1 00:00:02,760 --> 00:00:05,040 Welcome back everybody to the City of Smack podcast. 2 00:00:05,080 --> 00:00:07,840 I'm your host, Chris Shabbas, and today's episode is a unique 3 00:00:07,840 --> 00:00:10,640 one because we are going to be diving into a topic that has 4 00:00:10,640 --> 00:00:13,400 become one of the biggest trends in endurance sports over the 5 00:00:13,400 --> 00:00:15,920 last couple years. That's heat training. 6 00:00:16,280 --> 00:00:18,840 So if you've been following professional running, you've 7 00:00:18,840 --> 00:00:21,800 probably heard athletes talk about sauna sessions, treadmill 8 00:00:21,800 --> 00:00:24,000 runs, and. Extra layers or? 9 00:00:24,000 --> 00:00:25,400 Intentionally training in the hottest. 10 00:00:25,400 --> 00:00:27,960 Parts of the day. Maybe you've wondered whether 11 00:00:27,960 --> 00:00:30,800 that's actually doing anything if you're training for a 12 00:00:30,800 --> 00:00:33,680 marathon that's going to be run in 50 or 60° weather. 13 00:00:33,880 --> 00:00:36,520 Well, today we're going to answer all of those questions. 14 00:00:36,720 --> 00:00:40,400 Joining me is my good friend, Olympian and one of the smartest 15 00:00:40,400 --> 00:00:43,120 marathoners in the sport when it comes to training, Clayton 16 00:00:43,120 --> 00:00:45,520 Young. Long before heat training became 17 00:00:45,560 --> 00:00:48,200 a mainstream talking point in running, Clayton was already 18 00:00:48,200 --> 00:00:52,800 experimenting with it back in 2019 when he was at BYU. 19 00:00:52,880 --> 00:00:55,400 In fact, he'll tell a story about how it helped him win a 20 00:00:55,400 --> 00:00:57,960 national title. It's a fun one, but it's also a 21 00:00:57,960 --> 00:01:00,960 reminder that there's a right way and a wrong way to approach 22 00:01:01,000 --> 00:01:04,040 heat training. And that's where today's episode 23 00:01:04,040 --> 00:01:06,560 partner comes in. This conversation is brought to 24 00:01:06,560 --> 00:01:10,280 you by Core and the new Core 2 body temperature sensor. 25 00:01:10,480 --> 00:01:13,280 Instead of guessing whether you've done enough or maybe too 26 00:01:13,280 --> 00:01:16,400 much heat, meaning, the core sensor lets you monitor your 27 00:01:16,400 --> 00:01:19,240 body temperature in real time, so you know exactly when you're 28 00:01:19,240 --> 00:01:22,040 in the optimal zone for adaptation and when it's time to 29 00:01:22,040 --> 00:01:24,600 back off. We'll get into how Clayton uses 30 00:01:24,600 --> 00:01:27,480 it ahead of major races, why it's changed the way he 31 00:01:27,480 --> 00:01:30,760 approaches heat acclamation, and why this kind of data has made 32 00:01:30,760 --> 00:01:32,560 heat training much safer and much more. 33 00:01:32,560 --> 00:01:36,200 Accessible for everyday runners. We also get into why heat 34 00:01:36,200 --> 00:01:38,800 training isn't just about preparing for hot races. 35 00:01:39,120 --> 00:01:42,240 The psychological adaptations, increased plasma volumes, 36 00:01:42,240 --> 00:01:45,320 improvement in cardiovascular efficiency, recovery benefits, 37 00:01:45,320 --> 00:01:48,120 and even gains that can translate to VO2 Max. 38 00:01:48,520 --> 00:01:51,440 All those nerdy things can pay off whether your gold race ends 39 00:01:51,440 --> 00:01:55,440 up being in 45° or 85°. So if you're interested in 40 00:01:55,440 --> 00:01:59,560 trying the new Core 2 body temperature sensor yourself, CDs 41 00:01:59,560 --> 00:02:02,040 Mag podcast listeners can get 10% off with the code 42 00:02:02,040 --> 00:02:06,320 cds10@corebodytemp.com. We'll have the link and all the 43 00:02:06,320 --> 00:02:08,199 details waiting for you in the show notes. 44 00:02:08,400 --> 00:02:09,840 And with that, let's get into it. 45 00:02:10,000 --> 00:02:12,720 Here's my conversation with Olympic marathoner Clayton 46 00:02:12,720 --> 00:02:17,440 Young. All right, bonus episode of the 47 00:02:17,440 --> 00:02:22,600 CGS Mag podcast sponsored by Core because we want to talk all 48 00:02:22,600 --> 00:02:24,240 about. Heat training, there's probably 49 00:02:24,240 --> 00:02:25,400 people. Listening to this while they're 50 00:02:25,480 --> 00:02:30,040 out on a run just in it's the summertime, so getting those 51 00:02:30,040 --> 00:02:33,600 long runs in for their fall marathons or their fall races 52 00:02:33,600 --> 00:02:37,080 that they've got coming up. And so decided to bring on one 53 00:02:37,080 --> 00:02:40,680 of the experts when it comes to training in the heat and who has 54 00:02:40,920 --> 00:02:42,880 put himself through the ringer for. 55 00:02:43,360 --> 00:02:46,840 Heat training. For the Paris Olympics, the 2025 56 00:02:46,840 --> 00:02:49,400 World Championships, so I'm joined by my good friend Clayton 57 00:02:49,400 --> 00:02:52,560 Young, who's also a core supported runner. 58 00:02:52,560 --> 00:02:55,000 So, Clayton, thanks for joining me. 59 00:02:55,360 --> 00:02:57,760 Thanks for having me. Thanks for honoring me as, as 60 00:02:57,760 --> 00:03:00,520 someone that's an expert in this field, I don't know. 61 00:03:00,520 --> 00:03:02,880 I think it's whether it's by trial and error or whether it's 62 00:03:02,880 --> 00:03:06,480 by experience, I don't know. I've I've dealt with it all but. 63 00:03:07,280 --> 00:03:12,560 It feels like heat training and like the has been just sort of 64 00:03:12,560 --> 00:03:16,280 so much more mainstream in cycling and triathlon for so 65 00:03:16,280 --> 00:03:18,640 many years. But over the last couple of 66 00:03:18,640 --> 00:03:21,960 years for sure, it's definitely picked up with running. 67 00:03:21,960 --> 00:03:23,720 Why do you think that's been the case? 68 00:03:24,200 --> 00:03:28,200 I think running does follow cycling often and see, OK, 69 00:03:28,200 --> 00:03:31,320 everybody's sees what cycling or triathlon is doing and they're 70 00:03:31,320 --> 00:03:33,800 like, oh, that should, we should maybe experiment with that with 71 00:03:33,800 --> 00:03:36,600 running. What's ironic to me is like I've 72 00:03:36,600 --> 00:03:41,360 been implementing heat training since like 2019 and it was 73 00:03:41,360 --> 00:03:45,760 before the in the NCAA, Austin, TX, like hot, humid race, NCAA 74 00:03:45,760 --> 00:03:48,640 10K. That's like when I started my 75 00:03:48,640 --> 00:03:50,800 heat train journey. And you're right, like there 76 00:03:50,800 --> 00:03:53,040 wasn't a lot about it. And in fact, I was doing a lot 77 00:03:53,040 --> 00:03:56,000 of my own research and I was talking a lot with my former 78 00:03:56,000 --> 00:03:57,440 teammate Rory Linklater about it. 79 00:03:57,440 --> 00:04:00,960 And then like once all of this started kind of blowing up over 80 00:04:00,960 --> 00:04:04,240 the last, you know, two or three years, something that I've kind 81 00:04:04,240 --> 00:04:07,800 of been doing already pretty regularly, it was kind of cool 82 00:04:07,800 --> 00:04:11,040 to see like the science and the data kind of follow, not that 83 00:04:11,040 --> 00:04:12,800 like there's always been science and data behind it. 84 00:04:12,800 --> 00:04:14,880 I will say that there's been lots of studies for years and 85 00:04:14,880 --> 00:04:17,839 years, but I don't know, like you said, it's become more 86 00:04:17,839 --> 00:04:22,040 mainstream And, and what's even better is like you can now like 87 00:04:22,040 --> 00:04:24,080 collab with other people on it, like kind of get their right 88 00:04:24,080 --> 00:04:25,920 take on how they like to approach it. 89 00:04:26,440 --> 00:04:29,080 So you see that a lot more even on, on straw and stuff. 