Mere Mortals

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After a challenging week four, Juan dives into his week 5 running phase, detailing how he managed post-sickness and his journey back to regular training. He shares unexpected insights about his pace and discusses the importance of listening to one's body. Juan also touches upon the mental aspect of running, the challenges of juggling life responsibilities with training, and some weight training details. Join as he navigates his way through the ups and downs of his 12-week running phase.

0:00 - Intro
1:10 - Overall Running Phase Goal
2:05 - Detailed View
7:10 - Learnings

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https://www.meremortalspodcast.com/meremortaltraining
https://www.meremortalspodcast.com/runningphase

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{"version":"1.0.0","segments":[{"speaker":"[Juan]","startTime":0.65,"endTime":5.152,"body":"Welcome back, mere mortalites to another"},{"speaker":"[Juan]","startTime":0.65,"endTime":5.152,"body":"edition of the mere mortals in motion. We've"},{"speaker":"[Juan]","startTime":5.172,"endTime":12.876,"body":"got week five, week five of the running"},{"speaker":"[Juan]","startTime":5.172,"endTime":12.876,"body":"phase and look, I'm smiling. And if you can"},{"speaker":"[Juan]","startTime":12.896,"endTime":17.519,"body":"see me, I do look a little bit happier"},{"speaker":"[Juan]","startTime":12.896,"endTime":17.519,"body":"because the sickness has gone of this 12 week"},{"speaker":"[Juan]","startTime":17.679,"endTime":21.061,"body":"running phase. If you tune into the"},{"speaker":"[Juan]","startTime":17.679,"endTime":21.061,"body":"last one, you might've heard the disappointment"},{"speaker":"[Juan]","startTime":21.561,"endTime":24.743,"body":"in the running phase and the training,"},{"speaker":"[Juan]","startTime":21.561,"endTime":24.743,"body":"because there basically was none and there"},{"speaker":"[Juan]","startTime":24.763,"endTime":28.965,"body":"was a lot of zeroed out running, however,"},{"speaker":"[Juan]","startTime":24.763,"endTime":28.965,"body":"it sort of improved in week five. There was"},{"speaker":"[Juan]","startTime":29.005,"endTime":34.279,"body":"a lot. A lot more running that was done."},{"speaker":"[Juan]","startTime":29.005,"endTime":34.279,"body":"Now it wasn't matching the plan still, unfortunately,"},{"speaker":"[Juan]","startTime":34.8,"endTime":37.521,"body":"but I'll talk through the summary and"},{"speaker":"[Juan]","startTime":34.8,"endTime":37.521,"body":"then we'll get into a little bit of the detail."},{"speaker":"[Juan]","startTime":37.541,"endTime":42.223,"body":"I think that's probably a better way"},{"speaker":"[Juan]","startTime":37.541,"endTime":42.223,"body":"to approach these weekly check-ins. And once"},{"speaker":"[Juan]","startTime":42.243,"endTime":46.144,"body":"again, there's weekly check-ins around"},{"speaker":"[Juan]","startTime":42.243,"endTime":46.144,"body":"the overall running phase. So this is sort"},{"speaker":"[Juan]","startTime":46.164,"endTime":49.106,"body":"of a guideline. Go check that out. If"},{"speaker":"[Juan]","startTime":46.164,"endTime":49.106,"body":"you want to go see the overall and why I'm"},{"speaker":"[Juan]","startTime":49.226,"endTime":52.847,"body":"actually doing this, go check out the"},{"speaker":"[Juan]","startTime":49.226,"endTime":52.847,"body":"foundational piece around that as well. So,"},{"speaker":"[Juan]","startTime":53.067,"endTime":58.886,"body":"and we actually talked through the