August 22, 2024 • 43 mins
Don and Derek reflect on the concept of incorporating running workouts as part of an overall aerobic training and conditioning program to improve overall body composition, health and wellness. It is no surprise that obesity numbers are continuing to increase in the western world and individuals are struggling to incorporate regular exercise into their schedules, while also improving overall nutritional habits. While running has always been considered a relatively simple way to add exercise to an individual’s routine, it has never been considered an easy task. Determination, patience and a bit of grit may be required.
Understanding how much, how hard and how frequently is always the most difficult part when starting a running program. Ideally, individuals can incorporate a combination of methods including steady state runs and interval training to provide a combination of variety and varied intensity, improving overall cardiovascular fitness, as well as general strength and power. Finding a routine that works for the individual is the most important step you can take in this journey.
The D&D Fitness Radio podcast is available at the following locations for downloadable audio, including:
iTunes – https://itunes.apple.com/us/podcast/d-d-fitness-radio-podcast/id1331724217
iHeart Radio – https://www.iheart.com/podcast/dd-fitness-radio-28797988/
Spreaker.com – https://www.spreaker.com/show/d-and-d-fitness-radios-show
Spotify – https://open.spotify.com/show/5Py2SSPA4mntNwYRm0Opri
You can reach both Don and Derek at the following locations:
Don Saladino: http://www.DonSaladino.com
Twitter and Instagram - @DonSaladino
YouTube - http://www.youtube.com/donsaladino
Derek M. Hansen: http://www.SprintCoach.com
Twitter and Instagram - @DerekMHansen
YouTube - http://youtube.com/derekmhansen
Understanding how much, how hard and how frequently is always the most difficult part when starting a running program. Ideally, individuals can incorporate a combination of methods including steady state runs and interval training to provide a combination of variety and varied intensity, improving overall cardiovascular fitness, as well as general strength and power. Finding a routine that works for the individual is the most important step you can take in this journey.
The D&D Fitness Radio podcast is available at the following locations for downloadable audio, including:
iTunes – https://itunes.apple.com/us/podcast/d-d-fitness-radio-podcast/id1331724217
iHeart Radio – https://www.iheart.com/podcast/dd-fitness-radio-28797988/
Spreaker.com – https://www.spreaker.com/show/d-and-d-fitness-radios-show
Spotify – https://open.spotify.com/show/5Py2SSPA4mntNwYRm0Opri
You can reach both Don and Derek at the following locations:
Don Saladino: http://www.DonSaladino.com
Twitter and Instagram - @DonSaladino
YouTube - http://www.youtube.com/donsaladino
Derek M. Hansen: http://www.SprintCoach.com
Twitter and Instagram - @DerekMHansen
YouTube - http://youtube.com/derekmhansen
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:14):
Welcome to the D and D Fitness Radio podcast, brought
to you by your hosts Don Saladino from New York
City and Derek Hanson from Vancouver, Canada.
Speaker 2 (00:31):
You know what I did notice? And I don't know,
and I may be biased, but I told you, like,
I'm working on like more aerobic fitness stuff and all that,
And then I'm in the airport in like wherever, Minneapolis, Denver,
and the amount of obese morbidly obese people I'm seeing
seems to be more, I don't know. And then I
get on the plane and then these people can't even
(00:52):
get out of their seats and I'm just like, oh
my god, what happened? Like it almost seems like post COVID.
It's it's worse. I don't know. Maybe I'm just recognizing
it more.
Speaker 3 (01:03):
And you and you wonder why, right, Like you say
to yourself, like, what is it? Really? Is it? Because
you because there's more information now, right Like I do
feel like with what we have at our fingertips, with
our phones, with online training, you can get anything at
your fingertips now. The cost is not an issue anymore.
It's like all right, well fine, I mean different levels
(01:25):
of quality is definitely you know, something to think about.
But anyone can find anything on the internet and they
can do it, and they can do it at home.
You can do body weight, or you buy a pair
of power Blocks now and you have an in home
gym for the rest of your life. Literally, those things
aren't going to go back. I had to pair those
power Blocks in my gym for people are like, why
(01:45):
would you have when you have dumbelts. One of my
one of my buddies, don't just donated a pair and
I had that from literally two thousand and five up
until COVID and they were fine. And the only reason
why I got new pairs because power Block is nice
enough to send me a new parent, like stop using
those those are old. Use these like, oh great, And
I ended up giving my old pair wig they didn't
go bad. So so now it's like you say to yourself,
(02:07):
you have all this information, you have all these ways,
like even now tracking steps, Like twenty years ago, people
weren't tracking steps. I'm not saying they weren't, they were.
They were not getting steps and you are, oh, we're
going to get some steps in today. They understood the
help benefits of it. But you're hearing about people talking
about this more than ever now, So it's like, why
we have this information, we have these resources, you know,
(02:29):
there's it seems like there's more sports now that people
are even interested in. There's more activities that people are
even interested in now. It's not just soccer basketball like
now there's pick a ball, and there's all these other
things that people are starting to jump into and they're like,
oh wow, I really enjoy this, And you just say
to yourself, well, how is it that we just keep
going in that direction? Yeah?
Speaker 2 (02:50):
Is it? In your opinion? Is it a convergence of
reduced activity and increased consumption or is it just increased consumption?
Is it food quality?
Speaker 3 (02:58):
Is it?
Speaker 2 (02:59):
What is it?
Speaker 3 (02:59):
I think I think it's food. In my opinion, I
think food quality. We are paying attention to food quality
a lot more now, and people are there are areas,
and there are farmer markets, and there are sites that
you can order off of that are exceptional. But I
also think that you know, people are overeating things that
they think are healthy and then they aren't. Just because
it says gluten free doesn't mean, like I would say,
(03:20):
a cookie still a cookie just because it's gluten free,
like if it has a healthier you know, sugar option
in or sweetener option in it, like these they still
have you know, empty calories and you're still still consuming
you know, you know sugar. And I'm even noticing packaging
now there's always a bit misleading, right It's like twelve two,
Well this is for you know, every half a serving, Like, well,
(03:42):
what's a half a serving? And you look at it
and it's like this month, You're like, come on, it's misleading.
It's it's like these packages are even misleading people now
to where you know, you're like it only has seven
grams of fat, and I'm like, yeah, but it's it's
about as much food as you're eating. Is what my
pen cap would look like right now, Like that's you know,
that's not you know, healthy, or that's not going to
(04:04):
be good for you. So yes, I think that. And
I also think people are getting discouraged. I think there's
so much information out there, and I think so many
people are taking this approach that doesn't fit their lifestyle
and they're getting discouraged and they're just like you know what,
fuck it, Like I don't want to do this, this
is too hard.
Speaker 4 (04:21):
No, Seriously, I've just spent three weeks killing myself and
going no carbs and training till I'm ready to puke
and blue in the face, and I went out, I
had one bad night of eating and put back on
half the weight that.
Speaker 3 (04:35):
I lost in those two to three weeks. And there's
a very simple answer to that as well, Right, like
these are but general you and I know the answers
to these questions. General population doesn't know. They don't realize that, like, oh,
by going no carbohydrates, you know you are also riding
in your body of water. And the second you go
and you have a meal with high carbs or high
salt or you know, you're going to be drawing all
(04:58):
this water. It's like taking a dry sponge throwing it
on your web counter. It's going to suck it up, right,
And that's what happens. So it's not I always say
it's not, it's weight. Is it real weight? Are you
putting on? You know, all that fat overnight? Now you're
not going to But I think people get discouraged and
they're not consistent with these lifestyle changes, and then you
know that becomes a problem.
Speaker 2 (05:19):
Yeah, no, that's true. I can see that where people
there's the just fuck it factor where people are like
I can't, I can't take it anymore, right, and you know,
and and even when I and we talked about this before,
like getting back into long slow distance running or sustained
aerobic I found was really tough. Like and I've been
(05:42):
doing intervals, sprints, you know, lifting whatever, and then I'm like, Okay,
let's go for a thirty minute run through a trail,
which is not easy. But I just felt myself going,
oh my goodness, this is like hard to sustain, even mentally,
because if you're used to intervals and doing circuits and
all that, like it changes, right, But if you're just
running and you're just like, okay, I got twenty five
(06:05):
more minutes to go. Okay, it was just mentally tough.
And then the gains, it was almost like there was
this leg and gains where I just felt like shit
for a while, and then all of a sudden it
started to improve. But you almost have to break through
that that fog initially and be patient, and then once
you do, then it comes. So there's like a delayed
gratification effect, right.
Speaker 3 (06:26):
I found that like that steady state work that aerobic work.
You know that's and you know this is this is
like your foundation, right. I think people are so quick
to jump to intervals. And you know, even a buddy
of mine I was talking to the day, he was
an exceptional hockey player. You know, his anaerobic is good,
his aerobic isn't. And you know he's you know, starting
(06:48):
to question, is, well, you know, where's my VO two at?
And he went and did a test and it was
a little lower than he was hoping it would be.
And I'm like, you know, it was funny. The people
that I feel like that are in phenomenal shape. They're
the ones that keep that a real aerobic aerobic base up.
What you're talking about is that like steady state will
work up and then from there, I feel like intervals
are just they get easy there. Right, Obviously it's going
(07:09):
to be a bit different, but your recovery is going
to be different. You notice things with your resting part rate.
I mean, I know people choose you know that those
intervals over aerobic. And for years it was like interval work,
interval or innerable work. I don't know, like if I
had to choose one or the other. And I hate
being asked this question, like I would almost choose, and
I know it depends on the goals. I get it.
(07:31):
You know you're going to have someone out the world.
It depends on the goals. Yeah, I get. I'm talking
for general pop. You know, I want that aerobic that
that aerobic base in a good place.
