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Endurance for Mountain Running & Ultramarathons · Run Mountain Peaks

• 0:02
  OK guys, today we're going to be doing a deep dive into endurance
• 0:06
  training theory as it relates to mountain running, ultra
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  marathons, and just running in general.
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  I think there's going to be a lot of tips in here that will
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  help beginners, intermediates, and advanced runners.
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  So wherever you are on your journey, I think there's going
• 0:23
  to be some good takeaways and this is like my training and
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  coaching philosophies. What are the most important
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  elements of training and how to train for?
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  I mean, mainly I'm going to talk a lot about training for the
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  mountains, like the White Mountains, steep technical
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  mountains. If you're running steep
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  technical mountains, there should be some takeaways that
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  you have from today's talk that's going to help you.
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  That's the hope. And so, yeah, just going to just
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  going to do a whole deep dirty training discussion and I'm
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  going to be reading off of APDF that I pulled together.
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  So I pretty much have notes on what I think the most important
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  topics in training are. And the PDF is going to be in
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  the description. It's on my website.
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  Can't find it. Just shoot me a message and I'll
• 1:14
  send it to you. But that's pretty much what I'm
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  going to be walking through. And you know, I'll talk about
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  each of the points, but I'll give more specific details and
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  context into all of these topics.
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  So that's what we we got today. I mean, this is a this is a fun
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  one. I really do spend a lot of my
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  time and energy thinking and implementing like ways to get
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  faster and to be a stronger endurance runner.
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  And yeah, so I, I mean, I have a lot of thoughts.
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  I, I tell people that don't really care about this stuff,
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  even in just in my day-to-day, like what I'm thinking, like
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  I'll randomly send the paws in my head.
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  Oh, I think I want to try this, blah, blah, blah.
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  So hopefully this finds the right people and you guys are
• 2:00
  all pumped, as pumped about getting faster, getting fitter
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  as I am. So that's what we're going to do
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  today. And I do want to start this off
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  by saying one, everyone's going to be different and you know,
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  this is an easy, you know, catch, catch all or whatever.
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  I don't know what kind of term you want to use, but everyone is
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  different. So you have to learn your body
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  and how you adapt to different styles of training.
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  But for me, because a lot of the things you'll see stuff on the
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  Internet, it's so crazy nowadays how one person who seems like a
• 2:35
  credit credible source professional says one thing, oh,
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  zone 2 running is great. Another credible source says
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  another thing, Oh, don't do zone 2 running.
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  It's over hyped. Some person says, oh, you should
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  do fasted runs. Some person says you shouldn't
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  do fasted runs. There's all this stuff on the
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  Internet and you can pretty much find information for a lot of
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  different training styles, theories, studies that you want
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  to see, especially related to supplements, right?
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  Any, any supplement company that finds any little percentage that
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  says their supplements going to get you gains, they'll pump that
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  on social media or pay somebody to talk about it on social
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  media. So there's a lot of information
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  to sift through. And for me, this is the most
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  basic, fundamental, 100% this stuff will get you fitter and
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  faster. Like the basic principles you
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  should focus on. It doesn't cost money.
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  Most of this stuff is free. I'm not trying to sell you
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  anything. I am a coach, but I'm not even,
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  I only have a couple coaching slots open.
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  Like, I'm not looking to coach a bunch of people.
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  This is the stuff that I have done over the last five years.
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  What has worked for me, I'm going to give my insights, no
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  products in here and just going to tell you what I think is the
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  most important parts of training.
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  And so that's kind of my my 1 little disclaimer there.
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  And some people could be like, oh, well, you're a coach.
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  Well, yeah, you're right. So if you don't listen to me,
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  you don't have to listen to me, but I'm going to give you what I
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  think is really just the most important stuff and how I've had
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  it help my training and improve me as a runner.
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  Because year over year I'm thinking I want to, I want to
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  maybe pull together some old Strava files or some sort of a
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  improvement thing that I can show you guys.
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  But year over year, I've just gotten fitter every single year
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  by a good IA good portion. And and there's been times in my
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  training where it hasn't worked good and times of my training
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  where I'm doing stuff that is working really well.
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  And so yeah, I I know this stuff works well for me and I want to
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  help as many people get fit. We're in a little bit busy of a
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  road today, so I don't know if you heard the motorcycles, but I
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  want to just help as many people as I can here.
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  So yeah, without further ado, we'll just get right into it.
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  No 62nd training tip today because this is an hour long
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  training tip session for you guys.
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  So if you have any questions on any of this, just reach out.
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  But we're going to get into the most important elements.
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  This is my scatterbrain comeback.
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  Guys going back to me getting fitter overtime and then the
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  motorcycles coming in and scrambling all of my thoughts.
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  If you are training appropriately, you will get
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  fitter over time, over over semi long periods of time.
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  So not days, maybe not weeks. But if you're a training good,
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  you have a structured training plan and you're doing the right
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  things for you, for yourself, you will get fitter over the
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  course of a month, two months, three months.
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  If unless you have been running, if you've been running for maybe
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  20 plus years, I don't know, you may have you may you may hit
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  your, your, your peak already. I probably can't help you.
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  Or if you've been running for maybe a decade and for the last
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  6 to 8 years, you've really maxed out on how much time and
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  stress you can put into your training.
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  I probably can't help you. But unless you're in those two
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  categories. So if you've been training every
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  month, we'll say not week, but every month for the last eight
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  years at your maximum capacity or you've been running for 20
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  years, if you haven't been doing either of those two, when you
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  train correctly, you will get fitter.
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  So that's just something I want to reiterate no matter your age,
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  no matter what, like everyone can get faster and fitter.
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  So here's how you do it. I think the most important, the
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  three most important things that I would tell anybody for in
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  regards to endurance training are these three things.
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  One's the biggest thing related to actually training, 2 is
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  related to recovery, and three is related to nutrition.
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  So for training, the number one thing I would tell anybody,
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  consistency always wins The biggest roadblock barrier for
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  somebody getting fitter is periods of not training.
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  That is the number one. I don't think it's bad sleep.
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  I don't think it's a bad diet. I don't think it's overtraining.
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  I literally think that the number one thing stopping people
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  from training from from improving is periods where they
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  don't train. And now I'm not saying like
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  months off if you get injured or get or something big happens in
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  your life. I'm talking about any
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  unscheduled days off from training.
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  So if you're someone who's supposed to train 5 or 6 days a
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  week, but every week something comes up so you miss a day every
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  single week overtime that's getting in the way of of you
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  improving. If you're somebody who gets
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  injured every couple months and has to take a couple weeks or a
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  month off, that's going to get in your way.
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  If you're getting sick, if you're have just a crazy life
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  that I don't even want to say you're not handling right, but
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  you just don't have time to train when you want to, these
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  are all just things that are getting in the way of getting
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  fitter. So being consistent, 80% for 52
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  weeks of a year is going to be better than 100% on any other
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  number of weeks in the year. And I truly believe this.
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  I truly, truly believe this. It is all about consistency over
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  long periods of time. Being great doesn't take any
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  freak of routines or ability. Like they say, champions just do
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  the basics and they do, but they do it everyday.
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  So that's really the mentality that I have every week, no
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  matter if I'm sick, injured, I have things going on.
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  I make sure I have a plan that I can train my six days a week no
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  matter what it be because I know that every, every every week
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  that I don't train six days a week.
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  I'm holding myself back. And it's like this compounding
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  effect of, yeah, it doesn't affect you if you miss one day.
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  Totally doesn't. It doesn't affect you if you
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  make 2 days and two weeks. Nope, 3 days and three weeks,
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  four days in a month, not going to affect your fitness.
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  But when you stack that over periods of time, it does.
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  And you just don't get that compounding effect return
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  because you you missed all these little pieces and they're
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  finally going to kind of collapse under you.
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  So that's what I would say, whatever your training plan is,
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  make it consistent. If you're doing too much and you
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  get burnt out and you have periods of backing off and ain't
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  going to, ain't going to, it's not good enough.
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  And when I say consistency, I don't mean balls to the wall.
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  Should I say that I don't mean balls to the wall all the time.
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  I mean, if you, you know, I, I advocate for rest days.
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  I advocate for down weeks a lot more than other people.
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  But the, the, the reason I do that is they're planned.
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  They have a purpose there for your body to rebuild and they're
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  to make sure you can have that consistency.
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  So consistency always wins for recovery.
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  The number one thing, and I think this is probably the
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  hardest one for people to accept and do, is you got to sleep
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  better. Sleep is recovery.
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  Your body's recovery system is going to sleep all of the
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  processes related to repairing your body.
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  It happens when you sleep. So if you're not sleeping
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  enough, you're leaving games on the table.
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  I think, you know, it's hard to get 8910 hours of sleep every
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  night. I I agree with that, especially
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  when you're tracking actually how many hours you are
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  physically asleep because usually you get 1/2 hour 45 an
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  hour, hour 15 in bed, not asleep.
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  So that's like, well, Angie, you want me to spend 11 1/2 hours to
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  get my 10 hours of sleep every night?
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  Can't do it. That's half of my life.
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  I under I understand that, but the more you're able to sleep,
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  the better you can recover it and the more you'll be able to
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  train. So if you're someone who can
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  only sleep 6 or 7 hours a night, I think you can still improve.
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  But I think your training plan can't look like somebody who is
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  sleeping 8 or 9 hours a night. I just think you, you're not
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  getting enough recovery, so you can't do as much.
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  And this is, I mean that that's just the number one thing.
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  Everyone wants to run and buy this supplement or or buy this
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  machine or whatever, but they don't want to put the phone
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  down, have a nice routine, wind down every night at an adequate
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  time. Not watching ATV show or doing
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  whatever. Like a night time routine is
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  free. It is so free.
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  It's the freest thing you can do.
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  Just stop doing what you're doing.
