00:00 about four weeks ago i decided to get
00:02 serious about my training for the
00:03 hurtwood 50k ultra marathon that i ran
00:06 just this sunday the idea was to focus
00:08 heavily on lots of distance running some
00:10 serious weight loss proper dedication to
00:13 the goal of smashing my previous time
00:15 from right back in 2019 but then i
00:17 stopped and thought about it and i
00:18 realized two things firstly is that
00:20 really what my channel is about whether
00:23 messages are sensible-ish amount of
00:25 training exercises all you need to
00:27 elevate yourself to being above average
00:29 and that that simply obtainable
00:31 achievement is enough to yield real
00:33 satisfaction without the need for
00:35 massive lifestyle sacrifices be that
00:37 excessive time spent in the gym or
00:39 depriving yourself of foods you enjoy
00:41 and no this isn't just about me not
00:43 wanting to skip donuts for four weeks
00:45 and secondly i didn't want to skip
00:47 donuts for four weeks
01:00 so this is the start of sunday's race
01:03 that i trained quite gently for i'm not
01:05 worried about diet too much to the
01:07 extent that i was a smidge under 101
01:09 kilos on race day and the world of
01:11 endurance runners if the scales show
01:13 that way you've probably got two of them
01:15 on there at once so i was heavier than i
01:17 have been in a while but it didn't
01:19 matter because i was gonna just trust in
01:21 the five things i've always done to
01:23 allow me as a larger normal runner to
01:26 plod along just fine and be happily
01:28 above average despite weighing a bit
01:30 more than average and as i recap on the
01:33 race for you i'll go through those five
01:35 things you might find them useful even
01:37 if you aren't a large runner yourself
01:38 they'll hopefully benefit anybody
01:40 looking to run far and enjoy it so first
01:43 a bit about this run and my history with
01:45 it hurtwood 50 50k ultra marathon in
01:47 dawking surrey 95 off road through
01:49 beautiful woodland countryside well over
01:52 4 000 feet of climbing in 2019 i'd run
01:55 my first over 50k along the river thames
01:58 to the side of it at least dead flat
02:00 very boring but i got the bug and so i
02:01 signed up for the hurtwood 50 at the end
02:03 of that year that then became my second
02:05 50k did it in six hours two minutes
02:07 interesting at that point i'd never run
02:09 further than about 20k apart from those
02:11 two runs and not a lot has changed since
02:13 i mostly do 10ks a couple of half
02:15 marathons a year never run a full
02:16 marathon race have done some 20 mile
02:19 mountain races in wales with the dog and
02:21 i did 100k race a few months back when
02:23 he died so ignore that this is stupid
02:25 why did anybody want to do this
02:28 there's no one here
02:30 just in the field so in a nutshell i run
02:32 plenty of tens i dabble in longer
02:34 distance stuff but without specifically
02:36 preparing for them as such also you'll
02:38 know if you watch the channel i lift
02:40 weights a little bit i cycle obstacle
02:43 course running you get the idea i'm not
02:45 a classic ultra marathon runner no beard
02:47 not a flapjack in sight
02:52 okay my first heavy runner tip good kit
02:54 and by the way this is only a kilometer
02:56 into this run and we are off road
02:58 already it's a brilliant course and this
02:59 guy in front of me wearing a solomon
03:01 vest gonna come back to those in a
03:02 second so kit from my motorcycle
03:05 adventure days i learned i'd rather lug
03:07 something about that i don't then need
03:09 than travel light and then be without it
03:11 when i want it in the middle of the
03:12 desert when it's all going south so i'll
03:14 happily carry stuff even if most others
03:16 aren't here because of distance
03:18 everyone's got a backpack with gear but
03:20 for example nixon and i we ran a 10k
03:22 race a couple of weeks back i carried a
03:23 bit of kit on that that most other
03:25 runners wouldn't have been bothering
03:26 with by the way 17th out of 258 go nixon
03:30 so what am i carrying here well first of
03:31 all lubricant if you're bigger than most
