1
00:00:09,640 --> 00:00:12,320
Hey everyone, welcome to the 
Doctors Running podcast where we

2
00:00:12,320 --> 00:00:15,000
a group of doctors of physical 
therapy, talk about the art and 

3
00:00:15,000 --> 00:00:16,600
the science of the things were 
put on our feet. 

4
00:00:16,840 --> 00:00:20,160
Today I am joined by Doctor 
Solas and we are going to talk 

5
00:00:20,160 --> 00:00:23,840
about a really cool concept that
surprisingly in 200 plus 

6
00:00:23,840 --> 00:00:25,160
episodes we haven't talked 
about. 

7
00:00:25,160 --> 00:00:28,080
We're going to talk about the 
art and the science of the long 

8
00:00:28,080 --> 00:00:29,960
run. 
And it's great because Doctor 

9
00:00:30,120 --> 00:00:32,920
actually just did one and he 
does a lot more than I do right 

10
00:00:32,920 --> 00:00:34,200
now. 
So we'll be bouncing back and 

11
00:00:34,200 --> 00:00:37,400
forth. 
And the other big things I got 

12
00:00:37,400 --> 00:00:39,320
to note, if you might notice 
that my setup looks a little 

13
00:00:39,320 --> 00:00:40,640
different. 
I am coming to you currently 

14
00:00:40,640 --> 00:00:45,680
from Sherwood OR in a closet 
because I have no furniture. 

15
00:00:45,680 --> 00:00:49,320
I haven't set anything up yet. 
So I've been rushing around 

16
00:00:49,320 --> 00:00:51,200
trying to figure out where I'm 
going to do this recording. 

17
00:00:51,200 --> 00:00:54,880
So please, yeah, for those of 
you on YouTube, enjoy the view. 

18
00:00:54,880 --> 00:00:56,320
It may stay the same, might 
change. 

19
00:00:56,320 --> 00:00:59,920
I'm sitting on the floor right 
now, but yeah, so David, how are

20
00:00:59,920 --> 00:01:00,560
you doing? 
I'm. 

21
00:01:00,680 --> 00:01:05,800
Doing great, buddy. 
Oh my God, I mean, I just got to

22
00:01:05,800 --> 00:01:08,840
give massive probs to you for 
like being in the middle of a 

23
00:01:08,840 --> 00:01:12,040
freaking move and like still 
coming on and recording with me.

24
00:01:12,040 --> 00:01:13,560
So cheers. 
Cheers to that. 

25
00:01:13,560 --> 00:01:15,240
That's awesome. 
We're going to we're going to 

26
00:01:15,240 --> 00:01:17,080
have a good episode, this is. 
Going to be a classic, I said I 

27
00:01:17,080 --> 00:01:19,760
was fresh off the long run. 
I am fresh off the long run. 

28
00:01:19,760 --> 00:01:22,480
I just ate. 
I'm still drinking my coffee and

29
00:01:22,480 --> 00:01:25,160
so if you see me sip it from 
time to time throughout the 

30
00:01:25,160 --> 00:01:28,160
recording, that is why. 
Dude, I need some work. 

31
00:01:29,640 --> 00:01:31,520
Yeah. 
So let's let's jump, right. 

32
00:01:31,520 --> 00:01:32,680
Yeah. 
So those who don't know, I'm in 

33
00:01:32,680 --> 00:01:35,480
the middle of a move right now. 
So moving up from Southern 

34
00:01:35,480 --> 00:01:38,000
California, starting a job, and 
I guess I can announce it 

35
00:01:38,200 --> 00:01:41,360
officially starting at George 
Fox University in their DPT of 

36
00:01:41,360 --> 00:01:44,520
doctor fiscal theory program, 
which I'm super excited to do. 

37
00:01:44,520 --> 00:01:47,360
Just got all that stuff done, 
have a badge now that works. 

38
00:01:47,360 --> 00:01:49,200
And like beeped into the 
department. 

39
00:01:49,200 --> 00:01:52,360
I was super excited. 
So running all over here, still 

40
00:01:52,360 --> 00:01:55,080
got to finish UPS a couple weeks
down to Southern California for 

41
00:01:55,080 --> 00:01:57,600
the school I teach at or taught 
at previously. 

42
00:01:57,600 --> 00:02:02,520
But yeah, super excited and 
appreciate David doing a 

43
00:02:02,520 --> 00:02:06,240
recording at mid like lunch 
essentially, because normally 

44
00:02:06,240 --> 00:02:07,760
record in the evening, but I'll 
be flying out. 

45
00:02:07,760 --> 00:02:09,800
So we'll just jump right into 
this. 

46
00:02:09,800 --> 00:02:13,800
So let David, topic of the day 
is all about the long run. 

47
00:02:13,800 --> 00:02:16,440
So what I want to ask you, and 
I'll let you leave this off, is 

48
00:02:16,800 --> 00:02:20,160
in a runner's training, in an 
arsenal of different workouts 

49
00:02:20,160 --> 00:02:24,040
and types of runs, what is the 
point of the purpose of a long 

50
00:02:24,040 --> 00:02:26,520
run? 
Yeah, I think there's a lot of 

51
00:02:26,520 --> 00:02:30,200
different things you can 
attribute the purpose to. 

52
00:02:31,360 --> 00:02:37,440
I think one of the large ones is
the building, the capacity to do

53
00:02:37,440 --> 00:02:41,520
more with your body. 
And most of the people that are 

54
00:02:41,920 --> 00:02:45,440
do, I mean everyone, if you run 
competitively in the competitive

55
00:02:45,440 --> 00:02:48,600
sphere, pretty much everyone 
does one, and that's for 

56
00:02:48,600 --> 00:02:51,440
different reasons. 
But if I'm speaking more about 

57
00:02:51,440 --> 00:02:56,000
the just general population, 
usually it's to increase mileage

58
00:02:56,000 --> 00:02:58,760
so that they can run 1/2 
marathon so that they can run a 

59
00:02:58,760 --> 00:03:01,880
marathon. 
It's usually in terms of 

60
00:03:01,880 --> 00:03:05,960
building tolerance for volume 
and what they are wanting to do 

61
00:03:06,480 --> 00:03:10,480
for others, maybe the long run 
itself, they can do the mileage 

62
00:03:10,480 --> 00:03:13,160
any day of the week. 
It's not necessarily that 

63
00:03:13,160 --> 00:03:17,440
they're trying to run farther. 
They might be working more to 

64
00:03:17,440 --> 00:03:21,320
improve aerobic capacity, 
capillary beds, mitochondrial 

65
00:03:21,320 --> 00:03:25,000
density, get some of the aerobic
adaptations so that when you get

66
00:03:25,000 --> 00:03:29,320
into actually working hard, your
body operates a little bit more 

67
00:03:31,000 --> 00:03:33,120
smoother from a physiologic 
standpoint. 

68
00:03:33,120 --> 00:03:35,920
And hopefully you're building up
less lactate, you're clearing 

69
00:03:35,920 --> 00:03:39,040
more of it away, re up, taking 
some of that energy and then 

70
00:03:39,040 --> 00:03:41,600
ultimately turning that towards 
aerobic performance. 

71
00:03:41,600 --> 00:03:45,080
In 1/2 marathon, marathon, you 
can make a case even in a 10K5K,

72
00:03:45,360 --> 00:03:50,040
even 1500, a lot of the lactate 
studies and things like that can

73
00:03:50,040 --> 00:03:52,600
show some improvements with 
anaerobic glycolysis, aerobic 

74
00:03:52,600 --> 00:03:55,720
and anaerobic because of the 
clearance rates on some of that 

75
00:03:55,720 --> 00:03:57,400
stuff. 
But that's I think getting into 

76
00:03:57,400 --> 00:04:00,720
the weeds. 
But I think the larger majority 

77
00:04:00,720 --> 00:04:04,840
of the population, it's usually 
to build tissue tolerance, 

78
00:04:05,040 --> 00:04:08,720
adaptation, and work their way 
towards doing something longer. 

79
00:04:08,720 --> 00:04:12,520
Because chances are your long 
run probably isn't going to be a

80
00:04:12,520 --> 00:04:15,000
marathon before you run the 
actual marathon. 

81
00:04:15,480 --> 00:04:20,040
So I think for the larger sake 
of this conversation, it's 

82
00:04:20,040 --> 00:04:23,120
usually building tissue 
tolerance and physiologic 

83
00:04:23,120 --> 00:04:24,840
adaptations. 
Yeah, I definitely agree. 

84
00:04:24,840 --> 00:04:28,080
So most of our listeners are 
going to be doing, you know, a 

85
00:04:28,080 --> 00:04:30,640
distance unique to them. 
So if you're someone training 

86
00:04:30,640 --> 00:04:33,600
for a marathon, you are not 
mostly going to run a marathon 

87
00:04:33,600 --> 00:04:34,960
distance. 
You generally save that. 

88
00:04:34,960 --> 00:04:38,640
There's a very small population 
that does that because the risk 

89
00:04:38,640 --> 00:04:42,280
benefit over the ratio kind of 
is really offset as you keep 

90
00:04:42,280 --> 00:04:43,960
doing more and more and more of 
those distances. 

91
00:04:44,400 --> 00:04:48,320
But it and it will, the distance
will vary depending on what 

92
00:04:48,320 --> 00:04:49,800
distance you're racing. 
So as you said, if you're 

93
00:04:49,800 --> 00:04:52,840
running a 1500, that long run 
might look very different than 

94
00:04:52,840 --> 00:04:54,240
somebody doing a marathon long 
run. 

95
00:04:54,240 --> 00:04:57,360
But the general idea is either 
getting the physiologic benefit 

96
00:04:57,640 --> 00:05:00,600
of doing that longer endurance 
training for any of the reasons 

97
00:05:00,600 --> 00:05:03,320
that you mentioned, including 
some musculoskeletal ones of 

98
00:05:03,320 --> 00:05:05,560
building tissue tolerance, 
getting used to time in your 

99
00:05:05,560 --> 00:05:07,160
feet. 
But then there's the longer 

100
00:05:07,160 --> 00:05:10,040
distance half marathon marathon 
group that they're doing it at 

101
00:05:10,040 --> 00:05:12,760
to be specific, trained 
specifically for their race 

102
00:05:12,760 --> 00:05:15,080
distance. 
One of the most important quote 

103
00:05:15,080 --> 00:05:17,640
UN quote workouts or runs you 
can do is the long run, because 

104
00:05:17,640 --> 00:05:19,840
that prepares you thanks to the 
role of specificity. 

105
00:05:19,840 --> 00:05:23,440
The rule of specificity is doing
specifically what you plan to 

106
00:05:23,440 --> 00:05:26,600
do. 
So lots of runners, even mid 

107
00:05:26,600 --> 00:05:28,760
distance runners to their long 
runs, it's going to look 

108
00:05:28,760 --> 00:05:31,480
different, but the concept 
behind is still the same, either

109
00:05:31,760 --> 00:05:35,280
building those very, very good 
physiologic capacities or 

110
00:05:35,280 --> 00:05:38,400
getting specific to it. 
So what are I mentioned this 

111
00:05:38,400 --> 00:05:41,360
phrase, but what kind of the, 
what are the risks and one of 

112
00:05:41,360 --> 00:05:43,800
the benefits to doing long runs 
because it's not just some 

113
00:05:43,800 --> 00:05:46,320
perfect thing like, oh, you 
know, this is one, there's all 

114
00:05:46,320 --> 00:05:47,520
these wonderful things. 
So what are the? 

115
00:05:47,520 --> 00:05:50,760
What are the variations between 
those two things? 

116
00:05:50,960 --> 00:05:54,320
Totally, Yeah. 
So I think we'll start off with 

117
00:05:54,320 --> 00:05:56,120
some of the risks. 
I think they're one of the 

118
00:05:56,120 --> 00:06:00,360
things that a lot of people kind
of know of immediately going 

119
00:06:00,360 --> 00:06:01,680
into this. 
And I think it's one of the 

120
00:06:01,680 --> 00:06:05,880
reasons why a lot of people have
hesitancy about going far and 

121
00:06:06,320 --> 00:06:08,960
doing it because it is a little 
bit scary even for people that 

122
00:06:08,960 --> 00:06:11,720
have been doing it forever. 
I mean, I mean, you could take 

123
00:06:11,720 --> 00:06:13,160
pretty much any runner off the 
street. 

124
00:06:13,160 --> 00:06:15,080
Someone's had an injury at some 
point in their life. 

125
00:06:15,480 --> 00:06:19,440
And like, if you have been 
coming off an injury or you are 

126
00:06:19,440 --> 00:06:23,640
prone to them, like mileage can 
be a very sticky subject for a 

127
00:06:23,640 --> 00:06:26,960
lot of people. 
And so like there's this old 

128
00:06:26,960 --> 00:06:30,280
saying, like just because you 
can doesn't mean you should, you

129
00:06:30,280 --> 00:06:33,800
know, like with certain miles, 
with building mileage and all 

130
00:06:33,800 --> 00:06:35,200
that. 
And we'll go into that later. 

131
00:06:35,200 --> 00:06:39,080
But some of the risk is injury. 
You know, it is a higher load on

132
00:06:39,080 --> 00:06:42,880
your body in the acute phase. 
And if it's a load that you're 

133
00:06:42,880 --> 00:06:44,680
not used to doing, I mean, 
that's it. 

134
00:06:44,800 --> 00:06:47,560
It can be a big load. 
I mean, like even for Someone 

135
00:06:47,560 --> 00:06:50,760
Like You and me, like we run, I 
mean, right now I'm not running 

136
00:06:50,760 --> 00:06:52,800
70 mile weeks. 
I'm actually coming off an 

137
00:06:52,800 --> 00:06:55,640
injury, you know, so I'm 
probably I just hit my first 

138
00:06:55,640 --> 00:06:58,440
sixty mile week for the first 
time in probably two months, 

139
00:06:59,200 --> 00:07:01,080
literally two. 
Yeah, it's been two months since

140
00:07:01,080 --> 00:07:02,480
the last time I've hit a 60 mile
a week. 

141
00:07:02,480 --> 00:07:07,760
So and for me, I'm usually 
somewhere between 70 if I'm 

142
00:07:07,760 --> 00:07:12,560
getting ready for a marathon, 
80, but I'm probably more in the

143
00:07:12,560 --> 00:07:15,680
70 camp. 
And so I'm not even there right 

144
00:07:15,680 --> 00:07:18,920
now, you know. 
And so when you look at the long

145
00:07:18,920 --> 00:07:22,800
run across someone that is 
relatively experienced in 

146
00:07:22,800 --> 00:07:26,600
putting that because not hardly 
anyone runs 60 plus miles a week

147
00:07:26,600 --> 00:07:30,280
unless they're in that kind of 
more competitive sphere, but 

148
00:07:30,280 --> 00:07:32,880
most people are probably running
somewhere between 30 and 40. 

149
00:07:33,240 --> 00:07:35,080
You know, if they're getting 
ready for marathon, they're 

150
00:07:35,080 --> 00:07:37,760
probably not running seven days 
a week and they probably have to

151
00:07:37,760 --> 00:07:39,840
be a little bit more selective 
with their mileage. 

152
00:07:40,680 --> 00:07:42,640
And if you're being more 
selective with your mileage, 

153
00:07:42,640 --> 00:07:46,640
let's say you run, I don't know 
if you did a 35 mile week across

154
00:07:46,640 --> 00:07:49,720
four days of running, that would
be give or take a little over 8 

155
00:07:49,720 --> 00:07:51,760
miles a day. 
So they're probably doing, I 

156
00:07:52,000 --> 00:07:55,920
don't know, So like somewhere 
between 6:00 and 9:00 maybe, you

157
00:07:55,920 --> 00:08:00,480
know, on the regular day with 
the long run of probably 11:50. 

