Heart rate training to improve distance runs - HHMC

Josh and Rich do their weekly installment of HHMC to cover a wide range of training topics.

This week we talk about: 

• How to improve your distance pace for a longer duration using heart rate and progression
• Get stronger without a gym session while at home. 
• OCR benchmarks we use to determine our fitness.

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Transcript

Rich Ryan: [00:00:00] Welcome to this week's edition of AHMC where Josh Reed and I talk about training topics and we dive into listener questions. This week, my good friend Josh and I, we talk about how you can improve your distance pace for longer duration. So we go into detail about heart rate training and some specific progressions that you could use.

[00:00:29] In your own training that so you can extend the amount of time you spend at a desirable pace. Then we dive in to ways that you can get stronger without a big mega gym session and things you can do just at home. And really simple, practical things that you could do that will pay off in the long run. And then we'll talk about some of the benchmarks that we were currently using to determine our own fitness levels and OCR and how we're going to build on those specific, markers to.

[00:00:56] No, that we are improving. So some cool workouts that we, we talk about near the end of the podcast. So I hope you enjoy and also stay tuned because we're working on some contests to roll out, to hook up the listeners with some pretty cool stuff. So I'm real excited to drop those, use those, stay tuned to that in the next couple of weeks for details.

[00:01:17] Okay, great. Here's my.

[00:01:23] What's up, man, we're recording. How are you 

[00:01:26] Josh Ried : [00:01:26] hydrated? Caffeinated. I'm kneeling down deciding to take the route of being active as possible during this conversation. Cause I was like standing before and now I realize like I have to be a little bit closer to the computer and like the microphone. So like last time I sat and it was weird, like I don't like sitting, I kinda almost drift off from sitting for two hours.

[00:01:45] Now. I'm kneeling using my butt muscles to keep myself upright. You can't tell. But, Yeah. 

[00:01:51] Rich Ryan: [00:01:51] I mean, I've heard that sometimes people using that strategy as opposed to standing like kneeling because your hips are still open, so you're not just stretching your butt the entire time and like the kneeling actually can help with some of that, that those hip issues or just like that set of those sedentary issues that people have when they sit all freaking day.

[00:02:10] I've had to combat that real hard, real hard since the quarantine happened has just been sitting a lot. Dude. 

[00:02:18] Josh Ried : [00:02:18] Yeah. The city is rough. Oh my gosh. Does it add up? 

[00:02:21] Rich Ryan: [00:02:21] Sitting is rough. Joshua, what's your favorite movie? 

[00:02:27] Josh Ried : [00:02:27] Are we talking about genre or just across 

[00:02:29] Rich Ryan: [00:02:29] the board? Like if it, like if someone said, just ask you like one movie, what's the one that comes to mind?

[00:02:37] I'm sure you're, 

[00:02:37] Josh Ried : [00:02:37] I feel like you wouldn't be surprised to hear me say flight 

[00:02:39] Rich Ryan: [00:02:39] club. Nice. It just checks so many boxes. Go on. 

[00:02:46] Josh Ried : [00:02:46] Yeah. I don't know. It's like, it's kind of mysterious, the fact that you don't really know what's happening until like later on and you realize that, spoiler alert people, he's like delusional and has an alternate personality that's completely in his mind, but like that personality is, wants him to.

[00:03:03] Jumped out of his, his frame of existence, 

[00:03:06] Rich Ryan: [00:03:06] shake up his life and make him actually live and like, 

[00:03:09] Josh Ried : [00:03:09] yeah. Yeah. It's like live it outwardly and shake him off his fears and like fucking 

[00:03:13] Rich Ryan: [00:03:13] awesome concepts. Yeah. Taking you out of the material and what we are like kind of told is supposed to provide us happiness.

[00:03:20] Like does it actually make us happiness? Are we all just numb or is there an experience out there that can make us feel something more. Did you ever read the books you've read Chuck Palahniuk? You ever read his books? 

[00:03:33]Josh Ried : [00:03:33] no, but I heard that they are also phenomenal. 

[00:03:36] Rich Ryan: [00:03:36] I 

[00:03:36] Josh Ried : [00:03:36] mean, Chuck 

[00:03:37] Rich Ryan: [00:03:37] Palahniuk. Yeah. Palenik yeah, yeah.

[00:03:39] I read, choke. and that's also a movie with Sam Rockwell. the movies. Okay. The book is also strange because just such strange concepts. I wish I would have read fight club before I saw the movie, cause I don't, I have a tough time reading, reading something after I saw the movie one because of the visuals already there in my head.

[00:03:56] So like it'd be impossible for me to see Tyler Durden. As it's described in the book, as opposed to just seeing Brad Pitt. And then I'm like, I go from the book to the movie and try to figure out where I am, and they're not always apples to apples, so it just like is so distracting when it comes to that that does not distracting.

[00:04:13] So I think, I wonder if Chuck long's books would be good audio style. 

[00:04:18] Josh Ried : [00:04:18] I wonder, I don't know how he, he's a narrator. I listened to him on a podcast and. He's, I'd still know how much of like a of a character he actually could be speaking. He seems like kind of dry. 

[00:04:31] Rich Ryan: [00:04:31] He probably doesn't do it. He'd probably hire somebody, right?

[00:04:33] Josh Ried : [00:04:33] Yeah. Yeah. Well, I mean, I listened to plenty of audio books and like sometimes the narrator, or like the person that actually wrote the book does a good job. Sometimes they have another narrator that's like great or bad, and that's really what makes the book. It's like the content of the book is one thing for sure about how it's, how it's spoken in the case of an audible.

[00:04:51] Book makes a huge 

[00:04:52] Rich Ryan: [00:04:52] difference. Yeah, I, I agree on that. And it's, it's sometimes it's like performative and I found with novels, if it's an actual story that the. The narrator is probably better off not being the author because it needs to be more of a performer, but if it is some sort of nonfiction life event, it's probably better to be the narrator itself.

[00:05:13] Did you listen to Goggins book? 

[00:05:16] Josh Ried : [00:05:16] I did, yeah. Yeah, yeah. Had a different guy. Narrate it, which was weird at first, but then I just kind of forgot and up liking it. 

[00:05:24] Rich Ryan: [00:05:24] Same. Yeah, it was cool cause Goggins having started it and you know, he has those cut ins where he, it's essentially like a podcast, which I think are kind of valuable.

[00:05:32] I think that, I think it's cool. It's just a little bit different, but that book is cool, man. I wanted to resist it because I get it. Like I get where he, who he is. I get where he's coming from, but it's still cool. It's still cool to put that book on when you're doing something hard and just being like.

[00:05:47] Alright, fuck this. This isn't even hard. 

[00:05:49] Josh Ried : [00:05:49] I have listened to that book three times. Yeah, yeah. Which is, I don't mean listening to it probably at like 1.25 speed, but it's like, it's still, it's still a 10 hour listen, but I mean, it's, it's kind of addicting. It's so easy to like chew on while you're running.

[00:06:07] And it just makes everything feel easier. Cause I mean everything compared to him. You just feel like a little bitch. 

[00:06:12] Rich Ryan: [00:06:12] Exactly. I've been doing it with a, I've been telling you about these stair workouts I've been doing there in my apartment complex and it is 

[00:06:20] Josh Ried : [00:06:20] with the dead bird at the top, the 

[00:06:21] Rich Ryan: [00:06:21] dead bird.

[00:06:22] They cleared it. I had to. Put us a submit. A maintenance request was like, there's a dead bird and a bunch of bird shit on like the 14th floor. I'm sorry to be the one to tell you this. This is going to suck for you. 

[00:06:34] Josh Ried : [00:06:34] It's just like shit. A boss before it died, like it died and then it just emptied itself.

[00:06:37] Rich Ryan: [00:06:37] I'm guessing they say shit 

[00:06:39] Josh Ried : [00:06:39] yourself and you die. 

[00:06:40] Rich Ryan: [00:06:40] I, in the movies 

[00:06:42] Josh Ried : [00:06:42] South park did that. 

[00:06:43] Rich Ryan: [00:06:43] The South part, I'm sure. Then, yes. How reliable was South park is factually is pretty, actually pretty strong. So if that was the case, then yes, I, I believe that you probably would use it yourself, but in this case, the shit was on the 15th floor.

[00:06:59] The bird was on the 14th floor. So unless it is just some sort of ridiculous feat that I, it's unforeseen. I would imagine the bird was hovering at the top trying to get out and shitting a bunch before he died. But anyway, I put that. But anyway, I put that on a, can't hurt me when I do those stairs cause it's dark and it is dusty and it is terrible and I don't like it.

[00:07:23] But, But that's, that's what I do and I put that on it. It's pretty cool. 

[00:07:26] Josh Ried : [00:07:26] You just made me want to like go throughout my day now and just take photographs of like little things and just hash. I get it. Can't hurt me. There's only two ounces of steak left. Oh man, I can't hurt me deal. 

[00:07:39] Rich Ryan: [00:07:39] Have you ever seen it yet?

[00:07:40] Cause he has his challenges throughout the book. Have you ever seen his Instagram profile? You ever go to it. 

[00:07:45] Josh Ried : [00:07:45] Yeah. Yeah. I, I actually, I love it when he just pops up on my screen and just starts yelling. That's pretty much what he does, you know? He's just like, someone's driving next to him and he's just yelling to the camera and then as it would stay hard, I'm like, all right, cool.

[00:07:58] That was a worthy 40 seconds. 

[00:07:59] Rich Ryan: [00:07:59] I'll do it yet. Like, I like his content. I think it's cool. I think it's valuable, but going on to his actual page is funny because it's like. I don't know how many followers, let's just say 1.5 million followers and following zero. He doesn't follow a single person. You know, he never goes on Instagram.

[00:08:14] He's like, fuck this shit. This is the stupidest thing people have dealt with in the damn lives looking at these screens, but I need to sell a book, so I'm going to go ahead and throw out some stuff to the people. 

[00:08:24] Josh Ried : [00:08:24] Do it. It's ironic, but you know, I can appreciate that. He's like recognizing his role. I was like, I don't need to look at other things, but I recognize that people are getting value from me doing my 

[00:08:35] Rich Ryan: [00:08:35] thing.

[00:08:36] Totally. It's a necessary evil, you know? He doesn't believe he like. He as like, you know, we talk about our struggles with social media the same kind of way. It's like, is this something that is helpful? And you know, but it's a way to get, deliver the message, man. So like if that is a means to an end to get it out there and help people, you kind of have to do it.

