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Run Wise and Run Weird
50 Plays1 month ago
#505 Fall Running - The Wise and the Weird
Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun.
It’s a new month and today we’re diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder.
Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible.
September is my birthday month so maybe I’m partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.
Show Sponsor: Vespa Power
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Less sugar. Higher performance. Faster recovery.
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We’ve got another packed show today, starting with some exciting updates in the endurance community and a look at what’s new with Grit2Greatness. Then we’re diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you’re sharp and ready when race day comes. April’s bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn’t be the 303 Endurance Podcast without a little fun, we’re wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You’ll want to stick around for that one.
In Today's Show
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Announcements and News: Rich
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Ask A Coach: Rich
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Get Gritty Tip: What’s Your Success Criteria?
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TriDot Workout of the Week: Lauren
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Fun Segment: Not My Job! Triathlete Edition
Announcements and News:
We have several exciting things happening in the 303 and with Grit2Greatness Endurance.
She Sprints September 6th at Cherry Creek Reservoir. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.
Good luck Alice Koesterich and Robina Waterman!
Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.
Grit2Greatness Kits and Storefront
April to give an update
Grit2Greatness Ambassador Program
I’m excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the wor
Recommended
Transcript
Podcast Introduction
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this could be a real game changer for you.
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And I know some of you out there that are thinking about trying to qualify for Boston or, you know, one of those, uh, master's races.
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So trust the process, stay consistent and enjoy the journey.
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Welcome everybody to your 303 endurance podcast.
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Yeah.
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Aloha, everybody.
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Get ready for your 303 Endurance Podcast.
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Welcome to episode 505 of the Grit to Greatness.
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Whoops, I mean the 303 Endurance Podcast.
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We're your coaches, Rich Soares, April Spildea, and Lauren Brown.
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Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom, and a little fun along the way.
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It's a new month.
Run-Specific Training with Predictive Fitness
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And today we're diving into the science and strategy behind run specific training using the try the run dot, excuse me, platform by predictive fitness, whether you're training for a 5k, 10k half marathon, full marathon, or a trail race, this episode will help you understand how to train smarter, not harder coach April coach Lauren,
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What has you excited about September besides running?
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Hey, Rich.
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Hey, Lauren.
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I am extremely excited about the crisp fall air.
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I don't know if you noticed, Rich, up where you're at, but it's cooler today.
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It felt actually like fall, and there's just really this cool mist in the air.
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That's one of my favorite things about the weather changing, and of course, the changing of the leaves.
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So this is my favorite time of year.
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It's something I savor for as long as possible.
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And I am right there with you, Coach April.
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So September is my birthday month.
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So I would say I'm a little bit partial towards the fall because it's my birthday season, we'll call it.
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But I honestly, I feel like I'm always ready for the change of seasons when it hits.
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And being able to put on a hoodie, being able to start around feeling like maybe a little bit cool and then ending at that perfect feel, I just...
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Best time of year.
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Awesome.
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Well, we are going to have some fall fun today for sure.
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Coach Lauren, our birthdays are only about a week apart.
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No way.
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When's your birthday?
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October 6th.
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So I also kind of enjoy the fall, you know, cooler weather, you know, leaves on the ground.
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I love it.
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So we're both Libras.
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We are.
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That's right.
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Of course.
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That's this connection.
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There we go.
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I married a Libra, so I feel like I'm married into this.
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Perfect trio.
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Yeah, I love it.
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Yeah, there's definitely some chemistry, guys, for sure.
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Well, hey, let's give a shout out to our show sponsor, Vespa Power.
00:02:58
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Vespa Power Endurance helps you tap into steady clean energy so you can stay strong and focused and in the zone longer.
00:03:05
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Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen or sugar as your fuel source.
00:03:14
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Vespa comes in a number of products.
00:03:17
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Check it out.
00:03:17
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They've got a CV25 Junior and Concentrate, different formulas to power your workout.
00:03:24
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Less sugar, higher performance, faster recovery.
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We've got a link here in the show notes, and we have a discount code 303ENDURANCE20 for your very first order.
Sponsor Spotlight: Vespa Power
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This is a one-time order code, so once you use it, use it well, I guess I would say.
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I'm going to turn it over to you, April.
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All right, I'm going to bring us into our announcements.
Endurance Community Updates
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So we've got another packed show today.
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We're going to start with some exciting updates in our endurance community and take a look at what's new with Grit to Greatness.
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Then we're diving into our Ask a Coach section, how to structure your run-specific training this fall using Run.
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So you're sharp and ready when race day comes.
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I'll bring you a Get Gritty tip that will flip the way you measure progress and
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And Lauren has a powerhouse workout designed to test your stamina and mental grit.
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So, and because it wouldn't be the 303 endurance podcast without a little fun, we'll be wrapping up some things with our brand new game, not my job triathlete edition.
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So you'll want to stick around for that one.
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Back to you, Rich.
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Oh my goodness.
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I cannot wait for that one.
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It's always my favorite part of the show.
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All right.
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Well, we've got a few exciting things happening here in the 303 and with Grit to Greatness Endurance.
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First, vocally here, there is a race called She Sprints.
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It's actually tomorrow at the Cherry Creek Reservoir.
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It's a great race because it's suited for all levels.
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It's a sprint distance only, bringing women together in a common goal to improve women's health and research.
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Using their muscles and voices, they all come together to experience a sense of accomplishment and camaraderie that has been the hallmark of this event.
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And we have Alice Kosterich and Robina Waterman both doing this race tomorrow.
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So good luck, guys.
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Good luck to Stephanie Heitkemper and Caroline Young because they are riding the Century up at the Buff Classic, specifically the Century, I guess it's called the Foothill Century.
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It has a little less climbing.
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And by a little less climbing, I mean you're still doing over 4,000 feet of climbing.
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So that's a relatively flat Century ride in Boulder, I guess.
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So good luck, guys.
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We're going to be cheering for you.
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All right, I got an update on the Grit to Greatness endurance kits and an upcoming storefront.
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So if you haven't been watching our Facebook and our Instagram, shame on you.
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Just kidding.
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Honestly, though, we've made a lot of announcements regarding our kit for the end of 2025 into 2026.
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We're super proud of it.
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We just closed the store today.
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And we heard from our Zoot rep that they are now moving to production, which we're super excited about.
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So all of the grit to greatness athletes that put in their orders and made this choice to represent, we really appreciate it.
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We cannot wait to see you wearing the mighty green on the course and repping the heart and soul and ethos of grit to greatness.
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We also have a new storefront that I am working on to get more merchandise out to all of you.
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So be on the lookout that will be added to our website.
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More to come on that.
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Awesome.
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I can't wait to see that storefront.
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That is going to be so cool.
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And I know people want to get the t-shirts because we got a crew going to California, Ironman California, and we all want to be able to represent and-
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I'm thinking about, just off the cuff here, I am thinking about doing a little bit of a special t-shirt for those folks with a special design.
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So more, yeah.
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Oh, nice.
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More to come there too.
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Love that.
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Some plotting and scheming.
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I love that.
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So I'm going to share a little update with our Grit to Greatness Ambassador Program with
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Things have been going on behind the scenes and I'm excited to share some of the progress that we're making
Ambassador and Coaching Programs
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with it.
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So we do have three brand sponsors supporting our athletes with more partnerships in the works.
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So really great things for our team, our athletes, these sponsors, we're working with sponsors who align with our mission to help athletes perform, look and feel their best.
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So personally,
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I'm really excited with the brands that I've been reaching out to and having conversations with.
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And I do want to make this friendly reminder to everyone that the Grit to Greatness Ambassador Program is open to all athletes within our community.
