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Ep 4 - Run-Walk-Run: The secret to a better running experience (with special guest, Clay Murfet)
71 Plays3 months ago
New to running or burned out? In this episode, we’re diving into the Run-Walk-Run method—what it is, how to do it, and why it works. We’re sharing our personal experiences with this training style, plus we bring on our very first guest onto the podcast: professional athlete and run coach Clay Murfet! He breaks down the benefits, strategy, and heart rate science behind it all. Whether you're aiming for your first 5K or a marathon PR, this episode is packed with tips to help you train smarter.
Learn more about Clay Murfet Performance (Run coaching and massage therapy): http://claymurfetperformance.com
Find Clay on instagram: https://www.instagram.com/claymurfetperformance/
Recommended
Transcript
Introduction to Running Challenges
00:00:00
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If you're new to running, just knowing where to start can be overwhelming.
00:00:03
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Or maybe you've tried it in the past and it was miserable or you couldn't make it very far.
00:00:07
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Today we're talking about the training method that helped us overcome both of those problems and so many more.
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Music
00:00:22
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Hey, everybody.
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Welcome to
Milestone Celebrations
00:00:24
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the podcast.
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Erica, this is episode four.
00:00:26
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Can you believe we made it to four episodes?
00:00:28
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Yes, that's awesome.
00:00:29
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Oh, you can believe it.
00:00:30
Speaker
I am actually surprised.
00:00:31
Speaker
Why?
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We could talk about Run Disney forever.
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And we are not going to.
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We were talking about it for 20-something weeks.
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We still got 25 more weeks.
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We're counting down to Marathon Weekend, which is in January.
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So if you've been with us from the beginning or you've just joined, just know that that's what we're doing.
00:00:48
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We're counting down to marathon weekend.
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What happens to this podcast after that?
00:00:51
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I don't know, but we are committed.
00:00:53
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People quit after seven episodes.
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That's the stat.
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I don't know if you know that.
00:00:56
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I did not.
00:00:57
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That's the stat.
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It's like the average.
00:00:58
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People quit.
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You know, it's too hard.
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It's whatever.
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We are not quitting at seven.
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No.
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We're...
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My phone's buzzing.
00:01:05
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And the only reason I have my phone is because we got an Apple podcast review.
00:01:08
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So it's sitting right here so I can read the review.
00:01:10
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Perfect.
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Should we just
Listener Feedback
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jump right to that?
00:01:11
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Yeah, let's read it.
00:01:12
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Okay.
00:01:12
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We got an Apple podcast review and it was five stars.
00:01:17
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Awesome.
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Thank you to whoever left this.
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ZRP15901.
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I don't know if that's like a Apple generated name or if that's your name, but whoever it is.
00:01:29
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And if we know you personally, like send me a message.
00:01:33
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Okay.
00:01:33
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Great.
00:01:34
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Listen from start to finish.
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Awesome.
00:01:36
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That's the title.
00:01:37
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Here's the, here's the thought.
00:01:39
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Very informative.
00:01:40
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Even for run Disney veterans, exclamation point, the positive vibes from AJ and Erica are infectious.
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I look forward to following this series in the run up to marathon week.
00:01:49
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Awesome.
00:01:50
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That was sweet.
00:01:51
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We actually got two reviews.
00:01:52
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We did?
00:01:53
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I'm thrilled that we have two reviews and I'm saving the other one for next week.
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Okay.
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I'm going to have to go read it.
00:02:00
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Thank you for leaving us a review.
00:02:01
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That's like been already like since we got just that, like that's already been fuel in the tank for me on wanting to do more of this because knowing that it's helpful is exactly the point.
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That's entirely the point of the podcast is for people to feel ready, prepared, encouraged, whatever for their run Disney race.
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And maybe it's not a run Disney race, but yeah.
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If people feel confident going into whatever they're trying to do, and we were a small part of it, that's the win.
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That's the goal.
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That's the goal of the podcast.
Introducing Run, Walk, Run
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Okay, so today we're going to talk about the running part.
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We've been talking Run Disney.
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We kind of did our top 10.
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We talked about the balloon ladies.
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We talked about all the races that are available.
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Today is the running part of it.
00:02:40
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So the topic of the day is Run, Walk, Run.
00:02:43
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Do you want to kind of tease what that is?
00:02:45
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It's kind of in the name.
00:02:46
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Can you kind of just give me that brief description of if someone's never heard of it?
00:02:51
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What's run, walk, run?
00:02:52
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Right.
00:02:52
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So this is a method that you can use, especially if you're brand new to running, where you're just going to run a short distance and then you're going to walk for a few seconds and then you're going to run another short distance.
00:03:02
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And as you progress, those running intervals will last longer.
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Typically, the walking intervals are always 30 seconds or less, but you will hopefully be able to run longer the more you practice.
00:03:14
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Intervals, I think, is the key word here, right?
00:03:18
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It's run for a predetermined amount of time, walk for a predetermined amount of time.
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And that depends on the speed that you want to go, are capable of going, are suggested by your run coach if you have one.
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So the intervals are different per person.
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They were different for me when I started running and they're different for me now.
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Absolutely.
00:03:38
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In your opinion, who should consider the run, walk, run?
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Because most people think that if you're going to run, you just run.
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Right.
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Right.
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So who should consider run, walk, run in your opinion?
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Definitely brand new runners.
00:03:50
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Um, anybody that's running with an injury.
00:03:53
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Um, and really I think anybody that's running over a 10 K honestly, like we'll talk about it more in detail, but even when you run for, you know, I don't know, 10 minutes or something, you can still take a 30 second walk break and that will help you reach those longer distances.
00:04:10
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The 13 miles, the 26 miles, um, just leaves a little bit of fuel in the tank to finish strong.
00:04:16
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You can go on the Run Disney website and they have like a document that shows like, hey, if you want to run this kind of speed or whatever this is, these are their whatevers.
00:04:26
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But you said 30 seconds a second ago on the walk break.
00:04:29
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Why is that number important to you?
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Well, the person who, did he come up with the method?
00:04:36
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I think he came up with the method, right?
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At least branded it and turned it into what we know of.
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Right,
Jeff Galloway's Method
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right.
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So his name is Jeff Galloway.
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He's an Olympian and he is sort of like the run Disney run coach for everybody.
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And so-
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he's the one that's come up with the method.
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Um, I think originally maybe the walk breaks could be a little bit longer, but since then, um, I think the last, um, article that I read from him said that he doesn't really recommend any more than 30 seconds of a walk break because it's harder to get back into the run.
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I see.
00:05:08
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Yeah.
00:05:09
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But can you do shorter than the 30 seconds, I guess, is the other side of that?
00:05:13
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Do you know scientifically, whatever, what the answer there is?
00:05:16
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I don't know the technical answer.
00:05:18
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I mean, you probably could.
00:05:20
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The whole reason why I do it is to help lower my heart rate, keep me going strong.
00:05:25
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So for me, at least, I feel like 30 seconds is the max, I mean, the minimum.
00:05:29
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Right.
00:05:30
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30 seconds is the minimum that I would, well, now I'm just totally jacking this whole thing up.
00:05:34
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Minimum and maximum.
00:05:35
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Minimum and maximum, yes.
00:05:37
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It's kind of the magic number.
00:05:38
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It's the magic number.
00:05:39
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I've heard Jeff Galloway say that you're not going to get the benefit of the break if you don't break for 30 seconds.
00:05:45
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Like if you break for 15, 10, 15 seconds, it doesn't give your heart rate enough time.
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And we are not...
00:05:52
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health experts in this.
00:05:53
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I'm just trying to remember all the things he said or things I've read.
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You need the 30 seconds, but anything over that 30 seconds or 35, beyond there, if you're trying to walk for a minute or two minutes or something, you're actually doing...
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You're doing yourself a disservice because it's hard to get going again.
00:06:10
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So my understanding is that 30-second break is kind of— The magic number.
00:06:14
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Kind of, I guess.
00:06:15
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And I'm sure everybody's got a different variable.
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Now, here's where it's different.
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It's when you're first starting.
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Yes.
00:06:21
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Is that 30-second walk break might not be enough if you've just never run before at all.
00:06:28
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And so I remember starting run, walk, run.
00:06:33
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And by the way, I was lazy as could be when I started running.
00:06:35
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Like, I know that we have like run times and whatever now and people probably think we've always run.
00:06:41
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We have not.
00:06:42
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Like, no.
00:06:43
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But when I started, I remember the plan said, walk, run for 15 seconds, walk for like a minute or something like that.
00:06:52
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And I was like, what?
00:06:54
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Anyway, it turned out like I was so out of shape that I needed that.
00:06:57
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Then as I got stronger, it shifted to 30-30, right?
00:07:03
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And then it shifted to 45-30, then a minute 30, then a minute and a half 30.
00:07:10
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And so I started, though, with a longer walk break.
00:07:13
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Does that make any sense?
00:07:14
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Yeah, totally.
00:07:15
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I don't know if I'm explaining it very well.
00:07:16
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You are.
00:07:17
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I think I did the same thing.
00:07:18
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Okay.
00:07:19
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I don't know if he still recommends that, but yes.
00:07:21
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Okay.
00:07:22
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And maybe I did it wrong, but I do know I got started with more walking than running.
00:07:27
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Yeah, for sure.
00:07:28
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And then as I got stronger and better and more fit and my heart could handle it and my lungs could handle it, then there was a, I remember the day it switched over from now I'm running more than walking.
00:07:38
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Right.
00:07:38
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Does that make sense?
00:07:39
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Yeah, totally.
00:07:40
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What is the point of run, walk, run, Erica, in your opinion?
00:07:43
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Like if you had to say to somebody, look, the reason you want to take the walk breaks is to blank.
00:07:47
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Right.
00:07:49
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So the main thing for sure is to lower your heart rate because it can get up there, especially if you haven't run a lot in the past.
00:07:57
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So to lower your heart rate, to help prevent injury and just to help you stay strong.
00:08:03
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You know, it's one thing to go out and run one mile
Benefits for All Runners
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quickly.
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It's a whole other thing to run 13 miles or 26 miles and maintain that speed, maintain that strength.
00:08:13
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And so just having those quick walk breaks will help you to do all those things.
00:08:17
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Yeah.
