Latest / The People Run Podcast / #23: HEART ON FIRE: Don Wilson's Mission

Transcript

#23: HEART ON FIRE: Don Wilson's Mission · The People Run Podcast

• 0:00
  SPEAKER_00: Right now for your current marathon block is getting on the stairmaster.
• 0:03
  SPEAKER_00: How's that working?
• 0:03
  SPEAKER_00: How'd that come about and why'd you choose that?
• 0:05
  SPEAKER_05: These hills.
• 0:06
  SPEAKER_05: I mean, the hills here, the elevation the elevation in Georgia is ridiculous and it's sneaky.
• 0:11
  SPEAKER_05: You wouldn't even know it.
• 0:12
  SPEAKER_05: So you're driving, it's like, oh, it's you know, just a little downhill, it's whatever, a little uphill, but it's consistent and it's rolling.
• 0:19
  SPEAKER_05: So it's just rolling another hill, another hill, and another hill, and another hill.
• 0:23
  SPEAKER_05: Stairs the only way I think, in my opinion, they're gonna prepare you for these types of hills.
• 0:28
  SPEAKER_05: I think it's a wonderful training tool for your solace, your calves, your quads, your core, staying in gate, your endurance.
• 0:36
  SPEAKER_05: Um, and you don't need to burn your butt out.
• 0:38
  SPEAKER_05: I mean, look, you don't need to freaking turn it up to 15.
• 0:40
  SPEAKER_05: You put that thing on five to six.
• 0:42
  SPEAKER_05: You don't hold the bar.
• 0:43
  SPEAKER_05: Yep, that's key.
• 0:44
  SPEAKER_05: Keep your core engaged and just keep going.
• 0:46
  SPEAKER_05: Um, I try to stay in zone two, and it's like it's not enough.
• 0:50
  SPEAKER_05: So now I do need to, you know, over time you're gonna get better at it.
• 0:53
  SPEAKER_05: And then you're gonna touch 15 where feel dude, there's some things that I can do on that Stairmaster that just took time.
• 0:59
  SPEAKER_05: And what it does for your quads, your glutes, your your your calves, your soul list.
• 1:09
  SPEAKER_00: This is the People Run Podcast, man.
• 1:11
  SPEAKER_00: Thank you for tuning in.
• 1:12
  SPEAKER_00: I appreciate you listening today.
• 1:14
  SPEAKER_00: I have Don with me coming out of Georgia.
• 1:17
  SPEAKER_00: Um, he is a runner himself.
• 1:20
  SPEAKER_00: He lifts, very fast runner, which we'll get into in a lot of big plans coming out of Georgia.
• 1:25
  SPEAKER_00: He is also um the owner founder of Heart of Fire, something that's growing and very passionate to him.
• 1:31
  SPEAKER_00: But let's get right into it, man.
• 1:33
  SPEAKER_00: Uh, first and foremost, Don, thank you for uh for those little insights.
• 1:37
  SPEAKER_00: Hopping on twice to the show.
• 1:39
  SPEAKER_01: Absolutely.
• 1:40
  SPEAKER_00: We had a little technical difficulty, so I appreciate you, but man, how you doing today?
• 1:44
  SPEAKER_00: It's uh Sunday, we're getting into turkey season next week.
• 1:47
  SPEAKER_05: It's turkey time.
• 1:48
  SPEAKER_05: Fitz, thanks for having me again.
• 1:50
  SPEAKER_01: Yeah.
• 1:50
  SPEAKER_05: Um, actually, I think it was a great, great opportunity to come back and kind of update because a lot's changed since we you know, since we last hit up.
• 1:57
  SPEAKER_05: And uh hey, you know, we're still moving forward.
• 2:01
  SPEAKER_05: And um yeah, let's kick it off.
• 2:04
  SPEAKER_05: Let's kick it off.
• 2:04
  SPEAKER_05: Let's get the people to get the people to know what we're doing down here in Georgia.
• 2:08
  SPEAKER_00: You got the shirt, and there's something on your Instagram right now.
• 2:11
  SPEAKER_00: Um, before we get into her, and I want to ask you, so you got the Thanksgiving shirt, right?
• 2:14
  SPEAKER_00: And I believe it says Grateful Morning.
• 2:16
  SPEAKER_00: Talk to me about today.
• 2:17
  SPEAKER_00: Why do you feel so grateful on the Sunday pre-Thanksgiving?
• 2:22
  SPEAKER_05: Man, I'm just feeling it, dude.
• 2:24
  SPEAKER_05: Um you know, before before, before yesterday, uh, I think my longest long because again, I'm not a marathoner yet.
• 2:32
  SPEAKER_01: Yep.
• 2:33
  SPEAKER_05: To be fair, I'm probably the half marathon king.
• 2:36
  SPEAKER_05: I ran four half, well, about to run four half marathons this year.
• 2:39
  SPEAKER_05: Um, I'm ready for the fool.
• 2:41
  SPEAKER_05: But yesterday proved it.
• 2:43
  SPEAKER_05: Um I think my longest mile mark was 16.
• 2:47
  SPEAKER_05: Yesterday I touched a little bit above that, a little past 17 miles, and no cramping, no pains, just hydration and a little bit of fuel, and I was ready to keep going.
• 2:58
  SPEAKER_05: But um, you know, time permits is I got a family, so yeah, I gotta be gotta keep the household happy, or I won't have anything to be grateful for.
• 3:06
  SPEAKER_05: So uh I had to cut that short.
• 3:08
  SPEAKER_05: Um, but you know, I think the hardest thing for me right now with hard on fire training and um marathon training is I want I want to make more machines, you know.
• 3:18
  SPEAKER_05: And um you can't make machines if you're leaving them in the past.
• 3:23
  SPEAKER_05: So yeah, I like you mentioned I'm fast.
• 3:26
  SPEAKER_05: Um my heart rate and zone two isn't the same as you know everybody's, and sometimes I'm not uh running in a zone, you know, I'm probably zone one or in a warm-up for more than more than I'd like to be.
• 3:37
  SPEAKER_05: But you know what?
• 3:38
  SPEAKER_05: I've I I purposely said, all right, marathon training for heart on fire is going to be 16 plus weeks.
• 3:44
  SPEAKER_05: Um I'm week eight in with 14, I think, weeks to go until public.
• 3:48
  SPEAKER_05: So uh hitting 17 miles here.
• 3:52
  SPEAKER_05: My goal clearly is to be above 20 plus miles.
• 3:57
  SPEAKER_05: Yeah.
• 3:57
  SPEAKER_05: Probably in probably in the end of December.
• 4:00
  SPEAKER_05: So uh ultras are next.
• 4:05
  SPEAKER_00: All right.
• 4:05
  SPEAKER_00: Well, man, you you're doing great.
• 4:07
  SPEAKER_00: If you got half your training block to go and you're already getting close to 20, you know, miles uh per week.
• 4:12
  SPEAKER_00: And um you said you're not a marathoner, but one thing I will give you, and for those listening, we'll get into that here in a second, is you're very consistent.
• 4:19
  SPEAKER_00: You run almost daily, you got a lot of speed, you know, a lot of endurance.
• 4:23
  SPEAKER_00: So I ain't nothing wrong with that.
• 4:25
  SPEAKER_00: Um for those listening, you got Publix Marathon.
• 4:28
  SPEAKER_00: When is that and what are you shooting for?
• 4:30
  SPEAKER_00: I believe that's March 1st.
• 4:32
  SPEAKER_05: If I'm if I'm if I'm correct.
• 4:34
  SPEAKER_05: March we got plenty of time, March 1st.
• 4:37
  SPEAKER_05: Um still early, I know, so you can just throw a split ball.
• 4:42
  SPEAKER_05: So look, I shouldn't say this because I'm gonna I know if someone catches this and I'm gonna be told to appreciate the ride.
• 4:51
  SPEAKER_05: Yes.
• 4:52
  SPEAKER_05: So I'm so I'm gonna say I just want to finish my first marathon.
• 4:58
  SPEAKER_05: Now, when I when no one's watching and when no one's looking and no one's listening, and I'm not posting anything, the true is I want to get somewhere below 320.
• 5:08
  SPEAKER_05: Okay.
• 5:09
  SPEAKER_05: And if I got somewhere in 305, 310 on the first marathon, yeah, honestly, I think I'm I think I can do it.
• 5:17
  SPEAKER_05: If I can I'm banging out an hour 33 on my halves and on my halves, even the last half I did an hour 33, I had a lot in the tank still to go.
• 5:26
  SPEAKER_05: And I did those with heavier shoes, not in racing shoes.
• 5:30
  SPEAKER_00: Um I love that you broke it down that way because you know the the listener, if they didn't hear that second part, would ermitically go, first marathon, 310, 320, what the hell?
• 5:39
  SPEAKER_01: Yep, you know.
• 5:40
  SPEAKER_00: So uh let's peel it back a bit, right?
• 5:42
  SPEAKER_00: So this year, one of your uh goals was to hit uh a certain 5k time.
• 5:47
  SPEAKER_00: Would you share what that 5k time is and 10k, which you hit one, you're working on the second one now.
• 5:52
  SPEAKER_00: Yeah, um, what's those times?
• 5:54
  SPEAKER_00: Tell me about that.
• 5:54
  SPEAKER_00: What what's your 5k you've been shooting for, 10k, that kind of stuff.
• 5:58
  SPEAKER_05: So this year I started out at 5k at about so I've been practicing 5k for a little while.
• 6:04
  SPEAKER_05: Um I was stuck at a plateau probably in December or sometime then, sometime around there, and I gave up on 5K's.
• 6:13
  SPEAKER_05: You know, I said, you know what, I'm gonna put my nose down and I'm gonna do the work.
• 6:17
  SPEAKER_05: So long run, tempo work, treadmill, uh, gain the mileage, hydrate, eat right, yep, work out in the gym, work out in the gym, work out in the gym, work out in the gym, and you know what?
• 6:34
  SPEAKER_05: My 5k uh honestly came out of nowhere.
• 6:37
  SPEAKER_05: That 19, that 19, 1935, I believe.
• 6:40
  SPEAKER_05: 1935 is my PR.
• 6:43
  SPEAKER_05: Do I want to touch anything less than that?
• 6:47
  SPEAKER_05: No.
• 6:48
  SPEAKER_05: Okay.
• 6:50
  SPEAKER_05: That's good enough.
• 6:51
  SPEAKER_05: Now, everyone will tell me, hey, you need to.
• 6:55
  SPEAKER_05: I don't think I do, but we'll see.
• 6:57
  SPEAKER_05: Um, the half marathon, half marathon, I think I've worked on more than my 5k, which is crazy.
• 7:05
  SPEAKER_05: Yeah.
• 7:06
  SPEAKER_05: So I ran three halves this year.
• 7:08
  SPEAKER_05: My first half marathon was an hour, I want to say hour 40.
• 7:15
  SPEAKER_05: I want to say hour 40.
• 7:17
  SPEAKER_05: The second one, maybe hour 45.
• 7:20
  SPEAKER_05: Second one was hour 40.
• 7:22
  SPEAKER_05: Third one, hour 33.
• 7:26
  SPEAKER_05: This next one, Thanksgiving.
• 7:29
  SPEAKER_05: I'd be happy with hour 31.
• 7:32
  SPEAKER_05: Okay, I think I'm gonna get that.
• 7:33
  SPEAKER_05: But it's Atlanta, so I might top hour 33 again just because it's Atlanta.
• 7:37
  SPEAKER_05: Because when I did the 10 mile here in Atlanta, my goal was an hour for 10 miles.
• 7:42
  SPEAKER_05: I got an hour 10.
• 7:44
  SPEAKER_05: So I'm gonna give myself a little bit of buffer because of the hills.
• 7:46
  SPEAKER_05: Yeah, because of the hills.
• 7:48
  SPEAKER_05: But I'm hill training.
• 7:50
  SPEAKER_05: I'm hill training right now, so we'll see.
• 7:52
  SPEAKER_00: Yeah, I mean, a lot of those times are like I mentioned as the intro, you know, very fast and do correlate with the time you want to go.
• 7:59
  SPEAKER_00: It's just a matter of what you're doing now, working on taking that speed and and making it longer, right?
• 8:04
  SPEAKER_00: But um, you know, what you are doing and uh touching on that, right?
• 8:08
  SPEAKER_00: So you mentioned uh, you know, you were working on the speed.
• 8:10
  SPEAKER_00: Talk to me.
• 8:11
  SPEAKER_00: What's your training like for those listening?
• 8:12
  SPEAKER_00: You know, how do you train?
• 8:13
  SPEAKER_00: How do you get so fast?
• 8:15
  SPEAKER_00: Um, what's your favorite?
• 8:17
  SPEAKER_00: I know you're working on Hills, and there's some gym stuff I want to ask you here in a bit.
• 8:21
  SPEAKER_05: Yep, we got it.
• 8:22
  SPEAKER_05: So I'm gonna go through some of my favorite workouts.
• 8:24
  SPEAKER_05: I did, I took your advice on the one mile repeat.
• 8:28
  SPEAKER_05: Okay, and I did like it.
• 8:30
  SPEAKER_05: I liked it more on the treadmill though.
• 8:32
  SPEAKER_05: Yeah, I can do that.
• 8:34
  SPEAKER_05: Because I was able to control the pace.
• 8:35
  SPEAKER_05: So I was able to keep, and there were some times, dude, where I'm like, okay, eight, nine, ten.
• 8:42
  SPEAKER_05: Ten, ten.
• 8:44
  SPEAKER_05: And it's like, that mile repeat will kick your ass.
• 8:47
  SPEAKER_05: So I die five mile, five mile repeat, and that's good.
• 8:50
  SPEAKER_05: You know, now the interval, the shorter interval, um, just time-based, I find a lot of value in that.
• 8:57
  SPEAKER_05: And then keeping, like setting your watch, your garment, instead of the distance, set it to the heart rate.
• 9:04
  SPEAKER_05: Push it to the heart rate.
• 9:05
  SPEAKER_05: Um, and the time on your feet.
