1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,080 --> 00:00:18,600 Speaker 1: I am Tom Holland and this is Fitness Disrupted. If 3 00:00:18,640 --> 00:00:23,360 Speaker 1: you've listened to higher podcasts, I often talk about running. 4 00:00:23,960 --> 00:00:27,040 Speaker 1: I am a runner. I wasn't always a runner. I 5 00:00:27,120 --> 00:00:31,240 Speaker 1: was the kid with massive shin splints, with massive ankle 6 00:00:31,320 --> 00:00:33,760 Speaker 1: issues when I was a kid trying to play sports, 7 00:00:34,040 --> 00:00:36,000 Speaker 1: when I was always trying to run because I loved it. 8 00:00:36,520 --> 00:00:39,000 Speaker 1: It was so freeing. It was my time. Kind of 9 00:00:39,000 --> 00:00:43,479 Speaker 1: a chaotic upbringing with five brothers, all close in age, 10 00:00:43,720 --> 00:00:46,879 Speaker 1: young parents, and running was always a release. And when 11 00:00:46,880 --> 00:00:51,280 Speaker 1: I couldn't do it was super frustrating. And you know, 12 00:00:51,400 --> 00:00:55,000 Speaker 1: fast forward to today and you know, dozens and dozens 13 00:00:55,000 --> 00:00:59,600 Speaker 1: of marathons and ultra marathons and Ironman triathlons later, I 14 00:00:59,680 --> 00:01:02,400 Speaker 1: still love it. I love it more. You know, ran 15 00:01:02,480 --> 00:01:05,279 Speaker 1: across the Grand Canyon and back during COVID with a 16 00:01:05,319 --> 00:01:08,800 Speaker 1: with a friend, one of the greatest experiences I've ever had. Now, 17 00:01:09,600 --> 00:01:14,319 Speaker 1: not everyone loves running. Not everyone can run. And I 18 00:01:14,400 --> 00:01:19,320 Speaker 1: have a problem with doctors saying, you know, well, just 19 00:01:19,400 --> 00:01:22,040 Speaker 1: because you have pain, you shouldn't run now. I don't 20 00:01:22,040 --> 00:01:24,840 Speaker 1: want you to hurt yourself or make something that's bad, worse. 21 00:01:25,240 --> 00:01:29,520 Speaker 1: But I think that is an overly ridiculously simplistic approach 22 00:01:30,280 --> 00:01:33,360 Speaker 1: to fixing our weak links to being as healthy as possible. 23 00:01:33,560 --> 00:01:36,240 Speaker 1: So back when I was a trainer and I was 24 00:01:36,280 --> 00:01:38,600 Speaker 1: working with clients and I was trying to figure out 25 00:01:38,640 --> 00:01:42,160 Speaker 1: their weakness, is one of the simplest, most natural ways 26 00:01:42,240 --> 00:01:45,360 Speaker 1: to do that was to go for a run with them, 27 00:01:45,400 --> 00:01:49,160 Speaker 1: a short run and run walk, and then they'd say 28 00:01:49,200 --> 00:01:51,080 Speaker 1: at the end, you know, half hour whatever it was, 29 00:01:51,160 --> 00:01:54,160 Speaker 1: twenty minutes, an hour, depending on the person, you know what, 30 00:01:54,280 --> 00:01:57,400 Speaker 1: my knee hurts, this is tight, this is sore, and 31 00:01:57,440 --> 00:02:02,080 Speaker 1: it would illuminate the weaknesses. So yeah, I am biased 32 00:02:02,160 --> 00:02:04,560 Speaker 1: towards running because I believe we were born to run. 33 00:02:04,800 --> 00:02:06,680 Speaker 1: We weren't born to swim people or ride a bike. 34 00:02:07,280 --> 00:02:09,800 Speaker 1: We can and I do, and I enjoy it, but 35 00:02:09,880 --> 00:02:14,160 Speaker 1: we were born to move forward on two legs, sometimes faster, 36 00:02:14,320 --> 00:02:20,600 Speaker 1: sometimes slower, and I find it very sad that so 37 00:02:20,680 --> 00:02:23,880 Speaker 1: many people can't do it and just a short amount 38 00:02:23,880 --> 00:02:25,720 Speaker 1: of time, for a short amount of time without being 39 00:02:25,720 --> 00:02:30,440 Speaker 1: in serious pain. And so yes, I am biased towards running, 40 00:02:30,440 --> 00:02:32,800 Speaker 1: and yes I'm kind of biased towards the marathon, but 41 00:02:32,840 --> 00:02:36,040 Speaker 1: also half marathon, but I'll throw in five K races, 42 00:02:36,120 --> 00:02:39,320 Speaker 1: ten K races. I would love for everyone to experience 43 00:02:39,320 --> 00:02:42,839 Speaker 1: what I experience, regardless of your age, regardless of where 44 00:02:42,919 --> 00:02:46,560 Speaker 1: you are in your fitness journey or what issues you have. 45 00:02:47,520 --> 00:02:50,200 Speaker 1: And I talked about in my book The Micro Workout Plan. 46 00:02:50,560 --> 00:02:54,239 Speaker 1: One of the final stories is that client who came 47 00:02:54,240 --> 00:02:59,480 Speaker 1: to me at fifty with every issue and it took 48 00:02:59,639 --> 00:03:03,200 Speaker 1: year years, but his goal was to lose weight to 49 00:03:03,240 --> 00:03:05,960 Speaker 1: do all those things that most of you want. But 50 00:03:06,040 --> 00:03:10,320 Speaker 1: we also started running, and who knew that years later 51 00:03:10,360 --> 00:03:13,920 Speaker 1: he would be a Boston Marathon qualifier and then would 52 00:03:13,919 --> 00:03:16,960 Speaker 1: start doing things like bike across Europe with his wife. 53 00:03:17,280 --> 00:03:21,040 Speaker 1: It opened up so many doors. But first and foremost, 54 00:03:21,639 --> 00:03:23,519 Speaker 1: we fixed the weak wink so that he could run 55 00:03:24,080 --> 00:03:28,000 Speaker 1: if he wanted to. And so I'm so excited for 56 00:03:28,040 --> 00:03:33,680 Speaker 1: this next guest, and I only bring you the best. 57 00:03:34,800 --> 00:03:38,480 Speaker 1: And this book, as I will talk about, is absolutely amazing. 58 00:03:38,920 --> 00:03:43,160 Speaker 1: And I've read just about every book on running, including 59 00:03:43,440 --> 00:03:45,760 Speaker 1: the Lore of Running, which is over a thousand pages. 60 00:03:47,040 --> 00:03:50,680 Speaker 1: Try that on first size. But I've written about running, 61 00:03:50,720 --> 00:03:54,720 Speaker 1: marathon books, triathlon books. This one's awesome and it's different, 62 00:03:55,280 --> 00:03:57,840 Speaker 1: and because the author comes at it from such a 63 00:03:57,920 --> 00:04:02,800 Speaker 1: unique perspective and back round. That's what makes it so good. 64 00:04:03,040 --> 00:04:05,760 Speaker 1: Ali Nolan is the author. She's a journalist and writer 65 00:04:05,840 --> 00:04:09,760 Speaker 1: based in Utah. She was the former features editor and 66 00:04:09,800 --> 00:04:13,240 Speaker 1: as a current contributor for Runners World. She is active 67 00:04:13,280 --> 00:04:15,920 Speaker 1: in empowering women in the running world. You can find 68 00:04:15,920 --> 00:04:19,960 Speaker 1: her byline in Bicycling, Garden and Gun, Runners World, Self Sport, 69 00:04:20,080 --> 00:04:23,960 Speaker 1: Literate and Women's Health. She's amazing and this book is 70 00:04:24,400 --> 00:04:26,560 Speaker 1: so good. It's really hard book to write us. I 71 00:04:26,600 --> 00:04:30,600 Speaker 1: will talk with her about really hard, so much going on, 72 00:04:30,720 --> 00:04:34,560 Speaker 1: so many different approaches. Uh, it's a huge investment of 73 00:04:34,640 --> 00:04:38,640 Speaker 1: time and energy for people, and you know, writers who 74 00:04:38,720 --> 00:04:44,080 Speaker 1: care realize that and so it's challenging. So after the break, 75 00:04:44,760 --> 00:04:49,640 Speaker 1: Ali Nolan. Her book is Master the Marathon, The Ultimate 76 00:04:49,720 --> 00:04:53,000 Speaker 1: Training Guide for Women. Let me say this, it is 77 00:04:53,040 --> 00:04:57,400 Speaker 1: for everyone, almost more for men as well because of 78 00:04:57,440 --> 00:05:01,520 Speaker 1: the ego who involved with us guys. But even though 79 00:05:01,560 --> 00:05:04,839 Speaker 1: the subtitle is for women, it is for everyone. So 80 00:05:04,880 --> 00:05:08,080 Speaker 1: if you're a runner period end of story, half marathon, marathon, 81 00:05:08,120 --> 00:05:11,680 Speaker 1: pretty much any distance, especially in the marathon obviously, but 82 00:05:11,800 --> 00:05:14,920 Speaker 1: all this information will apply to everything and the strength 83 00:05:14,920 --> 00:05:19,359 Speaker 1: training plans. Awesome, awesome, you know, so good on so 84 00:05:19,400 --> 00:05:22,080 Speaker 1: many levels. Okay, now when we come back, Alie Nolan, 85 00:05:22,240 --> 00:05:34,960 Speaker 1: We'll be right back, and we are back. It could 86 00:05:35,000 --> 00:05:38,640 Speaker 1: not be more excited to bring this guest to you. 87 00:05:39,360 --> 00:05:42,719 Speaker 1: We share so many things in common. And I finished 88 00:05:42,880 --> 00:05:47,080 Speaker 1: your book Alle at five thirty am this morning. Yeah, 89 00:05:47,560 --> 00:05:50,680 Speaker 1: you know what, so many good things to say. First 90 00:05:50,680 --> 00:05:53,160 Speaker 1: of all, thank you for for taking the time. And yeah, 91 00:05:53,200 --> 00:05:55,640 Speaker 1: so as I said in the intro, Alie Nolan, Master 92 00:05:55,720 --> 00:05:58,440 Speaker 1: the Marathon, The Ultimate Training Guide for Women, Alie, I 93 00:05:58,480 --> 00:06:00,960 Speaker 1: have read a lot of books on para