158
00:08:01,120 --> 00:08:04,400
But even if you look at that, 
that's still, I don't know the 

159
00:08:04,400 --> 00:08:06,360
math doesn't really math there. 
That's probably looking. 

160
00:08:06,360 --> 00:08:08,320
No, you're doing fine. 
I'll explain in just a second 

161
00:08:08,320 --> 00:08:10,120
when I made that face. 
But yeah, is that whether or not

162
00:08:10,120 --> 00:08:12,560
it's the long run? 
No, I'll talk. 

163
00:08:12,640 --> 00:08:14,800
I'll mention it. 
I think you're definitely going 

164
00:08:14,800 --> 00:08:16,640
the conservative route. 
I don't think a lot of people. 

165
00:08:16,920 --> 00:08:19,360
They might actually go 15 years 
more, yeah. 

166
00:08:19,480 --> 00:08:22,280
No. 
Yeah, that's a whole nother 

167
00:08:22,280 --> 00:08:26,040
topic. 
But where I'm going with this is

168
00:08:26,040 --> 00:08:30,000
if you look at the math and the 
percent of volume that is more 

169
00:08:30,000 --> 00:08:34,200
per run in just that one long 
run, you're looking at almost a 

170
00:08:34,200 --> 00:08:36,720
30 to 40% swing on your daily 
runs. 

171
00:08:36,720 --> 00:08:39,720
Like this is a large increase in
volume. 

172
00:08:40,159 --> 00:08:43,360
And even for someone like 
myself, if I just came off a 60 

173
00:08:43,360 --> 00:08:46,720
mile a week, my run that I just 
ran was just shy of 15. 

174
00:08:46,720 --> 00:08:51,160
So you can do the math on that, 
but that's like that's about 20%

175
00:08:51,160 --> 00:08:53,920
of a weekly volume in one run. 
And I would say, So what I was 

176
00:08:53,920 --> 00:08:55,760
going to add is I think you're 
on the right track, but I think 

177
00:08:55,760 --> 00:08:57,680
a lot of people, what they do, 
and I'm not saying this is 

178
00:08:57,680 --> 00:09:00,600
wrong, I'm just saying there's 
an inherent risk to this is a 

179
00:09:00,600 --> 00:09:04,120
lot of people, they're the long 
run makes up like 50 plus 

180
00:09:04,120 --> 00:09:06,480
percent. 
Like let's say 30 to 40 miles a 

181
00:09:06,480 --> 00:09:09,960
week is a is a fairly and people
have variations less and more, 

182
00:09:10,200 --> 00:09:12,600
but it is very common for a lot 
of runners to be running about 

183
00:09:12,600 --> 00:09:16,000
30-40 miles a week. 
And that may be some people run 

184
00:09:16,000 --> 00:09:17,920
every day and they might run 
four or five miles. 

185
00:09:17,920 --> 00:09:20,520
Some people right run like three
to four times the week and 

186
00:09:20,520 --> 00:09:24,680
they're doing maybe six like you
said, 6 to 9 most and then they 

187
00:09:24,680 --> 00:09:28,880
got that long run that you know,
all of a sudden to get 

188
00:09:28,880 --> 00:09:31,840
themselves at 3540 might be 15, 
might be 20. 

189
00:09:32,120 --> 00:09:36,360
And then you're looking at it 
about 50% of your mileage coming

190
00:09:36,360 --> 00:09:39,000
from one day. 
Lot of us are doing higher 

191
00:09:39,000 --> 00:09:40,880
mileage. 
We don't typically do that. 

192
00:09:40,880 --> 00:09:44,600
Even if you know, doing I'm 
doing about 60 to 70 right now 

193
00:09:45,160 --> 00:09:47,040
and not really training you 
thinking that's only with about 

194
00:09:47,040 --> 00:09:50,320
a 10 mile long run. 
So my long run distance, again, 

195
00:09:50,480 --> 00:09:51,840
I don't have as much time right 
now. 

196
00:09:51,840 --> 00:09:55,280
Isabella can't go as that long, 
but that's not a massive 

197
00:09:55,280 --> 00:09:56,760
portion. 
So when I walk away from that, 

198
00:09:56,760 --> 00:09:58,200
I'm like, that's not that big of
a deal. 

199
00:09:58,200 --> 00:10:00,800
Like I can do a couple 10 mile 
runs during the week and it 

200
00:10:00,800 --> 00:10:04,400
really does affect me versus 
doing 15, doing 20. 

201
00:10:04,800 --> 00:10:09,880
Even when I get up there, it's 
still like less than 30% of my 

202
00:10:09,880 --> 00:10:11,840
daily mileage. 
That's a big or my weekly 

203
00:10:11,840 --> 00:10:14,120
mileage. 
That's a big chunk, but it's not

204
00:10:14,120 --> 00:10:16,040
as big as 50%. 
And so when people need to 

205
00:10:16,040 --> 00:10:19,120
realize you do workouts to 
create a stimulus or your easy 

206
00:10:19,120 --> 00:10:24,520
runs, and if it's depending on 
the intensity and the relative 

207
00:10:24,520 --> 00:10:27,400
intensity for you, it can be the
really big stimulus that you 

208
00:10:27,400 --> 00:10:31,800
really have to recover from. 
And big stimulus can mean big 

209
00:10:31,800 --> 00:10:33,760
gains. 
If you can recover from it, it 

210
00:10:33,760 --> 00:10:36,360
can also mean big risk if it's 
too much for you. 

211
00:10:36,800 --> 00:10:39,800
And that's a big thing as I see 
a lot of people who their weekly

212
00:10:39,800 --> 00:10:42,360
mileage like their long run is 
50%. 

213
00:10:42,360 --> 00:10:44,040
And if you have a lot of 
experience, you can handle that,

214
00:10:44,040 --> 00:10:46,360
you're fine. 
But from how body tends to 

215
00:10:46,360 --> 00:10:49,200
recover you, your body kind of 
gets used to what you're doing 

216
00:10:49,200 --> 00:10:51,120
throughout the week. 
If you suddenly bump things up, 

217
00:10:51,680 --> 00:10:54,200
there's inherent risk. 
If you're used to that, you got 

218
00:10:54,200 --> 00:10:56,600
the capacity awesome. 
But I'm encourage people, one of

219
00:10:56,600 --> 00:11:01,520
the risk is if your long run is 
too long or it's too different 

220
00:11:01,520 --> 00:11:04,080
than what you do throughout the 
rest of the week, there can just

221
00:11:04,080 --> 00:11:05,760
be the whole thing of like you 
need to recover. 

222
00:11:05,760 --> 00:11:08,680
So if you, you know, do a 20 
mile long run and you're only 

223
00:11:08,680 --> 00:11:10,880
running 40 miles a week, you 
need to make sure that you 

224
00:11:10,880 --> 00:11:14,320
appropriately recover. 
If you are awesome, get after 

225
00:11:14,320 --> 00:11:16,720
that work out. 
If you do a long run Sunday, get

226
00:11:16,720 --> 00:11:18,640
after that work around on 
Tuesday or Wednesday or 

227
00:11:18,640 --> 00:11:20,760
whatever. 
But if you're not, you need to 

228
00:11:20,760 --> 00:11:23,640
think about like, again, the 
goal is to get to the start 

229
00:11:23,640 --> 00:11:26,200
line, not be injured. 
So you can't get there. 

230
00:11:26,200 --> 00:11:29,920
And that's just my my soapbox 
about this. 

231
00:11:29,920 --> 00:11:33,960
So I think the big risks are 
injury and like just being, it's

232
00:11:33,960 --> 00:11:36,120
just have doing too much 
honestly. 

233
00:11:36,400 --> 00:11:40,240
I will say, I think the goal 
just to add a little caveat of 

234
00:11:40,240 --> 00:11:41,800
that on that. 
Not so scary. 

235
00:11:41,800 --> 00:11:44,080
But the goal is to be on the 
start line and do well. 

236
00:11:44,960 --> 00:11:46,240
That's fair. 
Yeah, that's true. 

237
00:11:46,440 --> 00:11:47,920
Start line to do well start. 
Line. 

238
00:11:48,960 --> 00:11:49,720
That's fair. 
Yeah. 

239
00:11:49,720 --> 00:11:52,520
To actually fit, let me put, let
me let me clarify. 

240
00:11:52,760 --> 00:11:54,000
The goal is to get on the start 
line. 

241
00:11:54,000 --> 00:11:56,960
And sorry I keep hitting this to
get on the start line and 

242
00:11:56,960 --> 00:12:00,960
actually finish the race, not to
get on the start right and not 

243
00:12:00,960 --> 00:12:02,760
start line and not be able to 
finish. 

244
00:12:03,840 --> 00:12:06,920
Or you just dug yourself in such
a hole that you're there, but 

245
00:12:06,920 --> 00:12:09,280
you don't even use any of the 
benefits you got. 

246
00:12:09,280 --> 00:12:13,440
And I think one of the other 
risks is, is overtraining. 

247
00:12:13,440 --> 00:12:15,320
Like I think you kind of alluded
to that. 

248
00:12:15,680 --> 00:12:19,400
And it's easy to getting like 
caught up in that. 

249
00:12:19,400 --> 00:12:25,320
And I was listening to another 
podcast actually, where this 

250
00:12:25,320 --> 00:12:29,640
exercise physiologist, PhD 
researcher guy, I don't know, 

251
00:12:29,800 --> 00:12:33,520
forgetting his name off the top 
of my head, I think it's, I want

252
00:12:33,520 --> 00:12:35,920
to say it's Sammy and the the 
physiologist that works with 

253
00:12:35,920 --> 00:12:41,160
Pugachev, but was talking about 
relative physiologic load and 

254
00:12:41,160 --> 00:12:46,280
relative workload as different 
entities and looking at life 

255
00:12:46,280 --> 00:12:50,600
load essentially across of a 
week span and not just what you 

256
00:12:50,600 --> 00:12:53,920
see physiologically in the work 
in terms of, I mean, they're 

257
00:12:53,920 --> 00:12:57,640
world cycling, like strictly 
like cycling. 

258
00:12:57,640 --> 00:13:00,640
So your mileage, your watts, 
whatever your heart rate, all 

259
00:13:00,640 --> 00:13:02,960
the, you know, objective data 
that you can get. 

260
00:13:02,960 --> 00:13:06,880
But like not looking like that's
separate from your sleep, your 

261
00:13:06,880 --> 00:13:10,320
nutrition, how much stress you 
had at work throughout the day, 

262
00:13:10,320 --> 00:13:13,120
like, like being able to monitor
all of that too. 

263
00:13:13,120 --> 00:13:16,560
And like, I think one of the 
risks of having long runs is 

264
00:13:16,560 --> 00:13:20,600
that it drastically does 
increase that load because 

265
00:13:20,720 --> 00:13:22,960
depending on what your long run 
looks like, I mean, if you're on

266
00:13:22,960 --> 00:13:25,560
the roads, you can kind of shut 
up and go to sleep a little bit 

267
00:13:25,560 --> 00:13:28,600
because chances of falling and 
stuff is probably a little bit 

268
00:13:28,600 --> 00:13:30,280
lower. 
But if you're doing it in trails

269
00:13:30,320 --> 00:13:32,800
and stuff like your brain is 
working overtime. 

270
00:13:33,320 --> 00:13:34,880
Hard. 
For a long. 

271
00:13:34,920 --> 00:13:39,160
Hour all power to the trail 
runners that do those like 45678

272
00:13:39,160 --> 00:13:41,960
hour long runs on trail. 
And I'm like, Oh my goodness, 

273
00:13:42,440 --> 00:13:45,280
your brain's got to be on. 
I would eat the dirt fairly 

274
00:13:45,280 --> 00:13:48,680
quickly, but. 
Yeah, So like, miles aren't 

275
00:13:48,680 --> 00:13:51,400
apples to apples when it comes 
to long runs either. 

276
00:13:51,480 --> 00:13:53,920
And like, sometimes you can see 
people. 

277
00:13:53,920 --> 00:13:57,280
You could take line up five 
people and have them go run 15 

278
00:13:57,280 --> 00:14:01,480
miles and one might come back 
feeling great and had a runner's

279
00:14:01,480 --> 00:14:03,120
high, whatever, and they're 
feeling amazing. 

280
00:14:03,520 --> 00:14:07,760
Another one can be just so just 
mentally gassed from the week 

281
00:14:07,760 --> 00:14:11,080
and like give some of those 
burnout kind of sensations and 

282
00:14:11,080 --> 00:14:14,040
feelings and whatever. 
Someone could just be just 

283
00:14:14,040 --> 00:14:16,480
literally just tired and fine, 
you know? 

284
00:14:16,480 --> 00:14:19,200
And like, you could just have so
many different responses to the 

285
00:14:19,200 --> 00:14:23,200
same stimulus across relatively 
similar trained individuals. 

286
00:14:23,760 --> 00:14:26,520
So instead of so instead of 
scaring people, let's actually 

287
00:14:26,520 --> 00:14:30,320
talk about those responses and 
the positive things that I 

288
00:14:30,320 --> 00:14:32,480
realize like, oh, we're starting
with the negative 1st and scary 

289
00:14:32,480 --> 00:14:33,640
people. 
No one's going to do the long 

290
00:14:33,760 --> 00:14:34,560
run. 
But let's talk about the 

291
00:14:34,560 --> 00:14:37,040
benefits. 
I had coaches in the past that 

292
00:14:37,040 --> 00:14:40,400
say long runs, if done well, are
the thing that put the tiger in 

293
00:14:40,400 --> 00:14:43,160
the cat. 
And I've noticed that like when 

294
00:14:43,160 --> 00:14:47,680
I start to do real long runs 
during races, and I also do a 

295
00:14:47,680 --> 00:14:51,200
lot of strides and speed work as
well, but during races, enduring

296
00:14:51,400 --> 00:14:54,840
a lot of workouts, I feel like I
still have stuff in the tank 

297
00:14:54,920 --> 00:14:57,320
when I finish. 
It's like, OK, I've got this 

298
00:14:57,320 --> 00:15:00,160
extra gear and, and long runs 
again, that's the physiological 

299
00:15:00,160 --> 00:15:02,880
you mentioned. 
It really helps build that those

300
00:15:02,880 --> 00:15:04,920
deeper levels. 
It really helps get you that 

301
00:15:04,920 --> 00:15:08,440
mileage, get you the aerobic, 
the physiologic benefits that 

302
00:15:08,440 --> 00:15:09,840
really put a lot of power 
running. 

303
00:15:10,040 --> 00:15:11,760
Most running is inherently 
endurance. 

304
00:15:11,760 --> 00:15:14,480
So you're working on the one 
thing that really helps you is 

305
00:15:14,480 --> 00:15:17,560
really going to give you a lot 
of that base and foundation for 

306
00:15:17,560 --> 00:15:19,840
future work. 
It's one of the biggest benefits

307
00:15:20,080 --> 00:15:22,160
and something that most runners 
should be doing. 

308
00:15:22,680 --> 00:15:24,360
What are the benefits are there?
Yeah. 

309
00:15:24,600 --> 00:15:26,640
I mean, I think you hit it 
pretty well. 

