1 00:00:00,210 --> 00:00:03,210 Rob Simmelkjaer: New York Road Runners is a non- profit organization with 2 00:00:03,210 --> 00:00:06,570 Rob Simmelkjaer: a vision to build healthier lives and stronger communities through 3 00:00:06,570 --> 00:00:10,230 Rob Simmelkjaer: the transformative power of running. The support of members and 4 00:00:10,230 --> 00:00:13,860 Rob Simmelkjaer: donors like you helps us achieve our mission to transform 5 00:00:13,860 --> 00:00:17,130 Rob Simmelkjaer: the health and well- being of our communities through inclusive 6 00:00:17,130 --> 00:00:21,420 Rob Simmelkjaer: and accessible running experiences, empowering all to achieve their potential. 7 00:00:21,840 --> 00:00:25,950 Rob Simmelkjaer: Learn more and contribute at nyrr. org/ donate. 8 00:00:30,000 --> 00:00:34,470 Intro: Thank you. New York. Today we're reminded of the power of community 9 00:00:35,370 --> 00:00:39,840 Intro: and the power of coming together. Athletes, on your mark. 10 00:00:41,970 --> 00:00:45,540 Intro: The first woman to finish for the second straight year 11 00:00:45,540 --> 00:00:49,140 Intro: here in the New York City Marathon is Mickey Gorman. A smiling 12 00:00:49,140 --> 00:00:53,001 Intro: Mickey Gorman and why not? 2: 29:30, it's the time for (inaudible) 13 00:00:53,001 --> 00:00:56,190 Intro: Look at the emotion of Shalane Flanagan as she 14 00:00:56,190 --> 00:00:59,820 Intro: comes to the line. Pointing to his chest, pointing to 15 00:00:59,820 --> 00:01:03,720 Intro: the USA he so proudly wears across his chest. A great 16 00:01:03,720 --> 00:01:04,171 Intro: day for Matt Kapusky. 17 00:01:04,171 --> 00:01:14,190 Rob Simmelkjaer: Happy New Year and welcome back to Set the Pace. 18 00:01:14,190 --> 00:01:17,369 Rob Simmelkjaer: It's another year of the official podcast of New York 19 00:01:17,370 --> 00:01:20,130 Rob Simmelkjaer: Road Runners, presented by a Peloton. I'm your host and 20 00:01:20,130 --> 00:01:23,040 Rob Simmelkjaer: the CEO of New York Road Runners, Rob Simmelkjaer flying 21 00:01:23,040 --> 00:01:26,850 Rob Simmelkjaer: solo today while we give my amazing co- host, Becs 22 00:01:26,850 --> 00:01:29,880 Rob Simmelkjaer: Gentry, the first week of the year off. And full 23 00:01:29,880 --> 00:01:33,899 Rob Simmelkjaer: disclosure, this episode was recorded early so the whole team 24 00:01:33,900 --> 00:01:37,440 Rob Simmelkjaer: could enjoy the holiday break. So hope everybody on the 25 00:01:37,440 --> 00:01:40,050 Rob Simmelkjaer: team's enjoying themselves as well. Hope you guys all had 26 00:01:40,050 --> 00:01:45,390 Rob Simmelkjaer: an amazing 2024, a great holiday season and we're excited 27 00:01:45,390 --> 00:01:49,380 Rob Simmelkjaer: to dive into 2025 with all of you, whether you ran 28 00:01:49,380 --> 00:01:51,780 Rob Simmelkjaer: the midnight run to kick in the new year or 29 00:01:51,960 --> 00:01:55,140 Rob Simmelkjaer: have some other races on your schedule, can't wait to 30 00:01:55,140 --> 00:01:57,810 Rob Simmelkjaer: see so many of you out there over the course 31 00:01:57,810 --> 00:02:00,420 Rob Simmelkjaer: of the next year. As this episode is dropping on 32 00:02:00,420 --> 00:02:03,930 Rob Simmelkjaer: January 2nd, today's episode is all about, that's right, new 33 00:02:03,930 --> 00:02:07,950 Rob Simmelkjaer: Year's resolutions, goal setting and opportunities to help you stick 34 00:02:07,950 --> 00:02:11,549 Rob Simmelkjaer: to those goals. Whether it's to start walking or running 35 00:02:11,550 --> 00:02:14,550 Rob Simmelkjaer: or to run maybe seven marathons in seven days like 36 00:02:14,550 --> 00:02:17,070 Rob Simmelkjaer: Becs. No, don't do that. Nobody is going to do 37 00:02:17,070 --> 00:02:19,560 Rob Simmelkjaer: that other than Becs, so just kidding on that one. No, but 38 00:02:19,560 --> 00:02:22,110 Rob Simmelkjaer: whatever your goal might be, we want to talk about 39 00:02:22,110 --> 00:02:25,650 Rob Simmelkjaer: how to help you achieve them in 2025. So joining 40 00:02:25,650 --> 00:02:28,800 Rob Simmelkjaer: me today is New York Road Runner's head coach, coach 41 00:02:28,800 --> 00:02:31,020 Rob Simmelkjaer: Ben Delaney. For those who have not had a chance 42 00:02:31,020 --> 00:02:34,680 Rob Simmelkjaer: to meet or train with Ben, he's responsible for managing 43 00:02:34,680 --> 00:02:38,700 Rob Simmelkjaer: all of our runner education and training resources that thousands of 44 00:02:38,700 --> 00:02:41,310 Rob Simmelkjaer: runners use every year to prepare for the TCS New 45 00:02:41,310 --> 00:02:45,240 Rob Simmelkjaer: York City Marathon, the United Airlines NYC half, and many 46 00:02:45,240 --> 00:02:48,660 Rob Simmelkjaer: other races across our calendar, and in fact around the 47 00:02:48,660 --> 00:02:52,080 Rob Simmelkjaer: world. I personally have been coached by Ben and his 48 00:02:52,080 --> 00:02:56,970 Rob Simmelkjaer: team throughout the last couple of years through group training, other 49 00:02:56,970 --> 00:02:58,919 Rob Simmelkjaer: events, and there's no way I would've been able to 50 00:02:59,190 --> 00:03:02,970 Rob Simmelkjaer: set that PR in Berlin this past September without Coach 51 00:03:02,970 --> 00:03:06,000 Rob Simmelkjaer: Ben and that incredible team. So can't wait to talk 52 00:03:06,000 --> 00:03:10,560 Rob Simmelkjaer: to Coach Ben about everything that NYRR does and really 53 00:03:10,560 --> 00:03:12,900 Rob Simmelkjaer: the myriad of programs we have, including by the way, 54 00:03:12,900 --> 00:03:15,450 Rob Simmelkjaer: our pacing program that you'll often see at some of 55 00:03:15,450 --> 00:03:19,290 Rob Simmelkjaer: our big races, the folks holding the signs, running a 56 00:03:19,320 --> 00:03:22,169 Rob Simmelkjaer: certain pace so you could pace yourself to a goal 57 00:03:22,169 --> 00:03:25,169 Rob Simmelkjaer: time. Ben's overseeing that as well. So Ben Delaney will 58 00:03:25,169 --> 00:03:28,410 Rob Simmelkjaer: be with us in just a little while. And just 59 00:03:28,410 --> 00:03:30,540 Rob Simmelkjaer: like we are every single week, we'll be joined later 60 00:03:30,540 --> 00:03:33,930 Rob Simmelkjaer: in the show by the great Meb Keflezighi bringing us his weekly pro- 61 00:03:33,930 --> 00:03:37,200 Rob Simmelkjaer: tip, which this week is of course all about running 62 00:03:37,200 --> 00:03:41,640 Rob Simmelkjaer: resolutions. And Meb will also be joined by the NYRR member 63 00:03:41,640 --> 00:03:47,130 Rob Simmelkjaer: of the week and NYRR Open Run participant, Rose-Gaëlle Belinga. 64 00:03:47,160 --> 00:03:51,690 Rob Simmelkjaer: So stay tuned for an extra New Year's motivation from 65 00:03:51,690 --> 00:03:54,300 Rob Simmelkjaer: Meb. But before we get into today's guest, I want 66 00:03:54,300 --> 00:03:57,360 Rob Simmelkjaer: to mention that next week will be a special episode of 67 00:03:57,360 --> 00:03:59,670 Rob Simmelkjaer: Set the Pace. We're going to be holding a special 68 00:03:59,730 --> 00:04:03,270 Rob Simmelkjaer: NYRR State of the Union. I'll be sharing some exciting 69 00:04:03,270 --> 00:04:07,170 Rob Simmelkjaer: things that our team is working on for 2025, and 70 00:04:07,170 --> 00:04:09,180 Rob Simmelkjaer: we'll take a look back at an amazing year for the 71 00:04:09,180 --> 00:04:13,200 Rob Simmelkjaer: running community in 2024. And also part of this episode, 72 00:04:13,200 --> 00:04:16,050 Rob Simmelkjaer: we want to hear from you. That's right. So if you've got 73 00:04:16,050 --> 00:04:19,200 Rob Simmelkjaer: questions for me or for anybody at New York Road 74 00:04:19,200 --> 00:04:21,779 Rob Simmelkjaer: Runners, please, we want you to send them our way. 75 00:04:21,960 --> 00:04:29,850 Rob Simmelkjaer: You can email us at NYRRpodcast@ NYRR. org, that's NYRRpodcast@ NYRR. 76 00:04:29,850 --> 00:04:33,240 Rob Simmelkjaer: org. Leave a question in that email or you can 77 00:04:33,240 --> 00:04:36,870 Rob Simmelkjaer: leave one in the review section of the Apple Podcast 78 00:04:36,870 --> 00:04:41,159 Rob Simmelkjaer: app or Spotify. Or you can DM NYRR on our social media 79 00:04:41,160 --> 00:04:44,789 Rob Simmelkjaer: as well. We will answer all of your questions next week 80 00:04:44,790 --> 00:04:47,820 Rob Simmelkjaer: on this special town hall episode of Set the Pace. 81 00:04:48,300 --> 00:04:51,029 Audio: Ready to level up your running with the Peloton Tread 82 00:04:51,029 --> 00:04:54,930 Audio: and Tread Plus, you can challenge yourself anytime, anywhere. Whether 83 00:04:54,930 --> 00:04:57,750 Audio: you're building strength or working on speed, Peloton has a 84 00:04:57,750 --> 00:05:02,520 Audio: class for every goal from five to 120 minute workouts. 85 00:05:02,910 --> 00:05:06,750 Audio: With muscle building classes and flexible training options, you'll have 86 00:05:06,750 --> 00:05:09,900 Audio: everything you need to crush your next race and then 87 00:05:09,900 --> 00:05:13,830 Audio: recover from it. All access membership separate. Find your push, 88 00:05:14,220 --> 00:05:20,849 Audio: find your power at OnePeloton. com/ race- training. Peloton, the 89 00:05:20,850 --> 00:05:23,880 Audio: official digital fitness partner for New York Road Runners. 90 00:05:24,420 --> 00:05:27,150 Rob Simmelkjaer: All right, now it's on to today's show and I'm 91 00:05:27,150 --> 00:05:31,650 Rob Simmelkjaer: excited for this next interview. Today we are joined by 92 00:05:31,770 --> 00:05:35,490 Rob Simmelkjaer: someone who is mostly known as Coach Ben around New 93 00:05:35,490 --> 00:05:39,690 Rob Simmelkjaer: York Road Runners offices in our community. Ben Delaney, he 94 00:05:39,690 --> 00:05:42,750 Rob Simmelkjaer: is New York Road Runners' Director of Training Programs and 95 00:05:42,750 --> 00:05:46,800 Rob Simmelkjaer: Operations, and a big part of a lot of runners 96 00:05:46,800 --> 00:05:50,669 Rob Simmelkjaer: lives here at NYRR, certainly our staff, all of our group 97 00:05:50,670 --> 00:05:55,650 Rob Simmelkjaer: training runners, our Team for Kids runners. So a lot 98 00:05:55,650 --> 00:05:57,870 Rob Simmelkjaer: of you out there know Coach Ben. And Ben, it 99 00:05:57,870 --> 00:06:00,300 Rob Simmelkjaer: is really great to have you on Set the Pace. 100 00:06:00,300 --> 00:06:01,950 Rob Simmelkjaer: I feel like this is overdue. We should have done 101 00:06:01,950 --> 00:06:02,940 Rob Simmelkjaer: this a long time ago. 102 00:06:03,300 --> 00:06:05,010 Ben Delaney: I am so excited to be on here. Thank you so much 103 00:06:05,370 --> 00:06:07,440 Ben Delaney: for having me. It feels great. I mean, you and 104 00:06:07,440 --> 00:06:13,260 Ben Delaney: I talk all the time and to be able to talk about all the things that we get to do and the impact and the connection, this is going 105 00:06:13,260 --> 00:06:14,430 Ben Delaney: to be great. Looking forward to it. 106 00:06:14,790 --> 00:06:18,210 Rob Simmelkjaer: Absolutely. Ben, I guess the first question someone might ask 107 00:06:18,210 --> 00:06:21,839 Rob Simmelkjaer: is, what does a coach at New York Road Runners 108 00:06:21,839 --> 00:06:24,660 Rob Simmelkjaer: actually do? I mean, Road Runners is obviously a big 109 00:06:24,660 --> 00:06:28,140 Rob Simmelkjaer: organization. We've put on lots of races including the marathon, 110 00:06:28,140 --> 00:06:32,220 Rob Simmelkjaer: we have all these programs in the community for kids, adults, 111 00:06:32,220 --> 00:06:34,890 Rob Simmelkjaer: all that. So it would seem that there's a lot 112 00:06:34,890 --> 00:06:37,890 Rob Simmelkjaer: you could potentially do, but what does the coach, the 113 00:06:37,890 --> 00:06:40,589 Rob Simmelkjaer: head of coaching at this organization actually do? 114 00:06:41,070 --> 00:06:43,409 Ben Delaney: The head of coaching, my responsibility is to make sure 115 00:06:43,410 --> 00:06:46,380 Ben Delaney: that our programs are really connecting with the running community that 116 00:06:46,380 --> 00:06:48,570 Ben Delaney: we have. And like Rob talked about at the top, I 117 00:06:48,570 --> 00:06:50,220 Ben Delaney: work with group training, I get to work with Team 118 00:06:50,220 --> 00:06:53,159 Ben Delaney: for Kids. I'm connecting even with our other programs we have, 119 00:06:53,160 --> 00:06:55,890 Ben Delaney: Run for the Future and Striders as all of our coaches work within 120 00:06:55,890 --> 00:06:57,989 Ben Delaney: those. So to be able to do that, to be 121 00:06:57,990 --> 00:07:00,270 Ben Delaney: able to be a coach in that space and to 122 00:07:00,270 --> 00:07:02,940 Ben Delaney: have a say and a process, and part of my 123 00:07:02,940 --> 00:07:06,120 Ben Delaney: responsibility is ensuring that our programs are connecting and have 124 00:07:06,510 --> 00:07:09,450 Ben Delaney: the proper voices and that we're out there talking to our 125 00:07:09,450 --> 00:07:11,880 Ben Delaney: runners. And one thing I tell our coaches is, " I 126 00:07:11,880 --> 00:07:14,370 Ben Delaney: want our runners to see us as much as we 127 00:07:14,370 --> 00:07:15,780 Ben Delaney: see them." So I want to make sure that we 128 00:07:15,780 --> 00:07:18,660 Ben Delaney: have that connection all the time. And then to be 129 00:07:18,660 --> 00:07:20,940 Ben Delaney: able to, I tell people I get to see runners, 130 00:07:20,940 --> 00:07:22,860 Ben Delaney: I get to see people at the best part of their day. Because 131 00:07:22,860 --> 00:07:24,780 Ben Delaney: when you come out to run, I think you're sick 132 00:07:24,780 --> 00:07:26,880 Ben Delaney: in your head, Rob you know it, you're there for 133 00:07:26,880 --> 00:07:29,280 Ben Delaney: you. You're there because you want to do it. And 134 00:07:29,280 --> 00:07:33,390 Ben Delaney: to have that opportunity and that space, I never take 135 00:07:33,390 --> 00:07:36,000 Ben Delaney: it for granted. I remind myself, my coaches, I say, " 136 00:07:36,000 --> 00:07:38,640 Ben Delaney: Hey, we get to do this. They're here. Let's give 137 00:07:38,640 --> 00:07:41,280 Ben Delaney: them the best experience that we can when they're here." 138 00:07:42,600 --> 00:07:46,410 Rob Simmelkjaer: For people, Ben, who maybe run the marathon or run 139 00:07:46,410 --> 00:07:49,050 Rob Simmelkjaer: our races, but that's all they do, and there's a 140 00:07:49,050 --> 00:07:51,929 Rob Simmelkjaer: lot of people for whom that applies, they may not 141 00:07:51,930 --> 00:07:55,650 Rob Simmelkjaer: really have any sense of coaching at Road Runners, the 142 00:07:55,650 --> 00:07:58,320 Rob Simmelkjaer: fact that we have coaches and that we have all 143 00:07:58,320 --> 00:08:01,140 Rob Simmelkjaer: these programs, so maybe we could just run through a 144 00:08:01,140 --> 00:08:03,180 Rob Simmelkjaer: few of them. And I'll start with group training, which 145 00:08:03,180 --> 00:08:05,970 Rob Simmelkjaer: is my personal favorite. As you know, I've been a 146 00:08:05,970 --> 00:08:10,200 Rob Simmelkjaer: regular at the, especially Thursday morning group training runs in 147 00:08:10,380 --> 00:08:12,930 Rob Simmelkjaer: Central Park, but I've bounced around to a few others. 