1 00:00:00,320 --> 00:00:04,200 You're listening to episode 232 of the Marathon Running Podcast. 2 00:00:04,480 --> 00:00:07,640 In this episode, we're going to do a Q&A with a running coach. 3 00:00:15,400 --> 00:00:18,280 This is the Marathon Running Podcast by Letty and Ryan from 4 00:00:18,280 --> 00:00:21,040 Week at the Runs. Join us in our running community 5 00:00:21,040 --> 00:00:24,720 for weekly content that is motivational, educational, and 6 00:00:24,720 --> 00:00:27,040 inspirational. And let the Marathon Running 7 00:00:27,040 --> 00:00:29,920 Podcast take you from the starting line to the finish line 8 00:00:29,920 --> 00:00:39,200 and beyond. Hey runners, and welcome to 9 00:00:39,200 --> 00:00:41,600 episode 232. My name is Letty. 10 00:00:41,760 --> 00:00:44,080 My name is Ryan. And we are back with another 11 00:00:44,080 --> 00:00:46,960 podcast and this time we're going to do AQ and A with a 12 00:00:46,960 --> 00:00:49,680 running coach. So that's always good ways to 13 00:00:49,680 --> 00:00:52,200 get tips for modifying your training program. 14 00:00:52,560 --> 00:00:55,520 Yes, and it's also good for us to listen to our audience and 15 00:00:55,520 --> 00:00:57,520 see what topics they're really interested in. 16 00:00:57,720 --> 00:01:00,720 I mean, I always think that I come up with somewhat good 17 00:01:00,720 --> 00:01:03,640 topics that are relevant for the current time. 18 00:01:03,640 --> 00:01:06,640 You know, if there's fall races, etcetera, I want to make sure 19 00:01:06,640 --> 00:01:09,280 that we have some stuff that is relevant. 20 00:01:09,280 --> 00:01:11,960 But I think it's also interesting to see what people 21 00:01:11,960 --> 00:01:14,560 really Google and what they ask for. 22 00:01:14,960 --> 00:01:16,360 Yeah, what people are looking for. 23 00:01:16,360 --> 00:01:17,880 That helps. Yeah, exactly. 24 00:01:18,280 --> 00:01:21,400 So, lady, in recent news, you're going to the New York City 25 00:01:21,400 --> 00:01:24,200 Marathon. Yes, I will be at the New York 26 00:01:24,200 --> 00:01:27,200 City Marathon, but guess what? What? 27 00:01:27,200 --> 00:01:29,880 I won't be running it. Why not? 28 00:01:30,680 --> 00:01:33,600 Well, it's super hard to get into the New York City Marathon 29 00:01:33,600 --> 00:01:38,280 these days and, and I've already done it, so I think it's kind of 30 00:01:38,280 --> 00:01:42,160 nice to go and cheer for people. But despite not running in the 31 00:01:42,160 --> 00:01:43,880 marathon, you're going to be at the Expo, huh? 32 00:01:44,560 --> 00:01:46,840 Yes, I will be. We've been offered a slot at the 33 00:01:46,840 --> 00:01:49,000 Expo. They now have slots for 34 00:01:49,000 --> 00:01:54,480 podcasting and our slot is gonna be on Saturday, November 2nd 35 00:01:54,480 --> 00:01:57,200 between the hours of 9:00 AM and 12:00 PM. 36 00:01:57,440 --> 00:02:01,840 So please stop by and see Letty. She's planning to take 37 00:02:01,840 --> 00:02:04,880 interviews of people's running journeys and how they got to the 38 00:02:04,880 --> 00:02:08,320 New York City Marathon. And it would actually be great, 39 00:02:08,320 --> 00:02:11,440 I think, to share that with others and let them hear, you 40 00:02:11,440 --> 00:02:13,520 know, the stories of the runners. 41 00:02:14,120 --> 00:02:16,520 Plus, that's the best time to pick up your bid Saturday 42 00:02:16,520 --> 00:02:19,440 between 9:00 and noon because that's when he's going to be 43 00:02:19,440 --> 00:02:20,440 there. Exactly. 44 00:02:20,440 --> 00:02:23,440 Notoriously, those Expos are dead on Saturdays. 45 00:02:25,840 --> 00:02:30,560 So along with that, we have also on our YouTube channel created a 46 00:02:30,720 --> 00:02:33,560 running guide for the New York City Marathon. 47 00:02:33,600 --> 00:02:36,440 So if you're running that thing and it's your first time going 48 00:02:36,600 --> 00:02:39,320 and if you want to know about, you know, starting times, 49 00:02:39,320 --> 00:02:42,560 transportation and all these little hacks and tricks and 50 00:02:42,560 --> 00:02:45,320 tips, then TuneIn onto our YouTube channel. 51 00:02:45,320 --> 00:02:46,760 I'm going to link that in the show notes. 52 00:02:47,080 --> 00:02:49,680 That video is now live and hopefully it is helpful. 53 00:02:50,600 --> 00:02:52,960 So click like and subscribe. That too. 54 00:02:53,560 --> 00:02:55,720 So you want to get into the Q&A? Sure. 55 00:02:55,720 --> 00:02:57,680 So without any further ado, we're not going to play our 56 00:02:57,680 --> 00:03:05,120 conversation with a run coach. All right. 57 00:03:05,120 --> 00:03:07,360 So I'm on with coach Chris Knight. 58 00:03:07,360 --> 00:03:09,720 And Chris, thank you so much for joining me today for this 59 00:03:09,720 --> 00:03:11,760 amazing Q&A that we've got happening. 60 00:03:12,760 --> 00:03:14,200 Thanks lady, I'm happy to be back. 61 00:03:14,200 --> 00:03:16,880 I don't think we've ever done an episode like this before, but 62 00:03:16,880 --> 00:03:19,960 I'm excited for it. We have not, but you and I both 63 00:03:19,960 --> 00:03:22,520 reached out to our audiences and came up with some really good 64 00:03:22,520 --> 00:03:25,120 questions. And you saw the ones that you 65 00:03:25,120 --> 00:03:26,840 were sent. You haven't seen the ones I was 66 00:03:26,840 --> 00:03:30,560 sent. So I'm excited to kind of rattle 67 00:03:30,560 --> 00:03:32,280 you with those a little bit, if that's possible. 68 00:03:32,280 --> 00:03:33,560 I don't think you've ever been rattled. 69 00:03:35,520 --> 00:03:36,840 We'll see. All right. 70 00:03:36,840 --> 00:03:38,880 Maybe there's some stumpers. Exactly. 71 00:03:40,000 --> 00:03:42,240 All right, so let's start with the first question that I felt 72 00:03:42,240 --> 00:03:44,040 very interesting. It's just more of a general 73 00:03:44,040 --> 00:03:46,800 question and that comes from Mack the runner. 74 00:03:47,120 --> 00:03:50,280 With the advancement in technology, why are elites still 75 00:03:50,280 --> 00:03:54,600 running a sub two O 9 marathon? And what is the Americans plan 76 00:03:54,600 --> 00:03:56,760 to start winning races more frequently? 77 00:03:56,760 --> 00:03:58,720 And obviously, you know, now that we had the Olympic 78 00:03:58,720 --> 00:04:02,280 marathon, we all watched it. We have great athletes, but 79 00:04:02,280 --> 00:04:06,560 there's still a huge gap, you know, 5 minutes or whatever 80 00:04:06,560 --> 00:04:08,920 between the Kenyans and the Americans. 81 00:04:08,920 --> 00:04:12,880 So maybe we can talk about that. Yeah, I've been thinking about 82 00:04:12,880 --> 00:04:17,279 this one a lot and it's much easier to identify the problems, 83 00:04:17,279 --> 00:04:21,560 I think then the solutions to how to bridge the gap between 84 00:04:21,560 --> 00:04:24,760 American born runners and East African born runners. 85 00:04:25,240 --> 00:04:29,600 I mean, we could have a whole episode on this buddy. 86 00:04:29,600 --> 00:04:31,040 I'm curious to hear your thoughts too. 87 00:04:31,040 --> 00:04:34,480 But I mean, there's so many, there's so many places to begin. 88 00:04:35,400 --> 00:04:42,000 So for one, for one thing, there's many reasons why 89 00:04:42,840 --> 00:04:46,440 Americans are not competitive at the long distances compared to, 90 00:04:46,440 --> 00:04:50,320 I'm going to say, Kenny. Let's just talk about Kenny and 91 00:04:50,320 --> 00:04:57,440 Ethiopia in the in the in the middle distances, we are fairly 92 00:04:57,440 --> 00:05:00,360 competitive. We saw that this year America 93 00:05:00,360 --> 00:05:03,560 did great in the middle distances and 815 hundred. 94 00:05:03,560 --> 00:05:07,520 We had some some good running in the steeplechase even in the 5K. 95 00:05:07,520 --> 00:05:09,840 Occasionally we get someone really good. 96 00:05:11,520 --> 00:05:15,120 Grant Fisher meddled this year in the both the 5K and the 10 Ki 97 00:05:16,400 --> 00:05:20,920 know some Americans like Christmas Weiser and Elise 98 00:05:20,920 --> 00:05:22,880 Cranny did great in their events this year. 99 00:05:24,800 --> 00:05:27,520 We saw a couple medalists, American medalists in the 100 00:05:27,520 --> 00:05:29,760 steeplechase, I believe. But when it comes to those 101 00:05:29,760 --> 00:05:34,040 longer distances, like like 10K and and marathon, half marathon, 102 00:05:34,040 --> 00:05:40,400 yeah, both men and women from America really underperform so 103 00:05:40,400 --> 00:05:42,400 many things. So there's a really great book. 104 00:05:42,400 --> 00:05:46,000 It's a little old now, but it's called Running with the Kenyans. 105 00:05:46,240 --> 00:05:50,320 And it's about a guy, I think he's either from England or 106 00:05:50,320 --> 00:05:52,880 Australia. He goes and he lives in in Kenya 107 00:05:52,880 --> 00:05:55,560 for a while and he trains with a group. 108 00:05:55,560 --> 00:05:58,560 I think he's maybe in E10 that I can't remember. 