90 00:04:29,080 --> 00:04:30,760 People will post their heat training sessions. 91 00:04:30,760 --> 00:04:34,200 And then what's even better is like you can track it now better 92 00:04:34,200 --> 00:04:37,920 than ever, just with all the the devices and the data and the 93 00:04:37,920 --> 00:04:39,760 core temp sensor and things like that. 94 00:04:39,760 --> 00:04:43,920 So yeah, why is it coming? Yeah, we follow cycling. 95 00:04:45,360 --> 00:04:47,920 What do you think is one of the biggest misconceptions when it 96 00:04:47,920 --> 00:04:51,080 comes to people wanting to get into it to heat training? 97 00:04:51,080 --> 00:04:54,440 I think a bit more because right now, obviously we're in the 98 00:04:54,440 --> 00:05:00,000 summer and so people are putting themselves through it, but I 99 00:05:00,000 --> 00:05:01,680 don't. I think one of the things that 100 00:05:01,680 --> 00:05:04,720 people fall into the trap of thinking is that it's only for 101 00:05:04,720 --> 00:05:07,280 hot races. And so when it comes to your 102 00:05:07,280 --> 00:05:09,920 fall marathon, you're hoping for cooler conditions and all that 103 00:05:09,920 --> 00:05:13,400 kind of stuff, But actually like the work that you do put in 104 00:05:13,720 --> 00:05:17,280 during this time right now is going to pay off dividends for 105 00:05:17,280 --> 00:05:21,840 when you tackle those cooler, perfect temperature races. 100% 106 00:05:21,840 --> 00:05:24,400 yeah. The the science is showing even 107 00:05:24,400 --> 00:05:28,360 more so like no matter if the race is hot or cold, like a lot 108 00:05:28,360 --> 00:05:30,040 of the benefits translate no matter what. 109 00:05:30,040 --> 00:05:33,720 And that's because the benefits don't just apply to like what 110 00:05:33,720 --> 00:05:36,040 are called heat shock proteins, which do help you run in the 111 00:05:36,040 --> 00:05:39,400 heat and humidity, but they're also just things like your blood 112 00:05:39,400 --> 00:05:45,320 volume, your VO2 Max, your heart rate, like your plasma, your 113 00:05:45,320 --> 00:05:49,680 ability to recover your. It's like a, it's like, if you 114 00:05:49,680 --> 00:05:51,800 read the list, you'd be like, why wouldn't I be doing this 115 00:05:52,600 --> 00:05:56,160 both with like sauna, which is like a passive heat training and 116 00:05:56,160 --> 00:06:01,120 like, you know, normal, like, like it's layering up, which is 117 00:06:01,120 --> 00:06:03,880 like an active heat training. But yeah, you, you just like 118 00:06:03,880 --> 00:06:05,960 read the data, you read the signs, you see what it does. 119 00:06:06,360 --> 00:06:09,520 And yeah, a lot of that translates to hot races, 120 00:06:10,080 --> 00:06:14,000 probably more so, but cool races just as effective just as 121 00:06:14,000 --> 00:06:15,840 effectively. And it's interesting because 122 00:06:15,840 --> 00:06:19,280 like sometimes when I'm, I'm getting ready for a race, you're 123 00:06:19,280 --> 00:06:21,400 kind of rolling the dice. It's like, OK, is this race 124 00:06:21,400 --> 00:06:23,640 going to be hot or cold? Especially like these late 125 00:06:23,640 --> 00:06:27,280 summer races or, or even early fall races? 126 00:06:27,280 --> 00:06:31,160 It's like, Will, is this going to be a hot and humid Chicago 127 00:06:31,160 --> 00:06:34,000 Marathon or is this going to be a freezing cold Chicago 128 00:06:34,000 --> 00:06:35,440 Marathon? And you never really know. 129 00:06:35,880 --> 00:06:39,000 But like, sometimes there's just safety knowing that like, no 130 00:06:39,000 --> 00:06:41,680 matter the weather, I've prepared accordingly. 131 00:06:42,040 --> 00:06:44,360 And those benefits are not a waste, right? 132 00:06:44,360 --> 00:06:46,160 They're going to translate no matter what. 133 00:06:46,880 --> 00:06:49,760 What was that you liked about it when it came to just sort of 134 00:06:49,760 --> 00:06:53,160 like the the sauna sessions, the running in the suit, like all 135 00:06:53,160 --> 00:06:56,400 that kind of stuff that work you you did from the Paris Olympics 136 00:06:56,400 --> 00:06:59,720 that you then still applied for the New York City Marathon that 137 00:06:59,720 --> 00:07:02,080 you ran later on that fall? And even just sort of. 138 00:07:02,560 --> 00:07:05,240 You know, over the last couple years, even training for Boston, 139 00:07:05,240 --> 00:07:08,440 like when people look on Strava, you and the likes of like, 140 00:07:08,440 --> 00:07:12,920 Connor are still getting in the sauna for 20-30 minutes 141 00:07:12,920 --> 00:07:15,760 sometimes. Like after, you know, after 142 00:07:15,760 --> 00:07:21,360 doubling occasionally, Yeah. Yeah, like I, it was early in my 143 00:07:21,360 --> 00:07:23,920 career just kind of something that I would target for those 144 00:07:23,920 --> 00:07:26,920 hot and humid races. And so kind of like I said, like 145 00:07:26,920 --> 00:07:29,760 the first time I ever really experimented it with it was for 146 00:07:29,760 --> 00:07:33,640 that Austin test, Austin, TX race in June. 147 00:07:33,680 --> 00:07:37,680 And like we were just essentially reading the 148 00:07:37,680 --> 00:07:41,800 literature and, and being like, OK, like, you know, they say if 149 00:07:41,800 --> 00:07:45,120 you go into the sauna right after your runs, your Corbati 150 00:07:45,120 --> 00:07:46,680 temperature is already pretty high. 151 00:07:46,680 --> 00:07:48,840 And so if you can keep that elevated through the sauna 152 00:07:48,840 --> 00:07:53,160 session for at least 20 to 30 minutes that, you know, you'll 153 00:07:53,160 --> 00:07:55,600 be ready for race day. And and then it was always like 154 00:07:55,600 --> 00:07:58,720 kind of a breath of fresh air after, you know, the season was 155 00:07:58,720 --> 00:08:00,200 over. Like, oh, gosh, now we don't 156 00:08:00,200 --> 00:08:01,840 have dishonor. We don't have to layer up or we 157 00:08:01,840 --> 00:08:05,800 don't have to wear long sleeves on hot track session days or 158 00:08:05,800 --> 00:08:09,480 like, wear sweats and things. You know, it's always the worst 159 00:08:09,480 --> 00:08:12,320 when you're on a run and you're the only guy that's layered up 160 00:08:12,320 --> 00:08:14,160 in clothing because you're the guy that's getting ready for the 161 00:08:14,160 --> 00:08:17,600 hot and humid race. But now it's become more and 162 00:08:17,600 --> 00:08:20,960 more of a staple like as, as more research has come out, like 163 00:08:21,280 --> 00:08:25,440 kind of like we said before, it's not just for hot and humid 164 00:08:25,440 --> 00:08:27,400 races. You know, there's so many more 165 00:08:27,400 --> 00:08:31,120 life, even like lifestyle benefits from like, I can't 166 00:08:31,120 --> 00:08:33,360 remember the last time I was sick just because of the amount 167 00:08:33,360 --> 00:08:39,240 of time I was like, because of how much Isauna or, you know, my 168 00:08:39,240 --> 00:08:41,240 immune system is just really, really strong. 