03:33 you have a need for lubricant that goes
03:34 beyond the norm i was way over 300
03:36 pounds when i started running that is a
03:38 lot of jiggly sweaty flesh you learn
03:40 fast what body parts are rubbing and if
03:42 you forget to lubricate them and then
03:44 jump in a hot shower afterwards you do
03:49 i'm no longer that heavy but i'm still a
03:50 big lump so i carry lube so something
03:53 gets sore mid-race i can fix it on the
03:55 move i put it in these these little
03:57 silicon travel pot things that i styled
03:59 my wife along similar lines i carry a
04:02 few bits of first aid plasters for
04:03 blisters couple of painkillers this race
04:05 had a mandatory first aid kit
04:07 requirement but i carry some basics
04:09 anyway actually really good example
04:10 about 20k into this run because of the
04:12 cold biting wind to dry my sweat super
04:15 quick i didn't realize i was getting
04:17 rubbing of salt underneath my arms but i
04:19 thought i did notice it was too late for
04:21 lubricant so i was able to stick a
04:22 couple of plasters on there instead
04:24 rather than running along my arms out
04:25 here mental note lubricate arms next
04:28 time also when it's cold i carry a long
04:31 sleeve top the bigger you are the harder
04:33 it is to regulate temperature surface
04:35 area does not go up linear to size and
04:38 as humans who regulate through sweating
04:39 on their surface unless you've got ears
04:41 like an elephant you won't cool as
04:43 quickly as a smaller person for that
04:45 reason i have to get real hot on a run
04:46 in fact you can see here i'm one of the
04:48 few people wearing a t-shirt but i felt
04:50 fine but at the start of a race stood
04:52 still i could be as cold as anybody else
04:54 to say if i slow down a lot or pick up
04:56 an injury so being able to chuck on take
04:58 off and store a long sleeve especially
05:00 in the winter really handy on the flip
05:02 side keeping cool when it's hot is
05:05 important too so i'll often carry some
05:06 water and again others might not be
05:08 bothering although don't get carried
05:09 away on that one i've done a separate
05:11 video on why you probably don't need to
05:14 carry water on shorter runs whizzing
05:15 around your local park run you don't
05:17 need a flask in your hand 50k obviously
05:20 water was essential and a bunch of other
05:22 things that were needed by anybody of
05:24 any size running this distance we had to
05:26 have nutrition emergency space blanket
05:28 waterproof layers etc and i like to use
05:31 a solomon vest for that just like the
05:34 mine is here i run in backpacks and they
05:37 are nowhere near as good as a decent
05:39 vest the ability to distribute the
05:40 weight and the size of what you're
05:42 carrying around your body as opposed to
05:44 all in the middle of your back and the
05:46 ability to get at it on the move from
05:47 pockets and designed in such a way that
05:49 nothing rubs you can't be a good vest i
05:52 got the 12 and 5 liter version of this
05:54 jen's got the 8 liter they weigh nothing
05:56 in fact sometimes i go running with this
05:58 just to carry my mobile phone i can
06:00 hardly tell i'm wearing it so why not
06:02 i'm finishing off on kit don't make the
06:03 mistake i did when i first started
06:05 running which is to wear big baggy
06:07 clothes despite what i used to think
06:09 you're not hiding the fact that you are
06:10 a big person by wearing a triple xl
06:12 sweatshirt and running in excess fabric
06:14 is just stupid it starts off heavy it
06:16 ends up heavy when it's cold in sweat it
06:18 bounces about it rubs into the wrong
06:20 places just get proper base layers flat
06:23 seams moisture wicking and then wear
06:25 lightweight proper kit on top ignore
06:26 what you think you look like just dress
06:28 to run because you're running running
06:30 distance has enough hurdles as it is
06:32 don't add poor underwear to the list
06:39 so the first 10k of this run went great
06:42 i was doing six minute kilometres
06:44 perfect pacing for this point in the
06:45 race there's a few sections that had to
06:47 be power walked up so that requires them
