 Good evening everybody alright how you doing welcome back to the studio here we are let me make sure we're live on actual YouTube and not just in the back end and one second oh my goodness 20 people already chiming in so good to see everyone I think the Wi-Fi butter my bread that is right Robert hopefully we're looking okay in the back end it looks a little pixelated but right now on YouTube it's looking it's looking clear and crisp so oh good to see everyone good to see everyone okay let me just set my phone down and another night in the studio here we are let's let's get it rolling oh man where's everybody from where are you watching from I see Alberta Canada is in the house so let us know in the chat if you're new welcome basically I always like to ask where everyone's from at the beginning because it's incredible to see the global community come together here on this YouTube channel so yeah let us know and I'm just gonna flip this screen real quick one second one second and here we go okay there we go Virginia in the house Nova Scotia for David the Cambridge UK whoo it's pretty late in Cambridge isn't it oh my goodness Singapore North Carolina for Anthony Baltimore Maryland for Andrew Honduras Overland Park Kansas Remington Indiana you better believe it Washington State for Ethan Jeff is from Charlotte North Carolina oh yeah Steve Charlotte North Carolina I love it I love it Chad all Chad tuning in from Centennial Colorado just down the road good to see everyone and I'll also ask at the beginning if you could share the link out spread it around especially I always like to spread it around extra I'm gonna do that right now on Twitter if you could that would help get more people here as we get rolling here we'll let folks stream in and I'm just gonna tweet this out but yeah I like to post it on Twitter I also do Facebook every now and then any spreading of the link helps out this channel all right let me just tweet this out and give a shout out to all of you let's go so cool and all right there it goes out on Twitter okay South Florida's in the house Cincinnati Daniel all love it Fullerton California Denver represent for Jason mmm so good oh yes Belgium and left I'm just gonna pronounce your your name that way left Coriman thank you for tuning in from Belgium Belgium did you know my last name is D'Amore and my family's lineage is rooted in Belgium right on the French Belgian border I think near Alsace Alsace if I'm not pronouncing that correctly but so anyway shout out to Belgium it's got a special place in my heart okay and let's see here I'd like to ask I'd like to ask how was your run today but also are you suffering from any from any injuries right now so kind of a two-part question as we get rolling remember today's vlog was all about injuries kind of a tough topic but a necessary topic if you are striving to stay healthy and or get over an injury so let us know in the chat a lot of comments came in today on the vlog like too many which means there's a lot of people struggling with little you know sometimes little injuries sometimes big injuries so let us know in the chat if you are how was your run today and then are you struggling with any injuries that would be that would be sweet I guess I actually I think I forgot to tell everyone that right now I'm injury-free I forgot to mention that in the vlog this morning so that is good definitely a few little aches and pains just like pretty normal stuff last week I had a little pain by my shin splint like near my shin area just like for a day it was kind of strange I monitored it make sure it didn't progress and get worse and sure enough you know it's been gone for you know a week now so that is my update on the injuries so far pretty darn healthy so that is good let's see any God five mile tempo and no injuries good a let's see here Andrew says I've been struggling a bit with shin splint so today I went for a hike instead of running very smart Andrew I think that's brilliant it's always good to back it off just a little bit and the key Andrew will be to see how does it feel tomorrow oh my goodness 80 people here let's see if we can push it over a hundred this is awesome welcome everyone and tonight so tonight we're gonna talk about Barkley if you are a mountain or ultra runner or trail runner you're gonna love this topic so we're gonna talk about Barkley and then I am in catch up mode with respect to questions from all of you so I'm gonna I might just explain this right now before I do want to just jump back into the chat real quick Daniel says I he ran at sea level felt great he is running the Carlsbad 5 5k I think it's on Saturday so shout out to Daniel a faithful viewer of the vlogs good luck Daniel and then let's see Mike says 7 mile run today in the New Balance 880s nice Devin says last race of the outdoor season tomorrow okay nice John Fulmer is in the house that is what I'm talking about oh man this is amazing so four miles today 830 pace this is incredible so everyone John Fulmer and I went to high school together we ran on the track team I was the two mile guy he was the hundred mile or hundred meter 200 meter like really really fast really fast oh bud shout out to you bud that's awesome so cool okay moving on here Scott had a five mile tempo Luke rest day on legs mind ran a marathon at work nice okay so oh man almost to a hundred viewers that's awesome so here's the deal with respect to communication on this YouTube channel basically oh man the channel continues to grow at a pretty quick clip and I didn't know that was going to happen three or four months ago so last December I said to all of you in a vlog like email me your questions I'm here for you I want to help you whether it's with training shoe you know questions about running shoes whatever the case may be so I wanted to I wanted to help you but what has happened is the volume of emails that I'm receiving is going up and up and up every single week and literally I would have to stop sleeping in order to reply to all of the emails and not to mention messages on Instagram and not even to mention that the questions down in the comments below the daily vlog so it's getting a little hard to reply to you and I apologize if I put out false information about answering your questions via email so what I've decided is that when a question comes in if it's a quick quick answer like if it's one or two sentences I can do that but sometimes these questions that are sent to me on email are really really long like it would require 10 to 15 minutes to type out a really well thought out answer so I just I just don't have that kind of time therefore the questions are going to end up in here in a running shoe box so if you email me a question I will put it in the box especially if it's if it's a long answer and it will and then I'll be able to answer live for all of you and the benefit is that not only do you get to hear the answer but everybody else will get to hear the answer about training about running shoes about whatever and of course if it's like confidential or a personal question I won't answer that live in front of everybody just making that clear but that is going to be our strategy moving forward so okay so cool thank you all for being here oh man we got Michael here 11 kilometers at real easy pace in the Bondi six nice Logan is here Trevor Kayley let's see this is awesome Jules Joey oh my goodness Chad set a personal record yesterday on the 10k and 5k distances in the same run that always feels good congrats Chad alright so here