 to the trailhead made it to the trailhead it's chilly out one degree out one degree that's pretty chilly I know that's nothing compared to the polar vortex in the Midwest but still cold for us folk here in Colorado so I'm gonna get my gear on in the back let's do this quandary peak 14,000 feet above sea level big bad wolves today big bad wolves today it's gonna be nice today it's gonna be nice the Sun is coming out actually right now oh it's peeking through the trees one hour and 15 minutes to the top of quandary peak February 1st 2019 one hour and 15 minutes we will take it that was fun I haven't run up quandary peak in let's see sorry I've never run quandary and I've the last time I hiked it was 2012 so I haven't been up here in a while as you know YouTube I love Gray's and Tories if you live in Colorado you know like those are two 14ers that are close to Denver where I live so I can get to the trailhead in an hour so up here but in sorry but in these in the winter time it's a lot harder to get up Gray's and Tories you got to be careful up there whereas quandary it's more doable in the winter so oh my goodness I think I think YouTube I just found a new winter training ground this is awesome take a peek baby quandary peak alright so total time an hour and 49 minutes hour 49 looks like six and a half miles so a little further than I expected so that's good and but I don't it's not my watch is not telling me the elevation gain right now I'll have to upload it first I look I'm guessing it was about 4,000 feet of vertical gain in descent so baby oh man I had that first 14er of 2019 and yes I enjoy going up high getting that deep deep aerobic stimulus up there oh my goodness it just like it's not a lung burn by any means but it's just like a good solid aerobic effort like you're just breathing hard up there no matter no matter especially above once you get above 13,000 feet it just like hits you at least that's when it usually hits me alright back to Denver yes we are gonna talk about double run double runs what is a double run why do a double run why double run why do a double run why not to do a double run and so we're gonna break it down and listen I'm getting ready for a sea level road marathon I haven't forgotten that don't worry I have not forgotten that so after doing a mountain effort now I'm gonna go back down to the city still 5200 feet above sea level and get another run in do a double today back at the studio I'll break down like what's my thought process behind why you should or should not run twice in one day ah what a beautiful moment ladies and gentlemen and just just like that we're back in Denver alright going for my second run today so when I say I'm doubling it just means I'm running twice in one day beautiful day alright doubling up 10 miles in the Nike Pegasus 35s Nike Pegasus 35s we'll talk about those two alright come on easy days easy hard days hard four strides now and then into the gym whoo baby come so tempting so tempting YouTube we're gonna wait come back tomorrow I will open these shoes with you oh I promise I promise you I will not open these shoes without you come back tomorrow to see what's inside that box yes the next pair of running shoes has arrived so let's start first though with a recap from today started off in the speed cross fives and then jumped into the Nike Pegasus 35s for the second run and running in these guys today confirmed my opinion just so you know that I would not run in the 35s past six miles I think I forgot my turbos I forgot my turbos today that was my bad so the next best option in my car were the 35s and it's a good I it's such a comfortable shoe but I just I could after like after seven miles or so my legs are like okay feel a little tired time to time to get a little more cushion under my feet so anyway that was the experience today in the shoes and of course the big bad wolves crushed it going up the mountain today just crushed it and let's jump in now to doubling so what of course as I've said already a double is where you run usually in the morning and then again in the afternoon or the evening and in the summertime oh it's so nice to run like after 7 p.m. when it's like the Sun is setting it's cooling off I man I just love it I love it but the first time I doubled in my life was in college at the University of Colorado under the guidance and leadership of Mark Wetmore and I had never doubled before in my life I didn't double in high school at all and basically it was Tuesdays and Fridays so we doubled twice a week and we would I would run eight miles in the morning and then I would come back in the afternoon and usually do like it's three mile warm-up a workout and then a three mile cool down so it usually ended up being about nine miles so it was a big day and then lifting after that and we did that twice a week if I was a high school cross country or track coach I would lean away from doubling why high school high schoolers ladies and guys are developing so much with height with strength with bone structure like you're it's amazing you don't know it all you high schoolers out there like enjoy this moment when you are young and fresh but I would lean away if I was a high school coach from assigning double runs for runners I just think that like body when you're younger you're you need to sleep more and because like that's when your body is literally like it's crazy kids will go away for the summer and they'll come back in August or September for school and they're like three or four inches taller like that's insane and when are you growing it's like it's when you're sleeping and resting and recovering so now why would you ever consider doubling running twice in a day basically the idea is to get two aerobic stimuluses stimuli into your aerobic system in a 24-hour period so it's is it cutting corners is it advancing your fitness I I'm just gonna say I think it can I think doubling can be a good thing for your training I think I think you could make great strides it obviously you're gonna be running more mileage more kilometers more minutes on feet but there's a ridiculous caveat first of all scheduling for all the mamas and the poppers out there like you are busy and who's got time to run twice in one day right well also think of it this way maybe you only have 25 minutes to run in the morning but you're getting ready for the New York City Marathon in three months and