Latest / The Endurance Athlete Journey / Highway to HYROX Episode 4: Getting Stronger for the Stations

Transcript

Highway to HYROX Episode 4: Getting Stronger for the Stations · The Endurance Athlete Journey

• 0:09
  SPEAKER_00: Welcome everybody.
• 0:10
  SPEAKER_00: This is the Endurance Athlete Journey podcast.
• 0:13
  SPEAKER_00: And this is Coach Katie doing another solo episode of the my Highway to High Rocks series, in which I am talking about my journey, training for my very first High ROX race.
• 0:28
  SPEAKER_00: And then also kind of including a little bit of information about how I'm thinking about structuring my training, nutrition, a different topic each time.
• 0:39
  SPEAKER_00: And this time I'm going to be talking about how I'm thinking about strength training and sort of in general, like what I'm doing for strength training, then kind of in general how somebody may think about strength training.
• 0:52
  SPEAKER_00: If they're training for high rocks, kind of based off of everything that I've researched and the race itself and some of my training for it, kind of where I'm at with it and what I maybe would recommend for somebody who is looking to do a race.
• 1:06
  SPEAKER_00: Although I do want to preface this again, like I've said in I think each of the episodes, I'm not claiming here that I am some sort of expert in high rocks or that I know everything about high rocks because I haven't done one yet.
• 1:20
  SPEAKER_00: So this is all new to me, but I do have years of training as an endurance athlete.
• 1:26
  SPEAKER_00: I am a registered dietitian and a board-certified sports dietitian.
• 1:31
  SPEAKER_00: So have a lot of background in those areas, which I think makes me uniquely qualified to at least discuss this.
• 1:38
  SPEAKER_00: So a lot of it will be just some basically just information about how I'm structuring my own training, what uh what that looks like, how my training's going, and then kind of how I'm thinking about training different aspects for high rocks.
• 1:52
  SPEAKER_00: So last week I talked about threshold training, run training specifically for high rocks.
• 1:57
  SPEAKER_00: This week I'm going to focus on strength training, what I'm doing, and what maybe might be if I had if I could structure it a little bit specifically for high rocks, how I might do it.
• 2:09
  SPEAKER_00: I think the biggest thing will be when I do the race, kind of really figuring out some of those sticking points or weaknesses I have.
• 2:16
  SPEAKER_00: Uh, I'm sure that will open up some areas that I can work on.
• 2:20
  SPEAKER_00: I already know of a few that, so I'll mention that the things that I'm working on to get better at high rocks, but I have a feeling there'll be a few more things I'll realize during the race that maybe I wasn't all exactly anticipating that I could work on in terms of strength or train run training, but um this that's just kind of where I'm at.
• 2:40
  SPEAKER_00: This is what I'm gonna talk about today.
• 2:43
  SPEAKER_00: So, first half will be my update on my training.
• 2:46
  SPEAKER_00: So if you are like, I don't really want to hear what you're doing, I don't care, I just want to hear what your thoughts are on the strength training.
• 2:52
  SPEAKER_00: That's totally fine.
• 2:53
  SPEAKER_00: I'm gonna try to put the point at which I start talking about strength training in the show notes so that you can skip this part and you can just sort of go right to where I start the discussion on that.
• 3:05
  SPEAKER_00: But let's jump right in.
• 3:07
  SPEAKER_00: I do want to kind of keep this episode a little bit more efficient.
• 3:12
  SPEAKER_00: I've got a lot going on.
• 3:13
  SPEAKER_00: I've got a busy week with work, and my mom was in town the last week.
• 3:18
  SPEAKER_00: So honestly, fitting in training and trying to spend time with her and doing some work, although I did minimize it, was challenging.
• 3:25
  SPEAKER_00: All right, so I'm gonna go ahead and dive right into my training for the last two weeks.
• 3:30
  SPEAKER_00: So I'm trying to remember, I think I left off.
• 3:33
  SPEAKER_00: I've got my training peaks up, so that's what I'm looking at right now.
• 3:36
  SPEAKER_00: I think I left off a couple weeks ago.
• 3:39
  SPEAKER_00: I had talked about my race, my 5k, and I had probably around Tuesday kind of left off with that there.
• 3:48
  SPEAKER_00: So Tuesday, the 6th of October.
• 3:53
  SPEAKER_00: I did a short threshold workout that day and a strength day.
• 4:00
  SPEAKER_00: If I can I'm trying to remember this pretty well, but I really feel like that was that particular day was um a very hot or a very warm day.
• 4:14
  SPEAKER_00: And I was trying to do some threshold workout run, but I had to bring my son.
• 4:22
  SPEAKER_00: It was a long, kind of convoluted day.
• 4:24
  SPEAKER_00: He had some stuff going on.
• 4:26
  SPEAKER_00: Um, I forgot to bring him something for stuffy day, or they had some special day.
• 4:34
  SPEAKER_00: So I I drove in, had to do some consults, and then had to drive back in to work or to school to um drop him his things that I forgot uh for this special day.
• 4:46
  SPEAKER_00: And then I did my run at like 11.
• 4:49
  SPEAKER_00: So I went in to um do my run in town, and it was already like 80, I don't know, 83 degrees.
• 4:57
  SPEAKER_00: I think I checked the temperature when I left the house to go drop off his things at school, and it was about 83 degrees that day.
• 5:05
  SPEAKER_00: Um, by the time I was running, I have no idea.
• 5:08
  SPEAKER_00: All I know is that it's I was frustrated because it's October 6th.
• 5:13
  SPEAKER_00: I'm ready for fall and I'm running in heat in the middle of the day, just hot.
• 5:18
  SPEAKER_00: Uh heat training.
• 5:19
  SPEAKER_00: So I was trying to do some threshold work, it just didn't go well.
• 5:22
  SPEAKER_00: I had some gut issues.
• 5:25
  SPEAKER_00: Well, lo and behold, I think there's a granola that I've been eating that has is like a lower carb granola, like a nut granola that I had earlier, and it had some sugar alcohols in it, which can cause some gut distress.
• 5:40
  SPEAKER_00: And I did that with yogurt, and and anyway, so I should have thought about that.
• 5:45
  SPEAKER_00: I think the timing isn't great.
• 5:46
  SPEAKER_00: I tend to do better when I can do my runs like early in the morning.
• 5:50
  SPEAKER_00: I can kind of control for things like gut issues a little bit better, but that day just was kind of weird how it worked out, trying to fit things in and then bring this thing back to my son's schools.