thons. I've 94 00:06:00,960 --> 00:06:04,280 Speaker 1: written a couple. You're just awesome. It is a really 95 00:06:04,400 --> 00:06:07,039 Speaker 1: hard book to write, and I'm sure you found that. Yeah, 96 00:06:07,080 --> 00:06:08,440 Speaker 1: you know well, first of all, I thank you so 97 00:06:08,520 --> 00:06:13,440 Speaker 1: much for having me a u of all, it is 98 00:06:13,480 --> 00:06:16,720 Speaker 1: difficult because you know what talking about the marathon like 99 00:06:16,960 --> 00:06:20,080 Speaker 1: is um it's a challenge to strike the balance between 100 00:06:20,160 --> 00:06:24,240 Speaker 1: being motivating and not scaring people away because it's a 101 00:06:24,320 --> 00:06:27,080 Speaker 1: difficult distance. But you know so I kind of I 102 00:06:27,160 --> 00:06:31,120 Speaker 1: felt like UM coddled the reader in some ways, I hope, 103 00:06:31,240 --> 00:06:33,720 Speaker 1: but also I would have wanted to say like you 104 00:06:33,720 --> 00:06:36,400 Speaker 1: can do this, so hopefully that comes across. No, it 105 00:06:36,480 --> 00:06:39,599 Speaker 1: totally does, and I think in my experience and I'm 106 00:06:39,600 --> 00:06:41,599 Speaker 1: sure you kind of share this, I could kind of 107 00:06:41,640 --> 00:06:44,839 Speaker 1: read between the lines, you can't please everyone, right, and 108 00:06:44,839 --> 00:06:47,120 Speaker 1: I'll get to like you say, and it was like, dog, 109 00:06:47,160 --> 00:06:48,560 Speaker 1: you're in the book as I was going through. You 110 00:06:48,560 --> 00:06:52,440 Speaker 1: know it's a conservative plan, but for a good reason, right, 111 00:06:52,480 --> 00:06:54,760 Speaker 1: So you're always going to have those hardcore type of 112 00:06:54,800 --> 00:06:57,320 Speaker 1: people are going to go sixteen months twelve months? Are 113 00:06:57,320 --> 00:07:00,440 Speaker 1: you kidding me? But yeah, the way to do at Ali, 114 00:07:00,600 --> 00:07:02,760 Speaker 1: So tell people just before we even jump in all 115 00:07:02,760 --> 00:07:04,200 Speaker 1: that just a little bit more. You know, I read 116 00:07:04,200 --> 00:07:06,320 Speaker 1: your bio, but you know your background in writing and 117 00:07:06,400 --> 00:07:12,240 Speaker 1: running absolutely so. For running, I am a very pedestrian runner. 118 00:07:12,400 --> 00:07:16,320 Speaker 1: I am midpacker all the way. And my fascination was 119 00:07:16,400 --> 00:07:19,480 Speaker 1: running came from writing about it, so I am truly 120 00:07:19,560 --> 00:07:22,840 Speaker 1: like a journalist. I worked at Runners Road magazine for years. 121 00:07:23,120 --> 00:07:27,280 Speaker 1: I've written for Bicycling, in Women's Health and um Self magazine, 122 00:07:27,560 --> 00:07:30,640 Speaker 1: so lots of fitness writing, lots of strength training, and 123 00:07:30,680 --> 00:07:34,400 Speaker 1: lots of interviewing experts throughout the years, which always I 124 00:07:34,440 --> 00:07:38,200 Speaker 1: was using that advice for my own running. So yeah, 125 00:07:38,280 --> 00:07:42,000 Speaker 1: I've run three marathons. I am still trying to break 126 00:07:42,080 --> 00:07:45,840 Speaker 1: four hours, so definitely like not super speedy, but not 127 00:07:46,000 --> 00:07:48,400 Speaker 1: back of the pack either. Um and kind of just 128 00:07:48,480 --> 00:07:51,240 Speaker 1: like your average runners. So I think that actually lent 129 00:07:51,320 --> 00:07:54,960 Speaker 1: itself well to writing a plan for the vast majority 130 00:07:55,000 --> 00:07:58,920 Speaker 1: of us writing plans us. Yeah. So yeah, that's my background. 131 00:07:59,080 --> 00:08:01,080 Speaker 1: And you know what, Ali, I could tell that well. 132 00:08:01,520 --> 00:08:04,560 Speaker 1: I would guess that just in the way you wrote 133 00:08:04,560 --> 00:08:07,520 Speaker 1: the book, And I think that's super important for so 134 00:08:07,560 --> 00:08:10,480 Speaker 1: many people that you came you know, almost the other way, right. 135 00:08:10,480 --> 00:08:14,240 Speaker 1: I usually get the type a you know, genetically gifted 136 00:08:14,440 --> 00:08:17,360 Speaker 1: man or woman who writes this book who's, let's be honest, 137 00:08:17,480 --> 00:08:20,520 Speaker 1: not a great coach, doesn't understand that people weren't blessed 138 00:08:20,560 --> 00:08:24,080 Speaker 1: with their genetics, right, and and the book kind of 139 00:08:24,280 --> 00:08:28,800 Speaker 1: shows that, right, and people get hurt. Um, oh my gosh, 140 00:08:29,080 --> 00:08:32,920 Speaker 1: I've actually that's kind of I had read one book 141 00:08:32,920 --> 00:08:34,800 Speaker 1: and I'm not going to name it obviously, but I 142 00:08:34,880 --> 00:08:36,959 Speaker 1: was like, this is a great book. I am going 143 00:08:37,000 --> 00:08:40,600 Speaker 1: to follow this plan to a t. And I injured 144 00:08:40,600 --> 00:08:43,800 Speaker 1: myself in the second month, like and I was just like, oh, 145 00:08:44,000 --> 00:08:47,400 Speaker 1: so I'm I'm not this, I'm this is not for me, right, 146 00:08:48,280 --> 00:08:52,360 Speaker 1: I cannot do such a high volume or so much 147 00:08:52,400 --> 00:08:54,760 Speaker 1: speed work. Um so yeah, that's why I was like, 148 00:08:54,800 --> 00:08:56,840 Speaker 1: you know what, most people are like me. Most people 149 00:08:56,840 --> 00:08:59,760 Speaker 1: are going to need something a little more conservative. And 150 00:08:59,800 --> 00:09:03,600 Speaker 1: I know, I'm pretty sure thousand dollars the plan you 151 00:09:03,679 --> 00:09:06,360 Speaker 1: followed because so many people do. And if it's the 152 00:09:06,360 --> 00:09:09,240 Speaker 1: person I'm thinking about, like knows their stuff, but again 153 00:09:09,400 --> 00:09:14,760 Speaker 1: comes at it from like a higher level, genetically gifted background. 154 00:09:14,800 --> 00:09:17,200 Speaker 1: And let's be honest, Ali, you know, when I wrote 155 00:09:17,200 --> 00:09:19,400 Speaker 1: my first book on marathon and stuff like that, you 156 00:09:19,400 --> 00:09:21,520 Speaker 1: you want to try to impress people with your knowledge, 157 00:09:21,520 --> 00:09:23,360 Speaker 1: but you go, do they need that? What do they 158 00:09:23,360 --> 00:09:25,480 Speaker 1: really need? Right? And that's what I love about a book. 159 00:09:25,559 --> 00:09:28,280 Speaker 1: You give people what they need right to be successful 160 00:09:29,000 --> 00:09:32,840 Speaker 1: for a lifetime with that super not aggressive approach. And 161 00:09:32,880 --> 00:09:37,320 Speaker 1: I love that. I love that and that. Yeah, um 162 00:09:37,600 --> 00:09:40,400 Speaker 1: so let's jump right into you know what makes this 163 00:09:40,440 --> 00:09:43,920 Speaker 1: book unique. It's for women. Unless I open up the 164 00:09:43,920 --> 00:09:46,240 Speaker 1: bottle and I gotta be as a guy. I was like, 165 00:09:46,320 --> 00:09:48,200 Speaker 1: you know, wait a minute, like I could write a 166 00:09:48,200 --> 00:09:50,520 Speaker 1: book for women, but but I can't. I remember writing 167 00:09:50,559 --> 00:09:53,560 Speaker 1: about like chaffing and and clients over the years would 168 00:09:53,559 --> 00:09:56,160 Speaker 1: tell me female clients. Yeah, you know, my sports brought 169 00:09:56,280 --> 00:09:58,960 Speaker 1: chiefs here and but I'm not a woman. So this 170 00:09:59,000 --> 00:10:01,720 Speaker 1: book is so great in that regard. You come to 171 00:10:01,760 --> 00:10:04,439 Speaker 1: it from that really important standpoint, So talk about that. 172 00:10:05,040 --> 00:10:08,760 Speaker 1: So I saw this kind of gap in the training 173 00:10:08,800 --> 00:10:11,640 Speaker 1: space where it was either like you were getting plans 174 00:10:11,720 --> 00:10:16,160 Speaker 1: from UM elite women runners and they were very, very difficult, 175 00:10:16,360 --> 00:10:18,920 Speaker 1: or um, you know a lot of the other training 176 00:10:18,920 --> 00:10:22,440 Speaker 1: books for women were solely like kind of you know, 177 00:10:22,559 --> 00:10:25,200 Speaker 1: feel good stuff, And I was like, let's blend this 178 00:10:25,480 --> 00:10:30,120 Speaker 1: and let's talk about everything that women need. So like 179 00:10:30,200 --> 00:10:35,160 Speaker 1: nutrition and also strength training, which for women lift lifting 180 00:10:35,200 --> 00:10:38,359 Speaker 1: weights is just like kind of always falls by the wayside. 