1 00:00:00,450 --> 00:00:03,029 Alan Bersten: Something that I say on the show all the time to 2 00:00:03,240 --> 00:00:06,239 Alan Bersten: the celebrities I dance with is, " You can do anything. 3 00:00:06,690 --> 00:00:10,260 Alan Bersten: If you apply yourself, you can succeed." And this is a 4 00:00:10,260 --> 00:00:11,820 Alan Bersten: huge testament to that. 5 00:00:16,829 --> 00:00:22,290 Rob Simmelkjaer: Hello everybody, and welcome to Set the Pace, a special episode 6 00:00:22,500 --> 00:00:27,150 Rob Simmelkjaer: of the official podcast of New York Road Runners, presented by Peloton. I'm 7 00:00:27,150 --> 00:00:29,280 Rob Simmelkjaer: your host and the CEO of New York Road Runners, 8 00:00:29,280 --> 00:00:34,470 Rob Simmelkjaer: Rob Simmelkjaer, and we are here live at Maimonides ballpark. 9 00:00:34,470 --> 00:00:42,390 Rob Simmelkjaer: That's right. It's the official RBC Brooklyn Half After- Party, and 10 00:00:42,390 --> 00:00:46,589 Rob Simmelkjaer: what a party it is. This field and this stadium 11 00:00:46,590 --> 00:00:51,990 Rob Simmelkjaer: are absolutely packed with people with this beautiful RBC Brooklyn 12 00:00:51,990 --> 00:00:57,060 Rob Simmelkjaer: Half medal hanging around their necks. Congratulations to everybody who 13 00:00:57,060 --> 00:01:02,520 Rob Simmelkjaer: finished today. It was a warm day, it was a bit of a humid 14 00:01:02,520 --> 00:01:05,940 Rob Simmelkjaer: day, but it was a great day, and you guys all 15 00:01:06,060 --> 00:01:10,500 Rob Simmelkjaer: deserve those medals, so congratulations to each and every one 16 00:01:10,500 --> 00:01:13,289 Rob Simmelkjaer: of you. All right, before we bring up our amazing 17 00:01:13,290 --> 00:01:16,500 Rob Simmelkjaer: guest today, I want to give a shout- out to our 18 00:01:16,500 --> 00:01:20,520 Rob Simmelkjaer: friends at RBC, which has been both the exclusive title 19 00:01:20,520 --> 00:01:25,619 Rob Simmelkjaer: partner and exclusive financial service partner and investment banking partner 20 00:01:25,800 --> 00:01:30,089 Rob Simmelkjaer: of the RBC Brooklyn Half for four consecutive years. As 21 00:01:30,090 --> 00:01:34,620 Rob Simmelkjaer: a purpose- driven global financial institution, RBC, just like New 22 00:01:34,620 --> 00:01:37,830 Rob Simmelkjaer: York Road Runners, is strongly committed to giving back to 23 00:01:37,830 --> 00:01:42,150 Rob Simmelkjaer: communities. I'm sure you saw the great run inspired with 24 00:01:42,150 --> 00:01:48,059 Rob Simmelkjaer: RBC giant inspiration wall at the RBC Brooklyn Half Pre- Party, 25 00:01:48,300 --> 00:01:51,450 Rob Simmelkjaer: presented by New Balance. And of course, the photo booth 26 00:01:51,450 --> 00:01:55,350 Rob Simmelkjaer: where so many of you turned yourselves into custom trading 27 00:01:55,350 --> 00:01:58,500 Rob Simmelkjaer: cars. Quick reminder, by the way. Every time you share 28 00:01:58,500 --> 00:02:05,430 Rob Simmelkjaer: one of those trading cars on social, hashtag # RBCBrooklynHalf, RBC's 29 00:02:05,430 --> 00:02:09,000 Rob Simmelkjaer: going to donate one dollar to the National Alliance on 30 00:02:09,000 --> 00:02:13,110 Rob Simmelkjaer: Mental Illness, NAMI. So it's Mental Health Awareness Month, we 31 00:02:13,110 --> 00:02:17,430 Rob Simmelkjaer: want to thank RBC. Make sure you check out the RBC- 32 00:02:17,430 --> 00:02:21,810 Rob Simmelkjaer: branded finish line photo booth, which is out there in the field somewhere. 33 00:02:21,900 --> 00:02:24,960 Rob Simmelkjaer: Get that photo here at the after party, and thank 34 00:02:24,960 --> 00:02:28,680 Rob Simmelkjaer: you again to our friends at RBC. All right, our 35 00:02:28,680 --> 00:02:32,070 Rob Simmelkjaer: guests today are incredible. I had a chance to meet, 36 00:02:32,280 --> 00:02:36,300 Rob Simmelkjaer: right before the race, the one and only Dancing with 37 00:02:36,300 --> 00:02:40,500 Rob Simmelkjaer: the Stars dancer Alan Bersten, who is here with me 38 00:02:40,800 --> 00:02:46,590 Rob Simmelkjaer: on stage. Alan just ran his first ever half- marathon 39 00:02:46,590 --> 00:02:51,090 Rob Simmelkjaer: in his life, and we're going to talk to him 40 00:02:51,090 --> 00:02:54,510 Rob Simmelkjaer: about that incredible achievement. And then with us right after 41 00:02:54,510 --> 00:02:57,780 Rob Simmelkjaer: Alan is going to be Kim Conley, our two- time 42 00:02:57,780 --> 00:03:05,460 Rob Simmelkjaer: Olympian, and came into this as a defending 2024 RBC Brooklyn Half champion. We'll 43 00:03:05,460 --> 00:03:08,880 Rob Simmelkjaer: talk about her race today and what happened out there 44 00:03:08,880 --> 00:03:11,250 Rob Simmelkjaer: in the winner's field, it was a great day. And then 45 00:03:11,250 --> 00:03:14,639 Rob Simmelkjaer: lastly, we'll have some exclusive advice from our partners at 46 00:03:14,639 --> 00:03:19,500 Rob Simmelkjaer: the Hospital for Special Surgery, HSS, on how to transition 47 00:03:19,740 --> 00:03:23,880 Rob Simmelkjaer: from running today's race to beginning their training for the 2025 48 00:03:23,880 --> 00:03:29,220 Rob Simmelkjaer: TCS New York City Marathon. Make some noise out there 49 00:03:29,220 --> 00:03:32,100 Rob Simmelkjaer: if you're planning to run the marathon this year. Who's 50 00:03:32,100 --> 00:03:37,740 Rob Simmelkjaer: running? Who's running the TCS New York City Marathon, all right, 51 00:03:37,740 --> 00:03:41,310 Rob Simmelkjaer: well we'll talk about that as well, so don't go away. 52 00:03:41,730 --> 00:03:44,880 Voiceover: Try the Peloton app for free and access classes for 53 00:03:44,880 --> 00:03:47,550 Voiceover: every type of runner, whether you're training for your first 54 00:03:47,550 --> 00:03:51,030 Voiceover: race or you're a seasoned pro. From outdoor runs and 55 00:03:51,030 --> 00:03:55,230 Voiceover: intervals to strength, yoga, and stretching, you'll find a perfect 56 00:03:55,230 --> 00:03:58,230 Voiceover: fit for every part of your routine, whether it's long 57 00:03:58,230 --> 00:04:00,930 Voiceover: run day or you just need a quick five- minute 58 00:04:00,930 --> 00:04:03,930 Voiceover: reset. The Peloton app meets you where you are, and 59 00:04:03,930 --> 00:04:07,920 Voiceover: helps you become a stronger, faster runner, because it's designed 60 00:04:07,920 --> 00:04:10,860 Voiceover: for someone like you. Try the app for free for 61 00:04:10,860 --> 00:04:13,440 Voiceover: 30 days, and download it now from the App Store 62 00:04:13,440 --> 00:04:17,789 Voiceover: or Google Play. Terms apply. Peloton, the official digital fitness 63 00:04:17,790 --> 00:04:19,589 Voiceover: partner of New York Road Runners. 64 00:04:19,589 --> 00:04:22,770 Rob Simmelkjaer: All right, well we're thrilled to have Alan Bersten here 65 00:04:22,770 --> 00:04:27,089 Rob Simmelkjaer: with me. He's best known for his standout performances on 66 00:04:27,089 --> 00:04:29,219 Rob Simmelkjaer: Dancing with the Stars, where he's been a pro since 2017, 67 00:04:31,950 --> 00:04:36,210 Rob Simmelkjaer: and he won the mirrorball trophy with Bachelorette star Hannah 68 00:04:36,210 --> 00:04:39,659 Rob Simmelkjaer: Brown. He started dancing at the age of seven in 69 00:04:39,660 --> 00:04:43,500 Rob Simmelkjaer: his family's Minnesota studio, and he's trained in styles ranging 70 00:04:43,500 --> 00:04:48,150 Rob Simmelkjaer: from ballroom dancing to Bollywood dancing. He's done it all. 71 00:04:48,210 --> 00:04:50,940 Rob Simmelkjaer: He's a former So You Think You Can Dance finalist 72 00:04:51,210 --> 00:04:54,210 Rob Simmelkjaer: and a Dancing with the Stars Juniors champion, and he 73 00:04:54,210 --> 00:04:57,600 Rob Simmelkjaer: has spent years performing live and pushing to all of 74 00:04:57,600 --> 00:05:03,420 Rob Simmelkjaer: his physical limits, especially today. Alan, congratulations, and welcome to 75 00:05:03,420 --> 00:05:03,690 Rob Simmelkjaer: Set the Pace. 76 00:05:03,690 --> 00:05:06,180 Alan Bersten: Yeah, yeah. Thank you. Thank you so much, this is so 77 00:05:06,180 --> 00:05:08,790 Alan Bersten: fun. It was really... Well, great job to everyone that 78 00:05:08,790 --> 00:05:11,490 Alan Bersten: did this. Let's go with finishers. 