1 00:00:14,320 --> 00:00:18,080 Speaker 1: Hey everyone, Emily a body here bringing you another installment 2 00:00:18,160 --> 00:00:22,639 Speaker 1: of Hurdle Moment from Hurdle Today, I am chatting with 3 00:00:22,720 --> 00:00:27,880 Speaker 1: the ever lovely Colleen quiggly known to so many as 4 00:00:27,960 --> 00:00:30,360 Speaker 1: her Instagram name Steeple Squiggs. 5 00:00:30,560 --> 00:00:33,760 Speaker 2: Colleen is a professional runner and Olympian. 6 00:00:33,520 --> 00:00:36,320 Speaker 1: And she has if you've been paying attention and a 7 00:00:36,400 --> 00:00:39,600 Speaker 1: hurdler for some time, been on the show before. To 8 00:00:39,680 --> 00:00:44,040 Speaker 1: check out her first episode all about her backstory. 9 00:00:43,640 --> 00:00:45,400 Speaker 2: Head on over to the show notes. 10 00:00:45,760 --> 00:00:49,919 Speaker 1: Today, we are talking about the different types of runs. 11 00:00:50,320 --> 00:00:52,720 Speaker 2: That's right, there's more than one way to run. 12 00:00:53,120 --> 00:00:56,400 Speaker 1: Whether you're a newbie or a veteran, you can benefit 13 00:00:56,560 --> 00:01:00,880 Speaker 1: from integrating these different types of runs into your routine. 14 00:01:00,960 --> 00:01:07,200 Speaker 1: We're talking base running, those regular miles, long running, recovery running, 15 00:01:07,560 --> 00:01:11,960 Speaker 1: tempo running, and interval running. Breaking down what is the 16 00:01:12,000 --> 00:01:15,119 Speaker 1: difference between all of those in an episode that I'm 17 00:01:15,120 --> 00:01:17,399 Speaker 1: not gonna lie has been a long time coming and 18 00:01:17,520 --> 00:01:22,759 Speaker 1: also highly requested. Today, I'm putting on my certified run 19 00:01:22,800 --> 00:01:25,560 Speaker 1: coach hat along with the help of Colleen to break 20 00:01:25,760 --> 00:01:30,520 Speaker 1: down all of the details. And regardless of your fitness goals, 21 00:01:30,560 --> 00:01:35,080 Speaker 1: all of these different types of runs can belong somewhere. 22 00:01:34,640 --> 00:01:36,400 Speaker 2: In your regular routine. 23 00:01:36,480 --> 00:01:38,720 Speaker 1: I love having this combo with Colleen because I think, 24 00:01:38,880 --> 00:01:43,039 Speaker 1: you know, she brings that veteran, super experienced perspective when 25 00:01:43,040 --> 00:01:46,160 Speaker 1: she talks about the workouts she's doing. I'm sitting here 26 00:01:46,200 --> 00:01:49,760 Speaker 1: like just in complete amazement. I kind of bring it 27 00:01:49,840 --> 00:01:54,760 Speaker 1: back down to the everyday runner, sometimes even the hobby jogger. 28 00:01:54,840 --> 00:01:56,880 Speaker 1: I want everyone to feel like they can use this 29 00:01:56,960 --> 00:02:01,040 Speaker 1: information to better they're running, maybe to level up they're running, 30 00:02:01,080 --> 00:02:03,560 Speaker 1: and I'm here to give you the extra boost of 31 00:02:03,640 --> 00:02:06,800 Speaker 1: confidence you may need to know that you can try 32 00:02:06,920 --> 00:02:09,680 Speaker 1: it all. I'm super excited to announce today that I 33 00:02:09,720 --> 00:02:10,880 Speaker 1: have selected the. 34 00:02:10,800 --> 00:02:12,920 Speaker 2: Next Hurdle book Club pick. 35 00:02:12,960 --> 00:02:16,399 Speaker 1: It's going to be the Art of Gathering by Pria Parker. 36 00:02:16,600 --> 00:02:18,560 Speaker 1: I have to admit this is something that I have 37 00:02:18,600 --> 00:02:20,960 Speaker 1: wanted to read for a long time, and I'm excited 38 00:02:21,000 --> 00:02:23,239 Speaker 1: to chat about it next month. 39 00:02:23,400 --> 00:02:24,080 Speaker 2: In the show notes. 40 00:02:24,080 --> 00:02:26,160 Speaker 1: There is a Google forum for you to sign up 41 00:02:26,280 --> 00:02:29,200 Speaker 1: for the book club, and I'll be letting y'all know 42 00:02:29,520 --> 00:02:31,840 Speaker 1: what date we are going to get together for that 43 00:02:32,320 --> 00:02:36,200 Speaker 1: in the coming weeks. I love, love, love love love 44 00:02:36,440 --> 00:02:39,520 Speaker 1: connecting with all of you over on Instagram and social media, 45 00:02:39,600 --> 00:02:42,440 Speaker 1: so please make sure you are following Hurdle Over at 46 00:02:42,520 --> 00:02:45,240 Speaker 1: Hurdle podcast, I am over at Emily a Body and 47 00:02:45,280 --> 00:02:48,600 Speaker 1: make sure you are a member of. 48 00:02:48,600 --> 00:02:51,200 Speaker 2: The Secret Hurdler's Facebook group. 49 00:02:51,560 --> 00:02:53,720 Speaker 1: Last, but not least, a subscribe but to the Weekly 50 00:02:53,880 --> 00:02:57,560 Speaker 1: Hurdle newsletter. I love connecting with you in another way 51 00:02:57,560 --> 00:03:01,800 Speaker 1: that I love to communicate regularly hitting your inbox every 52 00:03:02,000 --> 00:03:03,000 Speaker 1: single Friday. 53 00:03:03,440 --> 00:03:05,960 Speaker 2: With that, let's get to hurtling. 54 00:03:16,120 --> 00:03:16,440 Speaker 3: Today. 55 00:03:16,480 --> 00:03:18,320 Speaker 2: I'm chatting with Colleen quickly. 56 00:03:18,600 --> 00:03:22,200 Speaker 1: She is an Olympian, a pro athlete, a you know what, 57 00:03:22,280 --> 00:03:23,200 Speaker 1: a friend of mine. 58 00:03:23,360 --> 00:03:25,200 Speaker 2: It's been so long since we caught up. How are 59 00:03:25,240 --> 00:03:25,640 Speaker 2: you doing? 60 00:03:26,360 --> 00:03:28,679 Speaker 3: Oh? Thank you, I'm doing I'm doing well. 61 00:03:28,840 --> 00:03:31,839 Speaker 4: Definitely have some big life changes and we haven't really 62 00:03:31,880 --> 00:03:35,680 Speaker 4: talked about, you know, everything lately, So looking forward to 63 00:03:35,720 --> 00:03:37,520 Speaker 4: catching up and talking about running. 64 00:03:38,160 --> 00:03:38,440 Speaker 2: I know. 65 00:03:38,800 --> 00:03:42,240 Speaker 1: So for those of the hurdlers who may not be 66 00:03:42,680 --> 00:03:46,200 Speaker 1: in the loop with you, you recently announced that you 67 00:03:46,360 --> 00:03:50,600 Speaker 1: were stepping aside from the Barreman Track Club. 68 00:03:50,680 --> 00:03:53,200 Speaker 2: Do you have anything that you can let us in on? 69 00:03:53,960 --> 00:03:54,240 Speaker 3: Yeah. 70 00:03:54,280 --> 00:03:57,560 Speaker 4: So it's all very in flux at the moment, which 71 00:03:57,600 --> 00:03:59,720 Speaker 4: is so hard for me and my followers because they 72 00:03:59,720 --> 00:04:02,840 Speaker 4: all want to know what's happening and I can only 73 00:04:02,840 --> 00:04:06,120 Speaker 4: share what I can share, But what I can share 74 00:04:06,480 --> 00:04:10,760 Speaker 4: is that at the end of twenty twenty, I was 75 00:04:10,800 --> 00:04:14,000 Speaker 4: in negotiations with Nike for a new contract because mine 76 00:04:14,040 --> 00:04:17,360 Speaker 4: was expiring, and we just, you know, just couldn't come 77 00:04:17,400 --> 00:04:21,240 Speaker 4: to terms on what we felt like both parties needed. 