1 00:00:00,240 --> 00:00:04,240 Speaker 1: Everybody has their own pace. The beauty of running, to 2 00:00:04,320 --> 00:00:07,800 Speaker 1: me is that you are on this journey to just 3 00:00:07,840 --> 00:00:10,760 Speaker 1: get better, and it should be for yourself. It shouldn't 4 00:00:10,760 --> 00:00:12,720 Speaker 1: be to keep up with anybody, it shouldn't be to 5 00:00:12,760 --> 00:00:17,040 Speaker 1: beat anybody. It should just be this constant pursuit of 6 00:00:17,120 --> 00:00:30,960 Speaker 1: getting better and hopefully enjoying the process as well. 7 00:00:35,280 --> 00:00:38,560 Speaker 2: Hay Hurdler's only a body popping in with another installment 8 00:00:38,640 --> 00:00:42,159 Speaker 2: of Hurdle Moment from Hardle this week, I am bringing 9 00:00:42,200 --> 00:00:45,040 Speaker 2: something that has been on my mind to the feed. 10 00:00:45,120 --> 00:00:49,239 Speaker 2: We're talking all about pacing. I myself without real races 11 00:00:49,320 --> 00:00:53,319 Speaker 2: on the calendar, have been trying to pick things up, 12 00:00:53,360 --> 00:00:56,600 Speaker 2: pick up the speed and have some fun, trying to 13 00:00:56,640 --> 00:00:59,600 Speaker 2: break my own times. And so recently I race with 14 00:00:59,640 --> 00:01:02,760 Speaker 2: a five and a half marathon and I am excited 15 00:01:03,160 --> 00:01:06,360 Speaker 2: to see what I can do and on my quest 16 00:01:06,760 --> 00:01:10,080 Speaker 2: for speed, I had a lot of questions and that 17 00:01:10,319 --> 00:01:14,600 Speaker 2: is where today's special guest coach, Sam Tooley comes into 18 00:01:14,600 --> 00:01:17,960 Speaker 2: the mix. Sam is an online endurance and mindset coach. 19 00:01:18,160 --> 00:01:21,160 Speaker 2: He's also the owner of Alpha Gym's in New Jersey 20 00:01:21,160 --> 00:01:23,520 Speaker 2: and he's a dear friend of mine, one that's got 21 00:01:23,560 --> 00:01:27,240 Speaker 2: a ton of intel to answer all of the questions. 22 00:01:27,240 --> 00:01:29,560 Speaker 2: In today's episode, we'll talk about how to figure out 23 00:01:29,560 --> 00:01:32,440 Speaker 2: what your goal pace should be, how often you should 24 00:01:32,440 --> 00:01:35,440 Speaker 2: actually be running at that pace a spoiler alert it's 25 00:01:35,520 --> 00:01:38,000 Speaker 2: not very often at all, what a typical week of 26 00:01:38,120 --> 00:01:42,440 Speaker 2: training might look like, and the ever popular question, how 27 00:01:42,480 --> 00:01:46,280 Speaker 2: do I get faster? Sam's been a huge resource for 28 00:01:46,400 --> 00:01:50,400 Speaker 2: me and I'm so excited to have him dispel his 29 00:01:50,840 --> 00:01:54,960 Speaker 2: great attitude and wisdom on all of you. As always, 30 00:01:55,000 --> 00:01:57,720 Speaker 2: if you like what you're listening to, feel free to 31 00:01:57,800 --> 00:02:00,440 Speaker 2: tag me over on social at Hurdle Podcast and Emily 32 00:02:00,480 --> 00:02:02,400 Speaker 2: a Body. If you have a hurdle moment of your 33 00:02:02,440 --> 00:02:04,480 Speaker 2: own to share or just want to say hi, reach 34 00:02:04,480 --> 00:02:07,800 Speaker 2: out to me over email. It's Emily at hurdle dot us. 35 00:02:07,960 --> 00:02:11,280 Speaker 2: If you haven't yet subscribed to the weekly Hurdle newsletter 36 00:02:11,320 --> 00:02:13,840 Speaker 2: to link to do that is in the show notes. 37 00:02:14,120 --> 00:02:16,360 Speaker 2: And last, but not least, if you have yet to 38 00:02:16,520 --> 00:02:19,200 Speaker 2: rate the show in the iTunes store I'm pulling for this. 39 00:02:19,320 --> 00:02:22,320 Speaker 2: We have six days left in August. Please head on 40 00:02:22,360 --> 00:02:24,840 Speaker 2: in there, rate review the show and help me get 41 00:02:25,040 --> 00:02:29,360 Speaker 2: to that thousand reviews and ratings goal. I know we 42 00:02:29,400 --> 00:02:31,520 Speaker 2: can do it, and with that it's time to pick 43 00:02:31,560 --> 00:02:40,560 Speaker 2: up the pace. Let's get to hurdling. Today. I'm sitting 44 00:02:40,600 --> 00:02:45,239 Speaker 2: down with Sam Tooley. He's an online endurance and mindset coach. 45 00:02:45,400 --> 00:02:49,600 Speaker 2: He's also the owner of a few gyms in New Jersey, 46 00:02:49,639 --> 00:02:52,840 Speaker 2: Alpha Gyms. Sam, what's up, what's happening. 47 00:02:53,040 --> 00:02:54,040 Speaker 1: Happy to be here with you. 48 00:02:54,400 --> 00:02:57,480 Speaker 2: I have been dealing with something, and that's why we're 49 00:02:57,480 --> 00:02:58,400 Speaker 2: sitting down today. 50 00:02:59,000 --> 00:03:03,160 Speaker 1: I think we're all dealing with something right now. But yeah, 51 00:03:03,280 --> 00:03:05,720 Speaker 1: this is definitely in line with what's going on for 52 00:03:05,760 --> 00:03:06,360 Speaker 1: a lot of people. 53 00:03:06,800 --> 00:03:09,280 Speaker 2: I'm dealing with something, so I mean I'm dealing with 54 00:03:09,320 --> 00:03:13,200 Speaker 2: many things, but the thing that we're talking about today 55 00:03:13,960 --> 00:03:19,400 Speaker 2: is pacing. So, like many people, I have been reevaluating 56 00:03:19,440 --> 00:03:25,880 Speaker 2: my goals and adjusting now that racing is in a 57 00:03:25,919 --> 00:03:30,040 Speaker 2: different light than it once was, and my personal goals 58 00:03:30,080 --> 00:03:34,400 Speaker 2: have just been circulating around this idea of getting faster, 59 00:03:34,720 --> 00:03:38,640 Speaker 2: making my own finish lines, and racing different distances, so 60 00:03:38,800 --> 00:03:42,080 Speaker 2: like the mile, the five k, the ten k, the 61 00:03:42,120 --> 00:03:44,400 Speaker 2: half marathon. I don't know if I have a virtual 62 00:03:44,440 --> 00:03:49,160 Speaker 2: marathon in me. Basically, I'm