1 00:00:08,280 --> 00:00:12,080 Recovering from an injury can take really intentional ways to 2 00:00:12,080 --> 00:00:15,160 return to your running and sometimes that means decreasing 3 00:00:15,160 --> 00:00:16,600 the amount of stress on your body. 4 00:00:16,920 --> 00:00:20,040 The lever movement system is something that I have used as a 5 00:00:20,040 --> 00:00:23,240 physical therapist with patients and also used personally when I 6 00:00:23,240 --> 00:00:25,920 have been returning from injuries or guiding people in 7 00:00:25,920 --> 00:00:29,480 the return back because it can offload some of the stress that 8 00:00:29,480 --> 00:00:32,360 the body takes with running, allowing you to do a really 9 00:00:32,560 --> 00:00:35,880 intentional and sequential return without overloading the 10 00:00:35,880 --> 00:00:37,960 tissue. One of the great parts about it 11 00:00:37,960 --> 00:00:41,040 is that it's a completely mobile device and it can be connected 12 00:00:41,040 --> 00:00:44,840 to pretty much any treadmill. And the affordability is so low. 13 00:00:44,840 --> 00:00:47,920 I've had multiple patients be able to purchase it on their own 14 00:00:47,920 --> 00:00:50,640 where sometimes offloading systems can cost 10s of 15 00:00:50,640 --> 00:00:53,200 thousands of dollars. The lever movement system 16 00:00:53,200 --> 00:00:56,880 actually starts under 1000. And so if you are looking to try 17 00:00:56,880 --> 00:01:00,640 to find a way to continue to return back to running smart or 18 00:01:00,640 --> 00:01:02,960 just to manage some of the little niggles that come along 19 00:01:02,960 --> 00:01:05,600 with running, but keep your running volume, I would take a 20 00:01:05,600 --> 00:01:07,360 look at the lever movement system. 21 00:01:07,560 --> 00:01:10,600 So if you want to learn more, you can go to levermovement.com. 22 00:01:10,800 --> 00:01:14,120 And if you end up purchasing you can get 20% off using the code 23 00:01:14,200 --> 00:01:22,280 Dor 20. Hey everyone, and welcome to 24 00:01:22,280 --> 00:01:25,200 Doctors Running podcast where we, a group of doctors physical 25 00:01:25,200 --> 00:01:28,080 therapy, talk about the art and the science of the things we put 26 00:01:28,080 --> 00:01:28,840 on our feet. Today. 27 00:01:28,840 --> 00:01:31,920 We have a really exciting episode where Doctor Selas and 28 00:01:31,920 --> 00:01:35,880 I, who's nice enough to join me, Matt who's founder, we're going 29 00:01:35,880 --> 00:01:37,680 to have an interesting conversation that applies 30 00:01:37,680 --> 00:01:41,640 directly to us both because we are obviously we're not old. 31 00:01:41,640 --> 00:01:45,040 We're in our 30s, so we're still quite young, but we're very 32 00:01:45,040 --> 00:01:49,720 lucky to be around some pretty phenomenal masters runners who 33 00:01:49,720 --> 00:01:51,680 we both I think had the opportunity retreat. 34 00:01:51,880 --> 00:01:55,000 I've had the opportunity to do research with and also the great 35 00:01:55,000 --> 00:01:58,160 opportunity to learn from and occasionally as I can say from 36 00:01:58,160 --> 00:02:00,440 Southern California to above occasionally get beaten in Rd. 37 00:02:00,440 --> 00:02:02,240 races by because there's some pretty phenomenal. 38 00:02:02,240 --> 00:02:05,400 Fast piece of old dude shout out and gals out there, yeah. 39 00:02:05,960 --> 00:02:09,680 Shout out to John Gardner and Pete McGill, who have definitely 40 00:02:09,960 --> 00:02:13,160 nipped me at the line before, but some of these guys and gals 41 00:02:13,160 --> 00:02:15,080 are the people that continue to inspire us and certainly 42 00:02:15,080 --> 00:02:17,600 inspired me to look at this from a research standpoint. 43 00:02:17,600 --> 00:02:20,720 But what we wanted to talk about today is some of the lessons 44 00:02:20,720 --> 00:02:23,880 learned from those individuals and also talking about what the 45 00:02:23,920 --> 00:02:27,360 evidence suggests so that you can learn how to age well. 46 00:02:27,360 --> 00:02:29,680 And we're going to talk about how we're applying that and 47 00:02:29,680 --> 00:02:33,360 learning some things as we transition from being the 48 00:02:33,360 --> 00:02:36,320 collegiate post collegiate runners to now where we are 49 00:02:36,320 --> 00:02:38,720 today and trying to find essentially different identities 50 00:02:38,720 --> 00:02:41,720 from where that was. Before we go into that, we are 51 00:02:41,720 --> 00:02:43,600 going to talk about what we're wearing on our feet. 52 00:02:43,720 --> 00:02:47,200 A section that's going to be sponsored, as always by Scratch 53 00:02:47,200 --> 00:02:49,040 Labs. We really love having a support 54 00:02:49,040 --> 00:02:51,200 with nutrition. If you want to try some stuff 55 00:02:51,400 --> 00:02:54,280 out in your first order. If you type in doctors running 56 00:02:54,280 --> 00:02:57,040 all lowercase, you can get 20% off your first order. 57 00:02:57,160 --> 00:02:59,800 We really love their stuff. I really love the scratch 58 00:02:59,800 --> 00:03:01,560 chocolate recovery and the scratch. 59 00:03:01,720 --> 00:03:04,280 The Scratch Horchata have been two awesome things that I use 60 00:03:04,280 --> 00:03:07,680 constantly post run. But we are going to talk more 61 00:03:07,680 --> 00:03:10,200 about shoes and make a little apparel shout out. 62 00:03:10,200 --> 00:03:12,880 So David, what? What's on your feet? 63 00:03:12,880 --> 00:03:15,320 What are you testing? Yeah, I'll start with just 64 00:03:15,320 --> 00:03:18,960 what's on me currently. So this is the rabbit. 65 00:03:18,960 --> 00:03:22,640 Easy perforated short sleeve shirt. 66 00:03:22,640 --> 00:03:25,080 I thought the perf was performance at 1st and I had to 67 00:03:25,080 --> 00:03:27,480 like double check on all of that and I was like, wait, this might 68 00:03:27,480 --> 00:03:29,640 actually be perforated. It was perforated. 69 00:03:30,240 --> 00:03:32,160 Got it. So easy material meant to be 70 00:03:32,160 --> 00:03:35,120 kind of a running kind of more breathable version of it. 71 00:03:35,120 --> 00:03:38,440 It's a little bit more stretchy than the regular easy material, 72 00:03:38,440 --> 00:03:39,960 but it's nice. I like it. 73 00:03:39,960 --> 00:03:41,480 I haven't battle tested it quite yet. 74 00:03:41,480 --> 00:03:45,080 It literally just came in. So we'll see how it that goes. 75 00:03:45,080 --> 00:03:48,600 I have a short sleeve and a long sleeve for that, and then the 76 00:03:48,600 --> 00:03:51,200 NYC collection came in for that. So shout out Rabbit. 77 00:03:51,200 --> 00:03:55,120 Thank you. Then shoe wise, by the time this 78 00:03:55,120 --> 00:03:59,320 launches, we will have a written review out for the Hoka Mock X3. 79 00:04:00,400 --> 00:04:05,320 I'm liking it a lot. There's this one thing that I 80 00:04:05,320 --> 00:04:08,480 will have to say, kind of a general piece of warning for 81 00:04:08,480 --> 00:04:11,960 people. The foam on the top is very 82 00:04:11,960 --> 00:04:14,880 soft, the plate is stiff, and it's very rockard. 83 00:04:15,040 --> 00:04:20,880 Not a bad thing per SE, but I found that running down steep 84 00:04:20,880 --> 00:04:23,760 hills, I have a hard time getting my feet to stop in those 85 00:04:23,760 --> 00:04:25,680 things. And so I actually kind of 86 00:04:25,680 --> 00:04:27,320 aggravated my foot on one of the days. 87 00:04:27,320 --> 00:04:30,160 Now, granted, this is Santa Barbara has some steeper hills 88 00:04:30,360 --> 00:04:33,240 in some sections of town and this was one of the steeper 89 00:04:33,240 --> 00:04:36,480 ones. But I've felt fine during the 90 00:04:36,480 --> 00:04:38,080 run. Woke up the next day, my foot 91 00:04:38,080 --> 00:04:40,520 was killing me. Thankfully it turned right back 92 00:04:40,520 --> 00:04:44,680 around within 48 hours. But it was just kind of like one 93 00:04:44,680 --> 00:04:47,440 of those moments and like I kind of knew it when it was happening 94 00:04:47,440 --> 00:04:49,800 to like I was really like slapped my feet and trying to 95 00:04:49,800 --> 00:04:51,840 just like not fall down the hill. 96 00:04:51,840 --> 00:04:55,240 So other than that, they're great. 97 00:04:55,240 --> 00:04:58,480 They they roll well. They transition both good at 98 00:04:58,480 --> 00:05:02,720 like slow and faster paces. I was able to run a pretty fast 99 00:05:02,720 --> 00:05:04,880 smile, probably the fastest smile I've run in a minute. 100 00:05:04,880 --> 00:05:06,880 I haven't really been running anything fast these days. 101 00:05:06,880 --> 00:05:10,440 So in the shoe and it went just fine. 102 00:05:10,440 --> 00:05:12,800 It was nice and smooth. That was on the track. 103 00:05:13,400 --> 00:05:16,360 And then, yeah, it's easy to fall into rhythm. 104 00:05:16,360 --> 00:05:17,960 There's not anything crazy going on. 105 00:05:17,960 --> 00:05:19,040 There's a little bit of sole flare. 106 00:05:19,040 --> 00:05:21,560 It's just more of a rocker, kind of gently guided soul through 107 00:05:21,560 --> 00:05:25,720 the rear foot and really soft and bouncy top sole, stiff plate 108 00:05:25,720 --> 00:05:27,120 through the middle. It's good. 109 00:05:28,880 --> 00:05:33,320 And then the only the other one here I'll add coming up for some 110 00:05:33,320 --> 00:05:36,800 of the trail miles, the Solomon S Lab Ultra Glide 1.5. 111 00:05:36,800 --> 00:05:41,240 So excited to get some miles on these, mainly because but you're 112 00:05:41,240 --> 00:05:43,120 making faces. Did I say something wrong? 113 00:05:43,720 --> 00:05:45,960 No, not at all. OK, I'm. 114 00:05:46,040 --> 00:05:47,400 Just not doing very well with that shoe. 115 00:05:47,760 --> 00:05:49,840 Yeah, I was just like, wait, did I get the name wrong? 116 00:05:49,880 --> 00:05:51,480 I was like, no, it's not Puma. I got it right. 117 00:05:51,480 --> 00:05:56,720 No Solomon Ultra Lab, no S Lab Ultra Glide 1.5. 118 00:05:57,560 --> 00:06:00,720 I really liked the ride in the platform of the first one, but 119 00:06:00,720 --> 00:06:03,360 the upper had a really low volume to it and there was a 120 00:06:03,360 --> 00:06:06,520 couple things I didn't love about it so we'll see. 121 00:06:06,640 --> 00:06:09,560 I have yet to put it on. This literally just arrived like 122 00:06:10,200 --> 00:06:14,240 we're talking less than an hour ago, so like I haven't tried 123 00:06:14,240 --> 00:06:15,680 them on yet. The other one still has the tag 124 00:06:15,680 --> 00:06:19,760 on it, so I'm excited to try it. Given that the upper works 125 00:06:19,760 --> 00:06:22,200 better, this could be a shoot I write about later on, so we'll 126 00:06:22,200 --> 00:06:24,920 see given all things otherwise are the same. 127 00:06:26,960 --> 00:06:30,920 I got my I, I got 20 miles inversion one just got through 128 00:06:30,920 --> 00:06:33,000 that shoe for some reason came earlier from the week and got 129 00:06:33,400 --> 00:06:35,000 survived through 20 miles of inversion. 130 00:06:35,000 --> 00:06:37,640 The word version 1.5 and upper was fine. 131 00:06:37,640 --> 00:06:40,880 I think I actually got a little more healed like rubbing and 132 00:06:40,880 --> 00:06:42,800 irritation to the second one than the first one. 133 00:06:43,080 --> 00:06:45,320 I'm just not a fan of someone who needs more stability. 134 00:06:45,320 --> 00:06:47,280 I was very excited because I thought those sidewalls were 135 00:06:47,280 --> 00:06:49,920 going to be amazing and unfortunately there's a ton more 136 00:06:49,920 --> 00:06:52,280 lateral soul flare than medial. And so I just feel like I'm 137 00:06:52,280 --> 00:06:54,840 getting pushed ends and the sidewalls unfortunately didn't 138 00:06:54,840 --> 00:06:57,560 help. So I got my miles, but it was a 139 00:06:57,760 --> 00:06:59,240 it was a struggle. So definitely if you need 140 00:06:59,240 --> 00:07:01,640 lateral like guidance, it's probably going to be better. 141 00:07:01,640 --> 00:07:05,080 Like like lateral support, like like the pressure from sidewall, 142 00:07:05,080 --> 00:07:07,920 it's going to be better. But I'm just putting my opinion 143 00:07:07,920 --> 00:07:10,920 out there, so anything else? No. 144 00:07:10,920 --> 00:07:12,120 What about you? What do you got on your feet? 145 00:07:12,120 --> 00:07:14,560 Sweet. So I've also got not just on my 146 00:07:14,560 --> 00:07:18,800 feet, but wearing over rabbit was nice enough to send along 147 00:07:18,800 --> 00:07:21,560 one of my favorite shirts in the world. 148 00:07:21,560 --> 00:07:23,680 And if any of my students are watching this, they know that 149 00:07:23,680 --> 00:07:25,360 these are the shirts that I wear constantly. 150 00:07:25,960 --> 00:07:27,520 The rabbit high country short sleep. 151 00:07:27,520 --> 00:07:29,800 I absolutely love. I'm pretty sure I have most 152 00:07:29,800 --> 00:07:32,840 colorways. I just ordered two more and then 153 00:07:32,840 --> 00:07:36,520 this showed up in the mail. So this is a is a running shirt 154 00:07:36,520 --> 00:07:38,480 to actually run up to 15 miles in this. 155 00:07:38,480 --> 00:07:42,040 This is usually also my shirt because they look pretty decent 156 00:07:42,760 --> 00:07:45,280 and look professional and so. I've got to wear out there. 157 00:07:45,720 --> 00:07:49,160 Yeah, either clinic or teaching this is it because I love that I 158 00:07:49,160 --> 00:07:51,720 can wear this and look halfway decent, although somebody 159 00:07:51,760 --> 00:07:57,120 comments below and tells me I don't and can can just roll into 160 00:07:57,120 --> 00:07:59,120 a run right afterwards. And so it's great. 