 There we go. There we go YouTube. Okay feeling so good. It is 60 degrees out. It's ridiculous. It's January What are we doing Denver? I definitely overdressed. I need to be packing some lighter clothes. This is just getting a little out of control Okay, went five miles 8k 740 a mile so you know a little faster compared to the previous two or three days and Definitely the fastest I've gone since coming off of the break Just you know getting the legs up a little bit waking the legs up a little bit and I wanted to focus today Really really focus on my form and on my foot striking. So how is my foot striking the ground? I believe and this is my theory is that the shorter the race the less Margin of air for your overall biomechanics So add you know your form you're pumping your arms driving your knees your foot striking your overall stride Like for example in the 800 meters you need to be basically perfect Have you ever seen David Radisha the 800 meter world record holder run an 800 meter? It's beautiful. Look it up on YouTube. Look it up on YouTube. He runs So it's like the perfect stride for the 800 meters So anyway as I transition from the ultra marathon back down to the marathon and half marathon distance in 2019 I know that the margin of air with my biomechanics is going to decrease therefore today It's early in 2019, but it is not too early to begin focusing on my form and my biomechanics and my foot striking All right, I'm excited about that. We're gonna make videos about that soon Okay, had the good or sunglasses good or sunglasses and the Solomon X a hat on and this hat is starting to show Some holes on top and so I'm probably gonna be getting a new Solomon hat soon The Sun 2 Ambit peak 3 watch which again, I'm probably going with Garmin based on everyone's comments that I've been reading over The past two or three days probably going with Garmin moving forward. Okay, the long sleeve and this is where I overdressed Let me just I'm just gonna pull the tag off for you guys and just because it feels so comfortable. Hold on There it is there it is. Okay, what does this say here? We got Paul yester 50% cotton 25% 25 and then rayon 25% Not sure what rayon is that sounds a little dangerous, but this is comfortable Remember, I like that blend when it comes to wearing outer wear I don't like just straight polyester or straight dry fit. Anyway, that's that's just what I lean toward Okay, and then Nike half tights and then dry max socks and then the new balance Zonte fours, but I probably should have worn a different shoe because I ended up running a lot on dirt today and mud And these guys are definitely road shoes, but I couldn't resist the dirt couldn't resist the dirt So they're all muddy now, but they felt they felt good I must say though, they weren't perfect that first mile. My legs were trying to figure the shoe out So anyway, I got to put some more miles into these on take fours. All right We are off to a coffee shop to do some work finish off the work day And yes, I'm gonna be putting in a little bit of time for the training regimen training schedule moving forward I'm just putting the finishing touches on it, which I will share with you Maybe later today. Oh, oh I Trust me. I know I know I I know for oh as soon as I go over Like 50 miles a week like I like the body just is in charge like the body tells me how much I need to sleep So I I totally get it All right. Yeah, we'll talk soon Okay, bye. Oh My goodness ladies and gentlemen just got off the phone with a vlog fan and basically this vlog fan is Attempting to get me into the New York City marathon We're just like putting all the cards on the table and seeing if my Times my PR's which we talked about what two days ago on the vlog if they're gonna be fast enough to Basically convince some people that I can race the New York City marathon and other Marathons in 2019 we're in 2019 now Grandma's marathon. I just got an email back I'll update you in a minute about what they said the grandma's marathon And yes, we're gonna talk about marathon training and basically some tips that I will give to you that I'm planning to apply to This next block of training. It's so crazy. Oh, I'm amped up. I'm amped up YouTube family it is time. It is time to talk about Marathon training and yes roll call roll call down in the comments hit it up Who is racing a marathon in 2019? Raise your hand down in the comments. Let us know I am embarking upon a new adventure by coming back down and by the way for all the new subscribers in the last Let's say week Welcome by the way, it's amazing. You're here and just so you know I have been doing ultra races over the past three years so 50 K's which is 31 miles 50 milers and 25 mile trail races and yes, I even attempted a hundred mile race I did not finish it, but what I'm doing now in 2019 is transitioning from long-distance racing Beyond Marathon's back down to the marathon distance and why am I doing that? Well? four months ago in Denver, Colorado at Elevation five thousand Denver the nickname for Denver is the mile high city because the elevation of the city limits is five thousand two hundred and eighty feet above sea level exactly a mile and Four months ago. I did a time trial Solo on a little bit of a rolly course and Thankfully, I was able to