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#040_ Beyond Exercise: The Power of Real Training · INSPIRE STORY

• 0:24
  Speaker 1: Chris South back in the house for another edition of
• 0:27
  Speaker 1: Coach's Corner.
• 0:28
  Speaker 2: Yeah, we've gotten a lot of good feedback from it.
• 0:30
  Speaker 1: There's a lot of demand. These episodes are super popular,
• 0:33
  Speaker 1: so it's good to reprise this version of the podcast. Man,
• 0:38
  Speaker 1: good to see you, my friend.
• 0:39
  Speaker 2: Yeah, good to see you. I'm finally up at the house.
• 0:42
  Speaker 1: I know, all the years that we've worked together and
• 0:45
  Speaker 1: done everything, you've never you haven't visited before. I think
• 0:48
  Speaker 1: maybe there's probably some people that don't, that think we
• 0:51
  Speaker 1: live in the same city, but we don't know.
• 0:53
  Speaker 2: No, And I'm always down in Santa Monica when I
• 0:55
  Speaker 2: come and visit because I see a few other clients
• 0:58
  Speaker 2: as well, and so you've always come down there, right,
• 1:01
  Speaker 2: So usually I.
• 1:03
  Speaker 1: Think I think every podcast we've done has been in
• 1:05
  Speaker 1: a hotel room. Actually, I think that's true, right, they've
• 1:08
  Speaker 1: all been in the Georgian and after Hotillo we did it, Yeah,
• 1:13
  Speaker 1: in a cramped room, sitting on the bed.
• 1:15
  Speaker 2: Yeah.
• 1:16
  Speaker 1: So now we have this functional studio. It's a good
• 1:19
  Speaker 1: excuse to.
• 1:19
  Speaker 2: Get you up. No, actually we did it at the
• 1:21
  Speaker 2: house in Tahoe.
• 1:22
  Speaker 1: Oh that's right. Yeah, but technically it's kind of like
• 1:25
  Speaker 1: a hotel, right, yeah, exactly. I forgot about that. I
• 1:28
  Speaker 1: still got to get Caroline on the show.
• 1:30
  Speaker 2: Yeah, she's cool.
• 1:31
  Speaker 1: So before we launch into it, tell me how you're doing, man,
• 1:35
  Speaker 1: what's going on.
• 1:36
  Speaker 2: I'm doing great. It's it's been a busy year. I've
• 1:39
  Speaker 2: signed up for a variety of events and just sort
• 1:44
  Speaker 2: of want to see what the body can do this year.
• 1:46
  Speaker 1: So you're planning on returning to the you knowing Ironman.
• 1:51
  Speaker 2: Fireman first, So I haven't done that in a couple
• 1:53
  Speaker 2: of years either. I did one hundred k run a
• 1:56
  Speaker 2: couple of weeks ago, sort of a ten hour thing.
• 2:00
  Speaker 2: Went well. I want to be careful this year because,
• 2:04
  Speaker 2: as many ultra endurance athletes know, it's going to be
• 2:07
  Speaker 2: a long year if I get into ultraman and that's
• 2:10
  Speaker 2: a big gift, right, and well, I'm keeping my fingers crossed.
• 2:15
  Speaker 1: I'm holding the line on that you'll be telling the
• 2:18
  Speaker 1: line this year.
• 2:19
  Speaker 2: Okay, good, good, and I'll be crewing, but that, yes,
• 2:22
  Speaker 2: you will be Yes, that's November. And so if I'm
• 2:26
  Speaker 2: too fit or doing too much now or taxing the
• 2:29
  Speaker 2: body too much now, I'm worried. And I'm from past
• 2:33
  Speaker 2: history of knowing that I can't maintain that until you know, November.
• 2:38
  Speaker 2: So I wanted to be real smart during that first
• 2:41
  Speaker 2: trail race of the season and just go out there
• 2:43
  Speaker 2: and keep steady energy for what turned out to be
• 2:46
  Speaker 2: eleven hours.
• 2:47
  Speaker 1: But that's fine, right man, you got an iron Man
• 2:50
  Speaker 1: coming up, so you're back on the bike, Yeah, in
• 2:53
  Speaker 1: a real way for the first time in a long time.
• 2:54
  Speaker 2: Yeah, And I lost a lot of fitness. I mean
• 2:56
  Speaker 2: last year I didn't do any real cycling. We got
• 2:59
  Speaker 2: ready for to know, I did a half iron Man
• 3:02
  Speaker 2: in there, But I mean, you can sort of fake
• 3:04
  Speaker 2: your way through two two and a half hours of biking,
• 3:07
  Speaker 2: but not through five six hours of biking.
• 3:11
  Speaker 1: And then you're cheating on me with.
• 3:14
  Speaker 2: A new I checked with you.
• 3:17
  Speaker 1: Yeah, no, it was cool. I gave you permission. Yes,
• 3:19
  Speaker 1: you did this polyamorous relationship exactly.
• 3:24
  Speaker 2: And then yeah, and then it would be going to
• 3:26
  Speaker 2: the Big Island.
• 3:26
  Speaker 1: Yeah, that's cool. Is is Jonas doing hotello again this year?
• 3:30
  Speaker 2: That I don't know that I did not see. He's
• 3:33
  Speaker 2: doing ultramat but he's doing ultra man. Yeah, it's gonna
• 3:35
  Speaker 2: be interesting, it'll be fun, and you know, he'll be
• 3:38
  Speaker 2: at Hottillo even if he's not taken part, so they'll
• 3:41
  Speaker 2: be there'll be some.
• 3:42
  Speaker 1: He did it this past year with his wife. Yeah, right,
• 3:45
  Speaker 1: so I'm sure I think he's done it every year,
• 3:48
  Speaker 1: hasn't he.
• 3:49
  Speaker 2: I'd be surprised but that he doesn't do it this year.
• 3:51
  Speaker 2: But remember he did say to us last year at
• 3:54
  Speaker 2: the dinner after He's like, I'm done.
• 3:57
  Speaker 1: I was too delirious. I barely remember that conversation.
• 4:01
  Speaker 2: But he'll he'll be there and he'll want to rub
• 4:03
  Speaker 2: it in a little bit.
• 4:04
  Speaker 1: Yeah. Well, on the subject of Ultramat, and we were
• 4:07
  Speaker 1: talking before the podcast with respect to you know the
• 4:12
  Speaker 1: volcano right now, I mean that that that's going down
• 4:16
  Speaker 1: on a significant part of the day to bike course.
• 4:20
  Speaker 1: Like I've ridden through that area. I know that area.
• 4:22
  Speaker 1: I believe lava has flowed over the Red Road, which
• 4:26
  Speaker 1: is where I crash my bike. It's the one part
• 4:28
  Speaker 1: of the race where the crew vehicles cannot follow you
• 4:31
  Speaker 1: because it's so pristine and they want to preserve it
• 4:33
  Speaker 1: that way. So, you know, it's insane what's going on
• 4:37
  Speaker 1: there this year. No indication that the eruptions are going
• 4:41
  Speaker 1: to stop anytime soon, and yet by all accounts, Ultraman
• 4:46
  Speaker 1: is still planning on going forward at this point, so
• 4:48
  Speaker 1: they're clearly going to have to reconfigure the course.
• 4:51
  Speaker 2: Yeah, and I was saying to you before the podcast
• 4:53
  Speaker 2: that that's sort of intriguing too, because it's going to
• 4:56
  Speaker 2: create this new course and new dynamic and you know,
• 5:02
  Speaker 2: maybe different strategies at different parts of the course, parts
• 5:05
  Speaker 2: of the three days.
• 5:07
  Speaker 1: Yeah, without a doubt. I mean, the course really dictates
• 5:10
  Speaker 1: how you you know, attack and plans.
• 5:13
  Speaker 2: But I think they'll keep the distances exactly they say.
• 5:16
  Speaker 2: I'm sure it's easy to do that in my mind
• 5:18
  Speaker 2: on the island to get us back to Heave on
• 5:21
  Speaker 2: day two despite the riding up the volcano a different
• 5:25
  Speaker 2: volcano on day one.
• 5:28
  Speaker 1: Because there's only really that one main road to go
• 5:30
  Speaker 1: around that side of the island, so it's not like
• 5:32
  Speaker 1: you can go around it some other way. They're going
• 5:34
  Speaker 1: to have to backtrack and figure out a different route
• 5:37
  Speaker 1: that remains on the western side of the island. Yeah,
• 5:41
  Speaker 1: I would think, But didn't they They had to redo
• 5:44
  Speaker 1: the course one of the years at Gordo, did it.
• 5:46
  Speaker 1: It was a different washed out or something like that, right, Yeah,
• 5:49
  Speaker 1: So it's not the first time they've had to do that.
• 5:51
  Speaker 1: But it's going to be interesting.
• 5:52
  Speaker 2: They know what they're doing. Yeah.
• 5:53
  Speaker 1: Cool. Well, I put it out on both of us
• 5:58
  Speaker 1: put it out on social media the other day that
• 6:00
  Speaker 1: we were going to get together and what we wanted
• 6:03
  Speaker 1: to do was answer some listener questions. So we put
• 6:06
  Speaker 1: it out on Twitter and Facebook. We got a ton
• 6:08
  Speaker 1: of a ton of questions. Chris and I made some
• 6:10
  Speaker 1: notes and we're going to go through to the best
• 6:12
  Speaker 1: of our ability. You know a few of them. I mean,
• 6:15
  Speaker 1: there were some consistent themes that kind of emerged from that,
• 6:18
  Speaker 1: So they're going to be more kind of like topics
• 6:20
  Speaker 1: specific than than like super specific questions. But before we
• 6:24
  Speaker 1: do that, I thought I would do something a little
• 6:27
  Speaker 1: bit different, which is read this post that you sent
• 6:29
  Speaker 1: to me the other day called meaning Can I do that?
• 6:32
  Speaker 2: Yeah? I didn't. I didn't know.
• 6:34
  Speaker 1: Well you said it first of all, you send it
• 6:35
  Speaker 1: to me in an ever note note. But you should
• 6:38
  Speaker 1: put this, you should publish this. Why don't you put
• 6:40
  Speaker 1: this on your blog?
• 6:42
  Speaker 2: Because if these are thoughts that are streaming through my
• 6:44
  Speaker 2: head lately, and I trust you in a lot of
• 6:48
  Speaker 2: ways with regards to having perspective with all this and
• 6:52
  Speaker 2: sharing it with you, I thought would give me some
• 6:54
  Speaker 2: good feedback if it's worthwhile. So clearly, well, all.
• 6:59
  Speaker 1: Right, we'll read it. It's kind of long, so I
• 7:01
  Speaker 1: don't know. It'll take me five minutes to read it.
• 7:02
  Speaker 1: But I think it's worth reading because it's super good. Man.
• 7:05
  Speaker 1: I think this is great stuff. So it's called meaning
• 7:08
  Speaker 1: and it goes like this. I feel as though there
• 7:11
  Speaker 1: are so many out there looking for meaning, not in
• 7:14
  Speaker 1: a deeper spiritual way, but instead that they are missing something,
• 7:18
  Speaker 1: something fulfilling, something that sets their wire straight. I think
• 7:22
  Speaker 1: that is why ultra endurance and endurance world of adventures,
• 7:25
  Speaker 1: events and expeditions has gained so much appeal of late.
• 7:28
  Speaker 1: I believe it satisfies these needs, this sense of purpose,
• 7:31
  Speaker 1: sense of living to our potential, this self realization that
• 7:36
  Speaker 1: there is more to us than sleeping, eating and working
• 7:39
  Speaker 1: slash career. Of course, there is time for family and
• 7:43
  Speaker 1: in more rare cases unfortunately, for community and church and more.
• 7:48
  Speaker 1: But one thing is missing in all of this. The self,
• 7:50
  Speaker 1: the time for self, the time for self help, self health,
• 7:55
  Speaker 1: the time for spending time with thoughts, reflection, elevated heart rate,
• 7:58
  Speaker 1: muscular activity, and most importantly, fresh air nature. Endurance events
• 8:04
  Speaker 1: allow for this and more a connection with nature, with
• 8:07
  Speaker 1: the environment, with its beauty, its ability to revive us.
• 8:11
  Speaker 1: We are hardwired for nature to be outside, to live
• 8:15
  Speaker 1: connected with our environment, to feel it, to play and
• 8:18
  Speaker 1: struggle in it, to be challenged by it, and therefore
• 8:21
  Speaker 1: challenge ourselves. This sense of adventure, challenge, struggle, and realization
• 8:27
  Speaker 1: is what pulls people to becoming endurance athletes, to discover
• 8:31
  Speaker 1: their potential at first, maybe not a huge step, but
• 8:35
  Speaker 1: seeing what we are capable of and growing from there
• 8:38
  Speaker 1: to a new potential, and all the while connecting to
• 8:40
  Speaker 1: our truest rost inner self. How we are hardwired as
• 8:44
  Speaker 1: animals to nature, to the outdoors, to a sense of
• 8:48
  Speaker 1: feeling alive in it via activity. Everything is active around
• 8:52
  Speaker 1: us in nature, and of course we as humans are
• 8:55
  Speaker 1: part of this nature. Part of this growth and vibrant balance.
• 9:00
  Speaker 1: The athlete continues to grow to new challenges, which then
• 9:03
  Speaker 1: adds some fear and curiosity and uncertainty to it, which
• 9:07
  Speaker 1: again brings us back to our true raw self, that
• 9:11
  Speaker 1: human living with the outdoor, surviving outdoors, and feeling most
• 9:14
  Speaker 1: alive when we are truly challenged physically and mentally via
• 9:18
  Speaker 1: nature and our endeavors in it. Nothing can replace that,
• 9:22
  Speaker 1: as it is our truest raw self. It's very deep
• 9:26
  Speaker 1: down there. But the more athletes connect with it, the
• 9:29
  Speaker 1: more they realize how much that dormant self was in them,
• 9:33
  Speaker 1: and they want to unlock and unleash more. It makes
• 9:35
  Speaker 1: them better, more energetic, healthier, happier, more creative, more efficient,
• 9:40
  Speaker 1: more connected, and therefore caring. The stewardship of our environment
• 9:44
  Speaker 1: and nature begins with loving ourself in it and feeling
• 9:48
  Speaker 1: this connection to it. How can one relate to environment
• 9:51
  Speaker 1: and it's the environment and its destruction if one is
• 9:54
  Speaker 1: foreign when in it. But when we have felt how
• 9:57
  Speaker 1: we are truly part of it, that is a deeply
• 10:00
  Speaker 1: connected and wired part of us, we begin to unlock
• 10:03
  Speaker 1: this hard wiring and allow it to fire more and
• 10:06
  Speaker 1: more in order to feel alive and joyful and happy
• 10:10
  Speaker 1: and motivated in our days, not only to get out
• 10:13
  Speaker 1: and spend time in it again, but revitalize for work
• 10:16
  Speaker 1: and family and community and more. Because our own tank
• 10:20
  Speaker 1: of self care is full and we are connected in
• 10:22
  Speaker 1: seeing and feeling our potential physically and emotionally, we need
• 10:27
  Speaker 1: the fresh air for all of that to fire. As
• 10:29
  Speaker 1: I heard the other day, in order to love others,
• 10:32
  Speaker 1: we need to love ourselves. We can't give more love
• 10:35
  Speaker 1: than we are able to give ourself. So knowing that
• 10:38
  Speaker 1: we have this emptiness and missing component in our lives
• 10:42
  Speaker 1: makes living generously and giving very hard. We are missing something.
