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Hello everybody, and welcome to 
the docks burning podcast, where

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we a group of doctors, Physical 
Therapy discuss, the Art and 

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Science of running in the stuff 
that we put on our feet today. 

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We are not just myself and dr. 
Matthew Klein, myself being 

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Nathan, but we also have an 
amazing guest that we've gotten 

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to know over the last month. 
Or so, we got to be on her 

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podcast. 
And now we have the honor of 

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having her. 
Join us, we have Coach Elizabeth

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Scott, she is the founder and 
head coach for running explained

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and we are so excited. 
And to glean her wisdom today is

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all about her bread and butter 
which is QA people. 

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I feel like you can tell more 
about how this all started, but 

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I feel like, what I go to you 
for is people's questions 

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answered and you've just been a 
answer, seeker and explaining 

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things and really clear concise 
ways. 

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So thank you for joining the 
podcast. 

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Thanks for having me excited to 
be here. 

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Awesome. 
So we on our podcast, we always 

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start with a subjective and 
because we're going to be 

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answering a lot of questions. 
And kind of hopefully sharing 

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some wisdom from Elizabeth that 
she's learned over the years, we

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wanted to ask, you all are 
subjected for the week, which is

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what is the best running advice 
you've ever gotten. 

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So, you can share that Below in 
the chat or reach out to us at 

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Doc's running podcast at 
gmail.com and that can be advice

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from a running friend, but also 
from a coach, because we are 

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bringing the coaching 
perspective in tonight or today,

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or whenever you're listening. 
So, so let us know what the best

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running advice that you've ever 
received. 

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So Elizabeth, I want to turn it 
over to you and just tell, tell 

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us a little bit about how you 
got into coaching and how 

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running explain came to be. 
Yeah. 

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Now, this is a really great 
question. 

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So if you know anything about 
me, and if you don't, here's the

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crash course, I started. 
I grew up athletic and then took

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a big detour in my 20s because I
was drinking and then I quit 

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drinking and I started becoming 
athletic again and that meant 

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starting to run. 
And I signed up for my first 5k 

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to hold myself accountable, I 
want to lose some weight and 

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yada yada, and, and within six 
months and I would never Ever 

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recommend anybody doing this. 
And I know one of the questions 

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today is about this, but within 
six months of starting to run, I

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had run a 5k 10K, half marathon 
and a full Marathon decent time 

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not all not all four days in a 
row right? 

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But within six months I had 
covered all four of those 

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distances. 
It to some pretty you know in 

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well enough that I was like, oh 
man, I'm totally hooked but like

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many new Runners I made a whole 
crap ton of mistakes that At in 

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learning more about the sport 
and starting to read books on 

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coaching and learn about the 
science of the sport. 

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I was like, oh my God, like why 
did nobody tell me that I 

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shouldn't be redlining every 
single run that I go on. 

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Why don't nobody tell me that 
running a marathon six months 

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after started? 
Running was like maybe not the 

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best idea. 
And that pain on the outside of 

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your knee. 
That's called IT band syndrome 

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baby. 
So I really started running 

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explained after being a runner 
for a couple years because I 

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really didn't want anybody to go
through what I had been through 

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as a new Runner. 
I didn't want, I didn't want 

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other people wherever they are 
in the running. 

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You've been running at a super 
high level or they're literally 

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brand new to feel like they were
alone that they had a place 

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where they could ask all those 
random questions that pop into 

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your head on a run and maybe get
some answers. 

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And some of the stuff that we 
talked about, you know, it's 

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like not inexplicable but what 
the one thing I do love about 

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running is that there is a part 
that you can't explain just 

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because it's so magical and 
ephemeral but there is a lot 

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that you can explain and that's 
how I started. 

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That's kind of where the idea 
came from and I started the A 

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gram account, like just doing 
like cute. 

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Like, live Q&A is Instagram 
live, every week as like people 

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would ask me questions and it 
just it just snowballed from 

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there. 
And then people started asking 

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for training plans and for 
coaching and I figured, well, I 

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may as well make this more 
formal. 

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So I took some coaching 
certifications was glad that I 

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did didn't learn much, they 
didn't already know. 

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Is that was a really nice kind 
of validating thing for me and 

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started working with athletes. 
And that was about three. 

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Ago, that's really exciting. 
And I think that's an 

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interesting topic. 
There's certifications 

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everywhere and there's value to 
make sure you're not way off 

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base, but if you've been doing 
your due diligence and learning 

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about running in the way you did
it and approaching questions, 

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you get to learn a lot before 
you go into that kind of formal 

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space so it can just reinforce 
some stuff that's really cool. 

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So it's kind of rolling into 
your coaching side of things 

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because you kind of have the 
like Community educator and then

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you have like the Run coach 
Ouch. 

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When it comes to run coaching, 
what would you say is your 

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coaching philosophy? 
How do you approach coaching 

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with Runners and that could be 
you and I know you have a lot of

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big team that coaches with you. 
And do you share similar 

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philosophies among you or they 
different? 

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Yeah. 
I mean the reason I have the 

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coaches on my team that I have 
six amazing coaches who are part

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of my coaching team. 
Now, who work with athletes 

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one-on-one because I can't, I 
can't do everything as much as I

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do. 
Try in that our approach to the 

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sport is very similar in that. 
You know, it's about seeing the 

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runner as a whole person, right?
Not just a number right, look 

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how fast can you run? 
It's like no, we're working with

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moms and dads and brothers and 
sisters that, you know, like 

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people who have jobs and or 
they're in school like they're 

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not professionals. 
And so, you know, seeing the 

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runner as a whole person and so 
much about coaching is helping 

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people get out of their own way 
and we can talk about training 

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intensity distribution, we can 
talk about easy days, easy, we 

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can debate, the Norwegian 
lactate Threshold work out, 

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we'll all this up and we can 
that like that's all that's all 

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only part of it because the 
other part is really just 

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helping a person chart a path 
forward in a way that's going to

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be sustainable enjoyable for 
them. 

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And for everybody, that looks a 
little bit different, but it 

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really is about like it doesn't,
it can be a challenge but it 

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doesn't have to be feel like 
you're just banging your head 

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against a wall all the time and 
not understanding how to move 

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forward and in helping them make
good decisions and training, not

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that decisions. 
So yeah. 

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It's about help seeing Runners 
as people. 

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First, helping them, get out of 
their own way and at the end of 

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the day, this has happened quite
a lot in the past couple years, 

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helping Runners become better 
people through their running. 

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Mmm, that's really cool and 
correct me if I'm wrong but what

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I'm hearing from you is there's 
all these different theories of 

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how you can train to ask achieve
certain goals. 

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And some people might say high 
mileage is the way. 

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Some people might say low 
mileage is the way some people 

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might say this certain training,
you know, Blocking through 

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periodization is the way for 
you. 

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You're okay with grabbing any of
those as long as it fits the 

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needs and kind of design of that
person that you're working with.

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Am I hearing you right? 
Kind of in that? 

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Yeah, and absolutely. 
And I think this is where a lot 

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of I will honestly I think a lot
of newer coaches get really 

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bogged down in the. 
You know when you learn about 

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something becomes like the most 
important thing I'm and I did 

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went through this too. 
I remember when I did when I 

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first learned about 80/20 
running, right? 

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This running principle That 
eighty percent of your earnings 

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should be easy and 20% should be
hard and I like took that and I 

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was like, oh exactly. 
Like I was doing weird stuff in 

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my training to make sure that I 
was like, hitting, exactly, 

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80/20 split was before. 
I'd like became a coach is when 

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I was still making, like, weird 
mistakes, but the point is that,

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although we do have a framework 
for endurance, Athletics and 

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sports science, how that applies
to an individual, is going to 

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look different from person to 
person. 

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Ian, depending on what their 
phase of life is, what their 

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goal is, how old they are, how 
long they've been running, all 

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of these things need to be taken
into account, and although 

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pre-written plans and kind of 
cookie cutter options are fine 

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for many people, right? 
Kind of like, you can go into a 

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Banana Republic and maybe those 
clothes fit, you great, but 

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they're not going to fit 
everybody, right? 

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And so that's when it really 
comes down to finding the best 

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system for an individual athlete
when you're working with them. 

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It's fantastic. 
And so in that, what? 

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When you think of your coaching 
side, I know that you have all 

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of the things that you do, but 
what's the day in the life of a 

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running coach and you're running
coaches are for you and for 

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them. 
Are y'all doing the coaching 

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full-time? 
I know you're you have a lot of 

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hats, or is it kind of this 
thing that people are doing on 

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the side? 
What's the day in the life of a 

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running coach? 
I guess. 

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Is the question? 
Yeah. 

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So my day is probably a little 
bit different because this is my

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full-time job, not just being a 
coach, but I have my Instagram 

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account and I have my podcast 
and I have my Private Client 

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roster. 
Stir and I do group coaching, 

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right? 
So I'm a full-time fit and 

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running professional, it's kind 
of weird to say. 

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Even now the coaches on my team 
are all they have regular jobs, 

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right? 
Actually, what a my coaches, 

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Amanda cats is a fitness 
professional, but the Run 

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coaching is just one part of 
what she does in the rest of her

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life. 
So for me, you know, I think 

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people get this idea of like, 
oh, a running coach like you 

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must be like out running all the
time or like running with your 

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clients no night. 99% of my job 
is sitting behind a computer and

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doing research or reading or 
programming for my athletes or 

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doing business admin or 
interviewing podcast guests, 

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right? 
So, it is, it is just very much 

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like a normal 21st century job 
and I live on my computer and I,

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that's another kind of 
misconception, I think, like, 

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oh, if you work with a running 
coach, you need to work with 

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your running coach in person. 
And the only people I really 

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know who are working with their 
athletes were, like, in person. 

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In on a regular basis are 
probably Elite teams, right? 

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If you're a normal Runner like 
me like you guys, right, we're 

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regular people and you're 
working with a running coach 

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ninety-nine thousand times out 
of a hundred thousand times. 

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It's going to be a virtual 
relationship and so, you know, 

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if it comes with the territory 
these days, yeah, it's pretty 

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and the fact that we have the 
technology to do, that is pretty

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cool. 
And I reason I wanted to ask 

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that in our team wanted to know 
is because I think it's one of 

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those jobs that could be 
glamorized a little bit. 

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So it's nice to just like this 
is actually, you're just doing a

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lot of grunt work. 
There's gotta get and it was 

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very sizes here but it's it's 
very rewarding and you know, one

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of the reasons I think I like my
job specifically so much is that

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I've always been the kind of 
person who likes to do a lot of 

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different things. 
Like, I like to record and 

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produce my own podcast. 
I like to make graphics that are

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educational. 
I also like to do research and 

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read papers. 
And I also like to work with 

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people, you know? 
So if I were the only thing I 

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did all day was just sit behind 
my computer and like it. 

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Back on Final surge. 
I think I would lose my mind, 

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right? 
But it's what you gotta be, you 

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know, kind of make a schedule 
that works for you and when I'm 

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feeling inspired, I can do this.
And when it's, you know, I'm 

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not, I can do something else. 
A lot of people assume that that

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you're going to be able to, you 
know that, oh, we're going to be

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able to do this in person. 
But the problem is what's 

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wonderful be able to do this 
virtually and to reach out to 

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people is now people have access
to the Incredible Minds like 

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Elizabeth like many, many others
out there that normally you 

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wouldn't be able to get so 
having grown up A up in the 

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mountains in a little smaller 
count that those resources 

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aren't always available. 
And so to have that is actually 

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phenomenal, get that kind of 
feedback. 

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And then again it's going to 
take time for you to develop 

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those relationships. 
So it's very cool that you're 

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able to take the time to go. 
This is more than just running. 

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This is a relationship. 
This is like you mentioned 

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trying to build more out of who 
you are and not just how many 

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miles you can do. 
So I think it's a great resource

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so yeah it might you know some 
people I know, I think that that

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relationship piece is one that 
may or may not be there when you

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have an in-person coach, just 
because it's kind of assumed and

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so you get to have a very 
different avenue. 

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I think it's very normal in 
today's very virtual world. 

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So it is about the relationship.
I mean, when I, you know, I do 

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the intake for all of our 
one-on-one clients and and then 

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I set up a second meeting with 
the coach who I think is going 

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to be the best fit for them 
because it is about the 

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relationship, right? 
It's not just about, oh, this 

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person has done similar things 
to what you've done or oh this 

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Person, you know, I don't know, 
shares the same other hobby but 

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it's about do their 
personalities are going to fit, 

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right? 
To? 

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I think the communication styles
are going to fit because that's 

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really you know, if for anybody 
who has worked or is considering

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working with a coach, it really 
is you don't have to be best 

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friends but you have to have a 
good working relationship. 

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You have to be able to come to 
them with questions. 

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You have to feel like they're 
listening to you and you have to

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feel like the person who is 
guiding you on this journey, is 

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somebody who you can trust. 
Now it does go both ways, right?

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You have to give As well as 
take, it's very frustrating to 

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work with clients sometimes, you
know, we're not mind reader's, 

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especially not in the virtual 
environment where we have 

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trouble picking up, a body 
language cues and that sort of 

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thing. 
But yes, at the end of the day, 

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it is about fostering and 
developing a relationship in 

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this space. 
And I think what, what I value 

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so much about your philosophy in
your approach and what you've 

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00:13:48,900 --> 00:13:51,300
talked about it morphine into 
this thing is, how can we become

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a better human through running 
and there's so many analogies 

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that come through running that 
Are just pictures and like 

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things bubble up and running 
that are actually symptoms of 

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other things in our life. 
That just like we get we 

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approached it. 
When we hit a certain wall and 

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training, or some frustration, 
or some Joy's, it's like, why 

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00:14:11,100 --> 00:14:14,900
did I respond that way to that 
disappointment or why did I 

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00:14:14,908 --> 00:14:17,800
respond that way to not feeling 
very good on that run. 

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And a lot of times, those are 
just those symptoms of something

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bigger in life that they get to 
work on. 

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And I think that's the beauty of
your philosophy is, you're there

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00:14:26,500 --> 00:14:29,100
to help? 
Get out of their own way and to 

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help them learn more about who 
they are. 

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And so I just really appreciate 
that just to give a little 

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overview. 
Now we're going to kind of 

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transition into the next part of
the podcast. 

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We have a lot of questions, some
of these are questions from 

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00:14:41,500 --> 00:14:45,600
people that from followers who 
put out a Q&A request this week.

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00:14:45,600 --> 00:14:48,400
Some are also from our team just
questions that we've been 

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00:14:48,400 --> 00:14:52,000
mulling over and we think would 
be fun to talk about and all of 

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00:14:52,000 --> 00:14:55,700
these questions could probably 
be their own podcast. 

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00:14:55,700 --> 00:14:59,600
And that just means we probably 
We won't get to exhaustively 

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dive into every question, but 
maybe for a future time and I 

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also think it's a launching pad 
to say. 