148 00:08:12,930 --> 00:08:15,660 Rob Simmelkjaer: And it certainly has made a big difference in my 149 00:08:15,990 --> 00:08:17,910 Rob Simmelkjaer: running life. I think it's made me a lot better. 150 00:08:18,150 --> 00:08:20,940 Rob Simmelkjaer: What is group training and what does it take for 151 00:08:20,940 --> 00:08:21,690 Rob Simmelkjaer: somebody to get involved? 152 00:08:22,320 --> 00:08:25,830 Ben Delaney: Yeah, a group training is adult training for anybody who 153 00:08:25,830 --> 00:08:27,510 Ben Delaney: wants to get involved with running. You don't have to even be 154 00:08:27,660 --> 00:08:30,239 Ben Delaney: wanting to race. If you just want a community of runners, group 155 00:08:30,240 --> 00:08:33,450 Ben Delaney: training is for that. We offer it in Central Park, 156 00:08:33,450 --> 00:08:35,610 Ben Delaney: as Rob said. I've got Central Park, I've got Prospect 157 00:08:35,610 --> 00:08:39,030 Ben Delaney: Park, Uptown Manhattan, Historia Park. Seasonally, we have East River 158 00:08:39,030 --> 00:08:42,210 Ben Delaney: Track, I've got Engineers Gate. So in terms of where 159 00:08:42,210 --> 00:08:44,699 Ben Delaney: we are, what we offer, you can get out there. This 160 00:08:44,700 --> 00:08:46,950 Ben Delaney: is a year round program, so you don't have to 161 00:08:46,950 --> 00:08:48,750 Ben Delaney: be involved in one part and then we're going to go away 162 00:08:48,750 --> 00:08:52,140 Ben Delaney: and come back. This runs year round. Matter of fact, 163 00:08:52,140 --> 00:08:54,780 Ben Delaney: our January session, it's open right now, it opened up 164 00:08:54,780 --> 00:08:57,750 Ben Delaney: by just earlier last week I believe. And we are 165 00:08:57,750 --> 00:09:00,000 Ben Delaney: getting our (inaudible) runners ready for the United Airlines 166 00:09:00,480 --> 00:09:03,240 Ben Delaney: NYC Half in March. 1st workout to the week of 167 00:09:03,240 --> 00:09:05,640 Ben Delaney: January 6th. So if anybody out there listening is thinking, " 168 00:09:06,030 --> 00:09:07,320 Ben Delaney: Heck, I want to get on there. I got the NYC 169 00:09:07,800 --> 00:09:12,750 Ben Delaney: Half on my calendar right now." Or just New Year, 170 00:09:12,750 --> 00:09:16,020 Ben Delaney: new you, or just trying to get that routine. I like 171 00:09:16,230 --> 00:09:18,030 Ben Delaney: to tell people, make it a habit, make it part 172 00:09:18,030 --> 00:09:19,590 Ben Delaney: of who you are, bring that part of your day 173 00:09:19,590 --> 00:09:21,210 Ben Delaney: and group training is a great way to step into that. 174 00:09:21,900 --> 00:09:24,090 Ben Delaney: Our coaches are there to facilitate the workouts that we 175 00:09:24,090 --> 00:09:26,969 Ben Delaney: have. So Nick, as Rob can attest, we want to 176 00:09:26,970 --> 00:09:28,530 Ben Delaney: give you a great experience. We want to make you 177 00:09:29,010 --> 00:09:30,540 Ben Delaney: see the best part of yourself, but we're going to 178 00:09:30,540 --> 00:09:32,550 Ben Delaney: challenge you. The coach is really out there. They're going 179 00:09:32,550 --> 00:09:35,969 Ben Delaney: to talk to you about what your goals are, give 180 00:09:35,970 --> 00:09:39,480 Ben Delaney: you some tips on how to best approach the workout 181 00:09:39,480 --> 00:09:41,880 Ben Delaney: based off of where you are in your process. Because 182 00:09:42,660 --> 00:09:44,640 Ben Delaney: running is going to meet you where you are. Our 183 00:09:44,640 --> 00:09:47,550 Ben Delaney: job as a coach is to ensure that what we're doing 184 00:09:47,550 --> 00:09:49,260 Ben Delaney: is helping you get to where you want to be. 185 00:09:49,800 --> 00:09:51,270 Ben Delaney: And everyone's goals are going to be a little bit 186 00:09:51,270 --> 00:09:53,699 Ben Delaney: different out there, whether you're competitive with yourself, the person 187 00:09:53,790 --> 00:09:56,429 Ben Delaney: next to you. But remember, it is group training. It's not 188 00:09:57,300 --> 00:10:00,000 Ben Delaney: racing. So when you show up, don't worry about where 189 00:10:00,000 --> 00:10:02,069 Ben Delaney: you are, how long you've been doing it for. Just 190 00:10:02,070 --> 00:10:04,500 Ben Delaney: put on your shoes, come talk to us. We'll have 191 00:10:04,500 --> 00:10:07,350 Ben Delaney: a great time out there and you apply to make you sweat a little bit. 192 00:10:07,890 --> 00:10:10,050 Rob Simmelkjaer: And Ben, what would you say is the type of 193 00:10:10,050 --> 00:10:12,630 Rob Simmelkjaer: runner who's best suited to do group training? I've been 194 00:10:12,630 --> 00:10:16,590 Rob Simmelkjaer: there, I'm a decent runner. There's people there that are 195 00:10:16,590 --> 00:10:19,380 Rob Simmelkjaer: faster than me. Obviously there's lots of folks who are 196 00:10:19,530 --> 00:10:23,490 Rob Simmelkjaer: running more modest paces. Is it literally any pace, any 197 00:10:23,490 --> 00:10:24,660 Rob Simmelkjaer: goal, anyone? 198 00:10:25,440 --> 00:10:28,020 Ben Delaney: It really is. We cover the gamut because we know 199 00:10:28,020 --> 00:10:31,320 Ben Delaney: that running is for everybody out there. One of the 200 00:10:31,320 --> 00:10:34,260 Ben Delaney: programs we have in our evenings in Central Park currently 201 00:10:34,260 --> 00:10:36,240 Ben Delaney: is called Fundamentals. And this is for a runner who 202 00:10:36,240 --> 00:10:38,400 Ben Delaney: would be new or maybe is looking to have a 203 00:10:38,400 --> 00:10:41,010 Ben Delaney: sustained running effort for 30 minutes or a little bit 204 00:10:41,010 --> 00:10:43,559 Ben Delaney: more. But really group training, you show up, we have 205 00:10:43,559 --> 00:10:46,650 Ben Delaney: coaches, we have support for where you're going to be. 206 00:10:47,280 --> 00:10:49,140 Ben Delaney: I just encourage runners when they show up on day 207 00:10:49,140 --> 00:10:51,570 Ben Delaney: one, you'll be open about that. Sometimes it can be 208 00:10:51,570 --> 00:10:53,520 Ben Delaney: a challenge to have that conversation, but part of what 209 00:10:53,520 --> 00:10:55,620 Ben Delaney: our coaches are there, we're there to ensure you get 210 00:10:55,620 --> 00:10:57,240 Ben Delaney: the best experience. We want to make sure that you're getting 211 00:10:57,240 --> 00:11:00,480 Ben Delaney: the best overall output of what you're trying to get 212 00:11:00,480 --> 00:11:02,339 Ben Delaney: to. And everyone's going to be a little bit different. 213 00:11:02,340 --> 00:11:04,950 Ben Delaney: And one of the philosophies that we preach at New 214 00:11:04,950 --> 00:11:08,160 Ben Delaney: York Road Runners as our philosophy as coaches is we really train by 215 00:11:08,160 --> 00:11:10,590 Ben Delaney: our effort. On a scale of one to 10, how 216 00:11:10,590 --> 00:11:13,170 Ben Delaney: hard are you working as compared to like, " Hey, we're 217 00:11:13,170 --> 00:11:15,900 Ben Delaney: doing this workout at six minute pace, seven minute pace, 218 00:11:15,960 --> 00:11:17,550 Ben Delaney: eight minute pace." We're going to be working at an 219 00:11:17,550 --> 00:11:20,730 Ben Delaney: effort level, seven or eight. Everyone's effort level is going 220 00:11:20,730 --> 00:11:22,709 Ben Delaney: to be the same, and we judge that different ways, 221 00:11:22,710 --> 00:11:25,439 Ben Delaney: but this way we know that everyone's working at a 222 00:11:25,440 --> 00:11:27,960 Ben Delaney: consistent space that we can help you at. And our coaches know 223 00:11:27,960 --> 00:11:30,150 Ben Delaney: how to gauge that and how to find out where 224 00:11:30,150 --> 00:11:31,949 Ben Delaney: you are. As Rob will tell, can you talk too 225 00:11:31,950 --> 00:11:33,720 Ben Delaney: much? Can you not talk at all? How are you working hard? 226 00:11:34,500 --> 00:11:36,990 Ben Delaney: But that's really what we want to talk to. So our programs are 227 00:11:36,990 --> 00:11:39,689 Ben Delaney: designed for every pace out there. We just tell runners to 228 00:11:39,929 --> 00:11:41,730 Ben Delaney: make sure the first time you show up, talk to 229 00:11:41,730 --> 00:11:43,590 Ben Delaney: us and be honest so we can make sure that 230 00:11:43,590 --> 00:11:46,290 Ben Delaney: you're in the right space to get the right support within our community. 231 00:11:46,770 --> 00:11:49,679 Rob Simmelkjaer: Yeah, I think for somebody who's got a New Year's resolution 232 00:11:49,679 --> 00:11:52,440 Rob Simmelkjaer: to get more fit, I can't think of a better 233 00:11:52,440 --> 00:11:56,370 Rob Simmelkjaer: way to kickstart that than group training. Even in January 234 00:11:56,580 --> 00:11:59,069 Rob Simmelkjaer: it's going to be chilly, but it's going to get your 235 00:11:59,070 --> 00:12:00,929 Rob Simmelkjaer: day off and your year off to an amazing start 236 00:12:00,929 --> 00:12:03,900 Rob Simmelkjaer: to be out there running in the early morning hours or 237 00:12:04,020 --> 00:12:06,300 Rob Simmelkjaer: in the afternoons. There's evening sessions as well, so you 238 00:12:06,300 --> 00:12:09,270 Rob Simmelkjaer: can do either one and it's awesome. I know the 239 00:12:09,270 --> 00:12:12,720 Rob Simmelkjaer: Central Park sessions tend to sell out, so people have 240 00:12:12,720 --> 00:12:14,370 Rob Simmelkjaer: to get on their game if they're going to sign 241 00:12:14,370 --> 00:12:14,910 Rob Simmelkjaer: up for those. 242 00:12:15,360 --> 00:12:19,050 Ben Delaney: Yeah again, if you're thinking about it folks, get out there. If for any reason something is sold out, 243 00:12:19,050 --> 00:12:22,170 Ben Delaney: you can send an email over to Training@ nyrr. org. 244 00:12:22,920 --> 00:12:26,309 Ben Delaney: Myself, my colleague Steve and Gemma, we get to work with Gemma and Steve 245 00:12:26,730 --> 00:12:27,959 Ben Delaney: all day long. We take care of a lot of 246 00:12:27,960 --> 00:12:30,990 Ben Delaney: stuff. Always email us over. We'll always do our best 247 00:12:30,990 --> 00:12:33,000 Ben Delaney: to get everybody in there, but obviously safety is a 248 00:12:33,000 --> 00:12:34,500 Ben Delaney: key to what we want to do, whether it be 249 00:12:34,500 --> 00:12:36,600 Ben Delaney: our trainings, our races, whatever we're going to do. That's 250 00:12:36,600 --> 00:12:39,690 Ben Delaney: Road Runner's philosophy. But like Rob said, we got mornings, 251 00:12:39,690 --> 00:12:42,420 Ben Delaney: we got evenings, different locations out there because we want to make 252 00:12:42,420 --> 00:12:44,280 Ben Delaney: sure we give as much offer and we're looking to 253 00:12:44,280 --> 00:12:46,410 Ben Delaney: grow and get into as many spaces as we can 254 00:12:46,410 --> 00:12:48,569 Ben Delaney: because group training's a popular place these days. 255 00:12:48,929 --> 00:12:52,200 Rob Simmelkjaer: It is. It's awesome. And with good reason, you and 256 00:12:52,200 --> 00:12:54,870 Rob Simmelkjaer: the whole coaching staff does such a great job. So 257 00:12:54,870 --> 00:12:57,059 Rob Simmelkjaer: let's talk about Team for Kids for a second. And 258 00:12:57,450 --> 00:13:01,500 Rob Simmelkjaer: for those who are running with Team for Kids, especially 259 00:13:01,500 --> 00:13:06,449 Rob Simmelkjaer: those who run multiple races halfs and marathons, they know that 260 00:13:06,450 --> 00:13:10,170 Rob Simmelkjaer: it's so much more than just the bib. It's so 261 00:13:10,170 --> 00:13:13,470 Rob Simmelkjaer: much more than raising money to get into these races. 262 00:13:13,770 --> 00:13:17,640 Rob Simmelkjaer: There's an incredible community around Team for Kids, for all of 263 00:13:17,640 --> 00:13:22,200 Rob Simmelkjaer: these races and especially for marathon. The coaching is really a 264 00:13:22,380 --> 00:13:25,230 Rob Simmelkjaer: big part of what you get when you sign up 265 00:13:25,230 --> 00:13:27,929 Rob Simmelkjaer: to run in support of Team for Kids, which of 266 00:13:27,929 --> 00:13:30,630 Rob Simmelkjaer: course is a funding mechanism that helps us fund all of 267 00:13:30,750 --> 00:13:34,320 Rob Simmelkjaer: our youth and community programs all year long at New 268 00:13:34,320 --> 00:13:37,439 Rob Simmelkjaer: York Road Runner. So you're supporting an incredible cause and 269 00:13:37,590 --> 00:13:40,440 Rob Simmelkjaer: you're getting something for yourself out of it, which is the 270 00:13:40,440 --> 00:13:43,650 Rob Simmelkjaer: community and also Ben, the coaching that you and your 271 00:13:43,830 --> 00:13:44,640 Rob Simmelkjaer: staff provide. 