• 9:07
  SPEAKER_05: So I'd say the interval of about 60 seconds with a heart rate zone of five, and then a rest of about the same 60 seconds.
• 9:15
  SPEAKER_05: And then gradually, you know, you probably run that a week.
• 9:18
  SPEAKER_05: Well, I'd only do it once.
• 9:20
  SPEAKER_05: So if you want to run speed twice a week, good go for it.
• 9:24
  SPEAKER_05: I'd rather you do tempo sometime, um, a tempo training.
• 9:28
  SPEAKER_05: But speed interval, say good, you don't need more than a 5k.
• 9:32
  SPEAKER_05: If you're doing more, I mean, hey, you know what?
• 9:34
  SPEAKER_05: If you're going more than 5k, it's on you.
• 9:36
  SPEAKER_05: I have no problem with it.
• 9:37
  SPEAKER_05: Um, my sweet spot for speed is usually about a five.
• 9:40
  SPEAKER_05: I'm probably gonna get it up to maybe maybe five, six, but I wouldn't go further than that.
• 9:46
  SPEAKER_05: Um, I set the zone for zone five.
• 9:50
  SPEAKER_05: Um, and that's pretty much it, you know.
• 9:53
  SPEAKER_05: So we don't have access here, unfortunately.
• 9:55
  SPEAKER_05: We don't have act we don't have access yet to a track, but you know, thanks, Mike.
• 10:02
  SPEAKER_05: Track's hard, man.
• 10:03
  SPEAKER_05: It's hard.
• 10:04
  SPEAKER_00: It it's funny.
• 10:04
  SPEAKER_00: You uh several people who've been on the podcast, myself, I've moved around as you know, several times.
• 10:09
  SPEAKER_00: Depending where I live, I either had a track right close to me or I don't.
• 10:15
  SPEAKER_05: Uh we have walking tracks, so we have something similar, but it's just a little short.
• 10:20
  SPEAKER_05: So we have them in a couple in a couple different parks, luckily here in Gwinnett County.
• 10:25
  SPEAKER_05: Shout out, but um, I'll burn them for the sidewalks.
• 10:28
  SPEAKER_05: Our sidewalks are uh abysmal being in the south.
• 10:32
  SPEAKER_05: But um they did really well with the tracks.
• 10:34
  SPEAKER_05: There's a couple parks that have a walking track surrounded by a soccer field or football field, and we tend to do our work there.
• 10:42
  SPEAKER_05: So you can get it done.
• 10:43
  SPEAKER_05: It's flat.
• 10:43
  SPEAKER_05: Um, I don't recommend a park because you're gonna run in the hills.
• 10:47
  SPEAKER_05: You know, if it's not a track, track or treadmill.
• 10:50
  SPEAKER_05: You can definitely do speed work on a treadmill.
• 10:53
  SPEAKER_05: Um, I know that people flack the treadmill a lot.
• 10:56
  SPEAKER_05: Miles or miles.
• 10:57
  SPEAKER_05: The work is work.
• 10:58
  SPEAKER_05: Your legs are gonna benefit from the work.
• 11:00
  SPEAKER_05: Get on the treadmill.
• 11:01
  SPEAKER_00: No, agreed.
• 11:02
  SPEAKER_00: I couldn't say any better myself.
• 11:03
  SPEAKER_00: This last full I just did.
• 11:05
  SPEAKER_00: I would say 50, 70% of my long ones were on a treadmill, just to be quite honest.
• 11:10
  SPEAKER_00: Uh it was hot, man, this summer.
• 11:13
  SPEAKER_00: Hell, we're we're in November right now, and shockingly, Colorado has not gotten snow.
• 11:17
  SPEAKER_00: That's crazy.
• 11:19
  SPEAKER_00: The longest ever.
• 11:20
  SPEAKER_00: Uh no snow so far and and going.
• 11:23
  SPEAKER_00: Um, I just thought today Spain had snow and we don't got snow.
• 11:26
  SPEAKER_00: How the hell does Spain have snow?
• 11:29
  SPEAKER_00: Uh uh.
• 11:30
  SPEAKER_00: So I don't know what's going on, but to your point, man, do not knock the treadmill.
• 11:33
  SPEAKER_00: You know, I like to get the outdoor, don't get me wrong, get the feel, but get that treadmill in, run, like you said, you can control it.
• 11:39
  SPEAKER_00: Um, couldn't agree more, man, on the treadmill.
• 11:41
  SPEAKER_04: Yeah.
• 11:42
  SPEAKER_00: Um stairmaster.
• 11:45
  SPEAKER_00: See, you know what?
• 11:46
  SPEAKER_00: Let's just jump right into that.
• 11:47
  SPEAKER_00: So I saw you posted the other day.
• 11:49
  SPEAKER_00: That was coming, but you know, since it came up.
• 11:52
  SPEAKER_00: So you strength train, right?
• 11:53
  SPEAKER_00: That's a big part of who you are and and heart on fire as well.
• 11:57
  SPEAKER_00: But recently I saw one of your strength tips right now for your current marathon block is getting on the stairmaster.
• 12:02
  SPEAKER_05: Yep.
• 12:03
  SPEAKER_00: How's that working?
• 12:04
  SPEAKER_00: How'd that come about, and why'd you choose that?
• 12:08
  SPEAKER_05: These hills.
• 12:09
  SPEAKER_05: I mean, the hills here, the elevation, the elevation in Georgia is ridiculous and it's sneaky.
• 12:14
  SPEAKER_05: You wouldn't even know it.
• 12:15
  SPEAKER_05: So you're driving, it's like, oh, it's you know, just a little downhill, it's whatever, a little uphill.
• 12:20
  SPEAKER_05: But it's consistent and it's rolling.
• 12:22
  SPEAKER_05: So it's just rolling another hill, another hill, and another hill, and another hill.
• 12:27
  SPEAKER_05: Stairs the only way I think, in my opinion, they're gonna prepare you for these types of hills.
• 12:31
  SPEAKER_05: I think it's a wonderful training tool for your solace, your calves, your quads, your core, staying in gate, your endurance.
• 12:40
  SPEAKER_05: Um, and you don't need to burn your butt out.
• 12:42
  SPEAKER_05: I mean, look, you don't need to freaking turn it up to 15, you don't need to turn it up to 10.
• 12:47
  SPEAKER_05: You put that thing on five to six, you don't hold on, you don't hold the bar.
• 12:52
  SPEAKER_05: Yep, that's key.
• 12:53
  SPEAKER_05: Keep your core engaged and just keep going.
• 12:56
  SPEAKER_05: Um, a 30-minute session, I probably I don't know how much I burn.
• 12:59
  SPEAKER_05: I'd have to check because now it's like I try to stay in zone two and it's like it's not enough.
• 13:05
  SPEAKER_05: So now I do need to, you know, over time you're gonna get better at it.
• 13:08
  SPEAKER_05: And then you're gonna touch 15 where 15 feels, dude.
• 13:11
  SPEAKER_05: There's some things that I can do on that stairmaster that just took time.
• 13:15
  SPEAKER_05: And what it does for your quads, your glutes, your your your calves, your solace, everything.
• 13:21
  SPEAKER_00: Yeah, core two, like you said, if you're not holding on.
• 13:23
  SPEAKER_05: It's it's everything, it's everything, dude.
• 13:26
  SPEAKER_05: I've been on the stairs, I think I've been on the stairmaster.
• 13:30
  SPEAKER_05: I would say since I started running.
• 13:32
  SPEAKER_05: I wasn't really into it, you know.
• 13:33
  SPEAKER_05: It's like, oh yeah, it's a great cardio instead of running.
• 13:38
  SPEAKER_05: You need to cross-train a lot of people like, oh, the bike's good.
• 13:41
  SPEAKER_05: Well, bike's fun, but is it gonna trans it does it really translate into running?
• 13:46
  SPEAKER_05: Not a whole lot.
• 13:48
  SPEAKER_00: I don't find it to be honest with you, depending who you ask.
• 13:50
  SPEAKER_05: If you're up on it, if you're up and if you're up on, you know, you're off the seat, okay.
• 13:55
  SPEAKER_05: But that's not always.
• 13:56
  SPEAKER_05: No one can do that a whole lot.
• 13:58
  SPEAKER_05: And you're not gonna run in the hills a whole lot of the time.
• 14:00
  SPEAKER_05: Stairs is a constant upward engagement of your quads, your your calves, your solace, everything.
• 14:06
  SPEAKER_05: And your core.
• 14:08
  SPEAKER_05: It's an ultimate training tool.
• 14:10
  SPEAKER_00: When do you give it a shot, guys?
• 14:12
  SPEAKER_00: I'm curious, when do you do it?
• 14:13
  SPEAKER_00: Like, do you do it uh on your strength training day after a run?
• 14:16
  SPEAKER_00: Um, how do you program that in so you're not too sore for your speed workout, your tempo, as you mentioned, or or your 16 mile?
• 14:23
  SPEAKER_05: So, what my week looks like, I'll stack.
• 14:26
  SPEAKER_05: I have no problem stacking.
• 14:27
  SPEAKER_05: I'll stack days.
• 14:29
  SPEAKER_05: That's just how it works for me.
• 14:31
  SPEAKER_05: Um, so my morning, I'd probably get up at 4:30, um, have you know, get out, get out the door, get your fuel, get a banana, get your carbs in a rice.
• 14:40
  SPEAKER_05: My favorite is rice cake, banana, uh, peanut butter, drizzle of honey.
• 14:45
  SPEAKER_05: Classic, yeah.
• 14:45
  SPEAKER_05: Eat that.
• 14:46
  SPEAKER_05: Yep, classic, simple.
• 14:48
  SPEAKER_05: Eat that.
• 14:49
  SPEAKER_05: Most people tell you live first.
• 14:51
  SPEAKER_05: In my opinion, it depends.
• 14:54
  SPEAKER_05: Like, if you're trying, I don't know anyone that's gonna be doing these two things trying to be a marathoner and bulk bulking, true bulking, naturally at the same time.
• 15:03
  SPEAKER_05: Naturally, I'll say that naturally.
• 15:05
  SPEAKER_05: Keyword naturally um keyword is naturally.
• 15:08
  SPEAKER_05: So for me, do you lose a little bit of strength in your lifts after?
• 15:15
  SPEAKER_05: Yes, but what are you doing?
• 15:17
  SPEAKER_05: What are you doing with the strength?
• 15:18
  SPEAKER_05: Like, what exactly are you doing?
• 15:21
  SPEAKER_05: How much weight are you pushing?
• 15:22
  SPEAKER_05: Like, do you need to push that much weight?
• 15:24
  SPEAKER_05: Um, because again, there's lactic acid in your muscles when you're running, and there's also lactic acid in your muscles when you're lifting.
• 15:31
  SPEAKER_05: Yep.
• 15:32
  SPEAKER_05: Um, so I find it for me more beneficial to drench the morning out first uh through my cardio.
• 15:42
  SPEAKER_05: And that's it can be it'll be running or stairmaster, um, and then do my strength routine.
• 15:50
  SPEAKER_05: So Monday, Mondays are now Mondays are uh cross-trained day.
• 15:56
  SPEAKER_05: So tomorrow I would be on a Stairmaster.
• 15:58
  SPEAKER_05: Okay.
• 15:58
  SPEAKER_05: Um right after that, I'm doing legs.
• 16:00
  SPEAKER_05: Legs Monday.
• 16:02
  SPEAKER_05: That's a brutal day.
• 16:03
  SPEAKER_05: And I'm probably gonna work some pilo in there too, and that's something new I've been playing with.
• 16:07
  SPEAKER_05: And it's been benefit, pilo's been very beneficial.
• 16:09
  SPEAKER_05: I like the death drops, yeah.
• 16:11
  SPEAKER_05: Yep, the explosiveness of the death drops, the um uh loaded, loaded uh box hurdles or you know, whatever.
• 16:21
  SPEAKER_05: Just all the pilo stuff.
• 16:22
  SPEAKER_05: My personal favorite is plate taps, though.
• 16:24
  SPEAKER_05: Uh for cadence.
• 16:26
  SPEAKER_05: I I've never seen my my cadence is beyond 180 almost to 200 now.
• 16:30
  SPEAKER_05: And I I solely, solely, solely benefit that to plate taps.
• 16:36
  SPEAKER_00: Plate taps, okay.
• 16:38
  SPEAKER_05: Yep.
• 16:38
  SPEAKER_05: My feet are a lot faster.
• 16:40
  SPEAKER_05: My cadence is a lot higher since doing pilo and plate taps.
• 16:43
  SPEAKER_05: But that's that's Monday.
• 16:44
  SPEAKER_05: So Monday, cross-train.
• 16:46
  SPEAKER_05: Tuesday, I'm running in the morning.
• 16:49
  SPEAKER_05: Tuesday usually be a 10.
• 16:50
  SPEAKER_05: Well, damn, I lied.
• 16:52
  SPEAKER_05: Um, Monday, I'm stacking.
• 16:55
  SPEAKER_05: Check this.
• 16:56
  SPEAKER_05: Monday, I'm stacking a cardio uh stairmaster uh legs.
• 17:01
  SPEAKER_05: End of the day a speed day.
• 17:03
  SPEAKER_05: Oof.
• 17:04
  SPEAKER_05: That's a brutal.
• 17:05
  SPEAKER_05: Yep.
• 17:05
  SPEAKER_05: It's a brutal day.
• 17:07
  SPEAKER_05: Ouch.
• 17:07
  SPEAKER_05: Uh, yeah.
• 17:08
  SPEAKER_05: Tuesday is a tempo day.
• 17:12
  SPEAKER_05: Tempo's um, what, 70% of your heart rate, burning lactic acid.
• 17:17
  SPEAKER_05: Tempo is my favorite, though.
• 17:19
  SPEAKER_05: I think tempo's one of the sexiest runs where you're just drenched in sweat.
• 17:23
  SPEAKER_05: Um, you get the you burn that lactic out.
• 17:25
  SPEAKER_05: You don't need to go beyond 45 minutes to an hour is enough.
