 Butter my bread butter my bread. All right. There's some banana bread with butter on it It is amazing and a couple people have asked me what I eat in a day. And so I think tomorrow's vlog Saturday way well when you're watching it. It'll be Sunday I'm gonna show you what I eat in a day and yeah Just walk you through what I like to eat and what I feel like gives me good solid energy for Running lots of mountains lots of miles. All right throwing you a curveball out of the gate Here we go question of the day. Usually I save it for later in the vlog. Here we go Did you race today? Or did you do a long run today? If so either one how did it go? What did you do? What did you race? Where did you race? Tell us the story It's the weekend. It's slowly turning into racing season because it's getting warmer at least in North America But if you're in if you're down in the southern hemisphere, let us know as well Like what races are happening down there in the southern hemisphere as well? All right, that's the question of the day. I'm headed to the mountains get some vert get some Red blood cell recruitment on and then I got a zip zip all around today. So We're going we don't need roads I made it to the turnaround point seven and a half miles and Up the Mount Evans Road. I can kind of see the mountain over there, but anyway, I did This hasn't happened in a long time, but I was chased by dogs and that's never fun, right? You never want to be chased by dogs on a run. So I have to go back by the dogs So we're gonna see how this turns out They weren't that fast. Thankfully I could outrun them But you know, it's never fun to be chased by dogs. Whoa, look at this cliff. Holy smokes Chase of me cars Don't hit the dog Holy shikies One of my favorite places to run in the entire world is Down at a main street and we've got some really good main streets in Colorado Anyway, it's one of my favorite places to run So much to look at Let's do this and we made it off the mountain solid run 14 miles 22 kilometers solid day, but guess what? I'm pretty darn tired I haven't been this tired probably since last August when I was training for the 100 mile race and So today we're talking about how to deal with tired legs as a runner and listen We've taught we've dabbled in this topic before about two weeks ago made another vlog go check it out upper right hand corner It's called how I recover as a runner easy days If you're new to running and you're like you're starting to hurt a little bit Your volume is going up with the weather getting nicer and nicer usually you start running a little bit more You might want to go watch it up a right hand corner. Oh man. What a day. Thankfully, it's the weekend. All right Let's go. Let's go to the pool We're tired out in the studio and yes, we're talking about how to overcome Tired runners legs on the run in the gym and at your house. Alright, so first of all, why am I tired? Let me just break down the week for you. We are currently sitting I'm currently sitting but we because we're on this journey together currently sitting at 75 miles for the week So solid week of volume 15 miles on Monday 11 on Tuesday 15 on Wednesday 20 on Thursday my long run and then 14 today on a Friday But what set up my legs for a challenging week and I wanted a challenging week I knew that why because at the beginning of the week I was nine I was basically nine weeks out from the marathon and yes I am very I'm monitoring very closely my overall training block in my calendar Just remembering like how do my legs feel now and how do I want them to feel in three weeks from now in Five weeks from now and yes in eight weeks from now right before the marathon And so the game plan for the overall training block is setting up nicely with eight weeks to go This is the first moment in this training block since January 1st first steps of 2019 That my legs are actually starting to tell me okay. This is this is good. I can feel this I'm a little tired. All right now Let's dive into a couple strategies and tips for dealing with tired legs on your run strategy number one Go slower. Just go slower. It's okay. Just run slower Even you might even have to cut a workout like an interval workout or a or a tempo run out of your schedule And just go out and run There's no reason to dig a hole because it once you start digging a hole into overtraining syndrome OTS and that's like a OTS is pretty serious. You're probably not dealing with OTS Hopefully you never have to deal with it But sometimes athletes can get into the mindset that I have to do this workout I have I've I'm the first guilty person in the room for doing that in the past But I've learned over time. It's more beneficial more beneficial. Don't don't go into the OTS Don't dig yourself a deep hole that you can't come out of rather Go slower maybe shorten your distance up a little bit on your run and guess what hit the reset button Because guess what the Sun will rise tomorrow. It's okay Listen if you're sitting on your couch and then you go out your door and you're running 10 minutes per mile Do you think your heart rate is gonna be? Lower out there running 10 minutes per mile compared to when you're sitting on the couch No, no, it is not it's gonna be higher because guess what at 10 minutes per mile You're still giving your heart your Your your your respiratory system all of that good stuff. You're still giving it an aerobic stimulus No matter how slow you're going even if you're walking How brilliant is that how brilliant is