79 00:05:12,210 --> 00:05:16,050 Rob Simmelkjaer: Well, all right. We got to ask the obvious question. You have 80 00:05:16,050 --> 00:05:18,390 Rob Simmelkjaer: pushed your body to the limits as a dancer. You 81 00:05:18,390 --> 00:05:21,690 Rob Simmelkjaer: obviously are a great athlete to dance the way you 82 00:05:21,690 --> 00:05:25,290 Rob Simmelkjaer: dance on that show. How did running a half- marathon 83 00:05:25,290 --> 00:05:29,339 Rob Simmelkjaer: for the first time ever compare to preparing for and 84 00:05:29,339 --> 00:05:30,900 Rob Simmelkjaer: dancing on the show as you do? 85 00:05:31,020 --> 00:05:34,620 Alan Bersten: Absolutely zero comparison, it turns out that it is a lot 86 00:05:34,620 --> 00:05:37,440 Alan Bersten: of fun. I've always wanted to push my body, and 87 00:05:37,440 --> 00:05:41,010 Alan Bersten: a lot of people don't consider dancers as athletes, but 88 00:05:41,010 --> 00:05:43,710 Alan Bersten: I think this is a great opportunity to prove to 89 00:05:43,710 --> 00:05:48,210 Alan Bersten: myself that I'm more than just a dancer. Running a half- 90 00:05:48,210 --> 00:05:52,560 Alan Bersten: marathon is not easy. Kudos to everyone. I'm so proud 91 00:05:52,560 --> 00:05:54,750 Alan Bersten: of myself for finishing, I'm so proud of everyone for 92 00:05:54,750 --> 00:05:55,200 Alan Bersten: being here. 93 00:05:55,740 --> 00:06:01,290 Rob Simmelkjaer: Amazing, congratulations. What inspired you to take this on? Why, 94 00:06:01,290 --> 00:06:04,289 Rob Simmelkjaer: after all the success you've had as a dancer and 95 00:06:04,290 --> 00:06:07,589 Rob Simmelkjaer: an amazing career you've created for yourself as a dancer? 96 00:06:07,800 --> 00:06:10,110 Rob Simmelkjaer: What made you think, " This isn't enough. I got to 97 00:06:10,110 --> 00:06:11,279 Rob Simmelkjaer: take on a half- marathon"? 98 00:06:11,339 --> 00:06:14,490 Alan Bersten: Honestly, I was on tour and my (inaudible) who 99 00:06:14,490 --> 00:06:16,740 Alan Bersten: ran this with me, his name's Danny, he's like, " I'm 100 00:06:16,740 --> 00:06:19,620 Alan Bersten: running a half- marathon in May." I was like, " My 101 00:06:19,620 --> 00:06:24,000 Alan Bersten: schedule's free, let me do it too." Big mistake. No, 102 00:06:24,210 --> 00:06:26,670 Alan Bersten: honestly it was so much fun. So he's the one 103 00:06:26,670 --> 00:06:28,920 Alan Bersten: that, honestly, he did it, so I was like, " I'm going to join him." 104 00:06:29,339 --> 00:06:31,890 Rob Simmelkjaer: All right, well I saw you at the start and then 105 00:06:31,890 --> 00:06:35,100 Rob Simmelkjaer: I saw you at the finish line. Your official finishing 106 00:06:35,100 --> 00:06:39,479 Rob Simmelkjaer: time in your first ever half, 1: 38:43. That is 107 00:06:39,480 --> 00:06:44,550 Rob Simmelkjaer: an outstanding (inaudible) half- marathon time. Congratulations on that. 108 00:06:44,760 --> 00:06:47,339 Rob Simmelkjaer: Tell me, take me through your race today. How did 109 00:06:47,339 --> 00:06:50,820 Rob Simmelkjaer: it feel? Did you feel strong throughout? It was a 110 00:06:50,820 --> 00:06:53,969 Rob Simmelkjaer: warm day, were you struggling at any points? Take us through it. 111 00:06:54,150 --> 00:06:56,490 Alan Bersten: Honestly, I think the biggest thing everyone told me was, " 112 00:06:56,490 --> 00:06:59,099 Alan Bersten: Stay hydrated," so I was drinking a lot of water. 113 00:06:59,580 --> 00:07:02,490 Alan Bersten: The hills in the beginning are hard. I was not 114 00:07:02,490 --> 00:07:05,670 Alan Bersten: used to that. And then they were like, " Oh, mile seven. That's going to 115 00:07:05,670 --> 00:07:08,520 Alan Bersten: be easy." It didn't get easy. None of this was 116 00:07:08,520 --> 00:07:12,690 Alan Bersten: actually easy until the end. But honestly, I think it 117 00:07:12,690 --> 00:07:15,720 Alan Bersten: was just pushing. You know? Everyone around you's doing it, 118 00:07:15,720 --> 00:07:19,830 Alan Bersten: everyone's cheering you on. It's a lot of fun. Ask 119 00:07:19,830 --> 00:07:21,660 Alan Bersten: me in a few days if I'll do another one. I 120 00:07:21,660 --> 00:07:24,330 Alan Bersten: can tell you maybe. If you ask me right now, no. 121 00:07:24,780 --> 00:07:27,930 Rob Simmelkjaer: I never ask right afterwards. I never ask at the finish 122 00:07:27,930 --> 00:07:29,161 Rob Simmelkjaer: line. That's not the time to ask. 123 00:07:29,161 --> 00:07:29,820 Alan Bersten: Yeah, yeah. 124 00:07:30,000 --> 00:07:33,810 Rob Simmelkjaer: I've been there, I know. But there is a question 125 00:07:33,810 --> 00:07:35,880 Rob Simmelkjaer: that of course will start to dog you, just so 126 00:07:35,880 --> 00:07:38,610 Rob Simmelkjaer: you know. Now that you've run a half- marathon, you 127 00:07:38,610 --> 00:07:42,210 Rob Simmelkjaer: know the question is going to come. Would you ever 128 00:07:42,420 --> 00:07:44,550 Rob Simmelkjaer: even think about running a full marathon? 129 00:07:45,150 --> 00:07:47,040 Alan Bersten: I genuinely don't know how I could do two of 130 00:07:47,040 --> 00:07:50,520 Alan Bersten: that. That was really hard. If I slow down my pace, maybe. 131 00:07:51,420 --> 00:07:54,390 Alan Bersten: But yeah, no, what an accomplishment it is to finish 132 00:07:54,390 --> 00:07:55,230 Alan Bersten: a full marathon. 133 00:07:55,350 --> 00:07:58,020 Rob Simmelkjaer: What accomplishment to finish a half marathon. It's a huge 134 00:07:58,020 --> 00:07:58,830 Rob Simmelkjaer: accomplishment to have. 135 00:07:59,000 --> 00:08:02,160 Alan Bersten: (inaudible) proud. Yeah, so I'm going to take it more half at a time. 136 00:08:02,610 --> 00:08:05,430 Rob Simmelkjaer: I like it. That's a very sensible answer. You know, 137 00:08:05,880 --> 00:08:07,980 Rob Simmelkjaer: listen, I am not a dancer, so I have no 138 00:08:07,980 --> 00:08:11,489 Rob Simmelkjaer: idea what goes in to doing what you do on 139 00:08:11,490 --> 00:08:13,770 Rob Simmelkjaer: Dancing with the Stars, but just watching some of the 140 00:08:13,770 --> 00:08:18,180 Rob Simmelkjaer: routines, that looks like a massive physical challenge. Can you 141 00:08:18,180 --> 00:08:22,980 Rob Simmelkjaer: compare the endurance, the strength? What do you think is 142 00:08:22,980 --> 00:08:27,330 Rob Simmelkjaer: the biggest similarity and difference between the physical challenge of 143 00:08:27,330 --> 00:08:30,570 Rob Simmelkjaer: dancing at a high level and running 13.1 miles? 