• 10:45
  Speaker 1: That huge piece is our hardwired self for outdoor adventure,
• 10:49
  Speaker 1: physical activity, and with that comes curiosity with what we
• 10:53
  Speaker 1: could be capable of awakening the endurance athlete within the
• 10:58
  Speaker 1: one that is curious if they can achieve goal, and
• 11:00
  Speaker 1: once seeing that, growing to a new level of appreciation
• 11:04
  Speaker 1: of that better, healthier, more confident, beautiful, vibrant, energetic self
• 11:10
  Speaker 1: that close outward because on the inside the fire of
• 11:13
  Speaker 1: that missing component has been lit. The challenges we feel
• 11:17
  Speaker 1: this imbalance, we just can't identify what it is. We
• 11:22
  Speaker 1: have become so disconnected with our potentials that we don't
• 11:24
  Speaker 1: know how to explain what it is. But most once
• 11:28
  Speaker 1: outside in nature training with a healthy fear towards an
• 11:32
  Speaker 1: event on the outer edge of their current capability, start
• 11:35
  Speaker 1: to understand. I was reading the other day about how
• 11:38
  Speaker 1: we no longer have these rights of passage that young
• 11:41
  Speaker 1: men and women used to go on out in nature,
• 11:44
  Speaker 1: surviving on our own, living in the world of our environment,
• 11:47
  Speaker 1: off the land for days, to really feel it, sleep
• 11:50
  Speaker 1: in it, awaken it, live off of it, and immerse
• 11:53
  Speaker 1: ourselves in it. We no longer have this, and it
• 11:56
  Speaker 1: might be leaving a curious hole in our soul that
• 11:59
  Speaker 1: is missing. Why is it we are so curious and
• 12:02
  Speaker 1: mystified by the outdoor life adventures, raw ability, and nature
• 12:06
  Speaker 1: when we see those pictures or hear the stories that
• 12:09
  Speaker 1: it tugs at us, that it leaves us daydreaming because
• 12:13
  Speaker 1: we are drawn to it. It is who we are,
• 12:15
  Speaker 1: how we are hardwired from thousands of years of living
• 12:18
  Speaker 1: in nature, in balance with it, surviving in it, being
• 12:22
  Speaker 1: challenged by it, being overwhelmed by it, feeling alive on
• 12:26
  Speaker 1: the ocean or in the woods, in the mountains or
• 12:28
  Speaker 1: the desert. It all has its effect on us. We
• 12:32
  Speaker 1: all think back to the beautiful moments outdoors alive. Have
• 12:37
  Speaker 1: we been sterilized to our fake lighting, fake transportation, fake shelters,
• 12:41
  Speaker 1: fake space we call our property. We have ignored this
• 12:44
  Speaker 1: fundamental part of us for too long. Where is our danger,
• 12:48
  Speaker 1: our use of all our senses or unease? Our unease?
• 12:53
  Speaker 1: Where are we truly challenged in body, mind and soul,
• 12:57
  Speaker 1: not at work, not at home, but in play, in
• 13:01
  Speaker 1: the outdoors or anything close to it. Your senses come alive.
• 13:05
  Speaker 1: Ever so gradually all the components and cells of your
• 13:07
  Speaker 1: body start awakening and firing, because that is where we
• 13:11
  Speaker 1: are originally from land, see air. Coming back from this dose,
• 13:17
  Speaker 1: it fires all our senses. No treadmill or gym can
• 13:20
  Speaker 1: replace this. Their time passes slowly, laboriously. In nature, time
• 13:26
  Speaker 1: passes quickly because we get lost in our cells, in
• 13:29
  Speaker 1: our thoughts, in mind and spirit, in listening to our
• 13:33
  Speaker 1: body and soul. It's all happening there. How do you
• 13:37
  Speaker 1: think we feel after a marathon or a fifty k
• 13:39
  Speaker 1: in the woods, mountains or beautiful terrain. How do you
• 13:42
  Speaker 1: think we feel after a day on the oceans or
• 13:45
  Speaker 1: lake while rowing, sailing, swimming, fully powering ourselves across terrain,
• 13:50
  Speaker 1: mountain biking through hills and meadows, across streams. Repeat any
• 13:54
  Speaker 1: of these actions for a few days in a row,
• 13:56
  Speaker 1: and our sense of self changes, our priorities shift, Our
• 14:00
  Speaker 1: soul exhales and relaxes to what it knows is an
• 14:03
  Speaker 1: integral part of it. Nature challenge, raw beauty, and immersive
• 14:09
  Speaker 1: inputs all around us. We all have an impulse to
• 14:13
  Speaker 1: be more and impetus. We often don't know why or
• 14:15
  Speaker 1: where it came from, but it is there. Adversity creates morality.
• 14:20
  Speaker 1: It shows our human side, vulnerability and therefore empathy. That's beautiful, man.
• 14:28
  Speaker 2: Thank you, thank you.
• 14:29
  Speaker 1: That's poetry.
• 14:30
  Speaker 2: That's different hearing it. Yeah, someone reading it's very powerful.
• 14:35
  Speaker 1: Then yeah, it's great. Man. Well, that's the first time
• 14:38
  Speaker 1: I've like read something on the podcast and went off
• 14:40
  Speaker 1: on a monologue.
• 14:41
  Speaker 2: But I was.
• 14:41
  Speaker 1: I was moved by it. I'm touched by that, and
• 14:44
  Speaker 1: I thought it was worth worth reading. So well, thank
• 14:46
  Speaker 1: you tell me more.
• 14:48
  Speaker 2: Well, it's just I've come across so many athletes over
• 14:50
  Speaker 2: the last two three years that have different adventures planned
• 14:54
  Speaker 2: in their lives, and how they communicated to me and
• 14:58
  Speaker 2: the excitement they explained it with is less about getting
• 15:02
  Speaker 2: a placing or a result, or qualifying for something or
• 15:06
  Speaker 2: hitting a certain time. It's more about finding out who
• 15:10
  Speaker 2: they are, achieving a desired outcome. A lot of times
• 15:14
  Speaker 2: I've been talking less about goals for people and more
• 15:17
  Speaker 2: desired outcomes because it keeps it flowing, it keeps it moving,
• 15:22
  Speaker 2: and it shows the growth. And a lot of times
• 15:25
  Speaker 2: the athletes that come to me. They realized they didn't
• 15:28
  Speaker 2: know what it was that was tugging at them, but
• 15:32
  Speaker 2: something they're more curious about. And I believe it's this piece.
• 15:37
  Speaker 2: It's finding out our self potential are what we can be.
• 15:41
  Speaker 2: And like, for example, the other day, I'm listening to
• 15:44
  Speaker 2: the podcast with you and Michael. You guys would talk
• 15:48
  Speaker 2: about optimization and self realization and that growth, right, and
• 15:54
  Speaker 2: I think in many cases people don't know what that
• 15:57
  Speaker 2: is tugging at them yet to optimize to grow. But
• 16:03
  Speaker 2: there's this part that's been missing. And we're all hardwired
• 16:06
  Speaker 2: to be outside, alive, immersed and like I was writing,
• 16:12
  Speaker 2: when we're out there, you notice it. When you're cycling
• 16:15
  Speaker 2: twenty thirty forty minutes in you start to notice cars
• 16:19
  Speaker 2: around you without hearing them or seeing them. You just
• 16:21
  Speaker 2: get your senses are all alive. When you're in water
• 16:25
  Speaker 2: for a while, swimming open water or even in a pool,
• 16:29
  Speaker 2: things change in your body as well as your mind.
• 16:33
  Speaker 2: We're meant to be out there doing these things. And
• 16:37
  Speaker 2: that's what I love. This curiosity. People are realizing I
• 16:40
  Speaker 2: want to find out what I'm capable of, what's out there,
• 16:44
  Speaker 2: what's more in me, and grow that, right.
• 16:48
  Speaker 1: Yeah, I think you completely nailed it. And you know,
• 16:52
  Speaker 1: we were also talking before the podcast about how more
• 16:54
  Speaker 1: and more of your athletes are now embarking on, you know,
• 16:58
  Speaker 1: adventures of their own stuff, self styling or you know,
• 17:01
  Speaker 1: bizarre things that you've never coached anyone for it. You
• 17:03
  Speaker 1: should just be you know, a marathon, an iron Man,
• 17:07
  Speaker 1: an Olympic triathlon or something like that. And now you're
• 17:09
  Speaker 1: seeing much more diversity and creativity in this space. And
• 17:13
  Speaker 1: I think it's exactly what you're talking about. And I
• 17:16
  Speaker 1: also think it's that yearning for more. Like that person
• 17:19
  Speaker 1: who maybe doesn't understand self realization or doesn't really have
• 17:25
  Speaker 1: their finger on the pulse of what exactly is tugging them.
• 17:28
  Speaker 1: Their first impulse might be like they have that yearning,
• 17:30
  Speaker 1: they don't know exactly quite what it is. So I'll
• 17:33
  Speaker 1: sign up for a race, I'll do a ten k,
• 17:35
  Speaker 1: like I want to be in the top of my
• 17:36
  Speaker 1: age group. But that's not really what it's about. It's
• 17:39
  Speaker 1: that piece that's missing inside of them, to connect with
• 17:42
  Speaker 1: that part of who we are, who we've always been.
• 17:46
  Speaker 1: That's the pull, right, And once you've kind of explored
• 17:50
  Speaker 1: some of those races and then you go, yeah, that
• 17:52
  Speaker 1: was cool, and I did learn a lot about myself,
• 17:54
  Speaker 1: but like, how can I get more out there? How
• 17:56
  Speaker 1: can I get more in touch with myself? And that
• 17:58
  Speaker 1: comes through you know, these these adventures that are much
• 18:02
  Speaker 1: more about me, and like that was one thing that
• 18:04
  Speaker 1: was beautiful about Attillo, Like, yeah, it's a race, but
• 18:06
  Speaker 1: it was it was about the surroundings and this incredible
• 18:10
  Speaker 1: landscape that I never would have visited there, you know.
• 18:13
  Speaker 1: So when it starts to become more about that, like
• 18:16
  Speaker 1: your your your blinders come off and your kind of
• 18:19
  Speaker 1: consciousness expands, and I think once you've had a taste
• 18:23
  Speaker 1: of that, that's really where the allure comes from.
• 18:25
  Speaker 2: And you think less about the results, right, and you
• 18:28
  Speaker 2: think more about being out there.
• 18:29
  Speaker 1: And this is a this is an evolution for you
• 18:31
  Speaker 1: as well as an athlete, as a super hardcore you know,
• 18:35
  Speaker 1: German raised precision machine.
• 18:38
  Speaker 2: Many people have said that to me, like mere.
• 18:42
  Speaker 1: Yeah, now I have the title of this podcast, the
• 18:44
  Speaker 1: Mellowing of chrisal.
• 18:45
  Speaker 2: Exactly, yeah, and it's it's it's been really fun to
• 18:50
  Speaker 2: watch that change, not only in me, because I'm able
• 18:52
  Speaker 2: to coach people differently, more in the mindset and more
• 18:57
  Speaker 2: getting them out there and more balance. Right, there's another thing.
• 19:01
  Speaker 1: A little and maybe a little more empathy.
• 19:03
  Speaker 2: Yes, that's a new word. That's why I used it.
• 19:08
  Speaker 1: It's the last word in this entry, and I was like, wow, Wow,
• 19:11
  Speaker 1: Chris is using the word empathy.
• 19:13
  Speaker 2: But it has it has come into it a lot
• 19:16
  Speaker 2: because as I talk more and more about balance with
• 19:19
  Speaker 2: regards to family, with regards to career, and this ultra
• 19:22
  Speaker 2: endurance world that we're in, it's hard to be able
• 19:26
  Speaker 2: to continue to do all three at a high level.
• 19:29
  Speaker 2: It's just not possible. And like I keep saying, I
• 19:33
  Speaker 2: call it the three legged stool. And one's career, one's family,
• 19:37
  Speaker 2: and one's are personal sports endeavors or whatever interest hobbies, sailing, whatever.
• 19:41
  Speaker 2: It doesn't need to be this crazy ultra endurance thing.
• 19:44
  Speaker 2: And I don't necessarily think it always needs to be level.
• 19:49
  Speaker 2: One leg of the stool can be shorter and the
• 19:51
  Speaker 2: other one can be longer, but the stool is still
• 19:53
  Speaker 2: in balance. You might have more family demands, sickness, family issues,
• 19:59
  Speaker 2: whatever that will require more of your time. The other
• 20:02
  Speaker 2: two will have to back off a bit. Right, doesn't
• 20:05
  Speaker 2: mean the school isn'tbalanced, or there's a time in your
• 20:08
  Speaker 2: life where we have time to do a lot of
• 20:10
  Speaker 2: ultra and endurance stuff. Find the hours to do this stuff,
• 20:13
  Speaker 2: and then the other leg shortens a bit. But you
• 20:16
  Speaker 2: can't keep those things at bay for too long in
• 20:20
  Speaker 2: a perfect balance, otherwise they will all give.
• 20:23
  Speaker 1: Yeah, And a perfect example of that is why I'm
• 20:26
  Speaker 1: not racing otilla with you this year. People are like, well,
• 20:28
  Speaker 1: why aren't you going back? It's like, all right, well
• 20:30
  Speaker 1: one is, I did it, so I don't have the
• 20:33
  Speaker 1: same poll to return to that. But there's a season
• 20:37
  Speaker 1: for everything, and this year I had other things that
• 20:39
  Speaker 1: I wanted to focus on. And because you know, balance
• 20:43
  Speaker 1: is a fickle lover for me, Like once I commit
• 20:45
  Speaker 1: and I'm all in, it sort of blinds me to
• 20:48
  Speaker 1: other things of my life. And that's what I love
• 20:51
  Speaker 1: about it, Like I can go all in on something
• 20:53
  Speaker 1: and I want to see how I'm going to perform.
• 20:55
  Speaker 1: But this year I wanted to attune that level of
• 20:58
  Speaker 1: attention to other things in my life life and I'm
• 21:00
  Speaker 1: traveling like crazy, like it just didn't it wasn't going
• 21:02
  Speaker 1: to be, you know, a positive outcome for me to
• 21:07
  Speaker 1: try to do all of that this year. You know,
• 21:08
  Speaker 1: next year there's something that I want to do and
• 21:12
  Speaker 1: my balance equation will shift towards that. But this year
• 21:16
  Speaker 1: it's just about traveling. We just got back from Italy
• 21:18
  Speaker 1: and I'm on the road like all the time, and
• 21:20
  Speaker 1: I've got kids that are aging up, and you know,
• 21:22
  Speaker 1: there's other things in life that are important to attune to.
• 21:25
  Speaker 1: And I say that as somebody who who's not great
• 21:29
  Speaker 1: at the traditional notion of what balance is. And that's
• 21:32
  Speaker 1: something that you know, I talked to Michael about on
• 21:34
  Speaker 1: the last podcast and he had a great answer, which is,
• 21:37
  Speaker 1: forget about balance, like worry about being present and whatever
• 21:41
  Speaker 1: it is that you're doing or that you choose to do.
• 21:43
  Speaker 2: And with this balance, because I like to call it balance,
• 21:46
  Speaker 2: is that you don't feel guilty or overwhelmed that you're
• 21:50
  Speaker 2: not doing all things great. There's times when other things
• 21:55
  Speaker 2: require more of your attention, right like currently your work
• 21:58
  Speaker 2: and travel and all that is requiring more of your attention.
• 22:02
  Speaker 2: You're okay with putting the ultra onside down with it
• 22:06
  Speaker 2: because you've been there. You know you can turn it
• 22:09
  Speaker 2: up again or turn it down again. It's not that
• 22:11
  Speaker 2: foreign to you, and so it puts you more present
• 22:14
  Speaker 2: for what you're doing now, yes, right, and then career
• 22:18
  Speaker 2: might or family might change the dynamics and you need
• 22:21
  Speaker 2: more time there. But again, I know I can dial
• 22:23
  Speaker 2: up career. I know I can dial up enduringors. I
• 22:25
  Speaker 2: can dial that back and that calmness, that ease that
• 22:29
  Speaker 2: you have inside without that guilt of oh my god,
• 22:33
  Speaker 2: I'm going to miss a workout because you've been there,
• 22:35
  Speaker 2: We've all been there where it's like I don't want
• 22:38
  Speaker 2: anything to take away from my hours or the week.
• 22:40
  Speaker 2: Like it's impossible to live like that. You can't keep
• 22:43
  Speaker 2: pulling from that well in that resource, it will drain
• 22:46
  Speaker 2: and dry out.
• 22:47
  Speaker 1: Yeah, I mean you can do it for a short
• 22:49
  Speaker 1: truncated period of time, but it also it creates a
• 22:52
  Speaker 1: lot of stress and anxiety depending upon you know how
• 22:55
  Speaker 1: busy you are in the other areas of your life.
• 22:57
  Speaker 2: And you wake up a couple of years later going
• 23:00
  Speaker 2: it was I I just did the same thing for
• 23:03
  Speaker 2: the last seven years, right, And I know that's that ballet.
• 23:07
  Speaker 2: You can't stay in the same spot.
