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12 | Inside a Run Coaching Call w/Coach Jacob
23 Plays2 months ago
10+ years ago it was pretty normal to have a run coach as an athlete in high school or college, but it was fairly uncommon to hear about a recreational, weekend warrior, hiring someone to help aid in their running.
Fast forward to now and it's vastly different. There has been a big boom in the endurance coaching industry in general and now there are dozens of coaches just in the Minneapolis area alone! It's an exciting time for the industry.
One of the benefits of working with (most) run coaches is the run coaching call you likely do with your coach. Typically, there are 4 different types of run coaching calls: 1) On-boarding/goal setting call (new athlete call) 2) Maintenance run coaching call 3) Pre-race call 4) Post race call We hear about run coaching and the check-ins that may or may not come with coaching, but it's rare to get to hear what goes on in an athlete-coach call. In episode 12 of the We Get 2 Do This podcast, join Coach Jacob, as a fly on the wall, of one of his recent run coaching calls he did with his athlete, David!
This call is what a regular maintenance run coaching check-in call sounds like with Coach Jacob of Oak Endurance.
*This call is specific to David who is currently training for a 1/2 marathon PR and is specific to him and his needs. Every call is slightly different based on the athlete and their goals.
Follow us on Instagram @weget2dothispod
Email us questions/comments at weget2dothis@gmail.com
Check out the video portion of our show at https://www.youtube.com/@weget2dothis
For business information hit up the links below: Dr. Kailee Acupuncture Website Oak Endurance Website
LASTLY -> If you enjoyed the show, please like, comment, subscribe and consider giving us a 5-star review wherever you listen or watch :-)
We Get 2 Do This!
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Transcript
Introduction to Online Run Coaching
00:02:07
wegettodothis
David, what up?
00:02:08
David Arnold
How's it going?
00:02:10
wegettodothis
Welcome to your first podcast ever.
00:02:12
David Arnold
Oh, thank you. Thank you. It's exciting.
00:02:15
wegettodothis
It's fun. It's going to be fun to have you on. We, so I texted you probably about, I don't know, a month ago now and said, Hey, for one of your next run coaching calls, are you cool with me? Essentially just doing your call and recording it for, we get to do this because I feel as though a lot of listeners and honestly, people who have never had a run coach before.
00:02:36
wegettodothis
When they hear run coaching and hear that a lot of it is online, they think, like, what how the how the hell does that work? what's and like What's included in that, right? And one of the biggest aspects of online run coaching is, in my opinion, the virtual meetings we do one-on-one. And, you know, from there, what does that look like? So providing people with the opportunity to be and the kind of a fly on the wall here, I think will be a good ah good fun thing. so We're going to pretend like we're not even recording a podcast, like I said, and we're just going to jump into run coaching and kind of, you know, see what, again, what ah a typical call would be like really quick.
00:03:03
David Arnold
That's great.
00:03:13
wegettodothis
Not sorry to put you on the spot.
David's Fitness Journey
00:03:15
wegettodothis
Um, at no point do we need to say your last name, like I said, but just so our, like the listeners can kind of understand, uh, you, can you just briefly ah tell me Like, kind of like we were doing a first phone call ever.
00:03:30
wegettodothis
um Your fitness background. How'd you get into running, essentially?
00:03:34
David Arnold
Yeah, yeah.
00:03:34
wegettodothis
And you know, why do why do you run? And, you know, ill just a quick little elevator, a little bit of pitch on who you are in the in the running world so we can paint a picture for our listeners.
00:03:41
David Arnold
yeah Sure, no problem. um I grew up playing some sports football tennis and was really into weightlifting in high school college and even post college for about 10 years and then had some back troubles and my weightlifting started to wane a little bit. I wasn't benching, squatting what I used to, which was really frustrating. And so I started to dabble in running a little bit and realized that was that was super fun as well. And um kind of when when COVID hit was when I really started hitting running hard. It became kind of my outlet to get out, get away from family work, obligations, things like that, and just get out and escape and enjoy the enjoy the highs of running.
00:04:27
David Arnold
So, got got rolling, been running, um I don't know however long it's been since COVID, for four years now, heavy, four or five years.
00:04:28
wegettodothis
Yeah.
