 good evening everybody we are back in the studio sitting a little bit on pins and needles right now because the internet was not working for the last 30 minutes but I think we're good to go let me know in the chat if you can hear me as usual I'm gonna flip this screen around real quick welcome back everybody oh my goodness hold on here so here we are let me just make sure we are live good to see everyone okay awesome so cool okay it looks like some folks can hear me namaste good to see everyone awesome all right we are back let's see can hear you awesome thank you Brian appreciate that Connor's in the house nice Connor good to see everyone holy smokes well the deal is basically who knows you know the internet situation is always a little precarious so it was not working for the last 30 minutes but just in the last three minutes I refreshed everything closed out everything and it looks like it's working but if I do have a little lag time let me know in fact right now it looks like there's a little lag but let me know yeah make sure you can hear me awesome good to see everyone and let us know where you are from good to see Phil from Tennessee Tyler's in the house tropical runner from Indiana oh tropical runner you're turning into a regular I appreciate that from Nepal Haram sorry I'm not gonna say correctly but her Haram welcome from Nepal Jules from Malaysia Anthony is here good to see Anthony awesome Daniel awesome what's up Justin from Canada Russell nice Russell's in the house Russell is a local runner here in Colorado a I would say a famous trail runner from Castle Rock right Russell so that's awesome good to see a Russell Brian from Wisconsin Anthony from North Carolina awesome so cool okay there's a little bit of lag according to Connor that's good to know I know it's giving me a little bit of trouble you know what I'm gonna do I'm going to I'm gonna close out of a couple things very interesting thank you for that update I was also kicked out of Gmail today I totally signed out completely and I couldn't sign back in and as you know Gmail is used for YouTube so anyway let me know if it's still a little bit of a lag time so someone is watching from Cancun that's awesome so let me just jump over here and check in see how we're doing over here awesome Scott from New Jersey oh Scott I owe you a phone call I've just been busy Scott so okay can you hear me because it looks like it's lagging on my end let me just do this guy real quick ooh okay interesting it looks like it's really choppy right now hold on let me see why this might be happening okay let me just do a quick test let's see here so so strange alright let me just double check why this might be happening real quick I know I'm seeing the lag as well on my end so thank you for bearing with me for one second let me just figure out do a quick little test here why it might be lagging just a little bit one second okay so you can hear me but there's a little bit of you can hear me but the video is laggy yeah strange because it's interesting so if you're familiar with internet speed basically right now we have a hard line connection and I just did a test and it was saying 130 megabytes per second upload which is pretty good it's not perfect but it's pretty good so I'm a little surprised as to why it might be happening and let me just do one more thing real quick here and see if we can't fix this interesting okay hmm well we might just have to keep going but let me know in the chat if you cannot hear me okay very cool well glad you can hear me sorry about the odd the video not sure what we're gonna do about that okay you're probably wondering that's right like you're probably wondering I got I ran in the hook of carbon rockets today that's right the hook of carbon rockets I have now put basically 48 miles into the carbon rocket so if you've been waiting for a full review on the carbon rockets it will be coming very soon so thank you for your patience with that and basically I continue to be testing the you can electrolyte mix and yes tonight what we're gonna talk about is electrolytes gonna do my best on the science side of thing and then also work on the we're gonna talk about racing tactics and let me just toss up one thing here real quick so how did your run go today let me know I'm just gonna do a quick speed test here for the internet one more time but how did your run go what did you do I managed to get in a nice long a lunch run as actually I've seen Russell use that tag on Strava as well so a nice good lunch 16 miles but yeah what did how did your run go and where did you go how far did you go was it a workout was it a mountain session maybe hill repeats actually it's been really neat to see on demore global running everybody start racing especially watching some of the high schoolers with their track sessions or their track season starting so anyway let's see here okay so I'm just checking the comments here yeah really really strange as to why it is just going so slow but you know what we're just gonna keep trying here and I think it's the internet in the area you know sometimes it's hit or miss with respect sometimes you can't control everyone around you it is seven o'clock so all right so Chris did a 5k and Manitoba running at altitude did some green mountain loops getting that vert oh gotta love that vert oh man green mountain how is the how is there any mud left on green mountain or snow even really let us know how the green mountain situation is going a nine mile prep for a weekend half marathon for Walter Anthony got an easy recovery just bopping along that's what I like to hear Anthony Phil 90 minutes putting one foot in front of the other nice Jules had a 10k hey just getting a 10k in that's all that matters Jules it doesn't matter what how it turned out just as long as one foot in front of the other Scott got a pre-dinner run just four miles usual mall route from the house that's awesome Mike three miles after power yoga sweet Russell got the ridgeline trail loop with the crew that's awesome so Connor a nice three mile recovery but I have a little Achilles flare up from yesterday's track meet ooh sorry to hear that that's never fun and in case you weren't there on Monday night I interviewed my teammate from the University of Colorado Andy Wacker and he's actually suffering a little bit right now from an Achilles injury Achilles are tough here Achilles tendon is obviously really important and so yeah gosh I wish if you haven't seen it Andy toward the end of the interview did give some pretty good tips for how he's dealing with his Achilles injury so Connor maybe you were there but if you weren't you might want to check that out and okay let's see Daniel spent my runtime shopping for shoes nice that's awesome let's see here let me just do a quick refresh jump back in here and thank you for your patience with audio in the video maybe a little bit of lag there who knows what's going on and so Carl did an easy 40 minute beacon day gosh got cheers to a beacon day cheers to a beacon day I always love a good beacon day okay yes so okay so yeah I'm still getting over a hundred for the upload so why it is struggling I'm not sure we're just gonna