144 00:08:31,560 --> 00:08:34,320 Alan Bersten: I think there's a few. There's a dance that's similar, 145 00:08:34,320 --> 00:08:36,720 Alan Bersten: like a quickstep or a jive. They're very fast. You 146 00:08:36,720 --> 00:08:37,770 Alan Bersten: only have to do it for a minute and a 147 00:08:37,770 --> 00:08:41,309 Alan Bersten: half, so it's a lot easier. I think this was 148 00:08:41,309 --> 00:08:46,230 Alan Bersten: more just mental over physical. You put in the training 149 00:08:46,320 --> 00:08:48,900 Alan Bersten: and you realize that as long as you just keep 150 00:08:48,900 --> 00:08:53,370 Alan Bersten: going and don't stop, you're fine. That was my mentality 151 00:08:53,370 --> 00:08:56,130 Alan Bersten: the whole time. Just keep going, don't slow down. Because 152 00:08:56,130 --> 00:08:57,750 Alan Bersten: if I slow down I'm just going to stop, and 153 00:08:58,140 --> 00:08:59,309 Alan Bersten: I do not want to stop. 154 00:09:00,450 --> 00:09:02,730 Rob Simmelkjaer: Have you had a lot of your Dancing with the 155 00:09:02,730 --> 00:09:06,900 Rob Simmelkjaer: Stars co- stars or your former partners or other people 156 00:09:06,900 --> 00:09:09,480 Rob Simmelkjaer: out there on social reacting to your run? 157 00:09:09,540 --> 00:09:13,770 Alan Bersten: Yeah, everyone's been so supportive. My girlfriend actually, she's from the show, 158 00:09:13,770 --> 00:09:18,209 Alan Bersten: and now she's here supporting, so that was nice. Lindsay 159 00:09:18,210 --> 00:09:21,360 Alan Bersten: Arnold did a half- marathon, she's one of the pros, 160 00:09:21,720 --> 00:09:23,910 Alan Bersten: I think like three weeks ago, and I didn't know 161 00:09:23,910 --> 00:09:25,950 Alan Bersten: she was running one, so that really inspired me and 162 00:09:25,950 --> 00:09:28,590 Alan Bersten: she gave me a lot of tips. She was like, " 163 00:09:28,590 --> 00:09:33,660 Alan Bersten: Just hydrate a lot." So the support's been incredible, but 164 00:09:34,170 --> 00:09:36,540 Alan Bersten: it's honestly just running and seeing all the people on 165 00:09:36,540 --> 00:09:40,140 Alan Bersten: the sides being supportive and cheering on all the other 166 00:09:40,140 --> 00:09:42,059 Alan Bersten: runners. It's just so fun. 167 00:09:43,020 --> 00:09:45,750 Rob Simmelkjaer: I took a photo with you at the start, post 168 00:09:45,750 --> 00:09:48,900 Rob Simmelkjaer: it on my social. It wasn't like five minutes before 169 00:09:48,900 --> 00:09:51,390 Rob Simmelkjaer: my teenage daughter was like, " Oh my god, all my 170 00:09:51,390 --> 00:09:54,390 Rob Simmelkjaer: friends are texting me. You know Alan Bersten? How do 171 00:09:54,390 --> 00:09:57,600 Rob Simmelkjaer: you know him?" So clearly there's a following, there's people 172 00:09:57,600 --> 00:10:00,480 Rob Simmelkjaer: out there who are excited. What's your message to all 173 00:10:00,480 --> 00:10:03,840 Rob Simmelkjaer: those folks out there who follow you as a dancer, 174 00:10:04,050 --> 00:10:07,230 Rob Simmelkjaer: and about what you've just accomplished? What do you think 175 00:10:07,230 --> 00:10:09,390 Rob Simmelkjaer: is the lesson that you can teach all of them 176 00:10:09,390 --> 00:10:09,929 Rob Simmelkjaer: from this? 177 00:10:10,530 --> 00:10:12,600 Alan Bersten: Something that I say on the show all the time 178 00:10:12,600 --> 00:10:15,689 Alan Bersten: to the celebrities I dance with is, " You can do 179 00:10:15,690 --> 00:10:20,100 Alan Bersten: anything. If you apply yourself, you can succeed." And this is 180 00:10:20,190 --> 00:10:24,360 Alan Bersten: a huge testament to that. The longest I've ever ran 181 00:10:24,900 --> 00:10:27,840 Alan Bersten: before today was 10 miles. The longest I ever ran before 182 00:10:27,840 --> 00:10:30,120 Alan Bersten: that was like five miles. You know? So it was 183 00:10:30,120 --> 00:10:33,179 Alan Bersten: more of just, commit to it, put in the training, 184 00:10:33,179 --> 00:10:36,059 Alan Bersten: you put in the work, you get the results, and 185 00:10:37,140 --> 00:10:39,840 Alan Bersten: my message is just to believe in yourself and do it, 186 00:10:39,840 --> 00:10:42,960 Alan Bersten: you know? The worst that happens is that you have to 187 00:10:43,170 --> 00:10:45,360 Alan Bersten: try a little bit harder and that you have to try 188 00:10:45,360 --> 00:10:48,510 Alan Bersten: again, but as long as you keep going, the finish 189 00:10:48,510 --> 00:10:49,200 Alan Bersten: line is there. 190 00:10:50,040 --> 00:10:52,140 Rob Simmelkjaer: All right, let's talk about Dancing with the Stars for 191 00:10:52,140 --> 00:10:53,940 Rob Simmelkjaer: a little while. First of all, who out there is 192 00:10:53,940 --> 00:10:57,630 Rob Simmelkjaer: a fan of the show, Dancing with the Stars? Are there any fans 193 00:10:57,630 --> 00:11:02,370 Rob Simmelkjaer: out there? (inaudible) that show has been so successful 194 00:11:02,700 --> 00:11:06,420 Rob Simmelkjaer: for so many years. I worked at ABC Disney when 195 00:11:06,450 --> 00:11:08,640 Rob Simmelkjaer: that show first went on the air, and it went 196 00:11:08,640 --> 00:11:11,699 Rob Simmelkjaer: on as like a midsummer replacement. 197 00:11:11,700 --> 00:11:11,760 Alan Bersten: Yeah. 198 00:11:12,059 --> 00:11:16,320 Rob Simmelkjaer: It had no expectation of being successful, and here it is. 199 00:11:16,320 --> 00:11:18,001 Rob Simmelkjaer: How many seasons now has that show (inaudible) 200 00:11:18,001 --> 00:11:19,800 Alan Bersten: We're about to start season 34. 201 00:11:19,800 --> 00:11:21,271 Rob Simmelkjaer: Oh my god, that's unbelievable. 202 00:11:21,271 --> 00:11:22,002 Alan Bersten: Yeah. (inaudible) Yeah. Yeah. 203 00:11:21,960 --> 00:11:23,640 Rob Simmelkjaer: It's a couple seasons a year. I'm like, " I'm not 204 00:11:23,640 --> 00:11:25,590 Rob Simmelkjaer: that old." But I know they do a couple seasons a year. 205 00:11:26,000 --> 00:11:27,809 Alan Bersten: (inaudible) This is the 20th year anniversary. 206 00:11:27,870 --> 00:11:32,370 Rob Simmelkjaer: That's incredible. Why do you think it's been so successful 207 00:11:32,370 --> 00:11:33,270 Rob Simmelkjaer: as a franchise? 208 00:11:33,360 --> 00:11:36,780 Alan Bersten: You know, I think there's something so endearing about seeing 209 00:11:36,780 --> 00:11:40,559 Alan Bersten: these incredible celebrities or athletes try something new, and that's 210 00:11:40,559 --> 00:11:43,709 Alan Bersten: also what inspired me to do this. I've never ran 211 00:11:43,710 --> 00:11:46,620 Alan Bersten: before, but I wanted to just go out there, go 212 00:11:46,620 --> 00:11:50,670 Alan Bersten: out of my comfort zone. I think what makes the 213 00:11:50,670 --> 00:11:53,250 Alan Bersten: show special is you see people trying, you see people 214 00:11:53,250 --> 00:11:56,370 Alan Bersten: caring. And like you said, your teenage daughter is a 215 00:11:56,370 --> 00:11:59,760 Alan Bersten: fan. Usually it's, " Oh, my mom's a fan," so it's 216 00:11:59,760 --> 00:12:01,710 Alan Bersten: nice that the teenage daughters are fans now. But it's 217 00:12:02,460 --> 00:12:05,700 Alan Bersten: a show for the whole family. It's fun for everyone. 