that so don't be afraid to slow the pace down and even? Shorten the pace just a little bit. Okay moving on to tip number two for on your run Shorten your stride a little bit. So what did I do today? I was tired and usually when you're tired It's a little harder to drive your knee because you're tired and it's a little harder to to Extend your leg out and get that nice full Gate cycle for your running stride your natural best running stride therefore what I do instead of Extending my leg or driving the knee more than I really feel like doing on that day because I'm I feel like I'm I'm overstressing the body just a little too much. I focus rather than doing that I focus on foot strike and foot speed So in order to keep my pace up just a little bit like at the pace the goal pace for the day I'll focus on Moving my feet just a little faster. So keeping those RPMs up How many times per minute does your foot strike the ground and by doing that? Usually my stride is just a little shorter, but my my RPMs are just moving just a smidge faster Alright, so that's my strategy for saving my legs a little bit But still getting that pace in that I want to hit for the day And that's what I was doing today up up the Mount Evans Road And again up a right hand corner for that vlog all about that full Recovery easy day in the gym go watch that I go into much more detail very briefly. I go to the pool I hit the foam roller real good today. I was on it for oh man at least 10 minutes I may have been on the foam roller for 15 minutes today. It was amazing. So pool foam roller extensive stretching Oh stretching the calves so nice and then I jump back in the sauna or a hot tub for just like five to ten minutes I don't know what it is. It might be mental but getting that That that heat into my legs like it just feels so good and relaxes the muscles real nice And again, you don't need much five to ten minutes is what I do and then no plyos no lifting So that's what I did today. So that's how I deal with tired legs in the gym And oh foam roller is your best friend for tired legs. I'm telling you I'm telling you I'm telling and moving on to How to deal with tired legs at your house in your home Epsom salt baths. I I mean gosh It's probably two to three times a week. I'm taking an Epsom salt bath just to help ease those aches and pains love this stuff Okay, also self massage after the Epsom salt bath. I'm really loving just so you know I just started using this stuff. When was it last week? Yeah, I last week this deep blue rub and Listen, I'm not a doctor. So don't let you got to read the active ingredients But so far I'm really enjoying it and you can use all sorts as I have many other creams inside But basically this helps relieve soreness and what I do is I massage my legs with this stuff on my hand And it's kind of like an icy hot. You've probably smelled icy hot before if this is called deep blue rub and So far I'm really enjoying it I need to keep testing it and using it before a full endorsement But thus far so good for self massage at myself massage at your house and then the good old foot log for the feet Yes, they are part of your legs the whole chain the whole kinetic chain This is for massaging your feet if you've been watching for a long time You know that this guy is my best friend just to relieve some of the pressure points on your feet after a big week Of training so this is called the foot log and yes As a father I do need to remain active playing with those boys in there They've got a lot of energy so good old Nerf gun war never hurt anybody But also after 10 to 15 minutes of Nerf guns. I'm like hey boys Let's read a book. So one of my strategies for helping tired legs And this is so basic so simple But some of us runners have a hard time sitting still and not doing anything I would really strongly recommend picking up a book really trying to elevate your legs Okay, so I have the lazy boy there I would even like lay on a couch and then put your legs up on the on the armrest and just Let your legs if you can do a half hour of no moving and just elevate your legs a little bit I'm telling you it'll make it helps me so so I feel so refreshed after doing that It's crazy and even on the weekends. I'll shoot for like 45 minutes to an hour I'll just tell the boys like boys hand me a Nerf gun. I'll play from here. You guys just go run around the house I'm gonna get you if I'm gonna get you from here and there you have it That is how I deal with tired legs run a little slower Hit the foam roller hit it good man And then get off your feet and elevate your legs Don't be afraid to you know invest in maybe not maybe it's not deep blue rub Maybe you find something else that you like but just to get that a massage and going on your legs I'm telling you a really it's a such a small thing And it's like the little things in in the running world and frankly in life that make the big difference You know that okay tired is the keyword and I already asked the question of the day about how was your race this weekend? How was your long run? But maybe you can also let us know did you did it make your legs tired because if it did That's good because that's what we do is runners. We make ourselves Tired. All right, that's it for today. Thanks for being here again tomorrow. The game plan is to Go through all that I eat in a day I'm just gonna film what I eat and we'll see what I end up eating sound good seek beauty work hard And love each other Can already smell the bacon right now