reasons"},{"speaker":"[Juan]","startTime":53.067,"endTime":58.886,"body":"as to, you know, why, and how it actually looks"},{"speaker":"[Juan]","startTime":58.906,"endTime":62.668,"body":"in a more individualistic sense. So"},{"speaker":"[Juan]","startTime":58.906,"endTime":62.668,"body":"once again, in 12 week running phase, we're"},{"speaker":"[Juan]","startTime":62.688,"endTime":66.63,"body":"looking at week five, the yellow ones"},{"speaker":"[Juan]","startTime":62.688,"endTime":66.63,"body":"here, if you can see what I'm talking through,"},{"speaker":"[Juan]","startTime":66.67,"endTime":71.133,"body":"or else I'll talk you through. Monday,"},{"speaker":"[Juan]","startTime":66.67,"endTime":71.133,"body":"Wednesday, Friday, Saturday, as usual running"},{"speaker":"[Juan]","startTime":71.173,"endTime":74.795,"body":"sessions that I had planned out. Now"},{"speaker":"[Juan]","startTime":71.173,"endTime":74.795,"body":"in week five, I didn't do the Monday, I didn't"},{"speaker":"[Juan]","startTime":74.815,"endTime":77.877,"body":"do the Wednesday, I didn't do the Saturday,"},{"speaker":"[Juan]","startTime":74.815,"endTime":77.877,"body":"but I did do the Friday, so hey, one out of"},{"speaker":"[Juan]","startTime":77.897,"endTime":82.779,"body":"four. Now I did do more running than"},{"speaker":"[Juan]","startTime":77.897,"endTime":82.779,"body":"that, however, it was just misplaced and it"},{"speaker":"[Juan]","startTime":82.799,"endTime":87.534,"body":"was in a different format. What I tried"},{"speaker":"[Juan]","startTime":82.799,"endTime":87.534,"body":"to do coming off the sickness, And I guess"},{"speaker":"[Juan]","startTime":87.554,"endTime":91.876,"body":"this is my own learning was I couldn't"},{"speaker":"[Juan]","startTime":87.554,"endTime":91.876,"body":"really follow along the plan that I had put"},{"speaker":"[Juan]","startTime":91.896,"endTime":96.958,"body":"down properly or the planned kilometers"},{"speaker":"[Juan]","startTime":91.896,"endTime":96.958,"body":"of 28 kilometers. I ended up totaling 13.3"},{"speaker":"[Juan]","startTime":97.538,"endTime":102.34,"body":"kilometers for week five, but it was"},{"speaker":"[Juan]","startTime":97.538,"endTime":102.34,"body":"done rather with some running on the Monday,"},{"speaker":"[Juan]","startTime":102.44,"endTime":106.602,"body":"some running on the Tuesday, some on"},{"speaker":"[Juan]","startTime":102.44,"endTime":106.602,"body":"the Wednesday, some on the Thursday, some definitely,"},{"speaker":"[Juan]","startTime":106.622,"endTime":109.663,"body":"well, the Friday got done and then some"},{"speaker":"[Juan]","startTime":106.622,"endTime":109.663,"body":"on the Saturday and we'll look at that detail"},{"speaker":"[Juan]","startTime":109.683,"endTime":113.484,"body":"as well. So I tried to keep the running"},{"speaker":"[Juan]","startTime":109.683,"endTime":113.484,"body":"going, but as I was recovering from sickness,"},{"speaker":"[Juan]","startTime":113.585,"endTime":118.759,"body":"it was still a process of going through"},{"speaker":"[Juan]","startTime":113.585,"endTime":118.759,"body":"that. So let's actually look into the detail"},{"speaker":"[Juan]","startTime":118.899,"endTime":122.04,"body":"and what that actually looked like on"},{"speaker":"[Juan]","startTime":118.899,"endTime":122.04,"body":"training. So once again, you can go check that"},{"speaker":"[Juan]","startTime":122.1,"endTime":125.922,"body":"out on our website, over to the mere"},{"speaker":"[Juan]","startTime":122.1,"endTime":125.922,"body":"mortals podcast, the link is below. If you"},{"speaker":"[Juan]","startTime":125.942,"endTime":128.783,"body":"wanna