• 5:59
  SPEAKER_00: I did my threshold workout, I did basically heat training.
• 6:02
  SPEAKER_00: It was six miles, it was supposed to be seven.
• 6:05
  SPEAKER_00: I didn't complete the workout very well at all.
• 6:08
  SPEAKER_00: I was supposed to do, I think, three times 2K bounce uh threshold pace and then some pickups at the end, and I didn't even make it to the pickups.
• 6:17
  SPEAKER_00: I barely made it through the three threshold uh pace um pickups.
• 6:24
  SPEAKER_00: I I just I was trying to watch my heart rate.
• 6:26
  SPEAKER_00: I had the gut issues, it was hot, I was kind of miserable.
• 6:30
  SPEAKER_00: I guess I thought I was used to the heat after running in it all summer, but maybe I just wasn't in the mood.
• 6:36
  SPEAKER_00: I don't know.
• 6:37
  SPEAKER_00: It just didn't go great.
• 6:38
  SPEAKER_00: But I did manage to do my second the second squattober workout that day.
• 6:44
  SPEAKER_00: It was just back squats, seated, dumbbell press.
• 6:48
  SPEAKER_00: It was kind of arm focus, chin-ups, bulgarian slit squats, room my knee and deadlifts, and a Zercher squat, which if you don't know what that is, look it up.
• 6:57
  SPEAKER_00: It's I don't really like them, they're kind of uncomfortable.
• 6:59
  SPEAKER_00: You hold the bar in the crook of your elbow.
• 7:02
  SPEAKER_00: It like it's just a weird, not my favorite, but it's part of the Thornex Squattober workouts, which I'm gonna talk about why I'm doing that here in a little bit, but I did that one.
• 7:14
  SPEAKER_00: Wednesday was an easy run.
• 7:16
  SPEAKER_00: I did the high rocks workout on that morning, which ended up being um kind of a fun run.
• 7:23
  SPEAKER_00: I had to run early in the morning and do that work.
• 7:28
  SPEAKER_00: So I ended up doing the high rocks workout at like 7:30 and my run at like 6.30.
• 7:33
  SPEAKER_00: Um, but it was like a mile for time.
• 7:35
  SPEAKER_00: It was basically 50 lunges and dumbbell three rounds of 50 lunges and then dumbo carries 50 pounds.
• 7:44
  SPEAKER_00: Although I didn't do 50 pounds, I think I did 35 pounds and for 200 meters and then a mile run at the end.
• 7:51
  SPEAKER_00: And so for each of those mile runs, I was trying to do put more of my threshold or slash high rocks pace that I'm hoping to have due in the high rocks.
• 8:01
  SPEAKER_00: So I did that.
• 8:03
  SPEAKER_00: Um, trying to really kind of get that pace nailed down and just making sure that I could actually complete the entire thing at that pace and not slow down too much.
• 8:13
  SPEAKER_00: I did a kind of eight-ish, eight to nine mile easy run on Thursday, just trying to get some zone two in there because it is good to maintain some zone two training.
• 8:24
  SPEAKER_00: And if you kind of caught our zone two discussion, a minimum of 60 minutes is generally some you know or more, is generally thought to be better.
• 8:33
  SPEAKER_00: So I am still trying to maintain some of those longish runs in there that are just truly zone two.
• 8:39
  SPEAKER_00: And I was pretty tired from Tuesday and Wednesday, and plus doing the squat squattober.
• 8:46
  SPEAKER_00: I actually did the squattober um day number five, so they don't do them on the weekends, so the way they number them is interesting.
• 8:52
  SPEAKER_00: They kind of go through the weekdays, and then so I did Squattober number two on Tuesday, and then it's like three and four are the weekend days, and you're just kind of rest days.
• 9:02
  SPEAKER_00: So then I did Squattober five on day number five on the Wednesday, which would have been on a Monday, but I'm just spreading them out longer so I don't overly tire myself.
• 9:13
  SPEAKER_00: We're just kind of taking the workouts and doing them, and they'll be completed through uh you know the early part of November.
• 9:20
  SPEAKER_00: So I'll end up doing most of all of the Squattober workouts.
• 9:24
  SPEAKER_00: They're just not going to be on the designated day that they come out or that they're supposed to be done.
• 9:29
  SPEAKER_00: Um, and I'll talk about why I'm doing that also, like I said, here in the second part.
• 9:33
  SPEAKER_00: But that was a bench press, barbell, bent over roll, row, kettlebell swings, um, closed grip push-ups, and of course, there's back squat in there because every day has got some sort of back squat in it, which is good for me because that's a weakness of mine, is the back squat.
• 9:51
  SPEAKER_00: So I always like to do these because I do feel like it does really improve my strength.
• 9:56
  SPEAKER_00: Or the past few years I've tried to do this.
• 9:58
  SPEAKER_00: Again, I've never been able to actually do it like it's prescribed, like five days a week, because I'm always doing something else.
• 10:06
  SPEAKER_00: But um, I always like to try to do it um when I can.
• 10:10
  SPEAKER_00: And I might actually do have a dead summer to deadlift focus one in December, and I might actually try to do that a little bit more as prescribed because I'm gonna have a real heavy strength focus starting in December.
• 10:22
  SPEAKER_00: Um, but for now I'm just spreading these out.
• 10:24
  SPEAKER_00: I was able to do like three of these workouts in a row, which was kind of impressive.
• 10:28
  SPEAKER_00: I did day number six on Thursday, and the sixth day was like front and back squat, kind of alternating where you do kind of a front squat, back squat, front squat, back squat, just a couple of each, um, overhead press, pull-ups, shrug.
• 10:43
  SPEAKER_00: I don't really know if I like the dumbbell shrugs too much, but and kind of a plate pinch um as part of that.
• 10:50
  SPEAKER_00: So it was interesting.
• 10:52
  SPEAKER_00: Um, some front squatting there, which is actually probably really good for wall balls to do some front squats just because of the nature of how your position, I guess, for the wall ball.
• 11:04
  SPEAKER_00: Uh, I think the front squat may be really helpful for that.
• 11:07
  SPEAKER_00: Friday was just a real easy run, like literally two miles.
• 11:10
  SPEAKER_00: I think that's the day my mom came into town.
• 11:13
  SPEAKER_00: So, or no, my mom came into town Thursday.
• 11:16
  SPEAKER_00: I drove that night to go get her, and then the next day we hung out.
