5 Helpful Tips Every Marathoner Needs to Know with Jarrod Zwirko

#136 - Join us for an inspiring conversation with Jarrod Zwirko, an 8-time marathon finisher and H2GO Life run club co-founder, as he shares the game-changing strategies that transformed his racing experience. After seven marathons where he struggled to feel good at the finish line, Jarrod discovered five key principles that led to his breakthrough performance at the Newport Marathon - complete with a personal record and that elusive "good feeling" at the finish.

Whether you're training for your first marathon or looking to improve your race day experience, this episode delivers practical, tested advice from someone who learned these lessons through trial, error, and ultimate success. Jarrod's honest discussion about his journey from that painful first three-mile treadmill run to becoming a confident marathoner will resonate with runners at every level.

Topics Covered:

• Mental preparation strategies and mindset techniques for marathon success
• Training pace principles and the science behind building aerobic fitness
• Race day strategy development and goal-setting approaches
• Building confidence in your preparation and maintaining enjoyment throughout training

Today’s Guest

Jarrod Zwirko

Jarrod’s running journey began in 2020, inspired after cheering on The Hole in the Wall Gang’s New York City Marathon team. With just a single 5K under his belt and a background as a lifelong swimmer through college, running was an entirely new challenge. On January 1st, 2020, he laced up his shoes and kicked off marathon training with a slow and strenuous three miles on the treadmill.

Fast forward to today, that initial struggle has transformed into a deep passion for the sport. 8 marathons later, Jarrod is now on a mission to complete the World Marathon Major Marathons. Along the way, he sought a community of like-minded runners, which led to the creation of H2gO Life alongside Kayla.

Follow Jarrod and H2gO:

• Instagram - @jzwirks
• Instagram - @h2golife
• Website - https://www.h2go.life/

Resources:

