 All right guys time for Q&A. I Asked you to ask me some questions running questions, and you've done that and today I'm gonna answer your questions in this Q&A video. We're gonna keep it fairly brief We don't want to talk for like half an hour, which I definitely would if I was just gonna Elaborate on every question. So I'm gonna try and keep my answers fairly brief If you want to know more if you feel like my answer wasn't sufficient Send me a message on my website. The link is in the description or on Instagram, and I'll get back to you with more details But let's jump straight into it. First question is from Burps Question on tempo run pacing. My training calculators give me a tempo paced based on my recent historical run data When I do a traditional 20-minute tempo run at this pace It feels strenuous, but manageable. At 40 minutes It's difficult to hold the pace and I cannot hold the pace for 60 minutes Despite the definition of this pace the tempo pace threshold pace being a pace you can hold for 60 minutes What's going on? Well, first of all check your max heart rate setting on the watch if that's too low It'll give you wrong data probably Secondly, I recommend the V dot tables or the V dot calculator. That's the best calculator in my opinion the Jack Daniels System for estimating a threshold pace based off of a race result Thirdly It sounds about right to be honest 20 minutes at tempo pace should feel pretty pretty hard, but you know sustainable 40 minutes. That's pretty that's pretty tough Most people probably wouldn't do 40 minutes as a tempo runner probably more like two times 20 minutes or something like that If you're gonna do 40 or when people do 40 to 60 minute tempo runs Usually what they're actually doing is more like marathon pace, which is slower than threshold So you could do that too 60 minutes at tempo pace is Given a situation where you're in a race. All right, so think about it. It's not something you do during training imagine you train well for a race you've built up you've peaked and you've tapered down and you're you know, you're fresh and you're ready and it's on race day And it's all out 60 minutes That's the test of your 60 minute pace, right? So it's not something that you do in training and it's definitely gonna be very hard. Okay, so Sounds about right this tempo pace But if anything slow it down a little bit, maybe it's better to be a little bit on the conservative side I think then running it too fast. So that's my two cents next question Flavie She wants to know about socks running socks. Should we focus on specific type of socks? Etc. Yes, definitely running socks are good You don't want to use normal cotton socks because they hold the moisture They can cause blisters your foot mage sort of slip around a little bit Running socks. They have this they fit the foot better. They they don't rub against Areas where you might end up getting blisters. They're optimized for running, obviously. So my personal Favorite is the in Jinji socks. I and J I and J I I think Which which is the toe socks? I just feel like it's more comfortable my toes can splay they feel really good my foot stable inside the shoe. I never have blisters ever. I don't know if that's because of the socks, but Definitely anything that's running socks would probably be better than anything. That's like normal socks. Okay Next up Diana. I'm an avid runner. I would like to get faster or just change my diet Can't eat leafy greens, but I do eat fresh juice bananas oats brown rice lentils potatoes What else can I do to enhance my running performance? Thanks. Great question Well, that sounds pretty good. I would definitely Try to include some leafy greens anyway, maybe some lettuce even if it's Something if it's just that you don't like it or I don't know but experiment a little bit broccoli is really good steamed broccoli for example, but honestly The main thing with running performance is going to be running training diet is important super important but it's less important than your running training for your running and other factors that are really important is like sleep and Getting enough calories and enough carbohydrate so honestly that diet sounds pretty good and I would focus mostly on just getting enough carbs and getting enough Calories total and then all the other things like sleep and and and and training All right, another question that's in along the same lines I would love to it's Jamie. He wants to know about what my diet looks like nowadays He likes bananas and sweet potatoes for health But he understands protein needs might be higher for athletes and wondering how you balance health and performance Well health and performance kind of is a very They're very similar You perform well as a result of good health and you can't perform well if you have poor health So they're interquined Protein needs are pretty easy to cover because there's protein in everything even bananas and sweet potatoes have protein But in terms of boosting your recovery as an athlete beyond, you know, what you need So we're not talking about protein needs We're talking about how protein can be used as a tool to stimulate and send certain signals in terms of boosting recovery and adaptation In that sense, personally, I like to use pea protein isolate powder. It's just convenient and clean Otherwise, if you're vegan lots of Beans and lentils and stuff like that is a good way to boost it But you don't have to go overboard or anything like that and you know good varied vegan plant-based diet lots of fruits and vegetables Good idea and there's protein in everything my diet nowadays oatmeal bananas other fruits apples Pasta rice sweet potatoes greens lots of different plants really Yeah St. Pete runner says it's just a statement really he says that in my opinion if you can have a conversation while running You're not exerting yourself enough and you might as well walk and I just