Marathon Goals and Life Balance
00:04:37
David Arnold
um Done a couple marathons, ah trying to get some stuff figured out to be able to run another marathon here at some point, but have have been steadily watching my PRs progress progress over the last several years of running and it's been super fun to have a a new passion outside of weightlifting, another you know physical passion, physical outlet that's that's been a fun dream to chase. And and at 41 years old, now continuing to PR times, ran you know recently one of the fastest miles I've run in my life. I'm probably faster than I was in high school. So that's that's pretty fun to be 40 plus years old and feel like you're in the best shape of your life.
00:05:23
wegettodothis
Yeah. And you work typically eight to five and have three kids married. You know, you have a busy amount from my lens.
00:05:34
wegettodothis
It seems as though you, you were pretty busy life and you, you balance and juggle a lot. Right.
00:05:38
David Arnold
Yeah, definitely definitely a busy life on on Zoom calls and whatnot like this all day ah and then watching the kids at night and I'm getting up early in the morning usually to get my runs in.
00:05:50
wegettodothis
Right. And. You, you mentioned, you know, you just ran your fastest mile. What we're currently working on is it's September 27th, California international marathon is in 11 weeks. You're doing the half. So we're going to talk specifically about you and the half and your, you know, kind of your journey with that. But what was your, do you remember your first half marathon time and where you're at now and what you're trying to do for CIM?
00:06:23
David Arnold
I really don't remember. um ah Probably like two hours-ish time, like when I first ran a half. um
00:06:34
wegettodothis
which is pretty fast for your first half too.
00:06:34
David Arnold
and i Yeah, not bad for a first go around. I know my first marathon was sub four, which was fun. I haven't been able to best that yet. I know I've got the fitness to do it, but got to figure out some GI stuff that we're working on. But um at the half distance, i I think I ran last year like a 140 ish half.
00:07:01
David Arnold
um Should've looked up these times to verify, but, uh, 140 ish half. I feel like I've got the fitness to run closer to like a 135 130 half.
00:07:13
David Arnold
If I can figure out some of the stomach and GI issues and, uh, just be able to run it as hard as I want to.
00:07:17
wegettodothis
Right.
00:07:21
wegettodothis
Right. 11 weeks. And so we've been working together now for, we started, uh, August 31st. So it's almost been a month since we've been getting you ready for CIM.
Training Challenges and Adjustments
00:07:32
wegettodothis
And how do you feel like the past month has been going in general? Let's talk about, you know, it's kind of shift to run coaching stuff now a little bit here.
00:07:37
David Arnold
yeah yeah Yeah.
00:07:39
wegettodothis
What, what, uh, what do you feel you came into this past month where you were already running quite a bit? So you feel know the summer went for you versus now as you're starting to coach and do specific workouts and whatnot. How do you feel like the program in general is going for you?
00:07:57
David Arnold
Yeah, I feel like it's going really good. I've steadily been able to ramp my mileage up from like 10, 20 a week in the summer to close to 40 a week now. Um, or a little over 40 a week now, actually in the volumes, the volumes feeling pretty good overall.
00:08:12
David Arnold
I've really been pushing for speed in some of my most recent workouts and pushing it pretty hard. And my body's feeling pretty tired at the moment, which I was going to talk through with you today, but.
00:08:26
David Arnold
Makes a lot of sense because if I look over the past week, I i ran ah one the group run as part of the group runs, the first CIM group run.
00:08:37
David Arnold
on Saturday and did, ended up doing a little over 14 miles and some some ah speed intervals in there and what ended up being my third fastest half marathon ever with interval training.
00:08:40
wegettodothis
Yep.
00:08:52
David Arnold
So it was a pretty, it was a pretty hard effort. And then I went and also ran a speed workout or a speed interval workout on speed slash threshold, maybe on Wednesday and ran like the second and third fastest miles of my life is part of that workout. So looking at the volume, looking just at the the difficulty level of some of my runs this week, it's been pretty strenuous and I get ah get frustrated because I want to mentally do more and I feel like I should be able to handle the volume. But then like when I look back and I was actually talking to my wife about it this morning,
00:09:30
David Arnold
And she's like, that seems crazy, like what you've done in the past week. Like, it's not surprising your body's tired. And it's like, okay, yeah, I guess you're probably right. Like, I should be tired after a 14 plus mile run, 40 plus miles in the week and like two very strenuous efforts.
00:09:47
David Arnold
so
00:09:48
wegettodothis
Yeah. Yeah. And you, I didn't mention this part, but you, uh, in addition to the half marathon goal, remember how you said your goal was to, I want to go to the CIM group runs and hang with the fast, the the lead pack.
