0:00

All right, welcome back everybody to another episode of the Do Our Things podcast.

0:04

I'm JT and I have it studio with me, lovely Angie Patran.

0:07

How you doing, angie.

0:08

I'm doing great. How are you doing?

0:10

Doing great for Monday. I've been up since like 2.30, so we're, I feel, wide awake this morning.

0:14

I mean, I never know where we're going to get these morning, these.

0:16

I don't sleep well on Sunday nights and so I never know.

0:21

Sometimes I have a sleepy morning and sometimes I have like a really early.

0:24

So I got up this morning to some riding, to some yoga. I'm ready to go.

0:28

I am you this morning. You're normal this morning.

0:30

I am dead tired and dragging ass and I'm just happy to be here.

0:36

It seems like it's like one of us is like wide awake and perky, the other one's just like dragging along.

0:40

Yeah so here we are, yes, so today we're going to talk about training, or straining, avoid overtraining syndrome.

0:48

There's a lot of runners out there that deal with overtraining.

0:51

I'm actually dealing with a little bit of it myself.

0:54

I know that Lacey is. We've been training for our marathon, we've got the big expedition coming up.

0:58

It's a topic that a lot of runners struggle with.

1:00

So we want to kind of dive deep into the topic of overtraining maybe some signs and symptoms so you can avoid it.

1:08

Like, why does it happen to us? What are the different stages of it?

1:11

Because at the end of the day, we want to make sure that we are we're able to continuously train and avoid overtraining, overdoing it, so we can crush that next race.

1:22

But before we get into today's episode, just a few housekeeping notes.

1:26

Make sure you smash that subscribe button so you're notified of future episodes.

1:29

We're on all your different platforms Spotify, apple, pocket, cast.

1:32

We're even on we stream on all your social media platforms too.

1:35

So we're on YouTube, tiktok, facebook and leave us a review.

1:39

Whatever your favorite platform is, please leave us a review. They matter, they go a long way.

1:43

It's getting pretty competitive out there in the podcast space.

1:46

I think we're doing something pretty cool here and all of those reviews really matter.

1:49

So if you've gained any, you know that's if you want to show some appreciation for the show and what we do here.

1:55

You know we don't charge anything. It would mean a lot to us to leave us a review.

2:00

So thank you so much for doing that and share it with a couple of your friends.

2:03

If something here you know resonated, you know, share it with a friend and we would love to hear back.

2:07

You know feedback. We get feedback all the time on, like, different topics or hey, that nugget was really helpful to me.

2:12

We love to hear the takeaways and if there's anything that you'd like to hear, let us know.

2:17

And we're also looking for nominations.

2:19

If you know someone out there that's kicking ass and crushing it. Every week on the Monday show we always hand out a shirt to someone that's kicking ass and, you know, being a role model or doing something difficult that is noteworthy, and we want to hear from you.

2:31

So obviously you know someone out there that is doing some amazing things.

2:35

Reach out to us directly. Let us know who. It is just a little blurb of who, why, and they could be the next weekly winner.

2:42

Let's see here. So this episode is sponsored by Do More Things Nation.

2:46

This is our community of fun people who do unfun things we're talking about this time.

2:50

We're remarkably fun people that do unfun things like punish ourselves through endurance sports.

2:55

So you want to be around a group of like-minded people who are fun that do unfun things?

3:00

Join us, doourthingsnationcom. We're united on focus and continuous self-improvement.

3:05

Mindset and movement is the name of the game.

3:07

That's it. We focus on upgrading our life through mindset and movement and we got monthly challenges.

3:12

We're kicking off the DHT level one challenge today.

3:15

We'll have some virtual events. We've got just a great space to find some motivation and it's a great place to network.

3:22

And if you're looking to level up, you're running your mindset.

3:25

Become a DHT Pro member and you can get your customized running plan, high performance, mindset coaching and whatnot, and you can also get yourself some sweet gear.

3:34

If you want a hat, shirt, something motivational, go to the pro shop.

