WEBVTT 00:00:23.390 --> 00:00:27.649 Welcome to not another running podcast. I'm your 00:00:27.649 --> 00:00:30.809 host line six Today we're calling out one of 00:00:30.809 --> 00:00:33.770 the biggest fitness killers hiding in plain sight. 00:00:34.210 --> 00:00:38.030 Running your easy days too hard. You know exactly 00:00:38.030 --> 00:00:41.329 how it happens. Pace creeping faster, heart rate 00:00:41.329 --> 00:00:43.509 drifting higher. All because you don't want to 00:00:43.509 --> 00:00:46.289 look slow. Maybe you're chasing that pretty Strava 00:00:46.289 --> 00:00:49.090 upload. Telling yourself you're feeling good 00:00:49.090 --> 00:00:52.229 when really you're just feeding your ego. I mean 00:00:52.229 --> 00:00:55.329 let's be honest. That's not confidence. That's 00:00:55.329 --> 00:00:58.789 insecurity with the GPS watch. Stop being a peacock. 00:00:58.909 --> 00:01:01.369 and keep it real because when it's time to actually 00:01:01.369 --> 00:01:04.349 put out you and that peacock ego are nowhere 00:01:04.349 --> 00:01:08.090 to be found because easy runs aren't about proving 00:01:08.090 --> 00:01:11.549 anything they're about building something and 00:01:11.549 --> 00:01:13.849 every time you turn them into a low -grade race 00:01:13.849 --> 00:01:16.750 you're not getting tougher you're just sabotaging 00:01:16.750 --> 00:01:20.890 your progress that my friend is peacocking and 00:01:20.890 --> 00:01:23.709 today we're shutting it down we're talking about 00:01:23.709 --> 00:01:26.870 what easy effort actually means how heart rate 00:01:26.870 --> 00:01:30.060 zones keep them honest and why real discipline, 00:01:30.140 --> 00:01:32.939 not flashy splits, is what actually makes you 00:01:32.939 --> 00:01:36.420 faster. Before we start, I want to share a story 00:01:36.420 --> 00:01:40.739 from a listener, Antoine Cook. My name is Antoine 00:01:40.739 --> 00:01:43.480 Cook, and I'm a runner based in Charlotte, North 00:01:43.480 --> 00:01:47.299 Carolina. I got into running during COVID 2020. 00:01:48.079 --> 00:01:50.819 I had gained about 30 pounds, and despite never 00:01:50.819 --> 00:01:54.239 liking running, I bought a Peloton bike just 00:01:54.239 --> 00:01:57.780 to stay active between home workouts. By the 00:01:57.780 --> 00:02:01.879 end of 2021, that consistency led me into a few 00:02:01.879 --> 00:02:06.079 local runs in Charlotte. Nothing serious at first, 00:02:06.280 --> 00:02:09.319 just movement and community. Everything shifted 00:02:09.319 --> 00:02:14.039 in 2022 when I joined Black Man Run. Being surrounded 00:02:14.039 --> 00:02:17.340 by men older than I, and others who had been 00:02:17.340 --> 00:02:20.099 running for less time, yet training for half 00:02:20.099 --> 00:02:23.780 and full marathons, made me realize that if they 00:02:23.780 --> 00:02:27.500 could do it, so could I. I took the leap, entered 00:02:27.500 --> 00:02:31.780 the 2023 New York City Marathon lottery. I didn't 00:02:31.780 --> 00:02:35.039 get in, but I fundraised through charity and 00:02:35.039 --> 00:02:38.159 earned my spot. That race was hard, but addictive, 00:02:38.560 --> 00:02:42.400 and it changed how I saw myself. Since then, 00:02:42.400 --> 00:02:45.780 I've committed to running the world majors. Now 00:02:45.780 --> 00:02:48.479 all seven with the addition of Sydney. Since 00:02:48.479 --> 00:02:51.800 2023, I haven't stopped training. I work with 00:02:51.800 --> 00:02:55.139 a coach, follow my plan, and stay consistent. 