169 00:08:41,799 --> 00:08:44,960 And, and so now it's become kind of a daily thing. 170 00:08:44,960 --> 00:08:49,400 And so probably on a good normal week that I'm here in Utah, I'm 171 00:08:49,400 --> 00:08:52,440 probably signing four or five times a week. 172 00:08:52,480 --> 00:08:56,400 And then as I get closer to race day, sometimes I'll do even like 173 00:08:56,440 --> 00:08:59,960 a, a post long run, like 6 day sauna session. 174 00:09:00,560 --> 00:09:03,320 And yeah, a lot of that is obviously to get the benefits. 175 00:09:03,600 --> 00:09:05,160 A lot of that is to maintain the benefits. 176 00:09:05,160 --> 00:09:08,000 And then a lot of that is I think my psychology towards 177 00:09:08,000 --> 00:09:11,120 like, it's the best thing from my immune system going into race 178 00:09:11,120 --> 00:09:15,320 week so I don't get sick. The core website has a ton of 179 00:09:15,320 --> 00:09:20,880 like blog posts and studies that they link out to from research 180 00:09:20,880 --> 00:09:23,640 over over the years. Some of the scientific studies, 181 00:09:23,640 --> 00:09:26,920 I guess have gone on to show that like, you know, intensive 182 00:09:26,920 --> 00:09:30,200 heat training, you know, for some athletes can experience a 183 00:09:30,200 --> 00:09:34,240 three to 6% increase in VO2 Max and power. 184 00:09:34,240 --> 00:09:36,800 You're one of those guys who likes to measure some of those 185 00:09:36,800 --> 00:09:37,880 metrics. What have you found? 186 00:09:38,320 --> 00:09:41,520 We're not in the lab every week doing the O2 Max testing. 187 00:09:41,520 --> 00:09:46,040 So it's not like I can really see, you know, exact numbers on 188 00:09:46,120 --> 00:09:47,840 on what heat training has done for me. 189 00:09:48,720 --> 00:09:52,800 What I have found and what I think really is amazing. 190 00:09:52,800 --> 00:09:56,880 And I guess I'll say this as well, like there are so many 191 00:09:56,880 --> 00:09:59,560 factors that go into my fitness, whether that's mileage, 192 00:09:59,560 --> 00:10:03,160 workouts, nutrition, sleep, heat training. 193 00:10:03,160 --> 00:10:06,120 Like this is just another tool and the tool belt and something, 194 00:10:06,440 --> 00:10:10,480 another lever that I pull in order to be able to get ready 195 00:10:11,160 --> 00:10:12,720 from like a heat standpoint for races. 196 00:10:12,720 --> 00:10:17,000 But more so now that I, now that I understand it more like just 197 00:10:17,280 --> 00:10:24,040 from like a, a cardiovascular output, you know, you just 198 00:10:24,040 --> 00:10:27,400 simply look at the science like you do these heat sessions, you 199 00:10:27,400 --> 00:10:31,440 become extremely dehydrated. Your body's like, shoot, we need 200 00:10:31,440 --> 00:10:34,040 more liquid. So plasma goes through the roof. 201 00:10:34,040 --> 00:10:37,160 And so you've got a lot more plasma in your blood that 202 00:10:37,160 --> 00:10:41,760 dilutes the amount of red blood cells that is in, in essentially 203 00:10:41,760 --> 00:10:43,360 your blood. And so then your body's like, 204 00:10:43,360 --> 00:10:45,040 shoot, we need more red blood cells. 205 00:10:45,360 --> 00:10:47,720 And so then it says, Hey, let's make a bunch more red blood 206 00:10:47,720 --> 00:10:49,280 cells. And, you know, that's the 207 00:10:49,280 --> 00:10:51,360 science behind it. And so it's like, oh, of course, 208 00:10:51,360 --> 00:10:52,960 that's not that. Of course, that's going to help 209 00:10:52,960 --> 00:10:55,840 me. Not only for the hot and humid 210 00:10:55,840 --> 00:10:57,840 races, because I know I have more plasma, I'm not going to 211 00:10:57,840 --> 00:10:59,800 get this dehydrated as easy. I'm going to sweat better, I'm 212 00:10:59,800 --> 00:11:02,120 going to cool my body better, but then I'm also going to have 213 00:11:02,120 --> 00:11:06,200 all these red blood cells to like help me out in in carrying 214 00:11:06,200 --> 00:11:08,560 all that oxygen and to racing faster. 215 00:11:10,160 --> 00:11:13,880 So like have I seen 3 to 6% difference in my VO2 Max? 216 00:11:13,920 --> 00:11:18,160 I have no idea. Do I feel a lot more confident 217 00:11:18,160 --> 00:11:19,520 racing in hot and humid conditions? 218 00:11:19,520 --> 00:11:23,440 Yes, like, and I think the thing that's told me the most was my 219 00:11:23,440 --> 00:11:26,720 very first experiment with it. Like when I go back to that NCAA 220 00:11:26,720 --> 00:11:30,200 10K when I was really intentional heat training, I was 221 00:11:30,200 --> 00:11:33,720 the only guy in the entire field that didn't grab a water cup. 222 00:11:33,720 --> 00:11:36,160 I don't know why didn't grab a water cup. 223 00:11:37,040 --> 00:11:39,400 And like we got with 400 meters to go. 224 00:11:39,400 --> 00:11:42,680 And like I was the guy that that took it like that, you know, 225 00:11:42,880 --> 00:11:45,320 sent it and decided to let everybody else respond. 226 00:11:45,840 --> 00:11:48,880 And like, I just handled the heat and humidity better than in 227 00:11:49,280 --> 00:11:51,000 than everybody. And, you know, I had training 228 00:11:51,000 --> 00:11:52,800 partners that also did sauna training. 229 00:11:53,560 --> 00:11:58,440 So not to say that like, I don't know if I did it better or if 230 00:11:58,440 --> 00:12:02,960 I'm just naturally more acclimated to heat and humid, 231 00:12:03,040 --> 00:12:06,960 hot and humid conditions, but that's when I was sold on it. 232 00:12:06,960 --> 00:12:08,840 And I've, I've just carried it through ever since in my 233 00:12:08,840 --> 00:12:11,840 training. But yeah. 234 00:12:11,840 --> 00:12:16,840 And what's amazing too is like that three to 6% of, you know, 235 00:12:16,840 --> 00:12:20,760 VO2 Max increase is going to contribute to like 2 to 4% in 236 00:12:20,760 --> 00:12:23,680 just efficiency and running in general and just running fast. 237 00:12:24,160 --> 00:12:27,280 And so yeah, you, you think of like, OK, I can either pick up a 238 00:12:27,280 --> 00:12:31,680 pair of super shoes that, you know, increase my ability to run 239 00:12:31,680 --> 00:12:35,920 fast by 23456 percent depending on how you respond to super 240 00:12:35,920 --> 00:12:38,200 shoes, or I can do some heat training. 241 00:12:38,200 --> 00:12:41,560 Like it's almost like poor man's altitude or, or poor man's super 242 00:12:41,560 --> 00:12:43,840 shoes. You can get those benefits as 243 00:12:43,840 --> 00:12:45,600 well. And and they all compound. 