just thinking about pace lately, 63 00:03:49,320 --> 00:03:51,720 Speaker 2: and so today we're going to chat about pace. 64 00:03:52,720 --> 00:03:55,120 Speaker 1: Yeah, I think a lot of people are dealing with 65 00:03:55,160 --> 00:03:57,200 Speaker 1: the fact that there's no I guess you could say, 66 00:03:57,280 --> 00:04:01,120 Speaker 1: legitimate race on the calendar and push themselves to kind 67 00:04:01,120 --> 00:04:05,480 Speaker 1: of just push is a challenge in itself. So it's 68 00:04:05,680 --> 00:04:07,600 Speaker 1: it's a tough task on hand, and I think a 69 00:04:07,640 --> 00:04:10,040 Speaker 1: lot of people are kind of left with that question 70 00:04:10,080 --> 00:04:13,160 Speaker 1: mark about what to do next and just how to 71 00:04:13,160 --> 00:04:16,800 Speaker 1: attack it. So again, you're not alone, and I'm right 72 00:04:16,800 --> 00:04:17,279 Speaker 1: there with you. 73 00:04:18,240 --> 00:04:20,719 Speaker 2: So before I start to ask you all of the 74 00:04:20,760 --> 00:04:24,919 Speaker 2: pacing questions, give me a little insight into your background 75 00:04:25,120 --> 00:04:27,080 Speaker 2: and talk to me about the kind of athletes that 76 00:04:27,120 --> 00:04:29,560 Speaker 2: you're working with on the regular. Yeah. 77 00:04:29,600 --> 00:04:33,919 Speaker 1: So I kind of stumbled upon running. And there's two 78 00:04:33,960 --> 00:04:36,440 Speaker 1: there's two paths of this story, and I'll keep them short. 79 00:04:36,480 --> 00:04:39,600 Speaker 1: But basically, I played every sport under the sun growing up, 80 00:04:39,640 --> 00:04:42,360 Speaker 1: and the only reason that I was even remotely good 81 00:04:42,360 --> 00:04:46,360 Speaker 1: at them was because I was fast. And the story 82 00:04:46,400 --> 00:04:48,360 Speaker 1: as to how I got looped into running on the 83 00:04:48,360 --> 00:04:51,919 Speaker 1: track team in high school was my buddy stole my 84 00:04:51,960 --> 00:04:54,840 Speaker 1: bike and I chased him down on foot and threw 85 00:04:54,920 --> 00:04:56,680 Speaker 1: him off the bike, and his older brother, who I 86 00:04:56,680 --> 00:04:59,039 Speaker 1: thought was going to come over and beat the crap 87 00:04:59,080 --> 00:05:01,400 Speaker 1: out of me, just was like eyeballs out of his 88 00:05:01,520 --> 00:05:03,960 Speaker 1: skull and he's like, yo, He's like, you are coming 89 00:05:03,960 --> 00:05:07,480 Speaker 1: out for the track team, And that is literally how 90 00:05:07,480 --> 00:05:10,280 Speaker 1: I got started, and fortunately it just clicked and it 91 00:05:10,320 --> 00:05:13,400 Speaker 1: was like it was explained to me super simply. It said, 92 00:05:13,440 --> 00:05:16,120 Speaker 1: you know, running is fair and what you put into 93 00:05:16,160 --> 00:05:17,359 Speaker 1: it is what you're going to get out of it, 94 00:05:17,440 --> 00:05:20,040 Speaker 1: and so kind of just put my head down and 95 00:05:20,120 --> 00:05:22,760 Speaker 1: got to work, and it was the first sport where 96 00:05:22,760 --> 00:05:25,160 Speaker 1: it was like, Okay, if you really work your ass off, 97 00:05:25,200 --> 00:05:27,680 Speaker 1: you're going to get better at this. And it clicked 98 00:05:27,720 --> 00:05:31,240 Speaker 1: pretty quickly. Went on to be a multiple times state 99 00:05:31,320 --> 00:05:35,320 Speaker 1: champion in New Jersey, school record holder and eventually ran 100 00:05:35,839 --> 00:05:38,640 Speaker 1: a very short stint at the Division one level before 101 00:05:39,120 --> 00:05:43,280 Speaker 1: my priorities kind of shifted and as I got back 102 00:05:43,320 --> 00:05:47,440 Speaker 1: into it, I've been fortunate enough to coach at my 103 00:05:47,520 --> 00:05:50,080 Speaker 1: high school, be the youngest head coach in the state 104 00:05:50,080 --> 00:05:54,960 Speaker 1: of New Jersey, and then use social media, specifically Instagram 105 00:05:55,000 --> 00:05:59,960 Speaker 1: to really grow a pretty substantial following and centered around 106 00:06:00,040 --> 00:06:03,159 Speaker 1: durance training in my own kind of pursuits and so 107 00:06:03,200 --> 00:06:06,480 Speaker 1: I'm coaching everybody from first time five k athletes to 108 00:06:07,200 --> 00:06:12,000 Speaker 1: Olympic trial qualifiers in the marathon and you know iron 109 00:06:12,000 --> 00:06:15,160 Speaker 1: man and durance athletes, so you name it. I'm interested 110 00:06:15,160 --> 00:06:17,839 Speaker 1: if somebody's got a big goal, it's that's what I 111 00:06:17,839 --> 00:06:20,120 Speaker 1: want to be involved with. I want to lock in 112 00:06:20,160 --> 00:06:24,120 Speaker 1: with people who aren't just striving to kind of just 113 00:06:24,240 --> 00:06:26,400 Speaker 1: get out and get active, and there's nothing wrong with that, 114 00:06:26,440 --> 00:06:30,040 Speaker 1: but I want to lock in with somebody who almost 115 00:06:30,040 --> 00:06:31,840 Speaker 1: has a goal they're scared to admit they have. 116 00:06:33,000 --> 00:06:35,440 Speaker 2: I those are my favorite kind of goals. I always 117 00:06:35,480 --> 00:06:38,680 Speaker 2: reference this conversation I had with Liz Plosser. She's the 118 00:06:39,000 --> 00:06:41,279 Speaker 2: editor in chief at Woman's Health magazine now, but we 119 00:06:41,400 --> 00:06:44,440 Speaker 2: met back when we were both at self and we 120 00:06:44,600 --> 00:06:47,839 Speaker 2: always joked that there are three goals. There's the goal 121 00:06:48,120 --> 00:06:50,800 Speaker 2: you talk about like with all of your friends. Then 122 00:06:50,839 --> 00:06:53,279 Speaker 2: there's the goal that like you're a little scared of 123 00:06:53,360 --> 00:06:56,040 Speaker 2: that you might like talk to a couple people about. 