have to keep plowing along is that sound good so if let me just pull up my notes here for tonight and okay quick update on emails basically I'm getting a lot of emails these days and I love the emails but I am realizing I don't have enough time to reply to all of them as I as I always say there's only 24 hours in a day and so it just gets a little difficult to do the daily vlog do my normal work take care of the family and answer everyone's emails so what I am thinking is nice Connor good deal so what I am thinking is if you're emailing me with specific training questions or coaching questions what I want to do is I think away now what I want to do what I have to do I think is basically reply to you with a generic answer and invite you to the live streams so okay am I back here one second am I back am I back okay one second one second oh no hold on hold on it says it's good oh no shoot one second thank you for your patience one seconds oh okay maybe maybe maybe maybe maybe maybe test one two three test one two three it's so crazy I know it's like everybody might be using up the bandwidth let me know if you can hear me I think we might just have to basically I'll just eliminate the video and we'll just do audio because it sounds like everyone can hear sorry I tried to do a little reboot but I think we're just gonna have to do audio let me know if you can okay audio is still good who knows it's so crazy I basically just reduced the bit rate and the transfer from the camera to the computer and it says the health is good of the live stream but obviously there is still a lag time so that is okay we are just going to we're just gonna plug ahead here so alright basically what I was saying is I think my new strategy and I've been thinking about this for a while now is that I basically I can't respond to every email there's just too many to in like a well thought out way so the new strategy moving forward is email me your questions pitch me your vlog ideas but what I'm going to do is basically invite you to the live streams so we'll have more people here it'll be fun but that way everybody can hear my answer to your very you know your specific half marathon questions or your specific 10k 10k questions or maybe you're you're wondering like what nutrition to eat leading up like three days before a 50k whatever the case may be that is going to be that is going to be the game plan moving forward so basically we're just gonna we're gonna keep moving on here this is thank you for persevering despite the video not working okay moving on to a few quick trivia questions before we dive in at which university did Gatorade launch where was Gatorade invented and bonus points for the year it launched go in the chat I will monitor to see who gets it right first and by the way thank you for being here so let's see here oh is the video boom Anthony gets it sorry for the silence there Anthony gets it University of Florida University of Florida their mascot is the Florida Gators so Gatorade Gatorade I believe it was 1965 but I'm seeing 1979 here from Trevor but don't go I I think they started tinkering with the with the chemistry behind Gatorade back in 1965 okay so it looks like folks can see me perhaps or here so this is good so very good okay let's just we're just gonna give it a we're just gonna keep plugging away here so next trivia question basically what is considered the most important electrolyte for racing a marathon and obviously this is connected to tonight's topic about electrolytes what is the most important electrolyte for racing a marathon let's see here who's gonna get it who's gonna get it if you can even see me I don't even know I don't know if you can hear me I don't know if you can see me but I appreciate you being here that's right oh potassium that's right under construction good work potassium is considered the most important electrolyte to replenish during a marathon obviously that's right potassium they're all very important but based on the research I've done potassium is considered the most important to replace during a test one two three test one two three test one two three test one two three test one two three test one two three test one two three test one two three test one two three oh man oh man oh man come on now we don't give up don't give up don't give up don't ever give up in this life don't ever give up in this world oh my goodness listen who knows who knows everyone is home from work and so the internet in the neighborhood is not doing so well but basically I'm not holding my breath that this is gonna continue to work but we will continue to persevere here and try all right we are just gonna keep we're just gonna keep we're just gonna keep going so what I was about to ask what I was about to ask okay so it's still lagging but at least it sounds like you can hear me so the third the third trivia question before I got caught up cut off there by the technology was at the 1924 Paris Marathon what fluid was offered to help run the runners complete the 26.2 miles that was the third trivia question I'm not sure if you guys actually heard it so let's see here oh man it is just struggling the internet is struggling there's just no other way to say it no other way to say it ladies and gentlemen let's see here let's see here let's just see here try that so all right everyone I love you it was wine I'm back it was wine who knows what's going on but it was wine offered at the Paris Marathon can you imagine racing a marathon putting back some red wine and continuing on your way can you I mean they must have been just falling all over the place I first of all when you're running a marathon you get a little loopy as it is and then combining some wine oh man like so anyway that was the liquid offered at the 1924 Paris Marathon at the 1924 Paris Marathon Marathon all right it looks like we might have a little bit of you guys might be able to see me right now all right gonna take a quick drink of water here and one more trivia question okay here we go last trivia question in Kipchoge's and the other two gentlemen oh gosh the gentleman from Eritrea and then from Kenya or yeah or no Ethiopia I apologize I forget I should know their names but Kipchoge was the gentleman from Kenya who got the closest to breaking two hours in the marathon in 2017 in Monza Italy when they did that that loop around the the F1 track in Monza Italy and what was he drinking during that breaking to attempt all right that's the fourth trivia question I will monitor I will monitor here the chat over here all right let's see who this is a little bit of a if you if somebody gets this right off the bat I'll be I'll be very impressed oh boom Michael Michael you get it I think it's spelled I print I don't know how to pronounce it Morton M-A-U-R-T-E-N I have never tried that let me know in the chat if you have experience with Morton good job everybody nice work okay more people knew that that I expected good work you are you are more on top of it than I am and so here's the deal here's what's going on basically I am getting ready for Cleveland and I'm trying to figure out how to fuel at the aid stations at an in an ultra race so for all the new