 good afternoon YouTube welcome here we are let's just make sure everything is working okay hold on one second here let me just jump on what a day it is Thursday February 7th basically I last night I went to a concert with my mom it was amazing Elton John and I was not able to I was not able to live stream because we were rocking out with Elton John at the Pepsi Center here in Denver Colorado and then yesterday we were gonna live stream at noon but probably about an hour and a half before we went live the internet went out and not just at our house but it sounded like it hit the whole neighborhood so thankfully they came out and fixed it yesterday pretty quickly but not quick enough to do a live stream yesterday so therefore here we are on Thursday February 7th and thank you for being here let's see shout out first of all a shout out to Europe because this is this is pretty big and let me know okay oh okay there's it it sounds like there's a double hold on I know this happened this is crazy okay hold on okay there we go I apologize I just I think I muted it yesterday but okay how about now how about now so I'll just start I'll just keep talking because basically it's the internal microphone on the computer and if you don't mute it all the way there somehow there's an echo and so I believe we're gonna be good to go now okay thank you patriotic runner there we go Matthew Sebastian Adrian oh my goodness there's 48 watching and so there we go okay let me just begin again and say that usually we live stream Wednesdays at 7 p.m. mountain time but this week was we were off a little bit because I went to the Elton John concert last night with my mom it was amazing it's his farewell tour he did great rocked it out for over two hours and then okay and yes I would like to just check in in the chat box if you could let us know where you're from and again shout out to Europe shout out to Europe a lot of times when we do the live streams at 7 p.m. mountain time hopefully everybody in Europe is sleeping and catching up on rest and recovering from their runs and so I know you're not always able to join but we every now and then we will do a live stream at this time so here we go and let's see so you can hear me it looks like everyone can hear me all right I'm gonna give some shout outs real quick to the to the chat let's see we got Kevin tropical runner Daniel all that's great okay David Kevin Johnny Jay Derek Adrian Jesse Matthew oh my goodness Jason Edwin let's see there we go so yes and oh my goodness we got Greeley Colorado represented the Netherlands Germany shout out to Germany and I'm so glad that Europe is here I actually want to talk about Europe on today and yeah so let's see East Texas awesome another Germany Belgium oh my goodness what how cool Jordan from Belgium did you know Jordan my last name is D'Amour and actually my family ancestry or roots go back to Belgium so Belgium has a special place in my heart Detroit all right 62 watching and yes as we get going if you could share the link spread it around to Twitter Facebook wherever you want Instagram and we'll see if we can get as many people on here as possible before we get going let's see okay let me just pull up some notes Finland okay and I also like to ask at the beginning of every live stream how was your run today how was your run what did you do and of course we'll talk about Strava in a minute but how was your run let us know in the chat box I actually have not run yet today it's noon here in Colorado so I will be doing that later today so I actually have not run but how was your run today let us know I'm gonna take a sip of sip of coffee it's it's chilly in Denver today it's chilly so oh my goodness okay it's so great just to see everybody oh my goodness wow welcome welcome welcome okay so first of all as we get going here and again thank you for sharing that link on the side in the chat if you're asking questions I'm not always able to answer all of the questions because they just come in really fast but there is this feature called super chat where you can pitch a little money to the channel and it basically highlights the comment or the question and you know I will answer all of the super chats so I just want to let all of you know that and also on the more global running on Strava okay I'm just looking at all of your runs today hold on one second six mile tempo awesome Johnny getting 11 miles in later today super cold nine degrees out whoo okay let's see Jay just got off work I'm an afternoon runner I know Jay I get it I try to be a morning runner but it doesn't always happen let's see Alex 18k 438 per kilometer nice work that's awesome Joey five mile run today temperature dropped 25 degrees today wow Jamie rest day for me Marathon number six on Sunday for me Jamie you're just crushing it with this weekly marathon business oh my goodness it's awesome to follow you DNS track workout track was covered with a quarter inch of ice that's from Victor oh my goodness and seven miles in strong winds from Derek whoo oh my good job Derek getting out there I tell you what running in the wind it makes you tough and it makes you focus on your form if it's really windy like it really makes you focus on your form in or if it's a bad bad day out so good work Derek okay Kurt eight mile recovery with strides Kevin eight mile easy run today Matthew got to get out for a few miles still hoping a former CU teammate of yours joins me oh my goodness that's awesome oh I think I know who you're talking about that's amazing Matthew oh my goodness that's crazy scared of eight mile MP today okay Chris that's from Chris yeah yeah you got me you know some workouts can put you on put you on edge a little bit thunder flash 10k run on ice and innovate art artic claws oh my goodness I want to try the artic claws so bad basically these are running shoes everybody that have built-in spikes like micro spike hold on so instead of putting screws in the bottom of your shoes like I did to my Solomon speed cross fours these artic claws have like built-in micro spikes I believe I'm correct on that correct me if I'm wrong so okay beautiful to see everybody and thank you 79 here watching this is amazing looks like you guys have had some good workouts today okay let's see let me jump in to Strava okay this is okay let's see let me just hit refresh here on the demore global running so if you're on Strava and listen I know there's other apps out there for tracking running I think Strava is the best one as far as the overall global running community and again as I warned last week you don't want to be comparing yourself to other people on Strava because guess what they are at different points in their training block they might have a race in six weeks and you might have a race in 12 weeks okay and so like you can't be I think that can be a little bit of a temptation and I'm you know I'll admit it as well now when I open up