06:49 picking up the pace to compensate
06:51 elsewhere but that was all going fine
06:53 predominantly uphill for the first hour
06:55 and a half to the highest point on the
06:57 course but there are a couple of steep
06:58 downhill sections as well they're
07:00 actually quite fun to whiz down i felt
07:07 done in a good time
07:13 to the top of the hill
07:15 it's going to slow things a bit
07:17 but then obviously good chunk of
07:27 legs are tired but only because of this
07:30 once i get going downhill
07:33 it should be okay again
07:44 so first 10k done in one hour two
07:46 minutes i was feeling good at this point
07:48 i had a five target system for this race
07:50 target one obviously win it it's a race
07:52 it's gotta be a target although it would
07:54 require everybody else faster than me to
07:56 be very poorly on the day target two was
07:58 to go sub five and a half hours that
08:00 would have been in my best ever 50k time
08:02 which was the five hours 40 set on that
08:04 dead flat thames path course back in
08:08 four thousand feet of climbing on this
08:09 one man that was about as likely to be
08:11 achieved as target one target three go
08:14 sub six hours the big one perfectly
08:16 achievable and a real achievement to get
08:19 target four was to beat 2019's six hours
08:22 two and target five if all else failed
08:24 was just be above average and finish in
08:26 the top half at this point sub six
08:29 definitely on the cards five and a half
08:30 hours and that was at the back of my
08:32 mind and on the bottom my feet smooth
08:34 segway with my ultra lone peak
08:37 fives and my second heavy runner tip the
08:39 right shoes another mistake i made when
08:42 i started running was buying into this
08:44 idea that i needed because i was big and
08:46 heavy bouncy cushioned supportive shoes
08:50 prescribed to me following a gate
08:51 analysis now i'm not an expert in this
08:53 field so it may well be that that
08:55 approach does work for everybody else
08:57 and may therefore work for you so i'll
08:58 speak only of my experience it was a
09:00 waste of time and money i had ankle pain
09:03 knee pain champagne here i get a pain in
09:05 my neck going running and then i
09:07 discovered minimalist low cushioned
09:09 shoes and i've read up on the
09:10 appropriate way to run midfoot striking
09:13 in such footwear as this and despite
09:15 jumping straight into these types of
09:16 shoes at way over 300 pounds i never had
09:19 an injury then haven't had one since it
09:21 turned out and again perhaps just for me
09:23 that millions of years of evolution left
09:24 me able to run just fine if i wore shoes
09:27 that let my foot run the way mother
09:29 nature intended and not the way nike's
09:31 marketing department from 1979 onwards
09:33 wanted i have a lot of shoes 99 were
09:36 made by ultra wide toe box let my feet
09:39 spread out and zero drop between heel
09:41 and toe i do have ultra trainers with
09:43 varying degrees of cushioning but i only
09:45 use the higher cushioned shoes for
09:46 running beyond 50k these lone peak fives
09:49 i can feel twigs and stones beneath my
09:51 foot i can tell if i'm slipping if i'm
09:53 losing traction i feel without sounding
09:55 like i'm a vegan sandwich away from
09:56 being a full on ultra runner that i'm at
09:59 one with the terrain on crossing and if
10:01 somebody needs to be dropping 100 kilos
10:03 onto these more than 50 000 times during
10:05 that run i won't run out anything else
10:09 just started to rain a little bit
10:13 starting to watch the pace as well now
10:16 um and having to obviously walk a few
10:30 mine for that time and these hills
10:35 so race update by 15k i had descended
10:38 from the highest point but then had a
10:40 pretty tough climb back up again as a
10:43 result my pace had slipped to a 620 now
10:46 that is still good enough to go sub five
10:47 and a half hours but it's not ideal this
10:50 early on on the upside here is me being
10:52 incredibly sensible
10:56 i mentioned i'd run 100k this year big
10:59 mistake i made in that race was simply
11:01 not tightening up my shoelaces at around
11:02 15 16k they'd come a bit loose i figured