subscribers just so you know this is going to be my first marathon and I'm trying to figure out like I've been doing ultra racing marathon so like 50 K's 50 milers even attempted a hundred miler I've been doing that for the past four years basically and at the aid stations in those races it's very very relaxed like you're not going through the aid stations very quickly you usually stop you take some drinks you eat some food like real food like a peanut butter and jelly sandwich a banana you'll eat real food I like to put back some peanut M&Ms if it's toward the end of the race so but in a marathon it's a much quicker proposition if you know what I mean you are moving through these aid stations I hope to be moving through them well if I'm racing around 520s I'll probably slow down a little bit and you know need to get some fuel into me whether it's now for better or worse at the aid stations in Cleveland they are going to be offering they are going to be offering power aid and I don't know quite how I feel about that like power aid is you know pretty sugary based so I'm trying to practice you saw me in yesterday's vlog practicing with a power aid so I think what I basically am getting at is I would love to lean into your experience in the chat if you have and I've read a lot of your comments on the on the vlog from two days ago about aid stations and fueling at aid stations but if you have more ideas more tips more tricks in the chat let us know like what you do to get through the aid stations in a marathon efficiently alright while still getting what you need the electrolytes to get what you need into you so let's see okay so that's good to know don't take goo or gels with power aid that's probably good to know you know it's I the bottom line whatever I end up doing I need to practice ahead of time to make sure my stomach is used to whatever I'm putting into me but it has been said okay here's here's another cool thing in the breaking two attempt the gentleman from Eritrea oh my goodness I can't believe I can't remember his name Zerzenze Zerzenza Zerzenze something it's a little difficult to pronounce but Zerzenze he has I think he either has the world record for the half marathon or he's like the second fastest of all time at the half marathon and basically but and it's something ridiculous if somebody can look it up real quick that'd be amazing and he's from Eritrea but his marathon time was very slow it was like 211 so he was um he was like a 58 minute I'm just gonna put that out there roughly 58 minute half marathon guy we're talking really fast but he didn't he didn't know that he was supposed to be taking in electrolytes and liquids into his body during a marathon race so his his half marathon was incredible Zerzenze yes David that is correct Zerzenze something like that so he was he was really fast at the half marathon but a 210 211 marathon time is pretty slow if you're a if you're a 57 58 half marathon guy does that make sense so he didn't really realize he needed to be taking in liquid in electrolytes in a marathon I think that's just fascinating and I don't know what he's done since then in the marathon if he's kind of figured out the nutrition 58 23 nice okay that's awesome um okay but it was broken recently yes I thought I had I remembered I knew he was the okay so he's the former world record holder in them in the half marathon um so so basically um okay let me just jump over here electrolytes they're really important some examples are magnesium calcium potassium sodium um and basically it's an electrically charged mineral in our body and it helps our body basically move fluid through our body so I'm just going to read some examples here um it can help charge our cells like on a and I'm not a scientist but on a molecular level uh uh electrolytes help charge our cells it helps our muscles contract and relax how it does that exactly on a near on a on a molecular level don't ask me but that's pretty neat and then it also as I already mentioned it helps move fluid uh throughout our body and as we also talked about in the trivia it's been said that potassium is basically the most important electrolyte uh to focus in on so in this you can electrolyte mix which i'm testing out right now and quite a few elite uh uh marathon runners use you can it looks like this one has a hundred milligrams of potassium I think that's pretty good from based on the research I've done um so that's good and then 300 milligrams of sodium no sugars so that's interesting and also no calories and I guess I will bring that up right now um basically I've heard some ultra runners so shout out to all the ultra runners out there that they actually do not like they actually prefer a mix for their drinks during an ultra race that actually does have calories uh because you're going for so long that you need to have more calories to burn so I think that's a kind of a unique uh situation between or difference between the marathon world and the ultra marathon world so um I'm experimenting with this you can and um let's see here let me just pull up over here uh a couple more thoughts so as our body temperature rises through if you're racing in a really hot or humid climate obviously that's going to impact you or just uh you know if you're racing a marathon your body temperature is going to rise so in order to cool your body uh what happens is more blood starts to collect around the uh around our the pores in our of our skin so that the pores can basically open up dial dilate and which allows us to sweat which begins the cooling down process uh for our bodies but so um we want to we want to really monitor like for example I ran a this is crazy I ran a 10k at the big 12 championships in Waco Texas at 9 p.m. and we were it was crazy like I was I'm I so I was a walk on that year I was not expected to do well I basically was in like sixth place in the 10k at the big 12 championships but then with like two laps to go myself Brent Vaughn another very successful runner at the University of Colorado like we basically turned into skeletons and we were wobbling like the last two laps around the track and he ended up going to the hospital to get an IV because he was so I don't know if you I don't know if it was dehydration or if it was he had lost so much electrolytes but um so anyway I bring up electrolytes because it's obviously very important when we're getting ready for a marathon race um okay what questions do you have or thoughts in the chat about electrolytes I don't want to spend uh all night on electrolytes but I'd be curious to hear if you do have any thoughts on electrolytes uh that would be awesome and let me just pull up here real quick to see if if if this is still streaming for you guys holy smokes I don't even know making sure it's still streaming thanks for your patience once again um let's see here yeah tanner it's really struggling just so you know it sounds like you can hear me um but basically the video is almost non-existent why that is happening we don't really know because it's not different than any other evening uh just so you know I'm trying to reduce the the bit rate so that it is um you know basically so so it's