 Alright, so I'm out here in Oslo, on my bike, coaching my dad who is out for a really long run. He's aiming for three and a half hours of running here on the flat. So, you know, he's training for a marathon. He's done a lot of marathon in his life, quite a few, but he hasn't been doing any of them for like 20 years now. He's done half marathons mostly. So, he's getting back into the swinging things, going for a marathon in November in this, and yeah, he's out there training. So, so far I think he's about 25k in, and we're thinking, you know, can he make it to 30k? That would be great. He should appear over there pretty soon, coming back from the turnaround point, and I've got some candy for him so he can get some sugar into his system. So far, he's been having a gel every half hour, but we've run out of gels, we didn't have enough gels, so we bought just some sugar candy things. In addition to gels, he's also been drinking. I have the water in my backpack. He's been having about 200 milliliters of water every half hour with his gel. Each gel had about 30 grams of sugar. This sugar package is going to be his last fueling on this trip, so he did five gels, and then finishing up with some sugar candy just to change it up a little bit, and it's also a little bit cheaper than the gels. We were initially actually doing our homemade gel, but I forgot it at home, and we realized that halfway on the way here to Oslo, so we had to pop into a sports store and buy some gels. Anyway, so yeah, he's been drinking and having sugar every half hour, and we're now, let's see. He's been running for three hours and six minutes now, so he's due for another fuel pit stop, and that's why I'm waiting for him here to see when he comes through from over there. We'll give him the candy, and then we'll follow him along a little bit and see how he's doing. Coming in three hours, ten minutes approximately. Looking good. Working hard, keeping it easy. It's easy intensity, but he is working hard because it's going for really long duration. He's over three hours into his run. I've never run three hours in my life. The longest run I've done is like two hours, 45 minutes, I think, so he's running for a while. Let's see if we can catch up. I have some trouble with my knees, but that's all, and now it's 26k, so I'm happy. Been running for over three hours? Yeah, three hours and ten minutes now. That's longer than I've ever done. I've never run more than two hours, 45. Well, when I stop it will be close to four hours. We're three and a half hours in, and my dad is working steady, getting the job done. So in terms of volume, my dad has been running about 40 kilometers per week. I think he's peaking at about 45, which is about the same as the marathon distance in itself, and that's not a lot. I would say it's absolute bare minimum mileage for completing a marathon, but still impressive. Here he comes, and most of his long runs have just been like 20k, 18k. He did a 26k long run a couple of weeks ago, but now actually finishing a 30k long run. That's solid training for the marathon, that's for sure. We're almost done now. We're at about 28 kilometers, and he's coming through. What you have to remember though, is that he can probably get by on lower mileage, because he has a lifetime base. He's been running for 30 years, so for him, his legs, his body can tolerate a lot of running. Here you come. How's it going? It's good. It's fine. Good, pretty tired probably. It's getting tired, and we are closing in on 30 kilometers, so yeah. All right, so he made it. Yeah. Three hours, 45 minutes. Yes. And how long? How far? We stopped at 30k, and that was smart, because I had some trouble with my knees. Always had. A little bit of knee trouble, but otherwise pretty good. I mean, you kept it steady, even paced. 30 kilometers, three hours, 45 minutes, that's pretty crazy. That's extreme. Like, I personally have run 32k once, and I have run, but only run for two hours, 45 minutes at the longest, so I've never done, this is literally an hour more than my longest run. It's pretty tough. And I think it's 20 or 25 years since last time I run 30k and more, because that was last time I run a marathon. Yeah. And now you're running a marathon again? Yes, in this third of November. In three weeks? In three weeks. Yeah, I'll be running it too. All right, so that's all for today. A little bit of a view into this crazy long run of my dad, and now we're gonna drive him. Did you eat your banana? Yes. Yeah, he had his banana. To do as the coach says. Yeah, and I have another banana for him in the car, but it was fantastic to have you beside me on the bicycle. That's good. Yeah. It's fun to coach, and of course this is a little bit excessive maybe to be joining him on the whole long run, but it was fun. Yeah. And so if any of you guys, of course, are interested in coaching, maybe I won't be able to actually follow you along for your long runs, but we can do consultations. I can create training programs for you, obviously. If you go visit my new website, mgjcoaching.com, there's a link in the description. So if you're interested in customized training programs for a marathon or for shorter distances or whatever, just contact me through there and yeah. These are really good codes. There you go. That's testimonial. All right. Have an awesome day. Bye.