you know that your volume needs to go up like you need more than 35 miles a week you need more like 60 to 75 miles a week well we're busy and you got to drop your kids off at school and you need to go pick up the dry cleaning and so I actually think that if you lead a busy life there's an opportunity to increase your volume by being very strategic in the tining of your runs now you might now you got to be thinking ahead that means I need to get my my running shoes on twice in one day when I could just be doing it once I need to be putting all my running gear on twice in one day when I could just be doing it once and so if you only have 35 minutes in the morning or 45 minutes in the morning boom knockout three miles knock out four miles and then after work before you pick the kids up from school perhaps or maybe you pick them up from school and then they go play at a friend's house or maybe they go to soccer practice and you've got your running shoes in the backseat of the car and as they're they're doing an hour practice on the soccer field you're getting your miles in you're getting your miles and I share this example simply to give you an idea of there are ways to get creative with how you train in order to increase the volume of your running because you do need to be running more than 35 miles a week to get ready for a marathon or you know me even a half marathon frankly and so anyway I just I just want to share that like don't be afraid of the double don't be afraid of the double but here is the other major major major caveat to this doubling in running rest and recovery rest and recovery I'm gonna look again to the East Africans and I'm always impressed I'm always impressed just so you know they are doubling so like the elite African athletes are doubling most days of the week well the run in the morning and they usually run at like 5 a.m. because it can get warm especially in the summertime for them and then they'll run again like a 4 30 or 5 p.m. once it starts to cool off and in my opinion my thesis behind doubling is that you want to take and I broke this rule today but you want to take at least 10 hours in between the training sessions at least 10 hours so if you are wrapping up your first run in the morning morning at 8 a.m. that means you're not allowed to run again until 6 p.m. but of course life happens like dinnertime picking up kids from the school like all life happens and so that is my general rule of thumb though is that you need to make sure you are resting and yes again the East Africans like their culture is built around R&R rest and relaxation like and I'm exaggerating a little bit but they know how to rest in between their hard training efforts and so if you are a construction worker or maybe you're delivering for FedEx or maybe what else would be a stain or maybe you're like you're a chef at a restaurant I would not double because you're on your feet you're standing your legs are not exactly recovering really really really well in between those those runs in that 10-hour window and one more story about doubling just to help kind of give you the big big picture of how it works into training and like what people are doing around the world elite athletes especially is Camille Herron Camille Herron so I believe where does she live hmm maybe the Pacific Northwest I actually I don't know that but she just set the world record for the 24-hour race so it's called the desert solstice and it takes place on a track in I think Phoenix Arizona and basically you run around the track for 24 hours and the goal is to run as far as possible in 24 hours it's called a timed event and she is taking the ultra running world by storm kind of like Courtney DeWalter right now just like these two ladies are just crushing it at long distances so Camille ran a hundred and sixty two miles 260 kilometers in 24 hours and yes her training is filled with double runs and now listen this is her full-time job it's what she does like this is all she does is run she loves running and she's turned it into her career and so based on the research I've done it sounds like she's doubling a lot not it seems like every day of the week I'd have don't quote me on that but she's doubling a lot so in conclusion in conclusion I wouldn't I wouldn't double in high school I just wouldn't do it I just don't know if it's quite the right time in life with an athlete's physical development and even frankly mental development like you've got school work you've got friends you've got just extracurricular activities applying for college life is you know life is pretty busy in high school so enjoy those years enjoy those years and then in college boom I think junior and senior year of college perfect time to explore doubling fast-forwarding to later in life I think if you like if you're 35 to 50 and you are 55 and you just got into the Boston marathon and you're like okay I got into Boston I got in or I got into New York or I got into Berlin or like you're you're getting ready for a big marathon you're like okay this is my moment if I don't train well for this race I may not get another shot at a big-time marathon in my life I think it's a perfect opportunity to explore doubling especially if you lead a busy life if you're an attorney if you're if you're gosh like working as a nurse but remember if you're working as a nurse that means you're on your feet a lot so again you got to be really careful that you're not overdoing it in the double effect moving on to the question of the day I wrote it down today have you ever doubled have you ever doubled ever in your life where you ran twice in one day do you double now huh or what questions do you have for me or this incredible YouTube running family about doubling all right and listen I'm not trying to I'm really I'm not trying to I'm not trying to push doubling on anyone and frankly I'm not even trying to encourage it I'm simply trying to open up the vista for all of you like this is a thing in the running world and I think it can benefit specific age groups that are trying to accomplish specific goals does that make sense oh my goodness what a great day thanks for coming up the mountain today whoo I'm trying to think if I can make like a little motivational video out of that footage today because I think it was pretty epic I think it was pretty epic all right seek beauty up in the mountains work hard nice of being here