• 17:29
  SPEAKER_05: 50 minutes is enough of tempo.
• 17:31
  SPEAKER_05: And I'll run a whole half in a tempo and be happy and be super happy and still do my time.
• 17:37
  SPEAKER_05: Now, there's there's gonna be, you know, there's gonna be times where you you find a rabbit.
• 17:42
  SPEAKER_05: Yeah, chase him down.
• 17:44
  SPEAKER_05: I chased down a kid the other day.
• 17:46
  SPEAKER_05: Uh the two, the three, the the the 133, the top three finishers were a 16-year-old, a 17-year-old, and a 38-year-old.
• 17:53
  SPEAKER_00: There you go.
• 17:54
  SPEAKER_00: Congrats.
• 17:55
  SPEAKER_05: I ate a lot, I ate up the 16-year-old.
• 17:57
  SPEAKER_05: He was ahead of me.
• 17:57
  SPEAKER_05: I think I tired him out.
• 17:58
  SPEAKER_05: He heard my feet coming, he tried to speed up, and it was just too late.
• 18:01
  SPEAKER_00: Didn't have the gear, yeah.
• 18:03
  SPEAKER_05: He ain't had a gear.
• 18:05
  SPEAKER_05: But yeah, I I look for I love that, you know, and I see people there.
• 18:09
  SPEAKER_05: I don't want to discourage them.
• 18:10
  SPEAKER_05: It's like, you know, if they holler at me, I'll tell them, hey, great job.
• 18:12
  SPEAKER_05: Or, you know, do yeah.
• 18:14
  SPEAKER_05: I usually tell them when I'm you know, yeah, I usually tell them when I'm passing them, good job.
• 18:19
  SPEAKER_05: Or I'll hang around for a little bit and try and help them.
• 18:22
  SPEAKER_05: Show them a pace.
• 18:23
  SPEAKER_05: You know how you can show somebody, hey.
• 18:24
  SPEAKER_05: Yeah, let's kind of be cadence, you know.
• 18:26
  SPEAKER_02: Let's try to keep sometimes it just don't show the young man.
• 18:34
  SPEAKER_00: I gave you your little to pick them out.
• 18:36
  SPEAKER_00: Right.
• 18:37
  SPEAKER_00: Um so Wednesday now, right?
• 18:39
  SPEAKER_00: You got Tuesday tempo, Wednesday you go into what's Wednesday?
• 18:44
  SPEAKER_05: Wednesday slow uh excuse me.
• 18:46
  SPEAKER_05: Uh Wednesday's a free day.
• 18:49
  SPEAKER_05: So I'll do morning time.
• 18:50
  SPEAKER_05: I'll if I feel like it, that'll be my second stairmaster of the day of the week.
• 18:55
  SPEAKER_05: So I try to get two of those sessions in.
• 18:57
  SPEAKER_05: Two stairmasters, two cross-trained sessions.
• 18:59
  SPEAKER_05: It's Monday and then Wednesday in the morning.
• 19:02
  SPEAKER_05: Stacking at the stack the workout.
• 19:04
  SPEAKER_05: Wednesday, Wednesday's um bicep.
• 19:07
  SPEAKER_05: It could be bicep back or bicep tricep, depending on what I feel like.
• 19:11
  SPEAKER_05: Yeah, depending on what what program I'm doing.
• 19:14
  SPEAKER_05: Um and then at the evening, it's still Slowpour, Slowpour Brewery with the Summit, Summit Racing Company.
• 19:21
  SPEAKER_05: Um really good guys.
• 19:23
  SPEAKER_05: Uh Jonathan uh has been really, really, really kind to me.
• 19:28
  SPEAKER_05: Um I they were uh Summit was introduced, or at least the Slowpour Brewery and Slowpour Run Club was introduced to me when I got into wanting to be more social.
• 19:36
  SPEAKER_05: Because I was a loner runner.
• 19:38
  SPEAKER_05: I'd just run.
• 19:39
  SPEAKER_05: I'd race and I'd have basically covered up, you know, hat.
• 19:44
  SPEAKER_05: I just didn't understand, I didn't understand the r I didn't understand racing.
• 19:49
  SPEAKER_05: I understood running, but I didn't race.
• 19:52
  SPEAKER_05: But I I knew that I needed something that was gonna make me want to run more.
• 19:56
  SPEAKER_05: And racing was it.
• 19:57
  SPEAKER_05: So that's Wednesday.
• 19:58
  SPEAKER_05: So Wednesdays with Jonathan and um Summit and uh Slowport Run Club and Slowport Brewery there in Lawrenceville, Georgia.
• 20:05
  SPEAKER_05: Come check us out if you're watching this here in Georgia.
• 20:07
  SPEAKER_05: Please come to Lawrenceville, Lawrenceville, Georgia, Slowport Breweries in downtown Lawrenceville.
• 20:13
  SPEAKER_05: It's a great crowd.
• 20:14
  SPEAKER_05: We started I've I've been with them for about a I guess almost a year now.
• 20:19
  SPEAKER_05: Um there were times where it's 10 people, now it's 40 people, 40 every week.
• 20:25
  SPEAKER_05: Uh we have run demos and uh or shoe demos, giveaways, raffles.
• 20:30
  SPEAKER_05: I give them I gave away a boot camp uh entry.
• 20:33
  SPEAKER_05: Uh come check us out.
• 20:35
  SPEAKER_05: But that that's that's like you know a fun run.
• 20:37
  SPEAKER_05: You know, that's I really look forward to Wednesday.
• 20:40
  SPEAKER_05: Like I need that Wednesday night recovery.
• 20:42
  SPEAKER_05: Yeah, it's a social recovery.
• 20:44
  SPEAKER_05: I get to meet, mingle, and meet new runners, introduce them to some strength training.
• 20:48
  SPEAKER_05: I run the dynamic warm-up.
• 20:50
  SPEAKER_05: Um, and they love that.
• 20:52
  SPEAKER_05: You know, there's I got applause, and uh that me, I'm like, you guys are clapping for me to warm you up.
• 21:00
  SPEAKER_05: Yeah.
• 21:01
  SPEAKER_05: They flattered me.
• 21:02
  SPEAKER_05: So Thursday, moving on from there.
• 21:04
  SPEAKER_05: Thursday, what's Thursday?
• 21:05
  SPEAKER_05: Thursdays we do Thursday shoulder day.
• 21:08
  SPEAKER_05: Sometimes I don't make it out of the house Thursday, so I'll do shoulders right here.
• 21:12
  SPEAKER_05: Um shoulders a day, you gotta really be careful with your shoulders.
• 21:16
  SPEAKER_05: So your shoulders are really important for running.
• 21:18
  SPEAKER_05: Um, that powers your engine.
• 21:20
  SPEAKER_05: Your arms, your shoulders power your engine.
• 21:22
  SPEAKER_05: You know, you keep that locked, you keep that tight.
• 21:24
  SPEAKER_05: Now, look, you're not doing this, you're not doing laterals.
• 21:27
  SPEAKER_05: So me being who I was back in the day, um, I was a little bit, you know, bigger, um, a little bit more ego, and I would do, you know, some crazy stuff with um with weights, dumbbells specifically.
• 21:42
  SPEAKER_05: Um, I would I I think I was shoulder pressing seven uh 140 pounds.
• 21:47
  SPEAKER_05: So 70 pound dumbbells, 140 pounds, and my shoulder just ain't with it no more.
• 21:52
  SPEAKER_05: Um this one specifically just ain't with it no more.
• 21:56
  SPEAKER_05: Um Friday, Friday is usually.
• 22:00
  SPEAKER_02: Do I go to the gym on Friday?
• 22:02
  SPEAKER_05: Sometimes.
• 22:03
  SPEAKER_05: Sometimes I'll go to the gym and just play.
• 22:05
  SPEAKER_05: Like I'll do a pilo day.
• 22:07
  SPEAKER_05: It might be a recovery day where it's just like I'm gonna do just abs.
• 22:10
  SPEAKER_05: Oh, I'm sorry.
• 22:11
  SPEAKER_05: I ignored abs.
• 22:12
  SPEAKER_05: Abs are done every day.
• 22:13
  SPEAKER_05: You need to do some type of ab work.
• 22:15
  SPEAKER_05: Something in the abs.
• 22:16
  SPEAKER_05: It can be simple as a plank.
• 22:19
  unknown: Okay.
• 22:19
  SPEAKER_05: I love planks.
• 22:20
  SPEAKER_05: I like I call them 3D planks.
• 22:22
  SPEAKER_05: It's normal plank, side plank, side plank.
• 22:27
  SPEAKER_05: That's it.
• 22:27
  SPEAKER_05: I don't do anything else.
• 22:29
  SPEAKER_05: Like sometimes you'll see me on the punch machine.
• 22:32
  SPEAKER_05: Swear to God.
• 22:33
  SPEAKER_05: Sometimes you'll see I only do planks.
• 22:35
  SPEAKER_05: I don't do leg lift.
• 22:37
  SPEAKER_05: I don't do none of that garbage.
• 22:38
  SPEAKER_05: So sometimes you'll see me on the decline ab machine.
• 22:41
  SPEAKER_05: That one's fun.
• 22:42
  SPEAKER_05: I love that.
• 22:42
  SPEAKER_05: So the deep the decline ab, I'll do I'll do some crazy like I'll do 40 sets.
• 22:48
  SPEAKER_00: Okay.
• 22:48
  SPEAKER_05: Or 40, 40 reps, boom.
• 22:50
  SPEAKER_05: And then set maybe three sets, 40, and be done.
• 22:54
  SPEAKER_05: That's it.
• 22:54
  SPEAKER_05: Well that that explains why you lean and got abs and stuff.
• 22:58
  SPEAKER_00: Okay.
• 22:58
  SPEAKER_00: Yeah.
• 22:59
  SPEAKER_05: Um uh yeah.
• 23:00
  SPEAKER_05: But the run really, I didn't.
• 23:03
  SPEAKER_05: I mean, I I guess I can.
• 23:04
  SPEAKER_05: When I was bodybuilding, I was doing, you know, maybe hanging leg lifts.
• 23:08
  SPEAKER_05: And yeah.
• 23:09
  SPEAKER_05: So it was it over time, I've changed to say, hey, planks is all I need.
• 23:14
  SPEAKER_05: It's really all you need, especially if you do them right.
• 23:16
  SPEAKER_05: Or cop Copenhagen, Copenhagen plank.
• 23:18
  SPEAKER_05: That's leg and plank.
• 23:20
  SPEAKER_05: Leg and that one.
• 23:21
  SPEAKER_05: It's a tough one.
• 23:22
  SPEAKER_05: It's one of my favorite though.
• 23:24
  SPEAKER_00: Like I have to uh do it with you know how you could do bent and knee and a straight leg?
• 23:29
  SPEAKER_00: I do bent knee because straight leg I gotta build that up.
• 23:32
  SPEAKER_05: Especially if it's like a flat bench, you do leg up leg under.
• 23:37
  SPEAKER_05: Yeah.
• 23:37
  SPEAKER_00: Exactly.
• 23:38
  SPEAKER_00: That's how I do it.
• 23:39
  SPEAKER_00: So I start with like the half bent until the strength gets back up.
• 23:42
  SPEAKER_00: That's that's one of my uh weaknesses, if you will.
• 23:44
  SPEAKER_00: And funny enough, uh, I do like leg lifts, but I don't have 200 cadence.
• 23:48
  SPEAKER_00: So for me, it makes me drive my hips up.
• 23:50
  SPEAKER_05: That's why you won't even bother.
• 23:51
  SPEAKER_05: I just plank the Copenhagen, I would say keep working on.
• 23:56
  SPEAKER_00: Yeah, because uh the abductors, abductors, whichever the inner one is, yeah.
• 23:59
  SPEAKER_05: You're right.
• 24:00
  SPEAKER_05: A hundred percent.
• 24:01
  SPEAKER_05: And then there's other I mean again, there's variations you can use a ball so it's a little lighter.
• 24:06
  SPEAKER_05: Yep.
• 24:06
  SPEAKER_05: Um, and of course the pistol squats.
• 24:08
  SPEAKER_05: Of course the pistol squats.
• 24:10
  SPEAKER_00: Don into pistol squats.
• 24:12
  SPEAKER_05: I still do those.
• 24:13
  SPEAKER_05: I still do them.
• 24:14
  SPEAKER_05: It's a good pile, it's a good pilo, explosive, and you can do them five different ways.
• 24:18
  SPEAKER_00: Yep, single leg, strong knees, all that good stuff, quads, yeah.
• 24:21
  SPEAKER_05: All that good stuff.
• 24:22
  SPEAKER_05: Yep.
• 24:23
  SPEAKER_00: Okay.
• 24:24
  SPEAKER_05: So you still add up.
• 24:25
  SPEAKER_05: You know, and then of course Saturday.
• 24:26
  SPEAKER_05: Saturday, Saturday, long run.
• 24:27
  SPEAKER_05: Sunday, Sunday now is an easy run day.
• 24:30
  unknown: Okay.
• 24:30
  SPEAKER_05: So Sunday is also running now.
• 24:32
  SPEAKER_05: So basically, I'm running.
• 24:33
  SPEAKER_05: The only day I'm not running is possibly Friday.
• 24:36
  SPEAKER_05: I don't run Friday.
• 24:38
  SPEAKER_00: But you lift though.
• 24:39
  SPEAKER_05: I do uh no, Friday I'll do, I try not to do much.
• 24:43
  SPEAKER_05: So it's either Friday is a free day.
• 24:45
  SPEAKER_05: It'd be pilo, where I'm not lifting nothing, I'm just doing explosive movements, or I'm doing um yoga.
• 24:53
  SPEAKER_05: I'll do yoga.
• 24:54
  SPEAKER_05: I'll do a runner's yoga, which I found some routine.
• 24:56
  SPEAKER_05: I follow some app and just do that.
• 24:58
  SPEAKER_05: Yeah.
• 24:58
  SPEAKER_00: Hey, it works, man.
