 Hello hello good evening YouTube family here we are all right Welcome, it's seven o'clock. Let me know in the chat if you can see Me and hear me and all as well in the studio. I believe we can I believe the Wi-Fi is working tonight That's always a bonus right always a bonus. Okay, just negotiating some running shoeboxes in here Okay, good to see everyone. I'm gonna just jump over here. Make sure we are live. Oh Man, we are live looking good everybody looking good. Okay. Oh So what a day what a world what is today? Wednesday Wednesday, that's right if you're new we livestream every week at 7 p.m. on Wednesdays and At some point just so everybody knows outside the United States at some point We'll do different times, you know noon for everybody over in Europe. I realize it is very late over in Europe And let me know Let me I'm gonna jump into the chat here in a minute. Let me know if you live in like the Philippines or Malaysia or I don't know Vietnam or somewhere over in Oceania or Yeah, somewhere in that region of the world. Let me know what time it is I know I could look it up pretty easily, but just let me know what time it is if you're watching on that side of the world I'd be curious so good to see everyone awesome and Let's do a little check in here Who all is who all is here tonight and where are you from? Let us know in the chat Looks like Kurt is in the house from New Jersey. Good to see you Kurt. Tom is here from Green Bay, Wisconsin Nice Tom I've been to Green Bay. It is a beautiful little city. I like Green Bay a lot All right, and yeah, let us know in the chat where you're from I know Luke was here earlier, but he's working tonight Luke is from Indiana. You all know Luke He was on the vlog gosh seems like a couple months ago now, but yeah, Luke Thanks for stopping by for a minute and Zach is here from LA Tropical runner in the house from Indiana nice Tyler is here from Appleton. Nice. I've been to Appleton as well nice little spot in the world That's cool. Tyler. Let's see here Malaysia is in the house. What time is it in Malaysia? That is from D7 B9. Let me know what time it is in Malaysia. I'd be curious. Oh, we got a lot of people here already That's awesome. Ohio in the house nice Nick Peter is here from Tulsa, Oklahoma Nice Chris from Halifax, Nova Scotia. Oh my goodness. Is it chilly up there or what? Oh my my how do you? That's amazing lights. I've been to Nova Scotia and it is it's cold up there. It is cold Let's West Virginia's here Alex awesome. Good to see everyone and yes, let us know How was your run today? crazy enough I Did not run today. I did not run today. I'm pretty proud of myself. I held myself back I'll talk more about that in a second why I did not run But yeah, let us know in the chat. What did you do for your workout today? How far did you go? Maybe you did a track workout? Maybe it was a Middle-distance run. Maybe it's just an easy day nice bopping a long day if you know what I mean, so Alright, let us know that okay, so it's 9 a.m. In Malaysia. Good to know. Thank you for letting me know and David is here from upstate New York David. I like that a lot a lot all of my mom's side of the family is from upstate New York, she's from the Albany area beautiful spot in the world Let's see Trinidad and Tobago is here Tobago Tobago. I'm not sure if I'm saying that right. That's Nathaniel awesome That is so cool. I don't know if we've ever had a viewer on the live stream from Trinidad and Tobago Tobago So oh my goodness Luke super chat from Luke. Thank you Luke. Good night work hard That's right. You keep working hard Luke and I will as well Luke is in the house with a four dollar super chat Thank you Luke. I appreciate it So let's see here I'm gonna just run you down what we're gonna talk about tonight and then I'll jump back into the chat Basically, we're gonna talk about race recovery recovering from hard efforts. I'm gonna tell you a couple stories about Situations I've put myself in that maybe weren't the best so we're gonna run through that and then Yes, there are a lot of your questions are in this running shoe box. That is right This is an innovate box. These are the these are the mudclaw box And so in here is a bunch of questions from all of you via email Instagram all over the place, so we're gonna jump into open Q&A pretty quickly and of course, we'll do our traditional Four question trivia night as well And if you have a second if you could spread this link around I would appreciate it before we dive in here Okay, Greg Let's see here Greg is from Philly nice Philly love it Hank is in the house. Thanks for being here Hank and let's see Let's see. I know I'm recovering from that 5k race. It was it was a doozy. It was a doozy Okay, nice Peter had a 5k easy pace a couple of tempo sections with the Garmin awesome Kurt did a two mile walk today. Oh nothing like a good walk right to just let the body recover smart man Kurt Oh, Micah's here nice Ohio in the house Micah. I recognize your name from Strava Thanks for being part of the D'Amore global running on Strava and for everybody new we do have a group that we It's amazing. There's over a thousand runners, but we have a group on Strava That is basically all many of us who collect there and we can share posts ask questions there on Strava it's called D'Amore global running type it into the group search and it'll pop up and Basically what I'm learning I I'm learning how a lot of you train and it's really exciting because I I can't always give you Kudos, but I do my best to just you know, maybe once or twice a day I just start scanning through all of your runs You know how it goes on Strava and it's like boo-doo. It's like there's so many runners now So anyway Micah shout out to you. I do recognize your name from D'Amore global running appreciate you being there Maryland is here Michael awesome and Matthew's in the house Chris from Marin County David Nova Scotia Joe, thank you for that congrats. I oh did I beat your time nice good. Whoo. I had to dig for Joe Okay, let me just take a quick drink here and then we're gonna jump into a few trivia questions. Where'd my water go? Oh Man 72 people watching. That's what I'm talking about all over the world. It's amazing Okay, so Ho man basically I first we're gonna dive into a couple trivia questions and then I'm gonna talk about Boston. That's right Boston Marathon is on Monday, April 15th tax day in the United States Not that we want to be reminded about that But it's Monday this upcoming Monday. So gosh what five days away. What is today? Yeah about five days away and So and then we're gonna jump into race recovery. So there we go. All right trivia questions We're gonna do two Boston Marathon trivia questions and then two just running related general trivia questions and the reason we do these is to kind of set the scene for what we're gonna talk about tonight although the first two are You know just pulled from the archives of running lore if you will all right here We go put on your thinking caps. Are you ready for this is maybe a little old or trivia? So if you're a fan of running from the 70s and 80s, this is your this is your time slot. All right. Here we go in 1978 Let me just think here. Okay in 1978 which Kenyon runner broke four world records in 81 days But never competed in the Olympics because Kenya boycotted the 1976 and the 1980 Olympics. All right, there you go Which Kenyon runner in 1978 broke four world records first one to get it in the chat wins that question Oh, let's see who gets it. Let's see who gets it. Good to see everyone here Brian's in the house Alex Phil Howard. Oh man everyone. I love it. I love it. Okay 75 people here. It's amazing. All right. I'm just watching the chat Watching the chat. Who's gonna get it? I know there's a little bit of a delay So when I asked these questions, boom, Henry Rono Robert, you get it. Good work Robert. That's awesome. Yeah, isn't that so? Sad and devastating that you get four world records, which are amazing But you never get to compete in the Olympics Never get to Didn't get to compete in the Olympics because your country boycotted them. That's that's tough. That's a tough one Okay trivia question number two. Here