181 00:10:38,480 --> 00:10:41,600 Speaker 1: So I knew how important that was for marathon ng 182 00:10:41,840 --> 00:10:45,440 Speaker 1: and so I wanted to really like hammer that home, um, 183 00:10:45,520 --> 00:10:48,560 Speaker 1: and then just kind of training your VO two max 184 00:10:48,600 --> 00:10:50,559 Speaker 1: a little bit more. You know, we're never going to 185 00:10:50,640 --> 00:10:52,760 Speaker 1: have the same VO two max as men, but like 186 00:10:53,040 --> 00:10:55,440 Speaker 1: it's nice to think that maybe that's like something we 187 00:10:55,480 --> 00:10:58,640 Speaker 1: can work on, you know, through speedwork in a different 188 00:10:58,720 --> 00:11:01,960 Speaker 1: way than a man does. So yeah, it was just 189 00:11:02,760 --> 00:11:05,360 Speaker 1: really trying to say, like, Okay, what do women really 190 00:11:05,360 --> 00:11:08,680 Speaker 1: need in this process? And the last part that I 191 00:11:08,679 --> 00:11:11,240 Speaker 1: thought was really important was the mental game. I think 192 00:11:11,360 --> 00:11:15,040 Speaker 1: that for women it's different because we just think in 193 00:11:15,080 --> 00:11:17,360 Speaker 1: a kind of a different way. Some of us are 194 00:11:17,440 --> 00:11:21,920 Speaker 1: like a little bit more um, you know, not kind 195 00:11:22,040 --> 00:11:25,000 Speaker 1: to ourselves, and men are more forgiving. I like, I 196 00:11:25,040 --> 00:11:27,160 Speaker 1: don't want to generalize, but I think that women get 197 00:11:27,200 --> 00:11:31,040 Speaker 1: really upset and frustrated with their poor performance sometimes. So 198 00:11:31,160 --> 00:11:33,720 Speaker 1: that's why I really wanted to make sure that I 199 00:11:33,760 --> 00:11:37,720 Speaker 1: addressed that in the book and in the world today, Ali, 200 00:11:37,800 --> 00:11:40,360 Speaker 1: where it's not what it's the correct to say that 201 00:11:40,440 --> 00:11:44,480 Speaker 1: we're different. I loved that because that science we arey 202 00:11:44,480 --> 00:11:46,920 Speaker 1: theologically different. We're gonna talk about that and psychologically as 203 00:11:46,920 --> 00:11:49,160 Speaker 1: you're saying, and don't apologize for what it's true, but 204 00:11:49,240 --> 00:11:51,640 Speaker 1: we can't. And you know what people are going to 205 00:11:51,760 --> 00:11:54,319 Speaker 1: suffer if you're running twenty six miles, which is hard. 206 00:11:54,679 --> 00:11:58,840 Speaker 1: You want the best information based on your physiology and psychology, right, 207 00:11:58,880 --> 00:12:02,280 Speaker 1: So it was so freshing and I go awesome, like, finally, 208 00:12:02,520 --> 00:12:04,400 Speaker 1: you know, you brought so much to the table there, 209 00:12:04,600 --> 00:12:07,280 Speaker 1: let's talk about because I think, Alie, most people have 210 00:12:07,360 --> 00:12:10,880 Speaker 1: no concept of how recently women were not allowed to 211 00:12:11,040 --> 00:12:14,880 Speaker 1: run marathon. To talk about the history, it's so good. Absolutely, 212 00:12:15,040 --> 00:12:18,400 Speaker 1: this is like mind blowing to me. So women were 213 00:12:18,840 --> 00:12:22,640 Speaker 1: literally like barred from running the marathon as recently as 214 00:12:22,960 --> 00:12:25,240 Speaker 1: you know, in the sixties. Nineteen sixty six is the 215 00:12:25,240 --> 00:12:27,199 Speaker 1: first time you have a woman applies to run the 216 00:12:27,200 --> 00:12:31,640 Speaker 1: Boston Marathon. That's Bobby Gibb and she gets denied, but 217 00:12:31,720 --> 00:12:34,320 Speaker 1: she just decides to run the marathon without a bid 218 00:12:34,800 --> 00:12:38,040 Speaker 1: UM because she's a total you know, she's just the 219 00:12:38,040 --> 00:12:41,040 Speaker 1: most amazing person in the world. She runs in nurses shoes, 220 00:12:41,480 --> 00:12:45,560 Speaker 1: like just runs like, you know, in the pack, and 221 00:12:45,559 --> 00:12:48,040 Speaker 1: people are like, what is that crazy lady doing while 222 00:12:48,120 --> 00:12:51,840 Speaker 1: she's running a really fast marathon. UM. The next year, 223 00:12:52,480 --> 00:12:57,000 Speaker 1: Katherine Switzer applies under a pseudonym, a man's name UM. 224 00:12:57,120 --> 00:13:00,280 Speaker 1: She starts to run the race. The race director Jock 225 00:13:00,360 --> 00:13:04,680 Speaker 1: Simple sees her running it sees the ponytail or whatever, 226 00:13:04,880 --> 00:13:09,680 Speaker 1: and literally goes onto the race course and tries to 227 00:13:09,840 --> 00:13:12,920 Speaker 1: pull her off of the race course to an email 228 00:13:13,040 --> 00:13:16,080 Speaker 1: next to her next to Catherine, a friend, UM punches 229 00:13:16,160 --> 00:13:18,840 Speaker 1: Jock to get him off of her. So there's this 230 00:13:19,000 --> 00:13:22,120 Speaker 1: literal fight taking place in the nineteen sixty seven Boston 231 00:13:22,160 --> 00:13:26,200 Speaker 1: Marathon UM, and she does end up running and finishing 232 00:13:26,200 --> 00:13:29,240 Speaker 1: that marathon. Of course, women were not allowed to be 233 00:13:29,280 --> 00:13:33,559 Speaker 1: like admitted into marathon until nineteen seventy two, and that's 234 00:13:33,600 --> 00:13:39,199 Speaker 1: just wild. I mean, that was in most people's lifetimes. Um. 235 00:13:39,320 --> 00:13:41,960 Speaker 1: And then the other crazy fact that a lot of 236 00:13:41,960 --> 00:13:46,360 Speaker 1: people don't realize is that the Women's Olympic Marathon was 237 00:13:46,440 --> 00:13:52,160 Speaker 1: not an event until eighty four, so that was It's 238 00:13:52,200 --> 00:13:54,920 Speaker 1: just it's just so crazy to me that that was 239 00:13:54,960 --> 00:13:57,679 Speaker 1: that recent and that of course was won by Jovanois 240 00:13:57,720 --> 00:14:00,920 Speaker 1: Samuelson and that was the l A Marathon. Um, they 241 00:14:01,000 --> 00:14:04,240 Speaker 1: ran in l A. I mean, she's incredible opportunity to 242 00:14:04,280 --> 00:14:07,040 Speaker 1: work with her at Bush's day at the White House 243 00:14:07,120 --> 00:14:10,160 Speaker 1: years how amazing and it's still doing it today still 244 00:14:11,120 --> 00:14:13,800 Speaker 1: before I forget, and that's awesome. And by the way, 245 00:14:13,880 --> 00:14:16,319 Speaker 1: some people, if they've seen something, they've seen the Switzer 246 00:14:16,400 --> 00:14:19,120 Speaker 1: picture right where was it? Wasn't it her boyfriend or 247 00:14:19,120 --> 00:14:23,600 Speaker 1: no that it might have been her boyfriend. I'm not sure. Yeah, 248 00:14:23,960 --> 00:14:25,680 Speaker 1: at least that's a story. You know, you're never quite 249 00:14:25,680 --> 00:14:28,280 Speaker 1: sure you know what's the absolute truth. But that's like 250 00:14:28,480 --> 00:14:32,400 Speaker 1: iconic picture of him like throwing the shoulder into the race. 251 00:14:32,440 --> 00:14:36,080 Speaker 1: Direct crazy. But before we forget, tell people I want 252 00:14:36,080 --> 00:14:38,760 Speaker 1: to bash doctors, but like doctors telling people not to run. 253 00:14:38,760 --> 00:14:40,280 Speaker 1: It's bad for theas and things like that. And I've 254 00:14:40,280 --> 00:14:44,040 Speaker 1: met friends who are doctors, but tell people what doctors 255 00:14:44,120 --> 00:14:47,080 Speaker 1: and people, but doctors also thought would happen if a 256 00:14:47,120 --> 00:14:50,520 Speaker 1: woman ran about a thought crazy? So doctors thought that 257 00:14:50,560 --> 00:14:52,880 Speaker 1: we couldn't run more than I think it's like a 258 00:14:52,920 --> 00:14:58,240 Speaker 1: half a mile or um that are reproductive organs would 259 00:14:58,280 --> 00:15:02,960 Speaker 1: literally fall out of our body. Uterus would fall out, 260 00:15:03,840 --> 00:15:06,000 Speaker 1: just fall out. So what would be the point of us? 261 00:15:06,040 --> 00:15:13,440 Speaker 1: Then it's it's so frightening because it's like that, never 262 00:15:13,560 --> 00:15:16,400 Speaker 1: did that happen? Like what are they basing that on? 263 00:15:17,400 --> 00:15:19,520 Speaker 1: I mean, I just I don't want to explore that 264 00:15:19,520 --> 00:15:21,760 Speaker 1: too deeply because it makes me sad and it makes 265 00:15:21,760 --> 00:15:24,720 Speaker 1: me disappointed, and it makes me wonder what else right 266 00:15:25,080 --> 00:15:27,360 Speaker 1: we should question? You know what I love too? Is 267 00:15:27,440 --> 00:15:29,440 Speaker 1: you right at the beginning of the book on page five, 268 00:15:29,600 --> 00:15:33,040 Speaker 1: you so perfectly laid out you go, you know, yes, 269 00:15:33,080 --> 00:15:35,480 Speaker 1: it's running, but there are five elements that you need 270 00:15:35,720 --> 00:15:40,160 Speaker 1: to focus on running, mentality, strength, training, nutrition, and recovery, 271 00:15:40,320 --> 00:15:43,520 Speaker 1: like huge, right, all five of those things. Running is important, 272 00:15:43,560 --> 00:15:46,120 Speaker 1: but you know you have to focus on those things. 273 00:15:46,320 --> 00:15:49,240 Speaker 1: Let's stick with just for a second longer though, women. 