[00:08:55] Josh Ried : [00:08:55] Totally. Totally. On that note of technology, man, I. So at the beginning of every year, I like write down a list of things that I want to do. You know, just like a, as a bucket list for the year. Listen, I was like, Aw, you know, get back flips back, run out of subs, you know, 

[00:09:08] Rich Ryan: [00:09:08] 1635 

[00:09:09] Josh Ried : [00:09:09] K she liked that. But on the list was also go 40 days total without electronics.

[00:09:14] And my initial plan was to like take every Tuesday and make it like technology free Tuesday 

[00:09:19] Rich Ryan: [00:09:19] night. It was a cool thought in my head. 

[00:09:20] Josh Ried : [00:09:20] I ended up being kind of difficult for multiple reasons. Like the gym I worked in, I was like, they want me to do Tuesdays, and I had to check lines into my phone, so boom, technology's right there.

[00:09:28]and then there's other things like I'd, you know what I mean? It's not like using the whoop strap, blah, blah, blah. No computer, nothing. So that, so far I haven't really taken any complete days off. Well, a couple, but, not a lot anyways. The past week and a half. I have like hardly posted on Instagram. I know you're like supposed to do five posts a week or something like that.

[00:09:50] And I was, I was doing, and I honestly, I didn't mind it. It's not like I was fighting it. I was like, okay, yeah, I'm just posting. Cool. Go throughout my day. you know, I had like my bootstrap on all the time and the past week and a half, I've hardly posted and I haven't done my bootstrap. And it's 

[00:10:02] Rich Ryan: [00:10:02] strange and I like it.

[00:10:06] Josh Ried : [00:10:06] Nice. So it will, the thing with the whoop strap is I wake up in the morning and I wait for it to load and it tells me my recovery. And honestly, that does set the tone to a degree for the day. So it's been nice to not anticipate that. 

[00:10:21] Rich Ryan: [00:10:21] Hmm. Yeah. I've, I, we've spoken about this on the podcast before, but I fall in that trap all the time with the watch.

[00:10:28] They're like, I wait for it to tell me how I slept instead of just being like, I feel good or I feel bad. I'm like, I feel, I'm not sure yet. Let me see datasets. but it's good. I mean like it doesn't change your sleep at all. You know, like it to me, I need to take a break sometimes cause I stress over it.

[00:10:46]but how did you feel on, for from like taking a break on Instagram? 

[00:10:50] Josh Ried : [00:10:50] Good. Good man. Yeah, for sure. Cause I kind of go in waves. I know consistency is the key in so many things. And, you know, social media is definitely no exception. But I kind of just go in waves with it. Sometimes I'm super stoked and I want to actually be enthusiastic when it comes to posting something and, you know, be assured that like when I do post something, 95% of the time, I am pretty excited about.

[00:11:10] It's like, Oh, you know, it's a sweet image. Or like, I have a cool thought that I want to get out or just want to share this. But other times, you know, it's just like the pendulum swings to the other side. I'm just feeling like, don't. If I have anything pressing or have extremely high value that I want to share, and I don't want to just throw up a photo for the sake of filling the, you know, fill in the page.

[00:11:28] Rich Ryan: [00:11:28] Right. And it's like, are you doing it to appease the algorithm or are you doing it because you feel strongly behind something and you want to share it? Because. That's why I tell you to post. So often, like on Instagram or on Facebook, you were rewarded for engagement and for frequency and, but it's really easy to be full of shit and just put out a bunch of stuff and it's hard to call out people on order to tell what's bullshit because people have time to curate it and look at it and change it and manipulate it how they want to.

[00:11:58] But in informs like this, like you can't be full of shit. Oh, you can, but people will know. People will know more. Or if it's, if it's something like YouTube, like if you make it, if you take the time to make a YouTube video and put out content and it sucks, like there won't be any reward for that. You know, there's no reward for putting out shitty stuff on, on other platforms.

[00:12:20] But there's rewards for putting out shitty stuff on social media that rewards engagement. And that's what's just hard about Instagram. It's like, Ugh. That's why it's hard to consume anything on there. That's why it's hard to interact on there. I just, it's fun and I think that's about, for me, that's what I'm boiling it down to.

[00:12:36] It's like, all right, this is just fun. Everything else is like, I don't, it's not 

[00:12:41] Josh Ried : [00:12:41] like August isn't following anybody, man, cause he knows 

[00:12:44] Rich Ryan: [00:12:44] that 

[00:12:44] Josh Ried : [00:12:44] it's happening. And I'll tell you what, there's a lot of people that have been followed because. I'm just not getting, I'm not getting a lot of value from them. So it's like the people that I am following.

[00:12:52] If people have follow you, I think I get some sort of value from you. So thank you. 

[00:12:55] Rich Ryan: [00:12:55] Cool dude. So let's get into the listener question of the week. It comes from E. It comes from Escobar underscore OCR, how to run longer distances at a sustainable pace. And this is something that with the athletes that we coach is really why they come to us in the first place.

[00:13:14] And a lot of times that ends up being a goal someone has, in, in the beginning it's like, Oh, I just want to take my pace from say eight 30 to, like. Seven 45 and that is kind of their goal. And they just mean, and to me, I interpret this as their easy pace and they just want their to their everyday kind of go out, chill pace to feel better and to be a little bit faster.

[00:13:36] So this is definitely a common thing that people struggle with, is how to run the same pace that they're running now and just, but just extending it. So, Yeah. We talked pretty extensively about nutrition and we know eat less carbs and also staying longer. Am I right 

[00:13:55] Josh Ried : [00:13:55] for the overall adaptation? Yeah.

[00:13:57] Yeah. For the long haul, for the long haul, that is a, that is an option as a 

[00:14:01] Rich Ryan: [00:14:01] message. And we have touched on this quite a bit. So if you're a first time listener and you want to go back, we have a couple of really good deep dives in on how to use a low carb option to improve your endurance. the last one we call the last podcast, we dropped a HHSC together.

[00:14:15] It's called nontraditional performance enhancers. And there's another one titled a carb timing break and OCR plateaus and 5k speed, where if you want to dive into learning how to use your low carb to improve your endurance performance, I suggest that you listen to that. But yeah. From a training point of view.

[00:14:30] Josh, what kind of things do you think he could do to improve your sustained pace for longer outside of nutrition? 

[00:14:41] Josh Ried : [00:14:41] Well, I guess what it really comes down to is there's, then when it comes to endurance, it's, it's time on feet. You're trying to move your body. For an extended period of time. And ultimately, the best way to do that is to specifically run for a long period of time.

[00:14:57] I mean, there are different schools of thought when it comes to, like total mileage, you know, total volume, you know, usually looked at on a weekly scale, but for the longer the event gets, the more important it becomes to actually spend that time on the feet. And. When you think about something, especially in getting into like the ultra distance, you're actually moving quite slowly.

[00:15:21] And so you can almost think of your easy runs as a, as close to a race specific effort depending on how long it is, especially if you're getting into like, you know, 1224 hour event. You're really just trying to move at pretty much aerobic heart rate for probably a lot of it until you start to really get fatigued at the end, your harsher drift, but ultimately it's going to be putting in miles at.

[00:15:47] For the most part in easy effort because you can't sustain a very high mileage unless you're an extremely elite athlete. And that's also just a certain foreign time in your training schedule. But for the most part, it's a high volume of fairly easy miles. And, I think we were going to talk about math, which is your max aerobic function.

[00:16:06] And that's a tool that you can use to figure out what intensity. To go at to achieve these, to achieve these endurance gains. 

[00:16:18] Rich Ryan: [00:16:18] So, 

[00:16:18] Josh Ried : [00:16:18] math, your maximum aerobic function and your MAF, 

[00:16:23] Rich Ryan: [00:16:23] it's, 

[00:16:24] Josh Ried : [00:16:24] well, first off, the, we talked about this in a previous podcast where. It's true. it came from a guy called Phil Maffetone, although than the math tone and map there actually don't relate, 

[00:16:34] Rich Ryan: [00:16:34] but his crazy, it's hilarious, 

[00:16:37] Josh Ried : [00:16:37] right?

[00:16:37] He figured it out some way, so he figured out that it was pretty reliable. And slate on the conservative side, but pretty reliable to take the number one 80 and subtract your age from it to get a number that correlates with a reliably aerobic effort. So, you know, I'm 29 I subtract that from one 80. I go out and do my math runs at 151 cardio 51.

[00:17:05] So if you were to, if you were to. Get a, a test, like a VO two max test where they can also test out your metabolic pity or metabolic efficiency point. and, and other things. They could tell you that that number where your, it's funny, I almost about say aerobic ceiling, but there are, people will see that as being different.

[00:17:27] When I say, when I use that term right now, it just means that you're starting to get into more of a, you're getting into an intensity. We're starting to use more glycogen. And you're starting to create some byproducts, and this is gonna be a little more stressful on the body. So when you start to get, if you get a test that might show that that number could be for me, one 55 one 60 but we don't have that testimony available.

[00:17:48] They're expensive. You have to go out and get them. So this is a safe thing to go by. So subtracting your age from one 80 gives you a number. That's your math, your max aerobic function, and sticking at the number is going to give you a good, 

[00:18:02] Rich Ryan: [00:18:02] it's 

[00:18:03] Josh Ried : [00:18:03] for most people. It's going to be an intensity that allows you to move for a long amount of time without causing too much stress.

[00:18:13] Because I'm sure a lot of people have heard of like the black holes zone, which is an area that there is a point in time where you want to spend. Running in that. But for a lot of folks who aren't aware of running metrics and like heart rate running, they just end up drifting into that for the majority of their time.

[00:18:31] And, that's an intensity where it's not intense enough to elicit valuable adaptation, but it's not easy enough to really be sustainable. So it's, it's an imbalance of stress to benefit. So the cool thing about math is it's typically easy enough where. Where you're able to do it for a long period of time, but it's not so difficult that it's going to beat you up.

[00:18:59] Rich Ryan: [00:18:59] And what's important to note about math is that it is designed for the endurance athlete. A lot of times these equations that are meant for heart rate training, they're just meant for the general public. So you hear the, the more traditional one, which is two 20 minus your age, and that is just for anybody.

[00:19:17] So people go off of those scales, like that's not the same. So as a runner, as an endurance athlete, this has been found to be a little bit more predictable, whereas the other models are. Just kind of super general. It's just like the same way as we touched on last episode as your nutrition, like most of the nutrition calculators and nutrition advice out there are meant for people who are sedentary or who need to lose a lot of weight or any or just lose fat, and that's their primary focus.