• Incrediwear: Code for 10% off RICHARDCONNER

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Transcript

0:05

Hey my friend, are you preparing for your first or next marathon? And wondering what runners wish they knew before a race day. Today we're sitting down with an eight time marathon runner and co-founder of a rapidly expanding run club. He'll take us through his marathon journey and share five actionable insights that can help you along your journey. Hope you enjoy Welcome to Inspire to Run podcast. Here you'll find inspiration whether you are looking to take control of your health and fitness, or you are a seasoned runner looking for community and some extra motivation. You'll hear inspiring stories from amazing runners along with helpful tips from fitness experts. Now here's your host, Richard Conner. Hi, my friend. Welcome to Inspire to Run podcast. We're excited to welcome back Jarrod Zwirko. Jarrod running journey began in 2020 inspired after cheering on the hole in the wall gang's New York City Marathon team with just a single 5K under his belt and a background as a lifelong swimmer through college. Running was an entirely new challenge. On January 1st, 2020, he laced up his shoes and kicked off marathon training with a slow and strenuous three miles on the treadmill. Fast forward to today, that initial struggle has transformed into a deep passions for the sport eight marathons later, Jarrod is now on a mission to complete the World Marathon major marathons. Along the way, he saw a community of like-minded runners, which led to the creation of H2GO Life alongside Kayla. Welcome back to the show, Jarrod. Richard. Oh my gosh. So it feels like it's been a lifetime ago since you've been on the show, but it, I don't think it's been that long, and we're like, Hey, when you run the your next marathon, we gotta have you back on the show and share your experience and, and insights with our community. So, really excited to have you here. Yeah, thanks for having me. It, uh, it does feel like, uh, a long time ago, but it also feels like yesterday, so I'm excited to, uh, to be here. For sure, for sure. So you know what we talked about the last time. We talked a lot about, you know, your journey and Kayla's journey and age to go life, and that was a really great conversation and we wanted to focus this kind of on your personal journey and you just recently ran the Newport Marathon and you had a really great experience there. So just love to hear your perspective on, you know, how you went into that marathon, like how you. Set your mindset into that marathon, how you trained and what are those kind of key insights. So maybe just let's talk first a little bit about why'd you choose the new Newport Newport Marathon? Yeah., I was looking for a marathon to kind of, uh, get myself back onto training and to get feeling good., And there was a lot of people from Run Club that were signing up for it. And, uh, that really kind of inspired me to do it. And I, I'll be honest with you, I, I was almost a late. Sign up and I did it quietly. So I started to train without telling anyone that I signed up because I just needed to test the waters to see if I was truly ready to, to jump back in. And, uh, I, I really was, and I was super excited to do it with, uh, a bunch of people that I trained with and that I know and, and, , it looked like it was gonna be a good time. And it, it was a obviously beautiful area so that that was enticing. I love that. I love that. You know, I was just thinking about that the other day. I did a post this week about, you know, my latest race and just kind of how my year has been going. And I was reflecting on, hey, you know, in the past I really didn't train with folks. Like I didn't run in a run club. And you know, of course I have a coach, but I didn't train with other athletes or race with other athletes. And that's a fairly new thing for me, you know, kind of being an introvert. So. But I really enjoyed it, you know,'cause you get that inspiration from them as, as it sounds like it happened here for you at the Newport Marathon. And, and I think that's awesome. And you know, I love your run club and I'm personally, you know, looking forward to kind of getting back out there, you know, very, very soon. But that's cool that, you know, that's what inspired you to sign up. Yeah, absolutely. I mean, it's always nice to be surrounded by people that motivate you and inspire you., And also, I mean, running miles with other people, the miles literally just tick away as you're having conversations and, uh, it's always better to do it with someone else than to just kind of do it by yourself. Yeah, for sure. And you know, admittedly, when I first started running longer distances, I probably couldn't hold a conversation anyway, so I just did those by myself and that, you know, kind of worked out. But now, you know, I've, I've trained a lot and I've learned a lot about like heart rate zones and when I should be running, you know, easy pace versus, you know, doing hard runs. So it's a lot. Different now than even when I first started. Yeah. Oh, absolutely. So let's talk about your mindset going into it. You know, I love your philosophy around how you're thinking about the Newport Marathon. So a lot of times when you know, we go into a race, especially if you've run races before. You always have that goal in mind and typically that goal is time-based and you