 of like skiing or snowboarding a lot which is in the mountains yeah okay so I was right skiing or snowboarding would be you know and I'm back all right 10 miles today nice and easy after two big days back to back 10 miles 16 kilometers whoo 520 per kilometer or 840 per mile so solid day let the recovery begin immediately I mean really if you think about it the running really continues once you're done running meaning recovery begins boom we're gonna go with cure and yes really enjoying this unived recovery mix endurance fuel so anyway that's what I'm putting into my body every single day after the runs at this point in the stage with 100 plus mile training week on tap for this week so it's it's pretty serious right now so as we get going here today's vlog is all about answering your questions as many as possible I'm just gonna dive in here we go Christian shout out to Christian thank you for the question he says hey Seth wanted to ask you I see you demo new sneakers every other vlog on YouTube but you break in these new kicks by walking around in them or do you just run short mileage to break them in possible topic of your next blog or question of the day Chris great question here we go basically I do not break them in by walking around but when I was in high school 20 years no 15 20 years ago I did because I was running more so in asics a lot actually in high school and I think you needed to break in shoes more so back in the day I think in 2019 shoes are becoming a little more nimble right out of the box meaning the midsole is not quite as it's more cushioned basically same with the uppers as well so I do not break them in it's not a bad idea but for neutral shoes especially Nike quite a few new balance I just don't think you have to do it as much in the modern era now probably there are some stability shoes actually like the ultra paradigms they just felt really stiff I feel like the more you walk around in those that would be a good idea but anyway good question Christian I do not walk around in them to break them in but I would not go out and go run a race with fresh shoes right out of the box like you don't want to do that I always break in meaning maybe one or two jogs in my racing shoes before race day just to make sure there's no hiccups on race day good question all right many more to come all right heading out to the post office run some errands gonna keep answering your questions next one up all about the shoe drop all right questions are rolling in hot rolling in this is from Malcolm on Facebook thank you Malcolm for watching I believe you're from the UK he asks hi Seth not sure if you've discussed it previously but it would be interesting to get your thoughts on drops in running shoes you seem to be able to switch between zero drop shoes to reasonable drop quite easily there's a lot of talk about injury risk and form difference so good to know if you are wary of switching between styles all the best Malcolm Malcolm you're in luck and I think I already gave you this vlog I actually made a vlog all about the drop in running shoes for you to go watch I'll link to it upper right hand corner if you really want to go in depth I'll give you as a concise answer right now first of all the drop in a running shoe for those that don't know is the stack height of the forefoot subtracted from the stack height of the heel this is the turbo two from Nike I believe it's an eight millimeter drop and I think it's 28 oh boy maybe 30 and 22 or 28 and 20 so that means it's an eight millimeter drop in this shoe and Malcolm is wondering if I'm worried about getting injured or if messing with my form and Malcolm I am not I approach zero drop running shoes especially and we're off to the post office by the way I'm I'm using zero drop shoes to stretch out my soleus and my calf muscles on easy days that's how I approach zero drop shoes I don't race in zero drop it's just I actually think a higher stack a higher drop so like eight millimeter and above is helps helps might helps me run faster I really think it helps me get up on my toes because it's relieving some of the drop some of the basically yeah the drop of your heel down to the ground so anyway as far as changing my form man I mean oh that's a tough one that's a tough one Malcolm I I don't know I don't know I I don't think I don't know if it does I don't think it does and again for zero drop I'm running usually pretty easy days slow days recovery days we're talking eight minute pace 830 pace nine minute pace etc etc so good question Malcolm all right oh go in if you want to go in depth again upright hand corner all right we're off to this post office checking the PO box boom all right first question to come in from Twitter I actually have to get out of the car in one second is from Stuart shout out to Stuart on Twitter what's your all-time favorite running shoe oh Stuart you had to go there you had to go there oh man geez Stuart what are you doing to me okay let me think for a second all right all right all right all right I might have to go with the Solomon speed cross lineup that's a really hard question Stuart you put me in a in a corner but I'm not afraid to answer okay we'll go with the Solomon speed cross lineup for aggressive trail running pull up all right and we made it back from the emissions test we passed all right I have a bowl here because I'm about to make my salad for the day with some good protein some good meat some eggs hard boiled eggs I'll pull it out here in a minute pop by he was right he was right but because of that I'm going to answer a question right now about fueling from Sam on Twitter thank you Sam for this question I'm gonna give it a little thumbs up there how many carbs or calories do you intake during a long run 20 plus miles that is