 not you're actually live but I think it looks like we're live let me know if you're there watching and if you can hear me well and if everything looks okay let's optimize the view a little bit I gotta be able to reach the phone though to be able to see the comments and stuff but yeah we're doing a live stream Q&A ask me anything regarding running just questions and answers anything you want to know I will answer it for you let's see so hopefully the chat is working so if someone's watching tell me something in the chat it's a rainy day actually it was sunny earlier now it's raining here in Norway the spring and the summer sometimes bring this kind of weather where you know it's almost like tropical type of weather although it's not really warm but you know that type of weather where it's sunny and then there's a lot of moisture that evaporates and there's these huge clouds and suddenly you get rain it's very unpredictable and yeah so you think it's going to be nice and it's not and then the other way around as well I've been my training has been going really really well and I've been heading out for runs some days over the last week thinking it's going to be glorious and I'm going to have sun and enjoy myself and then it ends up just being super rainy and and and I get totally soaked whereas on other days I think I'm going to get soaked I put on a jacket and I end up being way too hot because it's sunny so so that's life as a runner um what else can I talk about while we're waiting for people to arrive and comments to come through um I guess I could give a little bit of an update on my training after injuries and stuff I'm finally now at a point where I'm actually not really having some any pain anywhere like I can go out I mean there's always you know you always have to balance out um the there's always some some tissues that might be slightly overloaded so like one day you end up with a slight you know ache in your tbl is anterior muscle for example then and then you okay you keep an eye on that and then a few days later maybe your your left calf is a little sore and you sort of always have to balance out a little bit of these things um so there's always something going on if you're pushing the limits in terms of your training of course which I am but knock on wood no injuries at the moment so that makes me very happy Baal says hi Michael good to see you best wishes thank you glad to have you with us um here in the live in this live stream if anyone else is there feel free to say hi in the chat and ask a question if you want to know anything running related or or otherwise really but let's try and keep it running focused so yeah so no pain no injuries at the moment just sort of cruising through 60 kilometers a week building myself up again from scratch after having a lot of issues in 2019 and 2020 and now just cruising on hopefully keep progressing so that I can arrive at 2022 and be ready for some serious training well guys ask me a question please that's the point this channel isn't really that big yet of course so we don't necessarily have that many people with us and that's fine because it's all good we need to build it up brick by brick and that's my plan to do over the years it's not always easy to to get the videos out there's a lot of work and there's a lot of other things going on in my life too and training etc so I sometimes find it hard to to get the videos done but I do want to sort of prioritize it going forward so I'm thinking about ways that I can sort of make the videos more of a priority all right so question what about high altitude training it really gets hard at a certain level what's your experience on the subject good question well I don't have any personal experience with high altitude training well to be perfectly to define it correctly high altitude is actually not optimal for training what you want is moderate altitude which is like 1500 meters up to like 2005 perhaps as high as 3000 but mostly they find that the sweet spot is around 2000-2100 meters above sea level which is like flagstaff Arizona USA bolder it's 1500 meters a little bit on the low side but still pretty good and of course a lot of places in Ethiopia and Kenya etc I don't have any experience I would like to try it but you know a lot of things happen in the body when you go to altitude and it's a little bit debated there's no like hard evidence that it's beneficial because it's very difficult to sort of separate it from the other positive effects you get by being at a training camp right so people go to a training camp at altitude well that means they're more focused there's less distractions they're in a certain mode right they're trying to to make the most out of this little altitude camp right and that means usually they'll be better at training and they'll be better at recovery as well and so it's difficult to say is it just because they're at the training camp or is it because of the altitude or is it both probably both so there's things happening you know like EPO increases a little bit it's a hormone which makes you produce more red blood cells so your hemoglobin goes you get more oxygen your VO2 max essentially goes up a little bit and so I think it's beneficial most like if we look at the evidence most successful marathoners and long distance runners are including altitude training in their in their plan so it seems likely that it is beneficial but you know I don't have any personal experience and how much of it is the training the adaptations from the altitude and how much is it's just a training camp I'm not entirely sure myself I would like to try it though I definitely would like to try maybe start out with like