00:08:18
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Yeah, a mindset shift for folks, I think, and it was for me too, is that if you walk—
00:08:24
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That doesn't mean you're not a runner.
00:08:26
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Like that doesn't, like, I know that that was hard for me, especially if someone would see me walking.
00:08:31
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You know, like I felt like everybody needed to know, no, no, no, I'm running a long distance today and I, you know, and I had to, now I don't have that problem.
00:08:38
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Like the walk is just, I know that I benefit from the walk.
00:08:41
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I would like for people to know that if you walk, you're still a runner.
00:08:44
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Absolutely.
00:08:45
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Right.
00:08:45
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And I also want people to know that even the super fast,
00:08:50
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can use run, walk, run.
00:08:51
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Absolutely.
00:08:51
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The super experienced.
00:08:53
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So not in a bragging way at all on myself, but I ran my most recent PR at the half marathon this year.
00:09:00
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I ran the half marathon in an hour and 46 minutes, which is an eight minute, five second pace for 13 miles.
00:09:08
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I mean, pat myself on the back.
00:09:09
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I'm proud of that.
00:09:11
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And I did the run, walk method for it.
00:09:13
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Right now.
00:09:14
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I did not do 30 seconds in 30 seconds.
00:09:16
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Right.
00:09:17
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Yeah.
00:09:18
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you're not going to reach that time goal.
00:09:20
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No.
00:09:21
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If you walk that much.
00:09:22
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So I ran with a pace group for four minutes and 30 seconds.
00:09:27
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And then we walked for 30 seconds.
00:09:29
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Right.
00:09:29
Speaker
And then it lowered our heart rates.
00:09:31
Speaker
It honestly, even if nothing else, it gave me a chance to like eat my gel, you know, like eating a gel at eight minute pace is hard.
00:09:40
Speaker
Yeah.
00:09:40
Speaker
You know, so I feel like I was able to get my PR because I was doing the run walk.
00:09:47
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Anything else you feel like people need to understand about kind of just what it is?
00:09:53
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No.
00:09:54
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No, I think, you know, we'll talk about it more, but it's a fluid thing.
00:09:59
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So your run times will increase.
00:10:04
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That walk break will still stay 30 seconds usually.
00:10:07
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That's right.
00:10:08
Speaker
It's progressed for us.
00:10:10
Speaker
for to where we walked a lot more in the beginning we still use the method now some runs i don't use it at all i'm gonna be honest short runs on a tuesday or something like that i may not use it at all because i'm only out to run three miles and it might be a speed work day or you know what i mean like there might be other reasons not to do it right in the long races generally we use it yeah is that correct yep that's correct
00:10:33
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Okay.
00:10:34
Speaker
Let's talk about the how.
00:10:35
Speaker
This is a little bit technical, you know, but I want to give you three tools that you
Tools for Training
00:10:41
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can use.
00:10:41
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And there's a bunch more options out there, just three that I'm aware of.
00:10:45
Speaker
Because you may have had the thought, okay, great.
00:10:48
Speaker
I'm going to do 30 seconds on, 30 seconds off, but how do I know when 30 seconds is?
00:10:51
Speaker
Right.
00:10:52
Speaker
And do I have to keep looking at my watch?
00:10:53
Speaker
And you don't want to be doing that anyway.
00:10:55
Speaker
No.
00:10:55
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You don't want to be looking at your phone, all that stuff.
00:10:57
Speaker
So there's three tools that I know of and would, I guess, recommend.
00:11:01
Speaker
There's a thing called the Gym Boss.
00:11:03
Speaker
And I've never used it, but everybody at Run Disney knows what it is if you've been there.
00:11:09
Speaker
It looks like a pager from 1995.
00:11:10
Speaker
Yeah.
00:11:12
Speaker
Yes.
00:11:13
Speaker
Right?
00:11:13
Speaker
Yep.
00:11:14
Speaker
And you program it.
00:11:15
Speaker
Program is a strong word.
00:11:17
Speaker
You put your time in and it will, you hit start and you wear this pager or you carry it and it literally will say run or walk at the interval that you have put in it.
00:11:28
Speaker
Yeah.
00:11:28
Speaker
And so it, and it does it out loud and it actually gives you warning.
00:11:32
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It goes beep, beep, beep.
00:11:34
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run and he says it out loud you hear it's funny to hear it on the course yeah yeah and what's uh and then i'll do the same thing for walking what's funny on the course is you hear someone say got one and they're using it but then someone else over there right right they're using one run run run yes yeah it's kind of funny where i've seen people go oh that wasn't mine right right right yeah
00:11:54
Speaker
So based off that information, and I've never used one of those, so it might be a great option.
00:11:59
Speaker
My pacer used it.
00:12:00
Speaker
He was holding it the whole time, you know, and he looked at it.
00:12:02
Speaker
I don't know what he's looking at, but he looked at it, you know, and checked stuff.
00:12:07
Speaker
If you don't want that out loud or something else to carry, because I wouldn't... No.
00:12:11
Speaker
The reason I've never bought one or looked at it is because I don't want to carry any more things.
00:12:14
Speaker
Right, yeah.
00:12:14
Speaker
I've already got enough to carry on the course.
00:12:16
Speaker
Is my Garmin, I wear a Garmin, you wear a Garmin too, is you can program it for interval stuff.
00:12:21
Speaker
You go in the app,
00:12:23
Speaker
or on the website, and there's options to build a run, and you literally add steps.
00:12:28
Speaker
And one of those steps you can do is called like a repeat step.
00:12:33
Speaker
And so what you do is anything you put in the step, it will just repeat.
00:12:37
Speaker
And so you add step one, run however long you want, 30 seconds or four minutes and 30 seconds, whatever you want.
00:12:45
Speaker
And then you add step two is a walk,
00:12:48
Speaker
30 seconds.
00:12:49
Speaker
Hit the repeat button.
00:12:50
Speaker
And then for me, it beeps on my watch, right?
00:12:53
Speaker
Or haptic buzz.
00:12:54
Speaker
Yeah, yeah.
00:12:55
Speaker
Have you ever done that on your Garmin?
00:12:56
Speaker
I haven't.
00:12:57
Speaker
It's an option.
00:12:58
Speaker
Cool.
00:12:59
Speaker
I'm just telling you.
00:12:59
Speaker
Okay.
00:13:00
Speaker
You used to use an app called Seconds Pro.
00:13:02
Speaker
I did, yes.
00:13:03
Speaker
I used to use it too.
00:13:04
Speaker
It would beep in my ear on my iPhone.
00:13:07
Speaker
Yep.
00:13:07
Speaker
Which is great.
00:13:08
Speaker
I think the app was like two bucks.
00:13:09
Speaker
Yep.
00:13:09
Speaker
But it's the same exact concept.
00:13:11
Speaker
You go in, you just build repeat steps.
00:13:14
Speaker
Right.
00:13:15
Speaker
And you just put in your time and it will tell you in your ear.
00:13:17
Speaker
I know that you can set that one to...
00:13:19
Speaker
Do you want it to just beep?
00:13:20
Speaker
Do you want it to, do you want it to say something?
00:13:23
Speaker
You can type the text you want it to say, you know?
00:13:25
Speaker
So that's an app.
00:13:27
Speaker
Yeah.
00:13:27
Speaker
And that plays along with your music or your podcast or whatever.
00:13:32
Speaker
Correct.
00:13:33
Speaker
Yeah.
00:13:33
Speaker
I like, and Apple Watch might have something like this.
00:13:35
Speaker
I just haven't used an Apple Watch in a few years, is it might have an interval option too.
00:13:40
Speaker
Looking at Google, search that one.
00:13:42
Speaker
You know what I mean?
00:13:43
Speaker
The Apple Watch.
00:13:44
Speaker
I like it on my Garmin because it beeps and it buzzes, but it doesn't like announce necessarily.
00:13:50
Speaker
It doesn't bother anybody else.
00:13:51
Speaker
It also doesn't interrupt my music.
00:13:53
Speaker
You know, so for me, that works for myself.
00:13:56
Speaker
Seconds Pro is another option too.
00:13:59
Speaker
Erica, where can we get like,
00:14:02
Speaker
info, right?
00:14:03
Speaker
Like we want to understand it more.
00:14:05
Speaker
We want to know, Hey, what time should I start with?
00:14:07
Speaker
If I'm new to running, if I want to, let's say I have run a half marathon before, but I want to try this method.
00:14:14
Speaker
I run a 10 minute pace, something like that.
00:14:17
Speaker
What should I do?
00:14:18
Speaker
Where can I find that?
00:14:18
Speaker
Yep.
00:14:19
Speaker
So you can go to the run Disney website as a guide to start.
00:14:22
Speaker
Um, you can also probably just Google Jeff Galloway or the Galloway method.
00:14:26
Speaker
That's what it's called.
00:14:26
Speaker
That is kind of a name for it.
00:14:28
Speaker
People call it that you can find it super simple.
00:14:32
Speaker
It lists out there, you know, if you want to run this amount of time, you should do it at this pace.
00:14:37
Speaker
Yes.
00:14:38
Speaker
Okay.
00:14:39
Speaker
Any other resources or any other information on the how that you want to share?
00:14:42
Speaker
Just not everyone's intervals are going to be the same.
00:14:46
Speaker
So, you know, no comparing.
00:14:47
Speaker
Running is not a comparison thing.
00:14:50
Speaker
So just know that.
00:14:52
Speaker
And then also that as you get stronger, your times will change.
00:14:56
Speaker
That's right.
00:14:56
Speaker
Yeah.
00:14:57
Speaker
I was not able to run an 805, eight minute, five second pace three years ago.
00:15:02
Speaker
You know, when this kind of started for me.
00:15:04
Speaker
Right, right.
00:15:04
Speaker
I got to that point.
00:15:06
Speaker
Yeah.
00:15:06
Speaker
And what's that phrase that don't compare your beginning to someone else's middle or someone else's end?
00:15:13
Speaker
Whatever, you know that phrase?
00:15:14
Speaker
Yes, yes.
00:15:14
Speaker
Like just because someone else is doing, or maybe you see runners who aren't stopping.
00:15:19
Speaker
Don't compare yourself to them.
00:15:21
Speaker
No.
00:15:21
Speaker
You know, try this.
00:15:22
Speaker
See if this works for you.
