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#514 Trail Running Tips and Treats
86 Plays7 days ago
In this trail-focused episode of the 303 Endurance Podcast, Coaches Rich Soares and April Spilde dive into training and racing tips for trail running in the Ask A Coach segment, including gear, terrain, and technique. We also spotlight the 2025 IRONMAN 70.3 World Championship in Marbella, Spain, and celebrate Coach Lauren Brown and Sasha Goldsberry racing for Grit2Greatness. April shares a powerful Get Gritty Tip on mindfulness from her USA Triathlon certification journey, and we wrap up with hill repeats in the TriDot Workout of the Week and a hilarious round of The Dirt Dash. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching.
Show Sponsor: Vespa Power
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Website - Grit2Greatness Endurance Coaching
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Coach April Spilde
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Coach Lauren Brown
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Coach Rich Soares
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Shoutouts to: @vespa_endurance @grit2greatnessendurance @tridottraining @tridottrainingsystem @303triathlon @grit2greatness_endurance
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Transcript
Episode Introduction
00:00:22
Rich
Welcome to episode 514 of the 303 Endurance Podcast. We're your hosts, coaches Rich Sores and April Spilde. Coach Lauren Brown is sleeping in Marbella, Spain, at least I hope so.
00:00:33
Rich
And she sends her love. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom, and a little fun.
Trail Running Anecdotes
00:00:41
Rich
We are putting on the trail running shoes today and shredding the single track with a focus on trail running treats.
00:00:50
Rich
April, you're ready to talk everything trail running?
00:00:52
April
Yeah, when you say trail running treats, all I could think of are moose turds.
00:00:58
April
yeah Sorry, I couldn't. I couldn't. well
00:01:01
Rich
That's awesome. You know, it is funny, though, because, you know, trail running this last weekend, you know, like there's like bear scat everywhere.
00:01:02
April
Yeah.
00:01:08
Rich
So, yeah, that they are kind of little treats, aren't they?
00:01:09
April
Yes.
00:01:12
April
but Yeah, I love that. I am so excited to talk about tearing up the trails. These fall months are my, you know some of my favorite things to do is this trail running in this part of the year. So let's jump in
00:01:25
Rich
Awesome. Well,
Sponsor Highlight: Vespa Power Endurance
00:01:26
Rich
let's give a shout out to our show sponsor, Vespa Power Endurance helps you tap into steady, clean energy so that you can stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less sugar as your fuel source. It really does help.
00:01:42
Rich
When you are out there racing and training for long days, you are taking fewer gels because Vespa is amazing. allowing you to do that. It's allowing you to use more of your fat for fuel. And it is amazing stuff. It really does help you stay focused.
00:01:56
Rich
Less sugar, higher performance, faster recovery. There is a link in the show notes with the discount code 303ENDURANCE, all lowercase.
00:02:05
Rich
20% off of your very first order of Vespa. And you know i just I got an email, you know the orders come in. it's great to It's great to see people using the product and we couldn't be prouder prouder partners.
00:02:22
April
Yes. And one of of the things that I love about Vespa is the reduced fatigue that you have the next day. Like, I think that's one of the most unspoken, but one of the greatest gifts that Vespa can give.
00:02:35
April
so give the gift of Vespa cause we're coming up on this holiday season and that 20% discount code is amazing. So don't miss that.
Episode Overview
00:02:44
April
In today's show, we have our announcements and news. Of course, coach Rich is going to bring us some info on 70.3 world champs. I'm so excited to talk about that.
00:02:55
April
We have our ask a coach, which is all about those trail running tips. Our get Grady today is all about stepping into mindfulness. We're going to share some mindfulness practices to help you stay present in the moment and get the task done.
00:03:10
April
We have our tri-dot workout of the week, which is hill repeats, compliments trail running very nicely, Coach Rich. And then our fun segment also has a trail running dirt dash to it. So we're going to get, again, dirty, gritty, all the things today in our episode.
00:03:30
Rich
feel like I need a shower.
00:03:34
Rich
All this gritty and dirt and mud and moose poop.
00:03:35
April
I know. Moose turds. mooseers
Marathon Success Story: Max Davidson
00:03:40
April
but
00:03:41
Rich
But speaking of, of I don't know, before we get into our news and announcements, I want to lead off by following up on something that we talked about last week. The New York City Marathon was last week. Amazing race.
00:03:57
Rich
But we want to give a huge shout out to Max Davidson. That guy ran his like... Train X, I think was like a 308 or something like that, or his race X.
00:04:09
April
Wow.
00:04:09
Rich
He came at 305.53.
00:04:11
Rich
That was kind of like, wanted he wanted to hit 305 and he hit 305.
00:04:17
April
He did it, man.
00:04:19
Rich
Yeah, he was very consistent all day. Awesome job, Max.
00:04:22
April
I know when you were reading his splits, I was like, this is insane.
00:04:25
Rich
okay
00:04:26
April
I've never heard of that level of consistency in a marathon.
00:04:31
Rich
Well, you know, yeah all right. so true confession now, he and I did do the debrief.
00:04:35
April
Okay.
00:04:37
Rich
So it turns out that the timing mats are every three miles. So when you were seeing, you know, three miles in a row of exactly the same pace, it was because it's just taking the average for the three miles.
00:04:52
Rich
So then when you're at, so it's a little misleading.
00:04:55
April
Okay.
00:04:55
Rich
It turned out to be misleading. So, but anyway, so, you Hey, public announcement here, right?
00:05:00
April
Even that. Yeah.
00:05:02
Rich
Public service announcement, right? But yeah, even with that, I mean, you'd still see even every three, it was really super consistent.
00:05:07
April
How consistent.
00:05:10
Rich
Yeah. Hilly course too, with the bridges.
00:05:12
April
Yeah.
00:05:13
Rich
So, yeah.
00:05:14
April
Magic Max, I got to say, has some of the best run form I've ever seen. So I'm not that surprised his time. He just, yeah
00:05:23
Rich
I mean, the backs of his heels are hitting the back of his head.
00:05:23
April
Incredible.
00:05:26
April
His glutes.
00:05:27
Rich
I mean,
00:05:27
April
Oh yeah.
00:05:28
Rich
He's
00:05:29
April
He's kicking himself in the head. Yeah.
00:05:32
Rich
he's got it's got an amazing kick out the back, sure.
00:05:33
April
Yeah.
00:05:36
Rich
All right.
