0:00

Rather, Than. Fat.

0:03

Know. This is episode

0:05

three hundred and forty seven with

0:08

a fifty mile world record holder

0:10

to time Us Olympic Marathon Trials

0:13

qualifier and to sixteen Marathon or

0:15

Charlie Lawrence. Welcome

0:25

to the Strength Running Podcast! I'm

0:27

your Host Coach Jason Fitzgerald In

0:30

my singular goal is to help

0:32

you improve your running by getting

0:34

stronger, racing faster, preventing more injuries,

0:36

in achieving more of your goals.

0:39

I'm. A former cross country and track

0:41

and field athlete for Connecticut College, a

0:43

columnist for Trail Runner Magazine, a to

0:45

thirty nine marathoner and it one time

0:47

a proud steeplechase are. You. Can

0:50

learn more about me and strength

0:52

Running at Strength running.com. And.

0:54

I couldn't continue this show without the support

0:56

of our partners. I hope you'll take advantage

0:58

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4:49

my guess today is a world record

4:51

holder. Charlie Lawrence set the record in

4:54

the fifty mile distance last year. In.

4:56

Four hours, forty eight minutes

4:58

and twenty one seconds, and

5:01

unbelievable average of five forty

5:03

six per mile. He. Also

5:05

ran a marathon pr have to sixteen

5:07

while qualifying for the Us Olympic Trials

5:10

marathons to the second time. But.

5:12

Not everything about Charlie's running is

5:14

rainbows and unicorns. He had a

5:16

combination of three major injuries that

5:18

we're going to go into detail

5:20

during this conversation earlier this year.

5:23

And. A forced him to drop

5:25

out of the Trials Marathon in

5:27

Orlando in early February. He's and

5:29

rehabbing since then in is only

5:31

just now getting back into some

5:33

running. An Charlie's the embodiment of

5:35

a strong work ethic. The way

5:37

he approaches his running and cross

5:39

training is incredibly inspiring and will

5:42

no doubt maybe rethink how you

5:44

train. I obviously wanted to

5:46

connect with Charlie to see how he

5:48

world record holder put together a training

5:50

cycle, how he approached his recovery, and

5:52

just as importantly how he stayed in

5:54

shape while not being able to run.

5:57

We're. Going to hear a lot about how Charlie made the

5:59

decision to. Out of the trials,

6:01

how he treated his injuries and

6:03

his perspectives on endurance training. By.

6:06

The way it this show has brought you

6:08

any value and you want to support us

6:10

any further. Make sure you're actually following or

6:13

subscribed on whatever podcast player you listen on

6:15

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is a follow button Smash Those

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buttons. This house you because you

6:30

never miss an episode and it

6:32

helps us because well you never

6:34

miss an episode. And now without

6:36

further delay, please enjoy my conversation

6:38

with Charlie Lawrence. Or.

6:40

right? Welcome to the podcast Charlie! Glad

6:42

you're here. Doesn't have rebounded X era.

6:45

Yes, Ask me to be on and course

6:47

one.i've heard a report as for awhile and

6:49

Dogs is mutual friends, but that and South.

6:52

Carolina. And Helena think and here we

6:54

are. I'm. Not only

6:56

glad to talk to you, I'm I'm very

6:58

glad to see that you're running these days.

7:00

You had some injuries the beginning of this

7:02

year on T. maybe talk about like what

7:04

happens because it was. I

7:06

figure of fairly serious got series of injuries

7:08

that that you experienced and and your back

7:11

to running now so let's talk a little

7:13

bit about that. Yeah graduate gradually running now

7:15

it's California I'm not been hour and a

7:17

half ago I had sex said with my

7:19

my doctor who did my Prp kind of

7:22

hold on that I was. I ran a

7:24

little bit on Monday on Tuesday read this

7:26

morning is an ass out the on like

7:28

out a bit a soreness like yeah style

7:30

it back on a bit south. ah I'm

7:33

sorry I get back to the injury ended

7:35

up. But twelve. Thirty

7:37

days before the trial is in Orlando Arms

7:39

kind of felt a little or time has

7:41

come in my upper glute side of my.

7:44

On. The good me

7:46

the area in with think anything of it is.

7:48

There's. Always something you know kind of bother

7:51

you this in and day by day that

7:53

a little worse little worse there are a

7:55

workout a week. From the trials

7:57

and the next them running with with Ryan and As

7:59

vaccine. Then an Air B B

8:01

down in Kissimmee Doctor Lando to

8:04

run the chorus and every. Like

8:06

you can have gone through Orlando downtown as

8:08

solar stoplights as us getaway for and every

8:10

stop lamb psych kind of poking at it

8:12

like the on it's like it's deafening up

8:15

as i stop when we start going understanding

8:17

and little worse and worse. Ah,

8:19

I'm. Aussie, where are we govern

8:21

trials in the early? they didn't. And

8:23

thing different my was it's a good issue of not too

8:25

worried about it. Ah, I'm. Though. He

8:28

finds out. Because. I'm sorry sorts

8:30

got worse by the day of the my previous

8:32

work on it and of being I six by

8:34

hundred or three by four hundred. On

8:37

the Tuesday. And it up. As

8:40

and or it wasn't getting any better will say

8:42

and said Aberdare pointed out my cause and have

8:44

done. They'd. Hundreds like to twenty two

8:46

under two oh nine of my last ones that are

8:48

pretty good. bath that a just like lock the bomb

8:50

at. I'd say go back now and I can him

8:53

Gov door. Ah yeah, I guess

8:55

limp went through a fifteen a check

8:57

out. Of. My

8:59

guy got jobs Orlando Thursday rest

9:01

Saturday. On. The

9:04

as our served state senator time off but

9:06

one ahead of the lined up like the

9:08

goal is and I said enough honestly. Ah,

9:11

power know and Sinhalese awfully I get over

9:13

it. Oh my god won't feel it. So.

9:15

The first gone to the raise, the first. Three.

9:17

From also nothing else I must have established

9:20

is getting worse and worse. So I kept

9:22

convince myself and I'll get through the center.

9:25

The demonic bottle at ten gets a half and

9:27

it just. I kept getting worse and worse. And

9:29

as an adult, And attaching a to

9:31

run in a few people I knew that

9:33

yeah right, might like yoga year or so.

9:35

you're living on my Yamaha blood. So.

9:37

It's either side of force it for another

9:39

couple miles and upon out by right around

9:42

fifteen ah the forcing so not not fun

9:44

and we also know is that it will

9:46

that a glue strain a really bad than

9:48

good needs ran go back to boulder tell

9:50

the difference rather than like watching their pores

9:53

miserable i was when they are noticeably i

9:55

got can roll from bad was info on

9:57

what's odds are as a. Gay.

9:59

On. A mile that fifty miles that thoughts

10:02

and base. It's not going to Guardian Also,

10:04

Ah, I'm M R I a

10:06

bug. To. S weeks after I tried

10:08

to like kind of pulled it off my it'll

10:10

get better Do it abundantly get better like I.

10:13

Have when my videos committee get m r

10:15

I saw got one and turns out i

10:17

tore my labor and for my good been

10:19

good minimis so. He.

10:22

Had not non optimal scenario. what are

10:24

your we outward were job and little

10:26

bit now. yeah not a modern optimal

10:28

scenario at all. and and I think

10:30

every runner has been in that situation

10:32

where they're running and something feels a

10:34

little off and it's a little tight.

10:37

Be have no idea what's going on

10:39

and you know the the hope is

10:41

Always let me just get the next

10:43

mile marker and it'll start feeling better

10:45

but that that is not a strategy

10:47

that works every single time on. I

10:49

know how hard it can be to

10:52

drop. Out Of a race, especially

10:54

a big race like. The.

10:56

Us Olympic Marathon Trials. I mean that

10:58

is, that's like runnings kind of Super

11:01

Bowl day for a lot of folks

11:03

with that hard for you and me.

11:05

Were you like thinking oh my god,

11:07

I'm a failure Or were you thinking

11:10

this is a logical decision to you

11:12

know, kind of preserve my future running

11:14

career? Like were you super logical about

11:17

it or or did you have those

11:19

have sort of natural emotional feelings about

11:21

you know, I'm I'm dropping out of

11:23

such an important race. Oh My. God.