124 00:06:56,480 --> 00:06:58,599 Speaker 2: And then there's the final goal, which is like the 125 00:06:58,680 --> 00:07:00,680 Speaker 2: goal in the back of your mind, which you're scared 126 00:07:00,720 --> 00:07:04,360 Speaker 2: to admit that totally exists, but like verbalizing it scares 127 00:07:04,400 --> 00:07:05,240 Speaker 2: the hell out of. 128 00:07:05,120 --> 00:07:07,920 Speaker 1: You one hundred percent. And then listen, we I think 129 00:07:08,600 --> 00:07:12,280 Speaker 1: that's that's everybody has that. And for example, I have 130 00:07:12,360 --> 00:07:14,920 Speaker 1: my little journal sitting next to me. That'll kind of 131 00:07:15,200 --> 00:07:18,480 Speaker 1: blot out on Instagram in the morning. But that's that's 132 00:07:18,520 --> 00:07:21,360 Speaker 1: where those big scary goals go. And eventually, I think 133 00:07:21,400 --> 00:07:24,880 Speaker 1: you just write something down enough that you work up 134 00:07:24,920 --> 00:07:26,960 Speaker 1: the courage and you're like, all right, this is real. 135 00:07:27,360 --> 00:07:29,400 Speaker 1: I need to do something about it. It's more than 136 00:07:29,480 --> 00:07:32,720 Speaker 1: just like an itch, and it becomes like this nagging 137 00:07:32,760 --> 00:07:35,160 Speaker 1: thing that finally you just kind of you jump at 138 00:07:35,320 --> 00:07:37,440 Speaker 1: it and it happens, right, or at least you go 139 00:07:37,520 --> 00:07:37,960 Speaker 1: after it. 140 00:07:38,560 --> 00:07:43,280 Speaker 2: I dig it. So let's talk about pacing. I think 141 00:07:43,320 --> 00:07:46,000 Speaker 2: first and foremost. Talk to me about how you figure 142 00:07:46,040 --> 00:07:48,960 Speaker 2: out what a good goal pace is for you. Where 143 00:07:48,960 --> 00:07:49,800 Speaker 2: does that start? 144 00:07:50,080 --> 00:07:52,640 Speaker 1: It's kind of almost like you're reverse engineering it. So 145 00:07:53,320 --> 00:07:56,440 Speaker 1: for me, I work with probably seventy five to one 146 00:07:56,520 --> 00:07:59,400 Speaker 1: hundred and durance athletes all over the world, right, many 147 00:07:59,440 --> 00:08:02,080 Speaker 1: of which I never meet, right, I never get to 148 00:08:02,120 --> 00:08:04,440 Speaker 1: actually see. It's one thing to step onto a track 149 00:08:04,800 --> 00:08:08,120 Speaker 1: and observe someone run and put them through some sort 150 00:08:08,160 --> 00:08:10,560 Speaker 1: of workout. At the end of the day, we need 151 00:08:10,600 --> 00:08:13,800 Speaker 1: to know where you're starting, and so typically I have 152 00:08:13,920 --> 00:08:16,640 Speaker 1: athletes go for an all out effort, like a time 153 00:08:16,680 --> 00:08:19,080 Speaker 1: trial of some distance. Right, It doesn't need to be 154 00:08:19,120 --> 00:08:21,000 Speaker 1: the distance of the race that they're going to run, 155 00:08:21,280 --> 00:08:24,360 Speaker 1: but we need to know what the starting point is, 156 00:08:24,440 --> 00:08:27,440 Speaker 1: where they're at and kind of use that data to 157 00:08:27,560 --> 00:08:32,120 Speaker 1: then set a realistic goal dependent upon you know, where 158 00:08:32,200 --> 00:08:32,880 Speaker 1: they stand now. 159 00:08:33,640 --> 00:08:36,320 Speaker 2: So when you say a time trial, could that be 160 00:08:36,480 --> 00:08:39,440 Speaker 2: for say a mile distance totally. 161 00:08:39,520 --> 00:08:42,960 Speaker 1: So let's say someone wants to run a half marathon 162 00:08:43,320 --> 00:08:46,439 Speaker 1: or a five k or whatever. We can have them 163 00:08:46,520 --> 00:08:49,560 Speaker 1: run an all out mile, right which is much more manageable. 164 00:08:50,040 --> 00:08:52,679 Speaker 1: You know, it fits into everybody's schedule. There's very little 165 00:08:52,720 --> 00:08:55,000 Speaker 1: prep that needs to go into it, and they could 166 00:08:55,040 --> 00:08:57,080 Speaker 1: know they might not even be able to finish a 167 00:08:57,080 --> 00:09:00,000 Speaker 1: half marathon right now, right, So we'll have them run 168 00:09:00,120 --> 00:09:03,120 Speaker 1: and all out mile and just use that as a 169 00:09:03,240 --> 00:09:07,760 Speaker 1: metric for pacing on other workouts and goal raise down 170 00:09:07,760 --> 00:09:08,120 Speaker 1: the road. 171 00:09:08,800 --> 00:09:11,679 Speaker 2: So the question that I get a lot then is 172 00:09:11,800 --> 00:09:15,840 Speaker 2: obviously that all out mile is such a different effort 173 00:09:16,000 --> 00:09:19,520 Speaker 2: than what might go in to a half marathon. So 174 00:09:19,559 --> 00:09:24,000 Speaker 2: then how does that all out mile pace translate to 175 00:09:24,120 --> 00:09:26,480 Speaker 2: your half marathon or your five k pace? 176 00:09:27,080 --> 00:09:30,040 Speaker 1: Yeah, so there's you know, there's little equations, there's little this, 177 00:09:30,120 --> 00:09:31,959 Speaker 1: that and the other thing that kind of go into 178 00:09:32,000 --> 00:09:34,000 Speaker 1: it at the end of the day. Something that I 179 00:09:34,120 --> 00:09:38,560 Speaker 1: try to do is help people understand what certain efforts 180 00:09:38,679 --> 00:09:41,240 Speaker 1: should feel like. And I know that's almost an annoying 181 00:09:41,320 --> 00:09:44,800 Speaker 1: answer to get and at the end of the day, though, 182 00:09:45,640 --> 00:09:51,040 Speaker 1: it really understanding how the effort should feel versus needing 183 00:09:51,080 --> 00:09:52,880 Speaker 1: to stare down at the watch. I think a lot 184 00:09:52,880 --> 00:09:56,000 Speaker 1: of people get trapped into this loophole of like, we 185 00:09:56,120 --> 00:09:59,480 Speaker 1: have every piece of technology under the sun now right 186 00:09:59,520 --> 00:10:02,600 Speaker 1: to eight us in our pacing, our heart rate or this, 187 00:10:02,679 --> 00:10:04,959 Speaker 1: and are that. When I was back in high school, 188 00:10:04,960 --> 00:10:08,240 Speaker 1: I had a very militant coach, very old school who 189 00:10:08,440 --> 00:10:11,520 Speaker 1: refused to even really let us wear watches. He was 190 00:10:11,559 --> 00:10:14,440 Speaker 1: just like he would just prescribe the workout, tell us 191 00:10:14,440 --> 00:10:17,080 Speaker 1: how we were supposed to feel during it, and kind 192 00:10:17,120 --> 00:10:20,920 Speaker 1: of let our gut and our competitiveness take over from there. 