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I bet you Elizabeth has talked 
about this on her podcast at 

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some point because that's what 
it's about. 

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So consider this like a flavor 
of these topics, we might end up

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00:15:17,000 --> 00:15:19,700
diving deeper into some than we 
expected because that's just how

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we roll. 
We're pretty, go with the flow 

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00:15:21,500 --> 00:15:24,700
and authentic, but we're going 
to start with questions 

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00:15:24,700 --> 00:15:26,800
regarding training and then 
we're going to finish with 

315
00:15:26,800 --> 00:15:30,500
questions regarding Racing and 
everything in between. 

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So here's our first question and
it's kind of a banger. 

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00:15:33,800 --> 00:15:36,500
We're starting with the bang. 
What would you say? 

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Are your favorite workouts for 
thing for a 5k for a 10K for a 

319
00:15:41,000 --> 00:15:44,100
half marathon for a marathon. 
What kind of workouts are your 

320
00:15:44,100 --> 00:15:46,000
favorite? 
Oh man. 

321
00:15:46,000 --> 00:15:48,000
Right off the bat. 
This is like, oh, how much time 

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do you really have? 
So, here's the thing, here's the

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thing. 
When you're training for a 

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00:15:51,900 --> 00:15:54,500
specific race, right? 
You have to not only consider 

325
00:15:54,500 --> 00:15:57,600
what your experience is as a 
runner overall. 

326
00:15:57,700 --> 00:16:01,300
All but the what your goal is on
race day, right? 

327
00:16:01,300 --> 00:16:04,700
So, if I'm working with a newer 
Runner, who is running their 

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very first marathon and our goal
is to finish and have a really 

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enjoyable race. 
Their marathon training is going

330
00:16:11,200 --> 00:16:14,300
to look completely different 
from somebody who is trying to 

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run a sub 3 marathon. 
And so when we talk about, oh 

332
00:16:18,300 --> 00:16:21,100
marathon training or 10K 
training like by the kind of 

333
00:16:21,100 --> 00:16:25,300
reference before we have a 
framework for what we know about

334
00:16:25,300 --> 00:16:28,500
creates Fitness in these 
different, In these different 

335
00:16:28,500 --> 00:16:30,900
situations, right? 
So if I'm trying to get you from

336
00:16:30,900 --> 00:16:35,300
A to B, I generally know what 
things to do. 

337
00:16:35,300 --> 00:16:38,700
That will help get you there but
it depends on where you are kind

338
00:16:38,700 --> 00:16:41,100
of in the huge grand scheme of 
your journey. 

339
00:16:42,200 --> 00:16:46,500
Now I think one of the maybe the
give you something other than it

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00:16:46,500 --> 00:16:50,400
depends I think the gut reaction
to a lot of these questions is 

341
00:16:50,400 --> 00:16:53,500
like, oh well, clearly the best 
workout for for these different 

342
00:16:53,500 --> 00:16:55,700
races is race Pace, right? 
Oh, clearly. 

343
00:16:55,700 --> 00:16:57,600
The best workout for a 10K must 
be done. 

344
00:16:57,700 --> 00:16:59,700
Hey Pace. 
It actually that's not 

345
00:16:59,700 --> 00:17:04,400
necessarily true in training. 
Depending on what you're, you 

346
00:17:04,407 --> 00:17:06,500
know, if you're training for a 
5k or training for a marathon, 

347
00:17:06,500 --> 00:17:10,700
anything in between, you will 
likely not do all that much work

348
00:17:11,000 --> 00:17:15,500
at race Pace or race effort 
until you are getting very close

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00:17:15,500 --> 00:17:17,700
to the race itself. 
And even then it's only one of 

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00:17:17,708 --> 00:17:20,200
the workouts that you may 
include in your training week. 

351
00:17:20,500 --> 00:17:23,099
So this is a very challenging 
concept for a lot of people to 

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00:17:23,099 --> 00:17:25,200
understand because they think, 
well, if I have to, if I'm gonna

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00:17:25,200 --> 00:17:27,599
do this on race day, have to 
practice it in. 

354
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And what you're doing in 
training as an endurance athlete

355
00:17:31,900 --> 00:17:34,400
and yes, a 5k is still an 
endurance race. 

356
00:17:34,600 --> 00:17:38,500
What you're doing and training 
is helping your body to develop 

357
00:17:38,500 --> 00:17:43,400
all of the systems that it needs
to be able to do the thing. 

358
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You're trying to do on race day 
so no you may not do a whole 

359
00:17:46,900 --> 00:17:49,700
crap ton of marathon golpes 
workout in your training but you

360
00:17:49,700 --> 00:17:52,800
know you're going to do you're 
going to run a lot. 

361
00:17:52,900 --> 00:17:56,200
You're going to do very long 
runs not too long but long runs 

362
00:17:56,200 --> 00:17:57,600
you're going to do a lot of 
things like lat. 

363
00:17:57,700 --> 00:18:00,500
Kate threshold work when our 
right, you know, one our effort.

364
00:18:00,500 --> 00:18:02,200
When our race pace, you're going
to do things like critical 

365
00:18:02,200 --> 00:18:04,200
velocity, you're probably gonna 
run some hills and you'll be 

366
00:18:04,200 --> 00:18:07,300
running a lot, right? 
May you throw in some marathon 

367
00:18:07,300 --> 00:18:08,100
pace? 
Work in there? 

368
00:18:08,100 --> 00:18:09,400
Absolutely. 
And for me personally, like to 

369
00:18:09,400 --> 00:18:12,000
introduce that in midweek 
workouts first, rather than long

370
00:18:12,000 --> 00:18:14,700
runs because like you to be able
to run a marathon pace on Fresh 

371
00:18:14,700 --> 00:18:17,900
leg and on tired legs but yeah, 
so that's the whole thing. 

372
00:18:17,900 --> 00:18:20,600
So if you're if you open up a 
training plan that you found on 

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the internet and it's heavy 
heavy heavy on on Race Pace, 

374
00:18:24,800 --> 00:18:26,500
right? 
You're running, you know, if 

375
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you're training for a half 
marathon On week three, you're 

376
00:18:28,700 --> 00:18:31,200
already running a whole bunch of
half marathon pace work. 

377
00:18:31,300 --> 00:18:36,000
I would be really cautious about
whatever that plan is and maybe 

378
00:18:36,100 --> 00:18:39,600
consult with a coach or find a 
different plan because that 

379
00:18:39,600 --> 00:18:41,300
doesn't sound like it would be a
right fit. 

380
00:18:42,200 --> 00:18:46,100
So, I love how you explain that.
And one one question I have in 

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00:18:46,100 --> 00:18:47,900
terms of when you work with 
athletes. 

382
00:18:48,000 --> 00:18:52,200
Well, I think one of the hardest
switches to flip is doing your 

383
00:18:52,200 --> 00:18:55,700
long runs slower than you plan 
to do them because I know for 

384
00:18:55,700 --> 00:18:59,500
myself when I was training for 
my first First marathon, I felt 

385
00:18:59,500 --> 00:19:02,400
like I actually ran my long runs
faster than I wanted to run my 

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00:19:02,400 --> 00:19:06,400
Marathon because I wanted to be 
confident that I could do it. 

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00:19:06,500 --> 00:19:09,100
So, if I would think, in my 
head, if I run like a minute per

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00:19:09,100 --> 00:19:12,700
mile slower than my goal Pace or
minute and a half for 30 SEC, 

389
00:19:12,700 --> 00:19:15,000
whatever it was. 
How how do you how do? 

390
00:19:15,000 --> 00:19:17,000
I think I could do that when the
race comes? 

391
00:19:17,000 --> 00:19:20,100
How do you help athletes? 
Not from a physical training 

392
00:19:20,100 --> 00:19:23,200
standpoint, how do you help them
get over that mental, hurdle of 

393
00:19:23,200 --> 00:19:26,400
being. 
Okay, not doing your long runs 

394
00:19:26,400 --> 00:19:27,600
at marathon. 
Race pace. 

395
00:19:28,000 --> 00:19:32,300
That is such a common issue and 
not even just long runs but 

396
00:19:32,300 --> 00:19:35,800
about training in general and 
slowing down, right? 

397
00:19:35,800 --> 00:19:37,700
Oh how is running in my easy 
Zone? 

398
00:19:37,700 --> 00:19:40,600
Going to help me race in my in 
my racing Pace Zone. 

399
00:19:41,300 --> 00:19:43,500
You know, Nathan will you 
experience? 

400
00:19:43,500 --> 00:19:47,000
It's something I'll run more 
than my Race distance so I know 

401
00:19:47,000 --> 00:19:49,900
that I can finish. 
If I run 28 miles, I know I can 

402
00:19:49,900 --> 00:19:53,200
finish a marathon. 
I've seen weirder things, right?

403
00:19:53,700 --> 00:19:56,300
And it so it depends on the 
athlete and kind of what the 

404
00:19:56,300 --> 00:20:00,300
specific concern is. 
But sometimes I just like to 

405
00:20:00,600 --> 00:20:03,500
walk them through some of the 
science behind why training is 

406
00:20:03,500 --> 00:20:05,200
set up the way it is. 
If they want to get really 

407
00:20:05,200 --> 00:20:08,900
granular, I'm like, here I have 
some papers like actual 

408
00:20:08,900 --> 00:20:12,500
published articles if you'd like
to learn more I have training 

409
00:20:12,500 --> 00:20:16,200
books, like it's not just me 
spouting some crackpot opinion, 

410
00:20:16,200 --> 00:20:19,500
it is the body of literature. 
That is supporting what we're 

411
00:20:19,500 --> 00:20:21,900
trying to do here, right? 
And so, you know, it doesn't 

412
00:20:21,900 --> 00:20:25,100
often come to this and I don't I
do not like to coach this way 

413
00:20:25,400 --> 00:20:31,100
but sometimes I Then add a say 
look you know you hired me to 

414
00:20:31,100 --> 00:20:34,100
help you and let's just try it 
for a couple months. 

415
00:20:34,100 --> 00:20:36,300
Let's go through this very 
specific training cycle and see 

416
00:20:36,300 --> 00:20:38,900
what happens and if you feel 
like it's not working for you or

417
00:20:38,900 --> 00:20:41,600
you didn't get, you know, the 
what you're looking for, I 

418
00:20:41,600 --> 00:20:43,700
understand you can go back to 
doing what you're doing before, 

419
00:20:43,900 --> 00:20:46,100
but let's just give it a shot 
and see what happens. 

420
00:20:46,800 --> 00:20:49,500
I think that's great and as much
as I hate the Philadelphia 

421
00:20:49,500 --> 00:20:53,600
Philadelphia 76ers actually 
don't hate him that much except 

422
00:20:53,600 --> 00:20:55,000
right now, they're kind of 
Rivals with the Bucks. 

423
00:20:55,400 --> 00:20:57,600
They've had this Mantra like 
trust the process. 

424
00:20:57,800 --> 00:21:00,300
Us for a long time and that's 
kind of what you're saying is 

425
00:21:00,300 --> 00:21:02,100
like there's a lot of science 
behind this. 

426
00:21:02,100 --> 00:21:04,300
It might feel counterintuitive 
in different. 

427
00:21:04,600 --> 00:21:06,900
Try to trust the process and see
how it works. 

428
00:21:07,800 --> 00:21:10,500
And see if it can start to 
create the changes that we know 

429
00:21:10,500 --> 00:21:13,000
it will. 
If you get if you give it a shot

430
00:21:13,000 --> 00:21:15,700
and it just unfortunately as 
you've as you know, it takes 

431
00:21:15,700 --> 00:21:19,200
time I would say the better 
terminology is trust the system.

432
00:21:19,200 --> 00:21:22,100
So you know you have Elizabeth 
here who knows all these 

433
00:21:22,100 --> 00:21:23,600
different systems and how you 
put the Pete? 

434
00:21:23,600 --> 00:21:25,200
No Hatake. 
Trust the puzzle, right? 

435
00:21:25,200 --> 00:21:29,200
How you put all this together 
and that I mean, picking like 

436
00:21:29,200 --> 00:21:31,400
the one thing and thinking, hey,
this is it right? 

437
00:21:31,400 --> 00:21:33,500
And that's where the, you know, 
the question of, what's your 

438
00:21:33,500 --> 00:21:35,200
favorite workout? 
It's going to depend. 

439
00:21:35,200 --> 00:21:37,800
It's going to depend on what 
part of the training cycle there

440
00:21:37,800 --> 00:21:40,800
in what what they're ready for. 
And then most importantly, what 

441
00:21:40,800 --> 00:21:44,300
I'm guessing what they can 
recover from because how easy is

442
00:21:44,300 --> 00:21:46,500
it to recover from a 28, 30 
mile, long run. 

443
00:21:46,500 --> 00:21:48,300
It's not, you're going to get 
injured and then you're not 

444
00:21:48,300 --> 00:21:50,300
going to run the race. 
So that makes sense. 

445
00:21:50,308 --> 00:21:53,100
And that's, you know, all kudos 
to you for explaining that 

446
00:21:53,100 --> 00:21:55,700
because it's got to take a lot 
of patience on your part. 

447
00:21:55,700 --> 00:21:59,900
And then again, you are Teaching
the person Beyond running had to

448
00:21:59,900 --> 00:22:01,500
go. 
Hey, let me help you see the 

449
00:22:01,500 --> 00:22:03,500
bigger picture, which is really 
important. 

450
00:22:03,500 --> 00:22:05,500
People often get lost. 
So, and that bigger picture, 

451
00:22:05,500 --> 00:22:07,000
sometimes hard to be patient 
for. 

452
00:22:07,000 --> 00:22:09,400
That's why I said, I mean, part 
of what we do is help, you know,

453
00:22:09,400 --> 00:22:11,700
help Runners, get out of their 
own weight left to our own 

454
00:22:11,700 --> 00:22:13,800
devices. 
And I think everybody's you guys

455
00:22:13,800 --> 00:22:16,500
in every listen, this podcast 
can probably understand this. 

456
00:22:17,000 --> 00:22:20,400
Like, we have a tendency as 
endurance athletes to probably 

457
00:22:20,400 --> 00:22:23,200
do, or want to do way more than 
we need to. 

458
00:22:23,500 --> 00:22:27,200
And when we talk about training 
the most effective way to train 

459
00:22:27,300 --> 00:22:30,200
is too, You as much as you need 
to, but no more. 

