Mere Mortals

Share on social media:

In the third episode of "Mere Mortals in Motion," we delve deep into Week 1 of my running phase. As ambitions met reality, adjustments were essential. 

From the initial challenges with my knee and overestimating my running volume to the intricate balance of strength training and running, discover how I recalibrated my approach. With a day-by-day breakdown, uncover the strategies employed, the mental hurdles faced during continuous running versus singular intense lifting sessions, and the unexpected turns my training took. 

Tune in to uncover how adaptability became the cornerstone of the journey.

0:00 - Intro
1:10 - Week 1 Tracking
2:18 - The Details
2:48 - Monday
5:00 - Tuesday
6:30 - Wednesday
7:35 - Thursday
8:35 - Friday
9:42 - Saturday + Learnings
12:45 - Sunday

Follow the details over on the website as well!
https://www.meremortalspodcast.com/meremortaltraining
https://www.meremortalspodcast.com/runningphase

Connect with Mere Mortals:
Website: https://www.meremortalspodcast.com/
Discord: https://discord.gg/jjfq9eGReU
Instagram: https://www.instagram.com/meremortalspodcast/
TikTok: https://www.tiktok.com/@meremortalspodcast

Support the show

{"version":"1.0.0","segments":[{"speaker":"[Juan]","startTime":5.998,"endTime":14.416,"body":"Thank you. Welcome back, mere mortal"},{"speaker":"[Juan]","startTime":5.998,"endTime":14.416,"body":"lights to once again, another edition of the"},{"speaker":"[Juan]","startTime":14.456,"endTime":20.34,"body":"mere mortals in motion. And we are indeed"},{"speaker":"[Juan]","startTime":14.456,"endTime":20.34,"body":"in motion. This is the third episode now, and"},{"speaker":"[Juan]","startTime":20.36,"endTime":26.063,"body":"we're properly getting into the detail."},{"speaker":"[Juan]","startTime":20.36,"endTime":26.063,"body":"This is week one of the first phase, which"},{"speaker":"[Juan]","startTime":26.103,"endTime":29.565,"body":"is running. So if you haven't had a"},{"speaker":"[Juan]","startTime":26.103,"endTime":29.565,"body":"chance yet to go and have a listen to the foundations"},{"speaker":"[Juan]","startTime":29.625,"endTime":36.589,"body":"episode or the first phase episode,"},{"speaker":"[Juan]","startTime":29.625,"endTime":36.589,"body":"which was all about running. Look, I go into"},{"speaker":"[Juan]","startTime":36.609,"endTime":43.271,"body":"the detail on. the aims of it, why I'm"},{"speaker":"[Juan]","startTime":36.609,"endTime":43.271,"body":"doing it, how I'm doing it, you know, what"},{"speaker":"[Juan]","startTime":43.291,"endTime":46.892,"body":"we're trying to get out of it, et cetera."},{"speaker":"[Juan]","startTime":43.291,"endTime":46.892,"body":"So once again, if you haven't already, we'll"},{"speaker":"[Juan]","startTime":46.912,"endTime":51.593,"body":"put the links in, go and check that"},{"speaker":"[Juan]","startTime":46.912,"endTime":51.593,"body":"out, go to our site, whatever, just go check"},{"speaker":"[Juan]","startTime":51.633,"endTime":55.654,"body":"it and come back to this. So once you've"},{"speaker":"[Juan]","startTime":51.633,"endTime":55.654,"body":"done that, or if you've already caught up,"},{"speaker":"[Juan]","startTime":55.894,"endTime":60.936,"body":"this is going to get into week one,"},{"speaker":"[Juan]","startTime":55.894,"endTime":60.936,"body":"the actual detail. And look for it being week"},{"speaker":"[Juan]","startTime":61.416,"endTime":65.237,"body":"one, very interesting in the sense that"},{"speaker":"[Juan]","startTime":61.416,"endTime":65.237,"body":"there's already a lot of"},{"speaker":"[Juan]","startTime":68.402,"endTime":72.483,"body":"But this session is going to be fairly"},{"speaker":"[Juan]","startTime":68.402,"endTime":72.483,"body":"pointed. We're going to be looking directly"},{"speaker":"[Juan]","startTime":72.543,"endTime":77.024,"body":"at what the goals are in terms of the"},{"speaker":"[Juan]","startTime":72.543,"endTime":77.024,"body":"running, how that's been tracking. And then"},{"speaker":"[Juan]","startTime":77.044,"endTime":81.245,"body":"we'll also just look at my workouts"},{"speaker":"[Juan]","startTime":77.044,"endTime":81.245,"body":"really, just on a day-to-day basis, trying"},{"speaker":"[Juan]","startTime":81.265,"endTime":89.427,"body":"to extract any particular detail. So"},{"speaker":"[Juan]","startTime":81.265,"endTime":89.427,"body":"bringing up the actual running phase details"},{"speaker":"[Juan]","startTime":89.447,"endTime":92.328,"body":"here on the screen. If you've had them"},{"speaker":"[Juan]","startTime":89.447,"endTime":92.328,"body":"in front of you, again, if you don't, I'll"},{"speaker":"[Juan]","startTime":92.348,"endTime":98.919,"body":"talk them through. The week one, we"},{"speaker":"[Juan]","startTime":92.348,"endTime":98.919,"body":"had a five kilometer. Monday run, slower run."},{"speaker":"[Juan]","startTime":99.179,"endTime":103.823,"body":"We had a Wednesday tempo run, five kilometers."},{"speaker":"[Juan]","startTime":99.179,"endTime":103.823,"body":"Friday was some speed work, two kilometers."