109 00:05:58,560 --> 00:05:59,760 It's been a few years since I read it. 110 00:06:00,040 --> 00:06:03,080 And he talks about all like what it's like to train in Kenya. 111 00:06:03,080 --> 00:06:09,640 And he just identifies so many reasons why Kenyan athletes, you 112 00:06:09,640 --> 00:06:12,440 know, are the cream of the crop. And we see them internationally 113 00:06:12,440 --> 00:06:16,200 performing so well. And and then I think on the flip 114 00:06:16,200 --> 00:06:20,520 side, why we struggle to be that good here in America. 115 00:06:22,560 --> 00:06:27,160 I mean, just a few reasons. Like, first of all, the talent 116 00:06:27,160 --> 00:06:30,920 pool we have here in America, even though we're a huge 117 00:06:30,920 --> 00:06:37,280 country, it's not as good. I'm a high school coach, cross 118 00:06:37,280 --> 00:06:40,680 country and track. It's not a popular sport here in 119 00:06:40,680 --> 00:06:42,920 America. The kids who come out to do 120 00:06:42,920 --> 00:06:46,640 cross country and track and start running at an early age 121 00:06:46,640 --> 00:06:50,920 are generally kids who like either get cut from other sports 122 00:06:50,960 --> 00:06:55,520 like like basketball or soccer, or they're just kids who like 123 00:06:55,520 --> 00:06:57,720 don't really like generally they're kind of nerdy, 124 00:06:57,720 --> 00:07:00,560 introverted kids who maybe they just do a sport because their 125 00:07:00,560 --> 00:07:02,920 parents tell them to. They're not always the best, 126 00:07:03,000 --> 00:07:07,520 best athletes to begin with. And I can tell you, like I cross 127 00:07:07,520 --> 00:07:12,480 caught, I coach cross country. Some of the best runners at our 128 00:07:12,480 --> 00:07:14,960 school, they don't run track or cross country. 129 00:07:14,960 --> 00:07:16,440 They do basketball, they do soccer. 130 00:07:16,720 --> 00:07:19,920 So like we're already starting with a kind of a deluded talent 131 00:07:19,920 --> 00:07:23,360 pool. The other thing is like running 132 00:07:23,360 --> 00:07:29,840 in America, it has a a diversity problem where generally young 133 00:07:29,840 --> 00:07:34,440 kids who do distance running are white and Hispanic and black 134 00:07:34,440 --> 00:07:37,760 kids and people from other cultures generally don't do 135 00:07:37,760 --> 00:07:39,520 distance running. It's more, it's more of a 136 00:07:39,520 --> 00:07:42,960 minority that do that. And, and that's an issue because 137 00:07:43,080 --> 00:07:45,960 there's plenty of really, really good distance runners who just 138 00:07:45,960 --> 00:07:49,320 don't pick up distance running because it's not the culture 139 00:07:49,320 --> 00:07:54,360 around it is not welcoming or, or inclusive to them. 140 00:07:54,920 --> 00:07:58,960 So that's an issue too. We got a lot of kids like I, I 141 00:07:58,960 --> 00:08:03,280 teach a lot of kids who want to be sprinters because their 142 00:08:03,280 --> 00:08:05,280 friends are sprinters. They, they think they, they 143 00:08:05,280 --> 00:08:08,120 identify with sprinter culture. They look like a sprinter, but I 144 00:08:08,120 --> 00:08:09,240 think they'll be a great distance, right? 145 00:08:09,240 --> 00:08:11,040 And those kids just don't necessarily try it. 146 00:08:11,280 --> 00:08:14,360 And that's an issue as well, something we need to work on. 147 00:08:17,480 --> 00:08:22,120 You know, the financial motive is so different between training 148 00:08:22,120 --> 00:08:28,520 in East Africa and training in America, like if you're Kenyan 149 00:08:28,520 --> 00:08:34,840 or in Ethiopia in earning money through running is a way to 150 00:08:34,840 --> 00:08:37,799 create generational wealth for your family to help your your 151 00:08:37,799 --> 00:08:40,400 community back home. Like, many of the many of the 152 00:08:40,400 --> 00:08:45,720 most successful African runners go on to treat big change in 153 00:08:45,720 --> 00:08:47,680 their communities with the money that they earn. 154 00:08:48,000 --> 00:08:52,560 Whereas like, if you're an American, I mean like, if your 155 00:08:52,560 --> 00:08:54,840 chances of becoming one of the best Americans are so swim, 156 00:08:55,000 --> 00:08:57,400 like, even if you become a pro, you're probably not going to get 157 00:08:57,400 --> 00:09:00,560 paid super well. Like, is it really worth it to 158 00:09:00,560 --> 00:09:04,480 go through all that for like such a questionable career when 159 00:09:04,480 --> 00:09:07,000 you could just do like a normal career path here in America? 160 00:09:07,280 --> 00:09:10,720 Whereas for, you know, someone from Kenya and Ethiopia, it's 161 00:09:10,720 --> 00:09:14,000 often a way out of poverty. And for them, it is one of their 162 00:09:14,000 --> 00:09:18,720 best career paths potentially. There's so many other issues 163 00:09:18,720 --> 00:09:21,880 too. I mean, I don't even want to 164 00:09:22,000 --> 00:09:25,960 necessarily talk about issues surrounding like performance 165 00:09:25,960 --> 00:09:29,120 enhancing drugs, which are used by people all around the world. 166 00:09:29,120 --> 00:09:35,000 But if you look at, you know, people getting pop like every 167 00:09:35,000 --> 00:09:36,560 single week for performance hands and drugs. 168 00:09:36,560 --> 00:09:40,480 So that's an issue in the sport. Thankfully, anti doping agencies 169 00:09:40,480 --> 00:09:42,680 are helping to deal with it, but it's an issue. 170 00:09:43,680 --> 00:09:49,280 And then, you know, why are we doing so good in the in the 171 00:09:49,280 --> 00:09:52,440 middle distances and the sprints, but not doing well in 172 00:09:52,440 --> 00:09:59,480 the in the long distances? Like, you know, potentially 173 00:09:59,480 --> 00:10:01,640 there's, there's genetic factors at play. 174 00:10:01,640 --> 00:10:06,680 Like, I don't think, I think if you look at like studies, like 175 00:10:06,680 --> 00:10:11,680 there hasn't necessarily been much found, but like, but body 176 00:10:11,680 --> 00:10:14,360 shapes do play a role. Your genetic lineage does play a 177 00:10:14,360 --> 00:10:19,000 role. You know, I, I think people from 178 00:10:19,240 --> 00:10:22,720 East Africa born and raised at altitude with the genetic 179 00:10:22,720 --> 00:10:26,840 lineage that's like, you know, good runners give birth to good 180 00:10:26,840 --> 00:10:29,640 runners give birth to good runners, like you become a 181 00:10:29,640 --> 00:10:33,560 better runner over time. Whereas here in America, 182 00:10:33,880 --> 00:10:35,560 generally we're not born at altitude. 183 00:10:35,560 --> 00:10:38,920 You know, generally we don't have those long lady ages of 184 00:10:38,920 --> 00:10:42,520 good runners there. I don't know, there's a lot of 185 00:10:42,520 --> 00:10:46,560 issues. I could rant on this all day and 186 00:10:46,560 --> 00:10:48,480 we can talk about it. Like occasionally we have 187 00:10:48,480 --> 00:10:50,680 someone who breaks through and is good. 188 00:10:50,680 --> 00:10:53,840 Like on men's side we have Gaylen Rupp now we have like 189 00:10:53,840 --> 00:10:59,720 Conor Mance. Canada had Cam Levens. 190 00:11:00,000 --> 00:11:03,560 You know what they've all run like under 2O8 recently I 191 00:11:03,560 --> 00:11:06,160 believe. But we're still on the men's 192 00:11:06,160 --> 00:11:08,400 side. Like you need to be running 2O3 193 00:11:08,400 --> 00:11:10,640 now to be competitive at a world stage. 194 00:11:10,840 --> 00:11:17,320 And, and in the women's side, honestly, I don't like the times 195 00:11:17,320 --> 00:11:19,800 coming out of women's races are crazy right now. 196 00:11:19,920 --> 00:11:22,760 Those are some of the problems why we're not competitive, but 197 00:11:24,160 --> 00:11:28,360 it's, it would take a lot, I think, to create a talent pool 198 00:11:28,640 --> 00:11:33,040 that can rival these people. Like, I think one thing to keep 199 00:11:33,040 --> 00:11:39,400 in mind is the people you like often we don't hear like we 200 00:11:39,400 --> 00:11:42,200 don't know that much about some of the Kenyan and Ethiopian 201 00:11:42,200 --> 00:11:45,000 runners because like, you know, they live in a firewood land, 202 00:11:45,000 --> 00:11:48,880 They speak a different language. They don't they're generally 203 00:11:48,880 --> 00:11:51,640 like pretty humble or in interviews, we don't really know 204 00:11:51,640 --> 00:11:54,640 much about them. But like the people we're seeing 205 00:11:54,640 --> 00:11:59,440 are also the cream of the crop. Like in their country, running 206 00:11:59,440 --> 00:12:03,360 is one of the most, it's the one of the most popular sports is 207 00:12:03,360 --> 00:12:04,960 the best sports. And there's thousands and 208 00:12:04,960 --> 00:12:07,680 thousands of people who want to be that person who then goes to 209 00:12:07,680 --> 00:12:09,240 the race and runs that incredible time. 210 00:12:09,480 --> 00:12:13,000 So like, it's just a bigger talent pool, people who like 211 00:12:13,000 --> 00:12:15,440 truly care about running and it's more impactful to for them. 212 00:12:17,560 --> 00:12:20,560 So that's some of the stuff I've been mulling over since you 213 00:12:20,560 --> 00:12:23,080 asked this question back. I like it. 214 00:12:23,080 --> 00:12:27,640 You know, I, I, I think you're spot on with financials and 215 00:12:27,640 --> 00:12:30,920 motivation, right? I just interviewed the number 216 00:12:30,920 --> 00:12:33,960 one Tanzanian marathon runner, which is Gabriel guy. 217 00:12:34,360 --> 00:12:37,640 And I was talking to him about how he became a runner because I 218 00:12:37,640 --> 00:12:38,840 just found that super interesting. 