3:37

So that's it.

3:39

That's it for the business end of things. So this morning let's talk about overtraining.

3:44

Are you training or straining? So the challenge with many novice runners and endurance athletes is they often try to achieve too much too quick.

3:54

Our mind is striving for perfection and it's difficult to synchronize the mind and the body together and that's the harmonious relationship we're trying to achieve is our mind and our body, and oftentimes our mind will push harder than our body is capable, and that can lead us to overtraining.

4:16

Angie, when was the time to grab a time that you felt overtrained, and what led to that and what did it feel like for you?

4:24

Ooh, I overtrained for my first Ragnar.

4:28

I ended up with shin splints and oh yeah, I went to the doctor and I didn't even.

4:37

I went because I had knee pain and they did some x-rays and they came back with I didn't wasn't even expecting shin splints and I was just adding to my mileage, to too much mileage, too quickly, but I was so excited.

4:53

You know that. I think that's for me, that's what always leads to overtraining is because I'm excited for the event that I'm training for and I just want to do my best and you know, I just didn't, didn't train properly.

5:06

Yeah, and you know, shouldn't sponsor just little micro fractures or splintering of your head.

5:12

Let unchecked it can lead to a complete fracture and near painful.

5:16

I've dealt with that earlier on in my life and they're horrible and, yeah, too much, too quick and the only way, the only way that you can really mitigate those, is to back off, which is frustrating, yes, frustrating you.

5:30

To do all the work and then have to find yourself backing off.

5:32

Yeah, absolutely, thank you.

5:35

Oh, man, a couple of things come to mind.

5:38

I think my I've been, I've had chronic overtraining where I was completely overtrained when I went to Saper school in the military.

5:46

That was a big train up in a 28 day course.

5:48

That just led me completely exhausted and and it took me, it took me like six months to over recover from that one.

5:56

And then when I did the Missouri River 340, the well, both times were pretty brutal, but that that the first time that I did it solo did not train properly, I didn't know really how to train, for the Missouri River 340 is 340 miles across the state of Missouri and you have 88 hours to get from point A to point B took me 78.

6:18

It took me probably shoot probably four months to recover from that one.

6:24

And I it was like I would go out on just a simple run, that, and I couldn't even keep pace Like I was.

6:30

I was in the army at the time and I'm a pretty fast runner, but I couldn't even.

6:34

I could barely keep pace with the what the minimum required of the ACFT.

6:39

I was just so exhausted, so depleted, you know, and it must muscle atrophy and the whole, the whole gamut, and from that it just takes a while to recover.

6:52

So just extreme event, but I've over trained, over reached, if you will, over reaches another term for it's over training, but not to the complete point of complete depletion and that's, you know, prolonged muscle soreness and things like that.

7:05

I've done that quite a few times. I've suffered with like shin splints and, and you know, training for like marathons and things like that, and it's not fun.

7:13

The whole month of February. I pretty much have been sore.

7:16

Yes.

7:18

So February has become an annual tradition of overtraining.

7:23

Yes, we know we're going to do it from zero to Taju 100.

7:27

And so that's why this month's challenge, we've really, really scaled it back this month and that's why we want to talk about this topic because you might, you know, from the very first of the year, come out the gate strong.

7:37

You might feel yourself feeling a little over trained at the moment.

7:40

So I know I'm certainly feeling it, so we want to talk about that today.

7:43

I think over training is incredibly frustrating and it's the most common of running ailments that set runners back.

7:51

And you know coaching runners and coaching soldiers in the military, it was a constant battle of trying to scale people back and not overdo it too quickly and you know it's been a lot of time.

8:06

You know talking and comforting runners. Who's greed and training you're trying to.

8:10

You know, log in all those miles, you get greedy with all the training, reaping all those rewards of the dopamine hit of I accomplished this and that reduces you to like being the walking wounded where you're just struggling to just get through the day walking around the house.

8:26

So, that's a. That's a constant battle, right?