wanted to sort of touch on that because This idea it's kind of like the no pain no gain idea It's it's wrong. It's just it's wrong. Unfortunately It feels intuitively correct, but it isn't correct 80 to 90 percent of the time spent running for elite runners is Conversational okay best runners in the world 80% of the training at least is Conversational pace easy pace That's a fact. It's undisputable from a physiological standpoint It's very easy to understand because the aerobic system is actually the main driver Or the main energy system used for running distances longer than two minutes. All right, so That's what you want to train and the aerobic system is very well activated and stimulated just from easy running Of course, if you're just running twice a week You could also you could run hard twice a week because obviously elite runners run hard several times a week and Everything else is easy. So if you're running just two or three times a week, you could make those Those runs a little bit harder and you get a little bit more out of it But most of it you would still get even just running easy. So might as well walk. No, that's that's not true That's just how it is Those are the questions from YouTube and then I have a few questions from Instagram just to finish it off Lucas wants to know what my mantra is when I'm struggling. I Don't have a mantra like a specific mantra But I like to tell myself that I I need to relax or just relax I just say relax to myself because I feel like if you get too stressed and you're struggling you start to resist it and you tense up so relaxing and Not fighting The pain that's probably the biggest thing and not trying to Get ahead of yourself. If you know what I mean, just focus on here and now relax except the pain Priska wants to know how not to get your legs tired during running That's a great question and and the answer is very is maybe a little bit boring because the answer is very simple You need to train more or not necessarily more but just training Will make you fitter and when you're fitter you'll have less leg tiredness, you know There could be muscular tire muscular tiredness. There could be metabolic tiredness and as you build your training you get Fitter and your ability to tolerate more longer distances your endurance Improves and your legs will not get tired from the same distance that they got tired from six months ago And you just have to sort of stick with the process and build it up over time Christine my mother wants to know why is it that you choose to run without music? I run without music for a variety of reasons I do listen to music sometimes like maybe one out of ten runs is with music and Another two or three of those ten runs is with the podcast But certainly like half of my runs at least are without anything and it's just because I I Feel like I lose touch a little bit with my body. I'm it's not an idea It's it's an actual experience that I'm having I feel when I'm listening to music and doing running. I lose Control a little bit. I need to listen to my breathing and I need to be present in my body Especially on like hard interval sessions. Otherwise, I I'm not able to keep a steady intensity because it's just like the music distracts me But if it's really horrible weather out and I'm just like I don't want to run then, you know having some nice music or a podcast just Daydream while I'm up running That's a good. I like to do that sometimes but most of the time I like to be present and like to hear my environment and That's just how I am, but it's a personal preference thing. I know my mom She listens to music on every run and some people do and that's fine Last question is from Jasper. He wants to know my proudest moment as a coach and as an athlete Good question. Well as an athlete Well, I'm generally very proud of my ability to persevere despite challenges in training and to be patient and Focused on my goals. That's something I'm generally proud of as an athlete and my proudest moment Probably when I was last year when I when I went sub 130 In my half marathon, I think that was probably so far my proudest moment I was very happy with that performance. It felt great as a coach I Have several athletes that I'm coaching and I'm also coaching some teenagers at the local athletics club track runners and Honestly, I don't think I can choose one moment as the proudest I'm generally very proud of all my athletes and they all have moments where Where I'm extra proud But in general, I'm just proud when I see people pursuing their goals and pushing through boundaries challenges In terms of races, you know when they get a PBE or when they do a Run a distance for the first time and they conquer the distance That's of course proud moments for me for sure, but I'm honestly more proud About just the day-to-day stuff, you know When I'm coaching the the teenagers just to see them Grow up and see them get faster and see them get better at executing workouts. That makes me proud seeing my You know clients that I'm coaching seeing them Being consistent with their training and seeing them sort of reaching the seeing progress just makes me generally proud and Yeah, I don't want to take out like one single moment although there are certainly some moments that are that stand out as like extra proud moments, but Yeah, we're not gonna sort of single out One client or anything like that. I'm generally very proud of all my clients and the hard work they put in As I'm sure you can understand Jasper because you're also a coach, right? All right, so great questions Thanks for sending them in. I hope I answered your question Well, send me a message as I said if you want more and more elaborate answer or if you're interested in coaching of course contact me through my website or send me a message anywhere and I Would be happy to help you reach your goals if that's of interest stay tuned subscribe and have an awesome day. Bye