In week seven of our 12-week running phase, we shake things up! Dive into how this week's running shifted from the plan, the challenges faced, and the surprising joys of pairing runs with other enjoyable activities. Join me, Juan, as I reflect on hitting 21 kilometers, the value of Metcon workouts in my running journey, and the importance of keeping the journey enjoyable.
0:00 - Intro
0:50 - Overall Running Phase Goal
1:59 - Running Detail
4:47 - Learnings
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https://www.meremortalspodcast.com/meremortaltraining
https://www.meremortalspodcast.com/runningphase
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{"version":"1.0.0","segments":[{"startTime":1.083,"endTime":3.064,"body":"Welcome back, mere mortalites."},{"startTime":3.064,"endTime":8.849,"body":"Now this is week seven of a 12 week"},{"startTime":3.064,"endTime":8.849,"body":"running phase and I'm changing things up."},{"startTime":8.849,"endTime":12.753,"body":"Suddenly I've started with sort of"},{"startTime":8.849,"endTime":12.753,"body":"introductory, then going into detail,"},{"startTime":12.753,"endTime":15.675,"body":"daily views, then going to summaries and"},{"startTime":12.753,"endTime":15.675,"body":"learnings."},{"startTime":15.975,"endTime":17.577,"body":"So I'm going to tackle some of those"},{"startTime":15.975,"endTime":17.577,"body":"aspects."},{"startTime":17.577,"endTime":21.08,"body":"However, I'm going to do away with the"},{"startTime":17.577,"endTime":21.08,"body":"daily things."},{"startTime":21.08,"endTime":24.242,"body":"Mostly I'm not getting any suggestions or"},{"startTime":21.08,"endTime":24.242,"body":"commentary from individuals saying they"},{"startTime":24.242,"endTime":25.263,"body":"really want to see that."},{"startTime":25.263,"endTime":26.584,"body":"So I'm going to do away with it."},{"startTime":26.584,"endTime":29.323,"body":"I'll probably just target much more"},{"startTime":26.584,"endTime":29.323,"body":"learnings and a bit of summary."},{"startTime":29.323,"endTime":30.323,"body":"because it is fun for me."},{"startTime":30.323,"endTime":32.764,"body":"And let's see if it actually changes how"},{"startTime":30.323,"endTime":32.764,"body":"it's consumed."},{"startTime":32.764,"endTime":33.884,"body":"So we'll go from there."},{"startTime":33.884,"endTime":36.666,"body":"And again, if you want to see things"},{"startTime":33.884,"endTime":36.666,"body":"change, do let me know, I'm just making"},{"startTime":36.666,"endTime":39.087,"body":"this change because it is a little bit"},{"startTime":36.666,"endTime":39.087,"body":"simpler for me."},{"startTime":39.087,"endTime":45.309,"body":"But seven weeks into the 12 week running"},{"startTime":39.087,"endTime":45.309,"body":"phase, now there was a slight decrease in"},{"startTime":45.309,"endTime":48.19,"body":"the amount of running that was done in the"},{"startTime":45.309,"endTime":48.19,"body":"previous week."},{"startTime":48.19,"endTime":50.751,"body":"Now that wasn't part of the plan, so we're"},{"startTime":48.19,"endTime":50.751,"body":"gonna look into it."},{"startTime":50.791,"endTime":53.653,"body":"In the overall, I'm gonna sort of get"},{"startTime":50.791,"endTime":53.653,"body":"displayed here for you for your"},{"startTime":53.653,"endTime":55.053,"body":"information purposes."},{"startTime":55.053,"endTime":58.627,"body":"Once again, there was four main sections"},{"startTime":55.053,"endTime":58.627,"body":"of a run throughout the week."},{"startTime":58.627,"endTime":60.048,"body":"Monday was a slow run."},{"startTime":60.048,"endTime":61.829,"body":"Wednesday is supposed to be a tempo run."},{"startTime":61.829,"endTime":65.232,"body":"Thursday is supposed to be some speed"},{"startTime":61.829,"endTime":65.232,"body":"work, hill work, although it has been just"},{"startTime":65.232,"endTime":66.774,"body":"predominantly speed work."},{"startTime":66.774,"endTime":69.436,"body":"And then Saturday or Sunday, I'm just"},{"startTime":66.774,"endTime":69.436,"body":"making it a weekend."},{"startTime":69.436,"endTime":70.796,"body":"It was a long knee."