193 00:10:20,960 --> 00:10:23,640 Speaker 1: And so a lot of what I try to give 194 00:10:23,679 --> 00:10:26,800 Speaker 1: people is almost like a scale, like how I want 195 00:10:26,800 --> 00:10:29,600 Speaker 1: them to feel as they as they run and go 196 00:10:29,640 --> 00:10:33,200 Speaker 1: from there, rather than being so locked into a certain 197 00:10:33,240 --> 00:10:36,280 Speaker 1: pace because certain days are just going to feel different, right, 198 00:10:36,320 --> 00:10:38,240 Speaker 1: And eight out of ten if that's the goal, If 199 00:10:38,280 --> 00:10:39,880 Speaker 1: I want you to run at an eight out of 200 00:10:39,960 --> 00:10:43,679 Speaker 1: ten effort, if you ran fifteen miles the day before 201 00:10:44,280 --> 00:10:45,840 Speaker 1: the next day, an eight out of ten is going 202 00:10:45,880 --> 00:10:48,600 Speaker 1: to feel very different, right versus if you're coming off 203 00:10:48,640 --> 00:10:51,680 Speaker 1: a rest day. So a lot of times, especially for 204 00:10:51,760 --> 00:10:54,760 Speaker 1: newbie runners, I want to help them understand what they're 205 00:10:54,760 --> 00:10:57,360 Speaker 1: supposed to feel like as they're running certain workouts and 206 00:10:57,400 --> 00:10:59,800 Speaker 1: things like that, and then go from there. And as 207 00:10:59,800 --> 00:11:02,319 Speaker 1: we get closer and as we put in more work, 208 00:11:02,640 --> 00:11:05,560 Speaker 1: you're going to have more data to kind of put 209 00:11:05,600 --> 00:11:08,240 Speaker 1: together a race plan and race pace and all of that. 210 00:11:08,559 --> 00:11:12,160 Speaker 2: So I'm going to give like an estimation of a 211 00:11:12,280 --> 00:11:17,280 Speaker 2: rate of perceived exertion RPE four mile down to marathon. 212 00:11:17,480 --> 00:11:21,320 Speaker 2: So in my experience, the mile should literally feel like 213 00:11:21,600 --> 00:11:24,600 Speaker 2: ninety ninety five percent. Like you finish that mile and 214 00:11:24,640 --> 00:11:26,800 Speaker 2: you're like, wow, breathing is a very hard thing to 215 00:11:26,840 --> 00:11:30,000 Speaker 2: do in life. Then you get to the five k 216 00:11:30,240 --> 00:11:34,439 Speaker 2: and you're like eighty five ninety percent. Then you get 217 00:11:34,440 --> 00:11:38,000 Speaker 2: to the ten k and you're like eighty eighty five percent. 218 00:11:38,280 --> 00:11:43,240 Speaker 2: Half marathon seventy eighty percent, and marathon sixty seventy percent 219 00:11:43,840 --> 00:11:44,200 Speaker 2: for sure. 220 00:11:44,240 --> 00:11:46,200 Speaker 1: And that's that's the hard part, right where it gets 221 00:11:46,240 --> 00:11:49,600 Speaker 1: tricky because the first mile of a half marathon. If 222 00:11:49,640 --> 00:11:54,880 Speaker 1: you're going the appropriate race, pace should almost feel manageable, right, 223 00:11:54,960 --> 00:11:56,880 Speaker 1: and you're like, Okay, I actually feel kind of good 224 00:11:57,000 --> 00:11:59,800 Speaker 1: at this pace. But if you sustain that pace for 225 00:11:59,840 --> 00:12:03,560 Speaker 1: the duration of the thirteen than that last three, you're like, 226 00:12:03,640 --> 00:12:05,679 Speaker 1: holy crap, I got to keep fighting to get this. 227 00:12:06,200 --> 00:12:08,920 Speaker 1: So it's definitely a tricky you know, and that's why 228 00:12:08,960 --> 00:12:11,560 Speaker 1: we're talking about it. Right, It's definitely a challenge for 229 00:12:11,600 --> 00:12:14,280 Speaker 1: most people. But as you put in work and as 230 00:12:14,320 --> 00:12:17,080 Speaker 1: you start to do more workouts that will give you 231 00:12:17,120 --> 00:12:20,160 Speaker 1: an indication of where you're supposed to be, it's going 232 00:12:20,240 --> 00:12:23,160 Speaker 1: to become second nature. And I've been listen, I've been 233 00:12:23,240 --> 00:12:26,480 Speaker 1: running since I was fourteen years old, right, I'm about 234 00:12:26,480 --> 00:12:29,320 Speaker 1: to be twenty eight, So it's almost ingrained in my 235 00:12:29,400 --> 00:12:32,240 Speaker 1: body at this point. And so for newbie runners and 236 00:12:32,280 --> 00:12:35,040 Speaker 1: for people who are just getting into it, understand that 237 00:12:35,120 --> 00:12:37,840 Speaker 1: it takes time and it takes kind of this conscious 238 00:12:37,880 --> 00:12:41,040 Speaker 1: awareness to really focus and be able to do that. 239 00:12:41,520 --> 00:12:45,679 Speaker 1: But there, you know, and there's always other ways about 240 00:12:45,880 --> 00:12:47,880 Speaker 1: figuring out those paces and where you should be. And 241 00:12:47,920 --> 00:12:50,400 Speaker 1: I think doing that time trial will set you up 242 00:12:50,480 --> 00:12:53,559 Speaker 1: to really have a better understanding of where you need 243 00:12:53,600 --> 00:13:02,120 Speaker 1: to be to build certain aspects of your fitness. 