00:15:23
Speaker
It might not, but try it.
00:15:24
Speaker
Yes.
00:15:25
Speaker
In my opinion.
00:15:26
Speaker
Yeah, totally.
00:15:27
Speaker
I have a how, and this is soapbox moment.
00:15:30
Speaker
I had a soapbox moment in the last episode about the balloon ladies.
00:15:34
Speaker
Yes.
00:15:34
Speaker
This is on course etiquette.
00:15:36
Speaker
Right.
00:15:37
Speaker
Let me tell you how to run, walk, run, not the running part.
00:15:39
Speaker
Let me tell you how to go from run to walk and back to run, unless you want to do it.
00:15:44
Speaker
No, no, you go ahead.
00:15:45
Speaker
Here's the deal.
00:15:47
Speaker
There's 17,000 to 30,000, depending on the race, people on the course.
00:15:51
Speaker
Everyone's going a different speed.
00:15:53
Speaker
If you need to walk or want to walk, you are 100% welcome to and should.
00:16:01
Speaker
Please, though, be aware of everyone else around you.
00:16:04
Speaker
If you just stop, there might be somebody or two people or 1,000 people right behind you.
00:16:11
Speaker
So here's the deal.
00:16:13
Speaker
Your thing goes beep, beep, beep.
00:16:16
Speaker
That's your warning.
00:16:17
Speaker
You look over your shoulder to your right.
00:16:20
Speaker
That's a very important step.
00:16:21
Speaker
Look over.
00:16:22
Speaker
It looks like I have somewhere to go to get out of the way.
00:16:25
Speaker
You raise your hand, your right hand.
00:16:28
Speaker
That lets everybody know you take a few steps and start to slow down.
00:16:32
Speaker
Right.
00:16:33
Speaker
Gradually come to a walking pace, off to the right, out of the way.
00:16:36
Speaker
Let anyone that wants to go by you on the left go by you.
00:16:40
Speaker
You walk, you enjoy, you drink your gel, water, whatever you're going to do on your walk break, and then it's going to tell you to go again.
00:16:47
Speaker
Right.
00:16:48
Speaker
Exact same thing in reverse.
00:16:50
Speaker
Look first, raise your left hand.
00:16:53
Speaker
That way we all know that you're coming out, not going on a walk break, and gradually move back up to your running pace.
00:16:59
Speaker
That is correct.
00:17:00
Speaker
And you can get back in the left lane.
00:17:02
Speaker
If you say, oh, man, great, it's a walk break.
00:17:06
Speaker
And you stop right there.
00:17:07
Speaker
Someone is going to plow into the back of you.
00:17:09
Speaker
I have clobbered people.
00:17:13
Speaker
And it's somehow my fault.
00:17:16
Speaker
Right.
00:17:17
Speaker
You know?
00:17:17
Speaker
Yeah.
00:17:17
Speaker
Yes.
00:17:18
Speaker
I've tripped on people.
00:17:19
Speaker
I've tried not to.
00:17:21
Speaker
And I'm not tailing them.
00:17:22
Speaker
Right.
00:17:23
Speaker
If you go from running to walking immediately, it's dangerous.
00:17:27
Speaker
Yes.
00:17:28
Speaker
So I'm not picking on you if you've done it.
00:17:30
Speaker
You now have the tools.
00:17:32
Speaker
Right.
00:17:32
Speaker
I'm telling you, that's the best way to do it.
00:17:35
Speaker
Is my soapbox too much?
00:17:36
Speaker
No, no.
00:17:37
Speaker
You mentioned right and left.
00:17:38
Speaker
Do you want to like talk about that a little bit more?
00:17:40
Speaker
Runners on the right, walk.
00:17:42
Speaker
No.
00:17:44
Speaker
Edit.
00:17:46
Speaker
It's already confusing.
00:17:47
Speaker
Don't add more confusion to their minds.
00:17:50
Speaker
Runners on the left.
00:17:52
Speaker
walkers on the right.
00:17:53
Speaker
That is correct.
00:17:54
Speaker
I wish like the R went with the R of right, but it's not.
00:17:58
Speaker
Yeah.
00:17:58
Speaker
That's, I think, where I get confused.
00:18:00
Speaker
Treat it like you're driving traffic.
00:18:02
Speaker
You're driving a moving truck down the freeway.
00:18:05
Speaker
You know
Interview with Clay Murfit
00:18:06
Speaker
you're slower.
00:18:06
Speaker
Yeah.
00:18:07
Speaker
You stay to the right.
00:18:08
Speaker
Right.
00:18:09
Speaker
I mean, trucks aren't allowed in the left lane.
00:18:11
Speaker
Right.
00:18:11
Speaker
For a reason.
00:18:12
Speaker
It's the exact same concept.
00:18:13
Speaker
Yep.
00:18:14
Speaker
Slower, even if you're going to be faster later, slower to the right, faster to the left.
00:18:21
Speaker
Mm-hmm.
00:18:22
Speaker
I'm going to get off my soapbox before I start talking about people who want to communicate that on the course to the people who aren't doing it correctly.
00:18:29
Speaker
Very exciting.
00:18:30
Speaker
Before we move on to the good and the bad and some of our other segments, I actually want to introduce a special guest on the podcast.
00:18:36
Speaker
This is my running coach.
00:18:38
Speaker
And so you're about to see and hear an interview from my running coach who has been with me, I guess.
00:18:44
Speaker
I've done sports massage and all that at his firm for two years.
00:18:47
Speaker
And then I have done run coaching with him for the last year.
00:18:52
Speaker
Erica, you go see Sarah at his office as well for sports massage and recovery and all that stuff.
00:18:58
Speaker
So we totally trust Clay and all the advice and everything we get from him.
00:19:03
Speaker
He's gotten me to my most recent PR.
00:19:05
Speaker
So we're going to talk to him about how run, walk, run is good for you, how the walk break does help, and some strategy stuff related to that.
00:19:14
Speaker
So this is a professional athlete.
00:19:16
Speaker
Yes, he is.
00:19:17
Speaker
Telling us why this is and can be a good idea.
00:19:21
Speaker
Right.
00:19:25
Speaker
This is so exciting.
00:19:26
Speaker
I've got my running coach, Clay Murfit, here on the podcast.
00:19:30
Speaker
He's our first guest.
00:19:31
Speaker
Erica, how do you feel about having a guest?
00:19:33
Speaker
Super excited.
00:19:34
Speaker
Me too.
00:19:35
Speaker
So Clay is our first guest on the podcast and I brought him on because he is a professional athlete.
00:19:39
Speaker
So we get to learn a lot.
00:19:41
Speaker
I learn a lot from him already, but everybody gets to benefit from that today.
00:19:45
Speaker
So I got a bunch of questions, rapid fire style.
00:19:48
Speaker
Clay, he said everything's okay to ask.
00:19:50
Speaker
Perfect.
00:19:50
Speaker
So we'll find out if that's true or not.
00:19:52
Speaker
First of all, just so you know how good Clay is, Clay ran a, well, first of all, he was a professional athlete for, was it 12 years, Clay, as a professional cyclist?
00:20:00
Speaker
How about that, yeah.
00:20:01
Speaker
Yep.
00:20:01
Speaker
So 12 years, I mean, professional cyclist.
00:20:05
Speaker
Is there like some sort of stat you can give me on that?
00:20:06
Speaker
Like, so that people understand like how professional you were.
00:20:11
Speaker
Um, I didn't do the tour de France, but I raced against Lance Armstrong and the world champions.
00:20:15
Speaker
So yeah.
00:20:16
Speaker
Around that.
00:20:17
Speaker
I didn't know that.
00:20:18
Speaker
That's awesome.
00:20:20
Speaker
That's cool.
00:20:21
Speaker
And I know you're a runner as well.
00:20:22
Speaker
I know your list is incredibly long, but just so people kind of have high level, I know you're a runner.
00:20:27
Speaker
What's your running background, if you don't mind sharing it?
00:20:29
Speaker
But I want to brag on you for a second, because last year I know you ran the Dallas Marathon in under three hours.
00:20:36
Speaker
2.52 is I think what I saw on your Instagram, right?
00:20:40
Speaker
Which is like a 6.30-ish mile.
00:20:42
Speaker
Is that right?
00:20:43
Speaker
I think, yeah, about 6.30.
00:20:45
Speaker
That blows my mind.
00:20:46
Speaker
Yeah.
00:20:47
Speaker
That is 26 miles, folks.
00:20:48
Speaker
I'm running a 6.30 mile pace.
00:20:52
Speaker
So whatever questions we ask Clay, you can know that he absolutely knows what he's talking about.
00:20:56
Speaker
Absolutely.
00:20:57
Speaker
Any other things, Clay, that I just don't know about that you're like, hey, you know, I've been honored to be able to get to do this or that or anything?
00:21:04
Speaker
No, I think you hit it.
00:21:05
Speaker
I mean, I've been a lifelong athlete.
00:21:07
Speaker
I started running when I was like seven or eight and did all other sports my whole journey.
00:21:12
Speaker
So no, I think you hit it all.
00:21:14
Speaker
And I'd like to consider myself as not just a cyclist, but like an all around kind of athlete.
00:21:20
Speaker
I love all sports.
00:21:21
Speaker
I love learning about all sports as well.
00:21:23
Speaker
You've also got, this is how I know you or how we met, is you've got a practice or a firm, I don't know the right word, you tell me what it is, Clay Murph at Performance.
00:21:31
Speaker
You do coaching and sports kind of massage.
00:21:34
Speaker
Can you give me the overall I know, kind of like I take advantage of both of those services?
00:21:40
Speaker
Did I cover that right or what's the right verbiage on what you do?
00:21:44
Speaker
What are you helping people with, I guess?
00:21:45
Speaker
Yeah.
00:21:46
Speaker
Yes, I have cycling and running coaching and also sports massage therapists.
00:21:51
Speaker
So deep tissue, sports massage, cupping, scraping, stretching, all that sort of stuff.
00:21:56
Speaker
So kind of hit both ends, the performance and the recovery.
00:21:59
Speaker
That's awesome.
00:22:00
Speaker
Okay, Clay, are you cool?
00:22:01
Speaker
We're talking run, walk, run for some of our friends and podcast listeners who are new to running.