• 11:20
  SPEAKER_00: So I just did a couple really easy miles and just kind of fit that in.
• 11:24
  SPEAKER_00: Um a long threshold on Saturday.
• 11:27
  SPEAKER_00: So I was able to do some, I do kind of some pickups, like four little 30-second pickups, and then so warm-up, four 30-second pickups with like thir uh 90 seconds in between, and then I did four 10-minute threshold attempts.
• 11:41
  SPEAKER_00: Um, and the pace really varies there because of the hilly terrain in which I'm running, very up and down.
• 11:47
  SPEAKER_00: It's definitely not flat scravel, so not exactly the fastest terrain either.
• 11:52
  SPEAKER_00: But at 10 minutes, two minutes off, 10 minutes, two minutes off, 10 minutes, two minutes off.
• 11:57
  SPEAKER_00: I also did uh practicing more fueling and trying different fuels.
• 12:01
  SPEAKER_00: So for this particular run, I did do a SIS Science and Sport 40 gram carb gel, and then towards the end, I did another 26 gram gel, um, the maple syrup gel with the caffeine, just because I needed a little caffeine boost to get me through that last 10 minutes.
• 12:21
  SPEAKER_00: Um, and that was almost an hour 26, so about 40, 50, 60, 5 grams of carb in um 90 minutes.
• 12:32
  SPEAKER_00: So it wasn't like I was practicing high carb fueling, but you know, arguably, oh, people might say you don't need fuel for that, but I absolutely think for that sort of intensity level, it definitely helps me feel better and recover.
• 12:45
  SPEAKER_00: I feel like I get more out of the workout and then I don't feel so drained the rest of the day.
• 12:50
  SPEAKER_00: So definitely felt good.
• 12:51
  SPEAKER_00: It was a threshold workout, so it wasn't going all out for those 10-minute bouts, but it was like 40 minutes at that threshold pace.
• 12:59
  SPEAKER_00: So I'm trying to do some longer bouts at my threshold pace to really prep me for the high rocks.
• 13:04
  SPEAKER_00: And I actually did a the seventh day squattober seven, that day number seven on that day as well later in the day.
• 13:13
  SPEAKER_00: So it was deadlifts and reverse lunges, um, a Zop min curl.
• 13:18
  SPEAKER_00: I don't, I don't know, I just follow the directions farmers carry or farmers walk in there as well, and a back squat, of course.
• 13:26
  SPEAKER_00: A little bit easier on the back squat um in terms of the weight.
• 13:31
  SPEAKER_00: So they kind of alternate.
• 13:33
  SPEAKER_00: Obviously, they're kind of programming it so you can do these back to back, like five days a week.
• 13:37
  SPEAKER_00: So some days are harder, and or some days are slightly easier, and some are more arm focused, and some are more leg focused.
• 13:43
  SPEAKER_00: So it's kind of fun that way.
• 13:45
  SPEAKER_00: Um, and then Sunday was an easy um run and the high rocks workout.
• 13:52
  SPEAKER_00: It was really arm-focused.
• 13:54
  SPEAKER_00: It was a weird one where they had these little stations and we did like alternating, like some push-ups and some presses, and then some um barbell curls and some fly, you know, with dumbbells, but it was like seven minutes at each station of work.
• 14:12
  SPEAKER_00: And so it was just like very uh strength endurance focus and very arm focused.
• 14:19
  SPEAKER_00: So it was a weird, not very hyroxy type of workout, but I could see how it was helping with the arm strength, which is helpful for like wall balls and maybe the burpee bra jumps and things like that.
• 14:30
  SPEAKER_00: But it was kind of a weird one.
• 14:32
  SPEAKER_00: I didn't feel it was kind of good because I was a little bit tired after my threshold, so it actually worked out pretty well.
• 14:38
  SPEAKER_00: Um, and I actually was able to then do the um squattober day number eight, which did include bench press.
• 14:45
  SPEAKER_00: So even after those hard and chin-ups, um, so even after those arm focus day, I still was able to do that.
• 14:53
  SPEAKER_00: But I would have to say Monday the 12th, my arms were pretty worn out.
• 14:57
  SPEAKER_00: I did take that day off.
• 14:58
  SPEAKER_00: So I've been trying to take one day off or one day kind of easier, where it's either really easy run or off, or just strength focus or something like that.
• 15:10
  SPEAKER_00: So it's not um, you know, not every day am I going hard.
• 15:14
  SPEAKER_00: I'm trying to do kind of a recovery day at least once a week or every couple of weeks where it's completely off, and then kind of having at least in there like a lighter day where it's really light or like I said, strength focused, or not much going on.
• 15:27
  SPEAKER_00: And then I also had a speed session the next day, Tuesday.
• 15:31
  SPEAKER_00: Oh, that was um kind of a more uh 5k focused session.
• 15:36
  SPEAKER_00: So I'm still sprinkling those in um over the next few weeks, just trying to maintain some of that 5K speed that I have.
• 15:46
  SPEAKER_00: Not that I have an incredible amount of that at the moment, but I'm just trying to maintain what I have to keep some of that speed in there.
• 15:53
  SPEAKER_00: And so I did some little uh pickups, um about a hundred meter pickup or hundred yeah, a hundred meter pickups, and then six by 0.3 miles at 5k or slightly faster, and then 0.15 miles at rest in between.
• 16:08
  SPEAKER_00: So um I'm gonna kind of be doing something over the next, and I'm not doing this every week, but every other week probably uh until high rocks, and then maybe at least one really focused speed session between that and the 5k I'm gonna do for the turkey trot uh around Thanksgiving.
• 16:26
  SPEAKER_00: I'm gonna be kind of upping that um time I spend in that 5k pace, but kind of keeping the rest about the same distance-wise, and then just trying to spend a little more time at 5k pace and keep the rest the same.
• 16:40
  SPEAKER_00: So it's just a gradual sort of progression with that, but I don't have any any grand scheme right now to have an incredibly fast 5k because even if I'm training for something on Thanksgiving, there's really no guarantee the weather is gonna cooperate.
• 16:55
  SPEAKER_00: So I'm just kind of doing that, keeping some of my speed in there because I like it.
• 16:59
  SPEAKER_00: And um, I think it will be helpful somewhat for the high rocks.
• 17:03
  SPEAKER_00: I just don't think I need to have a huge speed focus.
• 17:06
  SPEAKER_00: So I've been every other week or so sprinkling some of those types of sessions because they're very taxing.
