 Not not as fun YouTube family not as fun this video is replacing the weekly live stream But we are banned right now from live streaming on this channel. Oh well. We're in the penalty box. We mark John We're not gonna give up. I'm still gonna answer your questions despite not being able to live stream with all of you Hopefully I hear back from somebody from flow sports or from YouTube. Nobody's really replying. I'm not surprised But I'm hoping for a Retraction from that copyright claim or at least letting me know exactly why we got the claim If it was just the screen or was it more than that from example me Actually talking about a live event on the channel the Boston Marathon So we shall see but we're gonna dive in and I'm gonna answer questions from the box answer questions from Instagram Email and we're just gonna have as good a time as possible. Even though it's not live. I do apologize All right, here we go diving into your questions and again, you can email me everyone. That's new You can email me your questions about running about training about Workouts about running shoes I can't always respond because I don't have time to answer every question as far as a typed out email But if I don't I will put it in the box and we will get to your question eventually in the live streams Eventually or the weekly the weekly Videos like this one. Okay diving in here. This is from Keegan. I want To run a hundred mile race next year. Can anyone help me for some training tips? The longest run I do now is about 15 miles. So I got a long way to go That's awesome. Oh, sorry. That is not from Keegan. Sorry about that. This is from Jeffrey on D'Amore Global Running So this question came in through to Strava Jeffrey so I would start by working up to a 50k even a marathon but a 50k so 30 miles and then a 50k race and then eventually a 50 mile race and Then start dreaming about a hundred mile. Okay, take it easy. Don't rush it I've learned the hard way kind of about a hundred mile races. I tried one in 2018 I DNF'd I had to drop out I would also recommend for I don't think it's about volume in a hundred mile racing I think it's about quality and I also think it's about Hill work. I think it's more about strength. So making sure your legs are really solid You're not getting injuries by by running higher volumes But I'm telling you the hill work and I don't mean hill repeats I mean like going out for two three four hours through hills up in and like on trails Not on dirt roads, but just hills even if you're going 12 minute pace 14 minute pace 16 minute pace just get those hills in up and down It's amazing how much down hills can mess up your legs in a long long race So that would be my first tip work into it 50k 50 mile even 100k first before a hundred mile and hone in on those hills Okay, good question from Jeffrey and next question. Here we go. Let's see Okay, this is from Adrian on Instagram. He says I appreciate the encouragement And how did you get so fast in high school? I was wondering if you could give me some pointers on how to get faster over the summer Because my goal is to break 17 in the 5k next year and my PR from last season is a 19 30 ish And I have a lot of time to cut Adrian that is quite a bit of time But I you can do it. Let's see 19. I'm sorry doing the math here. You want to break Did you say break 17? So two and a half minutes you need to cut Adrian Always the easy answer for getting faster is to increase your miles But it's all about the timing of when you're increasing your miles. So summer time is the perfect time to build up your volume I think though I've seen it many many times in high school cross-country where runners are peaked out too early So you have to ask yourself talk to your coach. When do you want to peak? Are you peaking in the middle of the seasons to chase down a PR or maybe your team is contending for a state championship? And you need to you need to peak right at the state championship late in the season So that's something to consider when you're gonna peak when are you gonna kind of strive for that that fast fast PR time? So that and that will impact when you're going to start to sharpen and really get you know get fast Go anaerobic in your workouts work on the power and speed of your legs Senses to 5k you do need to you need to be fast like 5k's nowadays in in high school They're just they're fast. They're fat. You got to be able to get out the gate and hold your pace for a good chunk of time. So Miles in the summer I okay, I'm gonna it was Adrian I think Adrian I promise you and everybody else watching I'm gonna make a series of vlogs videos in Basically May after the Cleveland Marathon I'm gonna make a series of vlogs and videos Dedicated just to high school cross-country runners Wanting to race faster in the fall and what I would do as a coach and or as an athlete leading up to the cross-country season in August basically when everyone starts getting going with meets so that's coming stay tuned for that good question Adrian I'm really really excited for that series of videos I hope it I think it's really gonna help because I Adrian I get this question from a lot of high schoolers out there Okay, moving on here. Here we go. This is from Arnold. Okay. It's pretty long listen to this here So I'm emailing because I have a question. I watched your video on recovery and notice you mentioned active recovery It got me thinking gee I wonder how much I walk around a little bit about me. I'm a lobbyist in Texas I work exclusively lobbying for veterans here in Texas Excuse me. My organization helps veterans find jobs. Good job. Great job helping out the veterans Arnold Utilize their benefits submit claims start a business get an appointment at the VA, etc We work in everything veterans in my job is to see that the state legislature keeps up in business. He goes on One day I checked my Apple watch and I had walked eight miles in cowboy boots, of course Oh my gosh, of course, Texas this past week in particular. I ran 20 miles But I also walked 20 miles at my job. I'm starting to feel absolutely beat this next month I have a 10k race, but I am so tired and I'm starting to feel like I might get shin splints Do you have any thoughts for someone like me that has a very active job? Awesome Arnold? That's amazing Arnold You really got so I would put something in those cow if you have to wear cowboy boots I would put something