11:26

Yeah I mean. Yes,

11:28

And no like I've the lot of disappointment like the

11:30

I thought on sit on the right that given top

11:32

twenty animus had enough to be drawn to the team

11:34

made on that there. Was

11:37

he aware that me roughly right there

11:39

so. Sir Sauces as

11:41

on shop on the day to be your best

11:43

but I just wasn't for the healthy and it's

11:45

harder here. Best. Support our

11:47

like. It's. Sauce Yeah a to do it like

11:50

I've. Only. Ever pulled out for an injury

11:52

At that point out the schism. Have. Night

11:54

a rough day you know? Ah, you

11:56

know and everyone has those out. Like.

11:58

Finding out yard. The about like a

12:01

good strain or whatever. felt. We.

12:03

Felt bad shopping our grabs a knowing

12:05

I'd torn three different. He. Opted

12:07

for muscles and ordered my labor. My that

12:09

they sybil in a little bit about him

12:12

by I you would Jones Automated of Damage

12:14

Control South and Ultimate You hours. In

12:16

a looking for the like this year and in

12:18

of a culture of them are gay world team

12:21

corrupt as december as they can't run. On.

12:24

The. A Savage had some other mad city on April

12:26

twentieth anymore but out of and how the game plan

12:28

for a while and about. Kind of like if you

12:30

pull up. Now. Before it's

12:32

too bad. maybe you can. You.

12:34

Get if as you stated goods train or somebody is

12:36

a could be on the line and enough. To.

12:39

S weeks. Ah, but that's not

12:41

that Not the case. A. Little.

12:44

Bit of this boy for sure but knowing just how

12:47

bad it was like i you've made the right decision

12:49

south. So. We're talking about. Russell.

12:51

Least three months, Maybe two and a

12:54

half months of have no running at

12:56

all. Your you just got started this

12:58

week. I'm. I'm. Serious Like what the

13:01

with the treatment look like You know cause

13:03

you had numerous things going on at the

13:05

same time with multiple muscle strains are tears

13:07

as tears hairs while you eat. when you

13:10

get injured you do it right Man Society

13:12

I I I go hard as as they

13:14

employed like you like a grade ford myself

13:16

with the sake of stress fractures I'd skip

13:18

running on it in ours is like voice

13:21

ah from us chances like I'll be fine

13:23

Get you know get better to just. As

13:26

he doesn't so. I.

13:28

Have one the highway few thousand haven't

13:30

actually learn the dogs dunbar to sell

13:32

ya sister were so young that like

13:35

walk us through a little bit about

13:37

like how you approached. Such.

13:39

As such a serious injury that dad

13:41

is multiple injuries and one because I'm

13:43

I'm sure the treatment for each one

13:46

was a little bit different and you

13:48

sort of how to combine them into

13:50

one approach, right? Yeah, so super. It's

13:52

pretty multifaceted with that being. Get defensive,

13:54

three different injuries and oneself. ah, what

13:57

the. I'm not good at his wrestling,

13:59

so on. The even like the next

14:01

leg i like the boulder know those

14:03

races on Saturday sunday so that sunday

14:05

after that's what i can function could

14:07

walk on by grabbing you can see

14:09

me but and other items can like

14:11

yoga my table and stopped as the

14:13

walk around like my apartment stuff. And.

14:16

Burma you're not ago the for the next most of

14:18

money money as in the pool awkward job for about

14:20

ninety minutes. Ah I'm hoping out

14:23

your for stuff out feel better and

14:25

it is dead in also ah. That

14:28

was for a week I was in the pool

14:30

open. oh yeah, but little better it didn't want

14:32

it's already them as we've. Seen.

14:34

Walking was a compulsive like it's not worth it's, not

14:36

worth it. And

14:38

then far they've all we need us by.

14:41

The at Emirates has what weird I was

14:43

going inferred needles P T ah you know

14:45

some. Other like

14:47

is manual work. ah I'm. Like

14:49

muscle stem that kind of work on it.

14:51

ah I'm in school that was the glutes

14:54

issue you know? Ah and but unlike good

14:56

band were exciting work on cyber problem was

14:58

is overdoing it to the point Where is

15:00

this gonna aid or any more suffering at

15:02

the M R? As a I we need

15:04

like loves, calm down. Suffered

15:06

companies as a strictly to report on is

15:08

hop on the bike with in Africa please

15:11

him away. I. As. The

15:13

Snc late March now so interviewees

15:15

out ever on. You know

15:17

why all a backup a week he owes a

15:20

little lever so on do that. That was three

15:22

weeks post prp by towards I guess the back

15:24

in the fabric she's may have messed up march

15:26

arms out the bike or more so because like

15:28

very very non impact. Pool. Running nuts?

15:31

What makes the donor? Place

15:33

too much suggests kind of forcing the legs

15:35

do in that our guys adding and bike

15:37

and then I mean I was over the

15:39

lever on all those March twenty fifth that

15:41

Monday. Now the ground. what's

15:43

this past Monday? Prefer a spot on

15:45

com slower for profit. I liked because

15:47

I like the i get asked if

15:49

I can ah but I guess. also

15:51

back and up and getting Prp. I'm

15:54

from back to Minnesota. My doctor got me

15:56

in game on the weekend opens going on

15:58

the weekend for me that like Saturday. The

16:00

first or second never that was, aren't you

16:02

Prp second getting really anywhere else until. later

16:05

in the month so. I'm hoping I

16:07

can a fast factor that had a recovery. So.

16:10

Let's define a couple things so that

16:12

we're not totally loosening anyone who's listening

16:14

right now. Prp as plate lip rich

16:16

plasma. Am I right on that? Your

16:18

thera? Yeah, so they take that your

16:20

blood ya. so take that. It was

16:22

like five or six miles of like

16:24

fairly large by the blood. For.

16:26

Dna. When the centrifuge spinach such as

16:29

the cure plasma they re inject it

16:31

into and it was. Like.

16:34

Non Dunkelman the number. Probably fifteen different

16:36

points throughout like my groin area, ads

16:38

work and all way around like my

16:40

glutes arm and around for like for

16:43

the back. So just every point about

16:45

labor I'm to help it like regenerate

16:47

the. I'm. In

16:49

college and or whatever and that so

16:51

yeah that connective tissue and they're connected.

16:53

This is a gas and then when

16:55

you said you are using of a

16:57

lever work levering what what exactly that

16:59

says The Okada abrupt Mans are all

17:01

their g so it's a say no

17:03

more. enough for some reason I know

17:05

exactly what you mean. Now somewhere else

17:07

to say it again. offering device you

17:09

put on these be shorts with these

17:11

rollers on the side army didn't use

17:13

a bungee.e o take wait offer and

17:15

and treadmill South The tool that I've

17:17

used. For. See more

17:19

than would have liked to have to come back

17:21

from some injuries but it seems to be used

17:23

for the stuff I'll see for me as like

17:26

just take off. What a far as the gop

17:28

the about forty pounds grasses of went off throughout

17:30

the past week. Was

17:32

I Forty pounds is just a way to odyssey take

17:34

the time of the pool and that are get time

17:36

off the bike Not of the poor for me South

17:39

was is as is a nice little for mental break

17:41

sell for between crossing our that I was I said

17:43

michael the minimum my two hours a day prostrating. My

17:46

kind of got the green light like a weaker

17:48

software prp. Yeah, I mean it. It

17:51

must be really hard because on the one

17:53

hand, you're dealing with a situation where. You've.

17:55

Got multiple injuries, They're.

17:58

Somewhat serious. You. Gotcha

18:00

rest in deal with ceiling

18:02

those injuries you can really

18:04

worry about training quote unquote

18:06

training but on the other

18:08

hand, you can't just lose

18:10

all your fitness over. Two.

18:13

To three months because you're really

18:15

gonna backslide and in lose all

18:17

of those games that you've gotten

18:19

over. You know your entire running

18:21

career that you've built up over

18:23

time and so is. That's why

18:25

I'm assuming your cross training for

18:27

an extraordinary two hours a day

18:29

on and Ennis know this reminds

18:31

me of like how to college

18:33

atmosphere where if you get hurt

18:35

and college your prove your kind

18:37

of expected to continue your training

18:39

on this. You. Know a stationary bike

18:41

or to get in the pool walk us

18:43

through. Some are your thoughts on you know

18:45

cross training for that much per day because

18:47

I think a lot of people here that

18:50

be like oh my god, are you supposed

18:52

to be resting? You know I. Are you

18:54

supposed to be getting better when you're exercising

18:56

so much per day? yeah as as build

18:58

my engine and I'll even like a backslide.

19:00

I had my God forsaken twice. I do.