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  Go to bed. And, and, and it's going to give
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  you more benefits than any little powder or whatever.
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  So don't underestimate sleep if you're, if you're serious about
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  recovering, if you're somebody wants to buy all the supplements
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  and all the products, which I do think can help you better be
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  prioritizing sleep and your sleep routine.
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  There's lots of studies on how to improve your sleep screen
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  time an hour before bed, eating, not not super close to bedtime,
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  winding down, seeing light in the morning, seeing light when
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  it when it gets dark out at night.
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  All these things can help do that if you want to recover.
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  And then the last thing is nutrition.
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  I think a lot of people do think about recovering sleep and think
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  about training workouts. What workouts can I do to get
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  fitter? What can I do to get fitter?
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  But nutrition is we talk about recovery.
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  It's the building blocks of your body recovering.
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  So if you don't give it nutrients, if you don't give
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  your body nutrients, it's not going to be able to recover from
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  a hard workout. So somebody who has a fair diet
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  is not going to be able to recover as much as somebody who
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  has an awesome diet. And that's the same thing with
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  sleep. So it's like the the metaphor, I
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  guess that's what I'm trying to say, is a six or seven hours of
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  sleep is equal to a poor diet. Maybe once once a day you have
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  some sort of junk food. Maybe you don't always eat your
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  calories. Maybe you over binge, you binge
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  sometime that's like a six to 7-8 hours of sleep, six or seven
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  and then someone who's sleeping 8 to 9 hours of sleep.
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  That's like every meal is real foods good, nutrients
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  consistent, eating junk only only you know, once in a while,
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  that kind of thing. It all plays into it.
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  So if you really want to recover and be able to train a ton, eat
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  the good food, be consistent and and sleep good.
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  And so that would be my my little 10 minute pitch to
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  anybody. I think those three things, if
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  you hit those three things out of the park, you're going to
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  make a ton of gains right there. I say on my thing, I have it All
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  in all caps. This may not be professional, I
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  don't know. This is my first PDF I've ever
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  pulled together in a published, I guess not not that it's
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  published kind of way. If you take nothing else from
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  this document, focus on these three key priorities, training,
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  recovery, nutrition, consistency, sleep, eat, eat
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  enough. Time it right.
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  I guess I didn't really talk about the timing, but we'll talk
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  about the timing when we get down more into the nutrition.
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  It's just fueling your runs, eating enough during your runs
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  and you know, protein, simple carbs after your workouts, that
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  would be the biggest the biggest things.
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  So now we're going to break down each category a little bit more.
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  So this is going to get a little bit more nuanced, more related
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  to mountain running, and we're going to go through each of
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  those 3 categories. So this is going to be the
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  training hierarchy. So how I prioritize training, we
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  talked about consistency that is #1 always be consistent #2 is
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  going to be building aerobic base.
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  Your aerobic base is the next most important thing.
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  And I should, again, I should always, my brain is just
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  scrambled eggs all the time. I should set this up front.
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  All of these things are not stuff that I made-up.
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  These are these are well documented by the smartest
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  endurance trainers coaches. So a lot of my information I
• 15:21
  when I got into endurance training 4-5 years ago, I bought
• 15:24
  the uphill athlete Scott Johnston that it should be every
• 15:28
  mountain runners Bible read that and that will tell you
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  everything you need to know about getting fitter and faster
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  for mountain running. Boom, awesome resorts.
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  Now a lot of people, podcast, awesome resources, some work,
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  all play with the roaches very, very good.
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  Evoke endurance. Evoke Endurance has I think it's
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  evoke cast or something like that.
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  It's Scott Johnson and he does a podcast talking about all of the
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  things that he does for his world class athlete athletes.
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  They swept UTMB 100 this year that with their athletes, they
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  know what they're talking about. He knows what he's talking about
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  and he puts all this information out for free.
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  Oh my gosh, for free guys. So awesome audio, you know,
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  those are two good audio things that I would go and listen to
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  short videos, Instagram, YouTube, Facebook, whatever you
• 16:24
  use, those are going to be a little, those are going to get
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  more hairy. You never know what whose ad is
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  behind what. You never know what the
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  credentials are from a people. And so I would just go to these
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  resources. And so I've listened to the
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  smartest people who have succeeded in the sports, you
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  know, in the sport or coaching the sports and I've implemented
• 16:45
  over the 4-5 years. And This is why I've deduced.
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  So the aerobic base, the uphill athlete says you will never
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  maximize your endurance running or your running potential
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  without a maximizing your aerobic base, aerobic threshold.
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  So how fast you can run aerobically, which just means
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  forever. So I guess we'll do a quick
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  little breakdown of Yeah, I guess we'll just do a quick
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  little breakdown of of this. I don't know.
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  I don't want to make it. Yeah, you have two systems.
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  You have your aerobic system and your anaerobic system.
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  Your aerobic system is basically the pace that your body can
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  sustain an activity for long periods of time and it you have
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  a low accumulation of lactate in your body, in your blood.
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  Lactate is a by product of your anaerobic system and it
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  basically just gives you lots of quick energy, but it shuts your
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  muscles down eventually. So if you run hard for an hour
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  at your lactate threshold, boom, you're done.
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  If you go above your lactate threshold, you're just flushing
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  your system even faster. You're going to shut down 5K10K
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  effort. So if you're running ultra
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  marathons and a lot of times in the mountains, you're going to
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  be going on and on and on and on for a long time.
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  So you need a system that doesn't shut your muscles down.
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  You can go for long periods of time.
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  That's your aerobic base and even the short distance races
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  they say are endurance races. Anything over I think an 800
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  they really say is is it a 200? It might be a 200 and 800.
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  Oh boy. Either one.
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  Definitely a mile is an endurance where you need to be
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  aerobically fit at all different lengths of of racing that you
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  want to do. So your aerobic bases is is the
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  foundation of your endurance and how you build.
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  This is running aerobically, which is another way of just
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  saying running easy. It is the best way for someone
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  to get fitter over long periods of time.
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  No question. I don't think you have a lot of
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  coaches or anyone really saying it.
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  I, I, I don't know, maybe the zone two people, you know,
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  everyone is, is talking about zone 2, but nobody hammers home
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  the fact that developing as a runner, that this is your number
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  one goal should be getting aerobically more fit.
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  Because the more fit you are aerobically, the faster your
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  higher your ceiling is going to be.
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  And so the most effective way to train your aerobic system is
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  going to be that zone 2 right below your aerobic threshold
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  training. That is going to be the best way
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  for you to get that system going and make it efficient.
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  Now a lot of people when you get super fit your aerobic
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  threshold, your zone 2 is so fast that you can't do it
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  everyday. The the most elite runners are
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  running zone 2 in the five something minute per mile range.
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  That's insane. A lot of people get that's like
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  5 that's even like sprinting pace.
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  They can do it aerobically and their body just cannot handle
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  their aerobic pounding. So the the elite elite runners,
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  they need to do zone 1 which is even slower of a pace, but it's
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  really their aerobic system is working even less.
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  So to develop your aerobic base I would suggest.
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  Everybody stay aerobically as much as you can on your easy
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  runs. You should never on your easy
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  runs. You should never be getting out
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  of that system and do as much zone 2 training below your
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  aerobic threshold as you can without getting injured or doing
• 20:37
  too much volume. So some people you could do zone
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  2 probably four days a week with with one day easy and one day
• 20:45
  maybe a workout. Other people, they could do zone
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  2 maybe two days a week and the rest should be zone 1 heart.
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  You know, you can go by heart rate, but heart rate always
• 20:54
  changes. So do your own, you know, heart
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  rate zones and kind of figure it out.
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  There's lots of resources online or reach out to me and I can
• 21:00
  help you do it. But figure out how much aerobic
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  work you can do and sustain and start doing it.
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  Build the engine. I for myself, I want to build a
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  massive engine. I want somebody to come down
• 21:13
  with one of those cranes on the Empire State Building and have
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  to use, you know, we have to rent one of these out to lower
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  my engine that I want to build a huge engine.
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  This should be everybody's. And I want all of you guys to
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  build massive aerobic engines because it's just going to turn
• 21:31
  you into a sicko on the trails. But that is really my goal build
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  as big as I can. And and you know, the uphill
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  athlete says there's almost infinite capacity for you to
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  build your aerobic base. You can build and get fitter
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  aerobically for 10 plus years, just be building, building,
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  building, building. So you haven't been doing that
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  If you're if you're not ten years in of stacking volume
• 21:54
  consistently, you haven't hit your peak yet.
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  I'm I'm sure of that. So that's number one #2 so your
• 22:02
  aerobic base running easy and getting that engine working,
• 22:06
  firing is number is the most important #3 on the hierarchy.
• 22:10
  So consistency, aerobic base, aerobic progressive overload.
• 22:15
  So it's kind of the same thing, but basically you want to try
• 22:20
  over the course of years, be able to handle, recover from
• 22:26
  and, and take in larger aerobic loads.
• 22:31
  So a great rule of thumb would be increasing your overall load
• 22:37
  year over year by, you know, maybe 5, maybe 10, maybe 15%
• 22:42
  and, and doing more volume in that easy state because over
• 22:46
  time you, you're just going to do more and you're going to,
• 22:49
  that's how you push that engine to get bigger if you just do the
• 22:52
  same thing all the time. I see this in the gym so often.
• 22:58
  I go to the gym a good amount for for cross training stuff and
• 23:00
  I do. I do hard workouts in the gym on
• 23:05
  the stair climber, on the incline treadmill, and a lot of
• 23:08
  the sometimes when I'm in that pain cave doing hard work, I
• 23:12
  look around the gym and I see the same people coming in on the
• 23:14
  same days a week for years. I've been doing this for years
• 23:18
  and they go through the motions, lifting, cardio, whatever it may
• 23:21
  be. And everyone has different
• 23:23
  goals, but if you're doing the same routine, if you're doing it
• 23:27
  months, years at a time, and you're not getting in there and
• 23:30
  pushing your limits, you're going to stay the same.