78 00:04:21,680 --> 00:04:25,200 Speaker 4: So instead of taking kind of less than what I 79 00:04:25,320 --> 00:04:28,640 Speaker 4: felt like I was worth, I just decided to step 80 00:04:28,680 --> 00:04:31,160 Speaker 4: away and say, actually, I think, you know, it's been 81 00:04:31,200 --> 00:04:34,200 Speaker 4: an amazing five and a half years. I really have 82 00:04:34,360 --> 00:04:36,760 Speaker 4: enjoyed the time I've spent there, but I think it's 83 00:04:36,760 --> 00:04:40,119 Speaker 4: time to you know, seek new horizons and just figure 84 00:04:40,160 --> 00:04:43,640 Speaker 4: out what else is out there, what other opportunities I 85 00:04:43,760 --> 00:04:48,120 Speaker 4: might have, and see where we can go. So unfortunately 86 00:04:48,160 --> 00:04:50,960 Speaker 4: that means that if I'm not sponsored by Nike, I 87 00:04:51,080 --> 00:04:53,760 Speaker 4: also can no longer train with the Environment Track Club, 88 00:04:53,800 --> 00:04:57,400 Speaker 4: which has that was the hardest part, of course, was 89 00:04:57,720 --> 00:05:01,400 Speaker 4: my training partners, my coach, my safe zone, my comfort 90 00:05:01,480 --> 00:05:06,039 Speaker 4: zone is definitely all there, and so leaving them and 91 00:05:06,080 --> 00:05:09,640 Speaker 4: stepping away from that has been really hard. But you know, 92 00:05:09,680 --> 00:05:12,240 Speaker 4: I think I just have faith that something else, even bigger, 93 00:05:12,320 --> 00:05:15,240 Speaker 4: is coming. In order to step into that, I have 94 00:05:15,320 --> 00:05:18,440 Speaker 4: to let go of what has been so comfortable for 95 00:05:18,480 --> 00:05:21,200 Speaker 4: so many years, so it's hard but exciting. 96 00:05:22,000 --> 00:05:22,480 Speaker 3: I can share. 97 00:05:22,560 --> 00:05:25,760 Speaker 4: My new coach is Josh Sites, who was my coach 98 00:05:25,839 --> 00:05:29,520 Speaker 4: my senior year of college, and he's just a really 99 00:05:30,680 --> 00:05:34,080 Speaker 4: amazing person and then just a really trusted friend of mine, 100 00:05:34,440 --> 00:05:37,600 Speaker 4: has been ever since I graduated, and so I am 101 00:05:37,680 --> 00:05:41,839 Speaker 4: really excited to work with him moving forward too. And 102 00:05:41,880 --> 00:05:44,920 Speaker 4: then as far as sponsors, that's the last thing that's 103 00:05:45,240 --> 00:05:48,400 Speaker 4: in the works. Still talking with a few different companies 104 00:05:49,480 --> 00:05:51,680 Speaker 4: and haven't figured that part out, but that's the last 105 00:05:51,680 --> 00:05:53,520 Speaker 4: piece of the puzzle that I hope to be sharing 106 00:05:53,600 --> 00:05:55,479 Speaker 4: in the next couple of weeks. 107 00:05:55,800 --> 00:05:58,640 Speaker 1: I love this for you. I love the mystique. I 108 00:05:58,760 --> 00:06:01,239 Speaker 1: was like, are we going to get some like crazy news? 109 00:06:01,279 --> 00:06:04,120 Speaker 1: What's going on? I feel like everyone, like on all 110 00:06:04,200 --> 00:06:07,680 Speaker 1: the conspiracy websites, like has some big theory. I can't 111 00:06:07,680 --> 00:06:11,080 Speaker 1: even imagine, like how you feel when you're reading that 112 00:06:11,160 --> 00:06:11,720 Speaker 1: kind of stuff. 113 00:06:11,920 --> 00:06:14,200 Speaker 4: Oh, I just laugh, Like they all think they know 114 00:06:14,320 --> 00:06:16,039 Speaker 4: what's happening and they're all wrong. 115 00:06:16,160 --> 00:06:17,000 Speaker 3: I'm like laugh. 116 00:06:17,279 --> 00:06:20,080 Speaker 4: They just say it was such a thirty you know, 117 00:06:20,200 --> 00:06:22,760 Speaker 4: like she's doing this, she's going to be sponsored by 118 00:06:22,880 --> 00:06:25,560 Speaker 4: this person, she's training here. I'm like, none of us, right, 119 00:06:26,120 --> 00:06:28,720 Speaker 4: zero percent right, But go ahead. 120 00:06:29,760 --> 00:06:32,239 Speaker 2: For more backstory on Colleen. 121 00:06:32,279 --> 00:06:34,480 Speaker 1: We won't get into all of it today, but you 122 00:06:34,520 --> 00:06:38,839 Speaker 1: can listen to our first ever recording together, episode thirty. 123 00:06:38,839 --> 00:06:40,880 Speaker 1: I'll make sure to link to that in the show notes. 124 00:06:40,920 --> 00:06:43,520 Speaker 1: It feels like an eternity since we, oh. 125 00:06:43,480 --> 00:06:46,760 Speaker 4: My gosh, we were sitting in that recording studio at 126 00:06:46,760 --> 00:06:49,680 Speaker 4: the Nike campus, like I don't even know a few 127 00:06:49,720 --> 00:06:50,479 Speaker 4: years ago now. 128 00:06:51,040 --> 00:06:54,280 Speaker 2: He was like, ago, Yeah, it does feel like forever ago. 129 00:06:54,440 --> 00:06:57,120 Speaker 1: But I'm grateful for that time because it has brought 130 00:06:57,200 --> 00:07:01,040 Speaker 1: us to where we are today. So speaking today, we 131 00:07:01,279 --> 00:07:05,920 Speaker 1: are chatting about the different types of runs. I wanted 132 00:07:05,960 --> 00:07:09,800 Speaker 1: to for a long time catch up with a professional 133 00:07:09,840 --> 00:07:13,160 Speaker 1: who could really share some good insight about when to 134 00:07:13,200 --> 00:07:16,280 Speaker 1: execute on these different types of runs. And before we 135 00:07:16,360 --> 00:07:19,320 Speaker 1: get into what those are, I think it's first and 136 00:07:19,360 --> 00:07:24,880 Speaker 1: foremost important to explain that, yes, there are different types 137 00:07:25,000 --> 00:07:25,680 Speaker 1: of runs. 138 00:07:25,800 --> 00:07:27,720 Speaker 2: So talk to me a little bit about that, Colleen. 139 00:07:28,280 --> 00:07:29,080 Speaker 3: Yeah, it's funny. 140 00:07:29,080 --> 00:07:30,640 Speaker 4: I think some people think that I go to the 141 00:07:30,680 --> 00:07:33,480 Speaker 4: track every single day and just do like all out speed, 142 00:07:33,880 --> 00:07:36,360 Speaker 4: you know, every day, and other people think that I 143 00:07:36,440 --> 00:07:40,160 Speaker 4: like run a marathon every day, and so there's just 144 00:07:40,240 --> 00:07:45,680 Speaker 4: you know, the assumptions are definitely vast and just maybe exaggerated, 145 00:07:45,720 --> 00:07:48,760 Speaker 4: But the truth is, like it's somewhere in between, and 146 00:07:48,800 --> 00:07:52,160 Speaker 4: it's different every day. My training, you know, is not 147 00:07:52,320 --> 00:07:56,040 Speaker 4: the same every day. The stimulus is always changing. I 148 00:07:56,080 --> 00:07:58,640 Speaker 4: also go to the gym three times a week, you know, 149 00:07:58,720 --> 00:08:00,800 Speaker 4: and I do some cross training. I do some biking 150 00:08:00,800 --> 00:08:03,760 Speaker 4: and some swimming. So there's just a lot of a 151 00:08:03,760 --> 00:08:05,760 Speaker 4: lot of different stuff going on. But I think that's 152 00:08:06,120 --> 00:08:09,000 Speaker 4: the key, you know, that's why it works. If I 153 00:08:09,200 --> 00:08:11,240 Speaker 4: ran a marathon every day, or if I did sprints 154 00:08:11,240 --> 00:08:14,520 Speaker 4: every day, it wouldn't work. You have to do to 155 00:08:14,520 --> 00:08:15,640 Speaker 4: do the mixture. 