161 00:07:59,120 --> 00:08:02,080 So I really love these and they breathe super well without 162 00:08:02,080 --> 00:08:05,480 losing that kind of like semi professional look. 163 00:08:05,480 --> 00:08:08,400 So I really enjoyed it. So we'll I haven't battle tested 164 00:08:08,400 --> 00:08:11,560 this one yet. I've just worn it just around 165 00:08:11,560 --> 00:08:14,600 today so I will go for running it soon, although I probably 166 00:08:14,600 --> 00:08:16,960 should wash after running it for the last 24 hours so that's a 167 00:08:16,960 --> 00:08:19,400 different story. Anyway, from a rum perspective, 168 00:08:19,400 --> 00:08:22,320 not too many things. I actually have miles on most 169 00:08:22,320 --> 00:08:25,000 stuff. I have the Mizuno Wave Rebellion 170 00:08:25,000 --> 00:08:27,520 Flash 3 which I've actually really enjoyed. 171 00:08:27,520 --> 00:08:29,880 I didn't really like one. One was clunky. 172 00:08:30,160 --> 00:08:31,760 Version 2 was like this is a little better. 173 00:08:31,760 --> 00:08:34,159 I don't get why Andrea loves this thing so much, but 174 00:08:34,200 --> 00:08:36,840 whatever. Version 3 for those of you 175 00:08:36,840 --> 00:08:39,760 wondering, Mizuno, a lot of their racing shoes and they're 176 00:08:39,760 --> 00:08:42,159 like like lightweight. It kind of fit a half size 177 00:08:42,159 --> 00:08:43,679 small. The size it's being weird, just 178 00:08:43,679 --> 00:08:46,880 go up a half size. I I second guess myself and I 179 00:08:46,880 --> 00:08:49,320 have gotten miles in these shoes and I have really enjoyed them, 180 00:08:49,320 --> 00:08:51,240 but go 1/2 size up. My toes have been getting a 181 00:08:51,240 --> 00:08:53,160 little crushed. The sizing is a little bit off 182 00:08:53,160 --> 00:08:56,720 if you're between sizes go up a half size, but I really even 183 00:08:56,720 --> 00:08:58,040 though these should not work for me. 184 00:08:58,240 --> 00:09:01,240 They are very immediately biased because it's soft and a little 185 00:09:01,240 --> 00:09:04,120 extra lateral soap flare. But they broke in and I've still 186 00:09:04,120 --> 00:09:08,120 enjoyed getting miles on the the the Mizuna embassy XP is really 187 00:09:08,120 --> 00:09:09,920 good. It really feels like the 188 00:09:09,920 --> 00:09:13,280 rebellion pro one in a little bit more of a training type shoe 189 00:09:13,280 --> 00:09:16,080 and I've done a workout in this. It's done really well. 190 00:09:16,080 --> 00:09:19,080 It's also not as low drop as advertised if you land a little 191 00:09:19,080 --> 00:09:20,640 farther. So that's taken the pressure off 192 00:09:20,640 --> 00:09:22,840 my Achilles and I've gotten getting through about of 193 00:09:22,840 --> 00:09:25,880 Achilles tendinopathy right now that flared up and this has been 194 00:09:25,880 --> 00:09:28,200 helpful despite causing me to prone it excessively. 195 00:09:28,440 --> 00:09:31,360 It feels like a little bit higher drop and it just rolls so 196 00:09:31,360 --> 00:09:33,040 nice and got some really nice bounce to it. 197 00:09:33,280 --> 00:09:35,600 It's just the upper fit that I would go 1/2 size up. 198 00:09:35,600 --> 00:09:38,880 So my miles are done and I really enjoyed it so far. 199 00:09:39,080 --> 00:09:42,800 The other shoes that I'm working on right now, and I talked about 200 00:09:42,800 --> 00:09:46,600 this I think on the last episode was the Hoko Rocket X Trail, 201 00:09:46,600 --> 00:09:48,680 which I've enjoyed. I'm struggling with the upper 202 00:09:48,680 --> 00:09:50,520 because my heel's a little sensitive and the counter's 203 00:09:50,520 --> 00:09:53,200 really, really stiff, but this has just been a rocket of a 204 00:09:53,200 --> 00:09:54,680 shoe. I think if you really want a 205 00:09:54,680 --> 00:09:57,360 super trail shoe, this is probably the closest thing I've 206 00:09:57,360 --> 00:10:00,000 felt to some of the road models and I've just really enjoyed it 207 00:10:00,000 --> 00:10:03,360 when my heel isn't flared up. But it's been a shoe not the 208 00:10:03,360 --> 00:10:06,480 most aggressive grip, but still does really, really well. 209 00:10:06,480 --> 00:10:10,080 And man, this full length Pima midsole bounces really nicely. 210 00:10:10,080 --> 00:10:14,360 So another option out there. And finally I actually got 100 211 00:10:14,360 --> 00:10:18,360 miles on the New Balance SC Elite version 5 and I didn't 212 00:10:18,360 --> 00:10:21,160 think I was gonna like this shoe and I'm gonna put 100 mile 213 00:10:21,160 --> 00:10:24,080 review up, but you can see it that the outsole is still 214 00:10:24,240 --> 00:10:26,120 totally. And I thought for sure I was 215 00:10:26,120 --> 00:10:29,600 gonna RIP off this rubber piece and I didn't and I didn't. 216 00:10:29,960 --> 00:10:33,440 Yeah, I didn't like totally like this shoe when I first started. 217 00:10:33,440 --> 00:10:35,160 The only thing that kind of piqued my interest was like, 218 00:10:35,440 --> 00:10:37,360 this is one of the first super shoes I've been able to 219 00:10:37,360 --> 00:10:40,200 comfortably do long runs in. Normally I don't wear super 220 00:10:40,200 --> 00:10:42,600 shoes for long runs, even with my wife who wear them all the 221 00:10:42,600 --> 00:10:44,840 time and I'm pushing a stroller struggling to keep up with her. 222 00:10:45,080 --> 00:10:47,680 This is one of the first shoes that I was really surprised I 223 00:10:47,680 --> 00:10:50,720 could tolerate for long runs. And I it's not overly stable. 224 00:10:50,720 --> 00:10:53,480 The mid foot's narrow, but it just hangs on long enough and 225 00:10:53,480 --> 00:10:56,760 it's comfortable enough that just as does long miles Super, 226 00:10:57,000 --> 00:11:00,840 super. Well the plate was super stiff 227 00:11:00,840 --> 00:11:05,080 initially also and then as it's broken in just like 10K and U. 228 00:11:05,480 --> 00:11:09,720 This shoe is so comfortable nice wider toe box Uer is really 229 00:11:09,720 --> 00:11:11,560 comfortable. The durability is great. 230 00:11:11,560 --> 00:11:15,280 The midsole, it's not the fastest shoe out there, but man, 231 00:11:15,280 --> 00:11:18,400 it's comfortable. So I yeah, I'm really impressed 232 00:11:18,400 --> 00:11:21,440 with this shoe that it's hung on for this long and I've been able 233 00:11:21,440 --> 00:11:25,440 to do this many things in it. And so I think it still holds on 234 00:11:25,440 --> 00:11:27,520 to the even though the plate's really aggressive and you got to 235 00:11:27,520 --> 00:11:30,560 break it in, it's still one of the more friendly super racing 236 00:11:30,560 --> 00:11:34,280 shoes out there that that can handle, I think quite a bit. 237 00:11:34,400 --> 00:11:38,200 So yeah, I am very impressed with this shoe and yeah, might 238 00:11:38,200 --> 00:11:40,920 be in contention for racing shoe of the year because of its 239 00:11:40,920 --> 00:11:45,280 ability to handle quite a bit. So yeah, that's the big, big 240 00:11:45,280 --> 00:11:48,080 surprise. Any other notes of things you're 241 00:11:48,080 --> 00:11:52,480 testing right now? No, shut up, Ace expanded for 242 00:11:52,480 --> 00:11:53,560 the hat that I. Was going to say. 243 00:11:53,760 --> 00:11:56,440 I mean, that's pretty sweet, but that, I mean, I've had this for 244 00:11:56,440 --> 00:12:00,360 a while though, so there wasn't anything like new World 245 00:12:00,360 --> 00:12:03,360 Athletics champion, you know, world World Championships are 246 00:12:03,360 --> 00:12:05,320 going right now for track marathon, etcetera. 247 00:12:06,320 --> 00:12:09,760 That's fun, fun to watch that marathon, men's marathon is 248 00:12:09,760 --> 00:12:12,600 going right now with the time change stuff. 249 00:12:12,600 --> 00:12:15,280 It's kind of weird. It's the morning over there and 250 00:12:15,280 --> 00:12:17,040 then women's marathon was yesterday. 251 00:12:17,040 --> 00:12:19,560 There was some pretty surprise and pretty cool finishes there. 252 00:12:19,560 --> 00:12:22,880 So yeah, I don't know. That's it. 253 00:12:22,960 --> 00:12:24,880 Let's get into. It all right, let's get into it. 254 00:12:25,000 --> 00:12:27,480 So again, what we're going to be talking about today is 255 00:12:27,480 --> 00:12:30,720 considerations for the aging and transitioning athlete. 256 00:12:31,080 --> 00:12:34,240 And why we're talking about this is not just because, you know, 257 00:12:34,240 --> 00:12:36,920 we both decently and myself especially work with a lot of 258 00:12:36,920 --> 00:12:39,840 masters athletes and I do a lot of masters running research, but 259 00:12:39,840 --> 00:12:42,600 it's also that we are both going through some transitional phases 260 00:12:42,600 --> 00:12:45,400 right now, both kind of going, hey, life is looking very 261 00:12:45,400 --> 00:12:47,000 different. David and I had an extensive 262 00:12:47,000 --> 00:12:50,440 conversation at the last episode going, hey, life looks different 263 00:12:50,440 --> 00:12:53,520 than it did many years ago when we were either collegiate or 264 00:12:53,520 --> 00:12:57,160 post collegiate athletes going. How do you balance that? 265 00:12:57,320 --> 00:12:58,920 How do you adjust training for that? 266 00:12:58,920 --> 00:13:00,200 And there's a lot of people going through this. 267 00:13:00,200 --> 00:13:03,000 And what we also don't want, we want to clarify is we're not 268 00:13:03,000 --> 00:13:05,960 telling anybody what to do. What we don't want this to come 269 00:13:05,960 --> 00:13:09,160 off with is like saying, oh, like as we get older that you 270 00:13:09,160 --> 00:13:12,520 have to slow down or that you have to do some of these things. 271 00:13:12,640 --> 00:13:14,920 This is just for those who are going, You know, I had this 272 00:13:14,920 --> 00:13:18,160 identity of being in a college athlete and now things might be 273 00:13:18,160 --> 00:13:20,440 changing a little bit. There are also some people that 274 00:13:20,440 --> 00:13:22,840 keep going or they even start moving in. 275 00:13:22,840 --> 00:13:25,360 They they weren't college athletes and then they become a 276 00:13:25,360 --> 00:13:27,280 professional athlete later. We've seen that with actually a 277 00:13:27,280 --> 00:13:30,200 decent number of people. We also see plenty of people 278 00:13:30,200 --> 00:13:33,040 that are still crushing at the Olympics in their late 30s 279 00:13:33,040 --> 00:13:35,200 forties. And isn't there somebody in the 280 00:13:35,280 --> 00:13:37,880 world marathon champions that's like 50 plus that's still 281 00:13:37,880 --> 00:13:40,440 running in the marathon? He's made every world champs, 282 00:13:40,640 --> 00:13:41,480 really. I don't know. 283 00:13:41,520 --> 00:13:43,200 Yeah. I cannot remember his name. 284 00:13:43,200 --> 00:13:44,600 He's not from the United States, but. 285 00:13:45,040 --> 00:13:49,960 Boss he was when he met the. Last team yeah, Abdi Abdurahman 286 00:13:49,960 --> 00:13:52,680 is another like really awesome person that defies a lot of the 287 00:13:52,680 --> 00:13:54,840 aging research that's still crushing it out there. 288 00:13:55,160 --> 00:13:58,920 But this is just for this is things that we have learned, 289 00:13:59,320 --> 00:14:02,000 learn from being observant, learn from trying to be smarter 290 00:14:02,000 --> 00:14:03,680 about our training and balancing life. 291 00:14:03,680 --> 00:14:07,600 Like I've got a little one, I've got multiple jobs, David has 292 00:14:07,760 --> 00:14:10,240 job, lot of responsibilities, doctors are running. 293 00:14:10,240 --> 00:14:12,080 So we're trying to figure out how do we balance this stuff. 294 00:14:12,080 --> 00:14:14,240 We're also optimizing performance and that looks 295 00:14:14,240 --> 00:14:16,840 different now compared to how it once did. 296 00:14:17,240 --> 00:14:19,960 Just as when you start working with people in their 50s, 297 00:14:19,960 --> 00:14:23,040 sixties, seventies, 80s, things start to change. 298 00:14:23,040 --> 00:14:25,240 And the people that have been most successful that I've 299 00:14:25,240 --> 00:14:27,480 certainly worked with have especially when it comes to 300 00:14:27,480 --> 00:14:30,040 training have been there. They change. 301 00:14:30,040 --> 00:14:33,920 They do things very different than I would do in college, 302 00:14:33,920 --> 00:14:35,760 right. And even post post collegiately 303 00:14:35,760 --> 00:14:38,720 going how they do workouts, how they balance their life, how 304 00:14:38,720 --> 00:14:40,760 they do pacing, how they respond to things. 305 00:14:41,160 --> 00:14:44,520 It looks different because you really have to be smarter and 306 00:14:44,760 --> 00:14:47,320 smarter and smarter about your training because your body is 307 00:14:47,320 --> 00:14:48,920 changing. Even though a lot of people can 308 00:14:48,920 --> 00:14:53,440 still be really fast up to 8090 plus, like you know, still 309 00:14:53,440 --> 00:14:56,120 crushing sometimes in age group stuff and even you're going to 310 00:14:56,120 --> 00:15:00,360 see people in their 60s now that age range, the 60 age range is 311 00:15:00,360 --> 00:15:02,880 crushing things right now. You're seeing people that are 312 00:15:02,880 --> 00:15:07,040 running sub 230 marathons now at that age and like that in the 313 00:15:07,040 --> 00:15:09,200 two 30s and they're crushing times. 