Ironman 70.3 World Championship Preparation
00:05:36
Rich
Well, hey, since we are just having so much fun with races, let's talk a little bit about the 2025 Ironman 70.3 World Championship in Marbella, Spain happening this weekend. And we have two athletes who are racing.
00:05:52
Rich
and We are really excited to be wearing our Fan Squad t-shirts here. i you You want to kind of bring us up to speed on how the prep has been going and kind of, you share how Sasha and Lauren are doing.
00:06:10
April
Absolutely. So I've been talking to Sasha on and off today. thankfully both her and Lauren made it to Marbella. There were a couple of hip hiccups along the way. Lauren coach Lauren, unfortunately, kind of got her bike left in the shuffle shuffle. Thankfully she did get it today.
00:06:28
April
I saw a picture of her and she was all smiles. I'm sure that's a huge sigh of relief. Sasha and her entourage made it to Spain, but had to take a train to Marbella because they're connecting flight was canceled.
00:06:46
April
I think, you know, we talked about it later. I think that was actually a blessing in disguise because that's where so people seem to get their luggage lost or their bikes lost or, you I mean, she came with everything that she needed. They just had to take a longer train ride to get to their location. So, you know, we counted our blessings there. It could have been way worse. I talked to Coach K too.
00:07:07
April
he is on day three of wearing the same clothes since he left San Diego. So I feel for that man.
00:07:13
April
He did not get his luggage. Yes. So he had to rebuy all of equipment. kit, all of the things, his, racing a gear that's needed.
00:07:13
Rich
Oh, no.
00:07:24
April
So yeah, sending out some, some hope and prayers there.
00:07:27
Rich
Oh, my gosh.
00:07:29
April
Yeah. Cause you're That stinks. so there's been a lot of that going on. I've just been kind of following the thread on Facebook. lots of folks asking, Hey, cause the women are racing on Saturday, right?
00:07:41
April
Women are asking the men if they can borrow their bikes and vice versa. Men are asking the women like it's right. So it's definitely a kerfuffle with the travel. but Sasha and Lauren are set.
00:07:53
April
Thank goodness. I did share with Sasha a little bit about the course itself when we were, coach K shared some insights on our, uh, one of our calls today and.
00:08:04
April
I feel for them like right out the gate, there's a huge climb. So we just talked about her strategy for obviously staying within her power zones that were laid out in her race plan, making sure like she's, I know she's going to feel good from the start.
00:08:20
April
I don't want her to like totally kill herself. Right. Especially cause there's a competitive drive to want to not let other people pass you. But on this course, it's one of those things that you have to follow the plan very carefully because burning all those matches before we get to the run is, is sure disaster.
00:08:39
April
so we talked to that, her Vespa strategy and her race, uh, nutrition and hydration. So I feel like we have a really solid plan. We went through her bike mechanics. She did have a little bit of a, issue with her.
00:08:53
April
think it was her back wheel, the, uh, local Quintana Rue, uh, group out there was able to fix it. So little things, right. That can obviously cause a lot of stress, but we were able to problem solve through it.
00:09:07
April
So feeling really good about it. Feeling like both Lauren and Sasha are ready to go. We're obviously repping Sasha. She gave us these t-shirts. Her family made them for her. She gave them to us after
Challenges in Travel and Gear
00:09:19
April
Xterra Lori and we've been anxiously.
00:09:22
Rich
and Look at this
00:09:23
April
Yes. Yes.
00:09:26
April
It's
00:09:26
Rich
at this.
00:09:26
Rich
The arrow even has a little bit of a detour in it going to Spain.
00:09:29
April
Yeah.
00:09:31
Rich
True?
00:09:31
April
Great point. Great point. I love that. but where I'm going to tell her that like, Hey, you actually kind of nailed it with the design of your shirt. Like was a forecast. Yeah.
00:09:45
Rich
Yeah.
00:09:45
April
if I know we can't really see it in the video, but it starts out in Galveston and then she had her race in Boulder, both of which she qualified. For worlds, just double champion. I keep telling her and then, uh, Spain, of course. So I couldn't gush more but about both of them. I'm super excited and I can't wait to watch the coverage of their races.
00:10:10
Rich
Yeah, it's no fluke that she qualified twice, let alone once, and no fluke that Coach Lauren Brown also qualified.
00:10:21
Rich
And I'm so glad, so grateful that they were able to iron things out.
00:10:22
April
Strong.
00:10:26
Rich
I feel terrible for Coach K. Hope his luggage does eventually show up and he's got new gear, it sounds like. So congratulations on new gear day, I guess, Coach K.
00:10:37
April
He's like, if he's like, that's going to be a fat bill.
00:10:42
April
He's got good such a good attitude though. So I'm just glad that he was able to re recover, the things he needed.
00:10:49
Rich
Yeah. Well,
Call for Athlete Stories
00:10:52
Rich
big weekend, of course, also elite field, 130 elite professionals, 500,000 prize purse. You've got the women's field stacked.
00:11:02
Rich
Right. You got defending champ Taylor Nib, 2024 runner up Kate Matthews and Ironman world champion Solvig Lefse. So big. I mean, wow.
00:11:13
April
Yeah, it's a repeat.
00:11:13
Rich
I can't wait to see that.
00:11:15
April
Yeah.
00:11:15
Rich
It's a repeat. Exactly. Full on repeat. Like, oh, can you?
00:11:18
April
Mm-hmm.
00:11:20
April
It's going be great.
00:11:21
Rich
Man, can't can't wait to watch that.
00:11:22
April
I think Lucy Charles Barclay is out there too. So I saw her bike that she's riding. So I'm i'm excited. Paula Finlay is also out there. it could be great.
00:11:32
Rich
Yeah. Awesome. And then on the men's side, again, you know, my gosh, yeah, we've got the Norwegians coming again.
00:11:42
Rich
Christa Blumenfeld, Gustav Eden, right?
00:11:42
April
Oh.
00:11:44
Rich
And then, of course, the other gains. So awesome. So good luck, everybody. We're here, obviously, repping. And we hope...
00:11:54
Rich
This a great segue. How about this? We really hope that you'll take some inspiration from these these amazing ambassadors of Grit to Greatness and apply to be 2026
00:12:07
Rich
Grit to Greatness, Endurance, Ambassador. We are taking applications for our program. There's a link here in the show notes. And we would love to receive your application, read about you, hear about your grit and and how you would represent our our team.
00:12:25
April
Yes. Perfect. And that brings us to our ask a coach so sponsor, which is grit to greatness, endurance coaching triathletes. Your training time is precious.