218 00:12:05,910 --> 00:12:08,610 Alan Bersten: Families sit down and we go on tour, and there's 219 00:12:08,700 --> 00:12:12,510 Alan Bersten: four generations that are watching together, and it's just so cool. 220 00:12:12,570 --> 00:12:16,350 Rob Simmelkjaer: It's incredible. It really is great family entertainment, and there's 221 00:12:16,350 --> 00:12:18,929 Rob Simmelkjaer: a lot in common, actually, between what you guys do 222 00:12:18,929 --> 00:12:21,600 Rob Simmelkjaer: on that show and what we do here at New York Road 223 00:12:21,600 --> 00:12:23,640 Rob Simmelkjaer: Runners, because we do have a lot of folks, like 224 00:12:23,640 --> 00:12:27,270 Rob Simmelkjaer: you, who are stepping out of their comfort zone to run 225 00:12:27,270 --> 00:12:29,670 Rob Simmelkjaer: a race like this. I think the difference is, on 226 00:12:29,670 --> 00:12:33,630 Rob Simmelkjaer: Dancing with the Stars, you're doing it on primetime television 227 00:12:33,809 --> 00:12:36,870 Rob Simmelkjaer: in front of tens of millions of viewers. And it's 228 00:12:36,870 --> 00:12:40,050 Rob Simmelkjaer: live, right? So a lot can go wrong. When you 229 00:12:40,050 --> 00:12:43,800 Rob Simmelkjaer: are working with a dancer, a celebrity who's coming on 230 00:12:43,800 --> 00:12:46,110 Rob Simmelkjaer: to dance with you, how do you work with them 231 00:12:46,110 --> 00:12:49,770 Rob Simmelkjaer: to get them comfortable and take them out of their 232 00:12:50,010 --> 00:12:52,950 Rob Simmelkjaer: shell to turn them into someone who can have a 233 00:12:52,950 --> 00:12:54,179 Rob Simmelkjaer: successful performance? 234 00:12:54,240 --> 00:12:58,800 Alan Bersten: You know, I think comfortability is the big proponent there. 235 00:12:59,130 --> 00:13:01,890 Alan Bersten: Making sure you're comfortable, making sure you believe in yourself. 236 00:13:02,190 --> 00:13:04,920 Alan Bersten: My job on top of teaching somebody to dance is 237 00:13:04,920 --> 00:13:08,250 Alan Bersten: also to make sure they feel confident and comfortable in 238 00:13:08,250 --> 00:13:10,890 Alan Bersten: themselves, and I think the only way to do that 239 00:13:10,890 --> 00:13:14,670 Alan Bersten: is with practice, with repetition. It's a lot scarier to 240 00:13:14,670 --> 00:13:18,450 Alan Bersten: go and do anything the first time, but the more 241 00:13:18,450 --> 00:13:21,358 Alan Bersten: you do it, the easier and the more comfortable you get. 242 00:13:21,390 --> 00:13:25,140 Rob Simmelkjaer: So you have a minor in psychology, basically. I mean, dance 243 00:13:25,140 --> 00:13:27,870 Rob Simmelkjaer: is your major, but you got to be able to 244 00:13:28,080 --> 00:13:30,150 Rob Simmelkjaer: really have a little psych work on- 245 00:13:30,270 --> 00:13:34,079 Alan Bersten: A lot of people say that first we're dance instructors, 246 00:13:34,080 --> 00:13:37,290 Alan Bersten: but then we're therapists. So there's a lot that goes 247 00:13:37,290 --> 00:13:38,100 Alan Bersten: on in that room. 248 00:13:39,059 --> 00:13:44,100 Rob Simmelkjaer: Yeah. I love it. What has been the most memorable dance performance of 249 00:13:44,100 --> 00:13:46,410 Rob Simmelkjaer: your career on Dancing with the Stars? Which one would 250 00:13:46,410 --> 00:13:47,520 Rob Simmelkjaer: you say has been your favorite? 251 00:13:48,030 --> 00:13:51,900 Alan Bersten: That's a good question. My last partner was Ilona Maher, 252 00:13:51,929 --> 00:13:55,860 Alan Bersten: and she's so... Give it up for Ilona Maher. We 253 00:13:55,860 --> 00:14:00,059 Alan Bersten: did some really cool dances. I feel like our freestyle 254 00:14:00,059 --> 00:14:02,730 Alan Bersten: was really cool, it was just a lot of fun. And you 255 00:14:02,730 --> 00:14:08,580 Alan Bersten: know, we were bending the norms from the traditional couple 256 00:14:08,580 --> 00:14:11,819 Alan Bersten: on Dancing with the Stars. She lifted me, I lifted her. 257 00:14:12,059 --> 00:14:15,689 Alan Bersten: There was so much going on, and she really inspired 258 00:14:15,690 --> 00:14:18,000 Alan Bersten: me to go out and do things that you're not 259 00:14:18,000 --> 00:14:21,870 Alan Bersten: comfortable in. You know? She's a big proponent of, just 260 00:14:21,960 --> 00:14:24,120 Alan Bersten: because she's a rugby player doesn't mean she's only a 261 00:14:24,120 --> 00:14:26,820 Alan Bersten: rugby player. And I think that's what was my mentality 262 00:14:26,820 --> 00:14:29,940 Alan Bersten: for this dance... " For this dance." For this race, is 263 00:14:29,940 --> 00:14:33,540 Alan Bersten: I'm not just a dancer. I'm so athletic. I take 264 00:14:33,540 --> 00:14:37,800 Alan Bersten: pride in physical exercise, and this is a great way to 265 00:14:37,800 --> 00:14:40,020 Alan Bersten: not only prove it to myself, but prove it to 266 00:14:40,020 --> 00:14:40,650 Alan Bersten: other people. 267 00:14:40,950 --> 00:14:43,800 Rob Simmelkjaer: I love that. We love Ilona Maher. She's an incredible 268 00:14:44,280 --> 00:14:47,160 Rob Simmelkjaer: role model, and has been in some of our races 269 00:14:47,160 --> 00:14:51,510 Rob Simmelkjaer: as well, so that's fantastic. Who would you say was 270 00:14:52,050 --> 00:14:56,040 Rob Simmelkjaer: just the most talented dancer who you were paired with? Who 271 00:14:56,040 --> 00:14:59,430 Rob Simmelkjaer: just had the goods and was just a talented dancer 272 00:14:59,580 --> 00:15:00,930 Rob Simmelkjaer: who you were paired with on the show? 273 00:15:00,990 --> 00:15:04,200 Alan Bersten: You know, one season I was with Amanda Coutts. She 274 00:15:04,200 --> 00:15:07,080 Alan Bersten: used to be a Rockette, actually, so she's got her 275 00:15:07,080 --> 00:15:10,560 Alan Bersten: New York roots. She was great. She knew how to 276 00:15:10,560 --> 00:15:15,210 Alan Bersten: dance. She was so committed to it and she had 277 00:15:15,210 --> 00:15:18,480 Alan Bersten: a great story behind everything, so it was really fun 278 00:15:18,480 --> 00:15:19,170 Alan Bersten: dancing with her. 279 00:15:19,650 --> 00:15:22,620 Rob Simmelkjaer: And my last dancing question, because I don't have very 280 00:15:22,620 --> 00:15:25,950 Rob Simmelkjaer: many dancing questions, I couldn't talk about dancing for more 281 00:15:25,950 --> 00:15:28,890 Rob Simmelkjaer: than another minute or two. If you had to dance 282 00:15:28,890 --> 00:15:33,030 Rob Simmelkjaer: one style of dance, okay, for the win, for the 283 00:15:33,030 --> 00:15:35,190 Rob Simmelkjaer: championship, what is your go- to? What do you think 284 00:15:35,190 --> 00:15:37,830 Rob Simmelkjaer: is your best style of dancing yourself? 285 00:15:37,920 --> 00:15:41,280 Alan Bersten: I like the Argentine tango. There's cool lifts, there's cool 286 00:15:41,280 --> 00:15:44,940 Alan Bersten: tricks. He knows what I'm talking... Oh yeah. Argentine tango. 287 00:15:46,050 --> 00:15:50,010 Rob Simmelkjaer: There is something about the Argentine tango that everybody knows. 288 00:15:50,130 --> 00:15:52,290 Rob Simmelkjaer: There's something just dramatic about it, right? 289 00:15:52,290 --> 00:15:55,770 Alan Bersten: Exactly. The drama, the passion. I think anyone that can 290 00:15:55,770 --> 00:15:59,550 Alan Bersten: run a half- marathon has passion, and passion is what drives 291 00:15:59,550 --> 00:16:00,600 Alan Bersten: me. I love it. 292 00:16:01,170 --> 00:16:01,890 Rob Simmelkjaer: How you feeling? 