from Sam Sam I I don't take in very many frankly um basically for a long run like so Sam in case you don't know I am a ultra runner that's trying to transition down to the marathon so I'm pretty used to over the past three or four years training for three hours four hours five hours like long runs up in the mountains and I have found I have found Sam and everybody else that when I am running past I'm going to call it like 23 miles that is when I really start to need to take in more fuel take in more calories under 20 it's like almost even in 50k races which is 31 miles it's almost to a T right around that 23 mile mark which is a tell for the Amsterdam marathon I need to prep myself mentally and how much uh how many calories I'm taking in in Amsterdam for that 23 mile mark it's almost like it's right around there so to answer your question Sam I don't take any gels I would recommend that though I would but for me I don't really need them okay but I would recommend two gels for a 20 mile long run especially if you are out there for uh three hours let's call it about three hours of running our time on your feet now I am testing out this noon hydration endurance mix which is mixed in with 16 fluid ounces or 500 milliliters of water is 60 calories and that is about all I will drink in a long run okay um and I know that's a little strange like don't um I would air always air on the side of more calories and more carbs during your long run but that's just what I do and I'm just being I'm just being honest with like that's what I do but again 23 miles I will take in more um maybe a gel maybe and one last point on fueling in a long run don't hesitate to just drink straight water I have found like just some like one or two swigs of straight water with no mixes or no gels or no not just water it can really for me it really refreshes the body I don't know what it is but it's I sometimes I just need hydration H2O rather than something that is mixed so I will keep that in mind as well at the aid stations in Amsterdam um yeah so it's it's it's it's a balance right if everything is a balance in this world it seems like all right making my salad here all right everyone we got we got our salad here and yes if you're wondering why it's a little quiet in the house the boys are with Nana so that's what's going on so I'm gonna answer some more questions right now as I eat my salad here on Twitter and I'm gonna go a little more rapid fire here we go uh this is from Maj on Twitter I like training on dirt roads but my marathon race is on the roads will this have a huge impact when race day approaches Maj you might be a little more uh you'll be a lot more sore most likely after the race but frankly how I approach it is that training on dirt is loose meaning it's you know your footing is not going to be as solid so when you get on pavement you're gonna fly you're just gonna flop like your grip is going to be better there's you're not going to lose frankly you shouldn't lose depending on your shoe condition but you shouldn't lose as much uh traction and sliding it's it's very small but anyway Maj my opinion is that you're safer and that was my bad for Cleveland is that I trained too much on the roads and got an injury so anyway good question all right moving on here we go uh I'm going to save that one for true love in a minute uh what and this is from uh ghost secchi he asked what evidence have you seen that stretching before exercise reduces your performance is it something that you have looked into and uh I have I've heard of that I haven't done much research on that I don't buy it just off you know I've never experienced poor I uh yeah that is such a um a subjective or object no yeah subjective point of view that I can't even go there ghost secchi so I don't buy it I don't buy it all right moving on here uh what shoe would you this is from ben joe on twitter what shoe would you recommend for my first marathon next spring he loves his pegasuses pegasus and beacons but not sure they'll be up to that sort of distance something comfortable in light for a very average runner looking around the four hour mark that's from ben joe on twitter I would recommend looking at the I know it's crazy now it wouldn't be my first choice for me but ben I'm thinking um the hokorin cons they're lightweight I feel like they have some good snap and good cushion so your legs won't be totally destroyed at the end of the marathon also if you want something a little more responsive a little more giddy up in your in your gait cycle I would look at the new balance fuel cell rebel so that would be my two shoes that jump to mind immediately good question moving on here do you think or worry about this is from James on twitter do you think or worry about your 5k speed and its conversion to your marathon goal to an extent there is a correlation right um there is a correlation to leg speed and go yeah and there's definitely a correlation to your leg speed and your marathon goal and my word about my 5k speed and its conversion James I am not only because James I think at the end of the day your engine inside trumps your leg speed so how your body is able to process bring in oxygen through your lungs and then pass that oxygen into your red blood cells which is then distributed out to your muscles I think and that is why I spend so much time in the mountain at high altitude and as the saying goes hill work is speed work in disguise I do believe that at this point in my after training so much in in the mountains that but I will say James it is key to sharpen and make sure your legs can and that's why I'm doing a tempo run on Sunday and then a threshold run on Wednesday to get that turnover going that's why the form drills the plyometrics all of that strides it all adds up