244 00:13:04,920 --> 00:13:08,199 Speaker 2: Taking a break from today's episode to give a shout 245 00:13:08,280 --> 00:13:11,480 Speaker 2: out to a new sponsor on the show, You Can. 246 00:13:12,000 --> 00:13:14,959 Speaker 2: Whether you are an athlete concerned about managing your fitness 247 00:13:15,000 --> 00:13:18,120 Speaker 2: or need healthy, efficient calories to get you through your day, 248 00:13:18,720 --> 00:13:23,280 Speaker 2: you Can could be your ideal energy solution. 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Again, 266 00:14:28,840 --> 00:14:31,880 Speaker 2: that is, you can dot co use the code hurdle 267 00:14:32,000 --> 00:14:42,200 Speaker 2: at checkout for twenty percent off today. Say that I 268 00:14:42,240 --> 00:14:45,200 Speaker 2: figure out that my fastest mile pace is somewhere around 269 00:14:45,440 --> 00:14:51,200 Speaker 2: a seven minute mile. With that intel, how often would 270 00:14:51,280 --> 00:14:56,240 Speaker 2: someone actually be running at their goal pace? For sure? 271 00:14:56,320 --> 00:14:59,360 Speaker 1: So it depends on the race that they're training for, right, 272 00:14:59,400 --> 00:15:01,880 Speaker 1: So if you're I need to get faster at the mile, 273 00:15:02,760 --> 00:15:05,880 Speaker 1: my recommendation is typically to at least touch mile pace, 274 00:15:06,000 --> 00:15:08,960 Speaker 1: like make the purpose of a workout to run at 275 00:15:09,040 --> 00:15:12,040 Speaker 1: mile pace or faster once a week. The rule of 276 00:15:12,120 --> 00:15:16,760 Speaker 1: thumb is typically like you want to be only touching 277 00:15:16,840 --> 00:15:20,080 Speaker 1: quality work twenty percent of the time. Twenty percent of 278 00:15:20,080 --> 00:15:23,280 Speaker 1: your weekly mileage should be quality. The rest should just 279 00:15:23,320 --> 00:15:27,320 Speaker 1: be easy volume to really just build your aerobic base, right, 280 00:15:27,360 --> 00:15:30,320 Speaker 1: build your time on your legs and whatnot. Too many 281 00:15:30,360 --> 00:15:33,000 Speaker 1: times I think we find that runners are going too 282 00:15:33,200 --> 00:15:37,320 Speaker 1: hard on easy days and too easy on hard days, 283 00:15:37,560 --> 00:15:39,920 Speaker 1: and so it really it does depend on the race 284 00:15:40,000 --> 00:15:42,560 Speaker 1: and the distance that you're training for. But a good 285 00:15:42,640 --> 00:15:46,400 Speaker 1: rule of thumb in terms of running, quality workouts and 286 00:15:46,440 --> 00:15:48,240 Speaker 1: things of that nature is that it should be about 287 00:15:48,240 --> 00:15:51,760 Speaker 1: twenty percent of your overall training volume for the week. 288 00:15:52,400 --> 00:15:54,960 Speaker 2: Quality is such an interesting word because I feel like, 289 00:15:55,160 --> 00:15:58,360 Speaker 2: I mean, arguably, couldn't you have a quality run that 290 00:15:58,600 --> 00:16:00,200 Speaker 2: isn't you hitting a pr. 291 00:16:00,040 --> 00:16:04,440 Speaker 1: Are for sure? And so I think the word quality 292 00:16:04,440 --> 00:16:07,400 Speaker 1: could be misleading. It's just more so in my mind, 293 00:16:07,440 --> 00:16:09,880 Speaker 1: what I make quality out to be is just that 294 00:16:09,960 --> 00:16:13,600 Speaker 1: goal pace right or very high end work where it's 295 00:16:13,720 --> 00:16:16,640 Speaker 1: taxing and you need to recover from it, versus a 296 00:16:16,720 --> 00:16:18,880 Speaker 1: run where you can kind of just go out and 297 00:16:19,000 --> 00:16:22,680 Speaker 1: throw pace out the window and just run easy, and 298 00:16:23,000 --> 00:16:25,160 Speaker 1: I guess you could say, maybe enjoy it a bit more. 299 00:16:25,200 --> 00:16:27,600 Speaker 1: Some of us, I think are twisted, and we love 300 00:16:27,680 --> 00:16:31,080 Speaker 1: the hard work, the hard track work and tempos and 301 00:16:31,800 --> 00:16:34,480 Speaker 1: the grueling long run and all that stuff, But more 302 00:16:34,520 --> 00:16:37,280 Speaker 1: often than not, I think we want to save that 303 00:16:37,440 --> 00:16:41,320 Speaker 1: real intense effort for just a much smaller window of 304 00:16:41,360 --> 00:16:44,080 Speaker 1: time than a lot of people are allocating into their 305 00:16:44,080 --> 00:16:44,920 Speaker 1: weekly schedule. 306 00:16:45,760 --> 00:16:49,040 Speaker 2: What would you say to someone who has a good 307 00:16:49,080 --> 00:16:51,640 Speaker 2: idea of what their goal pace is and is going 308 00:16:51,720 --> 00:16:57,000 Speaker 2: through just this slump where it feels literally impossible to 309 00:16:57,080 --> 00:16:59,520 Speaker 2: get anywhere near that. I mean, we're in the middle 310 00:16:59,520 --> 00:17:02,760 Speaker 2: of summer right now, it is heavy out there. And 311 00:17:02,800 --> 00:17:05,560 Speaker 2: this is a question that I get a lot of 312 00:17:05,920 --> 00:17:07,840 Speaker 2: from the hurdlers. For sure. 313 00:17:07,920 --> 00:17:10,600 Speaker 1: I think there's two different approaches to it, and I 314 00:17:10,640 --> 00:17:14,080 Speaker 1: think both are valid, and only only you is going 315 00:17:14,160 --> 00:17:16,040 Speaker 1: to know what the right answer is. And so there's 316 00:17:16,080 --> 00:17:18,240 Speaker 1: two things that I typically do when I'm in a rut. 317 00:17:18,720 --> 00:17:22,719 Speaker 1: First and foremost, sometimes a little bit of time off 318 00:17:23,160 --> 00:17:24,960 Speaker 1: is the best thing that you can do for yourself, 319 00:17:25,040 --> 00:17:28,040 Speaker 1: because I think more times than not, when I come 320 00:17:28,080 --> 00:17:32,520 Speaker 1: back from a period of taking off one, I miss 321 00:17:32,640 --> 00:17:34,960 Speaker 1: running and I start to appreciate it, and I start 322 00:17:34,960 --> 00:17:37,199 Speaker 1: to crave it. Like if you're a runner, you know 323 00:17:37,280 --> 00:17:39,119 Speaker 1: exactly what I'm talking about, in the sense that, like 324 00:17:39,160 --> 00:17:41,400 Speaker 1: you just will get the itch to get back out there. 