we go we're gonna talk about these three topics once again and I think we're gonna dive in I don't want to spend too much time on Barkley but I do just want to touch upon it because I think it's a really interesting topic if you're not familiar with this event and I'm gonna do my best to summarize it but to get going hold on just need to take a little drink there to get going we're gonna do our traditional trivia question so here we go so let's go how many one second so the Barkley marathon so this Barkley it should have marathon after it but I don't have enough space on the chalkboard so it's called the Barkley marathon it's a race it takes place in Tennessee it's very interesting I'm gonna explain it all here in one minute but for all the Barkley junkies out there these trivia questions are for you here we go trivia question number one how many finishers have there been at the Barkley marathon and I'll just say the race has been going on about 30 years so how many finishers in the history of the race have there been that's question number one and as you're thinking about it as you're thinking about it I'm going to monitor the chat here shout out to Louise Jared Ethan oh man running with Ronan is here nice Jason Scott nice shout out to Scott that's awesome 15 boom Trevor in the house Trevor you got it that is awesome good work everybody that is awesome so 15 finishers ever ever how crazy is that alright question number two what item must be submitted during the check-in process at the Barkley marathon if I think it's only if you're a new attendee to the event but what what item must be submitted during the check-in process at the Barkley marathon here we go here we go oh man good to see everybody wow there is a lot of people here goodness goodness goodness license plates that's right old tanker gets it so when you arrive I believe the registration or the check-in no the registration fee is $1.65 we'll talk more about that in a second you got to bring a license plate from your home state or country and then you need to bring an item for well this connects to the next question what is the what is the nickname of the legendary race director of the Barkley marathon that's question number three what is the nickname of the legendary race director of the Barkley marathon here we go here we go oh man this is so cool and then we'll just do we'll just do one more but I think you guys are gonna get it real quick oh man here we go oh man so cool to see everyone I can tell there is some good las boom Trevor in the house las gets it and Trevor your first good work everyone old tanker you got Jared awesome running at altitude so cool las is correct and last question what do runners have to find at various checkpoints along the Barkley course that's gonna be easy because you got I can tell you guys are on that you guys are on your a game oh man oh man so here's I'll wait in the chat but I have a feeling it's gonna come up real quick that's right Lazarus Lake Danny you got the full name there good job the full nickname I should say okay book pages boom there we go that was easy good job everybody so let me do my best to that's right books so you guys okay I thought maybe I'd be able to I wasn't sure so let's dive into it the Barkley marathon it happened the race happens once a year usually in April and basically it's a very unique race off the beaten path although it has become much much more know better known as many I can tell by the chat that you all are on the you all are on the game as far as what what the event is about so the Barkley marathon as far as I know started in 1986 started by Gary Cantrell aka las Lazarus Lake is his nickname and he was a ultra runner from the 70s and 80s so the race takes place in Tennessee at frozen head State Park and basically and I just should I should mention I am not a Barkley expert I do enjoy following the event but I'll just do my best to communicate what takes place there as much as possible and so it is a hundred plus mile race it's long it's really people don't even really know how long it is because every year usually las and somebody and raw dog I think isn't is his nickname raw dog they change the course up every year just a little bit in order to keep it interesting for the runners and I think to make sure that runners that are repeating or runners that are kind of going out to scout the course don't figure out the course ahead of time and it's so it's a hundred miles correct me if actually I'm gonna ask all of you I think it's 50,000 feet of vertical climbing again roughly so vertical up and then vertical down so a hundred thousand vertical change but 50k up so we're talking a lot of climbing but if somebody knows for sure let me know in the let me know in the chat yeah and it might be it might be a hundred and twenty miles like we nobody really knows and that is part of the beauty of the race is that you're not allowed to use a GPS watch so it's a very kind of simplified race usually there's only 40 racers every single year and sometimes it's that number fluctuates just a little bit and to to apply to the race you have to it's like I honestly would love to run the race I don't know I don't even know how to apply and I've done a little bit of research I've heard it's not what you know it's who you know type of situation to apply and basically you have to write you have to write an essay to and submit it to Laz explaining why you should be chosen to run the Barkley Marathon oh my goodness this is so cool like a lot of you are in tune with this race which is exciting and a little surprising like let's see yes so Trevor I would love I would love to be a participant someday so it's $1.65 I believe or $1.56 somewhere right around there very very affordable and that's the beauty of it since you've watched the documentaries you probably have heard last say like if somebody gets upset at me I can just kind of laugh at their face because it cost $1.65 to enter so if there's if something goes wrong it's like well it's you know it's like what's it's like there's it was so cheap to apply so anyway and as far as I want to make sure I'm not missing anything on the application so the application the essay and then you get like a letter of condolence basically if you are accepted to run the Barkley and basically saying I'm sorry that you've been chosen to race it because as the finishing rate explains it's a very very difficult race so and let's dive into what happened this year basically the race just finished you know three days ago four days ago and nobody finished I'll just say it right now nobody finished I think it was the second year in a row that nobody has finished and not to be not surprising I mean although I must say beginning before the race there was a lot of buzz around the event because there were some big names coming back and sure enough like nobody finished I was pretty surprised actually that nobody finished and then during the race so let's let's run through that basically and I'm gonna get into the chat and answer your questions and listen to you all as well here in a second but basically the race starts at any time from midnight to noon on a particular day it's all a mystery this race is all a mystery so you don't actually know the official start time until an hour before so it could be at you know 12 it could be at like 105 a.m. and you get notified at 12 05 a.m. that you have an hour to prepare to go run las lights a cigarette everybody knows that las lights a cigarette to start the race so there's no