310
00:15:27,000 --> 00:15:29,840
I think the other one, well, we 
could just talk physiologic 

311
00:15:29,840 --> 00:15:32,560
first and we just start there. 
I think that one's pretty 

312
00:15:32,560 --> 00:15:35,760
obvious. 
If you go and you run a lot 

313
00:15:35,760 --> 00:15:38,600
more, your body gets better at 
this thing called running. 

314
00:15:39,400 --> 00:15:42,160
You know, if you get more 
efficient, you can clear 

315
00:15:42,160 --> 00:15:46,080
metabolites easier. 
You're from an aerobic cellular 

316
00:15:46,080 --> 00:15:49,360
level, you get more efficient at
turning over some of those 

317
00:15:49,360 --> 00:15:52,720
byproducts and re up, taking 
some of those byproducts and 

318
00:15:52,720 --> 00:15:55,000
using it again to create more 
energy. 

319
00:15:55,520 --> 00:15:59,560
And that in itself is a skill on
the inside of the cellular, you 

320
00:15:59,560 --> 00:16:03,440
know biom there. 
So that is something that you 

321
00:16:03,440 --> 00:16:06,880
can't, that's an adaptation. 
That is something that you train

322
00:16:06,880 --> 00:16:11,840
and you do, and it takes time 
and you do it by spending a lot 

323
00:16:11,840 --> 00:16:15,320
of hours doing aerobic work. 
And that comes from long runs. 

324
00:16:15,840 --> 00:16:17,880
You know, it can come from other
sources too. 

325
00:16:18,000 --> 00:16:23,040
You know, it's not to say that 
that's exclusive, but building 

326
00:16:23,040 --> 00:16:27,080
that can create better aerobic 
mechanisms, which indirectly can

327
00:16:27,080 --> 00:16:30,880
save off anaerobic mechanisms. 
And that's huge when you're 

328
00:16:30,880 --> 00:16:35,960
talking marathon, half marathon,
10K5K, and even even 1500. 

329
00:16:38,080 --> 00:16:39,920
I think one of the other ones is
resilience. 

330
00:16:40,160 --> 00:16:41,440
You're out there for a long 
time. 

331
00:16:41,440 --> 00:16:42,720
You're putting in a lot of hard 
work. 

332
00:16:42,720 --> 00:16:45,680
If you can work hard for two 
hours, you can work hard for 15 

333
00:16:45,680 --> 00:16:47,840
minutes. 
You know when it's the race 

334
00:16:47,840 --> 00:16:49,800
time. 
And I think that's part of also 

335
00:16:49,800 --> 00:16:52,880
the psychological benefits that 
you can get when you go and you 

336
00:16:52,880 --> 00:16:56,560
take it into the race and also 
like in the marathon, right? 

337
00:16:56,560 --> 00:16:59,760
Like, oh, I've been here. 
I've felt this, you know, 

338
00:16:59,760 --> 00:17:02,120
because you can also have 
workouts in long runs. 

339
00:17:02,240 --> 00:17:05,040
A lot of people do it and 
they'll have these long tempo 

340
00:17:05,040 --> 00:17:06,280
runs. 
And you're like, OK, I've been 

341
00:17:06,280 --> 00:17:08,040
here before. 
Your body knows what to do. 

342
00:17:08,400 --> 00:17:11,160
You don't freak out. 
Or maybe you freak out a little 

343
00:17:11,160 --> 00:17:12,680
bit because you're tired and 
it's the race that you've been 

344
00:17:12,680 --> 00:17:14,359
training for. 
But at the same time, you can 

345
00:17:14,359 --> 00:17:17,079
kind of fall back on that 
training and you're like, no, 

346
00:17:17,079 --> 00:17:19,839
no, I, I can do this. 
I've been here before and we, we

347
00:17:19,839 --> 00:17:22,640
can get through this. 
And if you haven't had that 

348
00:17:22,640 --> 00:17:26,200
stimulus in your body at some 
point before that your body will

349
00:17:26,200 --> 00:17:29,640
freak out like it's going to 
send all of the signals telling 

350
00:17:29,640 --> 00:17:31,800
you to stop. 
And so some of it is also 

351
00:17:31,800 --> 00:17:34,560
training that nervous system as 
well on the unconscious side of 

352
00:17:34,560 --> 00:17:38,720
the brain, like a lot of the 
mechanisms that go into firing 

353
00:17:38,720 --> 00:17:41,360
your muscles, all those 
adaptations that we're talking 

354
00:17:41,360 --> 00:17:44,920
about, like your nerves are also
working as well this entire 

355
00:17:44,920 --> 00:17:46,720
time. 
And they develop a sense of 

356
00:17:46,720 --> 00:17:52,800
coordination, a sense of 
activation, endurance, like, and

357
00:17:52,800 --> 00:17:56,840
if they spaz out, you spaz out. 
And so it's same thing goes for 

358
00:17:56,840 --> 00:17:59,920
the muscle and the motor units. 
And like there's this constant 

359
00:17:59,920 --> 00:18:03,320
feedback loop between your brain
telling your muscles what to do 

360
00:18:03,440 --> 00:18:06,640
and them giving information back
to your brain and your brain 

361
00:18:06,680 --> 00:18:09,440
processing that to make more 
decisions for the rest of your 

362
00:18:09,440 --> 00:18:12,080
body. 
And so the better that everyone 

363
00:18:12,080 --> 00:18:16,320
can be in communication and 
build some of those connections 

364
00:18:16,320 --> 00:18:18,840
that will make your life a lot 
smoother and a lot easier. 

365
00:18:19,440 --> 00:18:24,120
And so that is another massive 
thing that can come from long 

366
00:18:24,120 --> 00:18:27,480
runs, you know, and I, I think 
the other thing, if long runs 

367
00:18:27,480 --> 00:18:31,280
are done well, whether it's 
workouts or easy long runs, it 

368
00:18:31,280 --> 00:18:33,160
makes those easy days even 
easier. 

369
00:18:33,920 --> 00:18:35,320
And that was another one of 
those things. 

370
00:18:35,360 --> 00:18:37,800
I was listening as one of the 
East African athletes and I feel

371
00:18:37,800 --> 00:18:40,520
so bad. 
I can't remember who it was, but

372
00:18:40,520 --> 00:18:44,760
they were talking about it. 
And like one of their favorite 

373
00:18:44,760 --> 00:18:47,160
things about those hard long 
runs that they do, you know, 

374
00:18:47,160 --> 00:18:49,320
when they start real easy and 
then they go and they run 

375
00:18:49,320 --> 00:18:51,560
probably 30K at like some absurd
pace. 

376
00:18:51,560 --> 00:18:54,280
I can't comprehend. 
Then they get to go out and just

377
00:18:54,280 --> 00:18:56,440
go run like 9 minute pace or 
something the next day. 

378
00:18:56,440 --> 00:19:00,320
Like like they appreciate those 
easy days so much more. 

379
00:19:00,720 --> 00:19:02,840
Like they just like, oh, I can 
just go out. 

380
00:19:02,840 --> 00:19:06,720
Like everything just feels so 
easy After you've done these big

381
00:19:06,760 --> 00:19:09,400
amounts of volume and work and 
as long as you're recovering 

382
00:19:09,400 --> 00:19:13,200
from it, you can get this big 
stimulus that can create, you 

383
00:19:13,200 --> 00:19:16,640
know, adaptation and physiologic
change and then keep building 

384
00:19:16,640 --> 00:19:18,640
from it. 
And when you talk to a lot of 

385
00:19:18,640 --> 00:19:22,640
the top athletes in whatever the
relative sphere is, especially 

386
00:19:22,640 --> 00:19:25,320
endurance sports, a lot of what 
they attribute success to is not

387
00:19:25,320 --> 00:19:27,960
getting injured. 
They can just stack together 

388
00:19:27,960 --> 00:19:31,400
season after season after season
of just building and building 

389
00:19:31,400 --> 00:19:34,440
and building. 
And that can come from, you 

390
00:19:34,440 --> 00:19:37,240
know, maybe the long run 
distances stay similar, but then

391
00:19:37,240 --> 00:19:38,960
the stuff that's inside of it 
can change. 

392
00:19:39,440 --> 00:19:42,080
And if you can build that 
resilience, build that tissue 

393
00:19:42,080 --> 00:19:44,800
tolerance, you can start playing
with variables a lot more. 

394
00:19:45,120 --> 00:19:48,480
But you can't really play with 
variables if the one variable is

395
00:19:48,480 --> 00:19:51,560
the volume increase, because 
that's already such a drastic 

396
00:19:51,600 --> 00:19:54,000
variable that you just got to 
make sure you can handle that 

397
00:19:54,000 --> 00:19:56,640
first. 
So Speaking of handling it, so 

398
00:19:56,640 --> 00:20:01,600
two questions for us and for you
especially is how do you define 

399
00:20:01,600 --> 00:20:03,640
a long run? 
How long is a long run? 

400
00:20:03,640 --> 00:20:05,880
And then how do you start 
picking up your mileage to 

401
00:20:05,880 --> 00:20:08,320
create one if you don't 
currently have one and you 

402
00:20:08,320 --> 00:20:11,040
decide it's worth? 
Adding, yeah, there's obviously 

403
00:20:11,320 --> 00:20:13,760
that's a great question there. 
There's a huge subjective 

404
00:20:13,760 --> 00:20:16,560
component to that, right? 
What's long for me might not be,

405
00:20:16,880 --> 00:20:21,640
you know, a different definition
for long than my neighbor, you 

406
00:20:21,640 --> 00:20:25,960
know, but a lot of people they 
use kind of like that 20% of 

407
00:20:25,960 --> 00:20:29,640
your weekly ish mileage as one 
way that some people measure it.

408
00:20:30,160 --> 00:20:36,640
I kind of look at it as whatever
you're comfortable doing, maybe 

409
00:20:36,640 --> 00:20:40,440
like somewhere between 30 to 50%
more. 

410
00:20:41,000 --> 00:20:47,080
And so if let's say that's if 
that's like, let's say you're 

411
00:20:47,080 --> 00:20:52,560
comfortable running 6 miles, 50%
of that's nine, right? 

412
00:20:52,760 --> 00:20:55,760
Or no, wait, shoot my mouse off.
That's not. 

413
00:20:55,760 --> 00:20:57,080
Yeah, no, that's not. 
Weight is it? 

414
00:20:57,160 --> 00:21:00,240
No, no, it's not weight. 
Yeah, yeah, yeah. 639, Yes, yes.

415
00:21:00,320 --> 00:21:01,640
Oh my. 
Gosh, doctor's running that 

416
00:21:01,640 --> 00:21:02,480
talks to man. 
I'm also. 

417
00:21:02,520 --> 00:21:05,200
Fresh off long run brain guys, 
so give me some. 

418
00:21:06,600 --> 00:21:08,880
Yeah, I can't math. 
That's an interesting, that's an

419
00:21:08,880 --> 00:21:10,480
interesting way of putting it. 
I've never thought about doing 

420
00:21:10,480 --> 00:21:11,720
that too. 
Like, so like whatever I'm 

421
00:21:11,720 --> 00:21:14,200
caught, whatever my standard. 
Run 30% adding the. 

422
00:21:14,520 --> 00:21:19,520
At 30 to 50%. 
And if it's ten, that's 15 to 15

423
00:21:19,520 --> 00:21:25,200
at the top. 
And I don't, dude, I can't math 

424
00:21:25,200 --> 00:21:26,720
right now, but you know what I 
mean? 

425
00:21:27,640 --> 00:21:30,720
So let's say if you put 50% on 
top of whatever you are truly 

426
00:21:30,720 --> 00:21:33,760
comfortable running, like truly 
comfortable. 

427
00:21:33,760 --> 00:21:36,560
I mean, you can go and run that 
any day of the week, come back 

428
00:21:36,560 --> 00:21:39,320
and you feel good, you can go to
work, you can have your day, you

429
00:21:39,320 --> 00:21:43,840
know what I mean? 
And I feel like that's true for 

430
00:21:43,840 --> 00:21:46,120
most people. 
Obviously, once you get a little

431
00:21:46,120 --> 00:21:48,440
bit more trained, you can kind 
of throw that out the window. 

432
00:21:48,440 --> 00:21:50,840
But that's kind of one way I 
look at it. 

433
00:21:51,320 --> 00:21:54,240
And that's one way that you can 
kind of work on building things.

434
00:21:54,280 --> 00:21:58,200
And so like, if you can really 
only run 4 miles pretty 

435
00:21:58,200 --> 00:22:02,280
comfortably, like your long run 
can be 6 and that's fine, you 

436
00:22:02,280 --> 00:22:04,160
know, like that's, that is a 
long run for you. 

437
00:22:04,640 --> 00:22:06,280
That's very true. 
That's a good way of pointing. 

438
00:22:06,280 --> 00:22:08,320
That who am I to say that's not 
a long run. 

439
00:22:08,600 --> 00:22:12,240
You know, like everyone's 
different and have their own 

440
00:22:12,240 --> 00:22:15,920
adaptations and maybe they don't
have endurance running as their 

441
00:22:15,920 --> 00:22:18,800
main sport. 
Maybe they are in the gym three 

442
00:22:18,800 --> 00:22:21,880
times a week and they run twice 
a week and they're really only 

443
00:22:21,880 --> 00:22:24,960
doing it for some level of 
adaptation or whatever. 

444
00:22:24,960 --> 00:22:26,160
They want to just keep their 
heart healthy. 

445
00:22:27,120 --> 00:22:30,200
You know, I would say the the 
other things that I might add, 

446
00:22:30,240 --> 00:22:31,720
and some of these might be 
wrong. 

447
00:22:31,720 --> 00:22:34,240
So I'm really curious to hear 
both your opinion and for those 

448
00:22:34,240 --> 00:22:37,040
of you in the end, like leaving 
comments, let us know because 

449
00:22:37,040 --> 00:22:40,280
it's something I just kind of 
thought was it when I was going 

450
00:22:40,280 --> 00:22:42,320
through high school and college,
kind of the general rules, you 

451
00:22:42,320 --> 00:22:46,120
wanted to hit at least that 80 
to 90 minute mark of if you were

452
00:22:46,120 --> 00:22:48,680
working for that long. 
Supposedly there was something 

453
00:22:48,680 --> 00:22:50,760
like physiologic that changed. 
Your body got a little bit 

454
00:22:50,760 --> 00:22:53,920
better using some different kind
of materials and you start to 

455
00:22:53,920 --> 00:22:55,640
fatigue out some of your larger 
muscles. 

456
00:22:55,640 --> 00:22:58,720
So some of the smaller intrinsic
ones maybe get a little bit more

457
00:22:58,720 --> 00:23:00,080
time there. 
I don't necessarily know if it's

458
00:23:00,080 --> 00:23:01,600
true or not. 
I'm just realizing this as I 

459
00:23:01,600 --> 00:23:03,920
think about this going. 
I never actually looked this up 

460
00:23:03,920 --> 00:23:06,960
to see if there's any actual 
evidence behind this. 

461
00:23:06,960 --> 00:23:08,280
But yeah, that was kind of a 
general rule. 

462
00:23:08,280 --> 00:23:11,040
And it also takes the mileage 
out of going all right, minimum 

463
00:23:11,400 --> 00:23:14,480
80 to 90 minutes for a lot of 
for a lot of things. 

464
00:23:14,480 --> 00:23:16,760
And then that, but that's also 
going to vary. 

