 There you have it. There you have it YouTube family. Okay, I didn't bring the GoPro today Just got the run done got it done no stopping in filming. So no no footage from today's run, but it was 16 miles so what is that 25 kilometers and so seven minutes per mile or four minutes and 20 seconds per kilometer and Keep in mind. I did 23 miles total yesterday and And gosh wow, I don't know like I feel pretty good Considering I did 23 miles yesterday. The lay I would say on this run for the 16 miles My legs started to feel tired around mile 12 to 13 So anyway, I would say overall very very encouraging and if you've been watching the channel for a while now You're probably figuring out like I like to go easy for a couple days and then I like to go hard for two or three days and But the only way that I can go kind of hard is to begin taking all of my vitamins and minerals and Basically just getting this electrolyte the electrolytes replenished immediately and if you missed last night's live stream Go check it out upper right hand corner We talk about electrolytes and fueling during a marathon race and also we're gonna talk about racing tactics, so The further I go into this marathon training, maybe the older I'm getting It's like that 30 minute window right after a run becomes even more important for recovery Just get basically it's I get ready for tomorrow right now One last thing the hoka carbon Rockets now have 48 miles in them So we're almost to 50 so I'll get you my full review of the hoka carbon Rockets Probably in the next three or four days got a lot of thoughts on these after 50 miles whoo and Before we dive into today's topic. I am curious to see what is in these packages. I don't remember ordering anything. Let's see here apex Home socks. I get it now. Okay, remember. I was a little confused like socks are awesome But it's because we talked about socks like ten days ago. That's awesome. Thank you Jack. Jack said hi Seth Thanks for creating such a positive community It's got me excited to run again, and I can't thank you enough Jack That is what it is all about and that actually connects to today's topic about coaching. So Let's see Jack. You're the best. Thank you for sending the socks. I'll give him a shot Maybe even tomorrow up in the mountains. We shall see. Okay moving on to coaching Let me just say at the beginning. I am not looking to become a coach Right now maybe down the road. Basically, there's only 24 hours in a day. I would love to coach I'd love to coach a high school cross-country team. I'd love to coach people individually one-on-one I think there's definitely a need out there to provide guidance for people and basic understanding of how Aerobic development works in the running world, but I just don't have enough time Basically because this YouTube channel like I would have to cut back and nobody wants that I would have to cut back pretty tremendously I think in the quality and quantity of these daily vlogs, and I don't want to do that I think I can be a sounding board and a voice for all of you out there that are just Trying to get off the couch like Jack said he's inspired again to run So anyway as we dive into this topic I just want to mention that and also I am running out of time to answer your email So if you have emailed me in the last 10 days, thank you for your patience. I don't know what to do There's just not enough time to get some of the emails coming in are actually coaching related asking about training ideas and I would have to really spend like 10 15 minutes to type out a Well-thought-out answer and I just I don't have 10 or 15 minutes right now So I'm trying to strategize a better way to help all of you that are emailing me about Coaching questions. Okay. Here we go. Of course keyword is coaches You better believe it keyword hit it up down below as coaches and I have had five coaches in my life My middle school coach was was was cross-country and track I had two cross-country coaches in high school and one track coach and then mark wetmore at CU was my cross-country and track coach for four or five years at CU So I've had five coaches in my life and all of them brought different qualities to the table a different experience level different Abilities to push my buttons in a good way like knowing when to hold me back and knowing when to push me forward So here are five points that I would look at or five qualities Characteristics that I would look at if I was seeking out a running coach. Here's number one The ability to read people. All right, and let me explain not physiologically Although that might play in a play in later down the line But rather mentally can the coach pick up on my personality and my mentality when it comes to Getting in shape comes to doing a hard track workout comes to getting up at 6 a.m. And a in a blizzard to get out the door for a 15 mile middle distance run Whatever the case may be can the coach read me because I think that's really important for a coach to get to know his or her athletes and Understand what makes them tick what makes them push themselves hard enough, but not too hard. All right So that's number one the ability to read people because it's a it's a it's a I would say it's a it's a it's a strength It can also be I would say it could be a weakness if you don't have that ability I could really see this playing out at the collegiate level