00:10:03
wegettodothis
And then I want to be, you said something on the lines of, I want to just be as fast as I have ever been.
00:10:03
David Arnold
Yeah. Yeah.
00:10:10
David Arnold
Yeah.
00:10:10
wegettodothis
Right. Those those are the two, the two main things.
00:10:10
David Arnold
yeah
00:10:13
wegettodothis
Uh, I did write them down. I could probably pull, you know, not exactly, but, and so. For you, we talked about how you know during the summer, and we worked together last year too for a for a while, or a little over a year ago now.
00:10:28
wegettodothis
And we a lot of times we were doing two speed workouts a week between Monday and Friday. right And then on the weekends, we would do a long run. And a lot of times I would have you do some type of tempo work in that long run.
00:10:41
wegettodothis
And it was a lot. right And it was it was almost it was almost too much.
00:10:43
David Arnold
yeah
00:10:46
wegettodothis
And then over over the summer, this past summer, you kind of followed somewhat of a similar trend a trend, if I remember correctly, right? So we talked about how in this specific training block, let's try one very, very hard workout in the middle of the week.
00:11:03
wegettodothis
And then let's try on the weekends, either a long run or another hard to ask workout, right?
00:11:07
David Arnold
Yeah. Yeah.
00:11:09
wegettodothis
And make those efforts super hard. on the speed side to work on getting faster. So like we've been doing, you know, tons of track work.
00:11:21
wegettodothis
And that's another thing that you're a lot of times people just aren't used to, right?
00:11:22
David Arnold
period
00:11:26
wegettodothis
So it's that's probably kind of beating you up a lot too in a different way, right?
00:11:32
David Arnold
Yeah, I really enjoy those workouts, but my legs are definitely beat at the end of them.
00:11:37
wegettodothis
Right. And what what else is interesting too, is that I think I texted you this earlier this week, but the So it's been one, two, three, four, five weeks now. The first two weeks, those workouts are the same workouts. So there were three workouts you did, four four workouts you did in those first two weeks. And I have, we're cycling through them again, right? And what's interesting is you, on the third and fourth week now, you have texted me being like, I'm deaf, I'm getting through them, but I feel tired.
00:12:10
David Arnold
yeah
00:12:10
wegettodothis
Right.
00:12:11
wegettodothis
And so in my mind, then, and I'd be curious, you know, this is where it's good to, you know, connect and talk about this in my mind, I'm like, okay, so either those first two weeks, you were, you were very fresh, right?
00:12:11
David Arnold
yeah
00:12:23
wegettodothis
You went into them very fresh and they weren't that bad. Or another option is they were actually pretty bad. And we're just kind of getting used to understanding what, you know, hard feels like.
00:12:34
wegettodothis
And, you know, you can describe it as, I don't know.
00:12:34
David Arnold
Yeah, yeah.
00:12:36
wegettodothis
It's, you know, kind of for you to interpret. a little bit. um And so it'll be kind of interesting now, you know, these, these next few weeks essentially to see as we do these workouts, if we kind of cycle some of them back through again, what, how does your body feel and react to it?
00:12:55
wegettodothis
Right?
00:12:56
David Arnold
Yeah.
00:12:56
wegettodothis
Because right now it sounds like, yeah, it's getting, it's, it's getting pretty tired. um And you're also, you know, kind of due for a little bit of a down week as well.
Recovery and Performance Optimization
00:13:05
wegettodothis
So, um,
00:13:08
wegettodothis
Talk to me about recovering for the workouts specifically. why What have you been doing? What's been working well? What hasn't been working well? Where can I support you in the recovery side of things?
00:13:19
David Arnold
Yeah, I mean, I,
00:13:23
David Arnold
I think taking my easy runs at an easy pace has been key to trying to recover. And I know we kind of tapered back some of the mileage a little bit on the easy runs with introducing long runs. And that has helped a little bit. I'm wondering, like I don't, in my head, I want to go harder. Like I want to keep going harder, but my body's just like feeling not not, not up to where my mind wants to be.
00:13:54
David Arnold
Um, so I, I've, I've thought about like, do, do I need, I'm running six days a week right now.
00:13:55
wegettodothis
Yeah.
00:14:03
David Arnold
Do I need another like rest or cross training day in there versus six day a week runs? Like, would that help with more recovery?
