Running Faster After 40 - Charles Shapiro

WEBVTT

00:00:00.010 --> 00:00:07.700
If you want long term success in anything, if you don't have a sense of community, you're going to get burned out because you need to have something to go back to.

00:00:07.700 --> 00:00:14.519
They don't care if you're the top salesperson, they don't care if you qualified for the ball Austin marathon.

00:00:15.130 --> 00:00:15.929
They don't care.

00:00:16.079 --> 00:00:18.670
All they care about is you running.

00:00:18.710 --> 00:00:20.190
People are really interesting.

00:00:20.500 --> 00:00:25.609
Sometimes you'll see people that talk about the running elitist that are looked down on the slower runners.

00:00:26.140 --> 00:00:28.250
And I keep thinking, where are these people?

00:00:28.804 --> 00:00:42.174
Cause I just think it's so cool running has this wide range of runners from really good to beginners and it's all cool and they all love and respect each other and it's a great community that they built.

00:00:52.255 --> 00:01:03.534
Welcome to the Wayfinder show with Louie Hernandez, where guests discuss the why and how of making changes that led them down a more authentic path or allow them to level up in some area of their life.

00:01:04.715 --> 00:01:12.644
Our goal is to dig deep and provide not only knowledge, but actionable advice to help you get from where you are to where you want to be.

00:01:13.915 --> 00:01:25.727
Come join us and find the way to your dream life.

00:01:25.840 --> 00:01:40.105
All right, welcome back to the wayfinder show today We're here to talk about my favorite subject in the world running we have a really special guest with us today His name is charles shapiro and charles has been a runner all his life In his youth.

00:01:40.105 --> 00:01:44.805
He was a successful cross country runner for both his high school and University of Maryland.

00:01:45.256 --> 00:02:05.111
While he kept running all of his adult life, he went into the business world and upon retirement, started coaching cross country and track at Holy Family High School in Broomfield, Colorado, where for the first time in the school's history, both the boys and girls teams won their regional championships two years in a row.

00:02:05.861 --> 00:02:09.890
And they had the best combined finish in the state championships during those two years.

00:02:10.790 --> 00:02:17.431
After that he left to coach with Rise Running, a team of junior, open, masters, and elite athletes in Boulder, Colorado.

00:02:18.531 --> 00:02:27.721
Now he's launched the Runners Hotline to expand his reach to runners that are committed to crushing their running goals, but haven't found a program that's worked for them yet.

00:02:28.881 --> 00:02:30.651
I'm proud to say I'm working with Charles.

00:02:30.651 --> 00:02:37.411
We started working together about three weeks ago, and I'm confident that he's going to help me surpass my plateaus, in running.

00:02:38.036 --> 00:02:42.635
I'm excited to have this conversation with him about his running philosophies and share that with you all.

00:02:42.645 --> 00:02:44.936
So Charles, welcome to the Wayfinder show.

00:02:45.866 --> 00:02:46.735
Good morning, Louis.

00:02:46.906 --> 00:02:48.075
It's great to be here.

00:02:48.126 --> 00:02:49.265
I'm excited to talk to you.

00:02:49.626 --> 00:02:49.925
Yeah.

00:02:49.925 --> 00:02:50.665
Likewise.

00:02:50.795 --> 00:02:57.295
We get to talk, at different capacities every once in a while, but it's good to now I got you in my domain.

00:02:57.295 --> 00:02:58.605
So this is going to be fun.

00:02:59.376 --> 00:03:04.825
I got to unleash some punishment on you after all the things you put on me with all those workouts.

00:03:04.846 --> 00:03:11.915
before we get started, can you share a little bit about your running journey you're obviously a very passionate runner and just like to explore more where that comes from.

00:03:12.415 --> 00:03:16.175
I've always, loved sports and athletics.

00:03:16.406 --> 00:03:18.355
And when I was a kid, I played baseball.

00:03:18.355 --> 00:03:19.376
I played football.

00:03:19.376 --> 00:03:23.325
I played basketball, but I was always short and wasn't a good sprinter.

00:03:23.325 --> 00:03:25.246
And I was always average in all those things.

00:03:25.925 --> 00:03:28.885
But when I played football, I was really good at laps.

00:03:28.996 --> 00:03:30.645
I'd beat everybody at laps.

00:03:31.045 --> 00:03:34.665
And so when track came along, it's okay, maybe I can be good at that.

00:03:35.156 --> 00:03:51.616
And when I found out I was pretty good at running, That's what I, I grabbed on to my high school had a great tradition of distance running and, some of the school records super impressive, even by today's standards.

00:03:52.096 --> 00:03:53.996
I started running in high school.

00:03:54.316 --> 00:03:55.286
I did really well.

00:03:55.286 --> 00:03:59.945
I was fourth in the state in the two mile back when they did things called the mile or the two mile.

00:04:00.496 --> 00:04:01.975
I started at Boston university.

00:04:01.975 --> 00:04:04.691
I ran a year at Boston university where.

00:04:04.890 --> 00:04:11.491
That was the great, Rosie Ruiz years of people that remember the year someone snuck in at the end of the Boston Marathon.

00:04:11.501 --> 00:04:13.700
I was working with Bill Rogers running center that day.

00:04:14.200 --> 00:04:18.560
I have run a two 33 marathon in my, red shirt year.

00:04:18.630 --> 00:04:21.060
So the year that I couldn't race for Maryland, what was that training?

00:04:21.071 --> 00:04:22.021
I was doing a bunch of training.

00:04:22.021 --> 00:04:26.990
I decided to jump into a marathon and, that's ended up being my fastest marathon.

00:04:27.346 --> 00:04:31.446
once I started into the business world, there really wasn't a structure.

00:04:31.860 --> 00:04:40.461
And a community to keep me, going, today I think the structure is important, but the community, and this is what all over the country, they do really well.

00:04:40.461 --> 00:04:45.031
And here in Colorado just beautiful, providing a sense of community.

00:04:45.511 --> 00:04:51.721
about, 15 years ago, I decided to get back into running because I had been running, but just inconsistently.

00:04:52.071 --> 00:04:56.000
And, so since then I've run a, over, I'm no Louie Hernandez.

00:04:56.000 --> 00:05:02.730
I read 3 20 at the Marine Corps Marathon in 2014, about 10 years ago.

00:05:03.370 --> 00:05:05.610
I've been running and dealing with injuries.

00:05:05.610 --> 00:05:08.800
this has been, one of the reasons why I really gotten into the coaching.

00:05:09.240 --> 00:05:11.461
Is because I've been dealing with injuries all the time.

00:05:11.461 --> 00:05:14.480
Every time I get into good shape, something would happen.

00:05:14.980 --> 00:05:19.180
The, calf would strain and I couldn't run where the hamstring would go.

00:05:19.180 --> 00:05:33.321
I'd be running on all of a sudden there's a pull and, I'm trying to figure out what is going on working with rise running and Rick Rojas, who's the head coach, his daughter Nell is a sub two 25 marathoner and work with that group.

00:05:33.940 --> 00:05:44.170
I've really sharpened my coaching skills, I've also developed specific thoughts on how to stay healthy through this process, especially as you get a little bit older.

00:05:44.571 --> 00:05:49.740
And when you start disobeying the basic rules of running, you start getting injured.

00:05:49.771 --> 00:05:54.901
You can't ignore the fact that you have to stay strong and do things the right way.

00:05:54.901 --> 00:05:56.180
You can't overdo it.

00:05:56.180 --> 00:05:57.471
You've got to be very careful.

00:05:57.971 --> 00:05:59.201
Today I'm in training.

00:05:59.250 --> 00:06:02.021
my friend Louie Hernandez is running at the same time.

00:06:02.630 --> 00:06:04.740
So I'm going to be talking to him about riding over together.

00:06:05.110 --> 00:06:15.971
after that, I have a minor surgery, but the goal is if I can keep myself healthy for a year, that's the goal I'm going to be running another marathon in December of 2025.

00:06:16.031 --> 00:06:20.100
I think I've told you this, the, California International Marathon in Sacramento.

00:06:20.480 --> 00:06:20.761
Oh, yeah.

00:06:20.781 --> 00:06:25.990
in the meantime, I want to, train and get into great shape and help others, achieve at the same time.

00:06:25.990 --> 00:06:27.581
That's the fun part of it for me.

00:06:28.141 --> 00:06:45.615
you and I have known each other for like 10 years now maybe even more we ran together in another club, i'd always try to hang on to you and pick your brain because it was pretty clear early on You had a lot of running knowledge I remember a 5k race in arvada And you were out ahead of me I'm like, I got to catch him.