• 24:59
  SPEAKER_00: I've been there.
• 25:00
  SPEAKER_05: It works.
• 25:01
  SPEAKER_05: Yep.
• 25:01
  SPEAKER_05: Did and hold, runners lunge, all that good stuff.
• 25:04
  SPEAKER_00: Something interesting there I want to share just more for the listener that you just shared.
• 25:08
  SPEAKER_00: And obviously, they'll probably piece it together, but I just want to pause on it.
• 25:11
  SPEAKER_00: Like if you look at your whole week breakdown, you know, you see people out there, and I'm not knocking it right.
• 25:15
  SPEAKER_00: You you there's so many ways to train people get caught up in what's the right the right way is whatever keeps you consistent, man, and keeps you progressing towards your goals.
• 25:23
  SPEAKER_00: But what I'm getting at is Don, for your training, it sounds like you have pretty much two free days, and you really work hard on days you work hard and you enjoy either the rest or maybe you take an easy day, right?
• 25:33
  SPEAKER_00: It sounds like it's maybe four top five days of like technical speed work, a big long run, a lot of strength training.
• 25:40
  SPEAKER_00: And I feel like that's very replicate replicable, if you will.
• 25:44
  SPEAKER_00: Like, you know, you can get into the gym two, three times a week, run four or five times a week.
• 25:48
  SPEAKER_00: And it's only not hard.
• 25:50
  SPEAKER_00: And rest and recover.
• 25:51
  SPEAKER_05: You know, I think stacking the day, a lot of people, a lot of what you're gonna read or what people say on you know what they tell you to do, yeah, they're not doing, by the way.
• 26:02
  SPEAKER_05: Um, they tell you to do the healthy stuff while they're doing what I'm doing, which I think you can do.
• 26:07
  SPEAKER_05: I think most people can do what I do.
• 26:09
  SPEAKER_05: I don't think there's anything special about what I do.
• 26:11
  SPEAKER_05: Um, I think what is special is consistency.
• 26:15
  SPEAKER_05: If you're consistent, you build the habit, it will become nature.
• 26:19
  SPEAKER_05: And the results will come, I guarantee it.
• 26:23
  SPEAKER_05: And I've seen it time and time, I've seen it time and time again with the people that work with me.
• 26:28
  SPEAKER_05: Um, Angela lost tons of weight being consistent.
• 26:31
  SPEAKER_05: Freddie lost tons of weight and got faster because he was consistent.
• 26:35
  SPEAKER_05: There might be some falters, but you know what he built in his head?
• 26:38
  SPEAKER_05: I need to be accountable for the things that I'm doing, and that accountability, it shows like he's different, like man.
• 26:47
  SPEAKER_05: I wish I could just throw up pictures.
• 26:49
  SPEAKER_05: Like, this man is like we we gonna have to.
• 26:52
  SPEAKER_05: I look at him and I don't even know who he is.
• 26:54
  SPEAKER_05: Like, dude, he took care of himself, you know.
• 26:57
  SPEAKER_05: And just show him the world.
• 26:59
  SPEAKER_00: Um, you mentioned him a few times, you know, for those of us and they're probably wondering who the hell is Freddie, right?
• 27:04
  SPEAKER_00: And we both know well, I know of him.
• 27:06
  SPEAKER_00: You obviously he's a good friend of yours.
• 27:07
  SPEAKER_00: Just tell us a little about Freddie and and share a little bit of you know your friendship and the run club, if you will.
• 27:13
  SPEAKER_05: So Freddie, he started his journey well before we got to know each other, but um he added some health scares, and I let him tell his whole story, but he was completely, you know, just not in the place where he needed to be.
• 27:26
  SPEAKER_05: And he had a scare where it's either get yourself together or this could be the end of it.
• 27:32
  SPEAKER_05: There's a risk, yeah.
• 27:34
  SPEAKER_05: Yeah.
• 27:34
  SPEAKER_05: Um, and he said, you know, I'm gonna get myself together.
• 27:37
  SPEAKER_05: So he started signing himself up for races, or someone challenged him to a race, a marathon, and that person didn't come, but he did still commit to it and he did it.
• 27:46
  SPEAKER_05: And that that's that and that was the hook.
• 27:48
  SPEAKER_05: You know, that was his hook.
• 27:50
  SPEAKER_05: Um, so probably fast forward, it really wasn't that long ago.
• 27:54
  SPEAKER_05: So it it probab maybe it maybe a little bit, maybe a year, a little a little bit over a year, maybe two years.
• 28:00
  SPEAKER_05: Um, so he signed up for the same races that I signed up when I started getting into the racing.
• 28:06
  SPEAKER_05: I mean, mind you, I've been running since 2017 or 16.
• 28:10
  SPEAKER_05: Okay, first hook was a 5k from work.
• 28:14
  SPEAKER_05: Um, I signed up for that and it was like, all right, this is what I'm gonna start doing now, you know, for cardio.
• 28:19
  SPEAKER_05: Um so anyway, he uh signed up for this company called Bodies.
• 28:24
  SPEAKER_05: They do these little races.
• 28:25
  SPEAKER_05: They're they're nationwide, they're probably in Colorado, they're all over, they do like these little races that have good medals and cheap t-shirts.
• 28:32
  SPEAKER_05: But it's a good, it's a good energy.
• 28:34
  SPEAKER_05: He was there, I saw him mid-run, and I'm like, okay, he was with you know his group, the Metro Mile Mafia, the run club, and I'm like, okay, I can help them.
• 28:43
  SPEAKER_05: Because I saw I saw the desire to be better, and I was in the I was in the lead.
• 28:47
  SPEAKER_05: I was I I wouldn't say I laughed them, but they were coming and I was headed back.
• 28:51
  SPEAKER_01: Yeah.
• 28:52
  SPEAKER_05: And you know, I saw I saw the desire and like, oh yeah, the good that dude's running.
• 28:56
  SPEAKER_05: They were cheering me on, and I looked over there and I saw him say, you know, I'll catch you later, you know.
• 29:01
  SPEAKER_05: Um I think it one night I was just I don't know if I was maybe on social media and saw, saw him.
• 29:10
  SPEAKER_05: I think I just saw him, and then I read about his journey, and and I think I just felt inspired to help.
• 29:15
  SPEAKER_05: So, hey, you know what?
• 29:16
  SPEAKER_05: I bet you I can help him.
• 29:17
  SPEAKER_05: I think he had a I think it was a heart, like something about it.
• 29:20
  SPEAKER_05: May have been he he said something about you know his performance.
• 29:25
  SPEAKER_05: Something made me want to say, Hey, do you want to get better and can I help you?
• 29:29
  SPEAKER_05: Because he had a run club.
• 29:30
  SPEAKER_05: And I said, I can be really beneficial to anyone that wants to run.
• 29:33
  SPEAKER_05: I can train, you know, I I do strength training.
• 29:36
  SPEAKER_05: And then we just kind of linked up from there.
• 29:38
  SPEAKER_05: Um, he was working with a strength or either a run coach, I think he was running with a he was had a run coach that was out of the state, and he he gave him good stuff, you know, and I looked over it, but what I noticed was like, Well, you're still the same Freddie, you know, you're not you're not focusing on the strength that could make you different.
• 29:59
  SPEAKER_01: Yeah.
• 29:59
  SPEAKER_05: Um, so he was like, you know, what can you show me?
• 30:04
  SPEAKER_05: Well, you know, we can get into training, but I wasn't really a certified personal trainer.
• 30:08
  SPEAKER_05: And then, you know, my daughter was on the way, and when the parental leave came up, I decided I'm gonna become a personal trainer.
• 30:15
  SPEAKER_05: I'm gonna launch a challenge.
• 30:17
  SPEAKER_05: I'm gonna, you know, work out with uh Freddie and everyone else in the run club.
• 30:23
  SPEAKER_05: The leap really came from well, he was already doing well.
• 30:27
  SPEAKER_05: I think he started the running.
• 30:28
  SPEAKER_05: We were still he started the running, and I knew of it, but I wasn't quite sold on it.
• 30:35
  SPEAKER_05: It's like, you know, I like the ideal, but then I started to get sold on it.
• 30:39
  SPEAKER_05: It was like, how could how could this be more?
• 30:41
  SPEAKER_05: You know, we're not gonna get rich making 5Ks.
• 30:44
  SPEAKER_05: Um, but we could create something that is invaluable.
• 30:50
  SPEAKER_05: Um you just come, you know, just come out here.
• 30:53
  SPEAKER_05: So um yeah, that's pretty much what what she wrote, you know, and I got the personal trainer, the personal trainer's uh certification.
• 31:03
  SPEAKER_05: Uh my goal was to, you know, use it for online with Heart on Fire and You know, set up a you know online uh business, being a little green to that, how much marketing is gonna go behind that and how much of social media that I wasn't involved in at all a year ago.
• 31:22
  SPEAKER_05: Like this, what you see now on social media.
• 31:25
  SPEAKER_05: I I knew that I had to do it because if anyone's gonna find me, it's gonna be through there.
• 31:30
  SPEAKER_00: Yeah, and you want to see it.
• 31:31
  SPEAKER_05: They're gonna have to see the work.
• 31:32
  SPEAKER_05: Yeah, they gotta see the work.
• 31:34
  SPEAKER_05: So the online challenge really worked uh in person with the run club.
• 31:39
  SPEAKER_05: The run club, you know, everyone in the run club pretty much signed up for the online challenge.
• 31:43
  SPEAKER_05: No one said anything, you know, negative about it.
• 31:46
  SPEAKER_05: Um, and I don't think it was just because I was a friend.
• 31:49
  SPEAKER_05: I think that they actually did the work.
• 31:51
  SPEAKER_05: I mean, if you look at Angela, who was a part of it, she did the work um a lot a little bit more than what others would have done because I had I had funneled from the Run Strong Challenge, which was a Telegram thing that I built, which is a you know basically through Telegram where I automate the weeks.
• 32:07
  SPEAKER_05: I did a four-week 28-day challenge through Telegram.
• 32:10
  SPEAKER_05: They followed it, we participated, we had a group.
• 32:12
  SPEAKER_05: I still have it, I just kind of set it to the side because it's yeah, Americans aren't really big on Telegram.
• 32:17
  SPEAKER_05: Not all of them, some might be.
• 32:19
  SPEAKER_05: Um I held I'll hold on to that, but um I with the personal trainer, I moved into trainer size and other, you know, other apps that help personal trainers uh provide like meal plans and and workouts.
• 32:35
  SPEAKER_05: And I never really used their workouts, I still kept my Run Strong Challenge, which I recorded every video, every workout that I do, and made of a 28-day challenge where it's really just the videos, and all you need to do is open it, play it.
• 32:49
  SPEAKER_05: Yeah.
• 32:50
  SPEAKER_05: Um, and following along.
• 32:51
  SPEAKER_05: She took it, she took it damn serious.
• 32:53
  SPEAKER_05: And her goal was to fit a dress that she wore some years ago, and she did more than fit it.
• 32:59
  SPEAKER_05: Like, she was like, that damn thing was almost too too big.
• 33:02
  SPEAKER_00: I need a new one.
• 33:03
  SPEAKER_05: Um I told her, like, you need a new one, girl.
• 33:06
  SPEAKER_05: Throw that shit away.
• 33:07
  SPEAKER_05: And like she's and even now she's like, Yeah, these clothes don't fit.
• 33:09
  SPEAKER_05: I'm like, Yeah, you need a whole new wardrobe.
• 33:11
  SPEAKER_05: That's what it is.
• 33:12
  SPEAKER_05: I got clothes upstairs, all my jeans.
• 33:15
  SPEAKER_05: Now, this is different.
• 33:16
  SPEAKER_05: No, marathon training really tore up my waist.
• 33:19
  SPEAKER_05: Like, I was at a 30, I stuck at 33, 32 for a large lot of a large part of my adulthood.
• 33:26
  unknown: Yeah.
• 33:26
  SPEAKER_05: Freaking size 30, bro.
• 33:28
  SPEAKER_05: It's like, dude.
• 33:28
  SPEAKER_05: There you go.
• 33:30
  SPEAKER_05: Wow, though.
• 33:33
  SPEAKER_04: Well, it's a little, it's it's I mean, it's small, but damn, it's like these clothes are expensive as hell.
• 33:38
  SPEAKER_00: Yeah.
• 33:38
  SPEAKER_00: And um, yeah, weight.
• 33:41
  SPEAKER_00: I mean, uh, as someone who's lost a ton of weight and continues to go up and down because of barricadon training.
• 33:46
  SPEAKER_00: Yeah, once you finish the barricadon, you're gonna eat back, you know, and you'll get back to 32.
• 33:51
  SPEAKER_00: Maybe not 33, but you know, you still want to hold on to that.
• 33:54
  SPEAKER_05: Right, right.
• 33:54
  SPEAKER_05: I'm gonna hold on to them.
• 33:56
  SPEAKER_05: I heard about it.
• 33:56
  SPEAKER_05: I was like, yeah, just put a bit, you know, keep that belt over there.
• 33:59
  SPEAKER_00: Yeah, well, you'll still be running, obviously, but the miles will come down, you'll eat, you know, a little differently, it's just you hungry, man.
• 34:04
  SPEAKER_04: So I'm I'm hoping I'll gain a little bit of that back.
• 34:06
  SPEAKER_04: But it doesn't like, I feel like I didn't, I'm not missing it.
• 34:10
  SPEAKER_00: Um, but we'll see.
• 34:13
  SPEAKER_00: So you obviously you left a lot, you know, you have a passion for helping people.
• 34:16
  SPEAKER_00: Uh let's talk about Heart on Fire.
• 34:18
  SPEAKER_00: What drove you to eventually start that?
• 34:21
  SPEAKER_00: Um, you know, and where you're at with it now.
• 34:25
  SPEAKER_05: I've always wanted to, you know, I always wanted something to do with personal training.
• 34:29
  SPEAKER_05: My uncle, he was a bodybuilder, and he showed me a lot of really that's where a lot of my bodybuilding desires came from with him.
