 Heading for my run and into the rec center for some recovery after yesterday's long run. It was a doozy But just went into the post office and thank you. Thank you for everyone who is still sending shoes You're amazing. We have quite a collection now I think we have at least a dozen running shoes to give away to people who truly truly need them That is what the running shoe giveaways are all about is to help people get out the door with Gently use running shoes on their feet. So anyway, we've got a collection, but now we can't live stream So I don't know when the next live stream will be because of the copyright issue with flow sports I've reached out to them three times just so everybody knows three times And I know I have the right email because I followed instructions on YouTube as far as how to retract a copyright claim Anyway, again, I I guess it was the screen being shown too much So that's my bad, but it would just be nice to hear from them exactly why it was it You know, they claimed a copyright on that Boston marathon live stream in the studio. Anyway, bottom line. Thank you for sending But because of that we cannot live stream and therefore I cannot do the run next running shoe giveaways So hopefully it's sooner rather than later. I'll just keep key. I'll just keep you guys Updated so thanks for your patience there also Okay, we're gonna get to marathon training in a minute I'm gonna update all of you on what is working and what is not working in marathon training I will say this much as far as what is working Recovery days in the gym. It is working so well with the pool and foam rolling and Stretching and the stretching machines and all that good stuff. So anyway, we're gonna talk about that in detail back at the studio And did I already mention I went into the PO box and picked up a few more pairs today. Thank you again. Oh, man All right, here we go one two three Just putting the finish and touches on the training as I hone in we're getting close Just remember pencil write the training log the training schedule in a pencil so you can erase and I just I'm not erasing workouts. I'm moving workouts. I'm just like strategizing with sharpening races and tune-up races and just listening of course to how the legs are feeling and Basic all right. Let's get to the studio. I'm getting a little a little ahead of myself. Let's get to the studio I'll walk you through what I'm doing actually first. Let's open up a few boxes since we can't live stream tonight I was gonna open some boxes. Okay, here we are. I think I know what is in here Give away. What's it gonna be? Oh, man? Oh Oh Yes, oh it tricked me. I it's a Nike box, but it's Brooks running shoes. These are the Levitate twos. Yes, the D it has the DNA amp midsole Brooks levitate two and the Brooks levitate twos are from Matt Thank you Matt. Thank you for this nice letter. I'll read it in full here in a little bit Oh, you're the best Matt. I'm just glancing at your letter and I love it. You're amazing and These are just to help people. Okay, these running shoes at some point as soon as we can get the live stream back going We'll get them in the right hands to the right people. Okay, let's open up box number two the studio. Let's see. Oh my goodness whoa whoa, whoa, whoa Whoa, oh My goodness. Okay. Shout out to Kirk. Thank you Kurt for sending this box. Oh my I don't even know where to begin We got more Brooks. Hello. Oh my oh Oh Looks like something maybe for me. Oh, yeah Oh Kurt you are the best Kurt is an avid fan a great just supporter comments basically every single day and Kurt I can't wait to meet you someday in person, but he is looking out for me Look at this the Morton drink mix for my marathon. I'm gonna test out I've been trust testing out you can tailwind. I just straight up Gatorade and so this is the the Morton drink mix. Oh Thank you Kurt. I'm gonna put this to use probably tomorrow. Just continuing to test out. This is so cool Oh, and look what else is in here. Oh, yeah. Oh, yeah, my Broncos go Broncos Kurt. Are you a Broncos fan? Okay, let's open up one more box from Kurt. What's in here? Awesome. Oh Pegasus 35 turbos. Oh man Wow Okay Wow, oh My goodness, these are for a lady out there size Six and a half these things are so small so cute and I love them. Thank you Kurt Pegasus 35 turbos size six and a half for a lady out there ladies We're gonna take care of you next time. We do a running shoe giveaway. They are brand spanking new look at those things Oh my goodness Kurt. You're the best. Okay. Keep fighting keep fighting keep fighting We'll do this next running shoe giveaway as soon as possible See in the studio. All right marathon training update here. We go by the way Do you guys have a t-shirt that you just love and you refuse to throw it away? But it has a lot of holes in it and you only wear it like once a year This is my 14ers t-shirt with all the 14ers in Colorado those big mountains in Colorado We call them 14ers basically I wear this once a year because every time I put it on a new hole pops up Anyway, I love this shirt. I love all right I just want everyone to know as we begin this marathon discussion. First of all keyword Sharpening that's right. The sharpening has begun. It's it's now now is the time to begin So I have 30 days to go 30 days to go before Cleveland. It's incredible. It's so cool nice Mentally, I would say rewarding to be kind of in that one-month range before a peak race Especially after such a long training block leading up to this race So that's exciting and question of the day. I'm gonna ask it now rather than at the end What questions do you have for me about sharpening for a peak race? If you have a question, especially about the marathon I'll definitely try and answer that because that's the mode. I'm in right now But if you're getting ready for a two-mile state championship, I guess it's a little early for that But soon enough it will be time to well Yeah, not too far off the the state track meets are gonna be happening all across the United States So I'd be happy to try my best to give you insights down below in the comments All right, I have not forgotten about the marathon playlist idea But I've decided to create that playlist after Cleveland So I want to get through the marathon Re-evaluate everything and you know 30 40 days from now So just so you know, I have not forgotten about that where I will really break down this entire training block Which is you know has become very detailed very malleable I've erased some things added some things listen to the body along the way So I want to get through the entire training