• 23:33
  So you need that kind of progressive overload to make
• 23:36
  your body adapt. Our bodies are awesome.
• 23:39
  They're good at adapting. If you do one thing for a long
• 23:41
  time, they get used to it and they kind of take shortcuts.
• 23:43
  You need to get outside of your comfort zone and make it grow,
• 23:47
  get uncomfortable, make it grow, break it down and make it grow
• 23:51
  back bigger. So this should just be doing
• 23:54
  more easy, easy, easy work. If last year you trained, I
• 23:58
  don't know, 300 hours, you did 200 hours of aerobic work.
• 24:02
  Next year, let's go for 3:50 and let's do 250 hours of aerobic
• 24:07
  work. And you get a lot of those
• 24:09
  people that watch it all the time.
• 24:10
  You can actually track this. Make sure you're you're
• 24:13
  increasing it because you know, a lot of people will say, yeah,
• 24:16
  I got fitter when I just did more miles.
• 24:17
  It's like, yeah, some if you do more than you can recover for it
• 24:21
  and you've built up to it. So you're not like blasting your
• 24:24
  body out of nowhere. You've slowly built up overtime.
• 24:27
  Yeah, it really works. So aerobic base, progressive
• 24:31
  overload. Next, I'm just going to call it
• 24:34
  speed work, progressive overload.
• 24:37
  In the same sense, you got to run easy, you got to run zone 2,
• 24:40
  you got to be aerobically fit. The next most important thing I
• 24:44
  think is being fast. You got to be fast no matter
• 24:48
  what distance you're running. If you're fast, it's going to
• 24:52
  benefit you. And the way that I think about
• 24:54
  being fast for endurance sports, you need the aerobic base.
• 24:58
  That is the engine. But you can't put the engine,
• 25:02
  you can't lift that big engine off the Empire State Building
• 25:05
  from the big crane, boop, boop, boop, boop, boop until like a
• 25:08
  2000, you know, red punch buggy. You know you can't do it.
• 25:14
  You got to have a strong car to put it in.
• 25:18
  I'm not a car person, people. That's OK.
• 25:20
  But really you need strong and powerful legs.
• 25:23
  If you have strong and powerful legs, you can Sprint fast.
• 25:27
  You're fast the short distance and you have a huge, huge
• 25:29
  aerobic base. You're flying up mountains,
• 25:32
  flying up mountains. And so similar to the
• 25:36
  progressive overload, the aerobic base, you want to be
• 25:39
  doing speed workouts, be doing some sort of intensity and be
• 25:43
  gaining on that. That could be either going
• 25:47
  faster or doing more time at intensity overtime.
• 25:52
  So I, I track all my speed workouts, my hard track
• 25:56
  workouts, my, you know, Stairmaster incline treadmill, I
• 25:59
  track all this. And every year I see progress.
• 26:02
  I look back, I'll do the same workouts occasionally and I'm
• 26:04
  like every time I do kind of a, a workout, I'm like, oh, when's
• 26:07
  the last time I did that split? I'll look back.
• 26:10
  Maybe it's three months, maybe it's 12 months, maybe it's a
• 26:13
  year and a half. And I'm like, Oh my gosh, I did
• 26:15
  it 30 seconds per mile faster. I did, you know, whatever faster
• 26:20
  that is, progressive overload. And before I go into an effort,
• 26:25
  say I'm going to the track and I'm doing 3 by 1 mile.
• 26:28
  The last time I did 3 by 1 mile was four months ago.
• 26:31
  I've been training pretty good since then.
• 26:33
  I think I'm fitter if I ran, you know, I don't even know that the
• 26:38
  paces, but if I ran, you know, 1 pace for those 3 miles, this
• 26:43
  time I better be running a a faster average pace.
• 26:48
  And if you're not running a faster average pace, you better
• 26:51
  have a good reason on recovery. I wasn't as recovered.
• 26:54
  I didn't eat as much. Maybe I'm I'm a little heavier
• 26:57
  now or I shouldn't say. Yeah, like I got you know, I've
• 27:00
  been eating bad or whatever. I put on a couple ice cream
• 27:03
  pounds. You should have a reason.
• 27:07
  And if you don't have a reason you're training you, whatever
• 27:10
  you've been doing for training, you better switch it up.
• 27:12
  Because when you train, you should be getting fitter and you
• 27:15
  should track it over a couple weeks.
• 27:16
  And if those couple weeks go by, you think you've been training
• 27:19
  good and you're not fitter mayday, switch it up.
• 27:23
  It's not working. You got to do something else and
• 27:27
  so tracking speed works out. Workouts is a great way.
• 27:29
  Last time I did a tempo, I did 4 miles at this pace.
• 27:33
  This time I'm doing 5 miles. That is how you build it and
• 27:36
  over time, you know, I'm not saying go do a crazy workout
• 27:39
  today, but if you do, if you were building workouts over the
• 27:42
  course of years and three years, you could do twice as much speed
• 27:46
  work maybe as you could do today.
• 27:48
  Like the top endurance guys in the world, they didn't just wake
• 27:53
  up one day and start doing 30 hour weeks all the time.
• 27:56
  They built up to it. They built up to it over years.
• 27:59
  And that's the same thing that you should be doing and and
• 28:04
  that's speed work. And then the last thing for
• 28:06
  training is going to be rest. Rest guys.
• 28:11
  I'm a big advocate for it. This is where your body actually
• 28:14
  recovers. I, I feel it when I train.
• 28:18
  If I just train endlessly week after week after week, it it, I
• 28:22
  get beaten down and I don't get, I, I don't know, I don't get
• 28:26
  faster. It's just, it is what it is on a
• 28:29
  week. So every few weeks, 345 weeks, I
• 28:33
  take it down Week I do 50 to 70% volume.
• 28:37
  I do a little bit of speed work. Sometimes I'll do a, you know, a
• 28:40
  hard push. But besides that, I'm not doing
• 28:42
  any double S. I'm doing once a week.
• 28:43
  I'm keeping stuff relatively easy.
• 28:45
  I'm a let my body recoup very, very important.
• 28:49
  You're taking a massive, you know, offloading risk for injury
• 28:53
  and burnouts. It's it's really something that
• 28:56
  you should, you should be doing. And I advocate for one once a
• 29:00
  week, rest days. I think 90% of people, if you
• 29:04
  work during the week and you're training hard, you probably need
• 29:08
  one day of rest and it and, and it's a good kind of security
• 29:14
  blanket, they call it, for your central nervous system not to
• 29:17
  get over tax you not to burn out your legs to actually absorb the
• 29:21
  training. But I also think it's a good way
• 29:23
  to prep your week. Hey, I got 2 long runs this
• 29:28
  week. I got, you know, 2 workouts, I
• 29:31
  got a lift, I got all this sauna a couple times.
• 29:34
  I I'm going up to the mountains to do a lot 1 of my long runs.
• 29:37
  I got all the stuff I got a family, I got work to do
• 29:39
  whatever it may be, take that rest day and you better get on
• 29:43
  it for errands. I got to go to the store, I got
• 29:45
  to do this, I got to call this person.
• 29:46
  I got to do this I got to catch up with them all.
• 29:48
  That's what you should be doing your rest day.
• 29:50
  And I think most people, even if your body could handle not
• 29:53
  taking a day off, take one day and it's going to, it's going to
• 29:56
  let you go harder the rest of the days.
• 29:58
  So that's what that, that I really do think is important.
• 30:03
  So that's training. I don't think the secret sauce
• 30:06
  is in crazy workouts. I don't think the secret sauce
• 30:09
  is in, you know, any, any, any training style.
• 30:14
  I think just be consistent, Focus on the fundamentals.
• 30:17
  Stop lying to yourself for not being consistent.
• 30:20
  Stop lying to yourself for not focus on the fundamentals and
• 30:23
  get better. Push yourself.
• 30:25
  It's, it's so awesome to to be able to push yourself and when
• 30:31
  you take your easy day seriously, when you take your
• 30:34
  rest seriously and then the days you can't push, you get to push
• 30:37
  and you do push. You get that work out by the
• 30:39
  end, barely. That feels good and that's going
• 30:43
  to get you faster. That was a training talk.
• 30:47
  That's what I think about training when I'm doing
• 30:49
  training. This is that is what I'm doing.
• 30:51
  And I think, you know, it applies to all, all levels of
• 30:57
  fitness, all of these things apply, apply everywhere, short
• 31:02
  distance, uphill, downhill, ultras, it all applies to, to
• 31:06
  everybody. OK, recovery.
• 31:10
  And now that I'm looking at this though, I'm going to, I'm going
• 31:12
  to, I'm going to be honest with you guys, folks, I didn't even
• 31:14
  prep for this. I just print this out.
• 31:17
  Yeah, I actually didn't really focus on mountain running that
• 31:19
  much, so I'll do one section at the end of each category on my
• 31:23
  takeaways for mountain running. My takeaways for mountain
• 31:26
  running for each of these, consistency is, yeah,
• 31:29
  consistency is consistency. Aerobic base, aerobic base for
• 31:32
  mountain running. I think a lot of people like to
• 31:35
  stack vert during the week, and that makes sense, you know when
• 31:39
  you're getting ready for mountain stuff.
• 31:41
  But when you're doing easy aerobic work, a lot of the times
• 31:45
  my recovery days are totally on flat.