},{"speaker":"[Juan]","startTime":103.883,"endTime":110.288,"body":"Saturday, I had, I had, you're looking"},{"speaker":"[Juan]","startTime":103.883,"endTime":110.288,"body":"at here what says 6.6 kilometers, but we're"},{"speaker":"[Juan]","startTime":110.308,"endTime":115.792,"body":"gonna talk into the adjustments that"},{"speaker":"[Juan]","startTime":110.308,"endTime":115.792,"body":"were made already around this for a total kilometers"},{"speaker":"[Juan]","startTime":115.812,"endTime":119.555,"body":"of around 18 kilometers. I think I'm"},{"speaker":"[Juan]","startTime":115.812,"endTime":119.555,"body":"straver at something a little bit less, but"},{"speaker":"[Juan]","startTime":119.936,"endTime":125.315,"body":"roughly around that ballpark. Now. I"},{"speaker":"[Juan]","startTime":119.936,"endTime":125.315,"body":"already called it out, you know, that Saturday"},{"speaker":"[Juan]","startTime":125.355,"endTime":130.779,"body":"longy, you can see there that it's a"},{"speaker":"[Juan]","startTime":125.355,"endTime":130.779,"body":"6.6 kilometers and, uh, I'll probably, I'll"},{"speaker":"[Juan]","startTime":130.839,"endTime":135.702,"body":"leave it, uh, for a second as we go"},{"speaker":"[Juan]","startTime":130.839,"endTime":135.702,"body":"through, um, into the, the workouts, because"},{"speaker":"[Juan]","startTime":135.722,"endTime":140.245,"body":"then I'll want to dissect what happened"},{"speaker":"[Juan]","startTime":135.722,"endTime":140.245,"body":"on that particular Saturday. So over to the"},{"speaker":"[Juan]","startTime":140.285,"endTime":146.609,"body":"actual play by play. So the Monday,"},{"speaker":"[Juan]","startTime":140.285,"endTime":146.609,"body":"it was a straightforward, uh, easy warmup again."},{"speaker":"[Juan]","startTime":147.01,"endTime":151.252,"body":"Well, I'll have these items in front"},{"speaker":"[Juan]","startTime":147.01,"endTime":151.252,"body":"of you. If you want to go on really refer to"},{"speaker":"[Juan]","startTime":151.272,"endTime":157.323,"body":"the nitty gritty details. Go and check"},{"speaker":"[Juan]","startTime":151.272,"endTime":157.323,"body":"out the website. I've put down the actual figures"},{"speaker":"[Juan]","startTime":157.403,"endTime":161.024,"body":"and details that you can go and follow"},{"speaker":"[Juan]","startTime":157.403,"endTime":161.024,"body":"along in that front, if you want to, if you"},{"speaker":"[Juan]","startTime":161.044,"endTime":166.365,"body":"want to pair that up with, you know,"},{"speaker":"[Juan]","startTime":161.044,"endTime":166.365,"body":"this video as well, or this actual content"},{"speaker":"[Juan]","startTime":166.385,"endTime":170.186,"body":"piece, so you can kind of plug and play,"},{"speaker":"[Juan]","startTime":166.385,"endTime":170.186,"body":"read out from there, do what you have you,"},{"speaker":"[Juan]","startTime":171.207,"endTime":174.308,"body":"but again, Monday, it's a bit of warmup,"},{"speaker":"[Juan]","startTime":171.207,"endTime":174.308,"body":"there was some strength work in the form of"},{"speaker":"[Juan]","startTime":174.388,"endTime":178.769,"body":"back squatting. So, because I am doing"},{"speaker":"[Juan]","startTime":174.388,"endTime":178.769,"body":"much more running, I'm trying to keep the strength"},{"speaker":"[Juan]","startTime":179.029,"endTime":183.074,"body":"in the legs still around. but it is"},{"speaker":"[Juan]","startTime":179.029,"endTime":183.074,"body":"pulled back in terms of the volume. Now you"},{"speaker":"[Juan]","startTime":183.114,"endTime":187.676,"body":"might say, you might back in the past,"},{"speaker":"[Juan]","startTime":183.114,"endTime":187.676,"body":"I would have been doing maybe 10, 15 sets worth"},{"speaker":"[Juan]","startTime":187.716,"endTime":192.557,"body":"of squatting movements over the week."},{"speaker":"[Juan]","startTime":187.716,"endTime":192.557,"body":"This has pulled back heavily so that I don't"},{"speaker":"[Juan]","startTime":192.617,"endTime":200.759,"body":"have the overload of stress or buildup"},{"speaker":"[Juan]","startTime":192.617,"endTime":200.759,"body":"of just the pounding on the legs, given that"},{"speaker":"[Juan]","startTime":200.779,"endTime":206.221,"body":"I'm gonna be doing that repeatedly with"},{"speaker":"[Juan]","startTime":200.779,"endTime":206.221,"body":"the running. So some strength work there. I"},{"speaker":"[Juan]","startTime":206.241,"endTime":211.415,"body":"set up with 15, just easy. barbell and"},{"speaker":"[Juan]","startTime":206.241,"endTime":211.415,"body":"then working up to a three sets of 10, basically"},{"speaker":"[Juan]","startTime":211.435,"endTime":219.117,"body":"55% of my one rep max. Then moving over"},{"speaker":"[Juan]","startTime":211.435,"endTime":219.117,"body":"to some power work, clean and jerk style. Again,"},{"speaker":"[Juan]","startTime":219.317,"endTime":225.439,"body":"just some easy warmups with the barbell."},{"speaker":"[Juan]","startTime":219.317,"endTime":225.439,"body":"Then moving to a bit of a, um, pyramiding up"},{"speaker":"[Juan]","startTime":226.039,"endTime":230.381,"body":"set. There's just more to work through"},{"speaker":"[Juan]","startTime":226.039,"endTime":230.381,"body":"on that power, keeping the speed quite good."},{"speaker":"[Juan]","startTime":230.781,"endTime":235.938,"body":"And it's a three by three at 50%. two"},{"speaker":"[Juan]","startTime":230.781,"endTime":235.938,"body":"by two at 75%, two by two at 82% and two by"},{"speaker":"[Juan]","startTime":236.058,"endTime":240.7,"body":"one at 92%. Again, all of these percentages"},{"speaker":"[Juan]","startTime":236.058,"endTime":240.7,"body":"I'm saying, they're all one rep maxes. So more"},{"speaker":"[Juan]","startTime":240.72,"endTime":244.121,"body":"strength work. And you'll see these"},{"speaker":"[Juan]","startTime":240.72,"endTime":244.121,"body":"Mondays, Tuesday, Wednesday, Thursday, Friday,"},{"speaker":"[Juan]","startTime":244.221,"endTime":247.762,"body":"kind of rolling through. There's very"},{"speaker":"[Juan]","startTime":244.221,"endTime":247.762,"body":"similarities for a lot of these trainings."