272 00:13:45,300 --> 00:13:47,309 Ben Delaney: Yeah, I mean, I've been with Team for Kids, this is to finish 273 00:13:47,309 --> 00:13:50,699 Ben Delaney: up my third year with that group, and it's been an incredible 274 00:13:50,700 --> 00:13:53,820 Ben Delaney: three years with that team. That community is so strong. 275 00:13:53,850 --> 00:13:55,800 Ben Delaney: A lot of those runners come back year after year 276 00:13:55,800 --> 00:13:59,309 Ben Delaney: after year. They believe so much in the mission of 277 00:13:59,370 --> 00:14:01,800 Ben Delaney: Team for Kids and New York Road Runners, and seeing 278 00:14:03,840 --> 00:14:05,550 Ben Delaney: the money that they're raising going to something that's really 279 00:14:05,550 --> 00:14:07,380 Ben Delaney: beneficial because this is what we do, this is what 280 00:14:07,380 --> 00:14:09,540 Ben Delaney: we love. And so again, when I talk to my coaches say, " 281 00:14:09,600 --> 00:14:12,840 Ben Delaney: Hey, these people are out there raising money year in, year 282 00:14:12,840 --> 00:14:14,460 Ben Delaney: out, they want to get what they got to do 283 00:14:14,460 --> 00:14:16,530 Ben Delaney: for us as coaches." " We want to give them the 284 00:14:16,530 --> 00:14:18,390 Ben Delaney: best experience. How can we get them ready for their 285 00:14:18,390 --> 00:14:21,450 Ben Delaney: day?" Because ultimately that date in November, but then again, 286 00:14:21,450 --> 00:14:23,970 Ben Delaney: Team for Kids, we have teams for all of our world 287 00:14:23,970 --> 00:14:25,920 Ben Delaney: marathon majors out there. So we have people training for 288 00:14:25,920 --> 00:14:28,200 Ben Delaney: Tokyo right now, people looking at Boston and London already. 289 00:14:28,680 --> 00:14:30,750 Ben Delaney: They'll be getting ready for Berlin and Chicago, and I 290 00:14:30,750 --> 00:14:32,610 Ben Delaney: think maybe even that one down under, I don't know 291 00:14:32,610 --> 00:14:34,741 Ben Delaney: if anyone's on that, maybe that's on your radar, Rob. We don't know, but- 292 00:14:34,741 --> 00:14:39,300 Rob Simmelkjaer: It is. Sydney's on the radar. Absolutely. 293 00:14:39,930 --> 00:14:41,790 Ben Delaney: That's a heck of a flight for a marathon folks, I'm 294 00:14:41,790 --> 00:14:46,650 Ben Delaney: telling you. But our Team for Kid, they do it 295 00:14:46,650 --> 00:14:49,170 Ben Delaney: for all the right reasons because they want to raise 296 00:14:49,170 --> 00:14:51,660 Ben Delaney: the money. But then again, they do it because they enjoy 297 00:14:51,660 --> 00:14:53,790 Ben Delaney: the sport, they enjoy the community. And so again, from 298 00:14:53,790 --> 00:14:56,460 Ben Delaney: my coaching perspective, when we put our coach hat on, I say, " 299 00:14:56,700 --> 00:15:00,120 Ben Delaney: Meet the runners." Because that community is so big that 300 00:15:00,120 --> 00:15:01,470 Ben Delaney: a lot of them come back. I say when we 301 00:15:01,470 --> 00:15:04,260 Ben Delaney: have someone new, someone that we don't recognize, say hi 302 00:15:04,260 --> 00:15:06,630 Ben Delaney: to that runner. We want to make sure that they're a part 303 00:15:06,630 --> 00:15:08,850 Ben Delaney: of our community as much as anything else. And so 304 00:15:09,210 --> 00:15:10,800 Ben Delaney: you're meeting them, you're bringing them into the community, you're 305 00:15:10,800 --> 00:15:13,320 Ben Delaney: making them feel this great space because we're going to 306 00:15:13,320 --> 00:15:15,390 Ben Delaney: be with you for training for a marathon 20 weeks. 307 00:15:15,390 --> 00:15:17,610 Ben Delaney: We get to know each other pretty well. We're out 308 00:15:17,610 --> 00:15:20,010 Ben Delaney: there twice a week, Wednesdays and Saturdays with this group. 309 00:15:20,340 --> 00:15:21,930 Ben Delaney: So our coaches get to know you. We get to 310 00:15:21,930 --> 00:15:24,030 Ben Delaney: know intimately what you're trying to go for. Whether this is 311 00:15:24,120 --> 00:15:27,840 Ben Delaney: your first marathon, your 10th, your last. We don't know where it may be on 312 00:15:27,840 --> 00:15:29,580 Ben Delaney: the spectrum of what you're trying to work through. Hopefully it's not 313 00:15:29,760 --> 00:15:32,760 Ben Delaney: your last, but we make sure that we talk to you 314 00:15:32,760 --> 00:15:35,190 Ben Delaney: through that. And give you some pointers because Team for 315 00:15:35,190 --> 00:15:38,010 Ben Delaney: Kids gives you so many perks on race day that 316 00:15:38,010 --> 00:15:39,900 Ben Delaney: we want to make sure that you're utilizing all of 317 00:15:39,900 --> 00:15:41,520 Ben Delaney: those things that are going to make your race day 318 00:15:41,520 --> 00:15:44,520 Ben Delaney: as enjoyable as you can. Because once that cannon goes 319 00:15:44,520 --> 00:15:46,890 Ben Delaney: off in Staten Island, you got to cover the 26.2 320 00:15:46,890 --> 00:15:49,620 Ben Delaney: to get the tavern on the green and the finish line. But along 321 00:15:49,620 --> 00:15:51,630 Ben Delaney: the way, we have Team for Kids coaches on course 322 00:15:51,630 --> 00:15:54,960 Ben Delaney: for miles. Usually from mile 13 right before the Pulaski Bridge 323 00:15:54,960 --> 00:15:57,120 Ben Delaney: until mile 25. We have you waiting for you on 324 00:15:57,120 --> 00:16:00,600 Ben Delaney: Central Park South at 59th Street, every mile where our TFK coach 325 00:16:00,600 --> 00:16:02,880 Ben Delaney: is going to be out there on race day. So 326 00:16:02,880 --> 00:16:05,070 Ben Delaney: the people you work with, you practice with, we're with 327 00:16:05,070 --> 00:16:07,920 Ben Delaney: every day during the season you see them on race 328 00:16:07,920 --> 00:16:09,390 Ben Delaney: day. And that could be what you need on First 329 00:16:09,390 --> 00:16:11,820 Ben Delaney: Avenue, what you need in the Bronx, what you need 330 00:16:11,820 --> 00:16:13,229 Ben Delaney: on Fifth Avenue as you make your way into the 331 00:16:13,290 --> 00:16:15,180 Ben Delaney: park, wherever that is to give that little boost. 332 00:16:15,870 --> 00:16:19,380 Rob Simmelkjaer: Yeah, it's really special, Ben. It's hard. A lot of 333 00:16:19,470 --> 00:16:23,130 Rob Simmelkjaer: things right now, road hard to get in to TFK. 334 00:16:23,430 --> 00:16:26,730 Rob Simmelkjaer: It's so popular, you're right, so many people come back 335 00:16:27,150 --> 00:16:29,520 Rob Simmelkjaer: year after year after year to be a part of it. 336 00:16:29,520 --> 00:16:33,750 Rob Simmelkjaer: So you got to get out there early. What's the 337 00:16:33,750 --> 00:16:36,060 Rob Simmelkjaer: best way for someone who wants to be a part 338 00:16:36,060 --> 00:16:37,950 Rob Simmelkjaer: of Team for Kids to sign up? 339 00:16:40,800 --> 00:16:45,600 Ben Delaney: Teamforkids.org, or send an email to Tfk@ NYRR. org. Get involved with 340 00:16:45,600 --> 00:16:48,000 Ben Delaney: them because like Rob said, these teams fill up quick, 341 00:16:48,510 --> 00:16:51,690 Ben Delaney: especially our marathon teams and anyone out there chasing the 342 00:16:51,690 --> 00:16:53,430 Ben Delaney: six stars. I know people out there are trying to get 343 00:16:53,430 --> 00:16:55,680 Ben Delaney: those. And some of those bands, everyone puts in their 344 00:16:55,680 --> 00:16:58,260 Ben Delaney: name for the drawings for London, for Berlin, and I 345 00:16:58,260 --> 00:17:01,170 Ben Delaney: try, but you got to 600, 000 people going for some of these races, it's going to 346 00:17:01,170 --> 00:17:04,230 Ben Delaney: be hard to get into. But really reach out, be 347 00:17:04,230 --> 00:17:07,020 Ben Delaney: part of the community out there, show the interests you 348 00:17:07,020 --> 00:17:09,930 Ben Delaney: have and understand that sometimes you are one of a 349 00:17:09,930 --> 00:17:12,600 Ben Delaney: lot of people that are reaching out, but the team, at Team for 350 00:17:12,600 --> 00:17:15,420 Ben Delaney: Kids, the in- house team, they did an amazing job 351 00:17:15,960 --> 00:17:18,840 Ben Delaney: connecting with everybody. They'll get back with you. Just know 352 00:17:18,840 --> 00:17:21,389 Ben Delaney: that I think our Marathon team for next year's New 353 00:17:21,390 --> 00:17:23,730 Ben Delaney: York City Marathon is already at capacity or pretty darn 354 00:17:23,730 --> 00:17:27,719 Ben Delaney: close to it. And then once you're in there, you may 355 00:17:27,720 --> 00:17:29,310 Ben Delaney: have to do the Brooklyn half, you may have to 356 00:17:29,310 --> 00:17:31,199 Ben Delaney: do some other races and we've got Queen's for Team for 357 00:17:31,200 --> 00:17:34,080 Ben Delaney: Kids. Our coaches are out there at the Frosty five kids, as we 358 00:17:34,080 --> 00:17:36,659 Ben Delaney: can get in some people ready for that. So the 359 00:17:36,660 --> 00:17:40,260 Ben Delaney: team's always out there, send emails over, reach out, talk 360 00:17:40,260 --> 00:17:44,460 Ben Delaney: to us, we'll do the best we can. Because again, running really has exploded, 361 00:17:44,460 --> 00:17:46,619 Ben Delaney: I think is the best way to boom... The boom is back for running, 362 00:17:46,619 --> 00:17:46,889 Ben Delaney: for sure. 363 00:17:46,890 --> 00:17:49,710 Rob Simmelkjaer: No doubt. No doubt. No doubt. Ben, for people who 364 00:17:49,710 --> 00:17:53,699 Rob Simmelkjaer: can't get to group training or can't get into a 365 00:17:53,700 --> 00:17:57,179 Rob Simmelkjaer: Team for Kids program, there's other options out there that 366 00:17:57,180 --> 00:18:00,990 Rob Simmelkjaer: we offer as well. We've got a new virtual coaching 367 00:18:01,740 --> 00:18:05,010 Rob Simmelkjaer: platform that we partnered with this year, Runna. It was 368 00:18:05,010 --> 00:18:07,440 Rob Simmelkjaer: the first year of that. I, as you may know, 369 00:18:07,440 --> 00:18:11,909 Rob Simmelkjaer: Ben used Runna in part, in training for the Berlin 370 00:18:11,910 --> 00:18:15,030 Rob Simmelkjaer: Marathon and had a good experience. Although I've joked around, 371 00:18:15,750 --> 00:18:20,490 Rob Simmelkjaer: Runna thinks I am very, very fast because some of 372 00:18:20,490 --> 00:18:24,030 Rob Simmelkjaer: the tempo runs that Runna gave me during that run- 373 00:18:24,030 --> 00:18:27,869 Rob Simmelkjaer: up were just grueling. I just couldn't do them. I mean, the 374 00:18:27,869 --> 00:18:31,199 Rob Simmelkjaer: speed ones I was okay with, but the tempo runs 375 00:18:31,200 --> 00:18:35,189 Rob Simmelkjaer: were just too much for me and I modified, I did the best I could. I 376 00:18:35,190 --> 00:18:37,710 Rob Simmelkjaer: hit the distance, but maybe not always the time, but 377 00:18:37,710 --> 00:18:40,290 Rob Simmelkjaer: can you talk a bit about Runna know, obviously it's not something 378 00:18:40,290 --> 00:18:43,170 Rob Simmelkjaer: we're fully running. We've got a great partner that has 379 00:18:43,170 --> 00:18:46,560 Rob Simmelkjaer: built this platform, but our coaching staff is involved. We've 380 00:18:46,560 --> 00:18:49,859 Rob Simmelkjaer: got an online community on Facebook where we're talking to 381 00:18:49,859 --> 00:18:53,070 Rob Simmelkjaer: our runners who are using the platform as well. 382 00:18:53,790 --> 00:18:57,359 Ben Delaney: Yeah, NYRR by Runna is amazing. Personally, I've been using it for a year. 383 00:18:57,359 --> 00:18:58,950 Ben Delaney: When we first got connection that we were going to 384 00:18:58,950 --> 00:19:01,830 Ben Delaney: be moving to this platform about a year ago, Steve 385 00:19:01,830 --> 00:19:04,170 Ben Delaney: Mura, Coach Steve out there and myself and as well 386 00:19:04,170 --> 00:19:04,261 Ben Delaney: as Coach Gemma- 387 00:19:04,261 --> 00:19:07,409 Rob Simmelkjaer: With the handlebar mustache, Steve Mura. You can't miss him 388 00:19:07,530 --> 00:19:09,030 Rob Simmelkjaer: if you've ever seen him. Absolutely. 389 00:19:10,500 --> 00:19:12,240 Ben Delaney: He actually, he cut it too short. He didn't have it for a while, 390 00:19:12,240 --> 00:19:14,280 Ben Delaney: but in it's back folks, don't worry. There were some feelings about 391 00:19:14,280 --> 00:19:17,220 Ben Delaney: the handlebar mustache growing, but Steve has brought it back. 392 00:19:17,850 --> 00:19:19,260 Ben Delaney: If you look at Steve, Gemma and myself, we have 393 00:19:19,260 --> 00:19:21,359 Ben Delaney: very distinctive looks about us on who we are. Gemma, 394 00:19:21,359 --> 00:19:23,130 Ben Delaney: with the accent being from New Zealand, Steve and I 395 00:19:23,130 --> 00:19:26,250 Ben Delaney: with our own personality, I tell you, love working with 396 00:19:26,250 --> 00:19:29,850 Ben Delaney: them. We have a great time. NYRR by Runna. Yes, Rob, those workouts 397 00:19:29,850 --> 00:19:32,399 Ben Delaney: are hard and I tell people it's by design. They 398 00:19:32,400 --> 00:19:34,530 Ben Delaney: want you to get uncomfortable because I think as you 399 00:19:34,530 --> 00:19:37,080 Ben Delaney: saw at the end of Berlin, it wasn't very comfortable. 400 00:19:37,350 --> 00:19:37,770 Ben Delaney: And so- 401 00:19:37,770 --> 00:19:41,580 Rob Simmelkjaer: You got that right. You've seen the video, huh? You've 402 00:19:41,580 --> 00:19:44,400 Rob Simmelkjaer: seen what I looked like or the splits. You could 403 00:19:44,400 --> 00:19:47,970 Rob Simmelkjaer: see how uncomfortable I got the last couple of miles. 