block before creating that marathon Playlist so it is coming stay tuned for that and all right moving on to injuries So I wouldn't say I have any injuries, but I do have some aches and pains In this marathon training block just want to update you there. It actually popped up These aches and pains popped up basically right around the cookie chase 5k That's why I took a down week last week cut my volume by about 40% And it's a little bit it actually started in my big toe and that has it's gone now And it's kind of moved it's kind of moving up my leg I've noticed so I've got a little bit of a campaign Soreness tightness in my soleus area, and I'm monitoring it very closely I'm not concerned. I'm really not concerned. It doesn't hurt at all when I'm running. It's more like after running I just have to really be vigilant with the massaging the stretching the icing the Hydration all of that stuff the elevating elevating my legs up So anyway, that's a little update as far as injuries go overall I feel my legs feel tired and sore from the 22 miler yesterday, which is to be expected again This is kind of my calculated risk time right now where I'm willing to take a little bit of a chance Push myself a little harder in order to hopefully reap the benefits in well in four weeks from now Today's run was I didn't feel much today took it a little easier on the filming side But it was 13 miles so 21 kilometers 730 a mile 440 per kilometer So it's actually kind of nice mentally that a 13 mile 730 a minute for me for me I'm just not you know if it feels nice and relaxed So that's a good sign and with respect to my volume of training and again Here is my calendar that I'm working with and keep continue to update every single really every almost every single day It seems like this at this point So I'm at about between 90 remember how I like a range of mileage So I'm between 90 and basically 105 miles per week So about a hundred and fifty five kilometers per week in my training volume right now feel real good about that I don't think it needs to be any higher and I don't think it needs to go any lower yet Although it is coming soon. In fact, I'll just say right now Tapering begins in nine days. That's right I like to taper 21 days out from a peak race, especially a big peak like a like a marathon a 10k 5k It's less of a taper. It's it's I should say shorter. It's not as long But for a marathon after such a big long buildup I like to start tapering around well I'll just shouldn't say around basically right at 21 days So three weeks out from race day and so with 30 days to go What is left as far as harder efforts in this training block one long run? two threshold runs and two track workouts, so that's five Harder efforts in the next 30 days 30 divided by five is what six So basically I'm gonna average about every six days a hard effort now I will kind of load it heavy Right now in the next 10 to 15 days because then the last week before the race It'll definitely be easy easy. So it's really gonna be about every four to five days a hard effort Faster efforts. That's where the sharpening comes in. That's where the track workouts come in That's where the threshold track threshold efforts come in and that's where the volume soon is gonna start to come down pretty dramatically from 90 to 100 miles a week down to Let's see. I mean, well, I'll say it'll be like 70 to 80 and then it'll be about 45 to 50 and then the last week will be just baby baby stuff. And so remember yesterday. We talked about what? We talked about mental confidence. So not necessarily mental toughness But mental confidence going into a peak race if you haven't seen it go check it out up already in corner What gives me mental confidence? You've probably picked up on this already. It's not necessarily track workouts It is long runs to a certain extent, but you know what it is. It's the threshold runs. That's right That's why I'm kind of Loading up on these threshold runs about twice a month is what I've been averaging over the last really Six to eight weeks. I'd have to I'd have to double check about yeah six to eight weeks approximately I've so every two weeks. I've been doing a good solid race pace threshold run here at elevation Okay here at elevation so so the next one will be Monday, so in about five days from now and Yeah, so that's what gives me confidence and I bet you know what gives you confidence for you It might be It might be you know a ladder workout on the track that lasts for 35 minutes, but it's really really intense So anyway, you just got to find what not only works for you physically But of course what works for you mentally to give you that confidence going to the starting line So in conclusion for my marathon training update I don't feel rushed and I don't necessarily feel overextended either Could I race in 10 days from now? I probably could honestly. I probably could would I be sharp sharp? No, but I probably could go put out a really solid effort in 10 days from now So therefore I'm excited for the next 30 days And I may I'm excited for the taper the mental break knowing like okay I can run instead of doing a 15 mile middle distance run I can do well an 11 mile middle distance run and eventually an eight and seven mile middle distance run So I'm I'm feeling good. I'm feeling good I appreciate the encouragement and the support on Strava and here on YouTube and Hopefully that gives you a little insight as to what is about to play out for me in the next 30 days And as you can see here like May is not even really filled in yet Like I know a couple things are filled in like the key workouts, but then again, it's going by feel listening to the body And like for okay one last point I want to do one more high altitude effort and I'm just trying to figure out okay When is that gonna work meaning I want to go get one more above? 13,000 feet inside of me get those red blood cells one more time So anyway, like that's one detail that I haven't plugged in yet to late April and early May All right, I love you guys that is the vlog I am gonna be publishing a second video today All about answering your questions remember I did not live stream last night because it's been shut down for now because of the copyright issue So 5 p.m. Mountain Time I will be publishing the second video basically it's gonna be a Q&A where I'm gonna answer a lot of your questions that are coming in via email Instagram YouTube everywhere, so see beauty work hard and love each other Oh forgot to talk about the sketchers razor three, but that's all right. They did their job today. They did their job today