00:02:55.479 --> 00:02:58.680 through work, family, and life's curve balls. 00:03:00.280 --> 00:03:02.819 My purpose in running goes beyond medals. I lost 00:03:02.819 --> 00:03:06.139 my father in 2013, and becoming the healthiest 00:03:06.139 --> 00:03:09.439 version of myself is my way of defying the odds 00:03:09.439 --> 00:03:12.620 and doing everything I can to be present and 00:03:12.620 --> 00:03:16.659 around longer for my kids. Running is my anchor 00:03:16.659 --> 00:03:19.979 for longevity, discipline, and mental clarity. 00:03:20.860 --> 00:03:24.060 Outside of running, I also lift regularly. and 00:03:24.060 --> 00:03:27.780 enjoy pushing my fitness in new ways. Once I 00:03:27.780 --> 00:03:31.340 complete all the seven majors, I plan to explore 00:03:31.340 --> 00:03:33.780 Ironman events, high rocks, or even stepping 00:03:33.780 --> 00:03:36.800 on stage for a bodybuilding competition. For 00:03:36.800 --> 00:03:38.680 me, it's about movement, growth, and staying 00:03:38.680 --> 00:03:41.680 committed to my health. Thank you for creating 00:03:41.680 --> 00:03:44.560 a space for stories and real runners. I appreciate 00:03:44.560 --> 00:03:47.520 the opportunity to share mine. Thanks for sharing 00:03:47.520 --> 00:03:50.139 your story, Antoine. This is exactly what Not 00:03:50.139 --> 00:03:52.939 Another Running Podcast is about, community. 00:03:53.389 --> 00:03:56.349 giving real runners a platform to share, inspire, 00:03:56.409 --> 00:03:59.590 and show the work that it takes. Every voice 00:03:59.590 --> 00:04:02.789 matters here. This podcast in our community wants 00:04:02.789 --> 00:04:05.270 to hear from all of you. If you have a story 00:04:05.270 --> 00:04:07.789 or anything about running that speaks to you, 00:04:08.129 --> 00:04:11.210 send it in to notanotherrunningpodcast at gmail 00:04:11.210 --> 00:04:14.349 .com. This is about all of us pushing, learning, 00:04:14.530 --> 00:04:17.569 and growing. All right. Let's jump into today's 00:04:17.569 --> 00:04:20.670 topic. Based on my research. I want to break 00:04:20.670 --> 00:04:22.870 down the five heart rate training zones in the 00:04:22.870 --> 00:04:25.810 simplest way possible Now I'm not a health expert 00:04:25.810 --> 00:04:28.449 or a fitness coach But this is what I've learned 00:04:28.449 --> 00:04:30.649 and what I feel every runner should understand 00:04:30.649 --> 00:04:35.529 to get real results First up is zone one recovery 00:04:35.529 --> 00:04:39.110 very easy 50 to 60 percent of your max heart 00:04:39.110 --> 00:04:42.550 rate This is your absolute easy pace the kind 00:04:42.550 --> 00:04:44.930 of run where you could have a full conversation 00:04:44.930 --> 00:04:48.629 It's not about speed or showing off It's about 00:04:48.629 --> 00:04:51.930 flushing your legs, aiding in recovery, increasing 00:04:51.930 --> 00:04:54.490 mitochondria, and building a base without stressing 00:04:54.490 --> 00:04:57.930 your body. Most runners skip this, but it's the 00:04:57.930 --> 00:05:02.490 foundation. Next up is zone two. This is endurance 00:05:02.490 --> 00:05:06.769 easy zone. 60 to 70 % of your max heart rate. 00:05:07.529 --> 00:05:09.970 This is a bread and butter zone for long -term 00:05:09.970 --> 00:05:13.050 fitness. You're still comfortable, but your body's 00:05:13.050 --> 00:05:16.410 learning to burn fat efficiently. Build mitochondria 00:05:16.410 --> 00:05:19.730 and strengthen your cardiovascular system. Run 00:05:19.730 --> 00:05:22.610 here consistently and your aerobic engine grows, 00:05:23.189 --> 00:05:27.110 quietly without any drama. Next up is zone three. 