we go in which year was the first Fifth Avenue mile held. Maybe I've already asked this. I'm not sure so the Fifth Avenue mile takes place in New York City What was the first year? Let us know in the chat. That'd be awesome. Man, you guys are good You got a lot a lot of people know these Lot Jason's in the house. Awesome. A lot of people know Henry Rono. That's awesome. I'm gonna take a drink here All right, who's gonna get it? Oh man Good to see everyone. Oh boy Creeping towards a hundred people watching that's what I'm talking about Okay, let's see here. Let's see. Oh Which year I will narrow it down to you. It's it was in the 80s. It was in the 80s. Oh Man, no, no, no the Fifth Avenue mile It's a tough one. Oh, it's a tough one. You really got to be a Running. Oh David, you almost got it. You almost got it David All right, I'll let you guys know. Let's see. I'll give it one more. Oh boom Nick Nick got it 19 and no googling. No googling. All right 1981 was the first Fifth Avenue mile Isn't that that's pretty neat. That's a neat I like that event I don't always get to watch it live, but I always watch the rerun. It's just fun to see kind of track track studs kind of mix it up in a different environment on the roads and a lot of times you have one or two guys and ladies just kind of take it out fast Just go real fast and then they usually get caught like the last 200 300 meters and I don't know. I just think it's a great a great event So that is the Fifth Avenue mile If if Susie was here, she definitely would have gotten that one right. Okay, 1981. All right question number three I like this one a lot. It's all about the Boston Marathon Most of the Boston Marathon is run Outside of Boston so not in not in the city of Boston At what mile do runners actually cross into Boston? So if you're a Boston Marathon junkie, you might you might get this right or maybe you've run Boston before let us know in the chat if you have and Let's see here. So what mile do you cross into the actual city limits of Boston? Oh Man, here we go. Good to see everyone. Oh Man, there you go. Steve's in the house. Shout out to Steve. Good to see you Steve awesome All right, I'm just waiting for some answers to roll in to roll in. Oh, man. I can't believe Boston is already here It's amazing boom Andrew Andrew 24 24 24 there you go Andrew. You got it first Congrats, man. That's awesome at some point just so you know We will do these trivia questions and I'll be giving out I don't know what giving out some t-shirts. That's that that type of thing We don't have t-shirts yet, but at some point we will and so whoever gets some trivia questions, correct I'll give out the occasional t-shirt. All right. Congrats Andrew. That's awesome. And then of course a pretty easy one What was what was what year was the first Boston Marathon held? That's the fourth and final trivia question. What year was the first Boston Marathon held? All right, let us know that'll be the last trivia and then we'll jump into race recovery Mm-hmm. So cool. So cool Okay Just wait for answers here Just chilling chilling in the studio having a good old time. I hope you're having a good time. Are we in focus here? Let me just see here. Yeah, I think we're good. Okay. Oh Man, I Alex I'll answer your questions in seconds. Oh two close guesses, but not quite not quite Nope not quite There it is 1897 Andrew again 1897 was the first Boston Marathon so close everybody else 1897 So that's pretty amazing. And yes, it will be I'm not gonna do the math. Well, maybe I will 122 years are we coming up? No, can somebody help me out here? Are we on the 120 second edition or no? Yeah, I think around there do somebody may have could help do the math for me How many Boston Marathons have there been that would be awesome and If you are racing Boston on Monday, you gotta if you're open to it You got to let us know in the chat Are you racing Boston? That would be amazing because that actually connects to what we're gonna talk about tonight's recovery and Basically, do you have a recovery plan? Set up for your post Boston Marathon experience Okay, let me just make sure we're good here. Oh There we go. So and I'm gonna make a quick shout out to Joseph and Seth my boys. Love you boys. They are watching just right inside there. They're about to go to bed So shout out to Joseph and Seth. Love you. Thanks for tuning in boys. Okay? 122 years so I did my math correct. That is good I'm I'm I can do I can do addition and subtraction pretty well start getting into You know some of that calculus stuff and it's just it's just beyond me. So Let's see here Steve says and I don't he says one year during World War one Boston was a military relay interesting Steve I love that trivia and I love history and I actually do enjoy like Military history. So Steve, thank you for that. I appreciate you sharing that Yes, and Kurt you are correct. So for a little more history about Boston everybody The Olympics were held in London in 1896 and it was such a successful event in London that Boston Thought hey we can put on a marathon in our city. So the next year 1897. I believe that's the correct history That that's that was the That's when they held the first Boston Marathon. So oh my goodness Andrew. Thank you for that super chat. Oh my gosh I get it. I get it. It took me a second Andrew. Thank you for that 1897 super chat Andrew. You're the best it all helps. So I'll just mention that right now if you have a really a question you want to ask me that you're just dying to hear an answer or You just want to make a shout-out or something you can do a super chats where you basically kick the kick the channel a Couple bucks. Andrew just did $18 and 97 cents. I get it. I like it Andrew I like how you how you work there and so if you really have a dire question I will answer all of the super chat questions Just want to mention that right now and oh my goodness. We're over 90 people watching. That's amazing. Thank you for tuning in Okay, moving on. Let's dive into tonight's topic and here we go Race recovery. I did not run today Ladies and gentlemen as I said in today's vlog. I made a mistake a little not a huge mistake But a little bit of a mistake. I am an ultra runner So somebody that runs 50 K's 50 milers even attempting 100 milers Over the past four years and I am coming back in distance to race a marathon my first road marathon This spring in Cleveland as you all know So in my mind when I did the cookie chase 5k on Sunday I just raced it on Sunday to do what is today was so three days ago and I underestimated How much that took out of my body? I read it. I underestimated it In my mind. I'm like, okay. I'm used to racing fifth 30 miles That's what a 50 K is basically 31 miles just under and a lot of times these races are up in the mountains in Over really hard terrain Really difficult on your on your legs on your body and so I'm like, okay. I can run a 5k. I think I can handle this if I can do a 50 K I think I can handle a 5k. Oh Guys, I woke up Monday felt decent and then woke up Tuesday. I didn't feel horrible But the in my schedule. I had a threshold run Planned a nine mile threshold run getting ready for the marathon and no no no I was not ready. I was not really so you probably have heard of Dom's Doms delayed onset muscle soreness is that that's what the acronym stands for Dom's delayed on Set muscle soreness. I'm not that sore, but just so you know it usually takes 48 hours For muscle soreness to set into your legs after a hard race a hard workout It's usually not the next day. It's usually two days later. So I Underestimated and I don't have the shoes out here right now, but I underestimated the The Reebok float ride run fast pros those three-ounce shoes that I have And racing hard on pavement like you saw the race footage. I was digging I was working hard even though I wasn't really racing it I was racing the bike, but I was I was digging like I wanted to put forth a hard effort and I underestimated even though the Distance was lower the intensity was Higher a lot higher than a 50 K. So in a 50 K you settle in you can serve energy You even do a little bit of walking sometimes on the steep uphill sections It's just a