basically a clear image for all of you but you know it's struggling a little bit there's no other way to say it yeah audio is still good that's that's awesome so we could just turn this into a podcast if we wanted um so thanks for persevering here but yeah any thoughts or questions with um around it's if you guys stick around I will continue to uh I'll continue to try and do this for you um so if not we can move on to racing tactics um okay can you hear me can you hear me I think I lost everyone for a second oh man so good to see everyone holy smokes let's see it says it's streaming at yeah maybe that's a little low says it's streaming pretty well but um bottom line I uh okay good to see everyone oh man what a world what a world okay sweet so racing tactics um okay I'm just reading through some of the chat let's since it's been such a a rough night on the internet front we are going to uh we're gonna focus in on racing tactics um and listen I'm really excited for um for Cleveland and a couple people have offered to come uh hand me bottles along the course I looked at the rules at the on the Cleveland website and I didn't see any rules against that so I thank you for everyone that everybody that offered to do that um basically like drinking out of a cup versus drinking out of a a really nice small bottle um you know it would be nice to have a really nice small bottle as far as just quick transfer quick drink like making sure it all gets in me I did hear somebody comment I read yesterday somebody actually carries a straw carries a straw in their ear or in their hat and then whenever they come to an aid station they pull the straw out stick it in the cup squeeze the top of the cup and then basically they said it kind of admit they make sure they get as much into their mouth as possible rather than splashing it all around them all over them I thought that was a pretty creative idea I don't anticipate myself using a straw but um I guess I would say like if the Cleveland Marathon allowed people to hand bottles to runners I'd be very open to that uh giving you know a couple people some bottles um yeah giving two or three people spots along the way knowing that if something happened I could always go to the aid station so anyway um I don't know we will see um we will see um we will see what happens in Cleveland okay moving on to racing tactics basically oh man uh tonight's been a little a little strange so we're gonna we're gonna do our best here to work through and we might have to pick up on a couple of these topics in the future as well but here is I think like racing is that's why we work so hard right that's why we train so hard for months and months sometimes without racing and then when we get to the starting line it's like okay all this work all this work it's time to finally um so yeah it was Kurt thank you Kurt for that idea basically Kurt is in the chat and um he thought of this idea a couple other people mentioned it as well in the vlog a couple days ago about the bottles along the way so we'll see what happens Kurt uh we'll keep communicating um via email about that idea but so for racing tactics you know we work so hard and then um you don't want to you want to eliminate as many mistakes as possible on race day so that you can so that you can you know reach your full potential um and you know maybe you're striving for a PR maybe you're just you know you're trying to finish your first marathon um so there's obviously very different um there's obviously very different um ability levels out there listening and watching this youtube channel and so I guess I do want to talk specifically to the high schoolers out there if there's any listening or the college students so I want to and this can apply to the marathon and half marathon as well but basically um I want to walk you through how I would run a mile if I was in high school all right um so good to see everyone oh that's good to know Russell you think it's common and okay ah I might have to do some more research but um so basically if I was racing a mile or a 1500 off the starting line I would get out the first hundred meters not in the lead I would like to be top six okay maybe seventh but preferably top six and get to the inside corner somebody did the math for me I think correct me if I'm wrong but I believe I remember the number eight or nine meters if you are running in the second lane for an entire lap around a track and if you're really good at math you could probably figure this out pretty easily but um basically it'll if you run in the second lane or the third lane you know but the let's just say the second lane for an entire lap the distance that you are adding to your race is pretty significant I for some reason the number eight or nine meters is jumping out at me I don't know if that's exactly correct if somebody knows let us know in the uh let us know in the chat so if I was a high schooler or college student I would off the starting line I would the first hundred meters I'd be in the top six and I would make sure no matter what I am on the rail and I don't care I wouldn't really care if I was boxed in because it's the first lap you just get in there you tuck in and you you sit and you save your energy now listen if you're in a league of your own and you are at a very high talent level oh thank you Luke for that super chat you're the best and you're you're amazing okay so Frank is thinking maybe five meters um so that might be right and listen five meters is five meters you know it's like it's more than it's more than no meters um so so basically um I would get on the rail and then I would draft okay so if I'm in sixth position let's say there's 15 guys in the race or 15 ladies in the race I want to be in the top half and then I'll sit there for probably depending on what everybody else is doing around me but probably two laps so with so that'd be 800 and let's say so at the 1k mark so a thousand meters that's where I me personally where I would begin to listen to everybody around me listen to everybody's breathing listen to how my body is feeling and then begin to pick people off again you gotta you gotta monitor how everyone else is doing around you but basically for me I always at this with 600 meters to go not 400 meters to go a lot of people wait for 400 meters for me personally I don't have that crazy kicking speed so the last let's say 200 meters of a race so I would actually um I actually start to make my move even though it's a gentle move it's not my sprint it's a gentle move at 600 meters to go and then I'll hold that for another gosh oh man okay so now so another 350 meters and then for me personally because I don't have that crazy um I don't have that crazy kicking speed I would then at 250 meters to go so basically halfway down the back stretch that's when I would start my kick only because I know again I just can't out kick people very often if if I if I out kick someone it's because they're not very fast because I just don't have that crazy top line speed okay so that's how I would um that's how I would race a mile or or 1500 roughly if you're in college um okay let me just take a quick drink here I'm running out of water