• 23:09
  Speaker 1: So as somebody who's who's always been an athlete, I
• 23:12
  Speaker 1: mean you literally never retired. You went straight from being
• 23:14
  Speaker 1: an Olympic swimmer into professional being a professional triathlete now coach,
• 23:19
  Speaker 1: continuing to compete ultras like you literally have never You've
• 23:23
  Speaker 1: gone through phases of varying intensity. But it's not like
• 23:27
  Speaker 1: you ever took a break and stopped. So what is
• 23:29
  Speaker 1: it that you still continue to learn about yourself and
• 23:33
  Speaker 1: others by virtue of being immersed in this world?
• 23:38
  Speaker 2: There's always something I'm learning. These events are also also
• 23:42
  Speaker 2: different that there's always something new to add to the
• 23:45
  Speaker 2: portfolio of learning. With regards to coaching as well. I
• 23:49
  Speaker 2: mean what we learned last year in Atillo, the whole
• 23:52
  Speaker 2: concept to swim run and that as cross training for
• 23:54
  Speaker 2: a lot of other events is has been very valuable.
• 23:58
  Speaker 1: Yeah, I think the biggest lesson that you learned at
• 24:01
  Speaker 1: Otillo is like patient, It was the first time you
• 24:03
  Speaker 1: had to do a race with somebody else and I
• 24:05
  Speaker 1: was dragging you down, and you had to learn how
• 24:08
  Speaker 1: to be cool with that, which might be the most
• 24:11
  Speaker 1: important and hardest lesson for you.
• 24:13
  Speaker 2: Was just going to say the same thing like that
• 24:15
  Speaker 2: was a very meaning Like when I look back many
• 24:19
  Speaker 2: months ago about what happened there, I learned a ton
• 24:22
  Speaker 2: from that. If anything, I have to thank you because
• 24:25
  Speaker 2: I learned to just let go and not just be
• 24:30
  Speaker 2: focused on my outcome, and of course it was always
• 24:34
  Speaker 2: our outcome together, but I identified with a result and
• 24:38
  Speaker 2: it wasn't.
• 24:39
  Speaker 1: The lesson that I was that I really wanted to
• 24:41
  Speaker 1: be teaching you that day.
• 24:44
  Speaker 2: But again there was something we learned in that. And
• 24:46
  Speaker 2: so back to your question with regards to what am
• 24:48
  Speaker 2: I still learning these days, my athletes are bringing me
• 24:50
  Speaker 2: so many different adventures. I mean, there's not a week
• 24:53
  Speaker 2: that doesn't go by where my athletes aren't researching what
• 24:56
  Speaker 2: they want to do next. And they send me this
• 24:59
  Speaker 2: bizarre race in like Mongolia, and I'm like, oh, that's
• 25:02
  Speaker 2: sort of cool. How would we prepare for that? And
• 25:05
  Speaker 2: so then I start going out and doing some of
• 25:07
  Speaker 2: the training blocks for that out of curiosity to how
• 25:11
  Speaker 2: I'm responding to that and how and then to apply
• 25:14
  Speaker 2: it to them.
• 25:15
  Speaker 1: Right.
• 25:15
  Speaker 2: I Mean, the part that I need in my coaching
• 25:18
  Speaker 2: is having gone through it, because it really allows me
• 25:21
  Speaker 2: to connect with what I'm thinking, what I'm observing, and
• 25:23
  Speaker 2: then can connect with the athlete to calm them and
• 25:27
  Speaker 2: build confidence in them that we're going to do this
• 25:30
  Speaker 2: because I've been there, I've felt it, and we'll be fine, right.
• 25:36
  Speaker 1: From the experience in Sweden last year, and as somebody
• 25:39
  Speaker 1: who's going back this year, what did you what did
• 25:42
  Speaker 1: you take away just sort of tactically and training wise
• 25:45
  Speaker 1: that you're incorporating into your preparation for that race this year,
• 25:50
  Speaker 1: because you know, we talked about this before, but the
• 25:53
  Speaker 1: whole the technical aspect of the running totally threw me
• 25:56
  Speaker 1: for a loop. And I was like, I thought we
• 25:59
  Speaker 1: were going to be trailer on, you know, and it
• 26:00
  Speaker 1: wasn't anything like that. And I was like, man, I
• 26:02
  Speaker 1: would have done a lot, you know, a bunch of
• 26:04
  Speaker 1: different kind of strength training stuff.
• 26:06
  Speaker 2: Which I'm doing this year, a different type of strength
• 26:08
  Speaker 2: training and as well as more vertical and lateral stuff
• 26:12
  Speaker 2: with regards to the jumping that we did, the side rocks,
• 26:15
  Speaker 2: box jumps, moving sideways, burpies. The other day, we had
• 26:19
  Speaker 2: a swim practice where we had to get out of
• 26:21
  Speaker 2: the pool, not just do the push up, but completely
• 26:24
  Speaker 2: get out, and sure enough I had everybody in my
• 26:28
  Speaker 2: lane doing burpies. Because if we're going to do this,
• 26:30
  Speaker 2: if we're going to get out, might as well do
• 26:32
  Speaker 2: some intensity and high heart rate with it and then
• 26:35
  Speaker 2: go back in and swim a four hundred and so forth.
• 26:37
  Speaker 2: But no, I think it's more being able to handle
• 26:41
  Speaker 2: the impact and stresses of that day on the lower legs,
• 26:45
  Speaker 2: core stability, lower leg strength, and so forth.
• 26:49
  Speaker 1: Right, cool, all right, well, let's take some questions from
• 26:52
  Speaker 1: the audience. Yeah, you want to do that. So we
• 26:55
  Speaker 1: made some notes here and they're more like I said,
• 26:58
  Speaker 1: they're more like thematic or topical. But you know, maybe
• 27:00
  Speaker 1: the first thing that we can kind of talk about,
• 27:02
  Speaker 1: and we have a whole list here. I don't know
• 27:03
  Speaker 1: how many of these are going to get through.
• 27:05
  Speaker 2: But we're not doctors. That's one they on the internet.
• 27:10
  Speaker 1: Yeah, there are a couple of very specific questions that
• 27:13
  Speaker 1: required somebody with medical education.
• 27:16
  Speaker 2: To answer, and and it's not our place to give advice,
• 27:19
  Speaker 2: even if it's high level advice on that, because when
• 27:22
  Speaker 2: it comes to certain things, you want to have clear
• 27:25
  Speaker 2: insights from a medical professional. With heart rate, there.
• 27:30
  Speaker 1: Was one question that that I think was worthy of
• 27:33
  Speaker 1: discussing because there's a lot of confusion around it, which
• 27:36
  Speaker 1: is stretching. Should you stretch and if you should, should
• 27:41
  Speaker 1: you do it before you work out after your workout?
• 27:44
  Speaker 1: What's your thoughts on that? Because there isn't there was
• 27:48
  Speaker 1: like a conventional wisdom swimming around for a while, Like
• 27:51
  Speaker 1: when we grew up with swimmers, it was all about stretching,
• 27:53
  Speaker 1: and then there was a period of time where it
• 27:55
  Speaker 1: was like, if you're a runner, you should not stretch.
• 27:58
  Speaker 1: But I think this attention to stretching is now coming back.
• 28:02
  Speaker 2: Yeah. Yeah, I'm definitely a believer in stretching. I don't
• 28:06
  Speaker 2: believe in the old school stretching before you're even warm
• 28:09
  Speaker 2: enough and going right. If anything, the muscles have to
• 28:13
  Speaker 2: be warmed up, loose, supple, and you're able to use
• 28:18
  Speaker 2: the effect of a warmed up muscle to stretch it.
• 28:21
  Speaker 2: I personally prefer and recommend my athletes stretch after their
• 28:25
  Speaker 2: workout in order to re tune themselves with their body,
• 28:30
  Speaker 2: see where the niggles are, sort of get that recalibration going.
• 28:36
  Speaker 1: Did you ever experiment or buy into that idea that
• 28:40
  Speaker 1: stretching is bad?
• 28:42
  Speaker 2: I did?
• 28:42
  Speaker 1: You did?
• 28:43
  Speaker 2: I did. I've made plenty of mistakes over the last
• 28:46
  Speaker 2: twenty five years. And you know the part that why
• 28:51
  Speaker 2: I brought it up is where I've noticed stretching can
• 28:53
  Speaker 2: cause issues that if the muscle is not warmed up,
• 28:56
  Speaker 2: you are doing little micro tears and the likelihood, the
• 29:00
  Speaker 2: likelihood of those micro tears in the muscle goes way up.
• 29:03
  Speaker 2: I'm not saying you will, but it goes way up
• 29:06
  Speaker 2: the likelihood if you're not relaxed, loosened up warm blood flow. Yeah.
• 29:12
  Speaker 1: I was somebody who's always been super flexible naturally, and
• 29:16
  Speaker 1: that lent itself, you know, and swimming, where flexibility is
• 29:19
  Speaker 1: a big part of it. And then for a couple
• 29:22
  Speaker 1: of years I did that thing where I was like, Okay,
• 29:24
  Speaker 1: well they're saying that if you're running a lot, you
• 29:26
  Speaker 1: shouldn't stretch, and I didn't do it, and then I
• 29:28
  Speaker 1: lost a lot of that flexibility. And I've been trying
• 29:31
  Speaker 1: to get back to it and regain that because I
• 29:34
  Speaker 1: think that that lack of flexibility has led to some
• 29:36
  Speaker 1: imbalances and some problems that I've had to work through.
• 29:39
  Speaker 1: So I think it's super important. And you know, when
• 29:42
  Speaker 1: you're time crunched, it's the thing you don't want to
• 29:44
  Speaker 1: do or you want to blow off or what have you.
• 29:47
  Speaker 1: But I think it's super important.
• 29:48
  Speaker 2: Yeah, And I'm a proponent of anything where you're tuning
• 29:52
  Speaker 2: in with your body, you're taking a moment to listen
• 29:55
  Speaker 2: to it and hear what's going on, and stretching will
• 29:58
  Speaker 2: tell you that where you're loose, s where you're tighter,
• 30:01
  Speaker 2: what side you can do something on you can't do
• 30:04
  Speaker 2: it as well on the other side. Little things like that,
• 30:06
  Speaker 2: they're just part of that bigger picture of listening to
• 30:10
  Speaker 2: your body, what it's expressing itself to you. Right, recovery huge,
• 30:17
  Speaker 2: huge fan of recovery.
• 30:20
  Speaker 1: So for somebody who's who's just trying to wrap their
• 30:24
  Speaker 1: head around, maybe they're new to the world of endurance sports,
• 30:28
  Speaker 1: they're time crunched, what is what is some I mean
• 30:33
  Speaker 1: this is this is tricky to get into because it's
• 30:34
  Speaker 1: so person specific, like how hard are you training, how
• 30:37
  Speaker 1: experienced are you like, et cetera. But if there are
• 30:40
  Speaker 1: some general principles, guiding principles around how to recover and
• 30:47
  Speaker 1: some techniques around recovery that you could share.
• 30:50
  Speaker 2: Well, sleeping is by far the most important component there.
• 30:54
  Speaker 2: What happens in your body while you're sleeping cannot be
• 30:57
  Speaker 2: replaced by any supplements, by any shakes, by anything out there. Right.
• 31:03
  Speaker 2: I'm also a big proponent of recovery days. It's so
• 31:06
  Speaker 2: hard for so many athletes to just take a day
• 31:09
  Speaker 2: off and the constant theme in the feedback from those
• 31:12
  Speaker 2: days is well, I almost feel worse on days I'm
• 31:15
  Speaker 2: not doing anything. I like to just get a little
• 31:17
  Speaker 2: blood flow going. And b when I come back to training,
• 31:20
  Speaker 2: let's say after a day or two off, I feel
• 31:22
  Speaker 2: lethargic and slow and disconnected. Well, that just shows how
• 31:27
  Speaker 2: far in a hole we probably were. It's like that
• 31:29
  Speaker 2: adage where you go on vacation and you don't set
• 31:31
  Speaker 2: an alarm clock and then you notice actually how much
• 31:34
  Speaker 2: sleep you need. It's the same thing with a day
• 31:37
  Speaker 2: off or two days off from especially in ultra endurance training,
• 31:41
  Speaker 2: because we get to the state of I wouldn't call
• 31:43
  Speaker 2: it numbness, but it's this overall fatigue that we don't
• 31:47
  Speaker 2: realize how deeply fatigued we are until we take a
• 31:51
  Speaker 2: few days off and get some good sleep.
• 31:53
  Speaker 1: Yeah. And I think in this world it attracts a
• 31:56
  Speaker 1: lot of very driven type a personality people requires a
• 32:00
  Speaker 1: different kind of discipline to put the brakes on and
• 32:03
  Speaker 1: slow down. And I think the kind of you know,
• 32:07
  Speaker 1: the extent of your recovery comes with like understanding how
• 32:12
  Speaker 1: much recovery you need and how to do it really
• 32:14
  Speaker 1: just comes with experience.
• 32:15
  Speaker 2: It comes with experience. And again back to the theme
• 32:18
  Speaker 2: that we're probably going to have on all these questions
• 32:20
  Speaker 2: is listening to your body. There's a lot of ways
• 32:23
  Speaker 2: beyond your morning restling heart rate, beyond your general data
• 32:29
  Speaker 2: that you can use to see how you're responding to
• 32:32
  Speaker 2: the training and therefore if you need recovery. One of
• 32:35
  Speaker 2: those being how much you're eating. Your hunger is a
• 32:38
  Speaker 2: huge sign of how absorbing the training load or not.
• 32:43
  Speaker 2: Your sleep needs and what time you're going to bed,
• 32:45
  Speaker 2: as well as how you're waking up and how lethargic
• 32:48
  Speaker 2: you are. Your heart rate during the training, if it's
• 32:51
  Speaker 2: super low and suppressed and just won't respond despite doing
• 32:55
  Speaker 2: some higher intensity efforts, those are all starting to be
• 32:59
  Speaker 2: signs that you're on the far end of what I
• 33:00
  Speaker 2: call overreaching. You're not overtraining, but you're getting to that edge.
• 33:05
  Speaker 2: You're overreaching the edge, right, And as we know from
• 33:09
  Speaker 2: a variety of publications out there, is currently stress plus
• 33:14
  Speaker 2: rest creates the performance gains, not just the stress which
• 33:19
  Speaker 2: is called training.
• 33:20
  Speaker 1: Yeah, you get faster and stronger in the periods between
• 33:23
  Speaker 1: your workouts. During your workout, but I think one of
• 33:26
  Speaker 1: the kind of underrated or underappreciated aspects of participating in
• 33:32
  Speaker 1: these kinds of sports is that it really does drive
• 33:36
  Speaker 1: you to connect with yourself in a way that most
• 33:39
  Speaker 1: people don't. Like we're just we're all in our heads,
• 33:42
  Speaker 1: you know, we're in our cars, we're we have earbuds in,
• 33:44
  Speaker 1: we're sitting at our desks, and we're not sort of
• 33:48
  Speaker 1: inclined to pay attention to the signals that our body
• 33:52
  Speaker 1: is sending us. And it's not until you sign up
• 33:54
  Speaker 1: for a race and you start taking your preparation seriously
• 33:57
  Speaker 1: that you become like this extra sense alive where you
• 34:00
  Speaker 1: start to like pit like why am I feeling this way?
• 34:03
  Speaker 1: And the more you can kind of journal that and
• 34:07
  Speaker 1: really listen to those signals. You know, it doesn't happen overnight,
• 34:12
  Speaker 1: but you get to learn, you know, and over doing
• 34:14
  Speaker 1: this for many many years, like I know, you know,
• 34:17
  Speaker 1: like I know exactly when I feel a certain way,
• 34:19
  Speaker 1: like when I need a day off, and I know
• 34:21
  Speaker 1: it's like I think that the hard part for a
• 34:23
  Speaker 1: lot of people is that divining line between I'm just
• 34:27
  Speaker 1: lazy and I don't want to do it versus when
• 34:29
  Speaker 1: you are overtrained. I think most people will say like, oh,
• 34:33
  Speaker 1: I'm overtrained when they're really just making an excuse for themselves.
• 34:36
  Speaker 1: But then there really is you know, overtraining is real,
• 34:38
  Speaker 1: and you can run yourself into a rut and get
• 34:40
  Speaker 1: sick and injured and all that kind of stuff. So
• 34:43
  Speaker 1: understanding which is which really just comes with time and
• 34:47
  Speaker 1: you know, years of listening to yourself.