totally different racing style. And so anyway, I had yesterday I had to call the workout today. I took the day off I have a I like my soleus is a little sore I just have a few little as they say in Europe some niggles some aches and pains from the race on Sunday And I don't quite know what I'm gonna do yet tomorrow But anyway today I didn't run I went to the rec center rolled out stretched went into the pool went into the sauna Just trying to stay as limber as possible as I recover from as I recover from that 5k which in my mind I was like, oh, that's that's nothing. That's you know, I can run if I can race a 5k I got this but the intensity was high and one more question before I dive into the chat and Start thinking of start thinking of questions You might have around the topic of recovery and I'll do my best to answer them So last summer I was signed up to race the speed goat the speed goat 50k Against sage Canada and many other great ultra runners. You all know sage. He has the big vo2 max productions YouTube channel And he was out there in Utah. It was a race out in Utah. It was a 50k Really really difficult race Hard hard terrain. Well, I got sucked into another 50k the week before at Copper Mountain here in here in Colorado I actually I ended up winning that 50k at Copper Mountain But it completely Trashed my legs for Utah to the point where I went from my third place in the speed goat 50k And I dropped all the way back. I think I finished like 18th or 19th like it was it was really ugly It got really ugly cuz why I didn't recover. I didn't I wasn't patient. I wanted to race Sorry, I just thought a light went out. We're good I wanted to race so bad and I wanted to win a race and I thought I could win the Copper Mountain 50k But it ended up setting me up for a not-so-good situation in Utah so as I mentioned in today's vlog, I'll just run over it one more time rolling so rolling out on a foam roller stretching Massaging with some sort of some sort of like icy hot or a blue emu something like that on your legs nutrition hydrate and then repeat and I just do that over and over and over again until my legs are Feeling better so roll out stretch massage nutrition Hydrate and I would just add one more. I thought of today actually the swimming pool is your friend It's amazing how much it's off. Thank you flex for that super chat. I appreciate it flex It's amazing how much the weightlessness of a swimming pool and just moving your legs What I like to do is put an aqua jogging belt So you can just float there without having to work hard and just kick your legs Just kick your legs just boom boom boom just kick your legs It's amazing how much better that can make your legs feel and basically get blood circulation going through your legs without the pounding on pavement or on a treadmill or Something like that. So anyway, that's what I do for That's what I do for recovery and of course it goes without saying but extra sleep You know if you can shoot for nine hours or ten hours even like I know that's a lot of sleep But if you can shoot for that that will help as well. Okay, I'm gonna jump into the chat Thank you again to flex for that super chat. I appreciate it, sir. Oh, that's amazing and let's see here I'm still laughing about that 1897 super chat from Andrew. That's awesome. Okay, here we go I'm just gonna make sure I didn't miss any and oh, yeah Always put a question mark at the end of your questions in the chat because it's really difficult to find. Okay, let's see here Let's see here So Lanny asks and this goes back to the Boston Marathon. He asked What was the distance before the 1908 London? Olympics and maybe I had my dates wrong I think I thought it was 25 Anyway, we won't get into that history right now, but Lanny. Yeah, it looks like you guys are getting it Figured out in the chat on the right. Okay And I'm just gonna make a couple of shout outs Robert is here Yes, Robert, you're correct sage ran 223 at Rotterdam sounds like it was a hot day and You know, it's like oh, it's tough. It's tough. It's tough to run fast. That's why that's why I got a I got a I got a dial it in dial it in So Roa asked did it feel good not running or were you missing it at all? I? Desperately missed it today, but I know that tomorrow morning I'm gonna feel amazing and by the way right now I'm wearing my compression sleeves on my calves And I really think these compression sleeves are helping and just so you know, they're available down below from Amazon If you really want a pair right now, I just I kind of I should have been wearing these compression sleeves for the last like three weeks Consistently and I just didn't do it. So that was my bad. But yeah, I missed it today. Okay moving on Michael asked am I doing speed go this year Michael? I am not Michael I don't know if I ever will I It was a really I think I just set myself up for such a difficult race Um Michael it like it was really hard really really like the terrain Blew me away like first of all you go off trail a couple times I didn't quite expect that or you're just running through the forest and but it was really really hard on the body So Michael if I do it, it's probably gonna be honestly like in my 40s not even kidding like once Yeah, it's gonna be a ways down the road. So good question. Oh, yeah, Alex asks When are the shirts coming Seth Alex? So everybody? Thank you for your patience Basically the guy I'm working with in North Carolina for the t-shirts We're now working on long sleeve shirts and in a hoodie option So the t-shirts are ready, but like we don't want to roll out the entire online Store without everything being ready. So Alex, thanks for checking in on that. I appreciate it. Oh, they're gonna be ready They're gonna be ready soon. I hope oh gosh. I know I've been saying that a while Let's see here moving on questions questions questions So Walter asks will you go for a run with sore calves or do you take the day off? Walter I'll usually run through soreness. So I'll also mention with respect to recovery after a race I always recommend Running the next day and then maybe taking a day off like two days later or three days later But I think if you don't run Immediate like the day after like I definitely do a nice cool down and then even like if you race in the morning So if you're racing Boston, let's just say if you're racing the Boston Marathon, let's say you're done racing at 10 a.m. Oh, no the race starts at okay It's probably let's say you're done racing at noon if you can Try to go jog just a little bit after the race if it's a walk That's okay as well, but then I would also recommend at like 8 p.m. The same day of the race Try and go walk like a half mile or a mile just go walk Right before you go to bed because you're gonna be extra So you're just get it's just good to stay as limber as possible for as long as possible Before that soreness sets in and then the next day. I do like to jog I don't like to take the day off immediately after a race But then maybe the next day so two days after the race Then maybe I'll just I'll just go for a walk go to the pool But anyway, it's like all about trying to stay as limber as possible before that soreness sets in okay Good question, and let's see here Oh, thank you runner mom hall for being here. I appreciate it. Okay Let's see Rendee asks would you race a half two months after a marathon would that be enough recovery time? Yes, Rendee. Yes, I think you're good. You're good. I think you could even do a half I would say like six weeks would probably be my my the closest so I think two months is is good I think you're good and again, I don't know your full Training schedule But I would feel totally comfortable with a half two months after a marathon. Yeah, cool. Yeah, good question Okay, Kaylee asked how do you decide whether or not? How do you decide whether or not running it all or a slow recovery jog is best? recovering from a race yeah, so I think I kind of actually just covered that so basically I Think it's best to stay moving stay moving I think the pool is your friend. I think walking is your friend But again, I do like to keep walking I do I do like to run Run it's more of a jog but run the day