244 00:12:46,600 --> 00:12:49,120 So historically, I guess like the one of the toughest parts to 245 00:12:49,120 --> 00:12:52,120 all of this was the fact that you couldn't really necessarily 246 00:12:52,360 --> 00:12:55,160 measure it exactly. So thinking back to just sort of 247 00:12:55,160 --> 00:12:57,720 2019, like how are you tracking that? 248 00:12:57,720 --> 00:13:00,720 And then how does you know something like you know this 249 00:13:01,120 --> 00:13:05,080 core sensor like come in and just change the way you operate 250 00:13:05,080 --> 00:13:08,480 with it? Yeah, that's, that's a great 251 00:13:08,480 --> 00:13:11,120 question. And 'cause I have had some very 252 00:13:11,120 --> 00:13:18,560 close calls with with heat acquimization. 253 00:13:20,240 --> 00:13:23,600 One of the interesting things going back to that 2019 season, 254 00:13:23,600 --> 00:13:27,920 we were like 10 days out from the national meet, the NCAA 255 00:13:27,920 --> 00:13:32,400 meet, and I was getting in one of my last sauna sessions in. 256 00:13:33,640 --> 00:13:37,280 And at that time we were just measuring the time. 257 00:13:37,280 --> 00:13:38,600 Like I wasn't even wearing a watch. 258 00:13:38,600 --> 00:13:42,200 It was just like, OK, you know, the literature says, you know, 259 00:13:42,200 --> 00:13:44,200 25 to 35 minutes. And of course, me being 260 00:13:44,200 --> 00:13:47,600 hardcore, like, I'm like 35 or bust kind of mentality. 261 00:13:48,280 --> 00:13:51,560 And there was this one day I was in there and I was sweating it 262 00:13:51,560 --> 00:13:54,360 out after a big workout. And all of a sudden all these 263 00:13:54,360 --> 00:13:58,240 football players compiling in and they start like, just 264 00:13:58,400 --> 00:14:01,960 dousing the heater with water. And so not only is it really hot 265 00:14:01,960 --> 00:14:04,360 in there, but it's getting really humid in there and I'm 266 00:14:04,360 --> 00:14:06,080 just like dying. And I don't have the guts to 267 00:14:06,080 --> 00:14:08,840 tell the, the football players to like, yo, can you just chill 268 00:14:08,840 --> 00:14:11,560 it on, on dumping water on, on the heater. 269 00:14:12,360 --> 00:14:17,000 And I, I hit my 35 minutes and I get out of the sauna and I 270 00:14:17,000 --> 00:14:22,160 immediately black out and I hit the ground and I, and I come 271 00:14:22,160 --> 00:14:23,800 too. And I'm like, OK, like that was 272 00:14:23,800 --> 00:14:25,720 kind of scary, but I'm OK and nobody noticed. 273 00:14:25,720 --> 00:14:27,880 And I was like, cool, like my pride is safe. 274 00:14:28,800 --> 00:14:33,920 But then I I walk like another 100 meters, 200 meters, and I 275 00:14:33,920 --> 00:14:38,960 get out of the locker room and I start walking towards our locker 276 00:14:38,960 --> 00:14:40,360 room, the student athlete locker room. 277 00:14:41,000 --> 00:14:45,320 And I only make it a couple 100 meters before I black out again. 278 00:14:45,640 --> 00:14:47,760 And as I'm blocking out, I see a chair nearby. 279 00:14:47,760 --> 00:14:51,840 And so I go to sit down in the chair and I don't make it and I 280 00:14:51,840 --> 00:14:55,400 fall and I hit my head against this pole that's by the indoor 281 00:14:55,400 --> 00:14:58,840 track essentially. And so then I come to and 282 00:14:58,840 --> 00:15:01,440 there's this, there's this person standing over me and 283 00:15:01,440 --> 00:15:02,800 they're like, are you OK? Are you OK? 284 00:15:02,800 --> 00:15:05,520 And I'm like, I'm fine. And my head is split open and 285 00:15:05,520 --> 00:15:07,440 it's bleeding. And she's like, I'm going to 286 00:15:07,440 --> 00:15:08,920 call the EM TS. And I was like, don't call the 287 00:15:08,960 --> 00:15:10,680 EM TS. Like please don't call the EM TS 288 00:15:10,680 --> 00:15:12,560 because like the last thing I want to do 10 days out from 289 00:15:12,560 --> 00:15:15,360 nationals is like, go spend the night in the hospital or go do 290 00:15:15,360 --> 00:15:17,720 this. Like I'm just like, I'm a, I'm a 291 00:15:17,720 --> 00:15:19,480 no nonsense, no drama sort of person. 292 00:15:19,480 --> 00:15:21,160 I'm like, please don't just just don't call anybody. 293 00:15:21,160 --> 00:15:23,840 Like I'm fine, we're good. And she's like, no, I think I'm 294 00:15:23,840 --> 00:15:26,920 going to call the EM TS. And luckily my teammate Connor 295 00:15:26,920 --> 00:15:31,760 McMillan walks out and he sees me and her and he's like, he's 296 00:15:31,760 --> 00:15:33,240 like, I'll take it from here, no problem. 297 00:15:33,240 --> 00:15:34,760 Like I got him, like I'll take him to the training room. 298 00:15:34,760 --> 00:15:35,760 And I was like, oh, thank goodness. 299 00:15:35,760 --> 00:15:39,760 So I put my arm around him and we start walking towards the 300 00:15:39,760 --> 00:15:43,680 training room and I make it only another couple 100 meters and I 301 00:15:43,680 --> 00:15:46,480 just totally black out again. And he has to like lower me to 302 00:15:46,480 --> 00:15:48,960 the floor. And that time I learned my 303 00:15:48,960 --> 00:15:49,960 lesson. I was like, OK, I'm going to 304 00:15:49,960 --> 00:15:51,600 stay on the ground. Like I'm, I'm staying on the 305 00:15:51,600 --> 00:15:54,240 ground until like I get some fluids in me or some fuel. 306 00:15:55,640 --> 00:15:58,280 And so like, that was like my first real incident with like 307 00:15:58,760 --> 00:16:03,600 taking it too far right. And you know, luckily, like I 308 00:16:03,600 --> 00:16:08,600 was totally fine. You know, I, I got a butterfly 309 00:16:08,600 --> 00:16:10,520 Band-Aid on my head. It cleaned up fine. 310 00:16:10,840 --> 00:16:14,680 I convinced coach to let me do the workout two days later and 311 00:16:14,680 --> 00:16:17,720 like I went to nationals and I won the national championship. 312 00:16:17,720 --> 00:16:19,720 So like, it all paid off. Like I got the benefits. 313 00:16:20,320 --> 00:16:22,960 I don't know if that's what it takes to to win a national 314 00:16:22,960 --> 00:16:24,400 championship, but that's what I did. 315 00:16:24,400 --> 00:16:28,880 And, and like it all worked out, but like, obviously that was not 316 00:16:28,880 --> 00:16:30,840 safe. Obviously that was not, you 317 00:16:30,840 --> 00:16:33,880 know, I, I pushed it too far. And so like the beauty of 318 00:16:33,880 --> 00:16:36,400 something like the core body temperature sensor is that it 319 00:16:36,400 --> 00:16:40,000 does have these zones of strain, right? 320 00:16:40,000 --> 00:16:44,400 Like, and so if you're in one or zone 2, you're kind of in a safe 321 00:16:44,400 --> 00:16:46,440 zone. You ideally want to get into 322 00:16:46,440 --> 00:16:48,360 zone 3 if you want to really see some benefits. 