00:06:45.615 --> 00:06:48.086
I couldn't, but it's like, Oh, that guy's pretty good.

00:06:48.125 --> 00:06:48.985
That's pretty good.

00:06:48.985 --> 00:06:49.555
I want to catch him.

00:06:49.805 --> 00:06:53.706
and that's the first memory I have of you was in that race.

00:06:53.766 --> 00:06:56.966
And afterwards, I think we talked for a few minutes, That's funny.

00:06:56.966 --> 00:06:57.855
I forgot about that.

00:06:57.855 --> 00:06:58.326
Yeah.

00:06:58.446 --> 00:06:58.995
that's right.

00:06:59.206 --> 00:07:02.206
but you know what always stood out to me was your passion for running.

00:07:02.305 --> 00:07:05.185
We also are both, real estate brokers, right?

00:07:05.185 --> 00:07:10.821
You've been a very successful commercial broker and still are in the Denver metro area.

00:07:11.451 --> 00:07:14.661
we'd get together and talk about that, but ultimately, we always come back to running.

00:07:14.661 --> 00:07:16.880
You just have such a passion for it.

00:07:16.880 --> 00:07:23.860
So I'm really happy that you got into, coaching, here now, because it's clear to me that's where your passion is.

00:07:24.130 --> 00:07:25.961
at our age, I'm 62.

00:07:26.261 --> 00:07:29.170
You're a little bit younger, but we're saying, okay.

00:07:29.636 --> 00:07:31.446
What's going to make our heart happy?

00:07:31.865 --> 00:07:33.276
Where are we happiest?

00:07:33.555 --> 00:07:34.716
I know where I'm happiest.

00:07:34.846 --> 00:07:40.355
I'm happiest when I'm out there with a bunch of other runners, running with them, leading them in workouts.

00:07:40.906 --> 00:07:42.146
I'm energized.

00:07:42.206 --> 00:07:43.076
I'm happy.

00:07:43.225 --> 00:07:47.826
They feel that energy, which is really important in a coaching relationship.

00:07:48.125 --> 00:07:50.266
I wish we could do that in our entire lives.

00:07:50.266 --> 00:07:55.755
Maybe we can, but we just don't realize that when we're younger, that we can follow our passions.

00:07:56.036 --> 00:07:56.536
That's right.

00:07:57.065 --> 00:07:57.315
Yeah.

00:07:57.315 --> 00:08:01.675
So talk to me a little bit about the, you're running philosophies.

00:08:01.675 --> 00:08:04.526
You mentioned you, you definitely are different.

00:08:04.526 --> 00:08:10.665
I'll share my experience in a bit, but I'm curious to know What makes you different from other running coaches?

00:08:12.435 --> 00:08:13.415
There's several things.

00:08:13.456 --> 00:08:20.980
Listen, there's so many good running coaches that know the basics of building an aerobic engine and getting you at the starting line.

00:08:21.321 --> 00:08:29.651
But here's the challenge, especially as you get older, we're told that we have to lift weights and get stronger and we do as human beings.

00:08:30.201 --> 00:08:41.706
So don't think that I'm not saying don't do squats, don't do deadlifts, don't do bench presses, they're critically important as we get older that we maintain that muscle mass.

00:08:42.125 --> 00:08:45.416
But as a runner, I think that's absolutely worthless.

00:08:45.456 --> 00:08:48.355
And I think that as a runner, stretching is absolutely worthless.

00:08:48.355 --> 00:08:55.946
There is no research that indicates that any stretching makes you more injury resistant.

00:08:56.475 --> 00:09:01.505
about eight or nine months ago, I tripped on something online and it made sense.

00:09:01.525 --> 00:09:04.816
I talked to a guy from Australia it's called the sling method.

00:09:04.985 --> 00:09:06.525
I recommend people go to the sling method.

00:09:07.275 --> 00:09:16.936
Because his Strengthening exercises are so running oriented think about what's happening when you run, it's a scissors action.

00:09:17.176 --> 00:09:19.035
Your legs are going this way and that way.

00:09:19.145 --> 00:09:22.605
And it's coming from the hips where it's back and forth.

00:09:22.655 --> 00:09:26.416
I heard one coach say, That running is a jumping exercise.

00:09:26.596 --> 00:09:34.495
Maybe on the sprinting side, there's some jumping in it, but it is using your hips pushing the foot forward and pulling back.

00:09:34.966 --> 00:09:37.466
And so the force is forward and back.

00:09:38.035 --> 00:09:51.706
how do you train Those muscles to work correctly so that you don't get injured if they've learned how to work correctly without tearing muscles from stretching or what have you, you're going to be more affected.

00:09:51.745 --> 00:09:52.865
Now that's the first side of it.

00:09:52.905 --> 00:09:53.716
The second.

00:09:54.216 --> 00:10:18.806
Is and I was telling you earlier that I have a video for you And a lot of us know this but don't do it is doing self myofascial release using the foam roller lacrosse ball baseball or tennis ball to find those areas that are painful I was having about five or six months ago and this is going on for years an inability to do a lunge so my Left foot is forward.

00:10:18.905 --> 00:10:24.285
I'm Going down with my right knee and I couldn't do it because my left knee would collapse.

00:10:24.775 --> 00:10:31.605
And then I just did some myofascial release on the quad right near the knee where I was on my stomach and I put a ball right on it.

00:10:32.066 --> 00:10:35.135
And within three days, That hasn't happened.

00:10:36.485 --> 00:10:40.716
And so I'm going, wow, what if you did this with glutes?

00:10:40.735 --> 00:10:56.591
We don't think that there's really issue with the glutes But then if you put up a ball and you sit on and it's painful That's sending you a message that you've got to work some things out So I spend about 20 minutes a day I don't want to do too much because I always think that if you overload your brain, it's just too much.

00:10:56.610 --> 00:11:05.051
And you say, this is more pain than it's emotional pain, but you've got to do these exercises and you've got to do them.

00:11:05.341 --> 00:11:08.370
So that you're searching and not be afraid of the fact that It does hurt.

00:11:08.451 --> 00:11:14.421
You stick a ball into your side of your hip and that can be really painful, but guess what?

00:11:14.421 --> 00:11:16.071
It shouldn't be really painful.

00:11:17.250 --> 00:11:18.051
And it's just showing.

00:11:18.895 --> 00:11:30.076
that we're either weak or we have some deficiencies and the exercises really are working those specific running muscles and specific running muscle ways.

00:11:30.416 --> 00:11:32.216
It's just critically important.

00:11:32.735 --> 00:11:35.495
So as a matter of fact, I'm going to be putting out a Facebook message.

00:11:35.495 --> 00:11:42.885
what are the biggest lies you're told, as a runner, you have to strength train while you do, but not the way they're telling you stretching.

00:11:43.436 --> 00:11:45.285
I do some, dynamic stretches.

00:11:45.285 --> 00:11:48.576
I do some leg swings, and all that and some lunges.

00:11:48.745 --> 00:11:54.676
And I do some dynamic warmups, skipping and things like that when I'm getting ready for hard workouts.

00:11:55.625 --> 00:12:02.365
But as a regular part of my day now, so that's where I think I get to be a little bit different.

00:12:02.395 --> 00:12:13.145
Also, I'm a big proponent of sprinting and we've had this discussion, in the base phase of training, we're thinking, okay, I'm going to build this aerobic base.

00:12:13.155 --> 00:12:22.405
I'm going to just run long and slow I'm a big believer in long and slow, but I'm also a big believer in the base phase of building speed and doing hill sprints.

00:12:22.655 --> 00:12:23.905
So we've talked about doing.

00:12:24.525 --> 00:12:25.645
Eight second hill sprint.

00:12:25.645 --> 00:12:31.416
So if you're a beginner at this, you might start with eight repetitions of eight second hill sprints as hard as you can.

00:12:31.936 --> 00:12:36.735
And so it's not really hard after eight cents, you're breathing a little hard and you jog down the hill.

00:12:36.916 --> 00:12:41.186
then you take a full five minute jogging rest in between.

00:12:41.936 --> 00:12:44.285
the reason why you do the five minutes is that.

00:12:45.586 --> 00:12:50.605
Biochemically, you haven't recovered after 90 seconds, your lactate is still, pushed up.

00:12:50.605 --> 00:12:55.155
what we really want to do is get completely recovered, and then do another one.

00:12:55.206 --> 00:13:08.765
if you add one per week, and you're doing eight to 10, the workout might be a mild warm up eight seconds up the hill, five minute jog coming back and doing eight seconds again, and just doing that jog back and forth, translate.