00:12:36
April
So we want to make it count
Trail Running Tips & Gear Essentials
00:12:38
April
at grit to greatness, endurance coaching. We've joined forces with predictive fitness to deliver smarter science-based training that fits your schedule and your goals.
00:12:48
April
You can and enjoy a free trial and then stick with it for as low as 14 99 a month. Sign up through our links in the show notes and make every swim bike and run matter.
00:13:01
Rich
Ooh, make the run matter today. how about that?
00:13:04
April
yeah Yeah, i love that.
00:13:06
Rich
So, all right, Coach April, this here, our our topic today is inspired a little bit by the fact that I'm racing this weekend. I've got a half marathon. It is a trail marathon. It has about Now, let's see, it's about 1000 feet of elevation gain over 13.1 miles.
00:13:28
Rich
It is a beautiful single track, lots of twisty trails, lots of little punches, just like the kind of trail that we were on just about was two weeks ago, I think.
00:13:39
April
Yep. yep
00:13:40
Rich
Very similar to that kind of terrain. And, you know, I have just, as I've been training for this, I found so much joy in this. You know, I really hope that other people get a chance to do this kind of trail running. If you don't already, this is a great way great way to experience running.
00:13:58
Rich
and But there are some nuances that are different. And what I wanted to do is put together a little segment here with you where we can share some trail running tips, you know, for training and for racing. We're gonna talk about all sorts of things and I'll lead us off just talking about really one of the most important investments you can make when you're doing trail running is the type of shoe that you wear because a road shoe is not a good application, let's just say for the road shoe, for a number of reasons. So I'm gonna kick us off with that and then we're just gonna go back and forth through a few things and and close it out. So here we go.
00:14:37
Rich
Let's start with choosing the right trail shoe. First of all, you're looking for you know tread on the bottom of the shoe that's a little bit more aggressive. It's going have some lugs so they can grip into dirt and mud and rocks and give you traction. A lot of you know a lot of you know what I have to pay attention to is like foot placement, especially when you're descending.
00:14:55
Rich
right you've just If you're coming down fast and you've got a fast turnover and you're
00:14:56
April
Mm-hmm.
00:15:00
Rich
yeah and you'd like you come down with force on a rock, a slick rock that has gravel or dirt on it you know you need you need shoes that really have a lot of good grip.
00:15:14
Rich
They should be snug, especially around the heel, roomy in the toe box, but you need to be really stable. Again, with that kind of downhill comfort, you need control.
00:15:24
Rich
So they need to be snug enough that you've got control. Like if you've got like loose, like, you know, you kind half size up, you know,
00:15:31
April
Mm-hmm.
00:15:34
Rich
You definitely don't want a loose heel by any means. You don't want it too tight, right? You don't want to constrict and you know cause discomfort, but you're really looking for a a snug but comfortable fit.
00:15:44
Rich
Protection, rock plates. So trail shoes will have rock plates in in them, in the footbed, so that you don't get a a kind of like a, it's called a pressure point.
00:15:57
Rich
from stepping on a sharp rock or something like that really is kind of to protect you against roots and rocks and that sort of thing and then water resistance you're going to find that trail shoes are going much better uh performing in the mud that race that we had at the end of season boulder i have my brand new sock any you know you know pro elite whatever's white you know brilliant
00:16:20
April
Yes.
00:16:23
Rich
You know, mostly you're going to have some muted colors. They're going to little, they're going to be, they're gonna have some water protection. I've got some that actually, that the sole actually comes up and around pretty high.
00:16:35
April
Mm-hmm.
00:16:35
Rich
And yeah, so there you go.
00:16:38
Rich
And always, of course, when you go try them, try them on, of course, before get out there and make sure that you're you're finding a pair that works for you and not just something that you see marketed or advertised.
00:16:53
April
Yeah. Great point. I made the mistake once rich of going out on a trail run in my road shoes and paid the price by rolling an ankle. So heed these words folks. This is definitely good advice and trail shoes are made specifically for this type of terrain. I don't,
00:17:12
April
You know, we've said that few times here, but as rich laid out, there's specific reasons why you want to make sure that you're not wearing your road shoes. Trail shoes are built specifically for handling that type of turnover.
00:17:26
April
and, and making sure that you're staying upright. The other thing you want to do when you're, uh, training for trail racing is actually using the terrain.
00:17:37
April
So we've got a couple of ideas here to help you with getting adjusted to trail running, which is, is different from road running. So one of the workouts that you can do is hill repeat. And i said that's actually our workout of the week. And we'll go very much into what that looks like specifically, but just for highlight here,
00:17:58
April
Hill repeats are the act of practicing both uphill and downhill running to build strength and control. So this, this is obviously a different stimulation than just running on a flat surface.
00:18:09
April
And like Rich said earlier, there's all kinds of different obstacles in there. There's rocks, potholes, water, uh, tree roots, being able to jump and clear a tree root. I tell you what is a skill in and of itself when you're tired,
00:18:26
April
So using heel repeats, uh, another tip is using technical trails to help you, uh, get that adaptation. So incorporating trails with rocks, roots, and uneven footing can really help with that proprio, uh, proprioception and agility.
00:18:44
April
And then we have power hiking. I love this tip. I think this is a really great one just to get not only, uh, time in a steep incline, but time on your feet to write power, hiking can really help you with building that stamina over a long period of time and learning how to hike steep inclines and conserving energy at the same time. So it's a very legit strategy for trail racing.
00:19:09
Rich
That's awesome. Well, you know, so let's let's talk about mastering uphill and downhill technique. All right. So one of the things that you really want to pay attention to, like, so you're I mean, when you go uphill, the distance that your foot travels to before the the next landing is going to be shorter. So you need to really shorten your stride and lean into that hill a little bit. So you're trying to use gravity to your advantage. So this is, you know, there's even a little bit of a drill that you could do where you just like do a single leg stand facing uphill.
00:19:47
Rich
and And just like let yourself fall forward and then catch yourself. Find that pivot where you start to fall forward. That's how much lean you're trying to find. Just enough that you're not falling. You know, you're almost catching yourself, you know, as you're running.
00:20:04
Rich
really use your arms to get the really it is to use them as levers to really get your and i'm going to say your knee height and your kind of your stride you know the the the openness of your hips is really to get that you know you're stepping into the hill you need to kind of be reaching up a little bit with your knees you're you know getting a little bit of a higher knee angle so you're using your arms and you're driving that momentum and you're bringing up your arms higher to be able to lift that knee higher. You're kind of doing that as a counterbalance as you are hiking as you're running uphill.