460
00:22:31,300 --> 00:22:33,100
Where is that line, everyone? 
It's gonna be a little 

461
00:22:33,100 --> 00:22:34,200
different. 
Everybody has worked really hard

462
00:22:34,200 --> 00:22:38,300
to quantify but it is not about 
doing as much as you possibly 

463
00:22:38,300 --> 00:22:40,100
can. 
It's about doing a very specific

464
00:22:40,100 --> 00:22:43,900
amount of work that is going to 
Spur adaptations and that as 

465
00:22:43,900 --> 00:22:47,600
Matt said you could also recover
from in a timely fashion to then

466
00:22:47,600 --> 00:22:51,100
get up the next day and do it 
again and do it again and do it 

467
00:22:51,100 --> 00:22:54,400
again and that's why it really 
is about the system putting the 

468
00:22:54,400 --> 00:22:57,600
puzzle together but also just 
taking it day by day. 

469
00:22:57,700 --> 00:23:02,600
Yeah, and not letting anyone 
work out or bad, run derail you?

470
00:23:02,600 --> 00:23:04,300
And I've seen that happen with a
ton of Runners. 

471
00:23:04,300 --> 00:23:07,500
Well, they'll have like, six 
weeks of fabulous training have 

472
00:23:07,500 --> 00:23:12,100
one bad day and go into an 
absolute tailspin and you know, 

473
00:23:12,100 --> 00:23:15,200
that's it's common but I think 
it's really important that we 

474
00:23:15,500 --> 00:23:19,500
keep some perspective about it's
not any single day and training 

475
00:23:19,800 --> 00:23:22,500
that makes or breaks your entire
cycle unless you do something. 

476
00:23:22,500 --> 00:23:24,500
Absolutely boneheaded like run, 
30 miles in training for a 

477
00:23:24,508 --> 00:23:26,400
marathon, right? 
That would probably make no 

478
00:23:26,400 --> 00:23:30,300
really great tank your cycle. 
Um but then you just please 

479
00:23:30,300 --> 00:23:34,700
don't do this but it really is 
about just putting it day by day

480
00:23:34,700 --> 00:23:36,700
by day, right? 
There is no shortcut. 

481
00:23:37,000 --> 00:23:39,700
You cannot there's a crisp 
McClung says that. 

482
00:23:39,700 --> 00:23:41,500
You can't microwave your 
Fitness, right? 

483
00:23:41,500 --> 00:23:43,900
There's no Amazon. 
Prime for your Aerobic System. 

484
00:23:44,100 --> 00:23:48,100
You have to do the work and 
sometimes it just takes way 

485
00:23:48,100 --> 00:23:49,800
longer than you want it to. 
But that's just part of the 

486
00:23:49,808 --> 00:23:53,200
process. 
Yeah, and you kind of touched on

487
00:23:53,200 --> 00:23:56,000
this a little bit, but this was 
another question that we got 

488
00:23:56,000 --> 00:23:57,600
fielded. 
It's pretty popular. 

489
00:23:57,700 --> 00:24:01,000
ER, question in the, the world 
of running right now and it's 

490
00:24:01,000 --> 00:24:03,600
the question of how slow should 
my easy miles be? 

491
00:24:03,700 --> 00:24:05,600
Because you were talking about. 
We were talking about that. 

492
00:24:05,900 --> 00:24:08,100
Slowing yourself down and 
running slower than race pace. 

493
00:24:08,100 --> 00:24:10,600
So how slow should those miles 
be? 

494
00:24:10,700 --> 00:24:14,200
Yeah, this is tough and I don't 
know if it's some people get 

495
00:24:14,200 --> 00:24:16,800
really confused about calling 
them easy, right? 

496
00:24:16,800 --> 00:24:20,100
Because, you know, I running as 
hard, right? 

497
00:24:20,100 --> 00:24:22,200
And I think it was like, oh, 
it's an easier for run, will the

498
00:24:22,200 --> 00:24:24,500
spectrum of runs for some 
people? 

499
00:24:24,500 --> 00:24:27,400
It might feel easy relative to 
other runs that they do, but I 

500
00:24:27,400 --> 00:24:31,600
will This for the average person
statistically, the average 

501
00:24:31,600 --> 00:24:35,400
person in North America, they're
easy effort. 

502
00:24:35,400 --> 00:24:38,900
Zone is going to be a walk. 
Yeah. 

503
00:24:39,100 --> 00:24:42,800
And when we talk about running 
in your easy effort Zone, that 

504
00:24:42,800 --> 00:24:47,100
is actually a skill and a system
that you may need to spend some 

505
00:24:47,100 --> 00:24:51,200
time developing and that time 
may need to include walking as 

506
00:24:51,200 --> 00:24:54,500
in using the Run/Walk system. 
Now, if you are more genetically

507
00:24:54,500 --> 00:24:57,500
gifted and you have no issue 
running in your easy efforts, 

508
00:24:57,700 --> 00:24:59,200
I'm with very little training. 
That's awesome. 

509
00:24:59,200 --> 00:25:01,200
Congratulations. 
You already have a leg up, 

510
00:25:01,200 --> 00:25:03,600
right? 
That's literally run with it, 

511
00:25:04,200 --> 00:25:07,400
but if you, if you are listening
of, you've heard about easy 

512
00:25:07,400 --> 00:25:11,700
effort running and you're like, 
well, if I have to run in this 

513
00:25:11,700 --> 00:25:15,200
Zone that I've, you know, 
calculated based on my heart 

514
00:25:15,200 --> 00:25:17,400
rate or based on my Paces, 
right? 

515
00:25:17,500 --> 00:25:20,100
I would be walking, and that's, 
that's okay. 

516
00:25:20,100 --> 00:25:23,700
Through the process of spending 
time in our easy effort Zone, we

517
00:25:23,700 --> 00:25:27,600
increase our robot capacity, and
essentially get fitter and 

518
00:25:27,700 --> 00:25:30,600
Efficient in that zone and that 
translates into being able to 

519
00:25:30,600 --> 00:25:34,800
run faster in that same zone. 
So over time, your easy effort 

520
00:25:34,800 --> 00:25:38,700
walk or run, walk will turn into
more running less walking and 

521
00:25:38,700 --> 00:25:41,200
eventually one day into 100% 
running. 

522
00:25:41,200 --> 00:25:43,800
So there really is no such thing
as too slow. 

523
00:25:44,100 --> 00:25:48,600
If you are in the right Zone 
based on where you currently are

524
00:25:48,800 --> 00:25:50,900
in your Fitness. 
Now I will say there have been 

525
00:25:50,900 --> 00:25:54,900
in the years that I've been 
doing this, I've told two people

526
00:25:55,100 --> 00:25:59,800
to 12 people. 
That if they wanted to, they 

527
00:25:59,800 --> 00:26:04,300
could probably run a little bit 
faster on some of their easy 

528
00:26:04,300 --> 00:26:08,400
days because they were spending 
everything in there easy days 

529
00:26:08,400 --> 00:26:10,900
down in zone, 1. 
Now, I'll be honest with you, 

530
00:26:10,900 --> 00:26:13,800
not many people can run in zone 
1, right? 

531
00:26:13,800 --> 00:26:15,800
So technically the book Zone 
below easy, ever running. 

532
00:26:15,800 --> 00:26:17,800
So I was like, if you wanted to 
you could probably bump that up 

533
00:26:17,800 --> 00:26:19,400
just a little bit. 
You don't need to run. 

534
00:26:19,400 --> 00:26:24,000
Six minutes slower than marathon
pace all the time but yeah, 

535
00:26:24,000 --> 00:26:26,600
there's no such thing as too 
slow if you are in the right 

536
00:26:26,600 --> 00:26:29,800
Zone and so I like to tell 
people is this is an easy as it 

537
00:26:29,800 --> 00:26:31,700
is an effort, so it's not a 
pace, right? 

538
00:26:31,700 --> 00:26:33,900
We can use pesos a guy being, 
his heart rate is a guide. 

539
00:26:34,500 --> 00:26:37,700
If you are in your easy Zone, it
should feel relaxed, it should 

540
00:26:37,700 --> 00:26:41,200
feel conversational, right? 
I'm not maybe, not monologuing 

541
00:26:41,200 --> 00:26:44,200
like this, but you could call 
somebody and talk to them 

542
00:26:44,200 --> 00:26:46,600
without needing to stop and 
catch your breath. 

543
00:26:46,800 --> 00:26:49,400
It is a pace you could feel like
you could do for a long, long 

544
00:26:49,400 --> 00:26:51,500
time. 
Now, if you're new a long, long 

545
00:26:51,500 --> 00:26:54,200
time, might be 30 or 40 minutes,
if you experience a long, long 

546
00:26:54,200 --> 00:26:57,000
time, could be ours. 
So all of this to say is that 

547
00:26:57,000 --> 00:26:58,800
this really is gonna be The 
foundation of your running and 

548
00:26:58,800 --> 00:27:02,200
the more that you enjoy, it 
settle down into it and learn to

549
00:27:02,200 --> 00:27:04,400
embrace this. 
You're going to feel a lot 

550
00:27:04,400 --> 00:27:06,700
better overall because you're 
not working harder on days where

551
00:27:06,700 --> 00:27:09,200
you shouldn't be working harder 
and you're just going to, I 

552
00:27:09,200 --> 00:27:11,700
don't know, there's a meditative
quality about easy running that 

553
00:27:11,700 --> 00:27:14,000
once you really get into it. 
It's like, oh, why did I ever 

554
00:27:14,000 --> 00:27:15,300
choose to run harder than this 
on days? 

555
00:27:15,300 --> 00:27:19,200
I didn't have to run hard. 
Totally, that's a really awesome

556
00:27:19,200 --> 00:27:21,400
answer. 
And I have so many questions off

557
00:27:21,400 --> 00:27:23,900
of what you said. 
I'm think I'm gonna stick with 

558
00:27:23,900 --> 00:27:26,000
two of them. 
One of them is, you talked about

559
00:27:26,000 --> 00:27:28,900
these adaptations that In where 
you might transition from 

560
00:27:28,900 --> 00:27:34,400
walking, to walk, running to 
jogging, those kind of metabolic

561
00:27:34,400 --> 00:27:38,100
and aerobic adaptations. 
Obviously, it will differ a 

562
00:27:38,108 --> 00:27:42,100
little bit for everybody, but is
this like a three week process? 

563
00:27:42,100 --> 00:27:45,100
Is this, a six-month process? 
Is this a five-year process? 

564
00:27:45,100 --> 00:27:47,900
Like what sort of expectations 
should runners have for 

565
00:27:48,000 --> 00:27:51,500
progression through easy runs 
and just kind of building of 

566
00:27:51,500 --> 00:27:54,600
those systems? 
Yeah, so I will say this, it's 

567
00:27:54,600 --> 00:27:57,200
going to take longer than you 
want it to. 

568
00:27:58,600 --> 00:28:01,500
It just will. 
Yeah if you are expecting. 

569
00:28:01,500 --> 00:28:03,900
Oh, but I started running easy. 
Effort couple weeks ago. 

570
00:28:03,900 --> 00:28:06,700
Why am I not super fast now? 
It's not how it works. 

571
00:28:06,700 --> 00:28:08,900
When we're talking about 
developing systems like you 

572
00:28:08,908 --> 00:28:11,500
said, making those metabolic 
changes part of the what we're 

573
00:28:11,500 --> 00:28:16,900
doing in this sport is actually 
changing parts of our biology, 

574
00:28:16,900 --> 00:28:20,300
our physiology and biochemistry.
So I'll give you an example. 

575
00:28:20,300 --> 00:28:22,700
One of the things that we know 
that specifically running in 

576
00:28:22,700 --> 00:28:26,500
your easy effort zone, so below 
your aerobic threshold does is 

577
00:28:26,500 --> 00:28:31,700
it helps With your build more 
mitochondria, right? 

578
00:28:31,700 --> 00:28:33,100
So power houses the cells, 
right? 

579
00:28:33,100 --> 00:28:35,200
So, if you more power houses, 
you can create more energy means

580
00:28:35,200 --> 00:28:38,800
you can run faster. 
And you create more capillaries,

581
00:28:38,800 --> 00:28:42,900
that bring nutrients and blood 
and oxygen to those more 

582
00:28:42,900 --> 00:28:44,600
mitochondria in your skeletal 
muscle fibers. 

583
00:28:44,900 --> 00:28:47,700
Now obviously, building blood 
vessels doesn't happen, 

584
00:28:47,700 --> 00:28:50,200
overnight building more, 
mitochondria doesn't happen 

585
00:28:50,200 --> 00:28:53,500
overnight and we're talking 
about, you know, just a little 

586
00:28:53,500 --> 00:28:56,400
dose, you know, we do a little 
bit dose and we got a response, 

587
00:28:56,400 --> 00:28:57,700
we do a little bit more dose, we
get a response. 

588
00:28:57,700 --> 00:29:00,800
For those adaptations, we're 
doing, we're going for a run and

589
00:29:00,800 --> 00:29:02,800
then we're covering it in the 
recovery process is when our 

590
00:29:02,800 --> 00:29:04,700
bodies like hey you did this 
thing. 

591
00:29:04,700 --> 00:29:07,000
I'm going to build some stuff to
make it a little bit easier to 

592
00:29:07,000 --> 00:29:09,600
do. 
Next time that happens, you 

593
00:29:09,600 --> 00:29:11,200
know, day over day week over 
week. 

594
00:29:11,200 --> 00:29:14,500
So when we're talking about 
these real serious, I'm going to

595
00:29:14,500 --> 00:29:18,900
finally see them show up in on 
my Garmin kind of changes, we're

596
00:29:18,900 --> 00:29:23,300
talking months in most cases and
in the long term we're really 

597
00:29:23,300 --> 00:29:26,800
talking years honestly and I 
think it's a really tough thing 

598
00:29:26,800 --> 00:29:31,700
for people to To to understand 
is that, you know, but this is a

599
00:29:31,708 --> 00:29:34,800
really cool thing. 
You should never put an end date

600
00:29:34,800 --> 00:29:36,400
on what you're trying to do. 
Right? 

601
00:29:36,400 --> 00:29:38,500
If you're saying, oh, but in 
three years I'm going to be at 

602
00:29:38,500 --> 00:29:40,900
the top of my game. 
Oh my God, I hope not. 

603
00:29:40,900 --> 00:29:43,900
I hope you keep progressing. 
How cool would it be if you just

604
00:29:43,900 --> 00:29:46,600
kept trying to get better and 
better and better? 

605
00:29:46,600 --> 00:29:49,900
And like never gave yourself an 
end date for when that was going

606
00:29:49,900 --> 00:29:52,400
to happen. 
So I really encourage people to 

607
00:29:52,900 --> 00:29:56,500
looking at this, not as like a 
scary open-ended process. 

608
00:29:56,500 --> 00:29:59,100
But as like this start, Like you
don't even know where this is 

609
00:29:59,100 --> 00:30:01,900
going to take, you just like 
enjoy the ride and see what 

610
00:30:01,900 --> 00:30:03,900
happens, but yeah, it's going to
take longer than you want. 