but I'm more in the camp of it's all in here versus here on on with respect to hitting your goal times oh my gosh all right I got to move on James good question if you want to hear more of my thoughts the how to run faster training playlist is right upper right hand corner moving on moving on oh boy oh boy I'm going to save that one for true love as well okay I think I got through all of them on Twitter let me just make sure sure okay I did okay okay time for sound time for sound love you love you oh man you guys give it go you give it going I don't know about all you but I could eat chips and salsa for dessert every night I just could that's it this is how I roll chips and salsa it's that my go-to it is my go-to oh man so tasty okay we're gonna take one more one more question from Twitter and then we're gonna switch over to Instagram so just trying to trying to hit trying to hit them all and I think this question fits well because I am going to massage right now with this new foam roller and it comes from Steve on Twitter so he asks any experience using a thera gun so in case you don't know what that is and let me just get this going a thera gun is a massaging tool I'll just call it that that turns on kind of like this and it basically you hold it it almost looks like a drill that you would use to drill in a you know a screw in your house or wherever and it basically pulsates up and down into your muscle and Steve to answer your question I have used a thera gun after races but I do not own one so I probably used it three or four times before and I think thera guns are would be great for digging into like if you have a bad cramp or a pulled muscle gentle at first of course I think it's a little different I prefer this foam roller because it gets more general massaging rather than like a direct area um like you know if you if you pulled some like a pole that your calf I could really see a thera gun working well but Steve I guess to answer your question um I do have I do have experience but just not a ton so all right we'll leave it at that I don't know about you but I think for Halloween I'm gonna I'm gonna go as a uh go as a runner as a runner right no no no no fashion contest in these here parts no sir rebob all right studio time so what what what we're gonna do here in the studio is go live on instagram and then all the questions that I'm unable to answer live will end up well right here in the blog that's where you're at so let me get this camera set up and the light all right cameras are set let me just hit uh instagram here go live oh boy checking connection you're now live hello everybody let's just wait for some people to show up so welcome there we go a couple people here oh good to see you I see you bud I see you so today's um everyone that's watching tomorrow's vlog is going to be a q and a so I'm gonna answer as many questions from all of you as possible here in the studio and yes I have the camera going right now recording so if I don't get to your questions I will do my best to answer them for tomorrow's vlog so what questions do you have for me uh and ask you you know if it's about running shoes that's great if it's about running that's great you can ask me anything so hit hit hit it up in the comments I will do my best uh thanks Josh David Maya uh Studio K in the house uh good to see everyone so again ask any questions you want and um I will answer and yes again I'm recording here studio's looking good um here we go I'm just waiting for it oh you know what there it is boom I gotta answer there favorite road shoe right now that's from uh Bollies let's see favorite road shoe right now it's actually oh good question good question I'm going to have to go with man it's a toss up between the new balanced fuel cell rebel and probably the Nike zoom fly three okay good question from Bollies thank you for asking and oh it's a tough one but I'm going to go with fuel cell rebel or the Nike zoom fly three okay what else um how do you move on from a bad day of running that's from David well David on man I mean there's so many days is how I approach it and like one day is such a small drop in the ocean compared to the just think of one year of training and that's the beauty of distance running it's a long-term proposition your aerobic development like that's why the best marathon runners in the world peak when they're in their 30s 32 33 30 Kipchogi who's a you know gonna try and break two hours he's 34 years old so one day is just a little blip in the ocean compared to the overall lifetime of training good question from David uh let's see here make sure I'm not missing any questions from there okay so uh Hudson asks favorite high school cross country memory man Hudson I don't oh that's a good one man oh favorite high school I mean honestly Hudson it's probably the camaraderie like having team dinners together you know traveling on the bus together I wish I could say maybe it was like a racing memory but um we did take second place as a high as a team in the entire state my senior year so we were gunning for that championship didn't quite happen so anyway that'd be my answer to that good question from Hudson um let's see and let me just make sure so this is from yay Romario he asks as a high school cross country runner is it okay to take days off before a race I'm a sub 17 minute runner if that helps with the question man absolutely like one day no problem two days no problem I would say if you start talking about three or four days it might mean your legs are overtired or you're overtrained um I probably wouldn't take more than two days off leading into a race uh yeah and if you could just get out there and maybe you just need to walk and stretch walk and stretch uh but no you're not going to lose any fitness