 it's ridiculous it's just ridiculous so I know usually kids usually kids get it man man YouTube family can't catch a break marathon training week for building the aerobic engine today was gonna be the day I had to text my brother at 4 a.m. Joseph and tell him that I was not gonna meet him at the base of quandary peak to go run a 14er on this fine morning oh I got hit everyone I got hit I'm off to the doctor get the medicine yada yada man I can't believe I can't it's swollen swollen right here we'll swollen I yeah just checking on my prescription Seth D'amore D'amore D-E-M-O-O-R all right thank you okay thanks well they did not have my prescription ready that's okay that's okay I'll be patient I'll be patient oh I just heard the car true love's home this is gonna do this gets a hot oatmeal she loves trying to take care of me through this sickness she she zipped back out how's it going Maggie I got strep throat it's ridiculous it's just ridiculous so I know usually kids usually kids get it well Joe's Joseph's got something going with the Guinness bug today can't find my can't find my other bugs so we'll go Guinness go Guinness oh hot tea thank you thank you so much full full disclosure everyone so I have strep throat just took the medicine so in 24 hours I should not be contagious so that's good but full disclosure Joseph has a throat issue as well and I've been known to finish my kids yogurt sometimes so I think yes here's a a not quite finished yogurt and you know it's just like you don't want to see it go to waste and so you don't you know learn lesson learned no sharing spoons when kids are sick around the house so anyway this is this is life this happens this happens but at least got a hot tea hot oatmeal we're gonna get through this we're gonna get through this all right here we go I must say I'm beyond impressed with the ears that are listening to this vlog and have noticed that the audio is just a little bit off I can barely notice the echo in here because these are not up on the wall yet but I just blown away like maybe two or three people have commented in the last two weeks saying Seth I noticed the audio is just a little different right now so I'm hoping putting these up backup helps with this gorilla spray on adhesive okay and yes shout out to line up thank you line I hope I've seen your name right for sending the card and the pair of shoes for the next running shoe giveaway thank you as the card says EWE love it love it all right here we go let's put these up here all right everyone I think we're looking pretty good in the studio hopefully it sounds okay and it does sound just a little bit better to my ear but it might be because I'm wearing a hat all right let's dive into the fourth week of marathon training starts today what is the range of mileage that I'm shooting for 60 to 70 miles for the week all right and there it is on your screen in kilometers now the goal for today before this issue popped up in my throat was to go back to this mountain that's right beautiful quandary peak a 14,000 foot mountain here in Colorado I was gonna meet my brother there at the trailhead we're gonna reschedule for another day but the goal was to really start to build that aerobic base that remember what I'm talking about the the pyramid all right that aerobic base at the bottom of the pyramid what happens when you go to high altitudes especially above 8,000 feet above sea level you start to recruit more red blood cells and red blood cells help deliver oxygen to our muscles when we are exercising hard so but we have to delay obviously have to delay the run today it's actually it's probably for the better because it's turning into a snowstorm outside right now we will hope maybe next week we shall see but all right so here is the schedule and just so you know my schedule of running is flexible why because things pop up like getting sick or you know something with the family scheduling or so I do post all of my training schedule down in the description you got to click on a little arrow somewhere just below this video and then it opens up the description and then scroll to the bottom of that description and then I lay out day by day the volume that I'm shooting for and the pace that I'm shooting for but huge caveat is that I keep all of that training very flexible depending on once again how I'm feeling on that particular day but here you go here is the training for this week Monday through Sunday all right that's how I set up my training week Monday through Sunday with a with a range of 60 to 70 miles for the fourth week of marathon training all right so there you go and yes what do you notice all right what do you notice there a lot of huh a lot of easy and steezy all right a lot of easy and steezy we're still in those base built we're still in the base building stage in case you missed the vlog from last week where I laid out my pacing chart for easy days steezy days steady days we're not even we're out we're not really going to hit as a steady day this week we might if I feel really good toward the end of the week but I'm going to keep it right in that 715 to 745 range and steady for me starts right at 7 minutes a mile and once again there is all that on your screen in kilometers and then 10 to 14 days from now so entering week 5 of the marathon training block I will begin to introduce tempo runs I cannot wait so that'll be middle to the end of next week all right does that make sense so again my goal right now is simply to increase my aerobic capacity with these types of runs slowly building up my volume oh where is it here it is slowly building up my volume and again so here we are week 4 all right so we're going up hopefully you can see that we're going up the scale here to that 60 to 70 mile a week range and eventually okay but to supplement this kind of for me slower easy days steezy days I'm supplementing this with plyometric work in order to keep that turnover going without introducing hard interval sessions at this point so despite this little challenge of getting sick today which by the way I'm already feeling better because of the medicine it really helps mentally I have found at the beginning of the training block to tell myself there's at least at least going to be five hopefully no more than 10 so that 5 to 10 days out of 14 weeks in my case whatever your training block might be but that 5 to 10 days where the day is just going to be crazy hard whether you're sick whether you're injured whether you're traveling for work or for whatever you know whatever the case may be and you're you're running and your training is just thrown off like today with the sickness so it helps me mentally just to embrace it ahead of time and then you could it just bounces off of you at least that's what I have found it bounces off of you and you you you wake up the next day hopefully feeling better but you wake up the next day recharged and ready to begin the training once again okay here we go question of the day I think I asked this in December but I'm gonna ask it again what is your next race have you registered what's the distance where is it located and yeah tell us a little story behind it why you chose that particular race for me frankly everyone I'm still I'm registered for the Homburg marathon but I'm still trying to figure out my schedule for tuning up for the Homburg marathon whether I do a 10 mile tune up a half marathon tune up it's really difficult in Colorado to find half marathon races in March because we March is actually the snowiest month of the year for Colorado it's kind of it's not December or January so we shall see I'm still fine tuning that piece of the puzzle all right everyone I don't know if the vlog is over if it is over the end screens are gonna come on the screen and about Ted's I give it if it's not over then you'll see what I'm doing next all right here we go oh there they are there they are I now we're closing out the vlog YouTube family and basically true love is making me some chicken noodle soup here thank you so much a little soup baby bump hello baby's coming right along coming right along cooking cooking in the oven so we love you and thank you for being here thanks for watching a day that did not go off as planned you know what I mean didn't go quite as planned but that's okay so all right everyone we're gonna toss it back on the right to should you run when you are sick that'll be on the right and on the left we will toss it back to something else something else I'm not even sure all right let's see beauty work hard and love each other see you tomorrow