• 17:11
  SPEAKER_00: Um, I did this first portion of the squattober day number nine that day, spec squat and a barbell overhead press, but didn't have time for the rest.
• 17:20
  SPEAKER_00: And then the day, the following day, I just had time to do like an easy run, a four-mile run or so, and the high rocks were the workout, which was actually a pretty hard workout.
• 17:30
  SPEAKER_00: It was a partner workout.
• 17:32
  SPEAKER_00: Um, I guess it wasn't too hard.
• 17:35
  SPEAKER_00: It could have been harder, I guess, if I didn't have a partner.
• 17:38
  SPEAKER_00: It maybe would have been better, perhaps to do it without a partner, but it's hard because some of these workouts, I think, are not exactly enough to prep you for a full high rocks.
• 17:48
  SPEAKER_00: They're great if you're doing like a partner one.
• 17:51
  SPEAKER_00: Um, but it worked out okay.
• 17:53
  SPEAKER_00: So it was a running with your partner for 300, and then you basically split 400 meters of ski erg, then you run together 300, split sled push 100 feet, run together 300 meters, split the 40 burpee broad jumps, run together 300 meters, split the 400 meter row, run together 300 meters, split the farmer's carry 100 meters, run 300 meters, split this 80 sandbag lunges.
• 18:18
  SPEAKER_00: So it's basically this was basically just a mini high rocks, but with a partner, I guess.
• 18:24
  SPEAKER_00: So the uh 80 sandbag lunges, um, then run for 80, 300 meters, and then do 80 wall balls.
• 18:31
  SPEAKER_00: So you but you do the work with a partner splitting.
• 18:35
  SPEAKER_00: Um, but we did do uh for the lunges 50 pounds, not 25.
• 18:40
  SPEAKER_00: So the weight was heavier than what we would do in the actual high rocks.
• 18:44
  SPEAKER_00: And I believe the sled pull, uh, so maybe I missed the sled pull, but the sled pull portion was heavier because the people previous to us were the there was a couple guys that did it.
• 18:55
  SPEAKER_00: I don't think we changed the weight out.
• 18:57
  SPEAKER_00: So we had a couple things in there that were actually a little bit harder, a little heavier than what we would actually see in the race.
• 19:04
  SPEAKER_00: Um, but that was the workout that day.
• 19:07
  SPEAKER_00: And then on the next day, I kind of did just an easier five-ish mile run, just time-wise.
• 19:13
  SPEAKER_00: Oh, it was a treadmill run too because our weather was kind of crappy.
• 19:16
  SPEAKER_00: So I just like, you know what?
• 19:17
  SPEAKER_00: Do some treadmill, did some upward uphill work where I got the incline, just did some um just to kind of keep the load down.
• 19:26
  SPEAKER_00: For some reason my bones were hurting.
• 19:29
  SPEAKER_00: I don't know how to um I don't know how to exp discuss.
• 19:34
  SPEAKER_00: I think it's like my shoes are starting to wear out a little bit.
• 19:37
  SPEAKER_00: So my bones were hurting a little bit.
• 19:40
  SPEAKER_00: And so I just bought new shoes, so hopefully those have arrived.
• 19:43
  SPEAKER_00: But I'm also uh just kind of felt like a little bit, I don't know, achy um that day.
• 19:51
  SPEAKER_00: So I did that, and then I did the rest of the squattober number nine, which would have been some upper body stuff that I just kind of finished out with.
• 19:59
  SPEAKER_00: So I ended up having to split that strength workout into two, and then I did an easy run Friday out of work, so I just kind of did an easy, easy 30, 40 minute run.
• 20:09
  SPEAKER_00: I was supposed to do hill sprints, just didn't feel like it.
• 20:12
  SPEAKER_00: My legs were still kind of achy.
• 20:14
  SPEAKER_00: And then Saturday I did a another threshold run, and this time I actually did seven times six minutes at threshold with a minute 30 rest in between, a few pickups, three pickups before for 30 seconds, and then that.
• 20:27
  SPEAKER_00: So it was a lot of work.
• 20:28
  SPEAKER_00: It was actually ended up being like like 42 minutes of threshold work, so a little bit more than last week, and it went really well.
• 20:34
  SPEAKER_00: It was actually last the week I did the four by 10 minutes was really hot.
• 20:40
  SPEAKER_00: So I ended up doing that threshold run.
• 20:42
  SPEAKER_00: Um, that day felt much better in terms of it wasn't so warm out, and then I did the squattober day number 12, which was back squats, bench press, easy or skull crushers, dumbbell shrug, and paint plate pinch um as that strength workout.
• 20:58
  SPEAKER_00: And then Sunday was um kind of interesting.
• 21:00
  SPEAKER_00: I did four miles, went to the high rocks workout, did another couple miles after the high rocks workout also included running.
• 21:08
  SPEAKER_00: So I got almost eight miles of running and us and um did the high rocks, so probably ended up being about 40 miles of running last week in terms of the total amount of running I did.
• 21:18
  SPEAKER_00: And the high rocks workout was another partner workout.
• 21:21
  SPEAKER_00: So this one was running for a thousand meters.
• 21:24
  SPEAKER_00: We each ski erg for 200 meters, and whoever is not on the ski erg did did two 10 lateral ball slams and then rest, and then you would switch, and then you would run 800 meters and then row or row or ski um 300, and then you would run 600, row or ski four.
• 21:44
  SPEAKER_00: It was kind of an interesting, it's hard to explain.
• 21:47
  SPEAKER_00: It kind of went up as the run went down the row and the ski went up.
• 21:52
  SPEAKER_00: Um, and as one partner was on the row or ski, the other partner was doing the wall ball slams and then taking the rest rest and then.
• 22:00
  SPEAKER_00: Switching.
• 22:00
  SPEAKER_00: So there was a good, a pretty significant amount of right rest.
• 22:04
  SPEAKER_00: Um, and I had that did that with a partner and really practicing um the run um pace that I'm gonna try to run.
• 22:12
  SPEAKER_00: It was a little bit faster for some of the shorter parts of the run, but I'm trying to really practice that pace.
• 22:18
  SPEAKER_00: So that was that workout, and I did the Squattober day number, um, I think it was day number 13 with the it was kind of a nice, easier one, I would say.
• 22:29
  SPEAKER_00: There was like a farmer's carry, farmer's walk, um, for a warm-up, and then a pause back squat, which was lighter, so it wasn't terrible.