611
00:30:04,000 --> 00:30:08,600
I promise you that. 
Yes, it's a running, the beauty 

612
00:30:08,600 --> 00:30:11,700
of running is it could be a 
lifelong Sport and I, that's 

613
00:30:11,700 --> 00:30:15,200
its, that's one of those things 
that I encourage people that I 

614
00:30:15,200 --> 00:30:18,300
work with. 
As a physical therapist is don't

615
00:30:18,300 --> 00:30:21,300
don't just think about the race.
You want to do in the fall or 

616
00:30:21,300 --> 00:30:23,700
the spring. 
Like this is a years, long 

617
00:30:23,700 --> 00:30:25,500
process. 
Like don't put all your stock on

618
00:30:25,500 --> 00:30:29,100
this one thing just because 
Adaptations take a long time and

619
00:30:29,100 --> 00:30:32,300
then all of a sudden I say all 
of a sudden, what I meant to say

620
00:30:32,300 --> 00:30:35,700
is all of a sudden years later, 
what was so hard for you? 

621
00:30:35,700 --> 00:30:39,800
Three years ago is what you can 
do any given day, which is just 

622
00:30:39,800 --> 00:30:42,200
a really that's when it's cool. 
It's like climbing a mountain 

623
00:30:42,200 --> 00:30:45,100
where you walk for three hours 
and you look in the peak still 

624
00:30:45,100 --> 00:30:47,400
just as far away as it was but 
then you look back and you're 

625
00:30:47,408 --> 00:30:52,500
like oh I have climbed a long 
long way, it just unless you 

626
00:30:52,500 --> 00:30:55,400
look back and you have to have 
enough time to be able to look 

627
00:30:55,400 --> 00:30:57,600
back and it just it's a it's a 
it can be hardest. 

628
00:30:57,800 --> 00:31:00,600
The course my other question 
when you were talking about easy

629
00:31:00,600 --> 00:31:03,200
running was related to heart 
rates. 

630
00:31:03,200 --> 00:31:05,300
You talk about how you can find 
like that zone. 

631
00:31:05,500 --> 00:31:07,400
How much stock? 
And this is kind of a shift a 

632
00:31:07,408 --> 00:31:10,400
little bit but how much stock in
general, do you put in heart, 

633
00:31:10,400 --> 00:31:14,400
rate data and heart rate Based 
training and what about like on 

634
00:31:14,400 --> 00:31:18,300
our GPS watches? 
Garmin kouros? 

635
00:31:18,400 --> 00:31:20,400
I'm sure there's others that do 
this but those are the two I 

636
00:31:20,408 --> 00:31:24,000
have experiment polar but they 
just tell you, like, you need 

637
00:31:24,000 --> 00:31:26,600
this much time to recover. 
This is how fast you're going to

638
00:31:26,600 --> 00:31:28,400
be able to run your race. 
Like they have the race 

639
00:31:28,400 --> 00:31:30,700
predictors, here's your VO2 
estimation. 

640
00:31:30,800 --> 00:31:32,200
What kind of stock do you put in
that? 

641
00:31:32,200 --> 00:31:34,300
And how do you approach heart 
rate, Matt, what do you want to 

642
00:31:34,300 --> 00:31:37,200
say before we let alone? 
Am I the only person that when 

643
00:31:37,200 --> 00:31:39,600
Carlos or Garmin tells me you 
need to wait this long to 

644
00:31:39,600 --> 00:31:41,000
recover. 
My first thought is no I'm going

645
00:31:41,000 --> 00:31:44,400
to go for runs sooner just 
because it goes against what you

646
00:31:44,408 --> 00:31:45,600
told me. 
But that also might be my 

647
00:31:45,700 --> 00:31:52,000
contrarian and you then so ask I
liked it cause chaos. 

648
00:31:52,000 --> 00:31:53,300
We. 
Okay, so put a pin in that 

649
00:31:53,300 --> 00:31:56,200
second question. 
Yeah, because I probably will 

650
00:31:56,200 --> 00:32:01,600
forget heart rate. 
Yes, so here's the thing, I find

651
00:32:01,900 --> 00:32:06,000
massive value in using heart 
rate in training for a variety 

652
00:32:06,000 --> 00:32:09,900
of athletes and I use it myself.
Personally, is it for everybody?

653
00:32:10,200 --> 00:32:13,100
No, not everybody. 
Cares to train by heart rate. 

654
00:32:13,100 --> 00:32:14,800
That's fine. 
We have other ways that you can 

655
00:32:14,800 --> 00:32:17,000
understand your training. 
We can use Pace in perceived 

656
00:32:17,000 --> 00:32:19,100
effort, in conversational 
ability and like blah, blah, 

657
00:32:19,100 --> 00:32:23,500
blah, blah, blah, but for using 
heart rate. 

658
00:32:23,500 --> 00:32:28,000
If you one, have your data 
measurement systems, Set up 

659
00:32:28,000 --> 00:32:30,700
correctly, right? 
So if you are getting your heart

660
00:32:30,700 --> 00:32:34,000
rate data, not from your Optical
sensor on your watch, especially

661
00:32:34,000 --> 00:32:38,000
not Apple watch, but you are 
getting it from a chest strap or

662
00:32:38,000 --> 00:32:41,400
an armband. 
So, you know, that it's reliable

663
00:32:41,400 --> 00:32:43,300
because Optical heart rate 
sensor data. 

664
00:32:43,300 --> 00:32:46,000
Although, it's it is seem to be 
destined to be getting better, 

665
00:32:46,100 --> 00:32:48,500
it's still not reliable to a 
place, where I'd be comfortable 

666
00:32:48,500 --> 00:32:53,000
using it, and you'll understand 
your individualized heart rate 

667
00:32:53,000 --> 00:32:54,700
zones. 
You know, where your maximum 

668
00:32:54,700 --> 00:32:57,600
heart rate is, you know how, 
where your ventilatory 

669
00:32:57,700 --> 00:33:00,100
Thresholds are right? 
You are like okay, yes, this is 

670
00:33:00,100 --> 00:33:01,600
my easy Zone. 
This is my lactate threshold 

671
00:33:01,600 --> 00:33:02,800
heart rate. 
I know all these things. 

672
00:33:03,400 --> 00:33:06,700
If you have all those set up, 
heart rate is an invaluable tool

673
00:33:07,000 --> 00:33:11,300
and I have a ton of resources in
my world and I have a whole 

674
00:33:11,400 --> 00:33:14,100
master class on heart rate zone.
Specifically is something that I

675
00:33:14,100 --> 00:33:19,400
do a lot of work around because 
for so many of us, recreational 

676
00:33:19,400 --> 00:33:22,700
non professional athletes. 
You know, you're out there on 

677
00:33:22,700 --> 00:33:24,000
your own doing your own 
training. 

678
00:33:24,000 --> 00:33:26,400
Nobody is there holding your 
hand, nobody's forcing you to 

679
00:33:26,400 --> 00:33:29,400
run at a certain Pace ER sir. 
An effort but heart rate holds 

680
00:33:29,400 --> 00:33:32,800
you accountable, right? 
So if your if your heart rate is

681
00:33:32,800 --> 00:33:36,000
in zone, 4 supposed to be in 
zone 2, but that's pretty black 

682
00:33:36,000 --> 00:33:37,700
and white, right? 
That's pretty obvious. 

683
00:33:37,700 --> 00:33:39,600
That you're not in your easy 
zone, right? 

684
00:33:39,600 --> 00:33:43,800
Or if you're, you know, can use 
heart rate data from races or 

685
00:33:43,800 --> 00:33:46,300
workouts and kind of get some 
backpack that its information 

686
00:33:46,300 --> 00:33:48,900
gets more information there. 
So I do find an incredibly 

687
00:33:48,900 --> 00:33:53,300
valuable tool for many athletes.
But again, the caveat you have 

688
00:33:53,300 --> 00:33:56,800
to make sure that the data 
you're looking at is right, 

689
00:33:56,800 --> 00:33:58,700
right. 
You have to make sure that the 

690
00:33:58,700 --> 00:34:02,200
zones that you are personally 
using are accurate for you as an

691
00:34:02,200 --> 00:34:04,500
individual. 
You're not just assuming that 

692
00:34:04,500 --> 00:34:07,500
the Garmin preset zones are 
correct and you're not assuming 

693
00:34:07,500 --> 00:34:08,800
that the data are getting from 
your Apple. 

694
00:34:08,800 --> 00:34:10,900
Watch is correct. 
You've actually done the work to

695
00:34:10,900 --> 00:34:13,800
understand how to use this 
training tool, right? 

696
00:34:14,100 --> 00:34:16,600
So actually, I have one more 
question in that. 

697
00:34:16,900 --> 00:34:20,600
We do you do you utilize the 
same? 

698
00:34:20,699 --> 00:34:23,900
If you have an accurate system 
to measure and, you know, a lot 

699
00:34:23,900 --> 00:34:26,900
about your own zones and you 
know, your true max and all of 

700
00:34:26,900 --> 00:34:30,199
those things How do things 
change with heat? 

701
00:34:30,199 --> 00:34:32,699
Like if it's hot, or if you're 
stressed or like, if there's 

702
00:34:32,699 --> 00:34:36,400
other things that are plain into
heart rate changes, how do you 

703
00:34:36,400 --> 00:34:39,400
kind of encourage your athletes 
to listen to that or deviate 

704
00:34:39,400 --> 00:34:41,100
from it? 
What how does that play a role? 

705
00:34:41,199 --> 00:34:44,000
Yeah, so he definitely plays a 
role heat humidity, right? 

706
00:34:44,000 --> 00:34:47,400
Heat is stress on your body and 
so anything that adds stress is 

707
00:34:47,400 --> 00:34:49,699
going to increase, you know, 
your heart rate. 

708
00:34:49,699 --> 00:34:52,600
So people get really confused 
about oh it's summer. 

709
00:34:52,600 --> 00:34:54,100
Now why is my heart rate? 
So high? 

710
00:34:54,100 --> 00:34:56,000
I'm like well cause you're 
stressed and your body is 

711
00:34:56,000 --> 00:34:57,500
spending a lot of resources 
trying to cool. 

712
00:34:57,700 --> 00:35:00,000
Fusing to slow down, right? 
So if you slow down in the 

713
00:35:00,000 --> 00:35:02,400
summer, or in the winter, if 
you're in the southern 

714
00:35:02,400 --> 00:35:04,200
hemisphere, that's normally you 
should do. 

715
00:35:04,200 --> 00:35:07,200
If you're running waist lower in
the heat and humidity, that's 

716
00:35:07,200 --> 00:35:11,200
normal, you should do it. 
But one of the things I love 

717
00:35:11,200 --> 00:35:16,000
about using heart rate is that 
once an athlete, take a couple 

718
00:35:16,000 --> 00:35:19,000
months, right? 
But once an athlete has become 

719
00:35:19,000 --> 00:35:22,500
accustomed to understanding 
where they're different, kind of

720
00:35:22,500 --> 00:35:26,100
it, effort zones fall based on 
where their heart rate is. 

721
00:35:26,100 --> 00:35:29,000
Any given time in training They 
know that and they're starting 

722
00:35:29,000 --> 00:35:30,900
to learn that intuitively, 
right? 

723
00:35:30,900 --> 00:35:33,500
So the goal of using heart rate 
and training is not to be glued 

724
00:35:33,500 --> 00:35:35,700
to your device for the rest of 
your natural life. 

725
00:35:35,700 --> 00:35:38,400
The goal of using heart rate and
training is to help you to help 

726
00:35:38,400 --> 00:35:40,700
each you what different things 
are supposed to feel like. 

727
00:35:40,700 --> 00:35:44,800
So then you can just go do them 
without having to be glued to 

728
00:35:44,800 --> 00:35:47,000
your watch all the time or glue 
to your heart rate. 

729
00:35:47,100 --> 00:35:50,000
And that really helps Runners 
understand because we're at the 

730
00:35:50,000 --> 00:35:52,800
end of the day although heart 
rates a guide and paces, a guide

731
00:35:52,800 --> 00:35:55,000
and we're really trying to get 
you to understand is what it 

732
00:35:55,000 --> 00:35:58,300
feels like, right? 
And and how You can push your 

733
00:35:58,300 --> 00:36:01,300
when you to back off or all 
these specific things and I 

734
00:36:01,300 --> 00:36:03,500
never advise using hurried in 
racing. 

735
00:36:03,800 --> 00:36:07,100
But so you can use heart rate as
a tool to get you to understand 

736
00:36:07,100 --> 00:36:10,900
what it's supposed to feel like,
then that's the end result of 

737
00:36:10,900 --> 00:36:13,200
using heart rate in training in 
most situations. 

738
00:36:13,900 --> 00:36:16,600
So that's super a Seer. 
Instead of telling the runner, 

739
00:36:16,600 --> 00:36:19,500
hey, focus on staying in this 
heart rate zone, you're going 

740
00:36:19,700 --> 00:36:24,900
use this as feedback to help you
figure out where you may or may 

741
00:36:24,900 --> 00:36:27,900
not need to be right now. 
I like that, which is Kind of 

742
00:36:27,900 --> 00:36:31,800
where I'm from the rpe scale 
came from and kind of how they 

743
00:36:31,800 --> 00:36:33,100
aren't they for those that know 
this. 

744
00:36:33,100 --> 00:36:35,200
That, you know, if you ever done
vo2max oh, so like that. 

745
00:36:35,200 --> 00:36:37,000
It's are the rate of perceived 
exertion. 

746
00:36:37,000 --> 00:36:40,600
These different levels are 
supposed to correlate with heart

747
00:36:40,600 --> 00:36:43,300
rate and oftentimes in the 
science labs they'll often get 

748
00:36:43,300 --> 00:36:47,000
really focused on these numbers 
but that's not what it's about. 

749
00:36:47,000 --> 00:36:49,700
If you ask any of the elite 
athletes like special the Kenyan

750
00:36:49,700 --> 00:36:52,500
Ethiopians who are very much 
about this whole feel thing and 

751
00:36:52,500 --> 00:36:55,500
there's some as you know better 
than we do there's tons of good 

752
00:36:55,500 --> 00:36:59,700
evidence on how important Rate 
of like at what you feel and 

753
00:36:59,700 --> 00:37:02,700
learning that is for optimizing 
your efforts. 

754
00:37:02,700 --> 00:37:05,700
So you're using it as a tool not
necessarily in the way people 

755
00:37:05,700 --> 00:37:07,700
would think. 
But going, how do we help you 

756
00:37:07,700 --> 00:37:11,200
learn more about you, which goes
back to again, you're kind of 

757
00:37:11,900 --> 00:37:16,600
who, that, that concept of who, 
what you're trying to really 

758
00:37:16,600 --> 00:37:17,500
coach people. 
Yeah. 

759
00:37:17,500 --> 00:37:20,800
And that's it, it might be in 
the beginning, right? 