293 00:16:02,340 --> 00:16:03,750 Alan Bersten: Honestly, I can't get up. 294 00:16:03,750 --> 00:16:05,640 Rob Simmelkjaer: That's okay. 295 00:16:05,640 --> 00:16:08,220 Alan Bersten: Everyone told me, " Don't sit down," and okay, you guys are sitting 296 00:16:08,220 --> 00:16:09,240 Alan Bersten: down. I said, " Okay." 297 00:16:09,240 --> 00:16:11,610 Rob Simmelkjaer: That is one of the secrets to running a half 298 00:16:11,610 --> 00:16:13,620 Rob Simmelkjaer: or a marathon, is stay on your feet. 299 00:16:13,620 --> 00:16:13,890 Alan Bersten: Yeah. 300 00:16:14,010 --> 00:16:16,800 Rob Simmelkjaer: Well, I want to thank you for sitting down, literally, 301 00:16:16,800 --> 00:16:19,380 Rob Simmelkjaer: with us for a few minutes. Good luck getting up. 302 00:16:19,560 --> 00:16:21,210 Rob Simmelkjaer: Congratulations on the race. 303 00:16:26,580 --> 00:16:26,701 Alan Bersten: Thank you. Thank you so much. 304 00:16:26,701 --> 00:16:31,410 Rob Simmelkjaer: Alan Bersten! (inaudible) He's getting up slowly, making his way 305 00:16:31,410 --> 00:16:36,450 Rob Simmelkjaer: out. An incredible, incredible day for Alan and a great accomplishment, 306 00:16:36,720 --> 00:16:41,700 Rob Simmelkjaer: running the RBC Brooklyn Half. All right, well. We had 307 00:16:41,700 --> 00:16:45,600 Rob Simmelkjaer: a very competitive race today, and I'm actually going to 308 00:16:45,600 --> 00:16:49,320 Rob Simmelkjaer: ask my producer Catherine, I'm going to ask you to 309 00:16:49,320 --> 00:16:51,840 Rob Simmelkjaer: pick up the card here that has the winners on 310 00:16:51,840 --> 00:16:53,520 Rob Simmelkjaer: it, because I want to go through them. I threw it 311 00:16:53,520 --> 00:16:59,880 Rob Simmelkjaer: down to the ground. We have our 2024 defending champion Kim 312 00:16:59,880 --> 00:17:03,540 Rob Simmelkjaer: Conley on stage with us. And Kim, first of all, 313 00:17:03,630 --> 00:17:07,230 Rob Simmelkjaer: congratulations on a great day today. Now, I know today 314 00:17:07,230 --> 00:17:10,950 Rob Simmelkjaer: did not go exactly as you planned, but you had 315 00:17:10,950 --> 00:17:14,190 Rob Simmelkjaer: a great day, you finished second, and we'll talk about 316 00:17:14,670 --> 00:17:17,459 Rob Simmelkjaer: the women's race. The winner, by the way, on the 317 00:17:17,460 --> 00:17:22,889 Rob Simmelkjaer: women's field was Felicia Pasadyn with a time of one 318 00:17:22,890 --> 00:17:29,159 Rob Simmelkjaer: hour, 15 minutes, and 39 seconds. Congratulations to Felicia. Kim 319 00:17:29,160 --> 00:17:34,050 Rob Simmelkjaer: finished second at 1:16: 27, then it was Grace Heymsfield at 320 00:17:34,050 --> 00:17:37,619 Rob Simmelkjaer: third. But Kim, take me through your race. First of 321 00:17:37,619 --> 00:17:39,330 Rob Simmelkjaer: all, welcome to Set the Pace. Thanks for coming on. 322 00:17:39,390 --> 00:17:40,500 Kim Conley: Thank you. Thank you for having me. 323 00:17:40,800 --> 00:17:43,200 Rob Simmelkjaer: Take me through your race today. You came in as 324 00:17:43,200 --> 00:17:46,740 Rob Simmelkjaer: the defending champion. There's a little pressure that comes with 325 00:17:46,740 --> 00:17:50,310 Rob Simmelkjaer: that. Did you walk up to the start line today with 326 00:17:50,310 --> 00:17:54,119 Rob Simmelkjaer: an intent to defend that, or how did you feel 327 00:17:54,210 --> 00:17:55,409 Rob Simmelkjaer: as you started the race today? 328 00:17:55,680 --> 00:17:58,770 Kim Conley: Well, I felt great as I started the race. Absolutely 329 00:17:58,770 --> 00:18:02,310 Kim Conley: wanted to defend the title, but mostly was just excited 330 00:18:02,310 --> 00:18:04,590 Kim Conley: to be back at this race, because it's such a 331 00:18:04,590 --> 00:18:07,980 Kim Conley: fun environment, and the volunteers and the fans that come 332 00:18:07,980 --> 00:18:09,600 Kim Conley: out and line the course, and the way the course 333 00:18:09,600 --> 00:18:12,270 Kim Conley: doubles back on itself through Prospect Park, and so you 334 00:18:12,270 --> 00:18:14,400 Kim Conley: have everybody else coming behind you that are cheering for 335 00:18:14,400 --> 00:18:18,030 Kim Conley: you, that energy, is just so infectious. So I got 336 00:18:18,030 --> 00:18:21,330 Kim Conley: a little bit carried away and ran significantly faster than 337 00:18:21,330 --> 00:18:22,710 Kim Conley: I should have over the first 5K. 338 00:18:23,400 --> 00:18:26,369 Rob Simmelkjaer: I was in one of the lead vehicles and I 339 00:18:26,369 --> 00:18:30,960 Rob Simmelkjaer: had a laptop there following the race, and I'm following, 340 00:18:30,960 --> 00:18:34,290 Rob Simmelkjaer: following, following, and you are out in front, and you 341 00:18:34,290 --> 00:18:37,500 Rob Simmelkjaer: were out in front pretty comfortably. And I actually got 342 00:18:37,500 --> 00:18:40,320 Rob Simmelkjaer: out of the lead vehicle, made for the finish line 343 00:18:40,320 --> 00:18:42,869 Rob Simmelkjaer: just behind you, and I thought you'd won the race, 344 00:18:43,140 --> 00:18:45,000 Rob Simmelkjaer: and I saw you right before this and it turns 345 00:18:45,000 --> 00:18:47,790 Rob Simmelkjaer: out you'd finished second. So can you talk about what 346 00:18:47,790 --> 00:18:51,900 Rob Simmelkjaer: happened in those last few miles? And obviously Felicia, tracking 347 00:18:51,900 --> 00:18:54,930 Rob Simmelkjaer: that, I think Felicia's a runner who's a new name 348 00:18:54,930 --> 00:18:56,130 Rob Simmelkjaer: to a lot of us here at New York Road 349 00:18:56,130 --> 00:18:59,700 Rob Simmelkjaer: Runners. Did you see her coming? Were you expecting someone 350 00:18:59,700 --> 00:19:02,160 Rob Simmelkjaer: behind you? Take us through that last few miles. 351 00:19:02,910 --> 00:19:05,220 Kim Conley: Yeah, I know, she really did come out of nowhere 352 00:19:05,220 --> 00:19:09,150 Kim Conley: on me. It was really hot out there, coming down 353 00:19:09,150 --> 00:19:12,149 Kim Conley: the parkway. It was sun exposed at that point in 354 00:19:12,150 --> 00:19:14,880 Kim Conley: the day, and I was just starting to suffer. But 355 00:19:15,150 --> 00:19:17,520 Kim Conley: when she came, she came with a full head of 356 00:19:17,520 --> 00:19:19,710 Kim Conley: steam and she was rolling and blew right by me. 357 00:19:20,040 --> 00:19:24,869 Kim Conley: That was somewhere between miles 10 and 11, so it hurt. It 358 00:19:24,869 --> 00:19:28,530 Kim Conley: was tough. But the exciting news is I'm running the 359 00:19:28,530 --> 00:19:31,050 Kim Conley: mini and she is running the mini also, so we're 360 00:19:31,050 --> 00:19:32,130 Kim Conley: going to have a little showdown there. 361 00:19:32,130 --> 00:19:34,379 Rob Simmelkjaer: That's right, that's right. You'll be showing up at the 362 00:19:34,380 --> 00:19:40,560 Rob Simmelkjaer: MasterCard Mini 10K in June, which we're excited about. So, rematch, rematch! 363 00:19:40,710 --> 00:19:43,050 Rob Simmelkjaer: We love a good rematch, and we will have that 364 00:19:43,050 --> 00:19:47,820 Rob Simmelkjaer: between you and Felicia at the MasterCard Mini 10K. Kim, 365 00:19:48,030 --> 00:19:51,990 Rob Simmelkjaer: you are someone who really started out on the track. 366 00:19:52,770 --> 00:19:55,950 Rob Simmelkjaer: You were really excellent on the track, you had so 367 00:19:55,950 --> 00:20:01,530 Rob Simmelkjaer: much success, even qualified in Olympic success on the track, 368 00:20:01,800 --> 00:20:04,980 Rob Simmelkjaer: and then you recently moved up to running the marathon. 369 00:20:05,250 --> 00:20:09,690 Rob Simmelkjaer: You qualified for the 2024 Olympic trials, which is no 370 00:20:09,690 --> 00:20:13,709 Rob Simmelkjaer: small feat. Talk about that transition from the track to 371 00:20:13,710 --> 00:20:16,650 Rob Simmelkjaer: the marathon, why you decided to do it, and how 372 00:20:16,650 --> 00:20:17,280 Rob Simmelkjaer: it's been going. 