in the studio uh and thank you for being here by the way um so that's one race strategy and then um I'm still working out my marathon race strategy and let me just tell you all one more story about racing tactics and and racing strategy and then I'll jump into the chat and answer your questions basically at the NCAA championship for cross country in 2007 or was it no no no no sorry 2005 2005 it was in Terre Haute Indiana I believe is 2005 yeah it was in Terre Haute Indiana and basically it was a coach my coach my former coach mark wetmore he was very in tune with what was going on around him and everything from the weather to the ground condition to the uh just to everything to what spikes we were wearing on race day at the NCAA championships and so what we what he did um he would wake up extra early uh on race day and basically go monitor the weather and see what was happening and go check out the course to see if it was really muddy or not and he knew that if uh if it was a muddy day at the end at for a 10k at the at the championships he knew that because of the hype of the day the excitement of the day people were going to go out fast it's just it's it's almost inevitable it's very difficult to hold yourself back at the NCAA championships but mark made very very specific race strategy for us on that day where he basically said um you are not allowed to go out fast because guess what these people these other racers they are going to come back the last I think he said um the last 3k maybe it was 4k but I think he says so if it's a 10k race so basically at 7k watch out you're gonna start rolling people up if you are patient in these conditions in muddy conditions um because your legs when you're in mud you're working extra hard and he knew that and so he and so whatever what what ended up happening is we won the NCAA championship like we were I you know they have live results as the race is going on and I think the team was in fourth and then you know we just worked our way up the pack and we're talking uh oh man 300 runners or 250 to 300 it was a lot of 300 runners approximately so you just start working your way up the pack and working your way up the pack okay that's my um that's my last story about racing tactics now I would love to jump into some of your questions and again thank you for your patience with the um internet basically what happened was I actually have really fast internet I have fiber optic internet but tonight it decided not to work why that is who knows um so let's see here let's see here yeah I'm actually doing another speed test right now but let's you ask your questions in the uh in the chat and I will get to as many of them as possible about racing strategy racing tactics um see let's see I have 100 megabyte downloads so that's pretty good just so you know I am doing speed test right now on the internet who knows and then it looks like about 80 for upload so yeah 80 is definitely a little slow right now but what are you going to do no 100 there you go 100 for the upload so we're trying ladies and gentlemen we are trying um okay let's see here so it looks like Simon had a question let's see so Simon maybe you could ask your question here in the chat I did Simon I did see your email come through and you're exactly correct I did not have time to reply to it and I think that's going to have to be the strategy moving forward is I will have to um I will have to basically answer people's emails in the live stream because there's just it's just they just keep piling in and I love it and I appreciate it but there's just a lot um so oh my goodness thank you Mary Froggy for the $10 super chat donation to help with shipping the shoes oh I appreciate that and on that note uh just so you know the next shoe giveaway is going to be April 1st that's right Monday April 1st this is not an April Fools joke uh Monday April 1st 7 p.m. mountain time we're going to do at least 10 shoes uh giveaway and we're going to do a lot of shoes so it's going to be fun mark your calendars Monday April 1st I'll make sure the internet is fast for that night um okay let's see here Colin asks before the Cleveland Marathon do you know what you want to eat the night slash day before so Colin that's a great question my strategy Colin at least for um ultra races now marathon might be a little different but I I do like um I do like pasta but what I do Colin is I like pasta two nights before and even three nights before um the night before I definitely um it'll probably be pretty simple it'll probably be a meat rice and veggies you know um maybe not a you know not a big plate or bowl of spaghetti I'll do that like maybe two nights before three nights before because I like to make sure I can digest everything but the night before I will I'll eat but I'm not gonna overeat you know what I mean you don't want to wake up on race day just kind of feeling like oh I feel a little bloated or like just like a little bit of stomach cramps so it's it's a balance um Colin it's a good question Colin okay there's a lot of questions coming in okay I'll do my best here um let's see here Trevor in your road marathon are you going for a goal time or is position more important to you so Trevor I am trying to qualify for the Olympic trials so I need to run under 219 so that's basically 518 per mile so that's the goal all right that's the goal that's the goal that's that's all of the training I am doing and the threshold runs and the interval workouts that I'll be starting this week um it all is leading toward that goal so good question Trevor if I end up toward the front of the pack that's awesome too all right so let's see here Tom wants me to talk about marathon race strategy all right Tom I'm gonna do it I wasn't sure if I would have uh time and uh I don't think true love is listening tonight but if you are listening true love I could use some water in the studio um but that's okay I've got a little bit of water left hold on so basically um Tom I have heard the strategy about negative splitting so you run the first 13 miles um a little more a little slower so that you can run the second half a little faster right so you save your energy those first 13 miles but Tom I must say I've never had a lot of success late in a race if I'm trying to PR or I'm trying to um yeah if I'm trying to PR or hit a specific time like I am in Cleveland you're oh yeah whether you run um I'm here I hear true love inside I wonder if she's bringing me water I have never had success negative splitting Tom just so you know so what I'm gonna do Tom I'm gonna take it I'm gonna you know I'm gonna get out fast the first mile really the first half mile just to make sure I don't get caught up in the crowds now not crazy fast but I am gonna get out of the crowd so I don't get tripped up or something and then I'm gonna settle in after that first let's just say first K settle in calm down chill out glance at my watch look at my pace on my watch you know see what the splits are and then come through the first mile and just be like okay that was good maybe a little fast let's just back it off just a little bit let's just lock it in pretty early to the pace that I want to run um