know, I think that's, I think that's good to an extent that you have that target and you're working towards it, but sometimes it may work against you. Right. For a lot of different reasons. And I know you took a different approach, so like at a high level, what were you thinking about kind of going into this race? Where you looking for like a time-based approach or were you thinking about it differently? I mean, I wanted to finish the marathon and feel good at the finish. That was my number one goal. And um, as we talked about the last time, my seven previous marathons. I did not feel good at the finish., Two of those need needing some medical attention, and some of those were my own doing because of bad race strategy, and some of it was just weather related and having, , you know. The hottest days on record for certain races, uh, having COVID in London. So, , I was ready to, you know, I wanted to enjoy the fruits of my labor. I wanted to feel good when I finished that, uh, that, uh, finish line. So that was my number one goal. And I think to your point, it's hard when people hear that because I think that they're, you know, they think that you're. Just kind of dodging the question about time. I think everything is always goes back to that, but I think that in all honesty, that was my number one goal and I'm not gonna, you know, lie and say that I didn't have a time goal. That was certainly secondary. But my primary goal was I wanted to finish and I wanted to feel good. Hmm. I love that. I love that. And I could totally relate. Um, so. Without getting to my own story here, I could totally relate to that. And, you know, I'd love to hear a little bit about, you know, some of the lessons that you learned with your previous seven marathons. So some of the things, you know, kind of happened to us. So we can't do anything about the weather. You can't do anything, you know, and, and unfortunately got sick on one of them. That's, that's really hard to kind of mitigate or avoid. But you said, you know, there's certain race strategies that maybe didn't work out for you. Maybe give some examples of, of that, of what you've learned there. I think you're spot on. Like, I wanted to be able to control the controllables. I know that I can't control the uncontrollables as much as we want to, um, but we can control the controllables. And for me, you know, like race strategy, I knew that I needed to take it out, you know, slower. I needed to be smarter with my strategy., I needed to make sure that I was. Fueling properly. And sometimes unfortunately, you learn these lessons the hard way and you fail and that's okay., But I was able to take seven marathons of experience and put it all into work, , for this one. And, um, I was very happy with the way that all of those things came out. And how did you learn that? Like I, you know, I feel like during my journey I've been running for a. Long time, but I also took a long time off between, let's say like high school, cross country and track to where I am today. And I've learned along the way, like through my coach and maybe through through others, like what do you think were maybe your top resources, um, that helped you with your nutrition, that helped you with your pacing strategy and those types of things? Yeah, I think, uh, part of it is experience. So nutrition-wise, taking those training runs and figuring out, um, you know, the timing of when to take them and more importantly, what works well for you. There are certain things that., I, you know, learned that one of the gels that I had been taking for my last three marathons, just for whatever reason, they weren't doing it for me. I was having a real hard time, , you know, imagining taking them. And, uh, it may have been, you know. Uh, associated with bad memories from that race or whatever, but I needed to mix that up. And, um, so during the training runs, trying, trying something new, that's the time to do it. There's no harm in any of that., And pacing wise, same thing. You know, really kind of. Learning, uh, you know, where, where I should be training, , you know, in particular and talking with, you know, fellow runners about what works for them. And, you know, that's what's so great about the running community is that everyone is so willing to help and share advice., Sometimes it can be overwhelming, but I think, uh, you know, it's like crowdsourcing information. Mm-hmm. And I'm sure through your run club you have a lot of access to runners who you know can share their experiences and you'll be like, Hey, I didn't think about that. Like I. Should try that, you know. Absolutely. And that's, you know, it's, it's so true. And, and you know, not everyone is a marathoner. Not everyone's a half marathoner., But a lot of the things that people experience through their five Ks or their, you know, 10 Ks, half marathons, those are things that can be applicable to, you know, any runner. Mm-hmm. And I'm chuckling a little bit when you say, you know, these are things that you want to try during your training. Um, because for for folks that know me, know that I like to try something new. Right before race day, and it never works out for me. yeah. it's like the worst decision I could ever make, but I'm like, oh, why don't I try this? You know, and I got a half marathon the next day and I'm complaining about like how it didn't work out for me. So you're absolutely right. Like during your training