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Thanks for watching, Ben. Yes, we're both glad to be safe and our thoughts are with those that suffered so much. As you said, in a time of crisis, everyone helps each other.

Hey Don, thanks for watching and glad you're ok as well. Yes, Asheville was hit very hard and our thoughts and prayers go out to everyone that's affected. The tragic catastrophe gives us a lot to think about.

Thank you, Matt. Yeah, what we witnessed is life changing. It's almost impossible to capture with video, it was much worse in real life. Praying for the communities to recover.

Hi, thanks for watching and we're looking forward to continuing our training and doing more races, including our first 200-miler!

Hey Mark, thank you! Yes, the Yeti RD is from Appalachia, and he's grown and expanded his ultra races beyond the Yeti 100, and they're all first class yet very much with a "family" approach and designed to help the local communities.

Thanks for watching, Andy. Yes, bummed about the race, but the disappointment fades quickly when one sees and experiences what the local people and communities endured. Kodiak 50K looks like it's happening as of yesterday's announcement. But I deferred, so looking forward to what's next.

Thank you for the kind comments and the sub! Glad that you like the Mafate Speed 4. I'm testing the Hoka Tecton X 3 to replace my Torrent 3, and great shoe as well (if a little pricey lol).

Thanks and hopefully it's helpful. I just deferred to 2025 because of the uncertainty ... keep fingers crossed that they'll be able to put on the races. Just subbed to your channel.

Thanks Richard. I'm in CT, the Brewster high school track is across the state border, and sometimes we can't run on the local tracks because of football and soccer practice on the infield lol. The repeats are structured as lactate threshold, with a short recovery relative to the duration of the repeats. So for the target 25 min 5K repeats, 8 min rest is about 3:1 repeat to rest. Thanks for asking!

Thanks Richard, appreciate you watching!

Thanks for watching. We have tracks and you have XC nationals. Wish we had both lol.

Thanks for watching and appreciate your always kind comments. The shorts and underwear can be used for all types of running, and I do use them for many workouts on the road and the track. What's cool is that the founders are elite runners, so the products are designed by runners, not like the big brands. 😉

Thank you, Martin. Speed unfortunately diminishes as we age, so important to regularly train and maintain as much as we can. It has helped me on the trails. Appreciate your support!

Thanks for watching and your kind comments, Andy. Christian will appreciate your feedback, and I agree and will share with him. He's crewing me for the Yeti 100, and we're driving to Virginia on Wednesday. Should be fun.

Hi Mark, running by feel is something that I'm still learning how to do. It'll help me when I'm running on trails. Thanks for the kind comments!

Hey Matt, yep, gotta get used to longer repeats and eventually tempo runs on the road. Thanks for watching and supporting!

Thanks, Ben, for your support! Slowly making progress lol.

Hi, thank you for your kind comments. The workouts can be adapted, and it's the principles that are important. The weekly consistency. Structuring repeats from the short to the long. Running progressions. Learning from failure. And so on. Great question about overtraining and important topic. I'm surprised at the number of runners who are injured. And even more surprised at how many of them have repeat injuries. I've learned that we shouldn't expect a different outcome if we repeat the same mistakes 😂. Last year I created a video after running 7,700 miles over 4 years with zero injuries. I will refresh the video later this year as I've surpassed 10,000 miles and no injuries. th-cam.com/video/hdcsdRlYBQQ/w-d-xo.html With a background in science and data, you may enjoy the video on Maffetone and low-heart rate training, where I take a look at the science and research to show what actually develops the heart and improves running performance. th-cam.com/video/Q2sWN31XGnE/w-d-xo.html I'm almost done with your suggested nutrition video, haven't forgotten! Thanks again for your awesome support!

@@RunFreeandStrong Thanks, this is great! I will check out your video links (was going to watch the Maffetone vid soon anyway). It's awesome that you haven't had to deal with injuries during big training blocks and also over a certain amount of time. Looking forward to the nutrition video! Very cool :)

Thank you, Martin. I'll be using them for the Yeti 100 and they worked well for me in Verbier.

Thank you for watching and your feedback! Much appreciated.

Hey Mihai, thank you for your kind comments. We'll keep pushing on our journey to become better runners and better versions of ourselves. Keep inspiring us!

Hi Mihai, 7 days out from Yeti and very much appreciate your support and encouragement. Have a great weekend!

Thank you, Andy, for your kind comments and continued support. I'm appreciative that T8 reached out and gave me this opportunity. Definitely has proven to be a game changer in my running wardrobe.

Thank you very much for your kind comments, and for sharing your story. Agreed that the outcome is based on my training volume, plan and principles, and someone else's experience and outcome will be different. My objective is to share what I'm doing, both inputs and outcomes, as well as failures and lessons learned. Maybe someone will find it useful and be inspired. Winter is also a tough time for me to stay motivated and maintain physical, emotional / mental, and spiritual wellness. I hope you can make small improvements to maintain some level of well-being and not feel like you're starting over each spring. 🙏 Thank you again.

Thank you very much! Appreciate the encouragement!

Hi Johan, thank you for your kind comments and following our journey. I'm probably a super masters runner lol (60+). I'm still learning and I think there is huge potential for any runner, regardless of age, to explore what is possible.

Hi Andy, first, thank you very much for your ongoing support. You will regain your fitness quickly and your performance will be tops. What I'd like to convey is that we can do greater things than our mind can imagine. Let's dream big and work towards our goals. Thank you.

Thanks Matt. Appreciate your kind comments.

Thanks Chris. The approach can be adapted, it's the principles that are important. Glad to see you trying out different ideas as well.

Thanks Mark. Will be interesting to see how our VO2 max continues, hopefully upwards 😂

Thanks Mihai! Let's keep making progress on our journey to become better humans and runners.

Thank you!

Thank you! It's coming together, and consistency is still a work in progress lol

Yes, that is correct. 100K is technical, 50K is more runnable. Thanks for asking!

Hi Andy, I think he was trying to indirectly tell us we should not be doing a workout while he was having practice with his team. It's a public facility and laws and regulations allow the public to use the facility, except for scheduled major athletic events. Yeah, the 2-mile repeats are hard, last time I ran them was good. You'll see on Strava what I did yesterday. Don't worry I'm not pushing too hard lol.

Hey Matt, you lead the way, I try to follow 😉!

@@RunFreeandStrong 😂😂😂 will be the other way round one day when I switch to the mountains !

Thanks Mark. Consistency is key, as you know. Appreciate your support!

Hi Andy, thank you and very much appreciate your kind comments. Gotta keep working to give me the best possible chance to complete the Yeti 100.

Thank you very much, Matt. Working to improve, constantly a work in progress, your training motivates me to keep pushing!

Thanks Mihai, almost time to race again!

Thanks Mark, trying to become a more well-rounded runner and mixing up the training.

Thank you for watching and for your kind comments. I'm looking forward to going back in October for the 50K.

Hi Mihai, thanks for watching and sharing your love of Hoka shoes. There are so any choices, and this is a good one.

Thank you very much for your kind comments!

Thanks for watching and glad you liked the video. 😃

Thank you very much for your ongoing support, Mihai. You're a huge inspiration to me, and as I'm watching the UTMB races, I'm in awe of your 168 km Mont Blanc finish! Wow!

@@RunFreeandStrong yes, sometimes I too look back fondly to those times, knowing that I'm currently far from doing an ultra race like the "big brother" in UTMB. But I also rejoice with smaller victories, after all this is life, we have to enjoy what we have, hehe

@@MihaiGoRunning Life and running is a journey full of memories. Sometimes we want to enjoy the memories and sometimes we say let me try again.