[00:19:42] But as an endurance athlete, like you have different needs, so you need to use different formulas because you're much more active and you have different goals and your heart is going to be in better condition than someone. Who is just getting off the couch, going to LA fitness or something like that.

[00:19:56] And then they can maybe use that to kind of gauge. So if you're going off to 20 minutes rage, it's going to be wildly inaccurate because it doesn't take any consideration into the training that you've had, which is important. And also the. That gray zone that you mentioned it, or black hole zone, I think you call it like I would call it like the gray zone is like the saying is like interesting that you put it that way.

[00:20:17] Is that yeah, you, you don't get any benefit in either direction when you run that, and that's where people kind of hit that wall of going longer by not, by not being able to go longer because their pace is a little bit too fast for them to sustain. So really it's about slowing down, and I know you, you teach your athletes about math.

[00:20:42] You also abide by math, like that's part of your own training. Is it hard to go that slow? 

[00:20:49] Josh Ried : [00:20:49] At first for a lot of people, it's definitely going to be, if you already have like some strong running experience, it's probably not going to be horrendous. But, I've definitely dealt with like with an athlete who, might be able to run, you know, a 17 minute 5k.

[00:21:02] But when it comes to like, there. They're getting more into their anaerobic zones on their higher heart rate. They, they're able to move it good paces, but they have, a aerobic deficiency. So when it comes to actually abiding by their math, which might be. A 1501505140 I guess one 80 minus your age is the general number we're going by.

[00:21:25] They ended up having to slow down. It's like a 10 minute mile, which yet for them, for sure. Frustrating. It's super frustrating. I, that's why it's cool to use other, other methods of training with math. It could be a little bit easier, like say like a tire dry, a pole or a, or a bike ride. But, but yeah, when it comes to running, sometimes you're going to have to, you're gonna have to slow down.

[00:21:46] And that's all right. I mean. I saw him going up a Hill sometimes at one and a half miles an hour, whether it's a hike or like those tiny little jogging run 

[00:21:54] Rich Ryan: [00:21:54] steps. And this is because when you are constantly pounding at it, like say person who can run 17 flat, and during their 17 flat, they're at one 80 right?

[00:22:06] And then maybe on their one 80 beats per minute, and maybe on the training runs they're at. One 68 right? Like not a big discrepancy between the two one one 70 right? Like between what it says, it would be like their max heart rate and what their easy run would be. That means that you're never really quite getting that recovery.

[00:22:24] So like it can put you in at risk of overtraining, which then these tools that we talked about before would be very helpful to see like how your you are adapting, how what kind of range you have within your heart rate at rest and. At a harder pace. So that's kind of where, and then you bump up against the ceiling because you'll never quite recover.

[00:22:44] And like, yeah, you're running 17 now, which is fast. And that's fast for most people. Most people would be happy to be like, screw it, man. Like I'm at 17 minutes for my 5k like, I'm good. But there's always more you can go. And so doing something like math is being able to take steps backwards so that you can move forward so you can get a little bit more recovery and you can help yourself out.

[00:23:04]And that's, it's, it's a hard, hard conversation. I don't necessarily go off of math. I don't trust technology enough for that. So I really kind of try to hold people to their, their paces, to make sure that 

[00:23:17] Josh Ried : [00:23:17] you're actually, you're a really good example. I'm glad you brought that up because, you know, I see your numbers.

[00:23:20] That's your straw that I told you the other day. I'm like, damn you and your incredibly low heart rate. You know, you've got your 120 beats while you're running a sub seven minute mile. So. Math is is fantastic for a lot of people. But then there's something to take into consideration. it's referred to as like the 10% rule and that is that when your, when your lactate threshold pace, we're going to go by pace here is within 10% of your aerobic pace, your math pace, that means that you have, are, you have a very strong aerobic system and winds up happening.

[00:23:51] Is the pace that you are moving at math is now fast enough, you're moving strong and fast enough where. Although it's not cardiovascularly highly demanding. It is a little bit stressful on your skeleton muscular system. So maybe you were running, maybe you were running 10 minute miles before when adhering to math and now several months have gone by, you're, you're closer to eight, or maybe even a little bit better.

[00:24:15] So if you're going on a long run, maybe for you, that's, that's starting to get to be a little stressful. Muscularly. You're starting to feel your legs, you're getting tired, and you can do that 10% rule where you do a lactate threshold, a test, and see how that pace. compares to your, your math pace.

[00:24:32] So if you see that you're within that 10%, it's at that point that you want to start taking those easy runs even easier and rich. That's what you're doing. You're taking, you don't need to go to math. That's too fast as far as the volume you're putting in overall, that'd be too much stressful, too much stress.

[00:24:47] So you're, even though your cardiovascular system could handle it well, I likely it's just be, it could very well be too much for your, all your systems, your body. 

[00:24:55] Rich Ryan: [00:24:55] A hundred percent yeah. And I was speaking before about how I deliver programming and coaching and pacing is more based on, on, on pace to the athletes I coach.

[00:25:05] But yeah, I did want to ask, I mentioned that because yes, if I was to run, my math pace would be one 46 and I don't know if it's just from, I mean, I've been training for endurance for since I was 15 so like 19 years now. Right. And I 

[00:25:18] Josh Ried : [00:25:18] don't know if it's just phenomenal, 

[00:25:19] Rich Ryan: [00:25:19] huge aerobic base or if like genetically there's something there, but yeah, like.

[00:25:23] I could, I, like yesterday I ran exactly at 10 miles at seven minute pace my, and like a lot of it was at like one 15. Right? So like if I was to run one 46, I would be hammering. And yesterday I was a recovery day and I felt my, my body didn't feel awesome, but I was able to just kinda maintain and keep it within that, that structured zone.

[00:25:43]you mentioned a lactic threshold test and ways that I've delivered this is kind of setting people. At on like a treadmill. And I believe Scott Johnson and and, and the uphill athlete test out this way as well, where it's like 40 minutes at a pace where your heart rate is sustained. And if you go up a little bit and pace your heart rate, like jumps or if you go down to jump.

[00:26:07] So being able to kind of find exactly where that heart rate can just sit and maintain. Cause ideally, ideally your threshold should be, it should be a patient should be able to hold for about an hour. So that could be any, that could be, that's a huge range for people. It could be, that could be their 10 K that could be their 10 mile.

[00:26:22] That could be for the fastest. That could be their half marathon. Right. so how would you recommend people find that? Like threshold tests? Like what's a test that you would do? Was I kind of on all around that, where you kind of sit at a pace for a long time and monitor your heart rate the entire time?

[00:26:38] Josh Ried : [00:26:38] Precisely that. and I mean, it depends on the person you're dealing with. Right off the bat. The individual is already fairly fit and they have a little something under their belt and have them go for like a full 60 minutes. And if the person is less fit and that'd be a little bit stressful and there really be a falling off of their physical ability to maintain motion, then closer to 30 minutes, you know, do a, do a warmup and then go for 30 minutes and the case of 30 minutes, it becomes a little more subjective where I'd say, you know, go at a pace that you can imagine holding.

[00:27:06] For a full hour and then to taking the, the heart rate average of that period of time. Then for, again, for the morphine people, you do 15 minute warmup heading out for 45 minutes Journal's awesome. cause yeah, it's super 

[00:27:18] Rich Ryan: [00:27:18] consistent. Yeah. 

[00:27:20] Josh Ried : [00:27:20] Yeah. I like to do like a three to 5% incline. No, for a little less impact tends to get the heart rate up a little bit quicker and a well, yes.

[00:27:29] Less than passionate to end up going quite as fast. 

[00:27:33] Rich Ryan: [00:27:33] Yeah. Because that would be the concern for me doing an hour long test. yeah, that would suck. That would just be, you know, a 10 mile race essentially. which I don't want to do and I'm like a testing day, but there's also some math tests that I've, Given in the past where it would be running at your math. A heart rate for say five miles and seeing how the pace changes, like making sure that heart rate is in the same spot and just finding a pace where it is. So like say like you mentioned you started at 10 minute, 10 minute pace, and then maybe two months later you're at the same exact heart rate, but your eight minute pace, right?

[00:28:07] So that's a way to show that you're, you're able to run faster at that same type of heart rate. have you done things like that as well as that? Does that in like your own training or in the people that you coach? 

[00:28:17] Josh Ried : [00:28:17] I use that and I also. have clients perform that. So I'll have them do a one mile warmup, where they're like 10 to 15 beats below map just to get the system's turned on.

[00:28:25] Cause I just send him like right into math and a little too hot. You know, it's like you go out on a race and you feel so great for like the first 400 meter or 300, and then things start to get, get cooking with 

[00:28:35] Rich Ryan: [00:28:35] the heart. I take a minute for that aerobic system to completely come online. So sending somebody out the door like it'll jump real hot real quick.

[00:28:43] A hard time to get people back into where they belong. 

[00:28:45] Josh Ried : [00:28:45] Yeah. Yeah. So I'll do, I'll do a five miles, but that first mile is going to be 10, 15 beats below map. And then I'll take the, the average pace of the next four miles. Cause yeah, typically there will be a drop off. And that's actually, that is a good indicator for, for endurance to see how they actually drop off or how sustained they're 

[00:29:06] Rich Ryan: [00:29:06] able to be.

[00:29:07] Hmm. Yeah, and that's a nice test because it is essentially, it would be an easy run, right? It shouldn't be. It shouldn't be all the time. And structurally, you'll probably, I don't know, I'm actually not sure how this would work if you would. Would you adapt quicker? Through your skeletal system or through your aerobic system?

[00:29:31] Like what would be developed first, because I'm sure it's not the same. Sure. They don't stay in line with each other. Like why would they? but I would imagine. There are robotic system would lag behind their muscular system. 

[00:29:44] Josh Ried : [00:29:44] That's a very, that's actually a very good question. I don't really know what the timeline looks like.

[00:29:49]as far as, the building of the capillary beds or the increase in, you know, like left ventricular mass and like overall cardiac output compared to. yeah, the increasing power output. I mean, something like, like math running should actually absolutely be done in marriage with like higher intensities cause that's where the real skeletal muscle benefits come from as far as like total power output and like running economy goes.

[00:30:12]yeah, that's a, that's a good question. 

[00:30:15] Rich Ryan: [00:30:15] Yeah. Maybe we'll look into it and we'll report back. 

[00:30:18] Josh Ried : [00:30:18] Because what we do know is that overall performance seems to improve very reliably. 