00:05:27.610 --> 00:05:31.569 This is a moderate pay zone, 70 to 80 % of your 00:05:31.569 --> 00:05:34.129 max heart rate. This is where it starts to get 00:05:34.129 --> 00:05:36.790 uncomfortable. You're pushing the effort, but 00:05:36.790 --> 00:05:39.930 you can still talk in short sentences. It's a 00:05:39.930 --> 00:05:42.769 useful zone, but if you do it too much on easy 00:05:42.769 --> 00:05:45.750 days, You're flirting with peacocking, looking 00:05:45.750 --> 00:05:48.990 fast without building real fitness. After zone 00:05:48.990 --> 00:05:52.449 three is obviously zone four. This is the hard 00:05:52.449 --> 00:05:57.129 stuff. 80 to 90 % of your heart rate max. You 00:05:57.129 --> 00:05:59.829 can sustain it for short periods of time, but 00:05:59.829 --> 00:06:02.490 it's not meant for every run. This zone builds 00:06:02.490 --> 00:06:05.230 your lactic threshold, teaches your body to run 00:06:05.230 --> 00:06:08.509 faster for longer periods of time, improves race 00:06:08.509 --> 00:06:11.189 pace strength, strengthens your heart and endurance 00:06:11.189 --> 00:06:15.250 under stress. and builds mental toughness. Strategic 00:06:15.250 --> 00:06:18.930 work here pays off, but overdo it and your easy 00:06:18.930 --> 00:06:23.430 runs will suffer. Last but not least is zone 00:06:23.430 --> 00:06:28.149 five. This is max effort, 90 to 100 % of your 00:06:28.149 --> 00:06:32.129 max heart rate. Think intervals, sprints, short 00:06:32.129 --> 00:06:35.990 bursts. It increases top end speed, trains explosive 00:06:35.990 --> 00:06:40.069 power, pushes your VO2 max. This is not for everyday 00:06:40.069 --> 00:06:43.120 training. It's where you test the limits, shock 00:06:43.120 --> 00:06:46.459 the system, and improve peak performance. It's 00:06:46.459 --> 00:06:50.819 flashy, but it's only useful when used sparingly. 00:06:51.300 --> 00:06:53.860 So the next question is, how do you come up with 00:06:53.860 --> 00:06:57.000 your specific training zones? First off, you 00:06:57.000 --> 00:07:00.180 need to know your max heart rate. A common known 00:07:00.180 --> 00:07:04.980 formula is 220 minus your age. Or you could use 00:07:04.980 --> 00:07:08.399 a more accurate method known as the Tanaka formula, 00:07:08.939 --> 00:07:13.250 which is 0 .7 multiply by your age, subtract 00:07:13.250 --> 00:07:17.490 it from 208. This is an estimate, but for the 00:07:17.490 --> 00:07:19.730 most accurate max heart rate, you would need 00:07:19.730 --> 00:07:22.970 to go have it tested in a lab. Once you know 00:07:22.970 --> 00:07:25.230 your max heart rate, you're ready to get your 00:07:25.230 --> 00:07:27.709 heart rate training zones. The simple way to 00:07:27.709 --> 00:07:30.970 do this would be to multiply your max heart rate 00:07:30.970 --> 00:07:34.170 by the percentage range of each training zone. 00:07:34.990 --> 00:07:38.050 However, a method I prefer is the Kravonin formula, 00:07:38.250 --> 00:07:40.490 which uses heart rate reserve. the difference 00:07:40.490 --> 00:07:42.990 between your max heart rate and your resting 00:07:42.990 --> 00:07:46.370 heart rate. Basically, it factors in how fit 00:07:46.370 --> 00:07:49.329 your heart already is, not