• 34:49
  Speaker 2: Yeah, listening takes practice, whether it's in training and sports
• 34:54
  Speaker 2: or your partner or however, listening takes practice, and being
• 34:58
  Speaker 2: able to hear your body these signals takes practice. That's
• 35:01
  Speaker 2: why most people freak out in a taper because the
• 35:05
  Speaker 2: volume comes back ever so gently gradually, and they expect
• 35:09
  Speaker 2: because the volume came back, they should suddenly feel better. Right, Well,
• 35:14
  Speaker 2: I've had three lighter days. Why am I not getting
• 35:16
  Speaker 2: faster yet? Well, you're so far removed from your fresh self.
• 35:22
  Speaker 2: It's going to feel awful for the next few days.
• 35:24
  Speaker 2: And your body's going to be sending you all kinds
• 35:27
  Speaker 2: of mixed signals. It doesn't know are we going back
• 35:29
  Speaker 2: up in volume here after these three days off like
• 35:32
  Speaker 2: we have been, or are we going all the way
• 35:34
  Speaker 2: down or just completely confused? And usually a good taper,
• 35:39
  Speaker 2: I would say seventy two to forty eight hours out,
• 35:41
  Speaker 2: you start feeling good right, not before that, and many think, oh,
• 35:45
  Speaker 2: I have three lighter days or two recovery days, I
• 35:47
  Speaker 2: should be flying today.
• 35:49
  Speaker 1: You start panicking exactly exactly, yeah, and I think you know, look,
• 35:53
  Speaker 1: sleep and nutrition are are the most important things. As
• 35:56
  Speaker 1: unsexy as they are, you know, we want to talk
• 35:59
  Speaker 1: about normal tech boots and you know whatever crazy new
• 36:02
  Speaker 1: technology is happening, or ancient technology. Cupping and acupuncture and
• 36:07
  Speaker 1: all of those things are great and they have their
• 36:09
  Speaker 1: place and they're beneficial. But ultimately, like, if all you
• 36:13
  Speaker 1: can do is ensure that you're getting eight hours of
• 36:15
  Speaker 1: sleep and you're eating real food, then you know you've
• 36:19
  Speaker 1: got it. Your ninety to ninety five percent there.
• 36:22
  Speaker 2: Yeah, I was just going to say, that's more than
• 36:23
  Speaker 2: the eighty twenty rule. If you're doing sleep and nutrition
• 36:27
  Speaker 2: to the best of your ability, you're ninety percent there, right,
• 36:30
  Speaker 2: and the main remaining ten percent. Yes, that's when you're
• 36:33
  Speaker 2: really looking to dial it in and add that last component.
• 36:37
  Speaker 2: But again, if we're looking to complete an Ultra and
• 36:40
  Speaker 2: Duran's adventure, do the ninety percent, don't worry about that
• 36:44
  Speaker 2: last time.
• 36:45
  Speaker 1: Yeah, especially if you're on a budget or your time
• 36:47
  Speaker 1: corin all that kind of stuff. But on the subject
• 36:50
  Speaker 1: of technology, like a big kind of recurring question thread
• 36:56
  Speaker 1: was all about the gear, Right, do I need a
• 36:57
  Speaker 1: heart rate monitor? What kind should I get? Every time
• 37:01
  Speaker 1: I post on Instagram like a picture of my watch
• 37:04
  Speaker 1: from a workout, it's like thirty questions, which what watches that?
• 37:07
  Speaker 1: What watches that? What would? There's a lot of focus
• 37:09
  Speaker 1: on the gear, power meters, and then the data. What
• 37:15
  Speaker 1: can we learn from the data heart rate variability and
• 37:17
  Speaker 1: all that kind of stuff. And we've you know, we've
• 37:20
  Speaker 1: explored this at length, you know, in the past, but
• 37:22
  Speaker 1: I think it's worth kind of, you know, refreshing some
• 37:25
  Speaker 1: perspective on this. These are tools, and they they they
• 37:29
  Speaker 1: have their place in the tool kit. But once we
• 37:33
  Speaker 1: become dependent on them, or we become focused on them,
• 37:37
  Speaker 1: or we feel like we have to have them in
• 37:39
  Speaker 1: order to train, I think you've kind of lost the plot,
• 37:43
  Speaker 1: and you know, I'll turn it over to you by
• 37:45
  Speaker 1: just saying this, like when we were growing up as swimmers,
• 37:49
  Speaker 1: you know, you become so we're talking about that like mind, body,
• 37:53
  Speaker 1: you know, connection that you get, I know, and you
• 37:56
  Speaker 1: know that after many many years of swimming back and
• 37:59
  Speaker 1: forth in a pool that if somebody said, okay, you know,
• 38:02
  Speaker 1: do this one hundred in a minute, or do it
• 38:04
  Speaker 1: in fifty five, or do it in one ten, that
• 38:06
  Speaker 1: you could hit it within a second. And you would
• 38:08
  Speaker 1: also know exactly what your heart rate is without any devices,
• 38:12
  Speaker 1: because you're just that connection is so strong, and I
• 38:14
  Speaker 1: think these tools can help you forge that connection. But
• 38:18
  Speaker 1: if you're using them and you're so reliant on them
• 38:21
  Speaker 1: that you're you're not connecting with yourself in that way,
• 38:24
  Speaker 1: I think you're missing the point.
• 38:25
  Speaker 2: Yeah, they're tools. They shouldn't dictate the workout. They should
• 38:28
  Speaker 2: help you do the workout better, right, and so if
• 38:32
  Speaker 2: you want to be in a zone, whether that zone two,
• 38:35
  Speaker 2: zone three, zone four, they will help calibrate your sensations
• 38:39
  Speaker 2: with what's actually happening, and the two calibrate of self.
• 38:43
  Speaker 2: You don't need one to dictate the workout just because
• 38:48
  Speaker 2: it says zone three or zone four. But you're getting sick,
• 38:52
  Speaker 2: you're getting injured, you're completely fatigued, you didn't get a
• 38:55
  Speaker 2: lot of sleep last night, you have young kids and
• 38:57
  Speaker 2: got no sleep, whatever. There could be a zillion reasons
• 39:01
  Speaker 2: where you say, you know what this might not be
• 39:03
  Speaker 2: the best choice right now. In how I'm doing this workout,
• 39:06
  Speaker 2: I'm going to listen to my body and when it
• 39:09
  Speaker 2: comes back in tune and the heart rate monitor and
• 39:12
  Speaker 2: so forth, it works well. Right. Just a quick question,
• 39:17
  Speaker 2: by the way, with regards to swimming. I was thinking today,
• 39:20
  Speaker 2: because I just swam, do you swim with your eyes
• 39:22
  Speaker 2: open or closed?
• 39:24
  Speaker 1: Eyes open?
• 39:25
  Speaker 2: Okay, I swim my eyes closed, do you? Yeah? Because
• 39:28
  Speaker 2: when you were just saying we know exactly with a
• 39:31
  Speaker 2: minute or fifty eight, I was thinking today, I'm swimming
• 39:34
  Speaker 2: with my eyes closed in a completely random pool, right,
• 39:36
  Speaker 2: pali high in this case, and I just know when
• 39:40
  Speaker 2: to open my eyes for the turn, just because I'm
• 39:42
  Speaker 2: so used to how many the timing of I'm getting
• 39:45
  Speaker 2: close to the other end and I open my eyes
• 39:47
  Speaker 2: back up.
• 39:48
  Speaker 1: I don't really have you always done that?
• 39:50
  Speaker 2: I pretty much remember exactly how in fifty meter pools.
• 39:54
  Speaker 2: I always loved it because I can close my eyes longer.
• 39:57
  Speaker 1: Right, that's amazing.
• 39:58
  Speaker 2: I didn't know any I mean, I'll I'll peak a
• 40:01
  Speaker 2: little bit to make sure I'm on the black line
• 40:03
  Speaker 2: with or not on the black line.
• 40:06
  Speaker 1: Yeah, you can't be doing that when you're in a
• 40:08
  Speaker 1: crowded line, but even there really Yeah, Wow, that's crazy, man.
• 40:11
  Speaker 2: That's why I was just thinking about that when you
• 40:13
  Speaker 2: said that closed ice swimming.
• 40:14
  Speaker 1: Yeah, So do you still train with you know, power
• 40:18
  Speaker 1: and heart rate and all that kind of stuff or lessons.
• 40:21
  Speaker 2: Less Yeah, I just tested a few weeks ago to
• 40:23
  Speaker 2: get my power zones and that's mainly again just to
• 40:26
  Speaker 2: see where I'm at. A lot of my athletes ask me, well,
• 40:30
  Speaker 2: what does your test mean or what does my test mean?
• 40:32
  Speaker 2: It's just a snap shot of who I currently am
• 40:35
  Speaker 2: and where I need to train, and in order to
• 40:38
  Speaker 2: maximize the limited time that we all have, it's great
• 40:41
  Speaker 2: to have some inputs to quantify and dig deeper into.
• 40:46
  Speaker 2: This will have the most effect in the limited hours
• 40:48
  Speaker 2: of training we have.
• 40:49
  Speaker 1: Right Well, on the subject of training zones, maybe we
• 40:53
  Speaker 1: could talk a little bit about zone two. Everyone wants
• 40:56
  Speaker 1: to talk about zone two.
• 40:57
  Speaker 2: It is the constant theme.
• 40:59
  Speaker 1: Yeah, And because I wrote about it in my book,
• 41:02
  Speaker 1: maybe I didn't explain it as in depth as you
• 41:04
  Speaker 1: would have. I feel like there's a lot of confusion
• 41:07
  Speaker 1: out there, and some of the questions were about, you know,
• 41:10
  Speaker 1: do I train in zone two if I'm training for
• 41:12
  Speaker 1: a ten k or a half marathon. Should I be
• 41:15
  Speaker 1: you know this idea of like slowing down to go
• 41:17
  Speaker 1: fast to create efficiency in aerobic capacity. What's your perspective
• 41:22
  Speaker 1: maybe in a kind of just a general sense, and
• 41:24
  Speaker 1: then we can drill down on some more specific aspects
• 41:27
  Speaker 1: of it.
• 41:27
  Speaker 2: Well, the important thing with regards to zone two is
• 41:30
  Speaker 2: as you're getting fitter, you're getting stronger, and in that
• 41:34
  Speaker 2: heart rate zone, you're going to get faster. Now it
• 41:38
  Speaker 2: might not be the numbers and speed that you want
• 41:40
  Speaker 2: to see for your half marathon or you know, shorter
• 41:43
  Speaker 2: events and so forth, but you're building a platform to
• 41:47
  Speaker 2: then be better at the zone three at tempo page
• 41:50
  Speaker 2: running your ligaments, your cartilage, your blood flow, your capillaries,
• 41:54
  Speaker 2: all that is going to work better because you created
• 41:57
  Speaker 2: a better foundation at zone two.
• 41:59
  Speaker 1: I think there's also confusion about how to figure out
• 42:05
  Speaker 1: what your zone two is. And you know, because I
• 42:08
  Speaker 1: said in my book that mine was like you know,
• 42:10
  Speaker 1: I capped my HURRT at one forty. That's my zone too,
• 42:14
  Speaker 1: or at least it was a while ago.
• 42:15
  Speaker 2: Yeah, I don't think if.
• 42:16
  Speaker 1: Formally tested in a while for somebody who's listening, your
• 42:22
  Speaker 1: zone two could be completely different you're the top end
• 42:25
  Speaker 1: of your zone two might be one hundred and seventy
• 42:27
  Speaker 1: beats for a minute, it might be one hundred and twenty.
• 42:29
  Speaker 1: And really the only way to determine that is to
• 42:32
  Speaker 1: be properly tested. The ideal way to do that is
• 42:34
  Speaker 1: to get a formal, proper lacktate test that you can
• 42:37
  Speaker 1: do in a lab. Most big cities or university towns
• 42:41
  Speaker 1: there is the capability to do that. But if somebody's
• 42:43
  Speaker 1: listening and they want to do their DIY version of that,
• 42:46
  Speaker 1: what's the best way, Because people ask me that all
• 42:48
  Speaker 1: the time.
• 42:49
  Speaker 2: I've found that doing five one mile repeats for the Europeans,
• 42:54
  Speaker 2: I would even do two kilometers, but you can keep
• 42:56
  Speaker 2: it to sixteen hundred meters at a track with one
• 42:59
  Speaker 2: minute at ninety to ninety five percent effort, so about
• 43:04
  Speaker 2: ten k effort, not ten k pace. Because you don't
• 43:08
  Speaker 2: want to start these five to one mile repeats at
• 43:10
  Speaker 2: a pace because then you're monitoring, you're controlling the output.
• 43:14
  Speaker 2: It should be pretty hard. And the average of that
• 43:19
  Speaker 2: pace and the averages of that heart rate gets us
• 43:23
  Speaker 2: pretty close to what's called threshold heart rate zone four
• 43:26
  Speaker 2: in this case and around.
• 43:28
  Speaker 1: There, which are an anaerobic threshold.
• 43:30
  Speaker 2: Anaerobic threshold others know it as lactate threshold. And from
• 43:35
  Speaker 2: there we deduce back to zone two. And over the years,
• 43:39
  Speaker 2: I've gotten to a point where it's not only quite
• 43:42
  Speaker 2: close because I've done literally thousands of these that after
• 43:47
  Speaker 2: a while the athlete actually says, do I really need
• 43:49
  Speaker 2: to pay two hundred dollars ask? But also I also
• 43:52
  Speaker 2: separate the zones by five to seven beats so that
• 43:55
  Speaker 2: people don't get into the grays area area between zones.
• 43:59
  Speaker 2: So when you do that, you get your zone four.
• 44:03
  Speaker 2: Then you can dial it back to see where zone
• 44:04
  Speaker 2: three is and zone two is, and it works quite well.
• 44:08
  Speaker 2: It's usually a good thirty forty thirty five beats below
• 44:12
  Speaker 2: your lack tap threshold zone four anaerobic threshold.
• 44:16
  Speaker 1: All right, So you're doing these mile or two kilometer
• 44:19
  Speaker 1: repeats so where and you wear heart rate at almost
• 44:22
  Speaker 1: best effort, right, and you're recording your heart rate after
• 44:25
  Speaker 1: each and your pace after each. And we don't necessarily
• 44:29
  Speaker 1: use the pace to determine the zones, or we don't,
• 44:32
  Speaker 1: but when you do the test again on your own
• 44:35
  Speaker 1: in six to eight weeks, you want to see the
• 44:38
  Speaker 1: pace have improved either at the same heart rate zones
• 44:42
  Speaker 1: or same pace, but the heart rate zones are lower.
• 44:45
  Speaker 2: Usually very rarely do we see the heart rates zones
• 44:48
  Speaker 2: go lower at the same pace because you're still going
• 44:52
  Speaker 2: at almost best effort, so the heart rate is still
• 44:54
  Speaker 2: going to kick really high, right, and so the pace
• 44:58
  Speaker 2: goes down. And it's always startling because the athink will say,
• 45:01
  Speaker 2: that's strange because I did zero speedwork, yet I'm getting
• 45:04
  Speaker 2: faster at these high efforts by just doing zone do work.
• 45:08
  Speaker 2: And that answers that half marathon question too. You are
• 45:12
  Speaker 2: teaching yourself to become so aerobically economical that going faster
• 45:16
  Speaker 2: will become more efficient as well.
• 45:18
  Speaker 1: Right, That's the thing that people have a hard time believing,
• 45:22
  Speaker 1: especially when they begin this journey and they realize, like
• 45:26
  Speaker 1: to remain in their zone two, they're literally crawling. Yeah,
• 45:31
  Speaker 1: and most people don't have the discipline to stick it out,
• 45:35
  Speaker 1: like they abandon it before the miracle.
• 45:37
  Speaker 2: I describe the zones when they we often do that
• 45:41
  Speaker 2: track test before I put them into a lab, right,
• 45:44
  Speaker 2: because it might be a little bit overwhelming for somebody
• 45:46
  Speaker 2: who's brand new to this to ask them for blood
• 45:50
  Speaker 2: draw A lack dates like, slow down, man, I just
• 45:53
  Speaker 2: want to do a ten k exactly, so empathy Chris, See, look,
• 45:58
  Speaker 2: look I'm growing. But I'll describe zone two as so
• 46:03
  Speaker 2: I'll say zone two the heart rate zone, and I
• 46:05
  Speaker 2: say the description is you should be frustrated on how
• 46:08
  Speaker 2: slow this is. It should feel like a waste of
• 46:11
  Speaker 2: a workout. Then you did zone two perfectly right.