465
00:23:16,760 --> 00:23:19,480
If you're doing half marathon, 
marathon training or ultra 

466
00:23:19,480 --> 00:23:22,880
training, your long run is going
to actually be more focused on 

467
00:23:22,880 --> 00:23:26,680
building overtime, getting 
closer to whatever your goal. 

468
00:23:26,680 --> 00:23:30,280
Racist assists, you can go by 
time, you can go by mileage. 

469
00:23:30,280 --> 00:23:33,520
You just have to go whatever is 
comfortable and works for your 

470
00:23:33,520 --> 00:23:34,920
body. 
And just I think that I like 

471
00:23:34,920 --> 00:23:38,680
that 50%, that 30 to 50% real 
tool, but I just don't know if 

472
00:23:38,680 --> 00:23:40,680
there's any. 
This is the fun part about a lot

473
00:23:40,680 --> 00:23:42,360
of the running stuff. 
I don't know if there's research

474
00:23:42,360 --> 00:23:43,280
behind. 
It like. 

475
00:23:43,600 --> 00:23:46,080
Somebody just said it. 
Yeah, somebody just said it. 

476
00:23:46,080 --> 00:23:47,480
And that's the rule that 
everybody goes by. 

477
00:23:47,480 --> 00:23:49,960
It's kind of like the 10% rule. 
Or was it? 

478
00:23:49,960 --> 00:23:52,120
Is it 10? 
Yeah, 10% mileage rules that 

479
00:23:52,120 --> 00:23:54,400
that, you know, every week 
you're not supposed to increase 

480
00:23:54,400 --> 00:23:57,280
your mileage for more than 10%. 
And somebody's like, well, if 

481
00:23:57,280 --> 00:24:00,280
I'm running like 10 miles a 
week, I can increase. 

482
00:24:00,280 --> 00:24:02,720
I can only increase it by 1 like
you know it. 

483
00:24:02,720 --> 00:24:05,760
Has limitations too. 
Yeah, it has every, everything 

484
00:24:05,760 --> 00:24:08,880
has limitations. 
But so follow up to that, if you

485
00:24:08,880 --> 00:24:12,360
haven't done long runs, how do 
you pick up your mileage to do 

486
00:24:12,360 --> 00:24:13,680
that? 
You have a general rule of 

487
00:24:13,680 --> 00:24:14,720
thumb. 
Yeah. 

488
00:24:14,720 --> 00:24:17,600
And I mean that's kind of it. 
You know, if you haven't done it

489
00:24:17,600 --> 00:24:20,560
is to basically take a look at 
what you are truly comfortable 

490
00:24:20,560 --> 00:24:24,680
doing and then kind of define, 
OK, what is long for you, you 

491
00:24:24,680 --> 00:24:26,840
know, and then you can kind of 
take a stab at it. 

492
00:24:26,960 --> 00:24:29,080
And if it doesn't go your way, 
it doesn't go your way. 

493
00:24:29,080 --> 00:24:33,120
Maybe it was a little too long. 
I mean, it's hard, right? 

494
00:24:33,120 --> 00:24:35,640
Like like, wait, there's no 
clear cut line. 

495
00:24:35,640 --> 00:24:41,120
But I feel like if you take 30% 
off the top, I mean 10 to 13, it

496
00:24:41,120 --> 00:24:45,680
seems pretty reasonable, you 
know, or like, or the, you know,

497
00:24:45,680 --> 00:24:48,800
the 50 with the six, 6:00 to 
9:00 or 4:00 to 6:00. 

498
00:24:48,800 --> 00:24:51,160
That's not that unreasonable of 
a jump. 

499
00:24:51,840 --> 00:24:54,120
And then you go back to your 
fours and you feel if you're 

500
00:24:54,120 --> 00:24:57,000
good and then you can kind of 
slowly build mileage over time, 

501
00:24:57,000 --> 00:24:58,600
which we'll get to our next 
topic. 

502
00:24:59,160 --> 00:25:01,000
I did want to have one caveat 
though, like what you were 

503
00:25:01,000 --> 00:25:02,880
saying. 
And I I do agree with like the 

504
00:25:02,880 --> 00:25:07,080
whole like 80 plus minute type 
thing, but that's in trained 

505
00:25:07,080 --> 00:25:10,640
individuals. 
Those those are individuals that

506
00:25:10,640 --> 00:25:13,200
do this a lot and are 
competitive in it. 

507
00:25:13,200 --> 00:25:16,840
And in order to create an 
aerobic stimulus for someone 

508
00:25:16,840 --> 00:25:20,640
that already runs 70 miles a 
week and is on the track 

509
00:25:20,640 --> 00:25:24,400
multiple times a week and is 
racing, you know, amongst high 

510
00:25:24,400 --> 00:25:27,080
level competition, that stimulus
looks very different. 

511
00:25:27,640 --> 00:25:29,320
And yes, you start asking 
different why's. 

512
00:25:29,640 --> 00:25:32,560
And I think in order to truly 
create an aerobic stimulus, I 

513
00:25:32,560 --> 00:25:35,560
mean, if you go run 10 miles at 
7 seven minute pace, that's a 70

514
00:25:35,560 --> 00:25:38,680
minute run. 
So that's like you're going to 

515
00:25:38,680 --> 00:25:44,320
have to run over 80 minutes for 
it to be to have any kind of 

516
00:25:44,320 --> 00:25:47,720
change on that stimulus or 90 
minutes, so. 

517
00:25:47,720 --> 00:25:50,520
But back to the yeah, so I think
the picking up the mileage 

518
00:25:50,520 --> 00:25:53,720
thing, I think one of the keys 
is understanding that you don't 

519
00:25:53,720 --> 00:25:56,680
need to just jump suddenly and 
do a long run, that whatever 

520
00:25:56,680 --> 00:25:59,800
your base run is, just start 
adding a little bit. 

521
00:25:59,840 --> 00:26:05,400
Either add 5 to 10 minutes once 
a week or add one or two miles 

522
00:26:05,400 --> 00:26:07,600
once a week and just see how you
respond to that. 

523
00:26:07,600 --> 00:26:11,400
Everything goes well, maybe go, 
OK, let me see, maybe a teeny 

524
00:26:11,400 --> 00:26:13,520
bit more, right, Let me add 
another mile on this. 

525
00:26:13,520 --> 00:26:15,120
Let me add another five to 10 
miles on it. 

526
00:26:15,160 --> 00:26:18,120
But don't do it all at once. 
Take your time to go, let me 

527
00:26:18,120 --> 00:26:20,200
build this. 
And certain people will build by

528
00:26:20,440 --> 00:26:22,760
one mile a week. 
Certain people will build by 5 

529
00:26:22,760 --> 00:26:24,640
or 10. 
And then after three or four 

530
00:26:24,640 --> 00:26:28,000
weeks, like take a break, either
do the same thing or back down a

531
00:26:28,000 --> 00:26:30,200
little bit so your body has time
to recover. 

532
00:26:30,200 --> 00:26:32,720
But don't just go, oh, I do 6 
miles a week. 

533
00:26:32,720 --> 00:26:35,200
Now I'm just going to suddenly 
do 10 for my long. 

534
00:26:35,200 --> 00:26:38,280
No, hold on like that. 
You, you might be like, yeah, I 

535
00:26:38,280 --> 00:26:39,600
did it. 
But if you want your body to 

536
00:26:39,600 --> 00:26:42,320
adapt, you got to make 
adjustments and let your body 

537
00:26:42,320 --> 00:26:46,320
adapt to that and catch up. 
So it's a make small 

538
00:26:46,320 --> 00:26:49,920
adjustments, build up slowly and
let your body get used to it. 

539
00:26:49,920 --> 00:26:51,840
And then eventually, before you 
know it, if you're running six, 

540
00:26:51,840 --> 00:26:54,160
you might be doing a 10 mile 
long run, you might be doing 

541
00:26:54,160 --> 00:26:56,520
longer, but you just need to let
yourself adapt. 

542
00:26:56,520 --> 00:26:58,560
Right. 
And it just comes and it happens

543
00:26:58,560 --> 00:27:01,560
pretty quick. 
Like it's weird. 

544
00:27:01,560 --> 00:27:04,280
It's like when you start 
building these adaptations, like

545
00:27:04,280 --> 00:27:08,120
yes, it does take a long time, 
but long time relative to a 

546
00:27:08,120 --> 00:27:11,960
daily calendar. 
Like you go and you have 

547
00:27:11,960 --> 00:27:13,880
consistent workload over two 
months, you will have 

548
00:27:13,880 --> 00:27:15,960
differences. 
You will have adaptations. 

549
00:27:15,960 --> 00:27:18,520
Like you will start to notice 
some of those things. 

550
00:27:18,960 --> 00:27:22,560
And even something as simple as 
like a mile a day is 7 miles a 

551
00:27:22,560 --> 00:27:25,560
week. 
So like if you go and you just 

552
00:27:25,560 --> 00:27:29,000
kind of like gradually increase 
the tolerance of that. 

553
00:27:29,000 --> 00:27:31,800
Like before you know it, like 
you said, you'll be at 10 miles 

554
00:27:31,800 --> 00:27:33,960
a day, you know, and you'll do 
it feeling good. 

555
00:27:34,120 --> 00:27:38,480
You won't do it feeling trashed.
And so it's like I, I feel like 

556
00:27:38,480 --> 00:27:41,720
if there's anything I've learned
over all of the years of whether

557
00:27:41,720 --> 00:27:44,640
it's the science side of things 
and exercise Physiology, the 

558
00:27:44,640 --> 00:27:47,280
rehab side of things and 
physical therapy, the 

559
00:27:47,280 --> 00:27:50,640
competitive side of things in 
running, it's like, don't rush 

560
00:27:50,680 --> 00:27:51,880
it. 
Just play the long game. 

561
00:27:52,400 --> 00:27:55,160
Play the long game. 
I'm sure you can rush it and do 

562
00:27:55,160 --> 00:27:58,720
an OK race or a or a good but 
not great race, but then you're 

563
00:27:58,720 --> 00:28:01,440
hurt again and you're going back
into the cycle or. 

564
00:28:01,440 --> 00:28:03,640
You have to start. 
Over again, it's like just do it

565
00:28:03,640 --> 00:28:07,200
the right way. 
Like do it the long way and like

566
00:28:07,960 --> 00:28:11,120
it will show, you know, like 
your time will come and you just

567
00:28:11,120 --> 00:28:13,280
have to be patient. 
And that is honestly probably 

568
00:28:13,280 --> 00:28:16,040
the hardest thing for most 
people, I think, and one of the 

569
00:28:16,040 --> 00:28:19,160
reasons why we see so much 
injuries associated with long 

570
00:28:19,160 --> 00:28:21,440
runs. 
I'm going to add a piece on here

571
00:28:21,440 --> 00:28:24,040
and kind of and speed through it
so we can get to the thing that 

572
00:28:24,040 --> 00:28:26,560
people are waiting for, which is
the shoe part is the whole like 

573
00:28:26,560 --> 00:28:29,800
do I do easy or hard workouts 
during long runs? 

574
00:28:29,800 --> 00:28:32,360
And as David mentioned earlier, 
you got to get used to just the 

575
00:28:32,360 --> 00:28:34,680
long run first before you make 
them fancy, right? 

576
00:28:34,680 --> 00:28:38,000
So just get used to going out 
and long runs typically during 

577
00:28:38,000 --> 00:28:42,160
your base phase should for most 
people just be at whatever kind 

578
00:28:42,160 --> 00:28:44,800
of similar pace or maybe even a 
little bit slower to allow you 

579
00:28:44,800 --> 00:28:46,800
to get to that mileage. 
And something I noticed some 

580
00:28:46,800 --> 00:28:48,360
people like, oh, I just can't 
run long. 

581
00:28:48,360 --> 00:28:50,120
It's like, try backing off the 
pace a little bit. 

582
00:28:50,120 --> 00:28:51,320
You're running a little too 
quick. 

583
00:28:51,760 --> 00:28:55,000
So you might run the same pace 
or a little bit easier than what

584
00:28:55,000 --> 00:28:57,240
your normal runs are just so you
can get the mileage. 

585
00:28:57,520 --> 00:29:00,920
Once you've gotten comfortable 
to a long run level, they're 

586
00:29:00,920 --> 00:29:02,680
like, OK, this is what my goal 
was. 

587
00:29:03,280 --> 00:29:05,680
Only then once you've adapt to 
it, can you start even 

588
00:29:05,680 --> 00:29:07,360
considering doing harder 
workouts. 

589
00:29:07,360 --> 00:29:10,360
And either either can have, if 
you're doing a marathon, you can

590
00:29:10,360 --> 00:29:13,800
do the longer like marathon type
workout or maybe like 10 miles 

591
00:29:13,800 --> 00:29:16,800
or at your goal marathon pace or
maybe more, maybe less. 

592
00:29:17,080 --> 00:29:20,880
Certain people I know love doing
longer intervals during parts of

593
00:29:20,880 --> 00:29:22,800
long runs. 
Other people will do the fast 

594
00:29:22,800 --> 00:29:25,520
finish or you maybe get, I need 
to stop hitting this table. 

595
00:29:26,120 --> 00:29:29,240
Some people will do like, yeah, 
some people will get through. 

596
00:29:29,240 --> 00:29:30,880
Like, for example, if you're 
doing marathon training, you're 

597
00:29:30,880 --> 00:29:34,960
doing 20 miles. 
Maybe you get through 5 miles at

598
00:29:34,960 --> 00:29:37,840
your easy pace and the last five
is at marathon pace. 

599
00:29:37,840 --> 00:29:39,280
There's lots of different 
options. 

600
00:29:39,520 --> 00:29:42,080
Whatever you do, you need to 
make sure that you're actually 

601
00:29:42,080 --> 00:29:44,640
ready to do that, meaning you've
got the base mileage for long 

602
00:29:44,640 --> 00:29:46,280
run. 
And then it just needs to be 

603
00:29:46,280 --> 00:29:49,600
something that you keep building
upon that has the right stimulus

604
00:29:49,600 --> 00:29:53,360
for whatever your goal race it 
is, right? 

605
00:29:53,360 --> 00:29:55,720
It doesn't help doing things 
that aren't necessary and just 

606
00:29:55,720 --> 00:29:57,280
over stimulate you or overtrain 
you. 

607
00:29:57,600 --> 00:30:00,080
Make sure there's some degree of
specificity to it. 

608
00:30:00,440 --> 00:30:02,480
If you're, if you're wanting 
that, if you decide, hey, I feel

609
00:30:02,480 --> 00:30:04,280
good, I want to do a workout, 
I'll go go for it. 

610
00:30:04,280 --> 00:30:07,040
But if you're training for 
something, make sure that the 

611
00:30:07,040 --> 00:30:10,160
stimuli is appropriate that you 
can recover from. 

612
00:30:10,160 --> 00:30:13,720
And the more specific you get, 
the better the outcomes are 

613
00:30:13,720 --> 00:30:16,840
likely to be. 
And David knows this better than

614
00:30:16,840 --> 00:30:19,840
me because you are the ones that
actually do lots of long run 

615
00:30:19,840 --> 00:30:21,520
type workouts. 
And I haven't done a ton of 

616
00:30:21,520 --> 00:30:24,800
those since Regina kind of, you 
know, got pregnant and moved 

617
00:30:24,800 --> 00:30:27,000
away from doing a lot of the pro
stuff. 

618
00:30:27,000 --> 00:30:30,320
And now we just get our A good 
mileage running unless she's 

619
00:30:30,320 --> 00:30:33,160
feeling antsy and then takes off
not to chase her while pushing a

620
00:30:33,160 --> 00:30:35,760
stroller at whatever pace she's 
decided to do for long periods. 