325 00:17:41,440 --> 00:17:44,399 Speaker 1: Sometimes you actually have to fight yourself to not run, 326 00:17:44,920 --> 00:17:47,199 Speaker 1: and so that's sometimes taking a step back and just 327 00:17:47,240 --> 00:17:50,439 Speaker 1: taking some time off is great. The other end of 328 00:17:50,480 --> 00:17:54,720 Speaker 1: that spectrum is to just leave that structured training plan 329 00:17:54,800 --> 00:17:57,119 Speaker 1: at home and just wake up and do what you 330 00:17:57,160 --> 00:17:59,800 Speaker 1: feel like doing. I think so many times we get 331 00:18:00,080 --> 00:18:03,399 Speaker 1: duck into needing to check the box, needing to do 332 00:18:03,440 --> 00:18:06,800 Speaker 1: this run that run, and it becomes a chore. And 333 00:18:06,920 --> 00:18:10,320 Speaker 1: I took six years off of running because I was 334 00:18:10,400 --> 00:18:13,879 Speaker 1: so burnt out from being being as competitive and as 335 00:18:13,920 --> 00:18:17,080 Speaker 1: locked in as I could possibly be that I didn't 336 00:18:17,080 --> 00:18:19,159 Speaker 1: get that itch for a very long time. But I 337 00:18:19,160 --> 00:18:22,040 Speaker 1: think when I came back, I made the mistake of 338 00:18:22,160 --> 00:18:24,439 Speaker 1: just feeling like I needed to do everything so cookie 339 00:18:24,480 --> 00:18:28,040 Speaker 1: cutter and exact that it became a chore very quickly again. 340 00:18:28,720 --> 00:18:30,439 Speaker 1: And sometimes you just got to go out and do 341 00:18:30,520 --> 00:18:34,280 Speaker 1: what you feel like doing, whether that's hill sprints and 342 00:18:34,400 --> 00:18:37,320 Speaker 1: just leaving the watch at home and just literally literally 343 00:18:37,359 --> 00:18:39,359 Speaker 1: finding a massive hill and saying, yo, I'm just going 344 00:18:39,440 --> 00:18:43,119 Speaker 1: to rip this thing, or just putting on a podcast, 345 00:18:43,200 --> 00:18:45,680 Speaker 1: putting on some music and just jamming out and say like, yo, 346 00:18:45,720 --> 00:18:47,720 Speaker 1: I'm just going to run until I don't feel like 347 00:18:47,760 --> 00:18:51,360 Speaker 1: it anymore. So I think getting locked into those pacing 348 00:18:51,680 --> 00:18:55,000 Speaker 1: and you know, especially when we're struggling with it, is 349 00:18:55,680 --> 00:18:57,800 Speaker 1: you know, sometimes a tall tale sign that we need 350 00:18:57,840 --> 00:18:59,960 Speaker 1: to take a different direction or just or just take 351 00:19:00,760 --> 00:19:05,080 Speaker 1: a brief break from our really dialed in training plan. 352 00:19:06,000 --> 00:19:10,399 Speaker 2: For someone that has been running a similar pace for 353 00:19:10,440 --> 00:19:13,400 Speaker 2: a really long time and struggling to get to that 354 00:19:13,600 --> 00:19:17,280 Speaker 2: next big win. What would you say to them? 355 00:19:18,760 --> 00:19:20,680 Speaker 1: It's a good question because I've been there plenty of 356 00:19:20,760 --> 00:19:22,639 Speaker 1: times where I feel like I just keep hitting the 357 00:19:22,680 --> 00:19:25,760 Speaker 1: same time the same time. A lot of times, I 358 00:19:25,800 --> 00:19:29,480 Speaker 1: think runners and people in general, you can take this 359 00:19:29,560 --> 00:19:32,920 Speaker 1: outside of running, to be honest with you, but people 360 00:19:32,960 --> 00:19:36,600 Speaker 1: feel like more is always better, right, And sometimes I 361 00:19:36,640 --> 00:19:38,600 Speaker 1: think we need to take a step back and just 362 00:19:38,640 --> 00:19:42,560 Speaker 1: says what has worked right, what has pushed the envelope forward, 363 00:19:42,600 --> 00:19:45,159 Speaker 1: what has gotten me faster, and just go back to 364 00:19:45,240 --> 00:19:48,280 Speaker 1: kind of the bare bone basics and touch on that 365 00:19:48,800 --> 00:19:51,080 Speaker 1: because a lot of times I think we see all 366 00:19:51,200 --> 00:19:54,920 Speaker 1: these big time runners logging crazy miles and doing these 367 00:19:55,680 --> 00:19:59,280 Speaker 1: insane workouts, and sometimes what works for somebody else doesn't 368 00:19:59,280 --> 00:20:02,000 Speaker 1: work for you. And I think once you recognize what 369 00:20:02,080 --> 00:20:04,320 Speaker 1: does work, it's just like a running shoe, right, people 370 00:20:04,359 --> 00:20:07,040 Speaker 1: are always looking for a different shoe to try this, 371 00:20:07,080 --> 00:20:09,560 Speaker 1: that and the other thing. If something works, man, just 372 00:20:09,640 --> 00:20:12,119 Speaker 1: doubled down on it and rock with it. And if 373 00:20:12,160 --> 00:20:14,560 Speaker 1: it doesn't work right, if it's not getting you where 374 00:20:14,640 --> 00:20:17,280 Speaker 1: you want to go, then it's time to pivot, you know, 375 00:20:17,359 --> 00:20:19,760 Speaker 1: and get Sometimes we can just get stuck in our ways. 376 00:20:20,200 --> 00:20:24,480 Speaker 2: I also think that there are things that runners may 377 00:20:24,560 --> 00:20:27,840 Speaker 2: be resistant to that can make a major difference that 378 00:20:27,960 --> 00:20:32,000 Speaker 2: don't involve the physical act of running, whether that's recovery 379 00:20:32,160 --> 00:20:35,159 Speaker 2: or strength work. Again, we see so many people on 380 00:20:35,200 --> 00:20:39,520 Speaker 2: the ground just like killing these crazy running workouts, but 381 00:20:39,920 --> 00:20:42,560 Speaker 2: what you might not be seeing all the time is 382 00:20:42,640 --> 00:20:45,639 Speaker 2: how they are doing all the other important things that 383 00:20:45,720 --> 00:20:48,520 Speaker 2: can in turn make them better runners completely. 