gun and it's just straight up brutal if you guys are watching these document documentaries on Netflix and YouTube and it's just it looks really tough and I've done some really challenging mountain running here in Colorado and there's the there's the element of elevation that we have to deal with here sorry altitude that we have to deal with here in Colorado but in Tennessee the altitude is not too bad but it's like you have to deal with the underbrush and the the briars and the fallen trees and all of these crazy create like it's like an obstacle course out there trying to get over the that's right you blow the conscious shell that is correct Daniel to the war and everybody that it is time to start the race so it is an amazing amazing event as far as like I like it because it keeps ultra running simple and to a certain extent pure and and even though it has gained more popularity recently it's just like that pure like go out and see what the human spirits can accomplish and to watch the tears and the blood and like it's just like it really strips down the human I feel like it strips down all of our walls that we might put up between us and others like when you are going through a challenge like that so I so anyway I'm gonna jump into the chat and answer any questions here let's just see here and if anybody does have any inside information on applying don't hesitate to email it to me because I've done a little bit of research and it's been a little challenging yes that is correct they say it is like climbing into seven descending Mount Everest twice it is exactly that as far as pure elevation gain and loss now granted it's not at high altitude but still it's ridiculous really really ridiculous and okay let's see Eduardo says Laz is a sadist I don't know if I'm saying that right but it's like he would probably embrace that description he's not afraid to challenge people and literally break it's almost like training to be a Navy SEAL like they want to break you down type of situation so Laz is probably a little bit you know a little bit like that I would I would agree with that was amazing that at FKT holder Carol Sabe was racing it as well that is correct Jules old toad asks how many loops do you think you could finish oh yeah I didn't even I forgot to mention that so it's a it's a 20 mile loop 20 but in in parentheses or in in air quotes there I mean how many laps I mean I would love to so a fun run is if you do three loops I would like to think on my first time I could do three loops I've heard like it you usually have to go back two three four times to really learn the course and figure it out some people do get it done in the first year I think the biggest oh there we go Luke that's awesome thank you for that super chat Luke Luke says a $2 super chat for Seth's Barkley entry bribe money fund amen amen I would love that Luke you just covered the registration fee because it is that affordable so and it's correct me if I'm wrong five loops or five laps around the park around through the trails so basically yeah I'd like to say I could do three but I wouldn't I would definitely go into it not with a attitude of I'm going to like it's a really a really humbling I can just tell it's a very humbling experience so oh Eduardo thank you for that super chat awesome 790 I appreciate it oh Chris says my run buddy Rand Barkley this year did not finish one loop Chris I get it man it's like it's absolutely humbling and breaks you down and yes five thank you for I thought it was five five loops correct yeah so five and 60 hours that is correct just it's just and then of course the Gary Robbins documentary put on by ginger runner I mean you know that was pretty pretty heartbreaking I don't know I'm sure he'll go back I know I'm pretty confident Gary will go back and try and get it done but he missed it by like seven or eight six seven seconds but he came he came down the wrong trail so we actually missed the course a little bit but that was that was pretty crazy story right there okay so any other thoughts on Barkley if not we're actually going to dive into the box here in one second and thank you for being here holy smokes 129 people watching I appreciate it we've been if you're just joining we're talking about the Barkley marathon that just happened last weekend in Tennessee at marathon it's like a hundred hundred twenty who knows mile race with a ton of climbing and it's more like you run it but it's definitely a power hike situation as well like you are working on power hiking throughout as well there you go 60 hour time limit that is right Lanny or Laney okay so yes okay that's good to know I didn't know that Gary was injured let's dive in here we go so again if you have emailed me and you can email me my emails down below with questions about training about running shoes about racing tactics about life in general whatever you want to email me about but just know that unless I can give a short answer in reply there's a good chance that your answer your question will end up in the box for the live stream the following week because the volume of emails is just going create like it's just blowing up so okay there we go that's right get out the wizard sticks okay all right Barkley marathons yes old tanker I think you are correct right maybe somebody can confirm that for me nice oh that's interesting Kurt so Gary Robbins announced over the weekend he plans to run next year that's awesome I would love to see I mean if I can if I can figure out the application process I will I will probably put my name in the hat for next year I've heard though it's like it's getting more and more difficult but um anyway so all right here we go first question from all of you no we are not doing a running shoe giveaway tonight that was fun though who was there on Monday night let us know in the chat that was fun okay here we go moving on here okay question for you how do you stay mentally and this is from Bryce and this was an email how do you stay mentally tough especially training alone the easy days aren't too bad but on workout days when it isn't going well how do you stay positive and grind it out in college I had teammates to help get me to the end of a workout but training alone has been tough so that is from Bryce that's a great question I'll be interested to hear in the chat if anybody else struggles with kind of that mental toughness it's sad it is very sad a lot of them at least in the United States like I hardly ever run with anybody mostly because I'm too busy and like schedules don't overlap so Bryce I can I totally get it I envy the East Africans in Ethiopia and Kenya who like go out for a run with like 30 40 50 runners almost every single day in these groups and they just like pound ground together I miss my times in college you know running together with a team so Bryce I totally get it awesome I'm glad some folks were here on Monday so my answer to that is Bryce I always you know I certainly try and look with the glass half full attitude and think of like there's a couple different maybe mental tricks you could do but one would be what is the other option the other option is you're injured and you have to go to the pool and swim laps or you have you're injured and you have to sit on the couch and you can't get out the front door even if it is alone or the other option is you're too busy to get a run in that day and that's like way worse than actually getting out the door alone for for whatever the mileage might be on that particular day so that's one little like