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Triathletes and runners alike, no matter which training plan you're on, all are welcome.
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Our goal is to build a space where athletes can discover their potential, stay accountable and grow together.
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So for anyone who's listening, if you're passionate about training, racing, and sharing the sport you love, we'd love to have you join us.
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With 2026 being our inaugural year, our only real expectation is that you show up, give your best, and race with heart.
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So we want it to be fun, nothing scary about coming on board, no crazy expectations, just love what you get to do with triathlons.
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And check the show notes because we'll drop a link there as well with a Google form that you can fill out.
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It's just a couple questions so we can get you set up if you're curious about TryDot or RunDot and being a part of the amazing community that we're building here.
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Yeah, and let me just say, having Coach Lauren on board and her just really taking hold of this ambassador program and putting a lot of love, intentionality, and just heart.
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I really want to just foot stomp how incredible this opportunity is to get to work with her, to get to work with our team, and to really join our community.
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This is taking things up to another level.
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So don't miss out.
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This is a big one.
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And that kind of leads me into our show sponsor today, which is Grit to Greatness Endurance Coaching.
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So if you are new to multi-sport, don't sweat it.
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We have got your back.
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At Grit to Greatness Endurance, we've partnered with TriDot and RunDot to make training simple and
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smart and fun.
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You'll get personalized workouts, step-by-step guidance and real results without any of the confusion.
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You can start with a two week free trial when you sign up through one of our links below, then keep going for as little as 14.99 a month.
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If you've ever wondered if you could do an endurance event, this is your sign.
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If you haven't heard it enough already, this is your sign.
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So click the link in the show notes and let's begin.
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Awesome.
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Guys, I got to tell you, I'm just so jazzed about all the great stuff that is coming together around this ambassador program.
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It's got such a buzz.
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Coach Lauren, you're amazing.
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It's bigger than I dreamed.
00:10:37
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Absolutely.
Transition from Triathlon to Running Season
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All right.
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Well, listen, we've got a lot of folks who are shifting from triathlon season to running season.
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And we talked about our athletes that are doing a triathlon and a century ride, but
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In all reality, there's a lot of running ahead of us.
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I'm signing up for a half marathon trail run here in just a couple of months.
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I know a lot of people that are racing the New York City Marathon or this marathon or that marathon.
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This is the season.
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And today we are going to dive in.
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And by we, I mean, I've enlisted Coach April and Coach Lauren to help us go through this topic.
Training Phases Explained
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Today, we're diving into a topic that every runner, whether you're training for a 5k or a full marathon, needs to understand the run specific training phases and how to optimize your performance.
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And we're going to do this using the Run.platform.
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And as coaches for TriDot and Run.
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We've seen firsthand how
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Predictive analytics can transform training outcomes.
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So today we're going to break that down and actually explain it.
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Race specific, the development, the race specific, and the taper phases of training.
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We're going to explore the importance of strength and mobility.
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Coach Lauren, you ready?
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Um,
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and give you actionable tips on race rehearsals, race week workouts, and the pacing strategies across different race distances.
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Let's go get it right now.
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April, I'm going to turn it over to you to talk about the development phase.
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Yes, Rich.
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This is honestly, I think, one of the most important phases of your training plan.
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This is where we really build that foundation and
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The development phase focuses on aerobic capacity, muscular endurance, and overall durability.
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All things that we need as new budding runners and absolutely get us on the right foot, all puns intended.
00:12:29
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Rundot uses your biometric and performance data to personalize your training loads so you're not just following a generic plan.
00:12:37
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So the thing that I'm looking at if I'm using Rundot is not going to be the same that Rich would be looking at.
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It's not going to be the same that Lauren would be looking at.
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It's absolutely individualized to you based on your current fitness level, your age, your gender, even your genetics.
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So you can expect to see zone two endurance runs to build aerobic efficiency.
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Hill repeats, heck yeah, and strides to improve strength and form.
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Aerobic intervals that challenge your cardiovascular system without overloading it.
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Honestly, this is one of my favorite phases because the workouts are short, but they are spicy.
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And you feel like you get the most bang for your buck, if you will, because you get the dosing that you need to see an adaptation.
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But it's not so much where you feel like every week you're just like,
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This is so much training, so much volume.
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No, you're like just this wonderful introduction into all of these different modalities that are going to absolutely help you become a better runner.
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This phase is also where strength and mobility work are critical.
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I want you to think squats, lunges, planks, and dynamic mobility drills, which are movements that help prevent injury and improve your running economy.
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And Lauren, I'm going to hand it over to you for the race specific phase.
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All right.
00:13:56
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Well, I love the race specific phase, so I'm happy that passing it off to me.
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I mean, honestly, all the phases have a very specific purpose.
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And I do love that about the platform that it all makes sense and is easy to follow.
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So when we get to the race specific phase, it's like all the work you've done is now really getting you ready for race day.
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So we shift gears.
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The race specific phase is all about sharpening your race pace,
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and simulating race conditions.
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So RunDot, it will adjust your workouts based on your predicted race performance.
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So you're training at the right intensity.
00:14:38
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And the beautiful thing about TriDot when you're using it, or with RunDot rather, is if you're looking at race X and you're able to see expectations on how you're gonna perform on race day, you'll get to see that shift
00:14:53
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as your training progresses.
00:14:56
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And that will also then by default change the expectations of some of your workouts.
00:15:01
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So key workouts include tempo runs to dial in your race pace, long runs with race pace segments to simulate race fatigue.
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I love those runs.
00:15:14
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And then intervals that mimic the demands of your target race.
00:15:19
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And those are great because you
00:15:22
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The more uncomfortable you can get when you're hitting those intervals that demand your target race pace, the more ready you're going to be on race day to feel uncomfortable and be able to think back to the workouts that you went through, that you got through.
00:15:36
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So it's super important training.
00:15:39
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It's also the time for race rehearsals where you get to practice everything.
00:15:44
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So when you get to your race rehearsal, you want to,
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Think about the gear that you're going to be wearing on race day.
00:15:52
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You want to think about the nutrition that you're going to use, the nutrition the night before, the nutrition the morning of, the nutrition during your race, and of course your hydration strategy.
00:16:05
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So if you're racing trails, you want to make sure that you're getting on technical terrain.
00:16:09
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If it's a road race, practice on similar surfaces and elevation profiles, right?
00:16:15
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You want to feel like you're not doing anything new on race day.
00:16:20
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And I'm going to pass it.
00:16:21
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Yeah.
00:16:22
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Rich, I'm passing it off to you for the taper phase.
00:16:24
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I love that, Lauren.
00:16:25
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Yeah.
00:16:26
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And on that long run, I love putting that race pace segment really close to the end to really simulate what that fatigue is going to really feel like late in the race, you know?
00:16:37
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All right.
00:16:39
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Well, this is the moment we've all been waiting for, folks.
00:16:42
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The taper phase where the magic happens.
00:16:44
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Here you're reducing volume.
00:16:45
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Now, this is not like you're stopping working out.
00:16:48
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Like, you know, I get a lot of people that are like,
00:16:50
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taper.
00:16:50
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I can stop working out.
00:16:51
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No, no, no, no.
00:16:52
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We're just reducing the load, the training load, the training volume, the intensity.
00:16:57
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We'll stay there a little bit because we're still trying to keep the overall load down so you start to recover, but also keep that peak fitness up.
00:17:10
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So that means there's going to be a little bit of spice in there too.
00:17:12
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So you're going to still have a little bit of intensity.
00:17:16
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Rundot's predictive engine ensures that you're not going to taper too fast too soon.
