February 12, 2024 • 35 mins
Join Jay and Angi in this enlightening episode as they unravel the world of running splits, a crucial concept for runners of all levels seeking to improve their performance and understanding of pacing. Whether you're eyeing a personal best or just aiming to finish strong, knowing how to effectively use running splits can be your game-changer. From breaking down what splits are and their types—like even and negative splits—to guiding you on how to track and use them to your advantage, this episode covers it all. Plus, we dive deep into the mindset that fuels consistent training and improvement. By exploring the metaphor of "the grass is greener where you water it," we emphasize the importance of self-growth through mindset and movement. Whether you're a seasoned runner or lacing up for the first time, learn how to leverage splits to enhance your running strategy, and discover how nurturing your own 'grass' with the right mindset and physical activity can lead to personal bests both on and off the track.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:44):
All right.
Welcome, friends, citizens ofthe Do Our Things Nation, to
another episode of the Do OurThings Podcast.
I'm JT certified highperformance coach, founder of
the Do Our Things Nation.
Our mission here is to empoweryou to upgrade your life through
mindset and movement, and yetit's another Monday.
We get to be here.
We were just talking aboutgratitude right before we hit
(01:05):
the live button.
Angie, how are you doing thismorning?
Speaker 2 (01:08):
I'm tired, but I'm happy to be here Awesome.
Yeah we got a late start at worktoday for the Super Bowl and so
I'm like, hmm, yeah, I couldsleep in, but nope, I'm here.
What would you think of thegame?
I liked it.
I'm not a football like.
I like football, but I'm not adiehard sports fan, and so I
(01:32):
literally was there for thehalftime show, for sure, and for
the commercials.
I love the commercials.
You know, rudy and I weretalking about this last night.
If they would only create asecond show off of the Super
Bowl show every year, of justthe commercials in the first
half the Super Bowl, thehalftime show, and then the
(01:53):
commercials in the second halfand just make it its own little
production, like after the SuperBowl, I'm pretty sure that
would get a lot, of a lot ofwatches, because I would go back
and watch it.
Speaker 1 (02:02):
Yeah, they could do like an extended concert, you
know, and yeah, it'd be kind ofcool.
Speaker 2 (02:06):
That would be great actually.
Speaker 1 (02:08):
Yeah, I'd stick around and watch that.
Speaker 2 (02:10):
Yeah, I'd rewatch it, Like today.
I'm going to have to go toYouTube now and look for all the
Super Bowl commercials.
If they would just package itall together in one show, for me
that'd be great.
Speaker 1 (02:21):
Yeah, no, that's pretty cool.
Well, we're here in Chief'scountry, so our beloved Chief's
one.
There's a lot of people outthere that are angry about that.
I guess it was kind of a boringgame up until the end.
I'll be honest, I didn't watchit.
I know I'm weird like that, butI kept up with the scores, but
I didn't watch the Play by theBoy, but it seemed like an
exciting game.
I got to go to a couple ofChief's games this year, so
(02:41):
super cool.
I'm not a huge football fan,but this I'll actually go into
Arrowhead Stadium.
It's pretty, pretty awesome.
Definitely, definitely made meappreciate a little bit more.
That's cool.
But go Chief's, though.
Hopefully, hopefully, your teamwon, and if you didn't, well,
oh well, I guess there's anextra year or so.
Yeah, all right.
Well, hey, before we get intotoday's topic, we're going to
(03:03):
talk about running splits todayand how you can best use them to
improve your running.
But before we get into that,make sure you smash that
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(03:24):
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It's a great place to work,teach frameworks and challenges
(03:45):
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And upcoming events.
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You'll see what we've got goingon.
So that's it for the businessend of things.
(04:07):
But this morning we're going totalk about splits, running
splits and this is a why did youknow we were?
We always collaborate and whydid you feel that this would be
a good topic to talk about thismorning?
Speaker 2 (04:19):
Well, it's not something that I learned about
and when, after I startedrunning, until I was pretty deep
into it, I didn't.
I heard the term but I didn'treally know what it was and how
to use it and how it affected me.
And so one of my friends textedme and was like, hey, I ran
five miles for the first timeand we became friends on Strava.
We hadn't been previously beenfriends on Strava.
And I looked at his time and Iwas like, dude, you had negative
(04:40):
splits.
That's awesome.
And he was like, oh, okay,what's that?
What does negative splits mean?
And so we were talking about itand I was just, you know, super
pumped for him because we, weare running the Army 10-Miler
together this year and so he'straining now.
He is an avid cyclist and he Igot, we went to school together
(05:01):
at the end of last year and weran a couple times together and
just, you know, super greatperson, super he's super excited
about it.
And yeah, I just was like, wow,yeah, let's, let's, let's
remind people and educate peoplewhat splits are and how they
can use them.
Speaker 1 (05:18):
Yeah, it's great.
When we brought that up, I wasthinking, well, it is a great
topic because I have, just whenI learned how to run through
cross country and track, thatwas just a common thing and I
just kind of forgot that.
You know, a lot of peoplearen't aware of that and it's a
great way.
It's a great tool to help youimprove your running and you
know, our mission here is to getpeople to enjoy running to run
(05:40):
faster I think it's a goal formost runners and to enjoy it
Right.
So this is a great tool thatyou can use.
Kind of goes along with the thetopics from the last couple of
weeks.
We're talking about pacetraining and things like that.
Being able to measure yourpaces via splits is is is how
you can improve.
So, if you haven't heard us, ifyou want to go back and review,
like a episode or two back andgo back and check out the
(06:01):
different paces, but thismorning we'll talk about split.
So what is a split?
Well, it's a.
It's a running and racing termthat that ultimately means the
time it takes to complete aspecific distance as part of
your run.
So, for example, if you'rerunning five miles, your time at
each mile marker would be yourmile split.
(06:22):
So you can even break them down, like if you're running, like
intervals on a track, you knowthe every lap that you take
around the track, whether you'rerunning 400s or 800s, those
individual repetitions thatyou're doing around the track
would be your split.
So you want to, you want tocheck those to see where you're
(06:43):
at with in regards to yourpacing, or you're keeping up
with your, with the pace thatyou've set.
So tracking your mile splits iscrucial.
If you're racing and you'retrying to PR Say you're trying
to qualify for the Bostonmarathon or train for or run the
Boston marathon, you know youcan estimate your finish time
and that's of it.
(07:04):
So, ultimately, what we'redoing is we're taking our run
and we're dividing it intosmaller sections and intervals
and measuring how long it takesto achieve that.
There are two types of splits.
There's even splits andnegative splits.
Well, I guess there's three,because there's positive splits.
Speaker 2 (07:21):
Yeah, I was like no, there's three.
Speaker 1 (07:25):
We don't want to talk about positive splits because
we don't want that to be in yourentry or vocabulary, right?
Speaker 2 (07:33):
We want to be running negative splits.
That's not always not always,but yeah, but these.
Speaker 1 (07:39):
So running a negative split means ultimately, you
know, finishing the race fasterthan you started even is keeping
the same pace the whole way.
Positive is the opposite.
It's where you kind of getslower as the run progresses.
When I'm training runners, youknow it's it's not uncommon for
runners to kind of you know,because they haven't done this
before, you get slower as therun goes on right Because you're
(07:59):
getting more tired.
But we train so we can actuallydo the opposite, where we
actually run faster and finishthe race.
So am I missing anything on thesplits there?
For the explanation.
Speaker 2 (08:11):
No, I tell you, I know you're not, you're not
missing anything.
And I, a lot of times, if I'mnot training for something, I
use the splits as a gauge aftermy run.
So if I don't have a specifictime in mind, I'm not trying to
hit a specific pace I'll go backand look at my splits and that
just tells me.
You know, because when I'mrunning I'm like, oh you know,
(08:33):
am I feeling tired today, am Ifeeling fast today, am I feeling
energetic today?
And I'll just go back and itkind of reinforces.
I've been running long enoughnow to where I'll go back and
look at my splits and be like,yeah, I was tired and it shows I
can see that that positivesplit or that negative split
where I was, you know, not tiredand super jazz and really into
it.
Speaker 1 (08:51):
So yeah, yeah, it's great information on your run
because you can see where didyou hit the wall, where did you
have?