19:04

In I set a minimum like back then

19:06

thousand a do like. Three. To

19:08

five hours a day so now and like some

19:10

mentally to to are so like I'm almost. Slacking.

19:13

A bit south and mom's out is

19:15

to fill that engine in. Also. And

19:18

will get into this eventually. You know about Light. Riot.

19:20

Is advice would you like the back My had they want

19:22

to go break this is my would record that's a massive

19:25

right A may be running from us five hours the house

19:27

it's like. So why would a. Six.

19:29

Hour bike ride bother me or what is three hours

19:31

in the pool? I body as like even as be

19:33

running. Running. Five

19:35

hours or we were more difficult than the and

19:37

of over three hours of biking for sex. You

19:39

know, like I feel like I forgot to do

19:41

like five hours on the bike, get equipment a

19:44

and ninety met running out. Of

19:46

me as as does build matter of the

19:48

base the keep an eye base as solid

19:50

as possible to so that when you do.

19:53

Hit. The ground running, that. For. Not your

19:55

legs cut out that like retail us up that

19:57

the engines rd rd there and still intact. The

20:00

role player? yeah, your legs. heads up Mom

20:02

quickly enough so. Ah, Yeah,

20:04

that's that's is the mentality. keep. Keep

20:06

that engines wrong. I love it. It seems

20:08

like a very aggressive mentality and in you

20:10

know you said earlier, you know you you

20:12

like to go big on in. I joke

20:15

that even with injuries, you like to go

20:17

big. Ah, Ah,

20:19

Do you think that mentality is is one

20:21

of the reasons why you've been so successful?

20:23

Because it seems like he just. You.

20:26

Recognize the extraordinary amount of

20:28

work it will take to.

20:31

Reach. An extraordinary goal. Say for

20:33

example, the fifty my a world record

20:36

and you know, like. It

20:38

it makes a lot of logical sense

20:40

like okay i'm me to be running

20:42

kind of fast for almost five hours

20:44

so why would five hours in the

20:46

pool or on the bike. You.

20:48

Know really bother me but I but

20:50

I think fruits for most people to

20:52

like have that kind of perspective. That's

20:55

an alien perspective there. like wow,

20:57

that is way too much time.

20:59

It's way too aggressive, but also.

21:02

At the same time I'm like well that's

21:04

what it takes and and I'm very deeply

21:06

respectful of it's. was wondering if you can

21:08

speak to a little bit of like your

21:10

relationship with. You. Know your aggression and

21:12

training yes is on say like whoever takes

21:14

and whatever I think in one else at

21:16

Asu I've lot of people that for the

21:18

red back on me what that's what his

21:20

dad's whereas plasma college coach even my it

21:22

from coach korea lazily ah meme now that

21:24

route running the are and up until i

21:26

decided that the dublin also they're pure marathon

21:28

groups or lot lot of regime pull back

21:30

but for me it's just like our optimize

21:32

our the everything I can the sport i

21:34

think. What? I want to do

21:37

requires a lot of. Extra work

21:39

you know like film that ends in time

21:41

on seat hundred forty on. I'm fifty miles

21:43

a week. ah you know even this morning

21:45

Iran does eight miles but I did forty

21:47

five minutes at free had stuff I see

21:49

the out for a our run ounces doing

21:51

all the little things is to get the

21:53

most out of what I'm doing every single

21:56

that bad things to max out your biotite

21:58

yes his eyes for me it i think

22:00

have to do the things they don't get.

22:02

As if somehow that could the enough. Got a

22:05

son hundred K World accurate? You don't in a

22:07

future now or go. Hope they get a world

22:09

title again. Have a shared like to do some

22:11

special yes we do some pretty special things and

22:13

training. And.

22:15

Nazi you want to save the most awesome Thanks for the race

22:17

day but yeah still be a with the. Had

22:20

to work behind it. The backup what you're about

22:22

to the do are trying to do and I

22:24

had always kind of. It's not on being injured

22:26

but I'd rather. Read. That line of

22:29

injury and on getting out see everything out of myself.

22:32

To. Go and see those things! Vs

22:34

is kind of doing solid training, cycle

22:36

boxes and being constantly healthy adults. Kind

22:39

of a the risk reward type thing,

22:41

but the the reward is. One.

22:43

Hot zone where the risk I'm opinion. Yeah.

22:46

I have you Sounds that. Sort.

22:48

Of as your career has progressed as

22:50

you've gotten a little older, you put

22:52

more importance on. The. Pre

22:54

have the cross training. the little

22:56

things like all the things that

22:58

sort of. Enable. You to

23:01

run one hundred and forty one hundred fifty

23:03

miles a week to stay healthy? You know

23:05

are all the things Asserts supplements you, not

23:08

the actual running you're doing. Because on one

23:10

hand, you gotta do the running. Because.

23:12

That's the thing that's the main thing

23:14

that's gonna help you get your goals.

23:16

When the other hand all the little

23:18

things support the mean saying and really

23:20

allow you to do at more consistently.

23:22

Has you're thinking on that evolved over

23:24

time since we now have eyes Me

23:26

kind of the one that would you

23:28

as a time for my own free

23:30

run, directs activation work, doing that stuff

23:32

away or Mexico or that is kind

23:35

of always innately that built in a

23:37

from a super super young as it

23:39

way. And I'll do

23:41

just against very rare based. Upon a foam roller

23:43

some quick band work that out the door and. Ten

23:46

minutes, you know, be when I was working full

23:48

time prior to joining hands and back into an

23:50

eighteen. Amazon the attic like for forty

23:52

five was my alarm. I get that are by.

23:55

By. The sides and I said said hop on

23:57

the formula just real quick flash and get out.

23:59

You know. How much you touch my toes!

24:01

Like. White lives things and go ah miss.

24:03

As to John Hansen's a member I was I

24:06

gave her run doing my staff. I pulled to

24:08

the park not day him as a media is

24:10

in power and used to an all kinds of

24:12

stuff on a on a mat and might sammy

24:15

really good as mama years yellow sajjad you gotta

24:17

gotta make sure we're already role for a job

24:19

you're not going to shop on prepared are you

24:21

My note sale as the cause of death and

24:24

some grub like woken up the respecting all that

24:26

like. Salute. Set Sail are so

24:28

I just honestly like. Validated everything

24:30

that I was doing and the opposite said.

24:33

Thumbs up the you're doing and plan in A minor

24:35

stuff that I still do to this day. I.

24:37

Had a little poster of Days and Ritzenhein

24:39

in my cross country locker when I was

24:42

in high school and self yeah whatever days

24:44

and says had the ah yes sir absolutely

24:46

I will yet you that yesterday mr the

24:48

hundred percent yeah that that's the thing to

24:50

are you drop their i'd grown up even

24:52

middle school high school as it was feel

24:54

written Galen in our that cover the guys

24:57

on on the Us side. Many

24:59

of these the other pick his brain whenever

25:01

be his teammate was was pretty cool. rubber

25:03

join hands and so. He

25:07

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26:54

I'm excited to hear the are actually

26:56

doing some real running outside your full

26:58

body weight these days. You said you

27:00

ran eight miles this morning on walk

27:03

us through a little bit of like.

27:05

What? Your first run was like, I

27:07

mean what? What is the approach for

27:09

someone who. Has torn a

27:12

couple muscles who has had labor

27:14

and issues and now they're getting

27:16

back into running with it like.

27:18

Fifteen. Minutes of just very easy

27:20

jogging just to see how it sounds

27:22

like. how do you progress from. Months.

27:25

Of being injured to to go in for an eight

27:27

mile run. Yeah oh this. So.

27:29

I'll say serious forsett where I was ever

27:31

the to get after some by sessions. ah

27:33

you know. Keep that volume and

27:35

four. Cylinder in the

27:38

Jan. Every other day kind

27:40

of this getting stronger arms race her

27:42

so I do they the first. That's an

27:44

easy, below easier deathly sit. Have gone about

27:46

ten, fifteen minutes and have gone about twenty

27:48

eight man for miles. And.

27:52

Just you know is is kind of. Testing. The

27:54

waters see how things felt. I was sitting south a

27:56

little. Little. Awkward were less or is fluid

27:58

up with them when I ran on Tuesday. ah

28:00

but what a more formal been

28:02

a little easier aren't though fiona

28:04

into some like residual out. Soreness,

28:07

And stuff and that's when asked me to go

28:10

by doctor earlier Today is I the outs have

28:12

your back off all about a cop based in

28:14

the pool ah he had shot ago ya every

28:16

other day running. plenty to go back to back

28:18

when he liked but if you do it right

28:20

you'd probably be. Full. Bore com

28:22

you know early May May for so that's

28:24

kind of fingers fall from Santa. Listen to

28:27

have. Ah, I'm the I

28:29

itself. You. Know self. About.