314 00:15:09,320 --> 00:15:13,200 Women are running like sub 3 low threes in their 60s. 315 00:15:13,200 --> 00:15:16,160 So we're seeing some changes. People are still crushing it, 316 00:15:16,160 --> 00:15:19,080 but they're also, you have to know that some things are 317 00:15:19,080 --> 00:15:22,480 happening to our bodies that you have to adjust if you still want 318 00:15:22,480 --> 00:15:25,680 to optimize your performance. You can run fast, you can do 319 00:15:25,680 --> 00:15:27,760 things well. There's just some changes that 320 00:15:27,760 --> 00:15:29,800 you have to adjust. So, David, if you want to share 321 00:15:29,800 --> 00:15:32,120 a little bit about what you're kind of thinking and going 322 00:15:32,120 --> 00:15:33,920 through at the moment, how this kind of motivated this 323 00:15:33,920 --> 00:15:36,720 conversation, why don't you talk the audience through how we 324 00:15:36,720 --> 00:15:38,200 arrived here? Yeah. 325 00:15:38,200 --> 00:15:43,160 I mean, it kind of originated from the idea of like the aging 326 00:15:43,160 --> 00:15:46,520 athlete and that basic considerations can change across 327 00:15:46,520 --> 00:15:50,240 the lifespan, and that doesn't entirely mean physiologic. 328 00:15:50,320 --> 00:15:55,280 And when we look back, I mean, now, I mean, I graduated college 329 00:15:56,360 --> 00:16:00,320 close to 10 years ago now, not quite 10, but a little bit less 330 00:16:00,320 --> 00:16:03,440 than that. And a lot's changed, right? 331 00:16:03,440 --> 00:16:06,680 That's a decade of time. And I got the thought of it 332 00:16:06,680 --> 00:16:10,760 because I was like, I don't want this conversation to be entirely 333 00:16:10,920 --> 00:16:13,400 post collegiate population because there's plenty of people 334 00:16:13,400 --> 00:16:16,800 that have basic considerations, you know, managing activity as 335 00:16:16,800 --> 00:16:21,000 they get older. But life looks very different 336 00:16:21,000 --> 00:16:24,040 with like each five years there. You know, where it's like, OK, 337 00:16:24,040 --> 00:16:26,000 well, I finished college, but I'm going to grad school. 338 00:16:26,000 --> 00:16:27,800 So I'll just run a little bit here and there, but I'm in grad 339 00:16:27,800 --> 00:16:29,640 school. Get out of grad school. 340 00:16:29,760 --> 00:16:32,000 You know, OK, well, I'm still getting my feet wet here, but I 341 00:16:32,000 --> 00:16:34,240 still, I have that energy. I'm still excited about this. 342 00:16:34,240 --> 00:16:37,320 Like, let's do it. Fast forward another five years, 343 00:16:37,320 --> 00:16:39,720 you know, or more. And then it's like, OK, you kind 344 00:16:39,720 --> 00:16:42,920 of have to start asking yourself like I was, I was running a lot. 345 00:16:42,960 --> 00:16:46,240 You know, I was running close to 80 mile weeks for the last five 346 00:16:46,240 --> 00:16:50,640 years, like 80 if I, if I was, if I was healthy, probably more 347 00:16:50,640 --> 00:16:54,360 like 607060 to 7070 to 80 depending on season. 348 00:16:54,360 --> 00:16:57,440 But kind of had a point where I was like getting really 349 00:16:57,440 --> 00:16:58,880 fatigued. So I was kind of starting to get 350 00:16:58,880 --> 00:17:00,600 burnt out. And then I was getting to the 351 00:17:00,600 --> 00:17:04,880 point where I was like, I don't know if I really like can can do 352 00:17:04,880 --> 00:17:08,040 this at this capacity, like what I'm doing and whether or not 353 00:17:08,040 --> 00:17:10,720 even if I want to like how do I manage doing that? 354 00:17:11,440 --> 00:17:14,760 And that kind of sparks different thoughts, you know, as 355 00:17:14,760 --> 00:17:20,200 far as where to go from here. But you know, I mean, you client 356 00:17:20,200 --> 00:17:23,599 said it as well, or I'm saying it as it's just you and I, but 357 00:17:25,599 --> 00:17:29,440 that things do change and like you have a little one now, you 358 00:17:29,440 --> 00:17:32,520 know, maybe work demands go higher, you have more hours, 359 00:17:32,520 --> 00:17:34,440 you, you know, you have a family, you have different 360 00:17:34,440 --> 00:17:37,920 responsibilities, things add up. You know, we're obviously we 361 00:17:37,920 --> 00:17:40,240 have doctors of running. So we're writing constantly, 362 00:17:40,240 --> 00:17:45,360 recording different videos and just managing the sum of all of 363 00:17:45,360 --> 00:17:47,440 it. And that's more on the life side 364 00:17:47,440 --> 00:17:49,840 of things, you know, not necessarily physiologic. 365 00:17:50,680 --> 00:17:54,080 Which those interact by the way, so your body doesn't know the 366 00:17:54,080 --> 00:17:56,120 difference between a hard workout sometimes and an 367 00:17:56,120 --> 00:17:59,960 extremely stressful life event. So that from a sometimes from 368 00:17:59,960 --> 00:18:01,880 physiological standpoint can have the same impact. 369 00:18:01,880 --> 00:18:04,120 So understanding the influence of like is important. 370 00:18:04,280 --> 00:18:06,000 Keep going. Yeah, no, you're right. 371 00:18:06,000 --> 00:18:08,640 I mean, if you get really busy, you're under a lot of stress, 372 00:18:08,640 --> 00:18:11,120 you're not sleeping well, your body's not recovering well. 373 00:18:11,120 --> 00:18:14,040 So that can have direct implications on your 374 00:18:14,040 --> 00:18:16,080 performance, no matter how much you're running or how hard 375 00:18:16,080 --> 00:18:18,760 you're running or lifting, or you could be doing all the right 376 00:18:18,760 --> 00:18:21,320 things, but if you're not taking care of yourself in certain 377 00:18:21,320 --> 00:18:23,720 other ways, they might balance out a little bit. 378 00:18:23,720 --> 00:18:28,600 So it just kind of sparked the idea to have a conversation 379 00:18:28,600 --> 00:18:31,280 about this and different considerations across aging. 380 00:18:31,280 --> 00:18:36,440 I don't necessarily want it to be collegiate post collegiate 381 00:18:36,440 --> 00:18:38,920 only because there's such a massive population of people 382 00:18:38,920 --> 00:18:41,520 that have basic considerations where like maybe they got into 383 00:18:41,520 --> 00:18:44,600 running in their 30s, right? And then now they're, I would 384 00:18:44,640 --> 00:18:47,920 say that 50 or 60. I would say that's probably the 385 00:18:47,920 --> 00:18:50,680 majority of population now that a lot of people have either come 386 00:18:50,680 --> 00:18:52,920 in through other means or running groups now that in the 387 00:18:52,920 --> 00:18:56,160 post COVID era, the explosion of running groups that people are 388 00:18:56,160 --> 00:18:59,080 actually getting more involved in running than ever before. 389 00:18:59,080 --> 00:19:01,720 So yeah, I agree. But you know, we're talking our 390 00:19:01,720 --> 00:19:04,440 experiences. But this also transcends not 391 00:19:04,440 --> 00:19:07,960 just us, but many others who are getting into this at different 392 00:19:07,960 --> 00:19:11,640 times, including those who are getting starting in their 50s 393 00:19:11,640 --> 00:19:14,040 and 60s. But I think your point about 394 00:19:14,040 --> 00:19:16,880 going, you know, like if you are lucky enough to do college 395 00:19:16,880 --> 00:19:19,840 athletics and then compete at a super high level, there's going 396 00:19:19,840 --> 00:19:22,280 to be a point where things might look a little bit different. 397 00:19:22,280 --> 00:19:24,520 And that I think speaks to the first point that I'm going to 398 00:19:24,520 --> 00:19:27,760 make is that and that I've learned that I need to work on 399 00:19:27,760 --> 00:19:31,120 and I'm not very good at this is that there are seasons in life, 400 00:19:31,320 --> 00:19:33,280 There are times when you're going to be able and you have 401 00:19:33,280 --> 00:19:36,760 the opportunity to really hammer mileage intensity workouts. 402 00:19:36,920 --> 00:19:39,160 And there's other times that you may have to pull that back a 403 00:19:39,160 --> 00:19:41,320 little bit just to make sure you balance everything out. 404 00:19:41,600 --> 00:19:45,080 And I, I will say, watching John, John Gardner, who is a 405 00:19:45,160 --> 00:19:48,240 high level masters athlete in Southern California, do that 406 00:19:48,240 --> 00:19:50,160 always blew my mind. But I think it's one of the 407 00:19:50,160 --> 00:19:52,840 reasons he's been very, very successful for a long period is 408 00:19:52,840 --> 00:19:56,080 that, you know, during winter, fall, he would really crush 409 00:19:56,080 --> 00:19:57,960 cross country. In the spring, he'd get after in 410 00:19:57,960 --> 00:20:00,440 track summer, he'd back off and mileage. 411 00:20:00,440 --> 00:20:04,120 And John, you can e-mail me if I'm like misunderstanding this. 412 00:20:04,280 --> 00:20:07,160 But like, summer was easier also because Southern California gets 413 00:20:07,240 --> 00:20:09,600 really hot in the summer and you got to run super early all the 414 00:20:09,600 --> 00:20:11,760 time. But backing off a little bit to 415 00:20:11,760 --> 00:20:14,400 let your body recover isn't a bad thing. 416 00:20:14,400 --> 00:20:15,880 And I think that's where David is right now. 417 00:20:15,880 --> 00:20:18,440 He's hammered quite a bit now, taking some downtime. 418 00:20:18,440 --> 00:20:21,720 Just kind of. Reset, refocus, figure things 419 00:20:21,720 --> 00:20:23,000 out, figure out what his goals are. 420 00:20:23,400 --> 00:20:27,960 But you need to be able to align your running goals and your 421 00:20:28,040 --> 00:20:30,880 great goal races with the rest of your life, right? 422 00:20:30,880 --> 00:20:34,160 So you know, that's what what I observed from John is that in 423 00:20:34,160 --> 00:20:36,600 the summer, he could would dial stuff back a little bit. 424 00:20:36,800 --> 00:20:39,160 In the fall, spring race is more intense. 425 00:20:39,160 --> 00:20:41,880 He would really go into that. So make sure things are lining 426 00:20:41,880 --> 00:20:44,280 up because there are other stressors in life. 427 00:20:44,280 --> 00:20:45,960 You're going to have kids, you're going to have work, 428 00:20:45,960 --> 00:20:48,240 you're going to have commuting, you're going to have family 429 00:20:48,240 --> 00:20:50,320 stuff like all this stuff comes together. 430 00:20:50,600 --> 00:20:53,680 And you have to realize that a lot of the professional athletes 431 00:20:53,680 --> 00:20:56,320 out there, you can't compare yourself to because they get to 432 00:20:56,320 --> 00:20:59,160 do this as their job and as their full time stuff. 433 00:20:59,160 --> 00:21:01,080 So when we see you see on social media, and I think our people 434 00:21:01,080 --> 00:21:03,840 are getting better at this is going don't always follow what 435 00:21:03,840 --> 00:21:05,320 the elite exactly what the elites do. 436 00:21:05,320 --> 00:21:06,760 Yeah, because you're not an elite. 437 00:21:07,120 --> 00:21:13,600 If you want to be, you're going to have to sacrifice some other 438 00:21:13,600 --> 00:21:14,960 stuff because that's what they do. 439 00:21:15,320 --> 00:21:19,320 And Andrea said this in our, in our group chat is if you can't 440 00:21:19,320 --> 00:21:21,760 do it all, you have to figure out where you, what you can 441 00:21:21,760 --> 00:21:24,800 optimize and know that if you really want to be top on top, a 442 00:21:24,800 --> 00:21:27,400 lot of times there's some sacrifices that have to be made. 443 00:21:27,400 --> 00:21:30,440 You got to make sure that you can make those because you can't 444 00:21:30,440 --> 00:21:33,920 skimp on things like when you're younger in your 20s, you can get 445 00:21:33,920 --> 00:21:35,680 away with the stuff. There's things that I'm 446 00:21:35,680 --> 00:21:37,640 realizing right now now that I can't get away with, like 447 00:21:37,920 --> 00:21:39,640 dietary stuff. My wife and I have been had to 448 00:21:39,640 --> 00:21:42,920 be super on top of our diet to go, hey, we need to optimize 449 00:21:42,920 --> 00:21:44,400 this. And there's a couple, you know, 450 00:21:44,400 --> 00:21:46,240 various medical reasons for this as well. 451 00:21:46,240 --> 00:21:49,720 But like, sleep has been really, really important, optimizing 452 00:21:49,720 --> 00:21:51,600 strength. My wife and I have never really 453 00:21:51,600 --> 00:21:54,240 had alcohol, but that's something also that as you get 454 00:21:54,240 --> 00:21:56,800 older, that can make a little more impact on your system. 455 00:21:56,800 --> 00:22:00,760 So realizing even in your 30s that there are some periods of 456 00:22:00,760 --> 00:22:02,760 time when your body is going to change. 457 00:22:02,760 --> 00:22:06,800 There's good evidence that a lot of changes, both physiologically 458 00:22:06,800 --> 00:22:08,920 and musculoskeletal, start in your 30s. 459 00:22:08,920 --> 00:22:10,760 It can be anywhere from 30 to 35. 460 00:22:11,120 --> 00:22:13,240 The second time point you start to see change is going to be 461 00:22:13,240 --> 00:22:16,920 around 50 years old. And the third time you're going 462 00:22:16,920 --> 00:22:20,360 to really see a change is going to be 75 to that 80 range. 463 00:22:20,720 --> 00:22:23,520 And so each age range, there's going to be some changes that 464 00:22:23,520 --> 00:22:25,280 you might have to make to make sure you optimize. 465 00:22:25,280 --> 00:22:28,520 Because if you are trying to do all the things, you're not going 466 00:22:28,520 --> 00:22:31,080 to be able to optimize your sleep enough, your stress level 467 00:22:31,080 --> 00:22:32,920 is going to go up and then you're not going to perform 468 00:22:32,920 --> 00:22:34,200 well. So that's what we're saying is 469 00:22:34,360 --> 00:22:37,160 where you are might dictate you might have to do a little bit 470 00:22:37,160 --> 00:22:40,760 differently than somebody who's 20 versus 50 versus 70. 