November 21, 2025 • 30 mins
This week we turn November’s Run the Reset lens toward something every runner needs when the temps drop: a workable winter routine. Kyle lays out simple, time-based templates that keep you consistent without chasing peak-season mileage, plus the “Rule of 3” anchors—one key run, one strength day, one easy session—to define a win even in chaotic weeks. We’ll talk Plan A/B/C thinking for outdoor, treadmill, or strength-only days so missed runs don’t snowball into lost momentum. You’ll get habit hacks (prep the night before, anchor pairing), boredom busters for the treadmill, and a quick safety checklist for dark, cold miles. We also cover strength moves that pay the biggest durability dividends and a dead-simple green-yellow-red system to know when to push or pull back. If winter usually knocks you off rhythm, this episode gives you a flexible blueprint to keep the streak alive—and your sanity intact.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Hello where everybody, Greetings and salutations, Welcome back to another
episode at the Back of the Back Podcast, second one.
I'm your host, Kyle Walker. Thank you so much for
tuning in. We are in week three of our series
of Run the Reset. So we have previously done we
reset the body, and then in week two we reset
the mind, and now we're going to really kind of
(00:34):
do a reset of just let's call a bit workable
winter routines. All right, so we're gonna reset the routine.
We've got mind body in the routine. Because we are runners,
we are mostly creatures of habit at least a lot,
not always. We're not perfect. If training consistency was perfect,
we'd all be running full marathons at BQ Pace. And
(00:55):
let's be honest, none of us are doing that. Okay,
not many of us are doing that. I know there
are some who are. I know there's some people who
very recently got some more bqs. You guys are awesome.
I'm not going to go through the list of those people,
but super Jelly, I should have worn my green hat
because I'm jealous.
Speaker 2 (01:12):
Green with jealousy.
Speaker 1 (01:13):
Over all the people who are getting some bq's and
got some bqs on difficult courses. If you can Boston
qualify at New York, you damn good runner. I'm just
gonna throw it out there, man, that's good work, because
New York is not an easy course.
Speaker 2 (01:26):
That's a tough one.
Speaker 1 (01:27):
That's one of the tougher full marathons I've ever done.
Of my fourteen. I know we're not talking like a
huge wealth of experiences here, but fourteen full marathon's in
bed and New York is right up there towards the toughest.
Nothing beats the Baton Memorial Death March, but that's a
different entity altogether, So we'll just move on from that.
So workable winter routines, we are gonna have some simple templates,
(01:50):
time based options, backup plans because it's winter or it's
going to be winter soon.
Speaker 2 (01:57):
We're just cruising.
Speaker 1 (01:58):
It's raining right now as I putting this out there,
and so like the weather at this time of year
can really recapock on any kind of consistency. So we're
gonna have some backups in case something gets missed due
to the weather or whatever. We don't want to like
nuke our momentum. We're just gonna have some other options.
So consistency here beats intensity, especially when it's dark, cold,
(02:19):
and you're probably busy because with the holidays coming, who
isn't busy right now? Like Thanksgiving is less than a
week away. Oh my goodness, as I am talking to
you right now, Thanksgiving is six days away. That is
just crazy, all right? So the winter reality check, what
do we got coming up with winter? Well, we've already
seen the time change, So the time change is here,
(02:42):
less daylight, less light outside definitely a number one. That
is a problem I know for so many runners. Sometimes
myself included that I don't have this nearly as bad
as others, that seasonal depression, the change in the time,
the darker earlier. People just get bummed out. They do
(03:03):
not like the dark. And look, we've talked about running
in the dark quite recently. Running in the dark is
a tricky beast, but I personally like it. I especially
like it from Halloween to New Year's because as all
the houses Christmas lights go up, it makes your run pretty.
So I want to go out in the dark when
the Christmas legs are up. When it's Christmas season, and
(03:26):
that basically anymore is from Halloween to New Year's and
if for some people it's from Halloween to April, but
hopefully not too many of those because at some point
in time just take the damn things down. But either
way so it is nice. I don't mind running in
the dark, but I know a lot of people do.
A lot of people are not motivated to run in
the dark. Once they get home from work and it's
(03:47):
dark outside and dinner is done, the last thing you
want to do is lace it up and go for
four miles because you just want to sit on the couch,
maybe watching TV, and then go to bed. Like I
get it, Motivation struggles this time year, also along the
same vein colder temperatures. Colder temperatures make it far less
appealing to go outside. As for me, I like running
(04:09):
in the cooler temperatures, but I run better when it's
a hair warmer because my old rickety body needs that
warmth I need. I need everything to warm up and
then loosen up before I can have a good run.
A couple of weeks back now at Good Life HASI
where we had that freak cold front that came through
and we all run in in it wasn't quite single
(04:30):
digit real feel or wind chill it was teens. It
was impossible to get warm. I never got warm yet.
And here's the difference. Yes there was sweat, Yes, my
body sweated.
Speaker 2 (04:43):
Did did did? Did? Did? Did I feel warm? Did
I feel loose? Did I ever shed a layer? Now?
Speaker 1 (04:50):
I know some people did. The people who were running
really hard and really fast and did really well, they
might have shed a layer two I didn't know. I've
finished in my same gloves, thank you, Liberty. Shout out
to Liberty. Liberty gloves, and my stocking hat and the
same thing that I started with I finished with. And
even though the sun came out towards the end, it
I never got warm. I never felt loose, and I
(05:10):
was battling a whole bunch of different issues. But that's
neither here nor there. Never felt loose on that course.
So the colder temperatures definitely make it harder to run
if you're one of those people that.
Speaker 2 (05:20):
Needs to get warm, all right, And.
Speaker 1 (05:22):
Then holiday schedules, Holiday schedules are brutal. You never know
when you've got to go to Aunt Sally's for this meal,
and you got to go do presents at this house
for that, and then you got the dinner over here,
and then you got the in laws there, and you
got the steps there and Grandma's there, and holiday schedules
are awful. I keep trying to plan things with people,
(05:45):
like for December and January. What I really want our
Second Wind episodes to be our talks with other runners.
If you go back to Monday's episode of the Back
of the Pack podcast regular, you know now that my
injuries should situation has worsened and there's gonna be a
lot less race reviews going on for a period. So
I'm trying to invite others in so that we can
(06:06):
learn about other runners in the community, in the Kansas
City community and beyond. And so that's what I want
the Second Wind episodes to be for about two months.
But I got a juggle schedules mine and others, So
I know that holiday scheduling is a complete pain in
the rumpus. This time of year is just not so
I get that, but that also can affect your running schedules.
(06:29):
Schedules are a thing. What is that I don't care
about a low price offer, Jeez, Amazon, what timing do
you have? And then indoor logistics. Not everyone has a treadmill,
not everyone has an elliptical. Not everyone has a way
to keep up the cardio and to keep up the
running routine indoors when the ice storm hits and it's
just not okay to run outside when the polar vortex
(06:51):
is overhead and it is just not safe to run outside.
Not everyone's got the indoor logistics. So sometimes you might
miss a workout just due to the weather outside is
frightful and the inside is too delightful.
Speaker 2 (07:04):
And if you got.
Speaker 1 (07:05):
Nowhere to run, then grab a drink, Grab drink, grab drink.
I don't know anyway, boy, that should be a songwriter, right.
So these are just some of the things that winter
can really mess up with. So some common traps trying
to maintain peak season volume, all right, So that is
like an all or nothing thinking, all right, Like, Okay,
I trained for the New York Marathon. I ran in
(07:27):
the hottest part of the year, and I was knocking
out thirty miles a week, and then I went and
I be cute, And now I have to keep that
very same consistency going through the winter.