and getting acclimated is is the best way to do it. Not to have any surprises on race day. Yeah, absolutely. It's kind of just, uh, sticking to that routine. You know, it's like, uh, at that point hopefully you've, you've figured out what works for you and then just going with it. Absolutely. Absolutely. So, you know, so let's talk about Newport Marathon. You know, describe a little bit about the marathon itself, like what you enjoyed and, and, and all that. And I'd love to hear like, what are those five things that helped you kind of prepare for that marathon? So let's just hear a little bit about the marathon first and then, you know, share those five things. Absolutely. It was, um, a, a beautiful course. Uh, we were super excited because we had a, , two Airbnbs of people from Run Club. So, , to kind of have that comradery. And, um, you know, someone, , you know, mentioned it as kind of like a, a high school or college team trip where we had a, a meal at one of the houses and everyone was kind of, you know, chatting and hanging out. And some people it was their first five. They have a 5K, a half marathon and a marathon. So for some of the people it was their first 5K. Some of the people, it was their first half. Some of the people, it was their first full, and so. It was really exciting to, to be there to support everyone. Um, but also we're, we're all sharing this moment and so that was really cool. Um, I think it allowed a lot of the pressure to be taken off of yourself when you're enjoying the company of others, so that was really cool to go into the race that way., And then race day, we were so fortunate to have ideal temperatures. Uh, it was. The course was absolutely beautiful. So similar to when you're running with people, uh, in training and you can take your mind off the miles when you have, you know, beautiful scenery, , that you can just kind of stare off onto the, over the cliffs, into the Atlantic Ocean., Stunning. You have beautiful houses, so there was a lot of things that you could just take your mind, uh, off of. The miles that you were doing and really enjoy, uh, what you, what you were, you know, experiencing., And so it was really cool because the, they, they started in waves and so the marathon went first., But the marathoners, the half marathoners and to a shorter degree, the five KRS all ran the first part of the course together. So, uh, the divide was at, you know, after the, the half marathon when you're coming down, you would veer into the finish line in, in one of the beach parking lots, and the marathoners would continue on and do the other side of, um, the town. And so that was really kind of cool because, uh, again, you can share. A common experience with people after the race of that first 13 miles. Uh, or, you know, for the people that did the 5K, they experienced the same, you know, first mile and a half, two miles as you did. So that was, that was really cool to be able to share that. That's amazing and you're able, able to share it with the folks from your community that all, you know, drove up there and, and stayed together and ate together and ran together. Exactly, exactly. So we were able to talk about shared, uh, you know, a shared experience and, you know, talk about some of the sites or the hills or, , you know, things that you saw. It's not, uh, everyone kind of knew what you were referring to. So that was, uh, that was really fun to be able to do that. And the race was really well supported. By the, by the race directors and the, and the committee and the volunteers, , as well as, , the fans that came out from within the town or people's, you know, families. So that was really, really cool.'cause sometimes in, um, in certain marathons you miss that. You miss that, you know, that the fan factor and, uh, they were there for that. So that was great. Amazing. Amazing. It all sounds wonderful. And , so I'd love to hear about, again, those five things that, you know, you had in mind as you kind of prepared again, given that history with the seven marathons prior and all of your experiences there. Like how are you thinking about that? Yeah. So I mean, I think really I, one of the things that helped me out a lot this, uh, year, , is something that I started last year and it was somewhat of a challenge that, uh, Kayla and I started., We'd kind of do a yearly challenge and it was journaling and, um, I continued it into this year., And I thought that it was something that benefited me, not only because I sometimes overthink things and I just need a, a, a way to get ideas out instead of just keeping them bottled up., But it also allowed me to, . Express my feelings in whether it's doubt or concern, and then I could address it. But, , more importantly, and this is kind of my, my number two is that leading up to it, I, I started to write a mantra down and I didn't do it on, on purpose, but it just kind of, it came to me. I, , it was towards the end of my training. I felt very comfortable and confident with how my training went, and I just wrote down, allow yourself to be successful. And I wrote that one night and I kept waking up, uh, to it and was like, wow, that, that is really cool. Because at that point I felt like, as I said earlier. I was able to control the controllables and the only thing that was gonna get in my way at that point was me and my brain of saying, what about this? Or, you know, the, you know, the little pains that