404 00:19:48,060 --> 00:19:49,260 Rob Simmelkjaer: Yes, that's a fact. 405 00:19:50,220 --> 00:19:52,379 Ben Delaney: But that's what training is, is getting you used to 406 00:19:52,380 --> 00:19:56,070 Ben Delaney: those uncomfortable spaces and NYRR by Runna does that. I mean it 407 00:19:56,070 --> 00:19:58,439 Ben Delaney: really, I've used it for a while. I used it 408 00:19:58,440 --> 00:20:01,410 Ben Delaney: for Boston this past year and yeah, I questioned my 409 00:20:01,410 --> 00:20:03,690 Ben Delaney: life twice a few times out there on some of those long runs. 410 00:20:03,690 --> 00:20:05,879 Ben Delaney: I mean, they give you progression long runs to really 411 00:20:05,880 --> 00:20:08,250 Ben Delaney: test you, but they really want to get you ready 412 00:20:08,250 --> 00:20:12,180 Ben Delaney: for that. And I think that's key. Coach Steve manages our Facebook group. 413 00:20:13,109 --> 00:20:15,300 Ben Delaney: It's an amazing Facebook group. He has a weekly thing 414 00:20:15,300 --> 00:20:17,520 Ben Delaney: I think on Monday it's called Ask Coach Steve anything. 415 00:20:17,700 --> 00:20:19,649 Ben Delaney: And it's incredible the kind of stuff he gets. And 416 00:20:19,650 --> 00:20:22,080 Ben Delaney: on Fridays he goes, " Hey, where's your long run?" So 417 00:20:22,080 --> 00:20:23,939 Ben Delaney: he does a lot of great things within that space 418 00:20:23,940 --> 00:20:26,429 Ben Delaney: to ensure we have the community out there. But Dom and 419 00:20:26,430 --> 00:20:29,640 Ben Delaney: Ben and the crew at Runna really have created a platform 420 00:20:29,640 --> 00:20:31,919 Ben Delaney: that's evolving every day. They have a lot of good 421 00:20:31,920 --> 00:20:36,570 Ben Delaney: stuff out there. I know that currently, our NYC half program 422 00:20:36,570 --> 00:20:39,000 Ben Delaney: is open for anybody out there. We have our RBC, 423 00:20:39,540 --> 00:20:41,850 Ben Delaney: Brooklyn half as the 20- week plan is open. And 424 00:20:41,850 --> 00:20:44,940 Ben Delaney: then coming up in February we do have the drawing 425 00:20:44,940 --> 00:20:48,450 Ben Delaney: for the TCS Nursery Marathon. We'll be launching our plans then 426 00:20:48,450 --> 00:20:50,640 Ben Delaney: as well. Even though training will start really until June, 427 00:20:51,000 --> 00:20:53,040 Ben Delaney: you can get started and get in the habit, get in 428 00:20:53,040 --> 00:20:55,140 Ben Delaney: the Runna plan, get going, get yourself ready to go 429 00:20:55,140 --> 00:20:58,889 Ben Delaney: because a marathon's not easy, but we do hard things 430 00:20:59,520 --> 00:21:01,619 Ben Delaney: and we get to that finish line every way we can. 431 00:21:02,609 --> 00:21:06,540 Rob Simmelkjaer: That's what we're trying to do. Absolutely. And NYRR by Runna, it 432 00:21:06,540 --> 00:21:09,720 Rob Simmelkjaer: definitely helps. One of the other things that people may 433 00:21:09,720 --> 00:21:13,470 Rob Simmelkjaer: not know is part of the job of Ben Delaney, 434 00:21:13,680 --> 00:21:16,139 Rob Simmelkjaer: Head of Coaching at New York Road Runners, is our 435 00:21:16,140 --> 00:21:20,369 Rob Simmelkjaer: pacing program. The races that we have, all of our half- 436 00:21:20,369 --> 00:21:24,840 Rob Simmelkjaer: marathons or longer, we have a pacing group. And I'm 437 00:21:25,260 --> 00:21:29,490 Rob Simmelkjaer: forever fascinated by the job of the pacer. These folks 438 00:21:29,490 --> 00:21:32,790 Rob Simmelkjaer: that we send them out in these blue and white 439 00:21:33,359 --> 00:21:37,169 Rob Simmelkjaer: jerseys, they look like... What do you call those? 440 00:21:37,470 --> 00:21:39,901 Ben Delaney: The hoops, our hoops because they're blue and white and they go circular round our hoops. 441 00:21:39,901 --> 00:21:43,679 Rob Simmelkjaer: Yeah, yeah, they look like Waldo but with blue and 442 00:21:43,680 --> 00:21:48,750 Rob Simmelkjaer: not red. And they carry the little stick with their 443 00:21:48,750 --> 00:21:53,220 Rob Simmelkjaer: pace on it. And I'm always amazed at how effective 444 00:21:53,220 --> 00:22:00,359 Rob Simmelkjaer: these runners are, overwhelmingly successful in running the pace to 445 00:22:00,359 --> 00:22:02,490 Rob Simmelkjaer: which they've been assigned. Can you talk a bit about 446 00:22:03,330 --> 00:22:05,520 Rob Simmelkjaer: what it takes to be a pacer? How does somebody 447 00:22:05,520 --> 00:22:09,810 Rob Simmelkjaer: get to get that job basically, and how hard it 448 00:22:09,810 --> 00:22:13,440 Rob Simmelkjaer: is to execute that? Because they're like human metronomes basically. 449 00:22:13,440 --> 00:22:16,290 Rob Simmelkjaer: They're out there really running and I can tell you 450 00:22:16,290 --> 00:22:19,740 Rob Simmelkjaer: that they've really helped me in some races. I mean, my last 451 00:22:19,950 --> 00:22:23,850 Rob Simmelkjaer: marathon in New York in 2013, I found that 330 452 00:22:23,850 --> 00:22:28,619 Rob Simmelkjaer: pacer, and I stuck to them until mile 23 or 453 00:22:28,619 --> 00:22:30,960 Rob Simmelkjaer: so and felt good enough to run ahead of them 454 00:22:30,960 --> 00:22:33,960 Rob Simmelkjaer: at one point. But it really made a huge difference 455 00:22:33,960 --> 00:22:36,690 Rob Simmelkjaer: for me. And I know so many runners out there going 456 00:22:36,690 --> 00:22:38,940 Rob Simmelkjaer: to those corrals, looking for those pace signs. 457 00:22:39,450 --> 00:22:42,750 Ben Delaney: Yeah, I mean the NYRR Pace team is incredible. Coach 458 00:22:42,750 --> 00:22:46,109 Ben Delaney: Steve, Steve Mura, he has, that is his baby. He 459 00:22:46,109 --> 00:22:48,780 Ben Delaney: has taken that from infancy. He was given it when 460 00:22:48,780 --> 00:22:50,580 Ben Delaney: he started here at Road Runners 10 years ago, and 461 00:22:50,580 --> 00:22:52,648 Ben Delaney: he has grown it. I think this year at the TCS New 462 00:22:52,648 --> 00:22:56,700 Ben Delaney: York City Marathon, we had 90- plus Pacers out there, pretty 463 00:22:56,700 --> 00:22:59,580 Ben Delaney: much almost every corral from had a pacer. And these 464 00:22:59,580 --> 00:23:02,070 Ben Delaney: pacers go from three hours to six hours. If you have a 465 00:23:02,070 --> 00:23:04,050 Ben Delaney: pacer, they're going to pace you to a sub- three. 466 00:23:04,050 --> 00:23:06,330 Ben Delaney: Because again, what their sign says, they're aiming for 30 467 00:23:06,330 --> 00:23:08,940 Ben Delaney: seconds underneath that regardless of the race that we're at. 468 00:23:08,940 --> 00:23:11,310 Ben Delaney: So all of you sub- three marathoners out there, we've got, 469 00:23:11,790 --> 00:23:14,639 Ben Delaney: it's Anthony Chan and Justin Woody and man, these guys 470 00:23:14,640 --> 00:23:18,030 Ben Delaney: go 250, 930 and it's like, as Rob said, it's a metronome. 471 00:23:18,030 --> 00:23:21,630 Ben Delaney: These guys are incredible. But we have people that do six hours, Jackie 472 00:23:21,630 --> 00:23:25,170 Ben Delaney: Choi, Steph Rezeska. I mean, they're out there and they are money. They 473 00:23:25,170 --> 00:23:27,810 Ben Delaney: get runners through. As I tell them, they are like 474 00:23:27,810 --> 00:23:30,270 Ben Delaney: your guiding light, hook your wagon to them and they 475 00:23:30,270 --> 00:23:32,850 Ben Delaney: will get you to where you have to be because 476 00:23:32,850 --> 00:23:34,649 Ben Delaney: they do an amazing job. But they are human also. 477 00:23:34,650 --> 00:23:37,290 Ben Delaney: So everyone's not going to have a perfect day. But 478 00:23:38,310 --> 00:23:42,060 Ben Delaney: I think efficiency rate, they over 92% with all the 479 00:23:42,060 --> 00:23:44,639 Ben Delaney: races that we offer. I mean, Bronx 10, all of our training 480 00:23:44,640 --> 00:23:47,669 Ben Delaney: runs. Yeah, there's NYC Half, you name it, Staten Island, 481 00:23:47,670 --> 00:23:50,189 Ben Delaney: the marathon. I mean the Marathon team is incredible. Everybody 482 00:23:50,190 --> 00:23:51,690 Ben Delaney: wants to be a part of the marathon team. It's 483 00:23:51,690 --> 00:23:55,139 Ben Delaney: a very select crew that Steve really curates well. We 484 00:23:55,320 --> 00:23:58,800 Ben Delaney: have a lot of connections and reachouts to people who want to be a pacer 485 00:23:58,800 --> 00:24:02,129 Ben Delaney: with New York Road Runners. Steve's actually partnered with a 486 00:24:02,190 --> 00:24:06,600 Ben Delaney: pacing company called Elevate. We're actually sending pacers through this, 487 00:24:07,020 --> 00:24:09,119 Ben Delaney: basically a class. They do a four- week class where 488 00:24:09,119 --> 00:24:11,639 Ben Delaney: they have assignments to do and they've got to clock 489 00:24:11,640 --> 00:24:16,050 Ben Delaney: their splits and they get checked. Because again, Steve will 490 00:24:16,050 --> 00:24:20,040 Ben Delaney: tell you, the people that pace our races, specifically the 491 00:24:20,070 --> 00:24:23,220 Ben Delaney: TCS New York City Marathon, are the best pacers in the world. No 492 00:24:23,220 --> 00:24:26,250 Ben Delaney: offense to Berlin, Sydney or anybody else out there. Steve 493 00:24:26,250 --> 00:24:28,590 Ben Delaney: has paced London. He paced London last year to four hours 494 00:24:28,590 --> 00:24:33,240 Ben Delaney: and nailed it. But really, because putting your whole training 495 00:24:33,240 --> 00:24:35,850 Ben Delaney: cycle and your whole faith and hope in this person 496 00:24:35,850 --> 00:24:38,280 Ben Delaney: to guide you. And so we take that very seriously. 497 00:24:38,280 --> 00:24:41,580 Ben Delaney: The pacers, they are very serious. They want to have 498 00:24:41,580 --> 00:24:43,320 Ben Delaney: as much success as you do, and they want to 499 00:24:43,320 --> 00:24:46,740 Ben Delaney: make sure that you have the best day possible out there. 500 00:24:46,740 --> 00:24:49,050 Ben Delaney: So as Rob said, we're there to guide you to 501 00:24:49,170 --> 00:24:50,669 Ben Delaney: a certain point. And then if you have your day, 502 00:24:50,850 --> 00:24:53,909 Ben Delaney: go. I've had the benefit of pacing a few races 503 00:24:53,970 --> 00:24:57,149 Ben Delaney: last year. I paced the marathon this past year. I got to mile 23 504 00:24:57,150 --> 00:25:00,240 Ben Delaney: before. Unfortunately my day did not go very well, but 505 00:25:00,240 --> 00:25:02,010 Ben Delaney: hey, you know what? I did the best I could for what I 506 00:25:02,010 --> 00:25:06,570 Ben Delaney: did. My co- pacer, he nailed it, 4:19: 27. We're 507 00:25:06,570 --> 00:25:07,560 Ben Delaney: trying to go for 420. 508 00:25:07,859 --> 00:25:10,950 Rob Simmelkjaer: So the runners were not left alone. Exactly. You've got 509 00:25:10,950 --> 00:25:11,641 Rob Simmelkjaer: a backup, which is good- 510 00:25:11,641 --> 00:25:11,642 Ben Delaney: Always. 511 00:25:11,642 --> 00:25:14,190 Rob Simmelkjaer: ... in case somebody does have a bad day. Which 512 00:25:14,280 --> 00:25:17,340 Rob Simmelkjaer: it's a marathon that's going to happen, absolutely. How much 513 00:25:17,340 --> 00:25:21,990 Rob Simmelkjaer: faster does a pacer have to have run a marathon 514 00:25:21,990 --> 00:25:24,030 Rob Simmelkjaer: on their own, than the pace time? You're not going 515 00:25:24,030 --> 00:25:28,800 Rob Simmelkjaer: to give someone who's only run a 345, I guess, 516 00:25:28,800 --> 00:25:31,889 Rob Simmelkjaer: to run as their pace time. What's the margin we use? 517 00:25:32,280 --> 00:25:36,060 Ben Delaney: Usually somewhere in that 15 to 30 minute range, obviously depending on 518 00:25:36,060 --> 00:25:38,460 Ben Delaney: the pace itself. Because one thing that we talked to 519 00:25:38,460 --> 00:25:40,320 Ben Delaney: some paces about, and I've learned, and you see this 520 00:25:40,320 --> 00:25:42,300 Ben Delaney: is like, yeah, maybe I can be out there for 521 00:25:42,300 --> 00:25:43,859 Ben Delaney: two and a half hours, but that's a lot for 522 00:25:43,859 --> 00:25:47,010 Ben Delaney: a half- marathon or five hours for a full, that's a lot longer 523 00:25:47,010 --> 00:25:48,810 Ben Delaney: than I'm used to being on my feet. And that's 524 00:25:48,810 --> 00:25:51,990 Ben Delaney: the difference because as everyone learns, when you train for a 525 00:25:52,230 --> 00:25:54,270 Ben Delaney: marathon, you're training for time on your feet, your body 526 00:25:54,270 --> 00:25:55,650 Ben Delaney: to get used to what you want to do on 527 00:25:55,650 --> 00:25:58,530 Ben Delaney: pace day. So while somebody who's quick can maybe be 528 00:25:58,530 --> 00:26:00,659 Ben Delaney: out there, their body's not going to be used to 529 00:26:00,660 --> 00:26:03,390 Ben Delaney: that. So if we really stick to that 15 to 30 minutes, sometimes 530 00:26:03,390 --> 00:26:05,340 Ben Delaney: it can be around 10 at the quicker range, but 531 00:26:06,388 --> 00:26:08,340 Ben Delaney: we want to make sure the pacer's are well within a 532 00:26:08,340 --> 00:26:10,919 Ben Delaney: space where it's comfortable for them. It's not outside of 533 00:26:10,920 --> 00:26:15,660 Ben Delaney: their wheelhouse. And like I said, it speaks to their efficiency, 90 plus 534 00:26:15,660 --> 00:26:18,780 Ben Delaney: percent efficiency. In some races, they're a 100%. I think for 535 00:26:18,780 --> 00:26:20,460 Ben Delaney: the Brooklyn half this year, they were a 100%. 536 00:26:21,510 --> 00:26:21,930 Rob Simmelkjaer: Amazing. 537 00:26:21,930 --> 00:26:22,080 Ben Delaney: Which is incredible. 