8:30

So some of the signs that you're over trained, just general fatigue, just general being tired, and that fatigue can affect your mood and your mood is often one of the first indicators.

8:42

And I, you're, your friends and family around you will probably often notice you're over training before you do, which is a.

8:50

It's a real challenge, but the first thing is fatigue and it directly affects your mood.

8:54

So if you're finding yourself more irritable, more cranky, tired, like you're getting up out of bed in the morning and you're just a little bit more tired, or you're having a hard time going to sleep and the weird thing is about fatigue is that it leads to like, although you're tired, you can't sleep very well, so it's kind of procreate, it exasperates the fatigue.

9:11

That's. That's sign number one.

9:15

Recurrent headaches is pretty common, having a lot of headaches.

9:17

Diarrhea no, people won't talk about that, but you know you have some gastrointestinal issues.

9:24

Diarrhea is a sign you might have some weight loss.

9:27

You might notice a difference in your libido, so you might have less desire for sexual intercourse, loss of appetite or food.

9:36

So all of those are pretty common indicators that you might be over, over training.

9:41

You might have a hard time like just relaxing, which is weird when you're like I said, when you're fatigued, like you have a hard time relaxing.

9:50

You have restlessness. You might have swelling of your lymph nodes.

9:54

You might notice like your allergies are getting worse than normal, especially like you're here in the Midwest.

9:59

We're about to go into spring.

10:02

I noticed that the other day.

10:04

I can tell when I have certain allergies and I'm feeling a little over trained.

10:09

I'm like man I kind of noticed picking up some allergies already and I'm like that's kind of odd because I usually it was just an indicator to me, like it was another sign that popped up you might be susceptible to cold and flu and other respiratory infections more than normal when you're over trained because your body's just so depleted.

10:26

So really, what you've done if you just you've stretched your body beyond your breaking point and you're straining your immune system.

10:37

I had something interesting happen last week. It's happened before but I did that.

10:40

I did that, rogaine, that Orientering event.

10:42

So we were eight hours ultimately finished like, let's say, we got 25 miles total in I think during the event was like 23.

10:50

But when I got home I got the chills, mm-hmm, and your body can go into like a flu like state when you're completely depleted and I was.

11:04

I wasn't like. It just kind of hit me all of a sudden and I had to go get some blankets and get a coat, put it on, put my beanie on and I was like freezing and I was just eating and just, you know, trying to replenish my fluids.

11:16

But yeah, if you, if you have things like that that pop up, that could be a sign that you're over trying.

11:21

It went away after about like 90 minutes, but it was like miserable for a little bit.

11:25

Oh, yeah, your head that happened to you. Yes, actually I have.

11:28

Now that you bring that up and like oh wow, I've, that's happened to me before, I didn't and I didn't even put two and two together, but yeah.

11:37

And it's not like the bone chill of being out in the cold, it's like legitimate chills like you'd have like a flu, like symptoms, really weird.

11:42

But yeah, your body, body's a weird thing.

11:45

So and so over training.

11:48

There's a term for this, called overtraining syndrome.

11:51

It's legit. So overtraining syndrome.

11:54

This occurs when an athlete doesn't adequately recover after repetitive, intense training, which can include fatigue, declining performance and potential injury.

12:03

There's two Classifications when it comes to this it's called overreaching and overtraining.

12:09

So overreaching is is muscle soreness, above and beyond what you typically experience.

12:13

You might do like a hard workout or maybe a race, and you might have a couple consecutive days of like muscle soreness.

12:21

So, like Saturday, the Saturday I ran 23 miles and I was feeling pretty beat up yesterday.

12:27

I'm a little sore this morning, but so I overreached on Saturday Feeling a little run down, you know, feeling a little tired, but with a little rest I should be bouncing back, sit like tomorrow and the day after I should be kind of back to normal.

12:42

Over training occurs when an athlete ignores the sign of overreaching, continues to train and then that that, and the pitfall is that athlete will believe that the poor performance, which is really overreaching, signals that they need to even train even harder so they don't let up on the training, and that leads you into that state of being completely over trained and that only breaks the body down further.