in those cowboy cowboy boots that helps give you more cushion. There's like inserts You can put in what is that? Oh my gosh. I'm spacing on I actually have them in my shoes right now Why can I not think of the name of these? It's this little grease Penco. There you go Spenco It's just a little extra cushion that I would put in your cow cowboy boots and I would recommend trying not to Trying not to walk around eight miles a day in cowboy boots That would be one place to start but I get it if it's part of your job and it's like yeah, I get it you know It's Texas. Okay. Let me just put this back in basically. I would also recommend Stretching throughout your work day, and I know it's a little strange You know if you're at but like take five minutes twice a day and just stretch wherever you're at Even if you're in your work clothes, just find a spot and just stretch your hamstrings Your your your quads everything just stretch for five minutes It might be all the time you have so that would be ten minutes out of your day that you dedicate just to stretching and One last idea Arnold. I would really make sure if you are trying to do a workout I would really make sure that you put extra time into the warm-up So it's not meaning more running in the warm-up I usually go like two miles in a warm-up before a workout Maybe three if I if the legs feel more fresh, but then just really focus on that stretching Rolling out with a foam roller and just make sure those legs are really awake and alive before you start the workout So anyway, those are a couple ideas Arnold. Thanks for helping the veterans. That's awesome. And gosh I hope that helps. Yeah, feel free to email me back if you want more. Okay diving back in here. Here we go Oh, man, I do miss you guys. I it's a lot more fun when it's live, but we're doing our best here Okay, this is from Katie in the UK. It's kind of long. Let me just try and break it down here She is still sort of new to running started last July and she's done a couple half marathons. Congrats. That's awesome She's running Chicago in October her first marathon and let me just see here So she's basically asking for recommendations for shoes for a longer run shoes and then also shoes for Faster efforts and speed work that are lightweight Let's see. Yes, there's a lot and that's from Katie in the UK. Okay, so she's looking for a long run shoe Katie I'm really enjoying I must say the Pegasus 35 turbo. It's nice. Some people don't like it They feel like it's a little too mushy and or not quite a lockdown feel through the upper in the Pegasus 35 turbo from Nike I'm enjoying it quite a bit. I was hoping that the Nike Vamaro 14 was gonna be in my long run shoe in 2019 but it's just not working out for me. Um, let me just think real quick here. So Just so you know Katie the winner the lady winner of the Boston Marathon just last couple days ago She was wearing the adidas audios Three not the audios for the audios three. So that's amazing So if you're looking and you feel like you're healthy and you and they're there the audios for is like $130 $140 right now. I bet it's even cheaper if you look around So that would be a marathon racing shoe option that I would really look at But of course if you want to go way more expensive, there's the vapor fly 4% from Nike flying it and then also The zoom fly flying it from Nike, which again, it has a different foam compared to the vapor fly It's a react foam that has more density to it so you'll get more miles out of that shoe the react the react foam and and then if you like a shoe That has a little lower drop I'm actually slowly coming around to the hoka carbon rocket and I would say you could do all of these shoes that I'm mentioning Basically, you could do tempo work in on the roads. I don't know if I would do like a fast track workout I would so for a fast track workout I would look at well actually what I ran in today the sock any fast twitch 8 or 9 the fast twitch 8 is definitely more affordable I'm really I'm kind of excited about the fast twitch 8 actually and then For a little more cushion and a little more support the new balance zant a 4 I'm enjoying I haven't tried the pursuit yet the zant the new balance zant a pursuit But the zant a 4 I'm really enjoying so I would take that on the track for a little more up tempo Workouts. Yeah, they bet they both worked out well for me on the track. So good question, Katie Thank you. I hope that gives you some ideas. That's a lot. I know that's a lot to process right there But you just got a yeah hop on the actually what I would recommend Go on to this channel and start searching for all the shoes I just mentioned and I really break down all the shoes in detail. So go check those actually I'll try and remember to put the cards in the upper right hand corner. Okay, moving on I think I missed one question. There it is. So this is from Simon basically Simon is asking about how to build up his aerobic Fitness leading up to a half marathon in October So his half marathon is seven is seven months from now in October based on six to seven months And his personal best is a 138. So what I would recommend Simon is That's a long ways away. I would not focus on that race right now Now it's always good to have peak races in your calendar. You know that I love I love having peak races But Simon I would break the next seven months down Into at least two and maybe three races between now and then just to keep the competitive Juices flowing the mental fun. So it's fun to race It's kind of difficult to train a lot and not race cuz it's like that's the Super Bowl of our sport That's a Christmas day for our sport is like towing. It's like baseball players play baseball every day Basketball players play four to five times a week runners. We don't race that that you know that often So I would recommend Simon a 5k in June a 10k in in August Maybe September and then shoot for your half marathon in October and as far as building up your fitness I would let me just think for a second. I don't know what your volume is at But I would say have a miniature peak Yeah, I would say have a miniature peak for your 5k in June or July late June early July and then have a bigger peak in volume so how much you're running in a week in late August early September and then rest for a week and then ramp back up just a Little bit and then start hitting that speed work in September getting