Strava and I'm like wow that's in a minute like the goal of Strava is to encourage each other and to I would say you can like glean information and I like training ideas for sure but just remember like your training block is is set your training blocks are going to be different than everybody else unless of course you're like training with a team and you're all doing the same training block but I just want to mention that and I do want to give some shout outs to last week's leaderboard in the demore global running group on Strava and I'm just looking here it looks like there's now 745 runners and frankly YouTube family members you guys are just rocking it 745 so last week holy smokes Thad ran 125 miles Thad that is quite a week of running congratulations James had 93 and Wootour I'm not going to say your last name correctly but Wootour or maybe it's pronounced Walter had 88 and then for climbing it was Brett who was so vertical climbing so ascent was 10,746 feet by Brett I don't know Brett if you are local or not I think you might be in Colorado so he was first I came in second with 10,738 so you got me by 8 feet it looks like that's or 12 feet that's awesome man Michael Reagan had 10,434 feet of climbing so just so cool to see everybody's hard work right you know how I like to talk about hard work here on YouTube so anyway shout out to everybody on the demore global running okay so wow 94 here this is amazing keep it keep it coming and let's dive into now I wanted to sense Europe is I think well represented in the chat box because oh my goodness and we got Forest of Dean runner here Jamie oh my goodness these are other so just so you know these are other youtubers who make running videos so I'm just going to give some shout outs to Jamie Stewart and Forest of Dean runner FOD run you'll see him in the chat box and so anyway I'm all about like spread in the love and there's plenty of other I'm not you know if you only subscribe to me as a running YouTube channel just know there is a really really strong community of runners out there that publish regularly if not every day on YouTube so welcome to Europe and let's see let me just open up here with a couple questions for all of you if you if you want to say trivia questions I want to and I want to focus in on Europe so here we go hold on let me just I'm just reading it real quick here I wrote it down okay which ultra marathon runner and where is this person from who holds the world record for the longest distance run in 365 days another way to say that who has the most miles I over a 365 day period I will just say this person is from Europe what is this person's name and where is he from no Google does anybody know so this is like reaching out to the ultra running world especially who has the world record for the most miles run over a 365 day period all right can anybody guess here oh my goodness here we go here we go I'm gonna be monitoring the chat monitoring the chat and okay I realize that's a pretty niche question so if you do need to do a little research maybe just not straight to Google I understand let's see here if it comes in in the chat and again thank you every oh my goodness we're over a hundred people watching that's amazing it is not Killian it is not Killian good good guess any other and then I can give you a hint I will say yes Alex okay so I will just say he's a Frenchman he's a Frenchman no I'm and I'm talking more about it's not Anton although that's another good good guess all right I'll just tell you Serge Girard Serge Girard from France he ran 16,783 miles or 27,000 kilometers in one year so that's pretty amazing that is pretty amazing good good guess Kurt Francois not not that Francois okay moving on what is the oldest marathon in Europe what is the oldest marathon in Europe and when did it happen what was the first year of the oldest marathon in Europe okay here we go I'm just monitoring the chat oh my goodness you all are amazing over a hundred people here yes crikey is correct it's a lot of miles a lot of miles okay anybody else here what is the oldest marathon in Europe and when did it happen I'll also just say this marathon is the second oldest in the world just after Boston nice thank you Berlin nope Athens nope Greece it's not in Greece well okay I think I know what you're thinking there cuz like the first you know even though it wasn't really a marathon race and I'm talking about the mayor a marathon race the oldest marathon race oh I'm sorry if I didn't specify that so the oldest marathon race sorry I should have qualified that if I didn't say it I know it's not it's not Athens it's not Greece it's actually and I'm not gonna say this correctly the Cosis Peace Marathon in Slovakia in 1924 how cool is that that is the second oldest marathon in the world I thought that was pretty neat kind of off the beaten path and so and I'm not I'm not pronouncing it exactly correctly so there you go yes so anyway all right moving on to one more one more and this connects to everyone in the UK this should be a little easier what year did the the marathon Olympic event happen where they extended the distance from 25 miles to 26.2 miles it's a pretty neat story as to why it happened I won't get into it but what year was it this is the last question when they did you know they actually extended in the Olympics in this year from 25 miles so 40 kilometers to 26.2 miles 42 kilometers basically so let's see I'll just monitor the chat over here thank you for being here by the way and yeah let's see here let's see here okay I'm just monitoring monitoring as they're coming in as they're coming in and a shout out again to the blue collar runner Jamie Kareem David oh close Zoli close close Kalista Joe let's see you're getting close not quite there you go there you go who's here we are running I believe it's here at 1908 at the London Olympics in 1908 that's right I won't get into the whole story but basically they wanted the Olympic they wanted the marathon to finish at a particular spot and so and I forget the name of the location but you all from the UK probably know the story but anyway they extended the marathon and then that solidify and think of this they extended the distance to 26.2 and then look at Kipchogi from Kenya who's who was trying to break two hours what was it night last year or the year before and imagine if they had not extended that distance the two hour barrier would have already been broken like easily and so I think it's like destiny that the marathon distance was extended to that 26.2 miles or 42 kilometers bait you know give or take and therefore it just makes like the marathon challenge of breaking two hours all the better I just love that like little piece of history and so okay moving on and yes 1908 let's see okay and I'm just gonna give a few shout outs here to Adrian Thomas Zoli brothers Kosh Ivan let's see Ben let's see Michael oh my goodness thank you