13:09

And there are, there are, was it called?

13:16

It's a. It's called the valley of fatigue.

13:20

There is a. There's a chart that I'll see if I can post.

13:25

Don't make a, put it on the blog or something like that.

13:29

There's a gentleman by the name of councilman who put together fatigue zones and there are like three fatigue zones that you can get yourself into.

13:39

There's adaptation, which is pretty normal.

13:41

This is where you, you know you might start your, your workout series on a.

13:44

You know it's a. You got training week from Monday through Sunday start Monday, monday through Friday.

13:49

You're working out pretty hard. By the end of Friday You're pretty tired.

13:51

You take Saturday and Sunday to recover and you bounce right back and then Monday you're back in it.

13:56

That's the adaptation zone. That's zone a. Zone B is where you're pushing a little bit harder and this is called the failing zone, the valley of fatigue.

14:07

You're gonna notice this is where you tend to overreach and you're gonna feel that that complete soreness.

14:11

But if you overreach looks like a little bit too far, it could take you longer to recover, mm-hmm.

14:17

The failing adaptation zone is zone C.

14:21

This is where people push themselves so hard.

14:24

They go through the, for example, they go through the weekend and try to recover and they don't bounce back and they push hard again the following week and they only make that value of fatigue even deeper and it gets to a point where it breaks them.

14:35

And so the only way to really combat this is to really understand these zones, and then the best way is to keep like a training log, so when you do An exercise, that is like a routine that you've done before, you can measure and See kind of where you're at, and if you're noticing the signs of fatigue or you feel that you should be bouncing back but you're not well, then you're probably in a fatigue zone or the valley of fatigue, and so that's a challenge for people for sure, and I know that I have done that.

15:08

So yeah, for sure. Well, I use a Garmin watch.

15:12

I don't remember what model I have, but after every activity it asks me how I feel, and even it get from green to red and then with Smiley faces and not smiley faces.

15:27

So you know that helps track, helps me subconsciously track.

15:33

You know it's, it's what I don't even have to think about it.

15:35

Thankfully it's built right in.

15:39

Yeah that. So those you know smartwatches are fantastic because it does attract your sleep as well, mm-hmm.

15:44

Yeah, so you can track your sleep. I know I had one of those.

15:47

Oh, what do you call it? Oh, it's one of those the whoop strap.

15:52

I had the whoop strap for a little bit and I loved it.

15:56

I used it for about three months and eventually I took it off because I loved it, because it would give me great feedback on my sleep.

16:02

But I noticed, if I had like a red you know you wake up and it'd be like red, yellow or Green, green days were great, I felt great.

16:11

But I would feel like I got a decent night's sleep and to be a red day, I'm like, and I would just psychologically, it would just like throw me off the rest of the day, like, well, I guess I'm obviously tired, I can't do anything today, so I'm like I got take this thing off.

16:21

But I really got in tune with my sleeping patterns.

16:23

It really made me aware of how, like alcohol really affected my body in my sleep.

16:27

No, so all those metrics are great and and what I learned is that you know you do need more time than you realize to recover properly, and you know you, you should probably work out yourself to exhaustion, like twice a week, and when I, when I, do my running plans for my runners, you know we have two quality sessions.

16:47

Those are your super, those are your hard days ones usually going to be more intense, like tempo training.

16:52

The other one's going to be your long run day.

16:54

Everything else is like easy runs, like super easy conversational pace.

16:59

You're having a good time and one of the indicators and this happens to a lot of runners of Of over training is monotonous runs the same old pace, the same old distance, without giving yourself a break, and then you might add an extra workout like a gym workout in there and that just leads to this compounding effect that can lead to over training.

17:22

That's usually where I find yo-yo runners, runners that will run for a little bit.

17:26

They get so burnt out, they get over trained, they get sore.

17:29

They want to quit running because every run sucks, because they're doing every run the same, they're pushing hard.