• 31:48
  Rail to Rail Rd. easy flat. When you're on a mountain, it's
• 31:53
  hard to go truly easy because on the uphill it's a little bit
• 31:58
  harder on your leg muscles. That tension of going uphill,
• 32:01
  it's harder on your leg muscles, your heart rate's going to be a
• 32:04
  little bit higher. So you could keep that heart
• 32:07
  rate still in your easy zone, which is fine, but then coming
• 32:10
  down, your heart rate's going to be way low for, you know, good
• 32:13
  aerobic training. You're not going to be training
• 32:15
  your aerobic system as much and or you bump it up to where your
• 32:19
  legs are taking more of a beating than they need on on
• 32:22
  recovery days. So I think a lot of mountain
• 32:25
  runners are doing not enough flat work.
• 32:28
  Your easy aerobic work should be flat turning the legs over.
• 32:32
  Because let's say you're easy pace, if it's 9:30, right?
• 32:37
  That's your easy pace on flat. You keep it on flat and you're
• 32:40
  like, yeah, you know, that's not really real.
• 32:42
  I want to be but, but you know, when you're running an
• 32:46
  Ultramarathon or in the trails, a 930 is probably going to be
• 32:50
  pretty good, probably going to correlate with your with your
• 32:53
  goals. And so when you're when you're
• 32:56
  doing that easy run on rail trail, it feels like you're not
• 32:59
  really working a ton, but your legs are turning over about the
• 33:02
  speed that you will in your race, some of your races.
• 33:05
  Plus you're getting the maximum aerobic base that you can get
• 33:10
  like training that during the easy run because you're not
• 33:13
  going up hills or down hills and losing that low heart rate.
• 33:15
  So you can keep that heart rate pin wherever you want it.
• 33:18
  And your legs are recovering. So it's going to recover from
• 33:21
  the day before and you get to go hard the next day.
• 33:24
  I think that's pretty. I think that that that that is a
• 33:27
  pretty good easy day for mountain runners.
• 33:31
  Speed work, I think Stairmaster workouts, incline treadmill
• 33:37
  workouts. Obviously you're going up a
• 33:39
  mountain. You got to be strong going
• 33:41
  uphill. Don't hide from it.
• 33:43
  Embrace the pain, a smile at the pain and brace the pain.
• 33:48
  What is that from? I don't know.
• 33:51
  I'm allergic to pain. I put the microwave when I
• 33:55
  sneeze. So for those folks not watching,
• 33:57
  I just sneeze twice. That's why I said allergic to
• 33:58
  pain, but also for mountain runners, I think you need to be
• 34:03
  going for the to the track because if you do all your speed
• 34:06
  work uphill, one track work is going to be a new stimulus that
• 34:11
  you haven't got. 2A good way to get powerful, strong legs is go
• 34:15
  to the track and do 8 hundreds or mile reps for sure that's
• 34:18
  going to get your leg stronger. And and three, it's going to
• 34:22
  work on that higher end and aerobic system that you probably
• 34:26
  don't get as much in the mountains.
• 34:28
  So that's how all that stuff relates to mountain running.
• 34:30
  Boom. There we tied it back in and
• 34:32
  we'll do that for the rest of these sections.
• 34:34
  So that was training. We're going to go through
• 34:37
  recovery. I'm not going to get, you know,
• 34:39
  these will be a little bit quicker.
• 34:40
  But the first one we talked about sleep.
• 34:43
  Sleep is recovery. Sleep is your superpower.
• 34:48
  If if, if, if they had a pill that said, Hey, Andrew, you
• 34:54
  could take this and you can you can do 25% more training volume.
• 34:58
  I don't know the numbers, but 25% or 30%, it's going to prove
• 35:02
  your recovery by 30%. Right.
• 35:04
  And you're like, Oh my God. Really.
• 35:06
  Yeah. And it's totally free.
• 35:08
  What free. You got all this stuff for me
• 35:10
  for free? Yeah.
• 35:11
  Yeah. It's called sleep like it it
• 35:15
  would I. Don't know if I did that right.
• 35:17
  I don't know actually I. No, I'm I like if if there was a
• 35:22
  supplement that actually did that for you, everyone will be
• 35:25
  buying it. Everyone will be taking it.
• 35:26
  But but just because it's called sleep, no one really takes it
• 35:30
  seriously. So I'm seriously trying to step
• 35:33
  up my sleep. I just got a new mattress,
• 35:35
  invested in a new mattress. Cooling memory foam.
• 35:40
  Sleep routine is getting better. Thinking about eating, timing
• 35:43
  food not as close to sleep, thinking about not drink.
• 35:47
  Chugging a bunch of water right before sleep so I'm waking up to
• 35:49
  go to the bathroom. I'm trying to get my sleep on
• 35:52
  track. You should too.
• 35:53
  It's what recovery is. Let's all get crazy good sleep.
• 35:58
  That'd be sweet and it feels awesome.
• 36:00
  I've never been a good sleeper, but it does feel awesome.
• 36:05
  Oh yeah, another a good note here I had if you could choose
• 36:08
  between a 30 minute recovery session, recovery, if that's a
• 36:12
  sauna, if you're thinking rolling out, stretching,
• 36:16
  whatever, you're a recovery walk.
• 36:20
  But instead of doing that 30 minute recovery routine, you
• 36:23
  just slept for 30 extra minutes. I think the sleep is going to
• 36:26
  help you more. I I really do.
• 36:29
  That's how much I believe in sleep.
• 36:31
  And so if you're not taking sleep for real, what are you
• 36:34
  doing? Protect your sleep quality and
• 36:39
  sleeping window like it's a scheduled workout.
• 36:41
  This is something that's maybe impacted my social life a little
• 36:45
  bit, but I really need good sleep most of the nights.
• 36:50
  And, and that just means don't get and wind down, not do
• 36:54
  anything crazy and then go winding down same time every
• 36:57
  night, all that jazz. I'm trying to do it.
• 37:00
  Next up, adequate nutrition and hydration.
• 37:03
  I mean hydration, everyone knows your whole body is just water,
• 37:06
  right? When you're running you get
• 37:09
  dehydrated. So it's even more important,
• 37:10
  electrolytes to keep you hydrated, very important.
• 37:14
  So that's like a no brainer. The nutrition, I talked about it
• 37:17
  earlier, it's the building blocks of your, you know,
• 37:19
  recovery system. You need those macro and
• 37:22
  micronutrients to recover. So you got to be on top of that
• 37:25
  stuff. Next one for recovery, managing
• 37:29
  your life stress. This is one that I don't think
• 37:32
  people think about as much, but really impacts how much you can
• 37:37
  train your central nervous system.
• 37:40
  It it, it is impacted by by physical stress, mental stress.
• 37:47
  You know, if you're if you're solving complex stuff at work or
• 37:49
  whatever, emotional stress the same.
• 37:52
  And so if you can offload mental and and emotional stress and
• 37:57
  just fill it with training like this is maybe is this something
• 38:01
  I should advocate for? Yeah, why not?
• 38:03
  Yeah. No, I, I for myself, I will say
• 38:06
  if I can offload any other types of stress and I can just fill it
• 38:09
  with training, it's going to be allow you to train more other
• 38:13
  stresses in your life. Take away how much you can
• 38:15
  train. And if you just train through a
• 38:17
  lots of life stress, you're probably going to burn out.
• 38:19
  You're not going to recover as much.
• 38:21
  So really managing your stress is super important.
• 38:26
  Same thing, treat it like like it's part of your training.
• 38:29
  Managing my stress, Active recovery.
• 38:32
  I think active recovery is great.
• 38:34
  How does your body give your muscles the building blocks to
• 38:38
  rebuild the hydration? It's your blood.
• 38:41
  It's getting blood flow. And I think just going for a
• 38:43
  walk gets blood pumping to your leg muscles.
• 38:46
  A light walk, light yoga, mobility are all great recovery
• 38:52
  tools. Gentle movement to get the blood
• 38:55
  flow going. That's going to do a ton.
• 38:57
  When I'm recovering from an hard ultra, I'm doing 5 or 10 minute
• 39:00
  walks a few times a day, as much as I can stand, you know,
• 39:03
  without my feet throbbing or whatever.
• 39:05
  It's just getting blood to the to to wherever needs it.
• 39:09
  And then lastly, I'm going to put for recovery commercial
• 39:12
  tools. So this could be massage guns,
• 39:15
  Norma tech boots, red light therapy, cold plunge, if you
• 39:19
  believe in that, cryotherapy, any of that stuff.
• 39:23
  Massages, they say that just regular massages.
• 39:25
  All of these things will help you recover.
• 39:29
  That's embarrassing, will help you recover, but it's not going
• 39:35
  to get you as much as the the other stuff will Sleep, eat
• 39:39
  good, get blood flow, active recovery, life stress.
• 39:44
  All those stuff are more important.
• 39:45
  Guys, I really believe it. I'm not trying to sell you
• 39:47
  anything here. This is this is all you need.
• 39:51
  I don't, I don't think this is all you need, guys.
• 39:55
  OK. And then the nutrition
• 39:57
  hierarchy, we're going to go to the nutrition hierarchy #1 is
• 40:02
  always eat enough. That is crucial.
• 40:06
  I think there's a lot of talk about eating enough.
• 40:09
  And I, I, I think it's hard for me because I have always had a
• 40:14
  big appetite fast metabolism. When I started running it got
• 40:18
  even more crazier. Even crazier with how much food
• 40:22
  I eat, it shocks people, it shocks my grocery bill.
• 40:26
  It's a, it's a lot. But the more you can eat, the
• 40:31
  more you can train is basically what it comes down to.
• 40:34
  And, and, and the more you can train, the more you're going to
• 40:39
  get that aerobic base developed, the bigger the engine, the more
• 40:44
  speed work you can do all the, all the things.
• 40:47
  And so usually you want to train more, so you have to eat more
• 40:51
  because some people don't like to eat a lot.