• 46:16
  Speaker 1: And as you become more and more adept at it
• 46:18
  Speaker 1: over somebody's been doing this for years and years and years.
• 46:22
  Speaker 1: What is amazing is that, Yeah, you start out like,
• 46:24
  Speaker 1: oh I can't you know, if I go faster than
• 46:27
  Speaker 1: a ten minute mile, my heart rate's too high. This
• 46:30
  Speaker 1: is ridiculous. You know, six months later you're running nine minutes.
• 46:34
  Speaker 1: You know, a year and a half later, you're running
• 46:36
  Speaker 1: eight minutes, and then you're down to seven minute pace.
• 46:39
  Speaker 1: And it doesn't feel as easy as that ten minutes.
• 46:42
  Speaker 1: It feels hard or not super hard, but your heart
• 46:47
  Speaker 1: rate is still in zone two, and you're like, how
• 46:50
  Speaker 1: is that possible? When I didn't do any track work,
• 46:53
  Speaker 1: when I wasn't like busting four hundred meter repeats or
• 46:56
  Speaker 1: anything like that. So you truly do get faster. It's
• 46:59
  Speaker 1: a long, long game. Though you're playing the long game.
• 47:02
  Speaker 2: You're playing the long game, but the results are also
• 47:05
  Speaker 2: long because the work that you're doing inside your body,
• 47:10
  Speaker 2: the oxygen uptake, the blood flow, and so forth, very
• 47:14
  Speaker 2: long lasting. Yeah. Now, if you stop doing everything, it'll
• 47:18
  Speaker 2: go away in a couple of weeks. But the platform
• 47:22
  Speaker 2: that you're building allows you to take on so many
• 47:24
  Speaker 2: other stresses from a physical standpoint from training that it
• 47:29
  Speaker 2: is really long lasting with regards to what you're capable of.
• 47:32
  Speaker 2: I have athletes who say I haven't done any type
• 47:35
  Speaker 2: of mountain climbing in years, but then they'll do something
• 47:39
  Speaker 2: crazy up in the mountains all off his own two training.
• 47:42
  Speaker 1: Right, Yeah, and you know, I'm you know, everything that
• 47:46
  Speaker 1: I was able to accomplish was by sticking to that plan.
• 47:50
  Speaker 1: At some point, when you reach a certain level of vacuity, though,
• 47:54
  Speaker 1: then you can build in the speed work.
• 47:56
  Speaker 2: As well, for sure, for sure.
• 47:58
  Speaker 1: So it's not just only that or whatever you're.
• 48:00
  Speaker 2: Trying for first, absolutely not. Now you want leg turnover,
• 48:04
  Speaker 2: you want higher intensity stuff, you want things that really
• 48:08
  Speaker 2: stress the system. It's just a question of how much
• 48:10
  Speaker 2: time you're doing that. You know, eighty percent of the
• 48:13
  Speaker 2: time zone two to twenty percent of time Zone four
• 48:16
  Speaker 2: or above or ninety ten or sixty forty, and then
• 48:19
  Speaker 2: that's where it goes into what kind of race you're doing. Right,
• 48:22
  Speaker 2: if you're doing an Olympic distance triathon, or if you're
• 48:24
  Speaker 2: doing a marathon run, or if you're doing, you know,
• 48:28
  Speaker 2: a three k open water swim, well, then it's probably
• 48:31
  Speaker 2: more like sixty forty fifty fifty Zone two time and
• 48:35
  Speaker 2: then intensity time. But if you're doing something super long,
• 48:39
  Speaker 2: you're going to increase that Zone two aerobic activity, but
• 48:42
  Speaker 2: you still want leg turnover, you still want that VO
• 48:46
  Speaker 2: two effort so that your oxygen uptake also gets the
• 48:49
  Speaker 2: other side of the spectrum. It's just so taxing on
• 48:52
  Speaker 2: the system that you have to be very careful on
• 48:54
  Speaker 2: how long they are, how much recovery you're getting, and
• 48:57
  Speaker 2: how frequently you're doing that right.
• 48:59
  Speaker 1: I think another kind of benefit of the zone too
• 49:02
  Speaker 1: training is it prepares your your joints and your ligaments
• 49:06
  Speaker 1: over time to manage a greater load as you begin
• 49:10
  Speaker 1: to escalate, right, rather than just going out and hammering.
• 49:13
  Speaker 2: It that it provides better consistency because you say, healthier
• 49:17
  Speaker 2: and you can come back the next day and repeat
• 49:20
  Speaker 2: the workout. Day after day after day, build layer upon
• 49:22
  Speaker 2: layer upon layer, and the other discipline it builds is
• 49:25
  Speaker 2: your mind. If you can show the resilience early on
• 49:30
  Speaker 2: to stick to your zones, your ability to stick to
• 49:33
  Speaker 2: your pacing for an eight, nine, ten, fifteen hour event
• 49:37
  Speaker 2: will be a lot better, right because you're going to
• 49:41
  Speaker 2: be able to start slow and finish fast.
• 49:44
  Speaker 1: Yeah, everybody thinks discipline is being super hardcore, but it's
• 49:48
  Speaker 1: really just control. It's how you modulate all of this
• 49:51
  Speaker 1: and being able to, you know, sit the ego down
• 49:55
  Speaker 1: and do you know what is on the piece of
• 49:58
  Speaker 1: paper for you to do. Even if you think like, oh,
• 50:01
  Speaker 1: I want to go harder, I want to go.
• 50:02
  Speaker 2: Slower well, and in the endurance races that are out there,
• 50:06
  Speaker 2: whether they're running, swimming, biking, trath on, whatever it is,
• 50:09
  Speaker 2: finishing fast feels way better than getting passed and slowing
• 50:15
  Speaker 2: down and your ability to not slow down. As we've
• 50:18
  Speaker 2: said before, that you can work through that in your mind,
• 50:22
  Speaker 2: but also motivationally getting passed continuously and beat up and
• 50:27
  Speaker 2: I want you to last in this sport. I want
• 50:30
  Speaker 2: you to sign up for the next event because you
• 50:32
  Speaker 2: felt good and energetic and enjoyed it and you were
• 50:35
  Speaker 2: passing people though the last few miles, So that's going
• 50:37
  Speaker 2: to keep you in this sport, keep you healthy, keep
• 50:40
  Speaker 2: you growing your endurance, keep you motivated not walking. And
• 50:45
  Speaker 2: you know nothing worse than the cheers of you can
• 50:49
  Speaker 2: do it. You're looking great and doing it and you
• 50:51
  Speaker 2: know your care but and you know you could technically run,
• 50:54
  Speaker 2: but you just taste it wrong. And those cheers aren't
• 50:57
  Speaker 2: for you. To finish, you're those cheers, You're feeling awful,
• 50:59
  Speaker 2: your head is down and your miserable. We don't want that.
• 51:03
  Speaker 1: So just to put the nail in the coffin on
• 51:05
  Speaker 1: this subject, and for people that are perhaps brand new
• 51:09
  Speaker 1: to this podcast or to Chris and I, the thing
• 51:13
  Speaker 1: is is that most amateur, sort of armchair newbe triathletes,
• 51:20
  Speaker 1: marathon runners, runners make the mistake of spending ninety to
• 51:26
  Speaker 1: one hundred percent of their training time in what is
• 51:30
  Speaker 1: affectionately called the gray zone. It's that level of effort
• 51:34
  Speaker 1: that leaves you feeling good. If you go out and
• 51:36
  Speaker 1: run for a half an hour, forty five minutes, or
• 51:38
  Speaker 1: an hour, it's a good, strong pace and when you finish,
• 51:41
  Speaker 1: you feel like you accomplish something, but in truth, you're
• 51:44
  Speaker 1: really undercutting your optimal sort of accessing your optimal potential,
• 51:49
  Speaker 1: because you're going too fast to truly develop that aerobic engine.
• 51:55
  Speaker 1: You're above Z two, but you're not going hard or
• 51:58
  Speaker 1: fast enough to truly develop the anaerobic engine, so you're
• 52:02
  Speaker 1: kind of in the middle. You're getting a little bit
• 52:05
  Speaker 1: of benefit from both. But ultimately, if you persist in
• 52:09
  Speaker 1: just doing that all the time, you will quickly plateau
• 52:13
  Speaker 1: and you will never actualize your potential as an athlete.
• 52:16
  Speaker 1: I think that's the number one mistake that most of
• 52:21
  Speaker 1: the kind of new people to the sport make.
• 52:23
  Speaker 2: Yeah, the classic too easy on hard days, too hard
• 52:26
  Speaker 2: on easy days, so you're stuck in that gray zone.
• 52:28
  Speaker 2: There was just another article out there on that I
• 52:32
  Speaker 2: sent out to all my athletes addressing exactly this. I mean,
• 52:35
  Speaker 2: it's constantly being reminded of us that if you're going
• 52:39
  Speaker 2: to train like an athlete, that means that you're going
• 52:43
  Speaker 2: to train smart and deliberately, then you need to go
• 52:47
  Speaker 2: hard enough on hard days, and therefore you'll be begging
• 52:50
  Speaker 2: for the easy days. But you can't go too easy
• 52:52
  Speaker 2: on hard days and too hard on easy days.
• 52:55
  Speaker 1: Yeah, I think people even when they understand that they
• 52:57
  Speaker 1: still go too hard on the easy days, and then
• 53:00
  Speaker 1: when you show up for that hard day, you're not
• 53:02
  Speaker 1: sharp enough to really push it as hard as you
• 53:05
  Speaker 1: could otherwise.
• 53:06
  Speaker 2: And you're unmotivated. Once again. The motivation wanes when you
• 53:10
  Speaker 2: don't see the progress that you want to see, or
• 53:12
  Speaker 2: your others are beating you are going faster than you,
• 53:15
  Speaker 2: and you're like, what am I doing wrong? Right? I
• 53:18
  Speaker 2: call it exercises exercising versus training. People who have no
• 53:23
  Speaker 2: deliberate outcome with regards to their workout, with regards to
• 53:26
  Speaker 2: their training, with regards to their zones, and just go
• 53:29
  Speaker 2: do their exercising. But training has a prescription, Training has
• 53:35
  Speaker 2: a desired outcome. Training is a puzzle piece that fits
• 53:39
  Speaker 2: into the bigger picture. And if you're going too hard
• 53:41
  Speaker 2: on easy days and too easy on hard days, you're exercising.
• 53:44
  Speaker 1: Yeah, it's really an exercise as well as in checking
• 53:50
  Speaker 1: your ego. Especially in the era of Strava, everybody wants
• 53:54
  Speaker 1: to post the epic workout. And if you're on a
• 53:58
  Speaker 1: program and it's an easy day, like you can't go
• 54:01
  Speaker 1: for that kom or whatever, and you can't be thinking
• 54:04
  Speaker 1: about like what your friends are going to think and
• 54:06
  Speaker 1: you've got to let that other person pass you. And
• 54:08
  Speaker 1: again it goes back to having that kind of discipline
• 54:11
  Speaker 1: and intentionality. What is the purpose of that workout and
• 54:14
  Speaker 1: are you meeting.
• 54:14
  Speaker 2: That and how does that fit into the week, Because
• 54:17
  Speaker 2: on Thursday or on Friday, you might have a really
• 54:20
  Speaker 2: important workout that you've been eyeing and your coach has
• 54:22
  Speaker 2: been eyeing and you're excited to do. But if the
• 54:25
  Speaker 2: lead up isn't done right, next thing, you know, that's
• 54:28
  Speaker 2: not being absorbed properly and it has downstream effects right
• 54:32
  Speaker 2: and again, then you're not training. Then you're just going
• 54:34
  Speaker 2: through the motions. And a lot of times athletes they
• 54:38
  Speaker 2: struggle with confidence already because they're new to this whole
• 54:41
  Speaker 2: ultra endurance world as well as just being athletes at
• 54:44
  Speaker 2: this stage in life, and so confidence is an important
• 54:48
  Speaker 2: part when we do the simulations. I want them coming
• 54:51
  Speaker 2: out of that having learned something, gained confidence, and excited
• 54:55
  Speaker 2: for the next phase of training. If that's not happening
• 54:58
  Speaker 2: because they're going too hard, well we're just treading water
• 55:01
  Speaker 2: because they're not getting more confident, they're not having the
• 55:04
  Speaker 2: adaptations we're looking for. And then I'm looking at the
• 55:06
  Speaker 2: training plan going what am I missing here? What did
• 55:09
  Speaker 2: I do wrong? I start asking did you eat? What's
• 55:11
  Speaker 2: your nutrition?
• 55:12
  Speaker 1: Like?
• 55:12
  Speaker 2: Are you sleeping? Yes? Check? Check? Check? And then I
• 55:16
  Speaker 2: start seeing right the Strava files.
• 55:19
  Speaker 1: Yeah, there you go. All right. Here's a question from
• 55:23
  Speaker 1: Paris Liles. What are the top five most important things
• 55:27
  Speaker 1: you should be doing if you are new to endurance sports?
• 55:31
  Speaker 2: Five five? Well, number one is consistency, right. You want
• 55:35
  Speaker 2: to be able to find the ability to do it
• 55:38
  Speaker 2: back to back to back to layer upon layer. And
• 55:42
  Speaker 2: it doesn't need to be a lot of hours. I mean,
• 55:44
  Speaker 2: we have people that think they need to train fifteen
• 55:48
  Speaker 2: to twenty plus hours in order to do that. But
• 55:50
  Speaker 2: thirty minutes a day, twenty minutes a day is plenty good.
• 55:53
  Speaker 2: But if you can come back the next day and
• 55:55
  Speaker 2: do something aerobic again, and remember aerobic doesn't mean you're
• 55:58
  Speaker 2: only cycling or running or swimming. Your heart doesn't know
• 56:01
  Speaker 2: which activity you're doing as long as you're in that zone, right,
• 56:06
  Speaker 2: You can be doing jumping jacks if your heart rates
• 56:09
  Speaker 2: up in that zone, it's just pumping. It's doing its work.
• 56:12
  Speaker 2: But it could be any of many sports. So consistency
• 56:16
  Speaker 2: is important. The recovery and the sleep I think is
• 56:19
  Speaker 2: very important. I think nutrition More and more people are
• 56:24
  Speaker 2: realizing how vital that is to any type of performance
• 56:29
  Speaker 2: that we're asking from this amazing tool called our body. Right,
• 56:33
  Speaker 2: you've got to fuel it effectively, And a lot of
• 56:37
  Speaker 2: people seem to think as younger people like I can
• 56:40
  Speaker 2: throw anything in there. I'm training tons of hours and
• 56:42
  Speaker 2: it doesn't really matter. Well, you wouldn't put crap in
• 56:46
  Speaker 2: your car right and ask it to do well at
• 56:49
  Speaker 2: the track. Same thing with fueling your body and taking
• 56:54
  Speaker 2: care of this precious thing, because in twenty years from now,
• 56:57
  Speaker 2: it's going to wonder what you did to it. So
• 56:59
  Speaker 2: now we're three, do you have anything to add for
• 57:02
  Speaker 2: four and five? While I'm thinking about it.
• 57:04
  Speaker 1: I think a big one is not getting caught up
• 57:08
  Speaker 1: in the gear. I have two. That's the first one,
• 57:11
  Speaker 1: because that acts as a barrier or an excuse for
• 57:15
  Speaker 1: a lot of people like, well, you know, I can't
• 57:17
  Speaker 1: get into it yet because I can't afford this, or
• 57:19
  Speaker 1: I can't afford that, or what's the best running shoe?
• 57:22
  Speaker 1: And those those become impediments to just getting out and beginning.