Speaker 2 (07:37):
No, no, you don't.
Speaker 1 (07:39):
Unless you're training for a big spring race, a big
early spring race, You're you're probably not going to keep
that same level of intensity and training, all right, And
again this is the this is about a reset. So
the point is not to keep that level of consistency
and training. That's what leads to burnout.
Speaker 2 (07:56):
All right.
Speaker 1 (07:56):
We don't want to burn out. We need a period
in our running cycle where we can rest and reset
a little bit. We're choosing around the holiday times in
which to do it. Holiday times, bad weather times, dark times,
cold times, hiccup times, like I'm doing right now, all
of these things. Your biggest trap is trying to maintain
peak season volume during your off season. And that's not
(08:19):
what you want to do. Again, all or nothing thinking
is not correct. It does not have to be I'm
either one hundred or on zero. There can be a
fifty percent, there can be a sixty percent, there can
be a forty percent. You can adjust weekly, you can
adjust daily and without being just over the top all
the time. And then another thing, another trap is the
treadmill boredom. All right, I understand if you have a treadmillon,
(08:42):
you have the ability to run inside.
Speaker 2 (08:45):
Treadmills are brutal. They just they're awful for me. I
hate them.
Speaker 1 (08:49):
I can't do well on them because of that boredom
for me a lot of times. It's also their tracks
are too narrow, and apparently my gait is too wide,
and so I keep like clipping the side and stumbling
and whatnot.
Speaker 2 (09:00):
It's not fun. But you gotta find ways.
Speaker 1 (09:03):
If you have a treadmill, if you're a treadmill warrior,
you gotta find the ways that you can break through
that boredom. You know, put your tablet up there, find
a new show to watch, watch a movie, listen it,
listen to to Thrasher Metal, whatever, change up your playlist.
Side note, because I told you I was gonna do it.
We got some listener feedback when we were talking about
the music a little bit back, a great idea, you know.
(09:25):
I said, sometimes you got to like take songs off
your playlist and put new songs on, and don't get
bored with your playlist. And like, mine is really old
and it's got some old stuff that just doesn't speak
to me anymore. It spoke to me at a time,
at a period, in a mood or a stage of life.
Speaker 2 (09:39):
Now not so much.
Speaker 1 (09:41):
Listener, Bethany, Super listener, Bethany, send me a message, you like,
just create a new one. So that way, you still
have an old one you've got to go to when
you need to switch it up. Create some new ones,
she says. She creates a new running playlist with a
few crossovers. A few things make the list time after time,
but she makes a new one every year. What a
fantastic freaking I love. That was great. Make a new
(10:03):
running playlist. You can have your twenty twenty five playlist.
Then you can have your twenty twenty six playlist. Bring
over some of your favorite songs, some of the go tos,
some of the ones that you know. Just kick your
right in the in the the kick at the end
of the race, and then try some new stuff.
Speaker 2 (10:18):
See how it works.
Speaker 1 (10:19):
Find that new jam that really is popular, that really
gets you moving, that's got the great beat.
Speaker 2 (10:23):
Again.
Speaker 1 (10:24):
My biggest story that I have musically that people just
cannot fathom. If you know me, you know that I
am kind of a let's see, I'm angry white guy music.
So I'm like hard rock, a little bit of metal.
I can go all the way back to nineties doctor
dra gangster rap, anything after that I'm out on. There
is even some country, there's some stuff like that. There's
(10:47):
me doing that. But the most ridiculous song on my
running playlist that still is there today, Womanizer by Britney Spears. Why,
you might ask, if you've not heard me talk about
this before.
Speaker 2 (11:00):
The beat. The beat was.
Speaker 1 (11:03):
Perfect every time you get the what is it, it's
either the upbeat. I don't think it's a downbeat. I
think it's the upbeat anyway, the big beat. That's when
my left foot needs to hit boom.
Speaker 2 (11:12):
Boom, boom boom.
Speaker 1 (11:14):
Perfect beat for my cadence of running. So yes, that
song is still on my playlist because I know when
it comes on, I can get right back in my rhythm,
right where I want to be.
Speaker 2 (11:24):
Boom boom boom, perfect beat. So listen to that song.
Speaker 1 (11:28):
That beat works for you, It works for me, but
otherwise there would be no reason on God's green Earth
for me to have Brittany freaking Spears on my playlist.
Speaker 2 (11:36):
But I have it for the beat.
Speaker 1 (11:38):
So you find the song that works for you, and
I love the idea. Start the new new year with
a new.
Speaker 2 (11:43):
Playlist, add some new stuff, get it figured out, all right.
Speaker 1 (11:47):
And so what we're doing here, all right, we're talking
about maintenance right now, all right? Maintenance in this winter.
Reality check, we are not maxine out. Goes back to
what we just talked about about trying to maintain peak volume.
We're not maxing out. We are not going for a
PR anytime soon. You're not gonna get it at every
race this winter. You're not gonna pr your five k
(12:09):
at Battle of the Bean.
Speaker 2 (12:11):
Just accept that right now. So maintenance, maintain.
Speaker 1 (12:15):
Keep your fitness up, keep it good. But understand, you're
not going out there to crush everything. You're not going
out there to break all your records. That's not where
it's at right now. Your job is to keep your
habit alive and keep your body durable. That's it. You
got to keep up your habit. Habit is important. If
you have a workout schedule, keep to it, but you
(12:36):
got to keep your off not but and you keep
your body durable. But you're fighting these other forces and
so you gotta you got it back off a little bit,
all right. You're not maxing out, You're maintaining, keep keeping
your fitness up during the difficult time of year, all right,
So build your core week all right. So what we
would suggest here three anchors. Make a routine Number one
(13:01):
one key run one it can neither be quality. Like
you can go out you can go at five k
pr pace, you can go out there at half marathon
race pace. You know, race pace and conversation on pace
not the same thing. Or you can go out there
and make it your long run. Okay, I know I'm
(13:23):
gonna do ten today, Come hell or high water, come
hook or crook, I'm gonna do ten. One one key
run a week, another one, one strength session, hips, gluts core, whatever,
one of those. So one day you're having a quality run,
another day you're having a strength session, and then three
(13:44):
one easy or recovery session, which is low stress. So
even in these difficult times, I know, ideally we try
and run or exercise at least four times a week.
You know the old running adage. If you run three
times a week, you maintain where you're at. If you
run four times a week, you improve. No idea if
there's truth to that or not, but that's the old
(14:05):
runner's adage. Well right now, for maintain three three workouts
a week, goal run or key run, a strength session,
a recovery run. If you can do that during this dark,
cold period, you're gonna maintain pretty well. And I know
see as they sit here saying it three exercises a
week almost sounds light to me. But then I think
(14:27):
about it, Well, how many times this year have I
actually done three of those exercises within a week?
Speaker 2 (14:33):
Not many, not many?
Speaker 1 (14:34):
So really it's not that big of a change. It's
probably something to try and add more of, to be
real honest with you. So I don't know that's a
that's an interesting way to look at it.
Speaker 2 (14:45):
Anyway.
Speaker 1 (14:46):
Anything you do after that is a bonus though, all right,
So we if a week explodes, hit the three anchors
and call it a win.
Speaker 2 (14:52):
All right.
Speaker 1 (14:52):
So if something goes crazy, what is happening over here
this green screen? I swear it just likes to mess
with me. I don't know w it's doing anyway, Sorry
about that. So yeah, anything else above those three is great,
And if you have a chance to.