after a big race You're gonna be tired, but again, you will loosen up. It's amazing. You will loosen up I promise like just wait like a three-quarters of a mile a mile and a half maybe to if you're not loosened up a little bit after two miles then I Just would be shocked like it's amazing. I always loosen up right in that one to two mile range after a hard race, so Yeah, good question Kaylee. I appreciate it. Okay, let's see here I'm just trying to make sure I didn't miss anything. Okay jumping down here Okay, so Oliver asks, what is the brand of your calf sleeves good question? So it's Zensa Z E N S a H. I'll try and type that in here Z E N S a H So there it is in the chat. That is the calf sleeve. I believe all my goodness. Thank you Tyler for that super chat That's awesome Tyler asks Recovery plan after the marathon also. Are you going to use any energy gels during the race? Also, so excited for Boston. Yes, sir Tyler. Yes, sir. We're excited here. Okay. Thank you for that super chat Tyler Let's see Tyler I am going to I'll run the next day. Oh, but Tyler guess what? I have to catch an airplane the next day So that's always not the best, but we got to get I got to get back We got true love is coming with me out to Cleveland So we got to get back to the family, but that's always rough You don't really want to fly the next day, but sometimes you just got to do what you got to do So I'll run the next day Tyler and then I'll probably go to the pool the day after that So the second day after Cleveland and then Tyler. I'm probably gonna take I'll probably take Seven to ten days off. Yeah, I'll take seven to ten days off completely no running No weightlifting no, I might go to the pool a little bit I'll probably go to the rec center and just like foam roll stretch But nothing aerobically no nothing pounding nothing like so Tyler Basically what I like to do in case you don't know and I've talked about this in some old vlogs But after a peak race in Cleveland is a peak race I always take basically seven to ten days off sometimes I'll take as much as two weeks off of no Nothing just to hit the reset button completely because like I'm so tired After a hard training block and this training block that I'm in right now has been Pretty long. It's basically started January 1st So anyway good question Tyler and then yes, I will be taking energy gels. I know it's crazy So I'm dabbling with hammer. I'm dabbling with I know it's crazy, but I'm actually dabbling with Some power power. Yes and power gels power a gels I know it's a little weird, but they actually go into my stomach. They're hitting my stomach really nicely so anyway, good question there and then I'll probably be using either you can or Morton for my drink that I do during the merit during the marathon. So good questions from Tyler Okay, wow, there's a lot of questions coming in and again if you really want a question answered you can always hit a super chat Okay, let's see here Okay, Hine asks tough question how hard to run Boston if you're doing comrades seven weeks later So comrades for those that don't know is basically a 60 mile race down in South South Africa very famous race Congrats that you're able to go do both of those. That's exciting and I would Hine I think I mean you have to Hine you have to ask what which one is your peak race, okay? I would I Would race Boston I would race, but I would give it a good effort. I would I think seven weeks Seven weeks I Think you can do it. It's a little close I would prefer like eight to nine for that for just that window, but I think you can pull it off I mean I would I would personally for me I know I'd be racing Boston all out as hard as I could and then I would probably take I Would probably take at least seven to ten days off of just like really hit the reset button Let the body completely recover. Maybe it takes a little longer than that. I'd be shocked if it took any less So yeah, good question Hine. That's that's exciting bottom line You're in a good position for both of those like that's just those are two fun fun races. Um, Let's see here Put a roller in your carry on that's right put a roller in your carry on that's right a foam roller in your carry on Brilliant idea. You if you can buy a foam roller those little one there. They make them smaller Put that in your your carry on on under the airplane or even one of those sticks As well for massaging either one of those brilliant brilliant idea. Okay? Let's see here Chi asked I've been running consistently for half a year now best effort is nine to ten minute mile is ten minute mile considered Okay, or embarrassing. Oh, no, come on now not embarrassing at all nine minute miles are They are good. I mean there it's about Chi. I don't know you said I've been running consistently for half a year now Chi you're just getting started half a year. I've been I've been running for I think I'm going on 19 I I'm going on 21 years So you are good man. You are totally good. I would say check back in in Check back in in 18 months and I know that's a long ways away But so at the two-year mark I bet your time start to come down and I don't know your training Maybe you're not doing any I would recommend like a long run every Maybe like twice a month. Maybe three times a month. I would say twice a month right at this point But your times will come back come down half a year is For all the veteran runner like you know a half a year is like a Snap of the fingers in the In the lifespan of a runner. So good question chi keep your head up. You're gonna be you're gonna be just fine You're gonna be just fine. Okay. Let me uh jump actually over to my notes real quick So in case you didn't notice we did jump into open q&a, but I want to mention a couple Um scheduling topics real quick Okay Here we go. Are you ready get your calendars out? I want to mention the live the live streaming that's going to be coming up in the next three to four weeks so Monday april 15th the boston marathon 7 a.m Mountain time now. I know people work. Um, I know but it is tax day So I don't know if some people will take the day off and get their taxes done If you're doing your taxes and you want to come talk about the boston marathon I'm gonna be live streaming 7 a.m mountain time Here in the studio watching live the boston marathon and on that note. Does anybody know if NBC sports gold The track and field pass For it's kind of expensive, but do you know if that is the best option for live streaming the boston marathon because I don't have a tv at my house So I need a live stream it on my computer. So let me know in the chat if you could That's how I plan to live stream it. Um, so anyway, I looks like I'm gonna have to pay But I'm willing to do that for all of you. Okay, and then also, okay Let me just mention one more Here are two more Sorry, then we'll do our normal live stream a week from tonight normal live stream 7 p.m But then also my buddy who I ran with at the university of colorado. His name is christian thompson He's a great runner. He's uh, he's not um sponsored uh full-on sponsored athletes, but He has already qualified for the olympic trials in the marathon. He's already got the otq So yes, he's fast. He's legit and uh, he is running the boston marathon So i'm gonna interview him live here in the studio monday april 29th 6 p.m Mountain time. So what are we gonna do? We're gonna talk about of course his race at the boston marathon We're gonna talk about his olympic trials qualifier and many many other things including the university of colorado All of that good stuff. So those are some um Those are and i'm just remembering now. We might even do a live stream party for the london marathon We will see so anyway, that's a couple scheduling things and now Let me just make sure i'm not missing any super chats here Sometimes i miss a few so i'm just gonna make sure no we are good tyler was the last one again luke andrew flex flex and tyler nice Thank you for those super jats. Okay jumping in to the running shoe box again Thank you for sending in your questions and these are just i'm gonna shake it up shake it up There we go. I'm gonna jump in here. Boom. What do we got? So here we are Okay. Oh, yeah