everyone for yes finally a stream for Europe that is right Michael here we are and now Europe just so you know I have been to Europe I don't know probably three four five times and my brother actually asked me maybe a month ago he said you know a good question to ask everyone on YouTube would be like what is their memory of their favorite run of the of their entire life and I I would have to say I probably have like a top three list but I'd say two of the top three are we're in Europe for example one time I was in Austria and I was in Salzburg you know traveling and visiting and basically I got lost I got we were staying at a hostel in Salzburg Austria I went out and the bus that we were touring was getting ready to leave but I wanted to get a run-in before the bus was leaving and so I left way early like five I think it was like between 5 30 and 6 a.m. and the bus was scheduled to leave around 9 a.m. and basically I got lost everyone was freaking out they didn't know like I told someone I was leaving to go for a run but I was back I you know way past the time that I said I would be and but it was honestly one of the best runs of my entire life was in Salzburg Austria just getting lost up in the hills above Salzburg and like exploring the old buildings and like the cobblestone and I must say I must say and again thank you for being here I must say that it was one of the best runs of my life just because of the adventure and the beauty and we Americans like we have old cities in America on the East Coast and old buildings but you guys in Europe like relish the I don't know just relish those those beautiful old areas of the world that I think are beautiful to run in so anyway I just wanted to mention that story and so if you are from Europe let us know in the chat and let us know and I know you've already oh my goodness like Fabian from France let us know in the chat and let us know if you don't mind typing like one or two sentences what is one of the best runs that you've ever been on in Europe and that's why I have Europe written up here or you could also say what is one of the best races that one could do in Europe whether it's a marathon whether it's an ultra marathon you know for example I definitely have on my bucket list getting into UTMB at some point in my life it's probably gonna be three four five years down the road but for those that don't know UTMB is you know definitely the the biggest ultra marathon in the world as far as just overall overall prestige and difficulty it takes place in Chamonix France and I have dreams of I have dreams of getting over there and racing that race so let us know if you are from and again thank you oh my goodness over a hundred people still to hear watching okay I'm just gonna read through the chat here let's see any Dublin marathon okay great support at the double that's awesome and I've actually been to Dublin and it's beautiful and I don't remember like it being too hilly maybe a little bit on the outskirts so maybe it would be I don't know if it'd be a fairly flat course Amsterdam that would be awesome Nellis I love I love that Chamonix that's right Chamonix shout out to Chamonix let's see here where else I'm just monitoring the chat over here midnight Sun marathon in Norway David that sounds really fun oh my goodness just so you know like I love I love the different parts of Europe but Norway like and I know Norway's in Europe but I mean like Norway is on another level I don't know if there's anyone watching from Norway right now but Norway really is on another level as far as natural beauty and landscape okay Frankfurt marathon nice great event plus first race I could finish sub three congrats Michael I love your channel thank you brothers Kosh Vienna City marathon ABCDEFG that sounds great Vienna City Dublin again Wachau marathon in Austria I'm not saying that correctly but that's interesting okay the Sydney marathon I don't know if you mean Sydney Australia or thank you for that though Art van der Lee David looks awesome Louise Berlin marathon the fastest one you are correct Jamie Stewart Scotland the Loch Ness marathon or the Spice side way ultra marathon Joe Norway would be up your alley absolutely David at Edinburgh marathon of course and then Edwin Snowdonia marathon in Wales and Elliot running in the mountains in Norway yes in the Paris marathon from Fabian and I believe I believe the ring of Steve the ring of steel skyrace in Scotland I believe it's the oldest trail race in Europe I and I was trying to find some more research but if I remember correctly it was started in 1895 1895 so the ring of steel skyrace is really high who knows that might be a 2020 goal for me just so if you're in Scotland or that area of the world of Europe I would be very interested in going there okay let's see Edinburgh yes okay yes age did that last year didn't he yes he did you're correct forest of Dean runner he did do that you are correct there are so many I only started running last year but I'm doing races this year to get points for the CCC for next year the the full UTMB is still far out that's right bike in motion and I believe you are you're getting a lot of vertical right now bike in motion yes ring of steel it's on the list okay we're gonna move on thank you for being here by the way to everybody and shout out again we just been talking about Europe and when we open it up to open Q&A I'm happy to field more questions about Europe I do want to move on though to kind of a little bit of a crazy topic basically you probably if you're plugged into the running world you probably saw in the news this week in Colorado a trail runner a runner was out on the trails and he was attacked from behind by a mountain lion by a mountain lion I don't know if in Europe you call them I don't mean I don't even actually know if they're if these animals are in Europe they can also be called Cougars Puma's in Colorado we call the mountain lions if you just Google mountain lion Colorado it'll be it'll be the first like two or three hits on Google as far as this gentleman getting attacked now I don't think there's any pictures of him thankfully but he was attacked oh and I should just say he lived he lived he was not killed by the mountain lion and listen I don't want to like this is a it's been a big topic here in Colorado in the last like three or four days and I don't want to scare anybody but I do want to just as a trail runner bring it up with all of you that there are real risks out there that you have to be aware of you got to be aware of your surroundings and so this mountain lion was an 80 pound mountain lion which actually means it was kind of smaller it was a bait a baby mountain lion they can get all I think they can get easily over 120 140 pounds and that's probably why this gentleman survived and so not to like I'm not trying to make light of it it's just like absolutely insane the gentleman actually choked out