621
00:30:35,760 --> 00:30:38,480
But yeah. 
So any thoughts on that before 

622
00:30:38,480 --> 00:30:41,040
we move on to the shoe? 
Part No, I think that's great. 

623
00:30:41,040 --> 00:30:43,840
Just make sure you're ready to 
do fancy stuff before you add 

624
00:30:43,840 --> 00:30:46,080
any fancy stuff. 
I mean like there's not really 

625
00:30:46,080 --> 00:30:48,440
any like right or wrong way of 
doing it. 

626
00:30:48,800 --> 00:30:50,920
It's like. 
There's no magic workout for 

627
00:30:50,920 --> 00:30:53,560
sure like. 
And they all create adaptations.

628
00:30:53,560 --> 00:30:56,360
And you, you want to create 
adaptations, you want to have 

629
00:30:56,360 --> 00:30:59,240
some level of variability, 
because if you do the same thing

630
00:30:59,240 --> 00:31:01,880
every single time, then you 
won't adapt to it as much. 

631
00:31:01,920 --> 00:31:05,840
You'll have diminishing returns.
So, all right, Yeah, I mean, 

632
00:31:05,840 --> 00:31:07,240
totally agree all. 
Right. 

633
00:31:07,240 --> 00:31:09,960
So let's talk about the shoe 
question so that we get slot. 

634
00:31:10,160 --> 00:31:13,160
What shoes do you take for your 
long run? 

635
00:31:13,160 --> 00:31:16,040
Alpha fly. 
I had to. 

636
00:31:16,040 --> 00:31:17,760
I had. 
Only for trail runs, right? 

637
00:31:18,000 --> 00:31:20,560
Oh, by the way, for people that 
asked about this. 

638
00:31:20,560 --> 00:31:27,200
So I destroyed the adios, sorry,
Adidas adizero pro evil ones. 

639
00:31:27,520 --> 00:31:32,680
And then I did shoe goo the 
outsole back on and literally 

640
00:31:32,720 --> 00:31:36,240
and somebody on YouTube was 
like, we we don't know the true 

641
00:31:36,240 --> 00:31:37,720
test until David takes him on 
the trail. 

642
00:31:37,720 --> 00:31:41,280
Literally the first run he goes 
and runs on the trail and my 

643
00:31:41,280 --> 00:31:45,240
Shoe Goo job stayed on. 
Is that correct here with me? 

644
00:31:45,240 --> 00:31:49,480
I would show you it's peeling a 
little bit on the underside, but

645
00:31:49,480 --> 00:31:55,360
it's I mean, no, I mean I put I 
don't know, I ran 35 minute Rd. 

646
00:31:55,360 --> 00:32:00,720
tempo at a decent pace, you 
know, and and the warm up was 

647
00:32:00,720 --> 00:32:03,720
mostly trail and the cool down. 
I mean, I went down a little 

648
00:32:03,720 --> 00:32:06,520
section there. 
It wasn't like super technical, 

649
00:32:06,520 --> 00:32:10,960
but it was it was a trail and 
like it was kind of like AI 

650
00:32:10,960 --> 00:32:15,280
don't know, like maybe just a 
little bit wider than single 

651
00:32:15,280 --> 00:32:18,400
track with kind of a relatively 
steep decline and kind of uneven

652
00:32:18,400 --> 00:32:22,120
footing into like the horse 
trail, like brittley section was

653
00:32:22,120 --> 00:32:26,640
really soft and like, you know, 
like mulchy almost like kind of 

654
00:32:26,640 --> 00:32:29,160
dropping down into that. 
And then to get back to our 

655
00:32:29,160 --> 00:32:31,680
cars, it's kind of like a 
shortcut to get back down there 

656
00:32:31,680 --> 00:32:34,080
sometimes after we found the 
cooldown, you know. 

657
00:32:34,080 --> 00:32:37,840
So I did that and it it 
survived, it did all right. 

658
00:32:37,920 --> 00:32:40,320
You know, we we need a podcast 
episode shoes that are not 

659
00:32:40,320 --> 00:32:42,720
supposed to be unfrailed that 
David has taken their enemies 

660
00:32:42,960 --> 00:32:45,080
and just do a whole. 
Like they got because it's like 

661
00:32:45,080 --> 00:32:47,520
a such a clean white on white. 
It's so dirty now. 

662
00:32:47,520 --> 00:32:50,960
Like you go look at it, it looks
and that white strike pro blend 

663
00:32:50,960 --> 00:32:53,560
that they do, it holds the dirt 
like it looks. 

664
00:32:53,640 --> 00:32:55,440
It looks dirty. 
It looks so trashed. 

665
00:32:55,520 --> 00:32:58,040
Yeah. 
It's like it's like it was one 

666
00:32:58,040 --> 00:32:59,480
run that I took the thing in the
dirt. 

667
00:32:59,480 --> 00:33:02,960
To be fair, I guess both of us. 
Destroyed that portion shoe 

668
00:33:03,000 --> 00:33:05,480
after one run like. 
Yeah. 

669
00:33:05,480 --> 00:33:07,920
I got a couple runs and I got a 
couple runs in it, but that 

670
00:33:07,920 --> 00:33:10,160
first run is were basically 
where the thing came off and I 

671
00:33:10,160 --> 00:33:12,120
was like but. 
For those that did want a trail 

672
00:33:12,160 --> 00:33:16,040
review or the mini review for 
that, the upper was surprisingly

673
00:33:16,040 --> 00:33:18,440
secure. 
I didn't feel for it being a 

674
00:33:18,440 --> 00:33:21,640
soft super shoe like I mean cuz 
that foam is pretty soft, you 

675
00:33:21,640 --> 00:33:26,480
know like and how light it is. 
I almost expected to be like 

676
00:33:26,480 --> 00:33:29,800
really unstable when the second 
I stepped off of the road, but 

677
00:33:29,800 --> 00:33:32,320
it actually wasn't too bad, you 
know? 

678
00:33:32,320 --> 00:33:33,920
I mean. 
It's a secure upper for how 

679
00:33:33,920 --> 00:33:36,160
light it is. 
Secure upper outsole traction. 

680
00:33:36,160 --> 00:33:37,520
I mean, it's definitely a road 
outsole. 

681
00:33:37,520 --> 00:33:41,040
I mean, I think it's very, very 
flat and like that's not very 

682
00:33:41,040 --> 00:33:44,960
grippy for dirt by any means, 
but like, but as far as the 

683
00:33:44,960 --> 00:33:47,320
security goes, I actually felt 
like it went OK. 

684
00:33:49,080 --> 00:33:52,440
New Adidas we want we let's 
let's see if we get a trail 

685
00:33:52,440 --> 00:33:55,280
version of the the pro evil one.
But So what? 

686
00:33:55,280 --> 00:33:58,520
What shoes do you use for long 
run? 

687
00:33:58,520 --> 00:34:02,320
So what do you suggest? 
Yeah, I mean, it depends on 

688
00:34:02,320 --> 00:34:03,880
where you are. 
I think in your stage of 

689
00:34:03,880 --> 00:34:06,640
running, if you're just starting
to do them, just do them in your

690
00:34:06,640 --> 00:34:09,480
daily trainers. 
You know, like if that's not a, 

691
00:34:09,800 --> 00:34:12,960
if that is truly a novel 
stimulus and you just are like, 

692
00:34:12,960 --> 00:34:17,040
hey, I know people do long runs.
I've never really done it 

693
00:34:17,040 --> 00:34:18,719
before. 
And I kind of want to start 

694
00:34:18,719 --> 00:34:21,120
improving my mileage. 
I kind of want to just go a 

695
00:34:21,120 --> 00:34:24,600
little bit further, stay in what
you're used to because it's 

696
00:34:24,600 --> 00:34:27,120
already a big jump in stimulus, 
like we said with some of the 

697
00:34:27,120 --> 00:34:29,800
numbers earlier. 
And that's a lot more steps, 

698
00:34:29,800 --> 00:34:32,960
it's a lot more dynamic load on 
your body, like it is a truly a 

699
00:34:32,960 --> 00:34:36,760
bigger stimulus. 
So for that, for that 

700
00:34:36,760 --> 00:34:40,199
population, I say run in the 
shoe that you trust and that, 

701
00:34:40,199 --> 00:34:42,080
you know, don't rock the boat 
too much. 

702
00:34:43,080 --> 00:34:47,320
If you are in kind of the 
moderately trained population, 

703
00:34:47,320 --> 00:34:50,239
you're used to some long runs. 
Maybe you do a couple half 

704
00:34:50,239 --> 00:34:54,120
marathons a year, maybe you do a
marathon a year, you know, and 

705
00:34:54,120 --> 00:34:57,320
so you're you're kind of used to
some longer efforts at that 

706
00:34:57,320 --> 00:35:00,520
point, you could probably start 
playing around with some shoes 

707
00:35:00,520 --> 00:35:05,040
that you feel a little bit more 
like a little bit more nimble 

708
00:35:05,040 --> 00:35:07,200
in, but you still have some 
protection under foot. 

709
00:35:07,200 --> 00:35:10,040
Maybe something a little bit 
lighter so that you don't 

710
00:35:10,040 --> 00:35:12,560
fatigue quite as much in the 
later stages. 

711
00:35:12,600 --> 00:35:16,080
Obviously it's not a pure ratio 
of lighter and fatigue. 

712
00:35:16,200 --> 00:35:18,840
I mean that can be very 
different depending on the shoe 

713
00:35:18,840 --> 00:35:21,680
design itself. 
But like some of those lighter 

714
00:35:21,680 --> 00:35:24,120
performance trainers, you know, 
people really like for the long 

715
00:35:24,120 --> 00:35:26,200
runs. 
So like your Adidas Boston's 

716
00:35:26,240 --> 00:35:30,280
start blanking now after knowing
a million shoes, but like your 

717
00:35:30,280 --> 00:35:32,640
Endorphin Speeds, a lot of 
people really like those shoes 

718
00:35:32,640 --> 00:35:34,760
for long runs. 
I definitely love those for long

719
00:35:34,800 --> 00:35:35,280
runs. 
Yeah. 

720
00:35:36,560 --> 00:35:40,680
Or even like a Hoka Rincon, like
a lightweight, kind of, nothing 

721
00:35:40,680 --> 00:35:42,920
too fancy about it, but it's 
just a little bit lighter, but 

722
00:35:42,920 --> 00:35:45,640
it still has some cushion on it 
and you can fatigue a little bit

723
00:35:45,640 --> 00:35:49,000
less. 
Some people just like their 

724
00:35:49,000 --> 00:35:52,600
bread and butter, just like 
Clifton, you know, they just 

725
00:35:52,600 --> 00:35:55,560
give me the cushion, you know, 
like you're go take your triumph

726
00:35:55,560 --> 00:35:58,280
out there and just go hammer 20 
miles or whatever. 

727
00:35:58,280 --> 00:36:02,040
Like some people just like that 
kind of a stimulus better and 

728
00:36:02,040 --> 00:36:04,200
they don't really care about 
going a little bit lighter. 

729
00:36:04,200 --> 00:36:07,360
But you, I feel like once you 
have a little bit more on you 

730
00:36:07,360 --> 00:36:09,040
and a little bit more 
experience, you can kind of 

731
00:36:09,040 --> 00:36:13,000
start working your way down. 
Some people are just beasts and 

732
00:36:13,000 --> 00:36:16,560
can go run in a Canvara or a 
mock for hours on end. 

733
00:36:16,560 --> 00:36:21,480
I don't know how or like the 
mock X would be another example 

734
00:36:21,480 --> 00:36:27,800
of a shoe that you could go do a
lot of long runs in on cloud 

735
00:36:27,800 --> 00:36:33,400
monster, you know, Cloud monster
hyper now they're coming to you 

736
00:36:33,440 --> 00:36:35,240
the the. 
Long run brain is starting to 

737
00:36:35,240 --> 00:36:36,600
Yeah, yeah, I'm definitely I 
have. 

738
00:36:36,600 --> 00:36:39,520
Long run brain, I ran in a shoe 
that absolutely no one's even 

739
00:36:39,520 --> 00:36:42,360
going to know what it is today. 
So I don't even know if it's 

740
00:36:42,360 --> 00:36:50,760
worth me saying this shoe, but 
the anti G20 1/3 pro Sean fiber,

741
00:36:53,000 --> 00:36:54,720
that is the full name. 
I'm not kidding. 

742
00:36:55,880 --> 00:36:57,080
That is the full. 
Name on the. 

743
00:36:57,080 --> 00:37:02,080
Tech sheet. 
So fiber FIBRE, not FIBER. 

744
00:37:03,360 --> 00:37:04,800
Yeah. 
So the quick summary is 

745
00:37:04,800 --> 00:37:07,320
typically, if you're getting 
into this stuff, you should wear

746
00:37:07,320 --> 00:37:09,200
whatever shoe you're used to 
wearing the most. 

747
00:37:09,200 --> 00:37:11,520
So that's for most people going 
to be a daily trainer, right? 

748
00:37:11,720 --> 00:37:15,000
You're socking your ride or your
triumph or your your nimbus 

749
00:37:15,000 --> 00:37:18,160
cumulus, like whatever the the 
normal thing that you're running

750
00:37:18,160 --> 00:37:21,320
in should be the shoe that you 
probably take for a long run. 

751
00:37:21,640 --> 00:37:24,080
If you're running in kind of a 
lighter shoe and you just feel 

752
00:37:24,080 --> 00:37:26,720
like after longer you little 
more beat up, you might want to 

753
00:37:26,720 --> 00:37:29,600
try something more cushion. 
So for example, if you like 

754
00:37:29,600 --> 00:37:31,560
running in the Kumbara most the 
time and then you're like, you 

755
00:37:31,560 --> 00:37:33,600
know what, I just want way more 
cushion for this. 

756
00:37:33,920 --> 00:37:36,120
A triumph for a ride might be a 
better option. 

757
00:37:36,120 --> 00:37:38,160
But generally you want some that
at least has a little bit of 

758
00:37:38,160 --> 00:37:40,640
cushion and that you're really 
comfortable with because you're 

759
00:37:40,640 --> 00:37:42,320
going to be in that shoe for a 
little bit. 

760
00:37:42,720 --> 00:37:46,560
The caveat comes when we're 
talking about marathon or half 

761
00:37:46,560 --> 00:37:48,360
marathon races. 
And there's another thing you 

762
00:37:48,360 --> 00:37:50,680
need to think about is if you're
going to have a different shoe 

763
00:37:50,680 --> 00:37:53,120
for your race day, If you're 
going to use the same shoe you 

764
00:37:53,120 --> 00:37:56,240
train in, your daily trainer is 
going to be your race shoe for 

765
00:37:56,440 --> 00:37:59,240
the half or full. 
Ignore what I'm already say, but

766
00:37:59,240 --> 00:38:02,120
if you're someone like, oh, I 
only use my vapor fly or my 

767
00:38:02,120 --> 00:38:06,960
alpha fly or my indoor pro, 
whatever, then you need to, as 

768
00:38:06,960 --> 00:38:09,920
your training progresses, start 
doing more of your long runs in 

769
00:38:09,920 --> 00:38:12,480
that shoe. 
And the reason why is the 

770
00:38:12,480 --> 00:38:14,520
specificity of training. 
I've said this a couple times 

771
00:38:14,520 --> 00:38:17,360
and that like rule specificity. 
If you want to know whether you 

772
00:38:17,360 --> 00:38:19,640
can handle that shoe for 
marathon distance, the long runs

773
00:38:19,640 --> 00:38:22,000
going to be the most specific 
workout you can do to go. 