Speaker 2 (15:07):
Do four, do it.
Speaker 1 (15:07):
But there might be a week where you only get
the three, and you gotta be okay with that. In
this case, this says time is greater than distance. Set
sessions by minutes that fit your style twenty thirty, forty
five or sixty, And I think that's a good call.
You never know how run's going to go. You never
know what the conditions are going to be like outside.
But if you can say I'm going to run for
thirty minutes, whereas yeah, your pr thirty minute would be
(15:30):
like four miles, maybe you just get a five k
done in that thirty minutes and you can call it good.
Speaker 2 (15:34):
I just ways to look at it.
Speaker 1 (15:36):
Suggestions for you to try and help everyone out during
these charming, lovely parts of the year.
Speaker 2 (15:42):
And again, we're we're still in the good stuff. We're
just in November right now. It ain't bad yet.
Speaker 1 (15:46):
It's dark early, but we don't have the crazy cold.
We don't have the changing weather and what might be
falling from the sky, rain, ice, snow, sleep, whatever. Oh,
it's tough for any bummer. I was hoping to going
to keep right AnyWho? All right, next three plug and
play weekly templates. Ah, I don't know if I want
to go through all these.
Speaker 2 (16:07):
We'll go through real quick. These are just some suggestions.
Speaker 1 (16:11):
If you need a little guidance, if you need just
a little routine, you could try these. This is what
they call the time crunch, all right. So it's for
four thirty to forty minute workouts Monday thirty minutes of
strength and mobility. Wednesday a thirty five to forty minute
treadmill or easy outdoor run conversational pace. Friday another thirty
minutes of strength, and this is where you could do
(16:31):
like single leg or core. And then Saturday or Sunday
forty to sixty minutes of a long ish run.
Speaker 2 (16:37):
Or a walk.
Speaker 1 (16:38):
All right, that's just that is quick and easy. You're
not doing anything more than an hour for the whole week.
Speaker 2 (16:43):
All right.
Speaker 1 (16:44):
You got a thirty, you got a thirty five to forty,
you got a thirty, you got a forty to sixty toda.
All right, So here is a comeback slash low impact hybrid.
If you, like me, are fighting injury, you might not
want the grind or the impact of running.
Speaker 2 (16:59):
So you guys change up a little bit.
Speaker 1 (17:00):
So like Monday would be a twenty five minute biker
pool and then ten minute core. Tuesday you could walk
for twenty minutes. Thursday thirty to forty of a run
walk kind of a thing. Saturday forty five to sixty
of a brisk walk, a hike or an elliptical. Again,
a brisk walk and a hike are very separate things
we don't talk about hiking much in this, but it
(17:22):
is certainly an option. And then the elliptical is the elliptical.
Ellipticals must must, must, must, cannot stress this enough be
measured in time.
Speaker 2 (17:32):
Not distance.
Speaker 1 (17:33):
According to an elliptical, I can run like a four
minute mile. Ellipticals on that distance are full of malarkey.
Time is what you care about if you have an elliptical.
Just I'm sure most people knew that, but if there
was anyone who didn't, now you know, ellipticals are bull
dinky when it comes to distance. Don't trust it, don't
believe it, don't even look at it. And then twenty
minutes of mobility and light work on Sunday. So that's
(17:55):
kind of the low impact stuff that seems easy enough. Yes,
it's more consistent. They'll say, there's a Monday, a Tuesday, Thursday, Saturday,
and the Sunday. But it's all low impact. It's not
it's not anything that's gonna max you out, it's not
gonna wear you out. It's just that's more maintain It
feels like a maintained And then here is one for
the steady winter runner. So Tuesday, thirty to forty minutes
(18:16):
of an easy, easy run Thursday thirty minutes of tempo
either like tempo or he'll raps yup, he'll repeats hello.
Saturday is a sixty to seventy five minute easy run,
and then Sunday is a thirty to thirty five minute
strength training session hen squad, push ups, pull ups, or court.
(18:38):
And then you can swamp any of these out as
you see fit. If anyone's interested in these, I can
pass them along to you. Again, they're just suggested ways
to approach. So next up, habit design. So we're gonna
make this automatic. That's what we're gonna do here. First
off is what we what they call anchor pairing, attached
workouts to an existing habit. So after school, drop off,
(19:01):
before dinner, during lunch, be consistent on when you're doing it.
All right, For me, when I'm at my peak, I
get off work when I'm in the office, well even
when I'm at home at about three o'clock, so by
three point thirty I'm usually out.
Speaker 2 (19:19):
I was out running, walking, doing something.
Speaker 1 (19:22):
So for me it was almost three thirty, it was
get home from work, get changed, get my work in
before you know, like before the kids get out of school,
before miss back of the pack podcast comes Home.
Speaker 2 (19:32):
Whatever.
Speaker 1 (19:33):
That was kind of my time. That was my window
to get it done. So attach your exercise to your
window and try and make a habit out of it. Next,
prep the night before. Now this is what I do
before every race. Have your clothes out, have your headlamp ready,
have your playlist downloaded, and then have your towel hanging
on your treadmill. That's where you're gonna be. But prep
(19:54):
for what you're gonna do. So that way, it's not okay,
I'm starting from scratch and I want to be out
the door in thirty seconds. Okay, well that's not gon
what happened because I don't know where my shoes are.
I gotta find the right socks. What am I going
to wear it today? What's the temperature outside?
Speaker 2 (20:06):
Prep?
Speaker 1 (20:07):
Be ready, be ready for your run when it is
your time to do it by say run or whatever
your exercise of choices that day.
Speaker 2 (20:15):
And that's see here.
Speaker 1 (20:17):
Next you can play play in ABC so a outdoor run,
B treadmill of the equivalent time or C strength training.
So just make it real easy.
Speaker 2 (20:26):
Am I doing in a am I doing a B?
Am I doing a C?
Speaker 1 (20:30):
Tadah again We're trying to simplify some things here, and
then we have the ten minute rule. Start if it
feels after awful. After ten minutes, switch to something else.
If you go out for your run and it's too cold,
it's too wet, it's too slick, it's too whatever. After
ten minutes, if you're like, Nope, this is not safe,
or nope, I'm not in the mood, or nope, I'm
(20:50):
just not feeling it, go home and start doing your
strength training. Make it a strength training day. You can
mix it up. These are all interchangeable, which is nice.
It's nice to kind of have that flexibility. Right. So
next up we have winter safety and sanity. Of course
we in the wintertime we have to harp on. I'm
gonna mention this a lot because I've been seeing people
in my own neighborhood not doing this, and I swear
(21:11):
I want to pull my car over and yell at them.
Visibility headlamps, reflective vests, ankle bands, blinker lights, all of them.
Speaker 2 (21:19):
Use them.
Speaker 1 (21:20):
I'm gonna brag real quick about everyone at the Chasing
Rabbit's Run Club on our last meeting, the one in November,
everyone had something on for night running.
Speaker 2 (21:32):
I was so proud of my group.
Speaker 1 (21:33):
Like, people are wearing the blinky vests, people have got
the reflectors, people got this, that and the other. You
know who the darkest person out there was for that race? Me,
not race, not run, but it was me. I was
the darkest person out there. It was flannel night. My
flannel was a little dark, and I did I I
had a light with me. Yeah, I had a light
with me. But everyone else was just blinking and glowing
(21:57):
and doing everything. Everyone nailed it so again, chasing its people.