Maybe you know you can, you can, especially for these longer
runs where you, where you'vedepleted all your glycogen short
stores and you've kind of hitthat wall, or maybe you know
this elevation and a lot ofpeople.
(09:12):
This is where a lot of peoplekind of struggle is they're
looking at their splits.
Well, obviously, if you haveelevation, you're going to get
slower.
They're like man, I ran like aminute slower that mile but you
climbed, you know, a few hundredfeet in elevation.
Give yourself some grace onthat.
But tracking your splits andmeasuring, and when I, as I
train runners, you know, usingthe V dot app, you know it gives
splits of all of their runs, soI can analyze that and give
(09:34):
feedback when needed.
So it's pretty cool.
So, all right.
So how do you track your splits?
How are, what are somepractices to do that?
Well, most of your runningwatches are equipped to do that.
You know, even on the old Timexthere's a little split track
you just when you run that laparound the track or you hit that
mile mark or kilometer, youknow, you just, you can just
click it, you know, on yourwatch.
(09:56):
Most of these running devicesare automatically doing that.
If you're using Strava or whatnot, they're already kind of
breaking that down.
I, you know old school,especially if I'm doing track
workouts I still do this to thestale.
I'll pull out a Sharpie andI'll write on my hand my pace
and my splits and I just use thewatch and I know exactly.
That's why I love running onthe track.
(10:17):
I know exactly where I'm at bya hundred meter, you know.
And I can just look at my watchand I just do it the old
fashioned way with timing.
I just break it down by timeand that's a way to just kind of
to break it down and track it.
So if you're new to this, Iwould just encourage you to, as
you're on your run, to kind of,you know, set your pace and just
(10:38):
kind of practice doing it, justpractice being aware of what
your paces are and average themout.
I mean, it's pretty, it'spretty straightforward, I think.
But if you're doing a 5k, youknow you break it down by
kilometer every point, six miles.
That's going to be your splitand ultimately, what we want to
do to improve and get better iswe want to be shooting for that
(11:01):
negative split.
You want to be finishing therace faster than you started.
When I do even my novice runnerswhen we're doing, we're doing
our longer runs.
Once we've got some good basedown, I will have them.
They might be doing a long run,like a 10 mile run.
It might be seven miles easy,and then the last three miles
(11:22):
are going to be faster than theystarted, so more like that
marathon pace or threshold pace.
If they have more base offitness, they might be running
some of their marathon pace andthen they're going to finish the
last three miles even faster.
And that's the goal.
It's just we want to train thebody and the mind that at the
(11:42):
end of the race we can push andfinish it faster.
And I've certainly had racesearly where I've blown up at the
end.
It's been the opposite.
So you've got to like, modulateyour, your energy to be able to
do that.
So it's great training.
Speaker 2 (11:57):
Yeah, and you got to stay aware.
You know, because especiallywhen you're on race day and
you're at a race and you're witha bunch of people or even in a
group run, it's so easy to takeoff too fast and burn yourself
out in the beginning, and so Ithink it helps you stay aware.
And I think another thing topoint out is if you haven't run
a large organized race, a lot oftimes they'll have your pace
(12:21):
bracelet which has got that onthere.
So, like Bass Pro does it Iknow United Airlines half did it
, the Brooklyn half they providethese wristbands and, depending
on what your goal is for thatrace, it breaks down every mile
it breaks down your pace and youcan keep track of it manually,
(12:43):
like Jay said, yeah, absolutely,it's pretty good, Pretty good
tool.
Yeah.
Speaker 1 (12:47):
So yeah, and you get these larger events.
They have the Pacers that areholding the sign and you can run
with them and determine yourpace, which is pretty cool.
So, and those, yeah, those,those, those bracelets are great
because you don't have to tryto memorize.
You know your numbers.
It just makes it easier.
So, yeah, so yeah.
But ultimately, what we'retrying to strive to do is a
(13:08):
negative split and what I, youknow if someone is new to
running, you know and they're,whether it be a 5k, a half
marathon or a marathon, thatfirst run, just don't even worry
about paces, just go for thesake of enjoyment.
Like Lacey and I, we're gonnado the rock and roll.
I'm gonna encourage her noteven to bring her watch, if I
can get away with it.
(13:29):
Just let's just go and justfinish the race.
Then the second one.
Now let's start looking at ourpaces and and kind of start to
dial it in.
Let's see if we can run an evensplit, start to finish the
Whole way.
That's what the best marathonersdo is they run that, they run
that same pace till the very end.
They do the negative split andlet.
But it takes a lot ofdiscipline to be able to do that
(13:51):
, but it's, it's.
But it really gets you good atconserving your energy.
Knowing where you're at, youreally get in tune with your
body, like on a longer event.
I can sense it when I eat anddrink stuff, like I can just
feel the, the surge of energy orI know that I'm hitting the
wall.
It's like I can kind of tellhow long this is gonna take and
what I would need to do to kindof pull out of it.
Speaker 2 (14:12):
I think it just makes you more aware, yeah, so well,
and I've been running intervalsso long that I that helps me
maintain a really steady pace.
Just I Just do it out of habitand and honestly I've gotten so
comfortable doing that that I'mhaving to now force myself to
(14:33):
speed up there at the end.
You know those last few milesbecause I'm just so comfortable
like I can pretty just run thesame thing every single mile,
you know, and Just something tohave to be aware of and train.
Speaker 1 (14:46):
Yeah, train, for you can train yourself to kind of
get into the groove, which isgreat.
But if you want to get faster,you know you can use the train
splits to start, pick up thepace a little bit and Reset
there.
So, but, yeah, interval, theGalloway method, you know that's
pretty much what you're doingthere.
Oh, so it's great, it is, it isOops.
(15:07):
So how do new runners can startusing splits?
Well, if you're new, you knowthe idea of tracking.
It might seem a bit daunting.
Don't, don't put a lot ofpressure on it, but just just
start to track it, to take your,take your run, break it down by
kilometers or miles and juststart to become Familiar with it
.
We just start to analyze it andstart looking for distances.
(15:28):
Take, take a, take a look atyour route that you're running
and Just spend a little bit oftime of just analyzing the, the
data.
I now the pitfall of this somepeople get so data driven that
when they go out to run, it'slike they got to try to beat it
the very next time and Onceagain go back to a couple
episodes we're talking about.
Every run has a purpose.
(15:49):
We're not trying to beatourselves every single day you
will, you're gonna fall apart,you it?
You're gonna, you're gonna suckthe fun out of running and and
I don't know, wait, that's howyou get end up in that, the
yo-yo thing.
So some runs just no, no dataright, but it's.
It is good to analyze it.
I just say that with a greatassault, cuz I say there's a lot
(16:12):
of people get so data driventhat they suck the fun.
Yeah, runs so, but they're,they're a powerful tool for sure
.
What else?
What else when you hit on onsplits or anything?
Speaker 2 (16:23):
I liked how you were talking about just to main, just
to make sure you're aware ofyour elevation when you're
looking at your splits.
We have a trail here near whereI live and it's got some pretty
steep elevation on it and whenI was a new runner, I remember
running it and my pace wasprobably Two minutes slower
because of how steep it was andI remember going back and
(16:44):
looking at my numbers you knowyou're talking about data and I
was just like so I was kind ofbeating myself up for feeling
like I was going too slow, butthen I really had to take into
account that elevation and youknow you really do.
I Didn't want to burn myselfout.
I think it's a two and a halfmile loop, is what it is, and I
(17:05):
don't want to burn myself out onthe first loop.
I did several loops that day.
But yeah, you just just keep it.
Maintain awareness when you,when you're tracking your splits
, when you're tracking your paceand your training for something
.
Maintain awareness of the routethat you're running, take into
consideration the elevation andtaking into consideration how
(17:25):
you're feeling that day.
And, and just you know, make itone, one package.
Wait, you know, make it apackage.
Don't forget the things thatthat really go into.
Speaker 1 (17:37):
All, all of the everything really and that's why
I, when you're, when you'relooking, that's why perceived
effort is really important.
So when you have that elevation, if you're still in that
perceived effort, you're stilldoing what's prescribed in the
workout.
So you got to give yourselfsome level of grace.
Lacey says she's gonna wear awatch.