the mountain lion like he choked like I don't know how nobody knows like the full I haven't seen the full story yet because I think the gentleman is still in the hospital recovering but I'm guessing he some I don't know but he choked out the mountain lion and the mountain lion definitely like attacked him and messed him up and I've also I've heard that baby mountain lions are more susceptible to attacks because they're trying to establish their hunting territory and they're not quite they're not established they don't have an established hunting area yet and so they can go after easier quote-unquote easier prey and anyway I just wanted that's why mountain lions is rid up written up here and I also just want to say like for anyone in Colorado or Utah or other parts of the world as well we just need to be aware of our surroundings as we're out there in the trails and listen I've never seen a mountain lion I've actually I don't think yeah in a zoo or in the wild they're very hard to spot I have I have seen a bear but it was actually in the city limits of Boulder Colorado and with a mountain lion and a bear and again you can chime in to the chat yes he and Daniel thank you for chiming in he killed the mountain lion I should man did I mention that so he choked the mountain lion and he killed it so he lived the mountain lion didn't make it but basically I guess I would be interested to hear in the chat like have you what animals have you seen out in the wild and have you had any scary encounters oh my goodness and I'm just remembering Forest of Dean runner I think you have had quite a few encounters with wild boars and it sounds like they're kind of dangerous let us know in the chat but and in Colorado one of the most dangerous animals that you can encounter is the moose if you get between a moose and its babies that we're talking not good moose can become very aggressive and I know they're not your typical predatory animal but a moose will mess you up and they're fast and they will just stomp you down so I've actually seen a moose and it was pretty it you know you just you just back up slowly and that's I guess one tip of advice is you don't want to run away think so bike in motion said thank God we don't have any of those Puma's here in Europe interesting yes I should try I wouldn't mind interviewing him if he'd be willing to come on it's but yeah we'll see you had Alex said I had an encounter with a wild sheep today so basically yeah let us know let me know like if you had any encounters with wild animals I've seen a moose and I've seen a bear and basically with a bear it was in the city limits and so it was more interested in the trash over me and I think it was just kind of looking around and basically you see the bear and then you slowly back up you slowly back up like you don't want to run and if you are you know obviously if you're attacked like you need to fight back as best you can but I don't carry I don't carry mace I don't carry you know a knife I've thought about a knife actually like I have thought about a knife just so you know I you know I don't carry a gun and I you know the most important thing is to just be aware of your surroundings and I guess one last tip that I've heard is that you want to you want to make your presence known in the wild like you don't want to startle a moose or startle any big animal so I actually you know when I'm out in a certain area of the mountains and a lot of times I am in the mountains alone and not when I'm doing 14 or is but more like 8 like 8,000 feet above sea level to like 10,000 or 11,000 that's kind of the zone where some of these animals hang out a lot I will clap my hands and make my presence known I will whistle I will shout a little bit but I'll just kind of make noise as I'm running down the trail in order to just let everything out there know like hey I'm here you probably you know you're probably a little scared of me because I'm making this where this weird noise so anyway that's a tip that I've heard before is you want to make your presence known when you're out there so alright I'm gonna jump into the chat here a little bit let's see Justin says sometimes Charlotte natives can be more dangerous than wild animals Justin yes we got to be careful of some of those humans out there it's actually no joke no joke cat while hiking Hanging Lake we saw what we think was a wild cat watching us from the top of the cliff wow yeah that's scary and let's see so where are we here Victor said Cobra Cobra chicken aka Canadian goose yeah Canadian geese I actually when I'm running through parks geese can get a little aggressive like they'll kind of lunge at me and yeah I don't know what it feels like to get bitten by a Canadian goose Jamie says seagulls when they have young laugh out loud not quite mountain lions oh interesting so seagulls can be aggressive interesting okay oh I saw somebody said let's see here Jason said I saw a lion on Mount Sinitas both my wife and I watched it as it crouched in the grass wow Jason oh my goodness I'd be fascinated to hear what happened after that okay Lauren said I ran with my wife last week that was pretty scary all Lawrence come on now come on now Peter said had my ankles nipped at by a few Yorkies Yorkie is a wee dog haha that's awesome but Peter yes Yorkies can bite and guess what I've been bitten by a German shepherd on a run that was no no dice that was not fun let's see okay let's see art van der Lee said people should stand firm and make an effort to look larger and if attacked fight back using any weapon at hand yes that's a good point like if you have a jacket kind of pull it above you and just kind of look around and make yourself look as big as possible and yes you want to be as loud as possible but yeah so it's definitely a something to be aware of and it was big news in Colorado this mountain lion attack and okay I I'm just I just want to be you know I just want to share stats like attacks do happen and people do are killed so I just was reading articles and I don't want to scare anyone but it's just something to be aware of like these these attacks do happen so okay we can move on I'm just reading through the the chat here and thank you for being here by the way everyone Kurt Justin Jack let's see Nellis yes and loose running dogs can be a huge challenge as it is it as it appears here in the chat that people have been chased down and probably even bitten sometimes okay it's let's move on that's those are the two points I wanted to talk about today shout out again to everyone in Europe whether it's Belgium Germany the Netherlands I haven't seen Spain or Italy Italy yet represented in the chat if you're from Spain or Italy let us know and boy we're rising up to 120 watching this is amazing let's see I think I also saw Poland and let's see who else was there Sweden so anyway shout out to Europe and we talked a little bit about racing in Europe we've