774
00:38:22,520 --> 00:38:28,720
Do I actually like this shoe the
entire 10/15/20 plus miles or I 

775
00:38:28,720 --> 00:38:30,280
don't really like it the 1st 2 
miles. 

776
00:38:30,280 --> 00:38:35,080
So do whatever your your race 
shoe is going to be as you get 

777
00:38:35,080 --> 00:38:40,520
specially get closer to your 
race, your actual race And for 

778
00:38:40,520 --> 00:38:43,360
people that do hard workouts, a 
lot of people like using the 

779
00:38:43,360 --> 00:38:45,480
Super shoes during the longer 
runs that can be really, really 

780
00:38:45,480 --> 00:38:47,040
good. 
It is a lot of time in them. 

781
00:38:47,920 --> 00:38:50,520
So just make sure that you're 
comfortable, but I I find it's a

782
00:38:50,520 --> 00:38:54,040
really great time to go. 
Can I handle this shoe for 

783
00:38:54,040 --> 00:38:56,560
longer distances? 
And then you might just side 

784
00:38:56,640 --> 00:39:00,520
yes, I can, or you might decide 
no when I get to that like 16 

785
00:39:00,520 --> 00:39:02,880
and 20 mark actually hate this 
shoe and it probably better for 

786
00:39:02,880 --> 00:39:07,280
me to do my race in my trainer. 
And again, David said this 

787
00:39:07,280 --> 00:39:09,680
earlier, the goal is to get to 
the start line and finish the 

788
00:39:09,680 --> 00:39:14,160
race, not get to the start line 
and like not do great or what 

789
00:39:14,160 --> 00:39:17,760
you what you're capable of. 
So I'd say that's the my key 

790
00:39:17,760 --> 00:39:19,360
thing on long run shoes. 
Yeah. 

791
00:39:19,360 --> 00:39:22,120
And I think there is a. 
Role for super shoes in long 

792
00:39:22,120 --> 00:39:24,120
runs. 
You know, I think the next tier 

793
00:39:24,120 --> 00:39:27,880
of that would be the people that
are experienced that do compete 

794
00:39:28,000 --> 00:39:30,440
at distances. 
And not to say that the other 

795
00:39:30,440 --> 00:39:33,600
individuals do not compete, they
compete like it's not. 

796
00:39:33,960 --> 00:39:36,600
I'm just talking more in a 
competitive scene where the 

797
00:39:36,600 --> 00:39:39,760
times are starting to get a 
little bit faster, the variables

798
00:39:39,760 --> 00:39:43,200
that can determine placing and 
those types of things start just

799
00:39:43,200 --> 00:39:46,600
getting a little bit more teased
out and people just have a lot 

800
00:39:46,600 --> 00:39:48,760
more lifetime miles on them and 
just a little bit more 

801
00:39:48,760 --> 00:39:54,000
experience. 
But in those populations, if you

802
00:39:54,000 --> 00:39:57,760
are trying to run marathon pace,
sometimes marathon pace can 

803
00:39:57,760 --> 00:40:01,280
actually be pretty fast, even 
though it's a 26 mile race. 

804
00:40:01,280 --> 00:40:03,640
And so some of those shoes can 
help you just run a little bit 

805
00:40:03,640 --> 00:40:06,560
faster, take a little bit of the
fatigue off your legs. 

806
00:40:08,400 --> 00:40:10,520
And just kind of help you turn 
around and keep training a 

807
00:40:10,520 --> 00:40:14,480
little bit easier. 
And so someone like me, I, I 

808
00:40:14,480 --> 00:40:19,720
probably fall in that category. 
And like that would I don't 

809
00:40:19,720 --> 00:40:22,560
always I depends on what I'm 
doing in the long run, which 

810
00:40:22,560 --> 00:40:25,320
basically dictates what shoe 
that I have on today. 

811
00:40:25,320 --> 00:40:27,240
I'm just running time on feet. 
I'm just running easy. 

812
00:40:27,240 --> 00:40:31,560
I'm just in a daily trainer, you
know, if I am anticipating it 

813
00:40:31,560 --> 00:40:34,600
being kind of a moderate pace, 
but it's not quite marathon 

814
00:40:34,600 --> 00:40:36,720
pace. 
Like let's just say for me 

815
00:40:36,760 --> 00:40:42,360
somewhere six to seven minute 
range, like in pace wise, I 

816
00:40:42,360 --> 00:40:44,840
might put on a Boston or 
something like that, something 

817
00:40:44,840 --> 00:40:47,280
that's a little bit lighter, you
know, it just feels a little bit

818
00:40:47,280 --> 00:40:48,640
nice. 
I can carry it rhythmic. 

819
00:40:48,640 --> 00:40:51,560
But if we're getting down to 
marathon pace, you know, I might

820
00:40:51,560 --> 00:40:53,920
put a super shoe on, especially 
for a long run type workout. 

821
00:40:54,000 --> 00:40:57,000
And then yeah, so there's 
caveats, I think. 

822
00:40:57,000 --> 00:40:59,320
But yeah, if you're new to the 
sport, you're just barely 

823
00:40:59,320 --> 00:41:00,880
starting to do it. 
Just run in the shoe you're 

824
00:41:00,880 --> 00:41:04,200
comfortable in, you know, And 
then once you get comfortable 

825
00:41:04,200 --> 00:41:06,600
with long runs and you've kind 
of been doing this for a little 

826
00:41:06,600 --> 00:41:08,560
bit, you can start playing 
around with those shoes a little

827
00:41:08,560 --> 00:41:10,760
bit more and you'll have a 
little bit more of an internal 

828
00:41:10,760 --> 00:41:13,000
guide. 
And then like you said, once you

829
00:41:13,000 --> 00:41:15,560
finally, when you get to that 
next level to your there when 

830
00:41:15,560 --> 00:41:19,240
you're like, OK, now I want to 
use this shoe to drive 

831
00:41:19,240 --> 00:41:21,880
performance. 
You got to make sure that you 

832
00:41:21,880 --> 00:41:24,760
can perform with it and it can 
perform for you in a comfortable

833
00:41:24,760 --> 00:41:26,960
way. 
Because all of us have taken 

834
00:41:26,960 --> 00:41:29,960
shoes out and it's felt good for
six miles, but doesn't feel 

835
00:41:29,960 --> 00:41:33,280
great at 11 or 12. 
This is why, by the way, I. 

836
00:41:33,280 --> 00:41:36,120
Love having a stroller because 
like if I have something I don't

837
00:41:36,120 --> 00:41:38,280
think I'm being comfortable with
I can take the second pair of. 

838
00:41:38,280 --> 00:41:40,880
Shoes. 
Just in case I did this is 

839
00:41:40,880 --> 00:41:43,240
great. 
This is a shout out to being a 

840
00:41:43,240 --> 00:41:46,840
stroller parrot like like and 
running with your little one is 

841
00:41:46,840 --> 00:41:50,200
that there's storage and you can
also take extra stuff, food, 

842
00:41:50,440 --> 00:41:53,080
water, extra shoe. 
Yeah, that is actually happened 

843
00:41:53,080 --> 00:41:54,960
where I'm like, I can't keep 
doing this show. 

844
00:41:54,960 --> 00:41:57,200
I got to switch out. 
Yeah, so perfect. 

845
00:41:57,560 --> 00:41:59,760
All right, so now moving on from
shoes. 

846
00:42:00,040 --> 00:42:04,800
So the final questions are when 
you're doing a long run, what 

847
00:42:04,800 --> 00:42:07,440
happens when there's there's an 
asterisk sign behind that? 

848
00:42:07,440 --> 00:42:11,000
So two considerations. 1, either
environmental things is getting 

849
00:42:11,000 --> 00:42:13,920
too hot or too cold, or you're 
returning from injury. 

850
00:42:13,920 --> 00:42:15,960
And this might be two separate 
things, but it's both things 

851
00:42:15,960 --> 00:42:18,720
like that that you're going to 
have to think about modifying 

852
00:42:18,720 --> 00:42:20,520
your long run. 
So what do you think about 

853
00:42:20,760 --> 00:42:22,800
because you are returning from 
injury, that's one thing. 

854
00:42:23,000 --> 00:42:25,240
And we both have lived in 
Southern California where things

855
00:42:25,240 --> 00:42:26,920
can get well. 
Santa Barbara is like perfect 

856
00:42:26,920 --> 00:42:30,000
temperatures all the time. 
But right now where I was living

857
00:42:30,000 --> 00:42:34,840
in Monrovia and Alhambra, it 
easily gets 100° really quick. 

858
00:42:34,840 --> 00:42:37,720
By the time we wake up at like 
5:30, it's already 70 plus. 

859
00:42:37,880 --> 00:42:39,360
And then by the time we get 
ready, it's 80. 

860
00:42:39,640 --> 00:42:42,880
So what considerations need to 
be made when you modify these 

861
00:42:42,880 --> 00:42:44,080
things? 
No, that's a great question. 

862
00:42:44,080 --> 00:42:45,800
I mean and. 
You know, I'm from the IE, so I 

863
00:42:45,800 --> 00:42:51,120
know he you know, I know. 
Stranger to running 100° long 

864
00:42:51,160 --> 00:42:53,480
runs. 
Yeah. 

865
00:42:53,520 --> 00:42:56,240
I joke all the time that Santa 
Barbara has just made me so 

866
00:42:56,240 --> 00:42:59,280
soft. 
Like I've just become a baby 

867
00:42:59,280 --> 00:43:02,240
over the last few years. 
Like I wouldn't bat an eye, man.

868
00:43:02,240 --> 00:43:04,880
It'd be like 95 to 100° and I'd 
be like, that's fine. 

869
00:43:04,880 --> 00:43:08,520
And I'll just go running it. 
And then like one O 5 was where 

870
00:43:08,520 --> 00:43:10,080
I drew the line. 
That was where I was like, OK, 

871
00:43:10,080 --> 00:43:12,480
no, no, that's hot. 
Like dude, Pomona. 

872
00:43:12,640 --> 00:43:15,240
You know this too, because we 
both went to the same PT school 

873
00:43:15,240 --> 00:43:17,400
of Western University of Health 
Sciences. 

874
00:43:17,400 --> 00:43:20,880
It would be like 105 there, 110,
you know, like, should I run in 

875
00:43:20,880 --> 00:43:21,960
this or should I? 
Yeah. 

876
00:43:21,960 --> 00:43:24,480
At that point it's like, OK. 
Run in the morning, don't let it

877
00:43:24,480 --> 00:43:27,200
get too hot rather than it gets 
hotter than that though. 

878
00:43:27,240 --> 00:43:30,160
I mean we've had summers get 
upwards of even 115 sometimes. 

879
00:43:31,120 --> 00:43:33,560
My first experience in Pomona. 
By the way, coming from the 

880
00:43:33,560 --> 00:43:36,440
Northwest and like one of the, 
the first week I came down to 

881
00:43:36,440 --> 00:43:40,880
Pomona, CA, it was like 115° and
I'd never experienced that 

882
00:43:40,880 --> 00:43:43,120
before. 
And I was carrying some eggs 

883
00:43:43,120 --> 00:43:46,240
back from the store and I'd 
never, I've only seen this in 

884
00:43:46,240 --> 00:43:48,920
cartoons, but I dropped one of 
the eggs and cracked on the 

885
00:43:48,920 --> 00:43:50,520
sidewalk and it really started 
cooking. 

886
00:43:50,520 --> 00:43:53,600
So there was a cooked egg right 
there and I was like, this is 

887
00:43:53,600 --> 00:43:56,000
not real. 
Like, did I make a mistake 

888
00:43:56,000 --> 00:43:57,240
coming down here? 
Like what's happened? 

889
00:43:57,240 --> 00:43:58,560
Yeah. 
Southern California woke up 

890
00:43:58,640 --> 00:44:00,080
summer. 
No, I never actually cracked an 

891
00:44:00,080 --> 00:44:00,440
egg. 
I. 

892
00:44:00,440 --> 00:44:02,320
Just kind of let Arizonans do 
that. 

893
00:44:02,920 --> 00:44:05,640
And yeah, Southern California 
can do that a little bit too. 

894
00:44:05,880 --> 00:44:09,000
Arizona for sure, yeah. 
But yeah, so environmental 

895
00:44:09,000 --> 00:44:12,440
considerations and the return 
from injury considerations for 

896
00:44:12,440 --> 00:44:14,120
the long run, yeah. 
So I. 

897
00:44:14,120 --> 00:44:16,400
Think you have less 
considerations in the cold? 

898
00:44:16,440 --> 00:44:20,320
Most likely, but with heat 
considerations you're going to 

899
00:44:20,320 --> 00:44:22,560
sweat a crap ton more. 
And was cursed on air that was 

900
00:44:22,560 --> 00:44:26,200
that would have been great. 
You're going. 

901
00:44:26,240 --> 00:44:30,120
To you're going to. 
Sweat a lot more and you're 

902
00:44:30,120 --> 00:44:33,200
going to work harder too. 
Like your cardiac drift is what 

903
00:44:33,200 --> 00:44:35,880
they call like the workload of 
the heart and your heart rate 

904
00:44:35,880 --> 00:44:39,240
and things kind of gradually 
climb even despite a similar 

905
00:44:39,240 --> 00:44:41,920
workload across long periods of 
runs. 

906
00:44:42,520 --> 00:44:44,760
That's normal. 
But in heat, that gets 

907
00:44:44,760 --> 00:44:48,440
exaggerated a little bit more. 
And so some of those physiologic

908
00:44:48,440 --> 00:44:51,000
variables that we were talking 
about earlier, they get 

909
00:44:51,000 --> 00:44:54,320
accentuated a little bit. 
And so you or your body on the 

910
00:44:54,320 --> 00:44:57,880
inside is, is genuinely working 
harder, even if you don't 

911
00:44:57,880 --> 00:45:02,320
exactly feel like it early on. 
So I think you're going to be 

912
00:45:02,320 --> 00:45:03,920
losing a lot of sweat, you're 
going to be losing a lot of 

913
00:45:03,920 --> 00:45:05,640
electrolytes. 
Your body's working a little bit

914
00:45:05,640 --> 00:45:08,400
harder. 
So I think with those long runs,

915
00:45:08,400 --> 00:45:10,960
especially if those long runs 
are starting to get over an 

916
00:45:10,960 --> 00:45:14,640
hour, especially if they're 
getting upwards of two hours or 

917
00:45:14,640 --> 00:45:17,480
more and you're in the heat, 
like you need to have some kind 

918
00:45:17,480 --> 00:45:20,320
of nutrition plan in place, 
whether it's fluids, 

919
00:45:20,480 --> 00:45:25,680
electrolytes, glucose, you don't
want to have, you don't want to 

920
00:45:25,680 --> 00:45:30,040
have a bonking episode in the 
middle of a freaking heat wave. 

921
00:45:30,040 --> 00:45:32,320
You know, like that is bad news 
bears. 

922
00:45:32,760 --> 00:45:37,080
So, and it can happen and it can
happen in trained individuals. 

923
00:45:37,080 --> 00:45:39,160
I've seen it and it's not 
pretty. 

924
00:45:39,720 --> 00:45:44,320
And so you want to just make 
sure you you want to be safe. 

