 Good afternoon. Here we are the weekly Saturday Q&A publishing at 5 p.m. Mountain Time I think we're in week four in a row So I feel good about this and we're gonna dive right in if I don't get your questions this week I put the I put the announcement out on Twitter and Facebook. So that's where we're gonna focus this week Thanks for sending them in. There's a lot of them. I'll get to as many as possible I don't want to skim over and not give Answers that I feel I give some good depth, but I will try to be as expeditious as possible by the way Just getting out of the pool and I'll get you an update on the knee in tomorrow's vlog. Let's dive in Oh, yeah, and I'm gonna go live here in the studio on Monday. I don't know what time yet But you that'll be another opportunity to ask questions Monday mark it down. Here we go Let's rock and roll Caleb asks on Twitter. Have you ever been approached for a pro contract by a major shoe brand? That's from Caleb Caleb. I have not I think if I wanted to pursue that I could on just frankly on my own not because of necessarily even my running but frankly because of the Growth of this YouTube channel that does get the attention of a lot of brands But frankly I like keeping it as it is because I can review so many different running shoes for all of you Like I think that's one leg up that I have on some other Pro athletes who also have YouTube channel so anyway Caleb no I have not been approached and I'm okay with that okay moving on here This one is from Sam. He asked where is it? I just saw it a second ago Well, he basically was asking between the a6 glide ride and the Skechers max road for which one would I choose? glide ride Durability much much better a little more. It's not a stability shoe. It's a neutral road shoe But a little more stability built in to the point where my right foot I had surgery on my right foot in college for pf I know that's a whole nother story if you haven't heard that and so I pronate in a little bit On my right foot and this glide ride helps with that pronation. Okay. I love the glide ride nice and soft landing But the durability is definitely an issue there So I'm leaning toward this now This is a little heavy, but I'm okay with heavy during training if I can get back to running sooner rather than later This will be my go-to Leading leading into Houston. I do and it has a little bit of pop to it. It's a nice I don't know the midsole. I really really like it so that the glide ride it would be here. We go moving on James asks hey Seth, how many miles did you put on your 4% slash next percent? And did you start to feel less benefit the more miles they had in them that is from James James? I noticed a drop in the 4% after about it was like right about 110 to 120 where I felt like the pop in the 4% was Was was leaving now I will say I I put 75 almost 80 miles into the next percent before it went under the knife and It still had some life into it. Okay. I'm just being very open with you It could have gone another I would say at least another 30 to 40 maybe even more I don't know but so anyway, that's my answer for the next percent and the four percent which You know, it's like some people have taken the four percent all the way to four to five hundred miles before they literally are just falling apart So I have not done that yet. Alright, that's from James moving on here. We'll jump into Facebook here in a second This is a big one So this is from wood runner and he asked when mountain focused, okay How much is sent or decent would you say is runnable on routes you choose? And how many times per month would you head to a big mountain? How does it fit into normal runs? How long how long pre-race would you not run mountains to save your life? So wood runner? That's a big question It always depends on the type of race you're getting ready for so for the pikes peak ascent. That's 13 miles up 7,000 7500 feet of vertical gain approximately in that race I was going to the mountains twice a week to run a 14 or twice a week now I was fortunate that I could work that into the schedule. I'm not saying you need to do that My goal before pikes peak was to get 5 to 10 preferably even 5 to 12,000 feet of vertical gain every week and That's what I did and I ended up getting second in the race set a 12 minute PR this past year Compared to two years ago when I when I ran the same race So I feel good about that and as far as how close to the race before cutting it I think I would not go 10 days. So for me for pikes peak I think by last 14 or you know what I think it was like eight or nine days before pikes peak Before I called it and I just did baby uphill. Does that make sense? I hope that helps But it all depends on the race you're getting ready for I think that I think that if you seven to ten thousand feet Like depending on where you live is just a beautiful Amount of I know it's a lot But I feel like if you really want to get get fit and and get those legs strong I think it's a it's a really good number to shoot for moving on here on Let's see there's a lot of them What is the this is from Gustav, what is the best fast-paced trainer? So I'll just pull a couple out real quick. We got the turbo from 2018 the turbo one I love the ring con it treated me well It's got some pop and it's very lightweight and I didn't get to put as many