• 22:38
  SPEAKER_00: Uh Zercher squatch squats, which aren't really my favorite um suitcase carry, which is interesting.
• 22:44
  SPEAKER_00: Um, dumbbell thrusters, which were actually probably really good for wall balls, and then American kettlebell swing.
• 22:50
  SPEAKER_00: And I'm also trying to continue to do some wall balls after the high-rox workouts that don't include wall balls.
• 22:58
  SPEAKER_00: So that is the other thing I did for the high rocks workout on Sunday.
• 23:02
  SPEAKER_00: And we also added a um, I think we did 50 or I did 60 um lunges with the 25-pound weight.
• 23:12
  SPEAKER_00: So after the workout, we did 50 lunges and then I did 50 wall balls, kind of broken up, but um that also was added to that workout.
• 23:21
  SPEAKER_00: So it was a pretty big volume of training, and then today I am maybe gonna do some strength, but otherwise, probably no running, and then run um easy tomorrow with hill sprints if I can.
• 23:34
  SPEAKER_00: It's gonna be an early morning, I've got a long day, and then kind of the rest of the week I'll talk about next time when I do my update.
• 23:41
  SPEAKER_00: But uh, that's kind of the way things have been going.
• 23:44
  SPEAKER_00: I overall feel pretty sometimes I feel as though I'm pretty tired, like there's some fatigue, but I don't think between the run volume only being like 35 to 40 miles a week and the um the strength in there is definitely hard to manage sometimes because I know that that does cause fatigue, but I think I'm doing okay.
• 24:07
  SPEAKER_00: Try to manage everything at this point.
• 24:09
  SPEAKER_00: Um, generally do you feel pretty ready to go in my workouts and definitely feel pretty good for those uh high rocks workouts.
• 24:16
  SPEAKER_00: So I think I'm managing it all okay.
• 24:18
  SPEAKER_00: And I think the big probably the big thing here is just the time constraints that I've been having with having family here and having work just scheduled like this week.
• 24:29
  SPEAKER_00: I just I'm covering the hospital for four days, so it's just gonna be like trying to squeeze things in before and after, and it's just a lot harder to do.
• 24:38
  SPEAKER_00: Um, I just doesn't allow me to, I can't um have opportunities to add more volume.
• 24:45
  SPEAKER_00: So it kind of forces me to be strategic and not overdo it, I guess.
• 24:50
  SPEAKER_00: So that's a good thing in some ways.
• 24:52
  SPEAKER_00: Um, but I did want to talk about the strength training portion.
• 24:56
  SPEAKER_00: So the the theme for this episode or or this portion of the episode is that, or the thing I wanted to kind of emphasize here is that high rocks really requires you to be strong enough to move the load and fit enough to repeat the effort and prepared to run after.
• 25:11
  SPEAKER_00: So you there's a little few elements here that we really have to be aware of with high rocks.
• 25:17
  SPEAKER_00: Making the assumption that most people listening to this episode two are coming maybe from more of an endurance background.
• 25:23
  SPEAKER_00: You know, maybe I don't think most people listening to our podcast are coming from like a strength background, I'm assuming, because I think if you were coming from more of a strength background, your priorities would be maybe a little bit different in terms of how you're structuring structuring your training.
• 25:42
  SPEAKER_00: Like somebody coming back from more of a strength background may do some minimal strength, or maybe they're focusing more on the endurance strength portion or just the actual race-specific things that you would be doing in the race because you already have a background in strength.
• 25:58
  SPEAKER_00: But because there's so much running, that person may be focusing more on the actual run, running, active running and doing the running, um, the threshold and the and more volume and running and trying to get better at that.
• 26:11
  SPEAKER_00: Whereas somebody coming from a endurance background, like myself, is really focusing a lot on the high-rock specific stations, being comfortable with running after with fatigue legs after some of those heavy lifting or heavy, heavier stations like the sled push and sled pull, and um having the strength to be able to do those for a bit of time.
• 26:36
  SPEAKER_00: You know, it's not like you're just pushing the sled for like a short distance, it's a longer distance.
• 26:42
  SPEAKER_00: So you want to make sure you're prepared for that.
• 26:46
  SPEAKER_00: Uh, and the um the ability to the the stronger you are, the more able you're to be able to do that without overly fatiguing yourself.
• 26:56
  SPEAKER_00: So the stations require force production and cardiovascular fitness because you're not only doing them for a short period of time or for a long period of time, they're kind of heavy, so you have to have kind of this combination.
• 27:10
  SPEAKER_00: Um, and greater strength can create like so the more you strong you are, the more you have like a strength re reserve.
• 27:17
  SPEAKER_00: Um this is like just this idea that like as your maximum capacity increases, the the more you can kind of handle the load of what they're requiring of you for the race.
• 27:29
  SPEAKER_00: So for instance, like thinking of it this way, if you're able to push more load on the sled push, um, then when you, you know, get to something like the race, you're able to do that for the longer duration without it like totally taking so much out of you that maybe you're not able to feel like you have your full capacity at the other stations or you're just totally wiped out because that was so much.
• 27:56
  SPEAKER_00: You know, you put so much effort into that because maybe you haven't practiced it or you're not strong enough.
• 28:02
  SPEAKER_00: And so you're just doing everything you can to push that load, and it's very, very difficult, but you do it, but then afterwards you're just totally spent.
• 28:09
  SPEAKER_00: So the stronger you are, the more you're able to push the load, and it does, and it's easier, so to speak.
• 28:16
  SPEAKER_00: So it's not so hard so that you can kind of go on to the next thing and you're not totally spent after trying to do those um strength-based stations.
• 28:25
  SPEAKER_00: And so I think that's kind of what that is um essentially just making it the effort more manageable.
• 28:31
  SPEAKER_00: The stronger you are, the more manageable the effort is, the easier it may feel.
• 28:35
  SPEAKER_00: So that's why sometimes I'll do in the high rocks workouts themselves, some of the stations, I'll do them at a heavier weight.
• 28:42
  SPEAKER_00: So I'll sometimes do wall balls heavier or the like uh the lunges with the heavier weight or the um sled push pulls with the heavier weight, so that when I get to the race, like I know I can do it, and but then when I get to the race, I it feels easier essentially.
• 29:00
  SPEAKER_00: Um, it doesn't seem like it's not so hard, and therefore I'm kind of maybe a little bit more prepared for that and can then go the distance that it's requiring of me for the race without being totally spent afterwards.