17:35

Every run, same run, same distance. They can't keep up with it, and that's usually where people burn out with running, and that hence why you need the different running paces and every, every run should have a purpose.

17:44

So, Minotin, if you're a monotonous runner, you have no plan.

17:48

You're just kind of going saying you got the same route, picked out, the same pace every day and you're doing that thing.

17:55

It's, it's only a matter you're gonna, you're gonna over train, you're gonna burn out what happens.

18:00

So, yeah, so the the, the single most important reason that runners are prone to over training is they do not have the ability to make an objective Assessments of their own performance capabilities.

18:15

We don't accept that we're mortal and that we have a performance range and that our mind pushes, pushes us outside of that range because we're not tracking those metrics and we believe that the harder we train, the faster we'll run.

18:29

There's a lot of evidence that will indicate that that's untrue, but we don't, we're ignorant to it, or we?

18:35

We just can't rationalize that that if I just let up that, you know I'm gonna improve, and so in an ultimate act of our you know just our pride and ego will continue to push hard.

18:50

We can't interpret our own performance and then we just continue to train harder.

18:55

We have a poor outcome at a race or an event and then we continue to push even harder, and harder, and harder, and then that leads to complete over training and then you get frustrated.

19:05

Yeah, so that's the cycle that a lot of runners find themselves in.

19:10

Yeah, that's what that. So that's another reason why so I?

19:14

You know I do intervals. I, when I run, I run intervals.

19:18

And when I first started running intervals, I was like there's no way I'm going to get faster.

19:24

Actually, I was like I don't, I'm not even going to continue running intervals, because my my pace slowed down because you're walking and running.

19:31

But I stuck with it.

19:34

I'm like you know what? There's science behind it.

19:36

I've I've read up on it.

19:38

Let me just keep going. And then, when I ran my half marathon using intervals, my pace increased from prior to just running all the way through.

19:48

But that's because I allowed my body to have that break, to have that rest and trained properly.

19:56

And so it's amazing what rest can do for you.

20:01

Yes, rest and recovery is a critical part of training.

20:04

It is training so like, oh, I got to take it, I can't take it easy.

20:08

That all you need to take it easy today. You need that, you need that, you need that break and recover.

20:12

That's where you rebuild. So incredibly important.

20:15

And so I think that's, you know, that's, that's the, that's the need for a training plan and, to be honest, a coach, like a good coach, can tell you when you're over training and try to help you, talk you off the ledge, because they can spot it.

20:27

Like, when I review my weekly training, when I review my weekly athletes running log, I can see their heart rate, I can see, you know, I can see all their paces and I give them feedback based off that.

20:36

Like, hey, you, I can notice when they have an increase in fitness.

20:39

Because I had an athlete the other day I'm like, hey, man, I think you're ready to bump it up a little bit and he did, and he held up great and feeling good.

20:48

And I've had another athlete who's like kind of on the struggle bus.

20:51

We got to scale back and it's difficult when you're doing it yourself.

20:56

Hence, you know, having someone there in your corner to help you out with.

20:59

That is really helpful. And having a training plan so you don't make the.

21:02

It's just some minor tweaks.

21:04

A lot of people like me I don't need to do that, but I'm telling you those minor tweaks will make a huge difference in your performance.

21:09

And so, yeah, that's, that's the case for you know, having someone to bounce those, having a coach, having a, having a training plan to go off of and you know, really working on the mindset, studying this, because the biggest I feel like I spend more time telling my runners when I train them to slow down than I am speeding up, but by doing so, they speed up.

21:31

Yeah, and I'm like coach, coach is going to help me to run faster and faster.

21:36

It's actually run slower. You run slow so you can run fast.

21:39

Right now goes back to a few episodes ago.

21:41

When you run slow, you're building mitochondria, you're building running efficiency, you're putting you know that there's reasons for the slow run and there's reasons for the fast run, and they have to be laid out just right and you'll gain maximum effectiveness.

21:56

Yeah, someone says they're on the struggle bus out there.

21:58

You're not alone out there. There's a lot of people that are challenged with that.