219 00:12:38,840 --> 00:12:42,120 And it was basically, you know, he was a child and he saw a big 220 00:12:42,120 --> 00:12:44,800 house and his mom says, oh, this belongs to one of the runners. 221 00:12:44,800 --> 00:12:48,880 So it's kind of their way out of that lifestyle and they 222 00:12:48,880 --> 00:12:53,280 definitely the money that they win in prize money in the United 223 00:12:53,280 --> 00:12:56,360 States goes a long way in Kenya versus here. 224 00:12:56,360 --> 00:12:58,800 Say for example, prize money for the New York City Marathon, what 225 00:12:58,800 --> 00:13:03,760 is it $100,000 for the chance to win first place, right? 226 00:13:04,040 --> 00:13:07,360 Second place drops down to, I don't know, 65, something like 227 00:13:07,360 --> 00:13:08,800 that. But if you think about it, if 228 00:13:08,800 --> 00:13:12,240 that is your full time career and you don't even know that 229 00:13:12,240 --> 00:13:14,280 you're going to get that compensation and you're putting 230 00:13:14,280 --> 00:13:18,200 in not just your money, but you're also spending money on 231 00:13:18,200 --> 00:13:22,400 coaches, you're spending money on rehab and prehab and all that 232 00:13:22,400 --> 00:13:24,560 stuff. You're not going to come out 233 00:13:24,560 --> 00:13:28,440 like you are definitely either needing spousal support, family 234 00:13:28,440 --> 00:13:32,040 support, or somebody to support you through the lifestyle for 235 00:13:32,040 --> 00:13:35,440 the chance to be #1 which definitely you have to be 236 00:13:35,440 --> 00:13:37,440 passionate about. But I think that's one of the 237 00:13:37,440 --> 00:13:39,840 reasons why, you know, you don't, you're not like, oh, I'm 238 00:13:39,840 --> 00:13:42,760 going to go to college or I'm going to be a runner. 239 00:13:42,760 --> 00:13:46,120 It's just hard to maintain that lifestyle even with, you know, 240 00:13:46,120 --> 00:13:51,480 brand sponsorships. Yeah, there's there's so much 241 00:13:51,560 --> 00:13:54,440 with it. We can keep training. 242 00:13:54,440 --> 00:13:56,840 We. Can keep training, but yeah, 243 00:13:56,960 --> 00:14:01,520 anyway, All right, so that was the question that we really 244 00:14:01,520 --> 00:14:06,600 liked from Mack the Runner. Well, then the next question 245 00:14:06,600 --> 00:14:10,680 that we have is from Tori. And she says with AI coaches 246 00:14:10,680 --> 00:14:14,240 like Runna and similar apps gaining popularity, what would 247 00:14:14,240 --> 00:14:16,920 you say are the major benefits of a human coach? 248 00:14:17,280 --> 00:14:19,880 And how do human coaches have AI beat? 249 00:14:20,120 --> 00:14:24,280 And she wrote that in the context of being used to using 250 00:14:24,280 --> 00:14:26,960 human coaches. But many of her friends disagree 251 00:14:26,960 --> 00:14:31,280 and think that AI can do a great job, which, you know, to her 252 00:14:31,960 --> 00:14:35,080 kind of agreeing with her. AI has done a lot of stuff, can 253 00:14:35,080 --> 00:14:37,840 analyze a lot of data. So I'm I'm actually really 254 00:14:37,840 --> 00:14:43,600 interested in this too. Yeah, so I, I mean, I guess you 255 00:14:43,600 --> 00:14:47,320 got to take this with a grain of salt because I make my living as 256 00:14:47,320 --> 00:14:49,840 a human running coach on a computer. 257 00:14:49,840 --> 00:14:59,680 But I I think that the coaching is not about the training plan, 258 00:14:59,680 --> 00:15:02,600 it's about the relationship you have with that individual first 259 00:15:02,600 --> 00:15:06,840 and foremost. Information about how to train 260 00:15:06,840 --> 00:15:10,080 correctly is readily available online. 261 00:15:10,320 --> 00:15:12,160 You can download free training plans. 262 00:15:14,240 --> 00:15:19,840 You can work with AAI computer that makes a training plan for 263 00:15:19,840 --> 00:15:23,000 you based on some questions you have asked or some, you know, 264 00:15:23,040 --> 00:15:28,040 some goals you tell it and it will probably give you a pretty 265 00:15:28,040 --> 00:15:31,480 decent training plan. That's, I don't know, it's maybe 266 00:15:31,480 --> 00:15:34,080 not that different than the training plan I would initially 267 00:15:34,080 --> 00:15:40,120 write for you as an individual. But is the AI going to get to 268 00:15:40,120 --> 00:15:44,120 understand your personality? And is it going to, you know, 269 00:15:44,840 --> 00:15:48,880 talk to you and, and, and help you out when you're nervous 270 00:15:48,880 --> 00:15:51,400 about an upcoming race? Is it going to talk to you 271 00:15:51,400 --> 00:15:55,280 about, you know, is it going to analyze how you perform your 272 00:15:55,280 --> 00:15:58,640 runs and what your strengths and weaknesses are and then have a 273 00:15:58,640 --> 00:16:02,800 conversation with you about how to best approach your upcoming 274 00:16:02,800 --> 00:16:07,080 race and deal with some of the challenges that you've had in 275 00:16:07,080 --> 00:16:09,480 the past? Is it going to talk to you about 276 00:16:09,480 --> 00:16:12,800 your fueling nutrition and give you straightforward answers that 277 00:16:12,800 --> 00:16:18,680 you can trust about like gear and you know what the best gels 278 00:16:18,680 --> 00:16:23,080 to take are and and how to deal with them when you're, you're 279 00:16:23,160 --> 00:16:24,960 literally choking on a gel? I had a question. 280 00:16:24,960 --> 00:16:26,400 I had a question from an athlete this week. 281 00:16:26,560 --> 00:16:29,720 I was choking on a gel halfway through my run. 282 00:16:30,000 --> 00:16:32,360 What do you think I should do? Isn't AI going to answer that 283 00:16:32,360 --> 00:16:39,040 like in a way that you think is like it'll, the AI will say eat 284 00:16:40,880 --> 00:16:42,800 your gels more slowly and drink water. 285 00:16:42,800 --> 00:16:44,240 And you know what? That's what I said too. 286 00:16:44,240 --> 00:16:46,880 But a computer is not compassionate. 287 00:16:47,360 --> 00:16:50,520 It isn't a real person that hasn't been there doing it 288 00:16:50,520 --> 00:16:52,800 before. It's just spitting out some pre 289 00:16:52,800 --> 00:16:57,480 programmed response that you know is fake or you know, it's 290 00:16:57,480 --> 00:17:02,480 just like whatever it was programmed in to say, you know, 291 00:17:03,520 --> 00:17:11,400 also here's the other thing, like what is AI training plans 292 00:17:11,400 --> 00:17:14,520 based off of? Like is it based off of, is it 293 00:17:14,520 --> 00:17:16,440 based off of the Garmin watch that you wear and it's 294 00:17:16,440 --> 00:17:18,079 monitoring your heart rate all the time? 295 00:17:18,079 --> 00:17:21,599 Because like my wife wears one of those, some of my runners 296 00:17:21,599 --> 00:17:23,160 wear those. Like the recommendations it 297 00:17:23,160 --> 00:17:26,359 gives are ridiculous. Like they're constantly saying 298 00:17:27,240 --> 00:17:30,040 you should take a rest day. Like you over trained or your 299 00:17:30,040 --> 00:17:33,640 training is unproductive or like you need more sleep and all this 300 00:17:33,640 --> 00:17:36,200 stuff. And I mean, it's frankly, it's 301 00:17:36,200 --> 00:17:43,120 just kind of ridiculous. Like the GPS or so, like heart 302 00:17:43,120 --> 00:17:45,680 rate data, first and foremost is like not accurate. 303 00:17:46,000 --> 00:17:49,480 It's making inferences and telling you what you should do 304 00:17:49,480 --> 00:17:52,360 based off heart rate data and all the variability and all this 305 00:17:52,360 --> 00:17:54,240 stuff. Like that stuff's not that 306 00:17:54,240 --> 00:17:58,760 accurate and it doesn't. It's also not the total picture 307 00:17:58,760 --> 00:18:05,440 like maybe like it doesn't know if you're tired, it doesn't know 308 00:18:05,440 --> 00:18:08,040 if you're sore. You can't ask it a question and 309 00:18:08,040 --> 00:18:10,640 it will like modify your training plan or like, I don't 310 00:18:10,640 --> 00:18:15,360 know, maybe it will. But it's, here's the thing. 