just your max heart 00:07:49.329 --> 00:07:52.310 rate. Think of this. You take two 40 -year -old 00:07:52.310 --> 00:07:55.310 males with the same max heart rate, one that 00:07:55.310 --> 00:07:58.550 exercises, one that doesn't. They would have 00:07:58.550 --> 00:08:01.970 the same training zones. The Corvonen formula 00:08:01.970 --> 00:08:05.050 prevents this and tailors your zones to your 00:08:05.050 --> 00:08:07.769 fitness level. My personal training zones are 00:08:07.769 --> 00:08:12.670 as follows, zone one. 124 to 139 beats per minute. 00:08:13.149 --> 00:08:18.449 Zone two, 139 to 154 beats per minute. Zone three, 00:08:18.990 --> 00:08:24.709 154 to 170 beats per minute. Zone four, 170 to 00:08:24.709 --> 00:08:29.490 185 beats per minute. And zone five, 185 to 200 00:08:29.490 --> 00:08:33.090 beats per minute. These training zones may seem 00:08:33.090 --> 00:08:36.279 high at a glance. But as I stated, the Kravonin 00:08:36.279 --> 00:08:39.340 formula takes into account how fit you already 00:08:39.340 --> 00:08:43.519 are. With that said, on my recovery runs, I try 00:08:43.519 --> 00:08:46.919 not to ever let my heart rate creep above 142 00:08:46.919 --> 00:08:50.480 beats per minute. I say most of my recovery runs, 00:08:50.500 --> 00:08:54.840 my heart rate sits between 125 and 137 beats 00:08:54.840 --> 00:08:58.919 per minute. Why? Because recovery runs are exactly 00:08:58.919 --> 00:09:03.620 that, recovery runs. Right now, zone two training 00:09:03.620 --> 00:09:07.320 is the biggest trend in running. Everywhere you 00:09:07.320 --> 00:09:10.700 look, zone two is being promoted. And the reason 00:09:10.700 --> 00:09:15.580 why is because when done right, it works. I started 00:09:15.580 --> 00:09:20.019 focusing on running in zone two in October of 00:09:20.019 --> 00:09:24.340 2023. I was listening to a podcast and this guy 00:09:24.340 --> 00:09:26.899 was talking about low heart rate training and 00:09:26.899 --> 00:09:31.259 it made so much sense. You know what? I'm gonna 00:09:31.259 --> 00:09:33.279 stop gatekeeping and I'm gonna keep it a -being 00:09:33.279 --> 00:09:36.940 with you. The name of this podcast is Run Planet 00:09:36.940 --> 00:09:42.259 365. And it's by far my favorite podcast. So 00:09:42.259 --> 00:09:44.759 if you get a chance, go and check that podcast 00:09:44.759 --> 00:09:49.820 out. But like I was saying, he convinced me to 00:09:49.820 --> 00:09:53.039 start doing zone two running. And pretty much 00:09:53.039 --> 00:09:56.059 when I first started, I was humbled right away. 00:09:57.059 --> 00:10:01.629 I remember I'd go out on the run. and I'm sitting 00:10:01.629 --> 00:10:04.750 here trying not to let my heart rate go above 00:10:04.750 --> 00:10:08.730 142 beats, and I'm looking down at my watch, 00:10:09.289 --> 00:10:12.850 and it's saying I'm at 145 beats, and I'm running 00:10:12.850 --> 00:10:15.269 at, like, a 10 -minute pace, and I was like, 00:10:15.269 --> 00:10:19.309 man, this is terrible. So I had to slow down. 00:10:20.309 --> 00:10:24.570 Around that time, I had just started doing high 00:10:24.570 --> 00:10:28.149 -mileage training to where every Wednesday and 00:10:28.149 --> 00:10:31.049 Saturday... I was dropping 20 -mile long runs. 00:10:31.970 --> 00:10:35.870 I did so many of them, I code -named them the 00:10:35.870 --> 00:10:41.950 20Ps. Anyhow, going on runs that long, having 00:10:41.950 --> 00:10:44.889 to run that