go see all of the details from"},{"speaker":"[Juan]","startTime":125.942,"endTime":128.783,"body":"week one, week two, week three, week four,"},{"speaker":"[Juan]","startTime":129.103,"endTime":133.805,"body":"and now week five. So as I talked about"},{"speaker":"[Juan]","startTime":129.103,"endTime":133.805,"body":"it all week off on week four, there was basically"},{"speaker":"[Juan]","startTime":133.825,"endTime":136.466,"body":"just nothing going on and there was"},{"speaker":"[Juan]","startTime":133.825,"endTime":136.466,"body":"a lot of things going on through that time."},{"speaker":"[Juan]","startTime":136.926,"endTime":141.728,"body":"But looking at week five, once again,"},{"speaker":"[Juan]","startTime":136.926,"endTime":141.728,"body":"let's talk it through briefly, but if you wanna"},{"speaker":"[Juan]","startTime":141.748,"endTime":144.73,"body":"go and see the detail, go check that"},{"speaker":"[Juan]","startTime":141.748,"endTime":144.73,"body":"out on the website or elsewhere. There was"},{"speaker":"[Juan]","startTime":144.79,"endTime":148.833,"body":"some warmup work, once again, just around"},{"speaker":"[Juan]","startTime":144.79,"endTime":148.833,"body":"the back and releasing done some power work,"},{"speaker":"[Juan]","startTime":148.853,"endTime":154.216,"body":"starting some deadlift movements to"},{"speaker":"[Juan]","startTime":148.853,"endTime":154.216,"body":"just target it more specifically over the next"},{"speaker":"[Juan]","startTime":154.256,"endTime":158.84,"body":"few weeks. So the warmups and then a"},{"speaker":"[Juan]","startTime":154.256,"endTime":158.84,"body":"five by five at 70%, some pause front squat"},{"speaker":"[Juan]","startTime":158.86,"endTime":163.323,"body":"work. Love that sort of stuff, man."},{"speaker":"[Juan]","startTime":158.86,"endTime":163.323,"body":"And then a, some bench press work around strength."},{"speaker":"[Juan]","startTime":163.343,"endTime":168.987,"body":"So, uh, warmup with the barbell and"},{"speaker":"[Juan]","startTime":163.343,"endTime":168.987,"body":"then four by 10 at 65% accessory works. This"},{"speaker":"[Juan]","startTime":169.027,"endTime":173.278,"body":"is always on a Monday, just a lot of"},{"speaker":"[Juan]","startTime":169.027,"endTime":173.278,"body":"app work. So 15 V ups and six total bars. five"},{"speaker":"[Juan]","startTime":173.318,"endTime":177.139,"body":"rounds of that nice and quick. And then"},{"speaker":"[Juan]","startTime":173.318,"endTime":177.139,"body":"I didn't run in the morning. The attempt was"},{"speaker":"[Juan]","startTime":177.179,"endTime":180.219,"body":"to do the afternoon run. Once again,"},{"speaker":"[Juan]","startTime":177.179,"endTime":180.219,"body":"if you saw the plan, it was supposed to do"},{"speaker":"[Juan]","startTime":180.239,"endTime":184.021,"body":"seven kilometers. No, I only managed"},{"speaker":"[Juan]","startTime":180.239,"endTime":184.021,"body":"two kilometers and my little note here was,"},{"speaker":"[Juan]","startTime":184.421,"endTime":187.622,"body":"it was honestly, it was easy, but there"},{"speaker":"[Juan]","startTime":184.421,"endTime":187.622,"body":"was constraints elsewhere. And that was more"},{"speaker":"[Juan]","startTime":187.682,"endTime":192.503,"body":"timing wise coming home and look after"},{"speaker":"[Juan]","startTime":187.682,"endTime":192.503,"body":"little baby girl, those sorts of things. Tuesday,"},{"speaker":"[Juan]","startTime":192.583,"endTime":198.124,"body":"which is a local training