 tip is make sure you pick the right weather pattern you don't want to get stuck in lightning up there here we go Q&A time Q&A time thanks for being here video number two publishing today let's roll lots of questions from all of you I'm gonna try and go a little faster these days you know as I as I just try to be as efficient as possible with your time question of the day should I consider turning this weekly Q&A into a podcast but huge caveat huge asterisk I've never done a podcast and I frankly don't have time right now to start a podcast but maybe there's somebody out there watching who is an expert in starting podcasts if you are maybe you could email me your top like five tips for starting a podcast I've never done it I love video production I'm not huge I'm not as big on audio so that's a question of the day should I consider starting a podcast a lot of people were mentioning that last week with last week's Q&A let's dive in here we go question number one Garrett on YouTube Seth have you ever considered doing a run vlog for dummies video or something like that like an episode where you go over my filming gear editing software etc and what you look for in a good running shot I think and that would be a super helpful vlog Garrett I think it's a great idea I've done some similar things about a year ago on how to basically start a YouTube channel but I like the idea of connecting it more so to running Garrett just to give you a few little and everybody else so I edit on a MacBook Pro I edit with Final Cut Pro not Adobe I'm not I have nothing against Adobe but I have been in the Final Cut Pro ecosystem that's the editing software for the videos for years and years and it's efficient it's easy and I love it so there you go for that Garrett I love Canon for cameras this is a Canon right here I love the color of Canon I think Canon captures color the best in my humble opinion and then what I look for in a good running shot Garrett great question I personally I think the best shots are the stationary shots not the moving shots so where the camera is stable but the subject is moving okay and the reason why is that allows you the viewer first of all to not see shaking and movement and it's like you know it's too much shaking I don't like but you can analyze my running form pick up on the clothing and the shoes that I'm wearing I just really like those stationary shots that have great perspective all right so that depth of field in the shot oh man we could get into it Garrett good question I will put it on the list I don't know when but I'll put it on the list for a running a run blogging for dummy's video love it question number two from Lars on YouTube Seth have you considered measuring your threshold for VO2 max in a lab would be interested to know your results Lars I'd be very open I think it costs a little bit of money if somebody out there owns a lab that can test a VO2 max I'd be very open to the idea I've never done it so I don't know what my VO2 max is and that would be amazing I think there's a lab up in Boulder Colorado that does it anyway if anybody out there has a lab let me know Lars good question moving on question number three Brandon on YouTube just a quick question about do I slow jog in between my intervals during a workout or do I come to a complete rest so Brandon I will just say and everybody else you don't want to you don't want to bend over and slouch over in between intervals no matter how hard you're breathing you want to try and stay upright and then just do this keep that chest cavity nice and open so you can get as much oxygen into your lungs as possible and then I will walk around Brandon in a hard hard workout for about 10 seconds and then I will start slow jogging as quick as possible sometimes I just go right into jogging but when it really hurts I really hurts and it's like that burning sensation or that kind of that copper you guys ever had that before copper taste in your mouth when you're just that lactic acid taste so great question Brandon my preferred action is to jog good question okay moving on to Josh on Strava Seth do you have any Gore-Tex trail shoes for the snow I'm from Buffalo New York and we get a lot of snow I'm going to try the Speed Goat for Gore-Tex I hope they keep my feet dry Josh on Strava I actually don't have any Gore-Tex shoe I do have one pair but we just again even though we have a lot of snow right now usually Denver stays overall pretty dry through the winter months the mountains get quite a bit of snow but Denver is does not get a lot of snow so but here's a couple ideas the Solomon Speed Cross 5 if you're looking for a more aggressive shoe this is not the Gore-Tex option but it does come Gore-Tex now and you know how much I love Solomon but it is more aggressive I would say if you live like in Vermont or you live in somewhere with like rolling hills and rolling dirt roads that are snow packed I would go out for a run in the Solomon Speed Cross 5 and then the Nike Pegasus 36 trail now has a Gore-Tex option I might actually buy it so today for my 13 mile run today I wore the Pegasus 36 trail on a bike path that was snow packed and I didn't slip once and what I love about the Pegasus 36 trail is the cushion so I chose this guy today because I was running on hard concrete with a layer of snow I