00:17:21
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So trust the system and trust the process is the point.
00:17:25
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During taper, keep your intensity with short intervals and strides, reduce volume gradually, focus on mental preparation, visualizing your race, reviewing your pacing strategy, and trust your training, as we just said.
00:17:39
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And try to, you know, if there is, if there's any chance you can run on the course,
00:17:44
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Get a chance to be on the course if it's a nearby course and check it out and get familiar with it.
00:17:50
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April?
00:17:51
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Actually, I'm sorry.
00:17:51
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Back to you, Lauren.
00:17:53
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All right.
00:17:54
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Taking it to strengthandmobility.com.
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the unsung heroes of your training.
00:18:00
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I'll always say it's that extra discipline that needs to be included.
00:18:03
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And April's clapping because she is a thousand percent the same page as I am with strength training.
00:18:10
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If you follow me along, I'm always posting about strength and mobility work because it is so, so essential.
00:18:19
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It's not an option.
00:18:20
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It has to be a part of your training.
00:18:22
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And of course, it will shift throughout the training cycle that you are in
00:18:27
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but strength and mobility work are going to help to prevent overuse injuries, improve your running efficiency, and enhance power and stride mechanics.
Integrating Strength and Mobility
00:18:40
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The beautiful thing about RunDot is that it integrates strength sessions based on your recovery status and training load.
00:18:51
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So if you're feeling fatigued,
00:18:53
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It's going to dial back the intensity.
00:18:55
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If based on your prior training, you're more fresh, it'll push you a bit more.
00:19:01
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So don't skip those strength training workouts that pop up.
00:19:05
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They are absolutely essential.
00:19:08
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And I'm going to pass it off.
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to April.
00:19:11
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I'll take that baton.
00:19:12
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Now we're heading into race week.
00:19:14
Speaker
So you did the development phase.
00:19:17
Speaker
You've done all the race specific training to get you to this point.
00:19:21
Speaker
You've tapered.
00:19:22
Speaker
Well, you did not blow yourself up before race week, right?
00:19:26
Speaker
You actually took that time that you needed.
00:19:28
Speaker
And now we're at race week.
00:19:30
Speaker
It's one of the most exciting times of your training plan.
00:19:33
Speaker
This is where we want to make sure we are again, paying attention to our body,
00:19:38
Speaker
but also getting this specific dosing to get us to a start line fresh and ready to go.
00:19:45
Speaker
So it's all about staying loose and confident.
00:19:48
Speaker
And here is a sample structure of what your race week can look like.
00:19:52
Speaker
So Monday through Wednesday, we're looking at easy runs with a couple of strides, light strength work.
00:19:59
Speaker
I would encourage mobility work as well for this.
00:20:03
Speaker
Thursday through Friday, short intervals or short
00:20:06
Speaker
race pace efforts.
00:20:07
Speaker
This is just to get the legs primed, ready to go 30 to 60 seconds at most.
00:20:13
Speaker
Don't be hammering it out here.
00:20:17
Speaker
Just want to get a little bit of the engine firing just to make sure we're ready to go.
00:20:22
Speaker
And then Saturday is typically a shakeout run.
00:20:25
Speaker
Sometimes these can be like a fun run, but no more than 15 to 20 minutes easy with a few strides.
00:20:32
Speaker
And then if you're racing on that Sunday, it's
00:20:35
Speaker
It's time to show up to that start line.
00:20:37
Speaker
So there's your race week workouts and shakeout runs.
00:20:41
Speaker
Woo.
00:20:42
Speaker
Love it.
00:20:43
Speaker
So now we're in the run now.
00:20:45
Speaker
So now we've got to figure out what our pacing strategy should be by distance.
Pacing Strategies for Various Distances
00:20:50
Speaker
So let's, let's roll through the distances here.
00:20:52
Speaker
I'll start with the 5k and on the 5k, I mean, hopefully you've been doing your, you know, your monthly assessments and you've got this pretty dialed in.
00:21:03
Speaker
This is the shortest of these kinds of distances.
00:21:08
Speaker
So this is one where you can actually go out pretty strong, but do it at a controlled pace.
00:21:12
Speaker
If you know what your previous 5K paces have been in your assessments, that's a really great place just to start right at that average.
00:21:21
Speaker
You're starting out strong and you can just settle into a pace by that first mile.
00:21:25
Speaker
And then you kind of know what you've got for the day.
00:21:29
Speaker
finish with a kick, use strides and short intervals in that taper week to stay sharp, and you're going to have a dynamite 5K.
00:21:36
Speaker
Lauren, why don't you talk about the 10K?
00:21:39
Speaker
So with the 10K, I always try to remind myself, don't act like you're a five-year-old doing a one-mile fun run where you're going out, like sprinting so hard.
00:21:50
Speaker
It's not a 5K, it's a 10K.
00:21:53
Speaker
So you want to
00:21:54
Speaker
Think about control in that first half.
00:21:58
Speaker
So try to hold back just a little bit because it's still a relatively quick race, right?
00:22:02
Speaker
Control the first half, push the second half.
00:22:05
Speaker
This is where practicing your pacing in those race-specific workouts is really important so you get a feel for it.
00:22:13
Speaker
And again, don't go out too fast.
00:22:16
Speaker
Finish strong.
00:22:17
Speaker
Let your fitness shine in that back half of the race on a 10K.
00:22:23
Speaker
Yeah, well said, Lauren.
00:22:24
Speaker
And I'm just going to say for the half marathon, everything that she said...
00:22:29
Speaker
And a little bit more here, as far as this is for the half marathon, you want to aim for even pacing or shooting for a slight negative split.
00:22:39
Speaker
A 10K, I think you can get it a little bit, you can get away with it a little bit more as far as turning on the gas on the back half.
00:22:47
Speaker
Half marathon is a little different, but just making sure that you're aiming for that even pacing and then just slightly turning up the gas when you, when you hit that halfway point.
00:22:57
Speaker
Uh, these are long runs with race pace where race pace segments are key.
00:23:02
Speaker
So if you have a walk run strategy, this is a really good place to use it.
00:23:07
Speaker
If you have a interval strategy, this is a really great place to use it.
00:23:11
Speaker
And we want you to feel early and often and be consistent.
00:23:17
Speaker
That's awesome.
00:23:17
Speaker
April, this is actually, I think that's probably my favorite distance of run races, just the half marathon.
00:23:24
Speaker
Now, for those of you who are tackling the full marathon, this is again, now we're, now we're talking, obviously this is a bigger effort, a longer effort.
00:23:32
Speaker
You're looking at three, four plus hours of running.
00:23:36
Speaker
You want to start conservatively.
00:23:38
Speaker
It is really easy to get, you know, excited and you'll see a lot of people at the start of a marathon take off at a, you know, a minute faster pace than they should just because everyone's so excited and, you know, wants to get out of the pack.
00:23:52
Speaker
Stay steady for the first, you know, and the way I like to do this, I actually like to break it up into thirds.
00:23:58
Speaker
Run your first third of a marathon, or let's say in this case, you know, the first eight to nine miles, really kind of do that at kind of the high zone two, low zone three pace.
00:24:11
Speaker
You know, you've got a long day ahead of, you're going to be building into this thing, build into the next third with a little bit of a faster pace.
00:24:18
Speaker
And then that last third,
00:24:20
Speaker
Prepare yourself for that final 10K.
00:24:22
Speaker
This is what you've been preparing for.
00:24:26
Speaker
This is what you've been fueling and hydrating for.
00:24:29
Speaker
This is the place where you can really, if you're feeling good, start to open it up.