• 34:35
  SPEAKER_05: Um he you know fell off the wheel, things happened, we move on, you know, life moves on as we are.
• 34:43
  SPEAKER_05: I didn't really have, you know, I didn't have the desire to train and and do that anymore until you know, until I kind of linked up with Freddie.
• 34:54
  SPEAKER_05: And when I did the personal training, you know, um certification, I really focused more on training me.
• 35:01
  SPEAKER_05: Because it's hard to have your friends pay you, you know, especially for something that especially for something that you enjoy doing.
• 35:08
  SPEAKER_05: 100%.
• 35:09
  SPEAKER_05: Once they yeah, and then once they get involved in it, and it's like, look, I'm just gonna show you what you want to do and what you can do and what you should do, and you do that.
• 35:18
  SPEAKER_05: Um because my goal isn't to have you keep paying me.
• 35:21
  SPEAKER_05: That's not I don't want you paying me the rest of your life.
• 35:24
  SPEAKER_05: That's not that's not the ideal.
• 35:26
  SPEAKER_05: Now, if you want to show up to a boot camp and let me show you something different, I'm cool with that.
• 35:30
  SPEAKER_05: Um, I love this small group training.
• 35:32
  SPEAKER_05: I didn't honestly, I didn't think that I would like boot camps.
• 35:35
  SPEAKER_05: I thought that, oh, I'm gonna do one-on-one.
• 35:37
  SPEAKER_05: I want to do some run coaching where I can have fun.
• 35:40
  SPEAKER_05: I want to find kids to train, like actual like maybe teens.
• 35:44
  SPEAKER_05: Like younger, yeah, like teams.
• 35:46
  SPEAKER_05: Yeah, that's cool.
• 35:47
  SPEAKER_05: I have an opportunity um now for one.
• 35:50
  SPEAKER_05: I need to get myself prepared.
• 35:51
  SPEAKER_05: There's some tools that I want to train them with.
• 35:54
  SPEAKER_05: She's a cross-country um athlete.
• 35:57
  SPEAKER_05: She said she wants to run a 23.
• 35:59
  SPEAKER_05: I know that she can't really do what she wants to do because of cross-country in school.
• 36:03
  SPEAKER_05: They make, you know, they don't they don't want you hurting yourself.
• 36:06
  SPEAKER_01: Yeah.
• 36:06
  SPEAKER_05: Um, but I I'm confident that I can make her a 19, 18-minute uh 5k.
• 36:13
  SPEAKER_05: Um we'll do the work, you know.
• 36:16
  SPEAKER_05: Uh I like programming.
• 36:19
  SPEAKER_05: I love building programs.
• 36:21
  SPEAKER_05: Uh, I know I know what works and what doesn't work, right?
• 36:24
  SPEAKER_05: Deadlifting ain't for everybody.
• 36:26
  SPEAKER_05: Everybody doesn't have to do deadlifting.
• 36:28
  SPEAKER_01: Yeah.
• 36:29
  SPEAKER_05: Um Yates row, back row.
• 36:32
  SPEAKER_05: That's enough for your back.
• 36:34
  SPEAKER_05: That's enough for your posterior chain.
• 36:35
  SPEAKER_05: Squats, Bulgarians, pistol squats.
• 36:38
  SPEAKER_05: You work those three things in, you'll never need to change them.
• 36:42
  SPEAKER_05: You'll never because there's so many different variations.
• 36:44
  SPEAKER_05: Hold the weight, hold, hold more weight, hold less weight.
• 36:47
  SPEAKER_05: Do this, do it a little differently.
• 36:49
  SPEAKER_05: Eccentric, decentric, speed up, tempo, hypertrophy.
• 36:55
  SPEAKER_05: You know, there's so many different ways that you can do the same freaking workouts.
• 37:00
  SPEAKER_05: You don't need to overcomplicate it.
• 37:01
  SPEAKER_05: And I think that uh the personal training uh atmosphere is overcomplicated and predatory.
• 37:09
  SPEAKER_05: Okay.
• 37:10
  SPEAKER_05: It is predatory because there are some snakes in that industry, and you should just be be mindful and be careful of who you sign up with if you're signing contracts, guys.
• 37:19
  SPEAKER_05: Take it from me.
• 37:21
  SPEAKER_00: Fair enough.
• 37:23
  SPEAKER_05: Take it from it.
• 37:24
  SPEAKER_00: So, like you, I know you do boot camps and you also have run.
• 37:28
  SPEAKER_00: Walk me through, you know, it's I know some of your boot camps are early in the morning.
• 37:31
  SPEAKER_00: So I'm going to boot camp for heart on fire.
• 37:34
  SPEAKER_00: It's 5 a.m.
• 37:34
  SPEAKER_00: What am I looking forward to?
• 37:35
  SPEAKER_00: What's my day gonna be looking looking like?
• 37:38
  SPEAKER_05: It was 5 a.m.
• 37:40
  SPEAKER_05: So when when we with the the so essentially Freddie, he's a teacher, and the majority of the trainers or the the trainees, the majority of them have been teachers.
• 37:50
  SPEAKER_05: So mornings have been, you know, that was all we had.
• 37:54
  SPEAKER_05: And it was summertime when we got into it.
• 37:56
  SPEAKER_05: Um so we just kind of worked with that.
• 37:58
  SPEAKER_05: Now they're still doing their own thing at five in the morning.
• 38:01
  SPEAKER_05: I do my thing at five in the morning.
• 38:02
  SPEAKER_05: So the boot camp, I was like, I'm not doing it, wasn't a lot of interest.
• 38:06
  SPEAKER_05: You're not gonna get a whole lot of people wanting to get up and do boot camp at five in the morning.
• 38:10
  SPEAKER_05: Um, but for those souls that did come, we did hundreds, which is a hundred reps of each movement.
• 38:18
  SPEAKER_05: We did um stations, a lot of the uh step, I love steps.
• 38:24
  SPEAKER_05: I love steppers, uh box steps, uh step boards.
• 38:28
  SPEAKER_05: I'd have them on that, uh kettleball, TRX bands, t just regular bands.
• 38:36
  SPEAKER_05: Um nothing, honestly, no weight.
• 38:39
  SPEAKER_05: I haven't I don't think any of anybody that I've trained touch anything over 50 pounds.
• 38:46
  SPEAKER_00: Okay.
• 38:47
  SPEAKER_05: And that and that was a kettleball.
• 38:49
  SPEAKER_05: Now, fast forward to what we're doing now, which is Thursday evenings at seven.
• 38:54
  SPEAKER_05: Um, same, same stuff, you know, high cardio base, hit, boot camp, and that's what it is.
• 39:00
  SPEAKER_05: So it's basically running without running.
• 39:03
  SPEAKER_05: When you come train with me, you're gonna be running.
• 39:05
  SPEAKER_05: You're gonna sweat.
• 39:06
  SPEAKER_05: And I didn't honestly, because I know I know what it feels like, I may not sweat.
• 39:12
  SPEAKER_05: So when I see other people, I can't really gauge it until I see them sweating.
• 39:17
  SPEAKER_05: And they're profusely sweating, so I know it's working.
• 39:21
  SPEAKER_05: It works.
• 39:22
  SPEAKER_05: I look at them like, oh, okay.
• 39:24
  SPEAKER_05: Are we doing the thing program work?
• 39:27
  SPEAKER_05: And you know, I didn't think that it would be enough.
• 39:31
  SPEAKER_05: Like at first, because the types of workouts that I do are completely different.
• 39:35
  SPEAKER_05: Like I train, I still train like a bodybuilder.
• 39:38
  SPEAKER_05: Um, where which is still it's not right, but I train like an athlete too.
• 39:45
  SPEAKER_05: But that's just in my, you know, it's just in me.
• 39:47
  SPEAKER_05: That's just how I learn.
• 39:48
  SPEAKER_05: So I it it takes a lot for me to stop training like that and then train the other way.
• 39:52
  SPEAKER_05: But when it comes to somebody else, which is crazy, I treat them better.
• 39:56
  SPEAKER_02: You know, I treat the way that I treat them better.
• 39:58
  SPEAKER_00: I can relate to that.
• 39:59
  SPEAKER_00: When like I coach people, I tend to like you do the right things when it's you.
• 40:03
  SPEAKER_00: I think part of it's because we get in our heads, you know.
• 40:05
  SPEAKER_00: Obviously, we're more emotionally attached to ourselves personally than like, you know, when you give it off to a coach, you give it off to the coach.
• 40:11
  SPEAKER_01: Yeah.
• 40:12
  SPEAKER_00: When you're doing your own program, you're like, you got all these wants, desires, and goals and targets and all the fun stuff you want to do because you're a bodybuilder or you want to hit this time or you ran this race last year.
• 40:23
  SPEAKER_00: There's just more attachment to it, which is I guess one of the perks of coaching, if you will.
• 40:27
  SPEAKER_00: Uh when you have one coach, yeah.
• 40:32
  SPEAKER_02: If uh it's fun, that's fun.
• 40:35
  SPEAKER_02: It's interesting, it's an interesting challenge.
• 40:37
  SPEAKER_00: Well, you self-coach, right?
• 40:39
  SPEAKER_00: Obviously, I should say obviously, but I I I feel I I got that.
• 40:43
  SPEAKER_05: Yeah, I do self-coach.
• 40:44
  SPEAKER_05: So now, do I take advice?
• 40:48
  SPEAKER_05: Yeah, absolutely.
• 40:48
  SPEAKER_05: I'll hear, you know, someone tell if someone's like if I can clearly see someone better in something, I'm gonna ask them, hey, what are you doing?
• 40:56
  SPEAKER_05: What what what got you here or what worked for you if they're willing to share?
• 41:01
  SPEAKER_05: Um, a really good runner that I ran into said, hey, you know, you need to invest in the speed work.
• 41:06
  SPEAKER_05: Yeah.
• 41:06
  SPEAKER_05: And he and he said, I his biggest regret to me was I didn't invest in the speed work until it was too late.
• 41:12
  SPEAKER_05: And now, you know, I'm investing in it.
• 41:13
  SPEAKER_05: I think that you should, because you're quick.
• 41:15
  SPEAKER_05: And that was a big nod to me.
• 41:16
  SPEAKER_05: And this dude's fast, dude's dude's freaking fast.
• 41:19
  SPEAKER_01: Yeah.
• 41:20
  SPEAKER_05: Uh he if not a lead, he's a step right right there.
• 41:24
  SPEAKER_05: Um, and I can barely see his ass.
• 41:26
  SPEAKER_05: Like, you know, like he turns corners, I'm like, there he is, damn it.
• 41:30
  SPEAKER_05: And I'm fast.
• 41:31
  SPEAKER_05: So that's a lot.
• 41:32
  SPEAKER_05: His ass is fast.
• 41:34
  SPEAKER_05: Um, so I'll look for that.
• 41:37
  SPEAKER_05: You know, I'll look for those if they're if people are willing to share.
• 41:40
  SPEAKER_05: But would I sign up for some in-training program?
• 41:44
  SPEAKER_05: And no.
• 41:46
  SPEAKER_00: Yeah, no, I get that when you got all the tools and training and knowledge behind it.
• 41:51
  SPEAKER_00: What's your favorite?
• 41:52
  SPEAKER_00: Uh, you know, you shared your favorite kind of workout.
• 41:54
  SPEAKER_00: We talked about tempo.
• 41:55
  SPEAKER_00: Obviously, you have a big passion for lifting.
• 41:58
  SPEAKER_00: What if you can only pick three to five movements?
• 42:01
  SPEAKER_00: That's all you can do for like six months of a period.
• 42:03
  SPEAKER_00: What would you do?
• 42:06
  SPEAKER_05: You already know one of them's pistol squat.
• 42:08
  SPEAKER_05: Pistol squat for sure.
• 42:09
  SPEAKER_05: I knew it was coming.
• 42:10
  SPEAKER_05: Pistol squat.
• 42:12
  SPEAKER_05: Back squat.
• 42:16
  SPEAKER_05: Back squat.
• 42:17
  SPEAKER_05: Okay.
• 42:18
  SPEAKER_05: Two leg ones.
• 42:19
  SPEAKER_05: Bulgarian.
• 42:20
  SPEAKER_05: Three.
• 42:21
  SPEAKER_05: Oof.
• 42:23
  SPEAKER_05: Um dumbbell.
• 42:26
  SPEAKER_05: Dumbbell bench press.
• 42:28
  SPEAKER_01: Uh-huh.
• 42:30
  SPEAKER_05: Can it be both?
• 42:31
  SPEAKER_05: Can I have two in one?
• 42:32
  SPEAKER_05: Can it be incline and deep?
• 42:34
  SPEAKER_05: Okay, incline and flat.
• 42:35
  SPEAKER_05: Dumbbell bench press.
• 42:36
  SPEAKER_01: Yeah, it's bench press.
• 42:38
  SPEAKER_01: Yep.
• 42:38
  SPEAKER_05: Yep.
• 42:38
  SPEAKER_05: My favorite, my favorite arm workout is hammer curls.
• 42:45
  SPEAKER_05: I love hammer curls.
• 42:46
  SPEAKER_00: Hammer curls, okay.
• 42:47
  SPEAKER_05: I love hammer curls.
• 42:48
  SPEAKER_05: And then lastly, pull-ups, wide grip.
• 42:54
  SPEAKER_00: Y grip, okay.
• 42:55
  SPEAKER_05: Y grip pull-ups.
• 42:56
  SPEAKER_05: This is probably the yeah, classic.
• 42:59
  SPEAKER_05: And I don't do a whole lot of back workout because of the Y grips.
• 43:05
  SPEAKER_00: Yeah, I feel like I'm I'm a big fan of pull-ups.
• 43:07
  SPEAKER_00: I feel like pull-ups work four or five muscles.
• 43:10
  SPEAKER_00: I would say it does more, but four or five muscles of uh like you got back, traps, shoulders, um, bicep.
• 43:17
  SPEAKER_00: Uh depending how you do it, you might get a little bit of lower back, um, you know, but you obviously got core, right?