28:31

As good as it could have easily I think it is.

28:34

Come off of. you know how. Severe.

28:36

The injury was somebody a job had

28:38

had great hair with with methods years

28:40

in arma P T tile on block

28:42

of long while my chiropractor south is

28:44

nice everything's like food moving marks. I'm

28:47

size their past and I've seen doctor

28:49

been granted in Minnesota com check up

28:51

on me to make sure returned to

28:53

runs don't smooth so I'm definitely does

28:55

as cheaper. To. Do we tell me give a

28:57

good? I mean for sure. So. Yes, Sir

28:59

Sounds like you know, after being

29:02

injured for two to three months

29:04

pretty seriously. With.

29:06

A really good team around you.

29:08

It's still gonna take. A

29:11

minimum of about six weeks.

29:13

Of. Sort of this long onramp. back to

29:15

normal training to get you to a level

29:17

where maybe you're comfortable running one hundred miles

29:19

a week? Or one hundred and twenty miles

29:22

a week. And I

29:24

think that's just like a really good

29:26

lesson for anybody listening has dealing with

29:28

a serious injury is that. Even

29:30

with. The. Best team around

29:32

you with physios and coaches and

29:35

massage therapists and all these folks

29:37

helping you navigate this time of

29:39

uncertainty is still gonna take like

29:41

a month or two once you're

29:43

healthy to get back to where

29:45

you were an even when you're

29:48

back to normal training. You're.

29:50

Probably not going to have the same fitness

29:52

level that you did in like early January

29:54

When you are ready to run say it's

29:56

to fifteen marathon so I think that's is.

29:59

Is eating. Urging that even some of

30:01

the best runners in the world like

30:03

take a long time to get back

30:06

to their regular fitness level steal from

30:08

an injury. And and I think that's

30:10

encouraging because. You. Know you're you're

30:12

one of the best runners in the world and

30:14

it still takes months and months and months to

30:16

heal and get back into things. Yeah, it was

30:19

has it was as get right, you know and

30:21

do it right. Words like. I said

30:23

wonder. What? About the be racing york

30:25

up with him as a santa. Ana when

30:27

one hundred kids I'd have been on than lot about us

30:29

up of the world's him and I folks on that December seven

30:31

been out like. Had to scrap that. Had

30:34

to scrap way. My summary Things like I

30:36

like was just get healthy through. The.

30:38

The slides the back after the spring I

30:40

guess. kind of early spring I guess. but

30:43

there's a spring spilled fitness through the summer.

30:45

Like. Have one training don't do

30:47

any super says has a crazy to get

30:49

set up seat Campos. Susan.

30:51

Hills classic stuff like Bill that the long

30:53

run base. And they

30:55

get like get specific you know back end of

30:58

August. September. October and than of least

31:00

an hour of it up on were selected for the

31:02

world see him and were for honed in on that

31:04

December seventh but was gonna gonna. Prepare.

31:06

As we are and does have that big said

31:08

they'd circled on December seventh and is now we

31:10

have time and not Russia which is on eyes

31:12

a person that wants to was rushed to quickly

31:15

but it's it's my team at always like seal

31:17

out a little that like. You

31:19

know we have time. You know? I feel like that's

31:21

exactly Tommy attacks. like like ones world again I'm a

31:23

summer some is like is a yet it like don't

31:25

push her and up like I'd now on for four

31:28

days in a run on the ground Le Bron Thread

31:30

a loss for dad's probably. Probably

31:32

a little aggressive. so yeah, man is that

31:34

aggression again. but at the same time like

31:37

that aggression is also get you onto the

31:39

bike for hours and hours or into the

31:41

pool for hours and and that certainly helping

31:43

you same great shape. Of. Have

31:46

you? have you done? anything? Into.

31:49

Actually, let me back up a second

31:51

own double click on something you said

31:53

you said. Something interesting to me was

31:55

like our we're going to do basic

31:58

things like twos and hills Hills. The

32:00

athletes some variation of a hill work

32:02

out what or two's I two hundred

32:04

to say the classic as as I

32:06

said days and work out where you

32:08

go are. Like. A. Lot

32:10

of as I'm a sort of. it'll be like, you know, Gov

32:13

eight bytes, you hundred two hundred dog and

32:15

then go by god you eight by thirty

32:17

second house yards. basic kind of speed work

32:19

and I'll say just gone back to even

32:21

like I'm thinking out loud for as on

32:24

my same as like and hills to just

32:26

get stronger you know, like without. The

32:28

Indigo on the track and rep. For.

32:31

Six Eraser and I like to scold do

32:33

thirty Forty five Six Be Nine I can

32:35

hills yada as as an intercession that kind

32:37

of a a plaid the potential my college

32:39

coach kind of the staples as early season

32:42

was just go on the hills are you

32:44

know ah yes it to the tempo then.

32:47

He has hundred the general running fitness

32:49

without getting super super specific. yeah I

32:51

think the like the introductory speed sessions

32:53

I think her are under for so

32:55

many different reasons because you know so

32:57

many runners loves to to. I'm going

32:59

to go run six by eight hundred

33:01

and they're trying to run eight hundred

33:03

that like you know their mile race

33:05

pace or something crazy for work out

33:07

like that and you know I think

33:09

especially for it for adult runners you

33:12

know who are not world record holders.

33:14

It you get more out as

33:16

some of the easier workouts cause

33:18

it's just more sustainable. Ah the

33:20

are more developmental in nature and

33:22

less specific and he just builds

33:24

more teeth abilities. From doing stuff

33:26

like that route when you sir

33:28

to and of real specific stuff

33:30

it's fun and it looks so

33:33

sexy on Strother you're going to

33:35

get so many kudos but. You.

33:37

Know it's very specific and really finals

33:39

you down a very narrow pass. I

33:41

love the general staff because I think

33:43

that's that's what Bills or Capacity overtime

33:45

on. Let let me let me get

33:47

off my my. General training so

33:49

box for a second. Now I know I

33:51

love that stuff. Must now you're good. Like

33:54

there's some to at a given my my

33:56

marathon build my initial one it's when it's

33:58

enough to see I am and plan. The

34:00

coach me I finish okay I could

34:02

be legally. And. There with hard work and

34:04

other. Ticket Sales rep. I

34:06

saw that seasons partial plans and groups for

34:08

the Minnesota golfers out and got a divorce

34:11

which was an awesome job at a college.

34:13

Loved it! And

34:15

like middle the week with his hearted. you

34:18

know that the more many officer more money

34:20

on making the sells out. So it's most

34:22

days were. Seven. Thirty. Five.

34:25

Thirty secs A that's enough. Run before double

34:27

after dinner, go to sleep in our dinner

34:29

much all of a life is like ah

34:31

I'm like the weekends a doozy free up

34:33

depending on when games or said Dc do

34:35

like attacks us and Saturday on in the

34:37

long run. Sunday with in the middle leak

34:40

was like was has hampered tempo do that

34:42

a lot like to jog the like the

34:44

river road hill and do like he'll repeat

34:46

like long hills so when the staples like

34:48

even a specific marathon block I was doing.

34:51

Like. Ninety Sixty Nine year two minute

34:53

rapture minute wraps armored like ninety seconds

34:55

or six. Second down crest that ninety

34:57

juggled our coverage. Three four sets, jog

34:59

on donuts and shoes as get into

35:01

it like it's. Five. Twenty in

35:03

the morning Days like you notice is it does get a

35:05

good effort and south and I think that's. No

35:08

way does still. Against build a lot

35:10

of fitness near Moscow Power some power to

35:12

ya ran. To obscene ten off

35:14

of that that kind of cycle you

35:16

know yet funny. I ran my my

35:18

Lpr after not really doing like too

35:20

many superfast hard workouts are like how

35:23

and to sue and like strides in

35:25

to hundreds and you know as they

35:27

go to and somehow work has really

35:29

funny. Did you

35:31

like sort of romanticize that time

35:33

in your life where. All

35:35

you did was like train in the

35:37

morning, go to work, train in the

35:39

evening, go to sleep and like that

35:42

was your life because I had that

35:44

experience to right after college. I was

35:46

living at home for about a year

35:48

after college and I was running like

35:50

eighty eighty five miles a week which

35:52

is a lot for me at the

35:54

time and I like a big commute

35:56

into Boston and so my entire day

35:58

was just running com. Reading, working, eating

36:00

a little bit and sleeping and I

36:02

did nothing else and it was awful.