in two days absolutely not so don't hesitate or maybe you go to the pool and you do some aqua jogging that's another good option if you if you have access to a pool all right good question let's just see here oh man so many coming in um let's see uh grant asks and I'm not a doctor grant but I'll do my best can't seem to get past some intense shin splints any advice well and that is from grants gosh grant I would say um oh there's actually there's a stretching vlog I made a couple weeks ago uh or no 10 days ago I would recommend going and watching that it's the interior uh the interior tibialis stretch and basically you sit in a chair and you pull you cross one leg over uh the the leg that's hurting with the shin splints you cross your leg over and you're sitting in a chair and then you pull your foot toward your chest gently and you'll stretch the outside of your shin I think really really well again go to a doctor not a doctor good question grant I hope that helps moving on here next I'm trying to get in as many as possible running my first trail 50k tomorrow any last minute advice that's from the real Michael Clinton thank you Michael for being here okay first trail 50k tomorrow um I don't know the vertical and that actually makes a big difference in trail running I'm guessing there is some vertical built in because it's on the trail so I'm gonna say Michael that I would uh you know it's easy to say like go out conservative go out a little slower that's never bad advice in a 50k um I'm gonna say make sure you really pay attention to fueling at the aid stations uh not too much but don't just run through the aid stations okay make sure you're getting enough because especially when you get to 23 miles and above that's when I have found in 50k races where my legs and my body start to tell me okay this is really really hurting so don't uh don't forgo the aid stations anyway I'll leave it there good question okay let's see um moving on here is the Nike Pegasus turbo 2 which is right here is the Nike Pegas turbo 2 good for 5 or 10k racing uh yes absolutely is it my would it be my first choice no I would lean toward this shoe more for a 10k or a half marathon I think there are lighter options out there for a 5k uh but that's a great question I would definitely I would race in this for a 10k and a half marathon again it's it would be a tough decision actually for me between the new balanced fuel cell rebel and the turbo 2 and that zoom x foam though you can't beat it so listen there's always probably going to be a faster option out there for road racing but you have to ask yourself about the price point are you you know you start talking about these carbon fiber plate shoes and they start to get a little pricey so anyway good question I hope that helps uh Dinesh I believe it is um so moving on and yes I don't actually know how long I'm allowed to stay live on Instagram so it might cut us off here in a minute and I think it's like is it five minutes 10 minutes does anybody know okay let's see moving on here I'm just trying to find here uh this is from bird man have you tried running in the same shoes as joe gray wears when racing haha that's awesome no I actually think here here they are oh man I'm glad I have these right here the Solomon s lab sent seven sg so joe is sponsored by hoca and I believe it's the hoca oh my gosh what is the name of jaws there it is the hoca jaws spelled j a w z I think I've seen him race in those um so this I I would take this shoe over a hoca trail racing shoe any day with respect to shorter distances I think hoca is nailing it when it comes to longer distances like the hoca evo speed goat um great shoe for a 50 miler or 100 miler uh but as far as I under 20 miles under 15 miles I would take this Solomon s lab sent seven sg any day it's just so lightweight and um yeah so hope that helps okay moving on da da da da da oh my god I cannot keep up there's so many okay da da da da um yuchu Quran let's see he says since it's almost Amsterdam marathon how many speed sessions per week are you doing and what type of speed work are you doing thanks james um so I'm not doing hardly any speed work um if you've been watching the channel a long time you know how I believe in a little more aerobic development versus anaerobic development now um I love tempo runs I love threshold runs but speed work or interval training I put into the category of going into oxygen debt which in a marathon race you actually don't you don't really you want to walk that line you don't really want to go into oxygen debt especially early in the race if you go into oxygen debt the first three miles the first 10 miles even the first half marathon you're going to blow up and you're going to you're going to slow down because your body cannot deliver enough oxygen to your muscles so I emphasize and focus more on developing the aerobic side the side of breathing that is input is not in oxygen oxygen oxygen debt um so um but I will I will do I'm basically at two to three sessions of speed work before Amsterdam it's just not quite time yet we're about four and a half weeks out a little less than four and a half weeks out so good question I hope that helps oh man um let's see here so many great people here Tom is here Bradley Seth another set what's up Scott's here uh Peter's here so good to see everyone so let me just take I'll take two more how about two more questions and then we will call it there um James asks any advice on getting an IT band sorted out I have been getting treatment but still very sore oh man sorry James I've had IT band issues once in my life uh back in high school and um massage is good stretching is good from the research that I've done you want to make sure that you're stretching all of the muscles around your