 out near midfield and get tackled by Kenny Moore because if Genevich hits gets a bite. Good morning to you. It's snowing out. It's a cold, cozy league day as we like to say here at the DeMore house and you better believe that soaking up a little football, some popcorn is part of my strategy for getting ready for New York City, just trying to rest as much as I possibly can. So we're going to talk about that later but we're just soaking in our Broncos, right Joseph? Even though they're kind of even though they're kind of struggling this year. Struggling just a little bit, did a little bit. That's right, last game they won. Back to the chilly studio. It's snowing again in Denver. Usually we don't get snow in Denver until about Halloween. So we're a little early this year. I don't know if that's a sign of the winter to come but anyway we're staying warm out here in the studio. Good relaxing day with the family. It's Sunday and yes, took the Skechers Max Road 4s out for a 13 mile run today, 21k. My watch actually didn't stop anyway. It was about 650 a mile I would say was the average pace and there it is on your screen in kilometers and let me just set this hot tea down. Okay, so here we go. Training for two marathons in two weeks. How am I doing it? So listen, I'm putting this 14 day window into the depository of perhaps down the road a coaching folder. Meaning I'm hoping this experience of going from Amsterdam and just so all the new folks out there, I'm running two road marathons in 14 days. You don't usually do this if you haven't seen the vlog from about four days ago as to why I'm doing this. Go check it out, upper right hand corner. I explain the entire situation. So Amsterdam Marathon was seven days ago. Amazing. It feels like a lot longer ago and then New York is exactly seven days from now or when you're watching this about six days. So I'm going to walk you through exactly the steps that I'm doing and again this is all frankly experimental at this point. Now as far as how my legs feel right now, I would put them at an 8.9 out of 10 on that scale and 10 being the soreness is completely gone. I still have seven days later a little bit of soreness left in the legs but I'm hoping by Monday tomorrow that the legs are 10 out of 10. That's my goal is that when I wake up the soreness is completely gone. But I know that doesn't mean my body is recovered. No way. I've heard based on you know books that I've read and just listening to interviews from people that race marathon have been racing marathons for years and years at a high level that it can take like six to eight weeks before your body fully feels recovered. Now you might feel better but where like everything is back to normal your joints your bones your neuromuscular system all of your anatomy. So right now even though the goal is to get all the soreness gone by tomorrow so I don't feel anything in the legs I know that my body is not back to normal. Now the Amsterdam marathon it was if you've been watching consistently and I know you are out there thank you it was the peak race like for the fall racing season. It was basically the pike's peak ascent and then another marathon whether it would have been Cleveland or then I had to pivot after the injury to Amsterdam. So because I did not hit the 219 so I went back and looked at the stats from the Polar Vantage V-Watch I must say pretty handy to go back and look at even though I think during the race I maybe looked at it a little too much or maybe not enough depending on what argument you use but now looking back it looks like around mile 18 I really was hitting the wall. I was going way too much into oxygen debt the lactate threshold was you know definitely building up in my legs or sorry the lactate was definitely building up in my legs and I started to fade pretty hard at mile 18 which means the last eight miles I was I was holding on for dear life especially like the last two miles it got pretty ugly but so because of that experience toward the end of the Amsterdam marathon how am I approaching New York City? Oh man okay bear with me here and I'm going to try and not get into race strategy for New York City that's going to be next week but I received through the Amsterdam experience I'm going to put it and you might argue in a different direction but I'm going to say I received a very very solid aerobic benefit from that let's just say that 18 miles of five minute to five oh eight pace maybe five minute to five ten pace like right in there I was able to hold that pace for 18 miles and I know it was too fast but at the end of the day that just doesn't go out the window because it's a race and not a workout I still I believe am going to benefit from that aerobic stimulus and frankly anaerobic stimulus in New York but the big caveat is the rest of the body because the body works together so it's the legs it's everything else the back it's it's everything and I know New York is a hilly course so I'm not going to get into race strategy but as far as how am I getting ready for New York and how in coming off of Amsterdam I'm approaching it mentally that who knows maybe I can still go out and put a good effort forth on the streets of New York okay that's that's my mental state at this point seven days to go and so now what am I doing exactly to get ready for two major road marathons in two weeks okay here we go you're ready for this I had to write it down because I'm doing I feel like quite a bit to take care of the body so this is more of on the recovery side and then I'll talk about the training side here in a minute okay here we go four massages in two weeks that's right and now listen true love and I we could not we could not afford four massages in two weeks one year ago I realize