[00:30:26] Rich Ryan: [00:30:26] Totally. Totally. So this method, it is. A very interesting method and right now is actually an awesome time because it is one that takes patience, and I think you would see good results from it.

[00:30:37]but if you have something and you were looking for results in the immediate future, it's not great. And like I said, I don't. I don't love it. I don't, I don't think it is. like I said, the technology is not that reliable for me to interpret from on an athlete who was using it. So, but if you are someone who's dialed in and, and is going to, make sure they have the best tech and make sure that they are interpreting the data and will take that time and spend that time looking at it and abiding by it, then this is a good method.

[00:31:06] I think that you will be able to find good value from it. But if you're not like, I think doing like a threshold test and then just really, it could be a threshold test, like a straight up race and then setting your pace intervals as to and figuring out what an easy pace is so you're able to maintain it for a longer time, is a, is a bit of an easier way to go and using any type of pace calculator that you find online if they kind of give you a big, broad range.

[00:31:34] And just really kind of slowing things down and like progressing as you go forward and really kind of adding in miles as you move throughout the weeks. I found a pretty safe bet is that 10% rule where you're just adding 10% of your miles, for, from your previous week to your next week. And that allows you to slowly build volumes.

[00:31:53] So I think that's another part of this is adding in, some standard progression so that you're able to build. At a slower pace for a longer period of time, instead of just trying to bang at the door and just really hit it hard. Every single, every single workout. 

[00:32:08] Josh Ried : [00:32:08] Yeah, a hundred percent yeah. If you're only doing math once a week, you are probably not going to see like any results.

[00:32:14] It's all about the consistency. Yeah. If you're, if you are doing your math. at least a few times a week. I mean, what do you think, Richard, you're running, say the average person out there is maybe putting in four or five hours on feet, you know, I'm not a crap load, but enough. What would you, what would you prescribe as far as the split between, aerobic and intensity to see, to see some good results, like consistent results?

[00:32:41] Rich Ryan: [00:32:41] So five hours, say that's like six runs a week maybe, right. Yeah, because if they're running an hour every day, I mean, maybe the, again, the 80 20 splits, pretty fair. if someone's new, I would only probably have them do one piece of intensity work that week. and probably not going outside of like.

[00:33:02] 20 minutes of intensity for five hours, I would say just kind of off the cuff. so most of it should be spent pretty easy. What were you, what would you think? 

[00:33:10] Josh Ried : [00:33:10] Yeah. Well, I think that's important to say. Like, yeah, off the cuff, if you're just starting out, that's, that sounds super duper reasonable. I think I'd say the same thing, just throwing on a Striders at the, at the end of your math runs.

[00:33:20] I get that are running economy and 

[00:33:22] Rich Ryan: [00:33:22] I know what that means. Yeah. That was, that was something else that I did want to mention is you can get some pretty immediate results on those. Easy runs on the pace of those easy runs. Well, by doing like work on your economy, so doing strides. At the end of your run or doing Hills strides, like doing those Hill sprints, even like going out.

[00:33:43]and it's something I have almost everybody do is going out and finding a, a sharp Hill and doing 10 to 15 seconds sprints, like almost all out. You know, you mentioned it's a little bit lower on the impact. You're able to work on producing power and the speed that you can run in is going to translate to the, like your top end speed will translate to your easy pace as well.

[00:34:02] Based on efficiency and how well you move in your motor control and all those things do play a factor. So if you're not doing like short sprints or short strides ORs, then that's an easy way to see some pretty good results. And speed work in general will help that low end pace as well. 

[00:34:18] Josh Ried : [00:34:18] Yeah. You know, I, I wonder how much genetics actually the playing a role as far as what style of training.

[00:34:26] Will produce the greatest results. You know, some people do a little bit better with more intensity, some people do better with more aerobic easy stuff, but across the board, I've seen pretty good results with math, and actually pretty quickly too, like, you know, the difference from perhaps a nine minute mile down to an eight 30 mile for the, for the four miles over the course of a month 

[00:34:44] Rich Ryan: [00:34:44] and a half.

[00:34:45] And that's fantastic. That's really good strong results. as people, that is a goal that people have a lot is like, Oh, I just want my pace to go from. Nine to eight 30, like that would be a goal that people have. and I think it does take time. It does. It is worth the effort and worth learning about or worth having someone help you with to set up these kind of parameters around what your heart rate should be and around what, like the volume that you should take on at that heart rate.

[00:35:12] To help you improve their overall pace for a longer time. And then when you start to get dialed in with that type of thing, it is only going to help for race day and race situations. And, and taking the data from say your heart rate and how that typically would make you feel during your runs. And that's one way that I use my heart rate is just by taking it how I normally feel on a harder effort.

[00:35:34] And. Bringing that into my race. I was like, okay, well here, I usually feel this way when my heart rate is at one 50, so I know I'm okay. Or if I'm putting in as far as like, okay, like this is a little high, but we can sustain this because we've been here before, during races. I have, I have my watch. I.

[00:35:54] Right? I don't really rely on it in any way, like, and usually usually, there, I ran, I've only run two marathons. I did one marathon and it was, I was all by myself. There was like literally a hundred people at the starting line. It was in mid March. It was like fucking 26 degrees at the start and the race director was literally like, ready, go.

[00:36:13] And like everybody just started. I was by myself like literally the entire time. And I had this idea of where my heart rate should be. And at the 10 at 10 K my heart rate was like 20 beats higher than I had anticipated being, and I was like. I'm going to keep running at this pace, like this doesn't matter.

[00:36:30] This doesn't mean anything. and so 

[00:36:33] Josh Ried : [00:36:33] I kind of sustained. 

[00:36:34] Rich Ryan: [00:36:34] Yeah, no, and I held and I was like, no, I know how I feel. Like I am not, I am not what this is saying. I am. And if it is, it is some sort of, error, like restate error or something. I didn't, and I just didn't interpret it. Do you believe it. 

[00:36:47] Josh Ried : [00:36:47] Not during races.

[00:36:48] I just, I, it's one more thing to look at. I mean, if I was doing like an iron man or something really, really long, I might consider it. But I mean, even that said, I didn't, I didn't use it at like world's toughest, but that was probably just because my battery wouldn't have lasted. But I probably, I now with the new watch that I have, it has a good battery, so I'll, if I do another 24 hour race, when I do another 24 hours, I'll probably use it.

[00:37:15] Yeah. Cause cause again, it's like if I'm, if I'm going out of the gate and like five hours into the race, I've been an average of like one 65. A heart beats per minute, like, Oh, this, that's way too hard. 

[00:37:28] Rich Ryan: [00:37:28] Yeah. 

[00:37:29] Josh Ried : [00:37:29] So I think that it definitely has a use, but man, when things are chaotic and you're like in a sprint or a super or something like a and race, I think that's just a distraction.

[00:37:39] And you're yo-yoing way too much. Yeah. 

[00:37:42] Rich Ryan: [00:37:42] And there's, there's a place to use technology. As a, an indicator of your effort. but I don't think races are that. Races are those points where you need to push beyond what you are physically comfortable with to find where you can potentially go. And if you are constantly restrained by your watch or your power meter or whatever, you're never going to find those places.

[00:38:04] And this is kind of a beef I have with triathletes who are just so techie. They're like, Nope, this is what it has to be and this will be the result. It's like, well then why even race? Like, why are you even doing this? Like get out there and just. Find out, So one thing I do use it for obstacle course racing is just to keep myself honest.

[00:38:18] If I'm going up a Hill and I see my heart rate isn't that high, I'm like, you're fine. Go faster. Like I don't use it, but if it's, if it's like 200, I'm like, okay, here we are. I'm not like, Hey, you better chill. I'm like, alright, we gotta go. 

[00:38:33] Josh Ried : [00:38:33] I did a, I did an uphill trial. Yeah, I think I told you about that.

[00:38:37] There's like a Hill by me that's like 400 feet of game. It's like 2.1 miles. So I went out to hit that and I, I want a heart rate monitor. I looked at it while I was doing it and it was too high. 

[00:38:47] It 

[00:38:47] Rich Ryan: [00:38:47] was like one 72 I'm 

[00:38:48] Josh Ried : [00:38:48] like, that's it. I just looked away like, no, no, no. That's, it's a, it's a, that was just picking up my cadence cause like based on what I should have been doing.

[00:38:56] I should have been like one 68 

[00:38:58] Rich Ryan: [00:38:58] you know? 

[00:38:59] Josh Ried : [00:38:59] So I mean, it was like a little discrepancy and your heart rate changes from time to time a little bit, but like sometimes those numbers can a complaint. Now, if it was the other way, if it 

[00:39:06] Rich Ryan: [00:39:06] was like one 50. 

[00:39:08] Josh Ried : [00:39:08] That out of like, I need to kick it up a gear. 

[00:39:12] Rich Ryan: [00:39:12] Right? Yeah.

[00:39:14] And like it chest straps always gonna be better than a risk, a risk monitor. But the risk monitors are just in literally every watch now. So I find it hard to justify buying a heart rate, a chest strap, especially when I'm only gonna use it for data that is just either a self-affirming or, that I'm going to ignore.

[00:39:32] So, do you use, you just use the wrist one. 

[00:39:36] Josh Ried : [00:39:36] I used to miss one like a couple of years ago and it's just, yeah, it was super unreliable. Like 

[00:39:40] Rich Ryan: [00:39:40] if 

[00:39:41] Josh Ried : [00:39:41] it was below 40 degrees out, just like the amount of blood, you know, cause blood goes to your torso. It doesn't want to like hang out in your, in your wrist while you're running.

[00:39:47] It's got it. It's a picking up cadence, so it wasn't that great. The watch I have now, the Sento, it has a gesture that's super accurate. And but I ended up, I ended up losing that as I losing from time to time. So I picked up a, I picked up a bicep strap, cause also like the jest straps, you know, they can be kind of bothered when they feel like they're kind of restricted.

[00:40:08] It's like feel, feel free. So, so I got the sweet arm band, which is fairly accurate. It's like, well, we'll think of things you have to warm up a little bit. For him to get, like the blood used to really get flowing, but but yeah, like 10 minutes into a run, it's pretty accurate from there on out. It hasn't really picked up cadence.

[00:40:25] Rich Ryan: [00:40:25] I've used an armband one too. What? It's like Skokie or something. What is it called? Is it a, is it a, 

[00:40:31] Josh Ried : [00:40:31] I got a polar because polar has got 

[00:40:33] Rich Ryan: [00:40:33] history. Yeah, yeah, yeah, yeah. The one, I got that a couple of years ago cause it was the first one I saw that was actually like that and I liked it. There was some. It was getting in the way of some training I was doing.