• 29:15
  SPEAKER_00: Um and there's like different purposes.
• 29:19
  SPEAKER_00: So we both want to develop muscular strength and endurance strength, and they'll serve some different purposes.
• 29:26
  SPEAKER_00: So the strength really helps you produce more force, which is helpful, and then the endurance just helps you be able to repeat that effort over and over again.
• 29:35
  SPEAKER_00: So the more you can produce force, the maybe better you are at like actually pushing the load or pushing the wall ball up.
• 29:44
  SPEAKER_00: But the m more endurance you have with that, the more you can continuously do it, the less breaks you have to take, for instance, or the farther you can push the sled or pull the sled before you have to take a break.
• 29:55
  SPEAKER_00: And then you know, you'll be able to be done with that particular um station a little bit sooner.
• 30:00
  SPEAKER_00: So you can get back on the run and you're just overall faster.
• 30:03
  SPEAKER_00: So that's kind of how we're thinking, I'm thinking about the strength component.
• 30:08
  SPEAKER_00: And um, you know, strength training can also support your running performance as well.
• 30:12
  SPEAKER_00: So just stronger leg strength, you can actually be able to improve running an economy, which is gonna help you in the race as well.
• 30:19
  SPEAKER_00: So not only are you doing the strength work to be able to do the stations and be able to handle the load of those stations and do it faster, you're also maybe supporting your running so that when you get to the running, maybe you're more economical so you can maintain that pace throughout each run better.
• 30:37
  SPEAKER_00: So it's kind of both.
• 30:39
  SPEAKER_00: There's a lot, you know, a benefit for strength training for not just the stations, but for the actual running portions as well.
• 30:47
  SPEAKER_00: So um maybe you just don't have to expend as much energy essentially for that speed.
• 30:53
  SPEAKER_00: You're you're more economical, meaning less energy.
• 30:57
  SPEAKER_00: Um, let's say you do that thousand-meter run before you start training for it and doing all the strength training and the threshold and all of these things to maximize your capacity, your aerobic capacity, your economy.
• 31:11
  SPEAKER_00: Um, maybe that takes you, maybe you expend, I don't know, I'm trying to think 50, because it's 50 calories, and then maybe after you get more economical, you you either can you either expend less or you you're running faster.
• 31:28
  SPEAKER_00: Um, and maybe it's the same amount of calories.
• 31:30
  SPEAKER_00: Now you're running faster for that same amount of energy expenditure.
• 31:33
  SPEAKER_00: So you're actually going faster, if that kind of makes sense.
• 31:36
  SPEAKER_00: Um so upper body and grip strength uh really matter as well.
• 31:41
  SPEAKER_00: So just making sure you're focusing on that.
• 31:43
  SPEAKER_00: I think um I think things like the farm, especially for like the farmer's carry, you really have to have very good grip strength.
• 31:51
  SPEAKER_00: So focusing on that, doing some of the upper body, repeated upper body work, and just really focusing on um I think the the with the farmer's carry, you must like have to do some of these things to be able to be good at them.
• 32:05
  SPEAKER_00: So you couldn't just do strength training, never practice that, and then go to the race.
• 32:10
  SPEAKER_00: Like you really do need to practice some of these things because there's components you just cannot mimic necessarily in the strength training for the race.
• 32:18
  SPEAKER_00: Um, and it really needs to be complementary of your aerobic engine.
• 32:23
  SPEAKER_00: Um so I do think that, like I'll talk about my strength training, but I do think you really want to make sure you're strength training and building um the strength, but you also want to make sure you are not compromising maybe that aerobic piece as well.
• 32:41
  SPEAKER_00: You want to kind of balance those two out.
• 32:42
  SPEAKER_00: You don't for an endurance athlete to be like, well, I'm already running a lot, so I'm going to just kind of um only focus on strength and not continue to work on my aerobic engine might be a mistake because you do, because the running is such a big part of it, you do need to make sure you're doing kind of both.
• 33:00
  SPEAKER_00: And so I think that's uh that's kind of where I'm getting at with that.
• 33:05
  SPEAKER_00: Um so when it comes to including certain elements in the strength training, I would I think foundational strength, station technique and mush muscular endurance, and then running after station.
• 33:16
  SPEAKER_00: So being able to transition to go from the station to the running uh under fatigue and know what that feels like and be able to manage it.
• 33:24
  SPEAKER_00: Those are going to be like some of the key elements that you would want to consider in your strength training piece or uh into your routine for the high rocks training.
• 33:36
  SPEAKER_00: So something um I've been doing that you've been hearing a lot is the Squattober uh soar next Squattober workouts.
• 33:46
  SPEAKER_00: And honestly, I'm not doing that because I think that they're somehow uniquely helpful for high rocks.
• 33:52
  SPEAKER_00: I'm just doing them because they're fun.
• 33:54
  SPEAKER_00: So I think for a lot of us, I think it's just finding something that helps you build strength that you enjoy.
• 34:00
  SPEAKER_00: I personally, you know, I know I could have spent like a lot of time thinking about it and developing a whole strength training program that was specific to maybe high rocks, could have done that, you know, where I was like, okay, I'm gonna really put think this out and plan it.
• 34:14
  SPEAKER_00: But for me, I think, you know, I they have these Squattober and then the December, uh D December deadlift focus one.
• 34:23
  SPEAKER_00: Um, and I think they're just fun.
• 34:25
  SPEAKER_00: I like that the workouts come out.
• 34:27
  SPEAKER_00: I don't have to think about it.
• 34:28
  SPEAKER_00: I just do the workouts they put out.
• 34:30
  SPEAKER_00: Sometimes I'll modify them a little bit, or if it's like the they have like specific weights that you want to target based off of your max four, the main sets, and then some of the accessory work, I might, you know, change or make that a little bit lighter depending on how fatigued I am or how I'm feeling.
• 34:48
  SPEAKER_00: So I do do kind of my own manipulations with it, if you will, and I don't follow it like I said Monday through Friday.
• 34:56
  SPEAKER_00: I actually will only do maybe three or four of them at most, four in one week.
• 35:02
  SPEAKER_00: And then I it'll go into November and I'll still be doing the workouts that they put out.
• 35:07
  SPEAKER_00: So they'll be done and I'll still be doing the workouts, but I just think it's fun.
• 35:11
  SPEAKER_00: I like that I don't have to think about it.