274 00:15:49,400 --> 00:15:54,400 Speaker 1: The differences like physiologically psychologically alluded to that women can 275 00:15:54,480 --> 00:15:58,360 Speaker 1: be better. People don't realize the longer the distance is. Yes, 276 00:15:58,920 --> 00:16:01,600 Speaker 1: and this is a fascinating thing that's been being studied 277 00:16:01,840 --> 00:16:04,920 Speaker 1: right now. So there's one study that says we're just 278 00:16:05,400 --> 00:16:10,080 Speaker 1: better at pacing over the long term, so we tend 279 00:16:10,120 --> 00:16:13,800 Speaker 1: to run more even splits, or sometimes we run a 280 00:16:13,840 --> 00:16:16,000 Speaker 1: negative split, and I think that just has to do 281 00:16:16,040 --> 00:16:19,960 Speaker 1: maybe with patients or with the ability to hold back 282 00:16:20,000 --> 00:16:23,320 Speaker 1: a little more than men. And then the other thing 283 00:16:23,480 --> 00:16:27,280 Speaker 1: is when you get into ultra distances, our bodies can 284 00:16:27,400 --> 00:16:30,320 Speaker 1: use the extra fat that we have stored a little 285 00:16:30,360 --> 00:16:33,720 Speaker 1: more efficiently, um, because we have extra of it, and 286 00:16:33,800 --> 00:16:36,960 Speaker 1: so we are you know, we have that surplus that 287 00:16:37,040 --> 00:16:40,000 Speaker 1: takes us for longer. And that's like a really simplified 288 00:16:40,320 --> 00:16:42,840 Speaker 1: version of that. But that is something that I think 289 00:16:42,840 --> 00:16:46,160 Speaker 1: we're gonna see more and more ultra runners that are 290 00:16:46,200 --> 00:16:49,280 Speaker 1: women that are excelling um. And I think more women 291 00:16:49,280 --> 00:16:53,200 Speaker 1: are going to get into that kind of space because 292 00:16:53,960 --> 00:16:56,080 Speaker 1: it's a pretty cool place because you can kind of 293 00:16:56,120 --> 00:16:58,360 Speaker 1: go nice and slow and walk a little bit here 294 00:16:58,360 --> 00:16:59,880 Speaker 1: and there. Then you know, all of a sudden, you've 295 00:17:00,000 --> 00:17:04,600 Speaker 1: on like fifty miles. So yeah, yeah, And and one 296 00:17:04,600 --> 00:17:06,840 Speaker 1: other thing you're just being nice, I think, is the 297 00:17:06,880 --> 00:17:10,640 Speaker 1: psychological component that oh yeah, you know they're saying maybe 298 00:17:11,040 --> 00:17:15,680 Speaker 1: you know childbirth, child you know, uh, childbirth, that women 299 00:17:15,720 --> 00:17:19,119 Speaker 1: are just mentally tougher. You know. So you got the pacing, 300 00:17:19,840 --> 00:17:22,119 Speaker 1: and I love that the longer the race is, the 301 00:17:22,240 --> 00:17:25,520 Speaker 1: more it favors women. You know, that doesn't make men happy. 302 00:17:25,880 --> 00:17:29,840 Speaker 1: I think any pretention Doe Walter Courtney, Doe Walter, Walter 303 00:17:30,160 --> 00:17:36,760 Speaker 1: amassing right, Yeah, yeah, people don't realize it's at a 304 00:17:37,480 --> 00:17:40,840 Speaker 1: big backyard ultra she wanted. She beat all the men, 305 00:17:41,000 --> 00:17:44,480 Speaker 1: ran over almost three days, two three miles, right, and 306 00:17:44,560 --> 00:17:48,919 Speaker 1: one beat the man. Incredible. It's incredible, and she is 307 00:17:49,000 --> 00:17:50,919 Speaker 1: just I mean I watched a lot of videos with 308 00:17:51,240 --> 00:17:54,840 Speaker 1: her talking and just her mental game is super strong. 309 00:17:55,000 --> 00:17:58,840 Speaker 1: So yeah, yeah, there's some great podcasts, yeah, with people 310 00:17:58,880 --> 00:18:01,800 Speaker 1: out there who interview her. And just like she talks 311 00:18:01,800 --> 00:18:05,159 Speaker 1: about going into the pain cave um and she's chipping 312 00:18:05,200 --> 00:18:07,440 Speaker 1: away at it. I mean, if you want to get 313 00:18:07,480 --> 00:18:10,360 Speaker 1: into the psychological part, which Ali talks about as being 314 00:18:10,400 --> 00:18:12,239 Speaker 1: so important, you get in that in a second. But 315 00:18:12,520 --> 00:18:14,560 Speaker 1: that's like the pinnacle of it just shows how much 316 00:18:14,560 --> 00:18:18,439 Speaker 1: control we have over that. Right, Yes, it's it's it's physiological, 317 00:18:18,560 --> 00:18:20,480 Speaker 1: but the mind is a huge part. And let's start 318 00:18:20,480 --> 00:18:23,080 Speaker 1: there actually, because I think, what's again so amazing about 319 00:18:23,119 --> 00:18:25,800 Speaker 1: your book is you start right away Ali with goal setting, 320 00:18:26,280 --> 00:18:30,840 Speaker 1: and that's so important explain why. So when it comes 321 00:18:30,840 --> 00:18:34,320 Speaker 1: to running a super long distance like a marathon, I 322 00:18:34,400 --> 00:18:38,920 Speaker 1: think that if you get into those longer volume weeks, 323 00:18:39,320 --> 00:18:42,000 Speaker 1: so you kind of like amp up from like twenty 324 00:18:42,359 --> 00:18:45,840 Speaker 1: miles a week to like right when you're in that 325 00:18:45,960 --> 00:18:50,080 Speaker 1: grind phase, if you don't have a really good motivation 326 00:18:50,240 --> 00:18:54,280 Speaker 1: and reason why to run a marathon, it's gonna suck 327 00:18:54,359 --> 00:18:57,240 Speaker 1: and you're gonna suffer, not gonna be able to accept 328 00:18:57,560 --> 00:19:00,760 Speaker 1: the pain that you're in. And that's another side of it, 329 00:19:00,840 --> 00:19:02,919 Speaker 1: is accepting the pain that you know we'll get to, 330 00:19:03,160 --> 00:19:06,240 Speaker 1: but being able to recall that why. And it can't 331 00:19:06,240 --> 00:19:08,920 Speaker 1: just be like I want to lose five pounds, because 332 00:19:09,040 --> 00:19:12,000 Speaker 1: that's not going to get you anywhere. So we do 333 00:19:12,040 --> 00:19:13,879 Speaker 1: a lot of work in the book. I'm like, Okay, 334 00:19:13,960 --> 00:19:16,320 Speaker 1: let's reframe that, like I want to be a healthier 335 00:19:16,440 --> 00:19:18,200 Speaker 1: version of myself. And why do I want to be 336 00:19:18,200 --> 00:19:19,840 Speaker 1: a healthier version of myself? Because I want to live 337 00:19:19,880 --> 00:19:22,480 Speaker 1: longer for my kids, like whatever, you know, but it 338 00:19:22,480 --> 00:19:25,440 Speaker 1: it has to be something that it is easily recalled, 339 00:19:25,680 --> 00:19:28,359 Speaker 1: so that when you're on mild twenty of your twenty 340 00:19:28,560 --> 00:19:31,280 Speaker 1: mile run, you don't just like crumble into a ball 341 00:19:31,320 --> 00:19:33,840 Speaker 1: and die. You actually like get through it because you 342 00:19:33,840 --> 00:19:37,359 Speaker 1: have a really solid reason. Yeah, so you can enjoy 343 00:19:37,480 --> 00:19:41,840 Speaker 1: the not only the race itself oute right, but the process, right. 344 00:19:42,040 --> 00:19:44,320 Speaker 1: And so many people, as you talk about in the 345 00:19:44,320 --> 00:19:46,760 Speaker 1: book again, I love right away you know you're like here, 346 00:19:46,760 --> 00:19:48,320 Speaker 1: you gotta get it straight before you even get into 347 00:19:48,359 --> 00:19:50,680 Speaker 1: the book that you know, don't just try to beat 348 00:19:50,720 --> 00:19:54,520 Speaker 1: your coworker and have that extrinsic goal, right, So explain 349 00:19:54,640 --> 00:19:57,640 Speaker 1: like the difference between extrinsic and intrinsic and how important 350 00:19:57,680 --> 00:20:01,560 Speaker 1: that is. Absolutely. So the extrinsic is kind of like 351 00:20:01,600 --> 00:20:05,439 Speaker 1: that external factor, and that's like the easy thing that 352 00:20:05,480 --> 00:20:07,600 Speaker 1: I think a lot of people like kind of latch onto. 353 00:20:07,640 --> 00:20:10,160 Speaker 1: So you know, it could be like be to your coworker, 354 00:20:10,280 --> 00:20:13,160 Speaker 1: which is kind of hilarious actually, or it could be 355 00:20:13,480 --> 00:20:15,359 Speaker 1: you know, losing weight, or it could just be like, oh, 356 00:20:15,359 --> 00:20:18,520 Speaker 1: this is my New Year's resolution because everyone else is 357 00:20:18,600 --> 00:20:21,560 Speaker 1: doing it. You're injured exicle is something that is coming 358 00:20:21,600 --> 00:20:24,280 Speaker 1: like from inside of you. You know, it is your 359 00:20:24,400 --> 00:20:29,440 Speaker 1: actual core motivation. Um. That's like really digging deep and 360 00:20:29,520 --> 00:20:33,800 Speaker 1: saying like, okay, what really is motivating me? And what 361 00:20:34,040 --> 00:20:37,119 Speaker 1: is going to you know, make this worthwhile? So instead 362 00:20:37,160 --> 00:20:39,359 Speaker 1: of it just being something like on your bucket list, 363 00:20:39,400 --> 00:20:41,719 Speaker 1: like what makes it on your bucket list? And instead 364 00:20:41,720 --> 00:20:44,760 Speaker 1: of it to seeing your new Year's resolution, like, well, 365 00:20:44,800 --> 00:20:47,480 Speaker 1: why is this a resolution for you? So that's kind 366 00:20:47,520 --> 00:20:49,600 Speaker 1: of what you know, just doing that a little bit 367 00:20:49,640 --> 00:20:52,760 Speaker 1: of self research to see like why you actually want 368 00:20:52,800 --> 00:20:54,840 Speaker 1: to do it and if you only actually want to 369 