boulder or something like a little lower 15 or meters because it's quite stressful as well anyone else has any experience with altitude please let us know all right next question close tome brit living in lisbon portugal sometimes if I run days in a row my legs start to hurt and don't feel fresh how to deal with that push through well you know that is the challenge for a long distance runner how to balance mileage and essentially the weak link in your body is not your ability to tolerate and handle training as such right like if you get into like over training so when you when you're talking about um let's just put down a little bit so when you're talking about cyclists for example because there's no impact cyclists are more prone to over training syndrome which means that there's a systemic breakdown of the body the the the glands the endocrine system the system the nervous system the whole body as a whole is just not adapting and it's it's been broken down too much and it can be very unhealthy and dangerous even um whereas for runners the weak link is not necessarily that it's mostly the legs right how much how much pounding can the legs take and so when you're planning a training week or if you're planning uh hi sean uh if you're planning a training week or if you're planning um a training year whatever you need to have a very gradual progression to have your legs adapt to the mileage and this has to be done in a systematic way and constantly just add in a little bit at a time little bit at a time get your body used to it at a certain level stay there for a little while in terms of mileage so if you just increase the amount of kilometers you run in a week for example stay there for a few weeks and then take it take it down a notch for a week and then back up again and then perhaps start working up to a new level and it needs to be very gradual most people do it way too quickly and they're too eager and you get too much and you you crash and you get injuries and all and i'm i've been there done that as well trying to avoid it going forward so i would say if your legs just feel heavy from training you know if it's just like oh i'm i'm a bit sore now it's my legs are a little heavy but there's no overt pain then perhaps you can push through but probably you you don't want to do the hardest workout the day after you just did something else and your legs are feeling tired make sure you give yourself a few days of very easy running maybe a day off maybe several days off if you're at that level until you're doing your next hard effort or long run and then your legs will feel tired again for a day or two and then it comes back but if your legs are constantly tired or constantly painful or if you have a specific pain then it's you definitely do not want to push through that you want to rest it make sure it's you know passing within a few days if it doesn't go away then go go to a physiotherapist and get who specializes in in like running mechanics and stuff to have them help you actually figure out what to do and if there's an injury and how to deal with it and do maybe some supplemental training to strengthen the legs etc so long story short i guess i would say if you are tired in the legs be careful back off a little bit wait until you're fresh again and then start building again or add in the next hard workout and then this this sort of cycle you have to always balance it from day to day and from week to week but don't train if you have pain at least if it's not like if it's a little bit pain and goes away after the run that's fine but if it gets worse then definitely don't do that all right victoria's kitchen hi there so in one week i have my first official 5k run cool i'm relatively newer to running about a year now and it tips regarding pre-race fuel or in tips you found helpful for the first race good question i could talk for an hour about that probably but let's put it make it pretty simple i would say your first race it's not so much about the time and the performance it's more about your experience right so you you want to have a good experience you want to have fun and you want to enjoy it and you want to you know run fast but that's like third priority um so the number one tip that i'm going to give you is don't start out too fast okay if you start out too fast which is like what almost everyone does in every race and i've done it myself as well sometimes you just got to learn the hard way but try and have a rough idea before you start maybe of where you're at and what you're able to handle for the for the pace and try and stick to that and keep it pretty even throughout the race if you get too eager because it feels good and you're high on adrenaline and just go like all out in the first um you know two kilometers first mile or two then you're gonna crash and burn and it's gonna feel horrible towards the end and you're gonna end up with a positive split slower and slower throughout the race and you can probably end up with feeling like it was horrible as opposed to if you're able to keep a steady pace that's i'm not saying start easy okay the 5k is pretty short you're gonna start pretty hard but not not so hard that you can't keep it up for the whole race and even increase it a little bit the pace towards the end so number one tip just just be mindful of your pace from the get go second tip would be uh don't try anything new on race day don't suddenly put on some new shoes or something crazy um try a new gel or something on race day practice everything before you you do it how long was it until again so one week okay so and the third thing i would say is that the last week now before the race you can't really