00:20:46
Rich
Hiking steep grades with hands on knees if needed is also another great thing. You're really strengthen those glutes. And then downhill, staying relaxed and letting gravity help.
00:20:56
Rich
I really try to think about keeping my center of gravity low and keeping my my my my steps aren't very high, but they are very quick. but Really try to keep my cadence up so that I can you know really make quick adjustments.
00:21:13
Rich
And not put too much, too much power down with any one single step. Unless I'm trying to like, you know, and jump over something.
00:21:23
April
Yeah, I was visualizing while you were speaking to the coordination of the arms and the knees and just really visualizing what that looks like going both uphill and then how to maintain your stride, but not...
00:21:38
April
force an impact on the downhill. Cause I think that's where people get really torn up as on their descents, if they're not conscious of the impact. now let's talk about gear, but trail running, there is some essentials that you need that might be a little different from what you would need on a road run.
00:21:57
April
So one of the things I think this is a great tip, hydration, a hydration pack on a trail, One, because there's not necessarily options for filling your water bottle if you're out in the middle of the woods.
00:22:14
April
So having enough hydration to get you home safely, It's a great way to carry water and also your nutrition. Like I love having a vest for all the pockets, rich.
00:22:26
April
That's the, the chicken me, but seriously having, having your ability to have different items that you need, especially if you're going out into the wilderness, that hydration pack or carrier can be really helpful.
00:22:42
April
Trail poles. This is actually, a have you run with trail poles before rich?
00:22:48
Rich
I have, and it's really common when you go in pace at the level 100.
00:22:55
April
Okay. Okay.
00:22:56
Rich
Everybody's got them.
00:22:56
April
yes Okay. Some races I've seen have not allowed them. So I guess,
00:23:03
Rich
Oh, yeah.
00:23:04
April
yeah So I would just say if you are planning to race with them, make sure that they are allowed, but I think they're great. I use them to train for the Equinox marathon in Alaska, and that is a very serious trail run. It's and an amazing course.
00:23:21
April
unfortunately i wasn't able to do it because I got deployed right before the race, which is just part of the yeah life. But, use trail poles and, they were just great, but they're useful for steep climbs and descents. They can really save you from having to go like hands and knees on some of these, uh, ascents. Right.
00:23:41
April
And then also in the descents, being able to help with, uh, giving you a steady surface to put the pole into if you're If you're trying to get down a really, really hairy, scary descent, gators.
00:23:56
April
I use these for the first time this year with you, rich, when we did the brekkie binder, uh, gators are covers that typically can go over the top of your laces to cover the shoe essentially to keep debris.
00:24:12
April
And I think they attached trying to remember what they attached to rich.
00:24:17
Rich
Now there's a little, it's like a little strap that goes under the sole of the shoe that kind of goes in the arch.
00:24:23
April
Yes.
00:24:23
Rich
So, or or they or they or or they've got, or they hook to the the eyelet or the or the lace.
00:24:24
April
I've got one that covers over.
00:24:30
April
Yes. The eyelet of the lace, and then they come around, but basically there are cover over your ankle.
00:24:31
Rich
So, yeah.
00:24:35
April
So you don't get crud in your shoes.
00:24:39
Rich
You're awesome.
00:24:40
April
They're amazing. The other thing that isn't on here, which I do recommend if you're going to running in snow or ice are the yak tracks. So yak tracks can also be a helpful tool when trail running. If you've got some really weird terrain that is slippery or icy.
00:24:59
April
we have a headlamp. Uh, I think headlamps can be really helpful, especially if you're going to be in a long race where you're starting before the sun even rises or you're out on the trail when the sun sets and you want to be able to see where you're going, especially on a trail that has all kinds of obstacles.
00:25:19
April
headlamps can be very helpful for getting you through without falling, without running into something or someone. I kept thinking about, and this is not related to trail running specifically, but when I was doing the mountain bike up, uh,
00:25:35
April
the banana belt, I kept thinking I was going to see a bear come out of the side of the tree. And I was like, yeah, that's just my imagination.
00:25:42
Rich
Bear spray. Here
00:25:43
April
Yeah. Yeah. Bear spray. That's a gear essential too. So headlamp bear spray gators, trail poles.
00:25:48
Rich
but go
00:25:51
April
And then of course, if you are, if you know, you're going to be out there in the cold, or you know, that you've got a long span of time and you, and the weather can obviously change quickly. You want to have layers, you pack a light windbreaker rain shell, something that you can take on and off easily, but that can honestly save your life if you're out there when it does a cold snap. So that's your gear essentials.
00:26:16
Rich
I love that. And I'm going to share a little another public service announcement on headlamps. You know, just you know, really do pay attention to how long you're going to be out there and plan accordingly.
00:26:28
April
Hmm.
00:26:30
Rich
I can tell you firsthand, I was pacing an athlete on the back half of the Leadville 100. And we we we thought that you know this athlete was going to make it back up over Hope Pass and then down into Twin Lakes before the sun went down.
00:26:49
Rich
That is not how things happen sometimes.
00:26:52
April
No, right?
00:26:53
Rich
Sometimes, you know, you you slow down and now all of a sudden time is changing and it's not in your favor, right?
00:26:53
April
True.
00:26:59
Rich
So, yeah, it's a good thing to just have in your backpack. If you've got a hydration pack anyway, have an emergency light in there. So anyway, knowing the course, this is this is really rich of me to to be preaching this, because when we went on our trail run a couple of weeks ago, not only did I have no clue what trail I was on.
00:27:07
April
Great, great, great.
00:27:23
Rich
I mean, I knew i was on the yellow trail here, the green trail and the blue trail and the red trail, but I had no idea where I was going. I had to rely on April. I was totally dependent on her. And while I was doing that, I was telling her of a very similar experience I had running with Bill Plokk in Arizona.
00:27:41
Rich
So i know what i know of what I speak. Do as I say, not as I do. Study the course map and elevation profile. Really understanding what you're in for and when is important, right? Yeah, it might be...
00:27:55
Rich
You Marbella is 6000 feet of elevation climbing or gain. And when is it? It's all up front, you know?
00:28:02
April
Yes. Yep. Good stuff. And then there's always, it's good to know trail etiquette. I can't tell you how frustrating it can be when You've got someone that doesn't really understand trails or is just being a complete jerk.