00:24:35
Speaker
You get into that last, just, you know, let's say that last five miles, maybe let's say that last 5K, you're still feeling good.
00:24:44
Speaker
Keep stretching it out.
00:24:45
Speaker
This is a good time to be really thinking about being along.
00:24:48
Speaker
You're starting to tighten up.
00:24:50
Speaker
You're starting to get fatigued.
00:24:52
Speaker
start to start to think about getting those full stride lengths in and opening things up a little bit.
00:24:57
Speaker
It'll, it'll make you feel just a little stronger.
00:25:00
Speaker
Maybe it'll get you out of that kind of death march shuffle that sometimes can kind of creep up on you.
00:25:06
Speaker
So switching now to trail verse road racing and how those two are going to be a little bit different with trail racing and
00:25:17
Speaker
you really want to focus on effort over pace.
00:25:19
Speaker
And that's something I struggled with when I first started running on trails.
00:25:22
Speaker
I would get so frustrated looking at my watch and be thinking, I just can't keep my paces.
00:25:27
Speaker
And it's a different animal, right?
00:25:29
Speaker
There's technical terrain, elevation is likely changing.
00:25:35
Speaker
So a good rule of thumb is think about RPE, dial into what your effort is and not so much on the pace because you'll
00:25:46
Speaker
Keep your head about yourself.
00:25:47
Speaker
You want to make sure you're not getting injured and you're aware of the terrain that you're running on.
00:25:53
Speaker
Compared to road racing, that's where you really want to dial into your cadence.
00:25:58
Speaker
You want to think about your pace and use flat intervals to simulate race conditions.
00:26:04
Speaker
So make sure that you are training a little bit differently for the two.
00:26:09
Speaker
Guys, that was great.
Predictive Training Tools
00:26:10
Speaker
I mean, we covered it all.
00:26:11
Speaker
I mean, what is great about the Run.Program, I mean, it's a game changer.
00:26:16
Speaker
It really does take the guesswork out of your training.
00:26:18
Speaker
So if you're trying to do this on your own, you know, it's really hard for you to make a mistake.
00:26:23
Speaker
If you get the right race distance in there and you've got the right data going in there, you're going to do great.
00:26:29
Speaker
We are also here for you.
00:26:30
Speaker
So if you are trying this out and you want to try this out, you know, you've got questions, ping us.
00:26:34
Speaker
We'll help you.
00:26:36
Speaker
But it is really...
00:26:37
Speaker
going to give you the, help you do the right training, right.
00:26:40
Speaker
And especially if you're chasing a peer, this is, this could be a real game changer for you.
00:26:45
Speaker
And I know some of you out there that are thinking about trying to qualify for Boston or, you know, one of those master's races.
00:26:51
Speaker
So trust the process, stay consistent and enjoy the journey.
00:26:57
Speaker
April, you ready to get ready?
00:26:59
Speaker
I am.
00:27:00
Speaker
I will add one more thing with you, Rich, because this is where I feel like RunDot, for me as a coach and for the athletes that I've worked with that are in the military, this is where it really makes its money as far as my athletes who hate running have said, I hate running.
00:27:16
Speaker
I don't want to do this because they've always had to do it for a physical fitness test, right?
00:27:21
Speaker
But when I get them on run dot and they followed a structured running workout that's based on their where they're at, not where the Air Force wants them to be.
00:27:29
Speaker
Right.
00:27:30
Speaker
Not where the drill sergeant wants them to be.
00:27:32
Speaker
It's so much more approachable and enjoyable and they end up falling in love with it.
00:27:38
Speaker
And it's such a cool transformation to see that mindset change from I hate this.
00:27:43
Speaker
I don't want to do this to actually really enjoy running now.
00:27:46
Speaker
So I wanted to share that to you, that.
00:27:48
Speaker
It doesn't matter where you're starting from.
00:27:51
Speaker
Run.
00:27:51
Speaker
will make this approachable to you.
00:27:53
Speaker
And I guarantee you will enjoy it.
00:27:56
Speaker
Just trust the process.
00:27:58
Speaker
And that's kind of a perfect kind of lead in for Get Gritty because getting ready is all about getting started.
00:28:06
Speaker
But sometimes when we get started, we don't know exactly what success looks like for us.
00:28:10
Speaker
So we get caught up in this trap.
00:28:13
Speaker
And this happens for athletes and honestly high achievers in general.
00:28:18
Speaker
We begin to measure success by what hasn't been accomplished yet.
00:28:22
Speaker
And Dan Sullivan and Dr. Benjamin Hardy talk about this in their book, The Gap and the Gain.
00:28:28
Speaker
And they call this living in the gap.
00:28:31
Speaker
And the only way out of this is through creating what are using what they call always measure backwards, which is looking at things that already happened and finding places for gratitude, as well as what does success look like?
00:28:48
Speaker
Measuring backwards can show you if you're not sure, like what were the feelings I had when I accomplished this?
00:28:55
Speaker
Who was around me?
00:28:56
Speaker
What were the things that I was dedicating my time to that brought me fulfillment?
Measuring Success in Training
00:29:02
Speaker
And one way to do this is to create what's called a success criteria list.
00:29:07
Speaker
And if you read chapter three of the book, it goes more into depth, but we're just going to give you a bird's eye view of this so you can take some action.
00:29:15
Speaker
So here's the challenge.
00:29:16
Speaker
What we want you to do is write down three to five criteria that define success for you right now in this season.
00:29:24
Speaker
You're going to make them simple, tangible, and personal.
00:29:28
Speaker
For example, you could write, I'm successful when I show up consistently for my workouts.
00:29:35
Speaker
I'm successful when I recover well and prioritize sleep.
00:29:39
Speaker
I'm winking at Lauren right now.
00:29:41
Speaker
I'm successful when I enjoy at least one workout each week with friends or teammates, right?
00:29:47
Speaker
You might have a core value of community where, you know, having time with other people means more to you than hitting a PR.
00:29:55
Speaker
right?
00:29:56
Speaker
So it is individual and we want to encourage you to really look at what matters to you.
00:30:03
Speaker
Notice how none of these depend on a finish line or a podium.
00:30:06
Speaker
Instead, they will anchor you in your daily wins that compound over time.
00:30:11
Speaker
So when you measure against your own list, you gain confidence, resilience, and perspective, no matter what the scoreboard says.
00:30:19
Speaker
So this week, we
00:30:21
Speaker
We want you to take five minutes to craft your success criteria list.
00:30:26
Speaker
We want you to post it where you'll see it daily, whether that's on the fridge in your training log or on your phone.
00:30:32
Speaker
Everybody's got like some kind of notes app.
00:30:34
Speaker
I've seen it.
00:30:36
Speaker
But each time you check off a criteria, you're stacking those wins.
00:30:40
Speaker
And over time, this list becomes your proof.
00:30:43
Speaker
And Rich, Lauren, and I actually do this every day where we share our wins.
00:30:48
Speaker
But it's your proof that you're already making progress and that you're firmly in the game.
00:30:53
Speaker
And that's your get gritty tip.
00:30:55
Speaker
What do you all think?
00:30:57
Speaker
That's awesome.
00:30:57
Speaker
And you know what's cool about this is that book is actually where that practice that we now do together came from.
00:31:04
Speaker
Exactly.
00:31:06
Speaker
I remember being on a run on the track, listening to that chapter.
00:31:11
Speaker
And when I got done, I was like, April, we have got to do this.
00:31:16
Speaker
Yeah.
00:31:16
Speaker
I remember that too.
00:31:17
Speaker
And I was like, you know what?