00:14:13
David Arnold
And then I think the other factor I play too is just diet and trying to get my diet drilled in here. And there's a bunch of stuff to that that we're working on, but diet diet and sleep are super important too. And haven't like gone stellar for me lately with trying some things there.
00:14:34
wegettodothis
Well, let's, let's talk about diet and sleep first. And then let's talk about the program. Cause so I have ideas for all three of them. How much sleep are you getting a night right now?
00:14:44
David Arnold
Well, it's probably seven and a half hours. I try for eight, eight and a half and I end up getting seven and a half, seven, seven and a half, I think six and a half last night, just a lot of tossing and turning and waking time at night.
00:14:47
wegettodothis
Is it possible?
00:14:55
wegettodothis
Right. Right. So two follow-up questions to that. One, is it possible to be in bed longer? Can you get try to get more sleep that way? Two, why do you think you're tossing and turning so much at night?
00:15:11
David Arnold
Yeah, i don't i don't I definitely don't have this figured out, but one like I think when I do spend more time in bed is when I do more of the tossing and turning. If i ah if I'm trying for more sleep than I actually need, I end up getting poor sleep instead.
00:15:32
David Arnold
um So that's one of the things I've played with a little bit. I think last night was a bit and ah of an anomaly. I was watching the twins finish blowing their season in extra innings last night.
00:15:44
wegettodothis
At least again We were doing so well, ah how do we just like start do we like get out of injuries?
00:15:44
David Arnold
So yeah, they lost last night in 13 innings against a team with a hundred losses. So it's just just not a good not a good way to wind down for...
00:16:00
David Arnold
tank At the start of September, we had like a 96% chance of making the playoffs. And now we have a less than 3% chance of making it with three games left.
00:16:11
wegettodothis
Wow
00:16:12
David Arnold
So it's a bummer.
00:16:16
wegettodothis
Wow. Anyways, back to the sleep.
00:16:22
David Arnold
Yeah, to the sleep, yeah. So I was watching the extra innings twins game right before bed last night, which wasn't stellar for sleep.
00:16:30
wegettodothis
Right. So the so schedule wise, though, you it sounds like you could potentially get into bed and like earlier, right?
00:16:39
David Arnold
Yeah.
00:16:40
wegettodothis
um What time do you usually get up?
00:16:40
David Arnold
Yep.
00:16:43
David Arnold
I'm usually up at six, um, in bed at nine, 45, 10. So I'm spending about, about eight hours in bed and seven and a half hours actually sleeping.
00:17:00
David Arnold
According to my arm and sleep stuff.
00:17:00
wegettodothis
Mm-hmm.
00:17:03
wegettodothis
Yeah. I mean, I don't hate that. I think getting above eight hours is number one, but not one of the one things that you should really focus on. Uh, as far as the quality of sleep, there's a few different things you can start to think about.
00:17:18
wegettodothis
My mind first goes to when your last meal is number one, when, when is it?
00:17:26
David Arnold
Yeah, I've thought about I thought about that and tried to like time my Mia I usually eat at like five five thirty for dinner and then not eat anything super heavy in the evening I'm snacking in the evening evening usually but
00:17:39
wegettodothis
Okay. Okay. And then do you typically watch TV like the twins game before bed?
00:17:45
David Arnold
Yeah, that's pretty normal. I mean, once I head up to bed at like nine 30, I'm reading a book on Kindle or something. And that's how I'm really winding down. But like typical evening is TV for like an hour getting the kids down.
00:17:58
wegettodothis
Okay. Cause that's a, yeah, that's something too. You could try to work on a little bit. I mean, but it could be as easy as you know throwing a pair of blue light blockers on.
00:18:05
David Arnold
Yeah.
00:18:09
wegettodothis
to start before you before you do that.
00:18:10
David Arnold
Yeah.
00:18:12
wegettodothis
You can give that a shot. um But it sounds like your sleep overall is pretty good. So then the other thing is eating enough. So I know this gets into like some of the stuff we've been talking about, but as we kind of work through your diet stuff and and test different foods and test different whatever, trying to really focus on getting enough food is going to also be very, very important for you.
00:18:19
David Arnold
Yeah. yeah
00:18:34
wegettodothis
So I think we talked a little bit about this earlier in the week, but trying to Make sure you eat before every run, immediately after every run, some type of protein and carb that could literally just be a shake. Then try to get a meal in as well. Then just make sure you get a good lunch and dinner in.