Speaker 2 (07:40):
Yeah, and I agree. Like even in testing, there was
somebody posts something on Instagram and they said this college
basketball team they stood do like a mile and a
half run test. Is that valid? And to which I
would reply, yeah, it's absolutely valid. Right. We used to
do it when we were younger, and it was a
good indicator, like if you could do six minute mile
(08:02):
or better or nine minute mile and a half, like
that's pretty good. That's ninety seconds per quarter mile, which
is a good pace, and that's pretty indicative of general fitness,
aerobic fitness, and have you been training. And it's really
easy to test. So I think a lot of people
have been getting away from these tests because it's almost
too simple, like, oh, let's do like the shuttle test,
(08:23):
the beat test, the I think the other one's called
the Yo Yo test, and they're just shuttle tests. But
I don't think it's it's I mean, there's correlations, but
I don't think it's testing the same thing in terms
of like preparation, mental and you know, mental toughness around it.
So I'm trying to I'm trying to encourage people to
do that more. And who knows, maybe it does have
(08:44):
implications for things like blood pressure, you know, obviously resting
heart rate VO two max. What you talked about, like
heart rate variability, and even like you know we we
we hear about like dementia early on set dimension these things.
Maybe there's poor circulation to the brain. Who knows.
Speaker 3 (09:07):
You just feel better right, like we always feel great afterwards.
I mean, what has been your approach? You're someone who's
getting back into it. You've always been more of a
stop go person.
Speaker 2 (09:17):
I feel like, yeah, oh yeah yeah. So when we
got back to it, I think we kept looking at
the time and kept going, okay, we got to beat
that time from last time because we were on the
same course, and it's like, oh geez, okay, well let's
see if we can knock thirty seconds off. Let's see
if we can knock a minute off. But that ended
up killing us, like after a while, because your readiness
isn't always great on that day. So if you're judging
(09:39):
by time, like I had a great day, and you know,
I was a minute faster, a minute and a half faster,
and then we go back two days later and we
do it again, and then it hurts to be even
be close to that or you know, and that might
have to do with some other factor how we lifted
the previous day or how much.
Speaker 3 (09:56):
Yeah, exactly how much nutrition did you get to.
Speaker 2 (09:57):
The previous day. It gets a little I think it
gets in your head that you have to keep being
better at least the same and there's going to be
variability in your readiness and you're you know, so I
think you have to have you got to kind of
put that in the back of your head and just
sometimes enjoy the process rather than just like nitpicking. And
(10:17):
that's the problem with the watches, is that you're like, oh, geezh,
my pace is down and my my heart rate is
too high for this where it should be, and you know,
and then you start thinking too much, and yeah, it
gets you get very anxious.
Speaker 3 (10:32):
Yeah, sometimes do you feel like you just have to
go and just like how do you feel run? And
like at what point, like when you're when you're training
to improve your aerobic fitness, like what is that line
you feel like that you want to take yourself to
where it's like, all right, am I being lazy? Or
am I pushing too hard? Because there is you know,
(10:52):
if you're if you're running zone four, zone five, like
for thirty minutes, is that the best thing for you?
I mean a lot of people would say probably not right.
On the other hand, if you're not getting your heart
rate up past you know, one oh five, one ten
when you're running, is that enough? Right? So that's that's
my question is what what do you what are you
looking at to quantifi and to keep yourself honest?
Speaker 2 (11:14):
I mean in my age in my mid fifties, like,
if I'm at like if I have a one forty
one forty five average, it seems to be good. That
seems to be a good place to be and it
doesn't feel forced, and it doesn't it feels like it
feels it can still feel difficult, but it still feels like, Okay,
I have control. If I had to speed up, I
(11:35):
could speed up. So I think that's where I'm finding
I'm sitting right now and and sometimes this concept and
you're you're you're kind of a golf guy like this idea,
like I'm gonna lay up on this one, right, I'm
gonna I'm just gonna put it in and then live
to fight another day. Like I've I've had to adopt
that attitude with everything like lifting sprint, like I'm gonna
(11:59):
just go run at ninety percent for my sprints. I'm
not going to go full out because I know I
could strain something or you know, I'm just not feeling it,
So let's just go out do a couple of accelerations.
So I've adopted that attitude, and I think even when
I was younger, I probably should have adopted that attitude
and been a little more patient and just say, hey,
let's go go. I mean, going through the motions is
(12:22):
kind of like a negative connotation to it, right, where
sometimes you just have to go through the motions.
Speaker 3 (12:28):
Well what, well can you explain why? Like why do
you feel? Like I think, you know, some of our
listeners would want to know why is it now? I
mean it's easy for us to turn around and you
know you're you're howled now fifty.
Speaker 2 (12:41):
Fifty five in two weeks? Dang, yeah, freedom fifty five?
Speaker 3 (12:48):
So yeah, so I mean fifty five now I'm forty seven.
You know, was it bad that? You know every time
we went out when we were eighteen, it was running
as hard as you can, like your your body was
able to handle it at that time. So why why
would you want to why would you want to scale
back if you were recovering or you think you were well?
(13:09):
It did?
Speaker 2 (13:09):
It takes us long? Like I mean again, the travel
thing was just the last six months of travel for me,
and this is probably the most I've traveled since twenty nineteen,
and it kicks my ass. So like you know, I
went with you to La I think I went La Germany.
(13:29):
I think I went Dallas, and then I went Fort
Worth and this is back and forth. Then I went Pittsburgh,
El Paso, Montreal, Toronto, and then now just North Carolina.
So as a lot of flights, and I've just been
finding I feel the jet lag more and I feel
(13:50):
the fatigue and the muscle soreness. Like when I got
to North Carolina was two three hour flights and I
went for a run and I'm like that run was
essentially to untangle all the men of the flight, and
like from a muscular point of view and a circulation
point of view, so it takes way longer for me
to recover. So knowing that I can't do that hard
workout on consecutive days or even have a forty eight
(14:14):
hour reprieve and then go again, it might have to
be seventy two hours. It might have to be longer.
And it goes back to this. When I was working
with Charlie Francis, we produced a video I'll send it
to it's actually very good. It was like called a
ten day taper. So when you had to run one
hundred meters, say at the Olympics, you backed up ten
days and you said, we're going to have a really
(14:35):
hard workout ten days out and then everything else is
sub maximal for ten days to allow us to recover
and taper for that championship meet. So ten days, like
most people would think ten days between you know, intense
activities is too much. But if you run everything, So
what the ten day taper is is every other day
(14:57):
you run at ninety percent of your top speed so
that one you recover, it's not too intense, and two
it's not risky. So if you run it, if you
spread at ninety percent, very very unlikely you'll get injured,
so that you're ready for that competition. So this idea
of your coming in under the bar ten percent under
your maximal output is keeping you safe and it's also
(15:21):
allowing you to recover, but it doesn't allow you to detrain.
So those three factors safe fast enough that you're ready,
but also you're not going to detrain it all and
you're recovering. So I think I've taken that concept that
I learned thirty years ago and I'm trying to apply
it to what I do. But I'm not really tapering.
(15:41):
I'm just opening things up and allowing me to recover
before I go hard again. And I feel good again,
and I'm happy. I'm happy to have those three days
when I'm kind of laying up and I'm going at
sub maximal or just below what I think I should
do so I could have this other day.
Speaker 3 (15:56):
You know.
Speaker 2 (15:56):
It is really kind of like a live to fight
another day oruple of days later attitude.
Speaker 3 (16:02):
Right right. I mean, it is fascinating because it's it's
an individual formula, right like, and really what it is,
and that's like I think that's why. And again getting
back to the conversation and why are people discouraged? Because
it's just like what you're talking about right now, as
simple as it sounds, for many people that are like,
(16:22):
wait a second, that's just so complex. How do I know,
because that's what I feel like people are fearing. Well,
how do I know if I'm tapering back for the
right reasons? And it's a good question, right, Like you're
not Like I know a lot of coaches that might
get lazy or you know, they're just tired and they
don't want to go out, And it's definitely it's like,
all right, well are you overtrained or are you just
(16:42):
not conditioned? Like are you just out of shape? Like
I've had to have that conversation with several people. It's
I think I'm doing too much. I'm like, actually, to
be honest with you, looking at your last couple of months,
I don't think you're doing enough. Yeah, right, I just
I don't think you are. Like, look at the categories
that you're slipping off in, look at the thing you
haven't been doing, look at how your rest is suffering
(17:03):
a bit, and look at how your nutrition is the
calories are dropping. It's like this all the evidence is
pointing in the direction that you're just not taking care
of yourself the way you used to. And I think
that's what starts confusing people because we always look back
to the time where you know, we were doing You know,
I told you I ran a four to fifty two
(17:24):
mile once in college, Derek. In college, I was nineteen.
I'm forty seven now. I went out recently and I
ran recently. It was a year ago. I went out
and I ran a six minute mile, and I probably
felt the same way I did when I read the
four fifty two. I was like, holy shit, yeah, yeah,
(17:44):
am I out of shape? And the reality is is
that I don't like to think of myself out of shape,
But am I in the type of running shape I
used to be? No? Do I think it's impossible for
me to get back there? No, But I think things
are going to have to you know, I have to
be a bit more strategic about it. Where in the
past it was just oh, I'm running five days a
week a lot of days you lifting five, and it's fine.
(18:08):
Does that Does that work? Right? Does that work? If
I continue to do that? Well? I think the question
is how am I eating, How am I resting? What
is my training like what is the intensity of my training?
That's why I do believe most programs are like inconclusive, right,
because you know RP on everything is different rate to
perceived exertion, Like you're on a scale of one to ten,
your nine might be way different than my nine. Which
(18:30):
is why with weight training I got a lot more
into reps in reserve because I think it's very simple.
It's like, all right, well, you need to be two
reps from failure, three reps from failure, four reps and failure,
five reps failure, eight reps from failure roughly ballpark, right,
and you know you got to start asking yourself. Reps
in reserve means how many more reps could you have gone?
If I want you five reps in reserve, that means
(18:52):
you're set of ten, you probably could have gotten fifteen
with And I think those are easier gauges. But now
with running, I think heart rate is a great way
to be able to cage it like is are these
zones now? Are they all perfect? Now? We had an
interview with doctor Charlie Wincroff recently, and I think the ranges,
in my opinion, are you know, zone one to five.