00:22:07
Speaker
We found like that was our start and we still kind of have some sort of form of that in our way of running.
00:22:14
Speaker
Would you mind chiming in on the idea of run, walk, run?
00:22:18
Speaker
What's the benefit of including some walk breaks, especially if you're a new runner?
00:22:23
Speaker
Yeah, I mean, I think it's brilliant.
00:22:25
Speaker
I incorporate it sometimes into my training when I'm doing like hard intervals.
00:22:28
Speaker
I'll run, you know, hard threshold VO2, but I'll also walk as my recovery.
00:22:33
Speaker
So I think it's perfect setup for brand new runners who are just starting because as we all know, running is brutal to begin.
00:22:42
Speaker
So it's good to start running and walking.
00:22:47
Speaker
And then also it's good if you're like battling some sort of injury.
00:22:50
Speaker
So plantar fasciitis, tendonitis, things like that.
00:22:52
Speaker
It's good to ease back in and not push your body too hard.
00:22:57
Speaker
And you can lower your heart rate as well so you can go longer and yeah.
00:23:01
Speaker
Would you say, and I want to make sure I get back to heart rate, so I'm crossing my fingers to not forget it.
00:23:06
Speaker
But would you say that run, walk, run is something to plan to start with and try and outgrow?
00:23:12
Speaker
Or can I live on with that for a long period of time?
00:23:14
Speaker
What's your suggestion or thought?
00:23:16
Speaker
Kind of like, obviously it depends person to person.
00:23:18
Speaker
I realize that, right?
00:23:19
Speaker
But just kind of generally speaking, am I trying to outgrow that or out train that?
00:23:24
Speaker
Yes and no, I would say.
00:23:26
Speaker
I would say it depends on a, like you said,
00:23:29
Speaker
the individual.
00:23:30
Speaker
So if you're already an athlete and you have a good engine, you probably don't need to walk, run.
00:23:37
Speaker
But also when you aren't a runner, your body will break down quicker because you can't keep up with the engine.
00:23:44
Speaker
And my kind of analogy to that is when I first started, I had like a Ferrari engine, but I had like a Toyota Corolla chassis.
00:23:53
Speaker
So like my body couldn't keep up with my engine and I just kept getting injured all the time.
00:23:59
Speaker
So eventually I think it depends on your goals also.
00:24:02
Speaker
Like if you want to do a sub-three marathon, you're probably going to have to eventually build your way up to just run it.
00:24:11
Speaker
But there's nothing wrong with doing walk, run, walk, run, walk, run.
00:24:14
Speaker
That's completely fine.
00:24:16
Speaker
And I think that in a sport that's literally called running, we are trying to
00:24:23
Speaker
We, I think, as individuals feel like it's a failure if we walk when it's completely not, right?
00:24:30
Speaker
So, like, I think that a lot of people try and, like, pride themselves on just running.
00:24:35
Speaker
And we're all different.
00:24:37
Speaker
We all have different goals.
00:24:39
Speaker
And if you need to walk, then that's awesome.
00:24:41
Speaker
Whatever you have to do really to, like, you know.
00:24:45
Speaker
progress forward, get stronger, get faster, and most of all, stay injury free.
00:24:49
Speaker
And then you can hit your goals in the race.
00:24:53
Speaker
What's the number one thing you think that walk break does for us, Clay?
00:24:56
Speaker
I mean, there's probably several benefits, but like the best, if you get nothing else, you're probably getting this out of a 30 second walk break.
00:25:03
Speaker
What do you think that is?
00:25:05
Speaker
I think two things.
00:25:06
Speaker
I think that we can lower our heart rate just a tad because a lot of the time if you are walk running, we're looking at zone two, zone three runs.
00:25:15
Speaker
And as we know, it's hard to stay in zone two, zone three running.
00:25:19
Speaker
So if you start to creep up out of your zone, you bring it back down and you can just keep doing that for as long as you like.
00:25:26
Speaker
And also back to the injury point is if you are battling some sort of
00:25:32
Speaker
lower limb, tendinitis, plantar fasciitis, it takes that kind of like pressure and strain off all of those tendons and ligaments.
00:25:40
Speaker
So it's helping you go further without a risk of injury.
00:25:45
Speaker
Awesome.
00:25:46
Speaker
Thank you for that.
00:25:47
Speaker
That's awesome.
00:25:48
Speaker
Okay.
00:25:48
Speaker
Now this is where you're going to like totally prove like your, your knowledge and we're going to get our money's worth right here.
00:25:54
Speaker
Can you explain the heart rate zones for me in a way that the average person can understand?
00:25:59
Speaker
Cause I remember doing a lot of trying to scour the internet for like, what is zone four or five?
00:26:04
Speaker
Like, I do not understand the zones, right?
00:26:06
Speaker
Like, cause you even just said zone two, zone three, if someone's brand new to running, they may not know what that is quite yet.
00:26:12
Speaker
Can you just explain that?
00:26:13
Speaker
in the simplest terms, what the heart rate zones are and why we use that scale?
00:26:19
Speaker
Yeah.
00:26:20
Speaker
Simplest terms possible is generally, let's just go by five zones.
00:26:24
Speaker
Zone one is like
00:26:27
Speaker
recovery, active recovery, like going out for a super easy run.
00:26:33
Speaker
Zone two is aerobic capacity and that's where we can run at a comfortable conversational pace for a long time.
00:26:41
Speaker
Zone three we call tempo and that's a little bit faster than zone two, which is it starts to get a little bit uncomfortable and you probably can't do a full run at just zone three.
00:26:52
Speaker
And then zone four is what we call threshold.
00:26:54
Speaker
And that is, it's what you can hold for a maximum of one hour.
00:26:59
Speaker
And that's like really hard.
00:27:01
Speaker
And then zone five is VO2, anaerobic, and that's pretty much all out.
00:27:06
Speaker
Yeah.
00:27:07
Speaker
So if I find myself in zone five,
00:27:11
Speaker
I'm laughing because Clay is describing these zones and I'm like, no, not for me.
00:27:16
Speaker
Zone one is laying down.
00:27:18
Speaker
Running is zone five.
00:27:19
Speaker
No, I mean, when you start out, I feel like you hit those high zones really fast.
00:27:24
Speaker
And then, of course, like the more you train and, you know, the more athletic you become, then you can.
00:27:29
Speaker
Yeah.
00:27:29
Speaker
Then it creeps back down into what it's supposed to be.
00:27:31
Speaker
You send me like, you know, uh, what I'm supposed to do every week.
00:27:35
Speaker
Right.
00:27:35
Speaker
And you give me the zone and I appreciate that.
00:27:37
Speaker
Like you, you tell me exactly what heart rate to be in there.
00:27:39
Speaker
You're factoring that off of what, like, uh, as my coach, my weight, previous speed, like, like what, what factors are going into that for you when you're trying to calculate my, what I should be doing.
00:27:51
Speaker
Well, right now in summer where it's like super hot, your specific heart rate zones are based off your lactate threshold, which is the max heart rate you can do for one hour.
00:28:01
Speaker
Hmm.
00:28:03
Speaker
So then that's different to max heart rate.
00:28:07
Speaker
And then when the weather starts to shift and we're getting closer to your race, I'll switch that to your pace of either a 5K or the race that you're training for.
00:28:19
Speaker
So if you're training for a marathon, I'll look through your data and be like, okay, like we're looking around this mark and then we'll do your zones based off that.
00:28:27
Speaker
Awesome.
00:28:28
Speaker
That right there is why you might want to consider having a running coach.
00:28:32
Speaker
Absolutely.
00:28:32
Speaker
You know what I mean?
00:28:33
Speaker
Because I would, you know, literally what I did before I had Clay in my life was like, uh, zone two, you know what I mean?
00:28:41
Speaker
Like that was it.
00:28:41
Speaker
So, uh, yeah, I love having you as, as part of my, my journey.
00:28:45
Speaker
Um, can I keep firing questions at you?
00:28:47
Speaker
Is that cool?
00:28:48
Speaker
Of course.
00:28:49
Speaker
Yeah, of course.
00:28:50
Speaker
Treadmill versus road running.
00:28:51
Speaker
What's your opinion on when, like, do they both have a place?
00:28:55
Speaker
Should you avoid one or the other?
00:28:56
Speaker
Is one better than the other?
00:28:58
Speaker
Because, you know, new runners, I remember, hey, I'm going to put on a movie and just run on the treadmill.
00:29:03
Speaker
You know what I mean?
00:29:04
Speaker
I remember thinking that.
00:29:05
Speaker
Is that a good idea?
00:29:05
Speaker
Bad idea?
00:29:06
Speaker
What are your thoughts?
00:29:07
Speaker
I think it's all great.
00:29:08
Speaker
For me, 100% on the road.
00:29:11
Speaker
But it all depends.
00:29:14
Speaker
Like, there's no... I'm...
00:29:17
Speaker
Whatever you can do to run.
00:29:18
Speaker
Awesome.
00:29:19
Speaker
I'm not against anything like that.
00:29:21
Speaker
If you have to be in a hotel or the weather's bad or it's late at night after, you know, you've had a long day at work and you just put the kids down and the best you can do is treadmill.
00:29:30
Speaker
Awesome.
00:29:31
Speaker
Fantastic.
00:29:32
Speaker
But for me, I'm outside.
00:29:35
Speaker
Yeah.
00:29:35
Speaker
I prefer to be outside.
00:29:37
Speaker
What about you, Erica?
00:29:39
Speaker
All the way outside.
00:29:40
Speaker
I had to run, I had to finish a half of a mile today on the treadmill.
00:29:44
Speaker
I was like, this is terrible.
00:29:47
Speaker
We call it the dreadmill.
00:29:49
Speaker
Yeah.
00:29:51
Speaker
And the only, the only way that I would do a treadmill run is if I just doing intervals.
00:29:55
Speaker
Otherwise if I'm doing like a zone two long run, I've got to be doing some sort of like 800s or whatever to make it fun.
00:30:04
Speaker
Yeah.
00:30:05
Speaker
I'm going to ask the next one.
00:30:06
Speaker
This is my territory.
00:30:07
Speaker
Okay.
00:30:07
Speaker
So Clay, when should I stop to avoid injury versus push on for growth?
00:30:12
Speaker
Great question.
00:30:13
Speaker
That is a great question.