Speaker 2 (17:57):
I'm gonna yeah, I saw that she's like oh, I'm where
I'm wearing.
Speaker 1 (18:04):
She was looking at the watch.
Speaker 2 (18:06):
Yeah, me too.
I love.
I love looking at my watch too,like I keep it set to the pace
that I'm going at the moment andBecause I do intervals, you
know it changes, it goes, youknow it speeds up, slows down,
speeds up, but but I enjoy beingable to look down and have that
data.
(18:26):
I'm a dad and nerd.
I like it.
Speaker 1 (18:30):
I like it.
Dad, a junkie.
Hey, what's going on?
It's good morning, good morningeveryone out there.
We got, we got a live stream inhere.
So you guys, people saying goodmorning, yeah, good morning, so
yeah, so yeah, bottom line use,use, use your splits.
Yeah, let's see here.
Well, I don't know if you, I'mpretty sure you saw this, but
(18:51):
late last night we had some badnews in the running world Kelvin
Kiptum, who just recently hadhis Chicago marathon codified
two hours and 35 seconds.
Unfortunately, him and hiscoach were killed a car accident
last night.
Oh, and so people are mourningaround the world because he was
(19:12):
Actually, I mean, he, his heartwas set on breaking the two hour
mark.
So it's been pretty tragic Tohear that news and see that.
But man, I don't know when Itake that news in, it's like man
, I just grateful for anotherday and just goes to show that
you just never know.
You know when what one's gonnabe our last.
(19:32):
But I, it was really Incredibleto see his effort and really
sad news for him and his familyand this, the family of the
running coach.
So, but yeah, so that's tough,that's just tough news that is.
All right, well, we still haveTim mince love.
(19:55):
Are we done?
Is there anything more?
You want to hit on with thesplits?
Speaker 2 (20:00):
No, I think we covered it.
Yeah, it's not really.
I mean, you know, it just tiesinto pace Know what they are,
know how to use them, don't letit affect your mood and, yeah,
just you know, chunk it down.
Speaker 1 (20:18):
Don't let it affect your mood.
I love that, don't, becausesome people man, they get so
beat up.
We'll be like on a group run.
You just see some people thatare just so upset.
Like what are you upset about?
Like someone you know whathappened to you?
Oh, I just didn't hit my timesor whatever.
Well, let's analyze that.
Well, you know, you look at thesplits and once again they hit
a hill or something like that.
Yeah, don't beat yourself upover.
(20:38):
Give yourself some grace.
Enjoy running for the sake ofrunning.
Every run should have a purposeand just a few minor tweaks in
your training can reallyrevolutionize how you view your
running.
But if you're getting beat up,like running should be enjoyable
and you should be walking awayfrom a run enjoying that
runner's high and not getting sopissed off about your times.
(21:00):
Don't put so much pressure onyourself.
Yeah, train hard, but yeah,don't put so much pressure on it
.
Speaker 2 (21:08):
Yeah, I really think the and it's only because we're
in a military community.
I think the military sucks thefun out of running, because most
of the military people that Iknow, unless they just love it,
inherently love it, they hate it.
Or before they went intomilitary maybe they loved it and
now they hate it, but it's just.
I wish there were a better way.
(21:30):
And what made me think aboutthis is, again, I'm running the
Army 10-miler this year and I'vegot a group of friends that
we're all running together, andone of them we were texting
yesterday when my one friend,dave, shared that he ran five
miles for the first time.
Our other friend was like, yeah, I still hate running.
I'm only running it just so Ican run it with you guys, but I
still hate it, and he's trainedinto past his PT test and so you
(21:51):
know, just I wish there were away, there were a way for me to
figure out how to, how to changethat mindset of for people that
just hate running, how to?
I don't know what the magicword is.
I don't know what the magiccure is.
I don't know.
Speaker 1 (22:09):
Well, I can definitely empathize being in
the military for so long likethe apprehension to it.
I learned to run and track andcross country, so I already had
running background coming intothe military.
But I can understand why.
Because for some people theirfirst exposure to running is
some dude screaming at them,sleep deprived, and you know you
(22:32):
have a test assigned to thisactivity.
Anytime you got a testingassigned to it like it's just
pressure.
So and then once you graduate,again every run all out or
really long.
There's no, as much as I lovethe military from a coaching
perspective, there's not a lotof rhyme or reason to how they
(22:54):
train.
They're not training properlyand so, yeah, you have a lot of
apprehension.
Every run is all out.
Every run comes with stress ofthis test that you have to pass.
And so people like you got themilitary, like I'm done with
this, I'm done with it, it's outof my life, right, because they
just associate the stress withit.
And, to your point, I lovehelping people run for the sake
(23:16):
of running and fall in love withthe joy of running, because it
really is, if you just take thepressure off and you, you know
you train.
And Lacey said somethingrecently that really kind of
dawned.
I mean, I really thought aboutit.
But every run, whether it betraining or a race, it's its own
unique experience and event.
(23:37):
Like I ran this Saturdaymorning and I knew there was
going to be a group meetup.
I had no idea who was going tobe there, but it was great.
I got to see my friends that Ididn't expect to see you there.
I didn't expect to see someother people there.
We ran a little bit.
I got to see a new routebecause someone, one of my
friends, was like hey, let's godown and touch this gate, and
that was super cool.
Speaker 2 (23:58):
Oh, that was the first time you went down Pimpin
Road, oh yeah.
Speaker 1 (24:01):
And then I got to, I got to experience five miles by
myself and I was just, you know,I found a cool podcast and I
was like it was awesome, it wasgreat.
And it was its own unique, youknow, and it's buttoned up and
it's done, and you know it'sgoing to be a run today and it's
going to be its own uniqueexperience.
And so every run is unique andevery run has a purpose.
And, if you can, some runs arejust to get out there and just
(24:24):
move the body and be in my head,and then other runs are for
time and you know we're trainingfor something and I don't know
it's all, there's nothing likeit.
I mean, I cycle, I do you knowweight training and there's, but
running is different when itcomes to my mindset.
Speaker 2 (24:42):
Yeah, I think for me it's especially when I'm running
with other people.
I don't, I mean, when you workout with people, I have to focus
on my reps.
I have to focus, I have tocount.
You know what I mean.
I gotta I have to really payattention, but when I'm running,
I can just have a conversationand learn about the people I'm
running with and share my lifewith the people I'm running with
(25:03):
, and I don't know, it's justlike where we, we solve the
world's problems, or at least weattempt to.
And I haven't run Superior Roadin a really long time and we
for those of you tuning in wehave a beautiful creek, the Ruby
Dew.
That is along a running paththat we have group runs on, and
(25:26):
it's just so beautiful andthere's fields and there's
bluffs and it's just cows andhorses and you know, I don't
know, it's just, it's great,it's great, it's beautiful and
it's yeah, Like you said, every,every run is its own unique
experience, Absolutely.
Speaker 1 (25:46):
It is.
Yeah, I'm having a computerissue here.
I'm trying to tee up our weeklywinner here and I'm having an
issue.
I had like three photos and nowthey're all done.
My computer's been acting weirdall morning.
I think I'll be honest.
I think I'm getting close onmemory.
It's what's actually happening.
Time to defrag.
You know you gotta defrag.
I've learned that sometimes youget too much stuff on the
(26:09):
dashboard.
This happens in your life too.
Like you get too much stuff onyour mental dashboard.
It doesn't quite operate quitecorrectly.
Yeah, that's what we're havinghere, so you gotta clear your
mind.
Well, we got one photo up here.
I was hoping to get the otherphotos up here.
Shoot the one.
I'm clicking on things.
It's not quite working.
It's a Monday.
Y'all Happy, are you getting?
Speaker 2 (26:28):
clicked happy.
Are you giving it time to think?
Speaker 1 (26:30):
I am.
No, I know I need to dump a cupof coffee on my computer here.
Speaker 2 (26:38):
You say that, jane, it's gonna happen.
Speaker 1 (26:39):
I'm gonna hit it.
Speaker 2 (26:41):
It's really gonna happen, yeah, so don't, even,
don't, even, don't do yourselflike that.
Speaker 1 (26:45):
Oh yeah, because I got these photos here and they
won't.
I got one open, the other, Ihad them all teed up.