471 00:22:40,760 --> 00:22:42,880 And so that's where we're going to start this conversation is 472 00:22:42,880 --> 00:22:46,320 going, hey, what is actually happening to us, not just from a 473 00:22:46,320 --> 00:22:49,480 testimonial standpoint, but David, David, can you talk about 474 00:22:49,480 --> 00:22:52,040 a couple of things maybe physiologically that are 475 00:22:52,040 --> 00:22:54,240 happening to our bodies as we start to age? 476 00:22:54,240 --> 00:22:55,720 And by the way, we're not being negative. 477 00:22:55,720 --> 00:22:57,280 This is just the way things will Gar. 478 00:22:57,480 --> 00:23:00,400 There are some ways that you can actually offset some of this 479 00:23:00,400 --> 00:23:02,400 stuff and we'll talk to you. But there are some, you know, 480 00:23:02,400 --> 00:23:05,240 aging, it comes for us all and there's some things that you're 481 00:23:05,240 --> 00:23:07,280 going to have to figure out how to work through. 482 00:23:07,280 --> 00:23:09,320 So what? What are some physiologic things 483 00:23:09,320 --> 00:23:11,840 that we experience as we age? Yeah. 484 00:23:12,040 --> 00:23:15,880 I kind of alluded to this earlier, but once you get up to 485 00:23:15,880 --> 00:23:19,760 about 35 is kind of when you start to see some of those 486 00:23:19,760 --> 00:23:23,440 physiologic changes. And one of those things is that 487 00:23:23,440 --> 00:23:26,080 that Max heart rate starts to just come down a little bit. 488 00:23:26,080 --> 00:23:28,160 You start to get cardiovascular changes. 489 00:23:28,600 --> 00:23:32,280 And alongside with that, that VO2 Max can start to come down. 490 00:23:32,280 --> 00:23:36,320 And I, I want to be careful with how I say this because many 491 00:23:36,320 --> 00:23:40,080 times we always say VO2 Max is not necessarily indicative of 492 00:23:40,080 --> 00:23:43,120 performance, right? Things like lactate threshold, 493 00:23:43,120 --> 00:23:46,240 venilatory threshold, those types of things, how well you 494 00:23:46,240 --> 00:23:49,320 can operate at a percentage of it, you know, without going 495 00:23:49,320 --> 00:23:53,880 anaerobic dictates that. However, it does give you more 496 00:23:53,880 --> 00:23:55,960 wiggle room as far as the engine size. 497 00:23:55,960 --> 00:23:59,040 And that engine size just starts to get a little bit smaller and 498 00:23:59,040 --> 00:24:02,480 a little bit smaller. And so I think when we look and 499 00:24:02,480 --> 00:24:06,520 we'll talk about this later, but one of the things that I noticed 500 00:24:06,520 --> 00:24:09,520 with the people who do the most successful as they age is that 501 00:24:09,520 --> 00:24:14,240 they keep doing the thing. And when we look at these 502 00:24:14,240 --> 00:24:17,480 changes, they're much more rapid and sedentary populations than 503 00:24:17,480 --> 00:24:20,560 they are in athletic populations and active populations. 504 00:24:20,840 --> 00:24:23,400 Granted, they will happen, like you said, it comes for us all 505 00:24:24,000 --> 00:24:26,680 certain things will happen. But one of the things you can do 506 00:24:26,680 --> 00:24:28,800 to mitigate it is just keep doing things right. 507 00:24:28,880 --> 00:24:32,600 Like that's the beauty of that. But that starts to happen. 508 00:24:32,600 --> 00:24:36,080 So your cardiac output essentially like you start 509 00:24:36,080 --> 00:24:38,280 starts to lessen, you're not able to do quite as much from a 510 00:24:38,280 --> 00:24:42,240 cardio respiratory standpoint. And then another thing is that 511 00:24:42,240 --> 00:24:44,640 the body has a little bit of a harder time coming back from 512 00:24:44,640 --> 00:24:48,080 muscular damage. And so there's a couple of 513 00:24:48,080 --> 00:24:50,280 things out there looking at neuromuscular input and things 514 00:24:50,280 --> 00:24:53,200 like that, like 24 hours after some massive effort. 515 00:24:53,200 --> 00:24:57,280 And for the most part, everything seems to be pretty 516 00:24:57,280 --> 00:24:58,760 close. Like there's not really any 517 00:24:58,760 --> 00:25:01,080 major changes until there's muscular damage. 518 00:25:01,080 --> 00:25:04,640 And once there's muscular damage is a pretty decent gap between 519 00:25:04,640 --> 00:25:10,760 the two from an aged versus an UN aged population and age being 520 00:25:10,760 --> 00:25:16,600 like 50 and UN aged being like 20, you know, so there's 521 00:25:16,600 --> 00:25:18,520 obviously a lot of Gray area in between. 522 00:25:19,240 --> 00:25:22,400 But and then some of the systematic review that you did 523 00:25:22,400 --> 00:25:27,280 too, like seeing the different changes in calf complex strength 524 00:25:27,320 --> 00:25:30,400 and you know how much peak output can come off of that 525 00:25:30,400 --> 00:25:32,160 moment as you push into the ground. 526 00:25:32,160 --> 00:25:34,920 And that's huge because that's the main driver of running. 527 00:25:35,520 --> 00:25:38,480 And so like when we look at injuries across the lifespan 528 00:25:38,480 --> 00:25:40,720 too, like a lot of younger individuals are going to get a 529 00:25:40,720 --> 00:25:42,520 little bit higher up the chain kind of hip and knee. 530 00:25:42,760 --> 00:25:45,520 And as people get older, they start losing that engine in 531 00:25:45,520 --> 00:25:48,840 their calf complex, you start getting more calf Achilles foot 532 00:25:49,160 --> 00:25:52,080 type injuries. So those are kind of some basic 533 00:25:52,080 --> 00:25:55,720 things to kind of look out for. Yep, and David hit this on the 534 00:25:55,720 --> 00:25:57,640 head and I'm very lucky to have contributed to some of this 535 00:25:57,640 --> 00:25:59,160 research. But there's also a lot of other 536 00:25:59,160 --> 00:26:01,800 good stuff that we're going to cite down below if you want to 537 00:26:01,800 --> 00:26:05,320 be able to read more about this. But there's some emerging good 538 00:26:05,320 --> 00:26:07,800 evidence about masters athletes, and I'm going to say athletes 539 00:26:07,800 --> 00:26:10,600 because there's also evidence talking about sprinters, about, 540 00:26:10,800 --> 00:26:14,120 you know, masters power and weightlifting athletes, that the 541 00:26:14,120 --> 00:26:16,520 thing that you do is the thing you're going to maintain. 542 00:26:17,040 --> 00:26:20,760 Any, but any master's athlete is going to have better physical 543 00:26:20,760 --> 00:26:24,120 function than a sedentary person at their same age. 544 00:26:24,680 --> 00:26:28,240 That's across the board, no matter who it is, that if you 545 00:26:28,240 --> 00:26:31,080 are an endurance athlete, you're going to have much better 546 00:26:31,080 --> 00:26:33,920 cardiovascular function and basic function than the same 547 00:26:33,920 --> 00:26:36,440 person your age. If you are a master's sprinter 548 00:26:36,440 --> 00:26:41,120 or power athlete, you are going to have much better power 549 00:26:41,120 --> 00:26:46,200 function, like force output, neurologic function than anybody 550 00:26:46,200 --> 00:26:48,400 that is sedentary at your age range. 551 00:26:48,400 --> 00:26:51,200 How it compares to younger populations can vary a little 552 00:26:51,200 --> 00:26:54,280 bit, but yeah, you are going to maintain the thing that you 553 00:26:54,280 --> 00:26:57,520 continue doing very, very well. Now, you're going to still see 554 00:26:57,520 --> 00:27:00,520 some changes. That's just how life goes, but 555 00:27:00,520 --> 00:27:02,120 you're going to keep what you get. 556 00:27:02,320 --> 00:27:05,320 I want to clarify though, that some of the people that may not 557 00:27:05,320 --> 00:27:08,040 notice this nearly as much are people that start later. 558 00:27:08,040 --> 00:27:10,680 Maybe you were sedentary through most of your life and then in 559 00:27:10,680 --> 00:27:14,440 your 40s, fifties plus, then you start getting into athletics. 560 00:27:14,440 --> 00:27:19,160 You may see these nice continued upward trend up because you 561 00:27:19,480 --> 00:27:22,920 hadn't trained and training has this whole thing of no matter 562 00:27:22,920 --> 00:27:25,920 what age you are, you can actually make some positive 563 00:27:25,920 --> 00:27:28,960 effects, either improving or offsetting some stuff. 564 00:27:28,960 --> 00:27:31,600 So just know that there's going to be some variation to this and 565 00:27:31,600 --> 00:27:33,720 we're not saying blanket statement everybody, right? 566 00:27:33,720 --> 00:27:36,160 There's going to be some variations in responses and 567 00:27:36,160 --> 00:27:37,760 outliers for different experiences. 568 00:27:38,040 --> 00:27:41,080 But the thing that you keep doing, you're going to maintain. 569 00:27:41,080 --> 00:27:45,880 Now it should be clarified that the things that you don't do, 570 00:27:46,480 --> 00:27:49,360 you're not going to maintain as well, that if you're an 571 00:27:49,360 --> 00:27:53,120 endurance athlete, you're not going to maintain a lot of power 572 00:27:53,360 --> 00:27:57,280 or high speed fast switch stuff. If you're a power athlete, 573 00:27:57,280 --> 00:28:00,640 you're not going to maintain the cardiovascular function nearly 574 00:28:00,640 --> 00:28:02,240 as well as endurance athlete, right? 575 00:28:02,400 --> 00:28:05,680 Specificity of training applies as we age as well. 576 00:28:05,680 --> 00:28:07,640 And we'll come back to that to go, hey, there might be some 577 00:28:07,640 --> 00:28:09,640 things as an endurance athlete that I know you don't want to 578 00:28:09,640 --> 00:28:11,960 do, but you might want to think about it. 579 00:28:11,960 --> 00:28:14,640 But then the other piece that David's talking about from a 580 00:28:14,640 --> 00:28:18,040 musculoskeletal standpoint is that and cardiovascular, it 581 00:28:18,040 --> 00:28:22,800 takes us longer to recover as we get older from different bouts. 582 00:28:22,960 --> 00:28:25,040 And that's kind of the next thing to talk about is going, 583 00:28:25,040 --> 00:28:27,680 yeah, when we first talked about going how much your training, 584 00:28:27,680 --> 00:28:31,200 right, how much your body can absorb is going to change as you 585 00:28:31,200 --> 00:28:33,440 get older. And again, very in that group 586 00:28:33,440 --> 00:28:35,280 that the person that's never trained before and just starts 587 00:28:35,280 --> 00:28:37,040 training is going to have a little different experience. 588 00:28:37,240 --> 00:28:39,040 But a lot of us that have trained heavier when we were 589 00:28:39,040 --> 00:28:41,120 younger, you're not going to be able to do the same amount. 590 00:28:41,120 --> 00:28:42,760 You're not going to be able to do the same amount of mileage. 591 00:28:42,760 --> 00:28:45,200 Most likely you're not be able to do the same intensity, even 592 00:28:45,200 --> 00:28:47,880 though a lot of times you can form it at a good level. 593 00:28:48,200 --> 00:28:50,960 You're going to have to change things because you don't recover 594 00:28:50,960 --> 00:28:53,200 nearly as fast. And I will say that from 595 00:28:53,200 --> 00:28:56,280 watching masters athletes and talking to them when they make a 596 00:28:56,280 --> 00:28:58,040 mistake is usually when they're coming to see us. 597 00:28:58,560 --> 00:29:02,560 But the going I don't a lot of them don't do nearly as many 598 00:29:02,560 --> 00:29:04,240 workouts as they did when they were younger. 599 00:29:04,240 --> 00:29:06,760 They're a lot more specific going OK, instead of doing maybe 600 00:29:06,760 --> 00:29:10,320 3 work hard workouts a week. Now I've got my 2:00 because I 601 00:29:10,320 --> 00:29:13,640 know that or one or two because that's how much I can recover 602 00:29:13,640 --> 00:29:16,240 and adapt from to be able to get to the next week. 603 00:29:16,480 --> 00:29:19,400 More isn't necessarily better. You want to do enough that you 604 00:29:19,400 --> 00:29:22,080 can recover from and not so much that you overtrain. 605 00:29:22,080 --> 00:29:25,640 And that applies mileage, intensity, frequency, all the 606 00:29:25,640 --> 00:29:28,680 different variables of training. So knowing that you're you're 607 00:29:28,680 --> 00:29:30,920 going to have to balance things out is really important. 608 00:29:31,120 --> 00:29:32,880 There's also the other piece that I've noticed with some 609 00:29:32,880 --> 00:29:36,080 masters runners who are really smart is knowing when enough is 610 00:29:36,080 --> 00:29:38,000 enough. So when you're on the track, for 611 00:29:38,000 --> 00:29:39,520 example, you got a certain number of repeats. 612 00:29:40,040 --> 00:29:42,680 It always blew my mind as someone who's a little bit OCD 613 00:29:42,840 --> 00:29:45,080 to go, I have to hit this certain number of reps because 614 00:29:45,080 --> 00:29:46,960 somebody go, you know what I was supposed to. 615 00:29:47,240 --> 00:29:50,200 My coach had me do 8. I'm cutting it at six, not 616 00:29:50,200 --> 00:29:52,400 'cause I'm lazy, 'cause I'm going, I feel something about 617 00:29:52,400 --> 00:29:55,000 ready to come on and I want to be able to fight another day. 618 00:29:55,000 --> 00:29:57,400 So I'm going to cut it 'cause I know this is just enough. 619 00:29:57,400 --> 00:29:59,760 And that comes with learning your body really, really well, 620 00:30:00,120 --> 00:30:03,400 but knowing that you want to do just enough to get the biggest 621 00:30:03,400 --> 00:30:05,280 benefit. And I would say, I think I'm 622 00:30:05,280 --> 00:30:08,720 going to quote Jack Daniels, who was a very famous running coach 623 00:30:08,720 --> 00:30:11,480 who unfortunately just passed away actually, although he's 92. 