talked about the mountain lions and now I would like to open it up to open Q&A of course of course I've got and this week we're going with the we're going with the on box the on running shoe box so what I do if you're new people can email me their questions or email me or send them to me on Instagram those are probably the two best places second would probably be on the De more global or third would probably be on the De more global running group on Strava and what I'll do is every week I will monitor the post you know you can post on that group and if you ask a question there on the De more global running I will add it to the box I actually print it off yes with a paper printer and I put them in the box and then I draw out of the box and I answer questions so let's get the questions rolling in in the chat any question you have whether it's about training whether it's about shoes whether it's about mountain lions whether it's about anything frankly life in general so let's start off with this is from Dan so Dan asks let's see maybe I need to run some hills at the end of some longer runs okay so this gentleman Dan he's running the black canyon 100k which is basically 60 miles 62 miles he's running it in two weeks any tips eat and drink as much as possible it's his first ultra hoping my work training pays off we will see so basically he's asking for tips on running 100k and Dan if it's your first one I would recommend mentally in your mind saying to yourself that the race begins at 50k meaning take your time be patient don't race the first 50k frankly you just get through it almost approach that first 50k as a warm-up and then once you get to that halfway point you can start to tell yourself okay my legs are still on my body I'm still moving forward and and I can finish this I can finish this thing in the last 50k so anyway that's how I would break up the race like just especially since it's your first one definitely fuel up I would eat real food like 100k that's gonna take that's probably gonna take you you know I could take you 10 hours I don't know how fast you are but that's that's a good solid day depending on the course so I would recommend eating real food and not just doing goose and gels and and gummies like you know I I don't like I gosh 100k I mean I like it depending on if you're running at night a little bit but I like a nice warm soup just like a broth based soup that has some sodium and that's another thing okay like don't be afraid of salt tablets you got to be careful but I that was a mistake I made I did not take in enough salt in my 100k or sorry in my 100 mile race so if it's hot out you might want to take salt tablets okay let's see diving into the chat haha Italy is here oh that's awesome okay Spain but living in Switzerland awesome David let's see so I'm just looking for some questions here in the chat let's see okay Denmark is here that's awesome okay Robert asks how do you fuel your long runs Robert you know I like you know specifically I I like Luna bars so as far as like a granola like a granola bar like an energy bar I lean toward Luna bars I just like the taste of Luna bars honey stinger waffles honey stinger waffles is oh they're tasty and when you say a long run like last year I did some 30 mile 40 mile long run so some pretty long stuff and I would say I really started hitting the new I should I need to do a better job at hitting the nutrition around mile 10 as opposed to mile like 22 and that's just kind of the old mentality in my brain of training and college like you we never really ate on our long runs we would take water maybe a little bit of Gatorade on our long runs but so anyway I'm actually working on my nutrition as well as I and just so you know I'm running my first marathon on the roads in 2019 and so I need to dial in my nutrition for that marathon and I'm I'm beginning to research different strategies for that because it's it is new territory for me but honey stinger waffles and Luna bars believe it or not like I do want to test out tailwind this year it's a it's an energy drink I've heard great things about tailwind also it what's it called rock tane I believe it's called rock tane so anyway those are a couple things let's see James ask are the hoka carbon fiber plates on sale yet they are for sale but they're not like they're not on a discount price yet James good question and forest of Dean runner ask what's gonna be your peak marathon training mileage week mileage wise that's from forest of Dean runner and sorry I'm trying to get to as many questions as possible let's see I'm going to definitely get to 90 miles per week in this first peak and then I'm gonna drop back down and frankly to answer your question I would love to get up to I'd love to get up to the hundred to 110 range and I know that's a lot I know it's a lot I I know it's a lot but I also have had a lot of experience at the hundred mile per week range in college like that was pretty standard for us getting ready for a 10k so anyway but at the same time I need to factor in everything else in life you know work family and also in Colorado because of so much vertical that we do here that will probably drop the mileage down but I would frankly love a hundred to 110 miles per week that would be a sweet a sweet spot for me I think so good question let's see here what else I'm just looking for more questions and just so you know it always helps if you put a question mark at the end of the question it's easier to me for me to find so Armin asks what did you recommend for warm-up I don't know if you mean like a warm-up for like a race but I always go with like the 2 to 3 mile warm-up followed up by some strides so warm-up for 2 to 3 miles so what is that you know 4 to 5k and then stretch it out do your your stretching routine and then I like to go at least four hard strides so 150 meter kind of basically all out strides so good question let's see here diving back in Armin is from Bavaria awesome let's see hello from London that's from Fernando Dave is from Carlisle UK here that's awesome Dave yes I and just so you know I'm starting to recognize your names associated with your little I don't know what you even call it like your little icon on thumbnail on YouTube your little thumbnail or logo or whatever you want to call it so I'm slowly getting better at recognizing different people okay let's see Art Vanderley asks have you met Kofusi in person yet he mentioned he likes your vlog that's awesome I have not so he lives in Chicago I live in Denver but my wife is from Chicago the Chicago area and so this summer 2019 there's a good chance we're taking a trip out to Chicago to see her family and yeah I will be reaching out to Kofusi we'll do a little collaboration so good question let's see and let's see here okay I'm just diving it is a sub-2-hour marathon realistic in the near future from Tropical Runner absolutely it's absolutely realistic