and Tom you also have to think about the weather so if it's a if it's a hotter day you might you might have to hold off a little bit at the beginning so you don't um so you don't deplete yourself too early and then Tom um basically what I plan to do now Tom I have I still like two months away but I think what I'm gonna do I'm probably gonna I'm gonna most likely chill out till about mile 10 and then at 10 so not halfway but about mile 10 I'm just gonna check and of course I'll be monitoring my pace up until then but then at mile 10 I'll probably start to pick it up if I can't you know if I if if everything's going well I'll be like okay I'm feeling okay feeling okay let's just start to dabble a little bit here just a teeny tiny bit then that'll take me to the half marathon and so forth so anyway that's at least the first half Tom good question we'll get more into this soon um okay moving on here Kurt says I'm going to send you some more tin in the mail with the shoes I told you about to try out Kurt you're the best thank you I would love to try it I would love to right now I am enjoying uh you can but I would love to and I don't know if I'm pronouncing it correctly but that would be amazing okay Jordan asked do I want my kids to become runners not necessarily Jordan not necessarily like if it would be fun if they if they wanted to like I'll go play basketball with them or or uh you know football football I'm not you know football is football you gotta watch the head injuries but um Jordan it'll be interesting to see what they choose to do um my dad was a runner I'm a runner so it'll be yeah whatever whatever makes them happy is what is my thesis on life you know what I mean okay uh ever try pr lotion slash sodium bicarbonate lotion I have not I think I've heard of that before I don't actually even really know what it is but good question I have not used it um okay Greg asked what strategy and thoughts do you implement to prevent yourself from getting caught up in the race start hype and starting out too fast that's a good one Greg so here's a good Greg this is good basically Greg what you could ask yourself is um do you like to do you like to be chased or do you like to chase personally for me I kind of like to chase now at a certain point in a race if I do take the lead which I do every now and then in races where I'll get into first place that is very fun very exhilarating it does give you a boost but I must say Greg um at the start of a race yeah there's a lot of excitement sometimes there's music music can really make your brain uh kind of go outside itself so you got to watch yourself a little bit if you're a music listener um making sure that you're not going too fast just in fact I would recommend maybe oh man I don't want it well I think wearing music in a marathon race it can be good but at the same time I like to listen to my sensory data so my breathing especially of you know of course my breathing and even just how much like I'm sweating and just listening to everything that my body is telling me and I think music can kind of distract you from those things so you're not really honed into the uh to the to what's happening right in that moment so anyway good question Greg and then as far as not getting caught up in the race start hype I would say Greg if you like to chase people use that to your advantage like let people go out um you know let let them go out so guess what at mile six at mile eight at mile 10 you can start to uh to chase them down like I love chasing people down um if they went out too fast and they're starting to come back to me so anyway that might be one way to approach it in keeping in mind Greg that everybody hits the wall in a marathon at mile 18 or 20 approximately um everyone hits the wall like everyone is hurting by mile 20 sometimes I've heard people can push it off to mile 22 but everyone's going to be hurting so just know like do you just don't want to go out too fast is the bottom line so uh good question I could go on and on about that okay let's see here can you guys uh that's right chasing good Joe Gray it looks like the video might be working a little bit now um this is good news uh okay every day life uh who knows what is going on with the internet uh let's see here so Logan asks I'm racing the mile in two mile this Saturday any advice for race for running two races in one day uh Logan good question I would say stay off your feet in between the races don't go you know chasing uh chasing a frisbee or uh so stay off your feet um you might want to stick your feet up on a wall just to help drain a little bit of that lactic acid and then Logan I would say start your warm up a little earlier for the second race so you just make sure your legs don't get too stiff um you just want to make sure you're well warmed up good question Logan um uh Tom asks running Boston oh yeah Tom that's awesome um any advice for your taper Tom I would say for your taper so for Tom for me I usually start the very beginning of my taper three weeks out from a peak race so Boston is yeah it's basically exactly three week we just yesterday Monday was three weeks out I do believe April 15th I think it is um so you're right on par I would begin to draw back your volume start cutting back your volume I like the 10 to 12 day window Tom for really starting to drop the mileage and continue to work a little bit on foot speed and uh yeah foot speed like basically sharpening up so doing some strides into your to your training um and I don't know what you're doing for training so but that's kind of my my rule of thumb is three weeks out and then 10 to 12 days out and then three to four days out I'll really start to freshen up where I will I'll continue to run but it'll be it'll be pretty pretty light on the on the running front so good question Tom okay let's see here um yes okay Jared says one thing is guaranteed you're going to get your arse kicked on your first marathon that is true yep um let's see uh so uh running at altitude asks how long does your warm-up run on race day for a half marathon that's a good question running at altitude I would say it would be um about a mile and a half to two miles so I like to I would like to get a warm up but you also want to save your legs you know so I would say a mile and a half ish maybe you know a mile and a half and then some strides so totaling maybe a mile and three quarters I know that's very specific but I'm probably more of the opinion for a longer race it just you might as well just save your legs um and but yeah so anyway I'll leave it at that mile and a half to two miles good question um let's see here that's right okay um let's see Tanner asked do I have any special stretches for sore muscles Tanner all I can say is uh foam roller gotta do the foam roller gotta do the foam roller good question Mary asks when will the t-shirts be for sale soon we're setting up the online store right now Mary so just so everyone knows we're developing some t-shirts right now and so they're in the works they're the design is done everything's done but now we have to set up the back end it's a lot so basically you have a place to order them good question Mary um Chris