373 00:20:19,170 --> 00:20:22,379 Kim Conley: It felt like a natural progression to me. I reached 374 00:20:22,380 --> 00:20:24,180 Kim Conley: a point in my career where I felt like I'd 375 00:20:24,180 --> 00:20:27,570 Kim Conley: accomplished everything that I could accomplish, wanted to accomplish on 376 00:20:27,570 --> 00:20:31,889 Kim Conley: the track. And you know, I think everybody is lured 377 00:20:31,890 --> 00:20:34,140 Kim Conley: by the marathon. I think everybody that ran this race 378 00:20:34,440 --> 00:20:37,830 Kim Conley: can relate to that pull of wanting to conquer 26.2 379 00:20:37,830 --> 00:20:40,560 Kim Conley: miles. So for me that was just something that I 380 00:20:40,560 --> 00:20:41,850 Kim Conley: felt like I had to do next. 381 00:20:41,850 --> 00:20:46,320 Rob Simmelkjaer: It's just such a natural progression, and I'm sure some 382 00:20:46,320 --> 00:20:48,719 Rob Simmelkjaer: of it probably comes a bit with age, right? You 383 00:20:48,720 --> 00:20:52,410 Rob Simmelkjaer: get into your mid to late thirties, finding that track 384 00:20:52,410 --> 00:20:56,070 Rob Simmelkjaer: speed gets a little tougher, right? But you can tap 385 00:20:56,070 --> 00:20:59,970 Rob Simmelkjaer: into the endurance that lasts, for so many runners, well 386 00:20:59,970 --> 00:21:03,659 Rob Simmelkjaer: into their forties. So are you feeling that transition in 387 00:21:03,660 --> 00:21:06,689 Rob Simmelkjaer: your body, and you feel like you've got a future 388 00:21:06,720 --> 00:21:08,460 Rob Simmelkjaer: at 26. 2, you've got a present? 389 00:21:09,270 --> 00:21:11,940 Kim Conley: Yeah, I think both the half- marathon and the marathon, 390 00:21:12,810 --> 00:21:15,060 Kim Conley: those are the distances that I'll be focused on for 391 00:21:15,060 --> 00:21:19,949 Kim Conley: a little bit longer. Yeah. And there's a puzzle to 392 00:21:19,950 --> 00:21:21,450 Kim Conley: the marathon, which is really appealing. 393 00:21:21,690 --> 00:21:24,270 Rob Simmelkjaer: It is. Just, it's something that you got to figure out 394 00:21:24,480 --> 00:21:28,710 Rob Simmelkjaer: over time. How does the half factor into your marathon 395 00:21:28,710 --> 00:21:31,560 Rob Simmelkjaer: preparation? How do you approach half, so what do you 396 00:21:31,560 --> 00:21:33,510 Rob Simmelkjaer: get out of running a race like this? 397 00:21:33,780 --> 00:21:36,780 Kim Conley: It depends a little bit on the situation. Sometimes you're 398 00:21:36,810 --> 00:21:38,880 Kim Conley: in a marathon buildup and use it as a tune 399 00:21:38,880 --> 00:21:41,550 Kim Conley: up for your marathon. Sometimes you're not going to run 400 00:21:41,550 --> 00:21:44,790 Kim Conley: a marathon in that season and it still gives you 401 00:21:44,790 --> 00:21:46,470 Kim Conley: a race to put on the schedule and have a 402 00:21:46,470 --> 00:21:48,330 Kim Conley: peak effort that you're building your training around. 403 00:21:49,410 --> 00:21:52,200 Rob Simmelkjaer: We got so many people out here, so many women 404 00:21:52,200 --> 00:21:55,080 Rob Simmelkjaer: who really look up to someone like you, the people 405 00:21:55,680 --> 00:21:59,400 Rob Simmelkjaer: who get to start right at the starting line, right? 406 00:21:59,520 --> 00:22:03,270 Rob Simmelkjaer: It's a dream for so many people out there. What's 407 00:22:03,270 --> 00:22:06,240 Rob Simmelkjaer: your advice to somebody who, maybe he's out there with 408 00:22:06,240 --> 00:22:08,100 Rob Simmelkjaer: a dream of getting to the point of being able 409 00:22:08,100 --> 00:22:10,530 Rob Simmelkjaer: to run as a seeded athlete at an event like 410 00:22:10,530 --> 00:22:13,709 Rob Simmelkjaer: this, or just wants to find a new level and 411 00:22:13,710 --> 00:22:16,260 Rob Simmelkjaer: set a PR? What's the best advice you can give them? 412 00:22:16,920 --> 00:22:20,670 Kim Conley: Running really takes consistency, and it's just the more you 413 00:22:20,670 --> 00:22:22,230 Kim Conley: put into the sport, the more you're going to get 414 00:22:22,230 --> 00:22:25,500 Kim Conley: out in the long term. Right now, especially with the New York 415 00:22:25,500 --> 00:22:27,659 Kim Conley: Marathon on the horizon for a lot of people, especially 416 00:22:27,660 --> 00:22:30,060 Kim Conley: in this area, I'm on the phone almost daily with 417 00:22:30,060 --> 00:22:32,129 Kim Conley: people that are asking me, " When should I start training?" 418 00:22:32,160 --> 00:22:34,859 Kim Conley: And my answer is always, " Today." Because the sooner you 419 00:22:34,859 --> 00:22:37,680 Kim Conley: start, the more it's going to build on itself, and 420 00:22:37,680 --> 00:22:39,449 Kim Conley: the better you're going to feel, the more confident you're 421 00:22:39,450 --> 00:22:40,770 Kim Conley: going to feel, when race day comes. 422 00:22:40,950 --> 00:22:42,480 Rob Simmelkjaer: All right, so there's the advice. You're going to run 423 00:22:42,480 --> 00:22:45,990 Rob Simmelkjaer: the marathon in November, start training today. Well, I think 424 00:22:45,990 --> 00:22:49,560 Rob Simmelkjaer: you all did just start training today. So congratulations. You've all 425 00:22:49,560 --> 00:22:53,129 Rob Simmelkjaer: just taken Kim's advice and started training today. Well done. 426 00:22:53,340 --> 00:22:54,600 Rob Simmelkjaer: You coach as well, right? 427 00:22:54,660 --> 00:22:55,350 Kim Conley: That's right, yeah. 428 00:22:55,380 --> 00:22:57,720 Rob Simmelkjaer: Talk about that. How many athletes are you coaching? 429 00:22:57,990 --> 00:22:59,790 Kim Conley: We have about a hundred and fifty athletes in our 430 00:22:59,790 --> 00:23:02,369 Kim Conley: business right now, Next Best Run. A lot of them 431 00:23:02,369 --> 00:23:05,340 Kim Conley: are actually based in this area, and we do a 432 00:23:05,340 --> 00:23:07,740 Kim Conley: special program for the New York Marathon called Next Level 433 00:23:07,740 --> 00:23:10,859 Kim Conley: New York, and we have a lot of fun. We come out 434 00:23:10,859 --> 00:23:12,510 Kim Conley: here as often as we can, because we love the 435 00:23:12,510 --> 00:23:14,010 Kim Conley: running community. It's so thriving. 436 00:23:14,460 --> 00:23:17,190 Rob Simmelkjaer: Are you your own coach, or do you have another coach? 437 00:23:17,250 --> 00:23:19,920 Kim Conley: So I'm coached by my husband Drew Wartenburg, who also 438 00:23:19,920 --> 00:23:20,880 Kim Conley: coaches in the business. 439 00:23:21,570 --> 00:23:24,030 Rob Simmelkjaer: How does that coaching practice help you as a runner? 440 00:23:24,030 --> 00:23:26,880 Rob Simmelkjaer: Do you feel like you're learning something by teaching others? 441 00:23:27,600 --> 00:23:30,240 Kim Conley: It's definitely given me a way greater sense of purpose 442 00:23:30,240 --> 00:23:32,850 Kim Conley: with my training. I'm definitely the type of athlete that 443 00:23:32,850 --> 00:23:34,680 Kim Conley: can be a little bit of a knucklehead and just 444 00:23:34,680 --> 00:23:38,790 Kim Conley: think that in every situation, faster is better. But there's 445 00:23:38,790 --> 00:23:41,220 Kim Conley: a lot of nuance to training in terms of accomplishing 446 00:23:41,220 --> 00:23:44,609 Kim Conley: what you're supposed to accomplish with a physiological system in 447 00:23:44,609 --> 00:23:47,280 Kim Conley: the body. And so because I'm explaining that so often 448 00:23:47,280 --> 00:23:49,859 Kim Conley: to people now, I find in my own training, I'm 449 00:23:49,859 --> 00:23:52,320 Kim Conley: a little bit better about adhering to my own advice. 