 balance. And I'm not saying I have the perfect recipe. I'm still, I continue to tinker. You know how I like to tinker with training. And how you doing Seth? What do you need? Yeah, I feel like I'm turning the corner. I didn't wake up last night. Didn't have to blow my nose. I know. I think I slept nine hours. When did we go to bed? Nine. Yeah, about five. Six, seven, eight hours. That'll hurt your back. And when you, you don't want to put it on one shoulder. You want to put it on both shoulders. Always an adventure getting the family out the door for school, but they are off on their way. And yes, a letter arrived yesterday from the New York Roadrunners. I think this is kind of cool. So I became an official member. Shout out to New York of the New York Roadrunners, even though I live in Colorado, because you do get some pretty good discounts on race registration fees if you become a member and some extra perks along the way. So I got my letter and I got my official number ready to rock and roll. So that's kind of cool. But in addition, they have a map of Central Park. So last year I was a little in the dark as far as the group run in New York City. It turned out amazing. But now this map is absolutely awesome. It gives a mileage of all the different loops. You can do, hopefully you can see that a little bit, of all the loops you can do in Central Park. So that'll come in handy in November. Okay, we're getting ready to rock and roll. Just waiting for true love to get back. Oh man, onward and upward. This clip is for everyone on the treadmill right now. Here's a little outdoor boost for you. Whoa, we got some ice. Don't fall on the treadmill and I won't fall on the ice. Here we go. Nice and easy. Back from the seven miles, basically a little under nine minutes a mile. Nice and easy today. Absorbing the training that I put into my body yesterday. Yesterday in case you didn't see the vlog was 23 miles. My long run for the week at 640 a mile. Definitely the longest run of this training block. So today, and I will say today, I ran this morning and I will be running this afternoon as well. We'll come back to that in a minute. But I thought that this topic, which came up last night in the live stream. In case you missed the live stream, we had a good time here in the studio talking about the US Olympic Marathon Team Trials. And one of the topics that came up and one of the athletes is Jake Riley, who a little bit of a dark horse out of Boulder, Colorado runs for the Boulder Track Club. And his coach is Lee Troup, an Australian and Olympian. And I don't even know which Olympics he qualified for. I will research and put it right here. All right, Lee Troup. There you go. Shout out to the Aussies. So there was an article written after Riley, Jake Riley, Jacob, Jake Riley qualified for the Tokyo Olympics. A lot of buzz around him because again, not a lot of people had him finishing in the top three. He was though the top American at the Chicago Marathon last fall. So it was really, as he put it, a dream come true for him to make the Olympics just kind of unexpected. So here we go. Here's an article which talks about absorbing our training that we put into our bodies. And it just, it runs through a very specific marathon workout. And I thought you would enjoy hearing what Jake Riley was doing, leading up to his second place finish at the Olympic trials. So here we go. And I know we're talking a lot about the Olympic trials, but it was a big event. And I think we're going to be breaking down this race for a long time. Like it's going to be talked about for a long time for a lot of different reasons, whether it was the course or the shoes or the athletes or the weather conditions that just are the depth of the, the, uh, yeah, the depth of runners on the men and women's side. So here we go. Uh, this is an article from sweat elite. It says, the other key workout which troop uses in an, is an 18 mile progression. Uh, and troop again is the coach. This should be run eight and then four weeks prior to a race with a three hour run, six weeks out. Troop aims to simulate race conditions as much as possible. Uh, the workout is completed on a three mile loop. Uh, drink, a drink table is put out to practice taking on fuel. Practice makes perfect. So three miles. So this is the workout. Three miles easy to warm up, change shoes. All right. And then miles three to six, five. And this is for Jake Riley, who's very, uh, very fast. Uh, so miles three to six, 555 to six minutes a mile, miles six to nine, 530 to 535 a mile, miles nine to 12, 515 a mile. And then miles 12 to 18, five minutes to 505 per mile. So marathon pace for him with a five second per mile concession for the 1600 meter elevation. Um, yes. Okay. So the fact, so he's doing this training at, uh, elevation in Boulder, Colorado. So Jake ran this workout significantly faster in the lead up to the trials than when he was preparing for Chicago. Troop says he executed the session really well and looked comfortable. Happy with preparation. Troop said the key things leading into Atlanta were to rest and absorb the training. Okay. There you go. Keep his attention away from media and focus on the things that he actually has control over. I love that. And it just got me thinking that on this channel, two of the most popular vlogs that I've published in the last two years are all about easy running. And the last one was about six months ago. So I like to bring this topic up every now and then where I believe the title of the blog was, I'll put it right here was why I, why I run easy in order to race fast. I believe that was the name of the blog and I'll link to it upper right hand corner to go into more detail if you'd like on this topic because we need to absorb the training that we're putting into our bodies. Now I'm an Arthur Lideard, uh, student and I do believe in raise it. So Arthur Lideard is a coach from the fifties, sixties, seventies who is from New Zealand and he's a big, he was a big pro. He's no longer alive now, but he was a big proponent of raising our heart rates as, as really as much as possible for as long as possible, long, uh, steady runs. That's why I love those two hour plus runs. Uh, but at the same time, we have to keep in mind that, and this is part of the reason why I don't train by heart rate is that we're not just, uh, stimulating our heart rate when we run. We're also putting pounding into our muscular system and into our, our skeletal system and our joints and our, our tendons and ligaments and everything is connected. So I don't like to hone in just on heart rate as much as I would be, I would love to be training