do much about your fitness but you can if you train too much you can you can end up being tired on race day so for this next week you're just gonna keep doing what you've already been doing in training but just take it down a notch right maybe you like half as much distance on each run maybe take an extra rest day the day before it's called a taper you can read up on tapering we probably know about that already but you know look up on look up tapering and just take it easy the last week a little bit of running maybe some strides arrive at race day feeling fresh nothing new on race day and pre-fueling just what what you always do just stick to what you know works that's probably my my best advice um and of course have fun it's uh it's always fun the first race is awesome it's the best the best ever okay so good luck let us know make a comment on a video later or something where you tell us how it went all right so j s do you ever do an all-out effort during a training cycle in order to establish what fitness you're at like a 3k or 5k yeah that's called a test run essentially or a time trial i think that's a great thing to include in a training plan a time trial to check where you're at but it does of course also have a cost anytime you want to test yourself in an all-out effort even if it's as short as a 3k you are it does cost something right like it will take something out of you you do have to sort of build into it a little bit and maybe taper for a few days and you got to recover afterwards so it sort of affects your training for a couple of weeks and maybe that's fine right that's totally fine usually um but maybe you also just want to get do like a b race you know like suppose you're training for a half marathon on you could do like a 10k or something um six to eight weeks out right and then do it at the at the pace that you would that you're planning on doing the half marathon in and you'll see how that feels and sort of gauge it off that that's one way of doing it um i haven't done that many time trials in that way myself i guess i just feel like i'm too concerned with the possibility that i'm that it's just going to take too much out of my training and when i'm training i don't want to i don't want to race i want to train and then i want to save racing for for just like a couple of times a year all out so yeah uh it can be useful definitely and i i tend to sort of get a lot out of just my workouts though i do my workouts and i sort of see where i'm at compared to earlier years by looking at strava and looking at heart rate data from the past etc training reports in my log on strava and i just try to sort of gauge off that where i'm at um yeah and also that you know a short time trial is is pretty short so you'll recover pretty fast but then again your legs has to be they have to be ready for it a three three k pace is pretty fast for me uh i mean not not there's a lot of people that are way faster than me that's not what i'm saying i'm just saying three k pace compared to like my threshold pace etc is pretty fast so you've got to you can't just suddenly do a three k time trial out of the blue right you have to prepare your legs for it a little bit as well so that so it really there's a lot of considerations to do i guess and um yeah let's move on all right um but time trials are a good idea though shalom wants to know how are you going to spend your summer and how's the new ebook coming along good question the ebook is is sort of coming along i i'm i'm pretty much done writing it i'm actually putting pictures into it now and i'm sort of editing it and i'm gonna make the cover and then i'm gonna launch it essentially so i'm i'm probably just like 15 hours of work away from launching but there's just so much other stuff in my life right now i'm not gonna go into all of it but i'm so busy right now and there's a lot of things going on and it's just i'm not able to find the time to to spend that much time on the ebook so i but i hope that's going to change in like a couple of weeks and i'm going to be able to get the ebook out maybe by july uh sometime this summer that's my plan so my plans this summer just train train and train i'm gonna stay here in norway the whole summer obviously i love norway in the summer i'm going to um go on a camp so i'm coach right for the local track um runners the local middle and long distance running club for teenagers i'm their coach and we are going actually to a camp later this in about a month so it's a five day camp and i'm one of the hosts i guess you could say uh activity leaders and that's going to be so much fun i i i went with them last year i'm going again this year and it's just it was it was an awesome time i really look forward to that so much fun to hang out with the teenagers and kids and then um later in the summer perhaps head to the cabin for a week together with my parents and my brother just to to have a little bit of time off that'll probably be my only week off for the whole week for the whole for the whole summer possibly the whole year i'm pretty busy and training is pretty intense sometimes but uh yeah that's my plan training staying home having a good time what about you shawn how long are you staying over there in mexico um victoria's kitchen perfect thank you so much you're welcome tomas you think of cycling as good cross training for us um as far as cross training types of activities go cycling is probably one of the worst actually it's much better to do something which is more similar to running like aqua jogging that's probably the closest one cross country skiing elliptical those things are closer to the running motion and will be more specific in