 We did it you tube family. We did it. Oh man, what a run 20 miles in the ice and snow Alright, so remember a couple days ago. I said this about the a6 glide ride really enjoying the shoe It is firm though And I think it's gonna open up a little bit when I as I put more mom I'm guessing after like 50 miles the midsole should start to just be a little more nimble And frankly that before I run in this which I don't know when I'll run in it next But I'm just gonna work the midsole a little bit usually just like with my hands Just kind of break it down a little bit because the midsole is a little it's intense But it feels it's a heavy shoe, but it's feeling poppy and I poppy snappy So the shoes were just feeling a little stiff a little rigid So therefore what I did last night I put the shoes on the heater all night long right down there Actually here in the kitchen and just to again warm that that warm the midsole up a little bit So it's a little more nimble sure enough the shoes did really really well Today in the ice and snow and in addition I put spenco So you guys know how much I love spenco just a little extra added cushion and I don't know I enjoyed the 20 miles today in the ace's glide ride much more so than two days ago So so far so good But I think I'm gonna in this Houston marathon training block which I'm gonna get you the details about here in a little bit And just like that. It's nine hours later hope from the last clip I filmed so the days march on quickly Sometimes you know how it is out there. All right, let's move move these innovate mud claws over to the rack Put up the ace's glide rides I think I already mentioned today two hour plus run and then some that is for sure solid day out on the ice and snow I did not fall so that's a good thing and It was close a couple times and I was trying to find this gentleman's name. So today's topic about marathon volume I'm gonna do my best to connect it to all of you because I realize like I talk a lot I share as much of my experience with all of you as possible But at the end of the day, I want to help you so that is the goal of tonight's vlog talking here in the studio But I realize that we're all at different ability levels Okay, it's I so crazy the you know people that are have been running for three months Literally are just just getting into the sport and some people who have been running for 40 plus years 50 plus years So there's a lot of diversity out there with respect to experience in this incredible sport and so the Topic for the vlog today is a direct shout out to someone on Strava. I could not find the comment again It was from a run about three days ago. He basically asked in the comments on Strava, Seth I hope you make a vlog about your training block the specific details about your training block leading into Houston So here you go. I'm gonna communicate as I'm gonna lay it all out for you my volume my workouts that I plan to do and There we go. Okay, so quick review October 20th Amsterdam Marathon feels like a lifetime ago. I can't even believe Yeah, what is today? It's been it was basically five weeks ago It feels like months and months ago, but October 20th Amsterdam Marathon November 3rd or 4th New York City Marathon Okay, back to back there and then the world mountain running championships and then I took a week off Okay, and I'm not even back. I think tomorrow will be seven days back Maybe six days back into running and I fully realize that I am not It's fully recovered from those two marathons. I don't care what I tell myself mentally or how my body feels I feel pretty good actually, but I know that you just don't go do that And I don't want to be that guy long term who does like marathons I four or five times a year twice a year would be perfect Maybe three like down the road. Anyway, 2020 the goal Well, I shouldn't I got to be careful what I say, but bottom line You just don't go do that and at least I'm not doing CIM, right? That would be what is it this week? It's like two weeks from now. So I'm not doing CIM Let's just lay out the timeline for you from the moment. I started running last Saturday. I had I had eight weeks to go until Houston January 19th 2020 Houston. It's a Sunday. We're gonna do a group run in Houston. Don't you worry? It's gonna be fun. I don't know where in fact if you have ideas on where to do a group run that is close to the starting area Is there a park? Let me know via email. That'd be amazing. Okay, so eight weeks to go. Here's my layout for volume and Again when I communicate my volume to you, I just want you to keep in mind that Okay, actually before I tell you volume real quick. I just remembered I Think it's really healthy and important before you dive into Marathon training and more importantly before you register for a marathon to go inward into your personality and introspectively Just kind