760
00:37:20,800 --> 00:37:23,000
Especially working with an 
athlete, who was really unsure 

761
00:37:23,000 --> 00:37:26,000
about, whether easy zone is. 
And it's like, actually do like,

762
00:37:26,000 --> 00:37:29,000
you're not allowed like to If it
give her goes above this, like 

763
00:37:29,000 --> 00:37:31,500
you just let em for a walk but 
they'll the whole point is to 

764
00:37:31,500 --> 00:37:33,500
grow out of that right side, 
taking the training wheels off. 

765
00:37:34,000 --> 00:37:36,900
But I love your kind of comment 
about our pea and rate of 

766
00:37:36,900 --> 00:37:39,200
perceived exertion because I 
want to dial in on one of the 

767
00:37:39,200 --> 00:37:42,700
words in that is, that's 
perceived perceived exertion, 

768
00:37:42,900 --> 00:37:44,500
right? 
So, if you are a person who's 

769
00:37:44,500 --> 00:37:49,300
never experienced the full scale
of perceived exertion that you 

770
00:37:49,300 --> 00:37:53,200
are, by, default working with a 
misunderstanding of the 

771
00:37:53,200 --> 00:37:56,000
different exertion. 
And so there's another phrase 

772
00:37:56,000 --> 00:37:58,000
used who's called intensity. 
That's right. 

773
00:37:58,000 --> 00:38:01,100
So you are blind to the true 
intensity of your effort. 

774
00:38:01,100 --> 00:38:03,200
And this happens a lot with 
Runners who have never spent any

775
00:38:03,200 --> 00:38:06,200
appreciable time in there, easy 
effort Zone and they have been 

776
00:38:06,200 --> 00:38:09,300
running everything, you know, 
kind of moderate moderate hard 

777
00:38:09,300 --> 00:38:12,700
and they slow down to still 
moderate but not easy and like, 

778
00:38:12,700 --> 00:38:14,800
but it feels easy. 
Unlike no, it doesn't, it feels 

779
00:38:14,800 --> 00:38:18,100
easy compared to what you used 
to do but it's actually not easy

780
00:38:18,100 --> 00:38:19,400
enough. 
And that's really when heart 

781
00:38:19,400 --> 00:38:21,700
rate when it's like I have to 
slow down that much to be my 

782
00:38:21,700 --> 00:38:23,900
easy Zone. 
Yeah, you do. 

783
00:38:24,300 --> 00:38:27,100
You are not, you're getting 
close but you weren't even quite

784
00:38:27,100 --> 00:38:27,700
there yet. 
Yet. 

785
00:38:27,700 --> 00:38:31,400
So that's really it helps kind 
of if we're using our P, we 

786
00:38:31,400 --> 00:38:34,400
think of like RPG is a rainbow 
like using heart rate as a guide

787
00:38:34,400 --> 00:38:37,400
can help you basically, like 
draw in the full rainbow be 

788
00:38:37,400 --> 00:38:40,400
like, oh that's what it's 
supposed to feel like that was 

789
00:38:40,400 --> 00:38:43,200
awesome. 
So I want to ask you one more 

790
00:38:43,200 --> 00:38:44,700
question on something. 
You said and then we'll go back 

791
00:38:44,700 --> 00:38:47,100
to the watch question about race
prediction and all that kind of 

792
00:38:47,100 --> 00:38:49,200
stuff. 
You said, you don't use heart 

793
00:38:49,200 --> 00:38:51,300
rate for races and I just 
thought that was a really 

794
00:38:51,300 --> 00:38:53,100
interesting statement. 
Can you just give us like 

795
00:38:53,100 --> 00:38:57,200
another little thought on kind 
of why you choose not to do 

796
00:38:57,200 --> 00:38:58,800
heart? 
Racism what that means for your 

797
00:38:58,800 --> 00:39:00,400
athletes. 
Yeah. 

798
00:39:00,400 --> 00:39:03,500
So on race day, you are trying 
to do something that you've 

799
00:39:03,500 --> 00:39:05,700
never done before. 
Hopefully, right? 

800
00:39:05,700 --> 00:39:10,900
Run farther, run faster. 
Do something hard and your heart

801
00:39:10,900 --> 00:39:14,100
rate is going to be high. 
And if you, if we've done our 

802
00:39:14,100 --> 00:39:17,000
jobs correctly, it's going to be
pretty high for a while. 

803
00:39:17,000 --> 00:39:19,400
Now depending on how high it 
gets and how long it's high for?

804
00:39:19,400 --> 00:39:21,200
Depends on the length of the 
array sand out, how fast you're 

805
00:39:21,200 --> 00:39:26,200
running, all that kind of stuff 
for when oftentimes were using 

806
00:39:26,200 --> 00:39:30,400
heart rate in training. 
For the most part in training on

807
00:39:30,400 --> 00:39:33,100
a run, you're likely going to be
using heart rate to stay in your

808
00:39:33,100 --> 00:39:36,000
easy efforts on you make check 
your heart rate, occasionally in

809
00:39:36,000 --> 00:39:37,600
some workouts, right? 
If you're trying to play it, 

810
00:39:37,600 --> 00:39:39,600
steered the threshold work out, 
but I don't want to exceed my 

811
00:39:39,600 --> 00:39:41,800
threshold. 
Maybe I'll just check in on my 

812
00:39:41,800 --> 00:39:45,400
heart rate, but in the context 
of training, we are often in the

813
00:39:45,400 --> 00:39:47,000
Run attempting to keep our heart
rate low. 

814
00:39:47,400 --> 00:39:51,600
And I find that Runners who and 
I've done this for personally in

815
00:39:51,600 --> 00:39:53,400
races and it's totally freaked 
me out. 

816
00:39:53,600 --> 00:39:56,000
If you are, then in a race 
environment where your heart 

817
00:39:56,000 --> 00:39:58,400
rate is supposed to be high. 
Is the point, right? 

818
00:39:58,400 --> 00:40:01,400
Because you're working hard and 
you see your heart rate, it 

819
00:40:01,400 --> 00:40:04,700
actually it can backfire on you 
because it can freak you out 

820
00:40:04,700 --> 00:40:08,200
because you're conditioned to 
think lower is better, not that 

821
00:40:08,200 --> 00:40:11,800
it is it's just in how you use 
it in training, you know lower 

822
00:40:11,800 --> 00:40:14,900
has to be better and then you're
racing a half marathon, you see 

823
00:40:14,900 --> 00:40:19,200
our heart rates and you know 
whose own for, oh my God, and 

824
00:40:19,208 --> 00:40:21,400
gets in your head and for many 
of my athletes. 

825
00:40:21,400 --> 00:40:26,000
I advised them to take heart 
rate off of their watch faces 

826
00:40:26,000 --> 00:40:29,900
entirely when they Ray's, I 
don't even want you accidentally

827
00:40:29,900 --> 00:40:31,600
looking at it. 
I just, I don't even want. 

828
00:40:31,600 --> 00:40:34,000
We'll look at it afterwards. 
Well, analyze the crap out of it

829
00:40:34,000 --> 00:40:37,700
afterwards, in the race, it 
serves no purpose for you to 

830
00:40:37,700 --> 00:40:39,200
under to need to know that 
information. 

831
00:40:40,600 --> 00:40:43,200
And that's why I wanted to come 
back to it because that exact 

832
00:40:43,200 --> 00:40:46,000
story happened to me when I was 
out running my Marathon, I'd 

833
00:40:46,000 --> 00:40:48,000
been doing a lot of, you know, 
heart rate Based training. 

834
00:40:48,000 --> 00:40:50,600
I get out there. 
I'm like, six miles in and I 

835
00:40:50,600 --> 00:40:55,400
looked at it, I'm like crap, I'm
way out of my zone. 

836
00:40:55,500 --> 00:40:59,600
Like how am I supposed to do 
another You know, 19 or 20 over 

837
00:40:59,600 --> 00:41:02,500
20 miles, whatever the math is 
that sees should have been the 

838
00:41:02,500 --> 00:41:04,000
easiest math. 
Now, how am I supposed to 

839
00:41:04,000 --> 00:41:07,000
another 20 miles? 
So yeah, it's it's a huge 

840
00:41:07,000 --> 00:41:08,800
mental. 
Game can be a huge mental game. 

841
00:41:09,000 --> 00:41:11,800
I got it, Elizabeth, I love that
because like having just turn 

842
00:41:11,800 --> 00:41:14,700
the water off there because I 
feel like and I've noticed this 

843
00:41:14,700 --> 00:41:17,200
at races where people are just 
stuck to their watch, what 

844
00:41:17,200 --> 00:41:20,900
happens to the art of racing, 
people forget that you were you,

845
00:41:20,900 --> 00:41:25,300
Donald is hard training. 
Now you get to just even take 

846
00:41:25,300 --> 00:41:28,100
the watch off and go. 
This is an Ian sand? 

847
00:41:28,100 --> 00:41:29,500
Yeah, it's probably going to 
hurt. 

848
00:41:29,500 --> 00:41:31,300
If it doesn't hurt, you're 
probably not running hard 

849
00:41:31,300 --> 00:41:33,600
enough, right? 
Like, that's this is I love 

850
00:41:33,600 --> 00:41:34,700
that. 
I don't know. 

851
00:41:34,800 --> 00:41:37,600
That's just my weird off. 
Comment, enjoy the art alive. 

852
00:41:38,000 --> 00:41:41,000
It's something you have to learn
is and I think that what you are

853
00:41:41,000 --> 00:41:43,900
commenting on is probably going 
to feed really well, until my 

854
00:41:43,900 --> 00:41:47,300
answer to Nathan's question 
about watch metrics. 

855
00:41:48,100 --> 00:41:49,400
Go for it. 
Yeah, let's hear it. 

856
00:41:49,400 --> 00:41:51,000
Yeah. 
Except we're all looking for 

857
00:41:51,000 --> 00:41:52,200
these guarantees. 
Right. 

858
00:41:52,200 --> 00:41:56,500
I want to be told oh hey guess 
what I can guarantee you that 

859
00:41:56,500 --> 00:41:58,900
this is what you do on race. 
Well, there are no guarantees, 

860
00:41:59,000 --> 00:42:00,900
right and I think it's really 
hard when you get into the 

861
00:42:00,908 --> 00:42:03,500
sport. 
And you, let's say you're newer 

862
00:42:03,500 --> 00:42:05,600
and you're progressing, it seems
like every time you go for a 

863
00:42:05,600 --> 00:42:08,600
run, you're setting a new PR. 
I remember when I was new like, 

864
00:42:08,600 --> 00:42:11,900
every time I do a workout, I 
would set like a new 5kp are 

865
00:42:11,900 --> 00:42:16,300
like a new fastest mile, right? 
That slows down eventually, but 

866
00:42:16,300 --> 00:42:19,400
we're looking for these, like, 
guarantees I put in the work, I 

867
00:42:19,400 --> 00:42:22,800
want my guarantee. 
And we then tend to turn to our 

868
00:42:22,800 --> 00:42:27,400
devices who, which are 
purporting to give us. 

869
00:42:27,500 --> 00:42:30,100
Us like oh I think you I think 
you could run a half marathon in

870
00:42:30,100 --> 00:42:32,500
this based on your recent you 
know work out. 

871
00:42:32,500 --> 00:42:35,700
I think that your race pace is 
this or I think that your VO2 

872
00:42:35,700 --> 00:42:39,700
max is that or look first of 
all, you don't know that the 

873
00:42:39,700 --> 00:42:42,800
input that the watch is using 
those algorithms is even 

874
00:42:42,800 --> 00:42:44,800
accurate. 
And that's kind of my number one

875
00:42:44,800 --> 00:42:48,200
issue with the optical sensor on
your watch, which is one of the 

876
00:42:48,200 --> 00:42:52,800
primary data points for all of 
these predictors or metrics that

877
00:42:52,800 --> 00:42:56,500
you're getting from your watch. 
If you can't even trust the data

878
00:42:56,500 --> 00:43:00,100
that your watch is, During is 
accurate, how can you trust 

879
00:43:00,100 --> 00:43:02,800
that? 
The output is accurate. 

880
00:43:03,000 --> 00:43:05,900
And I also have issues with the 
algorithms that they use for 

881
00:43:05,900 --> 00:43:07,100
those types of things in 
general. 

882
00:43:07,100 --> 00:43:09,900
Your VO2 max on your watch is 
not your actual vo2max. 

883
00:43:10,400 --> 00:43:13,800
It's an algorithm that's based 
on your heart rate and your sex 

884
00:43:13,800 --> 00:43:16,600
and your weight. 
If you want to know your actual 

885
00:43:16,600 --> 00:43:19,100
to VO2 max, you need to get the 
test in our lab period. 

886
00:43:19,100 --> 00:43:21,600
Like there's no, you just can't.
And they've done studies on the 

887
00:43:21,600 --> 00:43:26,000
validity of watch vo2max 
measurements and lab vo2max 

888
00:43:26,000 --> 00:43:28,000
measurements and like they're 
not even I mean, they're not 

889
00:43:28,000 --> 00:43:31,200
even close to being the same. 
So the next time you freaked 

890
00:43:31,200 --> 00:43:33,200
about your VO2 max going down in
the summer. 

891
00:43:33,200 --> 00:43:36,700
It's not like you're just 
running slower because it's hot 

892
00:43:38,100 --> 00:43:40,900
the race predictors, then your 
watch tells you your Detroit and

893
00:43:40,900 --> 00:43:41,500
yeah. 
You're watching. 

894
00:43:41,500 --> 00:43:42,400
Blame active. 
Yeah. 

895
00:43:42,400 --> 00:43:44,300
Unproductive training. 
I hate that. 

896
00:43:44,900 --> 00:43:47,800
You have paid $200 for this 
small device to say feel bad 

897
00:43:47,800 --> 00:43:50,900
about yourself, actually. 
So I switch from Garmin to 

898
00:43:50,900 --> 00:43:52,600
kouros last year. 
This is totally. 

899
00:43:52,600 --> 00:43:55,100
I bought with my own. 
Dang money, are we all kouros? 

900
00:43:55,100 --> 00:43:57,100
Team kouros, I think we're all 
better. 

901
00:43:57,500 --> 00:44:00,400
But I bought my own to last. 
So one of the things that sold 

902
00:44:00,400 --> 00:44:03,300
me on the kouros was not on the 
battery life is freaking amazing

903
00:44:03,500 --> 00:44:06,600
but that they didn't have all 
these weird other algorithms 

904
00:44:06,600 --> 00:44:09,700
like I don't care about my heat 
adaptation score Garmin I don't 

905
00:44:09,700 --> 00:44:12,200
care about all this other. 
I just wanted something where I 

906
00:44:12,200 --> 00:44:16,700
could like track my runs program
in workouts and like that's kind

907
00:44:16,700 --> 00:44:19,500
of it instincts with my Polar 
heart rate strap and I'm a happy

908
00:44:19,500 --> 00:44:22,500
camper. 
Yeah, yeah, yeah. 