terms of your running fitness but cycling is fun and it's uh it's you know it's it's good training generally and your cardiac you you know your your cardio what what's what am i looking for your cardiac system i guess with your heart essentially uh it doesn't know the difference whether you're running or cycling right so if you're looking at the the the heart the heart adaptations cycling as is as good as anything else and you can accumulate a lot of time cycling but then again it'll take away a little bit from your recovery for running right so if you're a runner you probably want to prioritize running and be careful just just add in a little bit of easy moderately long side uh rides to supplement like the way i do it um you don't want to do too much or too long because it's going to take away you you essentially have to trade it for a run um but it's it's pretty good i would say cross training is good just to add a little bit of extra volume here and there but you don't want to prioritize it you want to focus on running if you're a runner and if you're looking for the best type of cross training i i think i would go for cross country skiing aqua jogging or elliptical but then again the bike you can get around right it's more similar to running in that sense you can get out there and see the world and and so that's why i do do a lot of cycling actually or not a lot but a little bit good question all right so mont albin jr just finished a 13-miler nice what's the ultimate recovery meal drink bananas man you've got to have some bananas i would say the ultimate recovery drink meal would be a smoothie with um water obviously um bananas plenty of bananas um you know carbohydrates simple sugars quickly restoring glycogen stores potassium which is an electrolyte um if you lost a lot if you sweated a lot i would probably put a little bit of salt into it just to replace sodium i actually have a little bit of a little scale myself a micro scale that i actually weigh my salt and do it by the milligram that's a you know you could you don't have to do that necessarily just a little bit of salt or a lot depending on how much you lose and how much salt you usually eat but um yeah uh bananas water and then anything else really uh protein powder probably yeah because you want to you do want to sort of stimulate um your ability to um well you want to stimulate those adaptations right that happen after training and protein increasing the protein intake will actually sort of boost some of those um chain reactions that happen in the cell that produce more adaptations so yeah water bananas and protein powder and then you can flavor it with blueberries or whatever else you want to put in there i guess uh simple sugars and protein oh baal just donated 20 dollars thank you man that is very kind of you um i appreciate it he used uh there's like a super chat thing where you can you can do that and somewhere on the right or maybe it's not 20 dollars it's more like 20 something else dollars it looks like eight kroner so that'd be like a dollar but that's awesome um thank you so much all right um next up lesa i'm running indoors a lot but trying to incorporate more outdoor time especially long runs i'm struggling with bringing enough water for three to four hour runs that's suggestions okay cool question well first of all three to four hour long runs that is very long are you training for ultramarathon perhaps i would say that personally my opinion is that if you're training for a marathon even if you're going to finish it in like four hours you probably don't want to do that many four hour runs it it's just the the amount of benefit that you're getting in terms of physiological adaptation compared to how much risk or how much it costs you in terms of recovering afterwards and and um the risk for injury i would say it's probably better to sort of limit it to three hours jack daniels the coach he says he limits it to two and a half hour um so but sure if you're if you want to do some four hour runs definitely do those but probably not every week though but you're probably you're probably got this under control i don't know how your training plan is looking but your question was actually about uh how to bring water what i like to do is uh if i'm like if i'm going to do a serious long run like that i would probably actually drive out in advance and put water bottles along the way so that i and then go pick them up the next day or later the same day that's one way of doing it other you you i guess you could carry carry uh water of course in a backpack kind of thing or or bottles how much do you sweat in four hours well if let's say you lose like six seven eight hundred milliliters an hour on average like the pants are very much on the person it's very individual but that would that would bring it up to like two and a half liter or so and let's say you don't have to replace all of it immediately you could just replace like half of it maybe that's like one and a half liter so technically you could just bring one and a half liter that's not too hard and you would be okay you can also start out by drinking like half a liter right before you head out that way you're already starting with some water in your stomach and then the next tip i guess it would be if you're running in an urban environment if you're in a place where you know there's people around when you're not in the forest or something well if you're in the forest you could drink from streams right maybe you have like a like a plant roots along known water source sources okay yeah i think that's that's what i was gonna say now that if you if you're not in the trail so if you're on the trail you