slow at this time, to stay in zone 00:10:44.889 --> 00:10:48.509 two, I'm running 11, 12 -minute miles just to 00:10:48.509 --> 00:10:54.429 stay under 140 beats. And if you ever are paying 00:10:54.429 --> 00:10:56.009 attention to your watch while you're running 00:10:56.009 --> 00:10:58.529 and looking at your heart rate, you know... If 00:10:58.529 --> 00:11:01.690 you burp mysteriously, your heart rate, it goes 00:11:01.690 --> 00:11:05.429 down. So anytime I'd be going up this big hill 00:11:05.429 --> 00:11:09.009 called Capitol Hill, I'd start burping so I wouldn't 00:11:09.009 --> 00:11:12.669 have to slow down on my run. I'd burp, oh, yay, 00:11:12.870 --> 00:11:14.789 look, I'm at 130 -something beats. I'm gonna 00:11:14.789 --> 00:11:17.450 keep going up this hill. But I was cheating. 00:11:18.269 --> 00:11:22.450 So eventually, I decided to stop cheating, humble 00:11:22.450 --> 00:11:26.110 myself, and start walking up the hill. It was 00:11:26.110 --> 00:11:29.490 embarrassing, but... there was a reason behind 00:11:29.490 --> 00:11:32.649 it. I knew to get to where I wanted to go, I 00:11:32.649 --> 00:11:36.210 needed to stop being a peacock and just do what 00:11:36.210 --> 00:11:38.570 the program called for. So I started walking 00:11:38.570 --> 00:11:41.029 up that hill. Every time I do my 20 pieces, I 00:11:41.029 --> 00:11:44.809 just walk. And then I took it a step further. 00:11:44.830 --> 00:11:47.669 I'm like, well, if I'm gonna walk, I'm gonna 00:11:47.669 --> 00:11:50.309 be out here building some muscles. So I start 00:11:50.309 --> 00:11:53.470 flexing my calves, flexing my glutes, hamstrings 00:11:53.470 --> 00:11:56.149 as I was going up the hill. So... Yeah, I was 00:11:56.149 --> 00:11:58.669 walking, but I was doing a little bit more than 00:11:58.669 --> 00:12:03.490 just walking So I'd say after about maybe two 00:12:03.490 --> 00:12:06.750 months. I started noticing that I could run it 00:12:06.750 --> 00:12:12.789 like a 10 30 pace and be around 136 beats per 00:12:12.789 --> 00:12:15.409 minute and it felt good because I knew I was 00:12:15.409 --> 00:12:18.809 progressing and I kept that going the whole winter 00:12:18.809 --> 00:12:22.049 all the way through spring and by time April 00:12:22.049 --> 00:12:24.899 rolled around I was cracking those 20 pieces 00:12:24.899 --> 00:12:28.299 off, running at a nine -minute pace zone and 00:12:28.299 --> 00:12:31.899 standing well under 140 beats. And I actually 00:12:31.899 --> 00:12:34.559 felt good about myself to come from having to 00:12:34.559 --> 00:12:37.519 do it at 12 minutes to now doing it at nine minutes. 00:12:37.700 --> 00:12:41.480 That told me that, in fact, I had got more fitter. 00:12:41.659 --> 00:12:45.399 And since my zone two paces went to the right, 00:12:45.519 --> 00:12:48.740 my slower ranges went to the left, that meant 00:12:48.740 --> 00:12:52.490 my faster ranges went to the left as well. For 00:12:52.490 --> 00:12:58.509 instance, at a 630 pace, my heart rate in the 00:12:58.509 --> 00:13:04.330 beginning was 175 beats. Now at a 630 pace, my 00:13:04.330 --> 00:13:07.830 heart rate's more close to like 168 beats. And 00:13:07.830 --> 00:13:10.789 that's what's cool about training in the low 00:13:10.789 --> 00:13:13.389 heart rate zones is you're building that aerobic 00:13:13.389 --> 00:13:15.789 capacity, you're building that engine, you're 00:13:15.789 --> 00:13:18.690 getting that