323 00:16:48,360 --> 00:16:52,120 But it once you get above zone 3, like that's when they say, 324 00:16:52,120 --> 00:16:56,720 hey, like your call it quits. And so if you can really track 325 00:16:56,760 --> 00:16:59,080 what zone you're in and that goes directly to your watch and 326 00:16:59,080 --> 00:17:02,080 you can see exactly what zone you're in, whether that's in the 327 00:17:02,080 --> 00:17:04,640 sauna or on the bike or layered up on a run. 328 00:17:04,640 --> 00:17:08,680 Like that's, that's when you know that you're not overcooking 329 00:17:08,680 --> 00:17:11,680 yourself. And that's something that I've 330 00:17:11,680 --> 00:17:14,880 actually seen in future seasons. You know, I've, I've kind of 331 00:17:14,880 --> 00:17:17,960 overcooked myself. And I think when I think back to 332 00:17:17,960 --> 00:17:22,520 the World Championships, you know, in Tokyo, hot humid 333 00:17:22,520 --> 00:17:27,160 conditions, one of the best things was having the core body 334 00:17:27,160 --> 00:17:29,320 temperature sensor. So I didn't overcook myself in 335 00:17:29,320 --> 00:17:32,720 training. So I didn't overcook myself in, 336 00:17:32,840 --> 00:17:35,480 in my heat optimization training, you could say. 337 00:17:36,720 --> 00:17:39,560 So, yeah, that's, that's what's the beauty of it really. 338 00:17:39,920 --> 00:17:42,160 It's for us freaks. We we have something to tell us 339 00:17:42,160 --> 00:17:45,440 to stop. There's a lot of, you know, data 340 00:17:45,440 --> 00:17:49,320 and the way that the app works and the sensor works, like they 341 00:17:49,560 --> 00:17:54,240 convert it all into some very, you know, comprehensive metrics 342 00:17:54,240 --> 00:17:57,320 that, you know, overtime, I guess with more use while you're 343 00:17:57,320 --> 00:17:59,840 using the app, while you're using the sensor, like you just 344 00:17:59,840 --> 00:18:03,200 get more used to. So now with walk me through just 345 00:18:03,200 --> 00:18:06,520 sort of like how you, you know, live by some of these metrics. 346 00:18:06,520 --> 00:18:10,120 So that's the heat strain index, the heat training load, heat 347 00:18:10,120 --> 00:18:12,520 adaptation score. Like what are you looking for 348 00:18:12,520 --> 00:18:15,000 when you, you know, look at each one of those? 349 00:18:16,160 --> 00:18:19,760 Yeah, I think the the thing that I'm looking at the most in 350 00:18:19,760 --> 00:18:22,760 training are those zones, right? Like trying to get up to Zone 3 351 00:18:22,760 --> 00:18:26,800 as quickly as possible, but then not over overdo it, like just to 352 00:18:26,800 --> 00:18:29,200 try to stay in that zone for a certain amount of time. 353 00:18:30,160 --> 00:18:36,480 And that's like, that's where that contributes directly to 354 00:18:37,000 --> 00:18:40,640 like your heat adaptation score, which is like a percentage from 355 00:18:40,640 --> 00:18:43,760 like zero to 100%. And what's really cool about it 356 00:18:43,760 --> 00:18:47,280 is it it and almost frustrating. It like almost gamifies it, 357 00:18:47,280 --> 00:18:49,480 right? Because you're like, oh man, 358 00:18:49,480 --> 00:18:54,280 like I, I want to be 100% heat acclimated going into my race, 359 00:18:54,280 --> 00:18:56,880 right? And, and so you'll get these big 360 00:18:56,880 --> 00:18:59,760 benefits, so these big gains from either these passive or 361 00:18:59,760 --> 00:19:03,360 active sessions that you do, but then you miss one day and it 362 00:19:03,360 --> 00:19:06,320 like slips, you know, 2, three, 4% and you're like, Dang, it, 363 00:19:06,320 --> 00:19:11,360 like I'm, I'm falling behind. So it kind of gamifies it in a 364 00:19:11,360 --> 00:19:14,080 fun way, but then it also tells you like once you're heat 365 00:19:14,080 --> 00:19:17,320 acclimated, you're acclimated. And I think the two things that 366 00:19:17,320 --> 00:19:23,400 are much like training, which are pretty incredible is you 367 00:19:23,400 --> 00:19:25,960 adapt way quicker than you think. 368 00:19:26,000 --> 00:19:30,600 Like it is amazing that even like with four or five sessions, 369 00:19:30,920 --> 00:19:35,000 you know, you'll get probably 6070% of the benefits. 370 00:19:35,360 --> 00:19:38,520 Now, granted, OK, there's different benefits from a heat 371 00:19:38,520 --> 00:19:43,360 acclimation standpoint, which is like, you know, plasma heat 372 00:19:43,360 --> 00:19:46,400 shock proteins, like you'll get most of those benefits when it 373 00:19:46,400 --> 00:19:50,280 comes to like the blood that takes a little bit more time. 374 00:19:51,400 --> 00:19:53,800 But that being said, like you can get a, if you're having a 375 00:19:53,800 --> 00:19:59,000 hot and humid race, you can put in like 3456 sessions and still 376 00:19:59,000 --> 00:20:01,160 get a lot of benefits. And even by day 10, you've 377 00:20:01,160 --> 00:20:04,240 almost gotten nearly 100% of the benefits when it comes to heat 378 00:20:04,240 --> 00:20:07,400 acclimation. And the other thing like yes you 379 00:20:07,400 --> 00:20:09,360 do lose it quick but it usually takes. 380 00:20:10,000 --> 00:20:12,040 Much like training, it takes a little bit longer than you 381 00:20:12,040 --> 00:20:16,040 expect and you can hold on to it longer than you think, which is 382 00:20:16,040 --> 00:20:18,400 really cool. So once you are heat acclimated 383 00:20:19,320 --> 00:20:21,600 and maybe you're in your peak sessions of training and you 384 00:20:21,600 --> 00:20:25,280 don't want to like ZAP your body as much if you do only like one 385 00:20:25,280 --> 00:20:29,120 or two sessions a week or maybe 3, like you can hold on to a lot 386 00:20:29,120 --> 00:20:31,640 of those benefits without losing them, which is pretty cool. 387 00:20:32,800 --> 00:20:35,880 So that's, that's something that I'm looking into as well. 388 00:20:35,880 --> 00:20:40,520 And, and that goes directly into this idea of like this metric of 389 00:20:40,520 --> 00:20:44,200 like your heat adaptation score from zero to 100%, right? 390 00:20:44,880 --> 00:20:48,640 You know, getting it up to 100% but then trying to maintain it 391 00:20:48,840 --> 00:20:52,760 in some range up as close as you can without psyching yourself 392 00:20:52,760 --> 00:20:54,440 out. What's your score right now? 393 00:20:56,720 --> 00:20:59,720 You know, honestly, I was in Peru for 10 days. 394 00:21:00,080 --> 00:21:03,080 I've been traveling quite a bit and so I let the score slide. 395 00:21:03,080 --> 00:21:08,640 And so I, I don't know what it is currently, but I, I've, I've 396 00:21:08,640 --> 00:21:11,440 signed four times this week and it's been really hot and my 397 00:21:11,440 --> 00:21:14,920 double S have been really hot. And so it's climbing. 398 00:21:14,960 --> 00:21:18,280 And honestly, we're so far out too that like, it's not 399 00:21:18,280 --> 00:21:21,960 something that I'm super dialed into right now anyway, Yeah. 400 00:21:22,440 --> 00:21:26,640 On race day, or maybe not necessarily sometimes in the 401 00:21:26,640 --> 00:21:29,440 marathon 'cause you're just focused on the competition and 402 00:21:29,440 --> 00:21:30,960 reacting to the moves around you. 403 00:21:30,960 --> 00:21:35,520 But you know, if you are wearing this during a race, it's 404 00:21:35,960 --> 00:21:38,680 collecting all the data that then becomes useful later on and 405 00:21:38,680 --> 00:21:41,200 where you can pinpoint, you know, where things may have, you 406 00:21:41,200 --> 00:21:43,520 know, gone wrong or areas for improvement. 