You guys are freaking awesome. That was impressive. I was
so happy to see all that. And it made our
pre run picture we always take the group picture. Made
it very colorful, very interesting. Let's see next up we
have visibility, and now we have footing, tread choices, trail shoes,
mild traction, shortened strides on slick surfaces. There is a
(22:19):
time you might run when it's a little slick. It
could just be rain. Rain's not too bad.
Speaker 2 (22:23):
It could be a.
Speaker 1 (22:24):
Little icy icy you gotta be real careful about. And yeah,
shortening your stride is the best way to get across
that ice. But again, if it's super icy or there's
like if it's a patch, that's one thing. If it's
consistent along your trail, go inside, get off that stuff.
Speaker 2 (22:37):
You were gonna fall and break your head open. Don't
do that.
Speaker 1 (22:41):
Let's see layering, so you always have your base. Your
base needs to be the moisture wicking material, and then
after that you go to min something more insulating. Then
you can do a shell that can be like wind
and waterproof stuff. It says be cold at the door
if you walk outside, it's the kind of chilli. Okay,
good because when you run, you're gonna warm up. So
(23:03):
if you're a little core cold walking out the door,
you're gonna warm up on your run. I can't get
through this part apparently, and then you're gonna be dressed
appropriately for it.
Speaker 2 (23:11):
So what the what's the old thing? This is on
my list? But I remember it. Take a look at
the temperature.
Speaker 1 (23:19):
If you are going out and it's thirty degrees, dress
like you would if it was fifty. All right, it's
the twenty twenty degree rule. Really, if it's twenty degrees,
dress like you would if it was forty. And really,
if you're going out at twenty but dress like forty.
There is a difference in how you address dressing at
twenty is not the same addressing at forty. So think
(23:40):
about that. So, yeah, you might be a little chilli
walking out that door, but you are gonna warm up quickly.
But again, safety first, always safety, safety, safety, safety. Next
treadmill boredom busters. So there are people who do what
they call what do they say, the pyramid sets. You
can do a one two three two one of effort
(24:00):
or you know, kind of incline. So if you think
a one two three three two one, so just kind
of a build up then to come down. There's next
there's the incline ladder. Much the same thing. Start a
two percent, go to six percent, you know, two three, four, five, six,
and then back down six five four three two one.
Speaker 2 (24:19):
That's something you can do. And then of course TV.
Speaker 1 (24:22):
You can watch TV on your treadmill if you have
one hooked on the wall, put something on your tablet.
I think the best thing to do is you pull
up the back of the Pack podcast and you listen
to all the episodes you can while you're running, because
how could do you not want to write like it's
it's just perfect. It's the most perfect podcast for running.
Come on, we're gonna do that, all right. Next up
(24:42):
strength that pays dividends. So they call this the Big five.
Working on hips, squats, single leg push ups in the
incre Oh and I'm sorry that because that's fine.
Speaker 2 (24:55):
No, that is a big five.
Speaker 1 (24:56):
So yeah, hips, squats, single legg push push ups, and
then core. Yeah, twenty five to thirty five minutes two
times a week. That is huge durability gains.
Speaker 2 (25:10):
And then you.
Speaker 1 (25:10):
Aim for slow controlled reps. Don't try and max out
on your first night. That's not gonna work. Well, you're
gonna hurt yourself.
Speaker 2 (25:17):
Don't do that.
Speaker 1 (25:18):
But if you can spend twenty five to thirty five
minutes just two times a week doing your strength, by springtime,
you're gonna see such improvement.
Speaker 2 (25:28):
Massive.
Speaker 1 (25:28):
And I'm talking to myself because I me, myself need
to be better at it and do better at it,
and so it's good to see that twenty to thirty
five minutes twice week I can do that. So if
you're injured, though, if you're injured or sensitive, prioritize isometrics.
So that's like wall sits, calf holes and balance work
with range of motion. Again, we're runners our balance sucks like,
(25:51):
there's no question. I used to have good balance when
I was an overall athlete, when I was playing sports,
you know, football, baseball, basketball, hockey, tennis, whatever, soccer. Now
I used to have great balance. Once I got into running,
that all went away. It all went away and died
a slow, painful death. Now I have no balance whatsoever.
It's terrible. So some simple metrics to track. I know
(26:12):
we're kind of all over the place here, right, let's see.
Use the top light one green, yellow, red, So check
in your energy, your mood, and your soreness.
Speaker 2 (26:20):
Am I green? Am I good to go? My yellow?
Little caution? Little sore? Am I red?
Speaker 1 (26:26):
Am I pissed off? And not in the mood for this?
All things you got to keep into account. We talked
about on Monday's episode. Mental health just as important as
physical health every time, sleep hours, your average weekly sessions
completed out of three anchors, So really, you know, if
you are doing the hard ones, if you're doing your
(26:46):
three days of something, you make sure you're getting the
enough sleep, all right, make sure you're getting the sleep
to kind of counteract the work that you're doing. If
it's three days, make sure you're getting to sleep after
that to recover from those three days. All right, sleep
is important. Rest is important. And then it says here,
if there are two plus reds two weeks in a row,
cut the volume down twenty.
Speaker 2 (27:05):
Percent for one week and then reassess.
Speaker 1 (27:08):
So if you are just constantly in the red on soreness,
you might be going too hard. You might need to
back it off a little bit, bring it down a
little bit. If let's say, where else could you have
the red if your energy? If you have no energy,
all right, if you are two weeks in a row,
my energy is in the red, I just cannot get motivated.
All right, back it off. You're overdoing it, so just
use the stopline on that. And then, of course on
(27:30):
these episodes we like to as best we can tie
it into like normal life as well. So your routine
and it's rigidity good grief. The routine is not equal
to RIGIDITYDD. It's a rhythm that flexes with life. Busy
weeks still get the anchors. Okay, so even if you're
having a busy week, you still do the anchors we
(27:52):
talked about above. And then let's see transfer the same
plan ABC mindset, lower stress in work.
Speaker 2 (27:58):
And family schedules.
Speaker 1 (27:59):
So yes, we know you can also use the red light,
green light, yellow light for normal life as well. You know,
my energy as it pertains to family, my energy and
mood as it pertains to work. You can gauge all
these things. Now, if you're in the red constantly about work,
I don't know how you go down twenty percent might
hurt your productivity.
Speaker 2 (28:19):
Boss might be a little pissed at you.
Speaker 1 (28:20):
But you know, just things to keep in mind if
you if you have a good answer to that or
good way to kind of bring it down a little bit,
do it. Uh So, Yeah, that we threw a lot here.
There was a lot going on there. I personally like
the stop light idea. That's gonna work. But get your
three exercise a week, get those kind of core exercises.
We are not trying to kill ourselves. We are not
(28:42):
all trending for January prs. The chances of that are
freaking slim. Man.
Speaker 2 (28:48):
So on next week's episode, So we're gonna mix up
a couple of things here. I actually went on.
Speaker 1 (28:53):
Site to a place and they are all about restoring,
all right, and so we're gonna talk to them and
then we'll touch a little bit on restoring a resetting purpose,
and so it might be a little dual.
Speaker 2 (29:06):
That's gonna be.
Speaker 1 (29:06):
On Black Friday, So while you're shopping online for whatever
you're gonna buy everyone for Christmas this year, you can
check that out. It'll hit Friday morning. But yeah, we
definitely have some guests in a way because I went
out and experienced their place and their establishment, They're gonna
tell you all about it, and then I'll be on
here to kind of bring you in a little bit
more as well. Okay, so that's gonna do it for
(29:26):
this week's episode of the Back to Back Podcast.