can have like a water filter and drink from streams but if you're actually in an urban area you could just stop by a cafe or whatever and say hey can i just have a glass of water right and i also have this little foldable cup from salomon where i just i find just like little hoses and stuff behind the stadiums and you know around just that you can find water around town and you just like get some water drink it and move on so that's probably how we do it all right Joshua i'm looking to get back into running after 10 years of zero running and i'm a tiny bit overweight i want to build my fitness back safely quickly while obviously using weights any tips well here's one tip you should get a coach and i will be your coach that's one way of doing it you could contact me for coaching there's a link in the description of this video mdjcoaching.no slash international we can set up a training plan i mean that's one way of doing it otherwise though if you don't have a coach or you just want to do it yourself that's fine too you just want to be careful you don't want to get too focused on how you used to run right like a lot of times people think well i used to run this much i used to run this type of pace and then they try and just jump straight into that again you don't want to do that so you want to take it very carefully systematically build it up gradually and well basically you just want to sort of start very very carefully and build it up to a certain level let's say you're running three times a week and you're you know going for like 20 minutes and then okay next week or after like three four weeks at that level you can go up to like half an hour stay there for like three weeks you go up to 40 minutes stay there for three weeks then you up it then you add another run maybe a 20 minute run in addition to the 40 minute runs etc etc etc you just want to you don't want to constantly increase you want to go up stay there up stay there up stay there and the ups should not be more than like maybe 10 20 perhaps 30 percent of your weekly volume but it depends on where you're at so also if you're a little overweight you just just you know just make sure that you are considering that when you're running in terms of like the load on your on your legs etc that you're taking it extra careful mind your cadence your step rate have a high step rate is better sort of reduced the loading on your joints etc have good shoes get some good shoes but the most important thing is load management just make sure you you you don't you know in the beginning don't run two days in a row always run every other day keep it consistent steady gradual stick to the plan yeah and if you're interested in the plan I would be happy to help you out but keep at it and in terms of losing weight of course just a small calorie deficit a day I would say give yourself a year or two to lose the weight if it's if it took your 10 years to gain it perhaps don't expect it to be lost in like a year give it a couple of years take it slow steady don't do anything drastic and you're in it for the long haul remember Sean brilliant cheers good are the bear if you're running in the woods you can drink from a river or creek yes as I said um bless us as cool ideas thanks you're welcome and she also says I would suggest also focusing on either re-establishing running or losing weight not to write both right off the bat that's a good that's a good point actually you know you don't want to sort of a lot of times when people start up with things they want to do everything at once right like suddenly I'm gonna get stronger I'm gonna get fitter I'm gonna lose weight I'm gonna get faster I'm gonna run more I'm gonna you know everything at once and yeah it's a you know it's a risk if you're if you're too much in a calorie deficit so if you're losing weight and you're like when you're losing weight you are in a calorie deficit right and when you're in a calorie deficit some of the processes that um that you're that's like the process of the the processes that happen after training the training effect um those are a little bit you know brought down when you're in a deficit okay so it's not really ideal to be in a deficit calorie deficit while you're trying to build something because building requires fuel and you want to be sufficient and and you want to boost those anabolic processes in the body after training to build you up whereas when you're in a deficit your body is constantly also breaking you down because it has to essentially eat up its fat stores so there's a little bit of a hormonal thing going on there that's not absolutely optimal for gaining fitness but then again it depends how much you're under eating if you're just like cutting your calories by like a couple of hundred calories a day you'd lose about a kilo a month you know if you lose if you if I think like 260 calories a day equates to about a kilo lost per month so if you did that for a year you'd lose 12 kilos 200 calories a day maybe that's just 10 to 20 I'm sorry 10 to well 5 to 10 percent of your calorie needs depending on how active you are that's not really that much you could perhaps do that while building up your training um yeah and I would also say that if you are building up after a long hiatus from running don't even think about intensity don't think about fast speed training and intense training focus on just easy running just building your volume just do lots of easy running and build your capacity more and more and more and slowly you'll start to incorporate some of that intensity but an easier running does go fairly well with weight loss as long as it's not excessive or you could focus on one thing at a