all of a sudden start showing up in your knee or your thigh and you're like, is this real like that? That's it. I'm not gonna have a good race. You know, I just, I, so I knew that those things. Could creep up. They will creep up. But I just kept going back to saying, allow yourself to be successful. And part of that is, you know, we talk about training for anything, whether it's training for a couch to 5K or a 5K, 10 k, half marathon, marathon, , training is the journey and that is what is so cool about. Running is that you get to experience something that brings you from one spot to another. Not literally from like a start to a finish, but physically you are, are going through something and those weeks of training you, you are a different person and. That is cool. And also you wanna do well. You like the, you know, you want, you want that finish to be what you put the effort into. So both of those can be true. And so I think, um, when I kept just saying that mantra, allow yourself to be successful, I, I believed that it wasn't just words on a paper or something that I was just saying to say I genuinely believed that. And so, um. I think that was really something that allowed, allowed myself to be successful was that I was giving myself the permission to do that and really trying to turn off all of those, those, uh, external factors that may be popping into my head. Mm-hmm. Because, and you're giving yourself permission right? To, to perform well, like you said, according to how you trained and, and be successful. And, you know, going back to journaling for a moment. Sure. Were you journaling specifically about like running and racing, or is it more general journaling to kind of help clear your mind? It was more general journaling to help clear my mind., And I think just naturally as the race started to kind of creep into, you know, the three week window, a lot of my focus kind of was towards that. And, , it was a really good outlet for my nerves. So as I got nervous, I was just kind of writing a lot of, it's just freeform, whatever's popping into my head, I'm writing down., There were times that I just started to write, like, I'm not good at journaling. And, you know, then it would just kind of like start, that was just a what started out and then kind of float into talking about, , something that happened during the day, whether it was, you know, work related or life related., But allowed me kind of just to. Continue on getting rid of a lot of things that I was thinking about or feeling,, and then kind of start to focus on other things that were maybe more positive., And so it's okay to write things down that aren't positive either. It's an outlet for you to get it out there., But naturally within those three weeks, , it really started to come a lot about running and training. Wow, I'm feeling really good or, you know, I'm, I'm really excited about this and here's why., And it just kind of like,, gave me affirmation on my competence and, and why I could be successful. That's awesome. And, um, you know, it's interesting that you mention that some days you're, you're writing, I'm not good at journaling. Right. As maybe a way to, to get started. So I'm wondering, did you use any prompts or the prompts that you'd recommend for the community to, as they're getting into journaling? Yeah, I think, um, sometimes, uh, sometimes it's really just about putting pen to paper and it could be literally words that mean that don't really mean much other than you're just starting to allow your brain to flow and to put things down. Um. I, I similar to, um, I just thought that I wasn't good at it, and I, and then I took a pause and I started to actually write about this like. Who's judging this? Like who is reading this journal? It's not for anyone. It's really for you. And to be honest with you, I'm not really even going back and reading three weeks ago or, you know, a month ago or whatever. It's just an outlet for that moment in time if I, I have the ability to go back if I wanted to. Um, but I think that it just kind of, that piece of it. I think that all of us are so tuned into trying to do things well and be good at something that, I think once I got over that hump of like, I'm not good at journaling, and then saying, who cares who's who, you know, who's judging this?, It allowed me just to kind of pick up, it's like picking up a conversation halfway through it and just starting to write and then allowing the, the, your mind just to free flow. And you must be good at it because the outcome of that, or one of the outcomes was your mantra. And then you have this incredible mantra that helps you through the race. So, so that's, uh, that worked Yeah, I think, I think it's, um, yeah, I think it just happens, which is nice. I think, you know, we, we all have these thoughts and, and good thoughts and I think that, um, sometimes we just need to allow them to, to come out and, and, and play. Mm-hmm. So let's talk about what's, so, what's number three on your list? What helped you kind of as you were preparing or working through the marathon? Yeah, I'm sure that, uh, you have heard this and I know that probably every person, uh, that is listening has heard this, but you need to run slower to go faster. And that was something that I remember hearing, you know, , during my. First training. You know, I, you, you mentioned in, in, uh, reading the bio about getting off of, uh, the treadmill