00:13:09.235 --> 00:13:13.125
that to the flat, once you've built up that speed.

00:13:13.405 --> 00:13:19.125
if your speed is a little bit faster and your normal pace is about the same, you have, what's called a speed reserve.

00:13:19.586 --> 00:13:22.225
That's the difference between the pace that you run.

00:13:22.895 --> 00:13:24.826
And the fastest that you can run.

00:13:25.186 --> 00:13:31.995
Plus the other thing is, your fast twitch muscle fibers, the type two muscle fibers are used when you're running a marathon.

00:13:32.265 --> 00:13:36.676
what they've seen is that your slow twitch fibers will fatigue.

00:13:36.885 --> 00:13:38.836
And then your fast twitch fibers.

00:13:38.995 --> 00:13:42.745
We'll be working for 8, 10, 15 seconds and then come back out.

00:13:43.206 --> 00:13:45.975
They're actually an important part of the process.

00:13:46.365 --> 00:13:57.745
So train them easily in the base phase, because the cool thing about training is once you've developed that speed, and once we get past the base phase, You're going to be doing hill sprints.

00:13:57.745 --> 00:14:01.725
You'll be doing like six hill sprints once every 10 days or something like that.

00:14:01.725 --> 00:14:08.456
At the end of a workout, we'll throw it in because it's easier to maintain a skill set than it is to maintain it.

00:14:08.806 --> 00:14:19.586
So once we've developed that, once you've developed being really good in doing, tempo intervals or tempo runs, you don't have to do it quite as often.

00:14:20.225 --> 00:14:24.645
Because it's developed, you still do it, but you might do it once or twice every two weeks.

00:14:24.855 --> 00:14:29.755
So I guess the philosophy is that once you've added something to a running program, you never get rid of it.

00:14:30.216 --> 00:14:33.255
You just, don't have to do it quite as much.

00:14:33.475 --> 00:14:39.125
And as you gear towards a key race, where you want to break three hours for the marathon.

00:14:39.385 --> 00:14:45.765
in that last six weeks, we're focusing like a laser on, sub three hour paces a lot.

00:14:46.076 --> 00:14:47.125
But are we going to be doing other things?

00:14:47.155 --> 00:14:47.956
Absolutely.

00:14:48.096 --> 00:14:50.125
you don't leave things behind.

00:14:50.556 --> 00:14:58.816
You're just going to be doing more marathon type pace, to get, your body really used to the longer distance and the specific pace.

00:14:59.326 --> 00:15:01.926
that's one of the things I noticed right away with you.

00:15:01.926 --> 00:15:09.961
I think we've only been at it three weeks and we talked early on, you had a great intake process, by the way, your questionnaire was very thorough.

00:15:10.280 --> 00:15:15.591
And then our first meeting, I went in there thinking, you're a good friend, so I really want to help you.

00:15:15.980 --> 00:15:17.150
And that's why I'm doing this.

00:15:17.380 --> 00:15:26.061
And I came out of there mind blown, you looked at my recent times and everything, you could tell where my deficiencies were right away and you could tell what I needed to work on.

00:15:26.061 --> 00:15:28.010
And it gave me hope that.

00:15:28.480 --> 00:15:32.010
I couldn't exceed, especially at the shorter distances goals.

00:15:32.061 --> 00:15:35.500
I really wasn't even thinking I could do anymore, so it's pretty neat.

00:15:35.691 --> 00:15:39.541
I noticed that we do a lot of short, fast work, right?

00:15:39.561 --> 00:15:42.250
Almost in every run you having me do some strides.

00:15:43.041 --> 00:15:47.451
And for those who don't know strides are just like 20 second sprints we're doing more, short.

00:15:47.921 --> 00:15:50.191
Hill intervals and such.

00:15:50.240 --> 00:15:51.081
I'm enjoying it.

00:15:51.081 --> 00:15:52.520
It's fun to go fast for a while.

00:15:52.520 --> 00:16:00.471
I think, I was a pretty fast runner in short distances as a kid, I ran to catch the bus really fast, that kind of thing.

00:16:00.760 --> 00:16:02.191
But I could never run a mile.

00:16:02.421 --> 00:16:08.110
I didn't have long, slow twitch speed and I developed it over time by running longer and slower.

00:16:08.321 --> 00:16:11.341
And that became my philosophy and that slower got faster.

00:16:11.716 --> 00:16:14.245
Over time, but it was still right.

00:16:14.275 --> 00:16:15.635
And so it definitely helped.

00:16:15.735 --> 00:16:21.535
But now I think you're taking a different approach with me that I can see already the improvements in just three weeks.

00:16:21.535 --> 00:16:25.086
Cause I think that fast Twitch muscle develops a little faster.

00:16:25.096 --> 00:16:25.816
Absolutely.

00:16:25.816 --> 00:16:29.546
And what's going to be really fun is, as what I do is I take.

00:16:29.931 --> 00:16:35.431
Whatever race you've done and say, okay, here is what your workouts are going to be based on.

00:16:35.451 --> 00:16:38.120
The workouts are going to be based on the races you've done.

00:16:38.910 --> 00:16:42.500
And you might run them a little faster and say, Hey, Charles, this feels pretty easy.

00:16:42.691 --> 00:16:46.171
That's sort of state in the realm of those paces.

00:16:46.451 --> 00:16:46.801
Yeah.

00:16:47.280 --> 00:16:53.100
Because then you're going to run a half marathon and you're gonna say, okay, I did better in this and then we'll change the pacing around again.

00:16:53.100 --> 00:16:54.510
But it's really based on where you're at.

00:16:54.780 --> 00:17:03.360
I did A time trial for, a mile, in September and time trial for everyone is a simulated race.

00:17:03.360 --> 00:17:05.730
It's not 100%, but it's pretty close.

00:17:06.351 --> 00:17:08.810
And I ran it in 6 47.

00:17:08.891 --> 00:17:20.476
So I'm 62 years old, and I'm running that mile and someone took a picture of me and I had The worst, most painful look I have ever seen on my face.

00:17:20.516 --> 00:17:27.945
It was just pure agony because I remembered the last time I did a mild time trial, I was in college.

00:17:27.996 --> 00:17:28.316
Yeah.

00:17:28.316 --> 00:17:32.395
That was back then, wasn't it?

00:17:32.965 --> 00:17:33.355
Yeah.

00:17:33.355 --> 00:17:39.115
it was interesting because even when I was running with better runners, in my twenties, it was really set.

00:17:39.115 --> 00:17:40.865
You did long intervals on Friday.

00:17:40.865 --> 00:17:42.526
On Tuesday, you did short intervals.

00:17:42.526 --> 00:17:43.536
You did a long run.

00:17:43.546 --> 00:17:50.046
You there wasn't really, everyone really good shape because they did this sort of basic short intervals, long intervals.

00:17:50.375 --> 00:17:58.155
And then, and then a long run, you don't see that a lot with today's groups where, the focus is really on the long run.

00:17:58.615 --> 00:18:01.125
Back in the day, the focus wasn't really on the long way.

00:18:01.316 --> 00:18:09.086
You did it, Sunday mornings, you go out and do your long runs, but, now it's such a big thing and they've made it that it's the most important run of the week.

00:18:09.086 --> 00:18:18.425
It can be, but really, if you're not doing much running in the middle of the week, and then you do this long run on the weekend, You need to run more during the week.

00:18:18.776 --> 00:18:36.645
you need to have more variety in your program i'm really excited and happy that you're Finding fun and running a little bit faster and doing things a little bit different I feel the same way in my training When i'm doing different stuff at different speeds You're gonna have workouts where you're doing different speeds in the middle of the workout.

00:18:36.645 --> 00:18:47.280
You might do 800 meters at one pace then take two minutes rest and then do 100 meters pretty fast And rest I like to train different energy systems in the same workout.

00:18:47.280 --> 00:18:54.471
I like to also get the feeling of running different speeds because we get into a rhythm and I want to get you out of that.

00:18:54.510 --> 00:18:56.500
I want it so that I know I can speed up from here.

00:18:56.550 --> 00:19:03.941
I'm running a certain pace, but I can speed up if I want to, because it's usually mentally and physically really hard to change that pace in the middle of a race.

00:19:04.266 --> 00:19:11.486
Yeah, one of the things you said, that stuck with me during that intake meeting was you looked at my recent times and you said, oh, great.

00:19:11.665 --> 00:19:18.066
there's a misalignment here between what I'm running a marathon at and what I'm running a 5k at.

00:19:18.105 --> 00:19:20.445
I should be running my 5ks much faster.