Two of them went down and Ican't get the other ones to open
.
It's weird, uh-oh, what's goingon, I don't know.
Well, shoot, all right, give mea second here.
I'm going to have to stall, I'mgoing to have to stall.
(27:07):
I'm going to have to stall yougot to sing a song I am not
singing.
Speaker 2 (27:12):
Nobody wants to hear me sing Karaoke.
Nobody wants to hear me sing.
I will see where I am on myTajimiles.
I'm interested to know what arewe at the?
I don't even know what today'sdate is.
Speaker 1 (27:25):
Today is the 12th, so we're almost at the halfway
point.
Speaker 2 (27:28):
Halfway point.
All right, let's see where I'mat for Tajie, tajie, where are
you?
Speaker 1 (27:36):
I know the team is kicking ass.
Yeah, we're on the DurethingsRW team RWB team and I'm on the
Durethings Nation team andbetween both of our teams we
have some of the biggest teamsin Tajie, which is pretty cool.
Speaker 2 (27:49):
I didn't even realize it.
Speaker 1 (27:50):
So can you see that when you go look at other teams,
when you click at theleaderboard and you look at the
teams and the team sizes.
Yep, hmm, okay, we got twophotos up here, so we're going
to make that work.
But yeah, teams crush it.
We were going to oh, 42.7.
Speaker 2 (28:07):
I'm at 42.7 right now .
That's awesome.
Speaker 1 (28:10):
Yes, all right, now I there, you go Okay.
Speaker 2 (28:15):
Good morning, russ.
Good morning.
Thanks for tuning in, all right.
Speaker 1 (28:19):
Here we go.
I think we can, we can make it,we can do this now, I think.
All right, here we go.
Ladies and gentlemen, ourweekly winner this week is Clint
Smith.
So I sat the photos with.
I had another photo.
We're just, we're just going todo it this way.
So, anyway, there's Clint Smithgetting after it.
So he is.
(28:40):
I met him through Nadine.
He is from Lebanon, missouri.
He's a wrestling coach.
He's always after getting after.
He was the first one on ourteam that did the the first two
runs to a hundred percent on theTajie.
Larry Laws, though, was rightbehind him, but he finished up
over the weekend and that's.
And I got to meet him last yearup in Columbia.
We're doing a 5K together.
(29:01):
He's like are you JTgs on thegun?
Like I'm Clint Smith.
Oh, that's cool, cause we meton Facebook.
Didn't quite know the firsttime we met in person.
So really, really good dudedoing a lot of great work in the
community teaching otherwrestlers how to wrestle, which
I think is a fantastic anytimethat we can roll, model the way
and give back outstanding.
And he's a gritty dude alwaysout getting after it.
(29:21):
So, clint, we appreciate you.
Fantastic effort for the Tajji100.
We're going to send you a shirtfor doing hard things and being
a great role model for others,so I appreciate you.
Awesome, awesome, so keepgetting after it.
Yes, yeah, absolutely.
So all right, so let's see here.
All right.
So one I want to do like a, soI think the format, we've been
(29:44):
doing a lot of like movementstuff and but I want to leave a
mindset nugget before we bounceout for the day.
So this is what was on my mindthe other day and I kind of kind
of wrote this down.
But I've been thinking about thegrasses and always here on the
other side, I've been thinking alot about that with my
transition from the military anda lot of people are like man,
(30:05):
we're always looking at whatthat other person has and when
you get there, it's like notenough, like what is that about?
And when I think about thegrass isn't greener on the other
side, what I've learned in myown life is that the grass is
greener where you water it.
So where is this green grass at?
Well, it's not the patch ofgrass that's over there that
(30:27):
someone else has, it's your owngrass, it's you know, it's where
you water it and you're thegrass.
So when you think of like we're, if I want, if you're thinking
about being somewhere else inthe grass being greener on the
other side, I want you to thinkthat you are the grass and that
you need to water yourself.
And in a world that'sconstantly chasing the next big
(30:50):
thing and distraction, it's easyto overlook the fence and see
what other people have Peopleconstantly doing this on social
media.
But the real growth, the realgreen, vibrant life and grass
happens where you're planted.
This is something that you'vesaid in the past that's really
resonated with me grow whereyou're planted and that's in the
(31:10):
you know how do you wateryourself?
What's the daily grind?
It's the small actions and theconsistency of care that you
give yourself each and every day.
And so how do you wateryourself?
Well, that's with mindset andmovement.
Mindset because your thoughtsshape your feelings and your
feelings align with your actions.
If you have negative thoughts,well, your actions aren't going
(31:30):
to be supportive and youroutcomes aren't going to be
great.
And your thoughts are reallythe seeds of your reality and
you know your mind will bearfruit.
I love this from as a manthinketh.
Whether you can call, if youhave a garden out in your
backyard, it's going to bearsomething.
It'll be full of weeds or itcan be like abundant fruit, but
(31:53):
you have to cultivate intent tothat garden.
But either way it's going tobear something, cultivating
positivity and resilience andgratitude on a daily, you know,
is an important thing.
And then movement, because ourbodies are designed to move.
Movement is an inherent part ofour life and it's every step
that we take.
And it's about having energyand feeling alive, and I'm a
(32:16):
firm believer.
I love the book Born to Run.
You know, humans are theultimate endurance athlete.
That's what we're designed todo, and I know that I am
infinitely happier and betterwhen I am moving.
My body and my mindset isbetter.
So I think they go hand in hand.
So how do you water yourself?
Well, you grow where you'replanted.
You flourish in your own way.
You don't need to look atanyone else's fence or another
(32:38):
patch of grass, because you arethe grass.
You're the grass and do hardthings every day, and the
framework for that hard ishealth and wellness, affluence
and wealth, relationships andthen development.
How you're upskilling every day.
That's how you water yourself.
You do something intentionaleach and every day, with
consistency in those areas, andyou will water yourself and your
(33:01):
grass will be greener.
That's what I learned.
Speaker 2 (33:04):
Absolutely.
It's funny to that, even thoughthis is related.
But I mill prep almost everyweek.
And it's just funny becausethis week when I was mill
prepping, I just kept thinking,yeah, this is how I show myself
love, you know, by putting inthe hard work.
It takes time, it's not alwaysthe easiest thing, but I was
(33:24):
like, yeah, this is.
You know, when I open my fridgeand I see everything ready for
the week, I'm like, yeah, thisis 100% how I show myself love.
And then, on top of all theother things, you know, movement
and getting out there andgetting after it.
Speaker 1 (33:37):
Yeah, yeah, focus on self.
This weekend I started readinga book called Goodbye Things.
I have a tendency to kind ofjust hold on to things and I'm
like I need to get rid of thisstuff.
I started reading this book and, like man, my life would be so
much more peaceful than to havethis stuff.
So I feel like I'm pullingweeds out of my garden right now
(33:57):
by just getting rid of thestuff, and then I've got bags of
stuff I'm going to take overand donate today and it feels
really frickin good, and so itdoesn't have to be anything
transformational.
It's just the little things inlife.
Just tense your garden everyday, whatever that is for you,
whether it be mill prepping bygiving yourself some nourishment
, working out a gesture ofkindness all of these things
(34:20):
have a compounding interest.
Whatever that is for you, butdo something for yourself.
I realized by decluttering itseems like it wasn't really on
my radar, but I feel so muchbetter.
Oh yeah, I think we're the shitthat's in my life.
Yeah.
Speaker 2 (34:34):
Absolutely, absolutely, 100 million percent.
I feel you there.
Speaker 1 (34:38):
I feel you I gotta declutter my hard drive because
it's acting stupid today.
Speaker 2 (34:41):
Yeah, let us know how that goes next week.
Yeah, and hey, don't forget tosmile.
Don't forget to make yourselfsmile, don't forget to make
someone else smile today.
You just never know whatsomeone else is going through
and just you know.
Kindness is easy and free,absolutely.
Speaker 1 (35:03):
So, easy.
Speaker 2 (35:04):
Look at somebody, give them a smile, if you want
kindness in the world, sprinklethat shit everywhere.
Speaker 1 (35:09):
You got to put it there yourself.
That's right.
It's contagious.
Yes, absolutely All right.
Y'all Keep doing hard things.