384 00:20:48,720 --> 00:20:51,600 Speaker 1: And I think for me, something that when I took 385 00:20:51,640 --> 00:20:54,760 Speaker 1: those six years off of running, something that I doubled 386 00:20:54,800 --> 00:20:57,359 Speaker 1: down on and started to really become passionate about was 387 00:20:57,400 --> 00:21:02,480 Speaker 1: that strength work and was the other disciplines that can 388 00:21:02,520 --> 00:21:05,280 Speaker 1: make you a better runner in general. And I think 389 00:21:05,400 --> 00:21:08,640 Speaker 1: that goes hand in hand with the sleep, the nutrition, 390 00:21:08,760 --> 00:21:11,720 Speaker 1: the hydration. Like you're only let's say you're only running 391 00:21:11,800 --> 00:21:14,040 Speaker 1: one hour a day, what you do in the other 392 00:21:14,200 --> 00:21:18,600 Speaker 1: twenty three hours of that day matters dramatically more than 393 00:21:18,720 --> 00:21:20,919 Speaker 1: just the run work. And so I think that you 394 00:21:21,000 --> 00:21:23,439 Speaker 1: have to look at it full spectrum, and if you 395 00:21:23,520 --> 00:21:27,040 Speaker 1: know you've been avoiding something like the strength work, then 396 00:21:27,080 --> 00:21:28,840 Speaker 1: it's time to probably dip your toe in the water 397 00:21:28,920 --> 00:21:31,520 Speaker 1: and say like, okay, I've done everything that I know 398 00:21:31,800 --> 00:21:35,280 Speaker 1: in terms of the running. What other avenues. Can I 399 00:21:35,280 --> 00:21:38,240 Speaker 1: go down to maybe expedate this process to really, you know, 400 00:21:38,359 --> 00:21:39,879 Speaker 1: my end goal of running faster. 401 00:21:40,320 --> 00:21:42,600 Speaker 2: Going to bring this back full circle to my personal 402 00:21:42,800 --> 00:21:49,199 Speaker 2: pacing journey, I right now feel as though I have 403 00:21:49,320 --> 00:21:52,320 Speaker 2: extra left in the tank when it comes to the 404 00:21:52,359 --> 00:21:56,680 Speaker 2: five k and even maybe the ten k. I'm going out. 405 00:21:56,760 --> 00:21:59,240 Speaker 2: I'm running similar pieces for both of them, which is 406 00:21:59,240 --> 00:22:01,440 Speaker 2: a clear indication that I have more in the tank 407 00:22:01,480 --> 00:22:04,640 Speaker 2: for at least the five k. So then my question 408 00:22:04,960 --> 00:22:09,159 Speaker 2: for you is, like, how does someone get to that 409 00:22:09,200 --> 00:22:12,439 Speaker 2: point where they dig deeper? I'm curious to know, like, 410 00:22:12,440 --> 00:22:13,879 Speaker 2: what are your a mocks for that? 411 00:22:14,280 --> 00:22:17,920 Speaker 1: So I think in terms of the training, I actually 412 00:22:18,040 --> 00:22:21,320 Speaker 1: like to hit it from both ends of the spectrum 413 00:22:21,400 --> 00:22:25,080 Speaker 1: and I will almost disregard the race that I'm training for. 414 00:22:25,119 --> 00:22:27,159 Speaker 1: And what I mean by that is you said you 415 00:22:27,200 --> 00:22:29,640 Speaker 1: want to improve at the five k ten k, So 416 00:22:29,800 --> 00:22:32,879 Speaker 1: I'll do a lot of speed work at mile pace 417 00:22:33,359 --> 00:22:36,360 Speaker 1: to really just get the wheels turn and get turnover 418 00:22:36,440 --> 00:22:39,560 Speaker 1: to feel explosive and powerful, and that's that's what I 419 00:22:39,560 --> 00:22:41,199 Speaker 1: want to feel when I step to the line of 420 00:22:41,280 --> 00:22:46,399 Speaker 1: any race. But I'll book d that with legitimate half 421 00:22:46,440 --> 00:22:50,520 Speaker 1: marathon work and nice long runs. So that I'm building 422 00:22:50,560 --> 00:22:55,120 Speaker 1: the engine to be able to really sustain those paces, 423 00:22:55,160 --> 00:22:57,280 Speaker 1: and then I'm also building the turnover and the speed 424 00:22:57,600 --> 00:23:00,000 Speaker 1: so that once I start touching five k pace and 425 00:23:00,040 --> 00:23:03,080 Speaker 1: ten k pace, it almost feels like a jog. You've 426 00:23:03,119 --> 00:23:06,679 Speaker 1: been ripping mile repeats, you've been doing shorter track work, 427 00:23:06,920 --> 00:23:08,480 Speaker 1: and then you go out to run this five k 428 00:23:08,520 --> 00:23:10,560 Speaker 1: and you're like, yo, this is not this is not 429 00:23:10,680 --> 00:23:13,920 Speaker 1: that hard of a pace, and you're building that aerobic 430 00:23:14,040 --> 00:23:17,200 Speaker 1: engine from the longer work to kind of just it 431 00:23:17,560 --> 00:23:22,280 Speaker 1: blends together nicely. So from a training perspective, that's one thing. 432 00:23:22,960 --> 00:23:26,600 Speaker 1: And then in terms of needing to dig deep, there 433 00:23:26,640 --> 00:23:29,480 Speaker 1: is a question that I've asked myself literally since I 434 00:23:29,560 --> 00:23:31,919 Speaker 1: was that fourteen year old kid, and it's just the 435 00:23:32,000 --> 00:23:34,840 Speaker 1: mantra that runs through my head, like long distance running 436 00:23:34,880 --> 00:23:37,520 Speaker 1: was not something that came naturally to me. I just 437 00:23:37,920 --> 00:23:40,439 Speaker 1: I just worked at it. And so the question that 438 00:23:40,440 --> 00:23:43,680 Speaker 1: I would kind of grit between my teeth and ask myself, 439 00:23:43,760 --> 00:23:47,439 Speaker 1: probably way too loud in the middle of races, was 440 00:23:47,800 --> 00:23:50,280 Speaker 1: how bad do you want it? And I know it's cliche, 441 00:23:50,359 --> 00:23:53,000 Speaker 1: I know it's cheesy, but it just it's been something 442 00:23:53,040 --> 00:23:57,119 Speaker 1: that that question is such a truth seeker. If you 443 00:23:57,119 --> 00:24:00,199 Speaker 1: don't have the right answer to that question, then or 444 00:24:00,720 --> 