11:05 i'd sort them out later by time i did
11:07 around 30k my foot had moved around
11:09 inside the shoe so much i wrecked my
11:12 feet with 70k steel to go i'm still
11:14 growing back toenails that i lost as a
11:16 result here i knew i had a reasonable
11:19 amount of descending to do which i did
11:20 in shoes too loose would be very stupid
11:22 so annoying though is to have people
11:24 going past me i spent three minutes
11:26 fixing my laces and as soon as i came to
11:28 the first downhill section afterwards i
11:30 was glad i'd done so now 20 kilometers
11:32 coming up so let me just explain the
11:34 route it's an out and back but with a
11:36 loop on the end so around 21 kilometers
11:39 there's a food checkpoint checkpoint two
11:41 we veer off and do a seven kilometer
11:43 loop during which we obviously go
11:44 through the halfway point before coming
11:46 back to that checkpoint now called
11:48 checkpoint three and picking up the
11:50 trail to follow it back again
11:56 lots of ups and downs
12:00 so steep and slippy that
12:02 i couldn't get any decent pace up at all
12:07 crashed my average pace
12:10 to 639 it's about 638 now because i'm
12:14 picking up a bit down here
12:16 but uh that is the wrong side of 630 hey
12:22 awesome running buddy
12:31 that has done the loop and he's heading
12:39 convincingly because i can't see anybody
12:54 typical i'll give you that guys finish
12:56 time at the end it was absolutely insane
12:59 right before i started this race i knew
13:01 that i wanted to talk about pacing as
13:03 being the third heavy runner tip i was
13:05 hoping that this race might highlight
13:07 pace better than it did in the end my
13:09 hope was that i could correct the huge
13:11 screw up that i'd made in that 100
13:13 kilometer race i did where what i should
13:15 have done was taken the target time i
13:17 had calculate the pace required to
13:19 achieve it and then run a bit faster at
13:21 the start in order to allow for slowing
13:23 down a bit towards the end but not too
13:25 fast what i actually did on that run was
13:27 go way too fast at the beginning and
13:28 then came close to passing out in the
13:29 pitch black while running in a field
13:31 alongside a river at night falling and
13:34 so i did do that calculation for this
13:36 race the trouble is the extreme
13:38 variations in terrain here meant that my
13:40 pace was being dictated by the severity
13:41 of the hills i was going up and down or
13:43 the mud i was wading through rather than
13:46 a choice on my part in fact the mud in
13:48 places here especially on the looped
13:49 section was ridiculous i was struggling
13:51 to walk parts of it let alone run it at
13:53 any sort of pace so ignore what i did
13:55 here but pace is important aside from
13:57 shoes and running style the thing that
13:59 impacted my ability to run while heavy
14:01 and still pretty heavy without physical
14:03 repercussions was simply running slow
14:06 and consistent going too fast or going
14:09 too fast and having to back off that led
14:11 to me having issues the minute i slowed
14:13 down and tried to run at a steady
14:14 consistent pace i started being able to
14:16 run faster even now if i go out and run
14:19 a steady quick 10k training run at say a
14:21 4 30 pace with a kilometer to go if i
14:23 think i can smash out the last kilometer
14:25 and a 3 45 or something the next day
14:28 i'll have ankle pain fatigue that
14:30 wouldn't have been there otherwise
14:31 sometimes that's worth the end of a race
14:33 what the hell but day to day runs nice
14:36 and steady even when i try and run quick
14:38 i make sure my pace my cadence it all
14:40 stays consistent my garmin watch i have
14:43 all sorts of data displayed during a run
14:45 but pace is the most prominent on there
14:47 i can still remember my early attempts
14:48 at running where i'd literally run as
14:50 fast as i could which was incredibly
14:52 slowly to a lamp post and then walk
14:54 three lamp posts before repeating i then
14:57 turn up at park run on saturday morning
14:59 i'd have no idea how i was ever going to
15:00 get my time close to 30 minutes let