22:01

If we can help you out, let us know love to help you out.

22:03

But but yeah, that, and that's where the earlier runners and I used to be one, used to be one I would run hard.

22:09

This is when I was young. I didn't know anything about recovery.

22:13

When you're young, you can do this. You can get up every day and push hard and but, as I find, with every decade of my running career, if you will, there's some new nuances that I have to learn, and I've learned the power of recovery, days of flexibility, of you know having a set.

22:33

You know every run, every specific, every one of your run should have a specific purpose, and if you're not doing that, then you're wrong.

22:43

Yeah, yeah, and you know. So something that comes to mind is one practice during roller derby.

22:50

One of the skaters was like yeah, you know, I just it's so hard when we do X, y and Z drill because, you know, afterward my feet hurt so bad and bubble.

22:59

I'm like, take it down a notch. Like you know your body, if you need to take it down a notch, take it.

23:04

That's why, that's why we give modifications and and what came out of her mouth was and it's ring so true, because I've been there.

23:10

Well, you know, I just can't take it down a notch.

23:12

I just can't do that. I just can't do that. If you tell us to do it, we have to do it.

23:15

I just have to go full, full on.

23:17

And in the back of my mind you know I'm laughing because I'm like I've been there, I've done that.

23:21

But no, listen to your body, listen to your body and if you need to scale it back, scale it back.

23:27

Like that is the next level of like discipline, because it's it's and there's so much science written about this like it's all about being able to peak at the right time so you can amplify your performance.

23:40

Yes, if you're going out all the time hard, all the time, you're only going to achieve a certain level of success and you're leaving so much potential on the on the table Because of your stubbornness yeah, it's being stubborn.

23:55

Yes.

23:56

And so that's. I know it's counterintuitive, but the the science and data doesn't lie.

24:03

So you, that's that would be mindset.

24:06

If you want to, if you want to increase your performance with running, you've got to believe that there's got to be recovery days, that every run has a purpose and to scale yourself back.

24:17

And you know you got to do the flexibility work and you got to do these other things and it you'll improve.

24:23

Well, yeah, you know something that really shows growth, I think, as a runner as well, as when you're out and you're running a race, something really big, you know at the beginning of the race, everybody's hyped up, they've counted down, you're taking off from the, from the start line.

24:39

If, if you can control yourself, control your pace and pace yourself that very first mile and not run anyone else's race, run your own race at your pace, I think that shows humongous growth as a runner.

24:56

Yeah, when you can be cognitive in that moment of excitement and just brah because so many people take off and they're just going balls to the wall, they're, they're trying to keep up with the crowd, they're trying to keep up with everybody.

25:09

And then you know they get a couple miles and they're like, oh my god, just why did I do that?

25:14

You know I do that every time, but I really think it.

25:18

You just Pay attention, pay attention to your, your pace and go out with a purpose and and maintain that and and exercise that control and you'll really see the benefits During the at least for me the second half of the race, when I control myself the first half of the run, or the first half of the race that I can really kick it in in the higher gear, that that second half and and perform outperform the people that passed me in the beginning.

25:48

Yeah, that from a you know, from a performance perspective, it does not impress me to take off hard and then like, blow up during the race, run a positive split.

25:57

I'm really impressed with the runner that can Slowly, gradually take off and then get faster as the race progresses.

26:04

That that's what we train for and that that takes a.

26:07

That takes a lot of Just mental grit and fortitude and, like you said, being able to hold yourself back.

26:14

I had a coach one time. We, a cross-country team, we would.

26:17

We were like that we would take off too quick and we caught ourselves kind of blowing up and running some positive splits.

26:23

So there's a couple races where he's like you're, you guys are all running together for the first like Quarter mile at this pace and then and then you guys can go and like so we had like the slow start and then we would pick off people as we went but it was like oh, it was like this ultimate punishment, but it trained us to not take off so quickly and and blow up.

26:42

So All right.

26:44

So let's talk about how do we avoid over training. What are some strategies and Methodologies?