Speaker 2 (29:28):
Second Win.
Speaker 1 (29:29):
I'm your host, Kyle Walker, and is my pleasure as always, everyone,
have a safe week of training, keep trying to get
that little bit of restorative love going on for yourself.
Speaker 2 (29:38):
There.
Speaker 1 (29:38):
Let's get this all figured out and then we'll see
you next week
Hello where everybody, Greetings and salutations, Welcome back to another
episode at the Back of the Back Podcast, second one.
I'm your host, Kyle Walker. Thank you so much for
tuning in. We are in week three of our series
of Run the Reset. So we have previously done we
reset the body, and then in week two we reset
the mind, and now we're going to really kind of
(00:34):
do a reset of just let's call a bit workable
winter routines. All right, so we're gonna reset the routine.
We've got mind body in the routine. Because we are runners,
we are mostly creatures of habit at least a lot,
not always. We're not perfect. If training consistency was perfect,
we'd all be running full marathons at BQ Pace. And
(00:55):
let's be honest, none of us are doing that. Okay,
not many of us are doing that. I know there
are some who are. I know there's some people who
very recently got some more bqs. You guys are awesome.
I'm not going to go through the list of those people,
but super Jelly, I should have worn my green hat
because I'm jealous.
Speaker 2 (01:12):
Green with jealousy.
Speaker 1 (01:13):
Over all the people who are getting some bq's and
got some bqs on difficult courses. If you can Boston
qualify at New York, you damn good runner. I'm just
gonna throw it out there, man, that's good work, because
New York is not an easy course.
Speaker 2 (01:26):
That's a tough one.
Speaker 1 (01:27):
That's one of the tougher full marathons I've ever done.
Of my fourteen. I know we're not talking like a
huge wealth of experiences here, but fourteen full marathon's in
bed and New York is right up there towards the toughest.
Nothing beats the Baton Memorial Death March, but that's a
different entity altogether, So we'll just move on from that.
So workable winter routines, we are gonna have some simple templates,
(01:50):
time based options, backup plans because it's winter or it's
going to be winter soon.
Speaker 2 (01:57):
We're just cruising.
Speaker 1 (01:58):
It's raining right now as I putting this out there,
and so like the weather at this time of year
can really recapock on any kind of consistency. So we're
gonna have some backups in case something gets missed due
to the weather or whatever. We don't want to like
nuke our momentum. We're just gonna have some other options.
So consistency here beats intensity, especially when it's dark, cold,
(02:19):
and you're probably busy because with the holidays coming, who
isn't busy right now? Like Thanksgiving is less than a
week away. Oh my goodness, as I am talking to
you right now, Thanksgiving is six days away. That is
just crazy, all right? So the winter reality check, what
do we got coming up with winter? Well, we've already
seen the time change, So the time change is here,
(02:42):
less daylight, less light outside definitely a number one. That
is a problem I know for so many runners. Sometimes
myself included that I don't have this nearly as bad
as others, that seasonal depression, the change in the time,
the darker earlier. People just get bummed out. They do
(03:03):
not like the dark. And look, we've talked about running
in the dark quite recently. Running in the dark is
a tricky beast, but I personally like it. I especially
like it from Halloween to New Year's because as all
the houses Christmas lights go up, it makes your run pretty.
So I want to go out in the dark when
the Christmas legs are up. When it's Christmas season, and
(03:26):
that basically anymore is from Halloween to New Year's and
if for some people it's from Halloween to April, but
hopefully not too many of those because at some point
in time just take the damn things down. But either
way so it is nice. I don't mind running in
the dark, but I know a lot of people do.
A lot of people are not motivated to run in
the dark. Once they get home from work and it's
(03:47):
dark outside and dinner is done, the last thing you
want to do is lace it up and go for
four miles because you just want to sit on the couch,
maybe watching TV, and then go to bed. Like I
get it, Motivation struggles this time year, also along the
same vein colder temperatures. Colder temperatures make it far less
appealing to go outside. As for me, I like running
(04:09):
in the cooler temperatures, but I run better when it's
a hair warmer because my old rickety body needs that
warmth I need. I need everything to warm up and
then loosen up before I can have a good run.
A couple of weeks back now at Good Life HASI
where we had that freak cold front that came through
and we all run in in it wasn't quite single
(04:30):
digit real feel or wind chill it was teens. It
was impossible to get warm. I never got warm yet.
And here's the difference. Yes there was sweat, Yes, my
body sweated.
Speaker 2 (04:43):
Did did did? Did? Did? Did I feel warm? Did
I feel loose? Did I ever shed a layer? Now?
Speaker 1 (04:50):
I know some people did. The people who were running
really hard and really fast and did really well, they
might have shed a layer two I didn't know. I've
finished in my same gloves, thank you, Liberty. Shout out
to Liberty. Liberty gloves, and my stocking hat and the
same thing that I started with I finished with. And
even though the sun came out towards the end, it
I never got warm. I never felt loose, and I
(05:10):
was battling a whole bunch of different issues. But that's
neither here nor there. Never felt loose on that course.
So the colder temperatures definitely make it harder to run
if you're one of those people that.
Speaker 2 (05:20):
Needs to get warm, all right, And.
Speaker 1 (05:22):
Then holiday schedules, Holiday schedules are brutal. You never know
when you've got to go to Aunt Sally's for this meal,
and you got to go do presents at this house
for that, and then you got the dinner over here,
and then you got the in laws there, and you
got the steps there and Grandma's there, and holiday schedules
are awful. I keep trying to plan things with people,
(05:45):
like for December and January. What I really want our
Second Wind episodes to be our talks with other runners.
If you go back to Monday's episode of the Back
of the Pack podcast regular, you know now that my
injuries should situation has worsened and there's gonna be a
lot less race reviews going on for a period. So
I'm trying to invite others in so that we can
(06:06):
learn about other runners in the community, in the Kansas
City community and beyond. And so that's what I want
the Second Wind episodes to be for about two months.
But I got a juggle schedules mine and others, So
I know that holiday scheduling is a complete pain in
the rumpus. This time of year is just not so
I get that, but that also can affect your running schedules.
(06:29):
Schedules are a thing. What is that I don't care
about a low price offer, Jeez, Amazon, what timing do
you have? And then indoor logistics. Not everyone has a treadmill,
not everyone has an elliptical. Not everyone has a way
to keep up the cardio and to keep up the
running routine indoors when the ice storm hits and it's
just not okay to run outside when the polar vortex
(06:51):
is overhead and it is just not safe to run outside.
Not everyone's got the indoor logistics. So sometimes you might
miss a workout just due to the weather outside is
frightful and the inside is too delightful.
Speaker 2 (07:04):
And if you got.
Speaker 1 (07:05):
Nowhere to run, then grab a drink, Grab drink, grab drink.
I don't know anyway, boy, that should be a songwriter, right.
So these are just some of the things that winter
can really mess up with. So some common traps trying
to maintain peak season volume, all right, So that is
like an all or nothing thinking, all right, Like, Okay,
I trained for the New York Marathon. I ran in
(07:27):
the hottest part of the year, and I was knocking
out thirty miles a week, and then I went and
I be cute, And now I have to keep that
very same consistency going through the winter.
Speaker 2 (07:37):
No, no, you don't.
Speaker 1 (07:39):
Unless you're training for a big spring race, a big
early spring race, You're you're probably not going to keep
that same level of intensity and training, all right, And
again this is the this is about a reset. So
the point is not to keep that level of consistency
and training. That's what leads to burnout.