session. Again,"},{"speaker":"[Juan]","startTime":192.583,"endTime":198.124,"body":"I'm nursing a bit of an injury around a torn"},{"speaker":"[Juan]","startTime":198.164,"endTime":201.245,"body":"tendon. So I actually looked it up and"},{"speaker":"[Juan]","startTime":198.164,"endTime":201.245,"body":"it was, I've got a four millimeter tear on"},{"speaker":"[Juan]","startTime":201.265,"endTime":205.587,"body":"the right hand side. the outside tendons"},{"speaker":"[Juan]","startTime":201.265,"endTime":205.587,"body":"like fun. Uh, so everything that you'll start"},{"speaker":"[Juan]","startTime":205.607,"endTime":210.329,"body":"seeing is a move towards less, uh, upper"},{"speaker":"[Juan]","startTime":205.607,"endTime":210.329,"body":"body movement and more lower body. So I warm"},{"speaker":"[Juan]","startTime":210.369,"endTime":215.651,"body":"up here using, uh, bikes for calories"},{"speaker":"[Juan]","startTime":210.369,"endTime":215.651,"body":"and just squat hold for five rounds, some machine"},{"speaker":"[Juan]","startTime":215.691,"endTime":220.353,"body":"work around shoulder pressing, so moving"},{"speaker":"[Juan]","startTime":215.691,"endTime":220.353,"body":"away from, uh, barbell work to more, uh, constraint,"},{"speaker":"[Juan]","startTime":220.433,"endTime":225.395,"body":"single movement pattern to kind of protect"},{"speaker":"[Juan]","startTime":220.433,"endTime":225.395,"body":"and feel the pain and what I can push through"},{"speaker":"[Juan]","startTime":225.415,"endTime":230.526,"body":"and what I can't lots of accessory work."},{"speaker":"[Juan]","startTime":225.415,"endTime":230.526,"body":"Again, Jesus upper body works a lot. Single"},{"speaker":"[Juan]","startTime":230.546,"endTime":235.227,"body":"arm triceps extension, push down, single"},{"speaker":"[Juan]","startTime":230.546,"endTime":235.227,"body":"and dumbbell flies, machine raises, and lots"},{"speaker":"[Juan]","startTime":235.247,"endTime":239.828,"body":"of crunches. And then the run. So again,"},{"speaker":"[Juan]","startTime":235.247,"endTime":239.828,"body":"it's not planned for the run. So Monday's gentle"},{"speaker":"[Juan]","startTime":239.848,"endTime":243.93,"body":"run. Tuesday, the run there, just one"},{"speaker":"[Juan]","startTime":239.848,"endTime":243.93,"body":"kilometer. This felt real difficult, definitely,"},{"speaker":"[Juan]","startTime":243.95,"endTime":247.511,"body":"just because I was still getting over"},{"speaker":"[Juan]","startTime":243.95,"endTime":247.511,"body":"the sickness. I was trying to be at pace, but"},{"speaker":"[Juan]","startTime":247.731,"endTime":252.552,"body":"it was just to do something. Wednesday"},{"speaker":"[Juan]","startTime":247.731,"endTime":252.552,"body":"came around, starting to feel better. Couple"},{"speaker":"[Juan]","startTime":252.572,"endTime":256.033,"body":"of warmups there. I've 10 pushups and"},{"speaker":"[Juan]","startTime":252.572,"endTime":256.033,"body":"five ring pullups, four rounds. So back to"},{"speaker":"[Juan]","startTime":256.053,"endTime":260.45,"body":"where I work. really like just straight"},{"speaker":"[Juan]","startTime":256.053,"endTime":260.45,"body":"velocity work four by three at 40%, four by"},{"speaker":"[Juan]","startTime":260.47,"endTime":264.792,"body":"three at 50%. Core Circa workout again,"},{"speaker":"[Juan]","startTime":260.47,"endTime":264.792,"body":"just trying to nurse that upper body. And I"},{"speaker":"[Juan]","startTime":264.812,"endTime":268.453,"body":"was just feeling not that great. And"},{"speaker":"[Juan]","startTime":264.812,"endTime":268.453,"body":"I was just sit