},{"speaker":"[Juan]","startTime":247.802,"endTime":251.343,"body":"So as we go through the various weeks,"},{"speaker":"[Juan]","startTime":247.802,"endTime":251.343,"body":"I'll probably pull back on how much I'm detailing"},{"speaker":"[Juan]","startTime":251.363,"endTime":255.984,"body":"this out. But the bench press, again,"},{"speaker":"[Juan]","startTime":251.363,"endTime":255.984,"body":"one more one percent at one by 10 and then"},{"speaker":"[Juan]","startTime":256.024,"endTime":262.546,"body":"four by eight at 67%. Some accessories"},{"speaker":"[Juan]","startTime":256.024,"endTime":262.546,"body":"works. I did three rounds of 25 V-ups. and"},{"speaker":"[Juan]","startTime":262.606,"endTime":267.95,"body":"seven toaster bars. I felt spicy, definitely"},{"speaker":"[Juan]","startTime":262.606,"endTime":267.95,"body":"made my hip flexors probably a little bit too"},{"speaker":"[Juan]","startTime":267.99,"endTime":271.773,"body":"tight in preparation for the run. And"},{"speaker":"[Juan]","startTime":267.99,"endTime":271.773,"body":"then I went ahead and did a five kilometer"},{"speaker":"[Juan]","startTime":271.793,"endTime":275.616,"body":"run in the afternoon. I was actually"},{"speaker":"[Juan]","startTime":271.793,"endTime":275.616,"body":"attempting to, the path that I was going with"},{"speaker":"[Juan]","startTime":275.636,"endTime":281.281,"body":"these is to run the five kilometers"},{"speaker":"[Juan]","startTime":275.636,"endTime":281.281,"body":"in the morning straight after my workouts."},{"speaker":"[Juan]","startTime":281.901,"endTime":285.504,"body":"It didn't happen on this particular"},{"speaker":"[Juan]","startTime":281.901,"endTime":285.504,"body":"day. And so I ended up doing it in the afternoon,"},{"speaker":"[Juan]","startTime":285.684,"endTime":289.988,"body":"again, running around kind of like near"},{"speaker":"[Juan]","startTime":285.684,"endTime":289.988,"body":"mine at a dog park to get that done. Cool,"},{"speaker":"[Juan]","startTime":290.308,"endTime":294.743,"body":"easy. Moving on to the Tuesday. And"},{"speaker":"[Juan]","startTime":290.308,"endTime":294.743,"body":"again, first, first like big run after those"},{"speaker":"[Juan]","startTime":294.823,"endTime":298.764,"body":"preemptive runs. It was fun. Nothing"},{"speaker":"[Juan]","startTime":294.823,"endTime":298.764,"body":"that kind of, uh, worried me on that front,"},{"speaker":"[Juan]","startTime":298.804,"endTime":303.686,"body":"although I've felt quite tired from"},{"speaker":"[Juan]","startTime":298.804,"endTime":303.686,"body":"that run. Uh, then you got the choosing. So"},{"speaker":"[Juan]","startTime":303.827,"endTime":308.228,"body":"in here we've got again, some sort of"},{"speaker":"[Juan]","startTime":303.827,"endTime":308.228,"body":"warmup. This is including, uh, some 15 calorie,"},{"speaker":"[Juan]","startTime":308.449,"endTime":313.211,"body":"three, two rounds of 50 calorie rows"},{"speaker":"[Juan]","startTime":308.449,"endTime":313.211,"body":"and 30 second wall, handstand holds on a wall."},{"speaker":"[Juan]","startTime":314.011,"endTime":318.833,"body":"Then we moved into strength. So for"},{"speaker":"[Juan]","startTime":314.011,"endTime":318.833,"body":"Tuesday for myself, it's some shoulder strengthening."},{"speaker":"[Juan]","startTime":319.153,"endTime":325.275,"body":"So we had. barbell shoulder press four"},{"speaker":"[Juan]","startTime":319.153,"endTime":325.275,"body":"by 15 at 40%. Then we had a mechcon. Now, uh,"},{"speaker":"[Juan]","startTime":325.295,"endTime":329.536,"body":"I took this from a crossfit workout"},{"speaker":"[Juan]","startTime":325.295,"endTime":329.536,"body":"and I absolutely cut it down. Cause I believe"},{"speaker":"[Juan]","startTime":329.556,"endTime":332.997,"body":"this was supposed to be 10 rounds. It's"},{"speaker":"[Juan]","startTime":329.556,"endTime":332.997,"body":"just not feeling it that day. And I ended up"},{"speaker":"[Juan]","startTime":333.037,"endTime":337.959,"body":"doing just three rounds of 10 dumbbell"},{"speaker":"[Juan]","startTime":333.037,"endTime":337.959,"body":"clean and jerks with 22 and a half kilos and"},{"speaker":"[Juan]","startTime":337.999,"endTime":342.32,"body":"10 pushups. I can, I noted there two"},{"speaker":"[Juan]","startTime":337.999,"endTime":342.32,"body":"minutes and 30 seconds and three rounds. So"},{"speaker":"[Juan]","startTime":342.34,"endTime":346.401,"body":"that make them just mechcon just turn"},{"speaker":"[Juan]","startTime":342.34,"endTime":346.401,"body":"into an absolute sprint. And then I'm finally"},{"speaker":"[Juan]","startTime":346.421,"endTime":350.663,"body":"doing this accessory work. On a Tuesday"},{"speaker":"[Juan]","startTime":346.421,"endTime":350.663,"body":"is really beneficial. Again, looking at my"},{"speaker":"[Juan]","startTime":350.723,"endTime":354.466,"body":"running plan, I don't have any runs"},{"speaker":"[Juan]","startTime":350.723,"endTime":354.466,"body":"on a Tuesday. And so I ended up, what I do"},{"speaker":"[Juan]","startTime":354.526,"endTime":359.89,"body":"is a pretty much a, a big amount of"},{"speaker":"[Juan]","startTime":354.526,"endTime":359.89,"body":"accessory works in the form of shoulder work,"},{"speaker":"[Juan]","startTime":359.93,"endTime":366.415,"body":"tricep work, and some ab work. And that"},{"speaker":"[Juan]","startTime":359.93,"endTime":366.415,"body":"was a rope face, uh, pulls with a rope, lateral"},{"speaker":"[Juan]","startTime":366.455,"endTime":372.64,"body":"machine raises, chest flies, dips, tricep"},{"speaker":"[Juan]","startTime":366.455,"endTime":372.64,"body":"pushdowns, easy bars, skull crushes, and some"},{"speaker":"[Juan]","startTime":372.72,"endTime":377.75,"body":"ab work. Now all of those are. four,"},{"speaker":"[Juan]","startTime":372.72,"endTime":377.75,"body":"three sets to four sets between eight to 15"},{"speaker":"[Juan]","startTime":377.79,"endTime":381.671,"body":"reps. I could call it out in terms of"},{"speaker":"[Juan]","startTime":377.79,"endTime":381.671,"body":"the detail, but you don't need that. That's"},{"speaker":"[Juan]","startTime":381.691,"endTime":385.853,"body":"kind of the gist of it all. It's just"},{"speaker":"[Juan]","startTime":381.691,"endTime":385.853,"body":"to kind of get a little bit of volume, little"},{"speaker":"[Juan]","startTime":385.873,"endTime":390.114,"body":"bit of blood flowing through those areas,"},{"speaker":"[Juan]","startTime":385.873,"endTime":390.114,"body":"those target muscles. Wednesday, and again,"},{"speaker":"[Juan]","startTime":390.254,"endTime":396.375,"body":"remembering, this is a tempo run day."