311 00:18:15,360 --> 00:18:20,760 If you use a, if you use like an AI program to coach you, that's 312 00:18:20,760 --> 00:18:23,200 basically coaching yourself. That's basically the same thing 313 00:18:23,200 --> 00:18:27,320 as downloading a a training program offline and just 314 00:18:27,320 --> 00:18:30,520 following it, except you're working with this interactive 315 00:18:30,520 --> 00:18:33,880 one where like it can maybe modify it a little bit or answer 316 00:18:33,880 --> 00:18:37,120 some questions for you. It's not working with a real 317 00:18:37,120 --> 00:18:45,960 person who's who's encouraging, who's sympathetic, who like who 318 00:18:45,960 --> 00:18:49,320 you're accountable to, like who's accountable to a paper 319 00:18:49,320 --> 00:18:52,640 training plan. A lot less people than are 320 00:18:52,640 --> 00:18:55,160 accountable to their actual coach who they invest with. 321 00:18:57,600 --> 00:18:59,880 I mean, it's just not the same thing. 322 00:19:00,240 --> 00:19:05,320 And no, I have to agree. I mean, unless AI knows your 323 00:19:05,320 --> 00:19:09,840 personality, knows literally everything about you, knows your 324 00:19:09,840 --> 00:19:12,960 reaction, knows the little things that you have got going 325 00:19:12,960 --> 00:19:15,320 on with kids that they, it's exactly like you said, it's like 326 00:19:15,320 --> 00:19:18,440 following a paper plan, which there are some great plans out 327 00:19:18,440 --> 00:19:20,480 there, but it really depends on what your goal is. 328 00:19:20,480 --> 00:19:22,920 If you're trying to really succeed at something, then 329 00:19:22,920 --> 00:19:25,720 obviously a running coach is the way to go. 330 00:19:25,720 --> 00:19:28,880 If you're just trying to dabble and and check off some stuff, 331 00:19:28,880 --> 00:19:32,040 then you know, AI might be the right way for you and your coach 332 00:19:32,040 --> 00:19:35,400 won't be as frustrated with you for not going a little bit 333 00:19:35,400 --> 00:19:38,200 harder on yourself. But yeah, I have to agree with 334 00:19:38,200 --> 00:19:41,120 you just because it's so different and I think AI is 335 00:19:41,120 --> 00:19:43,320 great. I use that for my work all the 336 00:19:43,320 --> 00:19:46,720 time. More for like in lieu of using a 337 00:19:46,720 --> 00:19:52,520 secretary for my legal work, I tell some AI program what to do 338 00:19:52,520 --> 00:19:55,320 and it'll spit it out for me. But when it comes to getting to 339 00:19:55,320 --> 00:19:59,200 know your personality, your sleep cycle, your fact that, you 340 00:19:59,200 --> 00:20:02,440 know, today you had a hurricane, so you're you can't run and you 341 00:20:02,440 --> 00:20:05,320 didn't sleep well last night, you know, all that little stuff. 342 00:20:05,800 --> 00:20:07,400 A run coach is really the way to go. 343 00:20:08,360 --> 00:20:11,920 Yeah, I'm like a very anti technology coach. 344 00:20:11,920 --> 00:20:15,680 I'm all about running by feel like yeah, sure, use your GPS 345 00:20:15,680 --> 00:20:17,320 watch, but like learn to run by field. 346 00:20:17,440 --> 00:20:19,000 Don't I don't look at heart rate. 347 00:20:19,000 --> 00:20:22,880 I don't look at any of that stuff, you know, just just a few 348 00:20:22,880 --> 00:20:24,440 more examples like this training cycle. 349 00:20:24,680 --> 00:20:30,400 I had a woman who had like really bad pain at the beginning 350 00:20:30,400 --> 00:20:33,040 of her training cycle and wasn't able to run for like a month. 351 00:20:33,320 --> 00:20:36,440 And then as we built her up to get her ready for her marathon, 352 00:20:36,440 --> 00:20:38,560 we had to like really change her training plan. 353 00:20:38,560 --> 00:20:42,720 And like, it was a day by day thing and I didn't train. 354 00:20:42,720 --> 00:20:45,560 I didn't build out her training more than like a week in advance 355 00:20:45,560 --> 00:20:49,200 or even a few days in advance because everyday she would tell 356 00:20:49,200 --> 00:20:53,120 me how I how she felt and I would build her training based 357 00:20:53,120 --> 00:20:56,080 on that. And now she's in a great place 358 00:20:56,080 --> 00:20:58,120 where she is ready for her marathon. 359 00:20:58,120 --> 00:21:00,680 She has plenty of speed. She definitely has speed to PR. 360 00:21:00,880 --> 00:21:05,640 But because her training cycle is so compressed, maybe she 361 00:21:05,680 --> 00:21:08,720 doesn't have as much endurance. Like she didn't do as many long 362 00:21:08,720 --> 00:21:10,080 runs, for example, that kind of thing. 363 00:21:10,400 --> 00:21:15,560 And it like there's just no way, especially obviously this stuff 364 00:21:15,560 --> 00:21:18,840 is going to get better over time, but there's no way AI is 365 00:21:18,840 --> 00:21:22,320 going to be able to develop like that kind of training plan with 366 00:21:22,320 --> 00:21:24,280 you and develop. And you're not going to have 367 00:21:24,280 --> 00:21:27,800 that kind of trust with the system to think like, oh, this 368 00:21:27,800 --> 00:21:29,840 is going to understand me and it's going to help me through 369 00:21:29,840 --> 00:21:33,640 this injury. And I'm going to believe this 370 00:21:33,640 --> 00:21:37,120 100% and have faith in the system that it's going to get me 371 00:21:37,120 --> 00:21:38,440 to my marathon. And I'm going to be totally 372 00:21:38,440 --> 00:21:40,480 confident. Whereas my athlete right now is 373 00:21:40,480 --> 00:21:43,000 going into this marathon, I think as confident as she can 374 00:21:43,000 --> 00:21:45,600 be. And basically, we turned a bad 375 00:21:45,600 --> 00:21:47,200 situation into a really good one. 376 00:21:48,680 --> 00:21:51,240 And another, another example, like you mentioned this, like, 377 00:21:51,600 --> 00:21:53,400 yeah, he doesn't know what's going on with your kids. 378 00:21:53,680 --> 00:21:56,240 I have another woman who's a really experienced marathon 379 00:21:56,240 --> 00:21:58,920 here. You know, she was dealing with 380 00:21:58,920 --> 00:22:02,920 some, some, some some family challenges just with her kids 381 00:22:02,920 --> 00:22:05,200 this season. You know, I think that was 382 00:22:05,200 --> 00:22:06,920 weighing heavily on her mind at times. 383 00:22:06,920 --> 00:22:09,360 And we mixed up her training quite a bit. 384 00:22:09,360 --> 00:22:11,280 Like we did a lot more running by effort. 385 00:22:11,280 --> 00:22:13,840 Where's in the past we've run to hit target paces and stuff like 386 00:22:13,840 --> 00:22:16,200 that. And, you know, I think at some 387 00:22:16,200 --> 00:22:18,840 point in the training cycle, maybe she was not that 388 00:22:18,840 --> 00:22:21,120 motivated. But then at some point that that 389 00:22:21,120 --> 00:22:25,640 switched because, you know, just the ongoing conversations we 390 00:22:25,640 --> 00:22:28,880 were having. And it's a lot more than just 391 00:22:28,880 --> 00:22:30,880 about your running that makes you a good runner. 392 00:22:30,880 --> 00:22:32,520 It's the mental aspect of it, too. 393 00:22:32,520 --> 00:22:37,040 It's like it's about your life. And now again, she's almost 394 00:22:37,040 --> 00:22:39,240 going to do her fall marathon. I think she's really excited. 395 00:22:39,240 --> 00:22:41,640 She's ready. I think she has the ability to 396 00:22:41,960 --> 00:22:44,360 run a strong race, hopefully even run APR. 397 00:22:45,000 --> 00:22:47,520 But this was a very different training cycle emotionally and 398 00:22:47,520 --> 00:22:49,360 mentally, I think, for this. Yeah. 399 00:22:50,120 --> 00:22:52,920 It's just that's not something that AI right now is going to 400 00:22:52,920 --> 00:22:55,120 help. Unless we are human robots, that 401 00:22:55,120 --> 00:22:57,720 would be kind of hard. All right, so I'm going to move 402 00:22:57,720 --> 00:23:01,720 on to the next question and the next question, this person says 403 00:23:01,720 --> 00:23:04,840 I would be interested in knowing their thoughts on high intensity 404 00:23:04,840 --> 00:23:07,960 interval training versus longer interval training from marathon. 405 00:23:08,280 --> 00:23:12,840 Is there a combo of HIIT and long intervals that work better 406 00:23:12,840 --> 00:23:15,280 for distance runners? And also, how would that 407 00:23:15,280 --> 00:23:18,840 fluctuate for people as they age? 408 00:23:20,760 --> 00:23:22,640 Good question. So I this is one of yours 409 00:23:22,640 --> 00:23:28,600 laddie, yes. So high intensity interval 410 00:23:28,600 --> 00:23:33,200 training, does this person mean like in regards to running, 411 00:23:33,200 --> 00:23:36,080 doing high intensity intervals or doing more like? 412 00:23:36,200 --> 00:23:38,840 Yes, I think this is meant in regards to running. 413 00:23:39,160 --> 00:23:46,360 OK, so certainly it's it serves a purpose and value, but 414 00:23:46,360 --> 00:23:48,760 whenever you're training for an event, you want to make sure 415 00:23:48,760 --> 00:23:51,640 you're doing primarily event specific work. 416 00:23:52,000 --> 00:23:55,760 So in my book Run Faster Marathons, I talk about the six 417 00:23:55,760 --> 00:23:59,760 phases of marathon training and how to sequence your marathon 418 00:23:59,760 --> 00:24:05,640 training over time. And basically as as you get 419 00:24:05,640 --> 00:24:08,080 closer and closer to your marathon, you want to start 420 00:24:08,080 --> 00:24:13,600 doing more event specific work and less types of runs that are 421 00:24:13,880 --> 00:24:18,560 not so specific to the marathon. The way I sequence it is first 422 00:24:18,560 --> 00:24:20,480 you want to do a base building phase where you build your 423 00:24:20,480 --> 00:24:26,520 mileage, mostly easy running and you do a fair number of strides. 