00:31:18
Speaker
You're absolutely right.
00:31:19
Speaker
Let's do it.
00:31:20
Speaker
And you did.
00:31:21
Speaker
Yeah.
00:31:21
Speaker
Very.
00:31:22
Speaker
Yeah.
00:31:22
Speaker
It was great.
00:31:24
Speaker
Woo, man, such great stuff.
00:31:27
Speaker
You guys ready to do this try it out workout of the week?
00:31:31
Speaker
So this is, I am in the development phase again.
00:31:34
Speaker
I'm done with my races pretty much for the year.
00:31:37
Speaker
And I've gone through my recovery week or my post-race week.
00:31:40
Speaker
So guess what?
00:31:42
Speaker
It's gotten spicy again.
00:31:43
Speaker
I started out this week.
00:31:46
Speaker
And by the way, I was really kind of inconsistent during my post-race week.
00:31:51
Speaker
And I finally just told Coach Mark, I'm like, this is the week.
00:31:55
Speaker
I'm getting back on the course and let's go.
00:31:58
Speaker
And so I had MAV shuttles on Tuesday, which I absolutely love MAV shuttles.
00:32:04
Speaker
And then
00:32:06
Speaker
The day after on Wednesday, I had 3090s, which I actually normally really love.
00:32:12
Speaker
3090s, just so you know, this is one of those very high intensity, very short duration interval workouts you are doing after you do a normal warmup.
00:32:25
Speaker
You spend a little bit of time doing some spin-ups, getting the RPMs up.
00:32:29
Speaker
You've got a couple of
00:32:31
Speaker
zone four, one minute intervals just to get the lactate clearing system going, get your heart rate going, get the blood going through the muscles.
00:32:43
Speaker
Then you go right into this set of 30 seconds at zone six.
00:32:50
Speaker
So just to put it in perspective, and this is not where I should be right now, but my zone four is 300 watts.
00:32:58
Speaker
My zone six is like three 90.
00:33:03
Speaker
That's really hard to do.
00:33:05
Speaker
It's like, it's just like, you know, and then you get 90 seconds of zone one, which is amazing.
00:33:12
Speaker
Like you're like, Oh God, thank God.
00:33:14
Speaker
Um, yeah.
00:33:17
Speaker
But I'll tell you what, you want to develop some power.
00:33:21
Speaker
You want to develop some VO2 max.
00:33:24
Speaker
You want to find that anaerobic capacity.
00:33:27
Speaker
This is a great workout.
00:33:28
Speaker
And I got this question this week from an athlete.
00:33:32
Speaker
who loves to do draft legal, Robina.
00:33:35
Speaker
And she was asking, where are the workouts that will give me that high intensity that I need for draft legal racing?
00:33:43
Speaker
And I'm like, you're just not seeing them yet because you're in race-specific phase training.
00:33:48
Speaker
When you get out of this, you watch out.
00:33:50
Speaker
You've got 3090s.
00:33:52
Speaker
You've got 3030s.
00:33:53
Speaker
You've got power builders.
00:33:55
Speaker
You've got overrunners.
00:33:57
Speaker
Big gear work.
00:33:58
Speaker
Oh, you can't.
00:33:59
Speaker
Yeah.
00:33:59
Speaker
Goodness gracious.
00:34:01
Speaker
But I love this workout.
00:34:03
Speaker
It is one that will really help peak your fitness and really kind of get you in that development phase.
00:34:10
Speaker
And that's the kind of stuff you need.
00:34:11
Speaker
You need those dosing at different intensities, hitting those different energy zones.
00:34:18
Speaker
What do you guys think about this workout?
00:34:20
Speaker
Is this one of your favorites?
00:34:21
Speaker
Yeah.
00:34:22
Speaker
I'll share that it's one of mine.
00:34:24
Speaker
Um, and it's specific because of mountain biking, right?
00:34:27
Speaker
You're going to have these moments where you're like punching like zone six, two 50, 300 Watts up a 12 grade.
00:34:37
Speaker
And then you're going down the other side where there's it's, you're not spinning at all.
00:34:42
Speaker
Honestly, you're trying to descend and stay on the bike.
00:34:45
Speaker
So it's just very much like ramp up, total release, ramp up, total release.
00:34:50
Speaker
So I find these to be extremely helpful for, for those sections of, of, uh, mountain biking specifically.
00:34:57
Speaker
I love the 30, 30 workout.
00:34:59
Speaker
I had, or 30, 30, 90, sorry, 30, 90, I had 30 thirties today.
00:35:03
Speaker
That's why I'm saying that, but.
00:35:06
Speaker
The 30-90, it's like you're going as hard as you possibly can.
00:35:12
Speaker
And 30 seconds suddenly feels so long.
00:35:17
Speaker
And it's a humbling ride because at first you're like, oh, okay, 30 seconds.
00:35:22
Speaker
I'm going as hard as I can, but it's only 30 seconds.
00:35:25
Speaker
After you do a couple of rounds of those, you're like, man, this 90-second recovery is going by really quick.
00:35:32
Speaker
It's almost like the 90 seconds is going faster than the 30 seconds it starts to feel like.
00:35:36
Speaker
But it's so important to be able to push yourself so hard, take that 90 seconds to recover, and then repeat and still try to find that extra
Workout Highlights: MAV Shuttles & 30-90
00:35:50
Speaker
gear.
00:35:50
Speaker
And for me, I love it because it's just a quick reminder of, one, how important that workout is, and, two, that 30 seconds is
00:36:01
Speaker
can be brutal, but in the best way possible.
00:36:04
Speaker
I love when that workout shows up for me.
00:36:08
Speaker
Yay.
00:36:08
Speaker
I love it.
00:36:09
Speaker
You know what?
00:36:09
Speaker
Now I'm like geeking out.
00:36:10
Speaker
I want to talk about, I want to talk about the 30 thirties now.
00:36:14
Speaker
Cause that's, you know, it's equally, it's actually different.
00:36:17
Speaker
It's hard in a different way, right?
00:36:20
Speaker
Because in this one, why don't you describe it, Lauren?
00:36:23
Speaker
You did it today.
00:36:25
Speaker
Yeah, I did it today.
00:36:26
Speaker
I was, and all I was thinking was like, man, I'm going out.
00:36:28
Speaker
Coach K always has like,
00:36:30
Speaker
you got to go into the hurt locker.
00:36:31
Speaker
And I was like, man, I'm in the hurt locker today because so the 30-30 is 30 seconds zone five, 30 seconds zone three.
00:36:40
Speaker
So you're not going as hard as hitting zone six, but it's still up there.
00:36:45
Speaker
And then you're only getting 30 seconds to recover.
00:36:47
Speaker
So, and for my workout today, it was six times 30-30 times six.
00:36:54
Speaker
So six sets of doing that.
00:36:56
Speaker
And so by, yeah, by the last one, I was like,
00:37:00
Speaker
finish stronger than you started, Lauren, finish stronger than you started, man.
00:37:04
Speaker
And, um, I did because in my mind, I'm like, this is that final push.
00:37:08
Speaker
This is like everything you freaking got.
00:37:11
Speaker
And it's, it's tough in a different way.
00:37:14
Speaker
And it's funny that little less gear that you have to give little less Watts that you have to give.
00:37:20
Speaker
It does make, it does make a difference, but they're fun to me.
00:37:25
Speaker
They're just, they're challenging.
00:37:27
Speaker
They're short bursts.
00:37:28
Speaker
You get super uncomfortable.
00:37:30
Speaker
sweating.
00:37:31
Speaker
Like, I mean, I sweat a lot anyway, but I obviously that I do on my trainer.