},{"speaker":"[Juan]","startTime":390.254,"endTime":396.375,"body":"So again, I did this tempo run in the morning"},{"speaker":"[Juan]","startTime":396.675,"endTime":400.857,"body":"after the workouts. I did end up doing"},{"speaker":"[Juan]","startTime":396.675,"endTime":400.857,"body":"it in the morning and it ended up being with"},{"speaker":"[Juan]","startTime":400.957,"endTime":405.262,"body":"a 15 kilo backpack as well. Interestingly"},{"speaker":"[Juan]","startTime":400.957,"endTime":405.262,"body":"enough, I don't know. why I decided to do that,"},{"speaker":"[Juan]","startTime":405.442,"endTime":410.905,"body":"but such as life, the actual workout"},{"speaker":"[Juan]","startTime":405.442,"endTime":410.905,"body":"though, before that run was four rounds of"},{"speaker":"[Juan]","startTime":410.945,"endTime":415.608,"body":"10 pushups and five pull-ups with a"},{"speaker":"[Juan]","startTime":410.945,"endTime":415.608,"body":"bit of warmup, four sets of 10 reps of easy"},{"speaker":"[Juan]","startTime":415.688,"endTime":420.41,"body":"bar curl. And then I did an actual CrossFit"},{"speaker":"[Juan]","startTime":415.688,"endTime":420.41,"body":"class. So the CrossFit class was EMOM 20 every"},{"speaker":"[Juan]","startTime":420.43,"endTime":423.972,"body":"minute on the minute for 20 minutes"},{"speaker":"[Juan]","startTime":420.43,"endTime":423.972,"body":"of 15 calorie row, 15 toes to bar. And there's"},{"speaker":"[Juan]","startTime":424.012,"endTime":428.235,"body":"real fun 60 foot carpets, lead pull"},{"speaker":"[Juan]","startTime":424.012,"endTime":428.235,"body":"with 80 kilos. That was awesome fun. And then"},{"speaker":"[Juan]","startTime":428.275,"endTime":432.737,"body":"some accessory work around just single"},{"speaker":"[Juan]","startTime":428.275,"endTime":432.737,"body":"leg wall sits and leg bridges. So then after"},{"speaker":"[Juan]","startTime":432.757,"endTime":438.388,"body":"that, for that five kilometer interval"},{"speaker":"[Juan]","startTime":432.757,"endTime":438.388,"body":"run, which consumed basically. So for the first"},{"speaker":"[Juan]","startTime":438.488,"endTime":443.931,"body":"interval run, this was really just running"},{"speaker":"[Juan]","startTime":438.488,"endTime":443.931,"body":"and then stopping when I felt tired and doing"},{"speaker":"[Juan]","startTime":443.951,"endTime":446.593,"body":"some walking and then running again"},{"speaker":"[Juan]","startTime":443.951,"endTime":446.593,"body":"and then stopping. So there wasn't any, you"},{"speaker":"[Juan]","startTime":447.013,"endTime":451.516,"body":"know, four by 500 and walk 200 meters"},{"speaker":"[Juan]","startTime":447.013,"endTime":451.516,"body":"or run at this particular pace, like fartlet,"},{"speaker":"[Juan]","startTime":451.976,"endTime":457.119,"body":"fart, like style. No, it was none of"},{"speaker":"[Juan]","startTime":451.976,"endTime":457.119,"body":"that. It was much, much rudimentary. Uh, the"},{"speaker":"[Juan]","startTime":457.139,"endTime":462.206,"body":"next day we've got here. So it was Thursday,"},{"speaker":"[Juan]","startTime":457.139,"endTime":462.206,"body":"uh, again, a warmup, sorry, no running. So"},{"speaker":"[Juan]","startTime":462.366,"endTime":465.326,"body":"warm up here, had a bit more squats"},{"speaker":"[Juan]","startTime":462.366,"endTime":465.326,"body":"through it. And you'll see, this is the final"},{"speaker":"[Juan]","startTime":465.346,"endTime":469.748,"body":"bit of volume of squatting, as I talked"},{"speaker":"[Juan]","startTime":465.346,"endTime":469.748,"body":"about. There's just a warm up of 15 squats,"},{"speaker":"[Juan]","startTime":469.808,"endTime":474.129,"body":"10 hyperextension, and three explosive"},{"speaker":"[Juan]","startTime":469.808,"endTime":474.129,"body":"jumps, three rounds of that. Then I moved into"},{"speaker":"[Juan]","startTime":474.169,"endTime":478.29,"body":"front squats. So one set of just 15"},{"speaker":"[Juan]","startTime":474.169,"endTime":478.29,"body":"reps to warm up. Then you've got two by two"},{"speaker":"[Juan]","startTime":478.31,"endTime":484.112,"body":"at 60%, two by two at 70%, two by two"},{"speaker":"[Juan]","startTime":478.31,"endTime":484.112,"body":"at 75%, and two by two at 80%. Again, these"},{"speaker":"[Juan]","startTime":484.152,"endTime":488.193,"body":"are not crazy weights, nor are they"},{"speaker":"[Juan]","startTime":484.152,"endTime":488.193,"body":"crazy volumes for myself, keeping it nice and"},{"speaker":"[Juan]","startTime":489.193,"endTime":493.144,"body":"in the strength. uh, variable if you'd"},{"speaker":"[Juan]","startTime":489.193,"endTime":493.144,"body":"like, rather than the volume. And then some"},{"speaker":"[Juan]","startTime":493.184,"endTime":496.766,"body":"hamstring work, which includes some"},{"speaker":"[Juan]","startTime":493.184,"endTime":496.766,"body":"hyper extensions and dumbbell stiff hamstrings"},{"speaker":"[Juan]","startTime":496.846,"endTime":501.31,"body":"and burpees. Uh, I finished off which"},{"speaker":"[Juan]","startTime":496.846,"endTime":501.31,"body":"what I'm finding as well isn't really enjoyable."},{"speaker":"[Juan]","startTime":501.37,"endTime":505.593,"body":"It's just some handstand work. That's"},{"speaker":"[Juan]","startTime":501.37,"endTime":505.593,"body":"roughly about 20, 25 minutes of handstand work."