of think to ask yourself this question Do I enjoy Going out for two and a half or three and a half hour long runs on Not a consistent basis, but at least two or three times leading into a marathon because I'm a big believer You all know actually let's just say right now Toss, I'll toss it back to I really believe in building your aerobic engine first the cardiac Efficiency of our hearts so our hearts believe it or not, you know It can expand and get bigger with more training and that can impact Basically the power of the contraction of the heart, which means you can pump more blood Into your system you're I guess your pulmonary system and that allows us to carry more oxygen Or sorry more blood through our bloodstream and therefore more oxygen in addition and yes There you go aerobic engine You remember that vlog a lot of people have watched it and I'm a big believer in the two plus hour Training run. There's so many benefits. It's insane But to the steady-state aerobic training is that at longer intervals it improves our pulmonary Ventilation the lungs become more efficient because they develop more active pulmonary capillary beds You've heard me talk about that before which enables our blood to absorb oxygen faster and more easily So for me, I don't know if you remember the question of the day But I asked it like would you rather train for the rest of your life or race for the rest of your life? This is like three months ago, and I must say I love training in fact I missed it over the past five six weeks going into Amsterdam the taper into Amsterdam and I've just missed I've missed the higher volume. There's no other way to say it. I like the miles I like the volume, but it's not for everyone and that's okay But and this is the mental side of marathon prep That might be a little sign that you should hone in on the half marathon Hone in on a 10 mile or 10 K for a little bit And maybe you'll get that itch to go out and do the two and a half to three and a half hour long runs on your weekend But again, it's um, it's an and it's an inward it's an inward Reflection that we all have to go through as runners and one last point. I forgot to mention I just happen to enjoy that solitude, but I get it like some people in like listen I don't train in a training group, but some people need to go on long runs with a group and that's totally cool I just don't I've never really been that type of personality and that and that's good for me to know And it's good for you to know on maybe I need that group Maybe not a huge group, but maybe two or three other runners to go train with on a consistent basis Okay. Now the volume about I'm about to share with you it It might shock you a little bit, but just just so you know, I trained at a hundred miles a week Consistently in college. So this is 10 years ago and then over the past five years. I've dabbled in 90 to 120 even 125 mile weeks with big vertical We're talking 5 to 10,000 feet of vertical in a week on a not on a regular basis But I've been there into that range of training. I think at least I was trying to think we I definitely was hitting it Going into run rabbit run 100 last year the 100 mile race I think I've hit it three times in the past. Let's say four and a half to five years. So this volume is not Totally new to me. In fact, I wouldn't be doing this going into Houston if it was totally new to me So here we go. Let's count it out. This is week one hundred miles. Okay this week I'll hit a hundred miles week two hundred ten week three 120 miles and there it is on kilometers in kilometers on your screen week four 120 week five 120 and keep in mind Every single day in addition to every single week I will be listening to the body and I'll either reduce I won't go over 120, but I'll reduce the volume if I need to okay, so there you go week five week six Um What oh what it okay? I haven't written down week six eighty five to ninety week seven sixty five to seventy five week eight Race week boom. It's that quick. That's how quick Houston is coming up. So that is why I Personally prefer to hone in on nice solid aerobic fitness Before anything else now. This is where it gets extra exciting. So okay one last point on the volume I'm sorry if I'm jumping around a little bit if I was training to try and break three hours Let's say I'm in the thirty five to fifty age range And I was trying to break three three hours or is trying to chase down a Boston qualifier. I think seventy To eighty five miles a week is like mmm. You don't need to run a hundred You don't need to run a hundred and twenty definitely not. Um, I think seventy though Is like a minimum and I don't think you need to go over eighty five I really don't if you really really really really want to track down those PRs and those Boston qualifiers Anyway, that's just based on my experience and doing quite a bit of