my printer Um, my printer is running out of ink. So sorry. It's a little hard to read. Apologies if this sounds a little jumbled okay Here we go. This is from michael on instagram You try a lot of shoes for your channel, but do you think it's beneficial to train in one pair of shoes? For example, I do 99 of my runs in the new balance 1080s does uh Constantly changing the weight drop fit etc effect performance or even cause injury This is in respect to road marathon training. I know you use different shoes for trails Thanks, that's from michael on instagram michael. I do think you need you I do think you need to be a little careful I know that I change my shoes a lot and um, I would say it's a little risky I'll be on it, but Frankly, um, I'm willing to do it You know, I'm willing to do it for all of you to test out these different shoes But I would say like if you're a collegiate athlete or you're training at a high level like yeah Michael to answer you in a simple way. I would say you got to be careful. I would not go from a nike um A nike 10 millimeter drop or as we found out this week a brooks 12 millimeter drop in the ghost 11 Down to an ultra, you know or a soccany, which is usually four millimeter I wouldn't do that just like right off the bat. You got to ease yourself into it. So Um, that's a good question. I do think I don't think it really would affect Well, okay. I gotta watch what I say there. Um I prefer A little bit of a higher drop for racing shoes and a little bit of a lower drop for recovery runs right now What am I standing in right now? You guessed it The ultra torrens the ultra torrens. So anyway, good question for Michael I do think jumping around a little bit. You do need to be a little careful. So good one. Good one. Good one Okay, let's see here Um Jumping back into the box and thank you everyone for Stay in tuned here. I'm going to do one more out of the box and then I'll jump into the chat All right, here we go. This is from nick Uh, nick ass I'm nick and I'm a junior running cross-country and track in Ohio With college on the forefront and my goal to run as a walk-on at the school I attend I want to take another step this summer by doing some lifting and core Do you have any suggestions on what I should be doing? So that's from nick and nick Um, I think it's first of all brilliant. I probably won't get into specifics right now Other but I will say this nick. I think you absolutely should be doing some um Some lifting and core Leading into if you're I don't know what the walk-on process is for your school So I would start off once a week in june and then In july increase it to twice a week and then in august So as far as and I'm talking about how many times you go to the gym And then in august I would add some plyometrics. So basically some explosive jumping exercises to basically Make your legs as snappy and fast and explosive as possible So that when you do try to walk on Your legs are ready to go fast and I wouldn't do the plyometrics in june or july Wait till august and I have a vlog on the channel that talks about plyometrics Go type it in and uh into the main page of the channel and it should pop up for you But good question. Um, and then yeah, I would do Oh man, I mean gosh So as I talked about last week, I would do like squatting But don't forget to to focus on Your ankle your ankle is your friend like your the ankle the power that is stored up in our ankles as runners Is unbelievable. So yes, you want to work on your quads your hamstrings your calves But I'm I'm all about that ankle and making sure that ankle is ready to be as as strong and supple as possible So that you can just get as much torque and power out of your ankles as possible And I have done some as well some vlogs about this topic So just start searching around the the channel and you might be able to get some More information that way. Okay. Good to see everybody. I'm just going to make some shout outs. Jacob is here Alex is here. Megan is here. Evandro is here. Thomas is here. Uh, let's see David Okay. Yeah, I said I was going to jump into the chat. Let me see if I can find a question here. Uh, Let's see So rent let's see. Um review writer asks Is there a heart rate zone that you would stick to in a race or does it depend on depend on the individual? I'm running Eugene and have been trying to figure fight off a calf strain Ran six miles today and it felt like hell. Oh, I'm sorry to hear that. That's exciting. You're running Eugene That's a good race. Um, so thank you for the question. Let's see I mean So I think you're running the marathon in Eugene is my guess and maybe you're doing the half but I always say like For longer races that first, um That first 10 of the race Feel it out. So that I'm just going to say like that first four miles Even like six miles. Just feel it out. Don't blow up Don't don't shoot your heart rate up because as soon as you hit a certain, um, I think it's I think it's basically 90 of your max heart rate It starts to go up even faster and exponentially faster. So you don't want to go So whatever your max heart rate is, um, you want to stay below that 90 level for sure And especially in a longer race like a marathon, um, you just don't want your heart rate spiking Early early on and this is the crazy thing with big, uh, city marathons a lot of times there's loud music There's huge crowds. There's people like it's so easy and tempting to go out too fast And this is a little trick. Um Chase people down the second like if you hold back the first half of the race just a little bit Just a teeny tiny bit and then once you hit that halfway point Go chase people down like use the people ahead of you as people to chase. That's what I did on the 5k I was chasing the bike the entire time. I really was glad I bet I would have run Like eight to 10 seconds slower if I would have not had that bike in front of me to chase down in the 5k on Day, so anyway, that's a little thought on marathon racing. Good question. I appreciate it. Okay one more here You are welcome nick. Um Let's see Isaac asked negative or positive split strategy for boston. So I'm actually about to eat my words right now. So Isaac And I just this this dovetails right with what I just said um Basically Isaac I want to run sub 219 in cleveland So I've got to do the math here. So I need to run 109 30 twice Isaac I'm pretty confident that if I run The first half of cleveland in 110 to 110 30 I will not I repeat I will not run Sub 219 I have never successfully negative split in a um in a in a race like And maybe like basically Isaac my speed I know okay. I have endurance. I've got good endurance, but I know Excuse me. I need to go out just a little faster. And so there's a oh man Oh, there's a lot of thoughts going through my head. So there's racing and then there's there's completing of marathon There's racing a marathon and completing a marathon and if you have a personal a pr that you want to hit I would I would recommend actually running the first half Just a teeny tiny bit Faster than like splitting it, you know right down the middle. So for me 109 30 um for cleveland And I just think Isaac and everybody else that You're gonna get you're gonna be tired No matter how slow you run that first half you get to mile 22 23 24 you're gonna be tired. I don't care how slow you run So in my opinion, I would rather make up just a little bit of ground a little bit of time the first half and then Let and then it's you're gonna slow down And then you you just got a hope that you you timed it right and you planned it right that you can finish Without dying or bonking and that's that's just where it comes down to practice Making sure you're hydrating fueling. Well, obviously you don't want to go out like crazy fast and blow up But anyway, Isaac, I I know that was a long answer. I got a little passionate there, but I'm serious like I would rather take a slight risk slight risk Like for me if I could come through in 108 50 Or 109 flat In cleveland brah money. That's like that's a beautiful beautiful thing. So anyway, good question Oh, mic is in the house. That's awesome. Mike. I'm glad you are here and you're able to hear that Okay, moving