and tho that first treadmill of January 1st, 2020, I remember it.'cause I was like, my journey starts today and it was like a new year. I'm gonna do it. And it was so painful. And, uh, I was so, you know, I knew I was not good at that point of, uh, you know, running 'cause it was just, I was doing something wrong., But at that time too, I just got on and I ran fast and I thought that to get faster, I need to run faster. And, , I think for maybe like the first three training cycles I was trying to run every. Every practice, every day of my training as fast as I could go, because I thought that that's what it was. And I thought that that's how you got better., It was almost a test. Can I hold this pace for this many miles? Can I do this? And. While you may be able to do that during the training, the end result doesn't allow your body to fully recover, to do what it needs to do when it comes to, you know, your race. Um, and not only that, it was mentally exhausting because there were times on a Friday night that I was nervous to wake up and do my 12 mile or my 16 miler going, I have to hold this pace for this entire time. And I thought that if I didn't do it, then it was just a, a nod of. How bad my training is going or that I'm not gonna be a good runner or whatever. So that's a lot to be carrying around. Uh, it's a lot to be, you know, sleeping on before your, your big training run the next day., And over and over I heard the words you need to run slower to run faster., You know, there the 80 20 rule, all of the things that are out there., But you know, the last two training cycles and in particular this one from Newport, I really ran. Slower and I told my body it was all about, you mentioned heart rate earlier., You know, it was, I was really focusing on my heart rate and my training plan. I have two days that are speed work and the other days are, you know, running miles and it's about time on feet. And so, , I really focused on that and it paid off. That's awesome. That's awesome. And so to compliment the, what you had shared, one of the things that I heard was, you know, when you're running all of your training runs at that, at that hard, well, maybe not that hard. You're not running, you're not able to run your training runs as hard as you should be. Or, you know, your, your other runs as easy as you should be. So you're somewhere kind of in the middle and you're not maximizing the benefit you get from either end of the spectrum, right? So from the speed work that you're doing, you're not really getting the max be benefit from that 'cause you're, you know, you're just working yourself out, out of all these training sessions. And then, and of course, like you said, doing those slow runs, time on your feet, building that endurance, um, that's really important too. So, so like, just sticking right there in the middle is not gonna help you. Really progress. You gotta go to both ends of the spectrum with the speed work as well as with the easy runs. Yeah, and I think that, I think it's, I think it goes back to kind of what we talked about initially in the very beginning of this, is that. We are so focused on time for everything. You know, what was the time after your race or you know, you just went and ran X amount of miles for your training run, like how fast did you run? And I think we, we kind of get caught up in that when that is not the point. And um, I think we have to be okay with saying. Saying that, you know, like, no, it's a, it's a, it's a, it's a training run. This is what I'm supposed to be doing. And I mean, it's hard. I mean, I can't tell you how many people I've heard. Tell me that before I actually did it, and I coached college swimming for 10 years, and I would tell people that they needed to be slowing down running. That was my, or swimming, that was my job. And I couldn't, for some reason, I didn't translate until. The experience of, I need to actually listen to all the people that have told me I need to listen to myself and I need to do this. And it's hard, it's hard to kind of, um, tell yourself to do that. Part of it is that we rush through our prac, we, you know, our training runs because of time and other commitments, and we're like, oh, I only have X amount of, you know, minutes to get this in. I'm gonna go do it as fast as I can. And, um, we just need to slow down and it will work. All right. All right, so we have journaling mantras going slower to to run faster. And it goes right into that next one, which was trust the process. You know, I think that, um, we all have a plan, you know, whether it is someone who's going from that couch to 5K or a 5K all the way through to, you know, ultras. We have a plan that we're working through and it's, um, really just kind of. Releasing everything and, and trusting the process that you are putting yourself through. So you just hit the nail on the head prior of saying, you know, when you're running everything fast, you're not allowing, you know, the speed work to do what it's supposed to do, or you're not allowing the long runs to do what they're supposed to do. Um, because you have kind of influenced, , the effects because of your other training. And so, , allowing yourself to trust the process and know that. You are doing everything correct and the work will pay off you. And that's a big, that's a big leap of faith, but that's what it's there for. You have coaches and people that have developed