• 40:53
  And I can't relate to those people, but I, I, I understand
• 40:56
  those people. So you have to make sure you're
• 40:58
  eating enough. But I do think that this doesn't
• 41:01
  mean just binge eating. There's a lot of talk nowadays
• 41:07
  like you don't, you know, to be super skinny and light.
• 41:09
  You don't need to be super skinny and light to be a strong
• 41:11
  runner, your strongest form. 100% agree.
• 41:14
  I there's a there's a good little sometimes I get too too
• 41:18
  lean, too light and it doesn't work.
• 41:20
  I can't train as much. I don't feel as good.
• 41:21
  I'm not fit fast enough. It's because I'm not eating
• 41:24
  enough and fueling for all these workouts or runs or whatever I'm
• 41:28
  doing. But I'm going to be honest with
• 41:31
  you, if you just have a few pounds to lose, some people do.
• 41:37
  Everyone can get to that point. You have to be honest and kind
• 41:40
  of realize when that is. So this is not go eat whatever
• 41:44
  you want, stuff your face. If you are eating whatever you
• 41:47
  want, you are stuffing your face.
• 41:49
  You better be training a lot. If you're training 30 to 45,
• 41:53
  maybe an hour everyday, 6 hours a week, you're not in the
• 41:57
  category. You can eat whatever you want.
• 41:59
  Probably, Probably. If you're eating big, train big.
• 42:04
  My my motto is train big, eat big, sleep big, dream big.
• 42:10
  That's what you need. But if you're not training big,
• 42:13
  you shouldn't eat big is what I'm trying to say.
• 42:16
  So eat big only if you train big.
• 42:18
  But always, always sleep big and always dream big.
• 42:23
  Yeah, for anyone watching. I believe in that.
• 42:28
  So, so yeah, that's that's what I would say about under eating.
• 42:31
  You're just going to, it's just going to, you're risking getting
• 42:35
  injured if you don't eat enough. As far as the macro
• 42:38
  micronutrients, aim for like a gram of protein per pound.
• 42:41
  I think that's pretty good for muscle repair.
• 42:44
  And then carbs and fats, just carbs and healthy fats, just eat
• 42:47
  to your taste. Eat enough carbs to make sure
• 42:50
  all of your runs feel good, like you have lots of energy and then
• 42:54
  you're not bonking that that, that, that is super important.
• 42:59
  OK, post run fueling, this is very important too.
• 43:04
  There's lots of study. Some people think it's 1/2 hour
• 43:06
  window, some people think it's an hour, some people think it's
• 43:08
  a 3 hour window. But there's a window when you
• 43:11
  finish a workout that you need to refuel and your body tells
• 43:15
  you this. A lot of times I'm done with the
• 43:17
  workout. I'm like, I need to eat
• 43:18
  something right now. And it's true.
• 43:21
  So what you want as soon as you're done with the workout,
• 43:24
  you want protein and you want simple carbs, basically just
• 43:27
  sugar or, or you know, natural sugars or berries or whatever it
• 43:31
  is that you're eating something that gets in your blood and gets
• 43:34
  spikes your blood sugar and gets to everywhere that needs it.
• 43:38
  So you can replenish all of your all of your glycogen stores
• 43:43
  fast. That is the role of the simple
• 43:45
  car. That's why you want simple
• 43:46
  carbs, not complex carbs that take longer to break down and
• 43:49
  shuttle to your to your muscles and then protein to start muscle
• 43:52
  repair as soon as possible. You should try not to eat fats
• 43:57
  with that post workout meal. If you have a bunch of peanut
• 44:01
  butter in your shake, it's going to slow down how fast it
• 44:05
  distributes all the nutrients. So I always try to steer weight
• 44:08
  away from fat and it doesn't have to be all the time.
• 44:11
  Like, you know, if you have just a regular meal that has healthy
• 44:14
  fats, avocados, whatever it may be, that's fine.
• 44:17
  Like don't overthink it too much.
• 44:18
  But really you just want protein.
• 44:20
  You just want simple carbs right away, quick, fast as you can.
• 44:23
  I like it half hour to an hour. It can be a little bit longer,
• 44:27
  but if you're in the mountains and you're training and your
• 44:31
  weight, you're driving 2 hours home to finish to to replenish,
• 44:35
  I think that's too long. I think that's too long unless
• 44:38
  you really fueled your run good. I think you should always have.
• 44:41
  A lot of times I'll have just like maybe a protein shake, a
• 44:44
  yogurt. A lot of times I'll just bring
• 44:45
  Greek yogurt in a tub and I eat half the tub, maybe the even the
• 44:49
  whole tub because it's just protein and sugar.
• 44:52
  Fruits is good. You know, some sort of bar with
• 44:55
  protein in a protein bar. All of these things are good.
• 44:59
  Like when you're driving home from a long mountain run, don't
• 45:01
  wait two hours, unpack, shower, and then eat 3 hours after.
• 45:04
  I think it's probably too long. Make sure you're eating after,
• 45:06
  especially in the mountains. It's a harder run.
• 45:08
  Make sure you're feeling after your run, fuel after your run,
• 45:13
  fuel before your run. This is a big thing.
• 45:16
  Fasted running for is not for most people.
• 45:20
  The risk to reward ratio is not there A lot of times it's just
• 45:24
  going to be bonking like you haven't been fat adapted for two
• 45:27
  for long enough. It's just going to be bonking.
• 45:29
  So fuel your runs. It's going to let you run faster
• 45:33
  and be stronger. And when you have just that
• 45:37
  energy in your system ready to go sugar in your system, you can
• 45:41
  run faster, harder. And if you recover right, you
• 45:44
  can recover from it. So it's just going to make your
• 45:46
  runs better and it's going to prevent you from injury more.
• 45:49
  It's it's, you know, speed up recovery, all this stuff.
• 45:54
  So you definitely want just easy digestible carbs before you run.
• 46:00
  You know, it can be an hour, it can be 1/2 hour.
• 46:02
  And then during your run, just keep your runs fueled.
• 46:04
  It's going to you feel this. If you go for a run, you haven't
• 46:08
  eaten in a while or you don't bring food in your long run, you
• 46:10
  forget you feel it. You don't want to feel crappy on
• 46:14
  a run most of the time. Unless you're prepping for the
• 46:17
  mental parts of an ultra, I don't think you should feel.
• 46:20
  Crappy on your runs? That's just me.
• 46:25
  Next up, addressing defense deficiencies via blood work.
• 46:28
  Stop guessing. Start measuring.
• 46:32
  No, but I really believe that you don't know.
• 46:36
  How healthy you are, how what you're deficient in until you
• 46:39
  actually do your blood work. So I would, I would just tell
• 46:43
  everyone, go get your blood work done to at least know and then
• 46:48
  supplement and then find out what, what's, what's deficient,
• 46:51
  supplement it and see if it's working.
• 46:53
  A big one in New England, especially after the winter,
• 46:57
  vitamin D that is super important for all your bodily
• 47:01
  functions. And we don't get it in the
• 47:02
  winter. And, and it's something worth
• 47:05
  like like so many people in New England are deficient in vitamin
• 47:08
  D. So that's something that most
• 47:10
  people should look into and supplement.
• 47:12
  Don't take advice from me, but go to your doctor and get your
• 47:15
  blood work done. And then the last thing, this is
• 47:18
  the last thing for Whole Foods is for for nutrition is
• 47:23
  prioritizing Whole Foods. I think your food quality really
• 47:28
  matters. There's a lot, you know,
• 47:30
  obviously just longevity, overall health.
• 47:34
  If you're eating ingredients in Whole Foods, that is going to be
• 47:37
  better for your body than processed foods.
• 47:39
  We know this inflammation from processed foods stuff that you
• 47:43
  don't. Can you guys hear those ducks
• 47:46
  Bang Bang Bang Bang bang 2 mallards.
• 47:52
  I'm I'm, I'm doing a lot of side quests this episode.
• 47:55
  Do I? I don't know guys.
• 47:56
  Do I do this many side quests typically?
• 47:59
  I've been thinking recently, you know, at the beginning of the,
• 48:02
  the first, maybe 5 to the first few episodes were a little bit
• 48:05
  rough. But after that, maybe like
• 48:07
  episodes 5 to 10, I was doing a lot of a lot of kind of comedic
• 48:12
  material, you know, some maybe different things.
• 48:15
  And I feel like recently it's been more really just thinking
• 48:18
  about, you know, trail running, mountain stuff, northeast stuff,
• 48:22
  you know, some interviews, what not.
• 48:23
  Have I gotten? Too serious, guys.
• 48:26
  No, I could still crack a joke. I could still crack a joke.
• 48:29
  But today I feel like I'm I I've been doing a little bit more
• 48:32
  than that. I should.
• 48:33
  So we're going to bring some back a little.
• 48:35
  We we some segments. We haven't done some non running
• 48:38
  stuff we haven't talked about in a while, but I'm going to start
• 48:41
  adding some stuff back into OK, I'm I'm back.
• 48:46
  Yeah, use Whole Foods, go to the store.
• 48:48
  It's so funny. You go to a Whole Foods or you
• 48:51
  know, net quote UN quote healthy grocery stores and look at any
• 48:56
  box, all the boxes, the ingredients, there's so many
• 48:58
  ingredients in it. It's it's insane.
• 49:01
  It's insane. Processed foods everywhere.
• 49:04
  I go to the store and 90% of my food, I'll tell you what I buy
• 49:09
  at the store. I'll, I'll do, I'll do a.
• 49:12
  Virtual grocery shop with you guys right now.
• 49:15
  Sometimes they go left, sometimes they go right.
• 49:17
  We're going to start with produce.
• 49:19
  Yeah, we're going to start with produce.
• 49:20
  I'll go to produce. Sweet.
• 49:23
  Potatoes and sweet potatoes are great.
• 49:25
  Any potato. It's just that's the food.
• 49:28
  The food is potato, potato, bananas, avocados.