624 00:30:11,480 --> 00:30:13,560 So he sounds like he lived a good life. 625 00:30:13,840 --> 00:30:16,640 But his thing is you want to do the least amount of training to 626 00:30:16,640 --> 00:30:20,200 get the greatest benefit. And as you age, that is 627 00:30:20,200 --> 00:30:22,000 definitely something you need to think about. 628 00:30:22,000 --> 00:30:25,000 And something that I've really observed in some most successful 629 00:30:25,200 --> 00:30:28,880 masters athletes is knowing our bodies are changing, how much 630 00:30:28,880 --> 00:30:31,640 you can adapt to changes. So you have to adapt to that. 631 00:30:31,800 --> 00:30:36,200 And you really got to train smarter, not just harder isn't 632 00:30:36,200 --> 00:30:38,360 always the best thing. Smarter becomes really 633 00:30:38,360 --> 00:30:40,280 important. David, any any thoughts on this? 634 00:30:40,800 --> 00:30:42,680 Yeah, I think you said a lot of good things. 635 00:30:42,680 --> 00:30:45,320 I just want to add a little bit to what you were saying about 636 00:30:45,320 --> 00:30:49,400 getting the necessary stimulus to drive change, because you 637 00:30:49,400 --> 00:30:51,760 said like, oh, I could feel like something that's coming on, 638 00:30:51,760 --> 00:30:53,120 right? Like, and that that almost 639 00:30:53,120 --> 00:30:55,160 implies that there could be a potential injury. 640 00:30:55,720 --> 00:30:58,280 But there's also people too, like there's something to be 641 00:30:58,280 --> 00:31:00,640 said for people that have been doing things a long time and 642 00:31:00,640 --> 00:31:03,840 they just kind of know like, we got the job done today. 643 00:31:04,480 --> 00:31:06,880 You know, maybe there's nothing coming on, but like I'm starting 644 00:31:06,880 --> 00:31:09,560 to work a little bit harder than I'm supposed to be working here. 645 00:31:10,000 --> 00:31:12,680 And maybe I got a couple more in the tank if I force it, but I 646 00:31:12,680 --> 00:31:14,440 don't need to force it because that's not what we're doing 647 00:31:14,440 --> 00:31:17,480 today, you know, So it's like instead of eight, it's 6 for 648 00:31:17,480 --> 00:31:20,320 that reason, you know, and not necessarily like, oh, I feel 649 00:31:20,320 --> 00:31:24,320 something, you know, starting, but listening to your body, just 650 00:31:24,320 --> 00:31:27,720 knowing like what the job of that day is and then 651 00:31:27,720 --> 00:31:29,840 implementing it. And that goes for all ages, 652 00:31:29,840 --> 00:31:31,240 right? Like, I think it's just 653 00:31:31,240 --> 00:31:33,360 sometimes there's a little bit of extra consideration if you 654 00:31:33,360 --> 00:31:35,440 can't recover quite as well and you know you can't. 655 00:31:36,880 --> 00:31:39,440 I would say one of the things for the the runners who maybe 656 00:31:39,440 --> 00:31:43,160 haven't run collegiately or like been run at a high level who are 657 00:31:43,160 --> 00:31:45,880 just now getting into this as they're, you know, a little bit 658 00:31:45,880 --> 00:31:49,800 older, 30405060 is one of the things that can kind of get lost 659 00:31:49,800 --> 00:31:53,480 is in the run club where people go and they get really excited. 660 00:31:53,480 --> 00:31:55,160 Everybody starts dropping the pace. 661 00:31:55,320 --> 00:31:57,920 You're running what ends up, not that you're aware of it, running 662 00:31:57,920 --> 00:32:00,720 a workout every single day. And this is very common in newer 663 00:32:00,720 --> 00:32:03,840 runners who don't know what pace they're supposed to hit because 664 00:32:03,840 --> 00:32:07,320 they haven't learned internally what is truly an easy run 665 00:32:07,320 --> 00:32:10,360 recovery day, What's a hard day? And it kind of the things start 666 00:32:10,360 --> 00:32:12,560 to blend a little bit. And this can happen at any age. 667 00:32:12,560 --> 00:32:14,240 This isn't specific to younger runners. 668 00:32:14,240 --> 00:32:17,320 So there's any newer runner and sometimes experienced runners do 669 00:32:17,320 --> 00:32:20,440 this too. Any, any runner has can fault 670 00:32:20,440 --> 00:32:23,160 into, oh, the pack took off. I'm going to do this and then 671 00:32:23,160 --> 00:32:25,160 I'm going to do the same thing the next day because this is 672 00:32:25,160 --> 00:32:27,480 just the normal. Do you realize as we get older, 673 00:32:27,680 --> 00:32:30,760 it's much harder to be able to get away with that because you 674 00:32:30,760 --> 00:32:33,200 stack a lot of hard efforts back-to-back to back? 675 00:32:33,200 --> 00:32:37,160 As Dave was mentioning, it takes you longer to recover from 676 00:32:37,160 --> 00:32:39,440 harder efforts. You got to be able to balance 677 00:32:39,440 --> 00:32:42,480 that out a little bit and have optimal time before recovery 678 00:32:42,480 --> 00:32:45,360 because you don't get better during a hard effort. 679 00:32:45,360 --> 00:32:48,680 You get better if you give yourself time to actually adapt 680 00:32:48,680 --> 00:32:51,680 to the stimulus you just need. And that means backing off, 681 00:32:51,680 --> 00:32:56,240 recovering, and doing the hard, easy method versus if you do 682 00:32:56,240 --> 00:32:58,800 hard all the time, you're going to get hurt. 683 00:32:58,800 --> 00:33:02,280 So you have to figure out, hey, how do I balance this out and do 684 00:33:02,280 --> 00:33:04,120 just enough? There are, by the way, people 685 00:33:04,280 --> 00:33:07,920 who can run pretty hard all the time, but those individuals 686 00:33:07,920 --> 00:33:10,400 typically don't do nearly as much mileage because there's, 687 00:33:10,480 --> 00:33:12,840 you know, there's only so much you can recover from. 688 00:33:12,880 --> 00:33:16,520 So something's got to give. So figuring out where you want 689 00:33:16,520 --> 00:33:18,840 to be, do you want to be the person that doesn't run as much 690 00:33:18,840 --> 00:33:21,640 and maybe can do harder efforts all the time versus the person 691 00:33:21,640 --> 00:33:24,080 who runs more? And you've got to balance it out 692 00:33:24,080 --> 00:33:25,880 and pace yourself. Pace. 693 00:33:25,880 --> 00:33:27,960 This is really important. And that's also another piece I 694 00:33:27,960 --> 00:33:30,920 want to walk into and shout out to Andrea for talking about this 695 00:33:30,920 --> 00:33:33,920 because she's really brilliant at this is it's always really 696 00:33:33,920 --> 00:33:37,360 good to find a coach that can meet you where you're at. 697 00:33:37,680 --> 00:33:38,840 And that also means some of that. 698 00:33:38,840 --> 00:33:41,400 If you can't do this, find a coach that can hold you 699 00:33:41,400 --> 00:33:43,840 accountable with paces going. You know what, here's the 700 00:33:43,840 --> 00:33:46,280 purpose of today. Coaches should be good teachers 701 00:33:46,280 --> 00:33:47,960 and I've been very lucky to have a couple of good ones. 702 00:33:48,520 --> 00:33:50,640 Andrew's a good one. Nathan also coaches. 703 00:33:50,640 --> 00:33:52,640 David, are you coaching? I am not. 704 00:33:52,920 --> 00:33:54,920 I just treat but you and me both. 705 00:33:54,920 --> 00:33:57,600 I'm like people have asked him like, no, I did not this. 706 00:33:57,600 --> 00:33:59,400 I'm not good enough at this like this. 707 00:33:59,400 --> 00:34:00,960 There's smarter people than I in this area. 708 00:34:01,320 --> 00:34:03,640 But a coach should also be a teacher like you should be like, 709 00:34:03,640 --> 00:34:07,480 OK, here's the purpose of today. It's not to be able to go all 710 00:34:07,480 --> 00:34:08,800 out of there. Maybe there is that day and 711 00:34:08,800 --> 00:34:12,360 usually you save that phrasing or hey, here the goal is to go 712 00:34:12,400 --> 00:34:14,199 easy. It's it's to let your body 713 00:34:14,199 --> 00:34:17,040 recover and get some blood flow. You should really pay attention 714 00:34:17,040 --> 00:34:20,120 to why what you're doing each day. 715 00:34:20,120 --> 00:34:22,840 And as you get older, you need to be more specific and hold 716 00:34:22,840 --> 00:34:24,800 more to that. You got to keep the easy days 717 00:34:24,800 --> 00:34:27,800 really easy and the hard days are probably hard and maybe the 718 00:34:27,800 --> 00:34:30,120 hard days. That doesn't mean hitting 719 00:34:30,159 --> 00:34:32,920 exactly what your race pace is. A lot of the masters runners 720 00:34:32,920 --> 00:34:35,320 they've worked with, they've demonstrated that often times 721 00:34:35,320 --> 00:34:37,719 they're not even looking at the watch because they know it's not 722 00:34:37,719 --> 00:34:38,639 good for them where they're going. 723 00:34:38,840 --> 00:34:40,760 What's my pacing? What's my rhythm feel like? 724 00:34:40,760 --> 00:34:43,600 Like am I getting what I need to, what I know I need to get 725 00:34:43,600 --> 00:34:46,159 out of this work If I'm doing a temple run and is this turning 726 00:34:46,159 --> 00:34:48,400 into a race? Or am I actually doing doing a 727 00:34:48,400 --> 00:34:52,480 threshold level of workout where I'm at this specific effort and 728 00:34:52,480 --> 00:34:55,280 not at 100%? Because if you're at 100% of the 729 00:34:55,280 --> 00:34:56,639 time, you're going to overtrain first. 730 00:34:56,639 --> 00:35:01,440 If you do just what you need to and then back off, you're more 731 00:35:01,440 --> 00:35:03,160 likely to improve. Stay consistent. 732 00:35:03,160 --> 00:35:05,360 The biggest thing is if you can avoid injuries, that's the most 733 00:35:05,360 --> 00:35:07,600 important because you're going to keep building anywheres. 734 00:35:07,600 --> 00:35:09,560 If you get injured, there is going to be some interruption, 735 00:35:09,560 --> 00:35:11,760 although that certainly does happen. 736 00:35:11,760 --> 00:35:14,400 So finding if you are struggling with this, we'd encourage you to 737 00:35:14,400 --> 00:35:17,680 find a coach that can meet you where you are, understands where 738 00:35:17,680 --> 00:35:21,120 you are as in terms of your life, what you do have time for. 739 00:35:21,200 --> 00:35:24,160 Especially understanding age and how body starts to change can be 740 00:35:24,160 --> 00:35:29,160 really helpful on learning to balance because again, you're 741 00:35:29,160 --> 00:35:30,720 going to figure out unless you're a professional athlete, 742 00:35:30,720 --> 00:35:32,640 you're going to have to figure out how you balance this and 743 00:35:32,640 --> 00:35:36,400 what you can and can't adapt to. Any thoughts? 744 00:35:36,880 --> 00:35:38,640 No, that was good. Yeah. 745 00:35:39,640 --> 00:35:41,080 I don't know if I could really add on that. 746 00:35:41,080 --> 00:35:44,200 That was solid. I, I will say it like right now 747 00:35:44,200 --> 00:35:46,560 for me personally, learning through just enough has been 748 00:35:46,560 --> 00:35:49,040 really hard because I think people know this, that I've 749 00:35:49,040 --> 00:35:51,600 complained a little bit that I'm, I'm all pretty much all my 750 00:35:51,600 --> 00:35:54,360 runs and pushing a stroller, which at the moment, Isabel and 751 00:35:54,360 --> 00:35:56,600 the stroller just weighed is about 60 lbs. 752 00:35:56,600 --> 00:35:58,960 So I'm pushing a 60 LB weight in front of me. 753 00:35:59,240 --> 00:36:03,520 And it's not really surprising that I haven't done this in a 754 00:36:03,520 --> 00:36:04,800 while. I'm like, hey, my wife doesn't 755 00:36:04,800 --> 00:36:06,640 like heels. So I'm going to go, I want to do 756 00:36:06,640 --> 00:36:08,120 this by myself. Isabel and I are going to go up 757 00:36:08,120 --> 00:36:09,520 to this. It's really steep hill called 758 00:36:09,520 --> 00:36:11,280 Eddie Road right next to where I live. 759 00:36:11,280 --> 00:36:13,240 And we're going to do what I used to love, which is uphill 760 00:36:13,240 --> 00:36:15,280 temple runs. And I love those things. 761 00:36:15,600 --> 00:36:18,800 And I just jumped into it. I did a mile and a half up, a 762 00:36:18,800 --> 00:36:22,040 mile and a half hard down. And next say my God, my Achilles 763 00:36:22,040 --> 00:36:25,880 hurts because I haven't done this in like 3 months. 764 00:36:25,880 --> 00:36:29,400 And then I just jumped into it pushing a 60 LB stroller uphill 765 00:36:29,400 --> 00:36:32,680 and going ha, I wonder why my Achilles tendon hurts going 766 00:36:32,680 --> 00:36:34,600 because I went through greater range of motion. 767 00:36:34,920 --> 00:36:37,040 It's the second workout I'd done that day. 768 00:36:37,320 --> 00:36:41,200 And yeah, it's like, OK, so that was probably too much in my 769 00:36:41,200 --> 00:36:42,600 body. Let me tell me that. 770 00:36:42,600 --> 00:36:45,600 And like, OK, so really not being afraid of things, but 771 00:36:45,600 --> 00:36:48,480 going how do I really get what I need? 772 00:36:48,760 --> 00:36:51,800 But also learn that if I was going to do that and if it was 773 00:36:51,800 --> 00:36:53,920 going to be a second workout, maybe don't run. 774 00:36:54,040 --> 00:36:55,920 It's hard because you got to think about the future going. 775 00:36:55,920 --> 00:36:58,720 Not that I'm scared. Keep this under effort. 776 00:36:58,760 --> 00:37:01,040 Be aware of what I am because you want to be able to run the 777 00:37:01,040 --> 00:37:02,680 next day. So. 778 00:37:02,680 --> 00:37:05,320 And when you're pushing 60 lbs, you also got to go. 779 00:37:05,600 --> 00:37:09,400 I'm not going to run as fast as I did 10 years ago, which I keep 780 00:37:09,400 --> 00:37:11,640 comparing myself to and get really frustrated on the track 781 00:37:11,640 --> 00:37:14,200 going. I can't hit this 400 pace today. 