00:20:54,880 --> 00:20:57,320 Speaker 1: do it to beat Joe in the cubicle next to you, 370 00:20:57,720 --> 00:21:00,959 Speaker 1: like you probably shouldn't run a marathon, right. And And 371 00:21:01,000 --> 00:21:04,000 Speaker 1: the problem that people I don't think realize Ali, is 372 00:21:04,040 --> 00:21:06,480 Speaker 1: that there's so many factors. And you talk about this, 373 00:21:06,560 --> 00:21:09,280 Speaker 1: you know, you've got the weather. It's just so many 374 00:21:09,280 --> 00:21:10,879 Speaker 1: things that can go wrong. And those of us who 375 00:21:10,920 --> 00:21:12,760 Speaker 1: have raised a lot, no, it's not a matter of if, 376 00:21:12,800 --> 00:21:15,560 Speaker 1: but when and how many things will go wrong? And 377 00:21:15,640 --> 00:21:19,560 Speaker 1: so to have that ruin your whole experience, right because 378 00:21:19,640 --> 00:21:22,840 Speaker 1: now you're running Boston or whatever, and it's ninety degrees 379 00:21:23,040 --> 00:21:25,240 Speaker 1: and that time goal you told everyone you had to 380 00:21:25,320 --> 00:21:29,200 Speaker 1: hit isn't gonna happen, And so the whole experiences is 381 00:21:29,359 --> 00:21:32,199 Speaker 1: colored in a negative way for so many people. Um, 382 00:21:32,240 --> 00:21:34,199 Speaker 1: and now I would argue when I started Ali, there 383 00:21:34,240 --> 00:21:36,720 Speaker 1: was no Internet, there was no emails, right, But you 384 00:21:36,760 --> 00:21:40,160 Speaker 1: know people find themselves writing that email to everyone about 385 00:21:40,200 --> 00:21:44,000 Speaker 1: what went wrong during the race itself, right, And so 386 00:21:44,920 --> 00:21:47,040 Speaker 1: it's hard. You know, it takes a lot of racing. 387 00:21:47,080 --> 00:21:49,679 Speaker 1: But you know your book is so good at again 388 00:21:49,840 --> 00:21:52,560 Speaker 1: just right off the bat, saying hey, you know why 389 00:21:52,640 --> 00:21:54,760 Speaker 1: you're doing this is so important and at the end 390 00:21:54,760 --> 00:21:56,879 Speaker 1: of the date, it's for you. It's for you, right, 391 00:21:56,920 --> 00:21:58,879 Speaker 1: It's not for anyone else, And there's so much more 392 00:21:58,880 --> 00:22:00,720 Speaker 1: involved and not even the love that you talked about charity, 393 00:22:00,760 --> 00:22:02,600 Speaker 1: because charity is a huge thing now and you can 394 00:22:02,640 --> 00:22:05,120 Speaker 1: run for all these great causes. You know that's still 395 00:22:05,160 --> 00:22:08,439 Speaker 1: not enough, right, It's got to be for you, it 396 00:22:08,560 --> 00:22:13,320 Speaker 1: really does. Yeah, the most altruistic person in the world 397 00:22:13,359 --> 00:22:16,760 Speaker 1: and run a million charity races, but you could still 398 00:22:16,800 --> 00:22:18,879 Speaker 1: be disappointed when you get to the finish line if 399 00:22:18,920 --> 00:22:20,600 Speaker 1: you didn't do it for a reason that was like 400 00:22:20,680 --> 00:22:25,080 Speaker 1: really genuine to yourself. So yeah, right, Um, let's go 401 00:22:25,160 --> 00:22:29,040 Speaker 1: to another thing that I am obviously a huge proponent of, 402 00:22:29,160 --> 00:22:31,560 Speaker 1: and I love how much emphasis you have on it. 403 00:22:31,600 --> 00:22:35,720 Speaker 1: And you already talked about its strength training. It's so important, 404 00:22:35,840 --> 00:22:38,480 Speaker 1: Oh my gosh, and you have so much I would 405 00:22:38,520 --> 00:22:41,040 Speaker 1: argue the best strength training of any book I've read, 406 00:22:41,359 --> 00:22:45,320 Speaker 1: hands down. Oh amazing. Yeah, and you have like so 407 00:22:45,359 --> 00:22:48,000 Speaker 1: many different things. And it's not just one. It's it's 408 00:22:48,000 --> 00:22:52,399 Speaker 1: better than mine, it's way better than it's a while back, 409 00:22:52,520 --> 00:22:57,560 Speaker 1: but like absolutely so, Uh, explain why it's so important, 410 00:22:57,680 --> 00:23:01,119 Speaker 1: especially for women? Yes, Oh, I like I tell this 411 00:23:01,200 --> 00:23:05,600 Speaker 1: little story that there's a personal trainer that I haven't 412 00:23:05,640 --> 00:23:07,440 Speaker 1: seen for years when I was living in Pennsylvania. He 413 00:23:07,520 --> 00:23:10,880 Speaker 1: was amazing and like, um, I brought running friends to him. 414 00:23:10,920 --> 00:23:12,800 Speaker 1: I went to him and he would like laugh at 415 00:23:12,880 --> 00:23:16,320 Speaker 1: us because like we hadn't been doing strength training and 416 00:23:16,400 --> 00:23:19,920 Speaker 1: so our balance was off and we would do step 417 00:23:20,000 --> 00:23:22,840 Speaker 1: ups onto uh you know, just onto a little block, 418 00:23:22,920 --> 00:23:25,720 Speaker 1: and like we would fall off, and he would be like, 419 00:23:25,800 --> 00:23:28,199 Speaker 1: what is wrong with you? This is ridiculous? Why are 420 00:23:28,200 --> 00:23:30,440 Speaker 1: you only running? So I really took that to heart, 421 00:23:30,760 --> 00:23:33,040 Speaker 1: and then I went once further and said, like what 422 00:23:33,119 --> 00:23:37,040 Speaker 1: our strength and balance is that that women are most 423 00:23:37,240 --> 00:23:40,800 Speaker 1: likely to see or that cause injury. So our hips 424 00:23:41,280 --> 00:23:45,840 Speaker 1: are you know, generally speaking, weaker. We have some interesting 425 00:23:45,840 --> 00:23:48,480 Speaker 1: stuff going on because of our hips are wider, that 426 00:23:48,600 --> 00:23:51,800 Speaker 1: like our lower extremities kind of our shape differently, and 427 00:23:51,880 --> 00:23:55,080 Speaker 1: that doesn't really always bode well for our form. So 428 00:23:55,240 --> 00:23:57,679 Speaker 1: we want to like build up our calves and our 429 00:23:57,720 --> 00:24:00,840 Speaker 1: ankles and you know, make sure the muscles around our 430 00:24:00,920 --> 00:24:05,240 Speaker 1: knees are protected. So that's like all of that stuff 431 00:24:05,440 --> 00:24:10,680 Speaker 1: is um, you know, doing some really great clamshell stuff, 432 00:24:10,720 --> 00:24:13,040 Speaker 1: you know, which is not super exciting or sexy but 433 00:24:13,200 --> 00:24:17,800 Speaker 1: really important, and um doing hip bridges. And then there's 434 00:24:17,840 --> 00:24:22,040 Speaker 1: also getting your posterior chain really into the mix. So 435 00:24:22,680 --> 00:24:25,119 Speaker 1: lots of dead lists, lots of single leg dead lists 436 00:24:25,119 --> 00:24:29,320 Speaker 1: for your balance and yeah what else. Oh man, I 437 00:24:29,320 --> 00:24:31,680 Speaker 1: mean it's but it's not a ton right like you 438 00:24:31,680 --> 00:24:33,680 Speaker 1: you you saw, Like it's not like going to take 439 00:24:33,720 --> 00:24:36,240 Speaker 1: you an hour in the gym. It should only take 440 00:24:36,280 --> 00:24:40,359 Speaker 1: twenty thirty minutes hopefully, because I know that runners just 441 00:24:40,400 --> 00:24:43,600 Speaker 1: want to go out and run. But like I think 442 00:24:43,640 --> 00:24:45,960 Speaker 1: that once you start strength training, then you're like, wow, 443 00:24:46,359 --> 00:24:48,960 Speaker 1: I see how much improved my running is. I'm going 444 00:24:49,040 --> 00:24:51,440 Speaker 1: to continue it. It's just a matter of getting people 445 00:24:51,840 --> 00:24:54,400 Speaker 1: to pick up the five pound dumb bell, like, so 446 00:24:54,920 --> 00:24:58,280 Speaker 1: that's that's the whole point of these plans. Yeah, No, 447 00:24:58,440 --> 00:25:02,120 Speaker 1: And it's you know, it's interesting that you apologize for 448 00:25:02,240 --> 00:25:07,639 Speaker 1: putting it in there because and I was so happy 449 00:25:07,680 --> 00:25:09,520 Speaker 1: to see that not only is it in there and 450 00:25:09,560 --> 00:25:12,160 Speaker 1: you have all the different plans and all the great exercises, 451 00:25:12,359 --> 00:25:14,879 Speaker 1: but it's in there frequently. And you even talk about 452 00:25:14,920 --> 00:25:17,760 Speaker 1: because what do runners say to us, Ali? They say, well, 453 00:25:17,880 --> 00:25:19,240 Speaker 1: where am I going to do it? When am I 454 00:25:19,240 --> 00:25:21,679 Speaker 1: going to do it? I'm running, I'm doing all of 455 00:25:21,680 --> 00:25:23,760 Speaker 1: this stuff. I just can't fit it in and then 456 00:25:23,760 --> 00:25:25,439 Speaker 1: my legs are gonna be fatigued. But you're like, no, 457 00:25:25,640 --> 00:25:27,800 Speaker 1: it's two or three times a week, depending on what 458 00:25:27,880 --> 00:25:30,440 Speaker 1: phase you're in. Um. But it's what you said, right, 459 00:25:30,480 --> 00:25:34,359 Speaker 1: it's not um, it's not it's not body building. It's 460 00:25:34,359 --> 00:25:36,480 Speaker 1: not your traditional go to in the gym for an hour. 461 00:25:36,800 --> 00:25:40,760 Speaker 1: It's twenty minutes of mostly body weight stuff that pay 462 