00:19:20.645 --> 00:19:38.306
And the more, That's resonating as time gone on, I realized, yeah I've hit a speed plateau, I trained hard for this past marathon, and I was really proud of my results I remember having so much energy at the end that I actually had more energy than speed, which I know sounds crazy to people, but it is possible.

00:19:38.306 --> 00:19:41.086
Like I hadn't had an experience like that in a long time.

00:19:41.651 --> 00:19:54.961
it just has made me realize I need to start working my speed again because I did turn my legs over as fast as I could, but I had the energy, the lungs to have gone harder if I had trained my legs for that, that's why it's exciting.

00:19:55.250 --> 00:19:58.300
You have this great aerobic engine that can do it.

00:19:58.320 --> 00:19:59.881
That's the fun part about working with you.

00:19:59.881 --> 00:20:01.560
I don't worry about the aerobic engine.

00:20:01.790 --> 00:20:04.290
It's working at the higher end of that aerobic engine.

00:20:04.340 --> 00:20:10.550
Have you heard of the training that The Norwegian middle distance runners are doing I have heard of it.

00:20:10.580 --> 00:20:10.810
Yeah.

00:20:10.810 --> 00:20:14.250
We have a guy in our 5am club that has been doing that.

00:20:14.300 --> 00:20:16.161
you got to be careful on how you implement that.

00:20:16.161 --> 00:20:26.320
This guy Is the best in the world, but he's working as high end of his aerobic, training so much that, he's able to kill it.

00:20:26.931 --> 00:20:30.161
And, what will I throw something like that in your training?

00:20:30.240 --> 00:20:30.980
Absolutely.

00:20:30.990 --> 00:20:36.171
We will talk about it, beforehand I throw in two hard workouts in one day.

00:20:36.171 --> 00:20:36.451
Yes.

00:20:36.451 --> 00:20:38.121
But then you'll have four easy days after that.

00:20:38.865 --> 00:20:52.296
you do want to get shaken up and I want to go back to what you were saying about the differential and where I always knew it, but it really was put in front of me when working with Rick Rojas.

00:20:52.586 --> 00:20:59.486
I'll talk to him cause I consider him my coaching mentor and he'll be talking about a marathon runner and he goes, this guy's doing it all wrong.

00:20:59.496 --> 00:21:00.076
And I go, what do you mean?

00:21:00.076 --> 00:21:02.185
He goes he wants to get better at the marathon.

00:21:03.070 --> 00:21:11.000
But he really needs to get his 10k and half marathon because his 10k leads him to running a 216 marathon.

00:21:11.161 --> 00:21:17.871
If he wants to run 211, he's going to have to get his 10k time down by 40 seconds.

00:21:18.336 --> 00:21:26.125
he should be focusing on that once he's hit it, then, okay, let's go back into marathon training and his daughter.

00:21:26.125 --> 00:21:29.925
Now you always see her running different length races.

00:21:29.935 --> 00:21:32.175
She's not stuck just running the marathon.

00:21:32.496 --> 00:21:34.695
You'll see her in a 5k and a 10 K.

00:21:34.965 --> 00:21:37.125
And a five miler and a 10 miler.

00:21:37.425 --> 00:21:48.526
And I totally believe that confidence that you will get when you run a, an 1830 or 1840, 5k is going to turn you and it's going to make you go, Whoa.

00:21:49.471 --> 00:21:51.000
Yeah, I'm excited.

00:21:53.310 --> 00:21:54.471
that's what's going to be fun.

00:21:55.270 --> 00:22:01.181
one of the things we do in the process is really what are the key races?

00:22:01.230 --> 00:22:04.820
And so this is going to be the first time in a while that your key race isn't a marathon.

00:22:05.451 --> 00:22:16.461
We're going to wait till the spring and have you kill it in Boston, Let's find some races in, October and November that you can really peak for.

00:22:16.941 --> 00:22:21.661
And then once you have those times, it's going to be like, okay, I'm ready to go.

00:22:21.861 --> 00:22:28.320
And that's, yeah, that's what makes this whole journey so much fun, no matter what age you are, because I'm never going to run a PR again.

00:22:28.320 --> 00:22:30.330
I'm never going to run a two 33 marathon.

00:22:30.621 --> 00:22:33.340
I'm never going to run under 15 minutes for 5k.

00:22:33.661 --> 00:22:41.851
I'm never going to run under 30, under 31 minutes for the 10k, I have my goals and they motivate me and they're exciting.

00:22:42.111 --> 00:22:43.421
I just have to stay healthy.

00:22:43.721 --> 00:22:44.621
And that is.

00:22:45.056 --> 00:22:53.425
The absolute key, what is everyone doing on a daily basis to make sure that they're injury resistant, they can do the training without all of a sudden breaking down.

00:22:53.976 --> 00:23:22.316
let's talk about that's a good segue getting away from that running philosophy of yours into the mindset because you have run at really high levels In your youth one of the things I've noticed especially living in Boulder you come across the best of the best runners and they hit, that time when they're no longer the best of the best and they get depressed and get out of running And then you wonder if they ever really loved running or just being really competitive I have a very good friend who's actually a loyal listener of the show, Josh.

00:23:22.326 --> 00:23:24.306
So if you listen this question's for you, man.

00:23:24.605 --> 00:23:36.326
He was a incredibly talented runner, in college, went to sch had a scholarship, I believe he was All American, and, and he now struggles because he can't hit his times that he was hitting ten years ago.

00:23:36.465 --> 00:23:44.935
he's only in his early thirties, but, you can tell he's a very passionate runner, like clearly running is, but he get beats himself up over that.

00:23:44.986 --> 00:23:46.276
How did you deal with that?

00:23:46.276 --> 00:23:53.256
Because you were at the same level at one point, and here you are, and you've always maintained that passion and still do.

00:23:53.256 --> 00:23:54.365
How did you deal with that?

00:23:54.796 --> 00:23:56.056
I didn't actually.

00:23:56.056 --> 00:24:00.875
I was back and forth now in my 40s I can Empathize with them.

00:24:00.875 --> 00:24:08.965
I think there's several things though Number one is the sense of community and the sense of loving running for just the sake of loving running.

00:24:09.296 --> 00:24:10.905
Louie you don't have a 5 a.

00:24:10.905 --> 00:24:11.115
m.

00:24:11.125 --> 00:24:20.060
Club just because you want to break three hours in the marathon you have because you love it and you meet new people and that energizes you.

00:24:20.070 --> 00:24:22.340
So you have to have a bigger why.

00:24:22.990 --> 00:24:33.201
The other thing is that someone in their mid thirties, if I was coaching them, what I would say to Josh is number one, you've got to be kind to yourself and you've got to be patient.

00:24:33.536 --> 00:24:40.816
Let's just train for a year and see where that takes you being consistent and doing the right things.

00:24:40.816 --> 00:24:44.046
And what will happen is he will start feeling it again.

00:24:44.655 --> 00:24:48.346
And it might take a year, two or three to get back because he's still in his early 30s.

00:24:48.346 --> 00:24:54.276
He can still get back to a really great level, but it's not as easy as when you're in your 20s.

00:24:54.955 --> 00:25:01.875
Mark Coogan, who coaches, the New Balance women out of, Boston, has, I think, three women running in Paris.

00:25:02.306 --> 00:25:02.885
Ellie St.

00:25:02.885 --> 00:25:05.996
Hilaire is probably the best 1500 meter runner in the country.

00:25:06.486 --> 00:25:10.145
I ran with him back in the day, and he was a pretty good college runner.

00:25:10.155 --> 00:25:11.415
He got much better afterwards.

00:25:11.445 --> 00:25:12.476
That was the cool thing.

00:25:13.006 --> 00:25:15.256
he was able to keep his foot in the sport.

00:25:16.135 --> 00:25:20.486
But, you've got to find whatever, gives you passion, but I'm going to go back to community.

00:25:20.486 --> 00:25:29.655
I'm all over the place here, you've got to have a sense of community because if you don't have the sense of community into something bigger to run with or run for, that becomes a challenge.

00:25:30.101 --> 00:25:33.280
And then, Josh, I'd have him running, I'd have him doing the strength stuff.

00:25:33.330 --> 00:25:37.340
I'd have him sprinting more, getting fast and then getting in his mind that he can do it.

00:25:37.340 --> 00:25:42.101
all of a sudden he goes out there and runs a 5k in 16 minutes.

00:25:42.101 --> 00:25:46.020
And I know that he ran it, two minutes faster, but he's I'm getting there.