when you are recruiting athletes You might have a particular Dynamic or culture within your cross-country and track program at the collegiate level and if you can't formulate a good solid culture that you that you love as a coach then and and the Components meaning the athletes that are coming into that culture if one or two components throws the culture off You're in trouble and point number two Positivity helps all right when you're when I'm working with a coach I like to work with positive people It gives me energy for a workout for a long run to wake up when you don't want to wake up to go to the gym When you're just sore and you just want to lay on the couch But I like that positivity to really be rooted in realism main meaning the coach Gives positive feedback, but also is not afraid to keep you grounded in reality With respect to your volume of training with respect to how many races you can do in a training block Like if a coach is sending you out every weekend or twice a week for a race or whatever I don't know like overracing you that can be not that's not a good like that's not that's not rooted in a Realistic a racing schedule. So anyway, that's what I would look for Positivity but rooted in realism. Does that make sense and point number three for looking for a coach What quality I'm looking for the coach should have a basic understanding of the science behind long distance running whether it's cardiac efficiency or Developing like aerobic versus anaerobic or whatever that I mean we could go on and on So if you don't have that basic scientific understanding, that's a that's a big red flag But but I will say point number four kind of in my opinion Trump's point number three. So point number four Does the coach have the experience backed up with success? I mean again It kind of goes without saying but if if a coach has been coaching for 20 years But his or her athletes have never really met their full potential or are struggling to hit their PRs in the prime years of their racing or Maybe has a history. Oh, this is a good one Maybe has a history of sending their athletes into injuries. All right, that would be a red flag So this is something you might want to consider when if you're interviewing a coach or looking at a coaching website Like for me, I had I coached at the collegiate level for I think three years I'm not doing it now, but I would say that's proud. That's not enough experience. Like I would like to see at least Oh, I'm gonna say at least a decade. I know that's crazy But a decade of experience really really would give me a lot more confidence in a coach and especially if it's backed up with Results and last but not least. This is kind of a oh man. This is crazy. This is this is one of my favorite ones the coach should Challenge you and the coach It for me. All right talking for me is not my best friend Okay, I have best friends that I can go get drinks with that, you know at the bar and watch a football game The coach is there to guide you toward your goals guide you towards your PRs The coach shouldn't be there to be your best friend and for example, I think the coach should be able to say I'm going to make you hurt but the reason I'm gonna make you hurt is you hired me you Joined this running program because you wanted to achieve a goal and in order to achieve that goal rooted in realism I know what it's gonna take to get you to that point Which means you're gonna have to go through suffering to get there and one last point to drive this home as far as Can a coach challenge me is I was not pushed hard enough in high school Specifically like later on in high school Basically, I think I was some untapped talent and that's why I was able to train myself For a year as a freshman in college and eventually I walked on to the CU cross-country team Like I knew I had more in me and so I trained alone for a year and boom So again, it's it's you got to walk the line But I would say I would lean in the direction of taking little Calculated risks in training in order to reach a goal and I did not quite have that in high school So oh man, what a topic so coaches that is the key word and the question of the day What would be your top? One or two qualities that you would look for in a coach or in other words If you were striving for a PR, how would you want to be pushed? Like what would be a couple factors that you feel like okay? I know these one or two things are really gonna help me achieve a PR. All right. Does that sound good? What a topic and by the way this topic was emailed into me or maybe it was sent to me on Facebook And I loved it. I was this was emailed to me like last week So if you have ideas for future vlogs Certainly send them to me. I'll add them to the list and if one really jumps out at me like this one did I will I'll put it in the put it in the rotation and we will make it happen. So thank you so much to whomever I don't remember your name, but whoever sent me this idea for a vlog Topic. Oh man. Ah, it gets me fired up. I love you guys. Thank you for being here I'm not quite gonna sign off gonna go we're getting ready for the live stream Oh, yeah, ran in these today getting ready for the live stream where we talked about electrolytes and fueling during a marathon and then also we're gonna talk about racing tactics. So, oh man, whoo What a day And good night seek beauty work hard