back into the box here um So, oh my goodness. Wow So That's awesome. I will get back to that question there review writer. Okay, holy smokes here We got it. We got a lot of questions. All right, I'm trying to find a question that Okay, I'm just going to pull out two here. Here we go. All right Real quick this you know what and I think I missed this one Um, I'm currently dealing with shin splints can't even jog a quarter mile Do you have any tips on recovering? Uh dealing with shin splints and that's uh, I think that was from jonathan, maybe So jonathan, I've only had shin splints once in my life basically, um massage ice heat ibuprofen massage ice heat ibuprofen stretch Um and some some stretches where you're you're rolling your ankle kind of to the outside So you're trying to stretch that that outside, um muscle that's right on your shin bone Uh right next to your your shin Um, gosh, but I I would say for me what worked was ice Streit ice massage and ibuprofen. Um, it's a little difficult to stretch right along your shin bone That's why i'm hesitating a little bit when I say that but um What else did I do when I had it? Um, I ran through it. I will say that much. It's very painful But I did run through I was getting ready for a race. I wouldn't necessarily recommend running through it But I did run through it and eventually it did go away Um, you might want to look at new shoes Uh, and you might want to Get in a hot tub and let the jets So a really powerful hot tub and let the jets just kind of move your leg along the jets of a hot tub Anyway, it does is anybody else suffering From shin splints. Let us know in the chat. That'd be awesome. All right. I Whenever I get a little excited. I I get a little thirsty. So here we I gotta get a little water here I hope everybody is having a good time. Thank you for the super chats that have come in and um Oh man, oh man, everyone's here. It's awesome. Uh, let me just take a drink here So back to review writer she asked or he I don't know actually Thanks a lot and appreciate that explanation and taking my question Do you write up training plans? In other words, uh, do you coach review writer? Not quite yet It's on the radar though. I must say a lot of people are asking me about that and um, it's on the radar frankly though review writer I would not feel confident yet Writing a training. Okay. I would feel actually very confident But I wouldn't I wouldn't want to quote unquote Sell a training plan, uh for a marathon if I have I've never raced a road marathon now I've done many 50 k's which is further than a marathon, but it's just it's a little different It's a little different. So I'm teaching and training and coaching myself right now experimenting a little bit taking calculated risks and In my training dabbling with different types of uh, yeah different types of training trying to figure it out So stay tuned. I might be in the future writing training plans. So not at this point yet. Good question. Okay Let's see Yes, Kurt. That's a good point using a stretching band for that shin splint. Okay moving on. Let's see Uh, Robert, I have not yet decided on the shoes yet for cleveland. Good question. Um And let's see thomas asks. Hey, Seth I'm a junior in high school and I really want to grab attention from some colleges this year Any advice to get my name out there? I also go to a very small school. That's from thomas And um, basically thomas it sounds like you want to run in college. That's awesome. I'm uh, I've got some, um So thomas, I mean it's amazing thomas. So I graduated from high school in 2004 Social media was not around yet. So it doesn't hurt. I'll be I'll be honest like it doesn't hurt to post Some videos of you finishing a 5k on instagram or anyway Like there's ways now for coaches to see who you are whether for for better or worse So just be careful out there with what you're putting on social media Um, the easy answer is to run fast, but the hard answer is um You might want to go to a training camp at that particular school Some schools have summer camps where you can go and train now I know that costs money and it takes time But um, also if you have a school in mind Don't hesitate to drop them an email and better yet. Just pick up the phone and introduce yourself. I'm serious You most times you'll talk to an assistant coach or uh an administrator You won't talk to the head coach because they're so busy But don't be afraid to just introduce yourself. I wish I would have done that My freshman year at cu so what I did is I I went to cu And um, I tried to walk on to the team I did not do it and then I trained alone for a year and then I walked on my sophomore year at cu but Coach mark wetmore told me if I would have just simply gone up to him and Told him my story and introduced myself that there would have been a much little much better Uh likelihood that he would have maybe let me walk on in The spring and track. Anyway, just don't be afraid to introduce yourself and um, you got to run fast, you know You got to run fast. Oh, man. Yeah, I know that's not a good answer, but um You know, I would say calculated risks as well Like I wish I would have I wish I would have been a more willing and able to Push myself a little bit harder my junior into senior year I just didn't quite have the coaching Um, my yeah, I didn't quite have the coaching to push me. So anyway, good question. Okay Let's see here moving on. Oh, man. And thanks for being here everybody. Oh, man We have a lot of questions. We have not gotten too yet. I'm going to save this one Um, I'm going to save that one. It's kind of long I'm going to jump back into the box here And again, if you have a question you're dying for me to answer You can oh, there's just so many questions. It's amazing. Um So not a long one. I'm trying to find a short one ladies and gentlemen. Okay, let's see here. Um Let's oh, yeah, this is a good one. So, uh, let's see. I just discovered your channel. Uh, he you're excited about it Do you offer a coaching service? I do not Um, I appreciate your thoughts about aerobic developments for marathon racers in the three hour to 315 range Do you still recommend to focus long runs in the two hour range? Or should they be closer to three hours? Lastly, if my goal is to break 20 minutes in the 5k Um, 40 in the 10k, etc, etc How should one train to hit all targets? Thanks so much and congrats on the 5k win. Uh, that's awesome I forget maybe that one was from jonathan. I don't remember So i'm just going to take a real quick here. Definitely don't do a three hour long run I know that's it's logically you would think that makes sense like if okay if i'm racing for three hours Maybe I should do a three hour three hour long run. I wouldn't recommend that I would say Two hours to 215 is the is the sweet spot for a long run Um, and I would say you can kind of throw distance out the window to a certain like seriously Signed and a lot of people ask me for this study. It was a study. It was one study out of germany But there have been other follow-up studies, but something happens inside our aerobic systems after two hours of running And I I'm not a scientist, but and I don't have the study I'll have to print off this study, but it was a german scientist that did this and um Basically Just because you might be running for three hours in a marathon does not mean your long run needs to be three hours So that's my question. That's my answer to that um, and then Yeah, I'm going to save I'm going to save the rest there. That's a long a long Question there. I'm going to save that one for the next live stream. Come back for the answer to that one Okay, one more from the box and then we will jump in and thank you. Oh, man Oh, man, that's awesome. You guys are the best. Okay. Mike asks. Hi Seth Just a quick question When do you when you do hill repeats? Do you sprint up at max effort or go up at a different pace? That's from Mike. Mike. I would recommend 80 effort. I have um Yeah, I would recommend 80 effort. It depends on the distance of the hill You know, are you doing a half mile? Are you doing a quarter mile? Um, I I don't often do hill sprints actually I'm more of that longer sustained hill training