},{"startTime":70.857,"endTime":74.72,"body":"And honestly, looking at the plan here,"},{"startTime":70.857,"endTime":74.72,"body":"nothing got accomplished."},{"startTime":74.8,"endTime":79.264,"body":"There was nothing that I actually hit the"},{"startTime":74.8,"endTime":79.264,"body":"mark on, uh, supposedly, as I put it in"},{"startTime":79.264,"endTime":83.908,"body":"plan for week seven was supposed to be"},{"startTime":79.264,"endTime":83.908,"body":"eight kilometer Monday run, 10 kilometer"},{"startTime":83.908,"endTime":85.75,"body":"tempo run on the Wednesday."},{"startTime":85.75,"endTime":87.027,"body":"Four kilometers speed run."},{"startTime":87.027,"endTime":90.528,"body":"on the Friday and 14 kilometers or"},{"startTime":87.027,"endTime":90.528,"body":"thereabouts for weekend run."},{"startTime":90.528,"endTime":93.509,"body":"And that would have been a total of 36"},{"startTime":90.528,"endTime":93.509,"body":"kilometers."},{"startTime":93.509,"endTime":94.93,"body":"And I did not accomplish that."},{"startTime":94.93,"endTime":99.612,"body":"So just in summary, just as a comparison,"},{"startTime":94.93,"endTime":99.612,"body":"what I did end up doing was 21 kilometers"},{"startTime":99.612,"endTime":101.052,"body":"over that particular week."},{"startTime":101.052,"endTime":104.134,"body":"So, you know, still quite a bit of running"},{"startTime":101.052,"endTime":104.134,"body":"in comparison to the previous weeks of"},{"startTime":104.134,"endTime":108.375,"body":"being sick and not being able to do it,"},{"startTime":104.134,"endTime":108.375,"body":"but not as many as I'd actually planned"},{"startTime":108.456,"endTime":109.176,"body":"looking into."},{"startTime":109.176,"endTime":112.597,"body":"And I'm just going to go specifically into"},{"startTime":109.176,"endTime":112.597,"body":"detail surrounding the running, given that"},{"startTime":112.597,"endTime":113.738,"body":"we're talking about a running face."},{"startTime":113.738,"endTime":115.698,"body":"I'm not going to go into the rest of my"},{"startTime":113.738,"endTime":115.698,"body":"training."},{"startTime":115.719,"endTime":118.18,"body":"I'm not even going to be putting it or"},{"startTime":115.719,"endTime":118.18,"body":"publishing it out either."},{"startTime":118.18,"endTime":120.882,"body":"So again, on the website, I'm not getting"},{"startTime":118.18,"endTime":120.882,"body":"much traction there."},{"startTime":120.882,"endTime":124.284,"body":"So again, if you do want that or you want"},{"startTime":120.882,"endTime":124.284,"body":"it more specifically, we can look to do in"},{"startTime":124.284,"endTime":126.685,"body":"that, but I'll need somebody to call it"},{"startTime":124.284,"endTime":126.685,"body":"out to actually do that."},{"startTime":126.866,"endTime":130.908,"body":"Uh, so to give you an example, so Monday,"},{"startTime":126.866,"endTime":130.908,"body":"there wasn't any run in fact, I had to"},{"startTime":130.908,"endTime":135.171,"body":"leave it until the Tuesday, uh, for any"},{"startTime":130.908,"endTime":135.171,"body":"running to actually happen."},{"startTime":135.171,"endTime":139.494,"body":"And so that Tuesday, what the run was"},{"startTime":135.171,"endTime":139.494,"body":"actually was a three and a little bit over"},{"startTime":139.494,"endTime":140.994,"body":"3.2 kilometer run."},{"startTime":141.815,"endTime":143.475,"body":"Uh, just sub five kilometer pace."},{"startTime":143.475,"endTime":146.017,"body":"And so here I'm going to be probably"},{"startTime":143.475,"endTime":146.017,"body":"talking a bit more directly on those,"},{"startTime":146.017,"endTime":147.157,"body":"those particular runs."},{"startTime":147.157,"endTime":151.559,"body":"So that was on the Tuesday on the"},{"startTime":147.157,"endTime":151.559,"body":"Wednesday morning, I did a very slight,"},{"startTime":151.559,"endTime":155.541,"body":"uh, run that was part of a workout and it"},{"startTime":151.559,"endTime":155.541,"body":"was just basically a kilometer."},{"startTime":155.541,"endTime":158.522,"body":"So there was that, although in the"},{"startTime":155.541,"endTime":158.522,"body":"afternoon as well, and I've talked about"},{"startTime":158.522,"endTime":160.443,"body":"this before, I have a running group."