00:37:35
Speaker
I'm not going to do that outdoors, but drenched.
00:37:38
Speaker
And I just, I love that kind of workout.
00:37:41
Speaker
Yeah.
00:37:43
Speaker
What a fun week we've had.
00:37:45
Speaker
All right.
00:37:45
Speaker
That's awesome.
00:37:47
Speaker
Okay.
00:37:47
Speaker
Well, speaking of fun,
00:37:50
Speaker
Yeah, the juice is worth the squeeze on both those workouts for sure.
Fun Segment: 'Not My Job' Game and Unusual Races
00:37:55
Speaker
And I don't know how I'm going to lead into that after this, but we are here.
00:38:01
Speaker
We have made it.
00:38:02
Speaker
You all have put in the work to get us to the fun segment.
00:38:05
Speaker
There we go.
00:38:06
Speaker
So I don't know if you listen to NPR, but I decided to steal from a little bit from this show called Wait, Wait, Don't Tell Me.
00:38:14
Speaker
It's one of my absolute favorites.
00:38:17
Speaker
So if you haven't heard it, I do recommend it.
00:38:19
Speaker
It is a delightful joy to behold.
00:38:22
Speaker
But whenever they bring on a guest, they play a game called Not My Job.
00:38:27
Speaker
And they'll take some kind of twist on, let's say it's an actor and they're known for a specific role, and they'll twist it so that...
00:38:36
Speaker
They're asking questions about the actor or about a role, but it's the actor does not have a clue what the answers are.
00:38:44
Speaker
And it's just like, okay, so if you get two out of three, because oftentimes they're really hard, you win, but we're going to twist it a little bit here.
00:38:55
Speaker
And this not my job is triathlon adjacent.
00:39:00
Speaker
That's the twist.
00:39:02
Speaker
I thought we'd take our own spin by answering these questions that might stump you all, but also I might be surprised here.
00:39:11
Speaker
So are you both ready?
00:39:12
Speaker
Ready.
00:39:13
Speaker
Okay.
00:39:14
Speaker
Oh, am I ready?
00:39:14
Speaker
All right.
00:39:16
Speaker
I also ask that you do not skip ahead because the answer is there.
00:39:20
Speaker
Yep.
00:39:21
Speaker
I thank you for closing your eyes.
00:39:24
Speaker
But I also put links in here.
00:39:25
Speaker
So when folks see the show notes, if they want to know more about these unique experiences, they can go right to the link.
00:39:32
Speaker
So here we go.
00:39:33
Speaker
Question one.
00:39:35
Speaker
In Finland, there is a sport where athletes race while carrying what unusual item?
00:39:41
Speaker
A, a log the size of a small tree.
00:39:46
Speaker
B, another human.
00:39:49
Speaker
Or C, a refrigerator door.
00:39:51
Speaker
I know this.
00:39:52
Speaker
I have known this.
00:39:53
Speaker
I'm going to let Lauren go first.
00:39:56
Speaker
All right.
00:39:57
Speaker
Well, I don't think it's a refrigerator door.
00:39:58
Speaker
That would just take too much to have to take things apart and all of that.
00:40:04
Speaker
And then, so it was, the option one was a tree.
00:40:08
Speaker
Yeah, a log.
00:40:10
Speaker
A log.
00:40:10
Speaker
A log.
00:40:12
Speaker
A log or a human.
00:40:14
Speaker
I'm going to guess a human because a log seems too rational in this case.
00:40:23
Speaker
All right, Rich, what do you think?
00:40:24
Speaker
All right, Rich, what do you think?
00:40:25
Speaker
This has actually been discussed on this podcast years ago by coach David Warden, who was a guest on the show who brought this very similar thing up, which I laughed hysterically when I heard it.
00:40:40
Speaker
I laughed even more when I watched it.
00:40:43
Speaker
It is another human.
00:40:45
Speaker
It is the wife carry contest.
00:40:47
Speaker
And there are a couple of different techniques and there is one clearly better technique that
00:40:55
Speaker
You would think it would be the piggyback, just riding on the back.
00:40:59
Speaker
It is not.
00:41:00
Speaker
It is the most almost sexually awkward graphic.
00:41:09
Speaker
And we had a Thanksgiving weekend.
00:41:12
Speaker
We had Thanksgiving over at our house and I think like the topic of like politics came up or something like that.
00:41:17
Speaker
And we're like, wait a minute, let's, let's put on something that like totally changes.
00:41:22
Speaker
And we put this on and everybody was just in a trance for like two hours.
00:41:28
Speaker
Yes.
00:41:29
Speaker
It is that entertaining.
00:41:30
Speaker
You have to check it out.
00:41:31
Speaker
Now I absolutely am going to the show notes and checking this out because I was like, it had to be something completely ridiculous, but now I actually have to,
00:41:42
Speaker
It's a whole organization like there.
00:41:45
Speaker
It's it's a big deal, Lauren.
00:41:47
Speaker
So I can't wait to hear what you think about it.
00:41:50
Speaker
And if you ever decide to take it on yourself.
00:41:53
Speaker
Right.
00:41:55
Speaker
All right.
00:41:56
Speaker
Number two.
00:41:57
Speaker
What's the official name of the extreme sport that involves racing iron beds down the street?
00:42:06
Speaker
Is it A, bed races, B, snooze cruise, or C, mattress dash?
00:42:16
Speaker
No idea, but these are all great names.
00:42:20
Speaker
I didn't know this until I started researching it either, so let me just give you all that too.
00:42:25
Speaker
What was A and B?
00:42:26
Speaker
I don't think it's mattress dash, but what was A and B again?
00:42:29
Speaker
A is bed races, and B is snooze cruise.
00:42:34
Speaker
I'm going to go with bed races.
00:42:36
Speaker
I don't know.
00:42:38
Speaker
I like snooze cruises.
00:42:39
Speaker
I think just that sounds cool.
00:42:41
Speaker
One of you is right.
00:42:42
Speaker
And one of you is wrong.
00:42:44
Speaker
It is a bed races.
00:42:48
Speaker
And if you go again, check this out.
00:42:50
Speaker
Cripple Creek does it.
00:42:52
Speaker
Cripple Creek has their own version of the bed races.
00:42:56
Speaker
But yeah, it's pretty cool.
00:42:57
Speaker
They have a frame of a bed and they put like these beams on the side of the frame and then you go and push the bed.
00:43:07
Speaker
Did you ever see the movie bed knobs and broomsticks?
00:43:10
Speaker
Oh yes.
00:43:11
Speaker
Love that Lauren.
00:43:13
Speaker
That's all I'm thinking about now.
00:43:15
Speaker
Oh, it's so good.
00:43:16
Speaker
What a good callback.
00:43:18
Speaker
That's actually one of Peter's favorite childhood movies.
00:43:21
Speaker
Yeah.
00:43:22
Speaker
Oh, all right.
00:43:24
Speaker
We got question number three.
00:43:26
Speaker
The United Kingdom hosts a marathon where runners carry what unusual object for 26.2 miles?
00:43:34
Speaker
Is it A, a wheel of cheese?
00:43:38
Speaker
B, a sack of coal?
00:43:41
Speaker
Or C, a keg of beer?
00:43:44
Speaker
What a weird marathon.
00:43:46
Speaker
That's all I'm going to say.
00:43:49
Speaker
This one deserves looking it up, too.
00:43:50
Speaker
It's pretty hilarious.
00:43:51
Speaker
I feel like a keg of beer is impossible.
00:43:55
Speaker
Yeah, exactly.
00:43:56
Speaker
Unless you're rolling it.