782 00:37:14,200 --> 00:37:15,160 And I'm like, yeah, it's because. 783 00:37:15,960 --> 00:37:18,880 So it's a really good example of that of, you know, hey, 784 00:37:18,880 --> 00:37:22,840 adjusting and understanding, but you know, I don't hit, I've run 785 00:37:22,840 --> 00:37:25,800 some pretty awesome times with the stroller and I've not once 786 00:37:25,800 --> 00:37:28,280 hit any one of those race times while I was training. 787 00:37:29,640 --> 00:37:32,040 I can't even get close. And then race day happens and 788 00:37:32,040 --> 00:37:35,760 it's it's like I, I'm going by effort and I ignore the watch 789 00:37:35,760 --> 00:37:38,160 because I'm clicking off times that I have not run in training 790 00:37:38,160 --> 00:37:42,160 and yet I do it. So understanding training, what 791 00:37:42,160 --> 00:37:45,120 you need to get understanding the pacing and effort. 792 00:37:45,120 --> 00:37:46,760 And there's very good evidence on this. 793 00:37:46,760 --> 00:37:49,440 Most of it is in cyclists, but understanding that effort based 794 00:37:49,440 --> 00:37:52,400 training tends to be a lot better than pace based training 795 00:37:52,400 --> 00:37:55,000 for understanding how people like physiologically adapt stuff 796 00:37:55,360 --> 00:37:57,360 can be good. And as you get older, you got to 797 00:37:57,360 --> 00:37:59,800 be a little bit more intentional about, Hey, what's the pace? 798 00:37:59,800 --> 00:38:02,880 What do I need to do today? I can push a little bit, but 799 00:38:03,680 --> 00:38:05,400 yeah, learning exactly what to hit. 800 00:38:05,400 --> 00:38:07,880 And I think, David, you had good experience with this because you 801 00:38:08,160 --> 00:38:10,640 competed a much higher level than I did and you had a great 802 00:38:10,640 --> 00:38:11,960 coach to go, hey, you got to hit. 803 00:38:12,160 --> 00:38:14,240 This is the pace you got to hit. I wouldn't be going too much 804 00:38:14,240 --> 00:38:17,520 harder because you did a lot of volume and really had to balance 805 00:38:17,520 --> 00:38:18,680 that out. Any thoughts on that? 806 00:38:19,120 --> 00:38:22,080 Yeah, yeah. I mean, shout out, Terry, great 807 00:38:22,080 --> 00:38:26,360 coach. But yeah, looking, I think the 808 00:38:26,360 --> 00:38:28,680 big thing that I'm hearing with a lot of this, and it's the 809 00:38:28,680 --> 00:38:31,400 thing that I think about a lot is load management and just 810 00:38:31,400 --> 00:38:33,800 making sure that you're able to recover from whatever you're 811 00:38:33,800 --> 00:38:37,160 doing. And I'll talk more about like 812 00:38:37,160 --> 00:38:40,240 the other stuff in a second. But like when we look at load 813 00:38:40,240 --> 00:38:43,920 management and aging, the good thing is as long as you are able 814 00:38:43,920 --> 00:38:46,400 to recover from what you're doing, there's no reason why you 815 00:38:46,400 --> 00:38:49,320 can't scale things. You know, like what I was saying 816 00:38:49,320 --> 00:38:53,120 earlier, if you dip, if you cross that line, it takes a lot 817 00:38:53,120 --> 00:38:55,280 longer to come back around and hit the next thing. 818 00:38:55,280 --> 00:38:57,160 If you don't, every once in a while it's fine. 819 00:38:57,160 --> 00:38:59,400 But it's, it's when that happens over and over again, right? 820 00:39:00,120 --> 00:39:02,920 And to have basic considerations to make sure you're recovering 821 00:39:02,920 --> 00:39:04,240 from the load that you're putting down. 822 00:39:04,240 --> 00:39:07,240 And that can be effort based, that that can still be pace and 823 00:39:07,240 --> 00:39:09,640 time based as long as it's within reason. 824 00:39:10,720 --> 00:39:15,600 And usually like let's say your marathon pace, I don't know, 825 00:39:15,600 --> 00:39:22,480 let's say it's like 6:30 and running 650 or 7 minute probably 826 00:39:23,000 --> 00:39:25,760 feels like it's a little bit quick, but you can do it pretty 827 00:39:25,760 --> 00:39:27,480 controlled. That's probably going to be 828 00:39:27,480 --> 00:39:29,040 doing a lot of your long run workouts at. 829 00:39:29,360 --> 00:39:32,280 You don't necessarily have to be at that race pace all the time. 830 00:39:32,280 --> 00:39:34,880 And you said that as well. And that's what we did a lot of, 831 00:39:34,880 --> 00:39:38,280 you know, so like my race pace for the marathon was about 5:30 832 00:39:38,280 --> 00:39:43,600 for the half, about 517 give or take. 833 00:39:46,040 --> 00:39:51,840 And a lot of the workouts like I might dip down into five, 15520, 834 00:39:51,840 --> 00:39:54,440 you know, for a little bit. But a lot of times those long 835 00:39:54,440 --> 00:39:58,240 run workouts were like more around 5:45, you know, and like 836 00:39:58,240 --> 00:40:00,880 for an hour plus and just building that aerobic engine 837 00:40:00,880 --> 00:40:04,200 without dipping into that well. And then there's a time and 838 00:40:04,200 --> 00:40:05,880 place, right? And then when you go on the 839 00:40:05,880 --> 00:40:08,240 track, now it's time to go a little bit fast. 840 00:40:08,280 --> 00:40:10,280 You're running obviously faster than marathon pace. 841 00:40:10,280 --> 00:40:13,720 You're probably running closer to 5K pace, maybe even a little 842 00:40:13,720 --> 00:40:17,760 bit faster. If you're doing 4 hundreds and 843 00:40:19,080 --> 00:40:21,920 like you just want to get a stimulus to drive that needle 844 00:40:21,920 --> 00:40:24,040 up, but you want to make sure that you can recover. 845 00:40:24,600 --> 00:40:28,800 And so for us, usually it was kind of like a pretty standard 846 00:40:29,080 --> 00:40:33,680 training seven week or seven day type of schedule, kind of long 847 00:40:33,680 --> 00:40:35,760 run Sunday workout, Tuesday or Wednesday. 848 00:40:35,760 --> 00:40:38,640 The other workout would be Friday or Saturday and depending 849 00:40:38,640 --> 00:40:41,240 on how things stacked up, if you went hard on Saturday, the long 850 00:40:41,240 --> 00:40:42,840 run on Sunday is probably going to be easier. 851 00:40:42,880 --> 00:40:44,800 You know, if you went hard on Friday, you might be able to 852 00:40:44,800 --> 00:40:46,880 come back and do something adaptive on Sunday. 853 00:40:47,280 --> 00:40:48,680 You know, there's always give and take. 854 00:40:49,880 --> 00:40:52,680 That's a conversation. I think that goes deeper than 855 00:40:52,680 --> 00:40:55,400 what we're getting at today because there's a lot of 856 00:40:55,400 --> 00:40:58,080 different training principles and a lot of people will go off 857 00:40:58,080 --> 00:41:00,480 of 10 day cycles. Some people go off of 14 days, 858 00:41:00,480 --> 00:41:03,520 some people go off of seven, most people tend to go off of 859 00:41:03,520 --> 00:41:06,400 seven just cuz it's easier to kind of conceptualize and 860 00:41:06,400 --> 00:41:08,160 manage. But there's a lot of people out 861 00:41:08,160 --> 00:41:10,760 there that do feel like spreading it out and having that 862 00:41:10,760 --> 00:41:14,080 longer vision can help a lot. And I think it can, you know, 863 00:41:14,080 --> 00:41:16,960 but I think for most people, they tend to fall into that 7. 864 00:41:17,320 --> 00:41:20,000 And it also lines up nicely with like weekly mileage and those 865 00:41:20,000 --> 00:41:21,880 types of things. It's just more convenient. 866 00:41:22,680 --> 00:41:26,080 But I do think it can predispose people to overtrain a little bit 867 00:41:26,080 --> 00:41:27,840 more because they're trying to get certain amount of workouts 868 00:41:27,840 --> 00:41:32,560 in in that seven day span. But yeah, looking at things, 869 00:41:32,560 --> 00:41:34,840 just making sure that you can recover from what you're doing. 870 00:41:34,840 --> 00:41:38,680 And if you are going to use pace as your guide when you work out, 871 00:41:38,680 --> 00:41:41,120 you want to make sure that it's a productive pace that you're 872 00:41:41,120 --> 00:41:43,800 getting something out of. It shouldn't be easy, but it 873 00:41:43,800 --> 00:41:46,040 shouldn't be racing either. You shouldn't be dead. 874 00:41:46,080 --> 00:41:50,160 You know, you shouldn't be done for the next 2-3 days, you know, 875 00:41:50,160 --> 00:41:51,440 on the couch the rest of the day. 876 00:41:51,440 --> 00:41:53,760 Like you shouldn't look like you just raced a marathon because 877 00:41:53,760 --> 00:41:55,480 you didn't just race a marathon, right? 878 00:41:55,480 --> 00:41:59,120 So you want to be able to just kind of keep pushing that needle 879 00:41:59,160 --> 00:42:02,520 and get that adaptive work in unless you are trying to time 880 00:42:02,520 --> 00:42:03,920 trial. If you are trying trying to time 881 00:42:03,920 --> 00:42:05,360 trial, then there is a time and place for that. 882 00:42:05,480 --> 00:42:07,440 Yeah. You'll see a lot with like the 883 00:42:07,440 --> 00:42:09,480 800 people will do A600 time trial. 884 00:42:09,640 --> 00:42:13,520 You know, a little ways out from a certain race, you know, 1200 885 00:42:13,520 --> 00:42:16,400 for fifteens, stuff like that or 1K for fifteens. 886 00:42:16,400 --> 00:42:18,720 Sometimes like, yeah, you see it. 887 00:42:18,720 --> 00:42:22,360 Sometimes it's just those people give themselves enough time to 888 00:42:22,360 --> 00:42:24,520 recover though, and especially if they're going to be doing 889 00:42:24,520 --> 00:42:27,640 more work after that Rep of whatever that is, we're not 890 00:42:27,640 --> 00:42:29,200 going to be doing like a 62nd rest. 891 00:42:29,200 --> 00:42:32,480 It's going to be like 5 minutes or maybe even 10, you know, so. 892 00:42:33,520 --> 00:42:36,240 You know, this might sound dumb, but I'm going to bring us back a 893 00:42:36,240 --> 00:42:38,480 little bit that I was thinking as I was listening to you going, 894 00:42:38,520 --> 00:42:40,320 I realized that some of the stuff that we're talking about 895 00:42:40,320 --> 00:42:43,800 with aging, it's the same principles for any time point. 896 00:42:43,800 --> 00:42:46,840 1000% it could, yeah. It could be whether you're, you 897 00:42:46,840 --> 00:42:51,720 know, an 18 year old OP training for XYZ or you're a 67 year old. 898 00:42:51,960 --> 00:42:56,240 It's the same concept. It's the same if you're a 35 899 00:42:56,240 --> 00:42:59,680 year old, 45 year old who has a full time job and is trying to 900 00:42:59,680 --> 00:43:01,120 balance a family and stuff like that. 901 00:43:01,320 --> 00:43:04,720 It's about balancing what you can actually handle and recover 902 00:43:04,720 --> 00:43:08,640 from to be able to optimize your performance and that at various 903 00:43:08,640 --> 00:43:10,120 states of your life may look different. 904 00:43:10,360 --> 00:43:13,000 When you're younger, you may have all the time in the world 905 00:43:13,000 --> 00:43:15,160 to go after this and when the middle age you may not have as 906 00:43:15,160 --> 00:43:16,160 much. And then when you get older, you 907 00:43:16,160 --> 00:43:18,600 actually might have at wartime. The thing you have to realize as 908 00:43:18,600 --> 00:43:20,760 you're older is that there's some other changes that you 909 00:43:20,760 --> 00:43:23,600 might want to think about from a physiologic and musculoskeletal 910 00:43:23,600 --> 00:43:26,520 standpoint that are happening. And that leads me into my next 911 00:43:26,520 --> 00:43:29,840 point, talking about cross training and this concept I am 912 00:43:29,840 --> 00:43:31,800 terrible at, and I talk about it a lot. 913 00:43:31,800 --> 00:43:35,800 And I'm, I shouldn't, I shouldn't be because now I have 914 00:43:36,360 --> 00:43:38,840 access to the YMCA and they have a great pool in there. 915 00:43:38,840 --> 00:43:41,160 And I actually just did a pool walk out holding Isabella and 916 00:43:41,160 --> 00:43:43,760 she loves it like really hard. But I was doing water running 917 00:43:44,000 --> 00:43:46,000 with her and she's bouncing. Jogging with it. 918 00:43:46,000 --> 00:43:48,360 That's I. Was jogging with Isabella and 919 00:43:48,360 --> 00:43:49,920 like 10 minutes in, I'm like, I'm dying. 920 00:43:49,920 --> 00:43:52,840 This is really hard. Yeah, I have a child and go out 921 00:43:52,880 --> 00:43:55,920 to make it. Yeah, it was intense. 922 00:43:55,920 --> 00:43:58,000 But yeah, I have no excuse and I should be over there. 923 00:43:58,000 --> 00:44:01,880 But cross training can be really helpful for a variety reasons 924 00:44:01,880 --> 00:44:05,000 across a variety of ages. So so more mileage isn't 925 00:44:05,000 --> 00:44:06,560 necessarily better. You need to be able to do the 926 00:44:06,560 --> 00:44:09,320 most that your body can handle. And certain people in the 927 00:44:09,320 --> 00:44:12,760 younger population, there's been some really great who's Parker 928 00:44:12,760 --> 00:44:14,160 Valby is a great example of this. 929 00:44:14,160 --> 00:44:17,360 From what I understand who she doesn't actually, she crawl 930 00:44:17,360 --> 00:44:20,840 cranes a ton, elite level athlete done super, super well. 931 00:44:20,960 --> 00:44:23,560 But she doesn't run that much mileage from I understand 932 00:44:23,560 --> 00:44:26,280 because she just can't tolerate a lot of a lot of it. 933 00:44:26,280 --> 00:44:28,960 She has to be very specific with when she does run. 934 00:44:28,960 --> 00:44:31,440 It's probably going to be a workout when easy stuff, it's 935 00:44:31,440 --> 00:44:32,720 probably going to be cross training. 