it's gonna take a special talent the perfect weather conditions will it okay but the other question is will it happen in a race or a like how Kipchogi went after it in Italy I believe where was that in Italy by the way that if anybody knows like I think it was northern Italy where Kipchogi tried on that racetrack but in a race I would say we're a much further away I would say five to ten more years in an actual race like Berlin or Rotterdam that would probably be the top two places probably not Chicago only because it's always so hot in Chicago not always but a lot of times even though Chicago is a very flat course that's yeah it's a good question good question okay let's see here Joel ask what do you think about running a marathon the summer between track and cross-country season Joel it sounds like you're in high school maybe college I wouldn't recommend it Joel I think that's I think that would rush you would have to rush your training too much and especially like I don't know I think being a little more like I think it would throw off your cross-country season I'll just put it that way I mean yeah you could pull it off probably but to really race a hard fast road marathon I think your body could get pretty beat up and it might I would suspect it would impact a little bit of your cross-country season especially early on so good question Joel appreciate that yes in Monza Italy Dylan on the F1 track that was a I must say that is a pretty pretty neat video that they put together I think it was national geographic when they filmed him okay so okay Chris asks running leggings shorts or not Chris I'm not exactly sure so I guess if you mean like tights Chris I like tights in the winter to keep my hamstrings warmer so I don't pull a hamstring and then in the summer I definitely wear shorts more so I don't know if that's exactly what you were wondering but Chris good question let's see bike in motion asks do you ever cross train like do a bike session instead of easy miles to rest the legs bike in motion I do not cross train but I probably I would be open to it I would be I would be very open to it on you know especially as I continue to age you know you got to watch yourself whether it's biking whether it's swimming whether it's the elliptical machine which is that machine where you kind of use your arms as well but I don't cross train too much I do go to the gym and I do like strengthening exercises but as far as I getting on a bike to get aerobic development I don't do that but that's a good question I'm suspecting that you do if you do that's awesome give send me some tips I'd appreciate it on let's see here Jordan what are some key workouts for a half marathon I have one month left before the race Jordan um let's see I don't know your training schedule I don't know your training blocks but I always like when I'm thinking about a race and workouts I always like to approach the race by breaking it down some people break their races down into three segments beginning middle and end I usually break it down even a little further to quarters so you know for a half marathon you're looking at a little over gosh now you're now you're testing my math a little over a little over three miles a little over 5k so I like to approach workouts like for a half marathon I would do like three by 3k so that's a pretty like 3k almost two miles with you know with two and a half minutes rest and you know preferably on a surface that is going to be similar to the race course so three by 3k two and a half minutes rest at above race pace effort just to get if you're look like if you're really looking to race a distance I always like to go a little above race effort because it's gonna hurt late in the race and if you're used to that pain it will help so anyway that'd be one idea but again I don't know your training schedule and game plan good question though so let's see okay I'm just looking here and again I can't get to all the questions if you want to throw a super chat I will definitely answer those let's see Jason says Seth is going to break two hours oh man Seth is going to try and break 219 but two hours that'll be for somebody else I have a feeling okay Jamie asks in your high mileage week how many double days would you do yeah Jamie that's a good question I will probably be at two double days maybe three but probably two good question Jamie yeah you got it you know it's really you really got to add doubles at some point really for I'd for me I'd say anything above 70 miles a week and I'm sorry I'm not converting everything to kilometers for isn't that a pain I feel like I would be fine if United States switched to kilometers I feel like it'd make the world a lot easier to deal with as far as the conversions okay just diving back in here so hi DeMor global running that's right Karsten and still over a hundred people watching by the way this is amazing okay let's see I'm gonna dive back into the box on gut feeling which shoes for your marathon Seth oh you're putting me on the spot I think that's from Ed oh I'm not I don't know if I can answer that yet okay I actually cannot answer that yet okay Mike but I'm not afraid to be totally honest with you of course that's why I'm here how could I deny the vaporfly 4% right but I have not tested the Reebok float ride run fast pro yet I haven't tested the on cloud flash I'd be shocked if that was the shoe but you never know I'm still testing the Hoka carbon rocket and yeah so anyway there's there are a lot of options out there actually even the Sockney fast twitch 8 quite a few of you mentioned that you set your half marathon and marathon PRs in the Sockney fast twitch 8 I personally when I tried the fast twitch 8 from Sockney I thought it was a little too stiff and I thought okay this is like a 5k 10k road racing shoe not necessarily half and full I don't know I could be wrong so that's my answer okay here's a super chat here's a super chat from thunder flash I love love the name how much time does it take out of your runs setting up cameras drone shots etc and does it hamper your runs any good question thunder flash good question thanks for the super chat by the way here's the little drone I do get a lot of questions in the comments about how I how I get the aerial shots and I just have to mention here's the drone this is this is the little DJI spark and it does a good job I think it's about 300 US dollars approximately you can buy I think the first generation is cheaper now so it fits in my backpack actually hold on here's I should not call this a backpack this is a vest so it fits in my vest actually if you watch the vlog from a couple days ago where I went to Boulder you saw me putting this little drone in the in the vest and then I have my little remote controller and then I send it up so anyway it's a lot of fun and I hope you enjoy some of the aerial shots that I get for all of you how much time does it take