00:43:58
Speaker
But even then.
00:43:59
Speaker
For 26.2 miles.
00:44:00
Speaker
Yeah, that's a long roll.
00:44:01
Speaker
That's not going to happen.
00:44:03
Speaker
No.
00:44:03
Speaker
Okay.
00:44:04
Speaker
Good deduction.
00:44:05
Speaker
All right.
00:44:05
Speaker
You got two more choices, a wheel of cheese or a sack of coal.
00:44:09
Speaker
Coal.
00:44:10
Speaker
I'm going to go wheel of cheese in case you want to like eat it along the way for some odd choice.
00:44:14
Speaker
Yeah.
00:44:16
Speaker
That makes sense to me.
00:44:17
Speaker
You know, I would go with that.
00:44:19
Speaker
That actually makes a lot more sense.
00:44:21
Speaker
A sack of coal.
00:44:22
Speaker
I'm like, what's the point?
00:44:24
Speaker
Okay, guys, if it was a wheel of cheese, what kind of cheese?
00:44:28
Speaker
Ooh.
00:44:29
Speaker
Like the first thing that came to my mind was goat cheese.
00:44:31
Speaker
I don't know.
00:44:32
Speaker
That's pretty soft.
00:44:34
Speaker
That's a pretty soft cheese right there.
00:44:37
Speaker
I would go with beer cheese.
00:44:40
Speaker
Ooh.
00:44:41
Speaker
Beer cheese just because I'm thinking of being in the pub with a pint and, you know, I don't know.
00:44:47
Speaker
Well, if that ever happens, we'll let you know, but it was actually a sack of coal.
00:44:52
Speaker
What?
00:44:55
Speaker
Could you imagine?
00:44:56
Speaker
What's the story there?
00:44:58
Speaker
Okay, so if you go to gothorpmaple.org, World Coal Carrying.
00:45:04
Speaker
Yeah, go to it.
00:45:06
Speaker
Pull it up.
00:45:07
Speaker
Oh, the small bag?
00:45:08
Speaker
Yeah.
00:45:10
Speaker
Okay.
00:45:11
Speaker
I mean, there's...
00:45:13
Speaker
I don't know if I'd characterize it as small.
00:45:16
Speaker
They're, they look pretty substantial.
00:45:19
Speaker
If you scroll down, those are the kids go down to the adult there.
00:45:24
Speaker
Yeah.
00:45:25
Speaker
Okay.
00:45:25
Speaker
So men's race is split in three main races and two veterans races for those 40 years at 40 years and over men carry 50 kilograms of coal, 1012 meters from Royal Oak starting line to the maypole green and Gothorpe village.
00:45:42
Speaker
Yeah.
00:45:42
Speaker
That's a lot.
00:45:44
Speaker
That is.
00:45:44
Speaker
Look at these guys.
00:45:46
Speaker
That's like might as well be a keg.
00:45:50
Speaker
Yeah.
00:45:52
Speaker
That's like pure torture.
00:45:53
Speaker
But yeah, that's the UK for you.
00:45:58
Speaker
Hallelujah.
00:46:00
Speaker
All right, y'all, you need to pick this up because, Rich, you're behind too.
00:46:05
Speaker
Okay.
00:46:05
Speaker
Okay.
00:46:07
Speaker
Well, I started strong.
00:46:09
Speaker
You did.
00:46:09
Speaker
You started very strong.
00:46:11
Speaker
And you both made valid arguments with the cheese wheel.
00:46:14
Speaker
I wish it was the right answer.
00:46:15
Speaker
But maybe this is- Paris marathons were the cheese.
00:46:19
Speaker
Yeah.
00:46:20
Speaker
Actually, Paris and France, I should say, in France, not Paris, but I can't remember the town that does it, but they do a wine run.
00:46:29
Speaker
Ooh, okay.
00:46:30
Speaker
So you're drinking wine on the... The Wisconsin Marathon is where the cheese... There you go.
00:46:35
Speaker
There you go.
00:46:36
Speaker
All right.
00:46:37
Speaker
Question number four.
00:46:38
Speaker
Which US city hosts a race where donuts are the official mid-run fuel?
00:46:45
Speaker
Is it A, Portland, Oregon, B, Raleigh, North Carolina, or C, Austin, Texas?
00:46:53
Speaker
I think Raleigh, North Carolina.
00:46:56
Speaker
I feel like one of my...
00:46:58
Speaker
Instructors I used to work with was trying to get me to go to this.
00:47:02
Speaker
And I feel like that's the closest location.
00:47:05
Speaker
I, I think that's Lauren has more like actionable, actionable intelligence than I do.
00:47:13
Speaker
I'm going to follow her.
00:47:14
Speaker
Cause I, I was going to lean toward Austin, Texas.
00:47:17
Speaker
I don't know just cause a Texas thing, but you know, Austin, I don't know, but Raleigh, Cal, Raleigh, Cal, Raleigh, North Carolina.
00:47:25
Speaker
You've heard of this.
00:47:27
Speaker
Okay, we got it.
00:47:29
Speaker
It's called the, the Krispy Kreme challenge.
00:47:31
Speaker
It is hosted in Raleigh, North Carolina.
00:47:35
Speaker
Great job.
00:47:36
Speaker
Thank you, Lauren, for saving me.
00:47:39
Speaker
I was definitely asked to go to that race.
00:47:43
Speaker
So that's why.
00:47:44
Speaker
Random.
00:47:46
Speaker
Can I just throw this in here just for grins?
00:47:48
Speaker
I just saw this in the news here in Denver.
00:47:52
Speaker
There's this unofficial race called the Taco Bell.
00:47:56
Speaker
No.
00:47:57
Speaker
Yeah.
00:47:57
Speaker
Taco Bell marathon or something like that.
00:47:59
Speaker
And you have to like over the course and ultra you have to over the course of however many miles have eaten so many chalupas and tacos and
00:48:11
Speaker
Wow, that sounds like fun and then not.
00:48:14
Speaker
It'd be like one of those moments where it's great and then it's not.
00:48:21
Speaker
No thanks.
00:48:22
Speaker
I'll avoid that.
00:48:23
Speaker
I appreciate that little tidbit though, Rich.
00:48:26
Speaker
You'll have to let me know if you ever check it out.
00:48:28
Speaker
I'd be curious to watch.
00:48:29
Speaker
It just happened.
00:48:31
Speaker
Oh, well, we'll have to think about it for 2026.
00:48:35
Speaker
Maybe.
00:48:37
Speaker
I do know one thing before we go to the last one.
00:48:40
Speaker
Burrow racing sounds like such a blast.
00:48:43
Speaker
Have you ever considered that, Rich?
00:48:46
Speaker
I have.
00:48:46
Speaker
I know a friend who actually has burrows and has done this.
00:48:50
Speaker
Oh my gosh.
00:48:51
Speaker
Lauren, do you know what we're talking about?
00:48:53
Speaker
I do not.
00:48:53
Speaker
Please share.
00:48:55
Speaker
So it's basically packing a burrow and bringing them up.
00:49:00
Speaker
I mean, I feel like you could say this better than me, Rich, but it's literally racing with a burrow that has a certain weight they have to carry.
00:49:08
Speaker
You have to manage this animal.
00:49:11
Speaker
You're assigned a burrow, a racing burrow, and you have to run and you have to encourage them to run.
00:49:18
Speaker
Let's go.
00:49:20
Speaker
It's just chaos with runners and burrows and...
00:49:24
Speaker
It's a big, it's a big thing here.
00:49:25
Speaker
There's a lot of people that do that.