},{"startTime":160.443,"endTime":162.184,"body":"I'm trying to go that weekly."},{"startTime":162.184,"endTime":166.886,"body":"And so that one was a fun 2.74 kilometer,"},{"startTime":162.184,"endTime":166.886,"body":"uh, run there."},{"startTime":166.886,"endTime":168.046,"body":"So that was awesome."},{"startTime":168.046,"endTime":169.146,"body":"Uh, good thing to do."},{"startTime":169.439,"endTime":172.7,"body":"The following run that I ended up doing"},{"startTime":169.439,"endTime":172.7,"body":"was that speed run on Friday."},{"startTime":172.7,"endTime":174.681,"body":"Once again, supposed to do four"},{"startTime":172.7,"endTime":174.681,"body":"kilometers."},{"startTime":174.681,"endTime":176.582,"body":"Look, I just got to around halfway on it."},{"startTime":176.582,"endTime":179.203,"body":"The timing things, you know, I finished"},{"startTime":176.582,"endTime":179.203,"body":"out at about 7 AM."},{"startTime":179.203,"endTime":182.284,"body":"I want to have to get into a work mode"},{"startTime":179.203,"endTime":182.284,"body":"soon after that."},{"startTime":182.284,"endTime":186.206,"body":"So I ended up only just doing a two"},{"startTime":182.284,"endTime":186.206,"body":"kilometer now the pace at a five 59."},{"startTime":186.206,"endTime":190.287,"body":"It is usually a 12 kilometer sprint for,"},{"startTime":186.206,"endTime":190.287,"body":"you know, 300 meters and then a hundred"},{"startTime":190.287,"endTime":190.707,"body":"meter walk."},{"startTime":190.707,"endTime":193.689,"body":"That's what it was there, but it just"},{"startTime":190.707,"endTime":193.689,"body":"wasn't the full, the fullness of the four"},{"startTime":193.689,"endTime":194.689,"body":"kilometers."},{"startTime":194.749,"endTime":198.45,"body":"Then finally, in the one that I really"},{"startTime":194.749,"endTime":198.45,"body":"enjoyed myself in doing weirdly enough."},{"startTime":198.471,"endTime":199.351,"body":"was a really long run."},{"startTime":199.351,"endTime":203.855,"body":"Now you've heard me talk about this in"},{"startTime":199.351,"endTime":203.855,"body":"the, in the podcast, uh, here quite a bit,"},{"startTime":203.855,"endTime":206.538,"body":"which is the long runs, which weren't"},{"startTime":203.855,"endTime":206.538,"body":"getting down at all."},{"startTime":206.538,"endTime":210.401,"body":"And I just decided, Hey, I'm going to"},{"startTime":206.538,"endTime":210.401,"body":"partner up just doing a bit of a workout"},{"startTime":210.401,"endTime":213.284,"body":"that was on Sunday, a workout with a lot"},{"startTime":210.401,"endTime":213.284,"body":"of running."},{"startTime":213.284,"endTime":217.748,"body":"And so specifically it was a 100 meter"},{"startTime":213.284,"endTime":217.748,"body":"Metcon minute Metcon, which was as many"},{"startTime":217.748,"endTime":221.531,"body":"rounds as possible and for a hundred"},{"startTime":217.748,"endTime":221.531,"body":"minutes of 400 meter running and a few"},{"startTime":221.531,"endTime":225.779,"body":"extra meters, five total rings, three"},{"startTime":221.531,"endTime":225.779,"body":"power cleans and 10 setups."},{"startTime":225.779,"endTime":228.56,"body":"And I just went, Hey, I'm just going to do"},{"startTime":225.779,"endTime":228.56,"body":"this for a hundred minutes for as long as"},{"startTime":228.56,"endTime":229.22,"body":"possible."},{"startTime":229.22,"endTime":231.661,"body":"I'll aim for around a 12 kilometers of"},{"startTime":229.22,"endTime":231.661,"body":"running."},{"startTime":231.661,"endTime":233.982,"body":"And look, I hit that exact 12 kilometers."},{"startTime":233.982,"endTime":235.142,"body":"That's part of the workout."},{"startTime":235.142,"endTime":238.504,"body":"That's at a pace of eight minutes, 25 per"},{"startTime":235.142,"endTime":238.504,"body":"kilometer."},{"startTime":238.564,"endTime":240.765,"body":"And that's obviously including all those"},{"startTime":238.564,"endTime":240.765,"body":"extra things."},{"startTime":240.885,"endTime":241.785,"body":"It was enjoyable."},{"startTime":241.785,"endTime":242.526,"body":"It was long."