00:25:46.855 --> 00:25:48.705
So that's what I would tell him.

00:25:48.705 --> 00:25:51.536
Find your passion, just go to do it because you love it.

00:25:51.875 --> 00:25:54.566
you still have time to run some really good times.

00:25:54.816 --> 00:26:03.675
It's not like those of us that are fifties or sixties where we have to do it, knowing that we're not going to hit, personal best times ever again.

00:26:04.135 --> 00:26:05.516
I don't really care about those times.

00:26:05.516 --> 00:26:07.855
That's a different life for me.

00:26:08.746 --> 00:26:10.816
I have no idea how fast I can run a marathon.

00:26:12.266 --> 00:26:18.076
The goal for the half marathon is to break four hours based on my training, I'm going to be running a race.

00:26:19.425 --> 00:26:22.915
next Saturday, four hours in a half marathon.

00:26:22.925 --> 00:26:24.736
You can assume two hours in a half marathon.

00:26:24.746 --> 00:26:25.115
Excellent.

00:26:25.215 --> 00:26:29.125
you develop the goals as you go along and you got to get excited about them.

00:26:29.145 --> 00:26:31.865
I know I can achieve those goals too.

00:26:32.286 --> 00:26:39.536
that's what I tell Josh, find the love, get back into it, train smart, get someone to train with, or find a good coach and go from there.

00:26:39.980 --> 00:26:45.740
I think it's easier on us who get into running during our midlife I started in my mid thirties, right?

00:26:45.740 --> 00:26:48.921
for a while, almost every race was a PR, which was awesome.

00:26:48.921 --> 00:26:50.111
now I've plateaued.

00:26:50.111 --> 00:26:56.810
So recently I got lucky that I finally had another PR, but it took six years, I can see where the challenge comes.

00:26:56.810 --> 00:26:56.830
Thanks.

00:26:56.961 --> 00:27:15.040
When you've hit this epitome you can't compare yourself to that I now look In my community, which we've been a member of the revolution running community the people I look up to the most Are the runners in their 60s and 70s who are incredibly talented, there are people I cannot hang with And I just admire what they do that's where I want to be.

00:27:15.090 --> 00:27:21.161
Running well into, my older years, not so much, hitting certain PRs or any of that.

00:27:21.221 --> 00:27:21.490
you're right.

00:27:21.490 --> 00:27:22.250
The community is it.

00:27:22.401 --> 00:27:24.280
I look forward every morning, 5 a.

00:27:24.280 --> 00:27:24.520
m.

00:27:24.631 --> 00:27:52.421
to running with my friends and learning from them about life and having discussions that help make us better friends, business people, better Parents better husbands or wives, that community is what's so important There's two writers that whatever they put out, I read immediately Steve Magnus, because he's a great running coach who's wrote both personal development books and the science of running.

00:27:52.580 --> 00:28:03.320
If you're going to get one running book, it's high level, but the science of running, if you want to learn from a very sophisticated viewpoint, the science of running and Brad Stolberg, and they talk a lot.

00:28:03.556 --> 00:28:05.316
About community.

00:28:05.615 --> 00:28:22.256
They talk about, the fact that, if you want long term success at anything, if you don't have a sense of community, you're going to get burned out because you need to have something to go back to They don't care if you're the top salesperson, they don't care if you qualify for the Boston marathon.

00:28:22.875 --> 00:28:23.645
They don't care.

00:28:23.806 --> 00:28:33.365
All they care about is you running people are really interesting, sometimes you'll see people that talk about the running elitists that are looked down on the slower runners.

00:28:33.875 --> 00:28:36.006
And I keep thinking, where are these people?

00:28:36.550 --> 00:28:38.590
Cause I just think it's so cool.

00:28:38.820 --> 00:28:47.240
Rev running has this wide range of runners from really good to beginners and it's all cool and they all love and respect each other.

00:28:47.661 --> 00:28:51.070
And it's a great community that they built.

00:28:51.280 --> 00:28:52.391
Hey, They're getting good promo here.

00:28:52.730 --> 00:28:54.721
but I think that's what runners are all about.

00:28:54.980 --> 00:28:56.750
We're out there cheering for each other.

00:28:56.790 --> 00:28:58.250
When I'm on the track, I've done my workout.

00:28:58.250 --> 00:29:04.361
I cheer for the people that are still out there running, I want everyone to know that everyone else cares about them.

00:29:04.361 --> 00:29:06.221
I just think that's a really cool part of it.

00:29:06.651 --> 00:29:07.221
Yeah, it is.

00:29:07.240 --> 00:29:08.121
an amazing community.

00:29:08.131 --> 00:29:11.490
Nobody at the end of the day, everybody finishes at their time.

00:29:11.490 --> 00:29:12.480
We all support each other.

00:29:12.480 --> 00:29:17.941
cheer each other on and then we all get together and celebrate Everybody's got their own goals and we all help each other get there.

00:29:17.990 --> 00:29:20.000
it really is a team sport and a beautiful one.

00:29:20.411 --> 00:29:21.810
If you're a person, you're a runner.

00:29:21.830 --> 00:29:25.851
there's no other stuff that we're getting in our society today.

00:29:26.391 --> 00:29:28.760
at that time, I can leave all that behind me.

00:29:29.901 --> 00:29:30.320
Totally.

00:29:30.881 --> 00:29:33.090
A few things, I'd like to go over as well.

00:29:33.090 --> 00:29:43.181
Can you talk a little bit more about aging runners, the challenges, you talked a little bit about how we have to still strength train and all of that.

00:29:43.181 --> 00:29:44.070
What are some things?

00:29:44.201 --> 00:29:56.381
I would almost like segment this maybe like after a 40, like the 40 to 60 range and maybe to 60 plus range, what are some of the important things we need to change up and focus on?

00:29:56.971 --> 00:30:11.881
when you're getting into your forties, you might have to give up on volume, maintain the intensity, but you really do have to focus on specific strength exercises to keep you healthy.

00:30:12.441 --> 00:30:14.651
You just have to be aware of it.

00:30:14.980 --> 00:30:16.810
As you get older.

00:30:17.310 --> 00:30:21.000
One of the things I'm seeing is that you do have to get used to cross train.

00:30:21.651 --> 00:30:26.330
I'm running four days a week, and I don't know if I'm going to put in a fifth day.

00:30:26.756 --> 00:30:33.605
Monday is generally off, but I generally do a real fast, brisk walk with the dogs about an hour and a half.

00:30:34.506 --> 00:30:36.486
Tuesday is a track day.

00:30:36.665 --> 00:30:41.115
Wednesday, I'm on the elliptical trainer and in the gym doing my exercises.

00:30:41.365 --> 00:30:45.296
Thursday, an easy run day Friday, I'm doing a two mile time trial.

00:30:46.385 --> 00:30:50.185
Saturday, elliptical trainer, Sunday, long run.

00:30:50.695 --> 00:30:58.964
One thing that older runner has to understand is that getting on the stationary bike or elliptical trainer is really important.

00:30:58.964 --> 00:31:01.163
You have Parker Volby, who's.

00:31:01.242 --> 00:31:08.502
10, 000 meter Olympian who does a bunch of her workouts on the elliptical trainer because she gets beaten up too much just going out running.

00:31:08.792 --> 00:31:10.242
So that's where she's doing.

00:31:10.242 --> 00:31:20.083
I don't know what other type of, strength exercises, whether she's doing more traditional stuff or something like I was talking about earlier with the sling method, but I think that's really important to get used to that.

00:31:20.093 --> 00:31:25.182
The other thing is staying on your feet and staying, in the game is critically important.

00:31:25.212 --> 00:31:29.992
When you feel a ding, you have to stop.

00:31:30.232 --> 00:31:31.413
You can't mess with it.

00:31:31.472 --> 00:31:38.292
No, You stop and walk at the slightest little ding in older runners, you can't run through it.

00:31:39.022 --> 00:31:47.522
So you've got to be very cognizant of what's going on in your body, so that you can get up the next day and do the workout.

00:31:47.782 --> 00:31:51.762
The other thing is that you can't be afraid to dump a workout.

00:31:52.272 --> 00:31:58.833
When you're not feeling it, from personal experience I have a dog that has cancer and he's also incontinent.

00:31:58.833 --> 00:32:02.682
So he wakes me up a couple of times at night to take them out.

00:32:03.133 --> 00:32:08.502
So I'm not getting as much sleep and my wife and I've been talking, okay, we're going to bed early and that we've been doing that.

00:32:08.542 --> 00:32:10.133
I'm still only getting six and a half hours.

00:32:10.182 --> 00:32:11.913
And I need more when I'm in training.