But I do think there can be some benefits to hill repeats. I really do But I would recommend 80 percent And again, it depends on where you are at in your training block if you're getting closer to the peak race if you're just getting started But the benefit of running up a hill is You know, you're you're firing your quads You're you're working extra hard because it's a hill and so you don't necessarily Need to go all out. In fact, I wouldn't recommend it. I would go That 80 to 85 range. Good question from Mike. Okay, here we go. This is from Strava from Philippe How did the Pegasus 35 turbos feel in a long run like this? So I did a long run in the turbos and attempted to buy a pair, but still on the fence That's from Philippe on Strava Philippe the the turbos felt great in the long run But guess what ladies and gentlemen the turbos did not feel good The night I'm talking about the Nike Pegasus 35 turbos. They did not feel good Oh light went out. If that time the lights are going out Um, they did not feel good yesterday I So yesterday I did a workout. I did three miles at At 5 20 to 5 30 pace before I called it the turbos did not feel good at a fast paste They felt a little too mushy a little heavy and a little loose in the upper I was a little surprised. I had never taken the turbos that fast in the long run. They felt amazing But at that five so anyway, just so you know, the turbos didn't feel good Now my legs were a little tired as well. So I'm taking that into consideration But um, anyway, good question. That was from Philippe on Strava And uh, okay, we already answered that one and let's see here jumping back in Uh, briston asks weightlifting for cross-country in high school. Absolutely. You definitely want to do some weightlifting Um, what type of weightlifting has a whole nother question? gosh This this summer My goal My goal in june But I need help I need you to continue to help spread their word about this youtube channel And by the way, if you haven't subscribed yet, make sure you hit the subscribe button I think I am in a I'm in a position now to Make a series of videos about training For cross-country for high schoolers for a 5k In june But I I need some help keep spreading the word about this channel And uh, because it takes time to develop these videos and develop them In a professional way in a way that is good solid information that's rooted in experience and science Um, so I will plan I'm planning. I've already been planning videos for high schoolers specifically that will publish in probably june Uh, basically helping high schoolers get ready for their upcoming cross-country season in august and september But I don't have those videos done yet. So bristan stay tuned. Thank you for those questions about weightlifting. Oh, man So many videos to make right so many videos. So and again, seriously like If you've got high school friends that, um, want to run faster I really do think I can help because I've lived it and I had a good high school cross-country Uh career, but it wasn't it wasn't I definitely did not reach my full potential in high school So I think um, I can I've I've been on both sides of the fence with respect to training and running fast So good question from bristan. Uh, stay tuned is what I'm saying stay tuned is what I'm saying Okay, let's see from louise. Would you be able to make a video about time management and running? I recently just started working as a registered nurse And I find it difficult to get myself to run on the days that I work. Do you have any suggestions? That's from louise That's a great question louise and I will make a vlog dedicated to time management and running louise I think it's a brilliant question. It's a tough topic and um, let me know in the chat if you struggle with time management and Um And getting your runs in like seriously like it's it's a busy world if you have a family if you have school work And a job like oh my gosh, it's it's not easy to get the training in sometimes so louise I think I will not answer I could um I'll make a vlog. I will make a vlog, but I'm just trying to give you guys a little bit of value right now um So I think I've actually mentioned this before sometimes you got to say no to the softball team or to Going out to trivia night at the bar or you know, it's like and I'm I know I'm oversimplifying but um Hmm There's I always say there's 24 hours in a day So you got to use those hours very wisely We got to sleep got to sleep I got to eat well Spend time with family if you have a family um I think louise one way that I think you can pull it off is um Lunch breaks So if you're a registered nurse that might be a little difficult But I see like I think lunch breaks can sometimes be your sweet spot where you get a 30 minute run in 30 minutes is amazing. It's amazing what you can do in 30 minutes of running like that's a that's a great It's not like You're not going to break the boss. You know, you're not going to break a world record, but I'm I'm I'm amazed at how fit I can get off of 40 miles a week Not even kid like 40 miles a week. You can actually get into really good shape So anyway, lunch break would be my just gut reaction answer, but I will think more on that and Make a vlog about that. Okay. Here we go. Um Let's see Oh my goodness. Let's see Okay, jazzy asked what should I look for in a marathon shoe? I'm 56 years old and slow But sub four sub four hours. You're not slow. Come on jazzy 56. Congratulations. That's awesome I hope I'm running when I'm 56. I hope my body is still able to do that. So congrats on just getting out the door That's what matters Jazzy, I think the new balance Um, is it the eight? No, um Okay, so the uh, the boston seven from adidas I would recommend looking at the boston seven. Is it the seven? I think it's a seven from adidas um, I would also look You know, I don't know if you like hoca, but um, you could look at a hoca shoe like the is it the re-high? I don't know if I'm saying that correctly and listen. I I don't have time to try every shoe I'm just going to look that up right now The hoca re-high. I think it is and then of course If you're looking for a more affordable option, I'm really intrigued by the sketchers razor three Um, I don't know. I kind of like the sketchers razor three Um, and then let's see just move it on like Okay, if you like nike like the the zoom fly flying it That that react and I've heard that the people are are buying the zoom fly flying it right now For under a hundred dollars just so you know But be careful because the stack height is really high But I'm really enjoying the react foam in the zoom fly flying it like it's I don't know. I it's not it's a little heavier Actually, well, yeah, it's a little heavier but not too bad But it's it's feeling really really good these days. So anyway Good question. I hope that gives you a couple ideas. I would stay away from the audios for I know I've been running in it. I like the audios for from adidas, but It's definitely snappy fast It's it's a fast shoe and it's I think it would it would beat your legs up a little too much. So good questions. Okay let's see Os asked do I have any opinions on dry needling? I don't really have any opinions because I've never done it Um, I've never done dry needling needling, but I've heard some pretty good success stories Just so you know a buddy of mine in utah He might be watching right now, but he's had some success With dry needling. So I'm not I'm not necessarily opposed to it, but I've just never done it. So good question. Okay Moving back in here YouTube user asks when can we expect a sub 15 minute 5k? I tell you what? I think at sea level I think I would have broken 15. I know that's a 30 second drop On a track on a track with competition I'm telling you this park that I ran in on sunday. It was it was roley at elevation Nobody around me. I don't know. I don't know. I don't know. Good question. I don't know. It's fun to think about I'd like to think that I could approach 15 minutes. Oh man. Good times. Okay. Let's see Yes, sadeek says the zoom fly flying it is 80 dollars on finish line. That's amazing. That's amazing. Okay Moving on to another question here from the box Um, let's