909
00:44:22,500 --> 00:44:27,300
The race predictor thing. 
I ran when I ran my Marathon PR 

910
00:44:27,400 --> 00:44:30,900
Are a couple years ago 
afterwards. 

911
00:44:31,400 --> 00:44:34,500
I was wearing, I raced with the 
Garmin afterwards my garment 

912
00:44:34,500 --> 00:44:37,800
updated and it was like we think
you owe your race predictor. 

913
00:44:37,800 --> 00:44:41,600
We think around A340 Marathon, I
was like, I ran a 333 yesterday 

914
00:44:41,600 --> 00:44:48,200
so just try again and you're for
me, it's I went and I ran a 

915
00:44:48,200 --> 00:44:53,400
marathon and I like squeaked 
under 330 by 16 seconds and my 

916
00:44:53,400 --> 00:44:57,500
watch was like, you could run a 
302 and I'm like, you have No 

917
00:44:57,508 --> 00:44:58,500
idea. 
What just happened to me 

918
00:44:58,500 --> 00:45:02,600
yesterday and I, I almost died. 
I almost like, passed out in a 

919
00:45:02,608 --> 00:45:05,400
porta potty. 
Like, you have no idea. 

920
00:45:05,400 --> 00:45:09,400
So, I it's taken with a grain of
salt, for sure. 

921
00:45:09,500 --> 00:45:12,900
The algae didn't do it, you 
didn't do the the extra bit that

922
00:45:12,900 --> 00:45:14,700
extra variable which is, you 
know, the yes. 

923
00:45:14,700 --> 00:45:17,300
No, it's a for the pass out in 
porta potty. 

924
00:45:17,300 --> 00:45:21,500
It's a very important area just 
added, it's very would have 

925
00:45:21,500 --> 00:45:29,600
updated if you just said, enable
porta potty That was, how many 

926
00:45:29,600 --> 00:45:31,200
times did that happen during 
race? 

927
00:45:31,200 --> 00:45:33,600
At least three. 
Okay, well, we got a factor that

928
00:45:33,600 --> 00:45:36,900
at that was three, great, lean 
and mean. 

929
00:45:37,400 --> 00:45:40,500
So anybody says this is turning 
into an infomercial on sponsored

930
00:45:40,500 --> 00:45:44,600
on my an infomercial for kouros,
I paid less than $200 for this 

931
00:45:44,600 --> 00:45:48,200
watch and it does everything 
they needed to and I it does a 

932
00:45:48,200 --> 00:45:50,400
whole bunch of things. 
It doesn't do the things, I 

933
00:45:50,400 --> 00:45:53,200
don't want it to write. 
So I think sometimes when we 

934
00:45:53,200 --> 00:45:55,500
look at these fancy gadgets, 
whatever the gadget is, whether 

935
00:45:55,500 --> 00:45:58,400
it's your foot pod, or, you 
know, Whatever that you're 

936
00:45:58,400 --> 00:46:01,200
using. 
You know, the data is only going

937
00:46:01,200 --> 00:46:04,200
to be useful to you, if you know
how to use it. 

938
00:46:04,400 --> 00:46:08,800
And I think that a lot of 
consumers are being sold a bunch

939
00:46:08,800 --> 00:46:11,900
of data. 
They don't need, but being told 

940
00:46:11,900 --> 00:46:14,500
that because they can measure 
it, it must be important. 

941
00:46:14,500 --> 00:46:18,600
And honestly, it's just not Yep.
And I think it can lead to 

942
00:46:18,600 --> 00:46:23,400
paralysis by analysis for people
and my opinion, if you need to 

943
00:46:23,400 --> 00:46:27,700
rely on the company of the watch
to tell you what that means, you

944
00:46:27,700 --> 00:46:30,800
probably shouldn't use that 
data, like use data that, you 

945
00:46:30,800 --> 00:46:33,300
know, what to do with it before 
they tell you what you think, 

946
00:46:33,300 --> 00:46:36,500
they think you should do based 
on like things that it gets from

947
00:46:36,500 --> 00:46:38,400
your wrist. 
It's just so dangerous. 

948
00:46:38,400 --> 00:46:42,000
And obviously, we're physical 
therapists and it tells me that 

949
00:46:42,000 --> 00:46:44,800
I could go run a marathon today 
because it says race predictor. 

950
00:46:44,800 --> 00:46:48,700
I could go run and whatever time
it says, And I definitely 

951
00:46:48,700 --> 00:46:50,700
couldn't that would be one of 
the worst decisions I could 

952
00:46:50,700 --> 00:46:54,200
make. 
And on that note, the next 

953
00:46:54,200 --> 00:46:59,400
question I have for you is when 
it comes to new Runners and 

954
00:46:59,400 --> 00:47:02,600
maybe not even new Runners, but 
people who want to do a marathon

955
00:47:02,600 --> 00:47:05,700
for the first time. 
How much time do you need to run

956
00:47:05,900 --> 00:47:08,800
before running kind of your 
first marathon? 

957
00:47:08,800 --> 00:47:10,200
What's the minimum amount of 
running? 

958
00:47:10,200 --> 00:47:13,600
Someone might need it. 
For one is a good question. 

959
00:47:15,100 --> 00:47:17,700
There are a lot. 
Of. 

960
00:47:17,900 --> 00:47:23,000
I want to say just variations 
between people about how much 

961
00:47:23,400 --> 00:47:26,600
running an individual is going 
to be able to healthfully 

962
00:47:26,600 --> 00:47:31,100
tolerate in and how much time it
takes them to build up to a 

963
00:47:31,100 --> 00:47:32,500
certain volume. 
Okay. 

964
00:47:32,800 --> 00:47:35,700
So when I said the begin this 
episode in the first six months,

965
00:47:35,700 --> 00:47:38,500
don't do what I did but I ended 
up running a marathon six 

966
00:47:38,500 --> 00:47:41,800
months. 
After I started running, I am a 

967
00:47:41,800 --> 00:47:45,600
very durable Runner, I do not 
get injured easily, right. 

968
00:47:46,000 --> 00:47:50,700
I have Genetic predisposition 
towards Endurance Sports from my

969
00:47:50,700 --> 00:47:54,600
parents and I did get injured. 
I got it band syndrome, right. 

970
00:47:54,600 --> 00:47:58,000
So I didn't come out of this 
unscathed having run for other 

971
00:47:58,000 --> 00:48:00,500
marathons. 
At this point I will say there 

972
00:48:00,500 --> 00:48:03,100
is no substitute for being well 
prepared and being well-trained.

973
00:48:03,100 --> 00:48:09,700
So although you may be able to 
finish a marathon on low volume 

974
00:48:09,800 --> 00:48:14,800
or truncated training, I would 
still recommend that you respect

975
00:48:14,800 --> 00:48:17,800
the distance and take the time 
to Build up to the distance 

976
00:48:17,800 --> 00:48:21,100
properly. 
So if you are a runner who is, 

977
00:48:21,100 --> 00:48:24,500
let's say you have a comfortable
base of around 20 miles a week, 

978
00:48:24,800 --> 00:48:28,700
you know, you've raised a couple
half marathons before maybe in 

979
00:48:28,700 --> 00:48:31,900
training of gotten to 30 to 35 
miles per week, you would 

980
00:48:31,900 --> 00:48:35,700
probably be able to train for a 
marathon in four to five months.

981
00:48:36,400 --> 00:48:39,800
If you are a new Runner, if you 
are coming off the couch, if you

982
00:48:39,800 --> 00:48:44,000
have run, no farther than three 
miles at any given time, I would

983
00:48:44,000 --> 00:48:48,100
recommend that you take probably
for Or five months just to build

984
00:48:48,100 --> 00:48:50,900
your base before you even think 
start thinking about training 

985
00:48:50,900 --> 00:48:53,300
for a marathon. 
And it's also very important for

986
00:48:53,300 --> 00:48:55,200
you to understand in. 
This goes for everybody 

987
00:48:55,200 --> 00:48:59,600
experience and not experience is
that the type of training that 

988
00:48:59,600 --> 00:49:03,300
you're doing, needs to be in 
line with what you're trying to 

989
00:49:03,300 --> 00:49:07,400
achieve on race day. 
So if you are a newer Runner or 

990
00:49:07,400 --> 00:49:10,400
you're a low-volume runner and 
you are running your very first 

991
00:49:10,400 --> 00:49:14,000
marathon, you are likely to be 
finishing a just finish or I 

992
00:49:14,008 --> 00:49:16,700
call them finish, Strong Style 
plan, it is a basically, 

993
00:49:16,800 --> 00:49:19,900
Entirely volume building. 
The only focus is building your 

994
00:49:19,900 --> 00:49:22,400
endurance. 
There are no workouts, right? 

995
00:49:22,400 --> 00:49:25,100
We are just trying to get you 
from the start to the Finish. 

996
00:49:25,400 --> 00:49:31,800
If you are expecting to run a 
crazy fast results, following 

997
00:49:31,800 --> 00:49:36,600
that kind of plan you are 
probably going to have a, how we

998
00:49:36,600 --> 00:49:41,400
say, a mismatched experience of 
your expectation versus reality.

999
00:49:41,400 --> 00:49:44,000
You are likely to go out way too
fast on race day, your polygon 

1000
00:49:44,000 --> 00:49:45,200
hit the wall. 
You're all going to be a real 

1001
00:49:45,200 --> 00:49:48,100
pain by the end, but if you're 
If you are okay, with just 

1002
00:49:48,100 --> 00:49:50,200
finishing strong, you're gonna 
have a good race day, 

1003
00:49:50,200 --> 00:49:52,500
experience, as you become more 
experienced in a racing, any of 

1004
00:49:52,508 --> 00:49:54,800
these distances you're going to 
be able to tolerate more 

1005
00:49:54,800 --> 00:49:56,700
training, right? 
So me you're giving yourself 

1006
00:49:56,700 --> 00:49:59,100
proper recovery time between 
races and with all your 

1007
00:49:59,100 --> 00:50:01,900
training. 
But all this to say is that I 

1008
00:50:01,900 --> 00:50:04,800
really, really, really like you 
to respect the distance. 

1009
00:50:05,100 --> 00:50:07,700
Give yourself time to train 
properly and always make sure 

1010
00:50:07,700 --> 00:50:10,500
that you're experiencing the 
training plan that you are 

1011
00:50:10,500 --> 00:50:14,700
following based on your current 
Fitness is in line with what you

1012
00:50:14,700 --> 00:50:16,300
are trying to achieve on race 
day. 

1013
00:50:16,800 --> 00:50:19,400
Somebody came to me and said you
know run it on the moderate 

1014
00:50:19,400 --> 00:50:21,600
volume Runner, been running 40 
to 45 miles per week for a 

1015
00:50:21,608 --> 00:50:23,800
couple years of, you know, run a
couple marathons. 

1016
00:50:24,000 --> 00:50:27,900
I want to hit a huge PR out of 
the park, I'd say okay cool. 

1017
00:50:27,900 --> 00:50:31,600
Do you have time to train the 
way that you would need to in 

1018
00:50:31,600 --> 00:50:33,600
order to hit these PRS out of 
the park? 

1019
00:50:33,600 --> 00:50:36,600
Over the next, you know, 12 to 
18 months and they say no. 

1020
00:50:36,600 --> 00:50:39,000
Then I say you need to revise, 
what your goals are, right? 

1021
00:50:39,000 --> 00:50:42,600
So, it's not just about what you
can currently handle with your, 

1022
00:50:42,600 --> 00:50:45,700
with your body. 
But how much time do you have to

1023
00:50:45,700 --> 00:50:48,100
allocate towards? 
Ed's the pursuit of this goal. 

1024
00:50:48,900 --> 00:50:51,200
Yep. 
And that's I think that's a big 

1025
00:50:51,200 --> 00:50:55,600
part of and I would say that's a
huge service to the people you 

1026
00:50:55,600 --> 00:50:58,900
work with, because if you kind 
of like drag them along on this 

1027
00:50:58,900 --> 00:51:02,400
goal that they have, that isn't 
something that would be wise or 

1028
00:51:02,400 --> 00:51:06,500
reasonable. 
It's better to face kind of how 

1029
00:51:06,500 --> 00:51:10,600
this process works upfront and 
and work with people on that to 

1030
00:51:10,600 --> 00:51:13,200
set reasonable expectations, so 
that you don't just get 

1031
00:51:13,200 --> 00:51:16,600
disappointed week after week 
after week and you. 

1032
00:51:16,800 --> 00:51:19,900
I need to be and then you're 
like I need to be here, you know

1033
00:51:19,900 --> 00:51:24,900
and expectations Based training 
is really really brutal so I 

1034
00:51:24,900 --> 00:51:26,900
have a couple more training 
related questions and then we're

1035
00:51:26,900 --> 00:51:32,100
going to flip over to racing but
one of them is about kind of 

1036
00:51:32,100 --> 00:51:33,700
that. 
I the idea of burnout. 

1037
00:51:33,700 --> 00:51:36,800
So somebody was asking what 
should I do when I feel burnout?

1038
00:51:36,800 --> 00:51:39,400
Should I push through with the 
plan? 

1039
00:51:39,400 --> 00:51:42,200
Or is it better to stop and pull
back? 

1040
00:51:42,400 --> 00:51:44,800
And burnout, is obviously a 
nebulous word. 

1041
00:51:44,800 --> 00:51:46,600
But what do you what do you have
on that? 

1042
00:51:46,700 --> 00:51:48,200
That kind of thought. 
Yeah. 

1043
00:51:48,200 --> 00:51:52,400
So I never ever ever recommend 
pushing through burnout now it 

1044
00:51:52,400 --> 00:51:55,700
takes a relatively experienced 
athlete or just kind of what 

1045
00:51:55,700 --> 00:51:57,500
somebody is in tune with your 
body to understand if what 

1046
00:51:57,500 --> 00:52:01,300
you're experiencing is generally
is genuinely burn out or if 

1047
00:52:01,300 --> 00:52:04,900
you're just really fatigued, if 
you're the end stages of your 

1048
00:52:04,900 --> 00:52:07,200
very specific training cycle. 
If you're training for a half 

1049
00:52:07,200 --> 00:52:09,800
marathon and Marathon be doing 
for a couple months, couple 

1050
00:52:09,800 --> 00:52:12,500
weeks till race day, yeah, 
you're going to feel pretty 

1051
00:52:12,500 --> 00:52:15,200
fatigued, right? 
It should be manageable, you 

1052
00:52:15,200 --> 00:52:17,700
shouldn't be dead to the world. 
But you're going to be feeling 

1053
00:52:17,700 --> 00:52:21,400
the months and the miles that 
you've been running burnout. 