I think they are a range, and I think they
(19:14):
are close. And if I'm getting a you know, VO
two test and it's telling me that, you know, my
you know, my zone two or my fat burning ranges
between one twenty thirty five are all right. If my
Apple watch is telling me, you know, two beats off
of that, all right, well I'll find I'll find the
middle ground that I hit and I'll kind of own
(19:36):
that zone or I'll own that heart rate and I'll
be able to be successful. But you know, I think
tech is really helping us now to where if you're
strategic and paying attention to the right things, you can
go in there and be successful and you know, maybe
get in a better shape. But I'm I'm stubborn man.
I'm not one to turn around and say, oh, well
that four fifty two was you know back then. My
(19:57):
my focuses have changed, my you know, my the things
I'm the way I'm training has changed. I think strength
and body cop is still as good as it was
back then, but there's just different things with endurance now.
Could I get back to that, I don't know. I
think yes, I probably could, but I think a lot
would have to change.
Speaker 2 (20:17):
Yeah, Yeah, No, no doubt if you if you had said, Okay,
i'm gonna, you know, drop my volume of lifting by
fifty percent. I'm gonna shift to running. There's there's no
reason why you couldn't run pretty fast times.
Speaker 3 (20:30):
You know.
Speaker 2 (20:30):
The writer Malcolm Gladwell, he was a runner right ran
out of university I think the University of Toronto track club,
and he I think he did. There's a mile I
think you can run in New York City and I
think he ran a five just over five minutes, something
really good for his age. Yeah, how does that's all
he does? Sorry, how does he He must be like
(20:54):
late fifties.
Speaker 3 (20:55):
Yeah, he's in his fifties.
Speaker 2 (20:56):
Yeah, so so but that's a good that's a good time.
But of course it doesn't look like he lifts, like
at least not significantly. So that's where I was going
into that running, you know goal. So I think you know,
I mean, I don't know if you'd ever want to
do it, but like, hey, down for a year, let's
just train for that mile or that five kre or whatever.
(21:17):
I'd be curious to see what you could do.
Speaker 3 (21:20):
No, no, but no, But what I would do is,
like like right now, my lifting is my entree and
kind of my cardio work is the side dish. I'll
steal that line from Benburgh or I love that line.
I would think about, you know, doing some type of
a shorter distance running program. Maybe it's more sprinting and
(21:45):
you know, a day of distance or two days of
distance more. When I say distance, I mean maybe in
that three to five range, maybe plus. I don't know,
but I would maybe make that the entree. But like
have a almost like a really not side dish of lifting.
But like you said, maybe that cuts back the four days.
Maybe I just cut down on the volume drastically and
(22:08):
just to kind of see what happens. I would do that.
I would take I want to do it for a year.
I'd probably take a block of training maybe three months
or something like that and see what actually happens.
Speaker 2 (22:18):
I would do like a pretest, do your mile, maybe
it's six minutes whatever, six ten whatever, and then you go, okay,
I'm gonna just do intervals of two hundred and four
hundred meters and knock away at that for a while,
drop some of your lifting, and then just see if
you can get that down to like five thirty or
five twenty or something that would be pretty interesting that
(22:39):
that's your baseline. Your mile would be the test and
you just go to the track and go and see right,
because then you can people like just shifting your emphasis slightly,
you can have a pretty profound result.
Speaker 3 (22:53):
And find out what actually happens. I didn't an adaptive.
They don't happen anymore. It was anna adaptive running plan.
Biomegawave that. Charlie wein Groff got me on. The guy
who works with Valve on the heads over at Omegawave
put me on this. It was It was spectacular. It
was the coolest way to measure readiness I've ever used
(23:17):
in my life. It was a mega wave. Was not
it was not. The great thing about OAR is you
wear it all the time. But a megowave like that
morning you get a head censor, you know, a hand sensor,
a heart rate strap. You have to lay in a cool,
dark place for three minutes and measure your readiness. And
based off of your readiness, everything's revolved around five K
(23:38):
training and based off of that it would fit to
you your workout and in your exact heart rate ranges
you need to be in for a period of time.
So it would be like for the for the warm
up ten minutes at you know, one oh nine to
one twenty nine, right, it would just say that range.
(23:59):
So I would set my iPhone up in front of
my curve treadmill and I would start running and I'd
have my heart rate strap on. I think at the
time I was using first speed. Now I've been using
a lot of my zone and I would run it.
I'd make sure I was in that heart rate range.
And on days where my readiness was up, I would
notice that the intervals got a lot got shorter and
(24:21):
a lot more intense, and days where it was like
you need more recovery. It was long and sustainable. And
when I stay long, I was running on the curve
for sometimes you know, fifty to sixty minutes, which on
the curve is a long time to run on, right,
But I just got a lot of work. But like
the first time I was doing it, I was like
bored out of my mind and then out of nowhere.
After a few weeks, you've just felt this conditioning. And
(24:43):
I did not back off my lifting. By the way,
I did this probably three days a week, and I
this is during COVID, probably gotten the best running shape
I've been in in the last probably since college, I
would say. And it happened with in probably a couple
of months, quick, quick, and I didn't back off run.
(25:04):
I didn't back off lifting. Now that did you? Can
I ask you a question, did you lifting.
Speaker 2 (25:12):
Drop off? Like did you find a little tougher to
get to like these maxes? Or did you do your strength?
Speaker 3 (25:18):
I wasn't, uh, you know, I wasn't grinding right, I
wasn't like grinding on the squad or grinding the delft.
I was getting in and hitting like fivees and you know,
leaving some reps in reserve and body cop was I probably,
if anything, I think I got skinnier. I think I
got skinnier, and I think maybe I did lose a
(25:42):
little bit of muscle. I didn't have that fullness strength.
Just felt okay, like I still felt strong, but they
but they just continued it. So but for me, that
was fun. That was a fun way. Now there was
other units that I tried using since then when it
came to spitting that out in the way that it did,
and I haven't seen anything on that level. But for me,
(26:03):
those those ways to be able to quantify success and
going in like I'm very good at that stuff. Like
I just if it's like you need to be in
this range for this period of time, I'm like done,
Like no problem, right. But I think a lot of
people out there when it's like, well, you know, your
readiness is down and you make this decision, I think
people just don't understand and they don't know what decisions
(26:23):
to make opposed to maybe you or I who are
in the business.
Speaker 2 (26:28):
Yeah, and I think to some degree, this idea that
you have to fight through and you have to suffer
and it has to be tough, and I think that's
been glorified a lot, and so people get, you know,
some sort of validation if they've done that. But I
think I know now that if I do that, it's
going to ruin me. It's not going to be a
good workout, and it's going to ruin me for the
(26:50):
next three workouts. So I'm like this idea of laying up,
it's taken a while for me to adopt and to accept,
but I think it does, you know, And even my
wife will say that, like, no, you just go out
and just enjoy the run. Don't even take your watch, right,
which is tough because like I want to I want
to see what it says. I want to see like, okay,
(27:10):
even if it was an easier workout, I want validation
that it was. So it's very, very, very tough for sure.
Speaker 3 (27:18):
Getting a nice playlist on sometimes and just going yes
and keeping it mindless. I think it's a nice thing.
And you know, and I think listening and not killing
yourself that given day, I think is a really nice thing.
I listen. It's better than not doing anything right. It
really is. And I think sometimes people get too caught
up in all the information and they're like, well, if
(27:39):
I don't do it, if I don't do it perfectly,
just go out and do even with lifting, like and
I'll tell people when they download my programs, just dog
it if you have, like, just go through the emotions.
I don't care, just be consistent with it. Well, you
know what, when it like you wanted like eighty percent,
I went it like six toy and I'm like, okay,
like you just got in twenty two days of working
out last month with a month before you got nothing
(28:00):
phenomenal job, like great job, Like focus on those things.
Those are what I call non scale victories and good
things do happen. But yeah, I think the information, there's
so much information out there that I think for some
people it is getting a bit discourage it.
Speaker 2 (28:13):
Yeah, and there seems to be I'm getting more people
contacted me about getting into these competitions. Right, there's a
Spartan race and now it's the High Rocks.
Speaker 3 (28:25):
Yeah.
Speaker 2 (28:26):
Yeah, so that's a European sort of influence thing. But
it's like eight times one kilometer with strength exercises interspersed,
and so they're just asking me for mostly for help
with the running. And I've had to kind of take
the same approach where you're kind of like, Okay, let's
kind of build you up with two hundred meter four
hundred meter runs, get your technique down, whereas I think
(28:51):
some people just for training, they just do the event,
which is kind of wrong sometimes like well I went
for a one kilometer run and then I did a
whole bunch of lunch. Then I did another kilometer, and
then I did a whole bunch of time. I'm like,
well that's but I.
Speaker 3 (29:04):
Didn't really think most people. I don't think most people
really care about their time. I think a lot of
times people are just jumping in this thing trying to
accomplish something right and trying to go and it's it's
it's like, all right, well we're gonna go do this
high rocks and that. I'm like awesome, like fantastic, Like
what do you like? Great? Like I think, why why
is everyone doing this? Like it's it's what are we doing?
It's for someone's coming to me and they're I need
(29:24):
to change body composition. I I you know, some people
jump into that stuff and they have great results, and
other people go in the reverse direction. Like you've seen
people train for marathons and put on body fat. I've
seen I've seen people train for like significant amount of
body fat. I've seen people train for marathons. Yeah, I've
seen a woman. I think that woman there was a
(29:45):
there was an article on her and The Times. I
think she gained like twenty five or thirty pounds training
for a marathon. Now, on the other hand, I've seen
people trained for and they've lost weight. So it's like, well,
what is it? Right?
Speaker 2 (29:58):
Yeah, because I've seen that with the Aaron Man trath on,
people get in and I think it almost gets into
a point where there's so much deprivation that whenever their
body gets a hand on a calorie, it's just like right,
it just sucks it in and then they just start
they're almost like retaining weight like a camel almost like
you know, because they're thinking, when am I going to
get a chance to have Well.
Speaker 3 (30:19):
It's also an excuse.
Speaker 2 (30:20):
It's also an excuse.
Speaker 3 (30:21):
Right, It's like, oh, okay, I can go and have
drinks and have dessert and a pizza because I'm running.
I'm running sixty miles Tomrow, I'm going to burn it off.