},{"speaker":"[Juan]","startTime":505.973,"endTime":512.037,"body":"That's including hollow holding, handstand"},{"speaker":"[Juan]","startTime":505.973,"endTime":512.037,"body":"wall, hollow holds, and then what I call handstand"},{"speaker":"[Juan]","startTime":512.097,"endTime":516.06,"body":"attempts. So five rounds, those five"},{"speaker":"[Juan]","startTime":512.097,"endTime":516.06,"body":"rounds are me trying, you know, three, four,"},{"speaker":"[Juan]","startTime":516.1,"endTime":519.446,"body":"five times and going up and holding"},{"speaker":"[Juan]","startTime":516.1,"endTime":519.446,"body":"it. And then actually give myself some rest"},{"speaker":"[Juan]","startTime":519.506,"endTime":525.889,"body":"to go again. Uh, Friday now again, main"},{"speaker":"[Juan]","startTime":519.506,"endTime":525.889,"body":"call out it's speed day. Uh, but the actual"},{"speaker":"[Juan]","startTime":525.909,"endTime":530.731,"body":"workout itself did some building up"},{"speaker":"[Juan]","startTime":525.909,"endTime":530.731,"body":"to 30 pull-ups, uh, with really max pull-ups"},{"speaker":"[Juan]","startTime":530.751,"endTime":534.652,"body":"at the beginning for warm-up, then a"},{"speaker":"[Juan]","startTime":530.751,"endTime":534.652,"body":"whole host of backward, uh, moving movements"},{"speaker":"[Juan]","startTime":535.072,"endTime":539.814,"body":"all around four sets between eight reps"},{"speaker":"[Juan]","startTime":535.072,"endTime":539.814,"body":"to 16 reps. That's trap raises, lap pull-downs,"},{"speaker":"[Juan]","startTime":539.854,"endTime":543.936,"body":"T bar rows, bar, lap pullovers, lap"},{"speaker":"[Juan]","startTime":539.854,"endTime":543.936,"body":"pullover dumbbells. Again, this was at the"},{"speaker":"[Juan]","startTime":543.956,"endTime":547.597,"body":"gym, not, um, at the CrossFit gym where"},{"speaker":"[Juan]","startTime":543.956,"endTime":547.597,"body":"there's less machinery, there's some bicep"},{"speaker":"[Juan]","startTime":547.617,"endTime":552.325,"body":"work. machine curls, cable curl, easy"},{"speaker":"[Juan]","startTime":547.617,"endTime":552.325,"body":"stuff. And a little bit of calf works, although"},{"speaker":"[Juan]","startTime":552.505,"endTime":555.668,"body":"to be frank, I'm pretty sure I just"},{"speaker":"[Juan]","startTime":552.505,"endTime":555.668,"body":"skipped that calf work altogether. A few mildly"},{"speaker":"[Juan]","startTime":555.708,"endTime":558.711,"body":"calves starting to feel it. I just went"},{"speaker":"[Juan]","startTime":555.708,"endTime":558.711,"body":"straight into that speed work. And speed work"},{"speaker":"[Juan]","startTime":558.771,"endTime":563.755,"body":"now at the moment, looking at two kilometers,"},{"speaker":"[Juan]","startTime":558.771,"endTime":563.755,"body":"it was 10 by 100 meters at speed run. And speed"},{"speaker":"[Juan]","startTime":563.795,"endTime":568.159,"body":"run, I believe I was doing it at 12"},{"speaker":"[Juan]","startTime":563.795,"endTime":568.159,"body":"kilometers per hour pace. So what does that"},{"speaker":"[Juan]","startTime":568.199,"endTime":573.363,"body":"work out to be? Five minute pace, five"},{"speaker":"[Juan]","startTime":568.199,"endTime":573.363,"body":"minute per kilometer, I'm talking kilometers"},{"speaker":"[Juan]","startTime":573.383,"endTime":577.286,"body":"here, not miles folks. And then walking"},{"speaker":"[Juan]","startTime":573.383,"endTime":577.286,"body":"a hundred meters in between. So it was fairly"},{"speaker":"[Juan]","startTime":577.326,"endTime":580.428,"body":"straightforward. I really enjoy that."},{"speaker":"[Juan]","startTime":577.326,"endTime":580.428,"body":"Uh, cause I can definitely do speed work. I"},{"speaker":"[Juan]","startTime":580.448,"endTime":585.551,"body":"just can't do longevity work. And then"},{"speaker":"[Juan]","startTime":580.448,"endTime":585.551,"body":"finally here for me came the, the Saturday"},{"speaker":"[Juan]","startTime":585.631,"endTime":591.335,"body":"now Saturday, uh, this was supposed"},{"speaker":"[Juan]","startTime":585.631,"endTime":591.335,"body":"to be the long workout, right? The see how"},{"speaker":"[Juan]","startTime":591.375,"endTime":596.078,"body":"it goes now in the original plan, the"},{"speaker":"[Juan]","startTime":591.375,"endTime":596.078,"body":"original plan had me down at running 20 kilometers"},{"speaker":"[Juan]","startTime":596.118,"endTime":599.58,"body":"and I was based on the original setup"},{"speaker":"[Juan]","startTime":596.118,"endTime":599.58,"body":"of how I was going to be doing it and what"},{"speaker":"[Juan]","startTime":599.6,"endTime":603.678,"body":"I was going to be tackling when it came"},{"speaker":"[Juan]","startTime":599.6,"endTime":603.678,"body":"to the day. just a couple of things mentally."},{"speaker":"[Juan]","startTime":603.718,"endTime":608.321,"body":"I was just not there for it. I was not"},{"speaker":"[Juan]","startTime":603.718,"endTime":608.321,"body":"there at all. Uh, and so 20 kilometers very"},{"speaker":"[Juan]","startTime":608.341,"endTime":611.723,"body":"quickly became, okay, look, I'll just,"},{"speaker":"[Juan]","startTime":608.341,"endTime":611.723,"body":"I'll just tackle 10 kilometers. But even then"},{"speaker":"[Juan]","startTime":612.223,"endTime":616.926,"body":"going through that run, I just went,"},{"speaker":"[Juan]","startTime":612.223,"endTime":616.926,"body":"no, I need to be realistic. I'm not going to"},{"speaker":"[Juan]","startTime":616.946,"endTime":621.108,"body":"get 10 kilometers here. And then I'm"},{"speaker":"[Juan]","startTime":616.946,"endTime":621.108,"body":"doing a six and a half kilometers, six by six"},{"speaker":"[Juan]","startTime":621.148,"endTime":624.95,"body":"kilometers, just