26:48

Hat, no, so like for you, like, how do you know when you're feeling over trained.

26:51

What do you? What do you do and how do you scale it back?

26:54

I?

26:57

Listen to my body number one, I usually can tell if I'm not, if I'm have too much prolonged soreness and I'm not feeling my muscles are just too sore too long when I'm going out on my training runs.

27:10

I just have to look at my training log.

27:15

I write my my training Out months at a time and then I'll go back and tweak it.

27:22

If I, if I'm having a week where I'm like I'm just tired, I don't feel well, I'm not enjoying the run, I look at that week and I tweak the mileage on that week and then I tweak my plan moving forward and I really try to say, cognizant of how much sleep I'm getting and just how I feel mentally, really yeah.

27:43

so having flexibility in your plan and being able to adjust it and scale it, because some people are like I got to stick to the plan.

27:49

The plan is the plan and there's no flexibility in it. Now you got to be able to to adjust it accordingly.

27:54

Yeah, so, and that's hard to do, it's hard to scale it back, it really is.

27:57

Yeah, but that's the discipline, that's the next level. Thinking of like I know if I see a problem.

28:01

Next level, thinking of like I know, if I scale it back, I'm gonna be able to recover, bounce back from this and I'll be stronger yeah, so that's incredibly important and to your point.

28:12

You just got listen to your body. You got to be really in tune with you know, look out for those signs that we talked about the fatigue, the headaches, the, the difference in your libido, the all of those things, your overall prevailing mood if you're having some gastrointestinal issues.

28:27

Keeping a training log is really important, so you can, and there's some athletes that did this really well, like Mark Allen, who is a Multiple Ironman winner, was notorious for his meticulous note taking he would have, he would bounce off his workouts from the previous years, even like he had years of the same workouts, and he could adjust and tell Exactly where he was at from this chart here the fatigue zones, and when he would peak.

28:58

Now, for most of us, we're not a leaf level athletes, but just keeping a simple log of your you know distances and paces, and that's what I love about the app that I use when I train my my athletes is like we have that log, we have all the data.

29:09

I got the heart rate data, we've got the miles and broken down by split, so that stuff is there to go back and review.

29:15

And a lot of times We'll do you know, we'll do the yes, so 800s and I bring those about.

29:19

It's like you can bounce back off your previous effort and like are you Fatigued?

29:23

Are you, are you actually improving your fitness?

29:25

And so those training logs are incredibly important and they don't have to be incredibly detailed, but you know that's the most you're good.

29:33

Make sure that you look at recovery like be at peace with your rest days and embrace them and look forward to them and not think that You're not, that that would be my biggest People.

29:43

Drop the guilt. Drop the guilt on your days, yes realize that is a part of there's a fundamental part of your training.

29:52

Drop the guilt on your rest days. Acknowledge when you're overdoing it.

29:57

Making sure that you're eating enough calories and nutrients, getting enough of the right calories.

30:00

I think you're doing yourself a disservice. If you Train hard, then you just like whatever I can eat, whatever the hell I want.

30:07

So you just Eat burgers and fries and beers and I do this sometimes.

30:11

So I'm guilty of this. But I'm also acknowledging that I need to get some vitamins in me and I probably need to.

30:15

But there was a time where I thought I could eat whatever the hell I wanted to and what I was doing is putting in a bunch of junk in me and I'm depleting my body.

30:23

I think that's worse for you. Yeah, you were to just not exercise, maybe eat the crap because You're you're, especially when you're doing like endurance sports, because it's like I'm pushing myself so hard and I'm just feeling with crap.

30:35

Yeah, I think that can hurt.

30:37

You drink lots of water, properly dehydrated, and yeah, those are.

30:45

Yeah, there's some some tips, anything that we miss there.

30:48

No, I think we hit the. We hit it on the head.

30:51

We got to, we touched on all the major points, all the things that sometimes we tend to overlook and that are easy to overlook.

30:57

Yeah, because we've all done it.