asks what are you doing for pre-race accommodations we have a uh hotel room two blocks from the starting line Chris good question I'm excited about that walk out the hotel literally start jogging from the lobby and just go straight to the starting line so uh that's kind of my that's my strategy for that's I guess that's a good strategy for a race day um just eliminate as many variables as possible that could go wrong like you know your uber driver gets a flat tire or who knows what it could be so uh good question Chris um let's see um okay I'm just seeing if I missed any other questions so Tom asks do you check your heart rate at all on your no I don't think uh during the race Tom I don't I don't check my heart rate no I am a I am not a heart rate trainer uh nor racer I I do you know I know some people love training with a heart rate uh for me again yeah it's kind of an extra variable that's um I just uh yeah I I like to listen to the entire body my legs my breathing my head everything and heart but heart rate could play a role I just have never been a heart rate trainer so um what's your next race after Cleveland that's from Colin basically I'll be doing some small well I'll just the the next race will be a 10k at the GoPro Mountain Games in Vail Colorado so it's a 10k I I raced Joe Gray there last year took second to him again so we're I'm sure he's gonna be there again so that's gonna be fun but the next peak race Colin is going to be um is going to be the Pikes Peak Ascent in Colorado Springs Colorado um Trevor asked do I ever run without a shirt did it today it was 75 degrees in Denver today no shirt oh man there's nothing like running without a shirt I like you got to put sunscreen on be careful don't want to get a sunbar no no skin cancer allowed but I'm a pretty big fan of trying to stay as cool as possible during a run um so yeah I'll even sometimes race without a shirt I'll just pin the button sorry pin the number on my leg um I know it's a little crazy all right Jordan asked what do you do to stay mentally strong when trying to finish a race Jordan I like to I like to pick uh I like to offer up the suffering for people and I know that might sound a little strange but like I will pick uh intentions so for let's say like in a marathon the last four or five miles I'll basically offer the the pain up for someone like offer like it and it really helps you know somebody that I know that is really struggling because it's like it's kind of taking yourself out of the equation and putting somebody else in so it I think it helps eliminate that um focus on your own physical pain does that make sense Jordan good question I like that question um okay let's see here let's see here um I'm trying to make sure and by the way you can ask me anything now it looks like the video is kind of working now an hour later after we start and thanks for sticking strong right now I know um gosh I know it was a rough night on the on the technical difficulty side of things but the strong survive so you can ask me anything about racing tactics and sorry if I missed a few of your questions I'm trying to scan the chat just to make sure I didn't miss any um let's see but yeah continue to ask questions if you have any others now that the now that the internet seems to be working a little bit holy guacamole okay um let's see here so chip asked how do I stop myself from going out too fast chip slow down no chip um it depends on what the race is I don't know if you're in high school if you're racing like a 1600 but I would say um just tell yourself tell yourself no matter what in the first 10 percent of the race you're going to be in fifth place like no matter what now you just got to tell yourself that make the decision in the moment no matter what I'm going to be in fifth place just you know that's what I would do um good question chip um sorry I if if you tell me the distance I might be able to help a little bit more good question um let's see call and ask do I plan on trying out the asics meta ride anytime soon calling I do not plan on it um pretty expensive 250 dollars and I haven't heard the best reviews on it so far I don't quite I yeah I think asics is trying to get back in the game I think asics has been lagging behind a lot of other companies the last I don't know five years maybe 10 years like I've heard it from a lot of people Mizuno and asics actually have just kind of been stuck stuck in the 90s if you will but uh sorry if there's any asics fans out there like listen everyone you at the end of the day you got to wear the shoe that works best for your foot for your gait cycle for your stride for what works for what keeps you healthy that's the most important thing you got to stay healthy so listen I'm making a little bit of a joke about asics and Mizuno but I have heard quite a few people say that they're not incredibly excited about the asics meta ride good question from Colin um but no I don't plan to try it um let's see here David asks I have never run a marathon distance is it okay to train for a 50 mile that's around a year away from now yeah it's okay it's okay I mean that's a David I would recommend doing a 50k before your 50 miler so maybe like in six months from now shoot for a 50k which is 31 miles um yeah I would recommend doing something definitely do something before the 50 miler would be my recommendation um yeah good question um so let's see here run fast pro okay to use instead of spikes in the 3200 meter oh I don't have the shoe out here it's inside absolutely that's from SPC Pickard uh good question absolutely that shoe like I was I should have mentioned this I don't think I did I just ran out of time so I published today my first impressions of the Reebok float ride run fast pro it's a three ounce shoe um it's a six millimeter drop you could absolutely use that shoe in a track race especially a 3200 I think in a mile race it would be good to use spikes like little metal spikes but a 3200 is just a little different a little slower um I I would I would love to to race the 3200 in the Reebok float ride run fast pro three ounces is incredibly lightweight I'm gonna be using that shoe for the 5k race that I'm doing in like 10 days from now so good question okay let's see here uh Rod Rigo asks um when to kick in a half marathon Rod Rigo man I would say okay I would say if you can start to pick it up not kick a half marathon like you're not really gonna kick you're gonna pick it up though so I would say at mile 10 so if you can mentally say with three miles to go so a 5k to go I'm gonna start to pick it up now you're not it's not a kick it's just okay instead of running you know seven minutes a mile I'm gonna run 650s per mile and then 645 and then maybe the last mile you can drop it down to 620 or something I don't know what paces you're going for but um that would be my thoughts on and then you know if you can kick the last 600 meters like that'd be great at the last 400 meters but um anyway I'd say I'd approach it more from the angle of uh picking it up rather than uh kicking good question Rod Rigo thank you for that uh Jared asks why do races cost so much Jared I have no idea no I mean there's permitting