• 43:23
  SPEAKER_00: Because when you're doing it very controlled, like you gotta tighten that core, like be able to control, you can mess with the tempo even then, and then you got more core.
• 43:31
  SPEAKER_01: Yep.
• 43:31
  SPEAKER_00: That's totally that's like six away.
• 43:34
  SPEAKER_00: Uh um walk me through uh your food, right?
• 43:38
  SPEAKER_00: Stay very lean pretty much year round.
• 43:40
  SPEAKER_00: Hell, we joked about once eating nerds for a race, which funny enough, actually, I'll share this, Don.
• 43:44
  SPEAKER_00: So funny enough, I was running indie, as you know when we first spoke, I was gonna run indie marathon.
• 43:49
  SPEAKER_00: I think it was my like 16, 17, or something.
• 43:52
  SPEAKER_00: Someone had a big old sign like, Hey, I got nerds candy.
• 43:56
  SPEAKER_00: And I looked at this table and it was just a whole no, I didn't because I was on Good pace at this time.
• 44:00
  SPEAKER_00: I was like, I'm not trying to slow down.
• 44:02
  SPEAKER_00: A box of nerdy candies on there.
• 44:06
  SPEAKER_00: Man, this is the Don Cheat gel right here.
• 44:09
  SPEAKER_00: I still have like two or three gels on me.
• 44:11
  SPEAKER_05: Yeah, except they would have got hit.
• 44:14
  SPEAKER_05: I think they work.
• 44:15
  SPEAKER_05: I swear to God, they work.
• 44:16
  SPEAKER_00: No, it's sugar, man.
• 44:18
  SPEAKER_00: It works at the end of the day, man.
• 44:19
  SPEAKER_00: I mean, don't get me wrong, I'm guilty of spending all this money on the gels, right?
• 44:22
  SPEAKER_00: But like, yo, at the end of the day, it's just sugar.
• 44:24
  SPEAKER_00: If you can digest it and not have stomach issues, you get to go on a race, right?
• 44:28
  SPEAKER_00: I'm not condoning this for every day.
• 44:30
  SPEAKER_05: Yep, no, not every day.
• 44:32
  SPEAKER_00: Uh but anyway, what's your fuel limit?
• 44:34
  SPEAKER_00: Oh, there you go.
• 44:39
  SPEAKER_00: Damn.
• 44:41
  SPEAKER_03: You called it.
• 44:42
  SPEAKER_03: I'm about to have one now.
• 44:43
  SPEAKER_03: There you go.
• 44:44
  SPEAKER_03: It's a holiday special.
• 44:46
  SPEAKER_03: We'll get them to still in stores.
• 44:48
  SPEAKER_00: Answering the question, you tip on nerds.
• 44:51
  SPEAKER_00: Well, how else do you uh fuel all this energy being expended, if you will, lift and run and family life, you know, the works.
• 44:59
  SPEAKER_05: I think people would be surprised, but I don't track nutrition.
• 45:04
  SPEAKER_05: Yep.
• 45:04
  SPEAKER_05: Um I don't advise that I don't advise you should live your life, you know, like me, but I think tracking is good.
• 45:14
  SPEAKER_05: I do believe in tracking.
• 45:16
  SPEAKER_05: I preach tracking to anyone that's trying to hit those goals to lose weight because you need to know what's going in your body.
• 45:22
  SPEAKER_05: Yeah.
• 45:22
  SPEAKER_05: Now, once you establish, all right, this is what I like, these are the things that are good for me, then you can stop tracking because it's not gonna change much if you're gonna stay disciplined on your diet.
• 45:36
  SPEAKER_05: So my diet consists of breakfast is I usually have one banana five in the morning.
• 45:44
  SPEAKER_05: Some days it can be the you know, the whole setup that I have the rice cake, the peanut butter, with a peanut butter bunny, yeah, all that.
• 45:51
  SPEAKER_05: Usually it's just a banana.
• 45:52
  SPEAKER_00: Okay.
• 45:53
  SPEAKER_05: Um which is crazy because sometimes I do like in the middle of a workout, like, my stomach hurts.
• 45:59
  SPEAKER_05: I'm hungry.
• 46:00
  SPEAKER_00: Yeah.
• 46:01
  SPEAKER_05: Um, which is crazy because I never used to get hungry.
• 46:04
  SPEAKER_00: That's that marathon training.
• 46:06
  SPEAKER_05: Dude, it is it's something.
• 46:09
  SPEAKER_05: You be in the middle of a damn race or middle of run.
• 46:12
  SPEAKER_05: I'm hungry.
• 46:13
  SPEAKER_05: All of a sudden, I'm literally, and it's literally, it's not like you're losing energy, it's just I'm freaking hungry.
• 46:18
  SPEAKER_01: Yeah.
• 46:19
  SPEAKER_05: Um, but yeah, so after the gym, two eggs, egg whites, sourdough bread, which I was a I was a carb.
• 46:30
  SPEAKER_05: I tell you, I I hate carbs.
• 46:32
  SPEAKER_05: Like I ain't gonna say nothing, you know, crazy.
• 46:34
  SPEAKER_05: It's just I just didn't like them.
• 46:36
  SPEAKER_05: I tell people, hey, carbs are terrible for you.
• 46:38
  SPEAKER_05: But I wasn't running.
• 46:39
  SPEAKER_01: Yeah.
• 46:40
  SPEAKER_05: I was just lifting.
• 46:41
  SPEAKER_05: So I was like, pro high protein, protein, high protein, protein.
• 46:44
  SPEAKER_05: But I don't mind running like this.
• 46:45
  SPEAKER_05: You but boy, you better eat them damn carbs.
• 46:48
  SPEAKER_05: So sourdough bread is probably one of the better versions of bread for me.
• 46:52
  SPEAKER_05: Yeah.
• 46:52
  SPEAKER_05: Um, I like sourdough.
• 46:54
  SPEAKER_05: There's an everything bagel sourdough that's really good.
• 46:58
  SPEAKER_05: Um one sausage, like just regular meat sausage, um lunch, side salad, a protein, usually ancient type carbs like uh bulgur or um buckwheat, nothing glamorous, not rice.
• 47:17
  SPEAKER_05: Um get something that's got more some more complexity to it.
• 47:21
  SPEAKER_05: It's different, but if you make like a nice little sauce or something to it, that stuff is good, man.
• 47:28
  SPEAKER_05: Um it's really good.
• 47:30
  SPEAKER_05: Buckwheat's really good.
• 47:32
  SPEAKER_05: Uh from there, dinner.
• 47:35
  SPEAKER_05: Dinner, I'm really dinner.
• 47:38
  SPEAKER_05: I don't take seriously, so I can do a tuna and maybe a side piece of toast.
• 47:43
  SPEAKER_05: Um usually a yogurt, side of berries, or berries in the yogurt.
• 47:49
  SPEAKER_05: Yogurt's been really yogurt's been really important.
• 47:52
  SPEAKER_05: And I didn't think I never liked yogurt, and I mean the nasty stuff.
• 47:55
  SPEAKER_05: I know it's not, you know, the the the sourest Greek yogurt.
• 48:00
  SPEAKER_05: You gotta do it.
• 48:01
  SPEAKER_00: See, I I I love that stuff.
• 48:02
  SPEAKER_00: I mean, but then again, I'm loading it up with a bunch of stuff in there.
• 48:05
  SPEAKER_04: So, but that's and and that's good.
• 48:07
  SPEAKER_05: That's fine.
• 48:07
  SPEAKER_05: That's what's gonna make you eat it.
• 48:09
  SPEAKER_05: But it's good for you, it's it's way better.
• 48:11
  SPEAKER_05: Because look, what are you gonna load in with berries, blackberries, black berries, onions?
• 48:15
  SPEAKER_00: I throw almonds in there, um, granola, like as long as it's clean, because some granola ain't granola.
• 48:20
  SPEAKER_05: Some granolas trash out, yeah.
• 48:22
  SPEAKER_05: Uh you know, but you know what you could look for are some of the paleo type granolas that have the seeds.
• 48:28
  SPEAKER_05: Yeah.
• 48:28
  SPEAKER_05: And then, yeah.
• 48:29
  SPEAKER_05: So that they call it granola.
• 48:32
  SPEAKER_05: It's a version of it with chia and um uh coconut shavings.
• 48:36
  SPEAKER_05: Yeah.
• 48:36
  SPEAKER_00: Um, I love coconut shavings.
• 48:38
  SPEAKER_05: Yeah, there you go.
• 48:39
  SPEAKER_05: It makes it hard.
• 48:40
  SPEAKER_05: Like it's like basically you're looking for a keto-based granola.
• 48:43
  SPEAKER_05: Go find a keto-based granola and throw it in there.
• 48:45
  SPEAKER_05: That's perfect.
• 48:46
  SPEAKER_05: It's a good replacement.
• 48:47
  SPEAKER_05: But granola is trash, you're right.
• 48:48
  SPEAKER_05: Granola's garbage.
• 48:49
  SPEAKER_00: Don't get me wrong, I like some.
• 48:51
  SPEAKER_00: It's just uh I find um the stuff you think is healthy, you go back and read that nutrition label.
• 48:56
  SPEAKER_00: Man, there's a ton of crap in most stuff.
• 48:58
  SPEAKER_00: And I I'm not like you said it perfectly.
• 48:59
  SPEAKER_00: I'm not trying to be perfect here.
• 49:00
  SPEAKER_00: Like I'm trying to eat good, right?
• 49:02
  SPEAKER_00: This is what we're trained for.
• 49:03
  SPEAKER_00: It's to run and have our race, but also be healthy, so I don't have to worry about all that.
• 49:09
  SPEAKER_00: But point being, man, some granola is just loaded sugar and crap.
• 49:13
  SPEAKER_00: And I just try to pick a healthy one.
• 49:14
  SPEAKER_00: Like I like granola, there's some good ones out there.
• 49:16
  SPEAKER_00: You know, I'll go to Charlie Joe's or or Costco.
• 49:19
  SPEAKER_00: I'm a big Costco guy.
• 49:20
  SPEAKER_00: Yeah, there's uh there's an almond mix since you mentioned to you earlier.
• 49:24
  SPEAKER_00: I I forget the brand, but it's the energy ones that have a whole bunch of cheetah seeds, pumpkin seeds, and and raisins and pineapple.
• 49:31
  SPEAKER_00: I love the good one.
• 49:32
  SPEAKER_00: All the good stuff in there, you know.
• 49:34
  SPEAKER_05: Yep.
• 49:35
  SPEAKER_00: Uh Catalina Crunch.
• 49:38
  SPEAKER_05: That's a decent one.
• 49:39
  unknown: Yep.
• 49:40
  SPEAKER_05: It's okay.
• 49:41
  SPEAKER_05: You know, that's a that's one that I would say that's close to the keto version.
• 49:45
  SPEAKER_05: I forgot the other one.
• 49:46
  SPEAKER_05: It's like Power North or something like that.
• 49:48
  SPEAKER_05: And it's a butt, it's the same thing.
• 49:50
  SPEAKER_05: Same thing.
• 49:50
  SPEAKER_00: I think I know that one, the power one, yeah.
• 49:52
  SPEAKER_05: Yeah.
• 49:53
  SPEAKER_00: Okay.
• 49:54
  SPEAKER_00: So that's dinner.
• 49:56
  SPEAKER_05: I'm really surprised that I used to drink a lot more.
• 49:59
  SPEAKER_05: Um but I think that the gluten or something in liquor really bothers my joints.
• 50:06
  SPEAKER_05: Um I'm I'm cutting, I've I've cut a lot.
• 50:10
  SPEAKER_05: I'm not a I wouldn't say I'm sober, right?
• 50:13
  SPEAKER_05: Yeah.
• 50:13
  SPEAKER_05: But I'm not a you know, I'm not a drunk.
• 50:15
  SPEAKER_05: You know, I'd have a beer.
• 50:16
  SPEAKER_05: Um even on run club nights where it's at a brewery.
• 50:19
  SPEAKER_05: I don't even have a beer after.
• 50:20
  SPEAKER_05: I want to.
• 50:21
  SPEAKER_05: But it's like, no, I don't have to.
• 50:24
  SPEAKER_05: Yeah, I get it.
• 50:25
  SPEAKER_05: Um and then I became an ambassador to um the athletic brewery.
• 50:31
  SPEAKER_05: I haven't even tried it.
• 50:31
  SPEAKER_05: Yeah, I haven't even tried it yet.
• 50:33
  SPEAKER_05: Oh, I like it.
• 50:35
  SPEAKER_05: I've heard about it.
• 50:35
  SPEAKER_05: So I've got to be a good idea.
• 50:37
  SPEAKER_00: I didn't know about that.
• 50:37
  SPEAKER_00: That's awesome.
• 50:38
  SPEAKER_00: Hell yeah, there we go.
• 50:40
  SPEAKER_05: Yeah.
• 50:40
  SPEAKER_05: Um, I need to get well, well, I guess there's more to come in 26 because it's for 26.
• 50:45
  SPEAKER_05: Um, but I think, yeah, honestly, I think I'm gonna cut it.
• 50:49
  SPEAKER_05: I'm gonna ask them to make I like sours.
• 50:51
  SPEAKER_05: I love sour beer.
• 50:51
  SPEAKER_05: Yeah.
• 50:52
  SPEAKER_05: So I'm gonna ask, you know, I'm gonna start inquiring like, hey, I'm a sour beer drinker.
• 50:57
  SPEAKER_00: I have uh well, to share with with you here, um I quit like maybe several years ago.
• 51:02
  SPEAKER_00: Um just kind of happened naturally.
• 51:04
  SPEAKER_05: You push out the weakest link.
• 51:06
  SPEAKER_00: It just happens naturally, right?
• 51:07
  SPEAKER_00: Like I, you know, I I go out the night before and I feel like crap the next day I gotta like bench 200 something.
• 51:12
  SPEAKER_00: I I don't bodybuild anymore.