And it's like, well, I get you're burning the calories off,
but like I've i have a different viewpoint of calories,
Like I think a lot of people are like, well,
you know, calories of calories, Like one hundred calories from
a bag of chips is no different than one hundred
(30:42):
calories from a sweet potato. And I'm like, uh, it
has to be like, how is it how someone lives
on two thousand calories a day for McDonald's or two
thousand calories a day from the way I eat. You
can't tell me your body's going to look and feel
the same. It's impossible. Yet I've heard nutrition say that
like it doesn't matter. I'm like it doesn't matter. Yeah,
of course matters for fiber alone, right, vitamins, right, it's
(31:03):
it's it's of course, of course it's going to be
a different So I do find when people start exercising
more and they start doing more cardio and lifting more
and doing all this stuff, they feel like it's an
excuse that they can go out and still, well, I
can have that I'm going to burn it off, and
you know, not out of ten times I see it works,
you know, in the opposite direction for what they're wanting.
Speaker 2 (31:23):
Yeah, and that must be depressing, right, Like when they
they're putting in all that effort to train for a
marathon or a trathlon and you're gaining weight and you're
starting to look like a pair like that probably is
probably isn't very re referring.
Speaker 3 (31:36):
Right, it's it's discouraging, But there are answers to that, right,
it is, And and we've seen it. Suddenly you start
increasing calories. Suddenly you start, you know, coming up to
where your total daily energy expenditures, which means, you know,
if you if you decide to start running ten miles
a day or not, there's a certain amount of calories
(31:57):
you're going to be burning every given day, like mile
the day, you're probably gonna be burning more calories than
you would be if you're not doing that right, Like
it makes sense, but I think that will equal your
total daily energy expenditure. And I feel like that when
people are so far below that, performance starts dropping. We're
unable to maintain muscle because we're not getting enough protein in.
(32:18):
Or if we are getting enough protein in and we're
not getting the macro nutrients carbs and bats, which are
energy sources, we're going to take from that protein and
we're going to convert that to an energy source. So
now we're definitely in a protein deficit right, and we're
not going to have that protein to be able to,
you know, help recover and rebuild that muscle. And that
(32:38):
is why I've seen people increase cardio and they have
actually put on body fat because they're not you know,
they're not focused on getting enough calories, they're not focusing
on getting enough protein, and they're not focusing on getting
enough macronition. So I do believe it's an easy fix.
I just think sometimes people start realizing the amount of
food they have to eat to sustain that it's a
(33:00):
lot of calories and like, remember Michael Phelps and we're
in the Olympics right and right now we're you know,
going back to Michael Phelps and they're like, he eats
twelve thousand calories a day. And I'm like, well, he
burns twelve thousand calories a day, Like what do you
want him to do? Well? Could you imagine if he
ate like you? And I'm like no, because he couldn't
get twelve thousand calories a day if he was eating
chicken and swout potato and vegetables like he wanted, like
(33:22):
the foods two fibers, he'd fill up too much. He
wouldn't be able to get in the calories that he needed,
which is why he had to eat that way, right,
But could you imagine if he was if what if
he got half that in calories, Like what would happen? Like?
Performance I bet would drop right, body composition I bet
would change, rest and recovery would probably change drastically. He
(33:44):
wouldn't have the fuel he needed to be able to
perform at that level. Does he win those golds? Nutrition
is a big factor in our performance, Maybe not to
Some of those races were really close. And if he's
not getting the fuel he needs. Does he does he
compete at that level? My guests should be no. And
(34:05):
that's a really bold thing to say, but that's this
is a lot to do with our every day you know,
our performance every day in our in our everyday lifestyle.
Speaker 2 (34:15):
And what people don't realize is like the amount of
pool time that they put in, and a lot of
it is low intensity what they call recovery swims. So
it's like they'll have the main workout and then maybe
in the morning they do some recovery swims. They have
the main workout, then they come in later and they're
putting in just laps, like and some of that is
like we were talking about, like low intensity maintenance, but
(34:37):
some of it is feel for the water. And that's
the one thing when I was working with swimming that
was so important, Like if you lose touch with the
feel of how to pull through the water, it's it's
it's very disorienting. So I think he's putting in so
much volume that people don't even account for, and so
he needs those calories to sustain that volume.
Speaker 3 (34:57):
So it's kind of except it's a it's an interesting
way of putting it right. The feel for the water,
like in a way, that's like working on technique, right,
It's when you see a golfer turned around and they're
not hitting balls and they're doing swing drills in the mirror.
You know, it's it's everything that there's there's a reason
why all these athletes are doing this. Did you watch
(35:18):
that documentary called Sprint?
Speaker 2 (35:21):
Yes? Yes?
Speaker 3 (35:22):
What do you think?
Speaker 2 (35:26):
It's interesting? But I wish they would have talked more
about like the actual training, and it seemed to be
more about the scales in the hype and the yeah,
and so it's very difficult to kind of understand, well,
why is this person doing better aside from the fact
that he has, you know, supreme confidence in himself.
Speaker 3 (35:46):
Wait, what was his name again? Who's he? Who's the
gold medalist in the two hundred and one hundreds of styles? No?
That was it?
Speaker 2 (35:54):
Noah Lyles.
Speaker 3 (35:55):
I mean that was you know that he was you know,
is he confidence? Is probably a lot of both, but
it's like, you know, he was cocky, but like on
the other hand, I don't know, like you does that
play into the psychology of is he almost talking himself
into I'm the best? I'm the best? No one can
(36:16):
beat me. No one can beat me. Like, is that
people look at that as not being humble, but is
that that might be something he needs. I almost respect
it a bit because he's backing it up, like if
he's saying that and he's talking that way or Shakari Richardson, right, Yeah,
I mean, she's she's incredible. The woman is the woman
said she's an absolute beast. But man, I mean the
(36:38):
level of confidence that they have. I think the one
that was a bit more subdued was Gabby Thomas, who
she's she's also incredible. I mean Harvard grade run the
two hundred attractive marketable, Like, she has all these these
incredible tools. But you know, it is fascinating to see
that the ones that were at that level kind of
(37:01):
held that extra own that extra gear of knowing they
knowing they were their best like the others that knows,
beating the pants off of they were like kind of
you know, trying to be a little bit more humble
and backing off a little bit. And I think that's
I think it's impressive when someone could come in and
show that level of confidence and back it up.
Speaker 2 (37:24):
Well track and feels very interesting because you kind I
mean you always kind of know where you are because
when you're training in somebody's timing year, like Okay, I
you know I went you know, I still got something
in the tank and I still ran under ten flat.
So going into the race, there's rarely any surprises. It's
not like, oh, what happened, right? You know that guy
(37:44):
came out and it's like nobody comes out of nowhere.
They're they're doing that in practice, they're doing that in
previous competitions. The only X factor a lot of time
is injury that you might not know about, like soft
tissue injury and and things like that.
Speaker 3 (37:58):
But what about the start? What about the star though,
because that's something that I mean, first off, it's got
to be very nerve wracking because you know you're you're
all this anticipation is building up, you're on the line.
If you go a millisecond quick, you're disqualified. There's no
like second shot, right, it's basically one and you're done. Correct.
Speaker 2 (38:19):
Yeah, if you fall start, you're out.
Speaker 3 (38:21):
Used to be Yeah, so you're out. But like sometimes,
like what if you just mentally lose it for a millisecond,
that's the that could be the difference. If you just
have a b if you have a poor start, they're
very I mean, and I know Bolt they were claiming
didn't really own a great start. He wasn't the fastest.
Speaker 2 (38:39):
Well he didn't lie the great reaction time, and neither
does Lyle's right. So, like the the beauty of the
hundred is it's long enough that even if you can
a cash start, Yeah, if it was sixty meters or less,
it's a little more difficult forty yard dash whatever, But yeah,
the hundred has and you'll see like the one American
Christian coal and gets out all the time ahead of everybody,
(39:02):
but he just ties up at about seventy meters and
then people just pull by him. So yeah, you know,
that's why I find when people fall start because now
it's so punitive, right, you're out, So if somebody false starts,
I'm like, man, you're you're putting way too much into
that and you've just been disqualified. So yeah, I think
it's overplayed a bit. But you never want to get
(39:26):
out late because you can tighten up if you're trying
to chase people. But the guys that are confident and
know what they can do in the latter half of
the race are just like, yeah, I'm close enough, and
I think that's what Lyle's strategy is, Like I'm not
going to be the first one out, but if I'm
in contact with you, I know that I'll get you
by about seventy eighty eighty meters.
Speaker 3 (39:43):
So, and it is fascinating to see how long they've
got to work on this for right, this is a
lifetime of working on this and from Olympics, from one
Olympic event to you know, the falling Olympics, that's what
four years, so you know this is you know, I'm
assuming they don't get a lot off time, assuming it's
going to be maybe a little bit of downtime after
you know, they're done with that Olympics, but the next
(40:05):
one is around the corner. So again, like you said,
not losing the feel for that water, how much time
do you think they can take off before they start
losing a feel or you know, start getting a bit lazy.
Speaker 2 (40:18):
I mean, it depends on the athlete, it depends on
the age, It depends on a lot of factors.
Speaker 3 (40:22):
But is there a range, like, geez, there a specific
range you think they're normally between? Is it between a
month and three months range? Right, like what do you
what have you seen?
Speaker 2 (40:32):
Yeah, they'll usually finish like it. To give you an example,
they'll usually finish in like September, they have pro meets,
and then they might take the rest of September in
October off like six weeks, maybe eight weeks, and then
they're back at it again. Like you can't you can't
take too much time off because you will lose It's
all like a reflex training type thing, right, So, yeah,
(40:54):
you can't stay away from it too long. But yeah,
it's it's whereas distance running you can do all the time.
Like I don't think distance runners take any time off,
whereas sprinting is very stressful that you have to take
some time off. You can't sustain it throughout like twelve
months of the year.
Speaker 3 (41:12):
M hm.
Speaker 2 (41:13):
So, and it's not like, you know, a distance runner
can go for a distance run and like put in mileage.