30:59

We've all been there and I saw something the other day.

31:02

Someone said this like don't just work out, train, train.

31:05

Like don't just work out, and then what I what that makes me think about is having a plan, being deliberate about you know what you're doing.

31:13

Every workout should have a specific purpose.

31:15

If you're doing the workout and you don't know why you're doing it, that's an indicator that maybe we don't have, we're not training properly.

31:22

And what would it take to get a properly, a proper plan, and you can.

31:28

You know you can download a free cookie cutter plan.

31:30

You can. You can go hire a coach.

31:33

You can get a, you know, a physical train.

31:35

There's a lot of different modalities based on what you're looking for, but whatever that is for, you have have a plan and, you know, seek some feedback and educate yourself, because you can actually train smarter, not harder, and you'll improve your performance, you'll feel better in general and you'll you'll get that next breakthrough.

31:52

Yeah, so that's, I guess that's that's my final thoughts on that.

31:56

I didn't realize it was already 632. Are you doing okay, on time you got to.

32:01

I got to go.

32:02

Okay, All right, you got to go go. Do you want me to you?

32:04

want to bounce off. Well, no, let's, let's let's, let's finish.

32:07

We finished Winner. Yes, all right, let's do this All right.

32:09

This weekend there was an epic battle in Queenie Park.

32:13

It was a backyard ultras, which is a.

32:16

Basically what they do is they have these around the country, but it was like for this particular one, it was 4.1 miles.

32:23

In Queenie Park, just outside St Louis had some friends that were out there running this weekend and I was watching, cheering them on.

32:30

I watched this battle unfold. I don't know these gentlemen, but it was so incredibly awesome to see them just getting after it.

32:37

So basically every hour on the hour, you run 4.1 miles.

32:42

If you get back to your tent, you know, basically they start the, they start the horn every hour on the hour until it's the last person standing.

32:50

I think they had about a hundred people start and really they go until there's one person standing and Dave I hope I'm saying your name right Kauaitawski.

33:01

Kauaitawski ran 251 miles in 59 hours and 50 minutes and Cody Eubanks was his assist ran at 247 miles in 58.

33:18

So these guys are babbling it out. Cody, for whatever reason you know, he, he, he did, he didn't make it to that last one and then Dave finished in that.

33:28

That's the line. That's how they run these backyard ultras there's only one person standing.

33:32

Awesome, queenie Ultra Look at that plackered there.

33:36

So both of these guys, we're going to send them both a shirt, because it was pretty 251 miles with having those stops.

33:44

They started on Friday morning so they ran all through the weekend nonstop and I can't imagine how incredibly difficult that is.

33:52

You want to talk about mindset and grit and determination, incredible efforts.

33:56

So we want to acknowledge both Dave and Cody for doing hard things and appreciate you guys, appreciate that effort pretty inspirational, so it inspires me to want to go do one.

34:05

So oh yeah, and I'm going to be on the bucket list like 100 million percent.

34:10

Absolutely so. Appreciate y'all and thank you for showing us what doing hard things is all about.

34:15

So that's it. That's all I got you guys have a fantastic Monday.

34:19

Yes, angie.

34:22

Go forth and make somebody smile.

34:25

Today it's Monday. Make somebody smile, man, let's do it.

34:28

I'm making myself smile and I'm like I'm.

34:30

I'm not even halfway here, but I'm here and I'm smiling and I'm going to make somebody smile, whether it's uncomfortable or not, Whether they like it or not, they're going to smile.

34:39

That's my goal today to make give somebody a really uncomfortable smile or they just kind of look at you like oh.

34:45

I like the uncomfortable ones. That's always the more fun ones.

34:48

Yeah, yeah, that's what I'm doing today.

34:50

Awesome, all right, all right. Well, yeah, have a fantastic day.

34:53

I was going to shut this thing down, but I don't. I lost my, I lost the thing here.

34:57

Oh, there, we are All right. All right, y'all, have a great Monday.

35:00

See you guys, do hard things.

35:02

See ya.