156 00:08:16,000 --> 00:08:18,680 Speaker 1: Yeah, definitely, And of course important to touch on here 157 00:08:18,720 --> 00:08:21,040 Speaker 1: is that you don't need to be an Olympic athlete 158 00:08:21,080 --> 00:08:24,080 Speaker 1: to incorporate the different types of running that we're going 159 00:08:24,120 --> 00:08:28,920 Speaker 1: to break down in today's episode. So first and foremost, 160 00:08:29,000 --> 00:08:30,800 Speaker 1: another benefit that I think is really good to throw 161 00:08:30,840 --> 00:08:33,120 Speaker 1: into the mix here when it comes to talking about 162 00:08:33,160 --> 00:08:37,320 Speaker 1: these different types of runs is that executing on a 163 00:08:37,440 --> 00:08:40,520 Speaker 1: variety of different types of workouts is going to help 164 00:08:40,559 --> 00:08:43,880 Speaker 1: you become a more well rounded athlete, and it's going 165 00:08:43,920 --> 00:08:46,640 Speaker 1: to help you stave off boredom, which I think as 166 00:08:46,679 --> 00:08:49,880 Speaker 1: someone who may be going out and just running recreationally 167 00:08:50,080 --> 00:08:54,560 Speaker 1: for four, five, three, eight miles a day. Whatever it 168 00:08:54,640 --> 00:08:56,840 Speaker 1: is that you want to do. That can be great 169 00:08:56,880 --> 00:08:58,800 Speaker 1: if that's something that brings you joy. But again we're 170 00:08:58,840 --> 00:09:02,560 Speaker 1: talking about versifying your training, making things a little bit 171 00:09:02,559 --> 00:09:05,400 Speaker 1: more fun by mixing it up, and of course staving 172 00:09:05,559 --> 00:09:06,680 Speaker 1: off boredom. 173 00:09:06,960 --> 00:09:08,880 Speaker 2: Just some general disclaimers before we get into. 174 00:09:08,720 --> 00:09:09,280 Speaker 3: The mix here. 175 00:09:10,360 --> 00:09:13,320 Speaker 4: Yes, yeah, definitely. I think, you know, if you just 176 00:09:13,360 --> 00:09:16,160 Speaker 4: have to run five miles every day, that can be 177 00:09:16,760 --> 00:09:19,640 Speaker 4: a good routine. Like some people really you know, really 178 00:09:19,679 --> 00:09:22,080 Speaker 4: like routine. But I think the boredom is Oh. 179 00:09:22,600 --> 00:09:25,120 Speaker 2: That's real, it's real. 180 00:09:25,520 --> 00:09:29,480 Speaker 1: So now let's break into the different types of running. 181 00:09:29,559 --> 00:09:33,880 Speaker 1: We've got first type of run, base mileage. Talk to 182 00:09:33,880 --> 00:09:37,360 Speaker 1: me about what base mileage or base runs might look like. 183 00:09:37,960 --> 00:09:40,960 Speaker 4: So base mileage is the most important part, I would say, 184 00:09:41,000 --> 00:09:43,839 Speaker 4: like it's called base mileage for a reason. If you're 185 00:09:43,880 --> 00:09:48,200 Speaker 4: thinking about your training as a pyramid structure, your base 186 00:09:48,320 --> 00:09:51,080 Speaker 4: mileage is at the bottom, and so you want a 187 00:09:51,120 --> 00:09:55,880 Speaker 4: really wide, strong base in order to build a really tall, 188 00:09:56,120 --> 00:09:59,760 Speaker 4: beautiful pyramid, you know, with the top of the pyramid 189 00:09:59,800 --> 00:10:03,120 Speaker 4: being like your race. So the base part is really important. 190 00:10:03,120 --> 00:10:07,120 Speaker 4: And you'll spend a large percentage of your time training doing. 191 00:10:06,960 --> 00:10:11,640 Speaker 1: Base mileage definitely so important for injury prevention, important for 192 00:10:11,760 --> 00:10:16,360 Speaker 1: cardiovascular strength, and it's something that over time, as you 193 00:10:16,520 --> 00:10:21,200 Speaker 1: are running more and more, your base mileage pace may 194 00:10:21,440 --> 00:10:24,480 Speaker 1: go down a little bit as you become a stronger athlete. 195 00:10:24,520 --> 00:10:27,679 Speaker 1: I know, for me in twenty twenty one, prior to 196 00:10:27,800 --> 00:10:30,200 Speaker 1: dealing with any of the wonkiness that I'm dealing with 197 00:10:30,200 --> 00:10:33,440 Speaker 1: with some knee tendonitis right now, but prior to that, 198 00:10:33,760 --> 00:10:37,160 Speaker 1: one of my goals was to work on getting really 199 00:10:37,240 --> 00:10:39,880 Speaker 1: comfortable at a base pace that was closer to eight 200 00:10:40,000 --> 00:10:43,360 Speaker 1: minutes per mile. Now, I know for you yours is probably 201 00:10:43,440 --> 00:10:46,040 Speaker 1: much faster than that. And I can also identify with 202 00:10:46,120 --> 00:10:50,080 Speaker 1: someone who is hovering with a base pace that's much higher, 203 00:10:50,120 --> 00:10:52,840 Speaker 1: that's at ten minutes or eleven minutes. When I started 204 00:10:52,920 --> 00:10:57,240 Speaker 1: running regularly, that's certainly a lot closer to what I 205 00:10:57,280 --> 00:11:00,920 Speaker 1: was messing with. So over time, your base mileage pace 206 00:11:01,120 --> 00:11:05,120 Speaker 1: may shift, may change. But what's important here is that 207 00:11:05,480 --> 00:11:07,960 Speaker 1: we kind of analyze it on let's say, like a 208 00:11:08,160 --> 00:11:11,720 Speaker 1: rate of perceived exertion scale. So where would you say, Colleen, 209 00:11:11,800 --> 00:11:15,040 Speaker 1: that your base mileage should fall on a rate of 210 00:11:15,120 --> 00:11:17,840 Speaker 1: perceived exertion or an RPE scale. 211 00:11:18,559 --> 00:11:20,440 Speaker 4: Yeah, so were talking like one to ten here, with 212 00:11:20,520 --> 00:11:22,360 Speaker 4: ten being maximal effort. 213 00:11:22,720 --> 00:11:23,240 Speaker 2: Definitely. 214 00:11:24,240 --> 00:11:28,319 Speaker 4: So your base should probably be like a comfortable if 215 00:11:28,640 --> 00:11:31,400 Speaker 4: walking is like a one or a two, you should 216 00:11:31,400 --> 00:11:34,600 Speaker 4: be like four to five I think for your normal 217 00:11:34,679 --> 00:11:35,240 Speaker 4: run pace. 218 00:11:35,640 --> 00:11:38,040 Speaker 1: Yeah, I would say four or five, maybe a little 219 00:11:38,080 --> 00:11:41,000 Speaker 1: over five, but that would be like you are comfortable here, 220 00:11:41,200 --> 00:11:43,760 Speaker 1: this is your home, You want to make dinner, like 221 00:11:43,840 --> 00:11:44,400 Speaker 1: you're chilling. 222 00:11:44,520 --> 00:11:45,360 Speaker 3: Yeah. 223 00:11:45,559 --> 00:11:48,320 Speaker 4: Yeah, maybe you could get up to six, especially if, 224 00:11:48,440 --> 00:11:51,400 Speaker 4: like you know, sometimes you just feel really tired, or 225 00:11:51,440 --> 00:11:54,079 Speaker 4: maybe the weather is crappy or something, and it could 226 00:11:54,120 --> 00:11:57,000 Speaker 4: be a little bit harder. But yeah, you don't want 227 00:11:57,040 --> 00:11:59,800 Speaker 4: to get up to like seven eight. That's not an 228 00:11:59,840 --> 00:12:00,920 Speaker 4: e run anymore. 