ups, hyper extensions and V-ups,"},{"speaker":"[Juan]","startTime":268.633,"endTime":273.854,"body":"five rounds of that, uh, of 2015 and"},{"speaker":"[Juan]","startTime":268.633,"endTime":273.854,"body":"10 reps respectively. And the morning run again,"},{"speaker":"[Juan]","startTime":273.994,"endTime":278.375,"body":"the plan was intervals of a kilometer"},{"speaker":"[Juan]","startTime":273.994,"endTime":278.375,"body":"run. Uh, and it was supposed to be a one kilometer"},{"speaker":"[Juan]","startTime":278.415,"endTime":282.997,"body":"warmup, but realistically, and honestly,"},{"speaker":"[Juan]","startTime":278.415,"endTime":282.997,"body":"this sickness just kept me to two kilometers."},{"speaker":"[Juan]","startTime":283.037,"endTime":287.558,"body":"The pace was better. In fact, I was"},{"speaker":"[Juan]","startTime":283.037,"endTime":287.558,"body":"doing some five minute minutes. sub five minutes,"},{"speaker":"[Juan]","startTime":288.038,"endTime":293.08,"body":"but it was just still felt quite wrecked."},{"speaker":"[Juan]","startTime":288.038,"endTime":293.08,"body":"So at least some running, but you got to take"},{"speaker":"[Juan]","startTime":293.1,"endTime":296.282,"body":"care of yourself when you're feeling"},{"speaker":"[Juan]","startTime":293.1,"endTime":296.282,"body":"that way. Thursday work, it was once again,"},{"speaker":"[Juan]","startTime":296.422,"endTime":300.524,"body":"velocity work around Bible bench, just,"},{"speaker":"[Juan]","startTime":296.422,"endTime":300.524,"body":"just nursing an injury. So you just do it when"},{"speaker":"[Juan]","startTime":300.544,"endTime":304.165,"body":"it came around it. A lot of accessory"},{"speaker":"[Juan]","startTime":300.544,"endTime":304.165,"body":"work, real slow movements, just making sure"},{"speaker":"[Juan]","startTime":304.185,"endTime":307.947,"body":"I'm not injuring myself any further."},{"speaker":"[Juan]","startTime":304.185,"endTime":307.947,"body":"And once again, another run, this one was two"},{"speaker":"[Juan]","startTime":307.967,"endTime":310.908,"body":"kilometers and it felt good. This one"},{"speaker":"[Juan]","startTime":307.967,"endTime":310.908,"body":"was on the treadmill and it felt nice and easy."},{"speaker":"[Juan]","startTime":311.068,"endTime":315.558,"body":"So it started to feel like I was getting"},{"speaker":"[Juan]","startTime":311.068,"endTime":315.558,"body":"back in the groove of things. Friday, lots"},{"speaker":"[Juan]","startTime":315.598,"endTime":319.76,"body":"of back work and bicep work. There was"},{"speaker":"[Juan]","startTime":315.598,"endTime":319.76,"body":"a lot of what you see here. And what I would"},{"speaker":"[Juan]","startTime":319.78,"endTime":323.522,"body":"describe as machine care, cable code"},{"speaker":"[Juan]","startTime":319.78,"endTime":323.522,"body":"in that are being more substitutes of really"},{"speaker":"[Juan]","startTime":323.562,"endTime":327.465,"body":"lightweight, just trying to get movement"},{"speaker":"[Juan]","startTime":323.562,"endTime":327.465,"body":"into the arms. And then speed work, which sort"},{"speaker":"[Juan]","startTime":327.505,"endTime":330.987,"body":"of moved up and there was 10 by 200"},{"speaker":"[Juan]","startTime":327.505,"endTime":330.987,"body":"meters speed runs walking a hundred meters."