• 49:34
  Huge on avocados, berries, clementines, apples.
• 49:40
  I said bananas and then a couple veggies I ate.
• 49:43
  Sometimes have to get cokes in the veggies.
• 49:45
  Just eat your veggies people. You need veggies.
• 49:49
  But I it's just hard for me to love, you know, crave veggies
• 49:52
  maybe like a carrot, Peppers, that's what I go frozen berries
• 49:57
  in the frozen Berry section. Once in a while I will get
• 50:00
  sourdough bread if I'm doing a big training week.
• 50:03
  I need extra carbs sometimes but sometimes I skip the bread
• 50:06
  aisle. Then I go grab RX bars, which is
• 50:11
  just like very basic egg whites thing or whatever, Egg whites,
• 50:16
  almonds, and I usually get the chocolate once I know guys a
• 50:21
  little bit of chocolate. But it's always in the morning
• 50:23
  before my runs. Whoa.
• 50:28
  But what's going on with this? Is this audio rewriting?
• 50:31
  This could be a. This could be horrible, guys,
• 50:34
  no. Wait, what is going on?
• 50:41
  Is this audio rewriting itself? No, I would be so sad, guys.
• 50:48
  No. OK, it's doing this thing where
• 50:50
  it's doing multiple audio tracks over each other.
• 50:53
  OK, that was kind of it. That was a scare.
• 50:57
  That was a scare. OK, back to the virtual grocery
• 51:01
  shopping. This is just kind of like
• 51:03
  indulging myself right now because I want to do this that
• 51:08
  go there. Yep, some.
• 51:09
  And then I'll sometimes I'll get almonds, not all the time.
• 51:11
  Sometimes I'll get almonds. I breeze right past the chips,
• 51:15
  right past the snacks. I just get almonds.
• 51:16
  I get out of there sometimes raisins.
• 51:18
  Usually no, I'll grab if I need meat, I'll grab ground meat like
• 51:24
  a lean, usually lean beef. If I don't have venison or as
• 51:29
  much venison, I have a little bit lighter this year, lean
• 51:33
  meat, you know, lean chicken, something like that.
• 51:37
  Bison, I do like bison. A lot of times I'll get like a
• 51:40
  salmon, you know, a protein there.
• 51:42
  I'll get whole wheat wraps, which is a little bit processed
• 51:45
  but not super bad. And then I'll get eggs, egg
• 51:49
  whites, yogurt, which is a little bit processed like sugar
• 51:53
  in there, but I always have it just after a run.
• 51:56
  So you kind of need a little bit of sugar, you know, Greek yogurt
• 52:00
  and that is set once in awhile. Pasta.
• 52:05
  That's what I get. That's that's all the stuff that
• 52:08
  I eat. So I really do.
• 52:10
  Think that that the the. Quality of the nutrients does
• 52:13
  matter. Try to try to get away from that
• 52:15
  processed foods but if you need like before run.
• 52:19
  I feel like I can't eat enough fruits and and just regular car.
• 52:23
  May I just guess bread, but that's processed before running
• 52:27
  during or I would say before run, during run, after run, eat
• 52:29
  whatever you want. But outside of that window, you
• 52:31
  should really focus on Whole Foods.
• 52:33
  It's just going to be better for your diet.
• 52:35
  And then if you get to a point in training where you're
• 52:37
  training so much, you're so tired, you need extra energy,
• 52:40
  then get processed foods. So always have that, that Whole
• 52:44
  Foods as your base. Before, during, after run,
• 52:47
  you're good. And then outside of the way, if
• 52:49
  you're really hungry, you're craving food.
• 52:51
  That's when you when you eat, when you eat some of that
• 52:55
  processed stuff guilt free. I'm not a dietitian.
• 52:58
  Get get rid. That wasn't nutritional advice.
• 53:00
  Get nutritional advice from from a registered dietitian.
• 53:05
  That's all That's it guys. That that is all I have.
• 53:08
  That is the basics of training. I 100% agree that if you do all
• 53:15
  these things, you were going to 95 plus percent maximize your
• 53:20
  potential. I don't think, I don't think a
• 53:22
  lot of people need a coach. I don't think people need like
• 53:26
  nowadays all these similar fancy supplements.
• 53:30
  They need the basics. They need to be consistent.
• 53:33
  I I really believe that. And for me it's like, oh, you
• 53:36
  people don't need a coach, but you're coaching, Andrew.
• 53:39
  I think some people don't want to think about planning
• 53:42
  workouts, don't want to do some of the research to figure out
• 53:44
  how to structure training, plan when I should be eating what I
• 53:47
  should be eating, that kind of thing.
• 53:49
  I want somebody to kind of be in my corner, keep me on track, you
• 53:52
  know, be, be there, you know, be there for me on my hard days, on
• 53:56
  my good days, all this thing to kind of make sure I stay
• 53:59
  consistent. If you have a problem with
• 54:00
  consistency, that's what I think a coach is good for.
• 54:04
  I mean, anyone can just learn anything nowadays on on online.
• 54:08
  I don't know anything you guys don't know, but I really don't
• 54:11
  think I know anything you guys don't know.
• 54:12
  If I had a specific crazy training question, I would go to
• 54:17
  my resources. I talked about some of those
• 54:19
  those key resources and I would just asked chat GB Tai Gemini,
• 54:24
  whatever you're. Using I would ask them and
• 54:28
  you're going to have the same info as me.
• 54:30
  It's not about what information you have, it's about staying
• 54:34
  consistent and getting the basics right.
• 54:36
  That's that's the whole thing. And so, yeah, I don't think a
• 54:41
  lot of people, you don't really need a coach.
• 54:43
  The coach is really to push yourself and get that extra
• 54:48
  5/10/20 percent from yourself for a big race effort or put in
• 54:53
  the time that you don't want to put in to learn these things.
• 54:56
  But I, I don't think there's anything that I don't really
• 54:58
  know. I just think that if the one
• 55:02
  thing that I know is these basics work, if you do it
• 55:06
  consistently for long periods of time, for sure that is that is
• 55:11
  it. That is nail on the head.
• 55:13
  If you got something good going, keep doing it.
• 55:15
  And The thing is, if you are getting faster, you're not
• 55:21
  getting hurt and you're not getting sick or burnt out, keep
• 55:24
  doing what you're doing like you are on the path.
• 55:27
  I think everyone has different things that work for them.
• 55:29
  If those three things are working, keep doing what you're
• 55:32
  doing and do it forever for as long as you can.
• 55:36
  That's going to get you where you want to go and that's really
• 55:41
  it. So no snake oil here.
• 55:45
  I, I, I want to try to get like, I, I really am trying to get,
• 55:48
  you know, to give these training tips to everyone and, and I
• 55:52
  believe everything that I'm saying to you related to.
• 55:55
  Training in in, in these topics I am doing and I am learning and
• 56:00
  and I believe in at when I say it, you know, there's I'm sure
• 56:04
  there's things I'm going to look back on like I don't train like
• 56:06
  that anymore or I don't believe that anymore.
• 56:08
  I got, you know, my, you know, social media into that one too,
• 56:12
  but but everything related training I I really believe in
• 56:16
  and I am doing personally, and I feel like you guys should too,
• 56:20
  and I'm just trying to relay that to you guys like you should
• 56:23
  be doing some of this stuff. I think, I really think it'll
• 56:25
  help. You, but that's all we got
• 56:28
  today. I think yeah, I should be doing
• 56:30
  more race results after this, but I haven't planned that yet.
• 56:33
  So that's all you have for today me.
• 56:37
  But next you should hear some other thing before the podcast
• 56:41
  ends. Hopefully April showers bring
• 56:44
  May flowers and it also brings trail season hype.
• 56:49
  We're in April now. It's rained for a week, which if
• 56:53
  you heard the Jingle trail season is coming.
• 56:56
  Everyone is hyped. I feel like everyone is itching
• 56:58
  to race right now. It's just a good feeling.
• 57:01
  The warmer air, even though it's been a little bit cold some of
• 57:03
  these days, you breathing in that fresh air feels good.
• 57:07
  We are going to. Do I have a little house?
• 57:10
  Stairmaster story that I'm going to tell people related to a 62nd
• 57:13
  training tip, so we'll do that. And then I want to talk about
• 57:16
  the Run Amok 50K ultra marathon coming up in the 11th in
• 57:21
  Vermont. Lots of sluggers in that race.
• 57:24
  Big hype behind it. It almost had me thinking like,
• 57:28
  should I sign up for this race? There's a lot of people I'm
• 57:31
  eager to get to give something to RIP, so I want to talk about
• 57:34
  that upfront. And then at the end of the
• 57:37
  episode, we're going to do Sleeping Giant trail race
• 57:43
  results from a couple weeks ago. And then we're going to preview
• 57:46
  2 races that are also upcoming on the 11th.
• 57:50
  But we'll start, we'll do the 62nd tip with the story first,
• 57:56
  then the run amok. So 62nd tip today is in your
• 58:00
  training and all things in life, but in your training, be
• 58:04
  flexible. This is it.
• 58:06
  This is I have a little story for this.
• 58:09
  Be flexible. I think there's a quote, have no
• 58:12
  preference in anything you do. This is the way of the warrior.
• 58:17
  It's a very deep quote. It's very good.
• 58:19
  I think you try to tap into that, but try telling me that
• 58:22
  when I'm stuck in traffic, it's hard, but be flexible.
• 58:26
  Don't have an opinion. Things go crappy, things go
• 58:28
  good. It is what it is.
• 58:30
  I'm in the present. My story for this is I just did
• 58:34
  a bit of a move. So, you know, new routines, new,
• 58:39
  you know, new, where am I going to run my schedule, all that
• 58:41
  stuff. And for the past 3 1/2 years,
• 58:46
  maybe almost four years, I have been doing, I have been doing
• 58:50
  my, my incline treadmill and Stairmaster indoor workouts at
• 58:54
  the same facility on the same machines for four years.