time as Lisa Lesa says how do you say that name Lisa Lesa uh are the bear what's your next race well my my plan for this year is was and still is uh just to arrive at 2022 uninjured strong and ready to train like a freaking pro okay that's my goal so I don't have any key races this year something that I'm gonna focus on a lot I don't have that but I do have a half marathon coming up in September hopefully it'll happen I don't know because of the restrictions it might not happen but if it does happen I'll have I'll run a half marathon in September and if I'm in good shape who knows I hoped PR could I run sub 90 minutes that's a goal I have um maybe but uh then again I'm not gonna sort of worry too much about trying to reach that I'm just gonna try and build my my volume and my tolerance to workouts etc um but before that I'll probably join in I'll do a time trial we talked about time trials earlier I have this loop at on the island at the cabin where I go to I'm gonna test my fitness in august it's an eight and a half kilometer route very hilly um gonna see where I'm at there that's sort of like a time trial and then perhaps I'll join a race six and a half kilometer race the week after but so so nothing really not nothing really special but just the half marathon I guess that would be my next real race mark hi there good to see you too Joshua thanks michael appreciated great beard by the way thank you um I'm thinking about cutting the beard a little bit to be honest I I cut my hair the other day I'm not so happy about it well I'm actually okay with the hair I did it because I I want to be fast and it's just nice to not it's when it's hot in the summer you don't want to have too much hair just to say cool you know but I feel like when I have that short here the beard becomes so so big compared to my head so I'm thinking maybe I'm just shaving it a little bit maybe I'll go like big moustache short beard or maybe I'll just cut the moustache a little bit we'll see who knows who knows what I'll do but thank you Lisa says pronounce like Lisa okay good cool though to have a kind of different spelling for your name that's that's nice mark walsh any long-term goals for an ultra I mean my running interest started with the with the interest for the ultra right so I was on lapalma one of the canary islands with my brother you may know about this if you watch the sweet natural living channel my other channel we've lived there and we were there and there was this ultra marathon there called transvolcania such a cool name one of the biggest most prestigious ultra marathons in the world 73 kilometers 4 000 meters of elevation gain crazy stuff and I was like oh my god I have to do this one day and when I started my running career that was my main goal I wanted to do transvolcania and I even look at some old plans I can see that I was actually planning on being able to run it in 2021 which is this year didn't end up getting quite there not just not yet anyway had some obstacles along the way was probably a little naive in the beginning as to how quickly I was going to progress I mean it's possible to finish it I'm I'm pretty sure that if if I was like okay you finish this race and then you win a million dollars or or you finish this race or you'll die I would definitely finish it no problem but well no problem I don't know about that but I would finish it but I want to I want to be ready for a distance when I'm going to race it right I want to be ready in terms of like having done actual proper training for it so and in the meantime I fell in love with like road racing right and just fast times and and and pavement and just threshold on this on the payment kind of efforts and stuff like that lost a little bit of my passion for the trails and so I don't know but but I think I'm pretty sure I will run Trans volcano one day I have to I have to do that so let's say maybe in like three or four years five years perhaps something like that yeah and and comrades ultra marathon as well looks like a cool one let's see um mark also says as a long time watch of this and sweet natural living are you still mainly furterian and how is this diet with your mileage the comments disappear so quickly and how is that diet with your mileage and your wish to cover your mileage yeah okay so um well you know there's the mark aren't michael arnstein the furterian he he's an ultra marathon runner he ate a furterian diet he did pretty well i'm pretty sure it's possible if you get good produce if you get good quality fruit a wide variety over time then it's possible um i wasn't enjoying a furterian diet in norway just like tons of bananas and dates and almost nothing else crappy fruit sour grapes spending tons of money on peaches that were just super sour and not sweet i just it just didn't feel sustainable to me here in norway in the tropics though it felt amazing and super sustainable and i i didn't want to eat anything else how can you eat anything else when there's mangoes and papayas and durian that tastes just off the charts right so yeah i i'm not furterian now i i do eat a lot of fruit though more than most people but i'm also eating cooked starches cooked grains cooked sweet potatoes and stuff like that and i'm very happy about it it works very well it's a little bit easier to get in the calories etc than on a furterian diet so yeah i'm happy about the current situation even though i would like to eat eat more fruit but i'm not in the tropics and it's just it's not sustainable are the bear transfer kanya looks sick i'm doing a hundred k this year i'm planning to run up and down vadolsen a lot for training oh yeah that's right you are in the in the close in