We'll see you guys in the nextepisode.
All right.
Welcome, friends, citizens ofthe Do Our Things Nation, to
another episode of the Do OurThings Podcast.
I'm JT certified highperformance coach, founder of
the Do Our Things Nation.
Our mission here is to empoweryou to upgrade your life through
mindset and movement, and yetit's another Monday.
We get to be here.
We were just talking aboutgratitude right before we hit
(01:05):
the live button.
Angie, how are you doing thismorning?
Speaker 2 (01:08):
I'm tired, but I'm happy to be here Awesome.
Yeah we got a late start at worktoday for the Super Bowl and so
I'm like, hmm, yeah, I couldsleep in, but nope, I'm here.
What would you think of thegame?
I liked it.
I'm not a football like.
I like football, but I'm not adiehard sports fan, and so I
(01:32):
literally was there for thehalftime show, for sure, and for
the commercials.
I love the commercials.
You know, rudy and I weretalking about this last night.
If they would only create asecond show off of the Super
Bowl show every year, of justthe commercials in the first
half the Super Bowl, thehalftime show, and then the
(01:53):
commercials in the second halfand just make it its own little
production, like after the SuperBowl, I'm pretty sure that
would get a lot, of a lot ofwatches, because I would go back
and watch it.
Speaker 1 (02:02):
Yeah, they could do like an extended concert, you
know, and yeah, it'd be kind ofcool.
Speaker 2 (02:06):
That would be great actually.
Speaker 1 (02:08):
Yeah, I'd stick around and watch that.
Speaker 2 (02:10):
Yeah, I'd rewatch it, Like today.
I'm going to have to go toYouTube now and look for all the
Super Bowl commercials.
If they would just package itall together in one show, for me
that'd be great.
Speaker 1 (02:21):
Yeah, no, that's pretty cool.
Well, we're here in Chief'scountry, so our beloved Chief's
one.
There's a lot of people outthere that are angry about that.
I guess it was kind of a boringgame up until the end.
I'll be honest, I didn't watchit.
I know I'm weird like that, butI kept up with the scores, but
I didn't watch the Play by theBoy, but it seemed like an
exciting game.
I got to go to a couple ofChief's games this year, so
(02:41):
super cool.
I'm not a huge football fan,but this I'll actually go into
Arrowhead Stadium.
It's pretty, pretty awesome.
Definitely, definitely made meappreciate a little bit more.
That's cool.
But go Chief's, though.
Hopefully, hopefully, your teamwon, and if you didn't, well,
oh well, I guess there's anextra year or so.
Yeah, all right.
Well, hey, before we get intotoday's topic, we're going to
(03:03):
talk about running splits todayand how you can best use them to
improve your running.
But before we get into that,make sure you smash that
subscribe button so you'renotified of future episodes.
Leave us a review.
They go a long way to helpingus expand the Do Our Things
Nation algorithm and empire sopeople can find us and share it
with a friend.
If you got something, a nugget,that came out of this, it could
(03:24):
be useful, feel free to shareit.
We're sponsored by the Do OurThings Nation,
doourthingsnationcom.
We're a community committed toliving a life on offense, united
by a focus so on continuousself-improvement, upgrading our
lives through mindset andmovement.
It's a great place to work,teach frameworks and challenges
(03:45):
and have a space foraccountability so you can
upgrade your life.
And upcoming events.
We have the Do Our Things 28.
We're going to be running thatagain.
That's going to be monthly.
We're in the middle of theTajee 100 right now.
We've got the Do Our Things9-11 run coming up in September
and if you for any other events,just go to doourthingsnationcom
.
You'll see what we've got goingon.
So that's it for the businessend of things.
(04:07):
But this morning we're going totalk about splits, running
splits and this is a why did youknow we were?
We always collaborate and whydid you feel that this would be
a good topic to talk about thismorning?
Speaker 2 (04:19):
Well, it's not something that I learned about
and when, after I startedrunning, until I was pretty deep
into it, I didn't.
I heard the term but I didn'treally know what it was and how
to use it and how it affected me.
And so one of my friends textedme and was like, hey, I ran
five miles for the first timeand we became friends on Strava.
We hadn't been previously beenfriends on Strava.
And I looked at his time and Iwas like, dude, you had negative
(04:40):
splits.
That's awesome.
And he was like, oh, okay,what's that?
What does negative splits mean?
And so we were talking about itand I was just, you know, super
pumped for him because we, weare running the Army 10-Miler
together this year and so he'straining now.
He is an avid cyclist and he Igot, we went to school together
(05:01):
at the end of last year and weran a couple times together and
just, you know, super greatperson, super he's super excited
about it.
And yeah, I just was like, wow,yeah, let's, let's, let's
remind people and educate peoplewhat splits are and how they
can use them.
Speaker 1 (05:18):
Yeah, it's great.
When we brought that up, I wasthinking, well, it is a great
topic because I have, just whenI learned how to run through
cross country and track, thatwas just a common thing and I
just kind of forgot that.
You know, a lot of peoplearen't aware of that and it's a
great way.
It's a great tool to help youimprove your running and you
know, our mission here is to getpeople to enjoy running to run
(05:40):
faster I think it's a goal formost runners and to enjoy it
Right.
So this is a great tool thatyou can use.
Kind of goes along with the thetopics from the last couple of
weeks.
We're talking about pacetraining and things like that.
Being able to measure yourpaces via splits is is is how
you can improve.
So, if you haven't heard us, ifyou want to go back and review,
like a episode or two back andgo back and check out the
(06:01):
different paces, but thismorning we'll talk about split.
So what is a split?
Well, it's a.
It's a running and racing termthat that ultimately means the
time it takes to complete aspecific distance as part of
your run.
So, for example, if you'rerunning five miles, your time at
each mile marker would be yourmile split.
(06:22):
So you can even break them down, like if you're running, like
intervals on a track, you knowthe every lap that you take
around the track, whether you'rerunning 400s or 800s, those
individual repetitions thatyou're doing around the track
would be your split.
So you want to, you want tocheck those to see where you're
(06:43):
at with in regards to yourpacing, or you're keeping up
with your, with the pace thatyou've set.
So tracking your mile splits iscrucial.
If you're racing and you'retrying to PR Say you're trying
to qualify for the Bostonmarathon or train for or run the
Boston marathon, you know youcan estimate your finish time
and that's of it.
(07:04):
So, ultimately, what we'redoing is we're taking our run
and we're dividing it intosmaller sections and intervals
and measuring how long it takesto achieve that.
There are two types of splits.
There's even splits andnegative splits.
Well, I guess there's three,because there's positive splits.
Speaker 2 (07:21):
Yeah, I was like no, there's three.
Speaker 1 (07:25):
We don't want to talk about positive splits because
we don't want that to be in yourentry or vocabulary, right?
Speaker 2 (07:33):
We want to be running negative splits.
That's not always not always,but yeah, but these.
Speaker 1 (07:39):
So running a negative split means ultimately, you
know, finishing the race fasterthan you started even is keeping
the same pace the whole way.
Positive is the opposite.
It's where you kind of getslower as the run progresses.
When I'm training runners, youknow it's it's not uncommon for
runners to kind of you know,because they haven't done this
before, you get slower as therun goes on right Because you're
(07:59):
getting more tired.
But we train so we can actuallydo the opposite, where we
actually run faster and finishthe race.
So am I missing anything on thesplits there?
For the explanation.
Speaker 2 (08:11):
No, I tell you, I know you're not, you're not
missing anything.
And I, a lot of times, if I'mnot training for something, I
use the splits as a gauge aftermy run.
So if I don't have a specifictime in mind, I'm not trying to
hit a specific pace I'll go backand look at my splits and that
just tells me.
You know, because when I'mrunning I'm like, oh you know,
(08:33):
am I feeling tired today, am Ifeeling fast today, am I feeling
energetic today?
And I'll just go back and itkind of reinforces.
I've been running long enoughnow to where I'll go back and
look at my splits and be like,yeah, I was tired and it shows I
can see that that positivesplit or that negative split
where I was, you know, not tiredand super jazz and really into
it.
Speaker 1 (08:51):
So yeah, yeah, it's great information on your run
because you can see where didyou hit the wall, where did you
have?