407 00:21:43,520 --> 00:21:47,760 But, you know, in regards to pacing during races or maybe 408 00:21:47,760 --> 00:21:51,760 even some during some of, you know, ice stones like crazy long 409 00:21:51,760 --> 00:21:53,040 run workouts that he puts you through. 410 00:21:53,040 --> 00:21:57,320 Like are there instances where you rely just sort of on some of 411 00:21:57,320 --> 00:22:00,440 the data from the sensor? Yeah, that's it's kind of 412 00:22:00,440 --> 00:22:02,400 interesting. I think my knowledge of core by 413 00:22:02,400 --> 00:22:07,640 temperature sensors approach also messes her mixes with what 414 00:22:08,520 --> 00:22:13,680 information that we have gotten from the US Olympic Committee. 415 00:22:14,040 --> 00:22:18,240 Like we got a very, very rigorous study from a guy named 416 00:22:18,240 --> 00:22:21,200 Randy Wilbur. He's incredible. 417 00:22:21,440 --> 00:22:24,160 He's the one that's over a lot of the heat acclimation and 418 00:22:24,240 --> 00:22:28,320 altitude training camps in Samaritz in preparation for all 419 00:22:28,320 --> 00:22:30,960 the Diamond Leagues and then the Paris Olympics and then also in 420 00:22:30,960 --> 00:22:33,680 Yunumaru in Japan getting ready for the World Championships. 421 00:22:34,320 --> 00:22:38,320 And what's interesting is like something that he really 422 00:22:38,320 --> 00:22:42,600 emphasized is for your key sessions, like you want your key 423 00:22:42,600 --> 00:22:49,920 sessions to be as optimal as possible for performance, 424 00:22:51,080 --> 00:22:55,480 meaning like, you know, shed the layers, like stay as cool as 425 00:22:55,480 --> 00:22:57,880 possible. Like that's not the time to be 426 00:22:57,880 --> 00:22:59,800 getting heat acclimated. That's the time to be getting 427 00:22:59,800 --> 00:23:02,880 fit. And so in those like big 428 00:23:02,880 --> 00:23:05,840 sessions with coach eistone and even going into the Paris 429 00:23:05,840 --> 00:23:10,680 Olympics and, and like Tokyo, like it, I was never pushing it 430 00:23:10,680 --> 00:23:13,000 from a heat standpoint. And those sessions like that's 431 00:23:13,000 --> 00:23:14,920 when you're trying to get the leg turnover, That's when you're 432 00:23:14,920 --> 00:23:16,520 trying to go the distance. That's when you're trying to hit 433 00:23:16,520 --> 00:23:19,760 pace and that's more important at that time. 434 00:23:20,120 --> 00:23:22,760 What I like to do is I like to use my heat training either 435 00:23:22,760 --> 00:23:26,200 passively, which is in the sauna, or I like to use it on, 436 00:23:26,680 --> 00:23:30,320 on those like double sessions. So for example, if I had a 437 00:23:30,320 --> 00:23:33,520 really hard session that morning, you know, in this 438 00:23:33,520 --> 00:23:36,880 principle of keeping my easy days easy and my hard days hard, 439 00:23:37,400 --> 00:23:41,160 I like to hit my second hard session that afternoon from a 440 00:23:41,160 --> 00:23:44,680 heat standpoint. So morning session, big volume, 441 00:23:44,680 --> 00:23:47,560 big mileage, you know, fatigue, mile repeats, mile repeats, long 442 00:23:47,560 --> 00:23:50,120 runs, you know, whatever coach has prescribed. 443 00:23:50,120 --> 00:23:52,720 And then, and then that afternoon I come back and I hit 444 00:23:52,720 --> 00:23:55,720 it hard from a heat standpoint. And so that's when I'm layering 445 00:23:55,720 --> 00:24:00,600 up with either the core body temps to or with sweats or, and 446 00:24:00,600 --> 00:24:02,240 sweats actually is what I usually do. 447 00:24:02,720 --> 00:24:05,600 And I, I'll get on the treadmill and I'll look at my zone and 448 00:24:05,600 --> 00:24:07,200 I'll try, I'll try to get to zone 3. 449 00:24:08,120 --> 00:24:13,360 And like that's how I, I implement heat, heat training 450 00:24:13,360 --> 00:24:16,440 into my protocol. And so that way, you know, 451 00:24:16,880 --> 00:24:20,200 Tuesdays, Thursdays, big hard sessions, big heat sessions, 452 00:24:20,200 --> 00:24:22,520 Monday, Wednesday, Fridays are probably more moderate. 453 00:24:22,880 --> 00:24:25,280 I'm signing 5-6 days throughout that. 454 00:24:26,080 --> 00:24:28,360 But that's how how I approach it. 455 00:24:28,840 --> 00:24:32,200 How's it different for shorter distance races, half marathon, 456 00:24:32,200 --> 00:24:35,960 5K10K? Or do you just kind of see it as 457 00:24:35,960 --> 00:24:37,880 like, all right, this is helping everything? 458 00:24:38,240 --> 00:24:40,440 I for sure believe that it helps everything. 459 00:24:40,640 --> 00:24:43,440 Obviously there's maybe some science that shows that 460 00:24:43,720 --> 00:24:46,960 especially for those races that you'll overheat, which are going 461 00:24:46,960 --> 00:24:50,120 to be the marathoners. You know, you're on, you're out 462 00:24:50,120 --> 00:24:53,480 in the sun, you're getting dehydrated more, you're not 463 00:24:53,480 --> 00:24:57,800 getting in as much fluids. The conditions can be pretty 464 00:24:57,800 --> 00:25:00,000 tricky. Like obviously it's going to 465 00:25:00,320 --> 00:25:02,680 learn more towards that endurance space. 466 00:25:03,120 --> 00:25:07,600 But I will say, like the hottest race that I have ever ran has 467 00:25:07,600 --> 00:25:10,720 been the Falmouth road race. Like it gets so hot and humid 468 00:25:10,720 --> 00:25:12,680 for these East Coast races in the summer. 469 00:25:13,120 --> 00:25:17,520 And, and the hands down like I'm, I'm positive. 470 00:25:17,640 --> 00:25:20,080 In fact, I get kind of nervous a month out from that race. 471 00:25:20,080 --> 00:25:23,000 I'm like, I got to get my heat training dialed in because you 472 00:25:23,000 --> 00:25:26,080 know, you come out of the woods in Falmouth and you're on that, 473 00:25:26,280 --> 00:25:29,480 you know, that beachfront and you just get cooked and it's so 474 00:25:29,480 --> 00:25:32,240 hot and you're moving so fast. And for sure for those shorter 475 00:25:32,240 --> 00:25:38,280 races, like your ability to push is higher, like you're running 476 00:25:38,280 --> 00:25:41,520 faster, you're you can reach those limits even more so. 477 00:25:41,520 --> 00:25:46,680 And so I definitely, there's definitely places there's, 478 00:25:46,760 --> 00:25:49,120 sorry, there's definitely a place for this and shorter races 479 00:25:49,120 --> 00:25:53,480 as well. Where do you scale up or down in 480 00:25:53,480 --> 00:25:56,920 terms of your heat training when it comes to OK you? 481 00:25:56,920 --> 00:26:00,040 Know. A Chicago or New York or one of 482 00:26:00,040 --> 00:26:02,560 these fall races is going to be cooler. 