• 57:28
  Speaker 1: So don't worry about the gear. Work with whatever you
• 57:31
  Speaker 1: have that stuff comes later. If you get more enthusiastic
• 57:34
  Speaker 1: and more kind of invested, then you can have that
• 57:37
  Speaker 1: conversation and explore that. But just begin, I think is
• 57:42
  Speaker 1: a big thing. And that kind of dovetails into the
• 57:45
  Speaker 1: second point that I was going to make, which is
• 57:48
  Speaker 1: you don't need all of your questions answered before beginning either,
• 57:52
  Speaker 1: especially when you're new. You want to know exactly where
• 57:55
  Speaker 1: you're heading, what it's going to look like. Every question
• 57:58
  Speaker 1: that you have, and you're going to have a million
• 58:00
  Speaker 1: questions and that's normal, will be answered as well over time.
• 58:03
  Speaker 1: And so again, don't use that as a barrier to
• 58:06
  Speaker 1: just signing up for a race and getting started.
• 58:09
  Speaker 2: Yeah, beating yourself up about the workouts too much is
• 58:13
  Speaker 2: a big issue and sort of what you were just saying,
• 58:16
  Speaker 2: getting started is the key. But then life will get
• 58:19
  Speaker 2: in the way and you will miss a workout and
• 58:22
  Speaker 2: therefore you didn't get all the layers going as you want.
• 58:25
  Speaker 2: That doesn't mean you can't restart or get three days
• 58:28
  Speaker 2: in a row, or get four days in a row,
• 58:31
  Speaker 2: or go back to two days in a row. It's
• 58:33
  Speaker 2: all making a difference.
• 58:34
  Speaker 1: Right, Like flexible and malleable exactly.
• 58:37
  Speaker 2: Well, that weather that comes with balance as well as
• 58:39
  Speaker 2: what I always like to say is progress not perfection.
• 58:43
  Speaker 2: Be a little bit better today than you were yesterday,
• 58:46
  Speaker 2: and that twenty minute jog makes you better than yesterday
• 58:50
  Speaker 2: because it accumulated on where you were yesterday. And progress
• 58:55
  Speaker 2: not just perfection. It starts this snowball to an avalanche
• 59:00
  Speaker 2: of getting fit.
• 59:01
  Speaker 1: What about people that you know can't afford to hire
• 59:06
  Speaker 1: someone like yourself. They want to run a marathon, they
• 59:08
  Speaker 1: want to do an iron man, whatever it is that
• 59:09
  Speaker 1: they want to do. There's so many training programs online.
• 59:14
  Speaker 1: I mean I haven't really because I have you, I
• 59:16
  Speaker 1: don't go and look at all that kind of stuff.
• 59:19
  Speaker 1: I know there's tons out there, and I'm sure some
• 59:21
  Speaker 1: of them are good and some of them aren't so good.
• 59:24
  Speaker 1: So if somebody's trying to figure that out for themselves,
• 59:27
  Speaker 1: what is your advice.
• 59:28
  Speaker 2: Well, there's two things. One is back to that progress
• 59:30
  Speaker 2: not perfection. A lot of the training plans that are
• 59:32
  Speaker 2: out there, just because you're not hitting every single last
• 59:36
  Speaker 2: detail doesn't mean you're not getting a benefit. Use it
• 59:39
  Speaker 2: as a guide and do the best you can. It
• 59:42
  Speaker 2: will help you just to get out there and do
• 59:44
  Speaker 2: it consistently. And then you know, if you're looking at
• 59:48
  Speaker 2: a training plan to do a sub three hour marathon
• 59:50
  Speaker 2: on your first marathon, that might not be the right thing.
• 59:54
  Speaker 2: So you know, horses for courses, find your proper book
• 59:58
  Speaker 2: or find the proper online programmed that sort of is
• 1:00:01
  Speaker 2: more conservative. If you train too slow, it won't hurt you.
• 1:00:06
  Speaker 2: If you train too hard, it will likely hurt you.
• 1:00:10
  Speaker 2: You'll get injured, you'll get demotivated, or you won't have
• 1:00:14
  Speaker 2: the progress that you're looking for.
• 1:00:16
  Speaker 1: Are there any training programs that you're aware of, like
• 1:00:20
  Speaker 1: specific ones that you think are good that you can
• 1:00:22
  Speaker 1: recommend or.
• 1:00:22
  Speaker 2: Now it's hard for me because I never ever look
• 1:00:25
  Speaker 2: at those things myself. I mean I purposely, and We've
• 1:00:29
  Speaker 2: talked about this before, and I've talked to a lot
• 1:00:32
  Speaker 2: of other coaches about this before, whether it's at conferences
• 1:00:35
  Speaker 2: and so on. I look at nothing. I look at
• 1:00:38
  Speaker 2: nothing because I like to keep it really creative and
• 1:00:41
  Speaker 2: individual to me. And the more I know what others
• 1:00:44
  Speaker 2: are doing or how they're doing it, it makes me
• 1:00:47
  Speaker 2: lose sort of how I'm trying to apply it off
• 1:00:50
  Speaker 2: the things I'm experimenting and learning from.
• 1:00:53
  Speaker 1: Yeah, I mean, one of the things that I've learned
• 1:00:54
  Speaker 1: through you is it's a dynamic you know, it's a partnership,
• 1:00:58
  Speaker 1: and it's dynamic, and it's evolving. It it's responsive to
• 1:01:04
  Speaker 1: where the athlete is. So it's not like, oh, Rich,
• 1:01:06
  Speaker 1: you're doing ultraman, Well, here's your plan all the way
• 1:01:08
  Speaker 1: to the end. It's like you kind of plan it
• 1:01:10
  Speaker 1: out seven or ten days ahead and then you're like, well,
• 1:01:13
  Speaker 1: let's look at where you're at, and then I can
• 1:01:14
  Speaker 1: decide what you're going to be doing for the next
• 1:01:16
  Speaker 1: There is a meta like I know where we're trying
• 1:01:18
  Speaker 1: to get and I have an idea of these training
• 1:01:20
  Speaker 1: blocks that I want to put in. But it's not
• 1:01:22
  Speaker 1: like you've scripted the whole program all the way to
• 1:01:25
  Speaker 1: the end.
• 1:01:25
  Speaker 2: Everybody is so individual and has so many different needs
• 1:01:29
  Speaker 2: and things that get in the way. And many of
• 1:01:31
  Speaker 2: my athletes know the wording of wedge week that I
• 1:01:34
  Speaker 2: call it. We get sick, a project at work, something
• 1:01:37
  Speaker 2: of our children, I call it a wedge week. Those
• 1:01:40
  Speaker 2: weeks we're going to fall off in volume, that's fine,
• 1:01:43
  Speaker 2: take a wedge week and relax about it. Don't get
• 1:01:45
  Speaker 2: overwhelmed and frustrated and stressed about it. And now I
• 1:01:49
  Speaker 2: can't do the event. It's just a week won't get
• 1:01:51
  Speaker 2: you fit again. That's not the issue. And the other
• 1:01:54
  Speaker 2: thing that you were saying before, which I wanted to
• 1:01:56
  Speaker 2: get back to, with regards to the nature aspect, not
• 1:01:59
  Speaker 2: all of us have act access to nature the way
• 1:02:01
  Speaker 2: we do with regards to getting out and running and
• 1:02:04
  Speaker 2: cycling in open roads. But if you can get it
• 1:02:07
  Speaker 2: every now and then every two or three weeks, if
• 1:02:10
  Speaker 2: you're living in Manhattan, getting north out into upstate New York,
• 1:02:14
  Speaker 2: or getting out over to New Jersey, getting some fresh
• 1:02:18
  Speaker 2: air and getting out there, it makes a difference. Not
• 1:02:20
  Speaker 2: just the treadmill, not just the indoor cycling classes, you know,
• 1:02:23
  Speaker 2: and not just an indoor pool. So, with regards to
• 1:02:26
  Speaker 2: means and not having the availability, whether financially or just
• 1:02:31
  Speaker 2: location wise, still try to get that invigorating, immersive experience
• 1:02:36
  Speaker 2: occasionally because that will help you deal with being back
• 1:02:40
  Speaker 2: in your basement on the trainer or on the treadmill.
• 1:02:44
  Speaker 1: Injury, let's talk about that for a little bit. Kind
• 1:02:46
  Speaker 1: of came up a second ago. There were a bunch
• 1:02:49
  Speaker 1: of questions about persistent injuries. Somebody was like, my calf
• 1:02:54
  Speaker 1: keeps getting injured or coming back from injury. So first
• 1:02:59
  Speaker 1: of all, let's take that for people who are consistently,
• 1:03:03
  Speaker 1: persistently getting injured in the same way time and time again.
• 1:03:07
  Speaker 2: Yeah, I would look at your training, your habits on
• 1:03:10
  Speaker 2: how you're training. I would definitely look at nutrition, and
• 1:03:13
  Speaker 2: I would also look at some other imbalances in the
• 1:03:16
  Speaker 2: body on why this keeps coming up. Oftentimes, just because
• 1:03:19
  Speaker 2: you have a calf injury doesn't mean it's in.
• 1:03:21
  Speaker 1: The calf absolutely.
• 1:03:24
  Speaker 2: And so once you sort of again start listening to
• 1:03:27
  Speaker 2: your body and sort of ruling out certain things and
• 1:03:30
  Speaker 2: being smart about recovery and resting when nigkels come up.
• 1:03:35
  Speaker 2: Because in ultra endurance training, and we were talking about
• 1:03:38
  Speaker 2: this earlier, in ultra endurance training, the volume that you're
• 1:03:43
  Speaker 2: doing eventually, even if you're just starting out, it's new
• 1:03:47
  Speaker 2: to you. So it is volume for you the body.
• 1:03:51
  Speaker 2: The volume will find the injury, it will find the
• 1:03:54
  Speaker 2: weak spot. And if you have a hip injury, or
• 1:03:57
  Speaker 2: if you have a knee thing, or if you have
• 1:03:58
  Speaker 2: a shin splind or if you have a potential for
• 1:04:01
  Speaker 2: a stress fracture, it's coming because the volume will find it.
• 1:04:04
  Speaker 2: The pounding on the body will find it. So when
• 1:04:08
  Speaker 2: you listen to your body and you hear it coming.
• 1:04:11
  Speaker 2: You've got to take action right and not just doctor google,
• 1:04:15
  Speaker 2: but rest right, not right away, I think the sky
• 1:04:18
  Speaker 2: is falling. Rest and see how your body responds to
• 1:04:22
  Speaker 2: that rest and allow it to come back. And with
• 1:04:24
  Speaker 2: regards to coming back from injury again, patience and discipline
• 1:04:28
  Speaker 2: and allowing everything to come back in a more holistic
• 1:04:33
  Speaker 2: way with other imbalances being worked out and core and stability.
• 1:04:37
  Speaker 2: I have an athlete currently. She has a stress fracture
• 1:04:40
  Speaker 2: in her femur, and she was very upset. You know,
• 1:04:43
  Speaker 2: it's like her season is definitely limited now right. But
• 1:04:48
  Speaker 2: instead we had a conversation of listen, I'll get you
• 1:04:51
  Speaker 2: fit again. This is not a question of getting you fit.
• 1:04:54
  Speaker 2: Let's use this time for opportunity, catch up with your family,
• 1:04:59
  Speaker 2: catch up on other things. Shame on you, I know,
• 1:05:01
  Speaker 2: I know. How dare I say that? You know? Spend
• 1:05:04
  Speaker 2: some time volunteering, doing different things, work on your swimming,
• 1:05:08
  Speaker 2: take some you know, knitting lessons, whatever it is, but
• 1:05:11
  Speaker 2: just use the time to sort of say, you know what,
• 1:05:15
  Speaker 2: I'm going to turn this injury into something positive and
• 1:05:19
  Speaker 2: coming back. You have to be really smart, like not
• 1:05:22
  Speaker 2: just pound right back in, but really have a deliberate
• 1:05:25
  Speaker 2: plan over six, eight, twelve weeks, at which point I
• 1:05:29
  Speaker 2: want to be back to par fitness what I call it.
• 1:05:32
  Speaker 2: And depending on the injury and your body and what
• 1:05:35
  Speaker 2: you know of your history, that might be twelve weeks away.
• 1:05:38
  Speaker 2: So now, how am I structuring the next twelve weeks
• 1:05:41
  Speaker 2: so that I gradually build up, come back down again,
• 1:05:44
  Speaker 2: gradually build up more, come back down again, all the
• 1:05:47
  Speaker 2: while listening to how my body's responding.
• 1:05:50
  Speaker 1: Yeah, Burkele is a great example of that, because she's
• 1:05:53
  Speaker 1: been in that freaking boot for like a year and
• 1:05:56
  Speaker 1: she's a racehorse, you know. So to tell a girl
• 1:05:58
  Speaker 1: like that, Olympic athlete like you just you can't do
• 1:06:01
  Speaker 1: all the stuff that you're used to doing all day long,
• 1:06:03
  Speaker 1: every day. It was a I think it was a
• 1:06:05
  Speaker 1: really huge emotional challenge for her, and she chose to
• 1:06:12
  Speaker 1: kind of share it openly on social media, which I
• 1:06:14
  Speaker 1: thought was really cool, like how difficult it was for her,
• 1:06:16
  Speaker 1: but also to treat it as a growth opportunity to
• 1:06:20
  Speaker 1: grow in other areas. It's really cool, and it's like, look,
• 1:06:23
  Speaker 1: if you're in the game for you know, any extended
• 1:06:25
  Speaker 1: period of time stuff like this happens.
• 1:06:27
  Speaker 2: Yeah, And out of fairness to her is that she's
• 1:06:29
  Speaker 2: also been wired all her life that a people have
• 1:06:32
  Speaker 2: taken care of her injuries because she's in this sort
• 1:06:35
  Speaker 2: of the Olympic system and there's people with eyes on
• 1:06:37
  Speaker 2: it and paying attention and monitoring and blood tests and
• 1:06:40
  Speaker 2: you know, so forth. But also that her wiring has
• 1:06:44
  Speaker 2: always been Okay, I recovered, Now why train again? Right
• 1:06:48
  Speaker 2: in our sport of swimming, it's pretty hard that when
• 1:06:52
  Speaker 2: there's no pounding on the body to really not gradually
• 1:06:56
  Speaker 2: just jump right back in. And so with something like
• 1:07:00
  Speaker 2: running and where our full body weight is back involved,
• 1:07:04
  Speaker 2: things are dramatically different.
• 1:07:06
  Speaker 1: Yeah, on the subject of the persistent injury, you know,
• 1:07:10
  Speaker 1: in terms of coming back, I think that you know, obviously,
• 1:07:18
  Speaker 1: you know, taking enough time to rest is important. But
• 1:07:20
  Speaker 1: on that subject of like imbalances, you know, when you
• 1:07:23
  Speaker 1: said like, well, if it's the calf, it's not necessarily
• 1:07:26
  Speaker 1: the calf. It's an imbalance, like if your spine is
• 1:07:28
  Speaker 1: out of alignment, if you have one hip where your
• 1:07:31
  Speaker 1: muscles are too tight, it's creating this weird asymmetry in
• 1:07:36
  Speaker 1: your body. And that might be fine if all you're
• 1:07:39
  Speaker 1: doing is walking around and living your life. But when
• 1:07:41
  Speaker 1: you're doing the pounding and all of that, over time,
• 1:07:44
  Speaker 1: that's going to manifest in that injury and you can
• 1:07:46
  Speaker 1: rest and let it heal, but it's going to happen again.
• 1:07:49
  Speaker 1: You address that and really figure that out, and that
• 1:07:53
  Speaker 1: goes to, you know, the stretching and the functional strength
• 1:07:57
  Speaker 1: work to make sure your core is strong, and whether
• 1:07:59
  Speaker 1: it's going to Cairo and looking at your spine and
• 1:08:02
  Speaker 1: seeing if you have a curvature there, like they can
• 1:08:04
  Speaker 1: really evaluate if you're a little bit off and even
• 1:08:07
  Speaker 1: if you're even if your hips are tilted you know,
• 1:08:10
  Speaker 1: a centimeter and you're trying to train for an ultra like,
• 1:08:13
  Speaker 1: you're going.
• 1:08:13
  Speaker 2: To have a problem. Thousands and thousands of strides absolutely,
• 1:08:17
  Speaker 2: and you know, good sports medicine physical therapists, they can
• 1:08:20
  Speaker 2: quickly test a lot of strength components on your body,
• 1:08:25
  Speaker 2: how your hip flexors are firing, how your hamstrings are firing,
• 1:08:28
  Speaker 2: how your caves are supporting, how your planter is supporting.