},{"startTime":242.526,"endTime":246.587,"body":"I didn't do it with any headphones as"},{"startTime":242.526,"endTime":246.587,"body":"well, which for me is amazing to not do"},{"startTime":246.587,"endTime":249.509,"body":"such a distance, uh, with, without"},{"startTime":246.587,"endTime":249.509,"body":"headphones."},{"startTime":249.509,"endTime":251.009,"body":"And obviously it was just a big time"},{"startTime":249.509,"endTime":251.009,"body":"domain."},{"startTime":251.009,"endTime":254.49,"body":"Again, getting back to the, what I want to"},{"startTime":251.009,"endTime":254.49,"body":"be doing this running phase is"},{"startTime":254.555,"endTime":258.757,"body":"lot of running, so spending more, more"},{"startTime":254.555,"endTime":258.757,"body":"time on my feet in the running mode plus"},{"startTime":258.757,"endTime":259.077,"body":"minutes."},{"startTime":259.077,"endTime":260.598,"body":"And so this really did accomplishment."},{"startTime":260.598,"endTime":264.66,"body":"So, you know, overall, it was 21"},{"startTime":260.598,"endTime":264.66,"body":"kilometers, which is again, what roughly"},{"startTime":264.66,"endTime":268.302,"body":"like 60% of the way there in terms of how"},{"startTime":264.66,"endTime":268.302,"body":"many kilometers I wanted to do, maybe even"},{"startTime":268.302,"endTime":272.464,"body":"slightly less, but it was, it was an"},{"startTime":268.302,"endTime":272.464,"body":"enjoyable week to actually attempt and do."},{"startTime":272.464,"endTime":276.006,"body":"So there was some fluctuations where I"},{"startTime":272.464,"endTime":276.006,"body":"didn't achieve what I needed to, but all"},{"startTime":276.006,"endTime":278.808,"body":"in all, I did end up getting quite a few"},{"startTime":276.006,"endTime":278.808,"body":"running sessions in."},{"startTime":278.808,"endTime":280.549,"body":"So there was some positives around that."},{"startTime":280.629,"endTime":283.97,"body":"The learnings that do come away for me and"},{"startTime":280.629,"endTime":283.97,"body":"probably not for the"},{"startTime":284.811,"endTime":289.715,"body":"So to you, me and mortal lights, I'd say"},{"startTime":284.811,"endTime":289.715,"body":"probably partnering up some of these runs"},{"startTime":289.715,"endTime":293.258,"body":"or whatever mode it is that you're trying"},{"startTime":289.715,"endTime":293.258,"body":"to achieve with things that are more"},{"startTime":293.258,"endTime":294.299,"body":"enjoyable for you."},{"startTime":294.299,"endTime":298.423,"body":"At least for me, I found that I'll both"},{"startTime":294.299,"endTime":298.423,"body":"achieve it or do it and I'll be more"},{"startTime":298.423,"endTime":299.123,"body":"likely to do it."},{"startTime":299.123,"endTime":304.127,"body":"There'll be less anxiety or anticipation"},{"startTime":299.123,"endTime":304.127,"body":"to not do a particular thing."},{"startTime":304.228,"endTime":306.69,"body":"Case in point, that hundred minute"},{"startTime":304.228,"endTime":306.69,"body":"workout."},{"startTime":306.69,"endTime":309.672,"body":"Now you might think that, well, that seems"},{"startTime":306.69,"endTime":309.672,"body":"extreme in the other end."},{"startTime":309.672,"endTime":310.293,"body":"Why would you do that?"},{"startTime":310.293,"endTime":312.154,"body":"That probably makes you not want to do it."},{"startTime":312.154,"endTime":312.954,"body":"For me."},{"startTime":313.703,"endTime":317.366,"body":"planning that out, it seemed more like a"},{"startTime":313.703,"endTime":317.366,"body":"challenge that I wanted to tackle."},{"startTime":317.366,"endTime":321.929,"body":"I enjoy the aspect of being at a gym,"},{"startTime":317.366,"endTime":321.929,"body":"doing some of those movements along with"},{"startTime":321.929,"endTime":326.753,"body":"running made it, made me want to actually"},{"startTime":321.929,"endTime":326.753,"body":"go on, uh, attack it more."},{"startTime":326.753,"endTime":328.595,"body":"And so my learning was into the future."