Nutrition and Training Strategies
00:18:55
wegettodothis
And I would recommend at least one more meal in between the two, especially on days that you also lift. So think about that.
00:19:03
wegettodothis
um As far as the actual program goes, And we talked about this, right? I think that from what I'm looking at, I think giving you Thursdays as a day, either off or if you really wanted to, you could do something that day, like a walk or something.
00:19:22
David Arnold
Yeah.
00:19:23
wegettodothis
I think that might be something worth trying.
00:19:25
David Arnold
Okay.
00:19:26
wegettodothis
You know, if you're feeling run down from six days a week, I don't think you need to run six days a week. I really don't.
00:19:30
David Arnold
Yeah.
00:19:30
wegettodothis
I think that run, you know, I think we go, I think we try five days a week and see how how your body reacts to it.
00:19:32
David Arnold
Yeah.
00:19:36
wegettodothis
And you're still. getting Going to be getting 35 to 40 miles with how intense two of your days are a week right now I think that's a ah totally fine thing to do.
00:19:47
David Arnold
yeah
00:19:47
wegettodothis
um I I still think getting trying to get two days of strengthen Would still be beneficial and if I were you I would try to do those on Wednesday and Saturday
00:19:53
David Arnold
Yeah.
00:20:01
David Arnold
Yeah.
00:20:01
wegettodothis
if you can, and keep your two rest days as chill days. Go for a walk, just chill out. That also gives us the opportunity on those two days to have those high protein days, higher protein days.
00:20:06
David Arnold
Okay.
00:20:11
wegettodothis
So I think we should try that. What do you think?
00:20:13
David Arnold
that Yeah, let's do that. i
00:20:16
wegettodothis
um
00:20:17
David Arnold
I mean, like I don't, like I say mentally, I want to go harder, but my body's kind of telling me like, you need to slow down. You need a little more of a break in here, like for recovery. So I think it, I think it makes sense to try that.
00:20:32
wegettodothis
All right, I'm going to update that then.
00:20:41
wegettodothis
More protein there. So your schedule is going to look then, typically Monday you'll do a longer run.
00:20:53
wegettodothis
um of six to eight miles. Tuesday will go four easy with those strides still. Wednesday will be a dedicated speed day of what we've been doing, probably track related.
00:21:05
wegettodothis
I'm still going to mix in a threshold run at least once every two weeks. Your long run that you do a lot of times when you come to those, they'll be like threshold runs.
00:21:16
wegettodothis
So you don't need to do like that will be the focus run.
00:21:16
David Arnold
Yeah.
00:21:19
wegettodothis
Thursday will take off.
00:21:23
wegettodothis
Friday will be four easy and strides. Saturday will be either a long run or a longer workout again. And then Sunday will take completely off. How's that sound?
00:21:32
David Arnold
Sounds like a plan.
00:21:38
wegettodothis
And then yeah pull up my little questions that I have.
00:21:59
wegettodothis
As far as the actual workouts go, obviously they've been hard. How are you liking them?
00:22:06
David Arnold
I like the workouts. They've been on the, probably on the slightly too challenging side. I'd also say that like when I see pace goals, like my objective is to always beat them. So like, especially on the, on the, on the track workout ones, like I'm always trying to hit the two hundreds faster than the pace target. So if I actually listened to the pace target and like,
00:22:32
David Arnold
ah just tried to hit the pace target versus faster than the pace target, like that might help.
00:22:38
wegettodothis
All right, I'm going to leave a note in here for that as well. ah Here's your, here's one of your big goals for the next two, next few weeks. Don't go above the pace targets. Not only that, they are ranges for a reason. So for example, next week when we have this tempo workout and then two hundreds, right? I put in three and a half miles at 711 to 647 pace.
00:23:04
wegettodothis
Right? That is a 24 second buffer range. Your true threshold is from like the test we did is roughly like 7.03 maybe sub seven, right?
00:23:18
wegettodothis
For what you can hold for um lactate threshold for what you can hold for an hour typically.
00:23:21
David Arnold
Yeah.
00:23:23
wegettodothis
Right? So this is the range is there for a reason.
Adapting to Conditions and Group Dynamics
00:23:29
wegettodothis
Right? It gives, okay, one, I want you specifically near that um specific spot where you're starting to produce a lot of lactic acid, but I don't want you producing so much where it turns into like a race effort or your legs start to get too heavy where you can't push through and you're not actually getting the gains you want.