Speaker 2 (07:56):
All right.
Speaker 1 (07:56):
We don't want to burn out. We need a period
in our running cycle where we can rest and reset
a little bit. We're choosing around the holiday times in
which to do it. Holiday times, bad weather times, dark times,
cold times, hiccup times, like I'm doing right now, all
of these things. Your biggest trap is trying to maintain
peak season volume during your off season. And that's not
(08:19):
what you want to do. Again, all or nothing thinking
is not correct. It does not have to be I'm
either one hundred or on zero. There can be a
fifty percent, there can be a sixty percent, there can
be a forty percent. You can adjust weekly, you can
adjust daily and without being just over the top all
the time. And then another thing, another trap is the
treadmill boredom. All right, I understand if you have a treadmillon,
(08:42):
you have the ability to run inside.
Speaker 2 (08:45):
Treadmills are brutal. They just they're awful for me. I
hate them.
Speaker 1 (08:49):
I can't do well on them because of that boredom
for me a lot of times. It's also their tracks
are too narrow, and apparently my gait is too wide,
and so I keep like clipping the side and stumbling
and whatnot.
Speaker 2 (09:00):
It's not fun. But you gotta find ways.
Speaker 1 (09:03):
If you have a treadmill, if you're a treadmill warrior,
you gotta find the ways that you can break through
that boredom. You know, put your tablet up there, find
a new show to watch, watch a movie, listen it,
listen to to Thrasher Metal, whatever, change up your playlist.
Side note, because I told you I was gonna do it.
We got some listener feedback when we were talking about
the music a little bit back, a great idea, you know.
(09:25):
I said, sometimes you got to like take songs off
your playlist and put new songs on, and don't get
bored with your playlist. And like, mine is really old
and it's got some old stuff that just doesn't speak
to me anymore. It spoke to me at a time,
at a period, in a mood or a stage of life.
Speaker 2 (09:39):
Now not so much.
Speaker 1 (09:41):
Listener, Bethany, Super listener, Bethany, send me a message, you like,
just create a new one. So that way, you still
have an old one you've got to go to when
you need to switch it up. Create some new ones,
she says. She creates a new running playlist with a
few crossovers. A few things make the list time after time,
but she makes a new one every year. What a
fantastic freaking I love. That was great. Make a new
(10:03):
running playlist. You can have your twenty twenty five playlist.
Then you can have your twenty twenty six playlist. Bring
over some of your favorite songs, some of the go tos,
some of the ones that you know. Just kick your
right in the in the the kick at the end
of the race, and then try some new stuff.
Speaker 2 (10:18):
See how it works.
Speaker 1 (10:19):
Find that new jam that really is popular, that really
gets you moving, that's got the great beat.
Speaker 2 (10:23):
Again.
Speaker 1 (10:24):
My biggest story that I have musically that people just
cannot fathom. If you know me, you know that I
am kind of a let's see, I'm angry white guy music.
So I'm like hard rock, a little bit of metal.
I can go all the way back to nineties doctor
dra gangster rap, anything after that I'm out on. There
is even some country, there's some stuff like that. There's
(10:47):
me doing that. But the most ridiculous song on my
running playlist that still is there today, Womanizer by Britney Spears. Why,
you might ask, if you've not heard me talk about
this before.
Speaker 2 (11:00):
The beat. The beat was.
Speaker 1 (11:03):
Perfect every time you get the what is it, it's
either the upbeat. I don't think it's a downbeat. I
think it's the upbeat anyway, the big beat. That's when
my left foot needs to hit boom.
Speaker 2 (11:12):
Boom, boom boom.
Speaker 1 (11:14):
Perfect beat for my cadence of running. So yes, that
song is still on my playlist because I know when
it comes on, I can get right back in my rhythm,
right where I want to be.
Speaker 2 (11:24):
Boom boom boom, perfect beat. So listen to that song.
Speaker 1 (11:28):
That beat works for you, It works for me, but
otherwise there would be no reason on God's green Earth
for me to have Brittany freaking Spears on my playlist.
Speaker 2 (11:36):
But I have it for the beat.
Speaker 1 (11:38):
So you find the song that works for you, and
I love the idea. Start the new new year with
a new.
Speaker 2 (11:43):
Playlist, add some new stuff, get it figured out, all right.
Speaker 1 (11:47):
And so what we're doing here, all right, we're talking
about maintenance right now, all right? Maintenance in this winter.
Reality check, we are not maxine out. Goes back to
what we just talked about about trying to maintain peak volume.
We're not maxing out. We are not going for a
PR anytime soon. You're not gonna get it at every
race this winter. You're not gonna pr your five k
(12:09):
at Battle of the Bean.
Speaker 2 (12:11):
Just accept that right now. So maintenance, maintain.
Speaker 1 (12:15):
Keep your fitness up, keep it good. But understand, you're
not going out there to crush everything. You're not going
out there to break all your records. That's not where
it's at right now. Your job is to keep your
habit alive and keep your body durable. That's it. You
got to keep up your habit. Habit is important. If
you have a workout schedule, keep to it, but you
(12:36):
got to keep your off not but and you keep
your body durable. But you're fighting these other forces and
so you gotta you got it back off a little bit,
all right. You're not maxing out, You're maintaining, keep keeping
your fitness up during the difficult time of year, all right,
So build your core week all right. So what we
would suggest here three anchors. Make a routine Number one
(13:01):
one key run one it can neither be quality. Like
you can go out you can go at five k
pr pace, you can go out there at half marathon
race pace. You know, race pace and conversation on pace
not the same thing. Or you can go out there
and make it your long run. Okay, I know I'm
(13:23):
gonna do ten today, Come hell or high water, come
hook or crook, I'm gonna do ten. One one key
run a week, another one, one strength session, hips, gluts core, whatever,
one of those. So one day you're having a quality run,
another day you're having a strength session, and then three
(13:44):
one easy or recovery session, which is low stress. So
even in these difficult times, I know, ideally we try
and run or exercise at least four times a week.
You know the old running adage. If you run three
times a week, you maintain where you're at. If you
run four times a week, you improve. No idea if
there's truth to that or not, but that's the old
(14:05):
runner's adage. Well right now, for maintain three three workouts
a week, goal run or key run, a strength session,
a recovery run. If you can do that during this dark,
cold period, you're gonna maintain pretty well. And I know
see as they sit here saying it three exercises a
week almost sounds light to me. But then I think
(14:27):
about it, Well, how many times this year have I
actually done three of those exercises within a week?
Speaker 2 (14:33):
Not many, not many?
Speaker 1 (14:34):
So really it's not that big of a change. It's
probably something to try and add more of, to be
real honest with you. So I don't know that's a
that's an interesting way to look at it.
Speaker 2 (14:45):
Anyway.
Speaker 1 (14:46):
Anything you do after that is a bonus though, all right,
So we if a week explodes, hit the three anchors
and call it a win.
Speaker 2 (14:52):
All right.
Speaker 1 (14:52):
So if something goes crazy, what is happening over here
this green screen? I swear it just likes to mess
with me. I don't know w it's doing anyway, Sorry
about that. So yeah, anything else above those three is great,
And if you have a chance to.
Speaker 2 (15:07):
Do four, do it.
Speaker 1 (15:07):
But there might be a week where you only get
the three, and you gotta be okay with that. In
this case, this says time is greater than distance. Set
sessions by minutes that fit your style twenty thirty, forty
five or sixty, And I think that's a good call.
You never know how run's going to go. You never
know what the conditions are going to be like outside.