1054
00:52:21,400 --> 00:52:26,000
I tend to see, I tend to see 
burnout manifest first in an 

1055
00:52:26,000 --> 00:52:27,900
emotional way, right? 
Doesn't show up in training 

1056
00:52:27,900 --> 00:52:30,500
right away. 
What it shows up first as is 

1057
00:52:30,500 --> 00:52:34,900
kind of a big sense of dread 
about going on runs. 

1058
00:52:35,000 --> 00:52:38,500
Be like I want to go on that run
and not just like one time where

1059
00:52:38,500 --> 00:52:40,500
we all have days where like I 
just don't want to do that 

1060
00:52:40,500 --> 00:52:43,100
today, right? 
But this is like, the kind of 

1061
00:52:43,100 --> 00:52:45,200
weather that today, although I 
got my long run, today did 

1062
00:52:45,200 --> 00:52:47,500
anyways, but it's more. 
Of like that. 

1063
00:52:47,800 --> 00:52:51,700
It's like, is persistent kind of
dread or anxiety on runs, that 

1064
00:52:51,700 --> 00:52:53,500
really have no business being 
ones. 

1065
00:52:53,500 --> 00:52:56,600
That you would be Dreadful or 
anxious about, right? 

1066
00:52:56,700 --> 00:52:58,800
I really don't want to go on 
that five-mile easy run. 

1067
00:52:58,900 --> 00:53:02,300
Oh why, right there. 
Something else going on? 

1068
00:53:03,000 --> 00:53:07,200
Burnout is kind of, I don't know
if the palatable way of saying, 

1069
00:53:07,200 --> 00:53:10,600
it's a mismatch between how much
you're expending and how much 

1070
00:53:10,600 --> 00:53:14,000
you're recovering, right? 
And so, we have to remember that

1071
00:53:14,000 --> 00:53:17,200
our training does not happen in 
a vacuum, although, Maybe 

1072
00:53:17,200 --> 00:53:20,800
training related factors, that 
can contribute to your the over 

1073
00:53:20,800 --> 00:53:25,300
extension of your resources and 
basically depleted yourself. 

1074
00:53:25,600 --> 00:53:27,300
Mostly, this is not running easy
enough. 

1075
00:53:27,300 --> 00:53:29,900
On easy days, is the number one 
thing burnout. 

1076
00:53:30,000 --> 00:53:33,300
I see that's training related, 
but if you also have other 

1077
00:53:33,300 --> 00:53:35,900
extenuating circumstances in 
your life going on, if you are 

1078
00:53:35,900 --> 00:53:37,600
not sleeping. 
Well, if your job, stress is 

1079
00:53:37,600 --> 00:53:40,100
super high, if your kids are 
sick for the eighty fifth time 

1080
00:53:40,100 --> 00:53:44,400
this year, right? 
If you, if you're not fueling 

1081
00:53:44,400 --> 00:53:47,500
your body, if you're under 
fueling relative, To your output

1082
00:53:47,500 --> 00:53:50,800
that can cause low energy 
availability, which is really 

1083
00:53:50,800 --> 00:53:53,900
kind of clinical way of saying 
actual burn out like your body 

1084
00:53:53,900 --> 00:53:56,800
is you know starving. 
So yeah. 

1085
00:53:56,800 --> 00:53:59,900
So if you are experiencing these
symptoms of burnout, I don't 

1086
00:53:59,900 --> 00:54:02,600
want to do this, right? 
So it starts from I don't want 

1087
00:54:02,600 --> 00:54:04,800
to do this and you do it. 
You're like okay this is okay 

1088
00:54:04,800 --> 00:54:07,100
but like I still don't want to 
do it the next time and then 

1089
00:54:07,108 --> 00:54:09,000
eventually if your run starts 
suffering you really need to 

1090
00:54:09,008 --> 00:54:10,400
back off. 
There's nothing wrong with 

1091
00:54:10,400 --> 00:54:13,900
taking an unplanned rest day and
I would so so so much rather a 

1092
00:54:13,900 --> 00:54:16,500
runner be proactive in their 
recovery. 

1093
00:54:16,700 --> 00:54:19,400
This is not a failure of 
training, this is you being 

1094
00:54:19,400 --> 00:54:22,400
proactive me recovery. 
Take a day off, take two days 

1095
00:54:22,400 --> 00:54:25,200
off, take a week off, if you 
really need it, right? 

1096
00:54:25,200 --> 00:54:28,300
That is going to result in a 
better outcome than you pushing 

1097
00:54:28,300 --> 00:54:31,300
through and breaking down and 
that's going to be a real 

1098
00:54:31,300 --> 00:54:33,500
problem. 
If we get to that place that's 

1099
00:54:33,500 --> 00:54:37,100
huge a week. 
Off does not reverse detraining.

1100
00:54:37,100 --> 00:54:40,100
Doesn't start till after that. 
So just it's okay. 

1101
00:54:41,000 --> 00:54:43,300
Which is so hard when you're 
working really hard on something

1102
00:54:43,300 --> 00:54:46,500
to it's hard to swallow that 
reality but that's that's 

1103
00:54:46,600 --> 00:54:49,500
Awesome advice. 
Okay, final training question, 

1104
00:54:50,000 --> 00:54:52,800
it's about Strava, somebody 
wants to know should I use? 

1105
00:54:52,800 --> 00:54:56,200
Strava is the question and for 
people who don't know, Strava, 

1106
00:54:56,200 --> 00:55:00,800
it's a social media platform for
runners that posts your runs up 

1107
00:55:00,800 --> 00:55:03,700
on social media. 
I'm Strava and you can give 

1108
00:55:03,700 --> 00:55:07,200
people, Kudos, you can title 
your runs, you can add pictures,

1109
00:55:07,200 --> 00:55:10,800
you can do all this stuff. 
Should, should, should we use? 

1110
00:55:10,800 --> 00:55:12,700
Strava, what are you? 
What's your take on Strava? 

1111
00:55:12,800 --> 00:55:17,400
So I definitely think that you 
should be keeping a Log. 

1112
00:55:18,000 --> 00:55:19,700
Okay. 
So whatever that looks like, if 

1113
00:55:19,700 --> 00:55:22,800
you're using, you know, your 
native ads you're using garment 

1114
00:55:22,800 --> 00:55:24,800
or chorus is your friend long. 
If you're being coach, maybe 

1115
00:55:24,800 --> 00:55:27,900
using final surge, maybe you're 
keeping it actual Journal, maybe

1116
00:55:27,900 --> 00:55:31,300
you're keeping a spreadsheet. 
What you ran, how fast, you 

1117
00:55:31,300 --> 00:55:33,900
know, heart rate, kind of how 
you felt, right? 

1118
00:55:33,900 --> 00:55:40,100
Whether you fuel ball ball, kind
of stuff, Strava, I think is an 

1119
00:55:40,100 --> 00:55:43,200
extension of the conversation. 
We're having about watch metrics

1120
00:55:43,500 --> 00:55:46,500
with the added. 
I would say the added issue. 

1121
00:55:46,600 --> 00:55:52,400
Issue of performative pacing 
because now not only. 

1122
00:55:52,500 --> 00:55:55,900
Are you having feelings about, 
you know, what your watch is 

1123
00:55:55,900 --> 00:55:58,900
telling you all of a sudden, you
realize that people are like the

1124
00:55:58,900 --> 00:56:02,200
runs that are faster. 
Are the ones that people comment

1125
00:56:02,200 --> 00:56:07,100
more on and the oh, that person 
titled that that an easy run. 

1126
00:56:07,100 --> 00:56:09,400
But oh my God. 
I couldn't even run a 5k at that

1127
00:56:09,400 --> 00:56:11,500
pace should should I be running 
faster? 

1128
00:56:11,500 --> 00:56:15,000
Am I easy runs to and I think if
you're a mean it just like any 

1129
00:56:15,000 --> 00:56:21,100
other social media platform, it 
can Be abused by somebody who is

1130
00:56:22,200 --> 00:56:24,800
maybe not even I you know, I say
this. 

1131
00:56:24,800 --> 00:56:29,300
I think that it's going to be 
very hard for most Runners to 

1132
00:56:29,300 --> 00:56:36,000
use, Strava responsibly and 
there's there's two. 

1133
00:56:36,000 --> 00:56:39,400
There's two parts to it, right? 
It's both how you interact with 

1134
00:56:39,400 --> 00:56:42,000
other people's stuff and what 
goes through your head as you 

1135
00:56:42,000 --> 00:56:45,300
put your run up on Strava if 
that's even part of the 

1136
00:56:45,300 --> 00:56:47,000
conversation in your head. 
Head. 

1137
00:56:47,200 --> 00:56:49,200
It's worth thinking about it 
that's valuable to you. 

1138
00:56:49,200 --> 00:56:53,600
I've had more than one person 
say to my face. 

1139
00:56:54,000 --> 00:56:55,900
Oh no. 
I just I didn't want to run to 

1140
00:56:55,900 --> 00:56:58,300
you slowly on my recovery Reps 
for that workout because I don't

1141
00:56:58,300 --> 00:57:01,000
my average pace to look too slow
on Strava. 

1142
00:57:02,100 --> 00:57:04,700
Like oh my God we this is like 
talking. 

1143
00:57:05,000 --> 00:57:08,200
This is the fire. 
We are in an entirely different.

1144
00:57:08,200 --> 00:57:15,500
Well wow that is and that's how 
stats how skewed it can make 

1145
00:57:15,500 --> 00:57:17,900
people in how they're 
approaching their training, 

1146
00:57:17,900 --> 00:57:19,500
right? 
We don't set out. 

1147
00:57:19,500 --> 00:57:22,300
Do things wrong, right? 
I nobody here is saying, I know 

1148
00:57:22,300 --> 00:57:24,000
all this. 
I vow to do it wrong anyways, 

1149
00:57:24,700 --> 00:57:27,200
but it can really, it can be 
really Insidious and how gets 

1150
00:57:27,200 --> 00:57:29,400
inside your brain and you're 
like, I don't want to, I don't 

1151
00:57:29,400 --> 00:57:31,800
want to see a 10 in front of my 
average. 

1152
00:57:32,000 --> 00:57:34,100
These people will think things 
about me. 

1153
00:57:34,100 --> 00:57:37,000
Oh man yeah know if you are if 
you have those types of thoughts

1154
00:57:37,000 --> 00:57:39,700
about Strava you need to get off
the platform just get rid of it.

1155
00:57:40,100 --> 00:57:43,000
Yeah. 100%. 
Or just make it a completely 

1156
00:57:43,000 --> 00:57:44,700
private thing where you can't 
see anybody. 

1157
00:57:44,700 --> 00:57:46,700
But there's other ways to do 
that outside of Strava. 

1158
00:57:46,700 --> 00:57:48,400
There's yeah, there's lots of I 
need. 

1159
00:57:48,400 --> 00:57:51,500
I have Strava, it is 100% 
private. 

1160
00:57:51,600 --> 00:57:53,800
All of my rent, when it goes 
all, like I have issues, you 

1161
00:57:53,800 --> 00:57:56,100
know, I have concerns about like
my personal safety, right? 

1162
00:57:56,100 --> 00:57:58,800
So there's another issue to the 
are you broadcasting your runs 

1163
00:57:58,800 --> 00:58:00,700
to the entire world, like, Molly
Seidel it to make her as 

1164
00:58:00,700 --> 00:58:03,000
private. 
I If Strava I have a Strava 

1165
00:58:03,000 --> 00:58:04,700
count, it does sync with all my 
runs. 

1166
00:58:05,000 --> 00:58:07,000
I never look at it and I don't 
go on it. 

1167
00:58:07,000 --> 00:58:08,900
So yeah. 
It is possible. 

1168
00:58:10,300 --> 00:58:13,600
I will say I used raava and I 
have learned to get over that 

1169
00:58:13,600 --> 00:58:17,200
and don't really care. 
What gets put up there, but hey,

1170
00:58:17,300 --> 00:58:20,200
there's a good old Excel sheet. 
Also works really well. 

1171
00:58:20,200 --> 00:58:23,400
I use that for a long time. 
Yeah II. 

1172
00:58:23,400 --> 00:58:27,000
Miss my big Excel sheet I had 
could like pull so many graphs 

1173
00:58:27,000 --> 00:58:29,700
and charts out of the data. 
Hey he had great. 

1174
00:58:30,700 --> 00:58:34,000
Let's quit Strava, I They're 
making you pay for a whole bunch

1175
00:58:34,000 --> 00:58:35,900
of stuff. 
You don't even need any more. 

1176
00:58:35,900 --> 00:58:38,900
So I refuse to pay for that. 
Sorry, for the anybody works for

1177
00:58:38,900 --> 00:58:40,700
Slava listens, as I'm not going 
to pay for that. 

1178
00:58:40,700 --> 00:58:43,200
I could do that in Excel but pay
for it. 

1179
00:58:43,600 --> 00:58:48,000
I'm on a free trial right now. 
They got you hot. 

1180
00:58:48,000 --> 00:58:52,500
Yeah, they got me for the free 
i-i'll take free, but yeah, it 

1181
00:58:52,500 --> 00:58:55,700
isn't free. 
Anyway, thanks for your thoughts

1182
00:58:55,700 --> 00:58:57,100
on that. 
I think that's a super helpful 

1183
00:58:57,100 --> 00:58:58,400
conversation. 
I think. 

1184
00:58:58,400 --> 00:59:02,700
Sorry, I will say, I will say I 
have I will give Give Strava 

1185
00:59:02,700 --> 00:59:06,300
credit where credit is due is 
that they have contributed some,

1186
00:59:06,300 --> 00:59:12,300
very large data sets to 
researchers in analyzing some 

1187
00:59:12,300 --> 00:59:15,300
some things about specifically 
Meredith tapering and marathon 

1188
00:59:15,300 --> 00:59:18,400
training data, right? 
So it's from like the scientific

1189
00:59:18,400 --> 00:59:20,900
standpoint, right? 
So furthering what our knowledge

1190
00:59:20,900 --> 00:59:25,100
of the sport, it's cool to have 
that much data to play with, but

1191
00:59:25,200 --> 00:59:28,100
as an individual user, you 
should really, really be mindful

1192
00:59:28,100 --> 00:59:29,400
of how you're using the 
platform. 

1193
00:59:30,100 --> 00:59:34,400
You got to be in a certain place
as a human to be able to 

1194
00:59:34,400 --> 00:59:38,900
interact on any social media and
then you tie in something that 

1195
00:59:38,900 --> 00:59:41,800
you're performing on. 
Like it's not just the face, 

1196
00:59:41,800 --> 00:59:43,900
you're putting up on Instagram 
or whatever. 

1197
00:59:44,200 --> 00:59:49,300
It's that plus, people see how 
you perform a certain task. 