mental trick I use like if I don't want to get out the door I just say gosh what is like the other option is not so good just sitting around or I'm too busy or I you know I don't know whatever the case may be oh I just heard a horn outside my house sorry one second okay we're good so and then as far as mental toughness Bryce I always I think I've raced so much through the years and Bryce I don't know what your racing schedule looks like but I love to think about my peak race and racing is so much more fun when you are fit and really really fit and when you are on the razor edge of like okay I am at my peak fitness this is going to be a really really fun day whether you're chasing down a PR or you're trying to win the race or you're trying to run the best leg in a relay whatever the case may be so it's runners I know I get it like we don't get to participate in our sport as far as racing as much as you know basketball or baseball so that can be tough but anyway those are a couple things that I use in my mental quiver to pull out when I don't want to get out the door it's with respect to mental toughness okay I know that was kind of a lot there and I have I have not I'm just going pulling these questions out I have no idea what questions I'm getting here so I hope that can help a little bit okay moving on pacing is on point oh yeah I'm sensing you could you could be leaning toward this for Cleveland so this is from Frankie that came in yesterday on Strava basically I ran in these shoes yesterday and I ran in them today the audios for is and come back tomorrow morning for the full review of this shoe so Frankie is wondering what my marathon shoe is going to be Frankie I don't know I will say I've got we've got we've got options right we've got we've got options here in the studio so it's very exciting and I don't hold up these shoes to like brag I just hold them up like to say oh look at look at how many running shoes I have I hold them up to say like I'm genuinely genuinely testing out these shoes for all of you like if I was not doing this YouTube channel I would probably have like two pairs of options for a marathon racing shoes so Frankie I don't know thank you for that question but I genuinely don't know what shoe is it is going to be all right moving on again thank you for that let's see here okay let's see this is from yes yes okay left I think you're watching I hope you're watching right now from Belgium he says I wonder what your philosophy is behind the speed workout venturing into a long run most plans focus on either workout or either long run unless you want to train your body to run tired so remember last week everybody I went to the track for the first time in 10 years that was a lot of fun to go to a dirt track and just hit it so left there's kind of two two things here first is I'm very very busy and so I have volume goals that I want to hit every single week and every you know really like that seven to ten day window because I know for a fact like how much I know how much volume I need to run 219 for a marathon like I have I have talent but I'm not you know I'm not the most talented runner out there so I am like testing the waters in this first marathon attempt to figure out okay how much volume can my body handle and how much speed can I add to my legs considering I'm coming off of ultra running and trail running so the philosophy behind the workout last week was first of all to get the legs moving a little bit at five minute flat pace right I did eight eight four hundred meter repeats in 75 seconds with a minute rest so it was great and then I went and did a 15 mile so left just so you know that 15 miles is a middle distance day for me can see I know the total day was 20 but I broke the workout into two sections so for a long run for me is really it's at least 20 and it's it's more like 22 to 24 now left you have to like last last year I was doing 30 mile 35 mile 40 mile long runs to get ready for like hundred mile races so it's like I know it's crazy and I don't want to encourage anybody to go do that like I and that's where like I just test I'm testing the waters for me and frankly for you like how does the body react to these different types of training so anyway I'm an ultra runner that's actually coming back in distance like today I did a 15 mile tempo and it was it was hard but like my perspective on 15 miles is it's a different perspective considering I was doing 30 mile 35 mile long runs in 2018 so that's one thing and then basically you already answered the question in your in your question basically yeah I want to train my legs to go fast when they're tired so that's why I did and eventually I'm gonna flip flop so I'm gonna do a 15 mile tempo and then hit the track I know it's crazy but that's what that's what I am approaching that's how I'm approaching this marathon training but listen everybody everybody I'm I'm I'm trying to run under 220 and that's like that's not easy it's I don't know if I can do it I like I really don't know so but I have a pretty good sense as to what my body needs to get me there oh my goodness I hope that helps left oh that was a great question I really I really appreciate you tuning in here we go okay pulling out here there was one that was connected to another okay we'll go with this one all right moving on oh this is a long one hold on oh man we're gonna save this I apologize it's a really long one and that would actually be a tip if you do have a really important question maybe try and keep it like two three four sentences at the most just because this is this is this is like a paragraph here so I'll I'll try to come back to that okay moving on hey Seth you should put a video together detailing your PRs I think I've watched all your videos but haven't seen this topic cheers oh I don't know who sent that in sorry about that I do have a video type PR into the search engine box on the channel and it'll come up I have one video dedicated to all of my PRs and frankly some people ask me like what's my half marathon PR what's my marathon PR and I just have to say I don't know I don't know because I did that one I did the one hour 11 minute half marathon last October I think it was alone not in a race on a not a not not not the flattest course so frankly we're about to figure out together in Cleveland what my marathon PR will be and what my half marathon PR will be because I I'm I'm thinking actually I know I need to set a half marathon PR in the marathon race yeah that's just that's that's the gameplay in for Cleveland okay moving on here thank you all and I will jump into the chat here in a minute I just want to make sure I get through as many of these questions as possible okay hey Seth how do you find the Nike Zoomfly flynits for three minute per lot per kilometer pace can they handle it thanks that's from Turhan basically Turhan I did not wear the Zoomfly flynits for the workout last week remember I I'm hoping Strava creates a feature where they can you can split mileage in a in one session so I did the Zonte fours on the track the new balance Zonte fours on the track for the the 400 meter repeats they were amazing and then I switched over over to the zoom fly flynits so I think that's what you're seeing on Strava so I did not wear the zoom flies for the three minute per kilometer pace I think they would be they would be fine at that pace but not on a track like the turning it's a really tall stack height in the actually here it is look at that stack height of the zoom fly it's just too tall