going, that's it. I'm"},{"speaker":"[Juan]","startTime":621.148,"endTime":624.95,"body":"calling it there again. It was looping around"},{"speaker":"[Juan]","startTime":624.99,"endTime":628.332,"body":"a dog park and I was running around"},{"speaker":"[Juan]","startTime":624.99,"endTime":628.332,"body":"there for, I don't know what it was nine, 10"},{"speaker":"[Juan]","startTime":628.372,"endTime":632.783,"body":"times. And kind of two. A couple of"},{"speaker":"[Juan]","startTime":628.372,"endTime":632.783,"body":"realizations came through here. And so I call"},{"speaker":"[Juan]","startTime":632.823,"endTime":639.489,"body":"out here on the Saturday workout. One,"},{"speaker":"[Juan]","startTime":632.823,"endTime":639.489,"body":"you know, I noticed, hey, I've overestimated,"},{"speaker":"[Juan]","startTime":639.569,"endTime":643.352,"body":"way overestimated here what I'm supposed"},{"speaker":"[Juan]","startTime":639.569,"endTime":643.352,"body":"to be doing with my running, both in totals"},{"speaker":"[Juan]","startTime":643.372,"endTime":646.735,"body":"and what my body's handling really,"},{"speaker":"[Juan]","startTime":643.372,"endTime":646.735,"body":"the beginning of this week one. And I went,"},{"speaker":"[Juan]","startTime":646.875,"endTime":650.578,"body":"no, I need to pull back. But two, and"},{"speaker":"[Juan]","startTime":646.875,"endTime":650.578,"body":"something that someone actually talked to me"},{"speaker":"[Juan]","startTime":650.618,"endTime":655.262,"body":"about and came up to me about and some"},{"speaker":"[Juan]","startTime":650.618,"endTime":655.262,"body":"learnings around training. And we're talking"},{"speaker":"[Juan]","startTime":655.282,"endTime":659.325,"body":"about running. And it was interesting"},{"speaker":"[Juan]","startTime":655.282,"endTime":659.325,"body":"to pull out that when were you doing, you know,"},{"speaker":"[Juan]","startTime":659.478,"endTime":664.219,"body":"very intense lifting or heavy weights."},{"speaker":"[Juan]","startTime":659.478,"endTime":664.219,"body":"When you have to get out of the bottom of a"},{"speaker":"[Juan]","startTime":664.259,"endTime":668.22,"body":"squat or you're pushing through something,"},{"speaker":"[Juan]","startTime":664.259,"endTime":668.22,"body":"you only have to push through the wandering"},{"speaker":"[Juan]","startTime":668.28,"endTime":673.221,"body":"mind or the mindset that says, no, you"},{"speaker":"[Juan]","startTime":668.28,"endTime":673.221,"body":"can't do this. Kind of just like just the once"},{"speaker":"[Juan]","startTime":673.561,"endTime":677.282,"body":"normally, right? Maybe one or two times."},{"speaker":"[Juan]","startTime":673.561,"endTime":677.282,"body":"It's an intense push through that you have"},{"speaker":"[Juan]","startTime":677.302,"endTime":681.363,"body":"to get through. But once you get through"},{"speaker":"[Juan]","startTime":677.302,"endTime":681.363,"body":"it, you do it and you might either succeed"},{"speaker":"[Juan]","startTime":681.524,"endTime":685.865,"body":"or fail, but regardless, you've done"},{"speaker":"[Juan]","startTime":681.524,"endTime":685.865,"body":"the action. And so, it's only the once or twice"},{"speaker":"[Juan]","startTime":686.145,"endTime":690.638,"body":"and it's a more overwhelming presence"},{"speaker":"[Juan]","startTime":686.145,"endTime":690.638,"body":"to get past. But I've trained myself over many,"},{"speaker":"[Juan]","startTime":690.678,"endTime":695.079,"body":"many years now to get through that quite"},{"speaker":"[Juan]","startTime":690.678,"endTime":695.079,"body":"comfortably of the, Hey, that's just the one"},{"speaker":"[Juan]","startTime":695.119,"endTime":699.04,"body":"impedance, cool. Whatever it is, we're"},{"speaker":"[Juan]","startTime":695.119,"endTime":699.04,"body":"going to do it. What I found doing that run"},{"speaker":"[Juan]","startTime":699.4,"endTime":702.521,"body":"subsequent long runs as well. So this"},{"speaker":"[Juan]","startTime":699.4,"endTime":702.521,"body":"is coming now from a few runs that I've done"},{"speaker":"[Juan]","startTime":703.121,"endTime":710.143,"body":"is there's a smudge or smaller intensity"},{"speaker":"[Juan]","startTime":703.121,"endTime":710.143,"body":"to the, to the nose or to the stop when you're"},{"speaker":"[Juan]","startTime":710.163,"endTime":713.904,"body":"running, but it's consistent. There's"},{"speaker":"[Juan]","startTime":710.163,"endTime":713.904,"body":"a lot more from it. And so from a physical"},{"speaker":"[Juan]","startTime":713.944,"endTime":717.085,"body":"perspective, I would have gone, maybe"},{"speaker":"[Juan]","startTime":713.944,"endTime":717.085,"body":"I could have done longer, maybe not 20 kilometers,"},{"speaker":"[Juan]","startTime":717.265,"endTime":722.243,"body":"20 kilometers, but maybe the 10 K. However,"},{"speaker":"[Juan]","startTime":717.265,"endTime":722.243,"body":"mentally there was just so many opportunities"},{"speaker":"[Juan]","startTime":722.303,"endTime":728.145,"body":"to quit, to stop. And I wasn't used"},{"speaker":"[Juan]","startTime":722.303,"endTime":728.145,"body":"to that. I wasn't used to the overwhelming"},{"speaker":"[Juan]","startTime":728.165,"endTime":732.207,"body":"amount of times that allow you to stop."