00:28:17
April
So making sure that you know how to pass, how to yield, how to leave no trace. So yielding is when up hill runners, and this is the same for mountain bikes too, just so you know, cause we share the trail, right?
00:28:30
April
So uphill runners have the right away. And if you are passing politely announce yourself, Hey, I'm on your left and wait for a safe spot to pass. Okay.
00:28:40
April
And then leave no trace. That means what you bring in, you bring out. So you want to pack out all your trash and stay on the trail and respect nature, especially here in Colorado, Rich, where there's rattlesnakes everywhere.
00:28:55
Rich
That's right. That's right.
00:28:56
April
I'm not going off that trail.
00:28:57
Rich
Yep.
00:28:59
April
You're not, you could not pay me enough money to walk off the trail with the amount of nature that's out there.
00:29:00
Rich
Yep.
00:29:05
Rich
That's right. Yeah. They're everywhere.
00:29:08
April
They are.
00:29:08
Rich
Yep. Know your aid station locations and what they offer, right? So you know what you have to bring on the on the course and what you like you know how how self-sustained do you need to be? If you're doing an ultra, you might not you're your aid stations might be five, eight miles apart.
00:29:26
Rich
That's a lot more nutrition that you need to be carrying with you, right? And how much support do you need in terms of the team around you? Download the route to your watch or phone if possible.
00:29:36
Rich
I definitely have the trails in our backcountry downloaded because they are so windy and networky that, well, frankly, the ones that we were on yeah the ones that we were on a couple weeks ago were like that too.
00:29:45
April
Yes.
00:29:49
Rich
So really does help to have that on your watch, and it's great. You just follow the arrow. Just awesome. Metal preparation. Trail races often take longer than road races. So be patient. you know whatever you're When they ask you what your predicted time is on a course, like the one I have, my half marathon will be 15 minutes longer on this half marathon than it would be if it was like the Colfax half marathon, for example. The same belt same elevation, perhaps, but just that the the elevation change.
00:30:22
Rich
being such a bigger challenge. And then expect the unexpected, right? April, you just said it, wildlife. There's lots of wildlife out there. you might You might have moose turds, bear scat, or rattlesnakes.
00:30:37
Rich
I did, oh, no, this is even cattle. Like back country, I was going through it.
00:30:41
April
Yes.
00:30:44
Rich
There was a herd of cattle just on the trail.
00:30:47
April
Hey, they own it.
00:30:48
Rich
Oh, okay.
00:30:50
April
They owned it. Yep.
00:30:52
Rich
Now what?
00:30:53
April
Now what?
00:30:53
Rich
Anyway, and then and then just, yeah, have fun. Like, this is, I think this is why I really wanted to share this because I find that, Trail rutting is just you're you're just in a more of an adventurous mindset.
00:31:09
Rich
You know, I am not worried about the clock when I'm out there. I'm just enjoying it. It's just so beautiful to be back there. And and also the kind of attention to the footwork also takes your mind off of anything else your mind could be on. So there you go.
00:31:24
April
Those are such great tips, Rich. i I think the reminder to really embrace the adventure of mindset, that that was that is what makes trail running so much fun and and different.
00:31:37
April
It's a totally different experience. So we want to encourage you to give it a try. And that brings us to our get gritty tip, which is the ability to step into mindfulness.
Mindfulness Practices by Coach Bobby McGee
00:31:48
April
And that really is...
00:31:50
April
acknowledging the present. So rich, as you know, I'm going through my USA triathlon level one certification. I am just over 75% complete, which was my goal for November. So we're already way ahead. And I'm very happy about that.
00:32:07
April
I'm currently in the sports psychology module. It's being taught by coach Bobby McGee. And I was like, man, this is a great gate gritty. So I'm going to share with you some of his insights on how to use mindfulness as a practical tip to build your resiliency.
00:32:25
April
So he shared some really great insight on mindfulness and And with all the racing that's happening this weekend, I also thought that this was a great time to bring this one forward.
00:32:36
April
So coach Bobby describes mindfulness as the pathway to appropriate intentional focus. It's the master key to unlocking effective mental skills,
00:32:48
April
And in endurance sport, it's about managing your attention. So what you choose to focus on and how quickly you can return to that focus when it drifts. So if it is looking at the rocks, the tree roots, making sure that you're stepping and you're avoiding of those ankle biters, if you will, that's being able to be present in the moment.
00:33:11
April
Because the mind is a thought producing factory. It's really important to manage those thoughts and, and help separate the frustration from the flow.
00:33:22
April
So in our get gritty tip tonight, we're going to talk about how to practice mindfulness, especially when you're in the thick of it. And we're going to give you three practical, practical ways to try this this week.
00:33:34
April
And I'm going to start with the first one. Rich is going to take the second. The first one is called the centering breath. So when things start to spiral, you find out that your bike didn't make it on the plane.
00:33:47
April
You find out that your luggage is not going to make it. You might be in your clothes for three days straight and you're getting ready to race, right? do You can use this trick to help with centering and bringing you back to the present.
00:34:02
April
So what you're going to do is simple four to six breath. So you'll inhale for four counts, hold it for two and exhale for six. And you can do this, uh, through a couple of different rounds, three to four rounds that extended exhale signals to your body to relax.
00:34:26
April
And i like to say you can breathe through your belly, not your brain. It's a reset button for composure and focus. So just helps bring you back to the center. So then you have a clear head to make the next decision over to you, rich.
00:34:41
Rich
Perfect. I love that one. And, you know, centering the breath can be you done in any stressful a moment, right? I mean,
00:34:49
April
Hmm.
00:34:50
Rich
You know, this is, you know, yeah I do this often at the beginning of a race. I'll do a little centering breath, you know, as I'm standing there on the shore. So, and then when I'm out there racing, I like to do, I like to do a body scan, you know, and that's something that I've better i've done a practice of, especially as in running and swimming.
00:35:11
Rich
i do, but you know, We do that in pool school, right? You're constantly scanning, you know, how is my fast? In this case, what you're doing is a five senses check.
00:35:22
Rich
And this is great, right? So you're out there, you're mid-race, anytime your mind starts to, you know, kind of race ahead. Heck, you don't even need to do this in a race. You can just do this like in your, you know, as you're going through your day.
00:35:33
Rich
Pause and put a name to these things. What are five things that you see?
00:35:38
Rich
What are four things that you feel? Take time. Be mindful.
00:35:45
Rich
Three things that you hear. Again, be mindful and present. And then two things that you smell. And then one thing that you taste.
00:35:54
Rich
And i i I hope it's a Vespa and not a gel.