• 58:59
  I had these things dialed in. I had, I knew exactly what I was
• 59:03
  doing, where I was going to go. But that change.
• 59:05
  So I had to find, I have to find a new gym routine.
• 59:08
  So I go to a new gym, tested out one day, feels pretty good.
• 59:11
  OK, so I go there for a speed workout.
• 59:14
  And it wasn't a crazy big one. It was kind of like a I'm taking
• 59:18
  a little bit of a downer week on volume.
• 59:22
  So it's going to be a fairly easier like not, not, not all
• 59:25
  the way speed workout. But I go there and I'm I'm I'm
• 59:30
  shot up with caffeine, not shaking, but I got caffeine in
• 59:34
  my veins and I'm ready to go and I kind of do my thing.
• 59:38
  I'm like, yeah, I just going to pretend like this is just
• 59:40
  normal, you know, no preferences.
• 59:42
  I get on the stare machine. I do a warm up feeling decent.
• 59:45
  It's a little bit different set up.
• 59:47
  There wasn't a fan, right? Overhead, but that's OK.
• 59:50
  Doing a warm up, doing a warm up and maybe like 10-15 minutes in,
• 59:53
  I go to do my first interval and the stair machine, it's a
• 59:57
  different stair machine and I didn't realize it, but it
• 1:00:00
  doesn't go up to like the levels that I'm used to.
• 1:00:04
  And I know every every stair machine at different levels, but
• 1:00:06
  I just go by the steps and it caps out at a certain number of
• 1:00:10
  steps. So I couldn't do any of my
• 1:00:11
  working sets. And I'm like, Oh my gosh, I
• 1:00:14
  could. Have brought a weighted.
• 1:00:16
  Vest and done maybe something longer, slower and I could have
• 1:00:19
  just done longer intervals, but I was like, oh man, this is not
• 1:00:23
  what I was expecting. So I was like, OK, quick pivot.
• 1:00:27
  I'm going to go on the incline treadmill because I want to go
• 1:00:30
  fast. Basically, I wonder, I want to
• 1:00:32
  reduce shorter intervals. So I'm in there and I'm kind of
• 1:00:36
  doing my thing and I don't know, I'm, I'm like warming up.
• 1:00:39
  So you kind of run up this up the stairmaster and take a
• 1:00:41
  little run and people are kind of like probably I had never
• 1:00:44
  done it before. So hop over now I'm hopping to
• 1:00:47
  the incline treadmill 10 minutes later and I go on that and I
• 1:00:51
  crank it up. It goes to 15.
• 1:00:52
  So I'm like perfect, 15% is good.
• 1:00:55
  I can get a good pace. Like you can bump up the
• 1:00:57
  treadmills to whatever speed. So I, I start going and then I
• 1:01:02
  kind of realized this incline treadmill has a rut in the
• 1:01:05
  middle of it where like my foot is kind of like catching.
• 1:01:08
  I can kind of go off to the side and I don't feel it, but there's
• 1:01:12
  like a, a decent rut. I'm like, I didn't even know
• 1:01:15
  what it was because the belt looked fine.
• 1:01:17
  And I'm thinking what underneath the belt that rotates the entire
• 1:01:21
  way is like dented. I've never even seen this before
• 1:01:23
  on a treadmill. So I'm like, this is kind of
• 1:01:26
  strange. And I, I couldn't do the hard
• 1:01:29
  reps off to the, you know, a third of the, of the half of the
• 1:01:32
  treadmill. So I'm like, Oh my gosh, I have
• 1:01:34
  to move treadmills again and I'm ready to go now.
• 1:01:38
  Now it's like 15, almost 20 minutes and I go to start moving
• 1:01:41
  my stuff. And I had a like a little water
• 1:01:43
  bottle with me, like kind of one of the handhelds that you run
• 1:01:47
  with and I pick up the water bottle and I drop.
• 1:01:50
  It. And like to kind of like go to
• 1:01:52
  the next treadmill, but there was somebody next to me.
• 1:01:55
  So I was going to the one, one over from there.
• 1:01:58
  And, and as I drop the, the thing, it hits the side of my
• 1:02:03
  treadmill, bounces up in the air and my world goes to slow
• 1:02:08
  motion. And I see this thing twirling in
• 1:02:10
  midair and I'm like, Oh my God. And it basically doesn't just go
• 1:02:15
  on the floor. It hits the.
• 1:02:17
  Edge of the next treadmill next to me.
• 1:02:19
  Some woman's running on it and goes right into her feet and she
• 1:02:23
  gets all tangled up and has to like jump up and luckily she
• 1:02:26
  didn't fall. If she fell, I would be.
• 1:02:27
  And then the water bottle just flies off the back and I just
• 1:02:31
  look at her. I'm like, I am so sorry.
• 1:02:37
  So I was like and now I'm like flustered because I'm not doing
• 1:02:40
  my workout. I'm just like causing mayhem in
• 1:02:42
  this gym and I'm I'm on a 14 day free trial.
• 1:02:44
  So maybe they don't even let me back in this gym.
• 1:02:46
  She was cool with it. Luckily.
• 1:02:48
  I grab the water bottle. I go to the next thing in the
• 1:02:50
  next treadmill over has a rut in it and I'm thinking what's going
• 1:02:54
  on is this is this is this a prank?
• 1:02:56
  Is there a camera right here like, hey, this guy signed up
• 1:02:59
  for a 14 day membership. We just put ruts in these in
• 1:03:02
  these treadmills. I'm going to see what he does.
• 1:03:05
  You know, we're going to see if he freaks out.
• 1:03:07
  So I'm like, what is going on? So I'm like, well, I already
• 1:03:09
  ruined this lady's not even ruin it, but I already disturbed this
• 1:03:13
  lady. I'm already causing mayhem
• 1:03:14
  around this lady. So I go, hey, what's up with
• 1:03:17
  these treadmills? Are there just ruts in them?
• 1:03:19
  And she's like, yeah, I've been coming here.
• 1:03:21
  It's kind of like a more recent thing.
• 1:03:22
  But yeah, those two that you're on, they stink.
• 1:03:24
  They're horrible. I'm like, I don't even know what
• 1:03:27
  to do. She's like, yeah, staring
• 1:03:28
  machine didn't go fast. I'm like, yeah, she she's like,
• 1:03:31
  well, I'm almost done. This, this one is decent.
• 1:03:33
  It's not the best, but it's decent.
• 1:03:35
  And I'm like, OK, thanks for the info.
• 1:03:38
  Sorry for throwing things at you on your run.
• 1:03:42
  And then on the 4th machine that I that I went on, I did my
• 1:03:46
  workout and honestly, I had a good workout actually.
• 1:03:49
  So all that is to say, if you have a plan for a workout or a
• 1:03:55
  training run or something, be flexible.
• 1:03:58
  It's the way of the warrior. Said somebody.
• 1:04:00
  But OK, that was the story. That's crazy.
• 1:04:03
  This is the front. That's the front of the podcast.
• 1:04:05
  How many minutes are we in right now?
• 1:04:07
  OK, we're going to do the run Amok preview.
• 1:04:09
  So the run amok. 50K hype. The last two years this race was
• 1:04:15
  not raced for my understanding, so it's coming back.
• 1:04:19
  So I think that's probably why it's drawn some big names, but I
• 1:04:21
  think it's a big race either way.
• 1:04:24
  It is a 50K road race in South Palm Fret, Vermont. 27 miles of
• 1:04:29
  hilly dirt roads, 4 miles of pavement, 3700 feet of gain and
• 1:04:34
  it seems popular. You go and look at the CRS for
• 1:04:37
  the men's Lemmy LaRue from Canada Crusher very fast.
• 1:04:43
  He has the CR at 3:33 and then Sarah Keys For the women has ACR
• 1:04:48
  4 O1 Kristen Kristen Don Doneski, one of the woman's that
• 1:04:56
  crushes up Mount Washington and race the COG and all those short
• 1:04:59
  distant uphill races. She's also in the the top time.
• 1:05:02
  So this and she's I'm pretty sure she's got to be a pro
• 1:05:05
  sponsored runner. So some big runners, big names
• 1:05:08
  are have done this race. So there's good times to go
• 1:05:11
  after in the lineup is stacked. So I'm going to read you the the
• 1:05:16
  intro that they said in the run amok before we go to the
• 1:05:20
  entrance. So after a 2 year hiatus, run
• 1:05:23
  amok returns. It's poised to test every bit of
• 1:05:27
  your grit, every bit of your grit, the little rhyme there.
• 1:05:31
  Expect wind, mud, rain and possible snow as Mother Nature
• 1:05:36
  never disappoints at the run amok.
• 1:05:39
  And I'm thinking, obviously, the run amok, it's a dirt road race.
• 1:05:44
  It's in early April. It's probably just mucky, right?
• 1:05:47
  Like I'm assuming, yeah. What do you wear for that?
• 1:05:49
  Kind of things like you, you may wear light carbon plated shoes
• 1:05:52
  and you may get torched potentially.
• 1:05:55
  Who knows? If it just.
• 1:05:58
  Gets caked with mud but what do you I mean, I don't know what
• 1:06:00
  kind of shoe you put some big lugs on shoes.
• 1:06:02
  I don't know, we'll see run amok, who knows, but we'll go to
• 1:06:06
  the entrance lists. We'll start with the men's and
• 1:06:12
  we'll just go top to bottom on this ultrasound up list, Number
• 1:06:15
  one, 100% ultrasound up ranking. He had one result, Antoine
• 1:06:21
  Beland St. Onge from Canada.
• 1:06:27
  He has the Manchester to Banana CR in 2023.