see and we'll get we're gonna go for five more minutes. Okay. Here we go Yes, hank. I do have mizunos in my arsenal I do have mizunos in the arsenal and I haven't worn them in about a week, but um, I'm enjoying them I'm still trying to figure them out though. Um, it's the wave the wave knit two. I think Uh, I believe that's a name. Yeah. So hank. I do have the mizunos in the arsenal. Okay. This is from greg um Let's see here Oh, okay. This is actually very similar. This is greg from pennsylvania. He said Um, I used and have used in the past a free training schedule. I found online I found it useful and helpful and made some minor modifications to it my fourth um So he basically is asking how to find a good online training schedule And then he's asking do I um, would I recommend free online training schedules? I probably would not Only because You know those training. I mean, I think they could give you maybe a general idea But again the human body Is so different for everybody like Some people are built to run in 800 meters and some people are built to be ultra marathoners And so how is a free online Training plan going to know your needs? So you just got to be careful like i'm not totally opposed to them Okay, just putting like if for a general Outline of of run like of running um I guess if you're getting ready for like a big marathon, I would recommend probably investing in a Like actually paying someone if you have no clue and you qualify for new york or boston or berlin or Anyway, any sort of big marathon or any yeah any marathon really, but I would probably recommend Getting seeking out some outside help from a coach or from someone who has experience. So I'm not quite in that position yet But stay tuned. I'm we're figuring this out together, right? Um, okay moving on here Let's see Okay, so Let's see jordan asks how do you tell the difference from listening to your body and just plain laziness? Oh, man. Well laziness jordan is bringing in the mental, right? Because if you're just being lazy like you're actually making the conscious decision to say I'm just going to sit on the couch and eat my cheetos. Um, but um Well jordan, I think I think you have to get out there and try a workout try a long run and basically Your body's gonna say like if you know the pace that you want to run in a long run or a workout And you're putting like it was very very obvious yesterday In my workout that I needed to stop like I was working way too hard Given the pace that I was running at and I knew I was like gosh what's going on here And then I was like, oh, yeah, I just raised a 5k two days ago. I need to chill out Just chill out. Seth. Just chill out. So anyway, um Yeah, I hope that helps a little bit But you got to know your pace that you're shooting for and then just go out and test the body and um, I know laziness It's hard for me to relate to that because I definitely like I got to reign myself in Laziness is not on my radar. Um, I need to be lazier. Uh, jordan just so you know Uh, you yeah, maybe somebody out there could give me some pointers on how I can just tone it down a little bit Tone it down tone it down. Okay. Oh, man. Okay. Isaac says just gatorade for a marathon Isaac probably Not if you can avoid okay Gatorade is good like it's it's it's okay But obviously it's got the quite a bit of sugar same with powerade But I realize like sometimes that's all they offer at the aid station. So I get it. I get it. Um Listen, it's it's obviously I would recommend gatorade diluted Actually, so if you can get to an aid stage like sometimes they mix the gatorade so thick at aid stations You drink it and it's like you're drinking syrup and then it hits your stomach and it's like oh So I would recommend gatorade pour some water into it and then drink it. Anyway, that's just a little tip good question Okay, let's see here Yes, okay, so just reading through the comments there, okay That's we're going to do one more from the box and maybe one more from the chat So if you have one more question, here we go and we definitely did not get through all the questions So if you emailed me a question and I did not get to it. I uh, you know, I'm not going to apologize We're just going to keep uh keep doing this. Okay, so I'll keep them in the box for next week's live stream. Okay, this is from Justin Hey, Seth, I know you probably will eventually but I was just wondering if you were going to make a video on summer gear I've been shopping for sunglasses in particular, but there are so many to choose from Justin, that's amazing. So I just if many of you probably know I just made a um I just made a vlog about sunglasses and I found some 14 dollar polarized sunglasses from walmart They're made by foster grant and i'm loving them. It's the blue ones you see in the in the vlogs I love them and I know good or sunglasses are 25 dollars. So those are pretty cheap as well I like my smith sunglasses my big ones that I used to wear But they're way too expensive and maybe I'll buy some new ones down the road, but they're just like Way too expensive. So right now foster grant $14 walmart you can't beat it and yes, I will make a vlog soon about um summer gear about summer gear, but thankfully as runners We don't need much for summer running, right? It's like in the winter We need all that outerwear in the summer. It's like we should go it's like you need to think a little more about hydration vests and hydration water bottles, but Really, it's like that's where we can simplify in my humble opinion. Okay Let's see here one more question From the chat here Oh my goodness. I'm just trying to find one Let's see So, oh my goodness. There's so many. Uh, oh gosh, let's see On nida Yee-ho man. I'm sorry. I'm not saying that correctly, but he asked Hey, Seth, have you tried to normatech recovery system before? If yes, would you recommend it? I have not tried that and I will have to research that. Thank you for bringing that to my attention That's from uh yee-ho man. Uh, thank you for that. I appreciate it. Okay, and well since I didn't know an answer I will take one more. Um Okay, so this is from Insanity nba. Hey, Seth, uh, how long would you think someone's long run should work up to in training for a half marathon? I always say for a half marathon I always say at least a 10 miler You want to get if you can get two 10 milers under your belt? I think you'll be good to go Um, ideally if you can get like 11, that's awesome. Maybe 12 But I don't know where you're at in your running like I don't know what your current running long runs are But I would recommend 10. I like that. Um Because I think if you can get to 10 miles you can finish a half marathon no doubt and again It's the difference between racing a half marathon and completing a half marathon like there's a difference there Like are you racing it? Are you chasing down a pr or are you just go are you going out to complete it? Which both are good? Both are good. But anyway, those are my thoughts. Um, yes, thank you are welcome. Okay, that is it ladies and gentlemen We you thank you for being here We've been going for an hour and 17 minutes. Sometimes I wonder how where the time goes. It's amazing I feel like it's been 30 minutes. So you all rock You all rock and I can't take any more questions right now Um, everyone's amazing. Thanks. And if if I did not answer your question A lot of other people have a lot of experience in the chat So you guys can chat with each other in the chat box as I'm talking and if I didn't answer your question So and of course, um, if you want to email me your questions My email is down below and I will then I'll put the questions in the box and of course just do my best to get to as many as Possible we did pretty pretty good tonight. We got through quite a few We didn't we didn't we didn't get through all of them, but we did pretty well So you all rock. Thank you for being here. What a night and uh, we're just gonna keep trucking and um, oh man some Some shoes arrived some shoes arrived. You'll see these into tomorrow's vlog. You'll see them into tomorrow's vlog All right. Oh, I gotta leave you with that seek beauty work hard and love each other Oh, you guys are the best