},{"speaker":"[Juan]","startTime":331.407,"endTime":335.089,"body":"It was at a 12 kilometer per hour pace"},{"speaker":"[Juan]","startTime":331.407,"endTime":335.089,"body":"and then six kilometer per hour pace for the"},{"speaker":"[Juan]","startTime":335.149,"endTime":339.111,"body":"walks. Uh, and I felt good. I felt really"},{"speaker":"[Juan]","startTime":335.149,"endTime":339.111,"body":"good. Actually, that was the first time that"},{"speaker":"[Juan]","startTime":339.131,"endTime":342.873,"body":"I went, well, this was nice. And then"},{"speaker":"[Juan]","startTime":339.131,"endTime":342.873,"body":"Saturday in the morning, they actually went"},{"speaker":"[Juan]","startTime":342.893,"endTime":346.155,"body":"out with the family. We went for a nice"},{"speaker":"[Juan]","startTime":342.893,"endTime":346.155,"body":"coffee and that was supposed to be the day"},{"speaker":"[Juan]","startTime":346.175,"endTime":349.897,"body":"where it would go for long runs. And"},{"speaker":"[Juan]","startTime":346.175,"endTime":349.897,"body":"I didn't actually know what I had planned."},{"speaker":"[Juan]","startTime":349.917,"endTime":353.559,"body":"Didn't know how I was feeling. And so"},{"speaker":"[Juan]","startTime":349.917,"endTime":353.559,"body":"instead I ended up doing two things. One, basically"},{"speaker":"[Juan]","startTime":353.979,"endTime":360.002,"body":"just a mile at a good speed pace. That"},{"speaker":"[Juan]","startTime":353.979,"endTime":360.002,"body":"ended up being at a 441 kilometer per hour"},{"speaker":"[Juan]","startTime":360.523,"endTime":369.648,"body":"pace. Sorry. Kilometer per, sorry. Yes."},{"speaker":"[Juan]","startTime":360.523,"endTime":369.648,"body":"441 pace and then two kilometers slower afterwards."},{"speaker":"[Juan]","startTime":369.688,"endTime":377.052,"body":"And I was at a four 51 minute. Um, sorry."},{"speaker":"[Juan]","startTime":369.688,"endTime":377.052,"body":"Kilometer. Oh 451 minutes per kilometer should"},{"speaker":"[Juan]","startTime":377.072,"endTime":382.515,"body":"actually um change it up not kilometers"},{"speaker":"[Juan]","startTime":377.072,"endTime":382.515,"body":"per hour it's uh minutes per kilometer sorry"},{"speaker":"[Juan]","startTime":382.675,"endTime":386.657,"body":"folks gotta carry that wrong or else"},{"speaker":"[Juan]","startTime":382.675,"endTime":386.657,"body":"damn that would be nice and nice and slow uh"},{"speaker":"[Juan]","startTime":387.397,"endTime":391.44,"body":"but don't tell you it was a one mile"},{"speaker":"[Juan]","startTime":387.397,"endTime":391.44,"body":"plate one mile at 441 pace and a two kilometer"},{"speaker":"[Juan]","startTime":391.48,"endTime":396.662,"body":"at a 451 pace so the interesting thing"},{"speaker":"[Juan]","startTime":391.48,"endTime":396.662,"body":"there that i found was the difference between"},{"speaker":"[Juan]","startTime":396.682,"endTime":400.344,"body":"what i thought was speed and what was"},{"speaker":"[Juan]","startTime":396.682,"endTime":400.344,"body":"slower ended up being not very different at"},{"speaker":"[Juan]","startTime":400.384,"endTime":406.745,"body":"all and then finally there was a running"},{"speaker":"[Juan]","startTime":400.384,"endTime":406.745,"body":"mecon. I tried to introduce just a lot of running."},{"speaker":"[Juan]","startTime":406.765,"endTime":409.227,"body":"I didn't know what I was doing, but"},{"speaker":"[Juan]","startTime":406.765,"endTime":409.227,"body":"I was starting to feel a lot better. And so"},{"speaker":"[Juan]","startTime":409.247,"endTime":413.47,"body":"I thought, let's just try out something"},{"speaker":"[Juan]","startTime":409.247,"endTime":413.47,"body":"like this. Now it's fun. And also just a pyramiding"},{"speaker":"[Juan]","startTime":413.53,"endTime":419.254,"body":"and poor squats. And that was up