00:36:00
Rich
Now, suppose you're back into the moment. you know, right here, right now, and just kind of quiets the noise of, hey, what if, and, you know, where wherever your mind was racing.
00:36:08
April
Yeah. Excellent. And then our third tip is called thought labeling. So especially when you are in the, the hurt locker, you're deep in a race, it can be easy to allow for negative or distracting thoughts to pop up.
00:36:23
April
So instead of just fighting it back, we want you to label it. You can say to yourself, oh, I'm planning, judging that thought I'm, or I even like to put it in third person. Right.
00:36:38
April
And Bobby coach, Bobby also brings up an alter ego, right? So we have this other side of our brain that could be talking to us that it's nice to have like an alter ego. So I don't know about you rich, but I named mine Lerpa.
00:36:53
April
which is the reverse spelling of April. So I'll say Lerpa.
00:36:58
Rich
That's your alter ego. Okay.
00:36:59
April
Yeah. Lerpa you're judging right now. And it just kind of takes you out of your head and calls it what it, what it is. And then you can redirect your attention to what you need. What's in front of you. Like, what can you control the body scan?
00:37:15
April
Hey, let me take a drink. Let me take a, a minute to sit up, right. And but relax my hands. I feel like my hands are really tense right now and just getting out of the the cycle of judging or worrying or overthinking.
00:37:31
April
but it's a way to step out of your thoughts instead of getting tangled up in them. What do you think about that rich?
00:37:38
Rich
I love this. And i love that you are bringing content from your USAT level one certification and you are you know taking what you've learned and sharing it with others. I think that is a fabulous practice.
00:37:52
April
Uh, thank you, coach. I appreciate that. Uh, this is definitely one of my favorite things to talk about and I'm really love coach Bobby too, and highly recommend the certification just to give a little plug there too. It's been very, very helpful.
00:38:06
April
So closing this up for our get Grady today. When we talk about mindfulness, we're not just saying, Hey, we want you to clear your mind. It's about managing it, bringing it to the present, controlling what you can control, being intentional about what you choose to focus on.
00:38:22
April
And the more control you have over your performance, uh, and your emotions, more control you have over what's going on. The more, you can execute on your performance. So mindfulness trains your awareness muscle. It's the one that helps you hold focus when it counts or matters the most.
00:38:40
Rich
Awesome. Great stuff. Love this. Get gritty tip every week.
00:38:43
April
going to chew on it. Yep.
00:38:45
Rich
Yeah, it's awesome. All right. Well, that's going to lead us into our TriDot workout of the week. You
Hill Repeat Workout Focus
00:38:52
Rich
know, in the TriDot platform, one of the workouts is the hill repeat. And as Coach April said earlier in the show, this is a staple for trail running.
00:39:00
Rich
This is you know really going to help you develop the the strength and the form to be able to be fast on on those trails, especially when there's a lot of elevation gain. So what we're doing here, it's a running session that's best to be done outdoors. So I like to find a long hill, enough to complete good trail.
00:39:23
Rich
good you know you know, I like to do these for 80 to 90 seconds, but, you know, anywhere from 60 to 90 second effort, let's say. This is too fast. you're going at too strong of an effort to be a four minute or five minute effort, right? So this is, you you know that this is high intensity stuff.
00:39:42
Rich
your you see You will, run, you know, the way you're going to this is you're going run up the hill, then you're going to jog back to the bottom at a very easy or recovery pace. And if you absolutely need to use a treadmill, you'll be hopping off and dropping the decline to one as you as you do that recovery.
00:40:03
Rich
Really, exercise extreme caution. If you're using a treadmill, changing speeds, use those handrails. Really recommend you don't use a treadmill, but I want to put it out there just in case that's all that you have at this time of the year.
00:40:16
Rich
Do your, you know, in your warmup, you're going to start off, just do a little light, easy jog just to get things warmed up a little bit and then do some dynamic mobility drills. So each of these, you just need to do for about good 30 seconds as you kind of get your body. and more trail running more than any other kind of running because of the undulating terrain, because of all the proprioception, because of the quick reflexes and and the importance of good form.
00:40:45
Rich
These are really important to do. You should do these drills every every time you're out there running before you go run, do a workout. But this this more than ever. Leg swings front to back, side to side. That's, you know, you're standing on one leg.
00:41:00
Rich
You're kind of, you know, and you're just swinging a free leg and it is not touching the ground. It's just swinging back and forth or side to side, loosening up the hips and the hamstrings. High knees.
00:41:11
Rich
This is that you know driving that knee up high, that really is kind of warming up those hip flexors. It's gonna help you improve your your turnover. i will talk about another drill here just a second, these are all mobility focused.
00:41:27
Rich
Butt kicks, it's going really warm up the hamstrings and the glutes. It's also going to help kind of stretch out that quadricep a little bit. Toy soldiers are like where you keep a straight leg and you kick that, you kick one leg straight legged out in front of you. And I then reach over with my opposite hand and try to, as I'm kicking up, reaching out and tapping my foot.
00:41:51
Rich
or my shin at least. As that foot is coming up, it's really kind of forcing a little bit of a stretch as well as warming up the hip flexors and then lunges with a tip twist. This is just going to open up your hips and your thoracic spine.
00:42:05
Rich
You know you're basically twisting into the the lunge just as you would when you're running, right? Your hips and your shoulders move in opposite directions. you are You're following that motion.
00:42:16
Rich
Running drills, these really reinforce the form and the neuromuscular coordination you're gonna need for trail running. And this is my all time favorite, A-skips. This really promotes that knee lift and that rhythm of that rhythm and the timing of the elbow with the foot drive. It's also gonna help you you know with your foot placement landing more underneath your center of gravity instead of out in front of you b skips adds the hamstring activation and foot placement to the a skip that really is kind of helping you make sure that your foot is going backwards behind you as it is making contact with the ground
00:42:58
Rich
Bounding builds power and stride length. And then strides, this is, you know just a gradual build to about 85 to 90% of your max effort on flat ground or a slight incline just to warm things up and get the get the lactate processing going and dilate the, you know, dilate the cardiovascular system.
00:43:20
April
Yeah, as you were talking, Rich, I was also like moving along with you, thinking about the different warm-up drills. So good. And we also...
00:43:30
Rich
You goofball.
00:43:31
April
Yeah, I know. I am totally. If you hadn't guessed, y'all. Anyway, with
00:43:37
April
Also warming up for these Hill repeats. You can also have an optional downhill prep. So if your Hill repeats it include descents, we also want you to do a one to two short controlled downhill stride, focusing on quick turnover and soft landings. That's really going to help you with that application.