Maybe you know you can, you can, especially for these longer
runs where you, where you'vedepleted all your glycogen short
stores and you've kind of hitthat wall, or maybe you know
this elevation and a lot ofpeople.
(09:12):
This is where a lot of peoplekind of struggle is they're
looking at their splits.
Well, obviously, if you haveelevation, you're going to get
slower.
They're like man, I ran like aminute slower that mile but you
climbed, you know, a few hundredfeet in elevation.
Give yourself some grace onthat.
But tracking your splits andmeasuring, and when I, as I
train runners, you know, usingthe V dot app, you know it gives
splits of all of their runs, soI can analyze that and give
(09:34):
feedback when needed.
So it's pretty cool.
So, all right.
So how do you track your splits?
How are, what are somepractices to do that?
Well, most of your runningwatches are equipped to do that.
You know, even on the old Timexthere's a little split track
you just when you run that laparound the track or you hit that
mile mark or kilometer, youknow, you just, you can just
click it, you know, on yourwatch.
(09:56):
Most of these running devicesare automatically doing that.
If you're using Strava or whatnot, they're already kind of
breaking that down.
I, you know old school,especially if I'm doing track
workouts I still do this to thestale.
I'll pull out a Sharpie andI'll write on my hand my pace
and my splits and I just use thewatch and I know exactly.
That's why I love running onthe track.
(10:17):
I know exactly where I'm at bya hundred meter, you know.
And I can just look at my watchand I just do it the old
fashioned way with timing.
I just break it down by timeand that's a way to just kind of
to break it down and track it.
So if you're new to this, Iwould just encourage you to, as
you're on your run, to kind of,you know, set your pace and just
(10:38):
kind of practice doing it, justpractice being aware of what
your paces are and average themout.
I mean, it's pretty, it'spretty straightforward, I think.
But if you're doing a 5k, youknow you break it down by
kilometer every point, six miles.
That's going to be your splitand ultimately, what we want to
do to improve and get better iswe want to be shooting for that
(11:01):
negative split.
You want to be finishing therace faster than you started.
When I do even my novice runnerswhen we're doing, we're doing
our longer runs.
Once we've got some good basedown, I will have them.
They might be doing a long run,like a 10 mile run.
It might be seven miles easy,and then the last three miles
(11:22):
are going to be faster than theystarted, so more like that
marathon pace or threshold pace.
If they have more base offitness, they might be running
some of their marathon pace andthen they're going to finish the
last three miles even faster.
And that's the goal.
It's just we want to train thebody and the mind that at the
(11:42):
end of the race we can push andfinish it faster.
And I've certainly had racesearly where I've blown up at the
end.
It's been the opposite.
So you've got to like, modulateyour, your energy to be able to
do that.
So it's great training.
Speaker 2 (11:57):
Yeah, and you got to stay aware.
You know, because especiallywhen you're on race day and
you're at a race and you're witha bunch of people or even in a
group run, it's so easy to takeoff too fast and burn yourself
out in the beginning, and so Ithink it helps you stay aware.
And I think another thing topoint out is if you haven't run
a large organized race, a lot oftimes they'll have your pace
(12:21):
bracelet which has got that onthere.
So, like Bass Pro does it Iknow United Airlines half did it
, the Brooklyn half they providethese wristbands and, depending
on what your goal is for thatrace, it breaks down every mile
it breaks down your pace and youcan keep track of it manually,
(12:43):
like Jay said, yeah, absolutely,it's pretty good, Pretty good
tool.
Yeah.
Speaker 1 (12:47):
So yeah, and you get these larger events.
They have the Pacers that areholding the sign and you can run
with them and determine yourpace, which is pretty cool.
So, and those, yeah, those,those, those bracelets are great
because you don't have to tryto memorize.
You know your numbers.
It just makes it easier.
So, yeah, so yeah.
But ultimately, what we'retrying to strive to do is a
(13:08):
negative split and what I, youknow if someone is new to
running, you know and they're,whether it be a 5k, a half
marathon or a marathon, thatfirst run, just don't even worry
about paces, just go for thesake of enjoyment.
Like Lacey and I, we're gonnado the rock and roll.
I'm gonna encourage her noteven to bring her watch, if I
can get away with it.
(13:29):
Just let's just go and justfinish the race.
Then the second one.
Now let's start looking at ourpaces and and kind of start to
dial it in.
Let's see if we can run an evensplit, start to finish the
Whole way.
That's what the best marathonersdo is they run that, they run
that same pace till the very end.
They do the negative split andlet.
But it takes a lot ofdiscipline to be able to do that
(13:51):
, but it's, it's.
But it really gets you good atconserving your energy.
Knowing where you're at, youreally get in tune with your
body, like on a longer event.
I can sense it when I eat anddrink stuff, like I can just
feel the, the surge of energy orI know that I'm hitting the
wall.
It's like I can kind of tellhow long this is gonna take and
what I would need to do to kindof pull out of it.
Speaker 2 (14:12):
I think it just makes you more aware, yeah, so well,
and I've been running intervalsso long that I that helps me
maintain a really steady pace.
Just I Just do it out of habitand and honestly I've gotten so
comfortable doing that that I'mhaving to now force myself to
(14:33):
speed up there at the end.
You know those last few milesbecause I'm just so comfortable
like I can pretty just run thesame thing every single mile,
you know, and Just something tohave to be aware of and train.
Speaker 1 (14:46):
Yeah, train, for you can train yourself to kind of
get into the groove, which isgreat.
But if you want to get faster,you know you can use the train
splits to start, pick up thepace a little bit and Reset
there.
So, but, yeah, interval, theGalloway method, you know that's
pretty much what you're doingthere.
Oh, so it's great, it is, it isOops.
(15:07):
So how do new runners can startusing splits?
Well, if you're new, you knowthe idea of tracking.
It might seem a bit daunting.
Don't, don't put a lot ofpressure on it, but just just
start to track it, to take your,take your run, break it down by
kilometers or miles and juststart to become Familiar with it
.
We just start to analyze it andstart looking for distances.
(15:28):
Take, take a, take a look atyour route that you're running
and Just spend a little bit oftime of just analyzing the, the
data.
I now the pitfall of this somepeople get so data driven that
when they go out to run, it'slike they got to try to beat it
the very next time and Onceagain go back to a couple
episodes we're talking about.
Every run has a purpose.
(15:49):
We're not trying to beatourselves every single day you
will, you're gonna fall apart,you it?
You're gonna, you're gonna suckthe fun out of running and and
I don't know, wait, that's howyou get end up in that, the
yo-yo thing.
So some runs just no, no dataright, but it's.
It is good to analyze it.
I just say that with a greatassault, cuz I say there's a lot
(16:12):
of people get so data driventhat they suck the fun.
Yeah, runs so, but they're,they're a powerful tool for sure
.
What else?
What else when you hit on onsplits or anything?
Speaker 2 (16:23):
I liked how you were talking about just to main, just
to make sure you're aware ofyour elevation when you're
looking at your splits.
We have a trail here near whereI live and it's got some pretty
steep elevation on it and whenI was a new runner, I remember
running it and my pace wasprobably Two minutes slower
because of how steep it was andI remember going back and
(16:44):
looking at my numbers you knowyou're talking about data and I
was just like so I was kind ofbeating myself up for feeling
like I was going too slow, butthen I really had to take into
account that elevation and youknow you really do.
I Didn't want to burn myselfout.
I think it's a two and a halfmile loop, is what it is, and I
(17:05):
don't want to burn myself out onthe first loop.
I did several loops that day.
But yeah, you just just keep it.
Maintain awareness when you,when you're tracking your splits
, when you're tracking your paceand your training for something
.
Maintain awareness of the routethat you're running, take into
consideration the elevation andtaking into consideration how
(17:25):
you're feeling that day.
And, and just you know, make itone, one package.
Wait, you know, make it apackage.
Don't forget the things thatthat really go into.
Speaker 1 (17:37):
All, all of the everything really and that's why
I, when you're, when you'relooking, that's why perceived
effort is really important.
So when you have that elevation, if you're still in that
perceived effort, you're stilldoing what's prescribed in the
workout.
So you got to give yourselfsome level of grace.
Lacey says she's gonna wear awatch.