00:30:15
Speaker
A few different areas we can look at here is like any sort of signal or sensation that you feel in your body is literally our body telling us.
00:30:24
Speaker
It's giving us a signal.
00:30:26
Speaker
So we need to figure out the difference between pain versus being uncomfortable versus tightness, all of these different things.
00:30:33
Speaker
So I would say if your pain is under a 3 out of 10,
00:30:38
Speaker
you're okay to keep pushing on.
00:30:40
Speaker
If it's like sharp pain, stop immediately.
00:30:46
Speaker
But around the three to four out of 10 is okay to keep pushing because that can be tightness.
00:30:51
Speaker
That could just be like fatigue.
00:30:52
Speaker
That could be dehydration.
00:30:53
Speaker
That could be many different things.
00:30:55
Speaker
But pain, sharp pain is a sure signal that something's not right.
00:30:59
Speaker
Here's one.
00:31:01
Speaker
My side hurts when I'm running.
00:31:03
Speaker
What in the world is that?
00:31:04
Speaker
And this doesn't happen to me very much.
00:31:06
Speaker
You know, I don't think I've had that in a while, but when I was a new runner, that hurt.
00:31:10
Speaker
I mean, I don't know what it was.
00:31:11
Speaker
I still don't.
00:31:12
Speaker
I honestly, genuine don't know what that was.
00:31:14
Speaker
My side hurts.
00:31:14
Speaker
What is that?
00:31:16
Speaker
It's a side stitch, the classic side stitch.
00:31:19
Speaker
But the thing with that is we still don't really know what that is.
00:31:23
Speaker
It's like that's such a common thing, the side stitch, and there's theories on it, right, like diaphragm, intercostals,
00:31:33
Speaker
obliques, things like that.
00:31:34
Speaker
But it seems like if you are hydrated, you have a good little warm up, maybe do some crunches or just kind of moving that upper body a little bit, you are less likely to have a side stitch.
00:31:44
Speaker
But it's more like you'll find if you just kind of get up and you go and you haven't kind of warmed up and moved and then you're just like, oh, it hurts.
00:31:54
Speaker
Yeah.
00:31:55
Speaker
Okay.
00:31:56
Speaker
I did not know that's what it was called.
00:31:57
Speaker
I literally just learned something.
00:31:58
Speaker
All right.
00:31:59
Speaker
Last question I have is how do I stay motivated when I just don't want to do this anymore?
00:32:04
Speaker
Like I'm out there on the run or I'm three months into, you know, training and I'm like, I don't want to, I just don't want to.
00:32:11
Speaker
Well, how do I stay motivated?
00:32:12
Speaker
Clay?
00:32:14
Speaker
That's a great question.
00:32:15
Speaker
I would say that like, you've just got to trust the process of what we're trying to achieve.
00:32:20
Speaker
Running itself is, for all of us, is so hard.
00:32:24
Speaker
So I think that you just have to trust the process of what you've intended to achieve and know that you are going to have some really great days and really some really bad days too.
00:32:35
Speaker
And that's okay.
00:32:36
Speaker
None of that really defines who we are as an athlete.
00:32:38
Speaker
It's more that middle ground of just showing up every day.
00:32:42
Speaker
And just trusting the process that this is going to be worth, you know, all of the heartache, the bad days, the good days.
00:32:52
Speaker
It's just one of those sports that doesn't matter what level you're at, it's just hard.
00:32:57
Speaker
So just trust in the process.
00:32:59
Speaker
Perfect.
00:32:59
Speaker
Thank you for that.
00:33:00
Speaker
Any questions you get asked a lot?
00:33:02
Speaker
I know I asked you kind of, you know, you were prepared for a lot of those.
00:33:05
Speaker
They say that you obviously get asked a lot of those, right?
00:33:07
Speaker
Is there anything you get asked a lot that you'd be like, hey, I'd love to share this?
00:33:12
Speaker
Yeah, I get a lot.
00:33:16
Speaker
For me personally, I get a lot of people like, how are you so fast?
00:33:19
Speaker
How can I be as fast as you?
00:33:20
Speaker
Right.
00:33:21
Speaker
And the answer to that is that like I've been an athlete my whole life.
00:33:26
Speaker
So my engine has been built my whole life, right?
00:33:30
Speaker
So and that kind of I was thinking about this on my run today actually and it's like
00:33:36
Speaker
we just need to be like kind on ourselves and meet ourselves where we're at and definitely not compare ourselves to any other athlete because in this day and age, we have Strava, Garmin, Instagram.
00:33:49
Speaker
We have all of these platforms that make us all feel very inferior and everyone's comparing and you just have to meet yourself where you're at, right?
00:34:02
Speaker
And that's just the point that you start.
00:34:05
Speaker
So,
00:34:06
Speaker
I've been doing this for a long time and luckily for me, when I switched to running, I was fast again, but it's your own process and it's your own kind of journey and you just have to kind of, it's all relative too, right?
00:34:22
Speaker
So like I'm fast to you and Kipchoge is fast to me.
00:34:26
Speaker
So it's like, it's all relative.
00:34:29
Speaker
That's good.
00:34:30
Speaker
That's really good.
00:34:31
Speaker
Hey, thanks for being on the podcast, Clay.
00:34:33
Speaker
This has been awesome.
00:34:34
Speaker
We're going to point to your resource on Instagram and the website and all that stuff for anybody that's just looking for a good, helpful resource.
00:34:43
Speaker
Like we said earlier, you're so open-handed.
00:34:45
Speaker
You know, and it's awesome.
00:34:46
Speaker
We love the community runs you do in our community, right?
00:34:50
Speaker
The five Ks and things where you just bring in runners together.
00:34:53
Speaker
We love all that.
00:34:54
Speaker
Is there anything you want to last little plug, shameless plug, anything that you're doing or anything you want to share that I'm maybe just not aware of?
00:35:02
Speaker
No, I think I'm pretty open with what I'm doing.
00:35:06
Speaker
I'm actually leaning more into my coaching.
00:35:08
Speaker
So if anyone is looking for a coach, then I'm definitely taking on new clients.
00:35:12
Speaker
I just absolutely love it.
00:35:13
Speaker
Very passionate about it.
00:35:15
Speaker
And you're awesome at it.
00:35:16
Speaker
Thanks for being on the podcast.
00:35:17
Speaker
We sure appreciate it.
00:35:18
Speaker
And yeah, I don't have anything else to say to you, Erica.
00:35:21
Speaker
Nope.
00:35:21
Speaker
Clay, you're awesome.
00:35:22
Speaker
Yeah.
00:35:23
Speaker
We appreciate you.
00:35:24
Speaker
Thank you so much, guys.
00:35:25
Speaker
I appreciate being your first guest.
00:35:26
Speaker
It's an honor.
00:35:27
Speaker
Awesome.
00:35:28
Speaker
Thanks, Clay.
00:35:28
Speaker
Thanks.
Pros and Cons of Run, Walk, Run
00:35:31
Speaker
All right, let's move on to the good and the bad.
00:35:33
Speaker
For every topic that we're covering in our Countdown to Marathon Week, Erica, as you know, we are talking about the good things and the bad things about that topic.
00:35:41
Speaker
So we're talking the good and the bad of run, walk, run.
00:35:45
Speaker
Here's my good.
00:35:45
Speaker
Do you mind if I go first?
00:35:46
Speaker
Yeah, go.
00:35:47
Speaker
It lowers your heart rate, or it does for me anyway, is my heart rate is up there in zone four and five, and it's hitting red, and I'm running real hard and whatever.
00:35:56
Speaker
That walk break allows my...
00:35:58
Speaker
my breathing and everything and my heart rate to drop back down at least temporarily and allow me another runway to get back up in the high heart rate zones.
00:36:09
Speaker
Yes.
00:36:10
Speaker
Well, that's a good for me.
00:36:11
Speaker
You have any goods?
00:36:12
Speaker
Yeah.
00:36:13
Speaker
I think something that's good is that it is going to ebb and flow.
00:36:17
Speaker
It can change.
00:36:18
Speaker
Not even just like in the beginning and then later on, like day to day, sometimes it changes for me.
00:36:25
Speaker
Why is that a good?
00:36:26
Speaker
Because it's not set in stone.
00:36:28
Speaker
You know, not every run feels the same, at least not for me.
00:36:31
Speaker
I know it doesn't for you either.
00:36:32
Speaker
There's, especially right now, like things like insanely high humidity and temperature and, you know, what you ate the night before, like that makes a big difference.
00:36:42
Speaker
And so, you know, there are some days where I could run a mile before I walk 30 seconds.
00:36:47
Speaker
And there's some days where I can run a minute before I walk for a second.
00:36:50
Speaker
So I think the good part to know is that you don't have to be completely set in stone.
00:36:55
Speaker
Yeah.
00:36:56
Speaker
Um, do what works best for you.
00:36:59
Speaker
Because the point is to lower that heart rate.
00:37:02
Speaker
Right.
00:37:02
Speaker
And to last longer and avoid injury.
00:37:05
Speaker
Like when you're going for a walk break, whether you want to take that walk break or not, because sometimes I don't want to walk.
00:37:09
Speaker
Yeah.
00:37:10
Speaker
That's what you're trying to do.
00:37:12
Speaker
Right.
00:37:12
Speaker
Trying to allow your body to gently recover.
00:37:16
Speaker
Yeah.
00:37:16
Speaker
Throughout the workout.
00:37:17
Speaker
Yeah.
00:37:18
Speaker
Right.
00:37:18
Speaker
So that can be different.
00:37:19
Speaker
Yeah.
00:37:20
Speaker
Uh, any other goods?
00:37:21
Speaker
Yeah.
00:37:22
Speaker
Since you just cut me off there, I would say another good is that it makes it possible to run long distances, like 26 miles.
00:37:30
Speaker
That's a long way to go.
00:37:32
Speaker
So, you know, every once in a while you might need to walk for 30 seconds and that's okay to do.
00:37:38
Speaker
Yeah, definitely on the marathon.
00:37:40
Speaker
I walk a lot on the marathon.
00:37:41
Speaker
Yeah.
00:37:42
Speaker
I have another good, it's super common at a run Disney race.
00:37:45
Speaker
Yeah, it is.