• 51:13
  SPEAKER_00: But in those days, like I'm like, damn, I'm tougher.
• 51:16
  SPEAKER_00: I felt it, you know, you get older and um then running started happening, and it's like, man, I can't drink tonight, even if it's one, two, and then go do a 15, 16 mile tomorrow.
• 51:25
  SPEAKER_00: Like, it just it just don't work.
• 51:27
  SPEAKER_00: So it just happened naturally, man.
• 51:29
  SPEAKER_00: I just no longer crave it um or drink it.
• 51:31
  SPEAKER_00: But the athletic brewing I've had, you know, every now and then you kind of want something, so I'll have the non-alcoholic.
• 51:36
  SPEAKER_00: Um, I think they only have two, the non-alcoholic, which is the ones I try, by the way.
• 51:40
  SPEAKER_00: It's uh upside down Don and the other one.
• 51:42
  SPEAKER_00: There's some good sour ones that you'd have no idea that were NA, man.
• 51:46
  SPEAKER_00: Um, and you're just like, whoa, but like, yeah, I've been surprised most of the tiers where I've had a few.
• 51:51
  SPEAKER_05: Yeah, let me know about that, please.
• 51:52
  SPEAKER_00: Yeah, for sure, man.
• 51:53
  SPEAKER_05: Um I'm I'm serious.
• 51:55
  SPEAKER_05: Like, dude, it's I had I bought a I guess a six-pack maybe a week and a half ago, and there's four of them sitting in the fridge.
• 52:02
  SPEAKER_00: Yeah, it just happens naturally, it's not one of those things where it's like, I mean, granted, there are some people that don't drink, you know, not knocking them around, and there are people that drink also not knocking them.
• 52:11
  SPEAKER_00: Like some of my friends can go out tomorrow and then go run a race on Saturday, you know, like if it's Monday and then Saturday and then we're fine.
• 52:18
  SPEAKER_00: I just can't do it.
• 52:19
  SPEAKER_00: Yep.
• 52:20
  SPEAKER_00: I just don't want to.
• 52:21
  SPEAKER_00: Or don't want to, better said, you know.
• 52:23
  SPEAKER_00: Like I'm in this for the long haul, personally.
• 52:25
  SPEAKER_05: Yeah.
• 52:26
  SPEAKER_05: Um, I don't think I agree with you.
• 52:28
  SPEAKER_05: There's nothing wrong with it at all.
• 52:30
  SPEAKER_05: But to me, that's the weakest link, and I'm gonna push it out.
• 52:32
  SPEAKER_00: Yeah, as long as you're not like messing up your life, then I think you're good.
• 52:38
  SPEAKER_05: Yeah, me too.
• 52:39
  SPEAKER_05: Like, please have the damn drink because you're probably better with it.
• 52:43
  SPEAKER_05: You need it.
• 52:44
  SPEAKER_05: Some people need it for sure.
• 52:46
  SPEAKER_05: Yeah, have it, please.
• 52:48
  SPEAKER_05: Take it.
• 52:49
  SPEAKER_05: It's okay.
• 52:50
  SPEAKER_05: Just moderation.
• 52:52
  SPEAKER_00: Don, you're pretty serious and dedicated hardcore to it, right?
• 52:55
  SPEAKER_00: That's a fair, I would say, assessment.
• 52:56
  SPEAKER_00: Fair content creation side, fun as hell, and be putting some pretty cool, fun content.
• 53:02
  SPEAKER_00: Granted, some of it's motivating as well.
• 53:05
  SPEAKER_00: Where's that shift come from?
• 53:06
  SPEAKER_00: Like, you know, content, I'm having fun with it.
• 53:09
  SPEAKER_00: Running, I'm I got my run mode on.
• 53:12
  SPEAKER_00: Leave me alone.
• 53:13
  SPEAKER_00: If you incite the target.
• 53:17
  SPEAKER_05: Racing.
• 53:17
  SPEAKER_05: If I'm racing, I'm really serious.
• 53:19
  SPEAKER_05: Like, I'll try.
• 53:23
  SPEAKER_05: It depends.
• 53:24
  SPEAKER_05: I mean, during the PNC, I didn't take I didn't pull my phone out until well, granted, it was racing.
• 53:30
  SPEAKER_05: So the 10 mile or excuse me, granted, it was raining.
• 53:33
  SPEAKER_05: It was downpouring in the heart of Atlanta, which is terrible hills, and uh and then bottlenose of the the the gulch of water, and then you're back up a hill with a river coming down.
• 53:46
  SPEAKER_05: So I didn't want to take my phone out then, but I would have just to you know kind of get a selfie or you know, do that.
• 53:51
  SPEAKER_05: Yeah.
• 53:51
  SPEAKER_05: Um I think that the it it I think the social media lets me show up uh uh more of my personality.
• 53:59
  SPEAKER_05: Yeah.
• 54:00
  SPEAKER_05: Um I like it.
• 54:04
  SPEAKER_05: I can't even you know, but I didn't like it at first.
• 54:06
  SPEAKER_05: I did not like I didn't I despise TikTok.
• 54:09
  SPEAKER_05: I despised it.
• 54:10
  SPEAKER_05: I was like, what the f is TikTok?
• 54:12
  SPEAKER_05: What is a damn TikTok?
• 54:14
  SPEAKER_05: And until I started posting there and people started reaching.
• 54:19
  SPEAKER_05: People people normal people reaching out, talking.
• 54:22
  SPEAKER_05: Hey, does this work?
• 54:23
  SPEAKER_05: What's this?
• 54:24
  SPEAKER_05: You know, how's that going?
• 54:25
  SPEAKER_05: Instagram, I make the content for Instagram because I know that I can there's there's a there's a business that you can start, you know, there's things that you can do on in Instagram, but I think that the people are a bit pretentious on Instagram.
• 54:42
  SPEAKER_05: Um, where TikTok, those are some cool people.
• 54:45
  SPEAKER_05: Okay.
• 54:46
  SPEAKER_05: People that use TikTok are actually pretty cool.
• 54:48
  SPEAKER_05: They're nice, they'll talk to you, they have a conversation with you.
• 54:52
  SPEAKER_05: Um, they'll sh they'll like everything you put.
• 54:55
  SPEAKER_05: Um I don't like how the the pushing of TikTok is pretty quick, so they'll push your content quickly.
• 55:03
  SPEAKER_05: If that don't hit, then they kill it.
• 55:06
  SPEAKER_05: And honestly, I kind of like I do and I don't, because some stuff on Instagram, somebody will find or people start finding it two months down the line, and all of a sudden this thing got 3,000 views, and people are talking to you about this.
• 55:20
  SPEAKER_05: My thing is I don't have anything right now.
• 55:22
  SPEAKER_05: I'm in a period where I'm not transitioning people who find my content into maybe you know, wanting to do things like me, like yeah, you know, buy my program or I have a free guide.
• 55:36
  SPEAKER_05: I'm pretty sure people's downloaded a couple times and it's got esque of you know what I would coach, and I'm okay with that, but I do need to, you know, make that a bit more serious where we turn that into, you know, maybe I'm my desire isn't to get rich off that, but yeah, if I have something that I can sell, if I have a service, a product that works for you and you're interested, well, here it is.
• 55:58
  SPEAKER_05: You know, if you're not, you can leave it there.
• 56:00
  SPEAKER_05: That's cool.
• 56:00
  SPEAKER_05: I'm not I'm not pushing any, I'm not pushing it on people.
• 56:03
  SPEAKER_05: You know, I pushed the Run Strong Challenge for a while because I thought that that was like solely, oh, I'm gonna just sell, sell, sell, push this and and you know, run this course and I'll sign up people.
• 56:14
  SPEAKER_05: But a lot of people's doing that.
• 56:16
  SPEAKER_05: Everyone's doing that.
• 56:17
  SPEAKER_00: Yeah.
• 56:18
  SPEAKER_05: Um, but what everybody can't do is create something that uh that'll last, like creating a race series.
• 56:27
  SPEAKER_05: And then people are following, you know, this 501c3 that we create, and they know that Run Strong Don is right there, they know that uh Mills is over there, that's Freddy.
• 56:39
  SPEAKER_05: They know that there's Taja, who's this wonderful, uh talented teacher for children who don't have a voice, you know, which is amazing.
• 56:49
  SPEAKER_05: And she's a runner.
• 56:50
  SPEAKER_05: I want people to find that.
• 56:52
  SPEAKER_05: That's what I want them to find.
• 56:53
  SPEAKER_05: I want them to see that hey, it's not just about this guy's trying to make us pay for some training that I may not do, you know.
• 57:00
  SPEAKER_05: He he he he he he he's relatable, he's fun.
• 57:03
  SPEAKER_01: Yeah.
• 57:04
  SPEAKER_05: Um and that's what people see me now as.
• 57:06
  SPEAKER_05: And it's I want to transition into selling something, and if it's gonna be anything, it's gonna be the a version of Run Strong Challenge that's a little bit more professional than Telegram.
• 57:16
  SPEAKER_05: I built it this morning, actually.
• 57:17
  SPEAKER_05: I saw something I signed up for and started making it.
• 57:22
  SPEAKER_00: And at the end of the day, you're one of those people that um I say this because I can relate, and I think in the past we've joked about Goggins.
• 57:29
  SPEAKER_01: Yeah.
• 57:29
  SPEAKER_00: But what I'm getting at is you're one of the people that, yes, you want to help, right?
• 57:33
  SPEAKER_00: That's the big desire and help and put stuff out there, but you're also very much into the journey and doing the work yourself.
• 57:40
  SPEAKER_05: Yeah, yeah.
• 57:40
  SPEAKER_05: Because I I don't want anything to take me away from what I'm doing.
• 57:43
  SPEAKER_00: Yeah, exactly.
• 57:44
  SPEAKER_00: Like for me, like you know, putting this out, I'm trying to help people and share stories, but we also in the trenches, like, I'm trying to race.
• 57:50
  SPEAKER_00: We were just talking before we started recording what's the race calendar look like for 26.
• 57:55
  SPEAKER_05: Yep.
• 57:55
  SPEAKER_00: But you you very much enjoy the work from everything I've seen and putting in the work.
• 57:59
  SPEAKER_00: Hell, you have a Thanksgiving half.
• 58:01
  SPEAKER_00: People do turkey trots, this man doing half.
• 58:03
  SPEAKER_05: Yeah.
• 58:04
  SPEAKER_00: That turkey trot was the last week.
• 58:06
  SPEAKER_05: That was last week.
• 58:07
  SPEAKER_05: We did that.
• 58:07
  SPEAKER_05: That was last week.
• 58:08
  SPEAKER_05: Okay.
• 58:09
  SPEAKER_05: What'd we do?
• 58:09
  SPEAKER_05: A 10K?
• 58:10
  SPEAKER_05: I did a 10K.
• 58:11
  SPEAKER_05: 10K.
• 58:12
  SPEAKER_05: Oh, wow.
• 58:12
  SPEAKER_05: That was the 10k.
• 58:13
  SPEAKER_05: I tried to hit 40.
• 58:14
  SPEAKER_05: But it was freaking Georgia, man.
• 58:16
  SPEAKER_05: It's freaking hills, dude.
• 58:18
  SPEAKER_05: But one day I'll hit 40.
• 58:20
  SPEAKER_05: That I'll do.
• 58:20
  SPEAKER_05: Now, see now 10K.
• 58:22
  SPEAKER_05: I like 10K's.
• 58:23
  SPEAKER_05: So 40 is the goal, right?
• 58:25
  SPEAKER_05: For for your 10K right now.
• 58:26
  SPEAKER_05: Okay.
• 58:27
  SPEAKER_05: Yep.
• 58:27
  SPEAKER_05: That's I'm a minute away from that.
• 58:28
  SPEAKER_05: So I'm gonna get it.
• 58:29
  SPEAKER_05: I'm gonna hit it next time.
• 58:32
  SPEAKER_05: And then I'll be done.
• 58:33
  SPEAKER_05: I don't need to do it anymore.
• 58:34
  SPEAKER_05: I don't need to continue to be like, oh, I'm not gonna beat myself up like that.
• 58:39
  SPEAKER_05: But I have I have that one goal and I'm gonna hit that goal, it's enough.
• 58:43
  SPEAKER_05: Okay, fair enough.
• 58:45
  SPEAKER_05: That's enough.
• 58:46
  SPEAKER_05: What is I doing to make it to Boston, though.
• 58:48
  SPEAKER_05: If I qualify for Boston, I'm gonna show out.
• 58:51
  SPEAKER_00: Yeah, Boston is on my list for sure.
• 58:53
  SPEAKER_00: It's one I want to do.
• 58:54
  SPEAKER_00: It might take me another year or two to do so.
• 58:56
  SPEAKER_05: But um it's elitist, you know.
• 58:57
  SPEAKER_05: You know, it's one of those elitist things, and we'll see.
• 59:01
  SPEAKER_00: Yeah, we'll see exactly.
• 59:03
  SPEAKER_00: Um what does the family think of all this?
• 59:06
  SPEAKER_00: You got kids, wife, you know, they're they're seeing you running out there all the time.
• 59:09
  SPEAKER_00: Obviously, you gotta be a dad and a family man, but you also four in the morning.
• 59:14
  SPEAKER_00: Yeah, it's a challenge.
• 59:15
  SPEAKER_00: How do you and you got the content, the heart on fire?
• 59:17
  SPEAKER_00: How you balancing all that?
• 59:18
  SPEAKER_00: What do they think about it?
• 59:20
  SPEAKER_00: Um, it's a sacrifice for sure.
• 59:24
  SPEAKER_05: Um, I think that this I think this marathon training block is gonna test the relationship.
• 59:31
  SPEAKER_05: Um has it been well, it's been positive, right?
• 59:35
  SPEAKER_05: There's there's gonna be ups and downs, um, especially with the newborn.
• 59:38
  SPEAKER_05: You know, she's my daughter, she's six months old.
• 59:41
  SPEAKER_05: She's getting up in the middle of the night.
• 59:43
  SPEAKER_05: It's getting better.