Speaker 2 (17:57):
I'm gonna yeah, I saw that she's like oh, I'm where
I'm wearing.
Speaker 1 (18:04):
She was looking at the watch.
Speaker 2 (18:06):
Yeah, me too.
I love.
I love looking at my watch too,like I keep it set to the pace
that I'm going at the moment andBecause I do intervals, you
know it changes, it goes, youknow it speeds up, slows down,
speeds up, but but I enjoy beingable to look down and have that
data.
(18:26):
I'm a dad and nerd.
I like it.
Speaker 1 (18:30):
I like it.
Dad, a junkie.
Hey, what's going on?
It's good morning, good morningeveryone out there.
We got, we got a live stream inhere.
So you guys, people saying goodmorning, yeah, good morning, so
yeah, so yeah, bottom line use,use, use your splits.
Yeah, let's see here.
Well, I don't know if you, I'mpretty sure you saw this, but
(18:51):
late last night we had some badnews in the running world Kelvin
Kiptum, who just recently hadhis Chicago marathon codified
two hours and 35 seconds.
Unfortunately, him and hiscoach were killed a car accident
last night.
Oh, and so people are mourningaround the world because he was
(19:12):
Actually, I mean, he, his heartwas set on breaking the two hour
mark.
So it's been pretty tragic Tohear that news and see that.
But man, I don't know when Itake that news in, it's like man
, I just grateful for anotherday and just goes to show that
you just never know.
You know when what one's gonnabe our last.
(19:32):
But I, it was really Incredibleto see his effort and really
sad news for him and his familyand this, the family of the
running coach.
So, but yeah, so that's tough,that's just tough news that is.
All right, well, we still haveTim mince love.
(19:55):
Are we done?
Is there anything more?
You want to hit on with thesplits?
Speaker 2 (20:00):
No, I think we covered it.
Yeah, it's not really.
I mean, you know, it just tiesinto pace Know what they are,
know how to use them, don't letit affect your mood and, yeah,
just you know, chunk it down.
Speaker 1 (20:18):
Don't let it affect your mood.
I love that, don't, becausesome people man, they get so
beat up.
We'll be like on a group run.
You just see some people thatare just so upset.
Like what are you upset about?
Like someone you know whathappened to you?
Oh, I just didn't hit my timesor whatever.
Well, let's analyze that.
Well, you know, you look at thesplits and once again they hit
a hill or something like that.
Yeah, don't beat yourself upover.
(20:38):
Give yourself some grace.
Enjoy running for the sake ofrunning.
Every run should have a purposeand just a few minor tweaks in
your training can reallyrevolutionize how you view your
running.
But if you're getting beat up,like running should be enjoyable
and you should be walking awayfrom a run enjoying that
runner's high and not getting sopissed off about your times.
(21:00):
Don't put so much pressure onyourself.
Yeah, train hard, but yeah,don't put so much pressure on it
.
Speaker 2 (21:08):
Yeah, I really think the and it's only because we're
in a military community.
I think the military sucks thefun out of running, because most
of the military people that Iknow, unless they just love it,
inherently love it, they hate it.
Or before they went intomilitary maybe they loved it and
now they hate it, but it's just.
I wish there were a better way.
(21:30):
And what made me think aboutthis is, again, I'm running the
Army 10-miler this year and I'vegot a group of friends that
we're all running together, andone of them we were texting
yesterday when my one friend,dave, shared that he ran five
miles for the first time.
Our other friend was like, yeah, I still hate running.
I'm only running it just so Ican run it with you guys, but I
still hate it, and he's trainedinto past his PT test and so you
(21:51):
know, just I wish there were away, there were a way for me to
figure out how to, how to changethat mindset of for people that
just hate running, how to?
I don't know what the magicword is.
I don't know what the magiccure is.
I don't know.
Speaker 1 (22:09):
Well, I can definitely empathize being in
the military for so long likethe apprehension to it.
I learned to run and track andcross country, so I already had
running background coming intothe military.
But I can understand why.
Because for some people theirfirst exposure to running is
some dude screaming at them,sleep deprived, and you know you
(22:32):
have a test assigned to thisactivity.
Anytime you got a testingassigned to it like it's just
pressure.
So and then once you graduate,again every run all out or
really long.
There's no, as much as I lovethe military from a coaching
perspective, there's not a lotof rhyme or reason to how they
(22:54):
train.
They're not training properlyand so, yeah, you have a lot of
apprehension.
Every run is all out.
Every run comes with stress ofthis test that you have to pass.
And so people like you got themilitary, like I'm done with
this, I'm done with it, it's outof my life, right, because they
just associate the stress withit.
And, to your point, I lovehelping people run for the sake
(23:16):
of running and fall in love withthe joy of running, because it
really is, if you just take thepressure off and you, you know
you train.
And Lacey said somethingrecently that really kind of
dawned.
I mean, I really thought aboutit.
But every run, whether it betraining or a race, it's its own
unique experience and event.
(23:37):
Like I ran this Saturdaymorning and I knew there was
going to be a group meetup.
I had no idea who was going tobe there, but it was great.
I got to see my friends that Ididn't expect to see you there.
I didn't expect to see someother people there.
We ran a little bit.
I got to see a new routebecause someone, one of my
friends, was like hey, let's godown and touch this gate, and
that was super cool.
Speaker 2 (23:58):
Oh, that was the first time you went down Pimpin
Road, oh yeah.
Speaker 1 (24:01):
And then I got to, I got to experience five miles by
myself and I was just, you know,I found a cool podcast and I
was like it was awesome, it wasgreat.
And it was its own unique, youknow, and it's buttoned up and
it's done, and you know it'sgoing to be a run today and it's
going to be its own uniqueexperience.
And so every run is unique andevery run has a purpose.
And, if you can, some runs arejust to get out there and just
(24:24):
move the body and be in my head,and then other runs are for
time and you know we're trainingfor something and I don't know
it's all, there's nothing likeit.
I mean, I cycle, I do you knowweight training and there's, but
running is different when itcomes to my mindset.
Speaker 2 (24:42):
Yeah, I think for me it's especially when I'm running
with other people.
I don't, I mean, when you workout with people, I have to focus
on my reps.
I have to focus, I have tocount.
You know what I mean.
I gotta I have to really payattention, but when I'm running,
I can just have a conversationand learn about the people I'm
running with and share my lifewith the people I'm running with
(25:03):
, and I don't know, it's justlike where we, we solve the
world's problems, or at least weattempt to.
And I haven't run Superior Roadin a really long time and we
for those of you tuning in wehave a beautiful creek, the Ruby
Dew.
That is along a running paththat we have group runs on, and
(25:26):
it's just so beautiful andthere's fields and there's
bluffs and it's just cows andhorses and you know, I don't
know, it's just, it's great,it's great, it's beautiful and
it's yeah, Like you said, every,every run is its own unique
experience, Absolutely.
Speaker 1 (25:46):
It is.
Yeah, I'm having a computerissue here.
I'm trying to tee up our weeklywinner here and I'm having an
issue.
I had like three photos and nowthey're all done.
My computer's been acting weirdall morning.
I think I'll be honest.
I think I'm getting close onmemory.
It's what's actually happening.
Time to defrag.
You know you gotta defrag.
I've learned that sometimes youget too much stuff on the
(26:09):
dashboard.
This happens in your life too.
Like you get too much stuff onyour mental dashboard.
It doesn't quite operate quitecorrectly.
Yeah, that's what we're havinghere, so you gotta clear your
mind.
Well, we got one photo up here.
I was hoping to get the otherphotos up here.
Shoot the one.
I'm clicking on things.
It's not quite working.
It's a Monday.
Y'all Happy, are you getting?
Speaker 2 (26:28):
clicked happy.
Are you giving it time to think?
Speaker 1 (26:30):
I am.
No, I know I need to dump a cupof coffee on my computer here.
Speaker 2 (26:38):
You say that, jane, it's gonna happen.
Speaker 1 (26:39):
I'm gonna hit it.
Speaker 2 (26:41):
It's really gonna happen, yeah, so don't, even,
don't, even, don't do yourselflike that.
Speaker 1 (26:45):
Oh yeah, because I got these photos here and they
won't.
I got one open, the other, Ihad them all teed up.