• 1:06:32
  So his one result is blazing. He's got to be one of the top
• 1:06:36
  guys, the favorites. Keith Nadu, if you're from New
• 1:06:41
  England, you know, and you like ultra marathons, you know, Keith
• 1:06:43
  Nadu, he just, he just goes to every ultra marathon and runs
• 1:06:47
  really, really well and very fast.
• 1:06:50
  He's in the race. Oliver Mending, he won the
• 1:06:54
  ragged stage race in 2024 and he came in 3rd at the Vermont 100
• 1:06:59
  Miller in 2022. So he's got to be up there.
• 1:07:02
  Aaron Newell, he ran top. I've seen his name.
• 1:07:05
  I think he he must be in the White Mountains from time to
• 1:07:09
  time. He was in the top 35 at the Sun
• 1:07:12
  of Peace scramble a couple years ago at the at the US Trail
• 1:07:15
  Champs. And I was always kind of told
• 1:07:18
  Top 40 at the the US Mountain running Champs is like top 40s
• 1:07:24
  legit, legit, legit. Obviously, you know, there's a
• 1:07:27
  lot, there's just tons of past fast people.
• 1:07:30
  So top 35 finish for him. He's fast and he's been doing it
• 1:07:33
  for a while. So he's got it.
• 1:07:35
  He's a strong name. Ryan Williams, super fast guy
• 1:07:39
  from Massachusetts, he's ran a lot of, I think he's done a lot
• 1:07:43
  of really fast shorter stuff. He ran Hellbender the year that
• 1:07:46
  I ran Hellbender, he's fast. JP Kroll, White Mountains guy,
• 1:07:51
  he's fast. And then Andy Mcgibbon, I think
• 1:07:55
  his ultra signup ranking was lower because I think he's done
• 1:07:58
  a couple of bubbles or a couple last year standings where he
• 1:08:00
  only did like 10 hours. If you do an ultra bubbles or a
• 1:08:04
  last man standing and you bail for whatever reason early and
• 1:08:08
  then somebody goes for 70 hours or however many hours it goes on
• 1:08:13
  for your ultra sign up ranking takes a hit.
• 1:08:18
  But he is a lightning fast and he's from Goffstown.
• 1:08:21
  I'm pretty sure he's from Goffstown on Canoe's guy, but I
• 1:08:24
  think he lives in Vermont. Last year he went second at the
• 1:08:27
  Vermont 50 Miller. In 2022 he ran 19 hours at
• 1:08:31
  Grindstone, second overall. So blazing fast.
• 1:08:34
  So it should be a good field for the men's and then the woman's
• 1:08:38
  field. Lexi Jackson is running the run
• 1:08:41
  amok. Lexi.
• 1:08:45
  I mean, probably people know Lexi Jackson, especially in the
• 1:08:48
  White Mountain stuff. 90. You know, every crown you go on,
• 1:08:51
  every FKT you go on. Lexi Jackson's name is usually
• 1:08:56
  there. I think we're going to get her
• 1:08:57
  on the podcast soon. Hopefully if she wants to do it,
• 1:09:00
  maybe after this race we'll have her on, but just absolute crush
• 1:09:03
  her at at whatever she does. Lindsay Webster, Prezi FKT
• 1:09:09
  holder, Lindsay Webster from Canada, Canada, Banana Canada,
• 1:09:15
  she's going to be there. And then Clarice Reinhardt,
• 1:09:19
  She's got several wins in ultra marathons and just ultra sign up
• 1:09:24
  races. I don't know if they're all
• 1:09:25
  ultras in Connecticut, so lots of sluggers going out.
• 1:09:31
  It should be exciting to watch and a good way to kick off the
• 1:09:34
  trail season. I think everyone right now is
• 1:09:36
  kind of just itching to put in a hard effort.
• 1:09:40
  Hopefully, hopefully people have been training this winter.
• 1:09:43
  If you had injuries, you got them right.
• 1:09:45
  You got a good block going on and you got some goals and it's
• 1:09:47
  just waiting for conditions. I got, I had something I wanted
• 1:09:51
  to do and I'm just not going to be able to do it this year
• 1:09:53
  because conditions in the White Mountains never really got to a
• 1:09:57
  point on a day that I could go that it was good enough to give
• 1:10:01
  her a hard effort. So it is what it is.
• 1:10:04
  But and I was kind of like waiting and looking at a couple
• 1:10:07
  things around here, but they're still, there was some ice and
• 1:10:10
  some spots around here. So within a week, I don't care
• 1:10:13
  if I have to go to a track and do a 5K time trial, I'm going to
• 1:10:16
  run a hard effort. I want to run hard.
• 1:10:19
  Everyone's itching to run hard. Hopefully people are running
• 1:10:22
  hard this weekend, if not this weekend, in the next few
• 1:10:26
  weekends. We're going to get after it.
• 1:10:27
  New England. OK, And to end this episode, we
• 1:10:32
  got a few results I want to go through and then a couple races
• 1:10:35
  to preview the results. The Sleeping Giant trail race,
• 1:10:40
  50K, big hype. One of the gnarliest races in
• 1:10:44
  New England. Lot of people went, very popular
• 1:10:46
  race. We're going to go through the
• 1:10:48
  results there, 123 for the men's, Darius, Holy smokes,
• 1:10:55
  Parker. Darius Parker first overall wins
• 1:10:58
  it, takes it home by a good, a good margin, 23 minutes.
• 1:11:01
  He runs 443. Chase Smith comes in second.
• 1:11:05
  He runs five O 6. Christopher Petrov runs a five O
• 1:11:09
  9 To cap off the podium. There's the 1-2 and three.
• 1:11:12
  And then for the women's, Lydia Keys wins it by a good margin of
• 1:11:17
  50 minutes, almost 50 minutes. She runs 644, Carol Marul Marulu
• 1:11:28
  Marulas, Marulas. Carol Marulas runs a 730, and
• 1:11:34
  then Debbie Livingston runs a 751.
• 1:11:37
  I have a little sometimes I can't pronounce.
• 1:11:39
  It's hard for me to kind of pronounce things sometimes.
• 1:11:42
  And so a little bit bad with names and also not good
• 1:11:46
  handwriting. And it's not one of those
• 1:11:48
  handwriting things where I can read my own handwriting.
• 1:11:50
  A lot of the times I take notes and I'm like, I don't even know
• 1:11:53
  what that would be. So that's why I struggled there.
• 1:11:56
  But that was a sleeping giant trail race results.
• 1:11:58
  Cool race, cool race, big turn out and now we're going to do
• 1:12:02
  there were two race I want to preview for next weekend.
• 1:12:05
  We're going to keep them short. We'll just give you the
• 1:12:07
  information the next. There are a couple looped races,
• 1:12:11
  couple looped rape races. The next loop, Endurance series,
• 1:12:16
  New England 50K and 50, Miller and Wrentham, Massachusetts 3.1.
• 1:12:22
  It's a 5K loop and you do it for as much as you want.
• 1:12:25
  I think it's one of those no DNF.
• 1:12:27
  So you just go for what you go for and then you get a finish.
• 1:12:30
  So that's going to be a 50K and A50 Miller and then the Spring
• 1:12:33
  Fever, 8 hour and hang a Mass. This isn't a good one, guys.
• 1:12:38
  So it's another looped course, five mile loops and maybe this
• 1:12:42
  was the one that no DNF, who knows.
• 1:12:44
  But their motto for this year, it's a big year.
• 1:12:47
  It's a unique year for this race.
• 1:12:49
  Their motto is they're changing the course.
• 1:12:52
  You're running it in reverse, quote UN quote.
• 1:12:55
  Reverse the curse, reverse the course, reverse the curse.
• 1:13:00
  This race, it was cursed. They had a.
• 1:13:03
  Streak of historically bad weather it sounds like for the
• 1:13:07
  past however many years. Maybe that's the reason why the
• 1:13:10
  run amok 50K was cancelled because it was so bad.
• 1:13:12
  I have no idea. I'm just brainstorming here
• 1:13:14
  folks. But their motto This year's
• 1:13:16
  they're reversing the course to reverse the curse.
• 1:13:20
  And I think it it. I think it worked.
• 1:13:22
  I think the weather's actually decent this weekend.
• 1:13:24
  It rained this week so it'll be a little bit muddy, but
• 1:13:27
  hopefully it dries up, percolates a little bit.
• 1:13:31
  Do I have no, I recorded my phone now so I can't check it,
• 1:13:34
  but I think that they reverse the curse.
• 1:13:37
  So go Spring fever, 8 hour ultra marathon, couple good looped
• 1:13:43
  courses and that's all I got for this episode.
• 1:13:47
  How should I end this episode? I think it's funny the listening
• 1:13:50
  back or looking like when I edit, I have to always go to the
• 1:13:54
  end. So I always have to hear back.
• 1:13:55
  But a lot of the times I never I just draw out the intro for so
• 1:14:00
  long and I kind of set up end up saying silly things or just be
• 1:14:03
  repetitive. I mean, I think there's times in
• 1:14:06
  this podcast where I am very repetitive and I think listening
• 1:14:10
  back, I don't do it very frequently, but when I do, I'm
• 1:14:12
  kind of like, all right, I should try to make it a little
• 1:14:14
  bit better. But I think the one thing I I
• 1:14:16
  still have not mastered because I put no effort into thinking
• 1:14:19
  about it is the outro. So today, instead of saying a
• 1:14:24
  bunch of things over and over, which this was kind of like a
• 1:14:26
  story. So I'm going to start the outro
• 1:14:27
  now. Thanks for listening, guys.
• 1:14:30
  Appreciate the support. Some cool stuff going on in the
• 1:14:33
  spring. Hopefully the training tips
• 1:14:34
  helped. Thanks for listening.
• 1:14:37
  See you next time. Peace.
• 1:14:40
  I don't know if that was much better.
• 1:14:41
  Peace.