• 1:08:31
  Speaker 2: They within forty five minutes can give you a protocol
• 1:08:34
  Speaker 2: that basically shows you these are your imbalances, these are
• 1:08:38
  Speaker 2: the things you need to work on in order to
• 1:08:39
  Speaker 2: create a more balanced body.
• 1:08:41
  Speaker 1: Right, So even if you don't have that, you know
• 1:08:44
  Speaker 1: you have a curve spine or your if you did
• 1:08:46
  Speaker 1: an X ray, it looks like everything's in check. If
• 1:08:49
  Speaker 1: you're weak in your core or in your functional strength.
• 1:08:53
  Speaker 1: When you go out and train and you start to fatigue,
• 1:08:56
  Speaker 1: your technique denigrates, right, you start.
• 1:08:58
  Speaker 2: To like huge over what and you use the big muscles.
• 1:09:01
  Speaker 1: Right, and then that's going to lead to a problem
• 1:09:03
  Speaker 1: where that weaker muscle is going to contribute to an injury.
• 1:09:07
  Speaker 2: Yeah, so it'll find it. It'll find it. It's just
• 1:09:09
  Speaker 2: because of the hours and the time out there, the
• 1:09:12
  Speaker 2: body will find the injury. When you're doing that much
• 1:09:15
  Speaker 2: pounding forty times your body weight is what running is
• 1:09:18
  Speaker 2: on the ankles, on the knees and so forth. So
• 1:09:22
  Speaker 2: that's a lot of weight to consider that your poor
• 1:09:25
  Speaker 2: joints have to carry that and how that sort of
• 1:09:28
  Speaker 2: shoots through the rest of your body, whether it's hip,
• 1:09:31
  Speaker 2: whether it's knee, whether it's lower back, right, and if
• 1:09:34
  Speaker 2: there's an imbalance, it'll find.
• 1:09:36
  Speaker 1: It, right, all right, We got a time for a
• 1:09:39
  Speaker 1: couple more here. One I think that would be good
• 1:09:41
  Speaker 1: is how to maintain your enthusiasm, stay engaged with the
• 1:09:46
  Speaker 1: sport after you've just completed a race, or perhaps when
• 1:09:50
  Speaker 1: your motivation is waning.
• 1:09:52
  Speaker 2: Yeah, well, I mean for me, I've and a lot
• 1:09:54
  Speaker 2: of my athletes know this. I'm just such a big
• 1:09:57
  Speaker 2: believer in the journey and what we're doing and why
• 1:10:00
  Speaker 2: we're doing it. If we're looking for just that specific outcome,
• 1:10:04
  Speaker 2: and we don't know that life goes after that certain day,
• 1:10:08
  Speaker 2: it's going to be really tough when that day comes
• 1:10:11
  Speaker 2: and passes and you feel no different. Sure, you're proud
• 1:10:15
  Speaker 2: of your accomplishment, and don't get me wrong, I believe
• 1:10:18
  Speaker 2: in being proud of the work you've done and putting
• 1:10:22
  Speaker 2: meaning behind it and purpose and belief behind it, because
• 1:10:25
  Speaker 2: if it's important to you, that's good enough. Right. But
• 1:10:29
  Speaker 2: as we're training through these ultra endurance events, what I
• 1:10:33
  Speaker 2: was writing about is it's that beauty. It's feeling that
• 1:10:36
  Speaker 2: alive and invigorated. And if you're missing that, you're not
• 1:10:39
  Speaker 2: listening to your body, you're not being present. Like we
• 1:10:43
  Speaker 2: talked about with how lucky you are to be doing
• 1:10:46
  Speaker 2: this training outside in nature, immersing yourself in it and
• 1:10:51
  Speaker 2: feeling that dopamine release that will want you coming back.
• 1:10:55
  Speaker 2: If you're just doing it in the gym, in a
• 1:10:57
  Speaker 2: box somewhere, you don't get that same release, You don't
• 1:11:01
  Speaker 2: get that same stimulus, and you don't feel that vibrancy
• 1:11:05
  Speaker 2: that is in you that you get from finishing a
• 1:11:07
  Speaker 2: long walkout. You might be tired, but you still feel awesome.
• 1:11:11
  Speaker 1: Yeah. I also think that it's important to really inventory
• 1:11:15
  Speaker 1: the extent to which you're kind of growing as a
• 1:11:18
  Speaker 1: person by virtue of doing this, Like are you becoming
• 1:11:21
  Speaker 1: a better person? Is it enriching your life? Because I
• 1:11:24
  Speaker 1: think there's an epidemic in endurance sports of people using
• 1:11:28
  Speaker 1: it almost like a drug to run away from other
• 1:11:31
  Speaker 1: aspects of their life, whether they're in an unhappy relationship,
• 1:11:35
  Speaker 1: or they hate their job, or they have just some
• 1:11:38
  Speaker 1: trauma in their life that they can't gather the strength
• 1:11:42
  Speaker 1: to confront. So you can use this sport as a
• 1:11:45
  Speaker 1: distraction from your life. And I see that a lot,
• 1:11:48
  Speaker 1: and I think it probably doesn't get discussed enough. So
• 1:11:51
  Speaker 1: it really is important for you to be honest with yourself,
• 1:11:54
  Speaker 1: like are you using it? Are you participating in it
• 1:11:57
  Speaker 1: in a healthy way?
• 1:11:58
  Speaker 2: Motivation will wane, It's just the nature of motivation it's
• 1:12:02
  Speaker 2: a short term thing. But how you are in the sport,
• 1:12:07
  Speaker 2: why you're in the sport. I ask all my athletes
• 1:12:11
  Speaker 2: the meaning of why they're doing this. What's their meaning
• 1:12:14
  Speaker 2: behind it? Not their goals, not their but what connects
• 1:12:19
  Speaker 2: them to it? Why did they choose this, why that event?
• 1:12:22
  Speaker 2: What's the meaning behind it? And many don't have that answer.
• 1:12:25
  Speaker 2: But when they go through the exercise of understanding, yeah,
• 1:12:29
  Speaker 2: why am I doing this? I think they grow as athletes,
• 1:12:32
  Speaker 2: like you were saying, and then they have a whole
• 1:12:34
  Speaker 2: different appreciation for it because guess what, that ConA slot.
• 1:12:38
  Speaker 2: Once you have it, life goes on on the other side.
• 1:12:42
  Speaker 1: Yeah, it's not like I mean, you know, yeah, you
• 1:12:45
  Speaker 1: still are going back to your life after that, right,
• 1:12:48
  Speaker 1: So what does your life look like? You know?
• 1:12:51
  Speaker 2: All right?
• 1:12:51
  Speaker 1: Last question? Do you sleep in a tent?
• 1:12:58
  Speaker 2: No? I don't. You don't.
• 1:13:00
  Speaker 1: Chris does not, although Chris probably spends more time out
• 1:13:05
  Speaker 1: camping in in nature than I do.
• 1:13:07
  Speaker 2: I definitely like it outside. Yeah, yeah, well I was
• 1:13:10
  Speaker 2: thinking about remember I was talking to you about running
• 1:13:12
  Speaker 2: the John Muir Trail is yeah, I know that hasn't
• 1:13:15
  Speaker 2: come up. It's still something I want to do and
• 1:13:18
  Speaker 2: know not for some sort of fastest known time or
• 1:13:22
  Speaker 2: to put some sort of record out there, but again,
• 1:13:24
  Speaker 2: just to be out there, and not that I'm again
• 1:13:28
  Speaker 2: like what you were just saying, getting lost from anything
• 1:13:30
  Speaker 2: or hiding from anything, but more because I love being
• 1:13:35
  Speaker 2: out there and experiencing it and feeling it and having
• 1:13:40
  Speaker 2: an opportunity to come back then and share that with
• 1:13:42
  Speaker 2: others and inspire them through my energy to get out
• 1:13:46
  Speaker 2: there as well.
• 1:13:46
  Speaker 1: Cool, awesome man. So I think I want to close
• 1:13:50
  Speaker 1: this down by sharing a few thoughts on a blog
• 1:13:54
  Speaker 1: post that I came across that was written by Jason Coop,
• 1:13:58
  Speaker 1: who we're both friends With's an amazing ultra runner as
• 1:14:02
  Speaker 1: well as endurance coach at Carmichael Systems. I got to
• 1:14:07
  Speaker 1: know him when we were pacing Dean Carnaz's at bad Water,
• 1:14:10
  Speaker 1: so I spent a couple days with him. Super cool guy,
• 1:14:12
  Speaker 1: incredible athlete. And he wrote this post that I'll link
• 1:14:15
  Speaker 1: up in the show not It's called Best Advice. Eight
• 1:14:17
  Speaker 1: coaches give their single best tips, and he basically just
• 1:14:20
  Speaker 1: conducted a recent ultra running camp and he asked all
• 1:14:24
  Speaker 1: of his sort of fellow coaches that were hosting this camp, like,
• 1:14:26
  Speaker 1: what is their best single piece of advice, and there
• 1:14:28
  Speaker 1: were some really cool nuggets in here. The first one
• 1:14:31
  Speaker 1: was don't count yourself out right, So what do you
• 1:14:34
  Speaker 1: think about that?
• 1:14:35
  Speaker 2: Well, and just be confident in yourself And the other
• 1:14:38
  Speaker 2: aspect what he's probably talking about there is it's a
• 1:14:42
  Speaker 2: long event and just because you go through one valley,
• 1:14:46
  Speaker 2: there's plenty of peaks ahead and you can have a
• 1:14:48
  Speaker 2: slow first half and still win a race. You know,
• 1:14:51
  Speaker 2: that's the beauty of ultra endurance. Nothing is over until way, way,
• 1:14:58
  Speaker 2: way further down the line.
• 1:14:59
  Speaker 1: Yeah. I just had Des Linden in here two days ago,
• 1:15:03
  Speaker 1: so we were talking about that very thing, Like, you know,
• 1:15:05
  Speaker 1: she was like, this race is not happening for me,
• 1:15:08
  Speaker 1: and she starts sacrificing herself for everybody else except herself,
• 1:15:12
  Speaker 1: only to find yourself, you know, within striking range, you know,
• 1:15:15
  Speaker 1: with mile twenty two and takes the leads like I know,
• 1:15:18
  Speaker 1: it is incredible, right, So, yeah, the peaks in the valleys.
• 1:15:22
  Speaker 1: Just because you feel lousy it's a long day, it
• 1:15:24
  Speaker 1: doesn't mean that you know it's going to It will
• 1:15:26
  Speaker 1: change and you could come back to life. You hear
• 1:15:28
  Speaker 1: it all the time, and the fitter you are. The
• 1:15:31
  Speaker 1: more time that you have spent in Z two, the
• 1:15:33
  Speaker 1: more likely you are to be able to resuscitate yourself
• 1:15:36
  Speaker 1: and come back. I think so not judging yourself and
• 1:15:39
  Speaker 1: like ganging up on yourself emotionally, orientally when that happens.
• 1:15:42
  Speaker 2: It's an emotional day in general. So of course there's
• 1:15:44
  Speaker 2: going to be peaks in valleys. It's so immersive and
• 1:15:46
  Speaker 2: there's so much going on, and you sacrifice so much
• 1:15:49
  Speaker 2: to get ready for this. You should be emotional, but
• 1:15:52
  Speaker 2: allow yourself the full.
• 1:15:54
  Speaker 1: Event, embrace what is difficult and uncomfortable.
• 1:15:58
  Speaker 2: So Darcy Murphy, I love that it just makes you stronger, right,
• 1:16:02
  Speaker 2: Your ability to deal with adversity, right, And like I
• 1:16:07
  Speaker 2: was writing earlier, your ability to deal with adversity and
• 1:16:10
  Speaker 2: be vulnerable just makes you a better person. On the
• 1:16:13
  Speaker 2: other side, and learning how to swim for the first time,
• 1:16:17
  Speaker 2: doing your first ultra, feeling foolish doing something on a bike,
• 1:16:21
  Speaker 2: not knowing how to clip in your pedals, all those things,
• 1:16:24
  Speaker 2: Feeling vulnerable just makes you realize, oh man, maybe I
• 1:16:28
  Speaker 2: should be more empathetic to people.
• 1:16:32
  Speaker 1: This great epiphany that yeah, it's crazy amazing. I mean,
• 1:16:36
  Speaker 1: that was a big theme of my recent conversation with
• 1:16:38
  Speaker 1: Jesse Hitzler, who I know you know as well, you
• 1:16:42
  Speaker 1: know his his his constant you know, sort of push
• 1:16:45
  Speaker 1: to put himself in uncomfortable situations. And when you do that,
• 1:16:49
  Speaker 1: time slows down, like because you're and you come alive
• 1:16:52
  Speaker 1: in a way that you just don't when you're stuck
• 1:16:54
  Speaker 1: in your routine.
• 1:16:55
  Speaker 2: And what I said earlier, what do we have these
• 1:16:57
  Speaker 2: days that really create fear and challenge in us? A
• 1:17:00
  Speaker 2: work project doesn't create fear and challenge. Our family and
• 1:17:04
  Speaker 2: life and community life doesn't really create fear and challenge.
• 1:17:07
  Speaker 2: But we as human beings, as animals, are wired to
• 1:17:12
  Speaker 2: deal with fear and challenge and that just makes us
• 1:17:15
  Speaker 2: more alive and connect with parts of us that we
• 1:17:18
  Speaker 2: didn't even realize we had because we'd overcome adversity and
• 1:17:22
  Speaker 2: embrace those challenges.
• 1:17:24
  Speaker 1: But it contradicts every message that we're exposed to every
• 1:17:28
  Speaker 1: single day that pushes us towards luxury and comfort and ease.
• 1:17:33
  Speaker 1: So it's intuitive, it's part of it.
• 1:17:36
  Speaker 2: Yeah, that's part of it. It's part of it.
• 1:17:37
  Speaker 1: Yeah, this one I love. For every one minute you
• 1:17:41
  Speaker 1: spend training your body, spend two minutes training your mind.
• 1:17:45
  Speaker 2: Yeah, that's I mean, it's a great way to say it,
• 1:17:48
  Speaker 2: but I also think you get the benefits of one
• 1:17:50
  Speaker 2: to one, Like you don't literally have to set the clock,
• 1:17:54
  Speaker 2: but you're training your mind at the same time all
• 1:17:57
  Speaker 2: the time and understand and listening again to your mind
• 1:18:02
  Speaker 2: is a very hard thing to do, and that's why
• 1:18:05
  Speaker 2: the longer you go into ultra endurance, the more you
• 1:18:08
  Speaker 2: have that opportunity to spend some time inside your head.
• 1:18:11
  Speaker 2: When you're running through the night, or you're out in
• 1:18:14
  Speaker 2: a trail for hours upon hours, whether you're hiking, running however,
• 1:18:19
  Speaker 2: or cycling in the middle of nowhere, your brain starts
• 1:18:22
  Speaker 2: working inwards and starts just listening to what the thoughts
• 1:18:26
  Speaker 2: are and clearing things out. It's a very meditative process,
• 1:18:30
  Speaker 2: but it's also very important for us.
• 1:18:33
  Speaker 1: And every time you confront and overcome some kind of
• 1:18:38
  Speaker 1: mental barrier or you accomplish something that you didn't think
• 1:18:42
  Speaker 1: that you could, that's like push ups for the soul. Right,
• 1:18:46
  Speaker 1: you've then had that experience, and your perception of your
• 1:18:50
  Speaker 1: capabilities and what is normal shifts.
• 1:18:53
  Speaker 2: Yeah, the new normal, the new floor. Right, what used
• 1:18:56
  Speaker 2: to be far a ten k Now you're running marathons.
• 1:18:58
  Speaker 2: You think ten k I can do it, okay, and
• 1:19:00
  Speaker 2: it continues to grow, Like the brain is the same way.
• 1:19:03
  Speaker 1: The Iron Cowboy James Lawrence was in town the other
• 1:19:07
  Speaker 1: day giving a talk, so I went to introduce him,
• 1:19:10
  Speaker 1: just kind of, you know, provide a little introduction to
• 1:19:13
  Speaker 1: him and do a little host, a little Q and
• 1:19:14
  Speaker 1: A after his talk. And I'd never watched him do
• 1:19:17
  Speaker 1: he does like a full keynote like presentation, and I
• 1:19:21
  Speaker 1: watched him deliver like it was really it was, it was.