It's not like sprinters are like racing each other behind
the pub or anything like that in the off season. So, yeah,
I wanted to ask you, how do you how'd your
retreats go? Your don Con retreats.
Speaker 3 (41:28):
Oh my god, yeah, they were they were wild. I
mean we had about one hundred people. We went to
the same spot for the third straight year. Probably going
to mix spots up now, just because you know, I
think it's time to even though this spot is fantastic
and place called the Shina Lani in off of Port
of Barta. You you landed PV and then you got
(41:49):
to take about a forty five minutes for an hour
boat ride. You get to this very secluded area. But
everything is like farm the table food, you know, most
of the rooms at AC it's kind of part of
the problem. We would have had a lot more than
one hundred people if all the rooms at AC wow,
and if they had more rooms. Unfortunately we tapped out
(42:11):
at you know, at the max amount of rooms. But
if the place had more people, we could have filled
it if we had, like I think we had a
waiting list of fifty people. Yeah, and they just wanted
they c rooms. So yeah, we're gonna be looking for
a new location and exploring somewhere different. I mean we're
looking as far away as Bali to Greece, to Portugal,
to the Caribbean. I mean we would go anywhere.
Speaker 2 (42:34):
Yeah, if you went to like Southeast Age or Vietnam,
Thailand or I would go, i'd go meet meet up
with you, So why not.
Speaker 3 (42:39):
Let's go. We'll have some fun.
Welcome to the D and D Fitness Radio podcast, brought
to you by your hosts Don Saladino from New York
City and Derek Hanson from Vancouver, Canada.
Speaker 2 (00:31):
You know what I did notice? And I don't know,
and I may be biased, but I told you, like,
I'm working on like more aerobic fitness stuff and all that,
And then I'm in the airport in like wherever, Minneapolis, Denver,
and the amount of obese morbidly obese people I'm seeing
seems to be more, I don't know. And then I
get on the plane and then these people can't even
(00:52):
get out of their seats and I'm just like, oh
my god, what happened? Like it almost seems like post COVID.
It's it's worse. I don't know. Maybe I'm just recognizing
it more.
Speaker 3 (01:03):
And you and you wonder why, right, Like you say
to yourself, like, what is it? Really? Is it? Because
you because there's more information now, right Like I do
feel like with what we have at our fingertips, with
our phones, with online training, you can get anything at
your fingertips now. The cost is not an issue anymore.
It's like all right, well fine, I mean different levels
(01:25):
of quality is definitely you know, something to think about.
But anyone can find anything on the internet and they
can do it, and they can do it at home.
You can do body weight, or you buy a pair
of power Blocks now and you have an in home
gym for the rest of your life. Literally, those things
aren't going to go back. I had to pair those
power Blocks in my gym for people are like, why
(01:45):
would you have when you have dumbelts. One of my
one of my buddies, don't just donated a pair and
I had that from literally two thousand and five up
until COVID and they were fine. And the only reason
why I got new pairs because power Block is nice
enough to send me a new parent, like stop using
those those are old. Use these like, oh great, And
I ended up giving my old pair wig they didn't
go bad. So so now it's like you say to yourself,
(02:07):
you have all this information, you have all these ways,
like even now tracking steps, Like twenty years ago, people
weren't tracking steps. I'm not saying they weren't, they were.
They were not getting steps and you are, oh, we're
going to get some steps in today. They understood the
help benefits of it. But you're hearing about people talking
about this more than ever now, So it's like, why
we have this information, we have these resources, you know,
(02:29):
there's it seems like there's more sports now that people
are even interested in. There's more activities that people are
even interested in now. It's not just soccer basketball like
now there's pick a ball, and there's all these other
things that people are starting to jump into and they're like,
oh wow, I really enjoy this, And you just say
to yourself, well, how is it that we just keep
going in that direction? Yeah?
Speaker 2 (02:50):
Is it? In your opinion? Is it a convergence of
reduced activity and increased consumption or is it just increased consumption?
Is it food quality?
Speaker 3 (02:58):
Is it?
Speaker 2 (02:59):
What is it?
Speaker 3 (02:59):
I think I think it's food. In my opinion, I
think food quality. We are paying attention to food quality
a lot more now, and people are there are areas,
and there are farmer markets, and there are sites that
you can order off of that are exceptional. But I
also think that you know, people are overeating things that
they think are healthy and then they aren't. Just because
it says gluten free doesn't mean, like I would say,
(03:20):
a cookie still a cookie just because it's gluten free,
like if it has a healthier you know, sugar option
in or sweetener option in it, like these they still
have you know, empty calories and you're still still consuming
you know, you know sugar. And I'm even noticing packaging
now there's always a bit misleading, right It's like twelve two,
Well this is for you know, every half a serving, Like, well,
(03:42):
what's a half a serving? And you look at it
and it's like this month, You're like, come on, it's misleading.
It's it's like these packages are even misleading people now
to where you know, you're like it only has seven
grams of fat, and I'm like, yeah, but it's it's
about as much food as you're eating. Is what my
pen cap would look like right now, Like that's you know,
that's not you know, healthy, or that's not going to
(04:04):
be good for you. So yes, I think that. And
I also think people are getting discouraged. I think there's
so much information out there, and I think so many
people are taking this approach that doesn't fit their lifestyle
and they're getting discouraged and they're just like you know what,
fuck it, Like I don't want to do this, this
is too hard.
Speaker 4 (04:21):
No, Seriously, I've just spent three weeks killing myself and
going no carbs and training till I'm ready to puke
and blue in the face, and I went out, I
had one bad night of eating and put back on
half the weight that.
Speaker 3 (04:35):
I lost in those two to three weeks. And there's
a very simple answer to that as well, Right, like
these are but general you and I know the answers
to these questions. General population doesn't know. They don't realize that, like, oh,
by going no carbohydrates, you know you are also riding
in your body of water. And the second you go
and you have a meal with high carbs or high
salt or you know, you're going to be drawing all
(04:58):
this water. It's like taking a dry sponge throwing it
on your web counter. It's going to suck it up, right,
And that's what happens. So it's not I always say
it's not, it's weight. Is it real weight? Are you
putting on? You know, all that fat overnight? Now you're
not going to But I think people get discouraged and
they're not consistent with these lifestyle changes, and then you
know that becomes a problem.
Speaker 2 (05:19):
Yeah, no, that's true. I can see that where people
there's the just fuck it factor where people are like
I can't, I can't take it anymore, right, and you know,
and and even when I and we talked about this before,
like getting back into long slow distance running or sustained
aerobic I found was really tough. Like and I've been
(05:42):
doing intervals, sprints, you know, lifting whatever, and then I'm like, Okay,
let's go for a thirty minute run through a trail,
which is not easy. But I just felt myself going,
oh my goodness, this is like hard to sustain, even mentally,
because if you're used to intervals and doing circuits and
all that, like it changes, right, But if you're just
running and you're just like, okay, I got twenty five
(06:05):
more minutes to go. Okay, it was just mentally tough.
And then the gains, it was almost like there was
this leg and gains where I just felt like shit
for a while, and then all of a sudden it
started to improve. But you almost have to break through
that that fog initially and be patient, and then once
you do, then it comes. So there's like a delayed
gratification effect, right.
Speaker 3 (06:26):
I found that like that steady state work that aerobic work.
You know that's and you know this is this is
like your foundation, right. I think people are so quick
to jump to intervals. And you know, even a buddy
of mine I was talking to the day, he was
an exceptional hockey player. You know, his anaerobic is good,
his aerobic isn't. And you know he's you know, starting
(06:48):
to question, is, well, you know, where's my VO two at?
And he went and did a test and it was
a little lower than he was hoping it would be.
And I'm like, you know, it was funny. The people
that I feel like that are in phenomenal shape. They're
the ones that keep that a real aerobic aerobic base up.
What you're talking about is that like steady state will
work up and then from there, I feel like intervals
are just they get easy there. Right, Obviously it's going
(07:09):
to be a bit different, but your recovery is going
to be different. You notice things with your resting part rate.
I mean, I know people choose you know that those
intervals over aerobic. And for years it was like interval work,
interval or innerable work. I don't know, like if I
had to choose one or the other. And I hate
being asked this question, like I would almost choose, and
I know it depends on the goals. I get it.
(07:31):
You know you're going to have someone out the world.
It depends on the goals. Yeah, I get. I'm talking
for general pop. You know, I want that aerobic that
that aerobic base in a good place.
Speaker 2 (07:40):
Yeah, and I agree. Like even in testing, there was
somebody posts something on Instagram and they said this college
basketball team they stood do like a mile and a
half run test. Is that valid? And to which I
would reply, yeah, it's absolutely valid. Right. We used to
do it when we were younger, and it was a
good indicator, like if you could do six minute mile
(08:02):
or better or nine minute mile and a half, like
that's pretty good. That's ninety seconds per quarter mile, which
is a good pace, and that's pretty indicative of general fitness,
aerobic fitness, and have you been training. And it's really
easy to test. So I think a lot of people
have been getting away from these tests because it's almost
too simple, like, oh, let's do like the shuttle test,
(08:23):
the beat test, the I think the other one's called
the Yo Yo test, and they're just shuttle tests. But
I don't think it's it's I mean, there's correlations, but
I don't think it's testing the same thing in terms
of like preparation, mental and you know, mental toughness around it.
So I'm trying to I'm trying to encourage people to
do that more. And who knows, maybe it does have
(08:44):
implications for things like blood pressure, you know, obviously resting
heart rate VO two max. What you talked about, like
heart rate variability, and even like you know we we
we hear about like dementia early on set dimension these things.
Maybe there's poor circulation to the brain. Who knows.
Speaker 3 (09:07):
You just feel better right, like we always feel great afterwards.
I mean, what has been your approach? You're someone who's
getting back into it. You've always been more of a
stop go person.
Speaker 2 (09:17):
I feel like, yeah, oh yeah yeah. So when we
got back to it, I think we kept looking at
the time and kept going, okay, we got to beat
that time from last time because we were on the
same course, and it's like, oh geez, okay, well let's
see if we can knock thirty seconds off. Let's see
if we can knock a minute off. But that ended
up killing us, like after a while, because your readiness
isn't always great on that day. So if you're judging
(09:39):
by time, like I had a great day, and you know,
I was a minute faster, a minute and a half faster,
and then we go back two days later and we
do it again, and then it hurts to be even
be close to that or you know, and that might
have to do with some other factor how we lifted
the previous day or how much.