• 59:44
  SPEAKER_05: Um there were times where I was still I was a bit too aggressive in the summer, and I regret, you know, doing that.
• 59:53
  SPEAKER_05: Um, but I peel back.
• 59:55
  SPEAKER_05: I had you know, the the boot camp was much, you know, that was a bit much in the morning for the family.
• 1:00:01
  SPEAKER_05: Um, but look, if I see the I get up.
• 1:00:03
  SPEAKER_05: I have a I uh I get up.
• 1:00:05
  SPEAKER_05: It is what it is.
• 1:00:06
  SPEAKER_05: I'm up at 4 30 sometimes, sometimes above.
• 1:00:09
  SPEAKER_00: Yeah, If they're asleep by then, yep.
• 1:00:11
  SPEAKER_05: And they're still asleep, you know, and it's like I can't go back to sleep.
• 1:00:16
  SPEAKER_05: Unless I'm tired.
• 1:00:17
  SPEAKER_05: Like if I'm beat.
• 1:00:18
  SPEAKER_05: Fridays are hard sometimes.
• 1:00:20
  SPEAKER_05: Like I'll be like, I'm staying in bed.
• 1:00:21
  SPEAKER_05: And that's cool because Friday's a free day.
• 1:00:23
  SPEAKER_00: Yeah, free recovery day, yeah.
• 1:00:25
  SPEAKER_05: It's a recovery day, so I can chill.
• 1:00:26
  SPEAKER_05: But throughout the week, like tomorrow, I'm probably gonna wake up at four.
• 1:00:31
  SPEAKER_05: I'm gonna be ready to go.
• 1:00:32
  SPEAKER_05: And my gym don't even open till five.
• 1:00:34
  SPEAKER_05: So I'll, you know, that means I'm hanging around.
• 1:00:36
  SPEAKER_05: I'm probably gonna film some, you know, side view content or yeah, early morning.
• 1:00:40
  SPEAKER_05: This is what the grind looks like, you know, tying your shoes, looking at the watch, um, a day in a life of what it looks like for me.
• 1:00:47
  SPEAKER_05: Uh, but really, you know, it's hard because like today, I tried to stay home.
• 1:00:54
  SPEAKER_05: I woke up, I think the kids would be asleep.
• 1:00:57
  SPEAKER_05: I'm gonna go hit that treadmill.
• 1:00:58
  SPEAKER_05: I granted I have a treadmill here.
• 1:01:00
  SPEAKER_00: Yeah.
• 1:01:00
  SPEAKER_05: And the only thing I did in the gym today was treadmill, but I did go in the sauna for 20 minutes.
• 1:01:04
  SPEAKER_00: Okay.
• 1:01:05
  SPEAKER_05: I I value the sauna too.
• 1:01:06
  SPEAKER_05: I don't have I can get one.
• 1:01:08
  SPEAKER_05: You know, those are things that over time I'm gonna have everything that I need where I won't have to leave.
• 1:01:12
  SPEAKER_05: Yeah.
• 1:01:13
  SPEAKER_05: Um, but right now I still have to leave the house.
• 1:01:15
  SPEAKER_05: But it's only granted it's only five minutes.
• 1:01:17
  SPEAKER_05: Like literally, it's down the street.
• 1:01:18
  SPEAKER_05: But we bumped our heads about that.
• 1:01:20
  SPEAKER_05: Nothing, you know, crazy.
• 1:01:22
  SPEAKER_05: And I can tell that it's like, you know, this this training block's weighing in on a little bit, but it's nothing terrible.
• 1:01:28
  SPEAKER_05: Um, I would say make sure you're checking in on your partner if there's something that you, you know, especially like today.
• 1:01:35
  SPEAKER_05: I'm done, I'm at the house.
• 1:01:38
  SPEAKER_05: I'm like, hey, you want to, you know, just you know, leave the kids here, go out.
• 1:01:43
  SPEAKER_05: Let them leave, you know.
• 1:01:45
  SPEAKER_05: Let your wife, let your significant other go do something without you, you know.
• 1:01:50
  SPEAKER_05: Without the kids too.
• 1:01:51
  SPEAKER_05: Just go, go enjoy the day.
• 1:01:52
  SPEAKER_05: And she came back, no problem.
• 1:01:55
  SPEAKER_05: So do it like that, and you'll be okay.
• 1:01:58
  SPEAKER_00: Give them their time too, yeah.
• 1:02:00
  SPEAKER_05: You need to give them the yes, you need to be fair with your time, especially during this train, because this training you're gonna need every you need it.
• 1:02:06
  SPEAKER_05: Yeah.
• 1:02:07
  SPEAKER_05: And um I know that I'm fortunate enough to have a partner who understands, you know, the things that I want to do.
• 1:02:15
  SPEAKER_05: And she's big on social media.
• 1:02:18
  SPEAKER_05: So um, my wife, she's she runs, I think two or three social media accounts.
• 1:02:24
  SPEAKER_05: Um and I learned a lot from her and how to market and how to do ads, and it works.
• 1:02:30
  SPEAKER_05: So I think that that balance as well kind of helps, but I think that she wants me to focus more online where I'm like, look, I'm focusing on the bigger picture, which is the runwell Georgia.
• 1:02:43
  SPEAKER_05: Um, I want something that I'm gonna be able to show.
• 1:02:46
  SPEAKER_05: I want something that no one can take away from me.
• 1:02:48
  SPEAKER_05: Um, the company that I'm with just cut$13,000 uh 13,000 people before the holiday.
• 1:02:54
  SPEAKER_05: That's why.
• 1:02:55
  SPEAKER_05: Do I want to do this does that does that does that need to happen to me?
• 1:02:58
  SPEAKER_05: Um it could.
• 1:03:01
  SPEAKER_05: It could happen.
• 1:03:02
  SPEAKER_05: But when it happens, I want to be like, hey, all right.
• 1:03:06
  SPEAKER_05: I'm sure I already have two businesses.
• 1:03:08
  SPEAKER_00: Yeah.
• 1:03:10
  SPEAKER_05: You know, um, and that's you know, and that's that's why I do what I do.
• 1:03:14
  SPEAKER_05: You know, the the marathon training, the the running, yeah, I love it.
• 1:03:19
  SPEAKER_05: I love the run, I love the race, I love working out, I love staying fit.
• 1:03:23
  SPEAKER_05: Um, but it's for life, you know.
• 1:03:27
  SPEAKER_05: Everyone needs this, everybody needs it, and it's always gonna be in demand.
• 1:03:30
  SPEAKER_05: A fucking machine can't train you.
• 1:03:33
  SPEAKER_05: An app can tell you how to do it.
• 1:03:35
  SPEAKER_05: The machine can't train you yet.
• 1:03:36
  SPEAKER_05: I don't know if they're gonna have machines that's gonna do that.
• 1:03:38
  SPEAKER_05: If they do, they're gonna kill your ass.
• 1:03:43
  SPEAKER_05: So trust me, and when I say AI cannot replace us all.
• 1:03:50
  SPEAKER_00: So yeah, it's uh what's that old quote that like, hey, I couldn't help you, but I can't do the push-ups for you.
• 1:03:55
  SPEAKER_00: I think it was a Gary V or something like that.
• 1:03:57
  SPEAKER_00: I can't do the push-ups for you.
• 1:03:58
  SPEAKER_00: It's so true.
• 1:03:59
  SPEAKER_00: I can tell you with the E train, whatever, but the other day, you gotta get down there and do them push-ups.
• 1:04:02
  SPEAKER_05: You gotta go out there and do it.
• 1:04:03
  SPEAKER_05: And we can do them together.
• 1:04:05
  SPEAKER_05: Yeah, we can do them together.
• 1:04:06
  SPEAKER_05: I'll definitely do them with you.
• 1:04:08
  SPEAKER_00: You got the full coming up, and you got the new run collective coming up.
• 1:04:12
  SPEAKER_00: But what are some things uh you can share the listener hinting at 2026?
• 1:04:17
  SPEAKER_05: Uh Run Well Georgia's big.
• 1:04:19
  SPEAKER_05: So Run Well, Georgia is gonna be our nonprofit.
• 1:04:22
  SPEAKER_05: Um, I don't want to say too much about it.
• 1:04:25
  SPEAKER_05: I don't want no one.
• 1:04:26
  SPEAKER_05: Yep, that's it right there.
• 1:04:27
  SPEAKER_05: Run Well Georgia.
• 1:04:29
  SPEAKER_05: Uh that's gonna be base.
• 1:04:30
  SPEAKER_05: It's not just running.
• 1:04:32
  unknown: Okay.
• 1:04:33
  SPEAKER_05: So I want I'm gonna have a gym.
• 1:04:35
  SPEAKER_05: I want my own gym.
• 1:04:36
  SPEAKER_05: And I want it to look like uh I want it open, I want an athletic base.
• 1:04:41
  SPEAKER_05: I don't want it looking like you know a normal gym.
• 1:04:43
  SPEAKER_05: It's not gonna look like a normal gym.
• 1:04:45
  SPEAKER_05: Um it's not gonna have you know a bunch of bench presses and a bunch of machines, no machines.
• 1:04:51
  SPEAKER_05: I won't have any of them damn things.
• 1:04:53
  SPEAKER_05: Maybe a ski rig, that's probably about it.
• 1:04:56
  SPEAKER_05: Um, but it's gonna be athletic based.
• 1:04:57
  SPEAKER_05: It's gonna be in a uh I I envision it to be in a factory, or not really a factory, but like warehouse.
• 1:05:03
  SPEAKER_00: Warehouse style like game.
• 1:05:04
  SPEAKER_05: Where I can throw up, yeah, where I can throw up that throw up that big gate and say, hey, 5K, 10k, right here.
• 1:05:10
  SPEAKER_05: Boom.
• 1:05:11
  SPEAKER_05: We run out.
• 1:05:13
  SPEAKER_05: Uh I model, I I look at, check them out if you have them.
• 1:05:16
  SPEAKER_05: Z F I think it's Z F T Houston Grun Club.
• 1:05:21
  SPEAKER_00: Um I think I've seen their stuff.
• 1:05:24
  SPEAKER_00: I think you told me funny enough.
• 1:05:25
  SPEAKER_05: That's who I would that's who I would model after.
• 1:05:28
  SPEAKER_05: And even here, we got Big Peach Um Fulton who does some really good stuff.
• 1:05:33
  SPEAKER_05: And Effect.
• 1:05:34
  SPEAKER_05: Effect is uh Effect is another one that um E F F E C T here in Atlanta.
• 1:05:39
  SPEAKER_05: They are very good too.
• 1:05:41
  SPEAKER_05: Um I've been watching them for a while.
• 1:05:43
  SPEAKER_05: They're more of a boot camp base, but they've also dibbled into their run-in and they sponsored a race.
• 1:05:48
  SPEAKER_05: And matter of fact, I'm gonna sign up to their race this year.
• 1:05:52
  SPEAKER_05: That's something I'll do.
• 1:05:53
  SPEAKER_05: I'll probably do as well.
• 1:05:55
  SPEAKER_05: Another half marathon, I'll tell you, is the race, which is um of a collective half marathon for us, um, African Americans here in Atlanta.
• 1:06:06
  SPEAKER_05: And only reason I didn't sign up for this year is because I signed up for I volunteered for the Bodies Company, who gave me three free races.
• 1:06:15
  SPEAKER_05: I'm gonna run this, uh run the Reagan, which is a half.
• 1:06:18
  SPEAKER_05: I'll do that one, which is uh gonna be a half, the race, and then the two fools.
• 1:06:23
  SPEAKER_05: And the rest honestly, our races I'll probably play around with.
• 1:06:28
  SPEAKER_05: I'm not, you know, we won't have I don't have to pay for them or anything.
• 1:06:30
  SPEAKER_05: I might just run them just to run with people.
• 1:06:32
  SPEAKER_05: But competitively running in 5Ks for medals and bibs, I'm not doing that.
• 1:06:36
  SPEAKER_05: We're not doing that next year.
• 1:06:37
  SPEAKER_05: I'm not doing that next year.
• 1:06:38
  SPEAKER_05: I'll run Peachtree, that's gonna be a big 10K.
• 1:06:41
  SPEAKER_05: Uh, and then the two the little races that I said.
• 1:06:44
  SPEAKER_05: And that's it.
• 1:06:45
  SPEAKER_05: The rest of it, I'm training.
• 1:06:46
  SPEAKER_05: I'm training and I'm working on funneling the business.
• 1:06:50
  SPEAKER_05: I want runners, I want to, I want to train, I want to look into having the building.
• 1:06:54
  SPEAKER_05: Um, buildings are cheap right now.
• 1:06:56
  SPEAKER_05: Rents, rents, I mean, rent's rent, but it's available, it's accessible.
• 1:07:00
  SPEAKER_05: Yeah.
• 1:07:01
  SPEAKER_05: Um you just got to make sure you got the clientele so you can pay the bills.
• 1:07:05
  SPEAKER_05: Or 501c3.
• 1:07:07
  SPEAKER_05: And that's that's where the ideal came from.
• 1:07:10
  SPEAKER_05: We won't need to have money, we just need to have the right kind of cause, uh, the right grants, and uh get in front of the right people.
• 1:07:19
  SPEAKER_00: Well, you heard it there for everyone.
• 1:07:20
  SPEAKER_00: Thanks, Don.
• 1:07:21
  SPEAKER_00: This has been the People Run Podcast, man.
• 1:07:23
  SPEAKER_00: Looking forward to everything you got going on.
• 1:07:25
  SPEAKER_00: And you have coming up soon, the full we're probably gonna have some races overlap.
• 1:07:30
  SPEAKER_00: So uh, everyone listening, uh keep on running.
• 1:07:33
  SPEAKER_00: Uh, you know, tune in to the podcast, Spotify, Apple, wherever you listen.
• 1:07:37
  SPEAKER_00: Uh, until next time, everyone.
• 1:07:38
  SPEAKER_00: This has been the People Run Podcast.
• 1:07:41
  SPEAKER_04: Run your race.