[00:40:43]I think anything that was just on providing intensive for OCR, like if I had any type of like arm pump going, it would just become a little bit uncomfortable. or if doing something like burpees or monkey bars or something, like, it would just be annoying. And that is kinda weird. 

[00:40:56] Josh Ried : [00:40:56] Yeah. 

[00:40:57] Rich Ryan: [00:40:57] Yeah. yeah.

[00:40:58] So you know, if you have a reliable, if you want to really dive into numbers and practices type of discipline when it comes to your heart rate, prepare to slow down considerably and you should slow down either way. Like if you, if that's something you have, if you're like, I have, I get to five miles and then I'm just dead.

[00:41:16] It's like you're probably running too fast no matter what. 

[00:41:19] Josh Ried : [00:41:19] Right. So like, listen, like if you're, if you can run slower. It's can still, like every run can be a quality run. Like if you can slow down and stop exerting yourself like so. So muscularly he was getting fatigued, like slow down and think, okay, how are my feet moving?

[00:41:35] How are my arms moving? How's my breathing? And there's so much value in tuning into those little aspects of running. And that's totally gonna apply to when you start moving at a higher speed. Cause you'll, if you can focus on all of those things. Cause if you're, if you're working hard, you're like breathing heavy and you're tired, it's gonna be really hard to focus on that shit.

[00:41:52] So slow down on the little components and build those habits and then you'll be able to carry those into the more Ted's efforts. And we'll probably have a better result cause they'll run better faster. 

[00:42:05] Rich Ryan: [00:42:05] Yeah. And make everyone equality around like everyone has a purpose and giving yourself those, those cues and those things to focus on.

[00:42:12] Make it that way. Even if it is like, just focus on heart rate for 10 minutes and then take a break and then another, another 10 minutes. It gives you focus for that run. And so just like going out and just pounding pavement, think about racing and just hitting it as hard as you can. having purpose behind each workout and really like putting.

[00:42:31] Data points on them or just direction to them, like every run, it doesn't just have to be at six miles, 10 miles, four miles. It should be, you know, six miles at this heart rate or work on breathing through your nose for a minute, or work on your cadence for your running cadence for 10 by one minute, or having some sort of purpose.

[00:42:47] I really liked that. That's a really smart way to kind of go about, go about it and a great way that you can improve your, your skills in other aspects than just. Running. 

[00:42:56] Josh Ried : [00:42:56] Yeah, I guess listeners can think of it is it's not all about running faster. That'll end up happening, but like run better run, just run.

[00:43:06] Just run better. 

[00:43:07] Rich Ryan: [00:43:07] Yeah. I like it better. I can run better. Cool. And also get stronger. So this next thing that we want to talk about is ways that you can find kind of strength in like your every day. And I think this is also a really great topic for right now because a lot of us are in. Situations where we don't have a gym and we need to find ways outside of what our normal barbell routine might be, or a kind of a routine and just we still want to stay strong, so we should do, I bought a pull up bar, I finally bit the bullet, bought a pull up bar.

[00:43:38] I got one of those, the ones that go in your doorway, but it's by fit bar who was, you know, kind of like a. Another company like force five or platinum rig and it is so sick, but it's really big and it doesn't fit in any of my door, but it doesn't fit. I'm so upset. It was like, it's like nice. It was like expensive.

[00:43:56] It's like a hundred bucks, 120 bucks 

[00:43:58] Josh Ried : [00:43:58] and 

[00:43:59] Rich Ryan: [00:43:59] yeah, I was like pumped about it and it just doesn't work. I'm so upset and 

[00:44:02] Josh Ried : [00:44:02] shit, man. I saw, I guess all Lindsey Webster posted out like these ones that clip over the doorframe and have like rotating handles. It does look like something more that you would expect from my forest fire, but it's a different company.

[00:44:14]but yeah, just like the spring loaded clip that goes over the trip. 

[00:44:19] Rich Ryan: [00:44:19] This one. This one is cool because it clips into the door, but the, the bar that you pull yourself up on is somehow fixed higher than the door frame itself. So you can get more extension and like, you can reach almost all the way up without having, cause the ones that are like, you know, you ended up doing all like L or like talk me talk to pull ups.

[00:44:37] But this one has albinos big. And I was like, sweet. And I had those grips from force five that haven't really, that haven't used at all. Cause, I don't know why I bought them. Like, cool, they have a sale. I'm buying them like the great, the quality, but I haven't used them. So I was like, sweet, I'm gonna use these.

[00:44:50] And Nope. So, what are some other ways that now that we are struggling to find our typical strength routines that, you know, we can find strength in every day. Training every day life. Man, 

[00:45:04] Josh Ried : [00:45:04] you know, it's a role in like these different positions, like, so you're in an apartment in the city. you know, I'm out on a mountain farmland.

[00:45:10] So the opportunities are quite different. 

[00:45:15] Rich Ryan: [00:45:15] So I, 

[00:45:16] Josh Ried : [00:45:16] the first thing I can really think about is like, look around for things to do. I guess the simplest, one of the simplest things that I employed in, in the past, I don't do it quite as much as I used to to be totally honest with everyone. But like. And it's something that I, you know, I feel like I should start picking up more of again.

[00:45:32] And that is like, I'd be washing dishes on them. Like I'd be standing at the computer on one leg. I would just be doing like single leg balance for like a total of, I don't know, 2030 minutes a day. But like, that's the thing is that all adds up, that kind of thing as a lot. 

[00:45:47] Rich Ryan: [00:45:47] Yeah. And then just doing like hitting the pole.

[00:45:51] Absolutely. And just finding those moments where you can work that into your actual life and making a point to do that. There is a book, I think, by, by, BJ Fogg, I forget what the actual book is called, but he's one of those writers 

[00:46:04] Josh Ried : [00:46:04] I know 

[00:46:05] Rich Ryan: [00:46:05] DJ, he, he writes a book about habits. He's kind of like a James clear or a chart through HIG, but he had this thing where he wants him to do pushups every day.

[00:46:15]and, and, and improve his, the amount of pushups if you could do so. He set a cue as to when he would do those every time he would go to the bathroom as soon as he was done going to the bathroom, if he would do 10 pushups. So he knew that he had ways to work in strength training without being at the gym, and it just became written into his, his routine so that he knew.

[00:46:36] Everyone wants the bathrooms. Okay. Now I do pushups and the routine of things, and I've, I've, I've done the same type of thing with my own training and I have like a kettlebell around, and just doing pushups, doing squats, doing lunges. Every time I stand up. So we mentioned before, we've been sitting a lot.

[00:46:52] So every time I stand up to do anything, it's like, okay, I go grab the kettlebell. I do five to 10 swings, or I'll do day to day. I'll do. I'll be like, I'll provide you focus one day. Then I'll do like one day and then do like planks one day. So every day is something a little bit different as to what it is that I'm going to be doing.

[00:47:09]and you, you mentioned like doing some work kind of like outside of the house, right? And like trying to find strength in your actual work. 

[00:47:17] Josh Ried : [00:47:17] Yeah. Yeah, man. I mean, so I'm kind of kind of blessed, but like my situation right now, because I have the, resources outside of the type of tasks that exists on this farm include like chopping wood, you know, a building, a building, a Berry garden, like carrying posts around, swinging an ax.

[00:47:34]gardening stuff. Although Monica is doing the, the bull work of that. Bless her. I just do like, I just build shit and then she can plan and do all the more delicate things. Although she installed the breath and did a damn good job at 

[00:47:45] Rich Ryan: [00:47:45] it. The old Hunter Hunter gatherer model 

[00:47:47] Josh Ried : [00:47:47] in Dubai, diddly, they're just, they're just tasks like all over, like, you know, the classic man, you go to the grocery store.

[00:47:54] How many, I made a one trip. Once you hold on to everything. 

[00:47:57] Rich Ryan: [00:47:57] Yeah, totally. And this is a style of training that has been called greasing the grooves. And if you've ever come across the strength conditioning coach Pablo , who is kind of like the godfather of the kettlebell, who brought it to the United States, he's a couple of good books to read up on those things that are really.

[00:48:20] Kind of just simple, straightforward ways to get stronger. That 

[00:48:24] Josh Ried : [00:48:24] new book, the a, the quick and the dead. 

[00:48:27] Rich Ryan: [00:48:27] I haven't seen, I haven't read. What's that? What's the, the, the concept of Matt? Well, he does 

[00:48:31] Josh Ried : [00:48:31] this, he does this thing where he's, each book, he'll like pick two moves and that's like his flavor of the month sort of thing.

[00:48:36] I mean, they're all good, but he does, he does kind of do the thing where it's like, no, these are the moves that we should have been doing all along. He's Russian, by the way. That's why 

[00:48:43] Rich Ryan: [00:48:43] I was like, that's good. When you read, when you read the book makes it so. You say it in your head? 

[00:48:50] Josh Ried : [00:48:50] Totally. That's exactly how it should be done.

[00:48:51] All of that. But yeah, the quick and the dead, he's, he's just focusing on like a push and a pull movement and you're doing it. Actually, it kind of reminded me of a, like a podcast with Matt lytic, where it's really like, it's kinda like lossy training. You're doing like solid rest, but you're going back and forth between.

[00:49:06] Mo movements. So I was like, if you pick a two moves, push and pull, if you're doing 60 seconds between them, then that's two minutes of rest. By the time you come back around to the push or the pull movement, right? So it's, and you're doing 10 reps, so they're like super high quality and very quickly done.

[00:49:19] And, and you're pretty much just do a few sets of, and you leave it before you're exhausted. So it's like maximum muscle fiber recruitment at like high, you know, high velocity and which is great, like for your brain as well, doing movements very quickly. There's more like neuromuscular engagement. I mean, you can also get that I'm doing like extremely heavy stuff, but this is a slightly less stressful way to do it.

[00:49:38]and used to be more under the terms of like power rather than like maximum strength. But, but yeah. Ultimately, it's just a good way to, as as he, he says, greasy group, you're not beating yourself up, but you're getting extremely high quality reps that are very applicable to use for as far as like moving ad 

[00:49:56] Rich Ryan: [00:49:56] Philocity, it's a hundred percent and that's something that he is very well known for, is not pushing into failure and he has kind of cool quote that's like, if you're pushing.

