 Good afternoon ladies and gentlemen a little pick me up in the afternoon I just got done eating lunch with the boys delicious, and then uh, yeah, I'm feeling it I'm feeling the 26.2 miles. I've got a little bit of an early wake-up call from Henry this morning, so we need a little espresso a little pick me up in the afternoon, and yes Cheers everyone more cowbell in the studio. It appears a congrats to all the racers. It appears the results I just got tagged just like five minutes ago on Twitter somebody linked the 10k results to me So they might be Ready if they are ready and done I will link them down below from 5k 10k half and full marathon down in the description if they're done I thought it was gonna take a couple days, but who knows if they're done I'll link them down below all the results congrats again shout out to Wolf Creek Race management for compiling all of the results big task a big task. All right everyone you might notice Shelf is empty shelf is empty no run today All right I'll explain more about run walk and the process of recovery that I go through but the shelf is empty until Next week when I pick up the running again, but no run today now. Let's dive in real quick So here's the deal and we're gonna talk about the what I mean by the title of the Vlog the trifecta here in a second, but The recovery process so after big races especially when I lay it all out there And that was yesterday and the marathon even though I did not run the time that I wanted It still was my peak race for the end of the early 2020 training block so every every calendar year you can build your Build your running calendar around training blocks Some people do three peak races a year some people do four peak races a year a lot of the elite marathon runners Will only do two peak races so a spring marathon and then a fall marathon In addition to let's say a tune-up half marathon leading into both of those races, so Yesterday was the big one now Seven months ago crazy was the pikes peak ascent pikes peak ascent August 2019 And that was the last time that I made a vlog all about my personal recovery process after a peak race I talk about Nutrition I talk about epsom salt baths. I talk about ice baths. I talk about supplements foam rolling stretching all the little on calf compression sleeves all of these different points so rather than repeat myself Verbatim here in the studio today upper right-hand corner you can go check it out if you want to dive much much deeper into my recovery process part of my recovery process that I am a big fan of Active recovery so the day after a peak race rather than sitting around on your couch Completely I prefer to walk or even jog so after the Amsterdam marathon last October I actually woke up the next morning Partially because I was racing and you don't go do this, but I was racing two weeks later in New York City So I woke up in Amsterdam. It was raining out and I went and actually jogged I think I did about two miles through the streets and canals of Amsterdam It was amazing because I had the city to myself But the reason I did that is because that day I was hopping on an airplane to come back to the States And I knew in that airplane process I guess I foam rolled a lot of people were shocked But yes, I wasn't afraid to foam roll on the floors of the airport I don't know if I would do that now though with a coronavirus floating around But I foam rolled and I I jogged that morning in order to keep my legs Moving so that the soreness the Dom's the delayed onset muscle soreness would not set in quite as intensely and sure enough I ended up having a pretty good race in New York City two weeks later But today I'm not gonna jog. I've opted to walk so walk around the neighborhood If I have time I'm gonna walk all the way down to the post office later today Check the check the mail for any final checks coming in for the COVID-19 relief fund So that is just a point I wanted to make that I like to keep moving the next day after a peak race So that I'm not crazy sore Two days later when the delayed onset muscle soreness sets in I Opted for some yard work for my active rest day rather than walking to the post office So oh mad like when you're training at a high level yard works. Yeah, it takes it It takes a back seat sometimes. I'll just put it that way. All right. Here we go clean it up Didn't in time didn't in time. Here we go. Oh, yeah another eight second Okay, here we go ladies and gentlemen by the way taco night absolutely epic Okay, so something crazy went down this weekend. I do believe we had an Olympian compete in the inaugural DGR virtual races. We'll get to that in one second But first of all the trifecta here we go So, you know My goal for arriving at the starting line is to arrive as fit as possible as fresh as possible And as healthy as possible so in the past in past training blocks for peak races I have definitely challenged arriving as fit as possible meeting I maybe didn't put in as much work as I should have and I've definitely arrived at starting lines where I was not as Healthy as I should be okay, but as far as I can remember I cannot recall arriving at a starting line where I was not as Fresh as possible. So like yesterday before my marathon. I was Raring to go I was excited But the 50 miler 10 days ago 11 days ago now that was like I'm actually incredibly grateful because For the 50 miler because it basically affirms my thesis that yeah, you need to taper Yeah, you need to rest up and make sure your legs are as Fresh as possible before a peak race. So anyway, I was just reflecting over the past like 24 hours Like why would my legs not move yesterday? Obviously, it's like I the really it's KK It comes down to the 50 miler like my legs were just they were done They were done and so it affirms that third point about as fresh as possible Okay, just wanted to put that out there It feels good to affirm the trifecta. Are you ready for race results lady's side first here? We go 5k absolutely epic first place shout out to Sarah Kassabian Larson from Alma, Michigan 1724 congrats Sarah absolutely Blazing 536 pace. Okay, Mo Palmer in second in 1903 Ashlyn Gruber in third in 1915 oh, yeah, I should also mention obviously we're all running on different courses different elevations So anyway, but it's still fun nonetheless to hear these results. So congrats everyone Okay, moving on