Two of them went down and Ican't get the other ones to open
.
It's weird, uh-oh, what's goingon, I don't know.
Well, shoot, all right, give mea second here.
I'm going to have to stall, I'mgoing to have to stall.
(27:07):
I'm going to have to stall yougot to sing a song I am not
singing.
Speaker 2 (27:12):
Nobody wants to hear me sing Karaoke.
Nobody wants to hear me sing.
I will see where I am on myTajimiles.
I'm interested to know what arewe at the?
I don't even know what today'sdate is.
Speaker 1 (27:25):
Today is the 12th, so we're almost at the halfway
point.
Speaker 2 (27:28):
Halfway point.
All right, let's see where I'mat for Tajie, tajie, where are
you?
Speaker 1 (27:36):
I know the team is kicking ass.
Yeah, we're on the DurethingsRW team RWB team and I'm on the
Durethings Nation team andbetween both of our teams we
have some of the biggest teamsin Tajie, which is pretty cool.
Speaker 2 (27:49):
I didn't even realize it.
Speaker 1 (27:50):
So can you see that when you go look at other teams,
when you click at theleaderboard and you look at the
teams and the team sizes.
Yep, hmm, okay, we got twophotos up here, so we're going
to make that work.
But yeah, teams crush it.
We were going to oh, 42.7.
Speaker 2 (28:07):
I'm at 42.7 right now .
That's awesome.
Speaker 1 (28:10):
Yes, all right, now I there, you go Okay.
Speaker 2 (28:15):
Good morning, russ.
Good morning.
Thanks for tuning in, all right.
Speaker 1 (28:19):
Here we go.
I think we can, we can make it,we can do this now, I think.
All right, here we go.
Ladies and gentlemen, ourweekly winner this week is Clint
Smith.
So I sat the photos with.
I had another photo.
We're just, we're just going todo it this way.
So, anyway, there's Clint Smithgetting after it.
So he is.
(28:40):
I met him through Nadine.
He is from Lebanon, missouri.
He's a wrestling coach.
He's always after getting after.
He was the first one on ourteam that did the the first two
runs to a hundred percent on theTajie.
Larry Laws, though, was rightbehind him, but he finished up
over the weekend and that's.
And I got to meet him last yearup in Columbia.
We're doing a 5K together.
(29:01):
He's like are you JTgs on thegun?
Like I'm Clint Smith.
Oh, that's cool, cause we meton Facebook.
Didn't quite know the firsttime we met in person.
So really, really good dudedoing a lot of great work in the
community teaching otherwrestlers how to wrestle, which
I think is a fantastic anytimethat we can roll, model the way
and give back outstanding.
And he's a gritty dude alwaysout getting after it.
(29:21):
So, clint, we appreciate you.
Fantastic effort for the Tajji100.
We're going to send you a shirtfor doing hard things and being
a great role model for others,so I appreciate you.
Awesome, awesome, so keepgetting after it.
Yes, yeah, absolutely.
So all right, so let's see here.
All right.
So one I want to do like a, soI think the format, we've been
(29:44):
doing a lot of like movementstuff and but I want to leave a
mindset nugget before we bounceout for the day.
So this is what was on my mindthe other day and I kind of kind
of wrote this down.
But I've been thinking about thegrasses and always here on the
other side, I've been thinking alot about that with my
transition from the military anda lot of people are like man,
(30:05):
we're always looking at whatthat other person has and when
you get there, it's like notenough, like what is that about?
And when I think about thegrass isn't greener on the other
side, what I've learned in myown life is that the grass is
greener where you water it.
So where is this green grass at?
Well, it's not the patch ofgrass that's over there that
(30:27):
someone else has, it's your owngrass, it's you know, it's where
you water it and you're thegrass.
So when you think of like we're, if I want, if you're thinking
about being somewhere else inthe grass being greener on the
other side, I want you to thinkthat you are the grass and that
you need to water yourself.
And in a world that'sconstantly chasing the next big
(30:50):
thing and distraction, it's easyto overlook the fence and see
what other people have Peopleconstantly doing this on social
media.
But the real growth, the realgreen, vibrant life and grass
happens where you're planted.
This is something that you'vesaid in the past that's really
resonated with me grow whereyou're planted and that's in the
(31:10):
you know how do you wateryourself?
What's the daily grind?
It's the small actions and theconsistency of care that you
give yourself each and every day.
And so how do you wateryourself?
Well, that's with mindset andmovement.
Mindset because your thoughtsshape your feelings and your
feelings align with your actions.
If you have negative thoughts,well, your actions aren't going
(31:30):
to be supportive and youroutcomes aren't going to be
great.
And your thoughts are reallythe seeds of your reality and
you know your mind will bearfruit.
I love this from as a manthinketh.
Whether you can call, if youhave a garden out in your
backyard, it's going to bearsomething.
It'll be full of weeds or itcan be like abundant fruit, but
(31:53):
you have to cultivate intent tothat garden.
But either way it's going tobear something, cultivating
positivity and resilience andgratitude on a daily, you know,
is an important thing.
And then movement, because ourbodies are designed to move.
Movement is an inherent part ofour life and it's every step
that we take.
And it's about having energyand feeling alive, and I'm a
(32:16):
firm believer.
I love the book Born to Run.
You know, humans are theultimate endurance athlete.
That's what we're designed todo, and I know that I am
infinitely happier and betterwhen I am moving.
My body and my mindset isbetter.
So I think they go hand in hand.
So how do you water yourself?
Well, you grow where you'replanted.
You flourish in your own way.
You don't need to look atanyone else's fence or another
(32:38):
patch of grass, because you arethe grass.
You're the grass and do hardthings every day, and the
framework for that hard ishealth and wellness, affluence
and wealth, relationships andthen development.
How you're upskilling every day.
That's how you water yourself.
You do something intentionaleach and every day, with
consistency in those areas, andyou will water yourself and your
(33:01):
grass will be greener.
That's what I learned.
Speaker 2 (33:04):
Absolutely.
It's funny to that, even thoughthis is related.
But I mill prep almost everyweek.
And it's just funny becausethis week when I was mill
prepping, I just kept thinking,yeah, this is how I show myself
love, you know, by putting inthe hard work.
It takes time, it's not alwaysthe easiest thing, but I was
(33:24):
like, yeah, this is.
You know, when I open my fridgeand I see everything ready for
the week, I'm like, yeah, thisis 100% how I show myself love.
And then, on top of all theother things, you know, movement
and getting out there andgetting after it.
Speaker 1 (33:37):
Yeah, yeah, focus on self.
This weekend I started readinga book called Goodbye Things.
I have a tendency to kind ofjust hold on to things and I'm
like I need to get rid of thisstuff.
I started reading this book and, like man, my life would be so
much more peaceful than to havethis stuff.
So I feel like I'm pullingweeds out of my garden right now
(33:57):
by just getting rid of thestuff, and then I've got bags of
stuff I'm going to take overand donate today and it feels
really frickin good, and so itdoesn't have to be anything
transformational.
It's just the little things inlife.
Just tense your garden everyday, whatever that is for you,
whether it be mill prepping bygiving yourself some nourishment
, working out a gesture ofkindness all of these things
(34:20):
have a compounding interest.
Whatever that is for you, butdo something for yourself.
I realized by decluttering itseems like it wasn't really on
my radar, but I feel so muchbetter.
Oh yeah, I think we're the shitthat's in my life.
Yeah.
Speaker 2 (34:34):
Absolutely, absolutely, 100 million percent.
I feel you there.
Speaker 1 (34:38):
I feel you I gotta declutter my hard drive because
it's acting stupid today.
Speaker 2 (34:41):
Yeah, let us know how that goes next week.
Yeah, and hey, don't forget tosmile.
Don't forget to make yourselfsmile, don't forget to make
someone else smile today.
You just never know whatsomeone else is going through
and just you know.
Kindness is easy and free,absolutely.
Speaker 1 (35:03):
So, easy.
Speaker 2 (35:04):
Look at somebody, give them a smile, if you want
kindness in the world, sprinklethat shit everywhere.
Speaker 1 (35:09):
You got to put it there yourself.
That's right.
It's contagious.
Yes, absolutely All right.
Y'all Keep doing hard things.
We'll see you guys in the nextepisode.
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