00:23:32
David Arnold
yeah
00:23:47
wegettodothis
And then you actually get more fatigued, right? That's number one. We're trying to just float right below that line.
00:23:54
David Arnold
Yeah, yep.
00:23:54
wegettodothis
right of that lactate threshold. mic In addition to that, the range is there too, because if you go up a hill, your your pace is going to change. right If you're going down a hill, that's probably that 647.
00:24:07
wegettodothis
If you're going up a hill, it's probably that 711.
00:24:07
David Arnold
Yep.
00:24:10
wegettodothis
right And I hear you because I do the same, I do the same stuff as an athlete too. If I hit a hill, I'm like, you know, if I do this workout, I'm starting at 647 and I'm going to try like, you know, if I'm, if I'm not, and if I'm going above 647, like, oh, I'm mentally losing.
00:24:25
wegettodothis
That's not the case. We need to, we need to all work through this. That's not the case.
00:24:27
David Arnold
yeah yeah
00:24:29
wegettodothis
You're not even losing if you're below seven or 11. That's probably just your body telling you something, right? So try to just be in that pace range. I would, I would urge you to think, Of the, like for this run specifically, since we're using it as an example, don't go below 647 period.
00:24:44
David Arnold
Yeah.
00:24:46
wegettodothis
Do your best.
00:24:46
David Arnold
Okay.
00:24:47
wegettodothis
Even if you have to slow down while you're going down a hill, don't go below 647.
00:24:48
David Arnold
yeah
00:24:51
wegettodothis
Okay.
00:24:51
David Arnold
Okay.
00:24:51
wegettodothis
And then the 200s, especially. No, it depends on the workout a little bit on this workout. The 200s are there simply to get your legs turning over a little faster.
00:25:03
wegettodothis
While they're fatigued it's think about those as like now you're in a race and you're working on that final push, right? So if I put in or I do Six two hundreds here after you do a three and a half mile tempo run at 6 to 5 45 pace and you go run them at 5 flat pace there is Like in in what world or race, are you going to finish at a five flat pace?
00:25:32
wegettodothis
Make, you know what I'm saying?
00:25:34
David Arnold
Yeah.
00:25:35
wegettodothis
Right. So think about, think about that. I'm purposely practicing. You're probably going to, if you do a hard five K or if you do a hard, even a hard half that last 20 seconds, if you kick it in, yeah, you might get under six, right?
00:25:48
wegettodothis
You're probably not going to get to five, but you, you might get under six.
00:25:51
David Arnold
right Yeah, got it.
00:25:52
wegettodothis
You probably will get under six, right? So good it gives you that practice of running that faster clip. Okay. Um, So yeah, there's there's one thing that you can also focus on. Stay within those pace ranges, okay?
00:26:04
wegettodothis
That could be a big reason why you're feeling fatigued too. And the long run we did, that long run we did, I think also i probably took it out of you a little bit too.
00:26:07
David Arnold
yeah Yeah, that was pretty hard and I was trying to keep up with Aaron and Landon and I did a really hard mile in there and it was it was a lot.
00:26:20
wegettodothis
Yeah, you know, I get, you know, wanting to run with the lead pack too, but also, You know, I was there, right?
00:26:31
wegettodothis
And I could have went and ran with Aaron and landed. I didn't. I felt pretty good this week. So, you know, so that's just ego, right?
00:26:37
David Arnold
address
00:26:40
David Arnold
Oh, totally.
00:26:41
wegettodothis
Just kind of thinking, you know, where where's my body truly at? So, um
00:26:46
David Arnold
Totally.
The Impact of Coaching
00:26:48
David Arnold
I gotta go easier. I gotta go easier on the group run tomorrow.
00:26:48
wegettodothis
think about that too.
00:26:53
wegettodothis
Yeah, I think that's a good idea. um Okay, so I think we I don't think we need to adjust the pace ranges.
00:26:58
David Arnold
Yeah.
00:26:59
wegettodothis
I think you just need to hit the pace ranges And slow it down
00:27:02
David Arnold
Yeah. Yeah. And I, I agree. I mean, I think the other thing is like adjusting for conditions too. Like you mentioned Hills, but like when the weather's hot or I got a crappy night of sleep or whatever, like taking that into account and thinking of it more of as an effort than a pace. Cause still in my head, like I still, like it could be a hot humid day. I slept bad and I'm going on a hilly route and I still want to hit that top end of the pace range. So I think.