like people message me and they ask me like listen I have 80 bucks should I do a massage like before peak race or after a peak race usually I tell them to do it after but like I realize like it but you know if you're on a tight budget you just can't go out and get massages every week but just remember this is like patience consistency in everything in life and sure enough a year later I've saved and pinched pennies to the point where true love and I talked and we said hey Amsterdam was great but let's see what can happen in New York so therefore I know based on how my legs felt walking off of that airplane in Denver six days ago like I had to take care of the body as much as possible which means four massages in these two weeks in between the two marathons okay moving on uh getting into the gym 12 times that's right in 14 days I'm getting into the gym that's my commitment 12 times not necessary not for weight training a little bit a little bit of upper body work but more for the stretching the pool uh and the sauna okay and the foam roller even though I could foam roll here but uh the stretching the pool and the sauna all right uh hammering the elite recovery mix from UNIVED I must say I do feel better after I put a packet down every single day we talked about that a couple days ago so the UNIVED elite recovery mix is treating me well I just um I'm a fan right now I really am a fan all right moving on 10 I know this is getting into real detail but that's why I'm here is to communicate with all of you 10 and I okay this is what I do but 10 epsom salt baths at home hot water um if I had access to an ice machine you know at my house like a big ice machine I'd probably mix in a few ice baths as well especially uh closer to I guess closer to Amsterdam but right now I'm doing 10 epsom salt baths at home between Amsterdam and uh New York all right so foam rolling and stability disc for 15 to 20 minutes every single night okay 15 to 20 minutes foam rolling and stability stability disc here at the house and the foot log of course um sleeping seven to nine hours every single night uh I have missed a couple because of jet lag where I wake up at just odd hours uh but I'm doing I know you know we talked about this uh maybe three or four weeks ago sleep is our best friend when it comes to recovery okay we that vlog upper right hand corner as well and yes simply say no to tasks that require me to be on my feet and I know this is being a little I don't want to say selfish but I'm just prioritizing for example you know how much we love eating and having grilling out on the uh patio out in the carport on the other side of this wall well it's snowing now and so it's my responsibility as the husband to get the outside of the house buttoned up for the winter meaning wrap everything up in a tarp well I've pushed that to the to the wayside and true love approves that it just has to wait until after New York maybe even after Argentina just because I know like that's probably a two to three hour project and I don't I can't be on my legs on my feet for two to three hours straight lifting heavy furniture um and so it's it's just prioritizing rest and recovery okay and okay moving on to training I'm not gonna keep this concise today I did 13 miles felt good um still a little sore but overall a little more up tempo you know about 650 pace and uh tomorrow yes I'm going to do some k repeats just a little bit maybe four maybe six maybe eight not nothing crazy but if I'm going to go to New York I'm going to go to New York uh mentally prepared and how I feel that my legs will be ready to continue the turnover that I had in Amsterdam keeping in mind that I'm going to rein it in not chase that butter rein it in rein it in okay and lastly I'm going to do a little bit of hill work uh on Tuesday because of the bridges of New York City so nothing crazy but some some rolling hill work because I just want to make sure that I'm mentally in the groove to feel like I can approach the bridges in New York the 950 feet of elevation gain and loss in a good uh confidence state all right so that's basically my training everything before this uh leave the after Amsterdam was just recovery and survival frankly to get the legs back to where they are at this point and then from Wednesday Thursday Friday Saturday baby baby baby easy easy easy rest rest rest just chilling out and letting the legs just say okay I there's not much we ran out of time you know there's not much else we can do I just need to chill out and rest all right that's my strategy I know that was a lot between two major marathons in two weeks that's what I'm doing and again we'll see what happens at the end of the day you have to test you just have to test and again I hope to put it into the depository of coaching experience you know future coaching experience down the road being able to draw upon these two weeks if there's athletes out there that are like hey I was accepted to Berlin and New York City or Tokyo and Boston in the same year they're very close in time what should I do how do I how do I get through this uh this situation which is a good situation it's a great situation to be able to race Amsterdam and New York it's all good it's just it hurts and you have to be careful and you got to watch your and you got to you got to prioritize the I would say just take it listen into the body listen into the body and that's that I love you all thanks for being here all right we're going to sign off we're going to toss it back to these sleeping vlogs on the right that I talked about and then on the left the other vlog I mentioned in this in this little rendition here in the studio all right everyone seek beauty work hard and love each other oh we will see you tomorrow