But if you can say I'm going to run for
thirty minutes, whereas yeah, your pr thirty minute would be
(15:30):
like four miles, maybe you just get a five k
done in that thirty minutes and you can call it good.
Speaker 2 (15:34):
I just ways to look at it.
Speaker 1 (15:36):
Suggestions for you to try and help everyone out during
these charming, lovely parts of the year.
Speaker 2 (15:42):
And again, we're we're still in the good stuff. We're
just in November right now. It ain't bad yet.
Speaker 1 (15:46):
It's dark early, but we don't have the crazy cold.
We don't have the changing weather and what might be
falling from the sky, rain, ice, snow, sleep, whatever. Oh,
it's tough for any bummer. I was hoping to going
to keep right AnyWho? All right, next three plug and
play weekly templates. Ah, I don't know if I want
to go through all these.
Speaker 2 (16:07):
We'll go through real quick. These are just some suggestions.
Speaker 1 (16:11):
If you need a little guidance, if you need just
a little routine, you could try these. This is what
they call the time crunch, all right. So it's for
four thirty to forty minute workouts Monday thirty minutes of
strength and mobility. Wednesday a thirty five to forty minute
treadmill or easy outdoor run conversational pace. Friday another thirty
minutes of strength, and this is where you could do
(16:31):
like single leg or core. And then Saturday or Sunday
forty to sixty minutes of a long ish run.
Speaker 2 (16:37):
Or a walk.
Speaker 1 (16:38):
All right, that's just that is quick and easy. You're
not doing anything more than an hour for the whole week.
Speaker 2 (16:43):
All right.
Speaker 1 (16:44):
You got a thirty, you got a thirty five to forty,
you got a thirty, you got a forty to sixty toda.
All right, So here is a comeback slash low impact hybrid.
If you, like me, are fighting injury, you might not
want the grind or the impact of running.
Speaker 2 (16:59):
So you guys change up a little bit.
Speaker 1 (17:00):
So like Monday would be a twenty five minute biker
pool and then ten minute core. Tuesday you could walk
for twenty minutes. Thursday thirty to forty of a run
walk kind of a thing. Saturday forty five to sixty
of a brisk walk, a hike or an elliptical. Again,
a brisk walk and a hike are very separate things
we don't talk about hiking much in this, but it
(17:22):
is certainly an option. And then the elliptical is the elliptical.
Ellipticals must must, must, must, cannot stress this enough be
measured in time.
Speaker 2 (17:32):
Not distance.
Speaker 1 (17:33):
According to an elliptical, I can run like a four
minute mile. Ellipticals on that distance are full of malarkey.
Time is what you care about if you have an elliptical.
Just I'm sure most people knew that, but if there
was anyone who didn't, now you know, ellipticals are bull
dinky when it comes to distance. Don't trust it, don't
believe it, don't even look at it. And then twenty
minutes of mobility and light work on Sunday. So that's
(17:55):
kind of the low impact stuff that seems easy enough. Yes,
it's more consistent. They'll say, there's a Monday, a Tuesday, Thursday, Saturday,
and the Sunday. But it's all low impact. It's not
it's not anything that's gonna max you out, it's not
gonna wear you out. It's just that's more maintain It
feels like a maintained And then here is one for
the steady winter runner. So Tuesday, thirty to forty minutes
(18:16):
of an easy, easy run Thursday thirty minutes of tempo
either like tempo or he'll raps yup, he'll repeats hello.
Saturday is a sixty to seventy five minute easy run,
and then Sunday is a thirty to thirty five minute
strength training session hen squad, push ups, pull ups, or court.
(18:38):
And then you can swamp any of these out as
you see fit. If anyone's interested in these, I can
pass them along to you. Again, they're just suggested ways
to approach. So next up, habit design. So we're gonna
make this automatic. That's what we're gonna do here. First
off is what we what they call anchor pairing, attached
workouts to an existing habit. So after school, drop off,
(19:01):
before dinner, during lunch, be consistent on when you're doing it.
All right, For me, when I'm at my peak, I
get off work when I'm in the office, well even
when I'm at home at about three o'clock, so by
three point thirty I'm usually out.
Speaker 2 (19:19):
I was out running, walking, doing something.
Speaker 1 (19:22):
So for me it was almost three thirty, it was
get home from work, get changed, get my work in
before you know, like before the kids get out of school,
before miss back of the pack podcast comes Home.
Speaker 2 (19:32):
Whatever.
Speaker 1 (19:33):
That was kind of my time. That was my window
to get it done. So attach your exercise to your
window and try and make a habit out of it. Next,
prep the night before. Now this is what I do
before every race. Have your clothes out, have your headlamp ready,
have your playlist downloaded, and then have your towel hanging
on your treadmill. That's where you're gonna be. But prep
(19:54):
for what you're gonna do. So that way, it's not okay,
I'm starting from scratch and I want to be out
the door in thirty seconds. Okay, well that's not gon
what happened because I don't know where my shoes are.
I gotta find the right socks. What am I going
to wear it today? What's the temperature outside?
Speaker 2 (20:06):
Prep?
Speaker 1 (20:07):
Be ready, be ready for your run when it is
your time to do it by say run or whatever
your exercise of choices that day.
Speaker 2 (20:15):
And that's see here.
Speaker 1 (20:17):
Next you can play play in ABC so a outdoor run,
B treadmill of the equivalent time or C strength training.
So just make it real easy.
Speaker 2 (20:26):
Am I doing in a am I doing a B?
Am I doing a C?
Speaker 1 (20:30):
Tadah again We're trying to simplify some things here, and
then we have the ten minute rule. Start if it
feels after awful. After ten minutes, switch to something else.
If you go out for your run and it's too cold,
it's too wet, it's too slick, it's too whatever. After
ten minutes, if you're like, Nope, this is not safe,
or nope, I'm not in the mood, or nope, I'm
(20:50):
just not feeling it, go home and start doing your
strength training. Make it a strength training day. You can
mix it up. These are all interchangeable, which is nice.
It's nice to kind of have that flexibility. Right. So
next up we have winter safety and sanity. Of course
we in the wintertime we have to harp on. I'm
gonna mention this a lot because I've been seeing people
in my own neighborhood not doing this, and I swear
(21:11):
I want to pull my car over and yell at them.
Visibility headlamps, reflective vests, ankle bands, blinker lights, all of them.
Speaker 2 (21:19):
Use them.
Speaker 1 (21:20):
I'm gonna brag real quick about everyone at the Chasing
Rabbit's Run Club on our last meeting, the one in November,
everyone had something on for night running.
Speaker 2 (21:32):
I was so proud of my group.
Speaker 1 (21:33):
Like, people are wearing the blinky vests, people have got
the reflectors, people got this, that and the other. You
know who the darkest person out there was for that race? Me,
not race, not run, but it was me. I was
the darkest person out there. It was flannel night. My
flannel was a little dark, and I did I I
had a light with me. Yeah, I had a light
with me. But everyone else was just blinking and glowing
(21:57):
and doing everything. Everyone nailed it so again, chasing its people.
You guys are freaking awesome. That was impressive. I was
so happy to see all that. And it made our
pre run picture we always take the group picture. Made
it very colorful, very interesting. Let's see next up we
have visibility, and now we have footing, tread choices, trail shoes,
mild traction, shortened strides on slick surfaces. There is a
(22:19):
time you might run when it's a little slick. It
could just be rain. Rain's not too bad.
Speaker 2 (22:23):
It could be a.