for a track you know definitely I would not wear these on a track that is for sure maybe but yeah they could definitely handle you know five minute pace for sure they're not the lightest option out there but they would do the trick okay so cool to see everybody here let's see Daniel ask what is Strava say is your best effort I know I don't quite understand that feature Daniel I don't get it like it kind of guesses your I don't understand how they're I know what you're saying maybe somebody can jump on to the chat and talk back and forth I don't I don't understand those guesses from Strava okay next this is from XC is life on Instagram I was also wondering if you were going to review the kiger fives so just so you know everybody the Nike wild horse and the Nike tarot kiger fives are just being released like right now so yes I will be reviewing most likely both I don't know we'll see but yes stay tuned for that review good one here we go oh man nice turhan nice is turhan is in the house okay what shoes will you be running in at the Cleveland Marathon that is from Hugh I already answered that Hugh we shall see we shall see is it in the studio right now I actually don't even know we I'm still testing and figuring out like there's a lot of options out there for running shoes or marathon shoes okay this is from Uchu Quran I'm sorry if I'm not saying that correctly he says hi James and just so everyone knows my first name is Seth but you can definitely call me James that's my middle name so he says hi James I just watched your aerobic base video amazing information I have a question during the aerobic base training period should I add once a week interval training into a program or should I just keep on focusing on the aerobic base training thanks Uchu Uchu Uchu Quran sorry I'm not saying that right basically I would say for the half marathon and marathon the first two to two and a half months of training I would focus just on aerobic base building now I don't know like what your training block looks like so how long is your training block but for me I prefer two to two and a half months of just aerobic base training but for the 5k or the 10k I would say it's a little different I would say yes you do want to start adding some interval work earlier so instead of two to two and a half months in I would probably go seven to nine weeks in roughly just you know roughly where I would yeah I would start to add some interval work gentle at first and then slowly ramping up the volume and the intensity of the interval training so yeah I hope that helps again that's a broad answer I don't know your your goal race I don't know your peak race or your you know that but that's like a general rough answer that I would give for that thank you for that question I move it on and I'll jump after this one I will jump into the chat for one second okay oh boy okay this is a long one okay he says da da da da da he says some advice he's looking for some advice or tips for racing should I run my own race or run to win oh yeah this is a gentleman who's running a race in Israel maybe this weekend and I think it's a half marathon and his marathon personal best is 123 congrats I think he's in high school maybe but it sounds like he's trying he might be able to win it depending on the competition that shows up and so he's just asking for some racing tactic or racing strategy for the race let's see so I would say Lou and his name is Lewis thank you for that question basically Lewis for me if I show up at the starting line and I have a chance to win it I Lewis I would I would so what I test the waters I always test the waters for a 5k it's really like in the first 800 meters really I mean pretty quick into the race for a half marathon I would test the waters for a mile and a half maybe two miles and just listen so get in the pack get toward the front if you feel confident that you can run that pace whatever you know don't go out too fast but just listen to everybody around you listen to the breathing watch their watch their stride like are they really working and digging to make that pace happen or they kind of floating along like it's like it's a cakewalk so I would wait like a mile and a half to two miles into the half marathon and then at two miles if you're feeling good and everybody around you's you know feeling okay maybe you just start to increase that pace just a little bit to push it forward and see if others can respond hope that helps good question Lewis oh baby okay yeah I said I'm gonna jump in here let's see oh man lots of questions okay there we go that's right jazz we are we want to go running right now okay so Hine asked do you think that other than the shoe comfort does the specific shoe features make a difference for the average recreational runner some of those special shoes are really pricey let's see so I think the question is does the specific shoe features make a difference for the average wreck I would say that it will make you faster Hine yes I would say like I would yes I know they're pricey I know some of these shoes in the studio right now all of these right here are pretty you know these are all pretty pricey the the turbo the rocket and then the 4% they're all pricey but I I think they'll make anyone faster just a smidge now it's not gonna it's not gonna change the game completely but it's running shoes have really come a long ways in the last five years especially racing shoes so yeah I mean you know if you're racing a marathon at you know 12 minute pace or 13 minute pace it might not make a huge difference but anything I would say under 1130 pace I would say yes I'd say anybody can get a benefit good question thank you for that okay let's see here so many questions coming in okay I'm jumping back in here real quick thank you I'm in it again you all know about super chat and obviously it supports the channel but if you really have a question that you're just dying to ask I will answer all of the super chat questions I can't get because why because that's your hard-earned money and I appreciate it but I can't answer all the questions or else we would be here till midnight much maybe some maybe sometime we will we'll pull an all-nighter together how's that sound okay Jake asks I'm from the UK I stayed up to 2 a.m. but my size was not given away do you give away US size 14 wow that's a big foot Jake huge fan of your YouTube channel my parents are going on holiday to Denver in two weeks any recommendations for running routes for my dad Jake that's awesome thank you Jake for staying up late sorry we didn't pull a shoe size 14 for you and yes we will do another running shoe giveaway at some point basically Jake I would say he should check out Mount Falcon is a spot Deer Creek or Boulder if he wants to stay close now there is quite a bit of climbing there something a little easier would be Green Mountain it's a little a little more flat but anyway Jake good question I hope your dad has a good time in Denver okay moving on let's just see here if there's any questions I can jump into let's see oh my goodness okay let's see Trevor asks when you and one other person are leading a race what is the protocol for who should lead oh that's kind of interesting Trevor Trevor okay I'll be honest Trevor I haven't been in the lead of a race like too often but I would say Trevor if it's like a half marathon with with a headwind and somebody is sitting on your tail for over two miles I would certainly I would move to the side and let him I would if he's just if somebody's