00:37:45
Speaker
So if you're going to run Disney, I mean, you're not going to be in the minority with the run, walk, run.
00:37:51
Speaker
No.
00:37:52
Speaker
Be plenty of walkers.
00:37:53
Speaker
You're going to be in the minority if you just run.
00:37:56
Speaker
You'll be in Corrale.
00:37:58
Speaker
Yeah, for sure.
00:38:00
Speaker
I have a bad.
00:38:01
Speaker
It goes exactly with what I just said.
00:38:03
Speaker
It's not common at other races.
00:38:05
Speaker
It's not.
00:38:06
Speaker
It's not.
00:38:07
Speaker
It just, I mean, yes, you see run Disney runners everywhere.
00:38:12
Speaker
Yes, you do.
00:38:12
Speaker
And that's how you can kind of tell they're a run walker.
00:38:15
Speaker
Right, yes.
00:38:15
Speaker
You know, like it's very funny how the two go together.
00:38:18
Speaker
Yes, run, walk, run exists everywhere.
00:38:21
Speaker
It's just not as common at other races.
00:38:22
Speaker
I did the Hilton Head Island half marathon.
00:38:25
Speaker
Didn't see it.
00:38:26
Speaker
Yeah.
00:38:26
Speaker
And I mean, barely.
00:38:28
Speaker
We did the peach tree road race.
00:38:29
Speaker
Yeah.
00:38:30
Speaker
I saw runners and walkers.
00:38:32
Speaker
Right.
00:38:32
Speaker
I didn't see run walkers.
00:38:34
Speaker
Right.
00:38:34
Speaker
Very often.
00:38:35
Speaker
Yeah.
00:38:35
Speaker
Right.
00:38:36
Speaker
We seem to be in the minority on that one.
00:38:38
Speaker
Yeah.
00:38:39
Speaker
Another bad that I have is I don't necessarily like the anticipation of the interval beep in my ear.
00:38:46
Speaker
Yeah.
00:38:47
Speaker
That's not an enjoyable thing for me.
00:38:48
Speaker
I like to get lost in thought on my runs.
00:38:51
Speaker
Yes.
00:38:51
Speaker
I mean, sometimes I'm like, oh, shoot, did I miss my turn when I'm running at home?
00:38:56
Speaker
Yeah.
00:38:56
Speaker
Because I'm deep in thought and whatever.
00:38:58
Speaker
When I have the watch or the app or whatever beeping at me all the time, I'm just anticipating that.
00:39:05
Speaker
Right.
00:39:06
Speaker
Or it creeps into my mind, I'm so tired, when's the walk break?
00:39:10
Speaker
Right.
00:39:11
Speaker
Versus when I allow myself to just run, I don't have that feeling.
00:39:15
Speaker
Yeah.
00:39:16
Speaker
So I'll speak into that as somebody who uses the run, walk, run all the time.
00:39:20
Speaker
I have not used any sort of like beep or, you know, device, um, in at least a year.
00:39:27
Speaker
Um, just because for what you just said that I was anticipating the beep, I was thinking that I was tired before I was actually tired because running is a mental game.
00:39:36
Speaker
And so I, I don't use anything like that now.
00:39:40
Speaker
I just run until I feel like it's probably a good idea for me to walk for a few seconds.
00:39:45
Speaker
I will look at my watch to make sure I don't walk for more than 30 seconds, but, um, but yes.
00:39:51
Speaker
So we mentioned these tools that can be helpful, but if you feel like it's doing the opposite, don't use them.
00:39:56
Speaker
Just, you know, run for a little bit and then just take a quick walk break for 30 seconds.
00:40:02
Speaker
I have a question on that.
00:40:03
Speaker
Yes.
00:40:04
Speaker
What is your indicator of now's a good time to take a walk break?
00:40:08
Speaker
Right.
00:40:09
Speaker
So in the beginning I would have thought like, well, I'm tired.
00:40:12
Speaker
So now's a good time.
00:40:14
Speaker
No, like I've learned now kind of along the name of our podcast, one more run that, uh, running is mental.
00:40:22
Speaker
So it's always hard.
00:40:24
Speaker
You just have to learn how to overcome.
00:40:26
Speaker
And that's one of the great things about this sport is that it carries over into other areas of your life.
00:40:30
Speaker
You learn that you can do more than you think you can
00:40:32
Speaker
So if I, um, am starting to feel like kind of tired, the first thing that I'll do, which I'm getting off topic, but I will check my breathing.
00:40:41
Speaker
So I am trying to breathe exclusively in and out through my nose with my mouth closed.
00:40:46
Speaker
This was very hard when I first started, but I'll tell you, I open my mouth one second to like, say hi to a friend as I pass them on the, on the path.
00:40:54
Speaker
And I immediately feel tired.
00:40:56
Speaker
Um, so anyway, so I'm, whether you do that or you, you know, breathe in through your nose and out through your mouth, like that's a really common running breathing strategy.
00:41:04
Speaker
Um,
00:41:06
Speaker
I just completely lost my train of thought where I was going with this.
00:41:09
Speaker
What was I saying?
00:41:10
Speaker
My question was, how do you know it's a good time to run?
00:41:13
Speaker
Okay.
00:41:14
Speaker
So if I'm getting tired and I've run for at least a minute and a half at this point, like in the beginning, it's going to be shorter, but at least a minute and a half.
00:41:24
Speaker
And I feel like I'm getting tired.
00:41:25
Speaker
Then I will set some sort of like visual goal for myself.
00:41:28
Speaker
So there's like a tree or a mailbox, you know, like maybe 30 more seconds down the road.
00:41:33
Speaker
I will make it to that thing and then I will take my 30 second walk break.
00:41:36
Speaker
Okay.
00:41:37
Speaker
If I'm having an actual pain, not like this is a little uncomfortable, but like an actual pain, then that's also a good sign.
00:41:44
Speaker
Maybe I need to walk for 30 seconds.
00:41:46
Speaker
Or go home.
00:41:48
Speaker
Yes.
00:41:48
Speaker
Yes.
00:41:49
Speaker
If it's a sharp pain, I think that's it.
00:41:50
Speaker
A sharp pain, you should go home.
00:41:51
Speaker
Yeah.
00:41:54
Speaker
I enjoy the podcast because we get so off topic so fast.
00:41:56
Speaker
We do.
00:41:56
Speaker
Yeah.
00:41:58
Speaker
I would like to add to your comment.
00:42:00
Speaker
Tell me if this is true for you or if you agree with this.
00:42:03
Speaker
Yes.
00:42:04
Speaker
If you're exhausted in your run, whatever, and you've decided to take a walk break to recover, that it's actually too late.
00:42:13
Speaker
Oh, yeah.
00:42:14
Speaker
If you're going till you're totally spent, yeah, that's too late.
00:42:18
Speaker
If you're having a hard time putting one foot in front of the other and you...
00:42:22
Speaker
I'm not talking about mile 22 on a marathon.
00:42:24
Speaker
That's not what I'm talking about.
00:42:24
Speaker
I'm talking about on your run.
00:42:26
Speaker
If you've just run too hard, you're dehydrated, you didn't fuel, or it's just a bad day.
00:42:30
Speaker
Yeah.
00:42:31
Speaker
I had a bad day the other day, Erica.
00:42:32
Speaker
I thought I was never going to run again.
00:42:34
Speaker
Like I thought my career was over as a hobby runner because it just wasn't a good run.
00:42:38
Speaker
It happens to all of us.
00:42:40
Speaker
The 30-second walk break doesn't necessarily help at that point.
00:42:43
Speaker
No.
00:42:43
Speaker
Help me recover to where now, oh, well, good.
00:42:46
Speaker
Now I'm great.
00:42:48
Speaker
Right, right.
00:42:48
Speaker
It's kind of like when you've gotten to be too dehydrated, you can't recover.
00:42:52
Speaker
Right.
00:42:53
Speaker
From being too dehydrated.
00:42:54
Speaker
I think once you've reached a certain point of exhaustion, you can't recover without, like, full rest.
00:43:00
Speaker
Right.
00:43:00
Speaker
Yeah.
00:43:01
Speaker
So the walk break helps.
00:43:03
Speaker
I don't think it's magic.
00:43:05
Speaker
Does that make sense?
00:43:05
Speaker
I don't want people to think like, oh, well now I'll be able to run a marathon because I took a walk break.
00:43:10
Speaker
No.
00:43:11
Speaker
You know, I just don't want the expectations to be off.
00:43:13
Speaker
Right.
00:43:13
Speaker
Yeah.
00:43:13
Speaker
Okay.
00:43:14
Speaker
We should get totally back on track and talk about our first experiences and our most recent experiences, right?
00:43:21
Speaker
That's a section we do.
00:43:23
Speaker
Talking about run, walk, run.
00:43:24
Speaker
Erica in the notes, I'm first, but I'm letting you go first.
00:43:27
Speaker
Okay.
00:43:27
Speaker
Your first
Initial Encounters and Family Experiences
00:43:29
Speaker
experience.
00:43:29
Speaker
Yeah.
00:43:29
Speaker
So my first experience was not actually my first half marathon in 2016, as we talked about a few episodes ago.
00:43:37
Speaker
I did not train properly for that.
00:43:39
Speaker
But once we started back in 2020, when we started running again, I did immediately go to the Galloway Method just because I was totally out of shape, hadn't lost the weight that I have lost now at that point.
00:43:52
Speaker
And so...
00:43:53
Speaker
Um, I don't think I could run for more than 30 seconds, honestly.
00:43:57
Speaker
And so I did the 30, 30 for a long time.
00:44:02
Speaker
Um, and then for a while I was kind of like stuck on like, like we were talking about like the certain time.
00:44:07
Speaker
And then as I progressed as a runner, I learned that it's better for me to just sort of do what feels natural, which the more you run, the more you'll sort of figure out like what, what feels right.
00:44:18
Speaker
And then take those 30 second walk breaks.
00:44:19
Speaker
Yeah.
00:44:20
Speaker
You'll also learn the magic of how far something is or how long something is the more you run.
00:44:27
Speaker
Right, right.
00:44:29
Speaker
I know what is a mile from my house.
00:44:31
Speaker
Right, right.
00:44:33
Speaker
No problem.
00:44:33
Speaker
Actually, I go to another city.
00:44:34
Speaker
I know exactly how far a mile is.