Speaker 3 (09:56):
Yeah, exactly how much nutrition did you get to.
Speaker 2 (09:57):
The previous day. It gets a little I think it
gets in your head that you have to keep being
better at least the same and there's going to be
variability in your readiness and you're you know, so I
think you have to have you got to kind of
put that in the back of your head and just
sometimes enjoy the process rather than just like nitpicking. And
(10:17):
that's the problem with the watches, is that you're like, oh, geezh,
my pace is down and my my heart rate is
too high for this where it should be, and you know,
and then you start thinking too much, and yeah, it
gets you get very anxious.
Speaker 3 (10:32):
Yeah, sometimes do you feel like you just have to
go and just like how do you feel run? And
like at what point, like when you're when you're training
to improve your aerobic fitness, like what is that line
you feel like that you want to take yourself to
where it's like, all right, am I being lazy? Or
am I pushing too hard? Because there is you know,
(10:52):
if you're if you're running zone four, zone five, like
for thirty minutes, is that the best thing for you?
I mean a lot of people would say probably not right.
On the other hand, if you're not getting your heart
rate up past you know, one oh five, one ten
when you're running, is that enough? Right? So that's that's
my question is what what do you what are you
looking at to quantifi and to keep yourself honest?
Speaker 2 (11:14):
I mean in my age in my mid fifties, like,
if I'm at like if I have a one forty
one forty five average, it seems to be good. That
seems to be a good place to be and it
doesn't feel forced, and it doesn't it feels like it
feels it can still feel difficult, but it still feels like, Okay,
I have control. If I had to speed up, I
(11:35):
could speed up. So I think that's where I'm finding
I'm sitting right now and and sometimes this concept and
you're you're you're kind of a golf guy like this idea,
like I'm gonna lay up on this one, right, I'm
gonna I'm just gonna put it in and then live
to fight another day. Like I've I've had to adopt
that attitude with everything like lifting sprint, like I'm gonna
(11:59):
just go run at ninety percent for my sprints. I'm
not going to go full out because I know I
could strain something or you know, I'm just not feeling it,
So let's just go out do a couple of accelerations.
So I've adopted that attitude, and I think even when
I was younger, I probably should have adopted that attitude
and been a little more patient and just say, hey,
let's go go. I mean, going through the motions is
(12:22):
kind of like a negative connotation to it, right, where
sometimes you just have to go through the motions.
Speaker 3 (12:28):
Well what, well can you explain why? Like why do
you feel? Like I think, you know, some of our
listeners would want to know why is it now? I
mean it's easy for us to turn around and you
know you're you're howled now fifty.
Speaker 2 (12:41):
Fifty five in two weeks? Dang, yeah, freedom fifty five?
Speaker 3 (12:48):
So yeah, so I mean fifty five now I'm forty seven.
You know, was it bad that? You know every time
we went out when we were eighteen, it was running
as hard as you can, like your your body was
able to handle it at that time. So why why
would you want to why would you want to scale
back if you were recovering or you think you were well?
(13:09):
It did?
Speaker 2 (13:09):
It takes us long? Like I mean again, the travel
thing was just the last six months of travel for me,
and this is probably the most I've traveled since twenty nineteen,
and it kicks my ass. So like you know, I
went with you to La I think I went La Germany.
(13:29):
I think I went Dallas, and then I went Fort
Worth and this is back and forth. Then I went Pittsburgh,
El Paso, Montreal, Toronto, and then now just North Carolina.
So as a lot of flights, and I've just been
finding I feel the jet lag more and I feel
(13:50):
the fatigue and the muscle soreness. Like when I got
to North Carolina was two three hour flights and I
went for a run and I'm like that run was
essentially to untangle all the men of the flight, and
like from a muscular point of view and a circulation
point of view, so it takes way longer for me
to recover. So knowing that I can't do that hard
workout on consecutive days or even have a forty eight
(14:14):
hour reprieve and then go again, it might have to
be seventy two hours. It might have to be longer.
And it goes back to this. When I was working
with Charlie Francis, we produced a video I'll send it
to it's actually very good. It was like called a
ten day taper. So when you had to run one
hundred meters, say at the Olympics, you backed up ten
days and you said, we're going to have a really
(14:35):
hard workout ten days out and then everything else is
sub maximal for ten days to allow us to recover
and taper for that championship meet. So ten days, like
most people would think ten days between you know, intense
activities is too much. But if you run everything, So
what the ten day taper is is every other day
(14:57):
you run at ninety percent of your top speed so
that one you recover, it's not too intense, and two
it's not risky. So if you run it, if you
spread at ninety percent, very very unlikely you'll get injured,
so that you're ready for that competition. So this idea
of your coming in under the bar ten percent under
your maximal output is keeping you safe and it's also
(15:21):
allowing you to recover, but it doesn't allow you to detrain.
So those three factors safe fast enough that you're ready,
but also you're not going to detrain it all and
you're recovering. So I think I've taken that concept that
I learned thirty years ago and I'm trying to apply
it to what I do. But I'm not really tapering.
(15:41):
I'm just opening things up and allowing me to recover
before I go hard again. And I feel good again,
and I'm happy. I'm happy to have those three days
when I'm kind of laying up and I'm going at
sub maximal or just below what I think I should
do so I could have this other day.
Speaker 3 (15:56):
You know.
Speaker 2 (15:56):
It is really kind of like a live to fight
another day oruple of days later attitude.
Speaker 3 (16:02):
Right right. I mean, it is fascinating because it's it's
an individual formula, right like, and really what it is,
and that's like I think that's why. And again getting
back to the conversation and why are people discouraged? Because
it's just like what you're talking about right now, as
simple as it sounds, for many people that are like,
(16:22):
wait a second, that's just so complex. How do I know,
because that's what I feel like people are fearing. Well,
how do I know if I'm tapering back for the
right reasons? And it's a good question, right, Like you're
not Like I know a lot of coaches that might
get lazy or you know, they're just tired and they
don't want to go out, And it's definitely it's like,
all right, well are you overtrained or are you just
(16:42):
not conditioned? Like are you just out of shape? Like
I've had to have that conversation with several people. It's
I think I'm doing too much. I'm like, actually, to
be honest with you, looking at your last couple of months,
I don't think you're doing enough. Yeah, right, I just
I don't think you are. Like, look at the categories
that you're slipping off in, look at the thing you
haven't been doing, look at how your rest is suffering
(17:03):
a bit, and look at how your nutrition is the
calories are dropping. It's like this all the evidence is
pointing in the direction that you're just not taking care
of yourself the way you used to. And I think
that's what starts confusing people because we always look back
to the time where you know, we were doing You know,
I told you I ran a four to fifty two
(17:24):
mile once in college, Derek. In college, I was nineteen.
I'm forty seven now. I went out recently and I
ran recently. It was a year ago. I went out
and I ran a six minute mile, and I probably
felt the same way I did when I read the
four fifty two. I was like, holy shit, yeah, yeah,
(17:44):
am I out of shape? And the reality is is
that I don't like to think of myself out of shape,
But am I in the type of running shape I
used to be? No? Do I think it's impossible for
me to get back there? No, But I think things
are going to have to you know, I have to
be a bit more strategic about it. Where in the
past it was just oh, I'm running five days a
week a lot of days you lifting five, and it's fine.
(18:08):
Does that Does that work? Right? Does that work? If
I continue to do that? Well? I think the question
is how am I eating, How am I resting? What
is my training like what is the intensity of my training?
That's why I do believe most programs are like inconclusive, right,
because you know RP on everything is different rate to
perceived exertion, Like you're on a scale of one to ten,
your nine might be way different than my nine. Which
(18:30):
is why with weight training I got a lot more
into reps in reserve because I think it's very simple.
It's like, all right, well, you need to be two
reps from failure, three reps from failure, four reps and failure,
five reps failure, eight reps from failure roughly ballpark, right,
and you know you got to start asking yourself. Reps
in reserve means how many more reps could you have gone?
If I want you five reps in reserve, that means
(18:52):
you're set of ten, you probably could have gotten fifteen
with And I think those are easier gauges. But now
with running, I think heart rate is a great way
to be able to cage it like is are these
zones now? Are they all perfect? Now? We had an
interview with doctor Charlie Wincroff recently, and I think the ranges,
in my opinion, are you know, zone one to five.
I think they are a range, and I think they
(19:14):
are close. And if I'm getting a you know, VO
two test and it's telling me that, you know, my
you know, my zone two or my fat burning ranges
between one twenty thirty five are all right. If my
Apple watch is telling me, you know, two beats off
of that, all right, well I'll find I'll find the
middle ground that I hit and I'll kind of own
(19:36):
that zone or I'll own that heart rate and I'll
be able to be successful. But you know, I think
tech is really helping us now to where if you're
strategic and paying attention to the right things, you can
go in there and be successful and you know, maybe
get in a better shape. But I'm I'm stubborn man.
I'm not one to turn around and say, oh, well
that four fifty two was you know back then. My
(19:57):
my focuses have changed, my you know, my the things
I'm the way I'm training has changed. I think strength
and body cop is still as good as it was
back then, but there's just different things with endurance now.
Could I get back to that, I don't know. I
think yes, I probably could, but I think a lot
would have to change.
Speaker 2 (20:17):
Yeah, Yeah, No, no doubt if you if you had said, Okay,
i'm gonna, you know, drop my volume of lifting by
fifty percent. I'm gonna shift to running. There's there's no
reason why you couldn't run pretty fast times.
Speaker 3 (20:30):
You know.
Speaker 2 (20:30):
The writer Malcolm Gladwell, he was a runner right ran
out of university I think the University of Toronto track club,
and he I think he did. There's a mile I
think you can run in New York City and I
think he ran a five just over five minutes, something
really good for his age. Yeah, how does that's all
he does? Sorry, how does he He must be like
(20:54):
late fifties.