plans, you know, for you, even if you pull something off of line. Those plans have been created and people have been very successful off of those plans, and so trust that process. Love it. Love it. All right, so Jared, bring us home. What's number five? Have fun. That was the big thing for me, was to have fun and, and it was like my number one goal going into it. I wanted to, you know, finish it and have fun. It, it is an unbelievable experience, uh, whether it is a 5K, a 10 k, a half marathon, a marathon, ultra, whatever it is. It's fun. You're surrounded by amazing people. You have, you know, this huge accomplishment and you have done the training to get yourself there. And so I think that, um, sometimes we can get ourselves caught up and I certainly did in, in some of my other marathons of, you know, being defined by the time, uh, or the success of it. And it's not, it's really all about, you know, the enjoyment that you get from it. And I've been fortunate to, you know, have, uh, some really great, you know, fun training runs., But this race in particular, I, I wanted to have fun and, um, the time while I, I was fortunate to have a pr, , and do well on it. The PR itself did not dictate it. I had a blast running it. Awesome. Awesome. Well that's great to hear. And when I think about having fun, like as you talked about, you know, during the journey with your training runs, during the race, you, you know, you described. The course really nicely. I mean, like to the point like I, I'd like to run that marathon,, which is not in the cards right now for me to run another one. But you, you know, you described in really nice way, which tells me you really enjoyed kind of that, um, experience, which is, which is really great to hear. And I'm wondering like post-race, was there one thing that you did to celebrate or that you like to do to celebrate that you also look forward to as part of like having fun? Yeah.. I loved going on and cheering everyone else on. So I was super excited to cross the finish line. I caught up with, uh, my friends from Run Club. I grabbed my water bottle and then we went over to kind of the area where people come in for, to, to turn for the finish, and we just started to cheer. Everyone on. And, um, that to me was really memorable. And I loved doing it. I loved watching other people, uh, you know, their eyes were lighting up as they could start to see the finish line and feel that sense of accomplishment., And we got to cheer on a bunch of our other, uh, run club people who were finishing their marathons and some of it was their first. So, uh, that was the way that I celebrated and it, it was memorable because of that. Love it. Love it. So Jared, you've covered really great insights with us. You know, starting with journaling and then you have the mantras and then you have, . Trusting the process, having fun as well as running slow to to go fast. And I'm sure I said 'em all outta order, but you know, really great insights that you shared with us. You know, kind of as we wind down here, what would be the one thing that you would say to inspire a community to run their first or next marathon? Yeah, I think it's just. Signing up and doing it. I think sometimes we can get in our own way in all of the things that, uh, you know, the five points that we listed out we can get in our own way. And I think we can always find, you know, reasons on why we are unable to do a race, uh, and, and commit to the training. But I think once you, you know, press that submit button, it becomes real. And you, you force yourself to do it,, and not force yourself in a bad way. I think it's a, sometimes a little, a good little swift kick that you might need just to make it happen. And so I think it's really, uh, you know, signing up and then enjoying the process and there's so much joy that's out there, whether it's the people, , the nature that you're running with or, you know, the, the experience and the journey and the, you know, the race itself. I think there are, there are so many positives that outweigh the negatives. Awesome. Awesome. So how can our community find you and follow your journey online? Yeah, we are on, uh, H two go, uh, life on Instagram and h2golife online. And, um, yeah, we, we have a lot of meetups throughout the week. We're running, you know, Mondays through Saturdays. And it's, you know, all, all paces and all faces. We have people that walk, walk, run, , jog. They're doing, you know, they're signing up for their first races or they're just trying to, you know, test the waters to, to get themselves there., So it's, it's a really exciting community and, um, that's part of, you know, what made me successful at Newport is being part of that community. All right, so what I'll do is I'll put that information in the show notes to make it easy for folks to find you and follow you. So again, Jared, thanks for coming back on the show. Thank you for being vulnerable and sharing your experiences, which sounds wonderful, being at, uh, the Newport Marathon and the insights as well for our community. So I appreciate that and, you know, with that, , thanks again and have a great day. Thanks, Richard. That's it for this episode of Inspire to Run podcast. We hope you are inspired to take control of your health and fitness and take it to the next level. Be sure to click the subscribe button to join our community, and also please rate in review. Thanks for listening.