00:44:36
Speaker
Yeah.
00:44:36
Speaker
How crazy is that?
00:44:37
Speaker
I know how long 30 seconds is to the second.
00:44:40
Speaker
Yes.
00:44:41
Speaker
I have learned that now as well.
00:44:42
Speaker
Isn't that crazy?
00:44:42
Speaker
You picked that up way faster than I did, but now I'll be like, okay, it's going to be, or not it's going to be, but I'll look down at my watch and before I look, I'll know I have about two seconds left.
00:44:51
Speaker
Yeah.
00:44:51
Speaker
Yeah.
00:44:53
Speaker
If you do the run, walk, run long enough, you get familiar with that stuff.
00:44:57
Speaker
Yeah.
00:44:57
Speaker
So I've always done it.
00:44:59
Speaker
And it's just the running distances have changed so I can run longer now.
00:45:05
Speaker
And then, of course, the last race that we did was Princess.
00:45:08
Speaker
And so I used this run, walk, run method with Addie because it was her first time running.
00:45:12
Speaker
Addie's our youngest daughter.
00:45:14
Speaker
Yep.
00:45:14
Speaker
Yes.
00:45:14
Speaker
And she, I don't think she had trained the full...
00:45:19
Speaker
A teenager didn't do the full training.
00:45:23
Speaker
That's kind of weird.
00:45:24
Speaker
Right.
00:45:24
Speaker
And so I was like, okay, you can do this Eddie.
00:45:26
Speaker
She's like, I know I got to walk.
00:45:28
Speaker
I got to walk.
00:45:28
Speaker
And so, so I was like, okay, we're going to just like go down to like the basic 30, 30 or, you know, a minute 30 or whatever.
00:45:34
Speaker
So, so we used it with her and it worked well.
00:45:36
Speaker
She got her across the finish line, right?
00:45:37
Speaker
Got her across the finish line.
00:45:38
Speaker
My first experience was in 2019 when you said, Hey, do you want to sign up for a half marathon?
00:45:43
Speaker
Um,
00:45:43
Speaker
And I was out of shape and needed something and didn't really know where to start.
00:45:47
Speaker
So run Disney website, read the document, whatever, followed that, right?
00:45:53
Speaker
That race ended up getting canceled due to some sort of worldwide shutdown thing in 2020.
00:45:59
Speaker
You might have heard of it, COVID.
00:46:01
Speaker
So we didn't get to run that race.
00:46:02
Speaker
But I did train.
00:46:03
Speaker
I mean, I pretty much finished the training.
00:46:06
Speaker
Yeah.
00:46:06
Speaker
But then it got canceled.
00:46:07
Speaker
Totally.
00:46:08
Speaker
So I didn't really ever get to run that.
00:46:09
Speaker
That was my first experience with it.
00:46:11
Speaker
Then we did, you said when all the races opened back up, you're like, hey, are we going to do that race?
00:46:17
Speaker
So we signed up for our first princess race and I used the method again.
00:46:21
Speaker
Yeah.
00:46:21
Speaker
And it was super fun.
00:46:23
Speaker
effective.
00:46:24
Speaker
I will say I felt dumb.
00:46:25
Speaker
Like I want, if you feel dumb walking that much or you feel like you're not really a runner, those are normal feelings.
00:46:31
Speaker
Totally.
00:46:33
Speaker
Don't let it like bring you down.
00:46:35
Speaker
Yeah.
00:46:36
Speaker
Continue.
00:46:36
Speaker
Push through it.
00:46:37
Speaker
You're going to realize that
00:46:39
Speaker
Nobody cares.
00:46:40
Speaker
Right.
00:46:41
Speaker
You're out there running, walking, whatever you're doing.
00:46:44
Speaker
And you're out there.
00:46:45
Speaker
You are not on the couch.
00:46:47
Speaker
You're not on TikTok.
00:46:48
Speaker
You're doing something amazing.
00:46:50
Speaker
Right.
00:46:50
Speaker
So don't let that bog you down.
00:46:51
Speaker
I will say it got in my head.
00:46:54
Speaker
But I got past it.
00:46:56
Speaker
Most recently, I already talked about it, is the last time I'm going to say, hey, did you know I ran a half marathon in an hour and 46 minutes?
00:47:02
Speaker
That's the last time I'm saying that in this episode.
00:47:04
Speaker
But I use the run, walk, run on that.
00:47:06
Speaker
And I want people to just know, fast runners, medium runners, slow runners, people who've never run before can all use this method.
00:47:15
Speaker
Right.
00:47:15
Speaker
Absolutely.
Customization and Personalization
00:47:16
Speaker
Absolutely.
00:47:16
Speaker
All right, what's our next section, Erica?
00:47:18
Speaker
Running it back.
00:47:19
Speaker
That's our next section.
00:47:20
Speaker
Running it back is where we talk about what you would do the same or different.
00:47:23
Speaker
I can go first this time.
00:47:26
Speaker
What I would do the same is I would say doing run, walk, run with other people has always been more fun than doing it by yourself.
00:47:36
Speaker
So obviously running with other people is also more fun than running by yourself.
00:47:41
Speaker
It's not always true for me.
00:47:42
Speaker
Yeah.
00:47:44
Speaker
I don't know.
00:47:44
Speaker
I do like running by myself.
00:47:46
Speaker
Run, walk, run is always, for me, more fun with other people.
00:47:50
Speaker
Something about the like, hey, it's time for a walk break.
00:47:53
Speaker
And it just feels like you're doing something together.
00:47:57
Speaker
And it gives, I don't know, just cool vibes.
00:48:01
Speaker
Yeah.
00:48:01
Speaker
That's my thought.
00:48:02
Speaker
That's what I would do the same because I would do it with other people.
00:48:03
Speaker
Do you have something you would do the same or different?
00:48:07
Speaker
I mean, I think just know it's okay to tweak it to your needs, whatever you need to do.
00:48:10
Speaker
So just play around with it.
00:48:13
Speaker
I was really concerned even recently that if I did too many walk breaks, that that would really mess up my time.
00:48:22
Speaker
And so a couple of weeks ago, I was out for just like a normal Tuesday afternoon, 30 minute run or something.
00:48:28
Speaker
And I was like, I'm going to play around with this just to see like what the difference is in my time.
00:48:32
Speaker
Um, I think I did like four or five different sort of interval things.
00:48:36
Speaker
And, uh, my time was all within like my mile time was within 30 seconds of each other.
00:48:41
Speaker
Like no matter what, which one I was doing, I think, um, like we were saying, like it gives you that little boost of energy.
00:48:48
Speaker
It helps lower your heart rate so you can come back strong.
00:48:50
Speaker
So, um, I say just, you know, mess around with it, see what works good for you.
00:48:56
Speaker
Perfect.
00:48:56
Speaker
I love it.
00:48:57
Speaker
Okay.
00:48:58
Speaker
That's all the stuff on run, walk, run, unless you have anything to add.
00:49:01
Speaker
Nope.
00:49:01
Speaker
I enjoyed getting to talk about this method.
00:49:04
Speaker
I hope that it works for new runners or people, especially people who like maybe have tried and it didn't like just going out and trying to run a 5k on your first run.
00:49:16
Speaker
Isn't a good idea, but then if you've been there, which I have been there before, I've done that in previous years, I hope that this is just a tool that people can use to go out with a little more confidence, right?
00:49:29
Speaker
Feel a little more prepared, avoid some injury, hopefully.
00:49:31
Speaker
Yeah, that's my thought on Run,
Training Updates
00:49:33
Speaker
Walk, Run.
00:49:33
Speaker
Let's talk about some training updates and stuff like that.
00:49:37
Speaker
I don't have a whole lot for my training.
00:49:40
Speaker
Yeah.
00:49:42
Speaker
In the suggested training kind of cycle on the Run Disney website, your time increases on the weekend.
00:49:49
Speaker
Not time.
00:49:50
Speaker
Distance increases on the weekends each week.
00:49:52
Speaker
But in between, so like, I'm going to mess up the numbers, but like,
00:49:57
Speaker
Week one is three miles.
00:49:59
Speaker
Then week two is four miles.
00:50:01
Speaker
Then week three is three miles again.
00:50:04
Speaker
Then week four is longer.
00:50:06
Speaker
And then it goes back to three miles.
00:50:07
Speaker
So it keeps going back and forth and back and forth.
00:50:09
Speaker
So this week was like a short weekend one.
00:50:11
Speaker
Yeah.
00:50:11
Speaker
Does that make sense?
00:50:12
Speaker
Which I appreciate because then it's not every weekend is like... Right.
00:50:16
Speaker
My whole life is running.
00:50:17
Speaker
I don't have any real running updates.
00:50:19
Speaker
I do want to talk about some of the Run Disney news and stuff like that.
00:50:22
Speaker
But do you have any training update, anything?
00:50:23
Speaker
You kind of already told us a little bit about your recent experience with the interval, messing with the intervals.
00:50:29
Speaker
Yeah.
00:50:29
Speaker
No, that's really it.
00:50:30
Speaker
I didn't prepare you for this.
00:50:32
Speaker
Okay.
00:50:32
Speaker
But two things were announced or seen on the internet from Run Disney.
00:50:38
Speaker
springtime surprise announced their themes and registration is in like a week okay so i want to talk about that okay and then wine and dine also released their medals so that registration is closed but they released their medals which one you want to talk about first
00:50:57
Speaker
It does not matter to me, but are you going to tell them the date of registration for springtime surprise?
00:51:01
Speaker
June 29th?
00:51:03
Speaker
Whoa, not June.
00:51:04
Speaker
What month is it?
00:51:05
Speaker
July.
00:51:05
Speaker
Holy cow.
00:51:07
Speaker
July 29th is springtime surprise registration for general public.
00:51:12
Speaker
So that's one of those.
00:51:14
Speaker
I have a video, and I'll put a link in the description.
00:51:18
Speaker
whatever show notes or whatever they call that on the podcast.
00:51:21
Speaker
Obviously we're new to podcasting.
00:51:22
Speaker
Um, I'll put a link.
00:51:24
Speaker
Okay.
00:51:24
Speaker
I have a video that shows you how to register and you need to know a lot to be honest with you.
00:51:28
Speaker
And we don't have time to cover that right now.