},{"speaker":"[Juan]","startTime":728.165,"endTime":732.207,"body":"And that could be from your headphones not"},{"speaker":"[Juan]","startTime":732.247,"endTime":736.889,"body":"working, things not going your way,"},{"speaker":"[Juan]","startTime":732.247,"endTime":736.889,"body":"people getting in front of you, having time"},{"speaker":"[Juan]","startTime":736.929,"endTime":742.311,"body":"commitments, whatever. I just went,"},{"speaker":"[Juan]","startTime":736.929,"endTime":742.311,"body":"there's a lot more, little, smaller excuses"},{"speaker":"[Juan]","startTime":742.971,"endTime":746.913,"body":"or smaller intensity excuses. However,"},{"speaker":"[Juan]","startTime":742.971,"endTime":746.913,"body":"because of the continuous amount of them, it"},{"speaker":"[Juan]","startTime":746.933,"endTime":750.314,"body":"only takes just one for you to actually"},{"speaker":"[Juan]","startTime":746.933,"endTime":750.314,"body":"do the run. And so I found that very, very"},{"speaker":"[Juan]","startTime":750.414,"endTime":755.458,"body":"overwhelmingly clear in that particular"},{"speaker":"[Juan]","startTime":750.414,"endTime":755.458,"body":"Saturday run and now Sunday's normally the"},{"speaker":"[Juan]","startTime":755.698,"endTime":760.422,"body":"day off, but I felt like training Saturday."},{"speaker":"[Juan]","startTime":755.698,"endTime":760.422,"body":"It was just a pure run. Usually it was a bit,"},{"speaker":"[Juan]","startTime":760.602,"endTime":764.085,"body":"usually has been a massive gym session"},{"speaker":"[Juan]","startTime":760.602,"endTime":764.085,"body":"and now it's become a rung and I just felt"},{"speaker":"[Juan]","startTime":764.125,"endTime":768.428,"body":"like, you know, I want to get in a bit"},{"speaker":"[Juan]","startTime":764.125,"endTime":768.428,"body":"more of the sweat on Sunday and I was recovering"},{"speaker":"[Juan]","startTime":768.468,"endTime":771.47,"body":"fine. So you know what? I'm going to"},{"speaker":"[Juan]","startTime":768.468,"endTime":771.47,"body":"do it. And that finished up with a warming"},{"speaker":"[Juan]","startTime":771.51,"endTime":775.153,"body":"up with one kilometer row. I did a lot"},{"speaker":"[Juan]","startTime":771.51,"endTime":775.153,"body":"of accessory work, but that ended up training"},{"speaker":"[Juan]","startTime":775.173,"endTime":778.826,"body":"with a friend of mine. And we did a"},{"speaker":"[Juan]","startTime":775.173,"endTime":778.826,"body":"huge session. It was like a one hour plus leg"},{"speaker":"[Juan]","startTime":778.846,"endTime":782.928,"body":"session, a few other things. And so"},{"speaker":"[Juan]","startTime":778.846,"endTime":782.928,"body":"that was, it was fun. It was really good to"},{"speaker":"[Juan]","startTime":782.988,"endTime":786.769,"body":"actually get in there for that Sunday."},{"speaker":"[Juan]","startTime":782.988,"endTime":786.769,"body":"So, you know, those were, and I've sort of"},{"speaker":"[Juan]","startTime":786.789,"endTime":792.07,"body":"called out those key learnings over"},{"speaker":"[Juan]","startTime":786.789,"endTime":792.07,"body":"the Saturday long session, but it really was,"},{"speaker":"[Juan]","startTime":792.53,"endTime":800.273,"body":"hey, don't overestimate what you can"},{"speaker":"[Juan]","startTime":792.53,"endTime":800.273,"body":"do. Especially don't, kind of don't overestimate"},{"speaker":"[Juan]","startTime":800.293,"endTime":804.65,"body":"what you can do with the very daily"},{"speaker":"[Juan]","startTime":800.293,"endTime":804.65,"body":"or the minutia. as long as you're not underestimating"},{"speaker":"[Juan]","startTime":804.67,"endTime":807.691,"body":"what you can do over a long time. Cause"},{"speaker":"[Juan]","startTime":804.67,"endTime":807.691,"body":"kind of goes the other way. Yeah. You sometimes"},{"speaker":"[Juan]","startTime":807.711,"endTime":811.773,"body":"have to underestimate what you'll do"},{"speaker":"[Juan]","startTime":807.711,"endTime":811.773,"body":"on daily basis or in the very minutia, but"},{"speaker":"[Juan]","startTime":811.793,"endTime":814.614,"body":"it builds up then quickly if you're"},{"speaker":"[Juan]","startTime":811.793,"endTime":814.614,"body":"able to at least be consistent and say what"},{"speaker":"[Juan]","startTime":814.654,"endTime":819.176,"body":"I found on that Saturday was if I really"},{"speaker":"[Juan]","startTime":814.654,"endTime":819.176,"body":"hammered down and felt like, Hey, if I'm not"},{"speaker":"[Juan]","startTime":819.196,"endTime":823.778,"body":"going to get 20 kilometers, I'm just"},{"speaker":"[Juan]","startTime":819.196,"endTime":823.778,"body":"not doing it at all, then that would have continuously,"},{"speaker":"[Juan]","startTime":824.358,"endTime":827.66,"body":"uh, plagued me in terms of more long"},{"speaker":"[Juan]","startTime":824.358,"endTime":827.66,"body":"runs, more long runs and not actually doing"},{"speaker":"[Juan]","startTime":827.8,"endTime":831.241,"body":"any of the long runs. Whereas now I'm"},{"speaker":"[Juan]","startTime":827.8,"endTime":831.241,"body":"just kind of, if I underestimate and at least"},{"speaker":"[Juan]","startTime":831.261,"endTime":835.146,"body":"get it done. then the consistency of"},{"speaker":"[Juan]","startTime":831.261,"endTime":835.146,"body":"building it up over 12 weeks is going to be"},{"speaker":"[Juan]","startTime":835.266,"endTime":839.328,"body":"a better result than missing out on"},{"speaker":"[Juan]","startTime":835.266,"endTime":839.328,"body":"half of them. So at least that's how I'm looking"},{"speaker":"[Juan]","startTime":839.368,"endTime":843.029,"body":"at it. Uh, so look, that's, that's been"},{"speaker":"[Juan]","startTime":839.368,"endTime":843.029,"body":"the, the day to day breakdown, at least for,"},{"speaker":"[Juan]","startTime":843.189,"endTime":847.41,"body":"for week one, definitely a lot of right"},{"speaker":"[Juan]","startTime":843.189,"endTime":847.41,"body":"learnings. Uh, we see there, the, at least"},{"speaker":"[Juan]","startTime":847.55,"endTime":851.551,"body":"some of the runs are getting underway,"},{"speaker":"[Juan]","startTime":847.55,"endTime":851.551,"body":"which is good, but yeah, I think the truth"},{"speaker":"[Juan]","startTime":851.571,"endTime":855.172,"body":"is going to be when I start cranking"},{"speaker":"[Juan]","startTime":851.571,"endTime":855.172,"body":"up a few of these kilometers up a bit higher,"},{"speaker":"[Juan]","startTime":855.912,"endTime":860.666,"body":"no issues on the, on the legs, no issues"},{"speaker":"[Juan]","startTime":855.912,"endTime":860.666,"body":"from the saunas. Pace is kind of fine. There"},{"speaker":"[Juan]","startTime":860.686,"endTime":863.309,"body":"are some days, obviously you'll find"},{"speaker":"[Juan]","startTime":860.686,"endTime":863.309,"body":"where, you know, you're going faster pace."