Speaker 3 (20:55):
Yeah, he's in his fifties.
Speaker 2 (20:56):
Yeah, so so but that's a good that's a good time.
But of course it doesn't look like he lifts, like
at least not significantly. So that's where I was going
into that running, you know goal. So I think you know,
I mean, I don't know if you'd ever want to
do it, but like, hey, down for a year, let's
just train for that mile or that five kre or whatever.
(21:17):
I'd be curious to see what you could do.
Speaker 3 (21:20):
No, no, but no, But what I would do is,
like like right now, my lifting is my entree and
kind of my cardio work is the side dish. I'll
steal that line from Benburgh or I love that line.
I would think about, you know, doing some type of
a shorter distance running program. Maybe it's more sprinting and
(21:45):
you know, a day of distance or two days of
distance more. When I say distance, I mean maybe in
that three to five range, maybe plus. I don't know,
but I would maybe make that the entree. But like
have a almost like a really not side dish of lifting.
But like you said, maybe that cuts back the four days.
Maybe I just cut down on the volume drastically and
(22:08):
just to kind of see what happens. I would do that.
I would take I want to do it for a year.
I'd probably take a block of training maybe three months
or something like that and see what actually happens.
Speaker 2 (22:18):
I would do like a pretest, do your mile, maybe
it's six minutes whatever, six ten whatever, and then you go, okay,
I'm gonna just do intervals of two hundred and four
hundred meters and knock away at that for a while,
drop some of your lifting, and then just see if
you can get that down to like five thirty or
five twenty or something that would be pretty interesting that
(22:39):
that's your baseline. Your mile would be the test and
you just go to the track and go and see right,
because then you can people like just shifting your emphasis slightly,
you can have a pretty profound result.
Speaker 3 (22:53):
And find out what actually happens. I didn't an adaptive.
They don't happen anymore. It was anna adaptive running plan.
Biomegawave that. Charlie wein Groff got me on. The guy
who works with Valve on the heads over at Omegawave
put me on this. It was It was spectacular. It
was the coolest way to measure readiness I've ever used
(23:17):
in my life. It was a mega wave. Was not
it was not. The great thing about OAR is you
wear it all the time. But a megowave like that
morning you get a head censor, you know, a hand sensor,
a heart rate strap. You have to lay in a cool,
dark place for three minutes and measure your readiness. And
based off of your readiness, everything's revolved around five K
(23:38):
training and based off of that it would fit to
you your workout and in your exact heart rate ranges
you need to be in for a period of time.
So it would be like for the for the warm
up ten minutes at you know, one oh nine to
one twenty nine, right, it would just say that range.
(23:59):
So I would set my iPhone up in front of
my curve treadmill and I would start running and I'd
have my heart rate strap on. I think at the
time I was using first speed. Now I've been using
a lot of my zone and I would run it.
I'd make sure I was in that heart rate range.
And on days where my readiness was up, I would
notice that the intervals got a lot got shorter and
(24:21):
a lot more intense, and days where it was like
you need more recovery. It was long and sustainable. And
when I stay long, I was running on the curve
for sometimes you know, fifty to sixty minutes, which on
the curve is a long time to run on, right,
But I just got a lot of work. But like
the first time I was doing it, I was like
bored out of my mind and then out of nowhere.
After a few weeks, you've just felt this conditioning. And
(24:43):
I did not back off my lifting. By the way,
I did this probably three days a week, and I
this is during COVID, probably gotten the best running shape
I've been in in the last probably since college, I
would say. And it happened with in probably a couple
of months, quick, quick, and I didn't back off run.
(25:04):
I didn't back off lifting. Now that did you? Can
I ask you a question, did you lifting.
Speaker 2 (25:12):
Drop off? Like did you find a little tougher to
get to like these maxes? Or did you do your strength?
Speaker 3 (25:18):
I wasn't, uh, you know, I wasn't grinding right, I
wasn't like grinding on the squad or grinding the delft.
I was getting in and hitting like fivees and you know,
leaving some reps in reserve and body cop was I probably,
if anything, I think I got skinnier. I think I
got skinnier, and I think maybe I did lose a
(25:42):
little bit of muscle. I didn't have that fullness strength.
Just felt okay, like I still felt strong, but they
but they just continued it. So but for me, that
was fun. That was a fun way. Now there was
other units that I tried using since then when it
came to spitting that out in the way that it did,
and I haven't seen anything on that level. But for me,
(26:03):
those those ways to be able to quantify success and
going in like I'm very good at that stuff. Like
I just if it's like you need to be in
this range for this period of time, I'm like done,
Like no problem, right. But I think a lot of
people out there when it's like, well, you know, your
readiness is down and you make this decision, I think
people just don't understand and they don't know what decisions
(26:23):
to make opposed to maybe you or I who are
in the business.
Speaker 2 (26:28):
Yeah, and I think to some degree, this idea that
you have to fight through and you have to suffer
and it has to be tough, and I think that's
been glorified a lot, and so people get, you know,
some sort of validation if they've done that. But I
think I know now that if I do that, it's
going to ruin me. It's not going to be a
good workout, and it's going to ruin me for the
(26:50):
next three workouts. So I'm like this idea of laying up,
it's taken a while for me to adopt and to accept,
but I think it does, you know, And even my
wife will say that, like, no, you just go out
and just enjoy the run. Don't even take your watch, right,
which is tough because like I want to I want
to see what it says. I want to see like, okay,
(27:10):
even if it was an easier workout, I want validation
that it was. So it's very, very, very tough for sure.
Speaker 3 (27:18):
Getting a nice playlist on sometimes and just going yes
and keeping it mindless. I think it's a nice thing.
And you know, and I think listening and not killing
yourself that given day, I think is a really nice thing.
I listen. It's better than not doing anything right. It
really is. And I think sometimes people get too caught
up in all the information and they're like, well, if
(27:39):
I don't do it, if I don't do it perfectly,
just go out and do even with lifting, like and
I'll tell people when they download my programs, just dog
it if you have, like, just go through the emotions.
I don't care, just be consistent with it. Well, you
know what, when it like you wanted like eighty percent,
I went it like six toy and I'm like, okay,
like you just got in twenty two days of working
out last month with a month before you got nothing
(28:00):
phenomenal job, like great job, Like focus on those things.
Those are what I call non scale victories and good
things do happen. But yeah, I think the information, there's
so much information out there that I think for some
people it is getting a bit discourage it.
Speaker 2 (28:13):
Yeah, and there seems to be I'm getting more people
contacted me about getting into these competitions. Right, there's a
Spartan race and now it's the High Rocks.
Speaker 3 (28:25):
Yeah.
Speaker 2 (28:26):
Yeah, so that's a European sort of influence thing. But
it's like eight times one kilometer with strength exercises interspersed,
and so they're just asking me for mostly for help
with the running. And I've had to kind of take
the same approach where you're kind of like, Okay, let's
kind of build you up with two hundred meter four
hundred meter runs, get your technique down, whereas I think
(28:51):
some people just for training, they just do the event,
which is kind of wrong sometimes like well I went
for a one kilometer run and then I did a
whole bunch of lunch. Then I did another kilometer, and
then I did a whole bunch of time. I'm like,
well that's but I.
Speaker 3 (29:04):
Didn't really think most people. I don't think most people
really care about their time. I think a lot of
times people are just jumping in this thing trying to
accomplish something right and trying to go and it's it's
it's like, all right, well we're gonna go do this
high rocks and that. I'm like awesome, like fantastic, Like
what do you like? Great? Like I think, why why
is everyone doing this? Like it's it's what are we doing?
It's for someone's coming to me and they're I need
(29:24):
to change body composition. I I you know, some people
jump into that stuff and they have great results, and
other people go in the reverse direction. Like you've seen
people train for marathons and put on body fat. I've
seen I've seen people train for like significant amount of
body fat. I've seen people train for marathons. Yeah, I've
seen a woman. I think that woman there was a
(29:45):
there was an article on her and The Times. I
think she gained like twenty five or thirty pounds training
for a marathon. Now, on the other hand, I've seen
people trained for and they've lost weight. So it's like, well,
what is it? Right?
Speaker 2 (29:58):
Yeah, because I've seen that with the Aaron Man trath on,
people get in and I think it almost gets into
a point where there's so much deprivation that whenever their
body gets a hand on a calorie, it's just like right,
it just sucks it in and then they just start
they're almost like retaining weight like a camel almost like
you know, because they're thinking, when am I going to
get a chance to have Well.
Speaker 3 (30:19):
It's also an excuse.
Speaker 2 (30:20):
It's also an excuse.
Speaker 3 (30:21):
Right, It's like, oh, okay, I can go and have
drinks and have dessert and a pizza because I'm running.
I'm running sixty miles Tomrow, I'm going to burn it off.
And it's like, well, I get you're burning the calories off,
but like I've i have a different viewpoint of calories,
Like I think a lot of people are like, well,
you know, calories of calories, Like one hundred calories from
a bag of chips is no different than one hundred
(30:42):
calories from a sweet potato. And I'm like, uh, it
has to be like, how is it how someone lives
on two thousand calories a day for McDonald's or two
thousand calories a day from the way I eat. You
can't tell me your body's going to look and feel
the same. It's impossible. Yet I've heard nutrition say that
like it doesn't matter. I'm like it doesn't matter. Yeah,
of course matters for fiber alone, right, vitamins, right, it's
(31:03):
it's it's of course, of course it's going to be
a different So I do find when people start exercising
more and they start doing more cardio and lifting more
and doing all this stuff, they feel like it's an
excuse that they can go out and still, well, I
can have that I'm going to burn it off, and
you know, not out of ten times I see it works,
you know, in the opposite direction for what they're wanting.
Speaker 2 (31:23):
Yeah, and that must be depressing, right, Like when they
they're putting in all that effort to train for a
marathon or a trathlon and you're gaining weight and you're
starting to look like a pair like that probably is
probably isn't very re referring.