00:25:40,920 --> 00:25:43,600 Speaker 1: such huge dividends, right, Ali? And the line I use 463 00:25:43,680 --> 00:25:45,480 Speaker 1: and I'm sure you do too, because you say prehab 464 00:25:45,480 --> 00:25:47,280 Speaker 1: in the book. But you are going to do those 465 00:25:47,320 --> 00:25:49,919 Speaker 1: exercises that it will either be in rehab because you 466 00:25:49,960 --> 00:25:53,359 Speaker 1: have to, or you prehab because you want to write, 467 00:25:53,359 --> 00:25:55,600 Speaker 1: but you will do them. So I love you have 468 00:25:55,680 --> 00:25:59,520 Speaker 1: such an emphasis on that so much. Yeah. Absolutely. And 469 00:25:59,560 --> 00:26:02,280 Speaker 1: the other that runners don't realize is that it actually 470 00:26:02,280 --> 00:26:05,080 Speaker 1: can improve your performance, especially if you're doing like some 471 00:26:05,160 --> 00:26:08,800 Speaker 1: of the plioh in the pre base and base trading months, 472 00:26:08,840 --> 00:26:12,440 Speaker 1: Like that's gonna just build up your speed. So yeah, 473 00:26:12,480 --> 00:26:15,280 Speaker 1: I really hope that runners are kind of getting into 474 00:26:15,320 --> 00:26:16,800 Speaker 1: the train. And the other thing that I have in 475 00:26:16,840 --> 00:26:19,520 Speaker 1: here is like if you have those excuses like oh 476 00:26:19,560 --> 00:26:21,359 Speaker 1: I don't have time or oh I don't have a 477 00:26:21,400 --> 00:26:25,040 Speaker 1: gym membership, I basically give you every tool you need 478 00:26:25,119 --> 00:26:29,200 Speaker 1: to get over that excuse. So no excuses, no, And 479 00:26:29,760 --> 00:26:32,080 Speaker 1: I don't think that I I mean, I think I 480 00:26:32,119 --> 00:26:35,280 Speaker 1: do the vast majority of my strength training in this 481 00:26:35,320 --> 00:26:37,159 Speaker 1: way at home. You know, I do a mix of 482 00:26:37,240 --> 00:26:39,719 Speaker 1: gym at home workouts, but you know, you don't need 483 00:26:39,800 --> 00:26:42,880 Speaker 1: machines and it should be twenty minutes or so because 484 00:26:42,880 --> 00:26:44,560 Speaker 1: you are running and you are cross training and you 485 00:26:44,560 --> 00:26:46,640 Speaker 1: are doing so many different things. And as you said, 486 00:26:46,760 --> 00:26:49,000 Speaker 1: I love this debate and it goes on ali with 487 00:26:49,040 --> 00:26:51,280 Speaker 1: triathletes as well, to who are even worse. I would 488 00:26:51,359 --> 00:26:56,720 Speaker 1: argue them the type of triathlete. Holy cow, the horrible 489 00:26:56,840 --> 00:26:58,719 Speaker 1: like slow twitch, dot com and stuff. I haven't been 490 00:26:58,720 --> 00:27:01,159 Speaker 1: on that in like a decade because it's just so negative. 491 00:27:01,160 --> 00:27:04,879 Speaker 1: It's like Twitter. But you know, the question is does 492 00:27:05,040 --> 00:27:07,679 Speaker 1: strength training improved performance? And I always say, first and 493 00:27:07,720 --> 00:27:09,800 Speaker 1: foremost yeah, because it keeps you injury free so you 494 00:27:09,840 --> 00:27:12,840 Speaker 1: can keep training. And the discussion could end there. But 495 00:27:12,920 --> 00:27:17,399 Speaker 1: as you said, the studies also show that biometrics and 496 00:27:17,480 --> 00:27:21,280 Speaker 1: running economy, it makes you a better runner as well. Right, 497 00:27:21,520 --> 00:27:24,200 Speaker 1: but first and foremost, if you're hurt, you can't run 498 00:27:26,080 --> 00:27:29,600 Speaker 1: the most important you know, Accam's razor, right. I just 499 00:27:29,640 --> 00:27:32,640 Speaker 1: love it so yes, Like, but I do have one 500 00:27:32,720 --> 00:27:37,439 Speaker 1: out of all of my positive stuff to say, You're like, what, Yeah, 501 00:27:37,600 --> 00:27:41,040 Speaker 1: here's here's the one issue. I had, the bulk. The 502 00:27:41,080 --> 00:27:44,680 Speaker 1: bulk issue, and you talk about it, but you only 503 00:27:44,720 --> 00:27:46,720 Speaker 1: talked about it for like three sentences, And I'm like, 504 00:27:47,520 --> 00:27:50,160 Speaker 1: you know that's as you and I both know. It's 505 00:27:50,200 --> 00:27:52,680 Speaker 1: like what almost drove me out of the business women 506 00:27:52,760 --> 00:27:56,120 Speaker 1: fear that bulk. It's insane to me. I just want 507 00:27:56,119 --> 00:27:59,280 Speaker 1: to like yell at everybody about it. I'm like and like, 508 00:27:59,520 --> 00:28:03,920 Speaker 1: my great friend Danielle um Zickel at Runners Role actually 509 00:28:03,960 --> 00:28:06,479 Speaker 1: wrote an article that was like, you're not going to 510 00:28:06,480 --> 00:28:09,040 Speaker 1: get bulky, Like we have to debunk this myth. Does 511 00:28:09,080 --> 00:28:12,600 Speaker 1: anybody know how much protein we would have to eat 512 00:28:12,600 --> 00:28:15,440 Speaker 1: and how many how much we would have just been lifting, 513 00:28:15,960 --> 00:28:18,320 Speaker 1: and how little we'd have to be running to build 514 00:28:18,640 --> 00:28:20,400 Speaker 1: all the muscle that we think we're going to build 515 00:28:20,400 --> 00:28:22,680 Speaker 1: to get bulky. Like I just I don't know. I'm 516 00:28:22,720 --> 00:28:25,280 Speaker 1: like rambling because like it's just I wanted you to 517 00:28:25,320 --> 00:28:29,840 Speaker 1: do that. It's exactly what I wanted. I wanted, like 518 00:28:29,960 --> 00:28:34,600 Speaker 1: just the are you kidding me? But it's hard because 519 00:28:34,600 --> 00:28:36,400 Speaker 1: we're fighting that and you know what makes me laugh 520 00:28:36,440 --> 00:28:38,680 Speaker 1: actually like just a little aside. But you know I 521 00:28:38,720 --> 00:28:41,520 Speaker 1: talked group cyclings, caught all those classes for years, and 522 00:28:41,760 --> 00:28:44,000 Speaker 1: you know, so many women didn't take class because they said, 523 00:28:44,280 --> 00:28:46,520 Speaker 1: what that indoor cycle was going to make your legs huge. 524 00:28:46,640 --> 00:28:49,320 Speaker 1: I literally have like you know, friends who would say, yeah, 525 00:28:49,360 --> 00:28:51,320 Speaker 1: I took three classes and my legs got too big 526 00:28:51,360 --> 00:28:55,840 Speaker 1: and I stopped. But let's fast forward alley too. Well, 527 00:28:56,040 --> 00:28:58,120 Speaker 1: I guess if it's a two thousand dollar bike in 528 00:28:58,200 --> 00:29:04,160 Speaker 1: your home, then it's okay, right, So suddenly that peloton 529 00:29:04,320 --> 00:29:07,160 Speaker 1: took away the whole bulk. Suddenly your legs no longer 530 00:29:07,160 --> 00:29:09,160 Speaker 1: got big if you were, you know, at home, and 531 00:29:09,200 --> 00:29:11,800 Speaker 1: it was an expensive bit. But yeah, I think that 532 00:29:12,120 --> 00:29:14,440 Speaker 1: is I know that is one of the main reasons 533 00:29:14,840 --> 00:29:17,360 Speaker 1: women fail to achieve so many of their goals, including 534 00:29:17,440 --> 00:29:21,120 Speaker 1: running and marathons and stuff. Is that stupid, unfounded fear 535 00:29:21,120 --> 00:29:23,240 Speaker 1: of bulk and it's it's too bad. So I'm glad 536 00:29:23,240 --> 00:29:25,240 Speaker 1: that you're talking about it. Too bad. Yeah, And I 537 00:29:25,320 --> 00:29:27,880 Speaker 1: just I don't know if there's still anyone that really 538 00:29:27,880 --> 00:29:29,400 Speaker 1: thinks that they're going to get bulky, Like I can 539 00:29:29,440 --> 00:29:32,760 Speaker 1: say that I have actually tried to put muscle on 540 00:29:32,880 --> 00:29:37,840 Speaker 1: and it feels nearly impossible, so maybe that will help. Yeah, 541 00:29:38,240 --> 00:29:40,479 Speaker 1: And I'm just I'm being tough. But that that just 542 00:29:40,640 --> 00:29:43,160 Speaker 1: that that's a four letter word, as we know in fitness. 543 00:29:43,640 --> 00:29:46,400 Speaker 1: And let's talk about let's finish up with the mental side, 544 00:29:46,400 --> 00:29:49,840 Speaker 1: because so important, and you throughout the whole book, you're like, listen, 545 00:29:49,920 --> 00:29:51,440 Speaker 1: you know the running is important, but if you don't 546 00:29:51,440 --> 00:29:54,120 Speaker 1: have your mental game together, you're in trouble. And I 547 00:29:54,480 --> 00:29:57,720 Speaker 1: agree a percent that women are tougher. And this was 548 00:29:57,760 --> 00:30:01,160 Speaker 1: my master's Wrey too was actually sigence in sports psychology 549 00:30:01,160 --> 00:30:04,120 Speaker 1: because I realized how important it is and self talk. 550 00:30:04,240 --> 00:30:06,640 Speaker 1: You talk about negative self talk, so just talk about 551 00:30:06,920 --> 00:30:11,280 Speaker 1: how important that is. Absolutely, this was fascinating to me 552 00:30:11,440 --> 00:30:17,000 Speaker 1: and something that I started researching because I was doing 553 00:30:17,080 --> 00:30:20,000 Speaker 1: like my own therapy, which is totally a great thing. 