• 35:12
  SPEAKER_00: It's all kind of programmed and it's all just foundational strength.
• 35:16
  SPEAKER_00: So that's kind of where this foundational strength is coming in.
• 35:19
  SPEAKER_00: And sure, I could really focus on high rock specific stuff, and maybe I will if I ever do it again.
• 35:25
  SPEAKER_00: I'll kind of know, okay, this is my weaknesses, this is what I need to focus on, and I could build a whole program.
• 35:32
  SPEAKER_00: Um, but for me right now, I'm just having fun uh doing those squat tober workouts.
• 35:37
  SPEAKER_00: And I do think that kind of covers, checks the box of the, you know, doing the foundational strength.
• 35:42
  SPEAKER_00: I definitely feel like I'm getting stronger.
• 35:44
  SPEAKER_00: So I am not seeing a problem.
• 35:46
  SPEAKER_00: I think the biggest thing would be stronger legs, because it is a very like focused, squat focused thing.
• 35:52
  SPEAKER_00: That's a probably one of my weaknesses anyway.
• 35:55
  SPEAKER_00: So it's is sort of building onto a weakness is my leg strength, my squat strength, my wall balls have actually gotten a little bit better since starting SWAT Tober.
• 36:06
  SPEAKER_00: So there's that.
• 36:08
  SPEAKER_00: It does help you develop force production, doing squats, especially for wall balls, lunges, and sled pushing.
• 36:15
  SPEAKER_00: Um, so I think there's some benefit there.
• 36:18
  SPEAKER_00: Um, improving just lifting skills and improving strength.
• 36:22
  SPEAKER_00: And um, it can, like we said, I said before, improve running economy as well.
• 36:26
  SPEAKER_00: So doing some of these strength-based workouts isn't only helping me for the stations, but they're helping it's helping me for the run portion.
• 36:34
  SPEAKER_00: Um the biggest thing I think is just um spreading out the sessions uh to maintain a weekly workload that I don't overdo it.
• 36:47
  SPEAKER_00: Because I could see how you could maybe be like, oh, I'm gonna do this Squattober Monday through Friday, and I'm gonna do two high rocks workouts, I'm gonna do two like four or five runs, and then all of a sudden you're doing way too much, and your fatigue starts to accumulate and it out outweighs the benefits.
• 37:03
  SPEAKER_00: So it's just being strategic about that.
• 37:08
  SPEAKER_00: And I also think it's important to remember like I'm also doing some leg work weight, leg stuff, specific stuff in the high rox workouts.
• 37:17
  SPEAKER_00: So it's more like endurance focused, but it's still strength.
• 37:21
  SPEAKER_00: So to be a little bit mindful of that when I do a high rox workout that has a lot of leg strength, like the like last week when I did the lunges, I ended up doing like 40 lunges with 50 pounds.
• 37:33
  SPEAKER_00: It was heavier than would be in the actual high rox.
• 37:37
  SPEAKER_00: So it's um kind of left my legs a little bit more fatigued.
• 37:41
  SPEAKER_00: And I think just being mindful of that and listening um to my body and not really doing uh as many straight, like kind of taking a few days off of the strength training to kind of let my body recover before trying to attempt another strength session.
• 37:56
  SPEAKER_00: So it's just kind of making being mindful of the um work I'm doing in the high-rox sessions, plus the strength, um, plus the you know, run workouts and trying to kind of um keep in mind all of these things and the fatigue that's accumulating, not overdo it.
• 38:11
  SPEAKER_00: So this is why I'm spreading this out.
• 38:14
  SPEAKER_00: I'm only doing three or maybe four of them a week and not all five.
• 38:18
  SPEAKER_00: Sometimes there are certain ones where I don't um like there was one where it was like one rep, it was like do your one rep max and then you know go beyond that if you can.
• 38:31
  SPEAKER_00: And I'm like, no, I'm not gonna be able to squat today like more than my one rep max.
• 38:38
  SPEAKER_00: Um, so I just kind of went up to around that and did one set, like one um rep at that weight, and then was done.
• 38:47
  SPEAKER_00: So I didn't go above and beyond and do more.
• 38:50
  SPEAKER_00: And so just kind of that's an example of where I'm just kind of having to um adapt.
• 38:55
  SPEAKER_00: And like I said, sometimes the accessory movements I might do a slightly lighter weight than um what I might be capable of just to keep my legs from being overly tired.
• 39:05
  SPEAKER_00: So I'm still getting the strength piece, but it's not maybe uh so fatiguing because they don't really put like a weight goal on there, obviously.
• 39:13
  SPEAKER_00: So you're just kind of left to your own devices to figure out for some of those like accessory movements after the main movements what your weight would be.
• 39:21
  SPEAKER_00: So that helps, I think, for me, because then I can select your weight that's maybe more manageable versus something really heavy.
• 39:27
  SPEAKER_00: Um, whereas if I were just doing those workouts, might without all the other stuff and only doing the strength piece, you might select more heavy, more um difficult things.
• 39:37
  SPEAKER_00: So it does allow a little bit of the programming to be adjusted a little bit, but you're still kind of following the rules or following the workout, so to speak.
• 39:47
  SPEAKER_00: How I would approach it overall, you know, in terms of maybe how I would approach it if I weren't doing the Squattober workouts.
• 39:55
  SPEAKER_00: I think I would have like a couple key sessions where it would be focused on um, like one day might be like it would probably be pretty heavy, like focused on legs with some arm stuff in there, because I still think it's helpful to have arm work, um bench press just to have the strong arms for for high rocks, but I would probably do like a squat um variation of you know front or back squats, like maybe rows, dumbbell presses, farmers carries, maybe would be one session with some one-legged deadlifts or Romanian deadlifts in there as well.
• 40:35
  SPEAKER_00: And then the second session would be more of a hinge focus.
• 40:38
  SPEAKER_00: So that would be where I would maybe do heavier, you know, deadlifts, either if you have a trap bar deadlift or just regular deadlift, doing some heavy sets of um three four four to six reps, and then like a split squat a little bit or Bulgarian squat and that, and then some um pull-ups or overhead presses, maybe working on the sled if you have um the ability to do that, although that's kind of hard if you don't have like a sled, and then maybe doing some wall wall balls where you're just really practicing that.
• 41:09
  SPEAKER_00: And so it would be very specific, maybe more so to the actual um high rocks workouts, you know.
• 41:20
  SPEAKER_00: So I do think there's probably a way to go about that.
