 Bone is video bone is video today. That's right publishing two videos on the channel today Maybe three if I get the third done. We'll see we'll see check out the other one upper right hand corner all about the vapor fly 4% that's right Fashu Fashu right here, but right now we're gonna talk about Training slow in order to race fast. So I'm talking directly to Mason Hopefully Mason you're watching this video, but also to other runners out there everyone out there Who's a runner especially and likes to train and race and compete. I you know to get those juices flowing folks Keep in mind. I'm 33 years old So I'm not 23 anymore like I was at the University of Colorado where I was filming yesterday Remember that footage? Essentially, I'm getting older which means I have to be vigilant of my body and my knees and my ankles and my plantar fasciitis and so What am I doing in my training? I will be frank with you 2018 I was focused very much so on long distance racing meaning ultra running meaning 50 K's 50 milers even a hundred miler. I know I know but in 2019 I'm gonna rain it in a little bit. I'm not gonna go over the 50 K distance I'm gonna focus on the half full marathon distance and probably 150 K and then the pike speak ascent I'm excited for that. So I am currently strategizing my training plan for 2019 meaning what's it gonna look like as far as the weekly Schedule and I'm very impressed with all of you yesterday who commented with your workout schedule on yesterday's vlog Again, go check it out. Oh my goodness like you guys are working hard I mean some of you doing two interval or three interval sessions per week and I'm like, oh my gosh I just did my first interval interval session yesterday for the first time in 2018. I digress. I Train slow so that I can race fast. What do I mean by that Mason and everybody else? essentially The body breaks down over time. You got to take care of your body. So my strategy and now Mason I don't know how old you are but essentially, I am sometimes shocked at at what people label on Strava as easy days and it's like 750 pace To me 750 pace is a decent pace. I would put it at like the medium The medium pace so there's easy medium hard. I would say like a Harder pay like a tempo pace for me would be you know, maybe 645's and so when I see 750 as an easy run I'm just always a little surprised because easy in my books means 830 and above meaning eight eight minutes and 30 seconds or slower So my I'm just gonna tell it to you so straight like I am I'm not a science major I studied history at the University of Colorado. I did not study science I have a basic understanding of lactate threshold and anaerobic versus aerobic and we'll talk about all that in later videos But I'm just gonna talk to you from experience guys, I am a firm firm believer in Running ridiculously slow so your body can fully recover. I'm talking resetting to a hundred percent or at least 95 percent and above Before you begin your next hard effort in a workout So like if you continue to beat your body up over time Eventually your body's gonna say no enough is enough I am not gonna handle another hard workout or another hard fart lick or another hard tempo or another like aggressive long run like a 20 miler on us on a Sunday morning So if you can rein it in a little bit on your easy days, which in my opinion should at least be three days a week Probably more like four days a week where you're just chilling. You're basically just chilling and then the other days the three other days a week Yeah, you can pick it up a little bit. I'm gonna tell you a secret though right now. I Pro I I It's not written down on paper, but since over the last two to three years. I've probably been averaging two decently hard days per week and sometimes two hard days every for every ten days All I'm saying is if you if you're fresh If you're fresh when you start a hard effort that hard effort you're gonna be able to push yourself so much further into oxygen debt that the Benefit long-term is gonna is gonna be even higher than if you're Starting a hard workout tired and beaten down. You're not gonna be able to go as fast Does that make sense? For example, it's I'm recording this video right now Thursday night. Is it Thursday? Yes Thursday night Meaning I took it easy today. I ran four miles at I think I was I eight twenty pace maybe eight ten pace Tomorrow, I'm probably gonna run three miles. Maybe four. Maybe five. We'll see how I feel probably three to five three to four Saturday morning. I'm gonna make myself cry. I'm gonna make myself cry I'm gonna run so hard. I'm gonna run a half marathon time trial in these shoes, okay Guys That's I got a little bit excited there All I'm saying is don't be afraid to go easy on your easy days hard on your hard days And I'm telling you the anaerobic benefits long-term It'll it'll shine through it might take a little while, but it will shine through I'm gonna stop We'll talk more about training and later videos. Thank you Mason for the question and the The observation on Strava by the way, let's connect below my Strava profile is below and the question of the day is Do you how many hard training days do you have per week or? Better yet if you can think about how many hard training days do you have per month? So Yeah, do the math figure it out. I'd appreciate it comment below you guys rock