run a one-hour ten minute and fifty nine second half marathon up at elevation solo Which opened my eyes with basically no speed training which opened my eyes to the fact that wait a minute Maybe I should pause this 50 mile business in this hundred mile business and focus a little more on the shorter Distances half marathons and marathons if you're transitioning back. Yeah, it's like it's shorter for me But what I'm about to tell you about marathon training. You got to remember that it's all About knowing Thyself and knowing your past experience with running Specifically how much volume have you been running over the past six months over the past twelve months? And yeah, I'd like to even look at it over the past three years What is your volume? How many miles are you running per month per year? Because that will impact how much your body is able to handle in Yes deciding what is my training regimen gonna be for preparing for a marathon? And if this is your inaugural year in 2019 to race your first marathon kudos to you high five Welcome to the club. I am in that position and by the way some of you have asked if I would basically provide you a marathon training schedule and It's an interesting it's an interesting idea, but keep in mind. I don't know your story I don't know what your body is able to handle because I'm I'm not your coach and in addition I would not feel comfortable a couple other people have asked like would I consider selling my a marathon training plan? Right now January 4th. I think it is 2019. I would not feel comfortable Talk to me in six months. Okay, if I've never raced a marathon distance No, I would not feel comfortable selling a training plan until I put it through the paces my own personal Ideas, okay five tips for marathon training that maybe you can absorb into your training regimen for a marathon But keep in mind. I don't know your exact situation Feel free to ask questions down below if I have time I'll do my best to answer them But if you're a marathon veteran and I know you're out there I know there's people that have run five plus marathons Definitely don't be afraid to chime into some of the comments with it when there's questions from us rookies including myself But I have raced enough 50ks to feel confident enough to share some ideas and tips with all of you Okay tip number one of course the long run You got to do a long run even if you're training for a 5k or a 10k like you need to do a long run I'm not gonna say once a week I'm just gonna say you need to do a long run in your training block And more than one so what I have heard through the through the great vine from many people Usually in a marathon race you hit a wall at some point Some people talk about it at 18 miles some people talk about it at 20 even 22 sometimes But usually your legs start barking at you at about from what I've heard the 20 mile mark So six miles to go therefore what I plan to do in my training leading into my first marathon is Do two long runs one six weeks out from the race and one three weeks out from the race Both 22 miles in in length so a long run. I don't know if it'll be on a Saturday or a Sunday I don't know but at six weeks out. I'm gonna do 22 miles now Why 22 miles basically? I know from experience that at mile 19 My legs are starting to bark at me and then at mile 20. You're like, oh, okay This is really gonna be painful Therefore if we can practice getting our muscle memory used to being tired at mile 20 and then and then Push through that wall for another two miles in your training and I'm not I'm not saying go 24 miles I'm not saying go 20. I'm saying 22 miles exactly We will be training ourselves to push through the wall and then and then banking on the fact that you're gonna be in a race and that your adrenaline hopefully and Just basically the crowds around you and all of the other racers like okay If I can make it to 22 Four miles to go four miles to go I can finish this race. Okay, so that's my strategy for the long run tip number two Where is it plyometrics? That's right. What I talked about earlier in the parking lot Having that form in our running the last 20% of a 15 to 20% of a race is when our form Meaning our arm swing our knee drive How are our ankles are pushing us off of the pavement all of that? Begins to break down Especially the last 20 15 to 20% of a race so plyometrics Basically another way to say that is form drills, which the video is coming. I'm working on it Where I'm gonna show you the exact Form drills and plyometrics that I will be doing over the next really the next five months in order to train my body train my muscle memory and Really just to get stronger my ligaments my tendons my muscles so that when that pain Really starts to set in probably around mile 21 or 22 I'll be able to push through that pain threshold and be like okay. My form is still moving me forward All right, I could talk about that all night. That's tip number two tip number three Tempo runs eight to ten mile tempo runs at race pace. So there it's marathon Pacing chart calm. I believe I'll put it down below or I'll put it in the title somewhere Marathon pacing chart calm you can go there and look up your goal Race time and then it'll show you mile by mile the pacing that you should be trying to hit