• 1:19:25
  Speaker 1: It was quite something like he really figured out how
• 1:19:27
  Speaker 1: to tell this story about doing fifty iron Man's in
• 1:19:30
  Speaker 1: fifty days and fifty states and you know very well.
• 1:19:33
  Speaker 1: But the predominant kind of overarching theme of the whole
• 1:19:36
  Speaker 1: thing boils down to, you know, really the mental game,
• 1:19:40
  Speaker 1: like what he had to confront in his mind in
• 1:19:43
  Speaker 1: order to accomplish that, and that really took primacy over
• 1:19:47
  Speaker 1: the you know, we all think of it as being
• 1:19:49
  Speaker 1: this impossible physical challenge, but it was his mind that
• 1:19:52
  Speaker 1: really allowed him to carry it and understanding how to
• 1:19:55
  Speaker 1: develop that level of like mental resilience is the differentiator
• 1:20:02
  Speaker 1: between people like him, or David Goggins or these other
• 1:20:05
  Speaker 1: people that do all these amazing things and everybody else.
• 1:20:09
  Speaker 2: Yeah, I mean your ability to come back and deal
• 1:20:12
  Speaker 2: with the pain and deal with the adversity and deal
• 1:20:16
  Speaker 2: with the fatigue and also deal with the uncertainty. That
• 1:20:20
  Speaker 2: builds incredible strength, incredible strength that you can apply everywhere. Yeah.
• 1:20:26
  Speaker 1: The next one on this list is cultivate grit, which
• 1:20:28
  Speaker 1: is kind of similar to what we just talked about.
• 1:20:31
  Speaker 2: Yeah. Yeah. Being vigilant though, is a big part of grit,
• 1:20:34
  Speaker 2: and that is not allowing the internal narrative to talk
• 1:20:38
  Speaker 2: you out of anything.
• 1:20:41
  Speaker 1: Surround yourself with good people, good coaching, not to be Yeah,
• 1:20:46
  Speaker 1: good coaching, that's certainly one person that you need well.
• 1:20:50
  Speaker 2: But you also don't want to be around people that
• 1:20:52
  Speaker 2: pull your dreams and desired outcomes a word from you, right,
• 1:20:56
  Speaker 2: energy sucking versus energy giving, and that leaving you and
• 1:21:00
  Speaker 2: grow your confidence because again, if it's meaningful to you,
• 1:21:04
  Speaker 2: that's enough. Be proud of that. Accomplish that goal, and
• 1:21:09
  Speaker 2: be proud that you stuck, stuck your yourself out there
• 1:21:14
  Speaker 2: in order to accomplish the goal and did it. It's
• 1:21:16
  Speaker 2: a great thing.
• 1:21:18
  Speaker 1: There's the adage that you are the average of the
• 1:21:20
  Speaker 1: five people that you spend the most time with, which
• 1:21:23
  Speaker 1: I think speaks to that. But beyond that, I think
• 1:21:27
  Speaker 1: also it's worth stating that whatever challenge you're facing, endurance challenge,
• 1:21:33
  Speaker 1: alter endurance challenge, that it is you, and it is
• 1:21:36
  Speaker 1: an individual sport, and yet it's not. It is a
• 1:21:39
  Speaker 1: team sport. You know, whether you need formal crew or
• 1:21:43
  Speaker 1: you don't, it doesn't matter the people that you have
• 1:21:45
  Speaker 1: surrounded yourself with that you're spending the most time with,
• 1:21:48
  Speaker 1: whether they are directly or indirectly involved in the pursuit
• 1:21:52
  Speaker 1: of that goal. The quality and caliber of those relationships
• 1:21:56
  Speaker 1: are integral and often determinative in terms of what that
• 1:22:00
  Speaker 1: you're going to achieve that goal or not.
• 1:22:02
  Speaker 2: And it's part of that balance. If you're out of
• 1:22:04
  Speaker 2: balance there and you take too much energy from your
• 1:22:08
  Speaker 2: support around you, your family, your work, you're not going
• 1:22:12
  Speaker 2: to be able to sustain it.
• 1:22:13
  Speaker 1: Yeah. The next one is kind of obvious. Be really,
• 1:22:16
  Speaker 1: really physically prepared.
• 1:22:18
  Speaker 2: Well yeah, I mean it's sort of what we said
• 1:22:20
  Speaker 2: last year for Attillo, right, I mean, I'd rather be
• 1:22:22
  Speaker 2: over prepared and deal with the things that I can't
• 1:22:25
  Speaker 2: control on race day versus be underprepared and sort of flailing.
• 1:22:31
  Speaker 1: Right. Yeah, there's the idea of lining, you know, towing
• 1:22:35
  Speaker 1: the line at the start line, knowing that you're not
• 1:22:38
  Speaker 1: physically prepared.
• 1:22:39
  Speaker 2: And many people I have the ability to do that,
• 1:22:42
  Speaker 2: to figure it out, but their desired outcome is usually
• 1:22:46
  Speaker 2: not being met.
• 1:22:47
  Speaker 1: The next one is from Jason Adapt.
• 1:22:50
  Speaker 2: Yeah, there's many things in ultra endurance events and especially
• 1:22:55
  Speaker 2: ultra running, which was what he's talking about, that you
• 1:22:57
  Speaker 2: cannot control on race day. Event day, I call it.
• 1:23:01
  Speaker 2: I don't like to call it race day an event
• 1:23:03
  Speaker 2: day because weather and terrain and competitors in your stomach
• 1:23:08
  Speaker 2: and niggles, all those things can come up. Right, and
• 1:23:10
  Speaker 2: we've trained so much for this one day, for this
• 1:23:13
  Speaker 2: event day, and you have to be ready to adapt
• 1:23:18
  Speaker 2: to all the things that will go wrong. Things will
• 1:23:20
  Speaker 2: go wrong. It's too much distance, it's too much terrain,
• 1:23:23
  Speaker 2: it's in the middle of nowhere. Usually you're not doing
• 1:23:25
  Speaker 2: a fifty mile or on a track in downtown San Diego,
• 1:23:30
  Speaker 2: so be ready for that. But that's where the fitness
• 1:23:34
  Speaker 2: ties in. If you have the fitness, then a really
• 1:23:37
  Speaker 2: strong platform to go from, you will be able to
• 1:23:40
  Speaker 2: think better and adapt to make better decisions when those
• 1:23:44
  Speaker 2: things go wrong. Right. That's why I believe so much
• 1:23:47
  Speaker 2: in this huge level of fitness because your thinking ability
• 1:23:51
  Speaker 2: becomes stays really strong when things start going right.
• 1:23:54
  Speaker 1: And part and parcel of the mental preparation for such
• 1:23:58
  Speaker 1: an event requires kind of mindfully developing your emotional agility
• 1:24:06
  Speaker 1: so that you're not even if you are thinking clearly,
• 1:24:08
  Speaker 1: it's you could still be an emotional wreck and get
• 1:24:10
  Speaker 1: the front off your game. So the more you can
• 1:24:12
  Speaker 1: kind of train yourself to roll with whatever gets thrown
• 1:24:15
  Speaker 1: in your direction, the better off you're going to be
• 1:24:17
  Speaker 1: able to quickly adapt. I mean, sometimes you can kind
• 1:24:20
  Speaker 1: of physically adapt, but if you're so like, sort of
• 1:24:23
  Speaker 1: distraught over what you just had to do to get
• 1:24:26
  Speaker 1: back on track, that's going to take its toll. So
• 1:24:29
  Speaker 1: the more you can just be like a river, you know,
• 1:24:31
  Speaker 1: and flow with whatever comes.
• 1:24:33
  Speaker 2: And three Jay is an opportunity to improve, to be
• 1:24:36
  Speaker 2: better than you were yesterday. And it might not just
• 1:24:38
  Speaker 2: be in training, it's the things that you're talking about.
• 1:24:41
  Speaker 2: Being mentally more prepared for adversity today than I was
• 1:24:45
  Speaker 2: yesterday because I went out there in the rain, or
• 1:24:49
  Speaker 2: I dealt with that blister while I was running today,
• 1:24:52
  Speaker 2: or that flat tire happened, I fixed it and I
• 1:24:55
  Speaker 2: kept riding, although usually I would call for a ride
• 1:24:57
  Speaker 2: to get home. There's a zillion ways we can spin
• 1:24:59
  Speaker 2: the stories, but there's always a nugget in there that
• 1:25:03
  Speaker 2: makes us stronger, makes us better prepared for the event,
• 1:25:06
  Speaker 2: or just in general makes us a better prepared person.
• 1:25:10
  Speaker 1: Right, rather than getting pissed when that happens in training,
• 1:25:13
  Speaker 1: go oh, here's my opportunity to learn how to deal
• 1:25:16
  Speaker 1: with this stuff better. Right. The next one is learned
• 1:25:19
  Speaker 1: to love the process. And I think that's great because
• 1:25:23
  Speaker 1: it speaks to the why that we talked about, and
• 1:25:27
  Speaker 1: I think it's important if you want to stay in
• 1:25:30
  Speaker 1: the game and have any kind of like longevity. But
• 1:25:33
  Speaker 1: I think where it gets interesting is where you buyfar
• 1:25:36
  Speaker 1: kate loving the process with being attached to an outcome,
• 1:25:41
  Speaker 1: because on some level, if you set a goal like that,
• 1:25:43
  Speaker 1: that can be a very important driving force, Like I
• 1:25:46
  Speaker 1: want to have this happen, and that's what gets me
• 1:25:48
  Speaker 1: out of bed in the morning. Balancing that against being
• 1:25:54
  Speaker 1: sort of detached from that outcome, because that's not really
• 1:25:57
  Speaker 1: the real reason that you're in it.
• 1:25:59
  Speaker 2: Yeah, I mean, but also what you just said is
• 1:26:01
  Speaker 2: actually interesting. I want this to happen. That's not saying
• 1:26:05
  Speaker 2: I want to get second place first place this time,
• 1:26:08
  Speaker 2: because placing you don't control other people who will be
• 1:26:11
  Speaker 2: there right a time. You don't control the weather or
• 1:26:15
  Speaker 2: the conditions that day, or you know, a lot of
• 1:26:17
  Speaker 2: the things that are part of that. Wanting something to
• 1:26:21
  Speaker 2: happen is still sort of a desired outcome. There's ways
• 1:26:25
  Speaker 2: to shift that, and I'm not saying to take your
• 1:26:28
  Speaker 2: goals and sort of make them less meaningful. But if
• 1:26:32
  Speaker 2: you don't love the process, the training is going to
• 1:26:35
  Speaker 2: be very difficult in the ultra endurance world because the
• 1:26:40
  Speaker 2: one thing that I would have probably added to that
• 1:26:42
  Speaker 2: list that coaches have all learned is what your traits
• 1:26:48
  Speaker 2: are in the rest of your life, at work, with family,
• 1:26:52
  Speaker 2: they rise to the top in ultra endurance training. You
• 1:26:56
  Speaker 2: can't hide from that. And so if you don't believe
• 1:26:59
  Speaker 2: in the process and trust the process and embrace the journey,
• 1:27:04
  Speaker 2: you're going to keep talking yourself out of things, and
• 1:27:06
  Speaker 2: you're going to stumble on the same things you stumble
• 1:27:09
  Speaker 2: on in communication at work, or you know, with your family,
• 1:27:13
  Speaker 2: or it's just all our traits come to the top, right.
• 1:27:17
  Speaker 1: And that's why you know endurance sports, ultra ultra endurance.
• 1:27:21
  Speaker 1: I mean, they're really a metaphor for life, and all
• 1:27:23
  Speaker 1: of these tips are equally applicable to you. Know, if
• 1:27:26
  Speaker 1: you're not an athlete and you're listening to this like this,
• 1:27:29
  Speaker 1: this is good advice for you whatever it is that
• 1:27:32
  Speaker 1: you're dealing with or whatever it is you're trying to
• 1:27:34
  Speaker 1: accomplish in your life.
• 1:27:35
  Speaker 2: And let's before we say something that we lose a
• 1:27:41
  Speaker 2: couple of listeners. Anybody can be an athlete. An athlete
• 1:27:46
  Speaker 2: to me is being is a mindset. It's how I'm
• 1:27:48
  Speaker 2: going to prepare for the workout, That's how I'm going
• 1:27:51
  Speaker 2: to execute the workout, how I'm going to recover from
• 1:27:53
  Speaker 2: a workout that could be for your first five K
• 1:27:57
  Speaker 2: or that could be for the Olympics. What makes you
• 1:27:59
  Speaker 2: an athlete is how you prepare for it and think
• 1:28:03
  Speaker 2: about it and get through it, not because you're some
• 1:28:06
  Speaker 2: sort of elite status or you have a certain physical
• 1:28:09
  Speaker 2: stature or something like that. Anybody can be an athlete.
• 1:28:14
  Speaker 1: That's beautiful, man. I'm glad that you pointed that out,
• 1:28:16
  Speaker 1: and I think it's a good place to end it
• 1:28:19
  Speaker 1: with one caveat, which is that there is one more
• 1:28:22
  Speaker 1: piece of advice on this list, And what's so poetically
• 1:28:26
  Speaker 1: beautiful about it is that the last piece of advice
• 1:28:28
  Speaker 1: is practice self empathy. So you ended your post with
• 1:28:33
  Speaker 1: the word empathy and this list of eight pieces of
• 1:28:36
  Speaker 1: advice from Jason, and it's what the world coming together.
• 1:28:39
  Speaker 2: Yes, it's all coming together.
• 1:28:40
  Speaker 1: So yes, practice self empathy. Empathy for others, but empathy
• 1:28:44
  Speaker 1: for self.
• 1:28:45
  Speaker 2: To forgive yourself. Forgive yourself. You can't. You can't do this.
• 1:28:48
  Speaker 2: If you're looking to be too perfect, you're going to
• 1:28:51
  Speaker 2: make a lot of mistakes. I've made so many mistakes
• 1:28:53
  Speaker 2: in twenty five years of doing this, and I continue
• 1:28:57
  Speaker 2: to make them every day.
• 1:28:59
  Speaker 1: Awesome, great to talk to you, any any any parting
• 1:29:02
  Speaker 1: words you want to.
• 1:29:05
  Speaker 2: I'm always just I'm just still blown away by hearing
• 1:29:08
  Speaker 2: you read my word. That was pretty I'd anybody do that.
• 1:29:13
  Speaker 1: Now you have to publish it so I can link
• 1:29:15
  Speaker 1: it up in the show. Not so everybody can read it.
• 1:29:17
  Speaker 2: Yeah, well so you'll have to teach you how to
• 1:29:19
  Speaker 2: do that.
• 1:29:19
  Speaker 1: All right, Well we'll talk about it offline. Awesome, man,
• 1:29:23
  Speaker 1: Thank you so much. We're super helpful, inspirational and always
• 1:29:27
  Speaker 1: great to see you, my friend.
• 1:29:29
  Speaker 2: Yeah.
• 1:29:29
  Speaker 1: Cool. So if you want to connect with Chris. The
• 1:29:31
  Speaker 1: best way to do that is a I m P
• 1:29:34
  Speaker 1: coaching dot com or at a I m P coach
• 1:29:37
  Speaker 1: on Twitter.
• 1:29:39
  Speaker 2: Weekly Word podcast.
• 1:29:41
  Speaker 1: That's right, Weekly Word. How was your podcast?
• 1:29:43
  Speaker 2: Its good, It's actually done great. I answer all these
• 1:29:46
  Speaker 2: questions you do okay single time if you about right
• 1:29:49
  Speaker 2: right to it.
• 1:29:50
  Speaker 1: And we should point out that in going through all
• 1:29:52
  Speaker 1: the questions, Chris had said, oh well, I just answered
• 1:29:55
  Speaker 1: that on my podcast, So there was a bunch that
• 1:29:57
  Speaker 1: we skipped over. So if you feel like your question
• 1:29:59
  Speaker 1: was not answered, what Chris does on his podcast is
• 1:30:03
  Speaker 1: really dive deep and get into the into the weeds
• 1:30:06
  Speaker 1: on all of this kind of stuff that you guys
• 1:30:08
  Speaker 1: out there who want to geek out on endurance sports
• 1:30:10
  Speaker 1: would love. So the Weekly Weekly Word podcast you can
• 1:30:14
  Speaker 1: get it on iTunes wherever you listen to podcasts. Cool,
• 1:30:17
  Speaker 1: all right, man, Until next time, peacem