mitochondria. And a lot of people, 00:13:18.690 --> 00:13:23.759 they neglect that thinking. Ah, I gotta impress 00:13:23.759 --> 00:13:28.620 these cats on Strava. Nah, player, you just need 00:13:28.620 --> 00:13:32.799 to slow down and chill. Seriously, though, running 00:13:32.799 --> 00:13:35.759 in zones one and two unlocks so many benefits 00:13:35.759 --> 00:13:38.980 to your running. It speeds up your recovery after 00:13:38.980 --> 00:13:42.159 hard sessions. It improves blood flow and oxygen 00:13:42.159 --> 00:13:44.740 delivery to muscles. It teaches your body how 00:13:44.740 --> 00:13:47.639 to burn fat more efficiently. Like, who doesn't 00:13:47.639 --> 00:13:50.740 want to burn fat? It strengthens your heart and 00:13:50.740 --> 00:13:54.480 lungs. It improves endurance and running economy. 00:13:54.980 --> 00:13:58.399 It also allows you to increase your mileage without 00:13:58.399 --> 00:14:02.620 risking to get injured. Last but not least, it 00:14:02.620 --> 00:14:05.580 increases mitochondria. Think of mitochondria 00:14:05.580 --> 00:14:08.799 as the engine of your cells, the tiny powerhouses 00:14:08.799 --> 00:14:12.659 that turn fuel into energy. And that's why easy 00:14:12.659 --> 00:14:15.740 runs matter. Build a mitochondria, flush and 00:14:15.740 --> 00:14:18.570 fatigue. land the foundation for real progress 00:14:18.570 --> 00:14:21.629 but here's the sad truth too many runners out 00:14:21.629 --> 00:14:23.509 there act like they're something they're not 00:14:23.509 --> 00:14:27.370 they push past their means on easy days turning 00:14:27.370 --> 00:14:31.669 recovery into a low -grade race that's peacocking 00:14:31.669 --> 00:14:35.070 flashy effort for their timeline not for results 00:14:35.070 --> 00:14:38.889 i see it all the time someone will post a run 00:14:38.889 --> 00:14:43.350 and say x amount of miles easy zone too and the 00:14:43.350 --> 00:14:45.789 pace they're running is maybe 30 seconds slower 00:14:45.789 --> 00:14:50.049 than their Marathon PR, and their heart rate 00:14:50.049 --> 00:14:53.370 is teetering at low zone three. No sir, that 00:14:53.370 --> 00:14:56.289 is not zone two. That is what I like to call 00:14:56.289 --> 00:15:00.289 low budget zone two. Personally, I can go out 00:15:00.289 --> 00:15:03.269 on a run and run sub seven minute miles and still 00:15:03.269 --> 00:15:06.590 be in upper zone two range, but it's like this. 00:15:07.210 --> 00:15:10.409 If the legal alcohol limit to drive is 0 .08, 00:15:11.029 --> 00:15:14.460 why would I go to a bar and drink until I'm at 00:15:14.460 --> 00:15:17.580 .07 and then get in the car and go drive. That's 00:15:17.580 --> 00:15:19.820 just foolish. And that's the same exact thing 00:15:19.820 --> 00:15:22.940 people do when they say they're going out on 00:15:22.940 --> 00:15:27.240 a easy zone two run. When I first started running, 00:15:27.620 --> 00:15:31.059 I associated any run that wasn't an all out effort 00:15:31.059 --> 00:15:34.799 as easy. I think oftentimes many runners go out 00:15:34.799 --> 00:15:37.720 on a run and just because it didn't feel hard, 00:15:38.299 --> 00:15:41.659 they assume that it's easy, but really it's a 00:15:41.659 --> 00:15:44.879 moderate effort. Your zone two runs should be 00:15:44.879 --> 00:15:48.600 significantly slower than your race pace. Literally, 00:15:49.240 --> 00:15:51.720 there are some days that I'm running my zone 00:15:51.720 --> 