just drafting off of you like I would not let that happen I like I would fall back a little bit I tuck in anyway that's a good question Trevor but if there's a headwind you should not be and that's I would say that's just basic like if you're running the exact same pace for a half marathon a marathon like longer races nobody should sit on you forever and ever I think it's drafting is good but I do think it's it's good to like yeah I'm not I'm not a fan of just sitting on someone and then out kicking them I'd rather race it and get and see who can see you can win it okay moving on here Gorm ask I had my first run in my hoca carbon rockets today they're awesome expect that except that the right shoe is digging into my heel a little I expect them to be fine with a few more kilometers in them any tips to alleviate this in the meantime okay I want to ask right now for the for the chat who owns the hoca carbon rockets does anybody own them let us know in the chat if you do and are you struggling with it sounds like it was his right heel the heel was digging into into him Gorm I have not had that issue just so you know the full review of this shoe just published yesterday or two days ago no yesterday so I just gave my full review got to go check that out I must say though the more that I run in the carbon rocket the more that I like it I was a little apprehensive at first with the the one millimeter drop or offset from heel to toe and then the weight just over seven ounces in my size I just felt like I felt like it's it's it's moving in the right direction hoca but it's not it's not the perfect shoe yet I will say the upper on the hoca carbon rocket is the best upper I've ever ever worn I mean it is so comfortable this upper hoca you nailed the upper so just putting that out there right now but Gorm I have not had that issue okay moving on let's just see if there's any anyone here let's see okay moving on let's go here let's see okay we've got probably three more in the box oh man we are rocking and rolling okay hey Seth this is from Tristan it sounds like he's in the UK I absolutely love what you're doing on here on YouTube just wondering if there was any way you could change the giveaway slightly so that people outside of the US could get their name in the hat I'm in the UK was fast asleep that's smart congrats to all the winners from Tristan yes we will do a giveaway at some point at noon so noon my time which I think is 6 or 7 p.m. in London I think I think London is seven hours ahead of Colorado so that's a good we will do a giveaway I don't know when but we will we will do one at noon my time good question and of course like the giveaways are for everyone but they're most especially for people who truly need running shoes and can't afford them so just putting that out there like you know two years ago I could not afford brand new running shoes so now I can so I wouldn't put my name in the hat now anyway just wanted to put that out there okay let's keep going here so cool to have everyone here shout out to Caleb and Scott and oh man Kurt okay oh yeah I want to talk about the Vamero 14s in one second okay this is from Alex hey Seth I've been looking for a pair of the New Balance beacons but I am finding it quite hard to find a pair for a good price or ones that ship to Australia are there any shoes as light and soft as the beacons that's from Alex so he's looking for a pair of beacons that are at a good price so I don't have the beacons in the studio right now Alex basically the Skechers go run ride 7 I would say and I don't own this I don't own the GRR 7 is kind of the short short way to say it I don't own that shoe but I have tried the shoe on in Skechers running shoe store and they were good I enjoy I thought they were very comfortable and the cushion was there and I think they're oh man let me know in the chat I think they're around $80 now like they're pretty affordable the Skechers go run ride 7 would be an option I don't know if they're if Skechers is in Australia but anyway Alex I would look into them you know you know what oh man I'm trying to think of another gosh yeah anyway I'll just leave it there Skechers go run ride 7 for affordability good question okay the baby blues that is right Daniel okay moving on one more one more in the box and I'll just jump into the question real quick Scott from the Vermeero 14s Scott I'm deathly afraid of tying the Vermeero 14s on my feet now because like the laces cut into the top of my foot so bad that one time it legit it really took like 10 days for the pain to go away it didn't stop me from running but it was very concerning so I think I laced them too tight Nike I think you really really may because I am not the only one that suffered this pain there are other people out there on the internet who are complaining about the same issue where the laces or something is wrong at the top of the tongue where basically the tongue is not tall enough or there's not enough padding on the tongue of the Nike Vermeero 14 and I love the shoe it's a nice good heavy long run shoe like I like it it's like a good just get miles in it like for me at like 730 to 8 minute pace like just go pound it out and get it done not it's not a fast shoe but I'm I I probably won't wear them until after the marathon I just don't want to risk it at all so good question from Scott like I love the shoe don't the ride is amazing but it just a little too much pain through the top of the foot okay let's see here okay just making sure oh man Caleb says he got the go run ride 7 for $10 at running warehouse oh my goodness yeah they're really cheap they're really cheap good good call to Caleb okay let's see Michael's in the house he says me too I can't find the beacons here in Australia anywhere the new balance online store has one pair size seven and a half us okay good to know Michael I think the Canadian Marathon record holder Cam Levin's is a hocusponsored and running Boston that's from Trevor nice okay let's see here Jason's in the house totally agrees that those laces bite I run the vermero is very loose now I know I know it's crazy it's just crazy I run them loose too and I'm just like whoo I just got to wait I just got to give it time give it a little time on I good shoe but I just I got to figure that out okay let's see here Justin I'm gonna get to you in a second about plantar fasciitis because I know you've been asking about that okay one last question well we do have two but let's just do this one this is from Seth another Seth and it's a long it's kind of a longer one he's in Alabama and he runs actually we've kind of already touched upon this Seth but I'll do it again basically he's wondering I follow your channel and love it I just want to know how to stay positive all the time and not be negative I run at the University of Montevallo in Alabama I know you ran a good time in the 5k and just lately whenever I race or do workouts I just have these negative thoughts that tell me I can't go on what do you do to get through that if you answered it would be awesome I ran 15 19 for a 5k and I know I'm capable of so much more I just get into a race and shut down easily when it begins to hurt and I'm just trying to find out something since you're a positive guy okay Seth good name man oh listen I am not a psychologist and I'm just riffing here we're just riffing right back and forth trying to share from experience not necessarily from a professional psychologist mindset basically it takes time to develop the appreciation of pain and knowing