538 00:26:22,800 --> 00:26:25,500 Rob Simmelkjaer: Yeah, it's really, really cool. It's a great, great program 539 00:26:25,500 --> 00:26:28,290 Rob Simmelkjaer: that we offer for our runners in our races. Then 540 00:26:28,290 --> 00:26:30,570 Rob Simmelkjaer: I think a lot of people don't realize how many 541 00:26:30,570 --> 00:26:34,080 Rob Simmelkjaer: coaches we actually have at New York Road Runners. And 542 00:26:34,080 --> 00:26:36,869 Rob Simmelkjaer: we've talked about some of the programs, but it takes 543 00:26:36,869 --> 00:26:38,970 Rob Simmelkjaer: a lot of folks. We got, of course, a lot 544 00:26:38,970 --> 00:26:41,790 Rob Simmelkjaer: of part- time coaches. I think most of them are part- 545 00:26:41,790 --> 00:26:45,930 Rob Simmelkjaer: time. Really it's only yourself, Gemma and Steve who are on 546 00:26:46,440 --> 00:26:49,439 Rob Simmelkjaer: the full- time staff. How many coaches do we have 547 00:26:49,619 --> 00:26:51,570 Rob Simmelkjaer: and what does it take for somebody who's maybe listening 548 00:26:51,570 --> 00:26:54,450 Rob Simmelkjaer: out there who thinks they might like to join in 549 00:26:54,450 --> 00:26:56,790 Rob Simmelkjaer: as a coach for group training or something like that? 550 00:26:57,720 --> 00:26:59,100 Ben Delaney: I mean, I think the last time I checked just 551 00:26:59,100 --> 00:27:01,800 Ben Delaney: between group training and teaching for kids, we were around 552 00:27:01,830 --> 00:27:06,510 Ben Delaney: 95 coaches on staff. A lot of those same coaches 553 00:27:06,750 --> 00:27:08,909 Ben Delaney: work with Run for the Future as well. Run for the 554 00:27:08,910 --> 00:27:12,150 Ben Delaney: Future, which is our junior and senior high school young 555 00:27:12,150 --> 00:27:14,280 Ben Delaney: women, who are coming into a great program run during the 556 00:27:14,280 --> 00:27:16,380 Ben Delaney: summer time. They use about five or six coaches throughout 557 00:27:16,380 --> 00:27:18,209 Ben Delaney: the program that they have, it's not a lot. We 558 00:27:18,210 --> 00:27:21,119 Ben Delaney: have some crossover. We have our Striders program as well. 559 00:27:21,720 --> 00:27:24,389 Ben Delaney: They probably have about 15 or so instructors out there and 560 00:27:24,390 --> 00:27:25,980 Ben Delaney: coaches. That's a different... We have a couple that cross 561 00:27:25,980 --> 00:27:28,320 Ben Delaney: over, but a lot of them are more specialized. They'll 562 00:27:28,320 --> 00:27:30,540 Ben Delaney: listen me to that program. Marcy Simon does a great 563 00:27:30,540 --> 00:27:34,260 Ben Delaney: job with some movement- based stuff. We have a lot of coaches out 564 00:27:34,260 --> 00:27:36,149 Ben Delaney: there, but again, safety is the key for us. And 565 00:27:36,150 --> 00:27:38,490 Ben Delaney: also making sure we have connections out there. But if 566 00:27:38,490 --> 00:27:41,850 Ben Delaney: anybody wants to be a coach out there, there's RRCA, 567 00:27:42,000 --> 00:27:46,740 Ben Delaney: there's VDOT, Lydia, there's a lot of different coaching philosophies out there, 568 00:27:46,740 --> 00:27:50,550 Ben Delaney: USATF as well. But if we have an application up 569 00:27:50,550 --> 00:27:52,830 Ben Delaney: online open all the time, I keep it open because 570 00:27:53,609 --> 00:27:55,530 Ben Delaney: I'm always curious to see who's out there, who wants 571 00:27:55,530 --> 00:27:58,889 Ben Delaney: to become a coach. Whenever my needs may be. And 572 00:27:58,890 --> 00:28:01,440 Ben Delaney: again, I tell my coaches, I want our runners to 573 00:28:01,440 --> 00:28:03,060 Ben Delaney: see us and I want us to see them. I 574 00:28:03,060 --> 00:28:06,600 Ben Delaney: like varied voices. I like varied experiences. I like varied 575 00:28:06,600 --> 00:28:10,050 Ben Delaney: paces. I like varied people. That way when you stand 576 00:28:10,050 --> 00:28:13,379 Ben Delaney: in front of a group, they're not just looking at 577 00:28:13,380 --> 00:28:15,210 Ben Delaney: a bunch of people with a whistle and a stopwatch. 578 00:28:15,240 --> 00:28:17,639 Ben Delaney: They're looking at everybody and every person in every place. 579 00:28:18,690 --> 00:28:22,320 Ben Delaney: And again, regardless of what that coach's skill level place 580 00:28:22,320 --> 00:28:24,270 Ben Delaney: in their world, where they may be, they can talk 581 00:28:24,270 --> 00:28:26,550 Ben Delaney: to anybody. It just tells our runners should feel comfortable and 582 00:28:26,550 --> 00:28:30,570 Ben Delaney: confident, approach them and ask them questions because it's important. 583 00:28:30,570 --> 00:28:33,540 Ben Delaney: But anybody wants to be a coach, throw him in 584 00:28:33,540 --> 00:28:35,129 Ben Delaney: the hat, talk to me. You never know what could 585 00:28:35,130 --> 00:28:37,050 Ben Delaney: happen. The answer may be no today, but maybe in 586 00:28:37,050 --> 00:28:40,530 Ben Delaney: six months it's a yes. But always keep the conversation open. 587 00:28:40,800 --> 00:28:43,650 Rob Simmelkjaer: Yeah, we need a lot. Absolutely. So it's definitely an 588 00:28:43,650 --> 00:28:46,920 Rob Simmelkjaer: opportunity for somebody who loves to coach, loves people. I 589 00:28:46,920 --> 00:28:50,880 Rob Simmelkjaer: think that's the key and can get out there and work with 590 00:28:50,880 --> 00:28:54,690 Rob Simmelkjaer: people to make them better runners and more fulfilled, which 591 00:28:54,690 --> 00:28:57,450 Rob Simmelkjaer: is what it comes down to. Ben, I know that 592 00:28:57,450 --> 00:29:00,390 Rob Simmelkjaer: you, like me, are a dad. I know this because 593 00:29:00,390 --> 00:29:03,180 Rob Simmelkjaer: we've talked about it, but I really know because you 594 00:29:03,180 --> 00:29:05,310 Rob Simmelkjaer: and I co- starred in the New Yorker Road Runner 595 00:29:05,310 --> 00:29:10,170 Rob Simmelkjaer: Father's Day video last year where we're basically making fun 596 00:29:10,170 --> 00:29:13,110 Rob Simmelkjaer: of ourselves as running dads, which was very cute by 597 00:29:13,110 --> 00:29:15,900 Rob Simmelkjaer: the way. But running's a family affair for you. I know 598 00:29:17,010 --> 00:29:19,200 Rob Simmelkjaer: not only your kids, your wife, you guys have run 599 00:29:19,410 --> 00:29:22,710 Rob Simmelkjaer: races together. Can you talk about how you even came 600 00:29:22,710 --> 00:29:23,760 Rob Simmelkjaer: to running yourself, Ben? 601 00:29:25,020 --> 00:29:27,120 Ben Delaney: I was always athletic my whole life. I played team 602 00:29:27,120 --> 00:29:30,420 Ben Delaney: sports, soccer, basketball, ice hockey, roller hockey, beach volleyball. I 603 00:29:30,810 --> 00:29:34,080 Ben Delaney: did something I couldn't sit still. A buddy of mine, 604 00:29:34,890 --> 00:29:38,190 Ben Delaney: he was 261 pounds. I remember that because 26.2 is the miles. 605 00:29:38,190 --> 00:29:41,790 Ben Delaney: He was 261 and he's hard to walk, and he was doing 606 00:29:41,790 --> 00:29:44,550 Ben Delaney: all this stuff and my son was about three years 607 00:29:44,550 --> 00:29:47,610 Ben Delaney: old at the time and I was doing adult sports and 608 00:29:47,610 --> 00:29:49,890 Ben Delaney: it wasn't fun anymore. So he said, " Hey, try this 609 00:29:49,890 --> 00:29:53,760 Ben Delaney: running thing, man. You may like it." So I went in my local running store, 610 00:29:53,760 --> 00:29:55,560 Ben Delaney: like I tell everyone to do, got fitted for a 611 00:29:55,560 --> 00:29:57,780 Ben Delaney: pair of shoes, found a couple people that I liked 612 00:29:57,780 --> 00:29:59,760 Ben Delaney: to run with and off I went. And that was 613 00:30:00,780 --> 00:30:04,710 Ben Delaney: almost 18 years ago or so. Ran my first marathon 614 00:30:04,710 --> 00:30:06,780 Ben Delaney: within a year of starting to run, which is the 615 00:30:06,780 --> 00:30:09,180 Ben Delaney: biggest mistake of my life because I wasn't ready for a marathon 616 00:30:09,180 --> 00:30:13,320 Ben Delaney: within 12 months of my running journey. Again, the marathon is this 617 00:30:14,490 --> 00:30:17,970 Ben Delaney: carrot, this idea, the Caltra 5K is so last year. But 618 00:30:19,530 --> 00:30:22,170 Ben Delaney: I came into running and what I really have come 619 00:30:22,170 --> 00:30:24,750 Ben Delaney: to love about it, and I tell people is that you can literally do it 620 00:30:24,750 --> 00:30:27,690 Ben Delaney: from anywhere. I mean, if I travel somewhere, if I'm 621 00:30:28,200 --> 00:30:30,209 Ben Delaney: seeing friends, I can take my shoes and walk out 622 00:30:30,210 --> 00:30:32,040 Ben Delaney: the front door and I can find a route on 623 00:30:32,040 --> 00:30:34,740 Ben Delaney: Strava or run with them if they're local and I can 624 00:30:34,740 --> 00:30:38,100 Ben Delaney: get miles in and I can meet new people, or see 625 00:30:38,100 --> 00:30:40,410 Ben Delaney: new sites. I was working with someone this past summer 626 00:30:40,410 --> 00:30:42,600 Ben Delaney: and they were traveling over in Europe and I was 627 00:30:42,600 --> 00:30:44,250 Ben Delaney: envious of all the routes they were running and they 628 00:30:44,250 --> 00:30:46,620 Ben Delaney: loved it. Sometimes when you're doing a training cycle, a new 629 00:30:46,620 --> 00:30:48,630 Ben Delaney: place to run can be just enough to break up 630 00:30:48,630 --> 00:30:52,530 Ben Delaney: the monotony enough. But yeah, my running journey started very 631 00:30:52,530 --> 00:30:57,239 Ben Delaney: simply, very straight forward and fast- forward to where we 632 00:30:57,240 --> 00:30:58,080 Ben Delaney: are today. And it's- 633 00:30:58,980 --> 00:31:02,190 Rob Simmelkjaer: Turned into your career. Exactly. I mean, it's probably not something 634 00:31:02,190 --> 00:31:04,560 Rob Simmelkjaer: you envisioned when you first started running that you'd end 635 00:31:04,560 --> 00:31:06,360 Rob Simmelkjaer: up working in the industry. 636 00:31:07,020 --> 00:31:10,920 Ben Delaney: I did not, but I'm blessed to be able to do it. And like you alluded to earlier, Rob, being 637 00:31:10,920 --> 00:31:14,490 Ben Delaney: able to have moved to New York. The Run As 638 00:31:14,490 --> 00:31:16,350 Ben Delaney: One was the race I did with my son when 639 00:31:16,350 --> 00:31:18,720 Ben Delaney: we first started to move here. I think the first 640 00:31:18,720 --> 00:31:22,140 Ben Delaney: time he did it, actually it was before it was rising, it 641 00:31:22,140 --> 00:31:24,420 Ben Delaney: was still the Mighty Milers. He did the Washington Heights 642 00:31:24,420 --> 00:31:27,120 Ben Delaney: Mile, that's where we live. We live uptown. He did 643 00:31:27,120 --> 00:31:29,310 Ben Delaney: that. I think the year after that, we did the 644 00:31:29,310 --> 00:31:31,050 Ben Delaney: Run As One together. He did a four- mile race. So 645 00:31:31,050 --> 00:31:34,110 Ben Delaney: we did that every year until the pandemic. And then 646 00:31:34,110 --> 00:31:36,000 Ben Delaney: he did it. He just went to college a couple years 647 00:31:36,000 --> 00:31:41,220 Ben Delaney: ago. And so the last two years, my wife, myself 648 00:31:41,220 --> 00:31:42,720 Ben Delaney: and my son, we all ran that race as a 649 00:31:42,720 --> 00:31:44,490 Ben Delaney: family. The Run As One is the one that we do. 650 00:31:45,180 --> 00:31:46,770 Ben Delaney: Now my wife and I do it together and that's 651 00:31:47,430 --> 00:31:49,470 Ben Delaney: our family race and I look forward to it every 652 00:31:49,470 --> 00:31:51,840 Ben Delaney: year. A, it's in April and it's finally getting warm. 653 00:31:51,930 --> 00:31:54,690 Ben Delaney: But B, it's a beautiful day out there and it's a great cause. 654 00:31:55,110 --> 00:31:57,960 Rob Simmelkjaer: I love it. I love it. Well, this is a 655 00:31:57,960 --> 00:32:02,190 Rob Simmelkjaer: New Year's podcast. We're right around that turning of the 656 00:32:02,190 --> 00:32:04,140 Rob Simmelkjaer: year for folks out there. A lot of people are 657 00:32:04,140 --> 00:32:08,670 Rob Simmelkjaer: thinking about those New Year's resolutions, those running resolutions that 658 00:32:08,670 --> 00:32:11,100 Rob Simmelkjaer: they might have. So I guess I'll ask you, Ben, 659 00:32:11,370 --> 00:32:14,610 Rob Simmelkjaer: you got any goals, anything you want to accomplish in 660 00:32:14,610 --> 00:32:16,590 Rob Simmelkjaer: 2025 from a running point of view? 661 00:32:17,820 --> 00:32:20,760 Ben Delaney: I always tell people if I keep myself healthy, I 662 00:32:20,760 --> 00:32:23,430 Ben Delaney: turn 50 this year, 2024. So to be able to 663 00:32:23,430 --> 00:32:26,070 Ben Delaney: continue to be able to do what I do every day, I will 664 00:32:26,070 --> 00:32:27,630 Ben Delaney: never take that for granted. Every day I get to put 665 00:32:27,630 --> 00:32:29,190 Ben Delaney: on my shoes, I will take it as a blessing. 666 00:32:32,040 --> 00:32:35,340 Ben Delaney: As a director of a training program, and I think Steve and 667 00:32:35,340 --> 00:32:36,840 Ben Delaney: Gemma will allude to this, it's hard for us to get out and 668 00:32:36,840 --> 00:32:39,180 Ben Delaney: get our own miles in, but I'm always looking to 669 00:32:39,180 --> 00:32:42,120 Ben Delaney: challenge myself. Whether it be at the 10K distance, I wear 670 00:32:42,120 --> 00:32:43,920 Ben Delaney: my tech orbit shirt. This is one of my favorite races 671 00:32:43,920 --> 00:32:45,960 Ben Delaney: that we do. It's the one race I try to race, but 672 00:32:46,350 --> 00:32:47,610 Ben Delaney: if I had to put one on the radar, it's 673 00:32:47,610 --> 00:32:50,400 Ben Delaney: always the Washington Heights 5K. I love the Washington Heights 674 00:32:50,580 --> 00:32:52,170 Ben Delaney: 5K. I live uptown, so I run that course on 675 00:32:52,170 --> 00:32:54,720 Ben Delaney: the regular. It's always a good test. I love to 676 00:32:54,720 --> 00:32:58,260 Ben Delaney: train in the wintertime, so you'll always find me putting myself 677 00:32:58,260 --> 00:33:01,890 Ben Delaney: out there for that race for sure. But it's never easy. 678 00:33:01,890 --> 00:33:03,959 Ben Delaney: But maybe I'll turn the tables on you, Rob. You 679 00:33:03,960 --> 00:33:06,990 Ben Delaney: got any size set or anything out there? Are you keeping that one close to 680 00:33:06,990 --> 00:33:07,500 Ben Delaney: the vest? 681 00:33:08,130 --> 00:33:14,459 Rob Simmelkjaer: Well, first of all, I had such a gratifying 2024. 