there's uh they gotta hire ambulances they gotta pay for online registration stuff like there's a ton of bureaucracy to put on a race these days that I get it like I think races are a little too expensive but um at the same time there are a lot of thing there are a lot of factors that go into uh putting on a race t-shirts uh food at the finish line I mean and they're running off of volunteers so imagine if like the volunteers were getting paid it would be very very expensive um let's see here Jules asks any updates on your zoom fly fly nets Jules this is a great question basically here's my strategy ladies and gentlemen a lot of you have asked what is going to be my marathon racing shoe and um it'll be hard not to race in the four percent I'll just put it that way but I am a big proponent of making the training pretty much as I'll just say it as difficult as possible so that I can arrive at the starting line as fit as possible and therefore when I put on a carbon fiber plate shoe like the four percent or like the zoom fly fly net um it's I want to put on those shoes for special special days meaning it's a special shoe there's no there's no other way about it like those shoes are kind of changing the game a little bit at the marathon distance especially like you just look at the times for a lot of people and times are dropping so I don't want to train in that shoe I want now I will do a little training just to make sure I'm used to it but I've already done enough running in it really so therefore when I arrive at the starting line for the marathon and I start to go a little bit in that shoe it's I want it to feel easy um if that makes sense so that's a long way to answer that I have not put on the zoom fly fly net for about probably about 10 days because I don't want to be um ha ha spoiled by the carbon fiber plate and the zoom x foam or I guess that would be the react foam but you know what I mean oh man oh it's exciting I love you guys thank you for being here and I can't believe the internet is finally working an hour later um so good evening to you uh dokoot I appreciate you being here okay let's see it is now 818 we've been going for a while now thank you for sticking around this long I'll answer a few more questions and then we'll probably have to wrap up um oh man what a rough it was a if you're just joining us it was a rough night the uh the internet has been wonky all night it appears to be working now who knows like it's like come on people come on it's it's 2019 it's not 1999 but you do what you can right um Jordan asked do I ever get cramps in my abs when I start to run I don't Jordan hmm you know what Jordan it might be connected to your back like something going on in your lower back that is causing your stomach like I've always heard that it's the opposite side of your body that is actually the issue excuse me so if you have cramps in your abs maybe it's something behind your abs like your back anyway just putting that out there but I don't have that Jordan um so let's see here um Justin asked do you know how to get rid of side stitches I always get them when I run always oh man well if you get them always there's probably something going on there you know you might want to talk to a doctor frankly like if you're always getting them like that shouldn't be happening um I mean I always try to open my chest just to open the breathing everything going on in there for the breathing yeah Justin sorry I don't really get side stitches so but I know that they can be very painful um so sorry I don't have more experience there but for real you might if that you could get them all the time you might want to talk to a doctor um so let's see here Colin asked thoughts on barefoot running um Colin I think it could be beneficial on on grass on grass and specifically like on astroturf that's really even I'm not a fan of barefoot running or minimalist running I think you can really get injured easily um why Colin because everyone over you know I shouldn't say everyone but the kids a lot of the kids like actually the guys in the Breaking 2 documentary uh who tried to break two hours in the marathon I think at least two of them two of the three guys they grew up barefoot that's it they just didn't have shoes it wasn't part of their culture so their feet and their tendons and their ligaments and their ankles are all uh are all a well-oiled machine so that there's the the risk of injury goes way way down so I think if we've been uh brought up in shoes our entire life you really risk injury going out and running barefoot uh because we're just not used to it now if you can go around barefoot all the time for years and years in order to build up your strength in your feet then uh you know we could start talking but we Colin just so you know we used to do uh we used to do strides so you know like 120 meter strides where you do just a nice stride to get your turnover going uh we used to do them uh barefoot sometimes just to work on foot strength and yeah so I'm not opposed to it completely but um anyway a lot to chew on there all right so let's see here um okay good to see everyone okay I'll answer maybe one more question will you buy a new pair of four percent or use the pair you currently have in Cleveland that's from Anthony Anthony listen I'm all about honesty here right we're just we're just seeking truth here together right Anthony I'll probably buy new ones and I know that sounds crazy like Seth how could you ever afford that well this is my passion this is I don't buy anything else like I don't ask ask my wife like I don't buy anything else I drive a 2002 Toyota Camry I think it is I drive an old car I don't spend money on anything except for running shoes right you know running shoes so Anthony I will probably uh and I'm hoping by then the price will be down a little bit more so good question oh man all right I think that is it for tonight sorry who knows I can't control the internet um you know I just can't control the internet but we'll keep fighting and if you're still here mark your calendars pull out your phone right now set a notification April 1st Monday April 1st is the next running shoe giveaway I promise you will do at least 10 pairs of running shoes some of them are brand new some of them are gently used running shoes so usually under 30 miles so we're talking nice shoes we have an assortment of sizes in the house a lot of shoes have arrived in the last uh you know the last two weeks um some really nice shoes actually so mark your calendars right now um for the mark your calendars right now for the next running shoe giveaway um so so cool uh to see everyone here thank you for being here and I appreciate all of you and um yeah this youtube channel just continues to grow and it's exciting um the demore global running on Strava I think we hit 26,000 almost 27,000 miles collectively run together last week everybody in the demore global running that's incredible so kudos to everyone there and um we'll keep striving for eliminating the technical difficulties here in the studio does that sound good all right you all are the best seek beauty work hard and love each other we will see you tomorrow 5 a.m uh