15:02 alone under 30 i'd go home with my
15:04 triple xl sweatshirt feeling very sad i
15:07 should just trained at a much slower
15:09 steadier pace and don't think that
15:11 running slow and steady means you'll
15:12 only ever run slow and steady in 2018
15:14 and early 19 i tried over and over to
15:16 get my 5k park run which had improved
15:18 massively down to close to 20 minutes
15:21 couldn't do it i was doing sprints fast
15:23 kilometers all sorts of drills in the
15:25 end i gave up i just focused on doing
15:27 those two ultras and then january 1st
15:29 2020 i went and did my first park when
15:31 in months only did it because my new
15:33 year's eve plans fall apart when the
15:35 kids phoned us two hours after we
15:37 checked into our incredibly expensive
15:38 london hotel for a fancy pants night out
15:41 and they said the dog was sick so we had
15:42 to go home dog wasn't even that sick
15:45 anyway next morning four weeks after
15:47 doing the hurtwood 50 2019 i did my park
15:50 run in 1938 run slow get fast and the
15:53 dog wasn't that sick complete
15:55 overreaction morons
15:57 just gone through 25k
16:02 this course has proven to be
16:12 it is not going to plan here anyway
16:14 let's talk about fueling heavier runners
16:16 need more fuel than lighter runners
16:18 simple physics more energy is needed to
16:20 move 100 kilos and 50 kilos assuming
16:22 they're both going the same distance for
16:25 in fact it annoys jen a lot because
16:26 we'll go out for a jog and we'll get
16:28 back and she'll be exhausted i won't
16:29 have breaking into a sweat and yet on
16:31 garmin she'll be told that she's burnt
16:33 300 calories and mine will be saying
16:36 the downside of your weight causing more
16:39 calorie consumption over longer runs is
16:41 your body needs more calories to operate
16:43 and running and consuming them is a bit
16:46 of a skill you have to practice and find
16:47 what works for you over the years i've
16:50 settled on eating well the night before
16:51 a long run so i can get away with a very
16:53 light breakfast and then nibbling from
16:56 one hour onwards in this race it's
16:58 exactly what i did a bagel with peanut
17:00 butter and chocolate chips at 7am
17:02 started my run at 9 30 and then started
17:04 on the nutrition i carried from 10 30
17:06 onwards and i'm now able to eat and run
17:08 and feel okay when i first started
17:10 running over two hours i'd feel ill
17:12 eating so i tried not eating i'd feel
17:14 even more ill so i then tried eating a
17:16 little on runs where i didn't need to
17:17 eat i'd go into a 10k and eat at 5k half
17:20 flapjack or something and just built it
17:21 up here every 45 minutes after the first
17:24 hour i may try ate something even feel
17:27 hungry your brain is not always a good
17:29 guide to your food needs i've tried
17:31 listening to my brain before and i've
17:32 ended up passing out in the street of
17:34 course the other side is don't fall into
17:36 the trap of thinking that because you
17:37 went out and jogged 10k for an hour you
17:39 can come home and eat a huge pizza when
17:41 i got home from this run i did eat a
17:44 huge pizza so that's a bad example maybe
17:45 that's a good example because despite
17:47 running for a very long time here and a
17:50 very long way at a very heavy weight the
17:52 pizza and the accompanying snacks i
17:54 consumed in the evening way exceeded the
17:57 calories i had burned bottom line be
18:00 aware that no matter how much energy you
18:02 expend you can eat it back easily i also
18:05 ate half a gens pizza because she burns
18:07 less calories than me whatever she's
18:09 doing so simple physics again
18:12 okay just gone through 30k i'm off
18:16 slipped the wrong side seven minute
18:24 too far to go still to be excited about
18:28 but gone hell of a long way
18:38 focus on that last ten
18:42 get yourself back under seven
18:46 so at 30k this is going pear shaped
18:49 seven minute pace brings me in just
18:51 under six hours my hope was i could
18:53 average that for the remainder of the
18:55 run but there were just so many ups and
18:57 downs literally in fact the feature of