00:43:58
April
let's move into the main set. So you're warmed up. You're ready to go. The main set is going to be a six by 60 to 80 seconds at zone five jog back downhill or a six by 60 to 80 second at zone five on treadmill with a five to 8% incline. So the way I'm reading this is you're running up six repeats for 60 to 80 seconds at your zone five effort.
00:44:32
April
And then once you, uh, complete that effort, you're going to jog back downhill. If this is on the treadmill, it's going to be again, six by 60 to 80 seconds at zone five on the treadmill at that five to 8% incline. And then you'll have a 90 second recovery.
00:44:49
April
Pro tip for this to maximize your training adaptation, take progress to failure and Make each interval slightly faster than the previous until you have an interval that is longer than the previous start from the same spot, but try to finish just a little further each time by marking your distance with a rock or a stick or a water bottle at the 82nd mark.
00:45:15
April
Try to exceed that in the subsequent interval. And then the balance of time for the rest of the work, what workout will be at zone two, Rich. Is there anything you want to add to that?
00:45:26
Rich
Yeah, absolutely. You know, and i when i when you put this number out there, what I really, but that pro tip, the way I like to think about it okay, that number that number, let's say six by 80 seconds is a target.
00:45:41
Rich
It's a, but don't be locked into that. The pro tip here is, you know you're trying to go a little bit faster each time. So like if you if you you know extend the distance for the same 80 seconds, you're obviously, your pace is going faster, going uphill.
00:45:57
Rich
That means you are increasing the intensity each time. it's just like weightlifting, right? You go until failure. So as soon as you get to that interval, that with you're giving it everything that you've got, but this time you were shorter, you didn't get to that last mark,
00:46:05
April
Yeah.
00:46:15
April
Mm hmm. Mm hmm.
00:46:16
Rich
That's when you, so that's when you stop.
00:46:16
April
Mm
00:46:17
Rich
So if it didn't happen at six, do it, go again. Maybe it happens at seven. It didn't happen at seven.
00:46:22
April
hmm.
00:46:22
Rich
Go to eight. Okay. Eight's when it happened. Now you got the most out of that workout. You just got 90% of the benefit out of the last two intervals. So that
00:46:32
April
Nice. Yeah, that's great. Excellent. Uh, try that workout of the week, rich. I miss coach Lauren.
00:46:39
Rich
was awesome.
00:46:39
April
I just want to say this, but I'm glad that you took this one. This was a good one for trail running.
00:46:45
Rich
Yeah, well, that was, yeah, we're, you know, we got to, we got to maintain the shop here while coach Lauren is out there kicking ass.
00:46:53
April
Putting in the pedal to the metal. All right.
00:46:57
April
Our fun segment is all about the dirt today, Rich.
Humorous Trail Running Q&A
00:47:02
April
I have created what I am calling the dirt dash where answers come quick and wrong turns are encouraged.
00:47:12
April
So this is very much a rapid fire, but it is trail, uh, Trail embraced, I will say. So I'm going to give you 10 different questions and you're going to give me the quick and dirty on what you would choose.
00:47:27
April
Sound good.
00:47:29
Rich
love the quick and dirty. That just is like such a fun.
00:47:30
April
Quick and dirty.
00:47:32
Rich
Yeah.
00:47:33
April
but I just came up with that too.
00:47:34
Rich
A fun fun.
00:47:35
April
It's a fun pun. Yes. So number one, would you rather slip in the mud or face plant on a downhill?
00:47:45
Rich
Done both slip in the mud way more fun.
00:47:49
April
Yeah. Faceplant on a downhill sounds like a teeth loser. Knock it out of your head. oh yeah.
00:47:55
Rich
Yeah.
00:47:55
April
Definitely slip in the mud. That's that, that that's way more my jam. Okay. True or false. You've ever tripped over a tree root, looked around and pretended it didn't happen.
00:48:08
Rich
Oh, totally true. All the time. Oh, yeah.
00:48:14
April
No one saw that, right? Yeah. I'm okay.
00:48:16
Rich
Well, but I've also had the opposite happen, too, where I have tripped, done the done the face plant or the you know the hands out in front of you and had somebody come up like right behind me on a bike or something like, you know, hope you got that on camera.
00:48:24
April
i'm okay
00:48:31
Rich
You know? Yeah.
00:48:33
April
so Truth. It's such a good, like humble pie, right? So as long as you're not hurt, it's just one of those things you could just laugh it off. Okay. Favorite post trail snack, beef, jerky, banana, or whatever you found in your hydration pack from last month.
00:48:52
Rich
Oh, gee whiz. Banana, I think. Yeah, banana. Banana.
00:48:57
April
Yeah, I think I think banana too, just to be safe. Yeah. Better safe than sorry. Would you rather encounter a mountain biker with no brakes or a cow standing in the middle of the trail?
00:49:14
Rich
Okay, so a mountain biker with no brakes coming downhill, and I'm going uphill?
00:49:21
April
Yeah. Let's say you're, yeah, they're coming down and you're going up, you're meeting them. here
00:49:26
Rich
and And who's supposed to yield?
00:49:29
April
It, yeah, they're supposed to yield anyone that's going up and especially a runner.
00:49:34
Rich
Oh, okay, well then...
00:49:37
April
Usually mountain bikers are supposed to yield to runners.
00:49:41
Rich
Okay, so he's supposed to yield to me, but he's gonna plow plow over me.
00:49:45
April
Good. No breaks.
00:49:46
Rich
I'm gonna take my chance. I'm gonna take the chance for the cow.
00:49:50
April
Agreed.
00:49:51
Rich
It Yeah.
00:49:51
April
as someone who, yeah, knows what it's like to face an oncoming dissenter. Yeah. Yeah. I'd rather have my chances with the, the cow standing in the middle of the trail.
00:50:03
April
Okay. What's your trail animal alter ego, mountain goat, bear, or golden retriever on caffeine?
00:50:13
Rich
Alter ego. i you know, I,
00:50:17
Rich
hu I want to be a mountain goat, but I'm probably more like a gold retriever on caffeine.
00:50:22
April
You're a golden retriever through and through. i love it
00:50:27
Rich
In my mind, I'm a mountain goat.
00:50:27
April
No, it's perfect. Yeah. Yeah. I remember from two weeks ago when you got your text from Christie, that was a golden retriever moment.