00:32:13.222 --> 00:32:19.942
So when I get out and run, if I don't feel it a quarter of the way in I'm dumping the workout and I have no problem.

00:32:20.512 --> 00:32:23.093
dumping an entire workout if I don't feel good.

00:32:23.613 --> 00:32:32.843
If you feel really tired start the workout, because the way we progress with workouts is we generally do the first interval at a much easier pace as part of the warmup.

00:32:33.353 --> 00:32:35.563
after the first one, you might feel, okay, I feel good.

00:32:35.563 --> 00:32:36.462
I can do this.

00:32:36.532 --> 00:32:37.913
that happens with a lot of runners.

00:32:38.282 --> 00:32:46.958
But if you're not feeling it, or you feel a little ding, or you're just exhausted, It's perfectly acceptable to just stop the workout.

00:32:47.387 --> 00:32:50.518
If one of my athletes says, Hey coach, I wasn't able to do it today.

00:32:51.083 --> 00:32:52.553
And I'll ask why, what was going on?

00:32:52.583 --> 00:32:54.173
I just didn't get my sleep.

00:32:54.522 --> 00:32:55.923
I wasn't feeling good.

00:32:56.212 --> 00:33:03.282
If I'm out there with the athlete, if I see that their mechanics look rusty, they don't look normal and it will stop the workout.

00:33:03.722 --> 00:33:05.413
Rick Rojas does something really funny.

00:33:05.413 --> 00:33:09.113
What he'll do is at the end of An interval where they don't look good.

00:33:09.113 --> 00:33:10.442
He'll go, okay, this is what I want you to do.

00:33:11.742 --> 00:33:15.982
I want the job for five minutes and come back to me after five minutes, they come back to me.

00:33:16.012 --> 00:33:18.923
What I want you to do is two 100 meter strides.

00:33:19.262 --> 00:33:21.432
And so a stride isn't really a sprint.

00:33:21.442 --> 00:33:22.792
It's just running faster.

00:33:22.803 --> 00:33:24.153
It's comfortable fast.

00:33:25.012 --> 00:33:29.032
And then it's okay, do one more, but do it at a slower pace.

00:33:29.032 --> 00:33:31.772
And so he's always framing it in a very positive way.

00:33:31.833 --> 00:33:41.843
But he's making sure you're not doing something your body is not able to do, or he'll just say, we're ending the workout if he watches and your mechanics look ragged.

00:33:42.133 --> 00:33:50.752
So that's the next thing that I would say is if you're doing a long run, and your mechanics start to break down, your posture isn't there and your body's looking bad.

00:33:50.823 --> 00:33:51.462
Stop the run.

00:33:51.462 --> 00:33:54.222
If you can, because you're not doing yourself a favor.

00:33:54.532 --> 00:33:59.173
Once the mechanics go, that means your muscles have said, I'm done.

00:33:59.442 --> 00:34:00.643
I can't do this anymore.

00:34:01.093 --> 00:34:06.363
the message for the senior runner is you've got to respect what your body is telling you.

00:34:07.042 --> 00:34:09.512
The most important thing is staying on your feet.

00:34:09.813 --> 00:34:11.143
Consistency.

00:34:11.253 --> 00:34:14.452
if you're able to do what you're supposed to do Then that's good.

00:34:14.452 --> 00:34:28.657
But if you have to move things around One of my challenges has been is that when i've gotten on the elliptical trainer Haven't been able to do it quite as much because i've been so tired instead of an hour, I might do 45 minutes and just call it I don't have a problem with that.

00:34:29.148 --> 00:34:29.538
Okay.

00:34:30.117 --> 00:34:33.288
What about differences, with aging men and women?

00:34:33.788 --> 00:34:35.257
That's an interesting one.

00:34:35.307 --> 00:34:39.807
Working with women is just great because they are so dedicated.

00:34:40.307 --> 00:34:44.958
I think a lot has to do number one with diet and actually with everyone.

00:34:44.967 --> 00:34:49.757
You want to make sure that their iron levels are where they need to be, but specifically with women.

00:34:51.072 --> 00:34:56.498
If they're not feeling good and they say, I don't feel it, the first thing I wanna do is go to your doctor and get a blood test.

00:34:56.498 --> 00:35:01.878
Let's just see if there's something here going on that we need to worry about.

00:35:03.068 --> 00:35:05.527
Other than that, make sure they're eating a proper diet.

00:35:05.938 --> 00:35:08.557
I don't get too far into the differences.

00:35:08.797 --> 00:35:12.882
In our group we have one woman that was part of the four by 800 meter.

00:35:13.193 --> 00:35:16.713
Team that set the world record for 65 to 68 year olds.

00:35:16.813 --> 00:35:17.202
Oh, wow.

00:35:17.202 --> 00:35:18.242
She's really good.

00:35:18.672 --> 00:35:20.313
everyone's treated individually.

00:35:20.322 --> 00:35:22.193
I'm having a problem with this.

00:35:22.483 --> 00:35:32.592
my quad then we deal with that, but I don't deal with it differently except for when it's something medical and obviously I'm not qualified to talk about that.

00:35:32.592 --> 00:35:36.242
I just send them directly to the doctor and make sure they get the proper tests.

00:35:36.802 --> 00:35:42.663
So what about for folks who, I get approached a lot because people know how much I run and how passionate I am about it.

00:35:42.713 --> 00:35:44.083
people who want to get into running.

00:35:44.338 --> 00:35:48.487
don't know how, what's a smart way of approaching running?

00:35:48.748 --> 00:35:58.197
Just generally, I know it's different for everybody and You got to meet them where they're at, But what would you say your general, how to get into running rules?

00:35:58.807 --> 00:36:02.447
I wrote an article called, Why Running Sucks.

00:36:04.077 --> 00:36:11.297
it was certainly tongue in cheek, but if you're not used to running, what happens to people?

00:36:11.518 --> 00:36:17.847
I'm going to go, I'm going to try to run a mile and after 20 steps, they're already overloading their bodies.

00:36:17.847 --> 00:36:20.318
Their bodies can't handle the stress.

00:36:20.648 --> 00:36:21.858
So it hurts.

00:36:22.027 --> 00:36:23.398
It's terrible.

00:36:24.228 --> 00:36:25.998
It is absolutely awful.

00:36:26.157 --> 00:36:30.228
You and I getting back into it after a little break, we know what to expect.

00:36:30.597 --> 00:36:30.907
Yeah.

00:36:31.027 --> 00:36:33.577
So there are programs out there.

00:36:33.818 --> 00:36:38.577
And what I hate about the programs is that they give you goals.

00:36:39.077 --> 00:36:42.807
this is the way I would set up a person who says, Charles, I want to get running.

00:36:42.858 --> 00:36:48.777
I said the first thing I want you to do is commit to walking five days a week for 50 minutes per walk.

00:36:49.257 --> 00:36:50.547
So why 50 minutes?

00:36:50.907 --> 00:36:53.547
Cause it sounds longer than 45 and not quite an hour.

00:36:54.757 --> 00:36:57.688
But I say 50 minutes cause 50 minutes mentally sounds like a long walk.

00:36:58.068 --> 00:37:03.188
So I want you to walk briskly, really work that walk as fast as you can.

00:37:03.777 --> 00:37:06.277
Then when you feel up to it, throw in some jogging steps.

00:37:06.717 --> 00:37:12.557
And as soon as you feel like, ah, I don't want to do this and go back to a walk, go back to a run when you want to.

00:37:12.708 --> 00:37:15.047
Go back to a walk and don't measure it.

00:37:15.097 --> 00:37:26.507
I did the same thing a few years ago when I came back from a pretty bad injury and I did this, but I did use my lap timer and I would look at it afterwards, but I never said, okay, now I'm going to walk for four minutes.

00:37:26.518 --> 00:37:28.318
Now I'm going to run for five minutes.

00:37:28.507 --> 00:37:33.288
And what happens when people do that the only goal is to get through 50 minutes.

00:37:33.507 --> 00:37:36.148
And next goal is to never let it stink.

00:37:36.148 --> 00:37:37.958
So I said, the goals are you never want.

00:37:38.748 --> 00:37:44.628
The running to be unpleasurable so when you start you might walk four or five steps and you might go back to a walk.

00:37:45.068 --> 00:37:45.737
Okay.

00:37:46.168 --> 00:37:55.577
The other thing you may get three weeks out and you might have been able to run for three or four minutes and then the next day you can't go out for the walk.

00:37:55.628 --> 00:37:59.038
Don't judge it because as we know, the bodies are weird.