424 00:24:26,640 --> 00:24:30,520 Strides are actually very short, high intensity intervals. 425 00:24:31,320 --> 00:24:34,440 They're so short that really they're not hard but quick 426 00:24:34,440 --> 00:24:37,160 running that helps maintain your speed, but they're not quite 427 00:24:37,160 --> 00:24:41,160 workouts, not really specific to running a marathon. 428 00:24:41,840 --> 00:24:44,080 Doing a stride is, but strides are something we always want to 429 00:24:44,080 --> 00:24:46,160 be doing to work on our running form and quickness. 430 00:24:48,120 --> 00:24:50,800 Then I go into what's called the speed development phase, and 431 00:24:50,800 --> 00:24:53,280 this is where you would be doing some high intensity intervals. 432 00:24:53,560 --> 00:24:57,040 So you know, what that would look like for a marathoner is 433 00:24:57,040 --> 00:24:58,960 going to be very different than what it would look like for 434 00:24:58,960 --> 00:25:01,320 someone training for a 5K, for example. 435 00:25:02,120 --> 00:25:07,000 But for a marathoner, you'd be doing things like 4 hundreds, 8 436 00:25:07,000 --> 00:25:14,880 hundreds, maybe like thousands or 12 hundreds at 5K to 10K pace 437 00:25:16,040 --> 00:25:19,960 with a good amount of recovery. So these intervals would be like 438 00:25:19,960 --> 00:25:23,360 3 to 5 minutes in length, 5K to 10K pace. 439 00:25:23,640 --> 00:25:26,280 That's pretty hard for most marathoners. 440 00:25:27,320 --> 00:25:29,760 And that would be what I call high intensity intervals. 441 00:25:30,640 --> 00:25:36,960 But then as you get into the like two months, maybe 2 1/2 442 00:25:36,960 --> 00:25:40,200 months before your marathon, you really want to hone on, hone 443 00:25:40,200 --> 00:25:45,560 into these longer intervals that you asked about South doing more 444 00:25:45,560 --> 00:25:50,720 event specific workouts. So really things like tempo 445 00:25:50,720 --> 00:25:54,040 runs, tempo runs going to be anywhere from like 10K to 446 00:25:54,040 --> 00:25:57,280 marathon pace and for a long duration of time. 447 00:25:57,280 --> 00:26:00,720 So one mile repeats a little faster than marathon pace, two 448 00:26:00,720 --> 00:26:05,880 mile repeats, 3 mile repeats, and then like long chunks at 449 00:26:05,880 --> 00:26:08,800 marathon pace. So maybe you do a run in the 450 00:26:08,800 --> 00:26:13,560 middle of the week that's like a 10 mile or medium long run in 451 00:26:13,560 --> 00:26:16,320 the middle, 6 to 8 miles or at marathon pace. 452 00:26:17,200 --> 00:26:20,000 Maybe you do the long runs on the weekend where you're doing 453 00:26:20,000 --> 00:26:23,080 the majority of your running at marathon pace and you do that 454 00:26:23,280 --> 00:26:26,400 every other week. That stuff is very important as 455 00:26:26,400 --> 00:26:29,120 you get closer to your marathon, and the high intensity intervals 456 00:26:29,120 --> 00:26:31,840 are less important as you get close to your marathon. 457 00:26:33,240 --> 00:26:35,160 Is is any of that approach would you say? 458 00:26:35,160 --> 00:26:41,480 Would that change as people age? As people age, no, not 459 00:26:41,480 --> 00:26:45,400 necessarily. So I'm actually working on my 460 00:26:45,400 --> 00:26:48,480 second book right now, Ageless Track Star, which is all about 461 00:26:48,480 --> 00:26:53,440 how to become a track runner and run short distances from 800 462 00:26:53,440 --> 00:26:57,360 meters to 5K on the track as a master's athlete. 463 00:26:57,640 --> 00:27:02,880 So as long as you're doing it correctly and it's appropriate 464 00:27:02,880 --> 00:27:07,120 to you, I think people of all ages can do higher intensity 465 00:27:07,120 --> 00:27:08,520 intervals and they can be really helpful. 466 00:27:08,720 --> 00:27:11,360 You just want to make sure that it's appropriate for you and 467 00:27:11,360 --> 00:27:14,440 you're not, you know, over, you know, overworking yourself. 468 00:27:15,160 --> 00:27:16,920 So that's why working with a coach can be helpful. 469 00:27:17,600 --> 00:27:18,680 Awesome. Perfect. 470 00:27:18,880 --> 00:27:20,960 All right, so on to the next question. 471 00:27:20,960 --> 00:27:25,520 Sarah is asking the question about the fact that there's so 472 00:27:25,520 --> 00:27:28,200 many different training plans and coaching styles. 473 00:27:28,200 --> 00:27:31,760 How do you know when a plan approach doesn't work for you 474 00:27:31,760 --> 00:27:34,400 anymore? Or basically, she's asking how 475 00:27:34,400 --> 00:27:38,640 long should you try to get used to it before you decide that 476 00:27:38,640 --> 00:27:42,520 this is just not for you? That's a great question. 477 00:27:43,400 --> 00:27:50,840 So whenever you subscribe to a training program or working with 478 00:27:50,840 --> 00:27:56,680 a coach, it's in your best interest to have faith in that 479 00:27:56,680 --> 00:28:01,600 program and give it 100%. It'll likely challenge you in 480 00:28:01,600 --> 00:28:04,680 new ways, have you do different things. 481 00:28:05,400 --> 00:28:09,320 It's best if you just say, hey, I'm going to give this my best 482 00:28:09,320 --> 00:28:11,800 shot. I would say six months. 483 00:28:11,840 --> 00:28:15,120 Well, I would say six months or a full training cycle, right? 484 00:28:15,120 --> 00:28:19,200 Like if it's a marathon program, whatever that is, or months, six 485 00:28:19,200 --> 00:28:22,560 months, it's training plan. If it's working with a coach, I 486 00:28:22,560 --> 00:28:27,600 would say six months. In six months of working with a 487 00:28:27,600 --> 00:28:33,120 coach, you should be able to tell if you're getting results 488 00:28:33,120 --> 00:28:37,920 and if you're enjoying it. You know, obviously if there's 489 00:28:37,920 --> 00:28:41,840 like a personality clash, you might understand that much 490 00:28:41,840 --> 00:28:43,760 earlier. Like if you really don't like 491 00:28:43,760 --> 00:28:49,520 working with someone within the first month, you know, obviously 492 00:28:49,520 --> 00:28:52,160 give them a chance, but that might be an issue. 493 00:28:52,160 --> 00:28:55,440 But if it's just training style, I would say give, give it six 494 00:28:55,440 --> 00:28:59,080 months and see if you like it. Because often, you know, 495 00:28:59,480 --> 00:29:02,680 sometimes I get runners and I don't have them do like any, any 496 00:29:02,680 --> 00:29:04,880 workouts, even if they want to do fast running, I'll just be 497 00:29:04,880 --> 00:29:06,640 like, hey, like, I don't think you should. 498 00:29:06,640 --> 00:29:09,120 Let's just like run easy and build up your mileage for like a 499 00:29:09,120 --> 00:29:13,000 couple months and. And we hear, we hate to hear 500 00:29:13,000 --> 00:29:14,280 that right? Because we love instant 501 00:29:14,280 --> 00:29:17,760 gratification. So I don't know, there's all 502 00:29:17,760 --> 00:29:21,880 sorts of different things, but I, I would give it a yeah, yeah, 503 00:29:22,240 --> 00:29:24,040 yeah, four to six, I would say six months. 504 00:29:24,200 --> 00:29:26,520 Yeah, I mean, and, and I can just add to that, you know, 505 00:29:26,520 --> 00:29:31,920 especially if whoever is dealing with a situation like that, a 506 00:29:31,920 --> 00:29:35,120 lot of times the more competitive we are, the more we 507 00:29:35,120 --> 00:29:38,960 have some sort of free established thoughts about how 508 00:29:38,960 --> 00:29:42,720 things should work. And sometimes that's not right. 509 00:29:43,000 --> 00:29:47,440 So I am a huge advocate for if you're going to hire an expert, 510 00:29:47,440 --> 00:29:50,600 let them be the expert and let them do the role because, you 511 00:29:50,600 --> 00:29:52,200 know, they're running code for a reason. 512 00:29:52,520 --> 00:29:55,480 And then you can always decide you know within that six months 513 00:29:55,480 --> 00:29:58,960 that this is not for you. Yeah, a few other thoughts. 514 00:29:58,960 --> 00:30:03,800 I mean, and so you absolutely have to give faith to your coach 515 00:30:03,800 --> 00:30:06,520 or the training program. If you're questioning it, it 516 00:30:06,520 --> 00:30:09,320 will not work and you're just wasting your time and money. 