36:05

but I sort of look back on

36:07

and I'm like it was so simple

36:09

and there's something beautiful about that. Yeah,

36:11

you just like I didn't have time

36:13

to think use operated I'd is automatic

36:15

like alarm goes off, bang, drawn your

36:17

stuff. Bathroom. Like that

36:19

quick rollout you banana live and on

36:21

the elevator. Let. Them go.

36:25

Get. Back. Ten. Minutes a

36:27

stretch rollout, sour quick breakfast. Bomb

36:29

Office? Yeah. Just like. Day

36:32

in, day out. that was at the yeah I get

36:34

it was just like you're on autopilot. Was

36:37

now I'm pretty forcing where my day is.

36:39

Completely. Surrounded. Her.

36:42

Like my my day operates on my training

36:44

you know, like I'm for said that's kind

36:46

of Alaska do most days which is great.

36:49

But sometimes you over think Adnan that was his

36:51

mom. Seal off the lot more to do back

36:54

then but those are muslim or said bikes isn't

36:56

an option is had a bomb Bomb Bomb Bomb

36:58

above. Not like. You. Know does he? I

37:00

admit I met when my friends morning eighty ah

37:02

I'm. Out. Here in North Polar

37:04

for runners like we're going to be to

37:07

Seven says like of see a little more

37:09

routine the most days on. pretty retained and

37:11

like the same time I run but after

37:13

the middle bad like pretty unstructured besides like

37:16

when I mean my my want stopped and

37:18

my second session on. The.

37:20

Ads definitely double romanticize it a little bit.

37:22

It's a. It's is

37:24

a grind for sir not that are. What?

37:27

Was that sexy? Seriously? By the opposite

37:29

though he added done some sauce are

37:32

sexist. The I remember thinking myself i

37:34

never want do this again but at

37:36

the same time the. The

37:39

the lack of thinking is something that

37:41

I really like. I think there's really

37:43

something to be said about. Having

37:45

a schedule where. You.

37:48

Don't give yourself any time or opportunity to

37:50

second guess yourself or to say I am.

37:52

I'm motivated to go do this work out

37:54

is of not you time to think about

37:57

that, You just need to go do it.

38:00

And I really like that. Could I

38:02

could schedule laying and and sort of

38:04

putting some kind of structure around you're

38:06

running? is is is a really good

38:09

thing for just adherence and motivation and

38:11

surges keeping yourself on track. Ah Charlie,

38:13

let's switch gears a little bit and

38:15

talk about. Your. Run last

38:18

year the fifty mile World Record

38:20

you ran fifty miles in for

38:22

forty eight twenty one. Which.

38:25

On I had to do the math on S.

38:27

It's about five forty six a mile. I'm.

38:30

Just so impressed with a record like

38:32

this because it seems like such a

38:34

hard distance to run. Wealth is long

38:37

enough to obviously be a pretty long

38:39

ultra marathon, but it also seems short

38:41

enough where you can run it pretty

38:43

hard. How did you

38:46

prepare for a performance like this?

38:48

Can you give us a glimpse

38:50

into you? know your mileage levels,

38:52

your key workout sessions, and really

38:54

how you approached the demands of.

38:57

Train or on. Sixty miles at you

38:59

know five forty six mile. Yeah I'm

39:01

into the so far as as a

39:03

lot of our lifetime on be mechanic.

39:05

He moved cumulative the to build up

39:08

throughout the build sell it started really.

39:10

Late. July early I guess. ah hadn't

39:12

for know kind of circle back several

39:14

hours and hours of the your twentieth

39:17

my grade for cycle. That's when the

39:19

on because window opened up. And. I

39:21

didn't get a chance to race or is January

39:23

twenty two of my Christmas every twenty three. And

39:26

was really. All. That set to that

39:28

times as light. As

39:30

time I read it and of are they

39:32

take a step back. Rubs is purely kind

39:34

of crossing almost for a large majority of

39:36

a point where you so now it's on

39:39

that note on an actual running done on

39:41

spend a mixture of recovered probably from the

39:43

say grow and Richie with everything down My

39:46

coaches very conservative and. Like. Referee sorry

39:48

I cracked the my say com and

39:50

asked so ah I'm. So. Really, I

39:52

once housed new as fully healthy able to build

39:54

up for it do Atl on the calendar. Arms

39:56

I like. Let's let's double down to Med

39:59

South. The are gonna walk you

40:01

through I guess my my kind of. Cycling.

40:03

That doesn't like racing earth. At

40:06

night. I'll call you to recycle

40:08

and under would reset south. It was

40:10

a typical like Tuesday. Like. Temple

40:12

Session products access and Sunday at

40:15

long run from going. I

40:17

got to Tom Watson here in Boulder all

40:19

do drills, couple thrive change and do flask

40:21

and I'd go run like I'm not coming back

40:23

to the lot until I door on. Twenty.

40:26

Four twenty five miles at. Sub.

40:28

Six days out the gate does holding it. Ah,

40:31

Come back and and seek out that afternoon

40:34

than the next week I'll go I go

40:36

Wednesday big recession nice like a broken tempo

40:38

I'd. Three. By four miles and

40:40

then the next Saturday it also be another and

40:42

the war as as and like a longer warm

40:44

up. And. Go and do like a five

40:46

mile tempo. Mouth. Floats to my

40:49

post. Martha Martha About One cool on

40:51

the utter. Twenty. Four smiles in

40:53

the morning and then reset bucks the Tuesday.

40:56

Friday. Saturday when they Saturday. So that's

40:58

kind of how I followed it by

41:00

the strength training the day before. Every

41:03

session is to get stuff like more

41:05

activated firing not enough for teaching. Ah,

41:08

and then I'll double every single day besides

41:10

Monday Sept, the Nazi Marcus. That's when I

41:12

see Marcus. I'm size airfare such as that

41:14

be using easy, just fourteen or fifteen miles

41:17

in the morning. But the recover days were

41:19

fourteen for fifteen five depending on on how

41:21

I felt and and was structured human on

41:23

the long run day's ride you. Twenty

41:25

four in the morning. I'm on doubling back to

41:28

get sick so caught up or thirty piece on

41:30

the their south to the tone of. Mileage

41:32

they block work in others

41:34

boss between was like first

41:36

week of August to be.

41:39

While I. Really wanted a chance and

41:41

I'll still hundred forty mile week I came down

41:43

from one hundred forty a salary for hims the

41:45

south I got so will say i kind of

41:47

that stretch out in I had four weeks of.

41:50

Four. Weeks within their that we're in a one

41:52

Forty one Forty five. The book Ends ones were

41:55

you know, One thirty five On thirty Three One

41:57

Thirty Two. On had like a one twenty

41:59

eight hi. You. What

42:01

lot of volume flyer miles from.

42:04

Archaeologists kind of extracurricular stuff may be

42:06

sure most everything's fluid biggest not extra

42:09

growing ancillary work. He like us in

42:11

that the activation. Hard. For you

42:13

on poster on your posts Lift all that

42:15

stuff. On just a. Gonna

42:18

him to be able to handle the work well, but

42:20

those canada. The. Gist of it.

42:22

So why I'm assuming I'm assuming you're

42:24

sleeping like thirteen hours a day to

42:26

recover from all this. So I'll sleep

42:28

in a lot. So ones as anomaly

42:31

now which is like either this is

42:33

is the tend to story itself. In.

42:35

College. I'm like.

42:38

Hour. Nap or because there's one time he

42:40

got too close to practice where I'd say

42:42

we've access to thirty everyday and I took

42:44

an apple like noon a look. Bad news

42:46

is to twenty two and woke up. And.

42:49

Are just like beings idea that hit me

42:51

ah yeah my freshman year and luckily I

42:53

was a block from locker and such as

42:56

the of busted over your quick on your

42:58

chains and and want to practice but I'm

43:00

so sense and I really have an actress

43:02

ask me who you're having hired again yeah

43:05

I got to be super subsided now but

43:07

on the on like most mornings are are

43:09

most nights I'm in bed at eight pm.

43:11

Rape and co. Five. Forty Five.

43:13

As if I liked what they have a big session.

43:16

I guess that your Sunday session I'll get up at.