miles into it as as I would have liked But the new balance fuel cell rebel these three I would say are faster more up tempo Could you pull off a long run in this shoe you could especially the ring con? I think but I would lean more toward a tempo day or a middle distance day for these three shoes That is from Gustav. Thank you Gustav as I'm reading the next one I'll set these down. Will you continue to train for the marathon after Houston in Atlanta? What will your goals be for following those races? That's from runner Sam. Love the channel best of luck with the knee in Houston Thank you runner Sam Yes, I will continue to train for the marathon So depending on what happens with the knee will impact what I do the the rest of the let's say first six months of 2020 And the goal is to run at least one half marathon in May Sorry in the first six months of 2020 So I'm leaning toward the Brooklyn half marathon and then New York City in the fall. That is the goal All right, that's kind of the the general work Layout and it all depends on the knee runner Sam moving on here Nicholas asks how many ounces of water do I drink daily? I don't drink enough Nicholas frankly Especially straight water. I drink a lot of tea as you know it cheers cheers everybody, but I should probably If I had to pick and then how is this coffee count? I would say I Would say it's around two liters is my guess Including probably include a good chunk of tea. So anyway Nicholas good question bottom line That is one of my goals is to just cut back on coffee a little bit in the new year and up the up the water intake So I love it. That's a good one. Okay. Here we go Nick asked sorry about your knee set. Do you feel that you have over trained for the Houston Marathon? Hope you recover. Well over trained. That's a big question Nick. Maybe I'll answer that tomorrow Um Gosh Nick. I think I think what I don't think so actually as far as volume of running. I think what happened I'll just real quick is that the Amsterdam, New York And then transitioning away from the mountains so quickly I think and doing the same repeat like in mountain and trail running my legs were used to that for so long Changing positions and going up and down and it's really good for your knees and everything to change what you're doing And that's why yeah So I think I think then the body got a kind of a shock to the system And I couldn't really go training the mountains over the last month because we did get a lot of snow So I was kind of stuck down here on pavement and concrete Like I couldn't even run on on trails here in Denver that are local in the city because it was all ice and snow for What it's kind of melted now, but um anyway, that's a big but I don't think yeah I don't think it's too much volume anyway. Good question Nick. We'll come back to that. Okay. Um Let's see Harry asked how long should I recover following a 50 miler? Also, how quickly should I pick up the volume again? Thanks, Seth as always that's from Harry a 50 miler so I Mean you think about for a marathon a lot of the you know I'd say for a marathon at least two weeks and So if you do the math, okay, well, maybe logically it would be a month and I'd say it's not a bad rule Now listen, I haven't done a 50 miler in a long time. I would lean toward I Would lean okay I'd lean toward like that three week to four week window And if you still if you if after three to four weeks you still feel just a little beat up I'd I okay, but I would also start cross-training. Sorry. I'm just thinking out loud here. I would also start cross-training probably two to three weeks after a 50 miler Just to get the legs moving in a pool on a stationary bike just to make sure you're not Getting too stiff and not losing too much of that flexibility But I would say you should be able to start running again after a month But I think it's not a bad idea to just chill out And he also asked also how quickly should I pick up the volume again? So I'm a big but I'm a big fan of kind of hitting the reset button and starting not from zero But let's say if your goal is to get up to 70 miles a week or 80 miles a week or whatever the case is I'm a big fan of starting it like 25 to 30 frankly and then just adding I like to add five to ten miles a week and that you know Some I think that's okay for me, but that's after so many years of running So again, it comes down to how much experience you have Harry good question. Okay. Okay, Facebook. Here we go Facebook have a good about Facebook. Here we go. Um, let's see Sterling asks how long did it take before you could feel the muscles in your ankle building from the stability desk? so in this vlog up right here in corner try to remember to link to it I go over my ankle exercises and Sterling I just gonna be real Frank. I Feel like it was a good like I'm gonna say four to six months of Consistent ankle rotations ankle strengthening and okay, but also Sterling I was I was doing a lot of trail running as well and trail running strengthens your ankles It just naturally does so keep that in mind good question, but I would say four to six months. Here we go boy From Jesus Navarro, do you believe in doing all four phases of a training cycle Jesus? I'm not sure what Four phases you're referencing because there's a lot of different training philosophies out there. Sorry I just