Speaker 1 (22:24):
Little icy icy you gotta be real careful about. And yeah,
shortening your stride is the best way to get across
that ice. But again, if it's super icy or there's
like if it's a patch, that's one thing. If it's
consistent along your trail, go inside, get off that stuff.
Speaker 2 (22:37):
You were gonna fall and break your head open. Don't
do that.
Speaker 1 (22:41):
Let's see layering, so you always have your base. Your
base needs to be the moisture wicking material, and then
after that you go to min something more insulating. Then
you can do a shell that can be like wind
and waterproof stuff. It says be cold at the door
if you walk outside, it's the kind of chilli. Okay,
good because when you run, you're gonna warm up. So
(23:03):
if you're a little core cold walking out the door,
you're gonna warm up on your run. I can't get
through this part apparently, and then you're gonna be dressed
appropriately for it.
Speaker 2 (23:11):
So what the what's the old thing? This is on
my list? But I remember it. Take a look at
the temperature.
Speaker 1 (23:19):
If you are going out and it's thirty degrees, dress
like you would if it was fifty. All right, it's
the twenty twenty degree rule. Really, if it's twenty degrees,
dress like you would if it was forty. And really,
if you're going out at twenty but dress like forty.
There is a difference in how you address dressing at
twenty is not the same addressing at forty. So think
(23:40):
about that. So, yeah, you might be a little chilli
walking out that door, but you are gonna warm up quickly.
But again, safety first, always safety, safety, safety, safety. Next
treadmill boredom busters. So there are people who do what
they call what do they say, the pyramid sets. You
can do a one two three two one of effort
(24:00):
or you know, kind of incline. So if you think
a one two three three two one, so just kind
of a build up then to come down. There's next
there's the incline ladder. Much the same thing. Start a
two percent, go to six percent, you know, two three, four, five, six,
and then back down six five four three two one.
Speaker 2 (24:19):
That's something you can do. And then of course TV.
Speaker 1 (24:22):
You can watch TV on your treadmill if you have
one hooked on the wall, put something on your tablet.
I think the best thing to do is you pull
up the back of the Pack podcast and you listen
to all the episodes you can while you're running, because
how could do you not want to write like it's
it's just perfect. It's the most perfect podcast for running.
Come on, we're gonna do that, all right. Next up
(24:42):
strength that pays dividends. So they call this the Big five.
Working on hips, squats, single leg push ups in the
incre Oh and I'm sorry that because that's fine.
Speaker 2 (24:55):
No, that is a big five.
Speaker 1 (24:56):
So yeah, hips, squats, single legg push push ups, and
then core. Yeah, twenty five to thirty five minutes two
times a week. That is huge durability gains.
Speaker 2 (25:10):
And then you.
Speaker 1 (25:10):
Aim for slow controlled reps. Don't try and max out
on your first night. That's not gonna work. Well, you're
gonna hurt yourself.
Speaker 2 (25:17):
Don't do that.
Speaker 1 (25:18):
But if you can spend twenty five to thirty five
minutes just two times a week doing your strength, by springtime,
you're gonna see such improvement.
Speaker 2 (25:28):
Massive.
Speaker 1 (25:28):
And I'm talking to myself because I me, myself need
to be better at it and do better at it,
and so it's good to see that twenty to thirty
five minutes twice week I can do that. So if
you're injured, though, if you're injured or sensitive, prioritize isometrics.
So that's like wall sits, calf holes and balance work
with range of motion. Again, we're runners our balance sucks like,
(25:51):
there's no question. I used to have good balance when
I was an overall athlete, when I was playing sports,
you know, football, baseball, basketball, hockey, tennis, whatever, soccer. Now
I used to have great balance. Once I got into running,
that all went away. It all went away and died
a slow, painful death. Now I have no balance whatsoever.
It's terrible. So some simple metrics to track. I know
(26:12):
we're kind of all over the place here, right, let's see.
Use the top light one green, yellow, red, So check
in your energy, your mood, and your soreness.
Speaker 2 (26:20):
Am I green? Am I good to go? My yellow?
Little caution? Little sore? Am I red?
Speaker 1 (26:26):
Am I pissed off? And not in the mood for this?
All things you got to keep into account. We talked
about on Monday's episode. Mental health just as important as
physical health every time, sleep hours, your average weekly sessions
completed out of three anchors, So really, you know, if
you are doing the hard ones, if you're doing your
(26:46):
three days of something, you make sure you're getting the
enough sleep, all right, make sure you're getting the sleep
to kind of counteract the work that you're doing. If
it's three days, make sure you're getting to sleep after
that to recover from those three days. All right, sleep
is important. Rest is important. And then it says here,
if there are two plus reds two weeks in a row,
cut the volume down twenty.
Speaker 2 (27:05):
Percent for one week and then reassess.
Speaker 1 (27:08):
So if you are just constantly in the red on soreness,
you might be going too hard. You might need to
back it off a little bit, bring it down a
little bit. If let's say, where else could you have
the red if your energy? If you have no energy,
all right, if you are two weeks in a row,
my energy is in the red, I just cannot get motivated.
All right, back it off. You're overdoing it, so just
use the stopline on that. And then, of course on
(27:30):
these episodes we like to as best we can tie
it into like normal life as well. So your routine
and it's rigidity good grief. The routine is not equal
to RIGIDITYDD. It's a rhythm that flexes with life. Busy
weeks still get the anchors. Okay, so even if you're
having a busy week, you still do the anchors we
(27:52):
talked about above. And then let's see transfer the same
plan ABC mindset, lower stress in work.
Speaker 2 (27:58):
And family schedules.
Speaker 1 (27:59):
So yes, we know you can also use the red light,
green light, yellow light for normal life as well. You know,
my energy as it pertains to family, my energy and
mood as it pertains to work. You can gauge all
these things. Now, if you're in the red constantly about work,
I don't know how you go down twenty percent might
hurt your productivity.
Speaker 2 (28:19):
Boss might be a little pissed at you.
Speaker 1 (28:20):
But you know, just things to keep in mind if
you if you have a good answer to that or
good way to kind of bring it down a little bit,
do it. Uh So, Yeah, that we threw a lot here.
There was a lot going on there. I personally like
the stop light idea. That's gonna work. But get your
three exercise a week, get those kind of core exercises.
We are not trying to kill ourselves. We are not
(28:42):
all trending for January prs. The chances of that are
freaking slim. Man.
Speaker 2 (28:48):
So on next week's episode, So we're gonna mix up
a couple of things here. I actually went on.
Speaker 1 (28:53):
Site to a place and they are all about restoring,
all right, and so we're gonna talk to them and
then we'll touch a little bit on restoring a resetting purpose,
and so it might be a little dual.
Speaker 2 (29:06):
That's gonna be.
Speaker 1 (29:06):
On Black Friday, So while you're shopping online for whatever
you're gonna buy everyone for Christmas this year, you can
check that out. It'll hit Friday morning. But yeah, we
definitely have some guests in a way because I went
out and experienced their place and their establishment, They're gonna
tell you all about it, and then I'll be on
here to kind of bring you in a little bit
more as well. Okay, so that's gonna do it for
(29:26):
this week's episode of the Back to Back Podcast.
Speaker 2 (29:28):
Second Win.
Speaker 1 (29:29):
I'm your host, Kyle Walker, and is my pleasure as always, everyone,
have a safe week of training, keep trying to get
that little bit of restorative love going on for yourself.
Speaker 2 (29:38):
There.
Speaker 1 (29:38):
Let's get this all figured out and then we'll see
you next week
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