00:15:56.399 two miles in 11, 12 minutes. It just depends 00:15:56.399 --> 00:15:58.980 on what my body, how my body feels, what my body 00:15:58.980 --> 00:16:02.220 wants to do. And I'm okay with that because I've 00:16:02.220 --> 00:16:04.500 matured as a runner. I understand the purpose 00:16:04.500 --> 00:16:08.639 behind it and what the goal is. So if the biggest 00:16:08.639 --> 00:16:11.639 benefits of training in zone one and two is building 00:16:11.639 --> 00:16:14.139 mitochondria, Why would you speed up and run 00:16:14.139 --> 00:16:17.580 faster on a recovery day? For instance, we have 00:16:17.580 --> 00:16:20.620 two runners, same exact ability, running six 00:16:20.620 --> 00:16:24.519 miles. Runner A finishes in 50 minutes at zone 00:16:24.519 --> 00:16:29.320 two. Runner B finishes in 65 minutes in zone 00:16:29.320 --> 00:16:32.340 two. Runner B is going to build more mitochondria, 00:16:32.620 --> 00:16:35.620 period. I need you guys to really listen to what 00:16:35.620 --> 00:16:38.639 I'm saying here. There is no nutritional value 00:16:38.639 --> 00:16:41.559 in trying to be a superhero on a recovery run. 00:16:41.879 --> 00:16:45.580 Save that peacocking man -character energy for 00:16:45.580 --> 00:16:49.139 workout days and races. Which brings me to my 00:16:49.139 --> 00:16:52.679 next point. I think it's super bush league and 00:16:52.679 --> 00:16:56.500 insensitive to post a run and say X amount of 00:16:56.500 --> 00:17:00.019 miles easy. Running is supposed to be inclusive 00:17:00.019 --> 00:17:03.100 and everyone is at a different place in their 00:17:03.100 --> 00:17:06.720 running journey. Your easy pace could be someone's 00:17:06.720 --> 00:17:09.480 dream race pace. You may not think it's rude 00:17:09.480 --> 00:17:13.670 or disrespectful. And at one time I didn't either 00:17:13.670 --> 00:17:16.589 until someone that I admire and respect as a 00:17:16.589 --> 00:17:20.029 runner told me how that type of stuff makes them 00:17:20.029 --> 00:17:23.470 feel and they were right. Call it recovery miles 00:17:23.470 --> 00:17:26.789 or don't call it anything. Let's be real here. 00:17:27.109 --> 00:17:30.349 None of us recreational runners are world -class 00:17:30.349 --> 00:17:33.609 record -breaking runners. So what's the point? 00:17:34.069 --> 00:17:36.730 Really, what are you proving? Either you're putting 00:17:36.730 --> 00:17:40.109 in zones one and two or you're putting out zones 00:17:40.109 --> 00:17:43.400 four and five. I'll use myself for an example. 00:17:43.700 --> 00:17:46.579 If I have a seven mile recovery run on Friday 00:17:46.579 --> 00:17:50.240 and a 20 mile run on Saturday with the last half 00:17:50.240 --> 00:17:53.779 at race pace, would it make sense for me to run 00:17:53.779 --> 00:17:57.339 my Friday run at the upper end of my zone two, 00:17:57.539 --> 00:18:02.380 let's say 650 per mile pace or in zones one, 00:18:02.819 --> 00:18:05.880 possibly low zone two at a 10 to 11 millimeter 00:18:05.880 --> 00:18:10.019 mile pace? Which two of those paces would facilitate 00:18:10.019 --> 00:18:13.819 me? being fresher for Saturday. I think we know 00:18:13.819 --> 00:18:16.759 the answer to that. Let's take it a step further. 00:18:17.180 --> 00:18:20.240 We have two runners both preparing for a race. 00:18:20.759 --> 00:18:23.839 Runner A does every run at the same intensity, 00:18:24.160 --> 00:18:27.640 same pace, all about peacocking for social media. 