18:59 this run is that you are hardly ever
19:01 running on level ground for more than a
19:02 minute or so and you might think that
19:05 that's good the downhills are fast so
19:06 they'll cancel out the uphills on some
19:08 courses that works but not here the
19:11 downhills were steep and slippery in the
19:13 wet and the mud which meant it was
19:14 impossible to go down and quickly so
19:16 they were actually slow in fact in some
19:18 cases slower than going up the hills so
19:20 on flat ground i could run just fine i
19:22 felt okay but as i said there just
19:30 gives me one out of five
19:35 10k to go one hour five to do it
19:37 normally an hour five to do 10k should
19:39 be a jog in the park but i could
19:41 remember hitting 40k last time
19:45 which gives me over an hour
19:47 look at the last 10k
19:50 so i'm five minutes behind where i was
19:52 in 2019 and i missed up six back then
19:55 and the problem this time is it is so
19:56 much tougher going last time the
19:58 downhill sections were almost playful to
20:00 do i was able to go down with a bit of
20:02 pace and use them to make up some lost
20:04 time it was actually fun to run down
20:06 this time i was crawling down those
20:08 slopes and just to avoid ending up on my
20:14 there was a moment about 6k left when a
20:16 guy came past me with a proper ultra
20:18 runner beard like i could see it from
20:20 behind i thought this is a sign follow
20:22 the beard the ultrarunner beard will
20:24 guide me home it's like it's been sent
20:26 by the granola gods then we came to a
20:28 hill and he stopped for a rest so i had
20:30 to overtake him anyway last heavy runner
20:32 tip of all the things i did and still do
20:35 now and then that made the biggest
20:36 difference to my running in every sense
20:39 lost some weight don't get me wrong you
20:41 can be as heavy as you like as fat as
20:43 you like as positive about how you feel
20:45 about that as you like but you'll be
20:47 slower than if you were lighter you may
20:49 not want to be faster that's cool
20:51 because you won't be so just bear in
20:53 mind i've run at 330 pounds i've run at
20:55 210 pounds and i can assure you i can't
20:57 run as fast at 330 pounds i ran here at
21:00 220 and i was slower than if i'd been
21:02 210 there is a fit to any size movement
21:05 that exists and to avoid upsetting or
21:06 offending anybody i'll again speak only
21:08 of myself i was not fit at any size when
21:11 i had been running for six months i was
21:13 way fitter than before i started but i
21:14 was not fit and healthy because i was
21:16 still way too heavy i could have been as
21:18 positive about my new 260 pound weight
21:21 as i liked it wouldn't have made being
21:23 that fat good for me no more than being
21:25 positive about smoking would have made
21:27 that a good thing for me either now
21:28 there is a line that we all draw where
21:30 we decide enough is enough i'm happy
21:33 with this size this year i drew that
21:35 line at 220. i said this will do for
21:37 this race 210 would have been better but
21:39 220 would do that's my line could be
21:41 lighter screw it donuts and i'm happy
21:43 that the only implications of that were
21:45 minor i'm often told that lifting
21:47 weights and eating accordingly means
21:48 that even 210 is too much weight under
21:51 200 i'm told that'll make you faster at
21:52 cycling and running i don't care i've
21:55 drawn the line way the right side of fit
21:58 and healthy already but there was a time
22:00 when i tried telling myself that at 250
22:02 260 when i was doing 25 26 minute park
22:05 runs that was a good point stop dropping
22:07 weight i'm now a runner that's good
22:09 enough no it wasn't not for me again
22:12 don't misunderstand be whatever size you
22:13 want to be just be honest about the
22:15 implications of it if you want to be a
22:17 weight that is not good for you possibly
22:19 as it would have been for me a weight
22:21 dangerous to stay at you should be as
22:23 free to do so as the guys that go and
22:25 jump off mountains in wing suits you
22:27 might even find that maintaining your
22:29 weight is more fun than they have flying