[00:50:08] I'm paraphrasing here where it's like if you push into failure, you're training yourself to fail, whereas you're actually contracting weaker because you got to a point where you're so exhausted that you can't fully contract the muscle fiber. And the idea of greasing the grooves is that yes, you are creating that neurological pathway to make lifting easier because there is like a coordination and, essentially kind of.

[00:50:30] He's a grease in the group, so you can kind of groove these pathways into your system so that it becomes easier to lift without needing to. Build more muscle fiber. So it's essentially just kind of a way to practice lifting more or less. And, and when you're doing things like five or 10 quality reps, and instead of pushing it into 15 or 20 where you can't do anymore, it leaves you with a sense of being a little bit more fresh and doing things sporadically throughout the day will allow you to.

[00:51:03] Continue to feel fresh, but also allow you to accumulate volume and practice a little bit more. It'd be like shooting foul shots all day and like that we all can agree is a skill that you need motor control skill for. So like every time you saw your, your basketball hoop, you grabbed your basketball and you shoot five foul shots, it would be the same thing.

[00:51:20] But with a pull up bar. So every time you walk past pull bar doing two or three pull-ups, 

[00:51:24] Josh Ried : [00:51:24] I mean, all in all, at the end of the day, if you're breaking things up, if you're just like. Do a set of pull ups at, you know, like 8:00 AM, and then maybe you hit it again at 9:00 AM and then again at like 11, or around lunch, blah, blah, blah.

[00:51:35]you know, like the rest are totally random. They almost don't even matter. But if you're. Cause you're going to be getting probably at least 10 minutes minimum of recipe doing it that style anyways, which is a lot of rest. So every time you touch the bar weather or the ground, you know whether you're doing like squat jumps, push ups, pull ups, you know those are like the classics right there.

[00:51:50] You're going to be hitting each one of them like super fresh, like with a lot of quality. But overall volume for the day is probably going to be higher. And you'll feel like you spent less time overall because of the parade. 

[00:52:03] Rich Ryan: [00:52:03] Yeah, it's a way to add, add volume in a sustainable way. It'd be like adding doubles to your runs instead of doing a 10 mile run, doing the five in the morning and a five in the evening.

[00:52:10] That is easy, easier, like, I think, I don't think it's even arguable is like, that's easier to do than doing a 10 mile run. and improving the quality of each rep, you know, making each rep great. You know, and this is specifically for strength training. I believe there is literature and a lot of looking, and a lot of.

[00:52:30]data that backs the best way to add muscle as opposed to adding strength. And I think, I think muscle needs to be kind of trained a little bit more of a shorter with kind of rest and adding total volume in one shot where this is going to just help the way you move, help you overall strength, which for runners and OCR athletes as we've talked about many times before is better.

[00:52:48] It's just better to not have that extra muscle. So if you can grease these grooves and learn how to do different movements such as pull ups or pushups, without adding that extra stress, it is almost a no brainer. And especially cause we're home now. Like if you're in the office and like you're doing pushups, like that's weird.

[00:53:05] But if you're at home, you can do it all the time. You can do it every hour. You can do it every 90 minutes. You could do something different every 30 minutes, you know? 

[00:53:13] Josh Ried : [00:53:13] I bet we probably do more to them. Like I can do more. I do my morning calisthenics. I'm like, I of start standing on one leg again. I will still do the thing where I'll like, I'll hold my phone and I'll hold it up in front of my face.

[00:53:23] I have to like use my shoulders and like get good posture. Trying to avoid like this shit right here and over 

[00:53:28] Rich Ryan: [00:53:28] texting now. Yeah. And, and yeah, it's a way to continue to do strengthening without feeling exhausted. So again, if you could imagine that you would feel better running one mile 10 times of the day, then 10 miles at, at one shot, like you wouldn't feel as exhausted to go back and running again after you've already run 10 miles.

[00:53:48] You'd be like, I'm done for the day. But when you do 10 squats with a kettlebell, all like an offset kettlebell squat. And then you just put it down and you come back two hours later. It's like you never did those squats at all. Like you weren't even feel like you did them. 

[00:54:01] Josh Ried : [00:54:01] Yeah. I mean, it's not about running, man.

[00:54:03] It's like it's why that was the reason that we should run so frequently instead of just running like 70 miles, we'll want shot. It's like the way the body responds to it all in all is better for longevity and like holding onto the actual skill of it. 

[00:54:17] Rich Ryan: [00:54:17] And that's kind of the argument that's always like the best place.

[00:54:20] Going back to the first question, how to get better sustained longer paces. Usually it's adding frequency, like running more, you know, and, and, and it's not always, and I would always go frequency before total volume. If you're running four days a week, I wouldn't just add a mile to each day. I would add four miles to Wednesday or whatever day you weren't running, just to add that frequency because that is just how we are going to, again, have those grooves greased a little bit.

[00:54:48] Easier a little bit better. so what are some things that you would recommend for someone doing like obstacle course racing? Like what kind of things should they be doing to help, that they could be doing at home? Like what movements specifically would you recommend. 

[00:55:00] Josh Ried : [00:55:00] Well, the three, like those big three, right?

[00:55:02] The push pull and the squat movement, 

[00:55:05] Rich Ryan: [00:55:05] and those are just 

[00:55:06] Josh Ried : [00:55:06] so easy. And they're from first to like, they're universal movements. They applied a lot of other things. You know, if you could get good at a pushup and you have a good form there that you know it's going to, actually install mechanics that are going to help you when you're in an upright position too, because you're in a hall of halt, right?

[00:55:18] You're in a plank that's good for your hips, that's going to go into standing up, right? You can do the same exact thing while you're doing. All your pull ups, you're gonna get a nice Hollowell hold going. some of the, and those will also help you with your squat and to stabilize your pelvis while going through the squat emotion.

[00:55:30] So they all kind of work, work together in 

[00:55:32] Rich Ryan: [00:55:32] a sense, 

[00:55:34] Josh Ried : [00:55:34] and, and really cover the basis of what you're going to end up experiencing. And also, of course, rates. And you can get more specific with the lunges, over a squat. I think, like, you totally should put those clots in there or throw lunches in there.

[00:55:45] But, but I think squats. Are pretty money. And actually I tried something different this morning cause I listened to, your crucially podcast, which I think Taylor Taylor Cruz, that was awesome. Go back with some of that 

[00:55:56] Rich Ryan: [00:55:56] smashed. 

[00:55:57] Josh Ried : [00:55:57] Yeah, dude. So I've been doing like his mobility and I decided to add some of the more of the, the stipular challenge to the next this morning.

[00:56:06] So I did my squats, I did them on my tiptoes for a little less stiff, stability. And I was doing head turns. As I was doing them do doing. And I was like, Whoa, I'm getting a little wobbly. But I liked it and it was like the shifting of the eye focus, the movement of the head. And that was a fun challenge.

[00:56:21] So 

[00:56:22] Rich Ryan: [00:56:22] the movement of the head is like really cool. Like so doing like even like doing something. I've been doing some similar, like I do a squat and then when I come up I come onto one leg and then I shake my head back and forth to help work on that balance at the same time. Because like that's a real good way to get bang for your buck is cause I mean, like.

[00:56:40] Body weight squat. Yeah. It's gonna help with the mechanics is gonna help grease those grooves and those movement patterns, but the balance of things is really what's going to be helpful. Yes. They're just doing, yeah. On your toes, shaking your head during squats, moving up and down, and just working on that balance, I think is a really good call.

[00:56:55] Yeah, 

[00:56:55] Josh Ried : [00:56:55] yeah. But to like sell people on the squats, like it's going to be really good for like your, your ankle mobility, your hip mobility,

[00:57:05]

[00:57:05] going into the meat freezer. Good. Some goodies for dinner. yeah. For like through the squat. It's good for mobility cause kinda mobilizing your hips, getting your hips down. You have to kind of open them up. Oh, you're getting like you're stretching your glue, your back, your, your hamstrings and and yeah, ended up down in your ankles.

[00:57:20] So it's a, it's a mobility slash strength movement all in 

[00:57:24] Rich Ryan: [00:57:24] one. A hundred percent yeah. That and holding that squat is just going down and holding it and getting into that good strong position is something that every runner can really benefit from. Because like you said, ankles, calves, and like she ended up being super tight.

[00:57:37] So people need to spend time down there and doing it frequently throughout the day is huge. And you also mentioned the pole. And I think this one would be obvious for, OCR athletes who do need to pull themselves over, over walls and to do monkey bars and to do rings, like doing the pull-ups is huge.

[00:57:56] And that's, and I think this one's great too, because sometimes people might not be able to do more than five, and then their second set is probably three. But if you do like one, like. 15 times a day throughout the day, total mass, way more volume, and you'll be, you'll, you'll have way less stress so that you don't work til failure and that you're not setting yourself up and then you're not exhausting yourself to the point where you can't do that work anymore.

[00:58:21] So I think if you have a pull up bar, if you have anything like doing something like that, or even doing like, Single hand switches or like shoulder taps or something like that while hanging from a bar. I think it would be a really cool way to add in some racist specific things for for training. 

[00:58:36] Josh Ried : [00:58:36] Yeah, dude, no doubt about that.

[00:58:37] No, I like to do it. I'll, I'll hold up like trash or laundry all the bucket or like the bin out in front of me 

[00:58:44] Rich Ryan: [00:58:44] or away 

[00:58:45] Josh Ried : [00:58:45] from my body. So it's like, so it kind of stresses out my lower back and whatnot to do. There's so many opportunities. Like how can I make this slightly more challenging instead of easier, like intentionally make.

[00:58:54] Literally any tasks slightly more difficult, whether it's like you're carrying something, holding a couple of fingers instead of like your whole hand and like hold it away from your body, trust you. It's not right. 

[00:59:04] Rich Ryan: [00:59:04] I know it seems like obsessive, but like it's smart kind of a game. It's a game, right? Like how can I make myself better at doing this thing that I'm doing now?

[00:59:11] And I always try to make things a little bit more grip intensive. I'll hold them. Like in a less advantageous way, if that is grocery bags or something like that, like having like put more stress on, all my grip on my hands, on my forearms, on my traps. are you familiar? Do you know who Rob Orlando is.

[00:59:29] Josh Ried : [00:59:29] No, no, don't tell him. 

[00:59:31] Rich Ryan: [00:59:31] He's like, he's like an OG CrossFit guy. He was like strong for CrossFit before CrossFitters got like really freaking strong. So he's like a power who's like a strong man who got into CrossFit. So he was like the stronger CrossFit guy back in the day. But he did this thing called a cold bar where he would.