43:18

Five. Fifteen a sitter make my bottles

43:20

was er activation. And. Exactly. Get those

43:22

started by. Seven. Fifteen is sent

43:25

me a seven and virgin center at the

43:27

very latest. Omsk as those are

43:29

sometimes. Two. And a half hour

43:31

morning shiite you get on. it's. Ten

43:33

Ten thirty so like like been hampered double than

43:35

seven hours later some a doubling like super super

43:37

late. Ah, I'm. Be.

43:39

A lot of like. Is but it's

43:41

is a hit The had the rock at

43:44

at a fight on cast out within five

43:46

minutes. you know it's it's her phone down

43:48

had down lights out so. What walk

43:50

us through a little bit of like what

43:52

a long run at six minute mile pace

43:54

feels like to the seems like he just

43:56

get right into it. You know you you

43:58

don't have a mile or. To where

44:00

you know you're just warming up. You

44:02

sort of just. Going. Right

44:04

into six minute pace and so like

44:07

it is that an easy effort for

44:09

you like would where do you consider

44:11

zone to? I know a lot of

44:13

runners right now. kind of anchor they're

44:15

easy running. Which. A long run

44:18

is usually kind of just a glorified easy

44:20

run for a lot of runners is just

44:22

as a longer easy run by you're approaching

44:24

in a little bit differently. I'm wondering like

44:26

what your mindset is on that yeah has

44:28

has been other the to be semi uncomfortable

44:30

for a very very long time. like from

44:33

the gun because that's like that kind of

44:35

what a marathon as acids like you wanna

44:37

be pretty relaxed like. Too. Easy enough

44:39

what it's gonna be uncovered in extended targets.

44:41

Very uncomfortable, hopefully after. Yeah. Thirty

44:44

is taking on Motwani. Sex

44:46

is kind of the similarly. not like getting on it

44:49

right away and stick in it and been in that

44:51

kind of had space were. Like. You're

44:53

not know, you know they're cracking but it's not

44:55

easy in I'll sell and that says some that

44:58

I've always done. Like. A cell that

45:00

is like those type of efforts? You know it's not.

45:02

Where I do anything at marathon and

45:05

def way above my bonnie. A thirty

45:07

seconds Blasio by Forty Five Forty five

45:09

five ft bags hold that for of

45:11

super super long time and honestly longer

45:14

than. A pretty much. Anyone

45:16

you can name it also and has

45:18

just been a long long build have

45:20

to stay progress in although from from

45:22

college class guys a build me up

45:24

the out the the long run were

45:26

although the guys were he relative of

45:29

over two hours browser whimpers like can

45:31

handle it moscow be yours was just

45:33

in recovering well off of that has

45:35

been out of course sub sex very

45:37

very very early on stick in it

45:39

and on the cover off been carried

45:41

a dude you know a week or

45:43

so again later south. ah yes as

45:45

I get practicing that. Is

45:47

been in that space where it's allies had

45:49

not. Super easy but it's

45:52

not super hard and dislike sitting there

45:54

and getting used to it and enjoying

45:56

it. and arm is kind of semi

45:58

race practice an extent nothing. That to

46:00

like one of your slowest days of the

46:02

week you know I've and maybe one a

46:04

money your double sessions has dislike You know

46:07

an easy job like what are some other

46:09

really easy mile for kind of pieces that

46:11

at a man it's like first mob is

46:13

seven forty sevens happy you know and like

46:15

a my sake especially like or say go

46:18

run that twenty five miles that you know

46:20

five forty five that if the best in

46:22

the morning like the next that evening five

46:24

gonna be. Super. Chill super slow

46:26

this flushing suffer you feel pretty bad first

46:28

of miles the you said we feel little

46:30

butter towards the and south that in as

46:32

com and a goal that to sublet like

46:34

a time I beat course it out but

46:36

never bed and submit a post on there

46:38

are nowhere near it on even some mornings

46:41

were like i'll go back and the other

46:43

next Monday morning a professional. Gonna sunday.

46:45

Or. The Fourteen or Fifteen and will be here.

46:48

Seven Twenty taste like at the fastest l

46:50

are made by the overall average of Seven

46:52

Twenty First Miles. Had. Him sometimes

46:54

near eight minutes says this. Is.

46:57

Forcing everything out like no rush recovery recovery

46:59

zone? I'm I'm not. You are ya gonna

47:01

laugh at this? you mentioned zone to and

47:03

I can tell you what zone to as

47:05

you know I gaia. The. Ice as

47:07

has been on my along with a Smile

47:09

on my temple terrace my in a threshold

47:12

the Assassins and they're not number on specific

47:14

that work and of the recovered as so.

47:16

Yeah. You, you are. You are

47:18

a runner, so you care about

47:21

pace. You are not some lab

47:23

experiments caring about your physiological states

47:25

in some zone or something like

47:27

that. And and I think. You.

47:30

Know. Hearing that you're running

47:32

Seven Forty Five Seven fifty

47:34

pace. That. Is two

47:37

minutes per mile slower.

47:39

Than. Your sixty mile pace.

47:42

And so that's probably two

47:44

and a half minutes faster

47:46

or slower rather than your

47:48

actual marathon pace. So. Putting.

47:50

It into perspective like that actually makes it

47:52

seem very very easy. Very slow. You know,

47:54

I think a lot of runners you know

47:57

they like. Oh, I can run a marathon

47:59

and you know, Three O Two or

48:01

something and that seven minute mile pace.

48:03

You know are you doing your easy

48:05

runs at nine minute mile pace? They

48:07

may not be. And so that the

48:09

spread of of easy to race pace

48:11

and sort of their the relationship between

48:13

these pace I think is really important.

48:16

you know and I think you know

48:18

just hearing is how about how you

48:20

just run twenty four miles at six

48:22

minute mile pace? I know you know

48:24

many listeners might be clutching their pearls

48:26

a little bit, but adding that contacts

48:28

is really important because. You're getting

48:30

your recovery on some of these runs.

48:32

Ah, ends. You know that's was enabling

48:35

you to actually hammer on these long

48:37

runs to? Oh yeah, that's the thing

48:39

I given. You know what? am I.

48:42

Like. Were my best friends and therefore

48:44

chambers Noah Dryad if we run together

48:46

will die a smidge Automatically get that

48:48

an eight mile for a minute twice

48:50

so. We're. Using and that for. L

48:53

a least one miles by sometimes

48:55

to. Two. Miles like on

48:57

an easy run will end up advising

48:59

seven thirty five said forty for this

49:01

in easy. A depending on

49:03

own or down will hit like a day.

49:06

We ran like eight miles, an hour or

49:08

fifteen I miss and fifty seconds like who

49:10

we ran able to batman whoops yells it's

49:12

is pure recovery ya know the to or

49:14

nine guy in also were just like it's.

49:17

To. Go out, get the miles, Go home

49:19

recover. You know that? That's all. That's.

49:21

All those kind of they serve. Really?

49:23

Yeah, I've had Matt Meyer on the

49:25

podcast and he's a runner. He lives

49:27

in Boulder, he's running coach, strength coach.

49:30

I think he's run about two thirty

49:32

four and the marathon so you know

49:34

great human being, great guy yeah I

49:36

and he loves calling some he's really

49:38

slow miles to dog shit pace which

49:40

which I find hilarious and a society

49:42

you know how slow can we go?

49:44

you know here's like a to thirty

49:46

four marathon or do and runs a

49:48

like eight thirty per mile. Which for

49:50

someone like that. Is just such

49:53

an easy job and. It's.

49:55

Helpful to know that it's almost necessary to

49:58

treat some your miles as like. I'm.

50:00

Getting into miles, but there's

50:03

no performance expectations right now

50:05

and differentiating between. These.

50:07

Are important Miles Pace is important. I

50:09

need to hit this. And then

50:12

some miles or not that importance and you can

50:14

just sort of. Do. Your do

50:16

your know of draughty miles i love

50:18

that term and and just get in

50:20

some some easy time on seat and

50:22

your maybe and zone one but who

50:24

cares You know you're you're getting that

50:26

recovery you're getting in the volumes and

50:28

it enables the harder work that is

50:30

actually going to help you accomplish your

50:32

goals. yell out random it a out

50:34

my forward who had Hansen said rak

50:36

be why the ice third and boss

50:38

and forth New York ah but we

50:40

called the sadr actual cause like our

50:42

side or runs pride appointee or in

50:44

trials. We. Wouldn't break. We'd.

50:46

Really like nightmare. The first mile any be like

50:48

you like this is he just got to self

50:50

if it's too slow for you that he's dragging

50:52

it's feet like. Like cutting.