to"},{"speaker":"[Juan]","startTime":413.53,"endTime":419.254,"body":"190 kilos for two and intervals with some bike"},{"speaker":"[Juan]","startTime":419.575,"endTime":424.498,"body":"as well. Now, learnings folks around"},{"speaker":"[Juan]","startTime":419.575,"endTime":424.498,"body":"that. So the main call out for learnings for"},{"speaker":"[Juan]","startTime":424.539,"endTime":430.566,"body":"me was the Saturday. But just before"},{"speaker":"[Juan]","startTime":424.539,"endTime":430.566,"body":"that, Also the fact of coming off sickness,"},{"speaker":"[Juan]","startTime":430.806,"endTime":435.287,"body":"I found in the running phase, the very"},{"speaker":"[Juan]","startTime":430.806,"endTime":435.287,"body":"least, it was better not to try and just get"},{"speaker":"[Juan]","startTime":435.307,"endTime":439.368,"body":"back straight away at what I had to"},{"speaker":"[Juan]","startTime":435.307,"endTime":439.368,"body":"be doing with the Monday, Wednesday, Friday,"},{"speaker":"[Juan]","startTime":439.408,"endTime":443.61,"body":"Saturday sort of plan that I've put"},{"speaker":"[Juan]","startTime":439.408,"endTime":443.61,"body":"together. However, it was more of run when"},{"speaker":"[Juan]","startTime":443.65,"endTime":447.711,"body":"I can see how it feels build up gradually,"},{"speaker":"[Juan]","startTime":443.65,"endTime":447.711,"body":"almost like you feel very much beginning to"},{"speaker":"[Juan]","startTime":447.731,"endTime":451.772,"body":"doing something as opposed to nothing."},{"speaker":"[Juan]","startTime":447.731,"endTime":451.772,"body":"And then I could see towards the tail end of"},{"speaker":"[Juan]","startTime":451.792,"endTime":455.473,"body":"that. I could almost start feeling like,"},{"speaker":"[Juan]","startTime":451.792,"endTime":455.473,"body":"okay, I can get back to this plan. So, you"},{"speaker":"[Juan]","startTime":455.493,"endTime":458.474,"body":"know, play obviously with how long you"},{"speaker":"[Juan]","startTime":455.493,"endTime":458.474,"body":"take off. So that's one aspect. But two, what"},{"speaker":"[Juan]","startTime":458.494,"endTime":463.596,"body":"I found on the Saturday was with those"},{"speaker":"[Juan]","startTime":458.494,"endTime":463.596,"body":"speed runs and then subsequent a slower run"},{"speaker":"[Juan]","startTime":463.616,"endTime":468.078,"body":"of what I thought was going to be slower"},{"speaker":"[Juan]","startTime":463.616,"endTime":468.078,"body":"was when I really try to go for it from a pace"},{"speaker":"[Juan]","startTime":468.098,"endTime":472.759,"body":"perspective, sure. I could do quicker"},{"speaker":"[Juan]","startTime":468.098,"endTime":472.759,"body":"than what I was doing generally at a one mile."},{"speaker":"[Juan]","startTime":473.36,"endTime":477.501,"body":"However, when I tried to really slow"},{"speaker":"[Juan]","startTime":473.36,"endTime":477.501,"body":"it down in my mind, I thought it was going"},{"speaker":"[Juan]","startTime":477.521,"endTime":483.084,"body":"to be a six minute per kilometer type"},{"speaker":"[Juan]","startTime":477.521,"endTime":483.084,"body":"pace, not a 450 on or a sub five minutes, which"},{"speaker":"[Juan]","startTime":483.124,"endTime":489.547,"body":"ended up being that, which made me realize,"},{"speaker":"[Juan]","startTime":483.124,"endTime":489.547,"body":"you know, I can probably be very, I can definitely"},{"speaker":"[Juan]","startTime":489.587,"endTime":492.85,"body":"be more efficient in the way that I'm"},{"speaker":"[Juan]","startTime":489.587,"endTime":492.85,"body":"currently running, feeling like I'm running"},{"speaker":"[Juan]","startTime":492.89,"endTime":496.132,"body":"at a slower pace, but actually not."