00:18:28.880 --> 00:18:31.339 Runner B uses a polarized training approach. 00:18:32.240 --> 00:18:35.099 OK, so they both have a 19 -mile run scheduled. 00:18:35.900 --> 00:18:39.660 Runner A goes out on their run, averages 720. 00:18:39.920 --> 00:18:44.640 per mile pace, runs their fastest run at a 7 00:18:44.640 --> 00:18:48.539 .05 pace. Now, runner B goes out on their 19 00:18:48.539 --> 00:18:52.440 mile run and finishes with an average 7 .35 pace 00:18:52.440 --> 00:18:56.000 per mile. However, they warm up for three miles 00:18:56.000 --> 00:18:59.619 at a nine minute mile pace, then runs four and 00:18:59.619 --> 00:19:02.759 a half miles at a 6 .13 pace, then runs three 00:19:02.759 --> 00:19:05.279 and a half miles at an 8 .50 pace, then runs 00:19:05.279 --> 00:19:08.059 four and a half miles at a 6 .13 pace, followed 00:19:08.059 --> 00:19:10.980 by a three and a half mile cool down. at 835 00:19:10.980 --> 00:19:14.380 pace. Now when these two runners post their runs 00:19:14.380 --> 00:19:17.740 on Strava, runner A, the person that averaged 00:19:17.740 --> 00:19:21.759 the 720 pace at a glance, looks like they worked 00:19:21.759 --> 00:19:25.259 harder and is the faster runner. But if you go 00:19:25.259 --> 00:19:28.259 and dig into the numbers, you would see not only 00:19:28.259 --> 00:19:31.539 did runner B work harder, but they actually hit 00:19:31.539 --> 00:19:35.900 faster paces than runner A. This is exactly what 00:19:35.900 --> 00:19:39.619 can be so deceiving about peacocking. not just 00:19:39.619 --> 00:19:42.740 to the audience, but to the peacocker. It makes 00:19:42.740 --> 00:19:45.940 you feel fast and elite, but really, you're just 00:19:45.940 --> 00:19:49.400 a scrub and a fancy pair of sneakers. I learned 00:19:49.400 --> 00:19:52.079 this lesson firsthand. I've made this mistake 00:19:52.079 --> 00:19:56.420 myself. So, I'm qualified to say it. And if you 00:19:56.420 --> 00:19:59.299 feel triggered, congratulations. You're Perry 00:19:59.299 --> 00:20:02.579 the Peacock. It's time to humble yourself and 00:20:02.579 --> 00:20:06.720 put the right work in. I'm not here to win hearts 00:20:06.720 --> 00:20:09.430 and minds. I'm here to be the best. and to challenge 00:20:09.430 --> 00:20:12.130 everyone listening to be their best. The thing 00:20:12.130 --> 00:20:14.789 is, these same cats you're out here trying to 00:20:14.789 --> 00:20:17.869 impress are not out there grinding with you. 00:20:18.170 --> 00:20:20.230 They're not there with you when you've trained 00:20:20.230 --> 00:20:23.049 your tail off just to come up short in the race. 00:20:23.509 --> 00:20:25.529 They're not there with you when you're looking 00:20:25.529 --> 00:20:28.490 in the mirror, staring at yourself, feeling hopeless, 00:20:28.730 --> 00:20:32.210 depressed, and like a failure, asking yourself, 00:20:32.890 --> 00:20:35.930 where did I go wrong? They're not with you when 00:20:35.930 --> 00:20:38.339 you're injured. They're not in your head when 00:20:38.339 --> 00:20:41.180 you're asking yourself, am I good enough? So 00:20:41.180 --> 00:20:44.279 why sabotage yourself being a peacock? Shut out 00:20:44.279 --> 00:20:48.880 the nonsense and focus. Remember, easy runs build 00:20:48.880 --> 00:20:52.480 engines, hard runs build speed, ego runs build 00:20:52.480 --> 00:20:55.920 nothing. Keep it easy, do the work, and thanks 00:20:55.920 --> 00:20:57.579 for listening. I'm out.