682 00:33:15,390 --> 00:33:18,375 Rob Simmelkjaer: It was such an amazing running year for me, and 683 00:33:18,375 --> 00:33:22,020 Rob Simmelkjaer: year in general to be honest. And I'm so thrilled 684 00:33:22,020 --> 00:33:25,770 Rob Simmelkjaer: that I was able to run a marathon at all. 685 00:33:26,430 --> 00:33:29,070 Rob Simmelkjaer: I know what you mean about turning 50. I'm a couple 686 00:33:29,070 --> 00:33:31,590 Rob Simmelkjaer: years north of that and I was able to pull 687 00:33:31,590 --> 00:33:35,130 Rob Simmelkjaer: off a run in Berlin and set a PR by 688 00:33:35,130 --> 00:33:37,590 Rob Simmelkjaer: one little skinny minute there. But I'll take any PR 689 00:33:37,590 --> 00:33:40,860 Rob Simmelkjaer: at 53 years old from 11 years ago the last 690 00:33:40,860 --> 00:33:42,570 Rob Simmelkjaer: time I ran a marathon. So it was a great, 691 00:33:42,960 --> 00:33:47,370 Rob Simmelkjaer: great year for me. I think that what's interesting for 692 00:33:47,370 --> 00:33:49,650 Rob Simmelkjaer: me, Ben, is I do go to a lot of 693 00:33:49,650 --> 00:33:54,000 Rob Simmelkjaer: these Abbott World Marathon majors races. I'm going there to 694 00:33:54,000 --> 00:33:58,860 Rob Simmelkjaer: support our partners, all the other majors, we tend to 695 00:33:59,010 --> 00:34:02,910 Rob Simmelkjaer: attend each other's races. And what I learned in my 696 00:34:02,910 --> 00:34:05,459 Rob Simmelkjaer: first year or so on this job is that I 697 00:34:05,460 --> 00:34:07,980 Rob Simmelkjaer: don't really like going to races that I'm not running 698 00:34:07,980 --> 00:34:11,850 Rob Simmelkjaer: it. I don't really love just watching the people run. 699 00:34:11,850 --> 00:34:14,130 Rob Simmelkjaer: I mean, in New York, of course that's what I 700 00:34:14,130 --> 00:34:16,380 Rob Simmelkjaer: have to do because I'm so busy. We have so 701 00:34:16,380 --> 00:34:20,130 Rob Simmelkjaer: many responsibilities, but if I'm at somebody else's race, I 702 00:34:20,130 --> 00:34:22,440 Rob Simmelkjaer: don't really have that much to do, and I'm like, " 703 00:34:22,770 --> 00:34:26,640 Rob Simmelkjaer: Why am I standing here watching this race?" So that's 704 00:34:26,640 --> 00:34:31,560 Rob Simmelkjaer: why I ran Berlin. And I do go typically to 705 00:34:31,560 --> 00:34:36,270 Rob Simmelkjaer: one international major a year. And so this year the 706 00:34:36,270 --> 00:34:39,420 Rob Simmelkjaer: one I'm attending and I'm very excited, is Tokyo. I 707 00:34:39,420 --> 00:34:42,718 Rob Simmelkjaer: will be going to Tokyo the first weekend in March. 708 00:34:42,719 --> 00:34:45,600 Rob Simmelkjaer: I'm very excited. I've never been to Japan. And so 709 00:34:45,600 --> 00:34:48,030 Rob Simmelkjaer: I'm going to go to Tokyo and I'm going to 710 00:34:48,030 --> 00:34:50,430 Rob Simmelkjaer: put in some extra miles over the next month or 711 00:34:50,430 --> 00:34:52,650 Rob Simmelkjaer: so and see how the body feels. I ran the 712 00:34:52,650 --> 00:34:57,210 Rob Simmelkjaer: Ted Corbitt 15K. Came out of that feeling pretty good. So 713 00:34:58,050 --> 00:35:00,239 Rob Simmelkjaer: we'll see how the body holds up over the next 714 00:35:00,239 --> 00:35:04,020 Rob Simmelkjaer: month or so, and see if maybe I can try 715 00:35:04,020 --> 00:35:07,440 Rob Simmelkjaer: to pull that off. But I take nothing for granted, Ben, 716 00:35:07,440 --> 00:35:13,140 Rob Simmelkjaer: because the knees and the body, they'll tell you what 717 00:35:13,140 --> 00:35:14,400 Rob Simmelkjaer: you're going to do and what you're not going to do. 718 00:35:14,400 --> 00:35:18,239 Rob Simmelkjaer: You can suggest, but they'll have the final answer, the 719 00:35:18,239 --> 00:35:21,839 Rob Simmelkjaer: body will. And so that's the humility with which I'm 720 00:35:21,840 --> 00:35:23,130 Rob Simmelkjaer: trying to approach these things. 721 00:35:24,570 --> 00:35:26,610 Ben Delaney: Yeah, it's true because we all have our goals and 722 00:35:26,610 --> 00:35:28,950 Ben Delaney: our aspirations and sometimes wake up one day and go, " Wow, that 723 00:35:28,950 --> 00:35:31,710 Ben Delaney: didn't hurt yesterday. Where did that come from?" And you realize 724 00:35:31,710 --> 00:35:33,989 Ben Delaney: you're not 32 anymore and you're like, " Ah, this is 725 00:35:33,989 --> 00:35:36,239 Ben Delaney: what we do." But hey, you get to put in your shoes 726 00:35:36,239 --> 00:35:37,469 Ben Delaney: though, so it's always a good day. 727 00:35:37,800 --> 00:35:42,420 Rob Simmelkjaer: A 100%. And the thing about even having a coach, 728 00:35:42,690 --> 00:35:46,980 Rob Simmelkjaer: for a lot of runners probably is not the first 729 00:35:46,980 --> 00:35:50,250 Rob Simmelkjaer: thing they think of. Other than running in cross country 730 00:35:50,250 --> 00:35:52,950 Rob Simmelkjaer: in high school, I ran my whole life without really 731 00:35:52,950 --> 00:35:54,870 Rob Simmelkjaer: having a coach. I'd just go and I'd run. And 732 00:35:54,870 --> 00:35:57,810 Rob Simmelkjaer: if I was getting really serious about it, I'd have 733 00:35:57,810 --> 00:36:02,430 Rob Simmelkjaer: some electronics, devices, whatever to try to push me a 734 00:36:02,430 --> 00:36:05,940 Rob Simmelkjaer: little bit. But having actual coaching and advice is new 735 00:36:05,940 --> 00:36:08,460 Rob Simmelkjaer: for a lot of runners. So what do you think for 736 00:36:08,460 --> 00:36:12,180 Rob Simmelkjaer: somebody who's got those resolutions, whether it's to pick up 737 00:36:12,180 --> 00:36:15,870 Rob Simmelkjaer: the sport of running, to get fit or to improve 738 00:36:16,140 --> 00:36:18,960 Rob Simmelkjaer: their performance or maybe set a PR or run their 739 00:36:18,960 --> 00:36:21,810 Rob Simmelkjaer: first marathon, whatever it might be, what's the benefit of 740 00:36:21,810 --> 00:36:24,600 Rob Simmelkjaer: having a coach, whether it's a shared coach as you 741 00:36:24,600 --> 00:36:28,710 Rob Simmelkjaer: have in the group training setting or a digital coach like 742 00:36:29,100 --> 00:36:34,200 Rob Simmelkjaer: NYRR by Runna, or a personal coach, which some people have? 743 00:36:34,980 --> 00:36:39,330 Ben Delaney: Yeah, I mean, really the coach is going to help you with a roadmap, give 744 00:36:39,330 --> 00:36:41,640 Ben Delaney: you somewhere to start, a place to work through it 745 00:36:41,640 --> 00:36:43,770 Ben Delaney: and hopefully an end point. Obviously the race we can't 746 00:36:43,770 --> 00:36:45,420 Ben Delaney: control, but to get you to the start line in one 747 00:36:45,420 --> 00:36:48,810 Ben Delaney: piece. They also, we are therapists to a certain extent. 748 00:36:48,810 --> 00:36:50,370 Ben Delaney: We're trying to help you out to get every, because some 749 00:36:50,370 --> 00:36:51,839 Ben Delaney: days you don't want to do it. Or to your point 750 00:36:51,840 --> 00:36:54,270 Ben Delaney: earlier, the workouts are hard and you can do hard 751 00:36:54,270 --> 00:36:56,310 Ben Delaney: things, but you have to be willing to talk people 752 00:36:56,520 --> 00:37:00,840 Ben Delaney: through that. But you're really helping and then you're giving 753 00:37:00,840 --> 00:37:03,510 Ben Delaney: them advice. And the advice really comes from the experience as 754 00:37:03,510 --> 00:37:06,270 Ben Delaney: a coach. We've all been there to a certain extent. 755 00:37:08,610 --> 00:37:11,009 Ben Delaney: The great thing with group training and with TFK and even Run for the Future is that 756 00:37:11,100 --> 00:37:13,260 Ben Delaney: our coaches are with you during the workout. So we're 757 00:37:13,260 --> 00:37:15,210 Ben Delaney: right there with you. We're not standing on the sideline 758 00:37:15,540 --> 00:37:17,610 Ben Delaney: as you go by one time yelling at you. We are actually 759 00:37:17,610 --> 00:37:19,920 Ben Delaney: in the space with you so that we can talk 760 00:37:19,920 --> 00:37:22,050 Ben Delaney: to you in that moment, give you some pointers, help you out 761 00:37:22,650 --> 00:37:24,840 Ben Delaney: before and after. Our coaches are available to talk about 762 00:37:24,840 --> 00:37:27,630 Ben Delaney: strategy, to talk about where your training is. If you're having 763 00:37:27,630 --> 00:37:30,390 Ben Delaney: some issues, maybe some guidance on where to look for 764 00:37:30,390 --> 00:37:32,489 Ben Delaney: answers. If our coaches are not qualified to give the 765 00:37:32,489 --> 00:37:34,890 Ben Delaney: information, a lot of our runners ask, " Hey, this hurts. 766 00:37:34,890 --> 00:37:38,069 Ben Delaney: That hurts. What about this nutrition?" And we are not nutritionists, we're 767 00:37:38,070 --> 00:37:41,040 Ben Delaney: not PTs, we're not doctors. So we give you advice 768 00:37:41,040 --> 00:37:44,160 Ben Delaney: on where to go. It's a great resource, then that's what 769 00:37:44,160 --> 00:37:45,630 Ben Delaney: a coach can be as a resource where they be 770 00:37:45,630 --> 00:37:47,790 Ben Delaney: within the training plan or to find things that you 771 00:37:47,790 --> 00:37:51,750 Ben Delaney: need. But really it's to guide you along to talk 772 00:37:51,750 --> 00:37:53,489 Ben Delaney: about what your goals are. And I tell runners, " You've 773 00:37:53,489 --> 00:37:55,440 Ben Delaney: got to be honest about where you are when you 774 00:37:55,440 --> 00:37:57,600 Ben Delaney: start." If I ask you what is your comfortable running 775 00:37:57,600 --> 00:37:59,819 Ben Delaney: pace, you tell me nine minutes and go out and run for 776 00:37:59,820 --> 00:38:01,320 Ben Delaney: a nine- minute pace and you can't talk to me, 777 00:38:01,410 --> 00:38:04,469 Ben Delaney: that's not a comfortable pace. So be honest with your 778 00:38:04,469 --> 00:38:06,989 Ben Delaney: coach and where you are in your ability levels, and 779 00:38:06,989 --> 00:38:09,330 Ben Delaney: always go from there. If the coach will pick up on, " 780 00:38:09,330 --> 00:38:11,040 Ben Delaney: Hey, you're not working hard enough or you're working too 781 00:38:11,040 --> 00:38:15,120 Ben Delaney: hard," Because ultimately we understand the physiological process the body 782 00:38:15,120 --> 00:38:18,719 Ben Delaney: has to go through for the games to happen and 783 00:38:18,719 --> 00:38:19,950 Ben Delaney: we want to make sure that we put you in 784 00:38:19,950 --> 00:38:21,900 Ben Delaney: the right spot. And that's really what we're trying to do is get you in 785 00:38:21,900 --> 00:38:25,710 Ben Delaney: the right space to build your training because training is 786 00:38:25,710 --> 00:38:28,500 Ben Delaney: all about stress and recovery, and we want to make 787 00:38:28,500 --> 00:38:30,330 Ben Delaney: sure that as you put stresses on your body, you 788 00:38:30,330 --> 00:38:32,820 Ben Delaney: have ample time to recover for the next workout, for 789 00:38:32,820 --> 00:38:35,520 Ben Delaney: the next week, for race day. So it's trying to 790 00:38:35,520 --> 00:38:38,280 Ben Delaney: balance that load, that intensity, that when we as a 791 00:38:38,280 --> 00:38:41,640 Ben Delaney: coach can do that, that's really where we're giving you 792 00:38:41,640 --> 00:38:44,070 Ben Delaney: the best chance for success on race day. Because if you get 793 00:38:44,070 --> 00:38:47,520 Ben Delaney: to the start line too tired, injured, not mentally ready, 794 00:38:48,090 --> 00:38:50,610 Ben Delaney: then you haven't put yourself in a position of success. 795 00:38:50,610 --> 00:38:53,130 Ben Delaney: And that's what I preach to my coaches, " Get them in a 796 00:38:53,130 --> 00:38:55,710 Ben Delaney: position of success." I mean, it's better to be a 797 00:38:55,710 --> 00:38:58,500 Ben Delaney: little bit under trained than anything over trained. If it 798 00:38:58,500 --> 00:39:01,290 Ben Delaney: means taking a day off, take the day off. Get 799 00:39:01,290 --> 00:39:03,930 Ben Delaney: yourself ready because I think you saw any race, I'm sure Ted 800 00:39:03,930 --> 00:39:06,690 Ben Delaney: Corbitt or any race, showing up feeling that, hey, I 801 00:39:06,690 --> 00:39:09,330 Ben Delaney: may have a day today or I feel at least I have a chance, is better 802 00:39:09,330 --> 00:39:12,149 Ben Delaney: than showing up like, " Dude, why am I here? Why 803 00:39:12,150 --> 00:39:13,350 Ben Delaney: am I doing this? I don't even want to do this today." 804 00:39:13,890 --> 00:39:16,380 Rob Simmelkjaer: A 100%. Yeah, the mental side is so big. And 805 00:39:16,380 --> 00:39:20,219 Rob Simmelkjaer: you mentioned the coach as therapist and I tell you 806 00:39:20,219 --> 00:39:26,069 Rob Simmelkjaer: what, that's so true. I can think back to the 807 00:39:26,070 --> 00:39:29,160 Rob Simmelkjaer: moments I had leading up to Berlin this past September, 808 00:39:29,489 --> 00:39:32,819 Rob Simmelkjaer: and you might remember, I got quite sick early in 809 00:39:32,820 --> 00:39:35,550 Rob Simmelkjaer: September. I got this walking pneumonia that's going around. I 810 00:39:35,550 --> 00:39:38,160 Rob Simmelkjaer: was knocked out for a week and I was really worried 811 00:39:38,160 --> 00:39:39,719 Rob Simmelkjaer: I wasn't going to be able to run Berlin at 812 00:39:39,719 --> 00:39:42,390 Rob Simmelkjaer: all. And I came out for group training just as 813 00:39:42,390 --> 00:39:44,940 Rob Simmelkjaer: I had started to get over that. And I remember I 814 00:39:44,940 --> 00:39:50,040 Rob Simmelkjaer: ran with Coach Alem, who a lot of folks will know is a fixture 815 00:39:50,040 --> 00:39:54,180 Rob Simmelkjaer: at our races, a former elite runner himself. And Alem and 816 00:39:54,180 --> 00:39:56,430 Rob Simmelkjaer: I were running up and down the west side in 817 00:39:56,430 --> 00:40:00,060 Rob Simmelkjaer: Central Park. And Ben, I could not get a word 818 00:40:00,060 --> 00:40:04,980 Rob Simmelkjaer: out. I was absolutely dying, gasping for air on this 819 00:40:04,980 --> 00:40:08,700 Rob Simmelkjaer: run. And Berlin was less than two weeks away. And 820 00:40:08,700 --> 00:40:10,560 Rob Simmelkjaer: I was like, " Oh my God, what am I going 821 00:40:10,560 --> 00:40:14,700 Rob Simmelkjaer: to do?" And I remember finishing that and I remember 822 00:40:14,700 --> 00:40:19,290 Rob Simmelkjaer: just telling Alem, I was like, " I just felt awful. 