554 00:30:20,200 --> 00:30:23,920 Speaker 1: I was like, Hey, this CBT stuff really could work 555 00:30:23,960 --> 00:30:27,840 Speaker 1: for running because I was constantly volume into this negative 556 00:30:27,920 --> 00:30:32,160 Speaker 1: world of Oh that was too slow, that pace was terrible, 557 00:30:32,280 --> 00:30:35,480 Speaker 1: or oh I missed my run. I just I can't 558 00:30:35,480 --> 00:30:37,320 Speaker 1: believe it. I blew it. I blew my training. Like 559 00:30:37,400 --> 00:30:41,440 Speaker 1: so that's super black and white thinking or super just 560 00:30:41,600 --> 00:30:44,760 Speaker 1: you know, beating myself up. So the mental game that 561 00:30:44,800 --> 00:30:46,719 Speaker 1: I wanted to focus on a lot for women was 562 00:30:46,760 --> 00:30:49,200 Speaker 1: like reframing all of that to be more positive. So 563 00:30:49,320 --> 00:30:51,920 Speaker 1: like instead of saying like, oh, that piece was too slow, 564 00:30:52,400 --> 00:30:56,440 Speaker 1: saying something like, Okay, that pace was slower than yesterday. 565 00:30:56,520 --> 00:30:59,840 Speaker 1: Maybe that's what my body needed today. Um, because guess 566 00:31:00,720 --> 00:31:02,920 Speaker 1: it's not too slow. You're training. You're training, you're supposed 567 00:31:02,920 --> 00:31:05,240 Speaker 1: to be training slow. So that's another thing. You could say, 568 00:31:05,320 --> 00:31:07,560 Speaker 1: I'm running exactly the pace I need to be running 569 00:31:07,680 --> 00:31:10,080 Speaker 1: right now. And if you skip a run, you just 570 00:31:10,160 --> 00:31:14,560 Speaker 1: say oh, okay, well that's fine. That doesn't matter because 571 00:31:14,560 --> 00:31:17,960 Speaker 1: in the grand scheme of training for a marathon, you're 572 00:31:18,000 --> 00:31:20,280 Speaker 1: gonna have to skip a run because life is going 573 00:31:20,320 --> 00:31:23,560 Speaker 1: to get into the way and that's fine. You know, 574 00:31:23,720 --> 00:31:25,760 Speaker 1: it's not going to make or break your race. So 575 00:31:25,840 --> 00:31:30,240 Speaker 1: it's really, um, I wanted women to learn to reframe. Um. 576 00:31:30,280 --> 00:31:32,880 Speaker 1: We also do a lot of thoughts stopping, so just 577 00:31:32,960 --> 00:31:36,040 Speaker 1: like stopping those negative thoughts before they even get into 578 00:31:36,080 --> 00:31:39,720 Speaker 1: your you know, get into your psyche. Because my argument, 579 00:31:39,760 --> 00:31:41,560 Speaker 1: and you would probably know more about this than me 580 00:31:41,720 --> 00:31:45,080 Speaker 1: with an actual degree instead of just like doing therapy, UM, 581 00:31:45,200 --> 00:31:50,280 Speaker 1: is that the negative thought will actually act as a hindrance, 582 00:31:50,320 --> 00:31:53,440 Speaker 1: will will eventually slow you down. And if you don't 583 00:31:53,480 --> 00:31:56,000 Speaker 1: team them and they come to you and my you know, 584 00:31:56,280 --> 00:32:00,040 Speaker 1: nineteen or twenty of the race, they could literally admit it. 585 00:32:00,160 --> 00:32:02,080 Speaker 1: And so if you actually do have a time goal, 586 00:32:02,560 --> 00:32:05,080 Speaker 1: you know, you want your brain to be thinking positively 587 00:32:05,280 --> 00:32:08,440 Speaker 1: so it does propel you to the finish. So yeah, 588 00:32:08,880 --> 00:32:11,960 Speaker 1: there's so that was like my favorite thing to research, 589 00:32:12,160 --> 00:32:15,600 Speaker 1: and yeah, it was a really exciting thing to write. 590 00:32:15,640 --> 00:32:17,680 Speaker 1: And I've already had like two women come up to 591 00:32:17,760 --> 00:32:20,320 Speaker 1: me and say, like, this is so refreshing. It's like 592 00:32:20,480 --> 00:32:22,680 Speaker 1: you were in my brain and I was like, yeah, 593 00:32:23,120 --> 00:32:25,920 Speaker 1: I I know because I'm that person. Well, and that's 594 00:32:25,920 --> 00:32:28,360 Speaker 1: why it's so perfectly put. It was so refreshing. And 595 00:32:28,360 --> 00:32:31,440 Speaker 1: you even talk about which I love and practice myself, 596 00:32:31,480 --> 00:32:33,480 Speaker 1: you know, just the one words you focus on to 597 00:32:33,680 --> 00:32:37,520 Speaker 1: to kind of do you know, control that focus. And 598 00:32:37,600 --> 00:32:40,680 Speaker 1: some professional athletes talk about it, some don't. Every single 599 00:32:40,680 --> 00:32:43,560 Speaker 1: one of them do it, regardless of sport. And you know, 600 00:32:43,640 --> 00:32:46,440 Speaker 1: for me, there's I use many you talk about mantras 601 00:32:46,480 --> 00:32:48,920 Speaker 1: and things like that as well. So important. I mean 602 00:32:48,960 --> 00:32:51,000 Speaker 1: I used I think I wrote about this in the 603 00:32:51,040 --> 00:32:54,080 Speaker 1: book too way back, but beastie boys lyrics, let it flow, 604 00:32:54,440 --> 00:32:57,200 Speaker 1: let yourself go slow and low. That is the tempo. 605 00:32:57,520 --> 00:33:01,040 Speaker 1: Now that is really long, right, but like that's what 606 00:33:01,120 --> 00:33:07,239 Speaker 1: I love the dog. But that is so important. And 607 00:33:07,440 --> 00:33:10,000 Speaker 1: one for me also is as the race gets longer, 608 00:33:10,040 --> 00:33:12,240 Speaker 1: I get stronger as the race gets longer. So the 609 00:33:12,320 --> 00:33:15,440 Speaker 1: mental game is crucial. And let's kind of wrap it 610 00:33:15,520 --> 00:33:18,239 Speaker 1: up with this, is that self efficacy. How yes, it's 611 00:33:18,280 --> 00:33:22,240 Speaker 1: cliche to talk about why this translates over to every 612 00:33:22,240 --> 00:33:24,240 Speaker 1: single part of your life. When you set this goal, 613 00:33:24,280 --> 00:33:26,640 Speaker 1: it's a long goal. As you say in the book Alley, 614 00:33:26,680 --> 00:33:28,280 Speaker 1: you know, it could be from six months to a 615 00:33:28,360 --> 00:33:31,160 Speaker 1: year and a half, but it makes your whole life better. 616 00:33:31,160 --> 00:33:33,120 Speaker 1: So for all those women who are on the fence 617 00:33:33,480 --> 00:33:36,200 Speaker 1: about running their first marathon or have done a handful 618 00:33:36,240 --> 00:33:39,440 Speaker 1: but want to, you know, get better at it, let's 619 00:33:39,480 --> 00:33:41,840 Speaker 1: talk to them and just explain to them, like how 620 00:33:41,840 --> 00:33:45,440 Speaker 1: this changes your life for the positive. It really does 621 00:33:46,040 --> 00:33:49,240 Speaker 1: change your life. I mean, for me, the process is 622 00:33:49,680 --> 00:33:53,719 Speaker 1: the most amazing part. And whenever I am like in 623 00:33:53,800 --> 00:33:58,480 Speaker 1: training and marathon's for sure have marathon. Same deal. So 624 00:33:58,600 --> 00:34:02,040 Speaker 1: I would say, like any distance race where you're organizing 625 00:34:02,080 --> 00:34:04,280 Speaker 1: your life kind of around a training plan, you know, 626 00:34:04,320 --> 00:34:06,840 Speaker 1: first of all you're putting in this physical works, you're 627 00:34:06,880 --> 00:34:09,239 Speaker 1: gonna feel like a rock star. You're going to get 628 00:34:09,280 --> 00:34:11,640 Speaker 1: to those forty mile weeks and just feel like you 629 00:34:11,680 --> 00:34:14,600 Speaker 1: could do anything. And then with the right mindset, you 630 00:34:14,640 --> 00:34:17,279 Speaker 1: really can do anything. And you're going to like be 631 00:34:17,400 --> 00:34:20,239 Speaker 1: able to cultivate that grit and see like how much 632 00:34:20,280 --> 00:34:22,919 Speaker 1: tenacity you have, and it does translate to the rest 633 00:34:22,920 --> 00:34:25,520 Speaker 1: of your life, and you're gonna like learn to love 634 00:34:25,560 --> 00:34:28,040 Speaker 1: yourself and learn to love your abilities in a way 635 00:34:28,080 --> 00:34:30,799 Speaker 1: that you haven't before. So I don't know. I think 636 00:34:30,840 --> 00:34:33,200 Speaker 1: that running really does, you know, teach a lot of 637 00:34:33,239 --> 00:34:37,160 Speaker 1: great lessons, but it can also teach a great lesson 638 00:34:37,160 --> 00:34:40,160 Speaker 1: about like self care and self compassion and just learning 639 00:34:40,200 --> 00:34:44,200 Speaker 1: to you know, love the process as much as the 640 00:34:44,320 --> 00:34:47,399 Speaker 1: end result. And I hope everybody runs a marathon, now, 641 00:34:48,600 --> 00:34:50,719 Speaker 1: you know what. I always feel guilty Ali when I 642 00:34:50,760 --> 00:34:52,760 Speaker 1: talk about it here on the show, because I'm like, listen, 643 00:34:52,800 --> 00:34:55,920 Speaker 1: not everyone's going to run a marathon. But I say, you, 644 00:34:56,239 --> 00:34:58,120 Speaker 1: you actually allude to this in the book to you 645 00:34:58,160 --> 00:35:02,080 Speaker 1: say on page that's why I believe in uncovering weaknesses. 