for your marathon So I think I'm okay I'm probably gonna go closer 10 to 12 miles But I'm guessing for a lot of you that are maybe newer to the marathon distance I would recommend eight to ten maybe eight to eleven mile tempo runs at race pace Four weeks before your marathon and two weeks before the marathon Okay, so an eight to ten mile maybe eleven maybe twelve if you have a little more experience with longer distances Tempo run for me. Oh my goodness. Oh my goodness if I could attempt to race 515 miles For a marathon. Whoa, that would be very very good for grandmas or any marathon I do ever 515 a mile. I that's my really kind of like a goal pace for me So you got to know your goal pace and then apply it to an eight to Yeah, eight to ten mile tempo run and do it twice before your marathon race Four weeks out and then two weeks out. That's what I plan to do in this next training block So anyway, that's tip number three. Okay tip number four 10-day training cycles versus seven-day training cycles. I again, I know everybody has to work I know sometimes you're not able to do a long run In the middle of the week maybe in the summertime as the days get longer You know instead of hitting that happy hour, you lace it up and you go get that long run in in the middle Of the week. I am just a little Concerned frankly just for my personal health if I focus too much on a long run Every seven days. That's what a lot of cross-country programs do across the nation and I get it I get it based on life schedules and everything else. Sometimes you can't you just have to do that But I just want to caution you that your body might begin to get very tired after four weeks Six weeks eight weeks of high-volume training getting ready for a marathon therefore. I think it's okay I really think it's okay to do a long run on Sunday and then a long run 10 days later on a Wednesday. That's okay. You don't have to do a long run Every single like every seven days. Just be careful like anyway, if you can handle it I'd say that you I'd say that's a bonus, but for me I'm gonna lean a little more toward the 10-day training cycle. All right, and it takes a little more planning I realize but that's what I'm gonna do. Who knows? Let me know what you think about that down in the comments All right, and the last tip that I have for marathon training Use your surroundings Denver, Colorado. No beaches here. There's no we don't have an ocean here. All right We're landlocked, but if you have access to a beach if I had access to a beach, I would consider Running on the beach. Let's say like once every 10 days to build ankle strength calf strength work on my form and Now I know running on saying and I'm not mean like real real soft sand But just like a little bit of sand Again just to build strength. So like if you live by an ocean use the sand for me I live by mountains big big mountains with elevation. You better bet your bottom dollar However, that saying goes that I'm gonna use those mountains for training leading up to my marathon in fact today I found a a paved road on them on a map where it starts at 8600 feet tops out at 11,000 feet and it's exactly 13 miles exactly 13 miles from 8600 feet to 11,000 feet You better now listen. I love uphill running. So that's not like a it's it's not a ton of vertical for me But you better believe I'm gonna use my surroundings to help me prepare For my first marathon and guess what I am envious I am envious of some people in Eastern Kansas. I have driven through eastern Kansas where there are some beautiful beautiful Rolling dirt hills. We don't really have those in Colorado. It's either mountains or Kind of flat as a pancake like really nice. Okay. I'm exaggerating a little bit We do have some rolling dirt hills, but I mean there's just some places in Kansas So if you're in Kansas, let me know in the comments and like use those rolling dirt hills to your advantage So I would make the argument that wherever you live you can find the natural Landscape around you and use it to your advantage for your training Yeah, I will stop there. I could go on all day as you can tell. I'm a little fired up Okay keyword marathon keyword marathon and the question of the day Oh gosh, here we go If you are a marathon if you have marathon experience that is not me specifically But I know you're out there. What's your tip for marathon training? one or two tips down in the comments and if you have a lot of marathon experience like Definitely like if you feel comfortable sharing just like tips and tricks that you have found for the specific marathon distance That would be amazing and second question the day if you're not getting ready for a marathon or you've never raced a marathon Do you have aspirations to race a marathon at some point in your life? Okay, thank you for answering and I know that was a lot Oh my goodness. Those are the five tips that I have for now for marathon training again I am formulating my game plan like I'm going back inside my house right now to well not finish it off But to be really start to get into the details of workouts I have my mileage laid out, but I really want to get into the details of the workouts two nights See cutie work hard and love each other. Oh my goodness. Oh my goodness Here we go, here we go, here we go