00:24:02,399 Speaker 1: the race probably ain't going to go the way that 445 00:24:02,440 --> 00:24:05,720 Speaker 1: you want it, you know, And the run running, there's 446 00:24:05,760 --> 00:24:09,280 Speaker 1: so much time to talk yourself out of pushing that 447 00:24:09,359 --> 00:24:12,080 Speaker 1: you need a really good answer to that question. And 448 00:24:12,119 --> 00:24:13,959 Speaker 1: if you want it badly enough, then you're just going 449 00:24:14,040 --> 00:24:16,159 Speaker 1: to keep digging, keep digging. But I have to almost 450 00:24:16,200 --> 00:24:21,480 Speaker 1: continuously remind myself during the race of that question so 451 00:24:21,520 --> 00:24:24,320 Speaker 1: that I keep pressing, because it's very easy to lose 452 00:24:24,359 --> 00:24:28,240 Speaker 1: focus and lose kind of that tenacity as you run. 453 00:24:29,080 --> 00:24:31,560 Speaker 2: So then the cherry on top of our pacing convo 454 00:24:31,640 --> 00:24:36,480 Speaker 2: today for those that are struggling to really home in 455 00:24:36,640 --> 00:24:41,760 Speaker 2: on their potential, because again, races are just different than 456 00:24:42,000 --> 00:24:44,760 Speaker 2: they used to be. It's looking different than it used 457 00:24:44,800 --> 00:24:47,760 Speaker 2: to be. What is it that you tell them to 458 00:24:47,960 --> 00:24:51,000 Speaker 2: help them stay going during this time? 459 00:24:52,720 --> 00:24:56,280 Speaker 1: What I've been preaching to my clients is that no 460 00:24:56,520 --> 00:25:00,399 Speaker 1: run is wasted. Every single run, whether it goes as 461 00:25:00,440 --> 00:25:03,359 Speaker 1: well as they wanted it to, no run is wasted effort. 462 00:25:03,440 --> 00:25:06,240 Speaker 1: You're getting better whether the run goes well or not. 463 00:25:06,320 --> 00:25:10,119 Speaker 1: You're practicing that mental toughness right now. What they're practicing 464 00:25:10,200 --> 00:25:13,879 Speaker 1: is mental resilience in the sense that they are training hard. 465 00:25:14,000 --> 00:25:17,520 Speaker 1: They absolutely are putting in legitimate and real work as 466 00:25:17,600 --> 00:25:20,639 Speaker 1: if there's a race on the calendar, and there really 467 00:25:20,720 --> 00:25:24,480 Speaker 1: isn't you know. We're putting together virtual races. We're doing X, 468 00:25:24,640 --> 00:25:27,240 Speaker 1: Y and Z, we're testing the waters to see where 469 00:25:27,240 --> 00:25:30,680 Speaker 1: they're at. But until you toe the line with other 470 00:25:30,800 --> 00:25:33,960 Speaker 1: bodies around you and you have that real race day excitement, 471 00:25:34,359 --> 00:25:36,800 Speaker 1: what you're building right now, just as much as your 472 00:25:36,800 --> 00:25:39,920 Speaker 1: fitness is that mental resilience that's going to pay off 473 00:25:40,119 --> 00:25:44,160 Speaker 1: tenfold once you get around other people on the starting 474 00:25:44,200 --> 00:25:47,200 Speaker 1: line and then the real work happens. 475 00:25:47,560 --> 00:25:51,919 Speaker 2: Any suggestion for those people that might be for the 476 00:25:51,960 --> 00:25:55,159 Speaker 2: first time trying to figure out what pieces are the 477 00:25:55,240 --> 00:25:57,280 Speaker 2: right pieces for them. 478 00:25:57,720 --> 00:26:00,920 Speaker 1: Yeah, at the end of the day, every body has 479 00:26:01,640 --> 00:26:04,080 Speaker 1: their own pace. The beauty of running, to me is 480 00:26:04,080 --> 00:26:07,840 Speaker 1: that you are on this journey to just get better, 481 00:26:07,920 --> 00:26:10,520 Speaker 1: and it should be for yourself. It shouldn't be to 482 00:26:10,600 --> 00:26:13,000 Speaker 1: keep up with anybody, it shouldn't be to beat anybody. 483 00:26:13,280 --> 00:26:17,200 Speaker 1: It should just be this constant pursuit of getting better 484 00:26:17,240 --> 00:26:20,120 Speaker 1: and hopefully enjoying the process as well. 485 00:26:21,400 --> 00:26:23,600 Speaker 2: Beautiful, I dig it, I dig you. 486 00:26:23,880 --> 00:26:25,400 Speaker 1: Those faster five k's are coming. 487 00:26:25,480 --> 00:26:27,920 Speaker 2: They're coming. I know. I text you after every single 488 00:26:27,920 --> 00:26:30,240 Speaker 2: one and I'm like, we're doing so good, but it's 489 00:26:30,280 --> 00:26:33,280 Speaker 2: not good enough. So how I feel? So I feel 490 00:26:33,320 --> 00:26:36,280 Speaker 2: it's coming. It's coming. Thank you so much, Sam. How 491 00:26:36,359 --> 00:26:40,159 Speaker 2: do they keep up with you? Give me the details? 492 00:26:40,160 --> 00:26:44,080 Speaker 1: Super simple. I basically post my entire life on the 493 00:26:44,119 --> 00:26:47,960 Speaker 1: IG and I'm at coach dot Sam Tooley and from 494 00:26:47,960 --> 00:26:50,199 Speaker 1: there you'll find the gyms and all that good stuff. 495 00:26:50,240 --> 00:26:53,359 Speaker 1: So just find me on Instagram at coach dot Sam 496 00:26:53,359 --> 00:26:55,240 Speaker 1: Tooley and we'll dice it up from there. 497 00:26:55,720 --> 00:26:59,359 Speaker 2: You know that you're about to have the DMS. So 498 00:26:59,440 --> 00:27:03,600 Speaker 2: the question, and before I even allow them to get 499 00:27:03,640 --> 00:27:08,040 Speaker 2: over there, are you currently accepting running clients without question? 500 00:27:08,240 --> 00:27:12,280 Speaker 1: We're We're always welcoming in people. The only prerequisite is 501 00:27:12,320 --> 00:27:14,480 Speaker 1: that they are ready to do the work. 502 00:27:14,840 --> 00:27:17,160 Speaker 2: I'm always ready to do the work. I am at 503 00:27:17,200 --> 00:27:21,840 Speaker 2: Emily A Baddi at Hurdle Podcast Another Hurdle Conquered. Catch 504 00:27:21,840 --> 00:27:22,640 Speaker 2: you guys next time.