did not slip at all so the lug depth is about three to four millimeters it's getting worn out now but I didn't slip today and it's just got that nice cushion so that's another option for you if you're looking for some real good aggression out there the La Sportiva Tempesta GTX I will I put about 120 miles on this shoe in 2018 and it does have a stabilizer in there this is when I was dealing with plantar fasciitis in 2018 anyway I went back and forth and decided that the stabilized shoe was not actually helping my plantar fasciitis but in the meantime I did put a lot of miles in this La Sportiva Tempesta it is Gore-Tex but it is a very aggressive outsole pattern so this would be more for the trails I would say and last but not least the Adidas Terrex agravic GTX I don't own that shoe but I've heard good reviews about the Adidas Terrex agravic I'm saying that right GTX thanks Josh here we go moving on to James on Strava let me take a quick drink hold on gotta stay hydrated we're at altitude it's dry here in the winter you know how it is mm-hmm okay James on Strava and this is in reference to my 20 mile run that I did I think on Wednesday he asked was this your long run for the week if so what sort of pace do you try to go at James I do love seven-minute pace for my long runs early in a training block I will do about maybe like 720 to 730 a mile and there it is in kilometers on your screen later in the training block when I'm feeling more fit so in about three weeks from now I will drop that down to 630 to 645 as long as I feel good and the body's feeling good if not no problem I'll back it off to back to 730s again and there it is again in kilometers so James good question that would be my range and again you have to keep in mind I'm at altitude so everything is just a little different up here in altitude all right and this is actually another so this is another question this one Stewart actually yeah we'll go with this one first Stewart on Twitter another shoe question hey Seth looking for a bit of advice I want a well-patted shoe as I run mostly on pavement I was keen to get a pair of hokas but I hear they are not very wide in the tow box can you recommend a wide shoe with plenty of sole please kind regard Stewart on Twitter actually Stewart the Hoka Bondi 6 is a wider shoe from Hoka and it's the most cushioned well-cushioned shoe I think that Hoka has so the Hoka Bondi 6 spelled B-O-N-D-I check it out you maybe have already checked it out but that's definitely an option the Brooks Ghost 12 okay the Sakini echelon 7 check that one out and then lastly I wrote it down to oh yeah here we go the ultra touring this is not the plush but the ultra touring for plush I love love love this touring for my recovery days I don't run in it anymore and I need to pick up another pair of Torrens very soon but I love the Torren so that but it is zero drop so keep that in mind Stewart and I think the midsole material that they're using in the Torren lineup is awesome I don't know what it is but I'm telling you still but again it's zero drop so if you're not used to zero drop it might not work for you and all four of those shoes are wider especially the Brooks what I have found through time is Brooks is always just a little wider footbed and what I when I say footbed that is inside the shoe so inside the shoe where your foot is literally resting on the bed of the shoe inside inside yeah inside all right moving on here we go this is back to New York Mike on Twitter he says I've been running about eight months then this is a little repetitive so I'll connect it back to the previous couple questions I'm looking for a winter running shoe for road and gravel trails thinking Hoka speedo 3 mad river TR Brooks Cascadia 13 thoughts Mike on Twitter so he lives in Rochester lots of snow in Rochester in Buffalo I feel for you stay strong you've got this you can train outside no dreadmill in New York right so I personally I love love love the Sockney mad River TR value actually I I think this is on sale for 98 dollars right now Sockney mad River TR it is down below I saw it yesterday I don't know if it's still on sale but yesterday for 88 dollars amazing this is gonna go down as probably a top three trail running shoes of 2019 for me it is a little wider actually so back to the previous question Stewart maybe not as much midsole cushion as you would like Stewart but I love the shoe this is not Gore-Tex but it does have a lot of good draining built into the shoe as you know and this is Mike on Twitter if you wanted and it depends on the type of snow you're running in of course if it's like a really slushy wet snow I'm trying to think of like a urban like a Philadelphia I don't know or Washington DC or Kansas City maybe but where there's like a lot of slush I don't know you could drill holes in the bottom of the shoe and let the water drain out so good question Mike on Twitter I also love the Hoka speed go for I know you mentioned the three if you can find a three in your size and save a little money I think that's great but I am really loving the speed goat for inside I didn't bring it out right now alright moving on love this everybody hope you're enjoying this Q&A I try to keep it as lively as possible let's keep rolling Kevin on Twitter a lot of questions on Twitter I love it hi Seth