IT bands all those quadriceps um you know your hamstring your glutes getting a massage though and especially if your massage therapist really knows what they're doing um that can really help as well James sorry I just I actually don't have a lot of experience with IT band issues now for me I'll just say I'm not afraid to say it now talk to your doctor I'm not afraid to foam roll really close to the IT band if not right on it again that's just what I do because I've been doing it for so long so again always talk to your doctor oh man okay one more who's it gonna be uh let's see Preston says no question just wanted to say I just finished a 10 mile trail running that your videos are motivating me day in and day out you're awesome all Preston you rock thanks for being here let's see okay so I'm gonna go with just I'm trying to find one more everyone thank you for your patience thanks for being here um oh man all right I'm waiting for one I'm waiting for one um let's see do do do do do Connors training for London uh I run for fun says are you going to be in Greeley again soon I'm not maybe for the turkey trot we'll see let's see okay there we go we'll take that one um best daily trainers for long distance road runners oh man best daily trainers for long distance road runners here's the deal as you can see around me there's so many options out there for different shoes for you to consider so like it depends are you training on concrete and pavement more are you doing a mix of dirt and pavement that's a that's what I do a lot here in Denver um road daily trainers I mean oh oh gosh I mean for an affordable option the Nike Pegasus 36 I think is a great option um man I'm just looking around trying to rack my brain actually I would say that um I think the Nike zoom fly 3 now it's a little more expensive and this is you know I would use this definitely for tempo runs but if you want a shoe that can go fast and you could use for daily training this could definitely be an option for you oh man all right everyone thank you for being here thanks for uh tuning in here live in the studio love you guys you guys rock and uh signing off see you all right I think that does it for out here in the studio we're going to go inside ask a few more questions with true love let's go come on all right true love we got some questions from the fans here we got some questions to love in the house hi hi hi baby we need more true love in the vlog we need more true love in the vlog okay actually let me just make sure there's the mic so make sure everyone can hear us all right this is test one it's from nick on twitter he asks and these are you know kind of family related okay uh in the future will you encourage your sons to run cross country yep yep yes we're not we're not football players no protect I love my brain listen they already love running they are natural runners so you should see them they have his cadence they have his strength they have his form I mean member sassy but he was like he had just learned how to walk he was almost two one and a half two and he was running up and down the beach of Wellington Lake yeah and everyone was like saying that guy's good to be a runner I think encourage I think um opening opportunities for them like I think it's gonna come natural that's what happened with me and my dad that you just go to races and you see how much fun it is and you want to do it yeah right yeah so I think what they'll have known yeah if they want to do something else that's okay no wrestling no football but other than that yeah you know all right moving on to the last one here from Twitter uh this is from boy fiery or no yummy elephants if you weren't a runner and I'm gonna ask if you weren't a runner what other sport or hobby would you have so I'm gonna would I have one in my mind what would you if you had to guess one for me I would read more books but what other sports or hobbies yeah what other sport or hobby would you have for me you know if you had to if you were I would say like probably something still in the mountains like mountain climbing or yeah something rugged yeah yeah biking yeah oh I just don't I don't even like I don't even like to think about that option um no I don't know I think it would be something along the lines of like skiing or snowboarding a lot which is in the mountains yeah okay so I was right skiing or snowboarding would be you know like in the winter time in the summertime skateboarding you know it would probably be I used to love basketball I remember that I used to love basketball I thought I was gonna be the next mugsie bulbs remember him he's the shortest basketball player in NBA history he would have been good that impact paying out but that didn't pay out this did though uh oh yeah that's right that's right so that is a vlog everyone we are calling it can you believe it wow I know oh question of the day hmm this is easy question of the day question of the day I guess well do you have one okay you're runners if you couldn't if you weren't a runner oh what sport or hobby would you pick up boom sport and hobby because in my mind hobby is more like yeah lean down and read a book yeah so sport or hobby yeah okay with a bloody mark so um that's the question of the day if you weren't a runner what are the sport or hobby would you look yeah that's a good one yeah that's a good one what would you do all right all right all right all right we're gonna throw it back to a few old vlogs actually we're gonna do one vlog on the right from uh we're gonna do an old Solomon running shoe vlog and then on the left we're gonna go back to an old live stream where I answered more questions all right those were really good so all right everyone see beauty work hard and love each other see you tomorrow see you tomorrow