483 00:26:02,800 --> 00:26:06,760 So do you spend just the same amount of time as if you were 484 00:26:06,760 --> 00:26:11,240 racing something like Paris or Tokyo or Falmouth where you know 485 00:26:11,240 --> 00:26:13,800 those are, you know, you know those are going to be warm 486 00:26:13,800 --> 00:26:18,040 because they're in the summer? Or like, are there tiny tweaks 487 00:26:18,040 --> 00:26:20,360 that you make for fall races 'cause that's, you know, if 488 00:26:20,360 --> 00:26:22,440 people are picking one of these things up and that's what 489 00:26:22,440 --> 00:26:25,160 they're going to be getting ready for, they're not 490 00:26:25,160 --> 00:26:28,480 necessarily trying to do the same exact thing for a summer 491 00:26:28,480 --> 00:26:30,920 race. Yeah, yeah. 492 00:26:30,920 --> 00:26:34,880 I think the biggest shift in my mind between whether you're 493 00:26:34,880 --> 00:26:39,120 training for, you know, a hot and humid race, a guaranteed hot 494 00:26:39,120 --> 00:26:42,440 and humid race and like, and then just maybe like training to 495 00:26:42,440 --> 00:26:46,840 get the cardiovascular benefits no matter if it's hot or humid 496 00:26:47,120 --> 00:26:54,160 or cool, is your ability to run in the heat and humidity. 497 00:26:54,160 --> 00:27:02,040 So kind of to, to back up, like I do think you can get a lot of, 498 00:27:03,280 --> 00:27:06,600 you can feel pretty confident on race day through passive heat 499 00:27:06,600 --> 00:27:10,880 training, meaning doing your sauna sessions and then just not 500 00:27:11,280 --> 00:27:16,200 wearing a core suit or, or, or sweat suit or, you know, not 501 00:27:16,200 --> 00:27:18,120 actually running in the heat and humidity. 502 00:27:18,440 --> 00:27:21,320 And I would say that's OK for these like cooler races, these 503 00:27:21,320 --> 00:27:25,400 more guaranteed cooler races. But, you know, in some ways, I 504 00:27:25,400 --> 00:27:28,120 think getting ready for these hot and humid races is 505 00:27:28,120 --> 00:27:33,080 psychological. And so running, you know, 506 00:27:33,080 --> 00:27:38,120 drenched in sweat, like being uncomfortable, having no 507 00:27:38,120 --> 00:27:43,400 airflow, like feeling the heat and humidity while moving and 508 00:27:43,400 --> 00:27:46,160 not just sitting in a sauna, is very different. 509 00:27:46,920 --> 00:27:49,920 And that's, I think the preparation that I needed for a 510 00:27:49,920 --> 00:27:51,840 race like Paris or a race like Tokyo. 511 00:27:52,560 --> 00:27:56,400 And so for most races, like I'm OK just doing it passively, 512 00:27:56,400 --> 00:27:58,480 doing it through the sauna. But like for those races that I 513 00:27:58,480 --> 00:28:01,000 know I'm going to feel uncomfortable, that I'm going to 514 00:28:01,000 --> 00:28:03,280 feel drenched, that I'm going to feel dehydrated, that I'm going 515 00:28:03,280 --> 00:28:07,760 to feel like I'm swimming through humidity essentially. 516 00:28:08,120 --> 00:28:10,480 Like that's where I feel like it's very important actually to 517 00:28:10,480 --> 00:28:13,280 feel what it's like to run in those conditions. 518 00:28:13,760 --> 00:28:16,120 And so whether that you're simulating that with a core suit 519 00:28:16,120 --> 00:28:18,600 or you're like actually training in the heat and humidity, 520 00:28:19,000 --> 00:28:22,200 throwing on a sweat suit, like I think that's where I would make 521 00:28:22,200 --> 00:28:23,920 tweaks between those kind of races. 522 00:28:24,720 --> 00:28:28,080 You coach a lot of normal folks through, you know, your 523 00:28:28,080 --> 00:28:31,200 accomplice training app where some of these people might be 524 00:28:31,200 --> 00:28:33,840 out there 3 1/2 hours, four hours. 525 00:28:34,880 --> 00:28:37,200 What's the starting point for them when it comes to just sort 526 00:28:37,200 --> 00:28:40,200 of like if you, if you say, hey, we're going to start with some, 527 00:28:40,520 --> 00:28:44,720 you know, heat training, you know, and they happen to have 528 00:28:44,720 --> 00:28:47,960 one of these sensors like what's, you know, baby steps as 529 00:28:47,960 --> 00:28:49,960 to get getting them into it. Where do you begin? 530 00:28:51,200 --> 00:28:54,560 Yeah, it's, it's interesting because, yeah, there's people on 531 00:28:54,560 --> 00:28:56,080 the compost are from all over the world. 532 00:28:56,160 --> 00:28:59,200 And so it is interesting like we prescribe these places, we try 533 00:28:59,200 --> 00:29:02,800 to dial in what they need for the training with where they're 534 00:29:02,800 --> 00:29:05,280 at. But it also is dependent on, 535 00:29:05,280 --> 00:29:07,640 yeah, where they're training. Like there's this guy that's 536 00:29:07,640 --> 00:29:09,760 training out in Florida right now and he's like, man, these 537 00:29:09,760 --> 00:29:12,400 paces are so tough. And I'm like, well, let me tell 538 00:29:12,400 --> 00:29:13,680 you the science of what you're getting. 539 00:29:13,680 --> 00:29:17,960 Like I try to sell it as this idea of like, this is a good 540 00:29:17,960 --> 00:29:19,600 thing, right? Like you're going to be so 541 00:29:19,600 --> 00:29:20,680 tough. You're going to get so many 542 00:29:20,680 --> 00:29:24,120 benefits. You're going to be, yeah, like 543 00:29:24,120 --> 00:29:26,000 your heat training is baked in essentially. 544 00:29:26,400 --> 00:29:27,920 You're going to be so much better for race day. 545 00:29:27,920 --> 00:29:30,320 And it's, you can kind of hang on to that mentally name that 546 00:29:30,320 --> 00:29:32,880 it's going to be cool. You know, he's, he's going out 547 00:29:32,880 --> 00:29:36,040 to, to race in Sydney, Australia. 548 00:29:37,120 --> 00:29:39,440 And he's like, Oh yeah, it's going to be way cooler than what 549 00:29:39,440 --> 00:29:42,760 I'm running in Florida. You have to be careful with that 550 00:29:42,760 --> 00:29:44,360 mentality. Sometimes it cause the weather 551 00:29:44,360 --> 00:29:48,000 can sneak up on you, but if there's kind of a guarantee or 552 00:29:48,000 --> 00:29:51,040 at least I don't know, most weather beats Florida weather. 553 00:29:52,320 --> 00:29:54,160 But like, yeah, what are the baby steps to that? 554 00:29:54,160 --> 00:29:59,760 I think 1 is just one is just adjusting pace, like recognizing 555 00:29:59,760 --> 00:30:03,200 that that heat and humidity does make a difference and like 556 00:30:03,200 --> 00:30:05,960 having a little bit of grace with your body and kind of just 557 00:30:05,960 --> 00:30:08,000 like as if you'd go up to altitude and adjust paces. 558 00:30:08,000 --> 00:30:11,800 I think there's definitely a hot and humid pace adjustment that 559 00:30:11,800 --> 00:30:15,240 needs to take place. And then I think there's also 560 00:30:15,240 --> 00:30:16,600 like this kind of building phase. 561 00:30:16,600 --> 00:30:18,480 And so people look at the literature and they're like, oh 562 00:30:18,480 --> 00:30:21,880 man, I got to go 3035 minutes in the sauna or I have to wear this 563 00:30:21,880 --> 00:30:23,680 sensor every day or do this every day. 564 00:30:23,680 --> 00:30:27,920 And I would say no, like you really, it's something that you 565 00:30:27,920 --> 00:30:31,760 want to slowly build up to. And so I was even in the sauna 566 00:30:31,760 --> 00:30:35,280 with some guys yesterday and today from some guys that from 567 00:30:35,280 --> 00:30:37,680 BYU that, you know, I've just gotten off their mission and 568 00:30:37,680 --> 00:30:40,040 they're just starting to like get back in shape and things. 569 00:30:40,040 --> 00:30:42,760 And like they're going 15 minutes, they're going 18 570 00:30:42,760 --> 00:30:44,120 minutes. And I think that's plenty. 