ready for the half marathon in October depending on if it's early October or late October will help in will impact when you start doing that speed work As far as I'll just shoot you a number I would recommend at least gosh at least you want to hit at least a 10 mile run And I just don't know who you are But if if you can get it sounds like you're a little more advanced So I'm gonna say if you can hit a long run of 14 miles 15 miles Twice a month that's gonna set you up real nice for your half marathon like I think and again I don't know how old you are But that's my that would be a rough number to shoot for for a long run I'd say that's kind of like a minimum for that. I would shoot for so okay moving on hold on just drop my phone Moving on to Instagram real quick. I this question just came in. Let me just find it here And by the way Seth James D'Amore on Instagram You can you can look me up there and I will do my best to respond to you this just came in from David Hey, Seth, I was wondering what shoe you would current you would recommend for my case I currently have the ultra paradigm 4.0 and have worn it out and want to shoot with a little more responsive feel I will mainly use it for my army PT that we do three to four times a week We usually run three to five miles on roads And I usually do speed work in my free time to improve my two mile time for the PT test Thanks. Love the videos and good luck up. Good luck with your up you with your marathon coming up That's from David. Thank you David Thank you for serving in the army and good question. Let's see here. You're in the ultra So I don't know if you're a zero drop fan. You're looking for something. That's a little more responsive So I'm actually gonna just piggyback on what I told Katie. I'd recommend the Hoka carbon rocket Yeah, the Hoka carbon rocket. It's a one millimeter drop So all ultra shoes are zero as you know, and so if you like that lower drop feel I would go with a Hoka carbon rocket. It is I would I would bet big big money It's way more responsive cut why it has the carbon fiber plates inside the shoe, but of course It's a little more expensive. I think about a hundred and sixty dollars right now I'm guessing the ultra paradigm is around 135 right now. I don't know exactly so but boy that would be my idea for you the Hoka carbon rocket or The Zonte four from New Balance. Yeah, I think you could put some miles into that shoe. I'm really enjoying that shoe But only if you feel like you're strong and healthy because it doesn't have a ton of cushion So again, if you're running on dirt or if you're running on pavement that will also impact How many miles you want to put into the Zonte four? Yeah, hopefully that helps good question from David and let me just take one more from Instagram here I think this came in from there we go. Okay, this is from Yeah, this is from another gentleman I don't know his actual name and I won't say his Instagram name in case he doesn't want it out there But he basically asked hey Seth me again Is it a thing that you can feel too springy when trying to run slow? I've always been speedy but really struggled to slow down as I feel I'm just bouncing on the spot Have you ever heard of anyone else describing this sort of thing? How can I work on correcting it? So my brother and I actually just talked about this the other day Basically, and this is actually kind of my brother's idea He said if you're feeling maybe a little too springy on your runs It probably means you can increase your volume meaning your legs are ready for more work And that will that will make you run slower on easy days. I promise. I promise So if you're feeling like it just might honestly like it might mean you're ready to take that next step in your training and then To springy trying to run slow. Yeah, I don't know what your stride looks like So you might be a little bit of a bouncer and that's okay You don't want to bounce too much, but it's okay to have a little bit of spring But anyway, that would be my answer good question. That's that's awesome. I love I love it Okay, I'm gonna take one from email here now. Let me just find it. Okay. Let's see So this is from Kurt. He asked let's see Okay, he's basically saying that this year has been a little bit of a wreck He has some major IT band issues about a month ago started having these issues where my perceived effort was just way off He's running slower paces, but I'm having shortness of breath. Oh my goodness. This is kind of long here Let me just see if I can find Okay, basically, okay, let me see. I'm still having the cough Okay, huh, let me just get to the question one. Okay I think I understand it now and Kurt is basically struggling with some shortness of breath kind of headaches and some coughing Yeah, just a little just kind of a tough time on the health side of things And he's basically asking if he should run a race or not run a race and Kurt it sounds actually a little more serious than just like a standard Sickness so I would lean toward figuring it out completely before pushing ahead with another your next race I hope that helps Anyway, Kurt goes into detail everybody and just kind of a rule of thumb Again, I think again it gets back to the whole question about upper right hand corner fitness versus freshness And I'm all about getting fit But I'm also all about not going into a hole because if you arrive at the starting line either overtired overtrained or in this case Sick, you're just not gonna have a great race day Anyway, Kurt that would be my recommendation for now is just to rest Make sure you get that sickness figured out and then pick up your training as soon and who knows Kurt Maybe it's a little related to the weather changing. I I don't know like it's about to warm up here in North America So that's exciting. I think everybody's ready for some warmer temperatures and all so anyway, that is it everybody We made it through all the questions. Keep them coming. I'm gonna print off more for next week Hopefully we can get the live stream going. I assume it rather than later. I'm hoping it's not until July Holy guacamole, but we shall see. All right. Thank you for watching this second video And again, if I didn't answer your question, I will put them in the box for next week Seek beauty work hard and love each other. Whoo. That was fun Not as fun as live streaming, but it was fun. It was fun. See you tomorrow