need a little more intel on that question. I mean, I I don't know if you're talking to yeah I'm not even gonna go there because there's so many different training philosophies out there moving on rocky asks How are you dealing mentally with your runner's knee? Is it taking a lot out of you rocky? It's not I would say it's not it's uh, it's it's a bummer. I hear rocky. I mentioned this a couple days ago I'm really really grateful that it's not a bone injury. I've had I think I've had 10 stress fractures in my life Approximately right around 10 So the fact that it's not a bone injury gets me excited because I was running high volume on pavement and concrete And I stayed stress fracture free. So I'm kind of using that as my mental like, okay This is a new injury. I've never had runner's knee. Let's figure it out problem solve and learn for the future For example, everything I learned in yesterday's vlog from the physical therapist Amazing and that was just my first session And so now I can apply that to the future to stay healthy and hopefully pass on that information to all of you At some point. So it's uh, yeah rocky. It's um, it's not ideal. I'm not gonna sugarcoat it either rocky So here we go moving on um Jan asks what racing shoe am I most excited to try in 2020? Jan John John or Jan. I am most excited about the endorphin pro from Soccany. I'm really excited. I haven't held it yet in my hands, but it's the soccany endorphin pro Stay tuned. It will be arriving on the channel. Hopefully sooner rather than later Uh, Joel asks, do you think that the world record sub two hour marathon will be broken this year? If so, where? Joel, I think the I think the marathon world record Um, I don't think it'll be broken this year actually and I don't think um I hate I'm just gonna say it. I don't know if kichogi or bakele will ever run as fast as they've already run only because Perfect and like it's all a lot of it comes down to weather and when they set those world records The weather was like pretty spot-on um And in berlin and so it's like so many different factors go into it not to mention they're not getting any younger uh, but that you know Who know, but that's just my thought. I hope they battle together and they race at some point in 2020 Uh, so anyway, I hate to be the pessimist, but I just know like it's so difficult to have everything go perfectly Just being a realist here. Here we go. Uh, let's see How often you get shin splints? John, um, jan, I I only get I've only gotten shin splints once in my life Three years ago. So I don't I've only had them once in my life Kristen asks in your opinion. What is the best stability running shoe for pro nation? Oh Kristen I'm sorry. I am so I don't run in a lot of stability, but I will say the new balance vongo I'm not saying it's the best, but I put it on uh last year and I really enjoyed it. Um, It's not too crazy overbuilt. You know what I mean? I tried the revena 11 from Brooks. Yeah, the brooks revena or was it the 10 brooks revena 10 and that was also good But it was a little too rigid for me in 2018. So check out the new balance vongo The revena 10 or 11 and um, yeah, hopefully that gets you moving, but I I haven't I don't run in very many Stability shoes. Hope that helps Kristen. Sorry if uh, but you know what maybe anyway, maybe in 2020 I'll try and dig out a few more because I know a lot of people do need stability shoes. Let me go here one second Okay, just searching here searching here. Sorry real quick real quick From scottie he asked when you talk about 70 plus miles a week in prep for a pr or boston qualifier marathon Increasing your fitness. What are you referring to specifically when you say fitness? That's from that's from scottie scottie It's a good question. So when I talk when i'm talking about fitness I'm talking mostly about the aerobic capacity that you have built up through consistent Not even fast running just consistent running. Um, so like your endurance your stamina when you start like if you take Six months off and you get off the couch. It's hard to go run three miles That means your fitness is low your aerobic capacity your endurance your stamina Whatever you want to call it is just it's dropped significantly But then a month later six weeks later Your fitness is beginning to come around because you're training consistently again So that's what I mean by fitness in a very, uh, a kind of broad Terminology good question scottie. Um, we could go deeper into that But that's my that's when i'm talking about fitness. That is what I am referencing because then you can also start talking about Racing fitness where not only do you have a good aerobic base? But you're building that aerobic base on the on the bottom of the pyramid that i'm always talking about And then the bigger the fitness base on the bottom the higher the peak at the top because you should Be able to do your workouts faster and faster Which means you should be able to race faster and faster on race day So that's um when i'm always talking about that pyramid building that aerobic base that aerobic fitness base at the bottom big It's for the pyramid on top because the the bigger the foundation the bigger the pyramid you could build All right, good question from scottie. All right clay asks What is your normal sleep schedule? How often do you try to