823 00:40:19,290 --> 00:40:21,480 Rob Simmelkjaer: I don't know what I'm going to do." And just 824 00:40:22,469 --> 00:40:26,850 Rob Simmelkjaer: almost spilling my guts. I was like, "This is just not good." And Alem 825 00:40:27,210 --> 00:40:30,630 Rob Simmelkjaer: reassured me, he said, " Listen, the fitness is there. It'll 826 00:40:30,630 --> 00:40:33,450 Rob Simmelkjaer: come back. You're just getting over a little thing." And 827 00:40:33,450 --> 00:40:36,510 Rob Simmelkjaer: I ran the Bronx, the New Balance Bronx 10 Mile 828 00:40:36,510 --> 00:40:39,630 Rob Simmelkjaer: or a few days later had much, much better. Had 829 00:40:39,630 --> 00:40:44,010 Rob Simmelkjaer: an amazing day with Coach Roberto, of course, who was well- 830 00:40:44,010 --> 00:40:47,129 Rob Simmelkjaer: known and had your job essentially at one point, was 831 00:40:47,489 --> 00:40:50,969 Rob Simmelkjaer: in a role similar to yours. And that really reset 832 00:40:50,969 --> 00:40:54,180 Rob Simmelkjaer: my confidence. I probably ran a little too well in 833 00:40:54,180 --> 00:40:56,010 Rob Simmelkjaer: the Bronx to be honest. I set my PR by 834 00:40:56,010 --> 00:40:59,880 Rob Simmelkjaer: five minutes in the Bronx. I blew that thing away, 835 00:41:00,030 --> 00:41:02,640 Rob Simmelkjaer: probably left a little too much on the table there, 836 00:41:02,940 --> 00:41:06,839 Rob Simmelkjaer: but still had enough left in Berlin. So the psychological 837 00:41:06,840 --> 00:41:10,980 Rob Simmelkjaer: side is so important, just to have someone to talk 838 00:41:11,940 --> 00:41:14,700 Rob Simmelkjaer: to, to get some feedback from it makes a really, 839 00:41:14,700 --> 00:41:18,239 Rob Simmelkjaer: really big difference. Coach Ben, you do a great job. 840 00:41:18,239 --> 00:41:21,480 Rob Simmelkjaer: Your team does a great job. You're a huge part 841 00:41:21,480 --> 00:41:23,910 Rob Simmelkjaer: of New York Road Runners and will be a huge part 842 00:41:23,910 --> 00:41:27,390 Rob Simmelkjaer: of the lives of many, many runners in 2025. So 843 00:41:27,600 --> 00:41:30,690 Rob Simmelkjaer: I encourage everybody out there to check out group training, 844 00:41:30,750 --> 00:41:36,510 Rob Simmelkjaer: Team for Kids, NYRR by Runna, all the things. Our 845 00:41:36,510 --> 00:41:39,090 Rob Simmelkjaer: coaches are there to make you better and have a 846 00:41:39,090 --> 00:41:41,880 Rob Simmelkjaer: great, great running experience throughout the year and beyond. So 847 00:41:42,150 --> 00:41:44,219 Rob Simmelkjaer: Coach Ben, thank you. Appreciate having you on. 848 00:41:44,700 --> 00:41:46,110 Ben Delaney: I couldn't believe it. This has been amazing. Rob, thank 849 00:41:46,110 --> 00:41:48,120 Ben Delaney: you so much. Always a pleasure to chat, talk running. 850 00:41:48,360 --> 00:41:50,640 Ben Delaney: Hopefully see everybody in 2025. It's going to be an 851 00:41:50,640 --> 00:41:53,940 Ben Delaney: incredible year. Come out, have fun. We're waiting for you 852 00:41:53,940 --> 00:41:55,290 Ben Delaney: and we'll have a great time. 853 00:42:09,360 --> 00:42:12,540 Audio: Growing a business means a lot of audience attracting, a 854 00:42:12,540 --> 00:42:15,180 Audio: lot of lead scoring and a lot of long days. 855 00:42:15,570 --> 00:42:18,450 Audio: But with HubSpot, it's easier than ever for marketers to 856 00:42:18,450 --> 00:42:22,230 Audio: boost leads and score customers fast, which means pretty soon 857 00:42:22,350 --> 00:42:27,270 Audio: your company will have a lot to celebrate. Visit Hubspot. com/ 858 00:42:27,750 --> 00:42:29,280 Audio: marketers to learn more. 859 00:42:29,969 --> 00:42:35,279 Rob Simmelkjaer: Rose-Gaëlle Belinga is a software engineer originally from Cameroon. During 860 00:42:35,280 --> 00:42:39,719 Rob Simmelkjaer: the week, Rose- Gaëlle tackles complex technological challenges, but on 861 00:42:39,719 --> 00:42:43,590 Rob Simmelkjaer: the weekends she's an open run volunteer captain at Inwood 862 00:42:43,590 --> 00:42:47,460 Rob Simmelkjaer: Hill Park in Manhattan where she fosters community through running 863 00:42:47,460 --> 00:42:53,040 Rob Simmelkjaer: and encourages participation among diverse groups. A dedicated NYRR volunteer 864 00:42:53,040 --> 00:42:56,700 Rob Simmelkjaer: and runner, Rose- Gaëlle has run 54 races with New 865 00:42:56,700 --> 00:42:59,550 Rob Simmelkjaer: York Road Runners, including seven marathons. 866 00:43:00,090 --> 00:43:03,450 Meb Keflezighi: Thanks, Rob Rose, Gael, welcome to the Set the Pace podcast. 867 00:43:03,450 --> 00:43:04,259 Meb Keflezighi: How are you doing today? 868 00:43:04,770 --> 00:43:05,701 Rose-Gaëlle Belinga: Doing well. Thank you for having me. 869 00:43:05,700 --> 00:43:09,299 Meb Keflezighi: Great to have you. You grew up in Cameroon by your 870 00:43:09,300 --> 00:43:13,800 Meb Keflezighi: father's experience studying the influences in the US, your decision 871 00:43:13,800 --> 00:43:17,550 Meb Keflezighi: to pursue education abroad. How did your upbringing in Cameroon 872 00:43:17,550 --> 00:43:19,860 Meb Keflezighi: shape your desire to study as software engineering? 873 00:43:21,000 --> 00:43:26,130 Rose-Gaëlle Belinga: Oh, both my parents definitely inspired me. My dad having 874 00:43:26,130 --> 00:43:30,180 Rose-Gaëlle Belinga: received a scholarship to come pursue his MBA at NYU, 875 00:43:30,239 --> 00:43:34,290 Rose-Gaëlle Belinga: he had already completed civil engineering in Cameroon. And I 876 00:43:34,290 --> 00:43:36,930 Rose-Gaëlle Belinga: don't think anyone else in the family had ever traveled to 877 00:43:36,930 --> 00:43:40,468 Rose-Gaëlle Belinga: the US, so it was quite mind- expanding. When he 878 00:43:40,469 --> 00:43:44,430 Rose-Gaëlle Belinga: came back, he had already met my mom before he 879 00:43:44,430 --> 00:43:46,530 Rose-Gaëlle Belinga: came back. So when he came back, he got married, 880 00:43:46,530 --> 00:43:50,250 Rose-Gaëlle Belinga: had us. He kept telling us about this place where 881 00:43:50,250 --> 00:43:55,469 Rose-Gaëlle Belinga: people from a different background, different ethnicity, religion, political affiliations, 882 00:43:55,739 --> 00:44:05,550 Rose-Gaëlle Belinga: could all work together. And that was very different compared to what was happening in Cameroon at the time. And my mom was also first 883 00:44:05,550 --> 00:44:08,910 Rose-Gaëlle Belinga: generation in her family to go to high school. And 884 00:44:08,910 --> 00:44:11,370 Rose-Gaëlle Belinga: just like my dad, she went beyond, she went to 885 00:44:11,370 --> 00:44:14,430 Rose-Gaëlle Belinga: college and grad school as well, which was quite unusual 886 00:44:14,430 --> 00:44:18,360 Rose-Gaëlle Belinga: for a woman at the time. So they both encouraged 887 00:44:18,360 --> 00:44:22,650 Rose-Gaëlle Belinga: us to focus on, apply our studies. They believe that 888 00:44:22,950 --> 00:44:26,580 Rose-Gaëlle Belinga: education is the best way to build a bright future. 889 00:44:27,120 --> 00:44:32,880 Rose-Gaëlle Belinga: It will help with social economy disparity. The idea was 890 00:44:33,570 --> 00:44:36,030 Rose-Gaëlle Belinga: for us to go pursue our studies, not necessarily in the 891 00:44:36,120 --> 00:44:39,330 Rose-Gaëlle Belinga: US. But if we were blessed enough to get a 892 00:44:39,330 --> 00:44:43,020 Rose-Gaëlle Belinga: scholarship to also come to the US, my dad recommended 893 00:44:43,020 --> 00:44:44,850 Rose-Gaëlle Belinga: not going to New York because he did not like 894 00:44:44,850 --> 00:44:49,110 Rose-Gaëlle Belinga: the winter. So we ended up going to Atlanta instead 895 00:44:49,620 --> 00:44:53,610 Rose-Gaëlle Belinga: because we heard that during the 1996 Olympic Games, we 896 00:44:53,610 --> 00:44:56,251 Rose-Gaëlle Belinga: heard that it doesn't snow in Atlanta. So that's where my siblings and I started our studies. 897 00:44:56,250 --> 00:45:02,400 Meb Keflezighi: Awesome. How was your experience when you first came to the US 898 00:45:02,400 --> 00:45:05,880 Meb Keflezighi: though in Atlanta? Tell us, you spoke English beforehand and 899 00:45:05,880 --> 00:45:11,610 Meb Keflezighi: how was that experience, your transition living and study in 900 00:45:11,610 --> 00:45:11,671 Meb Keflezighi: the United States? 901 00:45:11,671 --> 00:45:17,280 Rose-Gaëlle Belinga: It is a very good question. It is quite surprising how different English can be. Cameroon 902 00:45:17,280 --> 00:45:20,879 Rose-Gaëlle Belinga: is a bilingual country, similar to Canada it's the second 903 00:45:20,880 --> 00:45:24,750 Rose-Gaëlle Belinga: largest English- French- speaking country in the world. However, the 904 00:45:24,780 --> 00:45:27,989 Rose-Gaëlle Belinga: English we speak is closer to British English. So when 905 00:45:27,989 --> 00:45:31,739 Rose-Gaëlle Belinga: I moved to the US, people spoke very fast. I 906 00:45:31,739 --> 00:45:35,700 Rose-Gaëlle Belinga: had a hard time understanding what people were saying. So 907 00:45:35,700 --> 00:45:40,530 Rose-Gaëlle Belinga: I ended up enrolling into an intensive English program, also 908 00:45:40,530 --> 00:45:44,370 Rose-Gaëlle Belinga: known as English as a second language, ESL. And that 909 00:45:44,370 --> 00:45:47,940 Rose-Gaëlle Belinga: helped a lot. It didn't just help with the language, 910 00:45:47,940 --> 00:45:50,700 Rose-Gaëlle Belinga: it also helped with the culture. There were a lot of 911 00:45:50,700 --> 00:45:54,750 Rose-Gaëlle Belinga: concept I wasn't familiar with. For example, we learned about 912 00:45:54,780 --> 00:45:58,650 Rose-Gaëlle Belinga: the civil rights movement, which was very different compared to 913 00:45:58,650 --> 00:46:04,380 Rose-Gaëlle Belinga: this historical lessons we've had in Cameroon. In terms of 914 00:46:04,680 --> 00:46:09,600 Rose-Gaëlle Belinga: sciences, I feel that the curriculum was a bit more 915 00:46:09,600 --> 00:46:11,850 Rose-Gaëlle Belinga: advanced in Cameroon because we went all the way to 916 00:46:11,850 --> 00:46:14,910 Rose-Gaëlle Belinga: Calculus II in high school. So on the STEM side 917 00:46:14,910 --> 00:46:18,509 Rose-Gaëlle Belinga: I was okay, but everything else, I felt like a 918 00:46:18,509 --> 00:46:26,100 Rose-Gaëlle Belinga: newbie. I felt like a sponge just absorbing everything. So it was challenging, but I would say I 919 00:46:26,310 --> 00:46:29,430 Rose-Gaëlle Belinga: had a really good support network. 920 00:46:30,570 --> 00:46:32,940 Meb Keflezighi: I can relate Rose- Gaëlle. When I first came here 921 00:46:32,940 --> 00:46:34,890 Meb Keflezighi: to the United States, I was also in English as 922 00:46:34,890 --> 00:46:38,460 Meb Keflezighi: a second language, ESL. And yes, the math can be done 923 00:46:38,460 --> 00:46:42,330 Meb Keflezighi: and few other things, but the English, spelling and pronunciation 924 00:46:42,330 --> 00:46:45,870 Meb Keflezighi: can be extremely difficult. But it's all about adaptation, just 925 00:46:45,870 --> 00:46:48,390 Meb Keflezighi: like running and learning. Sometimes you have to work extra 926 00:46:48,390 --> 00:46:51,600 Meb Keflezighi: hard. Some like myself, I'm very gifted at running, but 927 00:46:51,900 --> 00:46:54,930 Meb Keflezighi: some might not be gifted at running. So I have to wake up 928 00:46:54,930 --> 00:46:56,969 Meb Keflezighi: early and work the extra mileage and I did the 929 00:46:56,969 --> 00:47:00,540 Meb Keflezighi: extra hours. In fact, my dad woke us up at 4: 30 930 00:47:00,540 --> 00:47:04,710 Meb Keflezighi: AM in the morning before going 7: 30 to class. But 931 00:47:04,710 --> 00:47:08,219 Meb Keflezighi: wisdom and support comes from our families, friends. But your 932 00:47:08,219 --> 00:47:12,480 Meb Keflezighi: grandmother's wisdom about borrowing the air from the future generation 933 00:47:12,480 --> 00:47:16,530 Meb Keflezighi: clearly resonates with you. How does this philosophy influence your 934 00:47:16,530 --> 00:47:21,180 Meb Keflezighi: commitment to volunteer with NYRR Open Run program? 935 00:47:22,560 --> 00:47:26,969 Rose-Gaëlle Belinga: It's a good part of my personality. So growing up, 936 00:47:26,969 --> 00:47:31,710 Rose-Gaëlle Belinga: my father's grandmother, who's our great- grandmother, often reminded us that 937 00:47:31,830 --> 00:47:35,549 Rose-Gaëlle Belinga: we did not inherit this earth from our ancestors. We're 938 00:47:35,550 --> 00:47:38,850 Rose-Gaëlle Belinga: borrowing it from the next generation, from our children, so 939 00:47:39,360 --> 00:47:42,750 Rose-Gaëlle Belinga: we should strive to leave things better than we found 940 00:47:42,750 --> 00:47:46,110 Rose-Gaëlle Belinga: them. So that has pushed me to, I'm already passionate 941 00:47:46,110 --> 00:47:50,940 Rose-Gaëlle Belinga: about technology, about art, but it has also fueled my passion for philanthropy, 942 00:47:50,940 --> 00:47:54,660 Rose-Gaëlle Belinga: for giving back to the community. And not just myself, 943 00:47:55,530 --> 00:47:58,560 Rose-Gaëlle Belinga: my siblings as well. We're very involved. Whichever community in 944 00:47:58,560 --> 00:48:01,380 Rose-Gaëlle Belinga: which we landed in the world, because we're spread throughout 945 00:48:01,710 --> 00:48:06,509 Rose-Gaëlle Belinga: various continents, we make sure that we always give back to the community. 