in this marathon training block 175 miles a week. And I will just say last night, there was a lot of questions about Jim Walmsley and his training leading up to the Olympic trials. And I don't want to just point out Jim's training, but, um, the reason I am is because he, uh, was sharing before the trials his volume and I guarantee there were some other runners out there running very, very high volume. So for those that don't know Jim was running, he's an ultra runner, okay, who is training at 170, uh, miles a week. That's a lot. Okay. I'm training at 110 miles a week right now and that's considered to be high volume. So he was training at 175 and it came up in last night's live stream here in the studio about his training, what happened in Atlanta. He ran well, but I don't think he ran as well as he would have liked. And the question becomes, uh, do I think that, uh, that type of training, and it's not just Jim, it's a lot of other marathon training systems around the world or training programs. Do you allow your body to absorb the training, the hard training, um, when you're running at that high of volume? And, uh, there's a lot, I would argue that it does not, if you are training above, I'm going to say like above that 145, 140, I've seen some very successful marathon racers train at 140 miles a week, which is a lot. And here it is in kilometers for everyone in the kilometer world. Uh, but anything over that, it just starts flirting with, um, being very tired a lot. And Jim even said before the trials, like he was thinking about even going higher than 175 miles a week, but his legs were, uh, his body was saying like, no, that's enough. Like I, I don't, I feel too tired if I go over 175. And so if I could have it my way, yes, I would love to be training at more because I love running. Remember I asked the question of the day in 2019, like if I, and this would never, you know, this isn't a real scenario, but if I had to choose for the rest of my life between training or racing, I would choose training because I just love, I love training. I love running, but at the end of the day, we have to respect the rest, uh, the rest so that we can adapt. And most importantly, so our muscles can recover because as you know, when you, you know, when you're weightlifting, when you're doing, uh, sprinting in interval sessions, we're breaking, we're literally creating little tears in our muscles. When you race hard and you're sore, uh, the next day or probably, uh, 36 hours later, delayed onset muscle soreness, there's literally little teeny, tiny tears in our muscles and that's that sore feeling that you get. And so then our body has to rebuild our, sorry, our muscles have to rebuild and, uh, heal those little tears and that comes through rest. All right. So there you go. Absorbing our training as runners, it's critical. If you want to dive more into it once again, upper right hand corner for some more vlogs, but I just wanted to bring up this topic. I think it's fascinating with everything we witnessed in Atlanta last weekend and today I went seven miles this morning. I'll go seven miles this evening. And this is okay. Question of the day. Do you feel like you are able to build into your days? Okay. I'm back. Just got a little distracted there. Michael was walking by the studio anyway. So question of the day. Do you feel like your training program allows for enough opportunities for your body, your muscles, your everything going on when you put your, uh, body through stress and the load of training, uh, to absorb the training. So, uh, to adapt to the stresses that you're putting yourself through that is a question of the day. And frankly, everyone, I'm in the same boat. Like I'm trying to maintain high volume and still recover well enough. And like today I decided to split up the running into seven and seven. So seven miles this morning, seven miles this evening, uh, just to create two easy runs, all right? Easy pace, but still I'm still going to run 14 miles for the day because I'm still striving for that higher volume as I prepare for a long race. It's a balance. It's a balance. And I'm not saying I have the perfect recipe. I'm still, I continue to tinker. You know how I like to tinker with training and, uh, I'm, I'm, I'm doing that right now, uh, even with my absorbing days, my easy days, my recovery days. So there you go. All right. Vlogs not done. I know I'm leaving some thoughts on the table, but I love it. It's just good to get this discussion going. I look forward to reading your comments down below. All right. I think, I think I'm going inside. I think I'm going inside almost dinner time. Here we go. Super psych, super psych. Oh man, change of plans. I got a text message from my high school buddy, Blake, and he basically was in town visiting Denver and he said, Hey Seth, you want to hang out? And so we were just hanging out that this is the end of the vlog and Blake, uh, Blake and I went to high school together and we ran cross country together and Blake is the one who made the antler knife. Okay. That I opened all the running shoe boxes with and I haven't seen Blake in a long, long time. So it was amazing to hang out with Blake and, uh, we, okay, I'm going to make a vlog someday all about Blake and about our connection and about all the craziness we experienced growing up together. Um, so including just one real quick side story is he purchased or we went in together like, I think we split it or made, I don't know what it was, but we basically bought a video camera. I think it was Sony. I think it was Sony. I don't know for sure. Back in the nineties when we were in like sixth grade or seventh grade, we bought a video camera together and that was the beginning of my filming life and how like, so my dad taught me photography. Okay. So the old picture camera, but Blake taught me about video cameras and like the art of making videos and like, and just introduced me to this whole new world of video production. So it's like, Blake and I go way back anyway, just got done hanging out with Blake. So that is the end of the vlog. Um, this is totally off topic from what we talked about today, but anyway, shout out to Blake and the knife, the antler knife. All right. Oh, it was so fun to catch up after not seeing each other in a long, long time. Um, what vlog am I going to toss it back to? I don't know. Bottom line, we're going to toss it back to a vlog right here. I love you all. Thanks for being here. Thanks for watching. You all are the best and I'll come up with something for right there. All right, everyone. See beauty, work hard and love each other. We will see you all tomorrow.