517 00:30:09,920 --> 00:30:12,280 You have to. The whole point of getting a 518 00:30:12,280 --> 00:30:15,200 coach or following a training plan is so you can just trust it 519 00:30:15,200 --> 00:30:17,360 and do it and have faith in it. You can't. 520 00:30:18,200 --> 00:30:20,520 I mean, you can ask questions, you want to learn, understand 521 00:30:20,520 --> 00:30:22,600 what you're doing, but if you're doubting if it's the right 522 00:30:22,600 --> 00:30:28,200 thing, it's not going to work. But often, yeah, change can be 523 00:30:28,200 --> 00:30:30,800 good. So if you've been doing the same 524 00:30:31,200 --> 00:30:34,440 type of training for a long time or working with the same coach 525 00:30:34,440 --> 00:30:37,440 for a long time, mixing it up can be good. 526 00:30:37,440 --> 00:30:40,560 And that doesn't always mean changing coaches or changing 527 00:30:40,560 --> 00:30:42,760 programs. Sometimes it just means having a 528 00:30:42,760 --> 00:30:45,080 conversation about like, hey, I've been doing this style of 529 00:30:45,080 --> 00:30:47,680 workout or this style of running for a while. 530 00:30:48,080 --> 00:30:51,840 I want to mix it up. So this is something that I've 531 00:30:51,840 --> 00:30:55,280 been doing with some of my athletes now who I've been 532 00:30:55,280 --> 00:30:59,760 coaching for a number of years. Like I have a few people this 533 00:31:00,240 --> 00:31:03,480 fall who are doing a marathon who I probably coach them for 534 00:31:03,480 --> 00:31:08,160 four or more marathons. And I often do similar types of 535 00:31:08,160 --> 00:31:11,600 workouts with my athletes and maybe we just increase mileage 536 00:31:11,600 --> 00:31:13,080 or distance or something like that. 537 00:31:13,400 --> 00:31:17,200 But with a few of my athletes this year, I was like, I can't 538 00:31:17,200 --> 00:31:19,280 just, I just don't want to give them the same workouts again 539 00:31:19,280 --> 00:31:23,040 because they've literally been doing this with me four or five 540 00:31:23,160 --> 00:31:25,640 or six times even. And like, I don't want to give 541 00:31:25,640 --> 00:31:28,200 them the same stuff again because they're going to get 542 00:31:28,480 --> 00:31:31,240 they're going to stagnate and you need to mix it up. 543 00:31:31,440 --> 00:31:34,760 So sometimes it could just be a conversation of talking to coach 544 00:31:34,760 --> 00:31:37,000 and being like, you know, hey, can we mix it up? 545 00:31:37,000 --> 00:31:40,960 Because there's many different ways to get to an end point, 546 00:31:41,080 --> 00:31:42,680 right? You, you can do this type of 547 00:31:42,680 --> 00:31:44,080 workout, you can do that type of workout. 548 00:31:44,600 --> 00:31:48,000 Mileage can be different, like many different ways to get to 549 00:31:48,000 --> 00:31:50,800 where you want to be, and if you have a good coach, they'll help 550 00:31:50,840 --> 00:31:53,440 you navigate that. Very awesome. 551 00:31:53,920 --> 00:31:57,000 All right, so we have the next question coming from Jude, who 552 00:31:57,000 --> 00:32:01,760 has completed the Sydney Marathon and 90% of her training 553 00:32:01,760 --> 00:32:04,600 had been done with deep water running training. 554 00:32:04,600 --> 00:32:07,480 So I'm assuming we're assuming it's going to be Aqua jogging 555 00:32:07,480 --> 00:32:10,040 for that because of plantar fasciitis issues. 556 00:32:10,320 --> 00:32:13,520 So she's asking if there's any research evidence showing its 557 00:32:13,520 --> 00:32:16,400 effectiveness rather than just anecdotal evidence. 558 00:32:16,800 --> 00:32:20,440 Apart from the pounding on on race day, you know, the leg 559 00:32:20,440 --> 00:32:24,120 pounding. So she wants to know if coaches 560 00:32:24,120 --> 00:32:28,080 do implement this Aqua jogging into training programs as a 561 00:32:28,120 --> 00:32:35,840 valid form of cross training. Yeah, well, Jude, was that her 562 00:32:35,840 --> 00:32:39,920 name? Congrats to you for finishing 563 00:32:39,920 --> 00:32:41,360 the Sydney Marathon. That's awesome. 564 00:32:41,360 --> 00:32:45,720 I heard that was a really hard course and to do it with 565 00:32:45,720 --> 00:32:49,160 primarily only Aqua jogging is, is awesome. 566 00:32:50,640 --> 00:32:56,600 I, I think Aqua jogging is considered probably the best 567 00:32:56,600 --> 00:33:00,160 form of cross training when runners are injured just because 568 00:33:00,160 --> 00:33:06,040 of the mechanics that you use when you're Aqua jogging the of, 569 00:33:06,120 --> 00:33:09,640 of moving your arms and legs and your posture is the most similar 570 00:33:09,640 --> 00:33:16,680 to that of running. And, and you can do similar 571 00:33:16,680 --> 00:33:20,600 types of workouts in a pool awkward jogging that you could 572 00:33:20,600 --> 00:33:24,840 do when running intervals threshold, that kind of thing. 573 00:33:26,440 --> 00:33:31,040 And it's fully non impact. So when people are are injured, 574 00:33:31,600 --> 00:33:36,040 it's it's a great way to cross train people who have stress 575 00:33:36,040 --> 00:33:38,720 fractures can do this. Whereas, you know, even 576 00:33:38,720 --> 00:33:42,520 something as low impact as the elliptical or the bike can often 577 00:33:42,520 --> 00:33:46,520 be discouraged for people who have a, a leg stress fracture, 578 00:33:46,520 --> 00:33:48,720 for example. So Aqua jogging is a great form 579 00:33:48,720 --> 00:33:55,440 of cross training. You asked your question, what he 580 00:33:55,440 --> 00:33:57,720 was, it was there. Is there research showing that 581 00:33:57,720 --> 00:34:01,160 it's that it's effective? Yeah, if you knew of any 582 00:34:01,160 --> 00:34:04,400 research showing it's effectiveness, rather just the 583 00:34:04,400 --> 00:34:07,120 anecdotal evidence. I just know from anecdotal. 584 00:34:07,120 --> 00:34:07,920 I don't know. I don't know. 585 00:34:07,920 --> 00:34:12,360 I don't really look at research, but from ansidotal evidence, 586 00:34:12,880 --> 00:34:21,120 this is This is what most high level coaches recommend college 587 00:34:21,120 --> 00:34:25,080 athletes, professional athletes, high school runners when they 588 00:34:25,280 --> 00:34:27,480 have access to a pool. This is the best form of cross 589 00:34:27,480 --> 00:34:29,960 training that we can do when we're injured. 590 00:34:29,960 --> 00:34:32,679 Generally, though, obviously every type of injury is 591 00:34:32,679 --> 00:34:34,920 different. So, so it's it's good that 592 00:34:34,920 --> 00:34:39,719 you're able to do it. Is it a something to implement 593 00:34:39,719 --> 00:34:42,040 into a training program when you're not injured? 594 00:34:43,440 --> 00:34:45,960 Sure. I guess if you want to. 595 00:34:48,080 --> 00:34:51,000 So one thing is like no form of cross, cross training is never 596 00:34:51,000 --> 00:34:55,320 as good as running. Running is the best 597 00:34:55,840 --> 00:34:58,240 cardiovascular exercise to get better at running. 598 00:35:00,040 --> 00:35:01,920 But cross training is a good way to mix it up. 599 00:35:02,160 --> 00:35:04,240 You know, I have a lot of people who ride bikes. 600 00:35:04,440 --> 00:35:07,840 I ride bikes. I have people who row, I have 601 00:35:07,840 --> 00:35:15,240 people who do Pilates swim. I've never had anyone say they 602 00:35:15,240 --> 00:35:19,000 want to do Aqua jogging unless they were injured. 603 00:35:19,000 --> 00:35:21,200 But I guess if you enjoy it, sure. 604 00:35:22,200 --> 00:35:26,400 Most people find Aqua jogging pretty boring if they if they 605 00:35:26,400 --> 00:35:29,600 don't need to do it. But if you like it, go for it. 606 00:35:30,240 --> 00:35:32,080 You can definitely incorporate it. 607 00:35:32,360 --> 00:35:37,800 You know one thing I sometimes have people do is workouts cross 608 00:35:37,800 --> 00:35:40,360 training because it is low impact. 609 00:35:41,080 --> 00:35:43,720 So if maybe I have an older athlete or someone who has a 610 00:35:43,800 --> 00:35:48,600 history of injury and I want to give them two workouts per week, 611 00:35:48,600 --> 00:35:53,880 2 hard workouts per week, we'll do one more workout thing 612 00:35:54,360 --> 00:35:58,600 because it is important to get specific stimulus from running, 613 00:35:58,880 --> 00:36:02,000 the impact of that building your muscles strength and your tendon 614 00:36:02,000 --> 00:36:03,840 strength and all that sort of stuff from running. 615 00:36:04,080 --> 00:36:06,040 But then I'll give them a secondary workout. 616 00:36:06,160 --> 00:36:08,840 That's a cross training workout. So no impact. 617 00:36:08,880 --> 00:36:13,680 So maybe it's a bike workout or swimming workout or an Aqua 618 00:36:13,680 --> 00:36:16,560 jogging workout. And that's a great way to get a 619 00:36:16,560 --> 00:36:22,240 second strong cardiovascular stimulus, but with no impact on 620 00:36:22,240 --> 00:36:25,520 your body. So I do that quite a bit 621 00:36:25,560 --> 00:36:30,880 actually with with my athletes if for some reason they maybe 622 00:36:30,880 --> 00:36:33,640 can't do too hard running workouts per week. 623 00:36:34,360 --> 00:36:38,160 So, you know, any coach can incorporate this stuff if 624 00:36:38,160 --> 00:36:40,560 they're, if they're a good coach and willing to, to work with 625 00:36:40,560 --> 00:36:42,920 you. So it's an option out there, 626 00:36:43,080 --> 00:36:44,520 yeah. Perfect. 