00:50:37
Rich
Well, I guess that's true. yeah
00:50:38
April
Yes. Yes. All right. True or false. You have ever shouted, this is amazing. And then immediately regretted it on the next climb.
00:50:49
Rich
Yeah, that is that's just trail running. That's just, you know, that is just, that's just trail running.
00:50:53
April
That's very true.
00:50:55
Rich
Yeah, yeah, yeah. Like, you know, when I was training with my friend Rick and we were, you yeah, we're having a lot of those. This is amazing as we were going downhill through all the great, you colorful scrub oak.
00:51:09
Rich
And then I do remember we were turning around. I'm like, oh, don't look up.
00:51:14
April
Oh, yeah. A gut punch. I, this next question is one of my favorites. And I think this is why when I like I'm thinking back to Alaska and trail running in Alaska and thinking, oh, this is amazing. And then this happened. So would you rather run 10 miles with wet socks or one mile being chased by a swarm of mosquitoes?
00:51:37
Rich
Can I outrun the mosquitoes? I don't know. I don't think so. 10 miles with wet socks sounds miserable.
00:51:42
April
Depends on the type of mosquitoes. Yeah.
00:51:45
Rich
Oh, does it? Okay. Boy, there's a lot of research I got to do for this.
00:51:46
April
Yeah.
00:51:49
Rich
Let's go with, I'm going to try to outrun the mosquitoes.
00:51:52
April
Okay. Okay. Okay. I like that answer. I would go with that answer. I have not and outrun mosquitoes. So rich, there was one run specifically that I forgot to put on bug spray.
00:52:00
Rich
Okay.
00:52:03
April
And for some reason, my blood is very appetizing to a mosquito. And I have pictures of my legs. Like they liked my calves for some reason. That was like the main focal point.
00:52:17
April
I've had 20 mosquito bites on my calves. They swelled up twice their size. Murder. It was horrible, but I would still rather take that than running 10 miles in wet socks.
00:52:28
Rich
How do they know?
00:52:32
April
I don't know.
00:52:32
Rich
Yeah, right. Yeah, it's going to be pretty bad.
00:52:33
April
and don't know. It's gotta be pretty bad. Okay. Okay. Favorite piece of trail gear, pole skaters or pure stubbornness?
00:52:44
Rich
Gators, 100%. hundred percent I mean, honestly, yeah the you know, otherwise the rocks you get in your shoe, that is so f freaking annoying.
00:52:49
April
Yeah.
00:52:50
Rich
And if you're on a single track, having to pull over, I mean, that's just like, you might as well put a dunce cap on.
00:53:00
Rich
don't know why I said that. But I mean, it just, know, because you're, I mean, you're going to be a noob, right?
00:53:01
April
No, great point. You're like, what are you doing, dude?
00:53:07
Rich
If you've got to like, you know, stop and take a rock out of your shoe.
00:53:08
April
Yeah. You didn't bring your gators? Yeah, yeah.
00:53:12
Rich
Yeah, exactly.
00:53:13
April
No.
00:53:13
Rich
Yeah, yeah.
00:53:14
April
Okay, what's the weirdest thing you've ever seen on a trail? Be honest.
00:53:22
Rich
Okay. Yeah. The weirdest thing that really caught me off guard, and you probably know this now from from the recent book that we we read, is going up over Hope Pass on the level 100. I didn't realize, i was expecting this. like you're You're running up Hope Pass and you can see this massive bonfire.
00:53:44
Rich
And you're just like you know you're you just going for the big bonfire. And you get up there and the field is filled with llamas. Llamas everywhere.
00:53:55
April
They are.
00:53:56
Rich
They're everywhere. They're just like llamas everywhere. they're big, you know, they're, you know, see and it's because of all the gear that they pack up for the aid station up there.
00:54:00
April
They are. they are
00:54:07
Rich
So anyway, that's probably the weirdest thing I've seen on the trail.
00:54:11
April
Oh, I think that's great. I don't have anything that quite matches that. I will say the scariest thing I saw on a trail was a moose and, uh, Oh, about about poop my pants, rich.
00:54:19
Rich
Oh, bad. Oh.
00:54:24
April
I, and we have this amazing trail on Allison air force base in the, uh, in Alaska and it's a paved trail, but it's like a great, like inside forest area that moose love to hang out in. And I remember running one day and just coming around the corner and it was about 20 feet away from me, this giant bull moose.
00:54:46
April
And i was like, oh, I'm just staring death in the face right now. So I carefully... took some steps back, turned around and booked it the other way as fast as I could. As soon as I got around that corner where I believed it couldn't see me, but I, I was like, that was, that was terrifying.
00:55:07
April
Just, I know i got to get some moose spray Lord.
00:55:07
Rich
Moose spray. You're going need moose spray.
00:55:12
April
all right. Last one. Would you rather. Be the one who gets lost but finds the best view or the one who stays on the course but misses the adventure.
00:55:25
Rich
It's lost but finds the best view or the one who stays on the course but misses the adventure. Hmm. I took a lot of pictures on my dawn run at Ragnar.
00:55:40
Rich
So I am going to be lost, but I'm going to get the best view. Where's Rich? what What's taking him so long?
00:55:46
April
i
00:55:48
Rich
He's out there taking pictures.
00:55:49
April
yeah, yeah. I love that. I think that's a great answer and I'll caveat this. so We were not saying we want you to get lost where someone has to come find you. Maybe just step off the trail, right? You get off course, but you're able to get a view that you didn't expect. I think that's great.
00:56:05
Rich
Way to dodge the lawsuit.
00:56:09
April
but Yeah, thank you, Rich. That is your Dirt Dash. I hope you enjoyed tonight's fun segment. Definitely want to encourage extreme caution on the trail.
00:56:19
Rich
That's.
00:56:21
April
Yeah.
00:56:23
Rich
Yeah, this this episode should come with a disclaimer.
00:56:25
April
yeah
00:56:26
Rich
yeah By listening to this podcast, you readily you know agree and hold hard with Coach Rich and Coach April.
00:56:36
April
Yes, exactly.
00:56:39
Rich
Awesome.
Closing Remarks & Social Media Call to Action
00:56:40
Rich
hey Good luck team that are out there racing in Marbella, Spain. Congrats again, Max. What a great week. Folks, thanks for listening this week. Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance. And of course, go to iTunes, give us a rating and a comment.
00:56:55
Rich
We appreciate it. And you train.
00:57:00
Rich
Stay tuned, train informed and enjoy the endurance journey.