646 00:35:02,160 --> 00:35:04,640 Speaker 1: And I say, back when I was a trainer, I 647 00:35:04,680 --> 00:35:07,880 Speaker 1: would have everyone, almost everyone run with me because it 648 00:35:07,880 --> 00:35:12,600 Speaker 1: would uncover their weaknesses, both physicologically and psychologically. Right, So, oh, 649 00:35:12,640 --> 00:35:14,799 Speaker 1: it hurts my back, it hurts my knees, and this 650 00:35:14,840 --> 00:35:17,359 Speaker 1: is why I have such a problem. Kind of wrap 651 00:35:17,360 --> 00:35:19,200 Speaker 1: it up with this, I guess. But with the doctors 652 00:35:19,200 --> 00:35:22,440 Speaker 1: who say don't run, it's like, Okay, I'm not healthy 653 00:35:22,480 --> 00:35:25,040 Speaker 1: of to run. Maybe I should figure out why and 654 00:35:25,080 --> 00:35:27,239 Speaker 1: maybe I should fix those things. Right, So, if you're 655 00:35:27,239 --> 00:35:29,400 Speaker 1: it's a five k, as you said, half marathon is 656 00:35:29,400 --> 00:35:31,880 Speaker 1: awesome for people and by the way by this book, 657 00:35:31,960 --> 00:35:35,319 Speaker 1: regardless of what distance you are running, because all the 658 00:35:35,320 --> 00:35:37,920 Speaker 1: stuff applies to everything, so you can tweak the plans 659 00:35:37,920 --> 00:35:40,680 Speaker 1: and whatever. But it's the content that is so important. 660 00:35:40,719 --> 00:35:42,759 Speaker 1: But I want everyone to be healthy enough to run 661 00:35:42,800 --> 00:35:45,080 Speaker 1: if they want to three miles, although, as you say, 662 00:35:45,120 --> 00:35:50,000 Speaker 1: and I agree, three miles kind of sucks, which is 663 00:35:50,000 --> 00:35:52,239 Speaker 1: why we run farther. I believe that's kind of an 664 00:35:52,320 --> 00:35:55,680 Speaker 1: evolutionary thing. You go after three miles, it gets really 665 00:35:55,719 --> 00:35:59,400 Speaker 1: really good and permassively better. Right, That's why you know 666 00:35:59,440 --> 00:36:01,680 Speaker 1: a hundred thousand people applied to the New York City 667 00:36:01,719 --> 00:36:06,080 Speaker 1: Marathon every year. Um. I could go on for hours. 668 00:36:06,239 --> 00:36:08,400 Speaker 1: It is such a good book. Ali, thank you for 669 00:36:08,400 --> 00:36:10,359 Speaker 1: for taking the time. You know it's going to change 670 00:36:10,400 --> 00:36:12,040 Speaker 1: people's lives. And we have the greatest job in the 671 00:36:12,040 --> 00:36:14,000 Speaker 1: world in that regard. I agree you Thank you so 672 00:36:14,080 --> 00:36:16,279 Speaker 1: much and seriously means a lot. Coming to me is 673 00:36:16,440 --> 00:36:20,080 Speaker 1: um like yes, oh my god again, Ali Nolan Master 674 00:36:20,200 --> 00:36:22,920 Speaker 1: the Marathon, The Ultimate Training Guide for Women. And by 675 00:36:22,960 --> 00:36:27,600 Speaker 1: the way, men read this as well, like limited because 676 00:36:28,000 --> 00:36:30,680 Speaker 1: there's so much in here. As I said, one of 677 00:36:30,719 --> 00:36:33,640 Speaker 1: the I've read just about all of them. This is awesome. 678 00:36:33,760 --> 00:36:36,600 Speaker 1: So Amazon anywhere you can buy books Master the Marathon, 679 00:36:36,600 --> 00:36:38,640 Speaker 1: the Ultimate Training Guide for Women. And how can people 680 00:36:38,680 --> 00:36:42,320 Speaker 1: follow you? Ali? Oh, follow me on Instagram at Ali 681 00:36:42,400 --> 00:36:45,040 Speaker 1: Ali Nol. That's the best way to connect with me. Awesome. 682 00:36:45,080 --> 00:36:47,120 Speaker 1: We will put that in the show notes as well. 683 00:36:46,760 --> 00:36:48,759 Speaker 1: I have an awesome day. Thank you so much for 684 00:36:48,800 --> 00:36:50,359 Speaker 1: taking the time, and I hope to speak with you 685 00:36:50,920 --> 00:36:54,080 Speaker 1: with the next book. Yes, for sure, I will see 686 00:36:54,120 --> 00:36:56,359 Speaker 1: you very soon. I'm sick, all right, have a great day, 687 00:36:56,400 --> 00:37:00,319 Speaker 1: and then we will be right back after this short break. Yeah, 688 00:37:09,239 --> 00:37:14,880 Speaker 1: and we are back. Say it frequently. I have the 689 00:37:14,920 --> 00:37:17,160 Speaker 1: greatest job in the world. You know. My homework is, 690 00:37:17,200 --> 00:37:24,439 Speaker 1: oftentimes is reading all of these books on fitness. I've 691 00:37:24,520 --> 00:37:27,440 Speaker 1: made my passion, my vocation. I get to talk to 692 00:37:27,520 --> 00:37:31,799 Speaker 1: people like Ali Nolan who are making the world a 693 00:37:31,840 --> 00:37:35,160 Speaker 1: better place. You. Oh, that's so like cheese. It's true. 694 00:37:36,040 --> 00:37:43,600 Speaker 1: Not selling shoes, selling self efficacy, selling, setting goals for yourself. 695 00:37:45,000 --> 00:37:49,360 Speaker 1: The number of positives that come out of training for something. 696 00:37:49,600 --> 00:37:52,920 Speaker 1: I don't care if it's a marathon, but that's a 697 00:37:52,960 --> 00:37:57,319 Speaker 1: really good one. It's a huge challenge, and when you 698 00:37:57,360 --> 00:38:00,480 Speaker 1: achieve it the first one, there's nothing better than your one. 699 00:38:03,960 --> 00:38:08,239 Speaker 1: They're all good They're all different, and every single one 700 00:38:08,280 --> 00:38:11,840 Speaker 1: of them makes you a better person, not just a 701 00:38:11,840 --> 00:38:18,799 Speaker 1: better athlete, not just healthier physiologically, psychologically. And yes, I 702 00:38:18,920 --> 00:38:22,320 Speaker 1: do these races for many reasons, including being as healthy 703 00:38:22,320 --> 00:38:26,880 Speaker 1: as possible. But what has taken over that is the 704 00:38:26,920 --> 00:38:31,040 Speaker 1: self efficacy, is the confidence that comes from over and 705 00:38:31,120 --> 00:38:35,880 Speaker 1: over setting a goal, fighting through the obstacles that are 706 00:38:35,960 --> 00:38:38,759 Speaker 1: not It's not a matter of if, as I say, 707 00:38:38,800 --> 00:38:42,880 Speaker 1: but when, and sometimes there just keep coming at you. 708 00:38:44,239 --> 00:38:48,320 Speaker 1: And as I say, you can either embrace the excuse, 709 00:38:48,600 --> 00:38:52,080 Speaker 1: you can choose the challenge. I get choke up every 710 00:38:52,080 --> 00:38:56,200 Speaker 1: single finish line. I run through every single one, and 711 00:38:56,239 --> 00:38:59,480 Speaker 1: even when there isn't a proverbial finish line like the 712 00:38:59,520 --> 00:39:02,080 Speaker 1: Grand and where you know, we did that, friend and 713 00:39:02,120 --> 00:39:06,080 Speaker 1: I on our own, because that's what life's about, is 714 00:39:06,120 --> 00:39:13,400 Speaker 1: experiences challenging yourself and control. And there's something about choosing to, 715 00:39:14,360 --> 00:39:16,600 Speaker 1: let's call it what it is, suffer, but in a 716 00:39:16,719 --> 00:39:19,880 Speaker 1: great way, because so much is out of our control. 717 00:39:21,000 --> 00:39:23,680 Speaker 1: And when you make that conscious choice to set this 718 00:39:23,800 --> 00:39:27,840 Speaker 1: goal like a marathon, and you accomplish it, that is yours. 719 00:39:29,360 --> 00:39:32,960 Speaker 1: No one can take that away from you, and you 720 00:39:33,000 --> 00:39:38,120 Speaker 1: are stronger physiologically, and you are stronger psychologically every mile 721 00:39:38,200 --> 00:39:43,680 Speaker 1: you run, every race you finish. Cannot recommend this book 722 00:39:43,719 --> 00:39:46,120 Speaker 1: more highly, even if you're not going to run a 723 00:39:46,160 --> 00:39:52,120 Speaker 1: marathon for women and men, Master the Marathon, The Ultimate 724 00:39:52,200 --> 00:39:57,760 Speaker 1: Training Guide for Women, Ali Nolan, Thank you again, best guests, 725 00:39:58,560 --> 00:40:03,239 Speaker 1: best information right here. If you want to reach out 726 00:40:03,320 --> 00:40:05,360 Speaker 1: and I love to hear from you. Tom h is 727 00:40:05,400 --> 00:40:09,040 Speaker 1: Instagram and Twitter. Fitness Disrupted dot com is the website. 728 00:40:09,440 --> 00:40:13,000 Speaker 1: Please follow the show, rate the show, tell your friends 729 00:40:13,040 --> 00:40:18,080 Speaker 1: about the show, share it, and remember I have one goal, 730 00:40:19,360 --> 00:40:21,879 Speaker 1: well kind of a couple rolled into one, but it's 731 00:40:21,920 --> 00:40:25,160 Speaker 1: to help you live your best life, to bring you 732 00:40:25,200 --> 00:40:29,359 Speaker 1: the best information and to tell you that you can. 733 00:40:30,800 --> 00:40:34,080 Speaker 1: I like these articles that say you can't. It's genetics. 734 00:40:34,920 --> 00:40:39,600 Speaker 1: You can. I am Tom Holland this is Fitness Disrupted, 735 00:40:40,200 --> 00:40:46,960 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 736 00:40:47,120 --> 00:40:50,680 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 737 00:40:50,680 --> 00:40:54,040 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 738 00:40:54,080 --> 00:40:55,520 Speaker 1: listen to your favorite shows.