229 00:12:01,400 --> 00:12:04,480 Speaker 1: Okay, the next run on deck. Talk to me about 230 00:12:04,600 --> 00:12:08,160 Speaker 1: why recovery runs are important. 231 00:12:08,480 --> 00:12:10,880 Speaker 4: Yeah, So, like for me, I did a recovery run 232 00:12:10,880 --> 00:12:14,479 Speaker 4: this morning, and I had a really hard track session yesterday, 233 00:12:15,080 --> 00:12:17,680 Speaker 4: and I have a long run tomorrow, so today is 234 00:12:17,800 --> 00:12:21,520 Speaker 4: true recovery run day. Knowing what the purpose of the 235 00:12:21,640 --> 00:12:25,440 Speaker 4: run is is really important, and sometimes the purpose of 236 00:12:25,559 --> 00:12:28,360 Speaker 4: the run is like a long run, is to stretch myself, 237 00:12:28,600 --> 00:12:31,240 Speaker 4: push myself, you know, get out of my comfort a 238 00:12:31,280 --> 00:12:33,320 Speaker 4: little bit. The last few miles are going to suck, 239 00:12:33,640 --> 00:12:35,920 Speaker 4: and so you're okay with that that you don't use 240 00:12:35,960 --> 00:12:38,800 Speaker 4: that as a reason to stop. You just realize that 241 00:12:38,800 --> 00:12:41,280 Speaker 4: that's the purpose of the run, whereas the purpose of 242 00:12:41,320 --> 00:12:43,720 Speaker 4: the recovery run is to recover. So if you don't 243 00:12:43,760 --> 00:12:46,120 Speaker 4: feel like you're recovering, you're not doing it. 244 00:12:46,200 --> 00:12:47,959 Speaker 2: Right, right, right. 245 00:12:48,040 --> 00:12:51,560 Speaker 1: And so from a logistical side of things, recovery runs 246 00:12:51,640 --> 00:12:55,480 Speaker 1: typically at least one to two minutes slower in pace 247 00:12:55,840 --> 00:12:58,920 Speaker 1: than what might be your base pace run. So we're 248 00:12:58,960 --> 00:13:02,040 Speaker 1: definitely taking things down a notch here. If we were 249 00:13:02,080 --> 00:13:05,040 Speaker 1: saying that your base pace is at an RPE of 250 00:13:05,080 --> 00:13:08,400 Speaker 1: a five, maybe pushing a six on Sundays, then your 251 00:13:08,400 --> 00:13:12,680 Speaker 1: recovery runs should really feel like super breezy. We're talking 252 00:13:12,720 --> 00:13:18,720 Speaker 1: three four, enjoyable and not going on forever as if. 253 00:13:18,640 --> 00:13:19,320 Speaker 2: They were along. 254 00:13:19,800 --> 00:13:21,280 Speaker 3: Yeah, yeah, exactly. 255 00:13:22,000 --> 00:13:26,160 Speaker 1: Okay, So we've chatted recovery runs, we've chatted base runs. Oh, 256 00:13:26,440 --> 00:13:30,199 Speaker 1: one more thing to throw into the recovery run bucket 257 00:13:30,320 --> 00:13:32,360 Speaker 1: of thoughts you want to keep in mind here is 258 00:13:32,400 --> 00:13:36,839 Speaker 1: that also you want to per Colleen's point, you want 259 00:13:36,880 --> 00:13:40,200 Speaker 1: to feel like you're recovering the reason why recovery runs 260 00:13:40,280 --> 00:13:43,600 Speaker 1: are helpful for the body is because you're helping your 261 00:13:43,600 --> 00:13:47,760 Speaker 1: body push around the lactic acid that has probably accumulated 262 00:13:47,880 --> 00:13:52,280 Speaker 1: on your muscles. So this active recovery, hence the name 263 00:13:52,360 --> 00:13:56,079 Speaker 1: recovery run, is going to help you to repair that 264 00:13:56,400 --> 00:13:58,600 Speaker 1: damage that you may have inflicted on your body and 265 00:13:58,640 --> 00:14:00,760 Speaker 1: put you in a better place to show up the 266 00:14:00,800 --> 00:14:02,600 Speaker 1: next day or the next day. 267 00:14:03,240 --> 00:14:07,120 Speaker 4: Absolutely, And sometimes I love talking about active recovery because 268 00:14:07,120 --> 00:14:09,600 Speaker 4: I think a lot of people think about recovery as 269 00:14:09,640 --> 00:14:12,600 Speaker 4: like sitting on the couch, and sometimes it does look 270 00:14:12,679 --> 00:14:15,720 Speaker 4: like that. But sometimes if you sit around all day 271 00:14:15,800 --> 00:14:19,840 Speaker 4: and like you just feel stiff and like sluggish and 272 00:14:19,920 --> 00:14:24,240 Speaker 4: slow because you didn't do the active part of recovery. 273 00:14:24,320 --> 00:14:27,360 Speaker 4: And so whether that's maybe it's you know, doing some 274 00:14:27,520 --> 00:14:29,600 Speaker 4: yoga or getting on the spin bike or getting in 275 00:14:29,600 --> 00:14:32,320 Speaker 4: the pool, doing some laps, taking a you know, brisk 276 00:14:32,360 --> 00:14:36,080 Speaker 4: walk with the dog or something like that, something that's 277 00:14:36,120 --> 00:14:39,560 Speaker 4: still active but flushes the legs out a little bit, 278 00:14:39,800 --> 00:14:42,880 Speaker 4: you know, gets the muscles movings, you don't get too stiff. 279 00:14:43,880 --> 00:14:46,600 Speaker 4: I think that's going to make people feel better, and 280 00:14:46,600 --> 00:14:49,400 Speaker 4: it makes me feel better than if I just kind 281 00:14:49,440 --> 00:14:52,880 Speaker 4: of you know, like lay around all day for sure. 282 00:14:53,080 --> 00:14:57,440 Speaker 1: Okay, so base runs, recovery runs. Now let's talk about 283 00:14:57,840 --> 00:15:01,640 Speaker 1: tempo runs. Tempo runs, and I've had to define these 284 00:15:01,680 --> 00:15:04,040 Speaker 1: before when it comes to a lot. 285 00:15:03,880 --> 00:15:04,920 Speaker 2: Of the writing that I've done. 286 00:15:05,600 --> 00:15:09,120 Speaker 1: Experts will tell you that typically speaking, if you have 287 00:15:09,480 --> 00:15:14,600 Speaker 1: a five k pace, this tempo run might be, depending 288 00:15:14,640 --> 00:15:17,600 Speaker 1: on who you talk to, about thirty to forty five 289 00:15:17,840 --> 00:15:23,000 Speaker 1: seconds slower than your goal pace. So if I'm a runner, 290 00:15:23,400 --> 00:15:27,640 Speaker 1: I want to run a five k at an eight 291 00:15:27,720 --> 00:15:30,680 Speaker 1: minute mile on race day, my tempo run might be 292 00:15:30,760 --> 00:15:33,440 Speaker 1: me picking up the pace, getting like close toward my 293 00:15:33,560 --> 00:15:36,040 Speaker 1: racing pace and be something like an eight thirty. 