get how much do you try to get a day clay? um clay clay clay I have dreams clay of going back to I used to go to bed at 9 30 clay and then I would wake up. I mean I wake up early I'm a morning person Historically, so I would wake up at 5 4 30 and I'd feel totally refreshed refreshed and go Because of the vlog three and a half years ago edit, excuse me editing at night I can no longer do that so I edit at night When everyone's asleep and usually I'm not asleep until sadly about 11 30 or midnight or one depending on how hard the edit is that day and but an ideal world clay Um, no less than six in an ideal world when I'm running high volume I do need that I just yearn for that seven and a half to eight hour range. Okay, um, but I yeah Oh my goodness, and I love even more, but it's like life life life clay. Good question That's a little background on everything there. Um, okay, Jennifer asks how to get a little closer to a reasonable Racing weight after injury without dieting or hurting performance. Jennifer. I think it's a good question. Um We all know when we're like fit and we're feeling ready to rock and roll on the race line And an injury can set us back where we're not, you know out there burning as much Burning as much as far as the calories go so um, I would say So I would say don't rush it, you know Even if you do the race Maybe approach the race as a it's going to be a fun race and I'm going to go enjoy it And now if it's a huge peak race that you've been prepping for and you're trying to set a pr I get it. Um, I mean, I guess one little maybe work around could be in addition to your run Three times a week you hop on a stationary bike for 30 minutes, you know But at the end of the day, I wouldn't try to rush. Maybe re approaching an ideal um Racing weight or where you just feel fit you feel like okay. I'm ready to rock and roll here So that's a little idea or hitting the pool as well So, uh, but I agree like you don't want to diet You don't want to cut your calories like that's not good because your body is like yearning for these for the nutrition or else your body is going to start to break down You're going to have injuries. Uh, I have an injury right now. So anyway, it's no good It's you don't want to do that. Okay moving on here Sean asks, what do you think of the maffitone training method? Sean, I'm not even going to get into it Go check it out upper right hand corner that vlog up there and I go all into the maffitone training question Okay, moving on here, uh, hon hon trend asks How was your fitness level after your stress fracture injury in the summer and which cross training exercise helped you stay in shape the most So I think actually hon trend that my fitness comes back really quickly It if I like I was out for eight weeks with a stress reaction and I think the best is swimming. Okay um, it is more so than the stationary bike and um Yeah swimming is really good Now the trick though is to kick your legs and not rely on your arms too much To keep those legs moving so And it comes back quick. So oh and that's yeah. Oh gosh. Oh cross training. Okay. Jumping back into twitter We're let me know. I don't know how many more I can take here as far as like time Let's see here This is from Beardson. Hi Seth. How much time does it take for you to record footage on your runs? I'm really looking into filming and editing But I just can't make a normal run while always setting up the camera at a good angle So I'm doing my training and then run a bit more to get the footage so Beardson um One little trick I have is that um When I'm training I'm training when I'm training And filming um, I'm not putting as much emphasis on okay This is an important critical workout or a critical long run So I can stop for you know 30 seconds set up the camera Run backward and then go and pick up the camera again So it depends on where I'm at in the training Like I'm not afraid to stop for 30 seconds and set up the camera and then go get the shot and then But if I'm in the middle of critical like a threshold run I would never you know carry a camera on a threshold run or an important Long run so um, and you probably have noticed like I don't film all my runs Um, I think it's nice to also just take a break and leave technology Behind sometimes so even though I have to leave you guys behind I don't like doing that But anyway Beardson it's a good question and I do need to still make that vlog about How I go about filming and editing the vlog It's a that's a big that's a maybe with my knee injury if we'll see what happens Maybe I'll have a little more time. Hopefully not right okay, uh tubby asked. Have you ever done a park run? I know 5k ain't your thing, but they're awesome So I guess there's park runs for those that don't know there's park runs in the united states I didn't realize that it's something that started in the uk where every saturday Um, it doesn't cost any money I don't think and you just show up at a park and they Have a 5k course marked off and there's a timer there and people go run a 5k and they go You know it looks fun because it's not really it's not as competitive But it's kind of you can chase down your own goals and maybe your own prs at these park runs So I have not done one when I come to the uk you better believe I'll be doing a park run All right moving on here. Let's