925
00:45:44,640 --> 00:45:46,040
You don't want it, you don't 
want to be sorry. 

926
00:45:46,400 --> 00:45:52,200
So I think whether you're having
like a naked belt with you, some

927
00:45:52,200 --> 00:45:55,160
kind of, I mean, a belt 
apparatus or even just using 

928
00:45:55,160 --> 00:45:58,720
pockets for gels or you have 
water fountains planned along 

929
00:45:58,720 --> 00:46:01,120
the way, is if there's some 
recreational parks or things 

930
00:46:01,120 --> 00:46:04,000
that you know, in your 
neighborhoods or towns or 

931
00:46:04,000 --> 00:46:07,680
whatever, you want to have 
something in place that you 

932
00:46:07,680 --> 00:46:10,600
know, and you can trust and have
it be relatively routine. 

933
00:46:10,600 --> 00:46:14,120
So that if something happens or 
you, you know, there's, there's 

934
00:46:14,120 --> 00:46:18,920
some level of help, but also you
have a nutritional plan in place

935
00:46:18,920 --> 00:46:21,040
as well. 
And so like when I was living 

936
00:46:21,040 --> 00:46:24,080
back in Redlands before, even 
before I got into longer 

937
00:46:24,080 --> 00:46:26,520
distance stuff, even in high 
school, we would plan longer. 

938
00:46:26,600 --> 00:46:29,960
Like if we had a long run, we'd 
plan it around the parks and 

939
00:46:29,960 --> 00:46:31,720
we'd stop and we'd have drinks 
at the water fountains. 

940
00:46:31,720 --> 00:46:33,280
That wasn't even anything coach 
implemented. 

941
00:46:33,280 --> 00:46:36,120
That was just something we did, 
but it's just hot and you kind 

942
00:46:36,120 --> 00:46:39,760
of have to, you know, it's like,
wait, it's hot outside. 

943
00:46:39,920 --> 00:46:41,400
I think I'd encourage that in 
general. 

944
00:46:41,400 --> 00:46:44,280
Is that especially for heat 
considerations Even without 

945
00:46:44,280 --> 00:46:46,840
heat, a lot of the sports 
dietitians I know in the 

946
00:46:46,840 --> 00:46:49,560
American Academy of Sports 
Medicine generally suggests that

947
00:46:49,560 --> 00:46:52,160
if you start getting like not 
even heat related, you start 

948
00:46:52,160 --> 00:46:54,320
getting over an hour of 
exercise, you should start 

949
00:46:54,320 --> 00:46:55,840
thinking about bringing some 
fluids with you. 

950
00:46:56,120 --> 00:46:58,840
You start getting up in that 
hour and a half ish area. 

951
00:46:58,840 --> 00:47:01,200
You should start thinking about 
some kind of electrolyte drink. 

952
00:47:01,400 --> 00:47:03,960
Because again, the goal you're 
not doing this for weight loss. 

953
00:47:03,960 --> 00:47:05,480
Hopefully you're doing it for 
performance. 

954
00:47:05,480 --> 00:47:07,720
If you want to maintain that 
performance, your body needs 

955
00:47:07,720 --> 00:47:10,880
things and after a little bit 
your body's going to switch from

956
00:47:10,880 --> 00:47:13,160
just using carbohydrate or just 
using carbs. 

957
00:47:13,160 --> 00:47:14,680
You're going to start running a 
little lower. 

958
00:47:14,880 --> 00:47:16,640
So having fluids is really 
important. 

959
00:47:16,640 --> 00:47:18,240
Maybe having some nutrition is 
important. 

960
00:47:18,240 --> 00:47:21,600
So if you're a long run person 
doing it for marathon, you 

961
00:47:21,600 --> 00:47:24,120
should be practicing whatever 
race day nutrition you plan to 

962
00:47:24,120 --> 00:47:26,120
use. 
If you're just doing in general,

963
00:47:26,120 --> 00:47:28,760
I'd say keep the fluids up 
because I've found that if I 

964
00:47:28,760 --> 00:47:32,360
don't do that stuff, I've got 
long run brain really badly the 

965
00:47:32,360 --> 00:47:35,000
rest of the day. 
Your brain is one of the largest

966
00:47:35,200 --> 00:47:38,200
consumers of carbohydrate. 
I was going to say that. 

967
00:47:38,280 --> 00:47:39,640
If you. 
Yeah, if you. 

968
00:47:39,640 --> 00:47:42,800
Don't use that if you're yeah, 
you're going to feel terrible 

969
00:47:42,800 --> 00:47:45,000
later. 
And when you start adding heat 

970
00:47:45,000 --> 00:47:47,600
in there now it's dangerous 
because you're working so hard 

971
00:47:47,600 --> 00:47:50,440
and the primary way your body 
reduces it's heat, it's 

972
00:47:50,440 --> 00:47:53,600
temperature is by sweating. 
And that only goes so far. 

973
00:47:53,600 --> 00:47:56,880
So with your heat, make sure you
have fluids or you have easy 

974
00:47:56,880 --> 00:47:59,080
access to fluids. 
Make sure if it's really hot, 

975
00:47:59,080 --> 00:48:01,280
you should really start thinking
about electrolytes because if 

976
00:48:01,280 --> 00:48:03,640
you want to maintain your 
performance, it's really 

977
00:48:03,640 --> 00:48:05,320
important. 
Something that I, being from 

978
00:48:05,320 --> 00:48:07,720
Oregon, didn't understand until 
I got to Southern California. 

979
00:48:07,720 --> 00:48:10,160
And then I was like, oh, this is
a thing. 

980
00:48:10,560 --> 00:48:13,800
And it took me many years to go,
oh, I don't have to feel like 

981
00:48:13,800 --> 00:48:17,280
crap during my long runs. 
I can feel much better if I just

982
00:48:17,280 --> 00:48:19,840
have a couple sips of fluid 
every 15 to 20 minutes. 

983
00:48:19,840 --> 00:48:21,400
And I was like, oh, there you 
go. 

984
00:48:21,520 --> 00:48:24,880
Wish I'd listened. 
Yeah, and I will say too, like 

985
00:48:24,880 --> 00:48:27,240
even like you had brought up the
weight loss thing. 

986
00:48:27,240 --> 00:48:31,280
Not to go on a tangent at all, 
but like if there's any fear of 

987
00:48:31,280 --> 00:48:34,080
taking in calories during a run,
you can throw that out the 

988
00:48:34,080 --> 00:48:37,040
window because the caloric 
you're going to be, no matter 

989
00:48:37,040 --> 00:48:39,600
how many calories you put in 
during that run, you're going to

990
00:48:39,600 --> 00:48:42,680
be in a deficit. 
I'd be very, very impressed if 

991
00:48:42,680 --> 00:48:44,240
you did not come out in a 
deficit. 

992
00:48:44,240 --> 00:48:47,360
You'd have to be eating the 
entire time and again and for 

993
00:48:47,360 --> 00:48:48,720
those of. 
You who want more information on

994
00:48:48,720 --> 00:48:51,080
how this affects your bones, 
please go watch the episode with

995
00:48:51,080 --> 00:48:53,800
Rich Willie that I did where he 
starts talking about, yeah, if 

996
00:48:53,800 --> 00:48:57,280
you are really in a caloric 
deficit repeatedly, the first 

997
00:48:57,280 --> 00:48:59,640
tissue that your body's going to
start pulling stuff from to make

998
00:48:59,640 --> 00:49:01,400
up for that is going to be your 
bone tissue. 

999
00:49:01,400 --> 00:49:04,600
And the worst word you can say 
to a runner is stress fracture. 

1000
00:49:04,600 --> 00:49:07,680
So if you want to avoid that, 
you don't have to eat an entire 

1001
00:49:07,680 --> 00:49:10,120
meal during your long run. 
But just getting a little bit of

1002
00:49:10,120 --> 00:49:13,080
carbohydrate with fluid in there
is a really good practice for 

1003
00:49:13,080 --> 00:49:14,960
maintaining longevity and 
performance. 

1004
00:49:16,280 --> 00:49:18,400
I will. 
Can I touch on cold weather? 

1005
00:49:18,400 --> 00:49:19,720
Yeah, I was going to start. 
Yeah, go for. 

1006
00:49:19,720 --> 00:49:21,920
Yeah, yeah. 
So for those. 

1007
00:49:21,920 --> 00:49:24,760
Who do for any of the physical 
therapists out there listening, 

1008
00:49:25,040 --> 00:49:27,960
if you want to take the sports 
clinical specialist exam, you 

1009
00:49:27,960 --> 00:49:30,560
better know both cold 
considerations and heat 

1010
00:49:30,560 --> 00:49:35,360
considerations because that may 
or may not show up on your 

1011
00:49:35,360 --> 00:49:37,560
sports exam. 
So cold considerations you need 

1012
00:49:37,560 --> 00:49:40,720
to realize is that when you're 
in the cold, your body is also 

1013
00:49:40,720 --> 00:49:43,040
working harder to maintain body 
temperature. 

1014
00:49:43,040 --> 00:49:45,640
You are inherently losing a lot 
of heat and things are going to 

1015
00:49:45,640 --> 00:49:47,200
drop really low. 
A really common thing when I 

1016
00:49:47,200 --> 00:49:49,800
grew up, you know, I'd go for a 
run in 30° weather. 

1017
00:49:50,720 --> 00:49:53,680
I have a little bit of Reynaud's
syndrome or phenomena. 

1018
00:49:53,680 --> 00:49:56,080
What do you recall it where I 
just, my hands and extremities 

1019
00:49:56,080 --> 00:49:58,640
just get really cold. 
So I might be running in a 

1020
00:49:58,640 --> 00:50:01,240
T-shirt, but I would always have
gloves on because the 

1021
00:50:01,240 --> 00:50:03,840
extremities have much harder 
time staying warm. 

1022
00:50:04,240 --> 00:50:09,640
So because you are running in a 
situation where you are working 

1023
00:50:09,640 --> 00:50:12,560
a lot harder, you still need to 
think about two factors. 

1024
00:50:12,560 --> 00:50:14,280
And heat actually has the same 
concept. 

1025
00:50:14,600 --> 00:50:18,400
If it is really cold or if it is
really hot, you are going to be 

1026
00:50:18,400 --> 00:50:21,160
utilizing more calories and 
you'll be using a harder effort 

1027
00:50:21,160 --> 00:50:24,320
to keep yourself going. 
And that means you should not be

1028
00:50:24,320 --> 00:50:27,840
afraid to modify your long run. 
If you had 15 planned, you're 

1029
00:50:27,840 --> 00:50:30,000
not going to be less of a person
if you do 13. 

1030
00:50:30,160 --> 00:50:33,680
In fact, that actually might be 
a better idea to do 13 or even 

1031
00:50:33,880 --> 00:50:36,880
consider like splitting it up or
doing some part of it somewhere 

1032
00:50:36,880 --> 00:50:39,520
else that you just need to be 
ready to modify things because 

1033
00:50:39,520 --> 00:50:41,720
don't get fixated on that timer 
number. 

1034
00:50:41,840 --> 00:50:45,360
The idea is a stimulus and if 
the environment is too intense, 

1035
00:50:45,560 --> 00:50:48,320
you can have serious health 
consequences, which include 

1036
00:50:48,320 --> 00:50:51,720
death or extremity loss if you 
push when things are too 

1037
00:50:51,720 --> 00:50:53,200
extreme. 
So if things are temperatures 

1038
00:50:53,200 --> 00:50:56,680
are getting over 100° or getting
below those freezing 

1039
00:50:56,680 --> 00:50:59,880
temperatures, if you're not used
to that and you're not adapt to 

1040
00:50:59,880 --> 00:51:03,920
that, you should really consider
modifying and, and, and doing 

1041
00:51:03,920 --> 00:51:05,920
things differently. 
For cold, you just got to make 

1042
00:51:05,920 --> 00:51:08,280
sure that you have enough 
clothes on that you're able to 

1043
00:51:08,280 --> 00:51:11,160
stay warm enough. 
And because once you, your body 

1044
00:51:11,160 --> 00:51:13,960
temperature starts to drop, a 
really important thing for 

1045
00:51:13,960 --> 00:51:16,360
people that are that have gotten
that are like now starting to 

1046
00:51:16,360 --> 00:51:19,600
get hypothermia. 
Once you start to get someone 

1047
00:51:19,600 --> 00:51:22,440
warm again, you can't let their 
temperature drop. 

1048
00:51:22,440 --> 00:51:24,800
There's some very serious things
that can happen to both the 

1049
00:51:24,800 --> 00:51:26,240
cardiovascular system and 
elsewhere. 

1050
00:51:26,240 --> 00:51:29,520
So if you let your body drop, 
the body temperature drop really

1051
00:51:29,520 --> 00:51:33,160
far and then suddenly start to 
get warmer, you need to make 

1052
00:51:33,160 --> 00:51:35,800
sure you keep getting warmer. 
You can't be doing this stuff up

1053
00:51:35,800 --> 00:51:37,640
and down. 
So whatever you're doing, be 

1054
00:51:37,640 --> 00:51:40,040
consistent and don't be afraid 
to shorten things up because 

1055
00:51:40,040 --> 00:51:44,480
your body's working a lot harder
than just 15 or just 13 or just 

1056
00:51:44,480 --> 00:51:46,560
10. 
So environment can make it much 

1057
00:51:46,560 --> 00:51:47,960
harder. 
Yeah. 

1058
00:51:49,480 --> 00:51:51,000
I mean, I couldn't have said it 
better myself. 

1059
00:51:51,000 --> 00:51:53,480
I think another thing that I 
hear anecdotally too is to be 

1060
00:51:53,480 --> 00:51:57,800
careful about over layering too,
and getting too warm and then 

1061
00:51:57,800 --> 00:52:00,800
sweating and then having a 
colder inner layer and then 

1062
00:52:00,840 --> 00:52:04,080
like, yeah, yeah, exactly. 
But I think that also. 

1063
00:52:04,080 --> 00:52:07,000
Goes in hand with some of those 
physiologic swings that you're 

1064
00:52:07,000 --> 00:52:12,200
kind of talking about. 
So and then if you also we won't

1065
00:52:12,200 --> 00:52:14,760
go down a big rabbit hole on 
this, but some of the a lot of 

1066
00:52:14,760 --> 00:52:16,680
the similar principles that 
we're talking about where you 

1067
00:52:16,680 --> 00:52:19,760
might have to modify things can 
also apply to really humid areas

1068
00:52:19,760 --> 00:52:22,120
as well. 
Definitely, for sure, and. 

1069
00:52:22,120 --> 00:52:25,440
Combinations I mean. 
If it's 95 and 100% humidity or 

1070
00:52:25,440 --> 00:52:28,160
something, I'm just, I'm so glad
I live where I live. 

1071
00:52:28,160 --> 00:52:32,160
But that is a realistic like 
thing for a lot of people, like 

1072
00:52:32,160 --> 00:52:35,320
people on the East Coast. 
In Florida, I don't know how you

1073
00:52:35,320 --> 00:52:38,440
do this like or anybody that's 
listening that's that's in there

1074
00:52:38,440 --> 00:52:40,440
like a really tropical area that
gets really hot. 

1075
00:52:40,440 --> 00:52:42,640
You got that heat and community.
I don't know, like bro, that's 

1076
00:52:42,720 --> 00:52:45,000
so hard. 
I gotta I gotta take a. 

1077
00:52:45,000 --> 00:52:49,080
Drink of water right now so a. 
Lot of the same similar ideas, 

1078
00:52:49,080 --> 00:52:51,120
principles, we we all need to go
into it. 