294 00:15:36,360 --> 00:15:40,000 Speaker 4: Talk to me about what tempo runs look like for you, Colleen, Yeah, 295 00:15:40,000 --> 00:15:41,840 Speaker 4: that's a great way to explain it. I've also heard 296 00:15:41,960 --> 00:15:45,760 Speaker 4: that your tempo run should be the maximum you could 297 00:15:45,760 --> 00:15:48,880 Speaker 4: hold your tempo pace would be for an hour. So 298 00:15:48,920 --> 00:15:51,360 Speaker 4: if you can hold, if you could hold, you don't 299 00:15:51,400 --> 00:15:54,800 Speaker 4: typically tempo for an hour, but if you imagine it 300 00:15:54,920 --> 00:15:58,320 Speaker 4: like you would max out an hour. And that can 301 00:15:58,360 --> 00:16:00,560 Speaker 4: be tricky to think about sometimes because like when I'm 302 00:16:00,560 --> 00:16:03,040 Speaker 4: doing tempo, if I thought about that, I'd be like, 303 00:16:03,080 --> 00:16:05,440 Speaker 4: no way, can I hold this for an hour, but 304 00:16:05,520 --> 00:16:07,400 Speaker 4: it would be like if you were rate, if that 305 00:16:07,480 --> 00:16:10,600 Speaker 4: was like your our race pace, you know, the maximum 306 00:16:10,600 --> 00:16:13,840 Speaker 4: you could hold that would be for an hour all out. 307 00:16:14,560 --> 00:16:16,600 Speaker 4: So that's another way to think about it. I don't 308 00:16:16,600 --> 00:16:24,440 Speaker 4: want to be negative, but tempo is my least favorite workout. Yeah, 309 00:16:24,520 --> 00:16:27,320 Speaker 4: it's so hard. Tempo is that spot where you're like, 310 00:16:27,440 --> 00:16:31,400 Speaker 4: this is uncomfortable. I'm uncomfortable. I don't I'm not like, 311 00:16:31,760 --> 00:16:35,040 Speaker 4: you know, like all out, but I'm uncomfortable and I 312 00:16:35,200 --> 00:16:37,920 Speaker 4: just have to stay here for a while and to 313 00:16:38,000 --> 00:16:41,400 Speaker 4: embrace that, you know, discomfort. Whereas like when you're sprinting 314 00:16:41,440 --> 00:16:44,440 Speaker 4: or when you're running fast, it burns more, the pain 315 00:16:44,520 --> 00:16:47,280 Speaker 4: is more sharp, but it doesn't last very long, so 316 00:16:47,320 --> 00:16:49,120 Speaker 4: you're like, I can do this for two minutes, or 317 00:16:49,160 --> 00:16:52,240 Speaker 4: I can do this for thirty seconds, whereas for tempo, 318 00:16:52,440 --> 00:16:55,920 Speaker 4: it's like twenty minutes, twenty five, thirty minutes of just 319 00:16:56,360 --> 00:16:58,920 Speaker 4: being uncomfortable, which is hard. 320 00:16:59,160 --> 00:16:59,400 Speaker 3: Yeah. 321 00:16:59,560 --> 00:17:01,880 Speaker 1: No, it's definitely hard, and I feel like it probably 322 00:17:02,040 --> 00:17:06,040 Speaker 1: is super applicable to the mental state of teaching us 323 00:17:06,080 --> 00:17:08,320 Speaker 1: that we can do hard things, whether or not we're 324 00:17:08,359 --> 00:17:11,560 Speaker 1: actually lacing up and getting out there and running. I 325 00:17:11,600 --> 00:17:14,520 Speaker 1: think helpful right now also would be an example of 326 00:17:14,560 --> 00:17:17,840 Speaker 1: what a tempo workout might look like. So what's an 327 00:17:17,880 --> 00:17:19,880 Speaker 1: example of a tempo workout, Colleen? 328 00:17:20,640 --> 00:17:23,520 Speaker 4: Yeah, so tempo workouts are long, but you know, long 329 00:17:23,640 --> 00:17:28,320 Speaker 4: is a relative word. So for me, tempo either means 330 00:17:28,400 --> 00:17:32,760 Speaker 4: mile repeats with like ninety seconds between short short recovery 331 00:17:32,800 --> 00:17:37,400 Speaker 4: in between, or it means like four miles and then 332 00:17:37,520 --> 00:17:40,679 Speaker 4: maybe two miles and then maybe another two more miles 333 00:17:40,760 --> 00:17:45,240 Speaker 4: or something like that, so longer reps. Or you can 334 00:17:45,280 --> 00:17:49,240 Speaker 4: break it up into like breakup you know, six miles 335 00:17:49,280 --> 00:17:52,080 Speaker 4: into six times a mile, but you keep that recovery 336 00:17:52,119 --> 00:17:55,080 Speaker 4: between the miles super short, so you know, one to 337 00:17:55,160 --> 00:17:56,200 Speaker 4: two minutes in between. 338 00:18:04,000 --> 00:18:06,879 Speaker 1: Taking a break from today's episode to talk to you 339 00:18:06,960 --> 00:18:11,920 Speaker 1: about my sponsor Gooder Gooder makes no slip, no balance. 340 00:18:11,800 --> 00:18:14,920 Speaker 2: All polarized sunglasses. That's right. 341 00:18:14,960 --> 00:18:19,400 Speaker 1: We're not talking like super dorky looking styles. We're talking 342 00:18:19,600 --> 00:18:23,560 Speaker 1: super flattering, cute sonnies that are perfect for not just 343 00:18:23,640 --> 00:18:25,639 Speaker 1: picking up the pace on your next run, but also 344 00:18:25,800 --> 00:18:30,520 Speaker 1: like wearing to brunch, hitting some shops, doing your weekend thing. 345 00:18:31,080 --> 00:18:33,040 Speaker 1: Let me tell you it is such a game changer 346 00:18:33,080 --> 00:18:34,960 Speaker 1: when you put on a pair of sunglasses that are 347 00:18:35,119 --> 00:18:38,760 Speaker 1: no budge. When you're trying to get active, you become 348 00:18:38,880 --> 00:18:41,679 Speaker 1: one hundred percent focused on the task at hand instead 349 00:18:41,680 --> 00:18:44,359 Speaker 1: of worrying if these things are going to fall off 350 00:18:44,480 --> 00:18:45,040 Speaker 1: your face. 351 00:18:45,359 --> 00:18:48,119 Speaker 2: And that is why I love Gooder. 352 00:18:48,240 --> 00:18:52,560 Speaker 1: Plus, they've got so many super cute styles, including a 353 00:18:52,680 --> 00:18:55,680 Speaker 1: recently released wonder Woman collection. 354 00:18:55,920 --> 00:18:58,160 Speaker 2: They've got an awesome deal for her listeners. 355 00:18:58,160 --> 00:19:02,080 Speaker 1: Get ten dollars off your order today at Gooder dot 356 00:19:02,119 --> 00:19:06,200 Speaker 1: com slash hurdle using the code hurdle at checkout now. 357 00:19:06,280 --> 00:19:09,240 Speaker 1: Just to note, these glasses start at twenty five dollars, 358 00:19:09,320 --> 00:19:12,600 Speaker 1: so ten dollars off is a legit deal. 359 00:19:12,720 --> 00:19:14,280 Speaker 2: Again, use code hurdle. 360 00:19:13,960 --> 00:19:17,440 Speaker 1: At checkout at Gooder dot com slash hurdle to get 361 00:19:17,480 --> 00:19:29,080 Speaker 1: ten dollars off your order today. So I think someone 362 00:19:29,160 --> 00:19:32,080 Speaker 1: listening to this would then ask the question, what's the 363 00:19:32,119 --> 00:19:35,959 Speaker 1: difference between tempo work and interval work? 364 00:19:36,400 --> 00:19:40,200 Speaker 4: I would say tempo work is slower than interval work. 365 00:19:40,240 --> 00:19:43,439 Speaker 4: And usually when I'm doing interval work, I'm thinking of 366 00:19:44,000 --> 00:19:48,520 Speaker 4: like three k race pace or maybe between between fifteen 367 00:19:48,600 --> 00:19:52,080 Speaker 4: hundred and five k race pace, And so when you're 368 00:19:52,119 --> 00:19:56,399 Speaker 4: doing tempo, sometimes if you've been working on race pace stuff, 369 00:19:56,640 --> 00:20:00,240 Speaker 4: tempo can actually feel really slow. At first because it's 370 00:20:00,320 --> 00:20:03,760 Speaker 4: much more controlled, but you're working on that edge of 371 00:20:03,840 --> 00:20:09,919 Speaker 4: like your aerobic threshold, whereas where you're in an interval work, 372 00:20:10,400 --> 00:20:14,879 Speaker 4: you're dipping into that anaerobic you know, anaerobic part of 373 00:20:14,920 --> 00:20:18,680 Speaker 4: your training. And so there's like that kind of fine line, 374 00:20:18,720 --> 00:20:22,000 Speaker 4: but very big