00:51:30
Speaker
It'd take an hour to do that.
00:51:31
Speaker
Watch the video.
00:51:32
Speaker
Watch the video.
00:51:33
Speaker
So I'll link to that if you want to want a higher success rate chance of, of signing up.
00:51:38
Speaker
So I'll link to that.
00:51:39
Speaker
Registration is the 29th.
00:51:40
Speaker
Perfect.
00:51:41
Speaker
Do you plan to sign up for springtime?
00:51:43
Speaker
I don't think we are.
00:51:44
Speaker
Are we?
00:51:45
Speaker
Well, what would you like to do?
00:51:48
Speaker
I do not plan to sign up for it.
00:51:49
Speaker
No, no, it's too hot.
00:51:52
Speaker
Uh, if you're signing up for springtime, ignore everything we're about to say.
00:51:55
Speaker
Yes.
00:51:57
Speaker
Springtime is too hot for me.
00:51:58
Speaker
And the themes are cute, but not great for me.
00:52:03
Speaker
I think they're awesome.
00:52:05
Speaker
Like just kind of generally speaking, I'm not drawn to be like, ah, gotta do it.
00:52:10
Speaker
Gotta do it.
00:52:11
Speaker
So the themes are
00:52:14
Speaker
Zootopia.
00:52:15
Speaker
It's like a friends.
00:52:16
Speaker
Yeah.
00:52:17
Speaker
Dynamic duos, something like that.
00:52:19
Speaker
Friendship, the power of friendship.
00:52:20
Speaker
So Zootopia is the 5K.
00:52:24
Speaker
Winnie the Pooh, I got to admit, is pretty cool.
00:52:27
Speaker
Like I actually like the Winnie the Pooh one.
00:52:29
Speaker
Do you like it?
00:52:30
Speaker
Yeah, it's cute.
00:52:31
Speaker
Oh, you obviously don't.
00:52:32
Speaker
No, no.
00:52:33
Speaker
It's fine.
00:52:34
Speaker
I saw your face.
00:52:35
Speaker
The 10 miler is Inside Out.
00:52:39
Speaker
Not my jam.
00:52:40
Speaker
Like, Inside Out is a great movie.
00:52:42
Speaker
Yeah.
00:52:42
Speaker
Not joy and sadness.
00:52:44
Speaker
I don't need a medal with it.
00:52:45
Speaker
And then I do like the challenge medal.
00:52:47
Speaker
It's the genie and Aladdin.
00:52:48
Speaker
Yeah.
00:52:49
Speaker
And that one's, it looked pretty cool.
00:52:51
Speaker
But not enough to talk me into spending the money and the time and sweating that much.
00:52:57
Speaker
Right.
00:52:58
Speaker
For...
Event Themes and Excitements
00:52:59
Speaker
But if you're signed up for it, it is one of the most fun weekends from a vibe standpoint.
00:53:05
Speaker
It's super chill.
00:53:06
Speaker
It doesn't have that like, oh, you're not doing the Dopey Challenge thing.
00:53:10
Speaker
It doesn't have any of that.
00:53:12
Speaker
There's no princess weekend drama.
00:53:15
Speaker
There's way less Lululemon skirts and stuff like that on that weekend.
00:53:21
Speaker
Yeah.
00:53:21
Speaker
You know, like princess can be a lot.
00:53:23
Speaker
I probably would need to edit that comment out.
00:53:25
Speaker
Yeah.
00:53:25
Speaker
Don't talk smack about my princess weekend.
00:53:28
Speaker
It's not you.
00:53:29
Speaker
It's sometimes, and I think I've said this before.
00:53:32
Speaker
Sometimes I feel like princess weekend has people who are just there to be seen, not there to run.
00:53:37
Speaker
Oh, for sure.
00:53:37
Speaker
Instagram influencers.
00:53:38
Speaker
Does that make sense?
00:53:39
Speaker
That's my- Coming out of the woodwork.
00:53:41
Speaker
That's my only problem with Princess Weekend.
00:53:43
Speaker
I do like the race and the themes and everything.
00:53:47
Speaker
Springtime is missing all of that, I feel like.
00:53:49
Speaker
So if you're going to sign up for springtime, do it.
00:53:52
Speaker
If you have registration questions, email me.
00:53:54
Speaker
I have no problem answering any of that or comment.
00:53:58
Speaker
Instagram is at AJ and Erica, Erica with a K.
00:54:01
Speaker
You can send me a message or send us a message there.
00:54:03
Speaker
Actually, you should send the message.
00:54:04
Speaker
I'm going to see if Erica has any idea what the answer is on how to do the registration since I do all of our registrations.
00:54:11
Speaker
Oh my gosh, that is not true.
00:54:12
Speaker
There was one time...
00:54:14
Speaker
Where we were both at work and we were both trying to register.
00:54:16
Speaker
That's right.
00:54:17
Speaker
Or you can email us.
00:54:19
Speaker
Did you know we have a joint email account for the podcast?
00:54:21
Speaker
Email?
00:54:22
Speaker
Yeah.
00:54:22
Speaker
No, I did not know.
00:54:23
Speaker
Okay.
00:54:25
Speaker
You can email us.
00:54:25
Speaker
It's hello at ajanderica.com.
00:54:28
Speaker
Okay.
00:54:28
Speaker
You can email us and say hello.
00:54:31
Speaker
While you're there, by the way, submit a, what do you call it?
00:54:35
Speaker
Review?
00:54:35
Speaker
Yeah.
00:54:36
Speaker
A review of the podcast.
00:54:37
Speaker
We'd like to know what we're doing well and not well.
00:54:40
Speaker
Erica would like to know what she's not doing well.
00:54:42
Speaker
What?
00:54:43
Speaker
So we're not going to do springtime.
00:54:44
Speaker
If you're doing it, do it and enjoy it and love it and let me know how it goes.
00:54:48
Speaker
What are your reactions to the Wine and Dine medals?
00:54:49
Speaker
Have you seen them?
00:54:51
Speaker
You haven't seen them.
00:54:52
Speaker
Would you like me to get my phone and show you?
00:54:54
Speaker
Sure.
00:54:55
Speaker
Have I seen them?
00:54:56
Speaker
You haven't seen the wine?
00:54:56
Speaker
I don't know.
00:54:57
Speaker
I've been working a lot lately.
00:54:59
Speaker
I don't know.
00:55:00
Speaker
So we're totally off the rails here, but we're about to have a live reaction from Erica on the theme.
00:55:09
Speaker
So let's see who's going to.
00:55:11
Speaker
Were they like just recently released?
00:55:13
Speaker
I believe so.
00:55:14
Speaker
I believe it was this week.
00:55:15
Speaker
Okay.
00:55:15
Speaker
Last Tuesday, I mean.
00:55:17
Speaker
All right.
00:55:17
Speaker
Let's see who's got it on their Instagram account.
00:55:20
Speaker
I feel like everyone did the other day.
00:55:22
Speaker
Here we go.
00:55:22
Speaker
All right.
00:55:22
Speaker
You can slide through those.
00:55:24
Speaker
This is Wine and Dine Metals Erica's.
00:55:26
Speaker
Oh, cute.
00:55:27
Speaker
What's cute?
00:55:28
Speaker
The 5K?
00:55:29
Speaker
Yeah.
00:55:30
Speaker
Is Mushu?
00:55:30
Speaker
I mean, like, I'm not a big Mulan, but I like how the metal is shaped.
00:55:34
Speaker
Like, they're cute.
00:55:37
Speaker
Okay.
00:55:38
Speaker
Oh, now I'm kind of sad that we're not doing it.
00:55:40
Speaker
You see the Olaf's picnic?
00:55:41
Speaker
I'm having an AJ moment where I'm like, oh, the metals got me.
00:55:45
Speaker
Yeah, the Olaf one's cute, but shockingly, the one I think I like the most is Lady and the Tramp, and I'm not even a Lady and the Tramp person.
00:55:52
Speaker
It's super cute.
00:55:53
Speaker
It's got like a little spaghetti plate with a 13.1.
00:55:57
Speaker
The breadsticks.
00:55:58
Speaker
Oh my gosh, it's so cute.
00:56:00
Speaker
I know.
00:56:00
Speaker
How fun.
00:56:01
Speaker
And the challenge medal is okay.
00:56:04
Speaker
I'm not like super in love with it.
00:56:05
Speaker
No, the challenge, I could take it or leave it.
00:56:08
Speaker
I really like Lady and the Tramp.
00:56:10
Speaker
How cute is that?
00:56:11
Speaker
So they, no, we don't.
00:56:14
Speaker
We don't need to sign up for that.
00:56:15
Speaker
Okay, no.
00:56:17
Speaker
We're signed up for enough races.
00:56:18
Speaker
If you're doing wine and dine, you are so lucky to get those medals.
00:56:22
Speaker
Yep, super cute.
00:56:23
Speaker
Those medals are good.
00:56:24
Speaker
Erica, you want to leave us with anything inspiring?
00:56:27
Speaker
Sign us off.
00:56:28
Speaker
We've gotten way off the rails here.
00:56:29
Speaker
I did enjoy this conversation, though.
00:56:31
Speaker
You got anything inspiring to say?
00:56:34
Speaker
Not really.
00:56:35
Speaker
My inspiring thing to say is what we've already said, which is if you're run walking, do that.
00:56:40
Speaker
Don't let anybody get in your head.
00:56:43
Speaker
If you run at all, you're a runner.
00:56:45
Speaker
That's right.
00:56:45
Speaker
Just because you walk doesn't all of a sudden not make you a runner.
00:56:48
Speaker
If you're still doing the same amount of miles as the person that's running them super fast, you're still doing the same amount of miles.
00:56:54
Speaker
Maintain that 16-minute pace on race day.
00:56:56
Speaker
Yep.
00:56:56
Speaker
You're good to go.
00:56:57
Speaker
You're good.
00:56:58
Speaker
All right.
00:56:59
Speaker
Thanks for joining us.
00:57:00
Speaker
We'll see you next week.
00:57:07
Speaker
Thanks for joining us for this episode of One More Run, the podcast.
00:57:11
Speaker
If you like what we're up to, be sure to subscribe to our YouTube channel and follow us on Instagram.
00:57:15
Speaker
You can find links to all of that at aginganderica.com.