Seth that someday you're gonna be old and you're not gonna be able to race 15 19 for a 5k you're gonna be racing 35 minutes for a 5k because guess what we all get old our knees start to hurt our hips start to go out this happens this is part of the human experience so I always say like I know it's maybe not the easiest thing to hear but I try to keep life in perspective understanding like this pain is beautiful because someday I'm not gonna be able to do this and frankly like today on my 15 mile run I was flying by people and I was like gosh how fortunate am I that these people are like you know they're just like they're not they're just they're just like okay there were some people walking and that's fine walking is good but like I could tell that they were trying to regain their their fitness their their their health like they probably can't run right now because either they're a little too big or whatever the case may be so I'm like gosh how blessed am I to be able to run right now and so Seth oh man so anyway that's like one little approach I take is like someday you're not gonna be able to go crush it on the track and make go into the as Courtney DeWalter says go into the pain cave like go into the pain cave set up some lawn chairs and just and just live a little just enjoy that pain cave a little I love that quote from Courtney so anyway Seth good question I'm not sure if that helps but I just like keep life in perspective know that someday you're gonna you're not gonna be able to do what you get to do you're very very fortunate to be at a university where you can race on a consistent basis all right does that sound good Seth great name and we can keep going back and forth feel free to email me back holy smokes get me fired up Seth get me fired up okay let's see here moving on to okay we're actually gonna save this and let's see where are we at in the chat okay we're gonna open it up anything you want to ask me right now open Q&A anything anything hit me up in the chat we'll go for maybe five to ten more minutes and and this is awesome so cool okay let's see here let's see here oh man so good yes yes expect the pain and welcome it as a friend as you are walking hard working hard enough to to have it show up it is complimenting you on your effort that is right awesome Jordan is here Daniel's here Greg is here shout out to Greg let's see here Anthony's here okay read Trevor says read Alex Hutchinson's endure nice like I'm guessing he's a real he's really good at like getting over these getting over you know mental challenges when it comes to racing okay I'm waiting for the questions to stream in here docute asks worst running memory I mean docute there's very few but you know what you know it comes to mind immediately is when you have to go to the bathroom it's sorry it's sorry to go there but like when your stomach is just like all tied up in knots that is probably one of the worst situations oh that is not good so yeah you know I went there I went there we're family here okay let's see Andrew asks how do you pace your long runs Andrew I usually go for seven to seven thirty pace right now when I'm fit when I'm just working into my fitness it's probably like eight minute pace eight thirty pace roughly good question Andrew but yeah seven to seven thirty pace for my long runs okay Daniel asked do you plan on going for a PR in the 5k oh man Daniel Daniel Daniel so my PR for the 5k is 1446 I ran it in Eugene Oregon at the University of Oregon 12 years ago when I was in college and it was at you know basically sea level and I felt real good like it was a good race but then I had a lot of injuries so I was unable to drop that PR time down lower but I will say Daniel I'm feeling very very good right now and like strong and fit and I'm gonna I'm gonna race on on Sunday at the so I'm racing the cookie chase 5k in Denver if you live in Denver come out to the cookie chase 5k you can register I think the day of and this is gonna be a good time so I'm gonna race and I'm gonna see what we can do listen we're at elevation here but I'm gonna go for I'm gonna I'm gonna go for broke as I like to say okay Trevor asked do you think you'll have a grandson named Seth Trevor I wouldn't be surprised I would not be surprised that's a good question okay let's see here let's see any tips for stress fractures oh man I've had nine stress fractures in my life so you're speaking my language you got to get in a boot immediately so put yourself in a boot put yourself on crutches if you want to heal even quicker usually I did crutches for two weeks and then a boot for four weeks and then during that time I was in the pool every single day aqua jogging and swimming and that actually was pretty darn good and then I would hit the stationary bike real hard that all worked pretty well to keep okay fitness you lose muscle strength but um so yeah that would be a couple ideas for you but yeah boot crutches oh man I had a lot of stress fractures so that was crazy times oh runner mom hall is in the house from Seattle I love it thank you for being here okay planer fasciitis real quick stretch your hamstrings and your calves hamstrings and calves three times a day ten minutes each session so 30 minutes a day hamstrings and calves hams your I am I learned last year like your planer fasciitis is not it doesn't start at your foot it starts because your entire kinetic chain like from your from your basically your lower back all the way down to your your toes it's all connected so anyway um yeah you want to really stretch out and then gentle massaging on your arch not on your heel so gentle massaging at first and then slowly you can get you can dig in a little bit more just trying to loosen up that fascia tendon but stay away from the heel because that's where it's probably inflamed and hurting the most again things that I've learned over time okay moving on Tyler asks am I coming to Wisconsin anytime soon I don't think so but I'd love to race in Wisconsin at some point let's see do I run daily I struggle running more than two to three times a day two to three times and we'd love to run more often any tips ways to increase thanks that's from Dominic I do run every day but I do take like a Christmas time I always take two to three weeks off every Christmas like no matter what and then after Cleveland I will take on I'll take a week maybe ten days I'm a big big fan of taking long chunks of time off after a peak race so how to increase I would say two to three times a week is a great place to start I always say though like five is this is a beautiful number I think you know especially if you're not if you haven't been running for years and years running every day can be it can be physically draining but also a little bit of a risk of injure of getting an injury so I would say shooting for five days a week is great because then you can do a rest day in the middle of the week and then maybe Sunday you take a rest day as well and then every other day you're running how to how to get there oh man I mean I think priorities oh it's like you just have you got to maybe say no to say no to like I used to play softball I love softball say no to softball and maybe say yes to running or I don't know you might have to cut something out of your schedule so good question I wish I had more for you okay holy smokes there are a lot of questions here when was the last time I had a side stitch that's from Justin I don't know I mean they happen I don't know maybe a month ago they happen occasionally you know