},{"speaker":"[Juan]","startTime":863.369,"endTime":868.253,"body":"Some of you don't, this is a mentality"},{"speaker":"[Juan]","startTime":863.369,"endTime":868.253,"body":"I'm trying to build up because on past, I've"},{"speaker":"[Juan]","startTime":868.293,"endTime":871.936,"body":"always had a running mentality where"},{"speaker":"[Juan]","startTime":868.293,"endTime":871.936,"body":"it's kind of going, not, not like, you know,"},{"speaker":"[Juan]","startTime":872.116,"endTime":876.2,"body":"balls to the wall, but I don't really"},{"speaker":"[Juan]","startTime":872.116,"endTime":876.2,"body":"know how to pace that correctly. And so that's,"},{"speaker":"[Juan]","startTime":876.38,"endTime":880.643,"body":"that's what I'm starting to feel like"},{"speaker":"[Juan]","startTime":876.38,"endTime":880.643,"body":"I'm going to be delving into the next piece"},{"speaker":"[Juan]","startTime":880.723,"endTime":884.286,"body":"of learning is my pace. What does that"},{"speaker":"[Juan]","startTime":880.723,"endTime":884.286,"body":"look like? How do I slow myself down? Especially"},{"speaker":"[Juan]","startTime":884.647,"endTime":888.99,"body":"my heart rate. And I'll tip for me."},{"speaker":"[Juan]","startTime":884.647,"endTime":888.99,"body":"I, one of the... what's supposed to be the"},{"speaker":"[Juan]","startTime":889.09,"endTime":893.412,"body":"slow run. I should have expected that"},{"speaker":"[Juan]","startTime":889.09,"endTime":893.412,"body":"to be a lower heart rate. And I'm pretty sure"},{"speaker":"[Juan]","startTime":893.432,"endTime":896.034,"body":"when I checked the heart rate meter,"},{"speaker":"[Juan]","startTime":893.432,"endTime":896.034,"body":"it was 170,"},{"speaker":"[Juan]","startTime":899.056,"endTime":902.978,"body":"my heartbeat. And you know, I was thought,"},{"speaker":"[Juan]","startTime":899.056,"endTime":902.978,"body":"oh yeah, it'd be 120, 130, which is like a"},{"speaker":"[Juan]","startTime":902.998,"endTime":906.42,"body":"zone two. Nah, not at all. And that"},{"speaker":"[Juan]","startTime":902.998,"endTime":906.42,"body":"was supposed to be for a slow run. So you need"},{"speaker":"[Juan]","startTime":906.44,"endTime":912.423,"body":"to also bring the heart rate quite significantly"},{"speaker":"[Juan]","startTime":906.44,"endTime":912.423,"body":"down. But for now, we're gonna leave it there."},{"speaker":"[Juan]","startTime":912.523,"endTime":916.185,"body":"That's week one. Of course, there's"},{"speaker":"[Juan]","startTime":912.523,"endTime":916.185,"body":"an evolving series here at the Mere Mortals"},{"speaker":"[Juan]","startTime":916.225,"endTime":920.496,"body":"in Motion. We do have the Me and Moodle's"},{"speaker":"[Juan]","startTime":916.225,"endTime":920.496,"body":"podcast, the Me and Moodle's book review, the"},{"speaker":"[Juan]","startTime":920.516,"endTime":925.46,"body":"Valley for Value. We're trying out something"},{"speaker":"[Juan]","startTime":920.516,"endTime":925.46,"body":"new. I'm trying to see how I go about sort"},{"speaker":"[Juan]","startTime":925.5,"endTime":931.365,"body":"of sharing my training both through"},{"speaker":"[Juan]","startTime":925.5,"endTime":931.365,"body":"speaking format for you to consume, also sharing"},{"speaker":"[Juan]","startTime":931.405,"endTime":935.368,"body":"it through a website. Again, most of"},{"speaker":"[Juan]","startTime":931.405,"endTime":935.368,"body":"the things I already do, I'm just basically"},{"speaker":"[Juan]","startTime":935.448,"endTime":938.931,"body":"rereading them out and sharing them"},{"speaker":"[Juan]","startTime":935.448,"endTime":938.931,"body":"out. And if it benefits for anyone, fantastic."},{"speaker":"[Juan]","startTime":938.991,"endTime":943.295,"body":"If it helps me encapsulate ideas, even"},{"speaker":"[Juan]","startTime":938.991,"endTime":943.295,"body":"better for me. But let's see how we're gonna"},{"speaker":"[Juan]","startTime":943.315,"endTime":946.297,"body":"roll. So let's see, if you want to support"},{"speaker":"[Juan]","startTime":943.315,"endTime":946.297,"body":"the podcast, this and everything else we do."},{"speaker":"[Juan]","startTime":946.71,"endTime":950.772,"body":"Valley for Valley, talent time treasure,"},{"speaker":"[Juan]","startTime":946.71,"endTime":950.772,"body":"share it with someone, send through a boostgram,"},{"speaker":"[Juan]","startTime":950.792,"endTime":955.375,"body":"send through something in the format"},{"speaker":"[Juan]","startTime":950.792,"endTime":955.375,"body":"with Satoshis. That could be from, again, boostgram"},{"speaker":"[Juan]","startTime":955.415,"endTime":959.277,"body":"and message with Satoshi attached. Look"},{"speaker":"[Juan]","startTime":955.415,"endTime":959.277,"body":"out for any new podcasting apps out there that"},{"speaker":"[Juan]","startTime":959.297,"endTime":962.859,"body":"allow you to do that. If not, just share"},{"speaker":"[Juan]","startTime":959.297,"endTime":962.859,"body":"it all around with a friend. And again, if"},{"speaker":"[Juan]","startTime":962.879,"endTime":970.107,"body":"we can help, reach out. That's all for"},{"speaker":"[Juan]","startTime":962.879,"endTime":970.107,"body":"now, Immortalites, wine out. Thank you."}]}