00:27:35
David Arnold
trying to think of it more as the effort and taking into account other factors too and easing up for those.
00:27:43
wegettodothis
There you go. There's a nice little, there's a nice challenge for you the next couple of weeks. Long run wise this weekend, I'm biking. I think I told you this. So I'm biking for this one.
00:27:54
wegettodothis
So I'm gonna pack mule a little bit. So feel free to bring water or whatnot. And I can hold it if you want, or you can, you can hold it too.
00:27:59
David Arnold
Awesome.
00:28:01
wegettodothis
I don't think there's a designated workout this week. Taily has 4 easy, 4 at sub 8 pace. But that's only eight, obviously.
00:28:12
wegettodothis
So you could do, you know, you could do that with her and then do your, your six.
00:28:14
David Arnold
Yeah.
00:28:16
wegettodothis
You could, I'm sure that's what Aaron and Landon actually land.
00:28:16
David Arnold
Yeah.
00:28:19
wegettodothis
Landon's not coming. I'm sure that's what the group's probably going to do. And then they're going to probably attack. I don't know. We'll see who, who shows up again, but this is going to be all on, uh, Hills again to remember. So it'll be good, a good practice for that.
00:28:31
wegettodothis
Okay.
00:28:34
wegettodothis
Um,
00:28:37
wegettodothis
Any other things that we need to specifically talk about? Any specific questions from your end?
00:28:49
David Arnold
think we covered it all.
00:28:51
wegettodothis
How am I doing as a coach? What do you need more from me? Pretend like this isn't recorded.
00:28:58
David Arnold
Yeah, I mean, I think you've covered that today too. Like i I am always naturally going to push myself too hard. So I think, you know, some people might need like the motivation and to be pushed and I probably need the opposite to to be told not to go too hard and like when to rest and when to recover is probably more of the help of coaching that I need.
00:29:23
David Arnold
But I think, I think we covered that some of, some of that today, but I, I naturally, I'm not going to do that on my own.
00:29:23
wegettodothis
Okay. All right, cool.
00:29:30
David Arnold
Like I want to go, I want to go as hard as I can, as much as my body will allow. And sometimes like my body just tells me, no, thanks. You're 41 years old.
00:29:40
David Arnold
Now you're not 20 anymore.
00:29:43
wegettodothis
But you also at the beginning of this talk to 41, you're the fastest you've ever been, which is, you know, so
00:29:47
David Arnold
Right. Yeah.
00:29:50
wegettodothis
Think about that too, don't don't downplay V in 41 necessarily, but I will say, I wouldn't say you're abnormal. I would say at least 50% of the people I work with, I have to kind of, and part of the reason I think that's why they want to you know work with a coach is so that they know exactly what pace range is to hit.
00:30:03
David Arnold
Yeah.
00:30:08
wegettodothis
Remember, there's a reason you're hitting those pace ranges. We're hit we're specifically working on specific ranges in the body, right? So just remember that.
00:30:19
David Arnold
Yeah.
00:30:20
wegettodothis
Um, well, cool. Thanks for coming on. If you could one more question and put you on the spot. You've worked with a coach. This is a little bit, you know, for people who haven't ever worked with the coach, you worked with the coach, you worked with me for about a year, like two years ago, and then you, you're working with me again now.
00:30:36
wegettodothis
Um, so you've worked with a coach for quite a while overall. What, uh, what do you like about having a run coach as, as, uh, someone on your team?
00:30:46
David Arnold
Yeah, I mean, I've just learned a ton and I've learned a ton that I can apply with or without a coach. I've learned a ton about different running paces, threshold workouts, speed workouts, different types of workouts to do, taking rest weeks, how to lift, when to lift, what sort of muscle groups to focus on. So like what what I love about run coaching or having a run coach or what I've loved about working with you is how much I've been able to learn and take from the process that I can can apply and in my routine.
00:31:25
wegettodothis
Cool. Thanks for the nice words. And hopefully our listeners learn something. I'll post this at some point in the next couple of weeks here on our podcast. And I'll also probably post a couple of pictures from the app and the workouts we talked about today too, so people can follow along. But David, thank you for being here so much. I'm going to stop the recording now. It was great. You can hang around though. but I'm going to stop the recording. And for all of our listeners, hope you learned something. Peace out.
00:31:54
David Arnold
Thank you.