50:55

The heck out of his shoes. Diseases like what

50:57

is suffering his feet is active. This is how

50:59

like you know Kennedy like This is what we

51:01

do on our side or month band like we.

51:03

Just flush it out like it's not hard, it's

51:06

just. Go. Get four five miles

51:08

south. Yes, You do for miles

51:10

as a forty. Methods like wherever you like with

51:12

where you have the same work out tomorrow. You

51:14

know like were like about the gop? You know

51:16

it. It'll work out like no worries, I'm on.

51:18

Be just a me. just fine. So. Ah

51:20

yes, and that's you know, In

51:23

one the world does marathoners. I just. That.

51:26

The goals or cover on the as you know don't. The

51:28

I could get any actual fitness for running. Four.

51:31

To six miles down the evening. Yeah. There's

51:33

there's that wonderful Kenyan tradition of like

51:35

starting your runs at like nine minute

51:37

mile pace and you'll have these, you

51:39

know, two oh, five marathoners running the

51:41

first couple miles or commoner. So they're

51:44

run at like nine minute mile pace

51:46

which which I think it's just. It's.

51:48

Kind of funny, but it's also. Very.

51:51

Instructive and and it just shows that

51:53

you don't have to hammer all the

51:55

time and and some of that slow

51:57

running is really important on we've certainly

51:59

got off rak from from your fifty

52:02

mile world record here Charlie like have

52:04

a follow up question I had for

52:06

you was how did you approach fueling

52:08

for. A fifty mile World

52:10

Record! So you are running for

52:12

four hours and forty eight minutes?

52:14

That is. You know,

52:16

similar to in amount of time that

52:18

many runners withstand running a marathon did?

52:21

Did you have sort of a similar

52:23

fueling strategy as you would in a

52:25

marathon into Sort of went on for

52:27

a longer time period for you? exactly?

52:29

Yeah. So in this is where. I.

52:31

Can of soda cans of earlier. full circle. Back

52:33

to it when I met him injured and twenty

52:36

two so I still need him out. Teach you

52:38

this past Fox I wasn't. I said enough earlier

52:40

and point hydrated. Get it? Says

52:42

I was think I can double dare. You.

52:44

A marathon as a workout like a month

52:46

out from. The. Fifty miler.

52:50

And. Just not paper over there for

52:52

at Nasa's slowly taper demo C

52:54

Q and then do a to

52:56

taper four weeks later for. Tunnel

52:59

Health South. And and of work

53:01

out Mccurdy Micro without does for out to to

53:03

be one case a standard a new is way

53:06

better than to eighteen sign up. Running into sixteen

53:08

ten only time I've got hit that exact second

53:10

which is a little bit of a bummer. I

53:12

think. void a browsing to fifteen low, maybe two

53:14

fourteen I say it. but. I

53:16

digress with having said feeling wise I had

53:18

a very I'd I knew if I have

53:21

nailed feeling like you know that is gonna

53:23

have been about on south there was like

53:25

a two point nine four mile loop. Saw

53:27

Ruff overthrew miles at a bottle south out

53:29

a plan set up of. For.

53:32

His bottle is gonna be. it was just electrolytes

53:34

with Martin Jol on it. Or

53:37

third one was as liquid carbs are Twenty

53:39

games of of cards there and the next

53:41

bottle was liquid carbs with a ketone shot.

53:43

Let's I wrote a that one two three

53:46

wanted rear ruff every five Care. On

53:48

Summerhill was a little more unique and na said

53:50

I'd put a contracts in the that you

53:52

were doing. You know there's a three Malibu

53:54

North Pole. There's a slight. Can. Your time

53:56

off the park after you've been on Monarch Road

53:59

up there. It did as a three mile

54:01

overture. Two point nine, seven right set up a

54:03

bottle. Like. Three miles in from Com Os

54:05

and Leaders repeated into the room. I'll itself

54:07

on your data. A twenty four mile at

54:09

Five Thirty two. Pay there in out a

54:11

month out from a card is the practice.

54:14

For that and into play you know in

54:16

the marathon so I'd I'd gotten a down

54:18

now the down South getting towards Tunnel Hello

54:21

like it's a unique snare exit that the

54:23

double bag alter ego. Roughly. Thirty

54:25

miles south. Thirty. Miles know or

54:27

thirty miles back to the finish and you

54:29

continue straight for Ruff. Another eleven or so

54:31

and you come back down to defend ourselves

54:33

in a double bag. Restarted Fitness at the

54:35

Center, the same central area. And

54:38

not every. Every side care good

54:41

I could have enough in a major marathon are

54:43

like that are like Rademacher D or I get

54:45

back to sell. it was like I know neither

54:47

one. Get get the my carbs and ah monsieur

54:49

want to keep the the key? Don't just never

54:51

focus on deaf. Want to make sure I'm saying

54:54

probably hydrated as well. So. On.

54:56

The station that are being the abs are to

54:58

be about five miles. There's temptations that my crew

55:01

could be at those like. Don't. Call me

55:03

for like five point five. Ten Point

55:05

Nine. Thirteen. Points up and

55:07

sixteen points out. Then. Nineteen.

55:10

Twenty. Five or six Sl but says little

55:13

longer, a little shorter. roughly. Five is what abs

55:15

out to be South. I just kind of. Sort.

55:17

Of copy and paste the what I did in

55:19

the marathon by the slant on electrolytes in a

55:22

more than forty dell. Some get in or one

55:24

sixty of supporting i'm the carb. They're. So.

55:26

We're more carbs says would like side suburbs

55:28

options. They hydrated. And the next one

55:30

was just can be a bottle of on. With.

55:32

Would Carson City don't shot as one back

55:34

and forth. Those two. On our side

55:37

Tetons and and X just asked arms in

55:39

my in my house Isis: guess I I

55:41

needed that and ended up using a mad

55:43

about mile. Forty Two Forty three. Arms

55:45

as a gap between I'd. Like.

55:47

To Thirty Nine Point Somethin And almost

55:49

like forty seven Or forty as. And

55:52

forty Seven right? There wasn't any. Space.

55:54

And all their souls. I, I. Thought.

55:57

I want to save it up on Lot Forty five and

55:59

a burned at it. Forty do centers news, get

56:01

tired and run low on gas so on

56:03

and up. One day I was just trying

56:05

to get as much as I could now

56:07

scan of the my gives a put myself through

56:09

already got kind of hard was. Or

56:12

it's getting hard. Quite like you're gonna feel better.

56:14

Like. When. You get units essence of get it,

56:16

finish it and like makes you finish all the liquid

56:18

neck and can make you feel better. Known as Peloton

56:20

my game I'd like. I'd. I don't

56:22

feel good right now like my son feels a little. For

56:24

Pledges Drag this would give it five minutes and it'll start

56:27

taken. And the carbs you know you have. A.

56:29

Psyche Pencil gaming. They don't feel any better than

56:31

they all by the don't feel any better but.

56:34

Three. Miles of ahead of minutes bottle of death

56:36

with feel better than or my next jelly. Now

56:38

Sixty Point is is all my games over and

56:40

over and over on Broadway. Thousand on the sides

56:42

I use was the our ten the the gel

56:44

had to. Watch. Less ice in

56:46

the bottle. gel paid to it but it's a gel

56:48

says black sites. Liquid. Cards key

56:51

don't. Want. To want to want to

56:53

repeating throughout it so. I'm. A big

56:55

fan of the mind games. You know

56:57

we can call this positive self talk

56:59

We can call this are being delusional.

57:01

We can call this lying to yourself.

57:03

Whatever it is, I think you should

57:05

embrace it. You know, like I actively

57:08

lie to myself in races You feel

57:10

good. This. Is into uncomfortable?

57:12

You have more in the tank, you

57:14

know? I go out for run minutes

57:16

like leading rain and thirty three degrees.

57:18

I tell myself this is a great

57:20

day for Ron. I'm having so much

57:22

fun out here. So yeah I'd I'd

57:24

I think runner should be a little

57:26

bit more delusional. I might I help

57:28

them get a little more out of

57:30

themselves are but did you? do You

57:32

feel. You. Know powerful, well fueled,

57:35

energetic in say the last ten

57:37

miles or so of the city

57:39

milers to the seems like you're

57:41

feeling approach was was pretty dials.

57:43

I mean you're you're you're You

57:45

have a plan for hydration, electrolytes,

57:47

carbohydrates, reading throwing some key towns

57:50

in there and I just curious

57:52

like how you felt. yeah honestly

57:54

I felt. Like. Truthfully, I

57:56

am. Dance on arrogant but it

57:58

felt like I take long. The about thirty.