difference between the two. Because your tempo 375 00:20:22,040 --> 00:20:25,440 Speaker 4: should be much more controlled and much more you should 376 00:20:25,440 --> 00:20:27,800 Speaker 4: be able to hold it for much longer got you. 377 00:20:28,080 --> 00:20:31,120 Speaker 1: And I think it's also important to reiterate that because 378 00:20:31,320 --> 00:20:36,720 Speaker 1: Colleen is a speedy athlete, her tempo runs. When she 379 00:20:36,800 --> 00:20:39,480 Speaker 1: says like I might do four miles than two miles 380 00:20:39,480 --> 00:20:43,080 Speaker 1: than one mile, that amount of time that she's going 381 00:20:43,119 --> 00:20:45,480 Speaker 1: to be out there might be the same as if 382 00:20:45,520 --> 00:20:47,399 Speaker 1: I was to say I'm going to go out there 383 00:20:47,480 --> 00:20:51,560 Speaker 1: and do three miles, one point five miles, and point 384 00:20:51,600 --> 00:20:54,560 Speaker 1: five miles. So keep in mind that we're talking like 385 00:20:54,680 --> 00:20:57,240 Speaker 1: time on our feet here, and for someone that is 386 00:20:57,280 --> 00:20:59,960 Speaker 1: an Olympian of your status, it's going to be a 387 00:21:00,080 --> 00:21:02,800 Speaker 1: little bit different for me. A tempo workout example that 388 00:21:02,880 --> 00:21:05,320 Speaker 1: I did recently was I went out, I warned up 389 00:21:05,320 --> 00:21:09,000 Speaker 1: for one mile, and then I did thirty six minutes 390 00:21:09,520 --> 00:21:12,160 Speaker 1: at tempo pace and then I cooled down for another 391 00:21:12,200 --> 00:21:15,800 Speaker 1: half mile. So really, obviously, there are so many different 392 00:21:15,800 --> 00:21:17,959 Speaker 1: ways that you can get into the mix with this, 393 00:21:18,119 --> 00:21:20,920 Speaker 1: but these are just some examples to get you started. 394 00:21:21,240 --> 00:21:24,320 Speaker 1: I know, we also just touched on intervals, so let's 395 00:21:24,760 --> 00:21:29,000 Speaker 1: bring that up to the forefront next. Interval training, just 396 00:21:29,160 --> 00:21:33,720 Speaker 1: like tempo training, can look very different depending on what 397 00:21:34,160 --> 00:21:37,160 Speaker 1: the day's workout is, whether you're working with a coach, 398 00:21:37,240 --> 00:21:41,480 Speaker 1: whether you're finding some examples of interval workouts online. Oftentimes 399 00:21:41,520 --> 00:21:46,000 Speaker 1: what we'll see is interval workouts written by either timing 400 00:21:46,560 --> 00:21:50,040 Speaker 1: or by distance. Distance often super helpful if you have 401 00:21:50,280 --> 00:21:53,720 Speaker 1: access to a track and an example of an interval 402 00:21:53,760 --> 00:21:55,919 Speaker 1: workout when you're at a track, Colleen, what does that 403 00:21:55,960 --> 00:21:56,280 Speaker 1: look like? 404 00:21:58,080 --> 00:22:00,280 Speaker 4: Let's see, maybe one that I'm going to do in 405 00:22:00,320 --> 00:22:03,919 Speaker 4: the next week is two sets of twelve hundred, eight hundred, 406 00:22:03,960 --> 00:22:07,560 Speaker 4: four hundred. So you start your twelve hundred at you 407 00:22:07,600 --> 00:22:09,680 Speaker 4: know a certain pace. Your eight hundred is going to 408 00:22:09,720 --> 00:22:12,080 Speaker 4: be a little bit quicker than that, maybe like one 409 00:22:12,160 --> 00:22:14,600 Speaker 4: or two seconds a lap quicker than that, and then 410 00:22:14,640 --> 00:22:16,880 Speaker 4: your four hundred pace should be even quicker than that, 411 00:22:17,080 --> 00:22:20,200 Speaker 4: like another second or two for that you know lap 412 00:22:20,280 --> 00:22:23,720 Speaker 4: pace quicker, and you get more time in between. So 413 00:22:23,800 --> 00:22:27,000 Speaker 4: the fun part here is that you get more recovery 414 00:22:27,359 --> 00:22:29,199 Speaker 4: and you feel like you have your breath back and 415 00:22:29,200 --> 00:22:31,320 Speaker 4: you kind of have your legs a little bit before 416 00:22:31,359 --> 00:22:34,359 Speaker 4: you go into the next rep, which I really like. 417 00:22:35,119 --> 00:22:37,480 Speaker 4: So you might have, you know, two or three or 418 00:22:37,680 --> 00:22:41,639 Speaker 4: four minutes between the twelve hundred and the eight, and 419 00:22:41,680 --> 00:22:44,239 Speaker 4: then maybe two or three minutes between the twelve and 420 00:22:44,320 --> 00:22:46,800 Speaker 4: the four, and then you might even have like five 421 00:22:46,960 --> 00:22:50,560 Speaker 4: or six minutes between the four and then starting it 422 00:22:50,560 --> 00:22:52,639 Speaker 4: over again and doing another twelve. 423 00:22:52,680 --> 00:22:55,359 Speaker 1: And so something important here, A question that comes in 424 00:22:55,400 --> 00:22:57,320 Speaker 1: a lot I'm sure you get it in your DMS 425 00:22:57,400 --> 00:23:00,640 Speaker 1: as well, is when someone says something like a workout 426 00:23:00,680 --> 00:23:04,240 Speaker 1: could be twelve by four hundred meters with ninety seconds rest, 427 00:23:04,400 --> 00:23:08,159 Speaker 1: let's talk about the rest. What are you doing during 428 00:23:08,359 --> 00:23:09,480 Speaker 1: that time period? 429 00:23:09,920 --> 00:23:13,679 Speaker 4: Such a good question. Sometimes we do workouts like twenty 430 00:23:13,720 --> 00:23:17,399 Speaker 4: times two hundred off of one hundred meters, jog in 431 00:23:17,480 --> 00:23:21,359 Speaker 4: thirty seconds. That's like my death workout. I hate those. 432 00:23:22,160 --> 00:23:26,000 Speaker 4: But yeah, so that means your recovery is as soon 433 00:23:26,040 --> 00:23:29,040 Speaker 4: as you cross that finish line, you do not stop. 434 00:23:29,160 --> 00:23:33,280 Speaker 4: You keep jogging at a slower pace, but you in 435 00:23:33,320 --> 00:23:35,960 Speaker 4: our you know, in our workout, and this might obviously 436 00:23:36,080 --> 00:23:38,680 Speaker 4: isn't the same for everyone, but just as an example, 437 00:23:38,800 --> 00:23:41,040 Speaker 4: we are going to cover the next one hundred meters 438 00:23:41,080 --> 00:23:44,840 Speaker 4: and thirty seconds, and that's your recovery. You're jogging, you know, 439 00:23:44,960 --> 00:23:49,000 Speaker 4: jogging slower than you were just running, but you don't stop. 440 00:23:49,119 --> 00:23:50,680 Speaker 4: And then as soon as you get the hundred and 441 00:23:50,760 --> 00:23:53,960 Speaker 4: at thirty seconds, you do another four hundred. But then 442 00:23:54,080 --> 00:23:56,800 Speaker 4: sometimes if the effort is really hard and you're kind 443 00:23:56,800 --> 00:23:59,960 Speaker 4: of you're going faster, and say you get three minutes 444 00:24:00,119 --> 00:24:04,280 Speaker 4: of recovery, then I might walk or stand for the 445 00:24:04,320 --> 00:24:07,240 Speaker 4: first minute and then jog around for the next two 446 00:24:07,280 --> 00:24:10,600 Speaker 4: minutes to keep my legs moving, like not get stiff, 447 00:24:10,840 --> 00:24:13,679 Speaker 4: you know, not get cold if it's cold out. But 448 00:24:13,760 --> 00:24:16,040 Speaker 4: I'm not worried as much there about I have to 449 00:24:16,160 --> 00:24:19,040 Speaker 4: cover a certain amount of time or distance in a 450 00:24:19,040 --> 00:24:21,520 Speaker 4: certain amount of time. I'm just kind of staying loose, 451 00:24:22,040 --> 00:24:25,960 Speaker 4: staying you know, getting recovered, but staying loose for the 452 00:24:26,000 --> 00:24:27,680 Speaker 4: next rep right. 