reading Of other people's success stories, especially I'm thinking about the BQs out there Okay, moving on to workouts. Here we go specific workouts. So what are my weaknesses? That I have learned from Amsterdam and New York pacing. All right need to work on pacing I'm gonna say for the ease of conversation over the next eight weeks I'm gonna say five fifteen a mile not five twenty because actually five twenty a mile doesn't get the job done for sub 219 it's literally five eighteen a mile. So for my sake, I'm gonna say five fifteen a mile five fifteen a mile So I need to work on that pacing. Okay, so that's number one number two I need to work on Maintaining my form and not falling apart the last let's say three to six miles So Amsterdam it happened early because of the the going out too fast New York it happened probably Probably because I was just tired But it really didn't happen in New York until about mile twenty four twenty three to twenty four where I started to Tighten up a little bit and I just was losing steam and sure enough faded there toward the end. Therefore. Here's my Workouts that I am going to do over the next eight weeks. This is not a Complete list quite yet, but it's I'm really honing in so here we go a warm-up 10 mile tempo run which for me is about five fifty to six minutes a mile Followed by a three two one cut-down workout So three miles so I'll do a 10 mile tempo and what's the idea here? The idea is to make my legs tired to mimic the end of a race So let's say by mile 20 Your legs start getting tired in a marathon, but then I'll stop the tempo rest for two minutes Maybe three minutes and I'll start a three mile 520 a mile pace, okay, and then I'll stop so stop for 90 to 2 minute 90 seconds to 2 minutes and then do a 2 mile and then rest and then a 1 mile and then Rest and then cool down. So the idea is to work on pacing with tired legs Okay, does that make sense also? I will definitely continue the threshold workouts. I really do I love them They give me confidence again back to that mental side So I'll do a nine mile threshold and once again a 13 mile threshold and lastly the 12 by 1 K Workout once again with 90 seconds rest, but this time I will do it in Denver at 5,280 feet rather than in Leadville at 10,200 feet. Alright, so we're gonna the idea Everyone is to so leading into Amsterdam and we're almost done. This is important though leading in Amsterdam I was running a hundred to a hundred and fifteen miles a week approximately with three to six three to seven thousand feet of vertical gain because I was still getting up into the mountains So now I'm gonna say no to the mountains for a little bit more actually for a long time until next spring and then Replace that vertical with a little more snappy work. Okay with form drills with Some plyometrics with getting into the gym, of course And then even just being able to keep my tempo days at just a nice brisk Relaxed pace because I'm hoping my legs are not going to be as Tired because I'm not going and getting that vertical gain and loss on a weekly basis. All right There you go. I love you all. That's it. I hope that helps you understand and again Thank you to the gentlemen who asked on Strava for hopefully that was detailed enough I'm just trying to be transparent and open with all of you. That's how I'm going to train and Again, I'm a little bit of a mad scientist right now trying to figure out this whole marathon road marathon business Because I've you know, it's I've been doing ultra marathons for a long time but it's time to figure out this road marathon business and Just dialing it in but this will be my third marathon in a short amount of time So it's an opportunity to learn and hopefully pass that on to all of you question of the day. Here we go. What is your? Mental approach to volume of training. How do you go? How how are you scared of it? Are you do you do relish it? Um Does it make you anxious? Do you do the miles pass by like like that like literally like like like you could go do 18 to 22 miles like that and you don't even know like in a blink of an eye So what is like your mental approach to volume of training? Yes, I'll stop there. Take it where you will take it where you will everyone. Thanks for being there Thanks for watching. That's it from the studio glide rides. Everything's good. Love you all Oh my goodness. Happy Thanksgiving. Happy Thanksgiving to all the Americans and everybody else too, I guess, you know, happy Thanksgiving All right, everyone. You better believe. What's my favorite? Pumpkin pie you are going down. You're going down. All right, well, we're tossing it back to some marathon workouts leading into Amsterdam will go with a threshold run and the two hour plus will go threshold on the right two hour plus on The left there you go. See beauty work hard and love each other. See you tomorrow