Yeah,

I think one of the things to unlearn was just calories are calories in the sense of like, my dad has a sweet tooth, I have a sweet tooth.

And so if I was playing the game of like, okay, you can have 2000 calories today, and I would make 1600 of those from like a sugary this or that.

And so I was starving all the time, like because I was eating a bunch of cookies or Pop-Tarts or this or that.

And yes, calories are calories in one sense.

But on the other hand, like my body wasn't actually getting what it wanted or needed.

And so starting to learn this idea of.

Yeah.

When do you sort of introduce that sort of thing? And how do you explain it to them? They're thinking, interval things? What's that sort of?

Yeah.

So I would say at least...

For most folks, the first three to six months that you're running is a lot of like your body adapting and kind of figuring out like what's happening, why are you making me do this? Yeah.

Which doesn't mean that we don't do any hard workouts, but probably not a lot because we're just trying to build that consistency.

But during that phase, we might do some hill repeats where I say, hey, find a steep hill and I want you to run really hard up it for 20 seconds.

And that's sort of the definition I'll give at that point.

What sort of, and I know you sometimes, you did say that it can, you can overanalyze your runs and it can sometimes affect yourself in terms of your training if you're not using a coach in terms of taking these the advice that's given on these websites for instance like Strava that it's you know your fitness level is so and so or you're comparing yourself to other things what kind of advice would you give to someone to sort of like getting on to something like that

So their question was what can people do if they no longer have the time to get the kilometers they need to train for something that's really long.

Yeah.

So, and it's harder to with trail races that have a lot of vert because your heart rate is going up with those Hills.

So it is harder in those scenarios than for a lot of road runners.

I think there's a couple things that can help.

One is, um, As long as you have had a number of months where you felt good and strong and injury-free, then... every other week adding in hill repeats.

So you will have a short, very short window where you're really spiking your heart rate, but you're going to be getting that leg strength, that power.

Do you have anything like that, a percentage that you try and keep the runs that go over that low heart rate threshold? Any percentage you try and keep that to?

So any tips for that?

Yeah, I love the treadmill, but it does...

Different scenarios make a difference.

So oftentimes in the gym, if you're not near a fan, it's hot.

And it being hotter is more uncomfortable.

We also have a natural tendency on the treadmill to run too close to the front.

Like we mentally think we're going to fly off the back.

Any tips there?