 Here we are back into the pool back into the aqua jogging belt. All right first of all Thank you so much for all the comments on yesterday's vlog about the hundred thousand subscribers I'm reading all the comments taking your ideas writing them down on paper once. I'm healthy we're gonna start putting them into practice and Second point. Yes, we're gonna dive into running injuries and the lessons that I learned through this training block What maybe went wrong share those with you so you can hopefully avoid those mistakes that I made in the previous I have four months basically tomorrow when you're watching this I might be at the doctor's office So that's kind of exciting going to the podiatrist today Thursday. Stay tuned for updates. All right. Let's go. Oh, yeah Not too shabby man. Oh, man just a lot Just aqua jogging boom boom boom all day long all day long I'm excited to maybe do I don't know maybe like a two to three hour aqua jog session session all out at some point Just just to see what it feels like because you can get your heart rate up But you really you got a dig in there. You got a day It's just obviously totally different than running on the ground So all right, let's head home and get into the studio to discuss these injuries an injury and figure out What we can do to prevent the moving forward. All right. Come on All right, there we go. Here we are lessons keyword is lessons We're back in the studio and yes, we're gonna talk about preventing running injuries three Lessons that I have learned maybe even a bonus lesson that I have learned from this training block. Oh, I'm excited I'm excited to talk to you about this because I hope it helps some of you out there that are shooting for longer distance races I anything over really anything over half marathon, especially but it actually some some of the points Do apply to shorter distance racing as well Shorter in the sense of a 5k versus a marathon or ultra marathon. Oh, and here we go lesson number one the transition from trails to roads I kind of Didn't acknowledge enough how much different road racing and road training is versus Trails and in retrospect I think I should have been putting a little more time in on Dirt surfaces or even grass surfaces, frankly, for example for interval work on a nice big grass soccer field So ultra running last year and now an easy answer for a lesson learned from this training block would be volume of running But I don't think it was my volume Why because over the last four to five years I have been training at 80 to a hundred miles a week I even I even went over a hundred miles once last last year So I don't think the volume was quite the issue in this training block meaning how many miles How many kilometers am I running on a weekly or monthly basis? So I averaged oh, I was probably in the 80 to 95 Miles per week range for a little bit. We'll get into that in a second But last year I was on dirt all the time at the same amount of volume So I don't think it was volume. I think it was the fat one of the lesson number one I forgot how drastic of a transition it is to go from a lot of trail running To a decent amount of road running now I didn't do all my training on the roads as you saw over the past three to four months But I definitely did a lot more than last year So I got to remember that and that's something for all of you out there to think about if you're transitioning from The trails back to the roads watch out. Just be careful and make sure you're really On top of your body like listening listening to your body and making sure it's not yelling at you too much And if you're trying vice versa if you're transitioning from the roads to the trails I think a couple injuries to keep an eye on would be rolling your ankles, of course But more so uh runners knee I've seen quite a few runners who transition to the trails who have to deal with Basically a lot a lot more downhill running on steep sections that can really aggravate somebody's runners knees And just a couple more observations on this trail to road transition Uh, first of all, I don't know like I know jim walmsley. He's already got the olympic trials qualifier And then sage canaday is trying to get it. He still hasn't gotten it yet But as far as ultra runners transitioning to marathon Attempts I don't quite know too many others outside of jim sage and I guess myself I wouldn't be surprised if hayden hawks. Uh, yeah hayden hawks out of utah He just has some brute speed I wouldn't be surprised if he tries to get the olympic trials qualifier and i'm calling it now He's out of utah. I think he lives in logan utah or somewhere near there. So anyway, that's one point And then another point is kara goucher is you know former olympian She's transitioning to the trails right now. So and she encountered a mountain lion I think it was last week or two weeks ago out on the trails Near boulder, I believe so that's a little little uh a little scary But anyway, she's making that transition from marathon running To trail running and I bet at some point ultra running. So anyway, okay That's lesson number one trails to pavement. Just be aware lesson number two and these lessons again I'm mulling over and thinking and reflecting over the past two to three weeks on the on the stationary bike And in the pool when i'm just there aqua jogging all day long and i'm just like thinking about the world So this that's where these lessons are coming from just so you know, okay lesson number two is This training block was too long in retrospect. Listen. I took two weeks off at christmas I'm proud of that. I always take two weeks off just a complete reset I love it. It's just like lets the body completely reset But I started running january 1st. So january 1st to the cleveland marathon was 20 weeks is too long But I did take a down week after my first Race remember I did a race up in aspen. It was supposed to happen It didn't happen because of avalanche danger But again, I should I in now looking back. I think