571 00:30:44,120 --> 00:30:47,760 And, and your body will adapt. And so baby steps every other 572 00:30:47,760 --> 00:30:51,440 day sort of thing, just like you would increase mileage now. 573 00:30:51,440 --> 00:30:54,560 Like I can take time off of a sauna and come back to the sauna 574 00:30:54,560 --> 00:30:57,880 and like I crush the sauna, to be honest. 575 00:30:57,880 --> 00:31:02,160 Like I'm, and I don't know if it's mental or physical. 576 00:31:02,160 --> 00:31:03,360 It's probably a little bit of both. 577 00:31:03,360 --> 00:31:06,720 But it's just like mileage, like just like training, it's 578 00:31:06,720 --> 00:31:08,040 something you have to build up to. 579 00:31:08,680 --> 00:31:12,400 And so if I was writing a protocol for somebody, this is 580 00:31:12,400 --> 00:31:14,320 not something that I write normally for people, but it 581 00:31:14,320 --> 00:31:17,400 would be like, yeah, 15 minutes every other day for the first 582 00:31:17,400 --> 00:31:19,840 week. OK, then let's go 18 minutes, 583 00:31:19,840 --> 00:31:24,040 then let's go 20 minutes, and then let's start doing it every 584 00:31:24,040 --> 00:31:28,280 day for 20 minutes, and then let's go to 25 anyway, just like 585 00:31:28,280 --> 00:31:32,080 as if you build mileage. But that benefits do come 586 00:31:32,080 --> 00:31:35,280 quicker than you think. You big talker in the sauna. 587 00:31:36,280 --> 00:31:38,400 Oh, yeah. In fact, I've been trying to 588 00:31:38,400 --> 00:31:40,400 listen. You're the perfect guy to talk 589 00:31:40,400 --> 00:31:43,200 to about this. We've been thinking we should 590 00:31:43,200 --> 00:31:45,720 start. A podcast Podcast in the. 591 00:31:45,720 --> 00:31:50,640 Sauna and that the podcast should only last as long as you 592 00:31:50,640 --> 00:31:54,400 can last in the sauna right but The funny thing is we joke that 593 00:31:54,400 --> 00:31:58,720 like you know me Connor Mance Casey Clinger, right Jared Ward. 594 00:31:59,080 --> 00:32:03,280 The problem is, is that like people just don't have coherent 595 00:32:03,280 --> 00:32:05,240 thoughts all the time, especially those last five 596 00:32:05,240 --> 00:32:06,880 minutes. And so it really go off the 597 00:32:06,880 --> 00:32:09,360 walls quick or people just go silent. 598 00:32:09,360 --> 00:32:11,480 So it's like pretty soon it's just a podcast of Clayton 599 00:32:11,480 --> 00:32:14,400 talking, right? It's like, OK, guys, I guess 600 00:32:14,400 --> 00:32:17,840 the, the yeah, the session is done. 601 00:32:17,840 --> 00:32:23,120 And yeah, I mean, you'd only get a 25 minute pod maybe, or 30 602 00:32:23,120 --> 00:32:24,840 minute pod. And but I think it'd be kind of 603 00:32:24,840 --> 00:32:26,280 fun. And so I've thought about it 604 00:32:26,280 --> 00:32:28,600 actually. Like, you know, our best 605 00:32:28,600 --> 00:32:32,800 conversations are in the sauna, to be honest, because, yeah, 606 00:32:32,800 --> 00:32:36,600 it's just you and the boys. It's almost as much 607 00:32:36,600 --> 00:32:40,120 psychological getting ready for the championship style of racing 608 00:32:40,120 --> 00:32:43,080 or the big marathons as it is physical. 609 00:32:43,400 --> 00:32:45,080 Like, that's where Connor and I dream. 610 00:32:45,880 --> 00:32:47,480 That's where we talk about our goals. 611 00:32:47,480 --> 00:32:50,280 That's where we talk about, like, what we want to do as an 612 00:32:50,280 --> 00:32:53,680 athlete, what we want to do representing Team USAI. 613 00:32:53,680 --> 00:32:55,440 Remember specific conversations about that. 614 00:32:55,440 --> 00:32:58,080 I remember specific conversations about, you know, 615 00:32:58,080 --> 00:33:02,400 setting the American record and like a lot of my big 616 00:33:02,400 --> 00:33:05,480 conversations with Connor on, on what we want to do in this sport 617 00:33:07,360 --> 00:33:09,720 happen in the sauna. There we go. 618 00:33:09,720 --> 00:33:13,000 Well, maybe that's an idea for us to present a core to see if 619 00:33:13,000 --> 00:33:18,600 they want to sponsor a sauna podcast where it maybe it's not 620 00:33:18,600 --> 00:33:23,440 necessarily just the whole raw session, but we take the the 621 00:33:23,440 --> 00:33:27,120 best of from a given week and compile it into an episode for 622 00:33:27,120 --> 00:33:30,920 people to consider. And it'd be cool like if we did 623 00:33:30,920 --> 00:33:34,720 like a data shout out like every, every 10 minutes, like, 624 00:33:34,720 --> 00:33:36,280 OK, what's everybody's heart rate? 625 00:33:36,880 --> 00:33:40,240 Do a a round table and then like OK, what's everybody's core core 626 00:33:40,240 --> 00:33:42,000 body temp or skin temp right then? 627 00:33:43,600 --> 00:33:45,480 You might have an idea here. Yeah. 628 00:33:45,840 --> 00:33:48,360 There we go. Well, Clayton, I appreciate you 629 00:33:48,360 --> 00:33:53,120 jumping on to help people understand the importance of 630 00:33:53,160 --> 00:33:54,480 heat training a little bit better. 631 00:33:54,480 --> 00:33:58,000 And if they refer to the show notes, they can see the special 632 00:33:58,000 --> 00:34:01,280 offer for Cities Mag podcast listeners to get their hands on 633 00:34:01,280 --> 00:34:06,480 one of the core body sensors. And yeah, I've been testing it 634 00:34:06,480 --> 00:34:08,719 out myself. And to your point, just sort of 635 00:34:08,719 --> 00:34:13,880 like where, you know, now when there are hot days, it's like, I 636 00:34:13,880 --> 00:34:16,880 want to go outside for even just a little bit so I can get my 637 00:34:16,880 --> 00:34:19,719 score up. And so there's that sort of 638 00:34:19,719 --> 00:34:22,280 gamifying that also happens. You're like, I could just go on 639 00:34:22,280 --> 00:34:26,120 the treadmill, but you're like, but my score will go up if I 640 00:34:26,159 --> 00:34:30,719 gotten, you know, put myself through a session in 90° heat. 641 00:34:30,719 --> 00:34:34,120 So it's been fun. But Clayton, I appreciate you 642 00:34:34,120 --> 00:34:35,960 doing this. Thanks, Chris. 643 00:34:35,960 --> 00:34:40,639 Thanks for having me. All right, that's a wrap on 644 00:34:40,639 --> 00:34:42,920 today's episode. Thanks for listening, for the 645 00:34:42,920 --> 00:34:45,880 time, the curiosity and for making this show part of your 646 00:34:45,880 --> 00:34:49,000 routine or your run. A big thanks to our producer 647 00:34:49,000 --> 00:34:51,840 Jasmine Fair and to everyone behind the scenes who helps make 648 00:34:51,840 --> 00:34:55,000 the Sidious Mag Podcast happen. If you enjoyed today's episode, 649 00:34:55,000 --> 00:34:57,920 a quick five star review on Apple Podcast or Spotify helps 650 00:34:57,920 --> 00:35:01,120 people find this show and we read every single one. 651 00:35:01,240 --> 00:35:04,320 You can find muchmoretrackandfieldcoverage@sidiousmag.com 652 00:35:04,320 --> 00:35:06,720 and you can follow along across all of Sidious Mag social 653 00:35:06,720 --> 00:35:08,200 channels. We'll see you next time. 654 00:35:08,440 --> 00:35:09,400 Thanks again for listening.