love the vlog I'm new to foam rolling oh here we go and of watch your rolling episodes when do you do your foam rolling only on off days before workouts after workouts I'm finding different perspectives so Kevin I am not a doctor I'm not a nurse I'm just a runner I'm not a physician physician's assistant I'm not a massage therapist I'm just a runner trying to take care of my body and trying to make my body feel like I can function and then I can live and then I can get out of my bed in the morning because sometimes my legs are like I don't know about you all and probably as we all you know get a little older it's like every day I'm like okay this is good I can get out of like there's not a ton of pain and then there's other days are my online goodness it's gonna take me 30 45 minutes just to wake the body up by walking around the house so Kevin I foam roll every day and I use foam rolling to warm up the muscles before my run and usually not always but usually before I start stretching okay regular foam roller or the electric foam roller do will do both will do the trick well if it's the electric foam roller which is inside I use the lowest setting and then when I get home for my run I'll do more foam rolling and if it's after a long run or a hard workout or I'm just tired I will use the electric one on like level two sometimes three three is probably too intense but level two and I'm telling you just to loosen everything up in fact I'm gonna go inside after this and foam roll and just to loosen everything up and I just it makes me feel so much better Kevin I don't know what else what else to say so I don't know what you're reading about differing perspectives but I foam roll every day now the trigger point to be careful when I bought this in the spring of 2019 I could barely use this on my quads on my glutes it just I dug in so much it hurts so bad but now I can barely feel these ridges and this is I seven months later so I probably use the trigger point two to three days a week and remember my hip has been a little tight with the help of my massage therapist stretching epsom salt baths and this guy I do believe my hips feeling really really good today now we'll see how it feels tomorrow and the next day but anyway I hope that helps Kevin on Twitter I do I'm not afraid to foam roll now I don't foam roll like my IT bands every day which I know some people say don't do that but so anyway thank you Kevin great question moving on Moby on YouTube I love this question how did you meet true love all right Moby you nailed it great question so we met in oh boy here we go 2010 all right spring of 2010 at an Irish pub in downtown Denver who's been to the Celtic in downtown Denver it's actually moved it moved locations but we met at the old location it was a mutual friends birthday party I actually met true loves sister first who she basically invited me to this birthday party and kind of actually all right here it goes here it goes I met Bridget sister first at a house party and we were talking at this house party you know talked maybe for 10 minutes I don't know and she and Bridget you know true love she likes to go to bed early she likes she's a homebody and so she was not at this house party so her sister leaves the house party drives to Bridget where Bridget's living where they they lived in a carriage house in South Denver and woke Bridget up at 1 a.m. and said I just met your new best friend what so Bridget sister gets a lot of kudos because then she invited me to this birthday party at the Celtic in downtown Denver like a week later Bridget and I met there and Bridget's maiden name is Sweeney and so she's a very Irish passionate Irish lassie and that is how true love and I met great question Moby on YouTube oh I love it okay moving on I know I'm going long here I'm gonna try and go a little more rapid here mind on YouTube asks how do you feel about people under 18 running marathons or possibly even longer distances I sometimes see age requirements for marathon sign-ups you must be over 18 and I'm curious what your take is on this mind on YouTube I would say and you know like I ran a half marathon me as a I think it's a 13 year old and I think 18 is not too early for a marathon but now keep in mind mind is that your body is still developing I believe you know your bone density is still developing a lot of things are still developing as an 18 year old so I would be careful I wouldn't completely discourage it but I would just say mind that long-term you might have more fun if you hone in on speed at some shorter distances I'm just putting it out there as a consideration I bet you would enjoy half marathons maybe like a 25k so that's about 15 or 16 miles and then just be patient and wait for that marathon distance just putting it out there but I'm not totally against it I don't think it's gonna ruin you ruin your bot now for like a under 15 year old to go run a marathon like I probably wouldn't advise that I'm just I'm just gonna say that right now all right good question moving on Michael on YouTube do you have any advice for someone wanting to start running 14ers or mountains in general that's Michael good name Michael Michael of course we got to start with hiking right we got to make sure we can hike up a 14er I've got I've gotten this question before in