00:49:27
Speaker
We should totally do it.
00:49:28
Speaker
We've got to add that now to our Armageddon.
00:49:31
Speaker
Oh my gosh.
00:49:31
Speaker
It's 2026 is about to be crazy.
00:49:34
Speaker
We should add this to the list of team events that we were talking about with doing with team Grit to Greatness.
00:49:45
Speaker
What races are we doing across the country?
00:49:48
Speaker
And that, that can be one of them.
00:49:51
Speaker
It would be an adventure.
00:49:52
Speaker
It really would.
00:49:53
Speaker
We're doing this.
00:49:54
Speaker
Yeah.
00:49:55
Speaker
I'm so glad I brought it up, guys.
00:49:56
Speaker
We're doing this.
00:49:58
Speaker
Laura's going to love this.
00:50:00
Speaker
Yes.
00:50:01
Speaker
All right.
00:50:02
Speaker
All right.
00:50:03
Speaker
Our final question.
00:50:05
Speaker
Question number five.
00:50:06
Speaker
A writer from Bicycling Magazine described a 65-kilometer ride outside of Onomichi,
00:50:14
Speaker
Japan, where aid stations featured what delicious food item?
00:50:19
Speaker
Was it A, sushi rolls, B, wasabi peas, or C, ramen?
00:50:26
Speaker
It better be ramen.
00:50:28
Speaker
I know.
00:50:29
Speaker
I'm hoping it's ramen, but then part of me is like wasabi peas.
00:50:31
Speaker
I don't know, just to be completely crazy and maybe make me sick.
00:50:36
Speaker
I'm going with ramen.
00:50:37
Speaker
I'm going with ramen.
00:50:39
Speaker
I mean, ramen would be the safest bet.
00:50:42
Speaker
I'm gonna say sushi rolls just because it's the obvious thing and I'm gonna just see what happens.
00:50:50
Speaker
Oh my goodness.
00:50:51
Speaker
Rich, you have come out on this one with ramen.
00:50:55
Speaker
Ding, ding, ding.
00:50:56
Speaker
Actually, it's actually a pretty good article.
00:50:58
Speaker
Y'all should read it, but it talks about how ramen is kind of like the perfect aid station food because you've got the salt in the broth.
00:51:05
Speaker
You've got the carbohydrates in the noodles and you've got a little bit of protein.
00:51:08
Speaker
So yeah, they were serving up ramen and I'm like super jealous.
00:51:11
Speaker
Yeah.
00:51:15
Speaker
Oh man, that was a blast.
00:51:16
Speaker
I just, I love that we have a burrow run coming out of this.
00:51:22
Speaker
Oh man.
00:51:22
Speaker
Did we sign up for something?
00:51:26
Speaker
I love that.
00:51:27
Speaker
Uh, coach Lauren is going to get lost watching the wife Carrie contest on YouTube.
00:51:34
Speaker
And I just discovered more details about it's called the taco bell 50 K.com.
00:51:40
Speaker
It's actually got a website.
00:51:42
Speaker
Here's it's coming up.
00:51:43
Speaker
It hasn't happened yet.
00:51:44
Speaker
It's called it's almost taco time.
00:51:47
Speaker
Join us for a fun-filled day of running and excitement, 28 days, 11 hours, 58 minutes, and 21 seconds away, the eighth edition of the International Taco Bell 50K Ultra Marathon.
00:51:59
Speaker
It has been described as an urban legend, more mysterious and barking spiders than the Barclays Marathon.
00:52:08
Speaker
I don't get that.
00:52:09
Speaker
The International Taco Bell 50K hosts a DNF rate
00:52:14
Speaker
of the famed Leadville 100 trail race.
00:52:16
Speaker
The lore of the genesis of the race dates back to the hot tub stoic Russian short king from New York and Suze.
00:52:23
Speaker
I don't know.
00:52:24
Speaker
This is crazy.
00:52:25
Speaker
Oh my gosh.
00:52:26
Speaker
October 4th starts at 730 on Broadway, South Broadway in Denver, downtown Denver rules be present at all Taco Bell stops along the course.
00:52:39
Speaker
Zero tolerance.
00:52:40
Speaker
There's 10 of them.
00:52:41
Speaker
Zero tolerance for course cutting.
00:52:44
Speaker
Eat a menu item from at least nine of the 10 Taco Bell stops.
00:52:48
Speaker
By the fourth stop, all entrants must have consumed at least one Chalupa Supreme or one Crunchwrap Supreme.
00:52:57
Speaker
By the eighth stop, all entrants must have consumed at least one Burrito Supreme or one Nacho Bell Grande.
00:53:03
Speaker
Finish under 11 hours.
00:53:04
Speaker
Do not
00:53:09
Speaker
count drinks as food entrance must keep all receipts and wrappers confirmation of the stupidity at the end of the run and off course bathroom break will be allowed at wash park survivors survivors will be eventually all caps too
00:53:27
Speaker
Get commemorative items after one successful completion of the run.
00:53:31
Speaker
If you intend to participate, RSVP, your statement of intent.
00:53:35
Speaker
Once you RSVP, you are in.
00:53:36
Speaker
This is like the goblet of fire.
00:53:40
Speaker
No on course.
00:53:42
Speaker
Pepto, Alka-Seltzer, Pepsod, AC, Melanta will be allowed.
00:53:46
Speaker
Additional rules may be added, amended, or changed to promote the intent of this run, which is to do something completely stupid.
00:53:54
Speaker
Congratulations.
00:53:55
Speaker
Question mark.
00:53:56
Speaker
Diablo challenge.
00:53:59
Speaker
Lather all items with Diablo sauce and do a Diablo shooter at the end.
00:54:04
Speaker
Baja blast challenge.
00:54:06
Speaker
Drink an aggregate of two liters of Baja blast during the run without vomiting.
00:54:10
Speaker
I so want to hit the register button.
00:54:12
Speaker
Oh my gosh.
00:54:13
Speaker
Yeah.
00:54:14
Speaker
I can't even imagine how just crazy this is.
00:54:19
Speaker
And folks, you need to go check out the website.
00:54:21
Speaker
The first, when you open it up, there is an amazing photo of a gentleman sitting down trying to inhale what looks like a plate of lovely chalupas or something.
00:54:33
Speaker
But yeah, it's disgustingly epic.
00:54:38
Speaker
Lauren, you've got to come out to Denver.
00:54:41
Speaker
We do some weird stuff.
00:54:43
Speaker
She might never come back.
00:54:46
Speaker
Most entertaining race details I've ever seen in my life.
00:54:50
Speaker
Like this cannot be real, but it is real, my friends.
00:54:53
Speaker
It is definitely real.
00:54:55
Speaker
I'll come out.
00:54:57
Speaker
Yes, absolutely.
00:54:59
Speaker
Folks, thanks for, thanks for laughing with us.
00:55:02
Speaker
Thanks for being here.
00:55:03
Speaker
Thanks for listening this week.
00:55:05
Speaker
Be sure to follow us at 303 Triathlon.
00:55:07
Speaker
And of course at grit to greatness, endurance.com.
00:55:11
Speaker
Please also go out to iTunes, give us a rating and a comment.
00:55:13
Speaker
We would really appreciate that.
00:55:15
Speaker
We appreciate you stay tuned, train informed and enjoy the endurance journey.
00:55:20
Speaker
For your 303 Endurance Podcast.
00:55:21
Speaker
It's your 303 Endurance Podcast.
00:55:23
Speaker
It's your 303 Endurance Podcast.
00:55:26
Speaker
It's your 303.
00:55:58
Speaker
Endurance Podcast.