Speaker 3 (31:36):
Right, it's it's discouraging, But there are answers to that, right,
it is, And and we've seen it. Suddenly you start
increasing calories. Suddenly you start, you know, coming up to
where your total daily energy expenditures, which means, you know,
if you if you decide to start running ten miles
a day or not, there's a certain amount of calories
(31:57):
you're going to be burning every given day, like mile
the day, you're probably gonna be burning more calories than
you would be if you're not doing that right, Like
it makes sense, but I think that will equal your
total daily energy expenditure. And I feel like that when
people are so far below that, performance starts dropping. We're
unable to maintain muscle because we're not getting enough protein in.
(32:18):
Or if we are getting enough protein in and we're
not getting the macro nutrients carbs and bats, which are
energy sources, we're going to take from that protein and
we're going to convert that to an energy source. So
now we're definitely in a protein deficit right, and we're
not going to have that protein to be able to,
you know, help recover and rebuild that muscle. And that
(32:38):
is why I've seen people increase cardio and they have
actually put on body fat because they're not you know,
they're not focused on getting enough calories, they're not focusing
on getting enough protein, and they're not focusing on getting
enough macronition. So I do believe it's an easy fix.
I just think sometimes people start realizing the amount of
food they have to eat to sustain that it's a
(33:00):
lot of calories and like, remember Michael Phelps and we're
in the Olympics right and right now we're you know,
going back to Michael Phelps and they're like, he eats
twelve thousand calories a day. And I'm like, well, he
burns twelve thousand calories a day, Like what do you
want him to do? Well? Could you imagine if he
ate like you? And I'm like no, because he couldn't
get twelve thousand calories a day if he was eating
chicken and swout potato and vegetables like he wanted, like
(33:22):
the foods two fibers, he'd fill up too much. He
wouldn't be able to get in the calories that he needed,
which is why he had to eat that way, right,
But could you imagine if he was if what if
he got half that in calories, Like what would happen? Like?
Performance I bet would drop right, body composition I bet
would change, rest and recovery would probably change drastically. He
(33:44):
wouldn't have the fuel he needed to be able to
perform at that level. Does he win those golds? Nutrition
is a big factor in our performance, Maybe not to
Some of those races were really close. And if he's
not getting the fuel he needs. Does he does he
compete at that level? My guests should be no. And
(34:05):
that's a really bold thing to say, but that's this
is a lot to do with our every day you know,
our performance every day in our in our everyday lifestyle.
Speaker 2 (34:15):
And what people don't realize is like the amount of
pool time that they put in, and a lot of
it is low intensity what they call recovery swims. So
it's like they'll have the main workout and then maybe
in the morning they do some recovery swims. They have
the main workout, then they come in later and they're
putting in just laps, like and some of that is
like we were talking about, like low intensity maintenance, but
(34:37):
some of it is feel for the water. And that's
the one thing when I was working with swimming that
was so important, Like if you lose touch with the
feel of how to pull through the water, it's it's
it's very disorienting. So I think he's putting in so
much volume that people don't even account for, and so
he needs those calories to sustain that volume.
Speaker 3 (34:57):
So it's kind of except it's a it's an interesting
way of putting it right. The feel for the water,
like in a way, that's like working on technique, right,
It's when you see a golfer turned around and they're
not hitting balls and they're doing swing drills in the mirror.
You know, it's it's everything that there's there's a reason
why all these athletes are doing this. Did you watch
(35:18):
that documentary called Sprint?
Speaker 2 (35:21):
Yes? Yes?
Speaker 3 (35:22):
What do you think?
Speaker 2 (35:26):
It's interesting? But I wish they would have talked more
about like the actual training, and it seemed to be
more about the scales in the hype and the yeah,
and so it's very difficult to kind of understand, well,
why is this person doing better aside from the fact
that he has, you know, supreme confidence in himself.
Speaker 3 (35:46):
Wait, what was his name again? Who's he? Who's the
gold medalist in the two hundred and one hundreds of styles? No?
That was it?
Speaker 2 (35:54):
Noah Lyles.
Speaker 3 (35:55):
I mean that was you know that he was you know,
is he confidence? Is probably a lot of both, but
it's like, you know, he was cocky, but like on
the other hand, I don't know, like you does that
play into the psychology of is he almost talking himself
into I'm the best? I'm the best? No one can
(36:16):
beat me. No one can beat me. Like, is that
people look at that as not being humble, but is
that that might be something he needs. I almost respect
it a bit because he's backing it up, like if
he's saying that and he's talking that way or Shakari Richardson, right, Yeah,
I mean, she's she's incredible. The woman is the woman
said she's an absolute beast. But man, I mean the
(36:38):
level of confidence that they have. I think the one
that was a bit more subdued was Gabby Thomas, who
she's she's also incredible. I mean Harvard grade run the
two hundred attractive marketable, Like, she has all these these
incredible tools. But you know, it is fascinating to see
that the ones that were at that level kind of
(37:01):
held that extra own that extra gear of knowing they
knowing they were their best like the others that knows,
beating the pants off of they were like kind of
you know, trying to be a little bit more humble
and backing off a little bit. And I think that's
I think it's impressive when someone could come in and
show that level of confidence and back it up.
Speaker 2 (37:24):
Well track and feels very interesting because you kind I
mean you always kind of know where you are because
when you're training in somebody's timing year, like Okay, I
you know I went you know, I still got something
in the tank and I still ran under ten flat.
So going into the race, there's rarely any surprises. It's
not like, oh, what happened, right? You know that guy
(37:44):
came out and it's like nobody comes out of nowhere.
They're they're doing that in practice, they're doing that in
previous competitions. The only X factor a lot of time
is injury that you might not know about, like soft
tissue injury and and things like that.
Speaker 3 (37:58):
But what about the start? What about the star though,
because that's something that I mean, first off, it's got
to be very nerve wracking because you know you're you're
all this anticipation is building up, you're on the line.
If you go a millisecond quick, you're disqualified. There's no
like second shot, right, it's basically one and you're done. Correct.
Speaker 2 (38:19):
Yeah, if you fall start, you're out.
Speaker 3 (38:21):
Used to be Yeah, so you're out. But like sometimes,
like what if you just mentally lose it for a millisecond,
that's the that could be the difference. If you just
have a b if you have a poor start, they're
very I mean, and I know Bolt they were claiming
didn't really own a great start. He wasn't the fastest.
Speaker 2 (38:39):
Well he didn't lie the great reaction time, and neither
does Lyle's right. So, like the the beauty of the
hundred is it's long enough that even if you can
a cash start, Yeah, if it was sixty meters or less,
it's a little more difficult forty yard dash whatever, But yeah,
the hundred has and you'll see like the one American
Christian coal and gets out all the time ahead of everybody,
(39:02):
but he just ties up at about seventy meters and
then people just pull by him. So yeah, you know,
that's why I find when people fall start because now
it's so punitive, right, you're out, So if somebody false starts,
I'm like, man, you're you're putting way too much into
that and you've just been disqualified. So yeah, I think
it's overplayed a bit. But you never want to get
(39:26):
out late because you can tighten up if you're trying
to chase people. But the guys that are confident and
know what they can do in the latter half of
the race are just like, yeah, I'm close enough, and
I think that's what Lyle's strategy is, Like I'm not
going to be the first one out, but if I'm
in contact with you, I know that I'll get you
by about seventy eighty eighty meters.
Speaker 3 (39:43):
So, and it is fascinating to see how long they've
got to work on this for right, this is a
lifetime of working on this and from Olympics, from one
Olympic event to you know, the falling Olympics, that's what
four years, so you know this is you know, I'm
assuming they don't get a lot off time, assuming it's
going to be maybe a little bit of downtime after
you know, they're done with that Olympics, but the next
(40:05):
one is around the corner. So again, like you said,
not losing the feel for that water, how much time
do you think they can take off before they start
losing a feel or you know, start getting a bit lazy.
Speaker 2 (40:18):
I mean, it depends on the athlete, it depends on
the age, It depends on a lot of factors.
Speaker 3 (40:22):
But is there a range, like, geez, there a specific
range you think they're normally between? Is it between a
month and three months range? Right, like what do you
what have you seen?
Speaker 2 (40:32):
Yeah, they'll usually finish like it. To give you an example,
they'll usually finish in like September, they have pro meets,
and then they might take the rest of September in
October off like six weeks, maybe eight weeks, and then
they're back at it again. Like you can't you can't
take too much time off because you will lose It's
all like a reflex training type thing, right, So, yeah,
(40:54):
you can't stay away from it too long. But yeah,
it's it's whereas distance running you can do all the time.
Like I don't think distance runners take any time off,
whereas sprinting is very stressful that you have to take
some time off. You can't sustain it throughout like twelve
months of the year.
Speaker 3 (41:12):
M hm.
Speaker 2 (41:13):
So, and it's not like, you know, a distance runner
can go for a distance run and like put in mileage.
It's not like sprinters are like racing each other behind
the pub or anything like that in the off season. So, yeah,
I wanted to ask you, how do you how'd your
retreats go? Your don Con retreats.
Speaker 3 (41:28):
Oh my god, yeah, they were they were wild. I
mean we had about one hundred people. We went to
the same spot for the third straight year. Probably going
to mix spots up now, just because you know, I
think it's time to even though this spot is fantastic
and place called the Shina Lani in off of Port
of Barta. You you landed PV and then you got
(41:49):
to take about a forty five minutes for an hour
boat ride. You get to this very secluded area. But
everything is like farm the table food, you know, most
of the rooms at AC it's kind of part of
the problem. We would have had a lot more than
one hundred people if all the rooms at AC wow,
and if they had more rooms. Unfortunately we tapped out
(42:11):
at you know, at the max amount of rooms. But
if the place had more people, we could have filled
it if we had, like I think we had a
waiting list of fifty people. Yeah, and they just wanted
they c rooms. So yeah, we're gonna be looking for
a new location and exploring somewhere different. I mean we're
looking as far away as Bali to Greece, to Portugal,
to the Caribbean. I mean we would go anywhere.
Speaker 2 (42:34):
Yeah, if you went to like Southeast Age or Vietnam,
Thailand or I would go, i'd go meet meet up
with you, So why not.
Speaker 3 (42:39):
Let's go. We'll have some fun.
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