936 00:44:32,720 --> 00:44:35,480 At the end of the day, it's all building foundations and 937 00:44:35,480 --> 00:44:37,400 building the function. Just you have to know what your 938 00:44:37,400 --> 00:44:39,640 purpose is. And so I'm not just saying this 939 00:44:39,640 --> 00:44:41,680 for the older athlete or the aging athlete. 940 00:44:41,800 --> 00:44:44,320 I'm also saying it for the rest of us are going you have to be 941 00:44:44,320 --> 00:44:47,560 able to do enough that your body can handle and not so much that 942 00:44:47,560 --> 00:44:50,080 you overtrained. Some people enough might be 100 943 00:44:50,080 --> 00:44:52,920 miles a week, somebody else it might be 10, right. 944 00:44:52,920 --> 00:44:55,160 So understanding what your body can handle is key. 945 00:44:55,480 --> 00:44:58,800 As you get older, a lot more people may need some cross 946 00:44:58,800 --> 00:45:01,480 training just because it whether it's, you know, a lot of the 947 00:45:01,480 --> 00:45:03,880 stuff isn't as hard on joints. It's easier for the 948 00:45:03,880 --> 00:45:06,560 musculoskeletal system to adapt because a lot of times you want 949 00:45:06,560 --> 00:45:09,920 the hard workouts to be things you're adapting to easy runs. 950 00:45:10,160 --> 00:45:12,960 If the easy run is still too much, you may want to consider 951 00:45:12,960 --> 00:45:14,840 some cross training one or two days a week. 952 00:45:15,040 --> 00:45:16,800 And there's been a lot of people who have done that really 953 00:45:16,800 --> 00:45:19,000 successfully. The other balance about some of 954 00:45:19,000 --> 00:45:20,960 these things, it's nice because it actually works you in a 955 00:45:20,960 --> 00:45:23,280 couple ways that you may not normally do. 956 00:45:23,600 --> 00:45:26,400 I personally love the pool when I have access to it because it 957 00:45:26,400 --> 00:45:29,200 actually gets some nice resistive motion with my arms 958 00:45:29,200 --> 00:45:31,200 and actually makes me, it challenges you a little bit 959 00:45:31,200 --> 00:45:32,920 differently. You got a lot more hamstring 960 00:45:32,920 --> 00:45:36,520 activation, lot more hip motion involved with that, which to me, 961 00:45:36,520 --> 00:45:39,600 I like little more hip dominant motion rather than just the foot 962 00:45:39,600 --> 00:45:41,120 and ankle. So it gives the foot and ankle a 963 00:45:41,120 --> 00:45:43,360 little break. While you emphasize motion a 964 00:45:43,360 --> 00:45:45,400 little bit differently, you're still getting a running tight 965 00:45:45,400 --> 00:45:49,880 motion if you want to run, but same stimulus, but just you're 966 00:45:49,880 --> 00:45:53,120 doing it in different way that allows your body to maybe have 967 00:45:53,240 --> 00:45:55,120 be be a little bit more route well-rounded. 968 00:45:55,440 --> 00:45:57,480 The other thing from a cross training perspective, a lot of 969 00:45:57,480 --> 00:46:00,560 people don't consider this cross training, but I certainly do is 970 00:46:00,560 --> 00:46:03,800 you really need to be thinking about not everyday some weight 971 00:46:03,800 --> 00:46:06,040 training and maybe a little plyometric stuff. 972 00:46:06,040 --> 00:46:08,240 And the reason I say this is this is where my research really 973 00:46:08,240 --> 00:46:10,000 looks at. And one of the articles that 974 00:46:10,000 --> 00:46:13,800 we're going to cite does states this really clearly that as we 975 00:46:13,800 --> 00:46:17,600 age, we tend to lose about 6% of our muscle mass at like a 976 00:46:17,600 --> 00:46:21,640 continued annual rate. We lose 8% of our neuromuscular 977 00:46:21,640 --> 00:46:24,840 function as we age, if not more on an increasing level. 978 00:46:24,840 --> 00:46:28,080 That's a lot. So that's why as you get older, 979 00:46:28,080 --> 00:46:30,760 one of the things that you really, really, you may be able 980 00:46:30,760 --> 00:46:32,480 to get away with this younger you shouldn't. 981 00:46:32,840 --> 00:46:35,640 But as you get older, you really got to think about a little bit 982 00:46:35,720 --> 00:46:37,800 of strength training and not talking be in the gym for an 983 00:46:37,800 --> 00:46:39,240 hour. I'm talking about and we've had 984 00:46:39,240 --> 00:46:44,000 plenty of episodes on this doing just use like one to three 985 00:46:44,000 --> 00:46:46,960 things that's going to really challenge your lower extremity 986 00:46:47,200 --> 00:46:49,880 or upper extremity that, you know, build some muscle mass 987 00:46:49,880 --> 00:46:54,840 that maybe is heavier weights, lower wrap, moderate set that 988 00:46:54,840 --> 00:46:57,880 you can be done in like 1520 minutes, but warm up and do it 989 00:46:57,880 --> 00:47:00,960 and challenge yourself. Couple heavy squats, couple 990 00:47:00,960 --> 00:47:04,640 heavy deadlifts, right, within reason, maybe some step UPS, 991 00:47:04,800 --> 00:47:07,240 some definitely, as David mentioned with some of my 992 00:47:07,240 --> 00:47:10,120 research finding out that the calf and many other people 993 00:47:10,120 --> 00:47:13,800 before me much better found that like we as we age, tend to lose 994 00:47:13,800 --> 00:47:16,160 calf function more than just about anywhere else. 995 00:47:16,160 --> 00:47:19,720 Which might explain why masters runners tend to have a 996 00:47:19,720 --> 00:47:23,160 disproportion amount of Achilles and calf issues compared to 997 00:47:23,160 --> 00:47:25,360 younger athletes which have a little bit, like David said, 998 00:47:25,720 --> 00:47:28,280 Patella, femoral, IT band hip stuff. 999 00:47:29,120 --> 00:47:31,640 The other reason I'm going to talk about doing some heavy 1000 00:47:31,640 --> 00:47:34,440 strength training and maybe adding some plyometrics in is 1001 00:47:34,440 --> 00:47:36,960 that tendons are the things that really tend to struggle if we 1002 00:47:36,960 --> 00:47:38,720 get older. And we, if there's a variety of 1003 00:47:38,720 --> 00:47:41,560 reasons for this, tendons don't maintain the some level of 1004 00:47:41,560 --> 00:47:45,200 collagen fibers tend to change, we lose elasticity. 1005 00:47:45,280 --> 00:47:47,480 Some of this is actually thought to be one of the reasons why we 1006 00:47:47,480 --> 00:47:50,800 lose a lot of power as we age because our tendons are changing 1007 00:47:50,800 --> 00:47:54,160 and tendons are really how we produce a lot of that efficiency 1008 00:47:54,160 --> 00:47:57,400 and elastic power. So if you're not working that 1009 00:47:57,400 --> 00:47:59,360 way, you're not going to maintain it. 1010 00:47:59,360 --> 00:48:02,360 So when I was talking earlier, we mentioned that you maintain 1011 00:48:02,360 --> 00:48:05,400 the things that you do. If you don't work on strength, 1012 00:48:05,400 --> 00:48:07,840 if you don't work on power, you don't get to keep it. 1013 00:48:07,840 --> 00:48:10,080 And unfortunately, if you're not working on it, you lose it 1014 00:48:10,080 --> 00:48:13,880 pretty quick. So doing, as I said, some form 1015 00:48:14,000 --> 00:48:17,960 of strength training, some form of power, whether it's some 1016 00:48:17,960 --> 00:48:21,800 hops, whether it's some short hill repeats or short strides, 1017 00:48:21,800 --> 00:48:23,120 right? Doesn't have to be all out, but 1018 00:48:23,120 --> 00:48:25,520 just kind of getting into that and going moving a little 1019 00:48:25,520 --> 00:48:29,120 quicker and producing a little bit force becomes way more 1020 00:48:29,120 --> 00:48:31,480 important as you age. And it's ironic because I don't 1021 00:48:31,480 --> 00:48:34,800 know what my algorithm did, but I saw a bunch of videos with 1022 00:48:34,880 --> 00:48:37,440 older healthcare professionals going, oh, as you age, you 1023 00:48:37,440 --> 00:48:40,640 shouldn't be lifting as much. You should do higher Rep and low 1024 00:48:40,640 --> 00:48:42,560 weight. I'm sitting there going, I am 1025 00:48:42,640 --> 00:48:46,160 published in this area and it's exactly the opposite because you 1026 00:48:46,160 --> 00:48:48,200 lose that. Now, should you be like lifting 1027 00:48:48,200 --> 00:48:50,160 1000 lbs? No Should you be if you're a 1028 00:48:50,160 --> 00:48:53,240 distance runner going after it like a power athlete? 1029 00:48:53,240 --> 00:48:55,640 No, you should still specifically see a training. 1030 00:48:55,880 --> 00:48:59,080 But again, doing just enough like we talked about to actually 1031 00:48:59,080 --> 00:49:02,520 get the stimulus once or twice a week with power stuff is all you 1032 00:49:02,520 --> 00:49:04,680 need. Max two to three times a week 1033 00:49:04,680 --> 00:49:07,160 with some strength stuff. And if you're doing both, maybe 1034 00:49:07,160 --> 00:49:11,240 like like 2 days combined just to make sure you don't get in 1035 00:49:11,240 --> 00:49:14,760 the way of your running. But just some stimulant. 1036 00:49:14,760 --> 00:49:15,960 And David, you mentioned this very well. 1037 00:49:16,160 --> 00:49:18,600 Just the right stimulus to maintain some function and 1038 00:49:18,600 --> 00:49:21,040 improve it a little bit can make a world of difference. 1039 00:49:21,040 --> 00:49:24,520 Doesn't need to be an hour, no, just a little bit. 1040 00:49:24,520 --> 00:49:27,480 Because as an endurance athlete, the things you're not working 1041 00:49:27,480 --> 00:49:30,200 on, the things are going to bite you in the butt unless you spend 1042 00:49:30,200 --> 00:49:31,840 just a little bit of time maintaining them. 1043 00:49:31,840 --> 00:49:35,760 So cross training and strength training is non negotiable. 1044 00:49:35,760 --> 00:49:38,800 If you want to perform well throughout the age range, that's 1045 00:49:38,800 --> 00:49:41,560 non negotiable I would say. Any thoughts on that? 1046 00:49:42,080 --> 00:49:44,240 Yeah. And sometimes you can actually 1047 00:49:44,240 --> 00:49:47,360 kind of merge the two a little bit between the cross training 1048 00:49:47,360 --> 00:49:49,600 and the weights and where I'm going with this because some 1049 00:49:49,600 --> 00:49:52,480 people, again, load management, maybe they have a hard time like 1050 00:49:52,480 --> 00:49:55,600 really springing off things. You can unload it. 1051 00:49:55,600 --> 00:49:59,000 And sometimes you can go into the pool and you can jump up the 1052 00:49:59,000 --> 00:50:01,160 steps. You can still create power, get 1053 00:50:01,160 --> 00:50:05,560 a fast neuromuscular stimulus. Is it going to be as much load 1054 00:50:05,560 --> 00:50:08,840 as it would be on the regular ground with a stimulus? 1055 00:50:08,840 --> 00:50:11,840 Be a little bit less probably, But you're still getting a 1056 00:50:11,840 --> 00:50:13,720 quick, fast response. And that's what the nervous 1057 00:50:13,720 --> 00:50:16,920 system cares about, right? And so like one of my favorite 1058 00:50:16,920 --> 00:50:19,120 workouts, and I'm not one for the water, but I actually do 1059 00:50:19,120 --> 00:50:22,600 love this, is doing like sprinting type drills in the 1060 00:50:22,600 --> 00:50:24,360 deep end. Like like you're saying like 1061 00:50:24,400 --> 00:50:28,120 Aqua jogging, but like really work in that drive going. 1062 00:50:28,160 --> 00:50:31,680 I mean, you could do a solid 10 to 20 seconds. 1063 00:50:31,680 --> 00:50:34,640 Just get a lot of posterior chain activation, like you were 1064 00:50:34,640 --> 00:50:36,840 saying, in the hamstrings, a lot of hip movement. 1065 00:50:37,640 --> 00:50:40,280 It's not the calf, right? Like there's still a time and 1066 00:50:40,280 --> 00:50:42,120 place for this stuff. You got to kind of pick and 1067 00:50:42,120 --> 00:50:43,680 choose where you're doing these things. 1068 00:50:43,680 --> 00:50:47,360 But that's a great way to just work on really driving. 1069 00:50:47,360 --> 00:50:49,280 You have some resistance through the movement. 1070 00:50:49,280 --> 00:50:54,040 You're able to get high, quick, fast contractions and get a big 1071 00:50:54,040 --> 00:50:57,240 neuromuscular stimulus without having the load that you would 1072 00:50:57,240 --> 00:50:59,560 have on the ground. With that said, please do some 1073 00:50:59,560 --> 00:51:03,120 stuff on the ground too. Yeah, I will say, please listen, 1074 00:51:03,120 --> 00:51:05,840 one of my favorite episodes we've ever done was with Rich 1075 00:51:05,840 --> 00:51:09,320 Willie, who's a PTPHD at a University of Montana, who's 1076 00:51:09,320 --> 00:51:13,920 like the bone stress injury person and is just such great 1077 00:51:13,920 --> 00:51:15,720 research on that. And by the way, if you're a 1078 00:51:15,720 --> 00:51:18,280 healthcare professional, if you haven't taken his running course 1079 00:51:18,280 --> 00:51:20,640 and you like working with runners, you absolutely should 1080 00:51:20,640 --> 00:51:22,960 take it. He does a great job talking 1081 00:51:22,960 --> 00:51:25,480 through this stuff. But yes, as David mentioned, 1082 00:51:26,200 --> 00:51:28,360 with plyometric saw powers of the pools, great. 1083 00:51:28,360 --> 00:51:30,640 The problem is the tissue that you're not going to stimulate as 1084 00:51:30,640 --> 00:51:34,880 much is going to be bone, which again, bone density is the other 1085 00:51:34,880 --> 00:51:37,440 thing going thinking about managing that and that it's it 1086 00:51:37,440 --> 00:51:41,040 responds best to those shorter, more intense loads. 