it probably adds about 20 to 30 minutes to the longer runs for the shorter runs like yesterday's vlog I just carry okay here we go hold on you guys are just getting the full you're getting the full backdrop here on video production this is a feiyu feiyu tech I'm not even WG2 gimbal and this is what carries the GoPro 7 and basically I carry this guy along and so this guy is not it also fits in my vest and so anyway like yesterday I only took maybe three or four minutes to set up the shots that you saw in yesterday's vlog and it was a much simpler filming day and so depending on how much time I have in my day will impact the quality of the shots and how long it takes but thank you thunder flash for the question and the super chat that's amazing loving this chat box okay let's see here Chris if you are new to running how soon before doing track speed work to avoid injury hmm Chris that's a good question and the other so Chris just so you know I had a lot of injuries in college and we we trained on a mondo track which means it's a different type of rubber but there's concrete right underneath it's a faster type of track and I did have a lot of injuries I think it was because of this it was the combination of high mileage and and then trained like doing speed work on a track on a hard track and now where I live in Denver there's actually a dirt track not too far from me I'm really excited once the snow melts to get out on that track and and test it out as far as doing speed work on a cinder track a dirt track as opposed to a harder mondo track so Chris to answer your question I would say three to four months of just solid base training where you're healthy completely healthy and you just don't have any aches and pains and you're just good to go and then start to introduce workouts and I don't even know if you have to I would actually start first on dirt or a grass soccer field or like a big you know how sometimes there's soccer fields that have like two or three fields right next to each other football fields for everyone in Europe and so do like a 1k that's what we used to do in college we would do 1k loops around soccer field so that would be my recommendation and then maybe start introducing some faster stuff on actual track workouts so hopefully that answers your question Chris good question let's see here how would you Jack asks how would you adjust your training while moving to a new city at a much higher elevation oh interesting Jack that's kind of exciting I think that's exciting so Jack I would I would just know in your mind mentally that your pacing is gonna be slower of course so if you're trying to do like mile repeats just adjust and I don't know how high you're going up in elevation but you know don't be afraid to back off 10 seconds per mile for your for your mile repeats or if you're doing 1k repeats maybe it's like five seconds per kilometer just like back off the pace a little bit as far as mileage you probably don't need to drop down too much maybe a little bit just to adjust initially but and I would say I would say give it oh man and again it depends on how high you're going but I would say six I would say six weeks I bet in six weeks of training in your new city you will start to really feel better but it there will be an adjustment period for sure so thank you I believe that was Jack who asked that okay diving into the box and let's see here just pulling out a question and again email me your questions or send them to me on Instagram or on demore global running holy smokes okay let's see here this is from Jacob you must have a good stride length I have a high cadence but my stride is about 1.1 meters any tips on it on increasing stride without losing cadence and Jacob great question and I don't know how you quite figured out that 1.1 meters you must have actually you know had somebody measuring it that's awesome so plyometrics was it this morning yes this morning we published a vlog about plyometrics and so I'm really excited I'm gonna make probably three three four five videos about plyometrics moving forward and what are plyometrics they're basically movements exercises that we can do as runners to improve our overall strength suppleness of our tendons and joints and our explosion or our power while running and so if you go watch today's vlog that published today I talk all about plyometrics and it's not the how to do them just frankly introducing the topic to this YouTube running family so Jacob great question and yes so Jacob I'm not gonna get into too many details but just go on the channel look for the plyometrics video or videos that will be publishing soon and I'm really excited about this topic okay great job alright I'm just diving in here trying to monitor your chat you guys are amazing let's see Chris asks how long until your t-shirt are going to be for sale Chris great question so Chris a vlog fan reached out to me recently and and a vlog fan reached out to me recently from North Carolina in fact I feel like he's somewhere here in the chat I saw him earlier and he has he has offered his services to help me with overall design and so Chris I oh man I need to put a deadline I would say I said mid-February and I know we're not quite there yet but I'm hoping oh man let's just say like in the next let's say in the next two weeks okay I got I the toughest thing Chris is researching all the different t-shirt printing companies out there there's so many and it's really extensive and so anyway thank you Chris for asking because they are coming but it's been a lot of work just to research who to go with and so okay let's see here we've been going about an hour a little over an hour now I always want to be respectful of your time and that will be the the lineup and the game plan for these live streams and just so you know I'm also I continue to make progress with the live streaming and interviewing other people live here on the channel so different runners coaches professional runners oh my goodness it's happening but it's really a lot of work to figure out how to do live streaming really well with other people in different locations but I did make some good steps this week next week there's a I'm hoping again remember how we tried to interview my brother last week it didn't work out I'm hoping that it will work next week I actually had to purchase some software to do better live streaming and I'm not actually using that software today because I'm not interviewing another person live but anyway just want to update you on that I'm I'm really hoping that next week what is today Thursday so we might do another live stream sooner rather than later with another person meaning on a different night of the week other than Wednesday only because it might work out better for my brother's schedule okay so this is your last this is your chance to ask any more questions in the chat if you have any other questions I will answer all