453 00:24:27,840 --> 00:24:31,560 Speaker 1: So, obviously, depending on where you're getting this workout from, 454 00:24:31,640 --> 00:24:33,920 Speaker 1: if you're working with a coach, if you're funding it online, 455 00:24:34,200 --> 00:24:37,679 Speaker 1: this training plan or person should articulate whether or not 456 00:24:38,119 --> 00:24:41,440 Speaker 1: you are just straight up resting or if you're jogging 457 00:24:41,560 --> 00:24:44,160 Speaker 1: or if you're walking or whatever it may be. But obviously, 458 00:24:44,200 --> 00:24:47,919 Speaker 1: again a lot of different ways to implement intervals into 459 00:24:47,960 --> 00:24:51,679 Speaker 1: your training routine. And the last type of run, My 460 00:24:51,880 --> 00:24:54,720 Speaker 1: favorite type of run when I'm not injured is the 461 00:24:54,800 --> 00:24:55,399 Speaker 1: long run. 462 00:24:55,920 --> 00:24:57,000 Speaker 3: Oh look at you go. 463 00:24:57,480 --> 00:24:59,280 Speaker 2: I love the long run, you know what. I love 464 00:24:59,320 --> 00:25:00,359 Speaker 2: the long run or. 465 00:25:00,440 --> 00:25:03,760 Speaker 1: I love it because it's just like that time to 466 00:25:03,880 --> 00:25:07,840 Speaker 1: zone out and truly forget about everything I feel like. 467 00:25:07,920 --> 00:25:10,560 Speaker 2: For me, and it's like a weekend thing. 468 00:25:10,680 --> 00:25:13,000 Speaker 1: It's like you wake up, you like, have a nice 469 00:25:13,040 --> 00:25:16,159 Speaker 1: little breakfast or like something that feels good before you're 470 00:25:16,160 --> 00:25:18,240 Speaker 1: gonna go on the run, and then you get out 471 00:25:18,240 --> 00:25:21,199 Speaker 1: there and it's just like for me, it's it's my 472 00:25:21,400 --> 00:25:23,919 Speaker 1: me time now. I think it's important though, for the 473 00:25:23,960 --> 00:25:26,200 Speaker 1: long run, when we talk about this, to get a 474 00:25:26,240 --> 00:25:31,000 Speaker 1: little specific about the fact that long is also interpretive. 475 00:25:31,119 --> 00:25:34,240 Speaker 1: So if you are someone that is training for a 476 00:25:34,320 --> 00:25:37,919 Speaker 1: five k, then maybe like your long run is actually 477 00:25:38,320 --> 00:25:41,200 Speaker 1: doing the five k or practicing for the five k, 478 00:25:41,480 --> 00:25:45,240 Speaker 1: Whereas if you're training for a marathon, then your long 479 00:25:45,320 --> 00:25:48,560 Speaker 1: runs over time will go up from thirteen to fourteen 480 00:25:48,600 --> 00:25:51,800 Speaker 1: to fifteen and depending on your training plan sometimes up 481 00:25:51,840 --> 00:25:53,800 Speaker 1: to twenty two to twenty four miles. 482 00:25:54,119 --> 00:25:57,240 Speaker 4: Yep, yeah, it's totally relative. I think a lot of 483 00:25:57,240 --> 00:26:03,560 Speaker 4: people are surprised that me my team run we don't. Well, yeah, 484 00:26:03,600 --> 00:26:05,800 Speaker 4: I don't think we have any marathon ers on the 485 00:26:05,840 --> 00:26:08,439 Speaker 4: Barn and Truck Club right now, my former team, but 486 00:26:08,520 --> 00:26:12,720 Speaker 4: we all do very long runs like an hour and 487 00:26:12,720 --> 00:26:16,920 Speaker 4: forty five minutes to two hours, depending on the athlete, 488 00:26:17,280 --> 00:26:19,440 Speaker 4: and that just is I don't know, the long run 489 00:26:19,520 --> 00:26:22,800 Speaker 4: is so different. I've seen other people who train for 490 00:26:22,880 --> 00:26:26,840 Speaker 4: fifteen hundreds and steeples who the max long run they'll 491 00:26:26,840 --> 00:26:29,560 Speaker 4: do is like an hour and twenty or an hour 492 00:26:29,600 --> 00:26:31,960 Speaker 4: and thirty minutes, and other people in the same event 493 00:26:32,000 --> 00:26:33,760 Speaker 4: will do two hours for their long run. 494 00:26:33,880 --> 00:26:36,880 Speaker 3: So there's really no wrong or right way to do it. 495 00:26:37,000 --> 00:26:39,320 Speaker 4: Because if you're doing like a twenty mile long run 496 00:26:39,359 --> 00:26:42,440 Speaker 4: and you're only running like forty miles a week might 497 00:26:42,480 --> 00:26:45,919 Speaker 4: not be the right balance for you. So it's just 498 00:26:45,960 --> 00:26:49,399 Speaker 4: so dependent on what your goals are, where you're at, 499 00:26:49,960 --> 00:26:53,200 Speaker 4: and kind of yeah, just like what your where your 500 00:26:53,320 --> 00:26:54,399 Speaker 4: fitness level. 501 00:26:54,240 --> 00:26:57,160 Speaker 1: Is definitely and I think something to keep in mind, 502 00:26:57,160 --> 00:26:59,679 Speaker 1: and we're not going to dive into this in this episode. 503 00:26:59,720 --> 00:27:03,119 Speaker 1: But depending on how long you're going out there for, 504 00:27:03,480 --> 00:27:06,280 Speaker 1: whether you're doing something like an interval workout or you're 505 00:27:06,359 --> 00:27:09,240 Speaker 1: choosing to do a long run. Obviously, the different types 506 00:27:09,280 --> 00:27:12,560 Speaker 1: of runs are going to require different fueling strategies, so 507 00:27:12,600 --> 00:27:15,400 Speaker 1: that's definitely something to keep in mind and make sure 508 00:27:15,400 --> 00:27:18,359 Speaker 1: that you're putting your body in the best possible place 509 00:27:18,480 --> 00:27:20,240 Speaker 1: to take care of it so that you can keep 510 00:27:20,280 --> 00:27:21,800 Speaker 1: showing up day in and day out. 511 00:27:22,359 --> 00:27:24,639 Speaker 4: The one thing I do love about the long run 512 00:27:25,280 --> 00:27:28,120 Speaker 4: is post long run brunch. 