450 00:23:52,619 --> 00:23:56,129 Rob Simmelkjaer: All right, well Kim, congratulations on a great day today, 451 00:23:56,369 --> 00:23:59,430 Rob Simmelkjaer: finishing on the podium for the second straight year, and 452 00:23:59,430 --> 00:24:02,250 Rob Simmelkjaer: we look forward to seeing you at the MasterCard Mini 453 00:24:02,250 --> 00:24:03,600 Rob Simmelkjaer: 10K. Congratulations. 454 00:24:03,600 --> 00:24:04,080 Kim Conley: Thank you. 455 00:24:04,200 --> 00:24:09,359 Rob Simmelkjaer: Kim Conley, everybody. Our second place women's finisher today in the RBC 456 00:24:09,359 --> 00:24:12,300 Rob Simmelkjaer: Brooklyn Half. Thank you very much. All right, we're going 457 00:24:12,300 --> 00:24:15,900 Rob Simmelkjaer: to wrap up today with a special minute from our 458 00:24:15,900 --> 00:24:21,000 Rob Simmelkjaer: friends at the Hospital for Special Surgery, HSS. Our friend 459 00:24:21,000 --> 00:24:26,159 Rob Simmelkjaer: from HSS Jason Mayerhofer is here. Jason is a doctor 460 00:24:26,160 --> 00:24:29,790 Rob Simmelkjaer: of physical therapy from HSS with a lot of letters 461 00:24:29,790 --> 00:24:38,730 Rob Simmelkjaer: after his name, including PT, DPT, MTC, STC, CSCS, SFMA. I 462 00:24:38,730 --> 00:24:41,369 Rob Simmelkjaer: don't know what most of these things are. PT, I 463 00:24:41,369 --> 00:24:44,580 Rob Simmelkjaer: know what that one is. But he's got 18 years 464 00:24:44,580 --> 00:24:48,030 Rob Simmelkjaer: of experience working with athletes who've had injuries of the 465 00:24:48,030 --> 00:24:50,820 Rob Simmelkjaer: kind a lot of you out there have probably experienced. 466 00:24:50,820 --> 00:24:55,350 Rob Simmelkjaer: Hips, knees, ankles, all the things that runners get. Jason, 467 00:24:55,350 --> 00:24:57,119 Rob Simmelkjaer: nice to have you here on Set the Pace. Welcome. 468 00:24:57,180 --> 00:24:59,820 Jason Mayerhofer: Thank you so much. It's great being here. Beautiful day, 469 00:24:59,820 --> 00:25:02,760 Jason Mayerhofer: even a little sprinkle to cool things off, but appreciate it. 470 00:25:03,090 --> 00:25:06,300 Rob Simmelkjaer: All right Jason, we're looking at a sea of humanity 471 00:25:06,300 --> 00:25:10,890 Rob Simmelkjaer: right now, thousands of runners who have just completed the RBC 472 00:25:10,890 --> 00:25:14,879 Rob Simmelkjaer: Brooklyn Half. What is the first thing that all of 473 00:25:14,880 --> 00:25:17,699 Rob Simmelkjaer: these people out here should do when they get home? 474 00:25:18,840 --> 00:25:25,859 Jason Mayerhofer: Everyone listen up. Don't run. Rest. Please take at least seven to 10 475 00:25:25,859 --> 00:25:28,800 Jason Mayerhofer: days off, let your body recover a little bit, both 476 00:25:28,800 --> 00:25:32,250 Jason Mayerhofer: mentally and physically, and then you can start to ramp 477 00:25:32,250 --> 00:25:35,369 Jason Mayerhofer: back up again. But please, they need to rest, need 478 00:25:35,369 --> 00:25:39,629 Jason Mayerhofer: to recover, focus on nutrition, hydration. Think everyone should be 479 00:25:39,630 --> 00:25:40,889 Jason Mayerhofer: in a good place at that point. 480 00:25:41,520 --> 00:25:44,399 Rob Simmelkjaer: How long do you think you should typically take off 481 00:25:44,400 --> 00:25:45,899 Rob Simmelkjaer: after running a half- marathon? 482 00:25:46,890 --> 00:25:50,100 Jason Mayerhofer: It's speculative. Some places will say each mile that you 483 00:25:50,100 --> 00:25:53,369 Jason Mayerhofer: run, you take a day off. Doing 13 miles, take 484 00:25:53,369 --> 00:25:56,100 Jason Mayerhofer: a couple of weeks off. I think that's a little excessive, 485 00:25:56,340 --> 00:25:58,710 Jason Mayerhofer: but I think what it boils down to, you really 486 00:25:58,710 --> 00:26:00,840 Jason Mayerhofer: just got to listen to your body. If your body 487 00:26:00,840 --> 00:26:02,820 Jason Mayerhofer: says you're ready to run again, you can start to 488 00:26:02,820 --> 00:26:06,510 Jason Mayerhofer: ramp up. Wearables are a big thing nowadays, so lots 489 00:26:06,510 --> 00:26:09,810 Jason Mayerhofer: of recovery sores that may come about, really focus on 490 00:26:09,810 --> 00:26:12,000 Jason Mayerhofer: that and see if your body's prepped for running again. 491 00:26:12,420 --> 00:26:16,409 Rob Simmelkjaer: What about icing? What about icing? Some people like an 492 00:26:16,410 --> 00:26:20,250 Rob Simmelkjaer: ice bath or a cold plunge. Do you think that's 493 00:26:20,550 --> 00:26:23,550 Rob Simmelkjaer: a must- do within a few hours after running a 494 00:26:23,550 --> 00:26:24,600 Rob Simmelkjaer: long distance like that? 495 00:26:24,660 --> 00:26:26,699 Jason Mayerhofer: Actually I tend to steer away from that, because it 496 00:26:26,700 --> 00:26:29,310 Jason Mayerhofer: actually stiffen you up a little bit. You know? As 497 00:26:29,880 --> 00:26:32,850 Jason Mayerhofer: Kim had to try to get up, it's a little 498 00:26:32,850 --> 00:26:37,560 Jason Mayerhofer: bit rough when you have to be static. With ice, 499 00:26:37,560 --> 00:26:40,440 Jason Mayerhofer: you're actually going to really constrict your blood vessels. You're 500 00:26:40,440 --> 00:26:44,070 Jason Mayerhofer: really looking to pump all of the toxins and metabolites 501 00:26:44,070 --> 00:26:47,699 Jason Mayerhofer: that form out of the system. So icing for right now, 502 00:26:47,790 --> 00:26:50,760 Jason Mayerhofer: I would steer away from it. Key, just move, move, 503 00:26:50,760 --> 00:26:52,830 Jason Mayerhofer: move. Don't sit, don't get too static. 504 00:26:53,040 --> 00:26:56,910 Rob Simmelkjaer: Should people out there... And we're now, maybe it could 505 00:26:56,910 --> 00:26:59,100 Rob Simmelkjaer: be an hour after most people have finished, some more 506 00:26:59,100 --> 00:27:02,400 Rob Simmelkjaer: if they were faster, maybe even two hours. Should folks 507 00:27:02,400 --> 00:27:08,220 Rob Simmelkjaer: be stretching immediately after finishing, later in the evening? What's 508 00:27:08,220 --> 00:27:09,330 Rob Simmelkjaer: your stretching advice? 509 00:27:09,450 --> 00:27:12,359 Jason Mayerhofer: Yeah, absolutely. I think stretching after activity is good. I 510 00:27:12,359 --> 00:27:15,990 Jason Mayerhofer: wouldn't stretch before. You're looking to do dynamic warmups before, 511 00:27:16,050 --> 00:27:20,070 Jason Mayerhofer: but definitely stretching after, foam rolling after. You could even 512 00:27:20,070 --> 00:27:23,460 Jason Mayerhofer: do some functional movements, squatting, lunges, things like that, just to 513 00:27:23,460 --> 00:27:26,250 Jason Mayerhofer: get blood flow, get some fluid exchange to your joints. 514 00:27:26,250 --> 00:27:27,090 Jason Mayerhofer: I think that's healthy. 515 00:27:27,600 --> 00:27:29,880 Rob Simmelkjaer: And what about, there's a lot of cross- training options, 516 00:27:29,910 --> 00:27:33,540 Rob Simmelkjaer: you know, swimming, weight lifting. Are all those things good 517 00:27:33,540 --> 00:27:36,359 Rob Simmelkjaer: to start right after running like this? Especially if you're 518 00:27:36,630 --> 00:27:40,649 Rob Simmelkjaer: planning on entering another training cycle, maybe for a fall marathon. 