946 00:48:07,800 --> 00:48:11,730 Meb Keflezighi: Excellent. What impact do you hope to have on the 947 00:48:11,730 --> 00:48:14,940 Meb Keflezighi: NYRR Open Run community? 948 00:48:17,040 --> 00:48:20,070 Rose-Gaëlle Belinga: I hope that more folks like me, who didn't grow 949 00:48:20,070 --> 00:48:23,460 Rose-Gaëlle Belinga: up with many running role models will know that it's 950 00:48:23,580 --> 00:48:26,580 Rose-Gaëlle Belinga: something they can do. I cannot think of a single 951 00:48:26,580 --> 00:48:29,340 Rose-Gaëlle Belinga: person in my family who had run more than 800 952 00:48:29,340 --> 00:48:33,150 Rose-Gaëlle Belinga: meters growing up, and the 800 meter was because it was 953 00:48:33,150 --> 00:48:37,980 Rose-Gaëlle Belinga: mandatory in high school. Once we were done with high school, that's it. Nobody ran. And 954 00:48:37,980 --> 00:48:41,760 Rose-Gaëlle Belinga: we knew very, very little about health. Which meant that 955 00:48:41,820 --> 00:48:44,489 Rose-Gaëlle Belinga: by the time we became adults, most of us suffered 956 00:48:44,489 --> 00:48:52,290 Rose-Gaëlle Belinga: from hypertension, diabetes, and other disease that could be preventable 957 00:48:53,070 --> 00:48:57,330 Rose-Gaëlle Belinga: with the right amount of education. For just running, like 958 00:48:57,360 --> 00:49:00,750 Rose-Gaëlle Belinga: going out for a jog is not something we were 959 00:49:00,750 --> 00:49:05,850 Rose-Gaëlle Belinga: taught in the community. So that's where I hope we 960 00:49:05,850 --> 00:49:09,270 Rose-Gaëlle Belinga: can create more role models, where anybody can know that 961 00:49:09,270 --> 00:49:12,900 Rose-Gaëlle Belinga: they can run. On the other hand, I've also been 962 00:49:12,930 --> 00:49:17,400 Rose-Gaëlle Belinga: very inspired by the Rising Road Runners, the children who 963 00:49:17,460 --> 00:49:21,330 Rose-Gaëlle Belinga: are learning about leadership skills. I wish I had had a similar 964 00:49:21,330 --> 00:49:25,080 Rose-Gaëlle Belinga: program growing up. It will have certainly made me a lot more 965 00:49:25,080 --> 00:49:29,460 Rose-Gaëlle Belinga: confident and made me a better communicator. So that's another 966 00:49:29,460 --> 00:49:31,980 Rose-Gaëlle Belinga: aspect where I hope the New York Road Runners legacy 967 00:49:31,980 --> 00:49:32,910 Rose-Gaëlle Belinga: can continue. Yeah. 968 00:49:34,020 --> 00:49:36,690 Meb Keflezighi: Absolutely. I think the New York Road Runners have a complete 969 00:49:36,690 --> 00:49:40,529 Meb Keflezighi: package from their rising New York stars to Team For 970 00:49:40,530 --> 00:49:43,770 Meb Keflezighi: Kids and other organization races. But you've begun your journey 971 00:49:43,770 --> 00:49:50,340 Meb Keflezighi: with the NYRR in 2017, and have since completed impressive 54 races, including 972 00:49:50,340 --> 00:49:54,600 Meb Keflezighi: seven marathons. What initially drew you to New York Road Runners 973 00:49:54,600 --> 00:49:58,110 Meb Keflezighi: and how has your involvement with the organization evolved over 974 00:49:58,110 --> 00:49:58,650 Meb Keflezighi: the years? 975 00:49:59,160 --> 00:50:04,050 Rose-Gaëlle Belinga: You are going to laugh. I used to go and 976 00:50:04,110 --> 00:50:07,650 Rose-Gaëlle Belinga: cheer for the marathoners after I moved to New York, 977 00:50:07,650 --> 00:50:10,860 Rose-Gaëlle Belinga: a little over 12 years ago, and it was always 978 00:50:10,860 --> 00:50:15,509 Rose-Gaëlle Belinga: fun. It was on my way to church, therefore not 979 00:50:15,510 --> 00:50:17,430 Rose-Gaëlle Belinga: out of my way. I would just be there at 980 00:50:17,430 --> 00:50:20,219 Rose-Gaëlle Belinga: the finish line by Columbus Circle, just before going to 981 00:50:20,219 --> 00:50:25,350 Rose-Gaëlle Belinga: choir rehearsal. And I saw a postcard in my neighborhood 982 00:50:25,410 --> 00:50:29,370 Rose-Gaëlle Belinga: one weekend talking about a program called Open Run, and I 983 00:50:29,370 --> 00:50:33,480 Rose-Gaëlle Belinga: figure this is a great opportunity to explore the woods 984 00:50:33,480 --> 00:50:36,810 Rose-Gaëlle Belinga: because I like walking in the neighborhood park, but I 985 00:50:36,810 --> 00:50:39,360 Rose-Gaëlle Belinga: was always weary of going into the woods alone, and 986 00:50:39,360 --> 00:50:42,960 Rose-Gaëlle Belinga: I figure by joining this community, I will have the 987 00:50:42,960 --> 00:50:45,810 Rose-Gaëlle Belinga: safety net of a large group. So I joined the 988 00:50:45,810 --> 00:50:50,160 Rose-Gaëlle Belinga: group and I jokingly mentioned to someone that on my 989 00:50:50,160 --> 00:50:53,969 Rose-Gaëlle Belinga: bucket list I would like to participate in the New 990 00:50:53,969 --> 00:51:00,480 Rose-Gaëlle Belinga: York City Marathon. In fact, the previous autumn here, it 991 00:51:00,480 --> 00:51:02,880 Rose-Gaëlle Belinga: will be fall, but in New Zealand, it was actually the 992 00:51:02,880 --> 00:51:06,719 Rose-Gaëlle Belinga: spring in November, I had just visited Queenstown, New Zealand 993 00:51:06,719 --> 00:51:09,900 Rose-Gaëlle Belinga: and I happened to be visiting it during the marathon. 994 00:51:10,230 --> 00:51:12,989 Rose-Gaëlle Belinga: And I thought that would be interesting for me to 995 00:51:12,989 --> 00:51:16,020 Rose-Gaëlle Belinga: do so. I just thought it's a matter of doing it 996 00:51:16,020 --> 00:51:19,170 Rose-Gaëlle Belinga: in 10 or 20 years, it would take me that long to 997 00:51:19,170 --> 00:51:22,350 Rose-Gaëlle Belinga: train. And everyone in the group dared me to just 998 00:51:22,350 --> 00:51:24,600 Rose-Gaëlle Belinga: put my name in the hat and sign up for 999 00:51:25,350 --> 00:51:30,031 Rose-Gaëlle Belinga: the marathon lottery. And then I got selected. I got selected that year. 1000 00:51:30,031 --> 00:51:30,391 Meb Keflezighi: It was meant to be. 1001 00:51:32,940 --> 00:51:36,360 Rose-Gaëlle Belinga: My first reaction was, " Yay." And then, " Oh no, I 1002 00:51:36,360 --> 00:51:39,300 Rose-Gaëlle Belinga: don't know what to do." So I had to look up a 1003 00:51:39,300 --> 00:51:43,980 Rose-Gaëlle Belinga: Couch to 5K program. Ended up remembering that how he 1004 00:51:43,980 --> 00:51:46,680 Rose-Gaëlle Belinga: done has a really good program on his website, so 1005 00:51:46,680 --> 00:51:51,060 Rose-Gaëlle Belinga: that's what I followed. It's like a couch to 5K, and then 5K 1006 00:51:51,060 --> 00:51:54,719 Rose-Gaëlle Belinga: to marathon. Believe it or not, training for my first 5K 1007 00:51:54,719 --> 00:51:59,040 Rose-Gaëlle Belinga: was a lot harder than training for marathon because I 1008 00:51:59,040 --> 00:52:01,380 Rose-Gaëlle Belinga: didn't know what you're supposed to do while you're running, 1009 00:52:01,620 --> 00:52:05,759 Rose-Gaëlle Belinga: because it's been two, three minutes. I'm like, why am I still running? Am I supposed 1010 00:52:05,760 --> 00:52:09,180 Rose-Gaëlle Belinga: to have water? Am I supposed to have food? What 1011 00:52:09,180 --> 00:52:12,750 Rose-Gaëlle Belinga: if I have to make a pit stop? It started 1012 00:52:12,750 --> 00:52:13,440 Rose-Gaëlle Belinga: as a dare. 1013 00:52:14,730 --> 00:52:19,440 Meb Keflezighi: It all starts from one mile to the 5K to the 10K, half- marathon, full 1014 00:52:19,440 --> 00:52:21,570 Meb Keflezighi: marathon, and you have an impressive- 1015 00:52:21,570 --> 00:52:21,571 Rose-Gaëlle Belinga: Exactly. 1016 00:52:21,571 --> 00:52:22,799 Meb Keflezighi: ... impressive- 1017 00:52:22,890 --> 00:52:26,670 Rose-Gaëlle Belinga: And most qualify to Nine Plus One, one year, then 1018 00:52:27,270 --> 00:52:29,790 Rose-Gaëlle Belinga: the following year you feel that, well, I'm already qualified, 1019 00:52:29,790 --> 00:52:30,540 Rose-Gaëlle Belinga: must well doing it. 1020 00:52:31,560 --> 00:52:33,480 Meb Keflezighi: Great. No, no. The Nine Plus One is a great 1021 00:52:33,719 --> 00:52:35,549 Meb Keflezighi: way to get into the marathon, but to be able to 1022 00:52:35,550 --> 00:52:39,390 Meb Keflezighi: do seven marathons at this year's marathon is very impressive. So what's 1023 00:52:39,390 --> 00:52:41,129 Meb Keflezighi: your goal for 2025? 1024 00:52:42,540 --> 00:52:47,040 Rose-Gaëlle Belinga: That's a good question. I have been very inspired by 1025 00:52:47,040 --> 00:52:51,840 Rose-Gaëlle Belinga: people who travel to other cities to do a marathon, so definitely I'm still 1026 00:52:51,840 --> 00:52:55,530 Rose-Gaëlle Belinga: interested in doing the 2025 New York City Marathon, but 1027 00:52:55,530 --> 00:52:58,500 Rose-Gaëlle Belinga: I would also like to see what other marathons are 1028 00:52:58,500 --> 00:53:02,310 Rose-Gaëlle Belinga: out there. I've heard of the Philly Marathon, Chicago, Boston, 1029 00:53:02,640 --> 00:53:08,070 Rose-Gaëlle Belinga: Berlin, Tokyo, Paris, and of course the Queenstown one, maybe 1030 00:53:08,070 --> 00:53:11,460 Rose-Gaëlle Belinga: go back to New Zealand. So my goal is to, 1031 00:53:11,550 --> 00:53:13,319 Rose-Gaëlle Belinga: it doesn't have to be a full marathon, but to 1032 00:53:13,320 --> 00:53:17,010 Rose-Gaëlle Belinga: hopefully do a race in another city or another state. 1033 00:53:18,330 --> 00:53:22,050 Meb Keflezighi: That'd be an excellent, this is the borrowed space from the earth, 1034 00:53:22,469 --> 00:53:24,600 Meb Keflezighi: so go enjoy it. Wherever you go, wish you all 1035 00:53:24,600 --> 00:53:25,680 Meb Keflezighi: the best and good luck. 1036 00:53:25,980 --> 00:53:26,850 Rose-Gaëlle Belinga: Thank you. 1037 00:53:27,360 --> 00:53:29,580 Rob Simmelkjaer: Thank you so much, Rose- Gaëlle for joining us and 1038 00:53:29,580 --> 00:53:32,070 Rob Simmelkjaer: for being a member of New York Road Runners, and 1039 00:53:32,070 --> 00:53:35,430 Rob Simmelkjaer: an incredible leader in our Open Run program as well. 1040 00:53:35,820 --> 00:53:37,799 Rob Simmelkjaer: Now it's on to the final part of today's show, 1041 00:53:38,010 --> 00:53:39,900 Rob Simmelkjaer: the Meb Minutes. When it comes to New 1042 00:53:39,900 --> 00:53:44,760 Meb Keflezighi: Year's resolution, start with a clear, achievable goal that excites 1043 00:53:44,760 --> 00:53:47,400 Meb Keflezighi: you and that has a personal meaning. Whether it's running 1044 00:53:47,400 --> 00:53:50,880 Meb Keflezighi: your first race, setting a personal best, or simply running 1045 00:53:50,880 --> 00:53:54,600 Meb Keflezighi: your consistently, make sure it is something that inspires you 1046 00:53:54,810 --> 00:53:59,190 Meb Keflezighi: and to stay committed. Set small milestones along the way 1047 00:53:59,430 --> 00:54:03,180 Meb Keflezighi: and celebrate the progress. Stay patient, trust the process and 1048 00:54:03,180 --> 00:54:07,230 Meb Keflezighi: remember, consistency is the key. Most importantly, enjoy the journey. 1049 00:54:07,230 --> 00:54:10,920 Meb Keflezighi: Running is about more than just crossing the finish line. 1050 00:54:11,010 --> 00:54:15,239 Meb Keflezighi: It is becoming a stronger, both physically and mentally. It 1051 00:54:15,270 --> 00:54:18,270 Meb Keflezighi: is your happy hour and make sure you put no 1052 00:54:18,270 --> 00:54:22,080 Meb Keflezighi: pressure on yourself or others because this is something that 1053 00:54:22,140 --> 00:54:24,930 Meb Keflezighi: is personal to you. I'm going to give you advice. 1054 00:54:24,989 --> 00:54:27,060 Meb Keflezighi: The progress that you make is huge. I had a 1055 00:54:27,150 --> 00:54:31,710 Meb Keflezighi: tea with Paul Tergat, the great 10K runner, marathoner from 1056 00:54:31,710 --> 00:54:34,590 Meb Keflezighi: Kenya, two- time silver medalist. And he told me he's like, " 1057 00:54:35,040 --> 00:54:37,500 Meb Keflezighi: Anybody can do a workout, but making the progress is 1058 00:54:37,500 --> 00:54:39,989 Meb Keflezighi: going to be big difference because it's not how many 1059 00:54:39,989 --> 00:54:41,880 Meb Keflezighi: workouts you do by the small progress that you make 1060 00:54:42,150 --> 00:54:45,510 Meb Keflezighi: weekly, monthly, and then leading hopefully to the big races." 1061 00:54:45,780 --> 00:54:48,270 Rob Simmelkjaer: All right, that's a wrap on the first episode of 1062 00:54:48,270 --> 00:54:51,570 Rob Simmelkjaer: Set the Pace for 2025. We want to thank our guest 1063 00:54:51,570 --> 00:54:55,920 Rob Simmelkjaer: today, coach Ben Delaney and Rose-Gaëlle Belinga, and again, a 1064 00:54:55,920 --> 00:54:59,070 Rob Simmelkjaer: reminder next week I'll be answering your questions. So if you've 1065 00:54:59,070 --> 00:55:01,110 Rob Simmelkjaer: got a question for me or anyone at New York 1066 00:55:01,110 --> 00:55:06,930 Rob Simmelkjaer: Road Runners, send it to nyrrpodcast@nyrr.org. Or you can put 1067 00:55:06,930 --> 00:55:09,300 Rob Simmelkjaer: them in the review section on the Apple Podcast app, 1068 00:55:09,300 --> 00:55:11,549 Rob Simmelkjaer: or just hit us with a DM on social and 1069 00:55:11,550 --> 00:55:14,400 Rob Simmelkjaer: we will answer your questions. If you like this episode, 1070 00:55:14,400 --> 00:55:16,980 Rob Simmelkjaer: please make sure you go ahead and subscribe. Rate it, 1071 00:55:16,980 --> 00:55:19,950 Rob Simmelkjaer: leave a comment so we can make sure others find 1072 00:55:19,950 --> 00:55:23,040 Rob Simmelkjaer: the show as well. Thanks for joining us. Happy New 1073 00:55:23,040 --> 00:55:25,200 Rob Simmelkjaer: Year and we will see you next week.