513 00:27:29,520 --> 00:27:30,600 Speaker 2: Love post long run. 514 00:27:32,400 --> 00:27:35,439 Speaker 1: It the best part, the best part. One other thing 515 00:27:35,520 --> 00:27:36,920 Speaker 1: to touch on when it comes to a long run 516 00:27:37,040 --> 00:27:41,600 Speaker 1: is pace. Here again, long run should be pretty much 517 00:27:41,800 --> 00:27:44,720 Speaker 1: in the base pace zone. I would say, what do 518 00:27:44,760 --> 00:27:45,120 Speaker 1: you say? 519 00:27:45,840 --> 00:27:48,040 Speaker 4: Yeah, most of the time we just do our long 520 00:27:48,119 --> 00:27:51,560 Speaker 4: run at Yeah. It starts out maybe feeling kind of easy, 521 00:27:51,600 --> 00:27:54,080 Speaker 4: maybe it's a four. You know, after an hour and 522 00:27:54,119 --> 00:27:56,560 Speaker 4: a half, I'm starting to get into the six. It 523 00:27:56,600 --> 00:27:59,040 Speaker 4: feels really hard the last couple of miles. You know, 524 00:27:59,320 --> 00:28:01,879 Speaker 4: it might even get to feel like a six or 525 00:28:01,960 --> 00:28:05,400 Speaker 4: a seven in the last couple miles, and that's okay. 526 00:28:06,880 --> 00:28:10,320 Speaker 4: The other thing is that a lot of people running 527 00:28:10,440 --> 00:28:13,919 Speaker 4: elite long races will make their long run into a 528 00:28:13,960 --> 00:28:17,679 Speaker 4: workout and so they maybe actually drop the tempo in 529 00:28:17,760 --> 00:28:21,399 Speaker 4: the last you know, half of their long run, really 530 00:28:21,480 --> 00:28:24,800 Speaker 4: practicing what a race would look like, you know, where 531 00:28:24,800 --> 00:28:27,640 Speaker 4: that you don't start out your race at your fastest 532 00:28:27,680 --> 00:28:30,760 Speaker 4: pace and then drop down or you know, increase your pace. 533 00:28:31,160 --> 00:28:34,480 Speaker 4: You would ideally start at a more comfortable pace and 534 00:28:34,560 --> 00:28:37,000 Speaker 4: break it down and be running your fastest pace at 535 00:28:37,000 --> 00:28:39,240 Speaker 4: the end. So a lot of people will practice that 536 00:28:39,600 --> 00:28:40,800 Speaker 4: in their long run as well. 537 00:28:41,320 --> 00:28:45,520 Speaker 1: Definitely, So this is a loose guide. I say loose 538 00:28:45,560 --> 00:28:49,320 Speaker 1: because there's a lot of interpretation when it comes to 539 00:28:49,480 --> 00:28:52,960 Speaker 1: running and a lot of different opportunities you can take 540 00:28:53,040 --> 00:28:56,280 Speaker 1: to try different things as you go on your own 541 00:28:56,280 --> 00:29:00,840 Speaker 1: individual journey. But outlining these different type of runs, these 542 00:29:00,840 --> 00:29:03,800 Speaker 1: different types of workouts, again, it's just meant to give 543 00:29:03,880 --> 00:29:08,200 Speaker 1: you some insight into what opportunity you have to take 544 00:29:08,240 --> 00:29:11,440 Speaker 1: advantage of trying new things as a runner and really 545 00:29:11,560 --> 00:29:15,400 Speaker 1: understanding more about the sport as you get more involved 546 00:29:15,640 --> 00:29:20,440 Speaker 1: in and on your own journey. Colleen, if you had 547 00:29:20,440 --> 00:29:23,320 Speaker 1: to pick your favorite run, what's your favorite run? 548 00:29:24,520 --> 00:29:25,760 Speaker 3: I love speed day. 549 00:29:26,240 --> 00:29:29,000 Speaker 4: I like when we do that are just you get 550 00:29:29,280 --> 00:29:31,520 Speaker 4: all out, like as fast as you can go and 551 00:29:31,560 --> 00:29:34,760 Speaker 4: you get as much recovery as you need, You put 552 00:29:34,800 --> 00:29:37,160 Speaker 4: on your spikes and you just, you know, you just fly. 553 00:29:37,480 --> 00:29:38,680 Speaker 4: That's the most fun for me. 554 00:29:39,520 --> 00:29:42,920 Speaker 1: What excites you right now when you think about running 555 00:29:43,000 --> 00:29:44,200 Speaker 1: and the next year to come? 556 00:29:45,680 --> 00:29:50,320 Speaker 4: M Well, honestly, what got me super excited for my 557 00:29:50,440 --> 00:29:53,800 Speaker 4: first race as an unattached athlete, first race of the 558 00:29:53,840 --> 00:29:57,360 Speaker 4: twenty twenty one season, which is now an Olympic year, 559 00:29:57,400 --> 00:30:02,240 Speaker 4: fingers crossed. I did a fundraiser for an organization local 560 00:30:02,240 --> 00:30:06,120 Speaker 4: to Phoenix where my race was that supports They have 561 00:30:06,160 --> 00:30:09,840 Speaker 4: a mentorship program that supports women of color ages eighteen 562 00:30:09,880 --> 00:30:12,880 Speaker 4: to thirty in the Phoenix area. And I raced with 563 00:30:13,120 --> 00:30:16,640 Speaker 4: a top that said Achieving My Purpose on the front 564 00:30:16,640 --> 00:30:19,280 Speaker 4: of it, which is the name of the organization and 565 00:30:19,440 --> 00:30:21,479 Speaker 4: was also very applicable to what I felt like I 566 00:30:21,560 --> 00:30:25,080 Speaker 4: was doing on the track, And I got a pledget 567 00:30:25,520 --> 00:30:28,840 Speaker 4: page going and we raised over seven thousand dollars for 568 00:30:29,200 --> 00:30:32,360 Speaker 4: the organization, which was really cool and just felt like 569 00:30:32,640 --> 00:30:35,320 Speaker 4: an amazing way to start the year and just gave 570 00:30:35,400 --> 00:30:40,440 Speaker 4: me purpose, gave me kind of inspiration and really got 571 00:30:40,440 --> 00:30:43,520 Speaker 4: me kind of excited about the year to come and 572 00:30:43,600 --> 00:30:46,800 Speaker 4: just the future and feeling like I should be taking 573 00:30:46,800 --> 00:30:49,760 Speaker 4: this opportunity and using my platform to do this more often, 574 00:30:50,000 --> 00:30:53,200 Speaker 4: and now I feel like I kind of free to 575 00:30:53,320 --> 00:30:55,640 Speaker 4: be able to do that, and it feels really good, 576 00:30:55,680 --> 00:30:56,680 Speaker 4: feels really empowering. 577 00:30:57,120 --> 00:30:58,400 Speaker 2: I love to hear that. Well. 578 00:30:58,680 --> 00:31:01,720 Speaker 1: I'm excited to follow up with you as the weeks, 579 00:31:01,800 --> 00:31:06,400 Speaker 1: the months, the announcements come by, and I'm looking forward 580 00:31:06,440 --> 00:31:10,440 Speaker 1: to hopefully cheering you on come the Olympics this summer. 581 00:31:10,880 --> 00:31:13,640 Speaker 3: Thank you. I always appreciate the support, love the pod. 582 00:31:13,840 --> 00:31:16,560 Speaker 4: I love throwing it on when I'm doing that easy 583 00:31:16,600 --> 00:31:19,520 Speaker 4: recovery run day I get listened to my air pods 584 00:31:19,560 --> 00:31:21,960 Speaker 4: and I have my air pods in and listen to podcasts, 585 00:31:22,040 --> 00:31:24,560 Speaker 4: and yours is always a good one, So keep it up. 586 00:31:24,800 --> 00:31:28,000 Speaker 1: Thanks girlfriend, Colleen. How do the hurdlers keep up with you? 587 00:31:28,040 --> 00:31:29,720 Speaker 1: If they're not following you already? 588 00:31:31,080 --> 00:31:35,320 Speaker 4: My main mode of communication with my followers is definitely Instagram. 589 00:31:36,240 --> 00:31:39,240 Speaker 4: You can follow me there at Steeple squigs for lots 590 00:31:39,280 --> 00:31:46,200 Speaker 4: of training, cooking and dog content. You're clubhousing, right, Oh, 591 00:31:46,240 --> 00:31:49,040 Speaker 4: I am clubhousing. I'm new to Clubhouse, but I'm very 592 00:31:49,080 --> 00:31:52,560 Speaker 4: excited about it. I am calling Quigly on Clubhouse and 593 00:31:52,600 --> 00:31:54,040 Speaker 4: I'm Steeple squigs on Twitter. 594 00:31:54,320 --> 00:31:58,120 Speaker 1: I'm over at Emily a Body and at Hurdle Podcast. 595 00:31:58,360 --> 00:32:01,560 Speaker 1: Another hurdle conquer Catch you guys next time.