00:37:59.047 --> 00:38:10.467
Some days you have it, some days you don't, but what I do promise these people is that after eight weeks and 12 weeks of doing that five days a week, six days a week of going for 50 minutes.

00:38:10.518 --> 00:38:18.898
That you're going to be running most of it and it's not going to be terrible because you gave your body the opportunity to adapt to it.

00:38:19.148 --> 00:38:25.018
And so instead of, okay, I'm going to walk for five minutes, run for one minute, I may not be able to run for one minute.

00:38:25.737 --> 00:38:29.697
And then I get to these goals and I really can't do these goals and it's upsetting.

00:38:30.197 --> 00:38:36.018
The shape people can get into and the impact it can have on their bodies and minds just by going for a walk every day.

00:38:37.047 --> 00:38:38.688
So that's what gets me excited.

00:38:38.688 --> 00:38:42.737
It's okay, you're going out for six days a week, you're going out for a good walk.

00:38:43.347 --> 00:38:44.057
And guess what?

00:38:44.128 --> 00:38:45.438
You've added some running to it.

00:38:45.487 --> 00:38:52.418
So that's what I would recommend is you start with walking, you add running with the only rule being, The running is never terrible.

00:38:52.438 --> 00:38:53.378
It doesn't hurt.

00:38:53.728 --> 00:38:55.418
You're doing it by choice.

00:38:55.608 --> 00:39:01.588
You're not doing it because you feel like you've got to get to a certain goal or a certain pace or a certain time.

00:39:01.938 --> 00:39:03.467
So that's my recommendation.

00:39:03.467 --> 00:39:06.148
It's really basic, but it's really powerful.

00:39:06.788 --> 00:39:07.097
Yeah.

00:39:07.532 --> 00:39:07.742
Great.

00:39:07.963 --> 00:39:22.043
I'm going to add to that, Charles, going back to your earlier point about community, I'd also encourage people to find a running community anywhere, you can go on Meetup and just put in RunClubNearMe and You're going to find a club and start running with people.

00:39:22.043 --> 00:39:25.972
You're going to meet some amazing people and you're really going to enjoy it.

00:39:25.972 --> 00:39:28.362
And you're going to realize running is just a byproduct.

00:39:28.552 --> 00:39:30.023
you're really there for community.

00:39:30.092 --> 00:39:30.943
that'll get you there.

00:39:31.202 --> 00:39:35.688
The fun thing is tell people, Hey, I'm new to running, but I want to start running.

00:39:35.907 --> 00:39:41.507
You're going to have people that are going to be fawning over you and wanting to support you and help you.

00:39:41.777 --> 00:39:52.297
So you feel like intimidated these good runners, especially when the groups are in their twenties and thirties, and they're really good looking and young, but man, they are so supportive.

00:39:52.447 --> 00:39:53.597
They're so supportive.

00:39:53.788 --> 00:39:57.987
groups like, the Rev Runnings, are so supportive of beginners.

00:39:58.007 --> 00:40:04.097
They have beginners groups to make sure that they're able to, progress in the runner's best interest.

00:40:05.253 --> 00:40:06.972
So yeah, I totally agree with that.

00:40:07.143 --> 00:40:08.262
Find the community.

00:40:08.463 --> 00:40:09.713
That's what's going to keep you going.

00:40:09.713 --> 00:40:13.143
you might even say, Hey, I'm just going to go walking at the same time you're running.

00:40:13.143 --> 00:40:13.782
And they said, great.

00:40:13.782 --> 00:40:14.873
We'll see you when we're back.

00:40:15.413 --> 00:40:17.112
We're going out for a beer here.

00:40:17.112 --> 00:40:18.242
We're going to go out for dinner here.

00:40:18.242 --> 00:40:19.023
Come on with us.

00:40:19.193 --> 00:40:19.713
That's right.

00:40:19.842 --> 00:40:20.512
In our 5 a.

00:40:20.512 --> 00:40:20.702
m.

00:40:20.702 --> 00:40:26.193
group, we have everybody, people who are really fast to run walkers, plenty of people who just come and walk.

00:40:26.242 --> 00:40:30.842
My wife actually comes with the dogs and just walks around the park, so it's great.

00:40:30.853 --> 00:40:35.793
Yeah, I I live a bit a ways, but I'm going to come one morning where I have to get up at 3 o'clock.

00:40:37.023 --> 00:40:39.952
if I do that, I'm going out to breakfast with you afterwards.

00:40:39.952 --> 00:40:40.663
We're going to eat something.

00:40:40.663 --> 00:40:41.072
Okay.

00:40:41.072 --> 00:40:41.693
That sounds good.

00:40:41.693 --> 00:40:42.273
It's on me.

00:40:42.782 --> 00:40:43.523
Yeah, for sure.

00:40:43.583 --> 00:40:48.782
Charles, that's a great segue to get into our world famous Wayfinder four.

00:40:49.452 --> 00:40:50.072
You ready?

00:40:50.512 --> 00:40:51.182
I am ready.

00:40:51.543 --> 00:40:52.253
All right, great.

00:40:52.543 --> 00:40:54.032
Charles, give us a hack.

00:40:56.353 --> 00:41:19.742
I use a program called TICK, T I C K, it's a to do list, but it's very easily, integrates with your calendar, and that's what I use to keep myself going forward and starting my running group and my coaching, I'm doing things I haven't done before and I forget to do them, but that helps me do them.

00:41:19.753 --> 00:41:22.873
So that is the one sort of hack.

00:41:23.322 --> 00:41:26.552
If I would say, in running, it would be doing strides.

00:41:27.052 --> 00:41:28.963
Doing two, three days a week of running strides.

00:41:29.083 --> 00:41:30.353
That would be my running hack.

00:41:30.402 --> 00:41:31.472
My life hack is tick.

00:41:32.882 --> 00:41:33.213
Yeah.

00:41:33.342 --> 00:41:33.733
Awesome.

00:41:34.623 --> 00:41:35.563
How about a favorite?

00:41:37.322 --> 00:41:41.603
I told you earlier about Steve Magnus and Brad Stolberg.

00:41:42.193 --> 00:41:43.052
I love.

00:41:43.568 --> 00:41:46.518
the love behind their message.

00:41:46.777 --> 00:41:52.307
I love the understanding of what happens when people are doing quote hard things.

00:41:52.307 --> 00:42:00.097
As a matter of fact, one of Steve Magnus's book is, do hard things, and, that's been something that has been a favorite of mine lately.

00:42:01.108 --> 00:42:07.447
I spend a lot of time thinking about what running has taught me and how it's shaped my mindset.

00:42:08.108 --> 00:42:15.358
the whole concept of just doing hard things and embracing that and enjoying it, the pain, the agony of running and doing that.

00:42:15.358 --> 00:42:22.367
And I think, I've learned that from running and I working on something around that as well.

00:42:22.568 --> 00:42:33.568
I think running teaches you that so well, it's such a great metaphor for it, Now it's interesting on Sunday, I'm going to be doing my long run up in Boulder I'm going to be going up Boulder Canyon for the first five, six miles.

00:42:33.568 --> 00:42:37.253
And I'm going to run down because Our half marathon is all downhill.

00:42:37.443 --> 00:42:45.132
I'm nervous as heck about that First five or six miles uphill and then recovering from the downhill but it's okay I'm nervous, but i'm ready to go.

00:42:45.202 --> 00:42:45.643
I'll do it.

00:42:45.793 --> 00:42:46.443
I'll get it in.

00:42:46.913 --> 00:42:48.822
that's a challenge that's a steep grade too.

00:42:49.463 --> 00:42:51.793
How about a piece of advice for your younger self?

00:42:53.132 --> 00:42:54.313
Be kind to yourself.

00:42:55.583 --> 00:42:56.742
Save your money.

00:42:56.813 --> 00:43:00.043
If you start a job, go into the 401k from day one.

00:43:00.302 --> 00:43:08.012
the one thing I would do is really learn to ask Why am I not doing the things I need to do?

00:43:08.222 --> 00:43:11.432
If you have the maturity to say, why am I not doing this?

00:43:11.603 --> 00:43:13.373
And then why is that?

00:43:13.773 --> 00:43:21.603
you can come up with some conclusions if you're a salesperson, why am I not making The cold calls well because I don't like rejection.

00:43:21.612 --> 00:43:22.742
What about rejection?

00:43:22.753 --> 00:43:24.492
Why is that a problem for you?

00:43:24.773 --> 00:43:25.342
it just happens.

00:43:25.342 --> 00:43:37.012
It's not personal but it's really recognizing where your challenges are and Attacking them because most people don't do that since i've left the corporate world.