of them that come in from here forward and then we will probably sign off let's see here what is the best training plan to run a sub-17 5k from Dylan who that is specific the best training plan Dylan I don't know if you're in high school or not I'm guessing you are if you know you're trying to break 17 in the 5k which means you're fast Dylan I would reckon you know you got you always got to start and I yeah it's always hard to just so you know everybody whenever I dish out training advice I always have to put an asterisk because I frankly I don't know your I don't know who you are like as far as your body type your your experience in running but I always will attempt to answer as as best as possible I don't want to like shy away and be scared of questions so I just want to put that out there Dylan I would say 40 to 50 miles a week would be a good volume goal 40 to 50 miles a week and I'm a big fan Dylan of frankly 5k's are fast races they're just fast races I there's no way to get around it like it's it's a short race and I know that might it might sound like a long race now but when you get older like a 5k will appear very short which means it's fast fast fast and so Dylan I'm a really big fan of 300 repeats 300 meter repeats with a 100 meter jog for 5k training and yes you do need to do longer interval training getting ready for a 5k for sure but believe it or not I'm a big fan of fast turnover for the 5k combined with a pretty solid aerobic base and that's where that 40 to 50 miles a week comes in and listen I know that there's high school programs around the country that train at 70 miles a week and I've even heard of some going up to 80 miles a week in high school I think it's too high I I'm just putting it out there I think that's too high for high schoolers so hopefully that helps thank you for the question from Dylan let's see Joey asked what is your favorite running shoe right now right now it's a Solomon Speedcross 5 but guess what tomorrow it could be the Reebok float ride run fast pro but right now this baby is rocking my world it's changing the way I train remember we talked about that a couple days ago on the vlog okay dump jumping back in here after one year of running I run ten key I ran a 10k in 33 20 Andre is that good that's amazing Andre you you have some talent congrats that is very very good good question that's a great great time okay let's see Sebastian thank you that's awesome Sebastian I appreciate that okay let's see should we alternate live stream times going forward for your European fans that's from Adrian Adrian I would love to listen Adrian I am here for you guys I'm here to hopefully bring you a little bit of value hopefully inspire you to get out the door and put those kilometers under your belt and I would love to do this as often as possible obviously time is time is money and like time is precious and I again I want to make sure that these live streams remain at a high quality level and high value level for you if you're gonna be here watching for you know now we're over an hour so listen let's keep talking I love Europe I love but listen I love Asia as well and I know we have a lot of people watching in Singapore and Japan and Australia and the Philippines and all over in Asia as well so let's strategize let's figure out a game plan and we'll make this work so thank you Adrian for your support and for being here okay let's see here which pair of running shoes do you put in your suitcase this is from question for the hobby runner isolated island dilemma I'm what it sounds like you are traveling soon left which pair of running shoes do you put in your suitcase oh I see what you're asking like if I had to only choose one oh man that's a good question okay new balance can I can I choose to new balance beacons and the Nike Pegasus 35 turbos if I could only and if I can only choose one one it probably be the turbos probably the turbos all right so good question left now it also depends does the island have big mountains all right I'll leave it at that what would be a good speed workout for marathon that's from Louise let's see Louise I talked about this on a vlog about a month ago you should go watch that I'll try and link it up above but just type in marathon workouts onto the home page of the YouTube channel on this YouTube channel and you will be able to see some ideas for marathon workouts I like oh Louise speed you said good speed workout for marathons I mean Louise I would say you all you may want to approach marathon workouts more so from the perspective of strength over speed like making sure that your muscles and your legs are built for because the marathon it's it's you know it's a strength effort it is a speed effort as well don't get me wrong like you can run a fast marathon but you're gonna get tired after 18 miles there's no way to get around that so I love the idea of 1200 meter repeats find a hill but not a big hill just a slight uphill so do like six by 1200 meter repeats with a full jog back recovery so you go up the hill 800 meters so you got a good so a half mile and then once you get to the top of the hill crest over the hill and finish the repeat with 400 meters of of you know not kicking but speed where you pick up your turnover so 800 meter up the hill and then crest over the hill and then 400 meters on the flat or if it's a slight downhill that's okay but just like working on that strength up the hill and then making sure that when you crest over the hill you can keep your speed up and I would say six by 1200 with a full jog back recovery so you're gonna be fully recovered aerobically by the time you get back to the starting line that would be an idea hopefully that helps Louise thanks for the question okay I think we're gonna wrap it up there thank you for being here everybody you know you guys are amazing that was a great live stream and I'm so glad Europe was represented today and we will explore future live streaming ideas if you're watching this in the replay go ahead and spread the or actually if you're watching right now go ahead and spread this link around to maybe your running friends that would help this channel so so much if I you know if we brought a little value today a little bit of fun grab the link and then just share it to your running groups on Facebook on Twitter every you know email it out to your running buddies I would appreciate it because that will help that will help me be able to do this more often so I just want to put that out there you're the best thank you so much and I think we're gonna sign off with a good old seek beauty work hard and love each other who we will be back next week and stay tuned all over social media and on YouTube I will announce when it will be it will most it will it will definitely be Wednesday 7 p.m. mountain time but we'll also probably throw in some others as well all right signing off you're the best shutting it down all right