[00:59:48] Load up a barbell. So if you're at home and you have a gym or you have a barbell at home, he would load up a barbell with a weight that he knew he could do no matter what. So no matter what it would be, so say deadlift, for example, put on 135 pounds, like, you know, you could dead lift 135 pounds at any given time of the day.

[01:00:06] Like probably when you wake up first thing in the morning and walk over after with proper form and do it. He would just put the bar and every time he'd walk past it, he would do one rep. So he would essentially do the same thing as greasing in the grooves, only with actual tools there and with a little bit heavier weight.

[01:00:19] And he got like tremendous gains on, on, I think he was actually doing bench press, so he had it set up and every time you go by side, you have one rep on the, on the bench press, and he claimed to have led lights. 50% gains in his, in his strength. And for a guy who already strong and like I did some reading up on it and falling, you know, some anecdotal stuff and people found that to be really beneficial as well.

[01:00:39] But for the same reason, just like, cause they're just doing one thing a bunch of times and just really reinforcing those movement patterns so that they are familiar with it. When it comes time to put on the weight, they're already know how to be strong and do that movement. Totally mad. 

[01:00:54] Josh Ried : [01:00:54] Yeah. It just becomes second nature.

[01:00:55] You're so competent at it. It just feels. As natural as anything could possibly feel. 

[01:01:01] Rich Ryan: [01:01:01] And I, I would actually say for, for the runner, one thing that when we talk about running form, you know, we talk about cadence, right? And like making your cadence right around 180 is, is been that proven spot where most people are going to land with their foot underneath their hips if their cadence is a right around one 80 right?

[01:01:18] So it's just kind of like an easy thing to kind of throw out and blankets people. But for people to get to that cadence, it takes a bit more of like gluten hamstring activation and kind of like pulling that foot underneath your butt and really kind of shortening that stride. So that can be something you could do all day.

[01:01:31] Like just like standing, like you said, doing dishes, like, like focusing on firing the hamstring to pull that foot underneath 

[01:01:36] Josh Ried : [01:01:36] your body

[01:01:42] a 

[01:01:42] Rich Ryan: [01:01:42] hundred percent and that's something like that. You know, people, when we practice, when we put that in practice, I need them to do smaller chunks of it because it ends up being more of a, a practice in mindfulness where it's like, okay, you're going to do one minute of. Running well using a hamstring to pull your foot under your butt and then just relax for awhile and then we'll just continue to kind of do intervals with, with pulling up your hamstring.

[01:02:05] But if you can do it all day and really help reinforce those patterns, it'll be easier for when you're out on that run. So you can really engage in your hamstring and know how that foot feels underneath your butt. So it's not as foreign when you're out there on the run. And then instead of spending 10 minutes throughout your 40 minute run doing it.

[01:02:22] You're doing it all day. So it could be a really cool thing just to put into practice, just to kind of keep it running form and in a good spot. And know one thing you mentioned, you know, you're doing some actual work. One thing I was thinking about doing, I won't do it, but it's just like actually getting a job, like with movers, like just do good going in and being a mover for like one day a week.

[01:02:45] It's like, Hey, do you guys need like a sub every once in a while? Like I'll do it just cause I'm trying to get like. Real life strong, dude. That's 

[01:02:53] Josh Ried : [01:02:53] what's up. Yeah. I actually, XO, I've worked like a bunch of different jobs in my life and like, I did general contracting and, you know, like split a bunch of wood and maybe like, I'll split one for two weeks straight and then I'll go into a job where I'm like, I'm digging a trench for a line to a house and then, you know, stuff like that.

[01:03:07] You know, move wherever else, dude. 

[01:03:09] Rich Ryan: [01:03:09] That, 

[01:03:10] Josh Ried : [01:03:10] that was honestly, that was the best, cause again, it was like super high volume. There would be like rest between it. There's different tasks. We were working different muscle groups and like it's super organic where you have to kind of see the situation and adapt to it.

[01:03:20] It's not like a strict barbell movement, which there's a lot of value in obviously, and building like good mechanics and that helps out the real world. So you don't injure yourself. You have like basic movement pattern understanding. But but yeah, do those, those kinds of jobs, like working in articles where, where you're like climbing trees and lesson logs.

[01:03:35] Just doing that all the time. Oh, I was at. Overall, I wasn't my fastest, but I was definitely my strongest. 

[01:03:43] Rich Ryan: [01:03:43] Right? And it's like, it's hard to measure that type of strength because like, you're not like lifting weights, so it's not like some sort of measurement on it, but it's going to be more of like how you feel moving around throughout the world.

[01:03:55] And you mentioned some, like the, some of the best OCR guys. Like one dude I was coaching, never had any problem with any type of grip obstacle ever, and never did grip strength work, but he was like, he, he did, like masonry, you know, he like 

[01:04:08] Josh Ried : [01:04:08] would do that. 

[01:04:10] Rich Ryan: [01:04:10] Ridiculous. He had big old fat fingers, like super, and he's like a real skinny dude.

[01:04:15] So like, he's never going to fail anything and he's never going to have to do group work. Or like if you just turn a wrench, you know of like, you do that over and over and over. You never have to do anything like group specific because you're doing like, you're, you becoming so strong just on your day to day.

[01:04:30]so yeah. So there's ways to find those ways to find strength in the things that you, you're doing. right now without needing to be anything super specific or super like drill 

[01:04:39] Josh Ried : [01:04:39] down. It's cool man. It's like, so you live in a complex with a staircase, like a solid staircase. And I got to set up a stairs outside too, so I can pull this off.

[01:04:46] But I was actually moving somebody a few weeks ago and there was like a staircase. It was really old house and had like really big stairs. So I was trying to hustle cause it was like rain was coming in. So every time I went up these stairs. For just five seconds, sprinted off that and like the next 

[01:05:02] Rich Ryan: [01:05:02] day feel all, I 

[01:05:03] Josh Ried : [01:05:03] guess.

[01:05:04] I guess I did split up those stairs like 20 times. It was maximum power, but you know, lasted just a few seconds. 

[01:05:11] Rich Ryan: [01:05:11] Right. That's like 

[01:05:12] Josh Ried : [01:05:12] things that you can sprinkle in that you like actually get really good results from those little things. 

[01:05:17] Rich Ryan: [01:05:17] You don't need huge doses at a time. Everything's like to get sore.

[01:05:19] You should do like 300 squats and yeah, let me get sore. But like if you do 10. 30 times, I guess, like it probably would be less sore and probably be better off. 

[01:05:30] Josh Ried : [01:05:30] Yeah. So I mean, you don't do it. It's funny. It's like right here, my glutes are actually kind of burning at this point. I've been kneeling here this entire time.

[01:05:38] I'm like, can I switch back between lunches, getting like a little bit of a hip flexor stretch and then going back to like a double Neal do my hips are feeling this good stuff. 

[01:05:45] Rich Ryan: [01:05:45] Nice. So feel that tomorrow too. Yeah. You can just kneel. Every now and then we're having conversations. anything else you want to add to finding strength in everyday activity?

[01:05:54] Josh Ried : [01:05:54] How fun would it be? Creative, make it, make it a game. Make it like a little bit of a challenge. And at the very least, I, I encourage John's, everybody to like to sprinkle in those, those three or four movements every day. If you've got a pull up bar, do those. But something super attainable, you can do it absolutely anywhere.

[01:06:10]and I encourage you to do it in public so people will think you're weird, but also like how to Breslin person Jewell pushups and makes me look that

[01:06:21] I'm doing pushups. 

[01:06:25] Rich Ryan: [01:06:25] Yeah. 

[01:06:26] Josh Ried : [01:06:26] It's a solid, it's like it's a really strong bag or you brought your own canvas bag cause you're a good boy or girl. You can like start doing swings with the canvas bag. 

[01:06:32] Rich Ryan: [01:06:32] Right. Exactly. 

[01:06:35] Josh Ried : [01:06:35] Great. Right now and you'll get a solid workout. 

[01:06:38] Rich Ryan: [01:06:38] Everybody has something like that that they could do at home or, or around, you know, cool.

[01:06:43] Same deal. Yeah. Just try it. Try it out like you won't be. So it'd be nice little break from them from the day you'll be impressed all about how you feel. The frequency of things. I found it really helps when I am doing squats. It helps with my hip mobility because it gets me up and gets me moving and gets me like doing stuff.

[01:06:59]and my pushup game is strong as ever. Crushing pushups, the Superman one where 

[01:07:05] Josh Ried : [01:07:05] like olives come off the ground, you extend your arms out in front of you 

[01:07:08] Rich Ryan: [01:07:08] do. Those are really hard. 

[01:07:09] Josh Ried : [01:07:09] I've been trying to do them and I just like 

[01:07:12] Rich Ryan: [01:07:12] tips like you kinda like press down like on like just like 

[01:07:15] Josh Ried : [01:07:15] arm straight out as cool as a, like you see pictures of people doing it and they look like they're straight up fly and I'm like, my arms go out like 

[01:07:21] Rich Ryan: [01:07:21] halfway and apply a sense or like push them up the ground.

[01:07:26] Josh Ried : [01:07:26] Fully. Extend yourself from heels to hands. 

[01:07:29] Rich Ryan: [01:07:29] I thought you meant like. All the way extending your arms and toes, like on the ground and then pressing yourself up. 

[01:07:36] Josh Ried : [01:07:36] All 

[01:07:37] Rich Ryan: [01:07:37] those are really hard and those are to be like supervised, more like of a calisthenic type of move, like a, like one of those like bar bar breakers, but I guess so is the plyo Superman one.

[01:07:45] I'm surprised you can't do that. Me 

[01:07:48] Josh Ried : [01:07:48] too. Me too. 

[01:07:49] Rich Ryan: [01:07:49] Well, what the fuck you just letting us down.

[01:07:53] Josh Ried : [01:07:53] It's coming. It's coming folks, but 

[01:07:55] Rich Ryan: [01:07:55] work on that shoulder. We'll do some a pass throughs or something. Yeah, that's another one I do is a band pull aparts I do those a lot because when I'm sitting vanpool parts are a good one to do just to open up. The upper back, which, you know, it doesn't get much movement when you're just chilling.

[01:08:09]Oh, cool man. So what else you got going on? What you got going on this week? 

[01:08:13] We're 

[01:08:13] Josh Ried : [01:08:13] going to hang this up and I'm going to go, I'm going to go into town, got to get some, diesel fuel and a couple of shear pins, throw it on the tractor and get to that Berry garden I was talking about. Let's see the logs round dig holes.