},{"startTime":328.595,"endTime":332.838,"body":"So beyond the 12 week running phase, I"},{"startTime":328.595,"endTime":332.838,"body":"could see myself incorporating more"},{"startTime":332.838,"endTime":337.582,"body":"running or continuing to do some running,"},{"startTime":332.838,"endTime":337.582,"body":"but in the form of Metcon's or other"},{"startTime":337.582,"endTime":342.086,"body":"pieces where I'm doing not just running,"},{"startTime":337.582,"endTime":342.086,"body":"it could be running and something else or"},{"startTime":342.086,"endTime":343.006,"body":"in addition."},{"startTime":343.495,"endTime":346.796,"body":"Cause it takes away maybe that mental"},{"startTime":343.495,"endTime":346.796,"body":"pressure of it's just a run."},{"startTime":346.796,"endTime":347.876,"body":"You've got to just do this."},{"startTime":347.876,"endTime":351.738,"body":"And there's this particular level, which"},{"startTime":347.876,"endTime":351.738,"body":"honestly, I don't have to have that."},{"startTime":351.758,"endTime":355.58,"body":"Uh, I'm not trying to become the best"},{"startTime":351.758,"endTime":355.58,"body":"runner of Brisbane or achieve like some"},{"startTime":355.58,"endTime":359.302,"body":"particular even best 10 kilometer time or"},{"startTime":355.58,"endTime":359.302,"body":"five kilometer time, but there's still"},{"startTime":359.302,"endTime":364.364,"body":"some particular growth or target in my"},{"startTime":359.302,"endTime":364.364,"body":"mind that goes, Hey, I need to be at least"},{"startTime":364.364,"endTime":367.966,"body":"this good and whenever you meet something"},{"startTime":364.364,"endTime":367.966,"body":"and kind of gets shifted a little bit"},{"startTime":367.966,"endTime":370.446,"body":"further, so at least my learning is"},{"startTime":371.039,"endTime":373.9,"body":"Uh, keep it in, for me, keeping an"},{"startTime":371.039,"endTime":373.9,"body":"enjoyable is going to be pairing it up"},{"startTime":373.9,"endTime":376.722,"body":"with other things, which I already find a"},{"startTime":373.9,"endTime":376.722,"body":"lot of joy and I've stood the test of"},{"startTime":376.722,"endTime":378.443,"body":"time, at least for me personally."},{"startTime":378.443,"endTime":383.406,"body":"So that has been week six, seven"},{"startTime":378.443,"endTime":383.406,"body":"apologies, uh, of the running phase."},{"startTime":383.406,"endTime":384.226,"body":"Me and mortal lights."},{"startTime":384.226,"endTime":388.709,"body":"The again, three big call outs for me is"},{"startTime":384.226,"endTime":388.709,"body":"if you want to see things change, let me"},{"startTime":388.709,"endTime":392.491,"body":"know if you want to support, uh, boost to"},{"startTime":388.709,"endTime":392.491,"body":"gramming through or sending through a"},{"startTime":392.491,"endTime":395.473,"body":"commentary is going to be the best way you"},{"startTime":392.491,"endTime":395.473,"body":"can use various apps out there that allow"},{"startTime":395.473,"endTime":396.313,"body":"you to do that."},{"startTime":396.313,"endTime":399.294,"body":"However, you know, you can just reach out"},{"startTime":396.313,"endTime":399.294,"body":"directly if you want to do that."},{"startTime":399.419,"endTime":401.68,"body":"Um, and yeah, especially talent here."},{"startTime":401.68,"endTime":404.881,"body":"If you are a runner, if you're good at"},{"startTime":401.68,"endTime":404.881,"body":"running, if you know of a better way or"},{"startTime":404.881,"endTime":409.644,"body":"mental, uh, aspects of running, perhaps my"},{"startTime":404.881,"endTime":409.644,"body":"plan that I put out at the beginning of"},{"startTime":409.644,"endTime":413.666,"body":"running on a Monday, Wednesday, Friday,"},{"startTime":409.644,"endTime":413.666,"body":"and Saturday with those different modes."},{"startTime":413.666,"endTime":416.948,"body":"If you've seen it work better or you have"},{"startTime":413.666,"endTime":416.948,"body":"direct experience, let me know."},{"startTime":416.948,"endTime":417.868,"body":"I'd love to hear it."},{"startTime":417.868,"endTime":419.249,"body":"But for now, I'm going to leave it there."},{"startTime":419.249,"endTime":419.989,"body":"Me and mortal arts."},{"startTime":419.989,"endTime":422.41,"body":"I hope you're well wherever you are in the"},{"startTime":419.989,"endTime":422.41,"body":"world."},{"startTime":422.41,"endTime":423.13,"body":"One out."}]}