22:31 through the air i know that i enjoyed
22:33 big macs way more than i would have done
22:35 squeezing myself into a triple xl flying
22:37 squirrel suit but i also know that if i
22:39 was still that weight now and had a
22:41 heart attack today people would react to
22:43 that the way they do when base jumpers
22:45 fly into a wall they'd be very very sad
22:48 but they would not be very very
22:52 the last five kilometers of this run had
22:54 these stupid climbs that on the run out
22:57 had just been this short blast down that
22:59 i didn't even notice now five and a half
23:01 hours in going back up them it felt like
23:03 climbing mountains it wasn't until 2k to
23:05 go that it just became a steady descent
23:07 back to town at this point i know i'm
23:10 not gonna win i'm not getting sub five
23:11 and a half i'm not getting sub six i'm
23:12 not even going to beat 2019 all i can do
23:15 is to make sure i don't get overtaken
23:17 the last few minutes to maintain some
23:19 self-respect and hope i'm in the top
23:21 half as i said before i felt okay to run
23:23 once the going was good i picked up the
23:25 pace just fine my last comments of the
23:27 whole race was easily my fastest
23:29 kilometer of the whole race last few
23:31 hundred meters there's two people i can
23:33 see in front of me i get the first chap
23:35 and then the second guy i wait to 150
23:37 meters then push the last bite
24:02 actually first the guy that won four
24:04 hours one minute bonkers i was six hours
24:07 six minutes 101 out of 237 nine didn't
24:10 finish top half just interestingly my
24:13 split time from checkpoint two to three
24:15 which was the same checkpoint the start
24:16 and finish of the loop was an hour which
24:19 was about 132nd so that muddy loop
24:22 slowed me up a lot and pretty much was
24:23 what did me in i've mentioned this
24:25 before in a wet spartan race i did so
24:27 this sounds like a recurring excuse
24:29 wet mud hills worst combination for a
24:32 bigger runner dry heels fine flat mud
24:35 fine anything i can just straight line
24:36 like a steamroller i'm okay but the
24:38 minute i've got 100 kilograms of
24:40 unstable slipping and sliding human
24:42 going downhill to deal with i'm toast
24:44 just the smallest slip that sends me two
24:46 inches the wrong way that seems
24:48 inconsequential but it just adds up it
24:50 needs to be corrected almost without
24:51 thinking but by muscles needing to
24:53 stabilize and then get me back on course
24:56 i'm over thousands of slips for hours on
24:58 end fatigue sets in heavy and fast is
25:01 fine i just can't zigzag too well on the
25:03 upside my recovery was good garmin body
25:06 battery had me at high physical stress
25:08 after the run until bedtime then steady
25:10 recovery all night monday felt really
25:12 good chest day in the gym no real
25:14 stiffness my aura ring tracked sleep has
25:17 been good that night apart from being
25:18 restless for the first couple of hours
25:20 and then good after that that could have
25:22 been the pizza as much as the run today
25:24 is tuesday back to 100 gonna be doing a
25:26 5k later got a gym session tonight might
25:28 have been gone zwift big question i
25:30 suppose is could i have got sub six if
25:32 four weeks ago i stuck to the original
25:35 yeah i think i probably could have done
25:36 carrying an extra 10 pounds did not help
25:38 but donuts i'll get it next year okay
25:41 hope you enjoyed it got any questions
25:42 got any feedback as always stick it down
25:45 below and please like and subscribe
25:46 because that is worth way more than any
25:48 race results i also met a few people on
25:50 that race who said they watch the
25:52 youtube channel so if that was one of
25:53 you let me know that in the comments too
25:55 if you're a heavier runner perhaps even
25:57 heavier than me and you ran it
25:58 definitely stick that down below because
26:00 that is awesome to hear about big people
26:02 getting out doing big distances love it
26:05 and if you're heavier than me and you
26:06 beat me shut up don't know that i'll
26:08 delete that comment i'm kidding but i
26:10 will delete that comment