to the 10k. Here we go from Christchurch, New Zealand the Olympian Angie Petty 3754 606 pace first place Angie Petty Congratulations, that is epic. So okay, I just did a really quick search. I believe I will I will confirm right now I think she's an Olympian from 2016 amazing Angie. Thank you for participating Okay, moving on to second Megan Bobnar from Kentucky in 43 minutes and 12 seconds congrats and Lubica Ford from Great Britain, I believe from Wales perhaps in Great Britain 4450 4450 awesome Lubica. I hope I'm sorry if I'm not saying your name right in the 10k Third place here we go on to the half marathon Rachel Sanchez or Rochelle Sanchez from Texas in 132 30 in first place blaze it all 132 30 Caroline Pomerleau again, sorry on the name Quebec Canada 136 32 in second place and rounding out the top three Sarah Whitaker from Great Britain in 137 oh six awesome guys blaze it just absolutely flying absolutely flying Okay, that was the half marathon on the lady side last but not least the marathon first place on the women's side Kimberly Lord from Vermont South Hero Vermont in 308 12 308 12 711 pace awesome work. I'll just well Yeah, I hope she doesn't mind me saying her age 40 years old Oh awesome Kimberly crushing crushing the competition Okay, Amanda Nelson from Woodstock, Ontario, Canada in 3 11 o 9 in second place and shall be a dare From Newton North Carolina USA in 3 12 54 third place shall be a dare awesome ladies congratulations epic epic epic and Oh so cool. Okay moving on to the men's side. So maybe a little and my camera battery died, but we're back Okay, what I was about to say moving on to the men's side 5k. All right, here's the deal I cannot like so this was a free event, right? You know, it's the honor system with submitting results, you know verifying through you know a screenshot of Strava or what have you and Like nobody has enough time to verify by the way, there was There was over 3,000. I think there was like 3033 runners so we're talking a lot of people and verifying those results it takes a lot of time so This first place on the men's side in the 5k. I don't know they like I couldn't find it anywhere But anyway, John, I apologize. I don't know John if John if you're watching if you want to Confirm it with me. It says 13.09. I don't know though from Livermore, California John Bennett Congrats if it's true, but 13.09 like that's I think we're breaking records there like America. What is the American road? 5k record anyway, John Congrats if it is true, but again, I we can't verify every single result Right now. Okay second place Adam Holland from Great Britain in 1411 also blazing in 434 pace Congrats Adam Holland and third place Rob Albano from New Jersey in 1510 453 pace Congrats Rob, and I will just put Mark Bennett into now. This is interesting This is interesting Mark Bennett is also from Livermore, California same as the first place gentlemen in 1540 so maybe the Bennett's could give me a little jingle Through an email and let me know like how are you pulling off a 13.09? Anyway, we're moving on to the 10k Here we go men's side Michael Chapman from Australia first place Congratulations Michael 3151 first place awesome from down under Freddy Garcia in second from Kenosha, Wisconsin and 3313 boom flying Freddy flying. Oh, I'll just say 41 years old. Congrats Freddy Oh, it gives us all hope right gives us all hope. Okay, Rasmus Jensen I believe from Denmark in 3354 for third place Congrats Rasmus Jensen from Denmark again apologies on the name Okay, moving on to the half marathon. We got Adam Holland in 10337 from Great Britain Adam Holland 103 30 I mean we're talking Getting up there into the very much so elite level so congrats Adam. That is anything under 104 is very very respectable So, oh man Great Britain awesome. So second place Kundan Singh from I believe India. I believe so in 108 34 514 pace awesome epic epic epic great time 108 34 Oh so cool and Nathan O'Connor from Indiana Porter, Indiana in 113 01 19 years old to Congrats Nathan. Okay moving on last but not least to the marathon on the men's side I'm so glad I got smoked. I got smoked and I wasn't even in the top 20 I don't think so here we go first place Eric Hill from Denmark in two hours and 15 minutes and 54 seconds 511 pace 31 years old Eric Hill I believe from Denmark I do believe apps of Denmark is throwing down DE is the is the country so I think that's Denmark anyway Awesome work Eric moving on to second place Mark Summers from Logan, Utah in 227 28 in 538 pace age 23 Congrats mark awesome and last but not least Nick Collins from Ashford Great Britain 238 flat in 602 pace to round out the results Unbelievable. Okay. I was getting messages all day all over the place saying Seth I've done virtual races in the past and these are some of the more like Like very competitive competitive racing happening Like somebody emailed me and said usually I finish at least in the top 20 percent of all finishers And this guy said like I wasn't even in the top half So congrats we got some fast folks out there and listen if I didn't be like listen I know top three is kind of how you do it in race results. Whatever your race result was Congrats for just getting out the door and getting it done in these crazy times of the coronavirus, right? You could have sat on the couch ate your Cheetos and just hung out and not gotten out the door and you know Just tossed it out the window, but you got it done. So no matter whatever time you ran Congratulations or whatever distance. Okay. I really mean that so unbelievable Okay question of the day question of the day is Um What did you think about this entire virtual race? weekend and more importantly If we were to do it again How could we make it even better? All right, so that's a question of the day all the creative Juices flowing get your ideas flowing. Let us know down in the comments like what could we do to make this even like really epic? Okay, that's the question of the day. Thank you so much. Thank you for being here. I'm wearing an upward and the bread is Buttered the bread is buttered. All right, everyone. We're gonna toss it back to yesterday's blog a little highlight reel from folks who sent in clips and also a couple clips from my Marathon, all right, it'll be right there be right there onward and upward. All right See beauty work hard and love each other. See you tomorrow