the area i don't know have we ever passed each other on the run have i have i ever met you uh tell me vadolsen is a nice place to run i i thought the same thing actually when i was thinking about my future training for for um um transfer kanya i was thinking i was going to do all of my running on vadolsen just because it's for those who don't know there's a huge hill here in norway it's like or just over there actually right over there it's i guess it's uh how how high is it like 200 meters or something like that up um ski slope and there's also trails all around it um sounds good sounds like a good plan that's a good place to train up and down vadolsen awesome hundred k that's insane cool which one is it um oh another super chat thank you angie elizabeth for uh 20 dollars i appreciate it a lot and i recognize you from the from the comment section out there in social media land um all right so um let's read her comment hi from texas michel hi there i'm not in i'm not a runner but i'm here to listen in i used to love running when i was a teen but my lungs would burn sometimes i've been a fan for a few years keep up the good work my friend thank you that's a very kind uh donation and a kind comment and um i yeah i've seen your comments uh around and i appreciate it and you used to be a runner cool i know about the the the lung burn though yeah it's definitely something that i've noticed um that actually i noticed it more at the beginning of my running career especially after a break like if i haven't run for a while and i suddenly go running it seems that the the intense breathing uh when you're not used to it it's sort of um causes a sort of discomfort here in the lungs and also if it's cold outside or very dry you can get that and some people are more prone to it than others of course like if you have a little asthma or um or something like that so perhaps that's what it is and you're not not a runner anymore that's fine i'm sure you have other things that you are up to feel free to tell me what you're up to instead of running what what do you do what's your day to day life like what's your passion tell me tell me about it but again i i really appreciate the the super chat and i hope you're doing well in texas texas is a is a big state i um i really want to visit the us i'm really fascinated by usa in many ways um and you know in terms of like running it seems to be a country that has a very long standing culture for you know teenagers as yourself we said you just said that you were a teenager when you did run back in the day there's a big culture for you know running in school so track and field cross country um i like that and i'm very involved with the running culture in the us of course because i have coaching clients in the us currently i obviously make videos and most of my viewers are in uh in the usa um what else i i i follow the running scene over there so i look at all the different races and stuff and um there was recently uh an iron man in texas or was it a half iron man i guess i follow a guy named lionel sanders he's i'm a big fan of his is a triathlete and he did a recently did a race in texas um was it in sanct george or was that somewhere else i think it was sanct george texas anyway so texas looks like a cool place actually i definitely want to check it out when i eventually get over there to explore one day hopefully soon um but yeah yeah thank you for the for the comment and um keep up your kind commenting are the bear i'm planning to drop by your saturday training session sometime when i have time nice cool you're more than welcome it's every other saturday so the next one will be on saturday next week no next weekend um at um 11 no 11 15 11 15 yeah for those who don't know i have a i have a running group every other saturday i i basically coach people through uh an interval session where we do some threshold or vo2 max work or maybe some speed work we work on some technique and things like that and um yeah so it would be nice to see you there for sure well i think i'm going to wrap it up um if anyone is watching now and they they have a burning question post it quickly and i'll answer it and if you didn't have a burning question then don't post it because then we'll stop it there but i'm but i'm happy to to give you a little bit of time though in case you were writing a question as we speak i don't want to leave you hanging but if anyone new came through probably just hold your question for later of course i'm gonna say that if you are um my mom is just posting a comment she's literally in the other room there um hi mom and uh also mark says thanks great to see you thanks for joining great to have you here as well um yeah it's been good if you if anyone has any more questions or you know if uh what was your name the guy who was starting to run again after 10 years uh joshua if you're still watching if you have any particular questions you could always just send me an email of course if you go to the link in the description you can find my my my website and you can send me a through the contact form there and i'll be happy to answer some simple questions for you uh free of charge if you if you have any and that goes for anyone else as well if you have any quick questions feel free to send me a message or comment on the videos or anything like that and i'm really happy to have all of you with me here this was fun i i'm starting to like these live streams it's a lot of fun and hopefully we'll do another one not too far in the future all righty well that's it thanks for the comments thanks for the joining thanks for the super chats and i hope you're all doing well okay thank you see you later bye bye