},{"speaker":"[Juan]","startTime":492.89,"endTime":496.132,"body":"Although I must say at the very end of that"},{"speaker":"[Juan]","startTime":496.152,"endTime":499.055,"body":"two kilometers, I did sprint for like"},{"speaker":"[Juan]","startTime":496.152,"endTime":499.055,"body":"a hundred meters. Not that it would have changed"},{"speaker":"[Juan]","startTime":499.375,"endTime":503.799,"body":"that much, but I felt energetic towards"},{"speaker":"[Juan]","startTime":499.375,"endTime":503.799,"body":"the tail end. And you could also really feel"},{"speaker":"[Juan]","startTime":503.819,"endTime":508.643,"body":"when it comes to what I'm learning from"},{"speaker":"[Juan]","startTime":503.819,"endTime":508.643,"body":"a running phase, it is very much a feel feeling"},{"speaker":"[Juan]","startTime":508.663,"endTime":511.746,"body":"thing. Besides obviously those mental"},{"speaker":"[Juan]","startTime":508.663,"endTime":511.746,"body":"barriers when you're running through that's"},{"speaker":"[Juan]","startTime":511.786,"endTime":515.769,"body":"very different to my normal intense"},{"speaker":"[Juan]","startTime":511.786,"endTime":515.769,"body":"training. So being more like I'm going to leave"},{"speaker":"[Juan]","startTime":515.849,"endTime":520.599,"body":"it there. I'm glad to be getting slowly"},{"speaker":"[Juan]","startTime":515.849,"endTime":520.599,"body":"back into what it is the running face If you've"},{"speaker":"[Juan]","startTime":520.619,"endTime":523.74,"body":"got any questions any thoughts any comments"},{"speaker":"[Juan]","startTime":520.619,"endTime":523.74,"body":"leave it wherever you want to do it Do you"},{"speaker":"[Juan]","startTime":523.76,"endTime":526.642,"body":"want to send through a boost Graham"},{"speaker":"[Juan]","startTime":523.76,"endTime":526.642,"body":"in the way that we're operating that rest of"},{"speaker":"[Juan]","startTime":526.662,"endTime":531.424,"body":"the mere mortals? Podcast ecosystem"},{"speaker":"[Juan]","startTime":526.662,"endTime":531.424,"body":"do so we'll read it out. No Peter sent one"},{"speaker":"[Juan]","startTime":532.164,"endTime":535.505,"body":"Directly and I've called that out and"},{"speaker":"[Juan]","startTime":532.164,"endTime":535.505,"body":"read that out there But it's a way that I can"},{"speaker":"[Juan]","startTime":535.565,"endTime":538.907,"body":"more directly answer or comment back"},{"speaker":"[Juan]","startTime":535.565,"endTime":538.907,"body":"on anything that you're sending through and"},{"speaker":"[Juan]","startTime":538.927,"endTime":541.728,"body":"you're sending through some Satoshi's"},{"speaker":"[Juan]","startTime":538.927,"endTime":541.728,"body":"as well, which supports us doing what we're"},{"speaker":"[Juan]","startTime":541.748,"endTime":545.149,"body":"doing here. They're more lights. I'm"},{"speaker":"[Juan]","startTime":541.748,"endTime":545.149,"body":"gonna leave it there for week five I hope you"},{"speaker":"[Juan]","startTime":545.189,"endTime":549.744,"body":"have enjoyed let me know how I might"},{"speaker":"[Juan]","startTime":545.189,"endTime":549.744,"body":"be able to give you more benefits as well and"},{"speaker":"[Juan]","startTime":549.784,"endTime":553.053,"body":"more value and we'll improve from there."},{"speaker":"[Juan]","startTime":549.784,"endTime":553.053,"body":"So me and more lights that's it for now. Why"},{"speaker":"[Juan]","startTime":553.093,"endTime":553.193,"body":"not?"}]}