1198
00:59:49,400 --> 00:59:51,200
So you just got to be, you got 
to be in a certain place to be 

1199
00:59:51,208 --> 00:59:54,000
able to do it healthy. 
And I don't think as many people

1200
00:59:54,000 --> 00:59:57,500
who use it are in that spot, 
maybe myself included, depending

1201
00:59:57,500 --> 01:00:00,200
on the day. 
So we're going to Addition to 

1202
01:00:00,200 --> 01:00:02,400
talking a little bit about 
racing, I have two questions for

1203
01:00:02,400 --> 01:00:04,900
you. 
The first one is about what we 

1204
01:00:04,900 --> 01:00:06,800
call splits. 
So I'll let you explain what 

1205
01:00:06,800 --> 01:00:08,900
splits are. 
And if you're going to go run a 

1206
01:00:08,908 --> 01:00:13,800
race, the question is, what's 
the best is - splits, the best 

1207
01:00:13,800 --> 01:00:16,900
are even splits the best or 
positive splits the best. 

1208
01:00:17,300 --> 01:00:19,200
That's the question. 
Take it as you will. 

1209
01:00:19,500 --> 01:00:23,600
Yeah, splits. 
So a split is the time it takes 

1210
01:00:23,600 --> 01:00:27,200
for you to cover a specific 
distance in the context of 

1211
01:00:27,200 --> 01:00:29,700
running you most cantus 
endurance running. 

1212
01:00:29,800 --> 01:00:34,400
You will most commonly see Mi 
splits and this simply means how

1213
01:00:34,400 --> 01:00:38,200
long it took you to run each 
individual Mile in the run that 

1214
01:00:38,208 --> 01:00:40,900
you did. 
So if you ran a 10-mile race, 

1215
01:00:40,900 --> 01:00:48,300
you will have ten one mile 
splits in your race data, in a 

1216
01:00:48,300 --> 01:00:51,100
split can be any any duration, 
or any distance. 

1217
01:00:51,100 --> 01:00:54,300
So if you're a fan of track, if 
you watch track races, you will 

1218
01:00:54,300 --> 01:00:56,800
notice that the splits that they
commonly put up on the screen 

1219
01:00:56,800 --> 01:01:00,400
are going to be lap splits for 
the tracks or the Peter track or

1220
01:01:00,400 --> 01:01:02,200
Foreigner meter track. 
If you're watching a marathon, 

1221
01:01:02,200 --> 01:01:04,900
you may see that there are five 
k splits, right? 

1222
01:01:04,900 --> 01:01:07,100
So the, how long it takes you to
run the first 5k +. 

1223
01:01:07,100 --> 01:01:12,700
S 5K third 5K in a race context.
We talk about negative positive 

1224
01:01:12,700 --> 01:01:19,300
or even splits that refers to if
we split our race into half, how

1225
01:01:19,300 --> 01:01:22,300
does it, how does 1:30 compared 
to 2:30, right? 

1226
01:01:22,300 --> 01:01:25,700
So if I was running, let's say I
was running a 10-mile race 

1227
01:01:25,700 --> 01:01:28,500
because that's easy, right? 
If I'm running a 10-mile race 

1228
01:01:28,500 --> 01:01:32,800
and Iran even In splits, that 
means I ran the first half of 

1229
01:01:32,800 --> 01:01:35,000
the race. 
The first five miles at the 

1230
01:01:35,008 --> 01:01:39,300
exact same in, exact same time 
as W in the second half the 

1231
01:01:39,300 --> 01:01:43,500
second five miles, right? 
So although the individual miles

1232
01:01:43,500 --> 01:01:46,000
in each of those halves may have
differed. 

1233
01:01:46,000 --> 01:01:49,400
Slightly the first half. 
And the second half, I ran the 

1234
01:01:49,400 --> 01:01:53,900
same the same amount of time in 
a race environment. 

1235
01:01:53,900 --> 01:01:59,300
We are typically looking for - 
splits and - split is when you 

1236
01:01:59,300 --> 01:02:04,100
run the Get half of your race 
faster than the first half or 

1237
01:02:04,100 --> 01:02:09,600
even splits depending on the 
course profile you may be forced

1238
01:02:09,600 --> 01:02:11,900
into positive splits. 
Let's say that you're running a 

1239
01:02:11,900 --> 01:02:14,500
race, that is the first half is 
downhill in the second half is 

1240
01:02:14,500 --> 01:02:16,700
uphill. 
You're probably going to run 

1241
01:02:16,700 --> 01:02:19,200
positive splits for that race, 
although not necessarily you 

1242
01:02:19,200 --> 01:02:23,700
could run even or even - splits,
but typically when we see 

1243
01:02:23,900 --> 01:02:27,800
positive, splits we are looking 
at a race strategy or a race 

1244
01:02:27,800 --> 01:02:31,600
execution that did not. 
Go the way we wanted it to and 

1245
01:02:31,600 --> 01:02:34,400
most commonly you will see 
positives but it's referred to 

1246
01:02:34,400 --> 01:02:38,100
in situations where a runner 
blew up or hit the wall or 

1247
01:02:38,100 --> 01:02:41,000
bumped as in at a point in their
race. 

1248
01:02:41,200 --> 01:02:44,500
They essentially hit a point 
where they could not continue at

1249
01:02:44,500 --> 01:02:48,100
that pace and had a slowed 
significantly, or perhaps even 

1250
01:02:48,100 --> 01:02:49,400
walk. 
And this is most common. 

1251
01:02:49,400 --> 01:02:51,500
The marathon you can also happen
to half marathon. 

1252
01:02:51,800 --> 01:02:55,700
So if you see somebody who had 
big positive splits, that means 

1253
01:02:55,700 --> 01:02:58,700
something bad happened in the 
second half of the race in most 

1254
01:02:58,700 --> 01:03:01,500
contexts. 
So, yes, S- splits or even 

1255
01:03:01,500 --> 01:03:03,800
splits are typically what we'll 
want to aim for when we're 

1256
01:03:03,800 --> 01:03:06,400
racing. 
That's great. 

1257
01:03:07,500 --> 01:03:12,700
And the final question for you 
tonight is about what happens 

1258
01:03:12,700 --> 01:03:14,500
after a race. 
So somebody's asking is 

1259
01:03:14,500 --> 01:03:18,800
post-race blues thing, and what 
have you experienced that with 

1260
01:03:18,800 --> 01:03:21,900
your athletes or what are your 
thoughts on post-race Blues? 

1261
01:03:22,000 --> 01:03:23,900
Yeah, upholstery schools are 
definitely a thing. 

1262
01:03:23,900 --> 01:03:27,300
Think about it, you've been 
training for this one, one very 

1263
01:03:27,300 --> 01:03:31,900
specific day for months, maybe 
even in your mind years, right? 

1264
01:03:31,900 --> 01:03:34,200
If let's say you have been 
trying to get into the New York 

1265
01:03:34,200 --> 01:03:36,400
City marathon, For five years 
and all of a sudden you got into

1266
01:03:36,400 --> 01:03:38,500
it, you train for, you spent 
five months training and they 

1267
01:03:38,500 --> 01:03:41,500
raced it. 
And the next day you go home and

1268
01:03:41,500 --> 01:03:43,700
you're like now, what? 
Right? 

1269
01:03:43,700 --> 01:03:46,100
Yeah, of course, post reads 
would think post, post big 

1270
01:03:46,100 --> 01:03:49,000
event, loser has a thing for, 
you know, if anybody's gotten 

1271
01:03:49,000 --> 01:03:51,800
married understands, right? 
You spend months and months and 

1272
01:03:51,800 --> 01:03:54,600
months planning for this one day
and then it happens in your 

1273
01:03:54,600 --> 01:03:56,700
like, oh God. 
Is it now what? 

1274
01:03:56,700 --> 01:03:59,400
Like it's it is it over? 
So yes, post-race blows are 

1275
01:03:59,400 --> 01:04:01,100
absolutely a thing. 
You also have to remember that 

1276
01:04:01,100 --> 01:04:04,800
directly after a race, you are 
in a very depleted state rights 

1277
01:04:05,000 --> 01:04:09,900
You are in a, in serious. 
Recovery mode, can take weeks to

1278
01:04:09,900 --> 01:04:12,500
recover from, depending on the 
length of the race, and how hard

1279
01:04:12,500 --> 01:04:16,200
you went. 
Your schedule is all messed up 

1280
01:04:16,200 --> 01:04:19,000
because instead of running most 
days in preparation for this 

1281
01:04:19,000 --> 01:04:22,200
race, like you were before what 
the first week after your race, 

1282
01:04:22,200 --> 01:04:23,800
you may barely run it, all 
right? 

1283
01:04:23,800 --> 01:04:25,800
After a marathon you're probably
taking that week off, right? 

1284
01:04:25,800 --> 01:04:29,200
So your schedule is disrupted 
your in a huge save depletion. 

1285
01:04:30,200 --> 01:04:34,500
There's a lot of highs and lows 
and and hormones and emotions 

1286
01:04:34,500 --> 01:04:35,800
that Happened in your race and 
voice. 

1287
01:04:35,800 --> 01:04:37,800
Oh yeah, plus free schools are 
absolutely think. 

1288
01:04:37,800 --> 01:04:39,900
This is why I absolutely 
recommend. 

1289
01:04:40,400 --> 01:04:43,600
Before you even race your race. 
You need to have a post-race 

1290
01:04:43,600 --> 01:04:47,400
recovery schedule on your plan 
or at least an idea of what your

1291
01:04:47,400 --> 01:04:49,100
post race is going to look like,
right. 

1292
01:04:49,100 --> 01:04:51,700
So you know is you're used to 
having that structure. 

1293
01:04:51,700 --> 01:04:53,700
You can't just wake up one day. 
Be like I don't know what to do.

1294
01:04:53,700 --> 01:04:55,700
Will you do if you have a 
recovery schedule, right? 

1295
01:04:55,700 --> 01:04:58,400
Even if it's like on this day I 
will rest. 

1296
01:04:58,400 --> 01:05:01,400
And tomorrow, I will go for a 30
minute walk that gives you 

1297
01:05:01,400 --> 01:05:03,900
structure your brain loves 
structure. 

1298
01:05:04,400 --> 01:05:07,200
So We have a schedule know 
what's going to happen or the 

1299
01:05:07,200 --> 01:05:08,300
vague outline of what's going to
happen. 

1300
01:05:08,300 --> 01:05:10,500
Have your coach talk you through
it, if you're working with a 

1301
01:05:10,500 --> 01:05:14,800
coach and then it's okay to 
start looking ahead at what you 

1302
01:05:14,800 --> 01:05:16,900
want your next goal to be. 
I'm not saying you should sign 

1303
01:05:16,900 --> 01:05:18,700
up immediately for another race,
right? 

1304
01:05:18,700 --> 01:05:21,400
After your the race you just 
did, but you can start to think,

1305
01:05:21,400 --> 01:05:26,200
all right, in the retrospective 
of how I'm considering my 

1306
01:05:26,200 --> 01:05:30,500
training and my race experience,
how that just went, what I want 

1307
01:05:30,500 --> 01:05:32,400
to do next. 
What I want to focus on, what do

1308
01:05:32,400 --> 01:05:34,400
I have time for? 
What sounds interesting to me, 

1309
01:05:34,400 --> 01:05:36,200
right? 
So there are things you can do, 

1310
01:05:36,300 --> 01:05:38,900
can't necessarily avoid it 
completely but you are things, 

1311
01:05:38,900 --> 01:05:41,500
there are things you can do to 
help make sure that you're not 

1312
01:05:41,500 --> 01:05:43,800
going to like just wallow and 
post-race depression for three 

1313
01:05:43,800 --> 01:05:47,300
months, right? 
And it just feels so hard to get

1314
01:05:47,300 --> 01:05:50,400
out and enjoy the when you do 
get back to running. 

1315
01:05:50,500 --> 01:05:52,100
It's hard to enjoy. 
That just says it's 

1316
01:05:52,100 --> 01:05:55,400
disorienting. 
So I love that advice to have a 

1317
01:05:55,408 --> 01:05:57,900
plan for afterwards that you 
don't have to come up with it 

1318
01:05:57,900 --> 01:06:00,600
when you're in that state of 
disorientation because of all of

1319
01:06:00,600 --> 01:06:03,300
the depletion, both physically, 
mentally, all of those things. 

1320
01:06:03,300 --> 01:06:06,100
So wonderful. 
Well, Elizabeth. 

1321
01:06:06,100 --> 01:06:08,900
We're so glad that you joined us
on the podcast. 

1322
01:06:08,900 --> 01:06:12,300
If you haven't checked out her 
stuff already, I'm assuming most

1323
01:06:12,300 --> 01:06:16,300
people have, but if you haven't,
it's great, it's a great 

1324
01:06:16,300 --> 01:06:18,100
resource. 
So you can see on all of the 

1325
01:06:18,100 --> 01:06:22,200
socials, Instagram and Beyond 
are at running explained. 

1326
01:06:22,500 --> 01:06:25,500
She also you just started a 
YouTube channel this year where 

1327
01:06:25,500 --> 01:06:28,900
she's putting her podcast, which
is the running explain podcast. 

1328
01:06:28,900 --> 01:06:31,900
It's wonderful. 
You can also watch those on 

1329
01:06:31,900 --> 01:06:36,500
YouTube and then her website. 
Is running, explain dot 

1330
01:06:36,500 --> 01:06:39,900
co-running explained KO so you 
can check her out on all of 

1331
01:06:39,900 --> 01:06:43,900
those things and there's just a 
lot of valuable resources there 

1332
01:06:44,300 --> 01:06:46,800
that can give you answers to 
some of your questions. 

1333
01:06:46,800 --> 01:06:48,600
So Elizabeth, thank you for 
joining us. 

1334
01:06:48,600 --> 01:06:51,500
Is there anything at final that 
you want to share before we sign

1335
01:06:51,500 --> 01:06:53,600
off? 
I think it most important things

1336
01:06:53,600 --> 01:06:56,300
to remember that this is your 
journey and nobody else's right.

1337
01:06:56,300 --> 01:06:58,100
So I know it's really easy to 
look at. 

1338
01:06:58,100 --> 01:07:00,800
Whatever else is doing on Strava
and Instagram and say, well 

1339
01:07:01,000 --> 01:07:03,000
should I do that or why am I not
doing that? 

1340
01:07:03,000 --> 01:07:05,700
And like, run, run your own? 
Own Journey, right? 

1341
01:07:05,700 --> 01:07:09,500
Run your own race run, what you 
want to do, you will find the 

1342
01:07:09,500 --> 01:07:12,200
most Joy. 
If you do, the things that you 

1343
01:07:12,200 --> 01:07:14,300
are doing and not trying to 
compare yourself to anybody 

1344
01:07:14,300 --> 01:07:18,800
else. 
Thank you so much for joining us

1345
01:07:18,900 --> 01:07:21,900
and I'm excited to talk to you 
next time whenever that happens.

1346
01:07:21,900 --> 01:07:22,800
Thanks for having me.