the past from some actually friends here in Denver and I just tell them like listen first we got a hike let's make sure we can hike a 14er and at a pretty good pace and then let's start mixing in the running Michael I would also say and I actually didn't really think this answer through so this is just speaking off of that speaking from my gut here is make sure you have the right equipment the right shoes you know a vest to carry the water carry the you probably already own these items and then I would recommend easy 14ers to start so quandary or sorry not quandary beer stat probably graze you know how much I love graze and and okay Michael I'm just thinking as I go here I would start by going halfway up the fort go to treeline okay say say to yourself today I'm gonna run to treeline and then I'm gonna hike the rest of the way or I'm going to hike to treeline and then I'm gonna run for a mile above treeline and then I'm gonna hike the rest of the way just kind of break it up a little bit you don't just have to go run at all in your first bout um let me just think if I can give you one more tip tip tip tip tip is make sure you pick the right weather pattern you don't want to get stuck in lightning up there okay I'm gonna leave it there Michael thank you for the question I you caught me off guard there a little bit I I hope I gave you what you were looking for but it's a big topic bottom line it's a lot of fun it's a lot of fun a lot of fun everyone if you can run from the trailhead to the top of a 14er without stopping it's hard to do I I I'm trying to think yeah when I first started I could not really do it it was if I was doing it was very slow but if you can get there you know your fitness level is really high because it's really hard to do but it's really fun and it might be a slow slow jog but it's really fun to accomplish that goal okay moving on we're almost done Doug on YouTube Seth hey Seth would it be sufficient to just put the spencoe on top of the insole I'm reluctant to take out the insole of my RIN cons RIN cons RIN cones I think it's RIN cons considering their glued on Doug on YouTube so here's my RIN cons Doug you are correct they hold on here and Doug you probably remember hold on there we go so I actually did pull mine out and the glue did come off and hoca this is this is ridiculous this insole is I don't want it's ridiculous look it's paper thin I don't know what you're doing I'm trying to figure it out you've got a lot of money put a better insole into your RIN cons it's I'm right absolutely insane so Doug I think it is okay to put spencoe on top of the insole but I would advise if you can put it under it just is gonna be a little more snug fit and some insole's have a little more arch support built into them hold on hold on hold on we're not gonna pull that one out that was the here we go so like this Pegasus 36 trail has a little more arch support built into it and I don't I wouldn't want the spencoe to take away from that little bit of arch support you might get there so Doug I pulled mine out I the RIN cons and it did fine so I think you could pull it out as far as even though it's glued down and you'll be able to put that insole back in no problem all right last question I thanks for bearing with me everybody hope you're getting some value out of this do you consider oh my goodness I should probably mention so Doug for everybody this is spencoe this green extra padding that I put in a lot of my shoes just to help with a little bit of extra cushion especially when you have paper thin insole's hookah hookah okay calling you out do you consider negative split pacing at all for your road marathons that is from Jennifer on YouTube Jennifer I had that idea going into New York after my lesson in Amsterdam it did not pan out oh my goodness I'm spacing on his name right now the gentleman I ran with oh not I'm sorry I'll put it on the screen I'm so sorry I can't remember his name but anyway Jennifer I tried pacing with this gentleman and we went out a little slow and it's really hard I think to negative split it's pretty like some of the best marathon runners can can even split really well negative split I've never been a great negative splitter so going into Houston Jennifer I am going like I want and I got talked to the pacing group that I'm gonna be running with I want like 10845 or 109 or 10915 like that 30 second window I want to I want to go out a little faster because I just know those last three miles it's haul like I want a little buffer is what I'm saying Jennifer it's really for me negative splitting especially a marathon when you're hitting the wall the last six miles especially for me the last three miles it's hard so good question Jennifer I hope that helps that wraps up this week's Q&A feel free to email me or Instagram's just so you know Instagram's get a little crazy there's hundreds of messages there I can't type fast I just can't type fast enough I'm doing my best if I haven't gotten back it back to you that is why there you go all right we're gonna toss it back to the right to last week's Q&A and on the left on that box on the left click on that if you're gonna want to go back to the live stream playlist where we go into a lot of different topics there you go seek beauty work hard and love each other see you tomorrow