1079
00:52:51,120 --> 00:52:52,880
Yep, Yep. 
So last. 

1080
00:52:52,880 --> 00:52:54,600
Thing, and this is a personal 
thing, 'cause you're just coming

1081
00:52:54,600 --> 00:53:00,000
off injury, how do you return or
modify your long runs coming off

1082
00:53:00,000 --> 00:53:02,280
of injuries? 
Yeah, that's a great question. 

1083
00:53:02,280 --> 00:53:05,120
I just don't do them for a 
while, honestly. 

1084
00:53:05,120 --> 00:53:07,640
I mean, that's like, I mean, you
know, I've been up and down with

1085
00:53:07,640 --> 00:53:10,960
injuries pretty much my entire 
running career and I actually 

1086
00:53:10,960 --> 00:53:13,640
had a pretty good stretch there.
I went almost like 2:00-ish 

1087
00:53:13,640 --> 00:53:16,760
years without having one that 
like took me out. 

1088
00:53:16,760 --> 00:53:18,600
And that's actually, that's 
really good for me. 

1089
00:53:20,000 --> 00:53:22,800
And then I finally had that one 
at the end of track season there

1090
00:53:22,800 --> 00:53:26,320
that like really got me and I 
was like fudge, like that's not 

1091
00:53:26,320 --> 00:53:30,080
good. 
So I'm coming off of it. 

1092
00:53:30,080 --> 00:53:32,840
I just, I mean really that was 
probably my first real long run 

1093
00:53:32,840 --> 00:53:35,680
since the injury. 
You know, I mean, I, I don't 

1094
00:53:35,680 --> 00:53:41,520
think I've run more than 1011 
miles because you and you did 12

1095
00:53:41,520 --> 00:53:41,960
this morning. 
I. 

1096
00:53:41,960 --> 00:53:46,000
Did 15 ish it. 
Was like 14.7 or something. 

1097
00:53:46,000 --> 00:53:48,560
It was like an hour and 50 
minutes and then whatever the 

1098
00:53:48,560 --> 00:53:50,520
math, I think it was just shy of
15. 

1099
00:53:52,920 --> 00:53:57,560
And then I did have one workout 
where I got up to 12. 

1100
00:53:57,680 --> 00:54:01,440
But that's, you know, warm up 
drills, strides, there's a break

1101
00:54:01,440 --> 00:54:05,080
there and then, you know, 
workout and then cool down back 

1102
00:54:05,080 --> 00:54:07,600
to the car. 
That was in the Evo once the 

1103
00:54:07,640 --> 00:54:11,960
other day. 
So like my workout days and my 

1104
00:54:11,960 --> 00:54:14,360
long run days tend to be a 
little bit more and then I go 

1105
00:54:14,360 --> 00:54:17,600
shorter on my other days, you 
know, I don't go quite as far. 

1106
00:54:17,600 --> 00:54:24,280
I'll probably do maybe 6:00 
tomorrow, but I just try to take

1107
00:54:24,280 --> 00:54:26,360
my time. 
I just try to feel comfortable 

1108
00:54:26,360 --> 00:54:28,640
and feel good about it, 
especially given the history 

1109
00:54:28,640 --> 00:54:31,640
that I have, you know, and I'm 
not going to lie, sometimes 

1110
00:54:31,640 --> 00:54:34,080
there's things that play with 
you and the little sides of your

1111
00:54:34,080 --> 00:54:35,480
heads. 
Like am I feeling that? 

1112
00:54:35,480 --> 00:54:38,080
Is that a bad thing to feel 
like, you know, it's so easy to 

1113
00:54:38,080 --> 00:54:40,400
get caught up in that stuff. 
And I've, I've come back enough 

1114
00:54:40,400 --> 00:54:43,200
times, I don't panic, you know, 
like a lot of people do. 

1115
00:54:43,200 --> 00:54:46,760
And and you just try to try to 
keep a good headspace about it 

1116
00:54:48,320 --> 00:54:50,160
being APT. 
I'm not immune to injury. 

1117
00:54:50,160 --> 00:54:52,520
I have a human body and I need 
to take care of it. 

1118
00:54:52,560 --> 00:54:55,720
And I try to, you know, but you 
know, sometimes things get in 

1119
00:54:55,720 --> 00:55:00,320
the way, but I just try not to 
do it for a while. 

1120
00:55:00,320 --> 00:55:02,720
Resist the temptation. 
Every once in a while it gets 

1121
00:55:02,720 --> 00:55:04,200
the best of me. 
That's a lie. 

1122
00:55:04,200 --> 00:55:11,360
I did 116 mile run a few weeks 
ago and I wasn't on, I wasn't on

1123
00:55:11,360 --> 00:55:14,120
my like coaches like scheduling 
thing. 

1124
00:55:14,120 --> 00:55:16,160
Usually when we're coming back 
from injury, it's like just get 

1125
00:55:16,160 --> 00:55:18,360
healthy, you know, and get some 
consistency back. 

1126
00:55:18,360 --> 00:55:20,640
Once you have the consistency 
back, then we can start doing 

1127
00:55:20,640 --> 00:55:23,560
stuff. 
And I went on 16 and I 

1128
00:55:23,560 --> 00:55:25,520
immediately got a not so happy 
text. 

1129
00:55:25,520 --> 00:55:30,760
So let's let's do as your coach 
suggests. 

1130
00:55:30,760 --> 00:55:33,920
To suggest that typically long 
runs, like we said, they're a 

1131
00:55:33,920 --> 00:55:36,440
very big stimulus. 
If you're coming off of injury, 

1132
00:55:36,440 --> 00:55:39,720
just get healthy first, get used
to the normal mileage before you

1133
00:55:39,720 --> 00:55:44,600
start doing your longer runs. 
And then like anything right, 

1134
00:55:44,760 --> 00:55:48,440
slowly build those back in. 
You do not need to jump all and 

1135
00:55:48,440 --> 00:55:52,440
David has years of experience 
running 15/16/20. 

1136
00:55:52,440 --> 00:55:53,600
So that's a fairly standard 
thing. 

1137
00:55:53,600 --> 00:55:57,360
I probably would have suggested 
maybe, you know, you did A12K, 

1138
00:55:57,360 --> 00:55:59,520
that makes sense. 
But just like you know, easing 

1139
00:55:59,520 --> 00:56:02,240
things back because your body 
again, especially when a tissue 

1140
00:56:02,240 --> 00:56:04,480
is fresh, when we talk about 
injury, it means that when 

1141
00:56:04,480 --> 00:56:06,520
things are healing, that tissue 
is fresh. 

1142
00:56:06,720 --> 00:56:10,560
That's not necessarily the same 
tissue that new the 50 mile run.

1143
00:56:10,560 --> 00:56:12,320
There's going to be a piece of 
that that's new. 

1144
00:56:12,320 --> 00:56:15,200
That's never done that before. 
And so you need to give it some 

1145
00:56:15,200 --> 00:56:19,680
time to just adapt back and that
might be taking some time. 

1146
00:56:20,200 --> 00:56:22,720
And I think that's the big kind 
of take away with the long run. 

1147
00:56:22,720 --> 00:56:25,680
This long run episode is that 
long runs do take time to really

1148
00:56:25,680 --> 00:56:30,080
master and like everything's 
just ease into these things, 

1149
00:56:30,080 --> 00:56:31,760
right? 
Ease into the crazy workouts 

1150
00:56:31,760 --> 00:56:34,360
that all of a sudden I'm seeing 
a lot of these pop up on 

1151
00:56:34,360 --> 00:56:36,200
Instagram. 
Oh, you have to you have to do 

1152
00:56:36,440 --> 00:56:38,880
this long run type workouts like
not yet. 

1153
00:56:38,880 --> 00:56:41,880
If you're not ready for it, you 
have to do this just before the 

1154
00:56:41,880 --> 00:56:44,120
marathon. 
There's such variety and what 

1155
00:56:44,120 --> 00:56:46,800
people need, right? 
You have to do this, this 

1156
00:56:46,800 --> 00:56:48,880
distance. 
If you're this runner now you 

1157
00:56:48,880 --> 00:56:51,680
just need to find like it's 
good, it's a good stimulus if 

1158
00:56:51,680 --> 00:56:54,360
your body can handle it that 
once a week, maybe think about 

1159
00:56:54,360 --> 00:56:56,920
doing a little longer effort. 
Just kind of build in some of 

1160
00:56:56,920 --> 00:56:58,320
that stuff when maybe you have 
time. 

1161
00:56:58,320 --> 00:57:01,080
A lot of us weekends very common
for that because we just 

1162
00:57:01,240 --> 00:57:04,560
sometimes have more time. 
But take your time and figure 

1163
00:57:04,560 --> 00:57:07,040
out what works for you. 
Some people might use their 

1164
00:57:07,040 --> 00:57:08,560
normal trainers. 
Some people might use super 

1165
00:57:08,560 --> 00:57:10,400
shoes that are trying to get 
used to them for the race. 

1166
00:57:10,720 --> 00:57:13,160
Some people might use super long
run, some people might not be 

1167
00:57:13,160 --> 00:57:15,360
able to do that. 
If it's 110° outside, you need 

1168
00:57:15,360 --> 00:57:18,880
to modify it. 
So just know the basics and make

1169
00:57:18,880 --> 00:57:22,040
them work for you is kind of the
key that I think we want you to 

1170
00:57:22,040 --> 00:57:25,080
take from this. 
Any other closing thoughts on 

1171
00:57:25,080 --> 00:57:25,680
this? 
Yeah. 

1172
00:57:25,680 --> 00:57:28,120
And I think. 
One other one is just be honest 

1173
00:57:28,120 --> 00:57:31,280
with yourself where you are at 
this given point in time, not 

1174
00:57:31,280 --> 00:57:34,480
where you want to be, not where 
you were last year, you know, 

1175
00:57:34,480 --> 00:57:38,280
like where are you right now? 
Be honest with yourself and and 

1176
00:57:38,280 --> 00:57:40,080
build from there. 
And don't fall into the 

1177
00:57:40,080 --> 00:57:44,720
comparison trap of like, oh, so 
and so is doing this or everyone

1178
00:57:44,720 --> 00:57:47,160
says like if you want to be a 
good marathoner, you got to be 

1179
00:57:47,160 --> 00:57:48,920
running 100 mile weeks. 
That's not the case. 

1180
00:57:48,920 --> 00:57:51,160
There's plenty of good 
marathoners that don't, you 

1181
00:57:51,160 --> 00:57:54,960
know, But it's just like there's
certain like things that fall 

1182
00:57:54,960 --> 00:57:57,400
into the endurance sport world 
for whatever reason, whether 

1183
00:57:57,400 --> 00:57:59,560
it's running or cycling or try 
whatever. 

1184
00:58:00,040 --> 00:58:01,960
Like where there's this, like 
you said, you have to do this, 

1185
00:58:01,960 --> 00:58:04,080
you have to do this. 
Everyone's all about this right 

1186
00:58:04,080 --> 00:58:05,520
now. 
Like you got to go do this. 

1187
00:58:06,040 --> 00:58:08,880
And it's like, I don't know if 
you do, I think consistent work 

1188
00:58:08,880 --> 00:58:11,000
and hard work wins most of the 
time. 

1189
00:58:11,120 --> 00:58:13,280
You know, like your body really 
doesn't. 

1190
00:58:13,280 --> 00:58:15,440
Know the difference between a 
lot of different stimulus you 

1191
00:58:15,440 --> 00:58:17,160
throw at it. 
They just it just knows that it 

1192
00:58:17,160 --> 00:58:20,240
is a stimulus and the more 
specific you get with it, that 

1193
00:58:20,240 --> 00:58:22,960
might be better put the nuance, 
oh, you have to do this exact 

1194
00:58:22,960 --> 00:58:25,880
type where you got to. 
Figure out what works for you 

1195
00:58:25,880 --> 00:58:26,920
and. 
Creates that benefit. 

1196
00:58:26,920 --> 00:58:28,960
And so that takes some 
experimentation and some 

1197
00:58:28,960 --> 00:58:31,440
patience to figure out, oh, how 
did I respond? 

1198
00:58:31,440 --> 00:58:35,600
What is going on here is kind of
the big thing behind this. 

1199
00:58:36,360 --> 00:58:39,760
So yeah, for those of us hope 
that we always, as we finish 

1200
00:58:39,760 --> 00:58:41,480
this up, always hope this stuff 
is helpful. 

1201
00:58:41,480 --> 00:58:42,920
We do this because we really 
enjoy this. 

1202
00:58:42,920 --> 00:58:44,200
As I said, I'm doing this from 
now. 

1203
00:58:44,200 --> 00:58:47,520
It feels like a heated closet 
because the air conditioning is 

1204
00:58:47,520 --> 00:58:49,680
not reaching in here. 
But we do this every week. 

1205
00:58:49,920 --> 00:58:52,560
Really appreciate you watching. 
We have a variety of platforms 

1206
00:58:52,760 --> 00:58:56,800
that we do this on, be it on 
YouTube, be it on iTunes. 

1207
00:58:56,800 --> 00:58:58,360
There's a lot of place you can 
find this. 

1208
00:58:58,960 --> 00:59:01,760
There is the the audio obviously
comes out for the video. 

1209
00:59:01,760 --> 00:59:03,840
So typically the audio is 
released on Wednesday and the 

1210
00:59:03,840 --> 00:59:06,080
video is released on Sunday. 
Do they get that right? 

1211
00:59:06,120 --> 00:59:07,520
Audio Wednesday. 
Video Sunday. 

1212
00:59:07,560 --> 00:59:09,480
I believe so, yeah. 
Yeah, I think so. 

1213
00:59:09,480 --> 00:59:11,160
Bach. 
And BJ, don't get mad at me, I 

1214
00:59:11,160 --> 00:59:13,000
said that wrong. 
There are also lots of places 

1215
00:59:13,000 --> 00:59:15,720
you can always find us in terms 
on our social media sites, be it

1216
00:59:15,920 --> 00:59:19,120
LinkedIn, be it Instagram, 
Facebook, all those place. 

1217
00:59:19,120 --> 00:59:22,040
And of course, the biggest and 
the main place you'll find us is

1218
00:59:22,040 --> 00:59:23,560
our website. 
We talked about the art and the 

1219
00:59:23,560 --> 00:59:25,400
science, the things we put on 
our feet, especially shoe 

1220
00:59:25,400 --> 00:59:27,640
reviews, and a variety of things
that are out there. 

1221
00:59:27,760 --> 00:59:30,840
As always, it would really help 
us if you could hit the like or 

1222
00:59:30,840 --> 00:59:32,680
subscribe button. 
It does help support some of the

1223
00:59:32,680 --> 00:59:34,760
things that we do here because 
this is all stuff we do on the 

1224
00:59:34,760 --> 00:59:36,640
side. 
We, this is not our primary 

1225
00:59:36,640 --> 00:59:39,240
source of income. 
We all have jobs that we do and 

1226
00:59:39,240 --> 00:59:41,720
we do this because we really 
enjoyed it and want to share 

1227
00:59:41,720 --> 00:59:45,160
information from you so you can 
be happier and healthier with 

1228
00:59:45,160 --> 00:59:47,120
your footwear and your running 
choices. 

1229
00:59:47,480 --> 00:59:49,640
Appreciate your time. 
Hope everyone has a great day 

1230
00:59:49,640 --> 00:59:50,840
and we're going to sign off.