627 00:36:44,520 --> 00:36:48,440 And dude, just to let you know, when I had my broken ankle last 628 00:36:48,440 --> 00:36:52,840 year, I'm not a biker and I did Aqua jogging for two months 629 00:36:53,000 --> 00:36:55,280 because I broke my ankle two months prior to the Boston 630 00:36:55,280 --> 00:36:57,160 Marathon. And I felt like Aqua jogging was 631 00:36:57,160 --> 00:36:59,840 the only workout where I could actually elevate my heart rate, 632 00:36:59,960 --> 00:37:01,840 similar to running everything else. 633 00:37:01,840 --> 00:37:05,000 If I'm biking, I'm biking hard. But I must be doing something 634 00:37:05,000 --> 00:37:06,360 wrong because I don't get that heart rate. 635 00:37:06,360 --> 00:37:08,640 I don't get that same type of sweat going. 636 00:37:09,000 --> 00:37:10,560 And you get to do it outside, right? 637 00:37:10,560 --> 00:37:14,240 You get to be in a pool, so I think mentally it's kind of nice 638 00:37:14,240 --> 00:37:17,640 too. Yeah, that that's interesting 639 00:37:17,640 --> 00:37:21,560 about the heart rate thing. I had an athlete who I helped 640 00:37:21,560 --> 00:37:23,680 come back from a lower leg stress fracture. 641 00:37:23,680 --> 00:37:26,440 She was actually one of my high school athletes and she did most 642 00:37:26,440 --> 00:37:29,400 of her cross training on the elliptical and she would do 2 643 00:37:29,400 --> 00:37:31,120 workouts per week on the elliptical. 644 00:37:31,120 --> 00:37:33,360 So like a tempo workout, an interval workout. 645 00:37:33,480 --> 00:37:36,760 And she really struggled to get her heart rate up on those. 646 00:37:37,920 --> 00:37:40,600 And I and I think on the bike it can be a similar kind of thing. 647 00:37:42,120 --> 00:37:45,320 We didn't have access to a pool, so we didn't use it. 648 00:37:45,320 --> 00:37:47,080 But that's great to hear that it worked for you, Wetty. 649 00:37:47,440 --> 00:37:51,160 Yeah, it was fun, Fun stuff. All right, moving on to the next 650 00:37:51,160 --> 00:37:53,600 question. This person is asking if the 651 00:37:53,600 --> 00:37:56,720 running coach can explain to the running community the importance 652 00:37:56,720 --> 00:38:01,880 of strength training. If the coach believes in it, she 653 00:38:01,880 --> 00:38:04,840 or he has noticed that a lot of running coaches have in common 654 00:38:04,840 --> 00:38:08,200 the lack of understanding of the impact strength training have 655 00:38:08,200 --> 00:38:11,600 and the benefits of strength training for runners, and he or 656 00:38:11,600 --> 00:38:14,440 she's talking about strength training using actual weights 657 00:38:14,440 --> 00:38:21,960 and not body weight. Yeah, most running coaches don't 658 00:38:21,960 --> 00:38:23,920 care about it 'cause it's really not that important. 659 00:38:24,560 --> 00:38:28,600 And that's my my, my take on it. Body weight exercises are 660 00:38:28,600 --> 00:38:31,280 important. They're good at preventing 661 00:38:31,280 --> 00:38:35,840 injury. They are are good for 662 00:38:35,840 --> 00:38:40,280 maintaining core strength, flexibility, mobility, that kind 663 00:38:40,280 --> 00:38:45,400 of thing. Heavier lifting, you know, 664 00:38:45,400 --> 00:38:47,800 people talk about it being helpful or saying like as you 665 00:38:47,800 --> 00:38:54,400 age can be more helpful. But generally, like strength 666 00:38:54,400 --> 00:38:57,720 training is always a very supplemental thing compared to 667 00:38:57,720 --> 00:39:01,840 the running that you're doing. It's, it's, it's different. 668 00:39:01,880 --> 00:39:04,640 Strength training plays more of a role when you're like a 669 00:39:05,040 --> 00:39:07,760 obviously when you're a sprinter, when you're a middle 670 00:39:07,760 --> 00:39:10,000 distance runner plays more of a role. 671 00:39:10,120 --> 00:39:14,040 The longer out you go, the less important it is. 672 00:39:16,280 --> 00:39:19,120 I think it's something that sounds sexy and people can sell 673 00:39:19,120 --> 00:39:21,600 it and say that it really matters and it's important. 674 00:39:22,440 --> 00:39:24,080 And, and I'm not saying that it's not. 675 00:39:24,320 --> 00:39:29,840 And I do provide basic strength training recommendations to my 676 00:39:29,840 --> 00:39:36,400 runners. But people get good at running 677 00:39:36,400 --> 00:39:42,760 by running, and they stay healthy by running well, eating, 678 00:39:42,760 --> 00:39:47,600 eating well, mobility, flexibility, core exercises, 679 00:39:47,600 --> 00:39:51,320 some basic strength, you know, doing heavier lifts and stuff 680 00:39:51,320 --> 00:39:53,520 like that. It's not going to turn you into 681 00:39:53,520 --> 00:39:55,160 a great runner if you're not one already. 682 00:39:55,680 --> 00:40:00,960 So that's my take on it. Doesn't matter. 683 00:40:01,120 --> 00:40:05,520 Yes, a little bit, but most pro runners aren't really lifting 684 00:40:05,520 --> 00:40:09,840 that much. What about, you know, because 685 00:40:09,840 --> 00:40:13,000 there are a lot of articles like Runners World and all that stuff 686 00:40:13,000 --> 00:40:16,080 that say you have to lift heavy. I think we've been seeing that a 687 00:40:16,080 --> 00:40:21,680 lot lately. I don't think most runners are 688 00:40:21,680 --> 00:40:23,360 lifting. Most good runners are lifting 689 00:40:23,360 --> 00:40:27,200 heavy. Any Ethiopian runners who talked 690 00:40:27,200 --> 00:40:29,600 about them earlier, they don't. They do not lift heavy. 691 00:40:30,920 --> 00:40:36,160 They do body weight exercises. Here in the collegiate system in 692 00:40:36,160 --> 00:40:41,880 the US, most running coaches have access to weight rooms. 693 00:40:41,880 --> 00:40:43,560 And yeah, we use them a little bit. 694 00:40:43,880 --> 00:40:46,640 I use it a little bit at at the high school level. 695 00:40:46,760 --> 00:40:50,280 I use a lot more with my sprinters because for them 696 00:40:50,840 --> 00:40:55,440 having muscular strength matters for for distance runners. 697 00:40:56,360 --> 00:41:00,240 If you're looking for performance, it's just not that 698 00:41:00,520 --> 00:41:02,560 important. Not saying it's not important, 699 00:41:02,760 --> 00:41:08,600 but I I I would say someone who's saying to you that you 700 00:41:08,600 --> 00:41:11,960 have to lift heavy to be a good distance runner is just selling 701 00:41:11,960 --> 00:41:16,520 you like snake oil. OK. 702 00:41:16,560 --> 00:41:23,480 And does your training approach vary if you have somebody like, 703 00:41:23,480 --> 00:41:26,640 for example, we saw Connor, well, we saw the Olympic 704 00:41:26,640 --> 00:41:28,120 marathon happening in Paris, right? 705 00:41:28,120 --> 00:41:32,040 So we saw the Americans kind of documenting their journey to the 706 00:41:32,040 --> 00:41:36,120 race and they had their strength coach and they were doing, they 707 00:41:36,120 --> 00:41:38,520 were approaching it differently than they were, for example, 708 00:41:38,520 --> 00:41:41,560 last year's Chicago Marathon. What are your thoughts on that? 709 00:41:45,120 --> 00:41:46,120 Yeah. So I mean, if you have a hard 710 00:41:46,120 --> 00:41:47,560 course, you want to be prepared for it. 711 00:41:47,560 --> 00:41:52,120 You always want to train for the specificity of the course. 712 00:41:52,360 --> 00:41:58,000 And one of the things with marathon running is being a 713 00:41:58,080 --> 00:42:01,840 strong runner. Is it important to run a good 714 00:42:01,840 --> 00:42:06,400 marathon to not have muscular breakdown and get fatigued and 715 00:42:06,400 --> 00:42:11,680 get sore? But the way that you do that is 716 00:42:11,680 --> 00:42:14,080 not going to be through lifting heavy and building super strong 717 00:42:14,080 --> 00:42:16,960 legs. Generally. 718 00:42:17,520 --> 00:42:24,640 It's going to be through adequately training most. 719 00:42:27,000 --> 00:42:30,200 I'm not saying it doesn't help like it it can help a little 720 00:42:30,200 --> 00:42:38,480 bit, but time spent, OK, time spent in the gym lifting beyond 721 00:42:38,480 --> 00:42:43,800 maybe like a couple hours a week is is wasted time. 722 00:42:44,000 --> 00:42:49,640 You'd be better off running more or cross training or resting. 723 00:42:51,840 --> 00:42:56,480 That's that's my opinion. And if you're listening to this 724 00:42:56,480 --> 00:42:59,680 and you firmly believe that every runner should be out 725 00:42:59,680 --> 00:43:06,240 there, you know, doing heavyweight lifting sessions and 726 00:43:06,240 --> 00:43:10,000 you're not going to be a good runner, message me and, and send 727 00:43:10,000 --> 00:43:14,160 me your, your, your stuff, then I'm not saying it's not helpful. 