1087 00:51:41,480 --> 00:51:43,680 That's and what's the the phrase like? 1088 00:51:44,520 --> 00:51:48,240 But when you're if when you go for a run, you only get a bone 1089 00:51:48,240 --> 00:51:50,720 benefit from the first few seconds of running, it's not 1090 00:51:50,720 --> 00:51:51,000 long. That's. 1091 00:51:51,000 --> 00:51:53,360 About it, yeah, it's literally just the first little bit. 1092 00:51:53,560 --> 00:51:57,120 Still bothers me to this day. But that's just tissue 1093 00:51:57,120 --> 00:51:58,760 adaptability. Your bones are really good at 1094 00:51:58,760 --> 00:52:01,840 managing that and then they don't adapt to it. 1095 00:52:01,840 --> 00:52:04,720 So that's why you still see tons of, there's very variety of 1096 00:52:04,720 --> 00:52:06,120 reasons to go into what I'm about ready to say. 1097 00:52:06,120 --> 00:52:08,400 But you still see tons of stress fractures and distance runners, 1098 00:52:08,400 --> 00:52:09,760 even though you think, oh, you should have strong bones. 1099 00:52:10,320 --> 00:52:12,960 Not no, there's some other things that you might want to 1100 00:52:12,960 --> 00:52:14,520 think about for truly building strong bones. 1101 00:52:14,520 --> 00:52:17,760 So that's why we're saying cross training considering this. 1102 00:52:17,760 --> 00:52:20,880 Not everybody has to do this. There's some people who the 7080 1103 00:52:20,880 --> 00:52:25,080 you're still running every day, but some people that if you find 1104 00:52:25,080 --> 00:52:27,720 that you're not able to do that, you might want to think about 1105 00:52:27,720 --> 00:52:29,440 some cross training. You also might want to think 1106 00:52:29,440 --> 00:52:32,680 about that again, if if just, you know, going out the bike or 1107 00:52:32,680 --> 00:52:36,240 like biking to work is a little bit more efficient for you in in 1108 00:52:36,240 --> 00:52:38,840 your middle age or whenever than being able to get out for run. 1109 00:52:39,040 --> 00:52:42,200 That still counts as exercise, it's still training and it can 1110 00:52:42,200 --> 00:52:45,720 be a great way to, as David said, to load manager to figure 1111 00:52:45,720 --> 00:52:48,840 out what can your body handle. And that's going to vary. 1112 00:52:48,880 --> 00:52:51,720 There's some people, like we said, can handle 120 miles a 1113 00:52:51,720 --> 00:52:54,960 week, some people, you know, 10. It's whatever optimizes your 1114 00:52:54,960 --> 00:52:56,360 performance. There's going to be some 1115 00:52:56,360 --> 00:52:58,120 searching and you're going to have to figure this out. 1116 00:52:58,120 --> 00:53:01,320 And so the really big things we talked about is that, you know, 1117 00:53:01,600 --> 00:53:05,320 balancing and understanding that as life changes, not just age, 1118 00:53:05,640 --> 00:53:07,360 you're, there's going to be different priorities and you 1119 00:53:07,360 --> 00:53:09,680 have to balance those. If you want to perform at the 1120 00:53:09,680 --> 00:53:12,680 highest level, you're going to have to make sacrifices, right? 1121 00:53:12,840 --> 00:53:15,280 You may not, you know, may not be able to spend as much time 1122 00:53:15,280 --> 00:53:17,640 with your kids or spouse, which may have some consequences 1123 00:53:17,640 --> 00:53:19,320 later. You may not be able to progress 1124 00:53:19,320 --> 00:53:22,000 as far as your careers you want, like there's you may not paid as 1125 00:53:22,000 --> 00:53:23,720 much sleep, which then puts your risk for injury. 1126 00:53:23,840 --> 00:53:26,160 There's just different things you got to balance. 1127 00:53:26,160 --> 00:53:28,200 And it doesn't mean you can't perform well. 1128 00:53:28,320 --> 00:53:29,600 You just have to get smarter going. 1129 00:53:29,600 --> 00:53:32,760 How do I optimize my training? Maybe it's not as much mileage. 1130 00:53:32,960 --> 00:53:35,640 Maybe I can't do a hard workout as often so I can recover 1131 00:53:35,760 --> 00:53:38,360 because of the stress of my job. And the same thing as you get 1132 00:53:38,360 --> 00:53:41,720 older, knowing that your body's changing and it may not adapt as 1133 00:53:41,720 --> 00:53:44,520 quick as it did in the past, you're going to have to be more 1134 00:53:44,520 --> 00:53:48,240 specific, train way smarter and just think about these things 1135 00:53:48,240 --> 00:53:49,840 because we don't want you to get injured. 1136 00:53:49,840 --> 00:53:52,240 And that's another reason to cross train is in case you do 1137 00:53:52,240 --> 00:53:54,360 get injured, which those things happen. 1138 00:53:54,360 --> 00:53:57,160 What is it like the research like anywhere from 30 to 70% of 1139 00:53:57,160 --> 00:53:59,560 runners get injured every year. You can bank on about half. 1140 00:53:59,880 --> 00:54:02,600 Yeah, so you know it. Happens or something. 1141 00:54:02,760 --> 00:54:04,920 It's like the. Yeah, cross training is a great 1142 00:54:04,920 --> 00:54:07,280 way to offset that. And if it does happen, hey, 1143 00:54:07,280 --> 00:54:09,320 you've got something you're already used to doing as you 1144 00:54:09,320 --> 00:54:11,200 recover and build back and you're going to get back. 1145 00:54:11,480 --> 00:54:14,760 But you know, learning to balance your life a little bit 1146 00:54:15,080 --> 00:54:19,240 is also really important. And doing just enough and load 1147 00:54:19,240 --> 00:54:21,200 management to make sure that you're getting the right 1148 00:54:21,200 --> 00:54:23,040 stimulus. And that might involve doing 1149 00:54:23,040 --> 00:54:25,320 some extra things that a lot of distance runners don't like 1150 00:54:25,320 --> 00:54:27,000 doing that you can be efficient about. 1151 00:54:27,000 --> 00:54:30,080 But learning to balance the stuff out is the key to 1152 00:54:30,080 --> 00:54:32,400 performance. And you can perform at a high 1153 00:54:32,400 --> 00:54:35,080 level no matter what age you're at. 1154 00:54:35,200 --> 00:54:37,520 You're just going to have to make some changes and figure out 1155 00:54:37,520 --> 00:54:39,920 how do I adapt this to my life? And that might mean you're 1156 00:54:39,920 --> 00:54:42,200 running looks a little different than it did in the past. 1157 00:54:42,200 --> 00:54:44,120 It might mean your future running may look different. 1158 00:54:44,120 --> 00:54:47,720 And it's not more or less it's going, it just might change. 1159 00:54:47,880 --> 00:54:50,600 You might have different seasons and maybe it's good to have a 1160 00:54:50,600 --> 00:54:52,880 different season and take a break for a little bit or lower 1161 00:54:52,880 --> 00:54:55,000 stuff so you can adapt. Take a little break. 1162 00:54:55,000 --> 00:54:57,040 Because the one thing I was always really bad about with 1163 00:54:57,040 --> 00:55:00,840 summer is I never took a break. I would take like a day off and 1164 00:55:00,840 --> 00:55:02,880 then would be back to like 100 miles a week in college. 1165 00:55:02,880 --> 00:55:06,240 And I really wish I'd done that differently and understanding 1166 00:55:06,320 --> 00:55:08,960 load management, stress, strain, all that kind of stuff. 1167 00:55:08,960 --> 00:55:11,600 Because we're sharing this because we've had very smart 1168 00:55:11,600 --> 00:55:14,120 people share their challenges with us. 1169 00:55:14,360 --> 00:55:16,600 We're trying to share some of our challenges with you and 1170 00:55:16,600 --> 00:55:20,040 you're going to find your own individual ones because we're 1171 00:55:20,040 --> 00:55:21,880 all different. Some of the stuff we're talking 1172 00:55:21,880 --> 00:55:23,520 about, we realize there's variation. 1173 00:55:23,520 --> 00:55:25,760 We mentioned some of it and we know some of this may or may not 1174 00:55:25,760 --> 00:55:28,880 apply, but we hope that you can learn and take something from 1175 00:55:28,880 --> 00:55:31,760 this that makes you better, just like we were trying to figure 1176 00:55:31,760 --> 00:55:34,480 out in the same vein. So hopefully that was helpful. 1177 00:55:34,640 --> 00:55:36,360 David, anything else you want to add? 1178 00:55:37,440 --> 00:55:39,320 Yeah, just that, I mean, obviously these are 1179 00:55:39,320 --> 00:55:42,440 considerations for aging, but there's one common theme across 1180 00:55:42,440 --> 00:55:44,640 us as well. Training works. 1181 00:55:44,760 --> 00:55:47,000 You know, if you work on something you can't improve, you 1182 00:55:47,000 --> 00:55:48,560 can't help. There are give me some basic 1183 00:55:48,560 --> 00:55:51,720 things that happen over time. But we talked about it earlier. 1184 00:55:51,720 --> 00:55:54,800 If you did start running let's say in your 30s, forties, 50s, 1185 00:55:55,080 --> 00:55:58,200 you might actually continue to PR and get better because you're 1186 00:55:58,200 --> 00:56:01,320 training and that might offset a lot of the aging things that are 1187 00:56:01,320 --> 00:56:04,600 happening as well. So pretty wide skew of 1188 00:56:04,600 --> 00:56:06,200 populations we're talking about today. 1189 00:56:06,200 --> 00:56:08,920 But training works. It is worth doing, especially if 1190 00:56:08,920 --> 00:56:11,840 it means something to you. Yeah, and for those of you that 1191 00:56:11,840 --> 00:56:15,160 did compete at like completed level and like think the case, 1192 00:56:15,160 --> 00:56:16,760 lot of oh, my best times are behind me. 1193 00:56:17,560 --> 00:56:20,240 That's that's not true, right? Training works. 1194 00:56:20,240 --> 00:56:22,760 Your body is changing, but training and racing also will 1195 00:56:22,760 --> 00:56:24,320 look different at different times. 1196 00:56:24,560 --> 00:56:26,880 And I will say it, it it looks fun. 1197 00:56:26,880 --> 00:56:29,800 I'm not a masters athlete quite yet, but I'll I'll tell you, a 1198 00:56:29,800 --> 00:56:31,920 lot of the masters athletes are just so competitive, but they 1199 00:56:31,920 --> 00:56:34,560 seem to have a lot of fun doing what they do. 1200 00:56:34,560 --> 00:56:37,840 So know that there is something for everyone out there from the 1201 00:56:37,840 --> 00:56:40,200 recreational to the highest level of competition. 1202 00:56:40,520 --> 00:56:43,000 Find what you enjoy, right? Life is too short to do 1203 00:56:43,000 --> 00:56:46,400 something you hate. Do what you enjoy and have fun 1204 00:56:46,400 --> 00:56:48,120 with it. And I will say that running with 1205 00:56:48,120 --> 00:56:51,480 Isabella has really helped me think a little bit more about 1206 00:56:51,480 --> 00:56:54,960 that, about really enjoying this and being very thankful that we 1207 00:56:54,960 --> 00:56:57,680 get to do this. And so, yeah, as always, we hope 1208 00:56:57,680 --> 00:57:00,160 that you're also that you're, we're also thankful for you 1209 00:57:00,160 --> 00:57:02,280 joining us with this. And we hope that this stuff is 1210 00:57:02,280 --> 00:57:04,520 helpful. As always, you can find us on a 1211 00:57:04,520 --> 00:57:07,080 variety of different channels. Please comment below. 1212 00:57:07,080 --> 00:57:09,520 By the way, this is one of these things where we would love to 1213 00:57:09,520 --> 00:57:11,880 have your input as well, things you've learned. 1214 00:57:11,880 --> 00:57:14,200 You're welcome and disagree. That's totally fine. 1215 00:57:14,200 --> 00:57:17,120 You know, we're going to cite our sources below, but there are 1216 00:57:17,120 --> 00:57:19,480 outliers and various things. If you could share something 1217 00:57:19,480 --> 00:57:23,280 that you think will help someone else reading learn something, 1218 00:57:23,280 --> 00:57:25,560 learn something about their self, make them better. 1219 00:57:25,560 --> 00:57:27,880 That's what we really ask that you share because that's what we 1220 00:57:27,880 --> 00:57:30,360 are all about. We're all about us learning, you 1221 00:57:30,360 --> 00:57:33,360 learning along the way, sharing stuff to make everybody better. 1222 00:57:33,360 --> 00:57:36,240 Be it about training footwear, which is obviously the stuff we 1223 00:57:36,240 --> 00:57:39,320 talked about most, but also things we got about out about 1224 00:57:39,320 --> 00:57:43,280 like aging research, optimizing the masters athlete, optimizing 1225 00:57:43,280 --> 00:57:44,640 our self. What does that look like? 1226 00:57:44,880 --> 00:57:47,200 It's all fun, but we want everybody to lift each other up. 1227 00:57:47,200 --> 00:57:49,680 So drop a comment below if you got something to add, please, 1228 00:57:49,680 --> 00:57:52,480 because it is very appreciate not just from us, but also our 1229 00:57:52,480 --> 00:57:54,880 listeners, readers, and everybody else because this is 1230 00:57:54,880 --> 00:57:58,240 all A-Team effort, but we're trying to do a balance and a 1231 00:57:58,240 --> 00:58:00,440 variety of things to hopefully provide some good information. 1232 00:58:00,600 --> 00:58:02,240 Please remember, we do this for fun. 1233 00:58:02,400 --> 00:58:04,360 We don't take money from companies. 1234 00:58:04,480 --> 00:58:07,040 We don't charge anybody. This is something we do on the 1235 00:58:07,040 --> 00:58:09,520 side because we're trying to learn and we want to share it 1236 00:58:09,520 --> 00:58:11,640 with you. And we hope everybody can make 1237 00:58:11,920 --> 00:58:14,000 everybody else better because the whole point of this is to 1238 00:58:14,000 --> 00:58:16,440 help everyone improve. So you can enjoy the simple 1239 00:58:16,440 --> 00:58:19,760 thing that's supposed to be simple running, but figure out a 1240 00:58:19,760 --> 00:58:21,960 way to make it better. So thanks for listening and hope 1241 00:58:21,960 --> 00:58:22,640 you have a good night.