they'll pop it'll pop up yeah they're no fun they're no fun let's see here okay oh boy I don't know if I can get to all these let's see alright Ben Ben agrees for planter fasciitis let's see Michael says he just grabbed a pair of beacons still expensive but hey nice Anthony asks have you ever been injured in your taper for a race how did you balance recovery and not losing fitness yes Anthony I have been injured in a taper for a race and gosh it depends on how far out but my injury happened like six days before so I honest Anthony I raced I raced through it I just ran through it I was like ah like I gotta go this is now is the moment so I wouldn't necessarily recommend that unless you're you know yeah I wouldn't recommend that but I have raced through yeah I have done a race on an injury so gosh let's see here okay I'm just trying to and always if you if you put a question mark at the end of your question it does help me find them here in the chat let's see oh my goodness sports fan is huge for cross country okay alright I'm not seeing any other questions so maybe we're good I'm just seeing like conversations happening okay Carl asks why do I have Strava on the blackboard behind me so Carl basically well first of all we have D'Amore Global Running is the group that we have on Strava there's like 1200 runners now in that group it's crazy last week we ran collectively together 26,000 miles together what that's like once around the earth 26,000 miles almost and so but the reason Strava is up there Carl is that basically why is it up there a lot of questions are coming like when I post my run people will ask questions which I love but I don't always have time I don't have time to answer all of them so what I'm doing now is I'm copying and pasting those questions for the live streams on Wednesdays does that make sense Carl so basically that's why it's up there is to oh yeah just to let everybody know keep the questions coming but I'm gonna be start answering the questions in the live stream because it's just like the volume of questions is bountiful if you know what I mean okay I think we're good I think we're good unless there's oh thank you for that super chat Tyler I love it I love it appreciate that oh Jim I apologize I met I'm not in a three-piece suit I am that was Jim that was an old photo I had to get a thumbnail up Jim I'm sorry I do I little a little a little clickbait there I do apologize okay Christian asks are you having a meet-up at the Cleveland Marathon because I'm running it and would love to meet you yes Christian it's gonna be after the race it will not be before I like to get in the zone I like to focus I need to rest right I'm a big advocate of staying off your feet the day before or two even two days before a peak race like you want to get a shakeout run in make sure the legs are still moving but I'm a big fan of of staying off your feet the day before a peak race so it'll be after the race I don't know the details yet we will figure it out we will figure it out so stay tuned for details on that okay so let's see and Jules asks what's your favorite kind of coffee Jules darker the better darker the better I if anybody doesn't know like I love coffee and I wish like Jules I can't really afford expensive coffee like I would love to buy high-end coffee at some point in my life but I like dark roast darker the better good question Jules I like those life questions as well okay and okay what we'll take okay I'm gonna take three more three more real quick Dominic asked do you have a rotation for the shoes you run in Dominic how I choose the shoes that I'm going to run in it all depends on the workout and the distance for example like you know I wouldn't take the zoom fly flying it's on a track I wouldn't um well these are all very similar shoes out here right now I wouldn't I wouldn't take the audios for from Adidas on an easy run I wouldn't do that this is a racing shoe so yeah it all depends on what the task at hand is for that particular day good question Dominic hopefully that helps that's a big question actually I could go into more detail on that sometime another time okay and law I have not used cycling workouts to get my aerobic actually okay I take that back in college I did use some cycling workouts to build up my aerobic base but that was yeah that was in college and it was mostly because I was coming off of injuries but good question I don't bike now okay yes I need a bow tie that is right okay two more questions um let's see um oh man so oh man okay there's so many questions it's great you guys you guys are the best okay Alan asks I'm just wondering if you've ever made a vlog on improving one's cadence and I think that question also connects to somebody asked how I work on my running form so basically Alan I need to do another video I'm just it's it's hard to find time but another video on plyometrics so it's plyometrics are basically explosive jumping that you do on a on a soccer field or somewhere there's grass to work on explosive movements and also I spend a lot of time actually today you'll see it in tomorrow's vlog I spend a lot of time just in my living room walking around like on my toes doing duck feet walks all these little movements with my feet to strengthen my ankles and my feet because I think that is the that is the your foot strike so how your foot strikes the ground that is the foundation of your running if your foot strike is a little off it throws everything else off up your entire leg so I always I really focus on strengthening my ankles my Achilles tendon my fascia my my all the teeny tiny muscles and tendons I guess it'd be more tendons and ligaments in my toes all of that so and then from there build up from there up the leg with mr. Robot you guys go search on the channel plyometrics and you might be able to see it's like this it's called I called mr. Roboto and basically you're doing a slow motion like you're going through molasses for like do it for like 15 to 20 meters down a soccer field and you just you do your running form in slow motion going just like really emphasizing every single movement so anyway huh well we'll get we'll get to more of that soon okay one more question oh man Scott and everybody there's just so many I'm gonna take I'm gonna take Daniel sorry guys I just there's just so many Daniel I do drink coffee before a race and I drink coffee before before workouts just a little bit just a little bit I like a little cock first of all I like coffee and a little jolt to the system but you got to watch it on race day definitely tone it back it's probably it's probably like three quarters of a cup like a normal-sized coffee cup not a big one and then and then yeah like three quarters of a cup so good question all right we got to call it it's we've been going for 75 minutes it's amazing I love you guys thank you for being here that was a lot of fun again email me your questions send them to me on Instagram those are probably the two best ways and then if you also want to ask on Strava underneath a run or in demore global running we'll do the same thing a week from tonight April 10th 7 p.m. Mountain time and I'll do my best to answer as many as possible thank you Tanner for that last super chat there dollar nine and nine I appreciate it thank you Tanner and that is all you all are the best we'll do this again and seek beauty work hard and love each other right that's how we roll here on this channel and of course I never know how to stop the the livestream so hold on here yeah I have no clue