00:43:37.012 --> 00:43:46.822
I've done a lot of that a lot of wondering, How can I be more effective and why haven't I in the past ask why and notice what you're doing and why you're doing it.

00:43:47.753 --> 00:43:50.693
I absolutely love that I wouldn't say it's a younger person thing.

00:43:50.693 --> 00:43:56.077
I think that's something we need to be doing Consistently, you said you, that was my point is that I'm doing it now.

00:43:56.077 --> 00:43:59.737
I wish I would have done it as a younger person because most younger people don't do that.

00:43:59.748 --> 00:44:01.588
They're just going along with their lives.

00:44:01.688 --> 00:44:04.518
I always joke about the fact that a good salesman.

00:44:04.668 --> 00:44:07.137
I've done well, I'm financially secure.

00:44:07.407 --> 00:44:11.568
I was always in the top 25, but never in the top five or 10%.

00:44:12.172 --> 00:44:17.123
I spent a bunch of time figuring out why, and I think that's helping me now.

00:44:17.943 --> 00:44:18.512
That's awesome.

00:44:19.293 --> 00:44:19.742
I love it.

00:44:20.413 --> 00:44:25.322
What about a big opportunity that either you see out there in the world or that you're pursuing?

00:44:25.873 --> 00:44:31.762
It's interesting, this coaching side of it, and you and I have spoken about it before.

00:44:32.322 --> 00:45:19.128
Everyone should know that when I want to talk about something, I will talk to you because Of your integrity level the fact that I trust you totally and that is something that money can't buy So the big thing for me is I want to impact as many people as a running coach as I possibly can and that's exciting for me i've talked about starting a Running group here and I am going to do that I'm, just going to be gone for a month in november But after that's going to be and so i'm making the commitment to you that i'm going to start a running group that's going to be a place where they can learn how to do some of these workouts in a way that isn't intimidating for them you go to boulder that can be really intimidating seeing some of those younger groups out there, doing the work.

00:45:19.128 --> 00:45:32.717
It could be wow and that could be a little off putting So, that's what I want to do before I I'm 62, it's gosh, in the next 10 years, I still want to build something where people have a sense of community.

00:45:32.717 --> 00:45:39.097
And that's the thing how to build the sense of community as well as a place where people can go and do their work and enjoy it.

00:45:39.577 --> 00:45:41.217
Yeah, I love it.

00:45:41.268 --> 00:45:50.177
You'll do that charles if people want to see coaching to become a better runner or just get into running I think the runner's hotline is a good place to go.

00:45:50.197 --> 00:45:51.228
How can they find it?

00:45:51.748 --> 00:45:58.342
The runner's hotline is It's funny, I never say runner's hotline, I say runner's dash hot, because it's www.

00:45:58.373 --> 00:45:59.893
runners hotline.

00:46:00.222 --> 00:46:00.693
com.

00:46:01.052 --> 00:46:05.943
And, if you need, strength, now the strength work in there is more conditioning work.

00:46:06.262 --> 00:46:09.193
I'm going to be working with people on more of the running oriented.

00:46:09.193 --> 00:46:18.297
We also have a licensed nutritionist that, Is gonna work with people so people have issues with, eating and want a better diet.

00:46:18.297 --> 00:46:20.188
They have someone who's a real pro at it.

00:46:20.547 --> 00:46:29.728
you can sign up there or you can just send me an email, charles@runnershotline.com and let's get online together for half an hour or so.

00:46:30.108 --> 00:46:33.257
I have no problem talking with people about their training.

00:46:33.597 --> 00:46:36.557
So that you get comfortable with this is what would work for you.

00:46:37.047 --> 00:46:50.293
that's part of my process before I accept, anyone as an athlete, we're going to talk first and we're going to have them fill out the questionnaire and have a discussion about it so that they can feel comfortable with doing what's in their best interest.

00:46:51.782 --> 00:46:52.222
thank you.

00:46:52.273 --> 00:46:53.992
I love your methodology.

00:46:54.032 --> 00:46:55.552
I love how digestible it is.

00:46:55.552 --> 00:46:57.362
It's very, it's not overwhelming at all.

00:46:57.362 --> 00:47:02.333
You take it, you give it to me run by run, which is really helpful.

00:47:02.362 --> 00:47:03.813
I can already see the differences.

00:47:03.992 --> 00:47:12.842
we didn't talk about this, but Tuesday, I had a workout I put in the notes in the app that you gave, us, which is great, I had to stay within certain paces, for that workout.

00:47:13.652 --> 00:47:14.932
I found those paces.

00:47:15.202 --> 00:47:20.592
very hard to get to that pace in, in the opposite direction than what people are thinking.

00:47:20.592 --> 00:47:24.273
Like it was actually, I couldn't go slow enough for that pace.

00:47:24.983 --> 00:47:29.793
Three weeks in, I'm already running naturally faster than when I started.

00:47:30.103 --> 00:47:32.353
I really tried hard to slow it down for that pain.

00:47:32.402 --> 00:47:40.422
I'm not a big, I don't like to talk to technically oriented, but it or live and die by the heart rate.

00:47:40.793 --> 00:47:43.733
But, you can look down and see, I feel really good here.

00:47:43.733 --> 00:47:46.463
Gosh, I'm running a little fast, but then you look at your heart rate.

00:47:47.088 --> 00:47:48.717
Your heart rate's okay, I'm feeling pretty good.

00:47:49.268 --> 00:47:50.427
Look at it and I start writing down.

00:47:50.427 --> 00:48:03.318
This is what your heart rate seemed to be over here doing this and I only use it as a guideline not as a rule of thumb, like the whole zone two running gotta run in zone two.

00:48:04.898 --> 00:48:06.858
You want to run but not run too hard?

00:48:06.898 --> 00:48:10.288
have a conversation and if you're not gasping you're in zone two.

00:48:10.793 --> 00:48:36.543
if you can breathe through your nose without gasping then you're in zone two and stop worrying about it hopefully we didn't geek out on running too much because you and I can talk about this stuff all day There are folks who listen to the wayfinder show because they know my running friends first of all and they know i'm passionate about running and that will I have been asking for shows about running and I'm glad you're here and you've got a lifetime of wisdom to share.

00:48:36.572 --> 00:48:39.632
And I think that they will do really well to get coached by you.

00:48:39.632 --> 00:48:47.693
So I hope that give you a call and sign up on Runners Hotline, at least sign up for the free consulting call initially, and see if it's a good fit for you.

00:48:48.422 --> 00:48:53.842
Hey, Luis, before we go, do you know, we're running this half marathon on August 10th, what else is August 10th?

00:48:55.177 --> 00:48:56.637
It's the men's marathon.

00:48:56.657 --> 00:48:59.487
So you and I are going to have to go someplace and watch the Olympic marathon.

00:48:59.807 --> 00:49:00.807
Oh, is it on that day?

00:49:01.987 --> 00:49:02.418
Okay.

00:49:02.547 --> 00:49:03.387
We race.

00:49:04.072 --> 00:49:06.043
Man, they might be done by the time we start.

00:49:08.103 --> 00:49:10.862
they're in Paris, but it's August 10th.

00:49:11.702 --> 00:49:12.103
Okay.

00:49:12.773 --> 00:49:13.123
Awesome.

00:49:13.333 --> 00:49:14.472
Thanks again, coach.

00:49:14.643 --> 00:49:18.373
Look forward to, seeing, what else you do with me and how you take me to new heights.

00:49:18.373 --> 00:49:22.632
hope our listeners, at least sign up for the free call and see if it's a good fit for them.

00:49:23.172 --> 00:49:23.532
Thank you.

00:49:23.532 --> 00:49:25.202
Also one last thing, you can get, my.

00:49:25.963 --> 00:49:26.663
20 laws of running.

00:49:26.672 --> 00:49:27.853
You can go there and get that for free.

00:49:27.853 --> 00:49:30.172
All you have to do is sign up and it'll come directly to you.

00:49:30.362 --> 00:49:31.063
I appreciate it.

00:49:31.322 --> 00:49:33.782
You got quite a bit on your website, so check it out Thanks.

00:49:39.047 --> 00:49:40.817
We hope you've enjoyed The Wayfinder Show.

00:49:40.956 --> 00:49:45.177
If you got value from this episode, please take a few seconds to leave us a 5 star rating and review.

00:49:45.467 --> 00:49:49.717
This will allow us to help more people find their way to live more authentic and exciting lives.

00:49:50.387 --> 00:49:51.677
We'll catch you on the next episode.