• 41:22
  SPEAKER_00: And maybe, like I said, next time I do them, uh, or if I ever do another one and I I kind of identify, okay, I really want to work on getting faster, or you know, I really want to see if I can get better at this, I would probably really focus on more of those types of movements and a very specific uh strength for high rocks.
• 41:44
  SPEAKER_00: But I don't really at this point, I just want to kind of enjoy it and I'm trying different things.
• 41:50
  SPEAKER_00: And I like I said, I've done this Squattober, it kind of fell into right before High Rocks anyway, so I figured I would do it.
• 41:58
  SPEAKER_00: Um but uh the other thing is I'm just also trying to make sure that I follow the prescribed rest time.
• 42:05
  SPEAKER_00: I think as runners, we tend to over push a little bit too hard and we don't um do the rest time as we should.
• 42:15
  SPEAKER_00: And so we will, you know, do the heavy set and then kind of take less rest and then try try to do it again and um want to kind of push through and not actually allow the body to rest in between.
• 42:27
  SPEAKER_00: So I think it's really important to make sure you do the heavy set or the set and then rest and not to try to make it into an endurance workout and really focusing on the strength and recovery in between each set.
• 42:39
  SPEAKER_00: Um that's also really important when we're doing these strength workouts where we're really focusing on our foundational strength.
• 42:47
  SPEAKER_00: Um and don't uh the other thing too, I think most endurance athletes may want to think about here is really focusing on strength, uh, lifting heavy, not just doing light, you know, high repetition circuits, although that may be helpful somewhat in certain circumstances for something like high rocks, which does involve um strength endurance.
• 43:10
  SPEAKER_00: I really do think doing some um heavy, like foundational strength is very important.
• 43:16
  SPEAKER_00: You want to be able to be as strong as possible to be able to more easily move that weight.
• 43:20
  SPEAKER_00: I think it would become for me a lot more of an issue if I were to decide to go from like the open to try like the pro like jump into like a professional, like the pro race, the elite race, because there's heavier weights uh for each of the stations is just harder.
• 43:39
  SPEAKER_00: So it becomes more of an issue for for that.
• 43:42
  SPEAKER_00: You know, I would really have to focus on the strength more.
• 43:45
  SPEAKER_00: Um be and maybe be very specific about it because the the weights are heavier and and there's more to push.
• 43:52
  SPEAKER_00: And I really have to realize that might be one of my um weaknesses.
• 43:57
  SPEAKER_00: So I do think sometimes it's just thinking about it.
• 44:00
  SPEAKER_00: In that way.
• 44:03
  SPEAKER_00: And I think also, you know, making sure you part of what I'm going to talk about next time is pacing.
• 44:08
  SPEAKER_00: And so just um making sure you're practicing the stations.
• 44:16
  SPEAKER_00: Uh not like going all out each time you do like these high rock specific workouts, like I've been learning is trying to figure out what my pacing is going to be.
• 44:28
  SPEAKER_00: And then there's actually going to be on November 1st a high rock simulation.
• 44:32
  SPEAKER_00: So I'm going to go ahead and try to do that.
• 44:35
  SPEAKER_00: So I'm going to try to practice my racing um simulation or just kind of like my pacing there.
• 44:42
  SPEAKER_00: So that'll be really interesting to kind of see how that goes here in a couple weeks.
• 44:46
  SPEAKER_00: I think that's where I would go with the lifting.
• 44:48
  SPEAKER_00: It's just things, those are probably the biggest things I would say that I would focus on in terms of lifting, you know, in terms of what each, you know, was this building specific workouts.
• 44:58
  SPEAKER_00: I don't think I have gonna sit here and say this is the workout I would do specifically would probably depend on each individual person and their weaknesses or what they're trying to work on.
• 45:08
  SPEAKER_00: Um, but that's kind of where I think it's helpful to think about strength.
• 45:12
  SPEAKER_00: And I also think it's helpful, you know, when you're thinking about how you're adding into the training program.
• 45:17
  SPEAKER_00: One thing I would really suggest is putting the strength on the days you're already doing work.
• 45:23
  SPEAKER_00: Try to have specific days that you either have off completely or you have a recovery run or some like a recovery day that doesn't also include strength.
• 45:32
  SPEAKER_00: Like sometimes that'll happen if you're trying to hit like three or four strength training sessions a week.
• 45:37
  SPEAKER_00: You might have a day where it is strength focused and not um on a recovery day, but to try to really have some days in there that you're not doing anything that you're truly recovering.
• 45:49
  SPEAKER_00: So, like putting the strength on an already difficult, like doing a high ROX work specific workout, then doing strength or doing a run-specific workout and strength, and then having a day or two in between where you don't do strength and you do have like a very dedicated day to recovery.
• 46:06
  SPEAKER_00: Because I think it might be easy to sort of load every day with something that's hard and not actually take the days that you need to recover.
• 46:15
  SPEAKER_00: So that would be my last piece of advice that I'm also trying to think of as I place all of these things into my training schedule.
• 46:23
  SPEAKER_00: It gets a little bit harder when you have work also getting in the way.
• 46:27
  SPEAKER_00: Those are some of my thoughts, my updates on the my training.
• 46:31
  SPEAKER_00: I think that's where I'm gonna end it.
• 46:32
  SPEAKER_00: I don't really have any other things that I want to mention versus strength.
• 46:36
  SPEAKER_00: I just um, you know, I think perhaps, you know, after I do the race, I may have a lot more specific things I'm thinking about if I ever do it again in terms of what I might be doing and how I might be doing the strength training.
• 46:49
  SPEAKER_00: But I think for now, like I said, kind of outlined how what I'm doing, how I'm focusing on it, and um a little bit about how I'm thinking about it or how somebody might think of strength, especially if they're an endurance athlete.
• 47:01
  SPEAKER_00: Um, so if you are thinking of high rocks, hopefully or doing a high rocks, uh hopefully that's a little bit helpful, some things to kind of think about.
• 47:09
  SPEAKER_00: Um and then yeah, I'll see you all again in a couple of weeks.
• 47:13
  SPEAKER_00: I'm gonna head out.
• 47:14
  SPEAKER_00: It's getting kind of late, and uh, I got lots of stuff to do.
• 47:18
  SPEAKER_00: So uh thanks everyone.
• 47:19
  SPEAKER_00: I hope your week is going well, and I will see you next time.
• 47:23
  SPEAKER_00: Bye.