728 00:43:14,640 --> 00:43:17,080 And if you're already doing all the other stuff, yeah, maybe you 729 00:43:17,080 --> 00:43:20,640 can lift heavy a little bit. But I think this is one of those 730 00:43:20,640 --> 00:43:23,160 things to get that gets sold online. 731 00:43:23,160 --> 00:43:28,720 And that's like, you know, lift heavy and and you will be cute 732 00:43:29,200 --> 00:43:32,040 or something. And it's just not the truth. 733 00:43:33,160 --> 00:43:34,040 OK. All right. 734 00:43:34,040 --> 00:43:36,800 So let's move on to another person's question. 735 00:43:36,800 --> 00:43:40,600 He or she wants to know more about cadence and if a high 736 00:43:40,600 --> 00:43:48,200 cadence of 180 to 195 is OK and what is the downside of his or 737 00:43:48,200 --> 00:43:52,840 her high cadence. High cadence is better than low 738 00:43:52,840 --> 00:43:56,080 cadence. Everyone has a different natural 739 00:43:56,080 --> 00:43:59,960 running form. The high cadence generally means 740 00:43:59,960 --> 00:44:03,320 that you're taking short, quick steps, which is better than long 741 00:44:03,320 --> 00:44:05,360 bounding steps. As a distance runner, it means 742 00:44:05,360 --> 00:44:07,680 you have fast leg turnover, which is something that we want 743 00:44:07,680 --> 00:44:09,960 to develop. It probably means you're landing 744 00:44:09,960 --> 00:44:13,880 more on your mid to four foot, which is good, And you're 745 00:44:13,880 --> 00:44:21,080 probably landing glass on your heel, which is discouraged, not 746 00:44:21,080 --> 00:44:25,760 necessarily bad. I think cadence is widely 747 00:44:25,760 --> 00:44:28,640 another thing that's widely misunderstood and running. 748 00:44:28,840 --> 00:44:32,000 There's no one perfect cadence and there's tons of running 749 00:44:32,000 --> 00:44:34,320 books that say that there is and there's all this like 750 00:44:34,320 --> 00:44:38,200 misinformation that 180 is the perfect cadence and but that's 751 00:44:38,200 --> 00:44:41,560 total nonsense. Your cadence varies depending on 752 00:44:41,560 --> 00:44:45,040 how fast you're running. If you run a 10 minute mile, you 753 00:44:45,040 --> 00:44:47,520 run a slow cadence, much slower cadence than if you're running a 754 00:44:47,520 --> 00:44:52,280 5 minute mile. The most important thing is that 755 00:44:52,280 --> 00:44:56,280 you focus on you're running for him and you're running. 756 00:44:57,240 --> 00:45:01,440 You want to be running tall, which means standing, standing 757 00:45:01,440 --> 00:45:06,120 erect, pelvis forward, knees getting up high, quick feet. 758 00:45:06,880 --> 00:45:08,640 Not these like big bounding steps. 759 00:45:09,040 --> 00:45:12,320 Fast, fast moving arms means that your legs are moving fast 760 00:45:12,320 --> 00:45:21,960 too, and wanting to be landing more. 761 00:45:21,960 --> 00:45:25,240 Yeah, more on your midfoot. You know, I sometimes see see 762 00:45:25,240 --> 00:45:28,400 people who are running for them is one of those things that when 763 00:45:28,400 --> 00:45:31,720 you see someone in their running form is looks kind of weird. 764 00:45:31,720 --> 00:45:34,240 You like it, you can immediately pick it up if you if you're 765 00:45:34,240 --> 00:45:36,000 someone who's knowledgeable about running and running for 766 00:45:36,000 --> 00:45:39,120 them. And, you know, if I had the 767 00:45:39,120 --> 00:45:41,080 opportunity to work with that person, I could probably help 768 00:45:41,080 --> 00:45:44,320 them over time gradually. But running for them is 769 00:45:44,320 --> 00:45:46,480 something that you need to constantly be paying attention 770 00:45:46,480 --> 00:45:48,840 to. And, and you know, maybe every 771 00:45:48,840 --> 00:45:51,520 mile when if your watch beeps every mile or something like 772 00:45:51,520 --> 00:45:55,880 that, just check in with your body and like do a posture check 773 00:45:55,880 --> 00:45:57,560 and make sure that you're running for them is good and 774 00:45:57,560 --> 00:46:00,680 that you're, you're not running too slow cadence. 775 00:46:04,440 --> 00:46:07,400 Most people, I find don't struggle with too high cadence, 776 00:46:07,400 --> 00:46:09,680 but occasionally people do. And it sounds like the person 777 00:46:09,680 --> 00:46:16,640 asking this question does, but I don't know, maybe, maybe if 778 00:46:16,640 --> 00:46:18,760 you're listening to this, you could send me a video of you 779 00:46:18,760 --> 00:46:21,600 personally running on my Instagram at night and runs. 780 00:46:21,600 --> 00:46:25,000 If you want any form critique or commentary and I can help you 781 00:46:25,000 --> 00:46:27,320 with that, I'd be happy to for free. 782 00:46:29,120 --> 00:46:31,880 But there's no magic cadence, I'll say that. 783 00:46:33,360 --> 00:46:34,480 That's it actually. Really. 784 00:46:34,480 --> 00:46:35,720 That's really nice of you, Kristen. 785 00:46:35,720 --> 00:46:38,040 That's a really good idea because obviously the cadence is 786 00:46:38,040 --> 00:46:41,640 something completely dependent on the person, the size of the 787 00:46:41,640 --> 00:46:44,920 person, the way they run. So that's I guess a good way of 788 00:46:44,920 --> 00:46:47,320 approaching is by looking at the running form in general. 789 00:46:47,960 --> 00:46:50,560 Oh yeah, good, good, good, good point. 790 00:46:50,560 --> 00:46:53,080 Right. Like, shorter people generally 791 00:46:53,080 --> 00:46:54,720 have higher cadence than taller people. 792 00:46:54,920 --> 00:46:58,320 Taller people, longer legs have slower cadence to go the same 793 00:46:58,320 --> 00:47:01,360 speed. There's no one magic number for 794 00:47:01,360 --> 00:47:03,440 everyone. OK, perfect. 795 00:47:04,000 --> 00:47:05,920 Well, I think that that's it, Chris. 796 00:47:05,920 --> 00:47:08,520 That's all the questions that we've got over the last two 797 00:47:08,520 --> 00:47:10,280 days. I appreciate your time. 798 00:47:11,160 --> 00:47:14,400 And if people want to get in touch with you and ask questions 799 00:47:14,400 --> 00:47:17,000 or submit their commentary, how can they just reach you? 800 00:47:18,520 --> 00:47:22,480 Yeah, so best way to get in touch is through my website at 801 00:47:22,480 --> 00:47:25,720 night, runs.com. You can sign up for my 802 00:47:25,720 --> 00:47:30,240 newsletter and get a free copy of my audio book, Run Faster 803 00:47:30,240 --> 00:47:31,560 Marathons. By doing so. 804 00:47:32,360 --> 00:47:36,520 I sent out a weekly e-mail with, you know, whatever's on my mind 805 00:47:36,520 --> 00:47:39,840 at the at the time. This past week, I sent out an 806 00:47:39,840 --> 00:47:47,600 e-mail all about some some some confidence building information 807 00:47:47,600 --> 00:47:51,960 about people getting ready to run the Berwyn Marathon and 808 00:47:52,440 --> 00:47:54,720 saying that yes, you can run your marathon goal pace. 809 00:47:54,720 --> 00:47:58,600 Believe in yourself and talking about that and you can always 810 00:47:58,600 --> 00:48:01,200 reply those emails and I'd be happy to talk with you. 811 00:48:01,920 --> 00:48:06,120 I'm also on Instagram. I, I post successes mostly of my 812 00:48:06,120 --> 00:48:09,040 own athletes. You can follow that at night and 813 00:48:09,040 --> 00:48:13,120 runs. And yeah, hopefully you like 814 00:48:13,120 --> 00:48:15,040 this. If you, if you agree or disagree 815 00:48:15,040 --> 00:48:18,480 with any of the stuff I, I had to say today, shoot me a 816 00:48:18,480 --> 00:48:19,760 message. I'd love to hear your thoughts. 817 00:48:20,440 --> 00:48:22,200 So thank you so much for coming on, Chris. 818 00:48:22,200 --> 00:48:24,320 I appreciate it. You're welcome. 819 00:48:28,520 --> 00:48:33,400 Thank you, Chris for giving us your opinion and your tips for 820 00:48:33,400 --> 00:48:35,800 these questions. We always appreciate you on 821 00:48:35,800 --> 00:48:39,920 here. And if you like Chris's training 822 00:48:39,920 --> 00:48:42,880 philosophy, you can always hit him up for some training. 823 00:48:43,760 --> 00:48:46,320 Absolutely, and stay tuned for next week. 824 00:48:46,720 --> 00:48:47,840 What are we talking about next week? 825 00:48:48,160 --> 00:48:51,280 We're going to talk to a dietitian about a holiday eating 826 00:48:51,280 --> 00:48:55,000 guide because it is the time of the year where slowly but 827 00:48:55,000 --> 00:48:59,120 surely, Halloween candy, pumpkin pies and Christmas goodies are 828 00:48:59,120 --> 00:49:02,120 going to be snuck into the office, available for everyone 829 00:49:02,120 --> 00:49:04,720 to munch on. And so we are trying to always 830 00:49:04,720 --> 00:49:08,520 help our runners. So the guy can help you navigate 831 00:49:08,520 --> 00:49:11,200 the holiday season. Exactly. 832 00:49:11,920 --> 00:49:14,000 And with that. Have a good week already. 833 00:49:18,680 --> 00:49:21,200 Thanks for tuning in. For more information and 834 00:49:21,200 --> 00:49:23,120 marathon running news, please head to 835 00:49:23,120 --> 00:49:28,440 www.marathonrunningpodcast.com and we'll be back next week.