519 00:27:40,830 --> 00:27:45,720 Jason Mayerhofer: Absolutely, yeah. I cross- training's critical. I find a lot of runners that 520 00:27:45,720 --> 00:27:48,030 Jason Mayerhofer: come into our clinic tend to be running four or 521 00:27:48,030 --> 00:27:51,240 Jason Mayerhofer: five, six days a week. I actually steer against that. 522 00:27:51,240 --> 00:27:52,980 Jason Mayerhofer: I actually want people to run two to three days 523 00:27:52,980 --> 00:27:55,230 Jason Mayerhofer: a week and do some cross- training in the interim, 524 00:27:55,380 --> 00:27:58,109 Jason Mayerhofer: as well as strength training, to really have a nice 525 00:27:58,109 --> 00:28:02,070 Jason Mayerhofer: balance in their training system, not develop overuse injuries and 526 00:28:02,070 --> 00:28:05,340 Jason Mayerhofer: things like that. So yeah, I highly encourage swimming, any 527 00:28:05,340 --> 00:28:05,911 Jason Mayerhofer: sort of cross- training. 528 00:28:05,911 --> 00:28:09,930 Rob Simmelkjaer: I've actually talked to a few runners today who did 529 00:28:09,930 --> 00:28:12,510 Rob Simmelkjaer: not have the day they had hoped to have because 530 00:28:12,510 --> 00:28:15,869 Rob Simmelkjaer: of the humidity, right? It was warm, it was humid. 531 00:28:16,350 --> 00:28:19,470 Rob Simmelkjaer: What's your message to those runners in terms of how 532 00:28:19,470 --> 00:28:23,520 Rob Simmelkjaer: to be maybe better prepared for these kinds of conditions 533 00:28:23,760 --> 00:28:26,310 Rob Simmelkjaer: in the future? Again, we're here in the Northeast, you 534 00:28:26,310 --> 00:28:29,699 Rob Simmelkjaer: can get a humid day any time between March and 535 00:28:29,700 --> 00:28:31,889 Rob Simmelkjaer: November, you could get a day like this. What do 536 00:28:31,890 --> 00:28:35,369 Rob Simmelkjaer: you think are some lessons the runners can learn if 537 00:28:35,369 --> 00:28:37,350 Rob Simmelkjaer: they may be crashed a little bit today because of 538 00:28:37,350 --> 00:28:37,890 Rob Simmelkjaer: the humidity? 539 00:28:38,250 --> 00:28:42,150 Jason Mayerhofer: Yeah, I think it's really unpredictable with the weather, especially 540 00:28:42,810 --> 00:28:45,330 Jason Mayerhofer: for this run. But I think you can learn from 541 00:28:45,330 --> 00:28:48,870 Jason Mayerhofer: it. You can go back and process your times, how 542 00:28:48,870 --> 00:28:52,290 Jason Mayerhofer: you ran, how you felt with those. I think afterwards 543 00:28:52,290 --> 00:28:54,030 Jason Mayerhofer: you can also, especially if you're going to be training for the 544 00:28:54,060 --> 00:28:57,780 Jason Mayerhofer: full marathon, hire a coach. That could be beneficial. They 545 00:28:57,780 --> 00:29:01,320 Jason Mayerhofer: could help break down things. You can revisit your hydration 546 00:29:01,320 --> 00:29:05,190 Jason Mayerhofer: and nutrition during the run, really see if that was 547 00:29:05,190 --> 00:29:08,490 Jason Mayerhofer: a deficit for you. But I think that the mental fortitude 548 00:29:08,490 --> 00:29:10,950 Jason Mayerhofer: that you get to develop as well. Some people like 549 00:29:10,950 --> 00:29:13,590 Jason Mayerhofer: to sign up for another interim run, just to boost 550 00:29:13,590 --> 00:29:15,600 Jason Mayerhofer: their confidence a little bit. So the mental and the 551 00:29:15,600 --> 00:29:18,390 Jason Mayerhofer: physical is just as important to capitalize on. 552 00:29:18,720 --> 00:29:21,900 Rob Simmelkjaer: All right, we're just under six months out from the TCS 553 00:29:22,110 --> 00:29:24,720 Rob Simmelkjaer: New York City Marathon. For folks out there who just 554 00:29:24,720 --> 00:29:28,560 Rob Simmelkjaer: ran today, who are planning on training for November, when 555 00:29:28,560 --> 00:29:32,700 Rob Simmelkjaer: should they start? We talked about taking a break. Of 556 00:29:32,700 --> 00:29:35,370 Rob Simmelkjaer: course it depends on the fitness level, experience, but when 557 00:29:35,370 --> 00:29:37,860 Rob Simmelkjaer: do you think is the window when people should start 558 00:29:37,860 --> 00:29:40,680 Rob Simmelkjaer: really focusing on a block for the marathon? 559 00:29:40,920 --> 00:29:43,800 Jason Mayerhofer: Yeah, I think now is actually the perfect time. I 560 00:29:43,800 --> 00:29:47,640 Jason Mayerhofer: would obviously, like we just discussed, focus on your recovery for 561 00:29:47,640 --> 00:29:50,250 Jason Mayerhofer: now. Give it a couple weeks, and then you can 562 00:29:50,250 --> 00:29:52,380 Jason Mayerhofer: start to kick it into high gear in June. But 563 00:29:52,380 --> 00:29:56,190 Jason Mayerhofer: really, really, really monitor your system, monitor your body. If 564 00:29:56,190 --> 00:29:59,340 Jason Mayerhofer: something doesn't feel right, don't wait for too long to 565 00:29:59,340 --> 00:30:01,800 Jason Mayerhofer: get it looked at. I give it a couple weeks, 566 00:30:01,890 --> 00:30:05,310 Jason Mayerhofer: and if you're having persistent pain, seek out a medical specialist. 567 00:30:05,550 --> 00:30:08,790 Rob Simmelkjaer: All right, Jason, thank you very much, appreciate it. Great 568 00:30:08,790 --> 00:30:12,750 Rob Simmelkjaer: advice. Jason Mayerhofer from Hospital for Special Surgery. 569 00:30:12,780 --> 00:30:13,290 Jason Mayerhofer: Thank you Rob. 570 00:30:13,320 --> 00:30:17,040 Rob Simmelkjaer: Thanks, good luck to everybody out there on your recoveries. 571 00:30:17,490 --> 00:30:21,990 Rob Simmelkjaer: And I just want to say once again, congratulations to 572 00:30:21,990 --> 00:30:25,950 Rob Simmelkjaer: everybody out there for completing the RBC Brooklyn Half. Hey, 573 00:30:25,950 --> 00:30:29,400 Rob Simmelkjaer: if you don't already listen to our podcast, Set the 574 00:30:29,400 --> 00:30:32,460 Rob Simmelkjaer: Pace, now's a great time to start. You can just go 575 00:30:32,460 --> 00:30:35,100 Rob Simmelkjaer: right in your phone, look it up. We're on Apple 576 00:30:35,100 --> 00:30:40,170 Rob Simmelkjaer: Podcasts, we're on Spotify. You can follow, subscribe, leave a 577 00:30:40,170 --> 00:30:42,750 Rob Simmelkjaer: rating right now, and then you'll be able to listen to 578 00:30:42,930 --> 00:30:46,020 Rob Simmelkjaer: this special episode a little bit later on today. We'd 579 00:30:46,020 --> 00:30:48,960 Rob Simmelkjaer: love to have you. We publish an episode every single 580 00:30:48,960 --> 00:30:52,560 Rob Simmelkjaer: Thursday, and it's a great companion to your long runs, 581 00:30:52,770 --> 00:30:56,670 Rob Simmelkjaer: your short runs, your bedtime, your drive, whatever it might 582 00:30:56,670 --> 00:30:59,820 Rob Simmelkjaer: be. So please join us. Thanks for joining us. Thanks 583 00:30:59,820 --> 00:31:02,850 Rob Simmelkjaer: to all of our guests today, Alan Bersten, Kim Conley, 584 00:31:03,030 --> 00:31:07,590 Rob Simmelkjaer: and Jason Mayerhofer from HSS. Have a great trip back 585 00:31:07,590 --> 00:31:11,160 Rob Simmelkjaer: to wherever you're from. Thanks for running, congrats, and we'll 586 00:31:11,160 --> 00:31:14,190 Rob Simmelkjaer: see you next week on Set the Pace. Enjoy the miles. 587 00:31:28,140 --> 00:31:31,200 Rob Simmelkjaer: New York Road Runners is a nonprofit organization with a 588 00:31:31,200 --> 00:31:34,590 Rob Simmelkjaer: vision to build healthier lives and stronger communities through the 589 00:31:34,590 --> 00:31:38,670 Rob Simmelkjaer: transformative power of running. The support of members and donors 590 00:31:38,670 --> 00:31:41,880 Rob Simmelkjaer: like you helps us achieve our mission to transform the 591 00:31:41,880 --> 00:31:45,750 Rob Simmelkjaer: health and wellbeing of our communities through inclusive and accessible 592 00:31:45,750 --> 00:31:50,370 Rob Simmelkjaer: running experiences, empowering all to achieve their potential. Learn more 593 00:31:50,370 --> 00:31:53,910 Rob Simmelkjaer: and contribute at nyrr. org/ donate.