say we'll take three more here. We go three more Uh, let's see Um So devon asked this is a good point devon he asked on twitter Do you did you do an official review on the glide ride or max road? I couldn't find it So devon I apologize. I did not the reason I did not is I kind of I lumped it into my Running shoes of the year because believe it or not they made it into my top three for road running shoes And uh devon it was right around when my knee was starting to hurt um, and I just didn't want to Put any more pressure on as far as like going out again and filming Running in those shoes. So devon I applaud but go check out the Road I did do first impression videos though. So they are somewhere on the intro webs I'll try to remember to link to them up a right any corner. Okay. Here we go two more Hey, sap I'm running a trail marathon next year. What shoes would you buy? Solomon s lab ultra two or hoka speed goat evo? Evo evo. So where is the speed goat? Uh, there it is. I don't think I have the I it's inside. Sorry about that I would um Hmm, that's a that's tough if it was 50 k I would probably say definitely the speed goat. I love the I love the ultra But bottom line the speed goat has a lot more cushion and the ultra from solomon It's it's a much more the stack height as much It's not nearly as tall as the speed goat the evo speed goat Um, I think it comes down to do you prefer a little more cushion or not? And for a trail marathon, especially if it's your first one, you might want to lean toward the speed goat However, I would say okay, if it was me personally, I would go for the lighter option Um, because I'm trying to race and go fast and I would even for me personally I would actually go with the um, solomon s lab sense Well in 2020 the solomon s lab sense eight sg because there's just enough stack height to But again, my legs are kind of used to the trails And so for you if it's your first one, I would probably lean toward the speed goat. Good question. All right moving on here Um, then then there's the solomon s lab Or sorry the uh speed the speed goat the speed crawl all these names the speed cross five Um, could also be an option, but it's a little a little heavy. So there you go. Okay one more Let's jump back to facebook one more time. Oh, I like this one a lot. This is from james. I'm glad I saw this one okay, hold on if if you had not created Your youtube channel and daily vlogs. Thank goodness you did. Did you thank you james? Do you think your running career would have moved in the same direction as it has? i.e. road marathons in another way Do you think the youtube family on your channel influences your running goals? Thanks and seasons greetings from james james um I actually um It's a great question I had an answer because I read this earlier. Um, basically I don't think I actually so I actually I've transitioned to the marathons And some people have been a little concerned like set that you're gonna still run up in the mountains and and I am So I would say I'm actually not listening to the I think if it was your choice I would be running in the mountains more because there's you know more beauty up there Um, rather than focusing on road marathons So I'd say I'm actually maybe going a little bit because the channel Historically has been a little bit more about trail running versus road running now in 2020 first five months Roads okay mostly yeah roads mostly June july august trail September october november december back to roads okay, so i'm not counting trails out completely but um did that answer your question james? I hope excuse me. I hope it did. Do you think the youtube family? Um, I hope it did. I think I think I covered it Oh, yeah, do you think it would have taken a different uh path? Gosh, yeah That's a good I'll have to think more on that james. Thank you for asking I like those personal questions as well and i'm back. So here's the deal this camera that I use only films in 30 30 minute segments and that it automatically stops recording and I cannot see the back of the screen So I actually don't know when it stopped recording I really apologize and I I unfortunately don't have time to go back and watch it all to figure it out So I was probably answering one of those last questions Sorry, uh when I'm editing inside in like five minutes I will be able to see it but I just don't have enough time to come back out and re-record so I'll try maybe I'll comment down in the comments about it bottom line. Thank you for being here. I was talking about shoes I was talking about all sorts of goodness you guys rock. Oh my goodness. That's crazy. That's why someday We will have a a camera man behind the camera to monitor that that kind of stuff. All right. We're going to sign off and I was going to say one other thing. Oh, I was answering james question about the youtube channel. That's what I was doing So hopefully james. I answered most of it. Okay signing off here bottom line We are going to toss it back on the right and the left to the last two q and a's over the past couple weeks In case you missed those a lot of good information there about shoes about training and about Gosh, I think we got into a lot of foam whirling and stretching conversation as well There you have it. See beauty work hard and love each other. See you in the morning. See you tomorrow