58:01

He. I started getting so the course is. It's

58:03

net flat. The first part like the first

58:05

marathon is pretty flat out and back like.

58:08

Didn't notice anything really and

58:10

then from really about. Thirty.

58:13

Two Thirty Three. Up until about

58:16

Thirty nine. S. You're.

58:18

Going uphill the entire time. Very very

58:20

gradual size. four hundred feet like a

58:22

throughout it. But. It's like. It.

58:24

Starts to taste poll a little bit. Also to

58:27

like you quite a. My grandma's like just get

58:29

ice stick it here it up to this point

58:31

get to that that around and then you have

58:33

a downhill pronounced to the finish. almost funds. I'll

58:35

cut miles before the finish like. Now

58:37

and a half to was like

58:40

ride the snacks and then you're

58:42

going home. Ah, solid block. Blast

58:44

and mouth. Answer question was it got really

58:46

really high level Forty Two ah that is

58:48

I I says I went out a little

58:50

hotter than I should have. You know my

58:52

plan before their is to go Five Forty

58:54

five. Forty five hasn't come in the bag

58:56

knows me talking to does as well which

58:58

is like your doesn't fit enough to go

59:00

stick faster but it's like you've. You've.

59:03

Never gone. Forty. Miles

59:05

in Life might monday saying they are thirty five miles

59:07

a twenty mile morning. With. A

59:10

sudden miles say got that going to get

59:12

thirty five on the marathon added thirty three

59:14

you know, one warm up random marathon by

59:16

Mako down by the fire or three my

59:18

warm up. so they I'm an uncharted territory

59:20

so by a death for one sometime in

59:22

the bank. And haven't.

59:24

Had a while too hot in in the car

59:27

blowing up for the end but had enough enough

59:29

time to work with that that amid on self

59:31

harm nor do I. You know the last few

59:33

miles as we are going downhill. Than. Feel

59:35

very good. Sorry to have forty a small

59:37

demise. I'm essentially loading my quads. Gone.

59:39

Downhill and it and is kind of bomber to

59:41

because the. The rate at which

59:43

are going downhill like fully fresh it's

59:45

like perfect for trying to rip. But.

59:48

I just had. The. A put so

59:50

much energy like getting up there than get the

59:52

turnaround that had not a ton of power but

59:54

again had had time in a bag and a

59:56

moth workwear than for say had a. Pretty.

59:58

Good feeling Sad Jamaica. Block too

1:00:01

badly, so on. And. Yeah, I'll

1:00:03

play it on his mentor that line. So

1:00:05

yeah, what is it like a a negative

1:00:07

two or three percent grade? Like just a

1:00:09

subtle the even even a one percent. it's

1:00:11

just enough to give you a little bit

1:00:13

of gravity. Agger Bacchus is that feel so

1:00:15

good to the hammer that easy as it

1:00:17

it's great. Nice Your quads are like Rt

1:00:19

blown up and and any advice the a

1:00:21

little bit sell it at South Ice Nova

1:00:23

Thousand like was kind of tricky like a

1:00:25

lot of your mind damn I had would

1:00:27

like asked me so much easier gone down

1:00:29

the pipe sense. He says you're loading my

1:00:31

quads already has. Forty. Four miles and

1:00:33

a mat. And. That point you I

1:00:35

was in. I don't have a mile above

1:00:37

Five Forty until Miles Twenty Five Five Forty

1:00:40

Point. Whatever. As a I've had a couple

1:00:42

five or five when it by point Seven

1:00:44

Mile Thirteen Fourteen. Felt. Like I

1:00:46

had. Per. Ton of work and with that

1:00:48

we're about five thirty eight Five thirty ninth. Army.

1:00:51

All tonight and of averaging you know five forty six.

1:00:53

I had a couple six thirties in their toward since

1:00:55

er den. Like my last he was as my. My

1:00:58

forty. Nine to fifty mile. Be.

1:01:01

As a very nice unless your quads already

1:01:04

blown up pressure. I think anyone who's run

1:01:06

one of those like Rebels downhill marathons knows

1:01:08

exactly what you're talking about. It's not fun

1:01:10

dairy of you know you people thought I'd

1:01:12

never on boss and bogs on the buckle

1:01:14

as be brought. Yep don't go to our

1:01:17

the first task as yeah to climb on

1:01:19

the back half. The

1:01:21

I see that even sit out with. The er

1:01:23

not critiquing his the on the best my bar

1:01:25

ever you know to tell me I know its

1:01:27

beloved the other yeah he knows he. Was.

1:01:29

A super super aggressive Donald been amazon pop on the

1:01:32

hills so see guys like fobs that know how to

1:01:34

run it like they're gel and then they go. Go.

1:01:36

Talkmore And Grab. Ten. People

1:01:38

in the back have to finish stops and

1:01:40

you know yeah that was my experience had

1:01:42

Boston. I think the the second mile has

1:01:44

a pretty substantial downhill which ended up being

1:01:47

my sos to smile of the race You

1:01:49

don't want the second mile of a marathon

1:01:51

to be or fastest and ah it came

1:01:53

back to buy me as as it always

1:01:55

will in a marathon race and so were

1:01:57

to the wise you know you gotta go

1:01:59

out. Servant of Lake at Boston. It'll

1:02:01

come back to get your will. Charlie

1:02:04

This has been pretty awesome just hearing

1:02:06

about your approach to training on. I

1:02:08

everyone loves a comeback story, especially with

1:02:10

someone who's as accomplished as you are

1:02:13

getting back into things so you know

1:02:15

I'm a root for. Yeah, I'm I

1:02:17

wish you the best what is going?

1:02:19

What is coming up for you if

1:02:21

is everything stays on track. You stay

1:02:24

healthy, you build your fitness back up.

1:02:26

What are you hoping for for the

1:02:28

rest of the year? Yeah, Ah,

1:02:31

December. Seven hundred K worlds of the

1:02:33

come back with their. Global.

1:02:35

Gold medals in the goal I think on

1:02:37

the right day have a good build, get

1:02:39

healthy year the spring on. Think anyone would

1:02:41

be better at on a good distance if

1:02:44

I'm not selected. That team was really help

1:02:46

you said yes like the I was actually

1:02:48

my back pocket so I could be. Semi.

1:02:50

For sleeves we the world record. all the guys

1:02:52

is fifty miles are care about little farther ago

1:02:54

but. Ah um es la say that,

1:02:57

sign the cards on your phone or get world

1:02:59

record at some point farm. Anyways,

1:03:01

So but if I'm not run our girl the Bianca

1:03:03

would like an attempt. On. But.

1:03:06

That's that's kind of. blinds get healthy and then

1:03:08

I I pieced together or. They

1:03:10

a fall marathon prior by not and other blocked

1:03:12

and yet saw this kind of hoping for that

1:03:15

are. That's. Less in September.

1:03:17

First animal. Or. Go for our. A

1:03:19

Will go. They're not in India. I

1:03:22

was it. There's that aggression again that

1:03:24

it's going to carry you far my

1:03:26

friends. Best of luck to you. This

1:03:29

isn't super fun hearing about your training

1:03:31

and and your approach to racing at

1:03:33

the mind games. Everything that that we've

1:03:35

talked about assistant so interesting to me.

1:03:38

Ah, best of luck with everything on

1:03:40

include a link to your Instagram profile

1:03:42

in shown us so folks wanna ah,

1:03:45

follow your exploits and and training as

1:03:47

you get ready for this but his

1:03:49

or anywhere else that you want to.

1:03:51

Direct. Folks to as if they want to learn

1:03:54

a little bit more about you and your you're

1:03:56

running on said I was a Instagram by the

1:03:58

way To do it, Twitter only throw Malcolm. The

1:04:00

mates were just go down. Down inside

1:04:02

jokes at each other's or twitter sub Not

1:04:04

a great option, but both Al Gore's underscored

1:04:06

Sharp South not nobody I'll get over talking

1:04:08

about, which is which is fine. So Holly

1:04:10

Hobbie ideas the. That. Be

1:04:12

I were to go all right while I've

1:04:15

linked to Bell Says Soaps, Wanna check out

1:04:17

the inside jokes that a specific dates are

1:04:19

making the time and appreciate it. Courses and

1:04:21

thank you did and fun. What?

1:04:24

An episode. Thank you so much for

1:04:26

listening and being part of our community

1:04:28

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