my sweet spot will be 16 weeks now some elite marathon runners on the guys like scott fable On the guys side. I believe for boston. I think he had an 18 week build up for boston So, uh, I wonder what kipchogi does for his build up as far as uh, yeah, I'd just be curious to see but I think for me Looking back. I'm I'm gonna be shooting probably more so for that 14 to 16 week window So again lesson number two Shorten up the training block for me. I think 14 to 16 weeks will be the sweet spot moving forward Uh, and for you it might be 12. It might probably not 10. It could be 10 though Um 12 I think is a fairly standard But I I think for me, I'm probably gonna shoot for that 14 to 16. We shall see um Yeah, uh, uh, what are you gonna do? What are you gonna do? And the third lesson from this training block for preventing injuries in the future Intensity of pace and that's that's kind of an easy answer. I knew I was training at a fast pace again I haven't run this fast in 10 years. All right, five, you know sub 5 30 Let's say like I haven't trained at this type of pace in 10 years So I knew again going from ultra running to marathon running that I needed as bad 218 You know 219 marathon. I knew I needed to work on turnover and threshold work. Um, I actually I don't think I missed it too too far off I think I should have been more on dirt and I think that the threshold runs Probably should have been a little shorter. Okay, those are kind of my takeaways with the intensity Go find some dirt instead of going to washington park And I bring up this third lesson because in college when I had so many stress fractures I could usually handle the volume of running But when we started mixing in track workouts on a harder mondo track in spikes That's usually when injuries started to pop up for me. So uh gotta gotta remember that moving forward Just figure out softer surfaces Um, maybe slightly shorter intent slightly shorter when it comes to threshold or interval work Um and just rely a little bit more on my endurance, you know It's I I don't know what I don't quite know what else to do with respect to Preventing injuries in the future for myself and again, you might be able to handle high intensity workouts. Um, uh I'm gonna I am gonna figure it out. You know, I am but I just I just got to keep working on it Keep working on it keep trying honing in on what works for my body and especially this left foot And speaking of the left foot bonus lesson Honing in I've got a hone in on this left foot and paying attention to it and Maybe honestly, I'm thinking about hiring Hiring at some point hiring like getting into a physical therapist on a regular basis and Almost like a strength coach for lower leg work, especially my feet All right, shout out to all the doctors physical therapists out there watching this vlog on a regular basis Do you have any tips for me for everything? I know everything is connected, but I haven't really had injuries Above the ankle in years. It's been plantar fasciitis. Um, and now this stress reaction Uh, so I just and I was doing Foot exercises all winter long, but I don't think I don't think I did enough. Um, I think I I need Massage physical therapy whatever it takes to make sure the foot is really Uh happy all both feet, but especially my left but both feet moving forward So again, all the all the medical professionals out there if you have any tips or advice for me Please let me know down in the comments or maybe shoot me an email. Whatever you think is best I'm all ears at this point and again When money is a little more readily available for the family I'd love to get to a physical therapist once a week, maybe twice a month I don't know what it's gonna take. Oh, help me out. Help me out. I'm I'm ready if you're ready All right, there you have it. Those are my three lessons and a bonus lesson Basically that bonus lesson is more like let's prevent things in the future Let's prevent injuries in the future by taking action now on some things So with the question of the day, I don't want to dwell too much on injuries You know what I mean? I think sometimes like through this vlog Yeah, anyway, I just don't want to dwell too much on my injuries nor your injuries keeping it positive Thinking to the future even though many of you I know are suffering through injuries right now. Stay strong We're you're gonna get through it. It's it's a it's a game of patience and positivity And like I said, but taking action taking the steps right now to come up with a game plan For how to prevent injuries in the future therefore question of the day Where are you from in the world? I don't want to talk about injuries I want to talk and I asked this question of the day maybe two or three times a year as this global YouTube running family continues to grow. Where are you from in the world? Let us know down in the comments I'd love to hear. Oh my gosh It's it blows my mind and speaking of where you are from in the world If you would like to connect with a lot of the people commenting down below on a regular basis Many of us are connected on demore global running on strava Where we can give each other kudos comment on each other's Post if you have questions about injuries or shoes or what have you you can post there on demore global running on strava The link is down below that'd be awesome. I'd love I'd love to I'm honestly I'm learning a lot about how you guys train Where you like to train what kind of training runs you like to do and I can't always comment But I like to give as many kudos out every day as possible. So anyway down below that is it Oh, we're getting through we're getting through one day at a time. It's like oh Oh patience. So when you're watching this, I might be at the doctor's office the podiatrist So we will give you an update tomorrow on how the foot is progressing. See beauty work hard And love each other. We got it. We got this. We got this. Oh, and guess what? I have an update on merch very soon. It's getting exciting See you tomorrow