[01:08:22] Yeah. Yeah. Cause we got a bunch of blueberries out there that are already established and we're going to plant by we, I mean mostly Monica. I just built the infrastructure. well we're going to get a bunch of berries in there, like see berries, raspberries, and if you say raspberries, I hate you to rasp 

[01:08:37] Rich Ryan: [01:08:37] berries.

[01:08:37] Oh, you mom, you want to pee on it? Rasp, Aries

[01:08:47] Josh Ried : [01:08:47] throwing that over all of its cause, the 

[01:08:48] Rich Ryan: [01:08:48] raspberries, 

[01:08:51] Josh Ried : [01:08:51] raspberries, bear. So yeah, that's pretty much it for me, man. And, I might go hit it, or aim for an F Katie, this, this weekend if the weather's looking good. 

[01:09:03] Rich Ryan: [01:09:03] Yeah. Which one's that? 

[01:09:05] Josh Ried : [01:09:05] Yeah. There's a. There's one, it's like on the Southern part of the Catskills, it's like 13 miles with 5k gain.

[01:09:14] And it said it like two and a half hours, but it was done at winter, by one of our homeys Frankie. And, he could totally go and smash it, but I'm like, I'm gonna go ahead at first and then he can go and beat it, 

[01:09:23] Rich Ryan: [01:09:23] you to go and smash him. I'm like, 

[01:09:25] Josh Ried : [01:09:25] dude, he smashed me, man. I, I saw that place that I did that uphill time trial.

[01:09:29] That I got, by the way, I beat my previous time, which I was stoked about. So yeah, I shaved a 25 seconds off of it. 

[01:09:36] Rich Ryan: [01:09:36] It was a nasty day too. 

[01:09:38] Josh Ried : [01:09:38] Yeah, it was cold, but it was super windy. But I ended up kind of liking it cause I wasn't sweating, so I like cooler stuff. Anyways, he, he went out there and he didn't get to climb 

[01:09:48] Rich Ryan: [01:09:48] hot, but 

[01:09:49] Josh Ried : [01:09:49] he'd do it.

[01:09:50] He blitzed the downhill. He's like, 

[01:09:52] Rich Ryan: [01:09:52] really? 

[01:09:52] Josh Ried : [01:09:52] He's like, Oh, you're a downhill runner. Yeah. Watch this, do it. He, I was all like two point yes. 2.1 or 2.3 miles depending on the, so the watch you're wearing, but yeah, he averaged like a four 42 mile on that demo and it was, yeah, it was 1300 1400 feet drop over that.

[01:10:08] So that hurts. It hurts, 

[01:10:10] Rich Ryan: [01:10:10] man. He's a good runner. This is frankly to Soma. Shasta. He was a collegiate level runner. 

[01:10:17] Josh Ried : [01:10:17] I'm pretty excited about about him getting guest, cause he had hip issues for awhile and he's been, he's thinking it through it, but yeah, cause like you and him, I got a memory of you. I think you guys finished like fourth and fifth in front of me at a Jersey.

[01:10:30] Super back in like 2017. 

[01:10:32] Rich Ryan: [01:10:32] Yup. Yup. Thank you. One of the first outdoor race I ever did in 2016 I got like a million and he got, he won, he killed everybody at Vernon, the beast in April in 2016 smashed everybody. And since then I've caught up. But yeah. W w we're on the same. Yeah, I liked Frankie Lee. I like when he's fit.

[01:10:50] Ready to rock. Yeah. We had a battle at Palmerton a couple of years ago as well. and same thing, like, like I hung like I did much better than him going up, but going down he just trashed me, crushed me. I was like, and he was like kind of just coming back at the time, I was like, God, dude, this is just good.

[01:11:04] At this 

[01:11:06] Josh Ried : [01:11:06] last drama segment, I felt my heart. I was like. No, you tell it. I have to. 

[01:11:10] Rich Ryan: [01:11:10] I was like, Oh, I gotta go beat it down. So you're gonna, you're going to try to, 

[01:11:15] Josh Ried : [01:11:15] Oh, totally. Yeah. I'm gonna go back and I'm gonna make it hurt. 

[01:11:17] Rich Ryan: [01:11:17] Nice. Good, good, good, good. I did, I started training again this week just to bring things back and I feel good.

[01:11:25] I great right from the jump. I'm like, okay, cool. I'm back in it. I feel positive about it. I'm like. Like, I wasn't sure how I was going to feel cause I was kind of enjoying the downtime and like my mindset wasn't really on point and now it's back and it feels great. I feel ready. I feel ready to train. I did this work.

[01:11:39] Josh Ried : [01:11:39] I was your wake up with Joe. 

[01:11:41] Rich Ryan: [01:11:41] That's right. it was great. Have you ever seen, 

[01:11:45] Josh Ried : [01:11:45] I didn't want to tell me about it. 

[01:11:47] Rich Ryan: [01:11:47] Oh, I wouldn't expect you to watch it is just like a 30 minute workout that, you know, I say. All right, we're going to do 30 air squats, and he's like, okay, cool. We're going to do 30 crunches. And then it's like, all right, well then it just goes back and forth for 30 minutes.

[01:12:01] It's like not a conversation. It's just like a little workout. I don't know why he needs someone there with him. I think it's just, I, I 

[01:12:08] Josh Ried : [01:12:08] protein promotion. 

[01:12:10] Rich Ryan: [01:12:10] I guess, but like he definitely doesn't know my name anymore than he did before we met. He knows nothing more about me. I doubt anybody who watched, knows anything more about me.

[01:12:20] It's probably just a way to get the people who are on the proteins network onto watching and putting more people in front of Joe. because that's all I can really imagine. Like some people were saying, Hey, I saw anything. That was cool. I was like, yeah, it was, it was fine. I was a little annoyed by it, just cause it kind of threw a wrench in my routine.

[01:12:36] It was like an 8:00 AM which I'm usually doing shit. But, I was like, all right, fine. So it was like fond enough. how about, did you see they're doing a race in Jacksonville. 

[01:12:45] Josh Ried : [01:12:45] I did see that. I did see that. But then are they only doing cause yeah. I brushed up on the conversation that you were having with like Mark and Nick.

[01:12:53] Are you guys only, is it only open 

[01:12:55] Rich Ryan: [01:12:55] or it's only open. Yeah. Okay. And they've released some guidelines since that said, that's like, they're not going to have like caries, they're not going to have any water. There's going to be temperature screenings. No. yeah, like all volunteers wearing masks. I like water obstacles.

[01:13:11] I don't know if they're gonna have any water on the course either. I would imagine maybe both. I don't know if it's gonna still gonna be a sprint. I don't know what the course is going to be like. I don't know why they're doing it. And I don't know what the general 

[01:13:22] Josh Ried : [01:13:22] people are hungry people definitely show up 

[01:13:25] Rich Ryan: [01:13:25] and I mean, I get it.

[01:13:26] They're, yeah, they're, they're a company. They have employees. They want to pay their employees. Like it's people's livelihood. Like I'm all for that and trying to get people out there and making, making it run again. So I don't think it's just a money grab. I think it's like a necessity by the company to make sure that they are able to hold onto this thing and not have to lay people off and to feed people.

[01:13:46] So I'm cool with all that. But I don't know, man. People are going to get sick. People are going to go and get sick. 

[01:13:53] Josh Ried : [01:13:53] I hear that. I hear that. So 

[01:13:56] Rich Ryan: [01:13:56] I, 

[01:13:56] Josh Ried : [01:13:56] I am, I am so freaking excited for racist start off and I'm like, I am getting hungrier and hungrier to do national, serious racist cause I'm like, man, I, I want, I want a lot of hard 

[01:14:07] Rich Ryan: [01:14:07] competition.

[01:14:09] Josh Ried : [01:14:09] You know, I just need to, cause nothing keeps y'all more honest than that. Like, I can go to regional races and maybe I'll do, well, maybe someone will come out of nowhere and take it. But like I want to, I want to be nervous. I don't want to, I'm like, I've been going to a lot of races where I'm just too calm.

[01:14:25] Like, Oh, I was here through it, run it, run, you know, I need to go to a race like I actually really care about. And then like kind of intimidated. 

[01:14:31] Rich Ryan: [01:14:31] So nice. Good. Yeah. And that's. You know, who knows when that's going to be, but I like where it's at. Yeah. I'm missing that competition real bad. I watched the, the fittest, which is the CrossFit documented.

[01:14:43] It comes out every year, but the CrossFit games, 

[01:14:45] Josh Ried : [01:14:45] is it the newest one? That's the official CrossFit. 

[01:14:50] Rich Ryan: [01:14:50] Yeah. Yeah. Yeah, better buddy. But to read bros did that and it was awesome and it just gave me such an edge to compete. I was like, Oh my God, it's cause it just puts you in that moment where you know, it's following him at Fraser and he's like, I got this point.

[01:15:04] And then I just told myself, you have nothing to lose. Like don't be scared. And I was like, damn, I just want to tell myself that in a moment, like in the physical exertion against somebody else, like there's no reason to back off right now. Why would you be scared? Don't be scared. Like it's hard to put it.

[01:15:18] It's hard to get those moments outside of actual competition, you know? It's hard to, to, to push yourself to that point. Like you can put yourself physically just by yourself, but to get to the point where there's something else that is driving you instead of just like your, your performance on that specific day for yourself when there's other people involved.

[01:15:39] It's just different, man. And I miss that. Do it 

[01:15:42] Josh Ried : [01:15:42] a hundred percent. That's God. I'm always glad when Frankie went to a that trail and did that, cause I was like, Oh, I haven't felt that in awhile. Like a little sting of 

[01:15:50] Rich Ryan: [01:15:50] competition. Like I want to be faster. Yeah. And now 

[01:15:55] Josh Ried : [01:15:55] I got to feed that 

[01:15:56] Rich Ryan: [01:15:56] beast. I know. So I missed the competition that way.

[01:15:59] I'm in no rush to go to a race in Jacksonville for an open race, just for the sake of rolling in the mud. I like, and I don't, I don't, I wouldn't, I wouldn't do a race that's just open, like if that's how they did all the races moving forward, that I'm not going to be doing any of those races. I would imagine.

[01:16:21] I don't think so, dude, 

[01:16:23] Josh Ried : [01:16:23] that that makes up 

[01:16:24] Rich Ryan: [01:16:24] that CA. So what I understand, like, and this is just what I understand and I don't understand that much, is that the. Exactly the County, the counties on like lockdown now, which will go until June 4th. So we can't even get on that mountain until then. And Paul Martin's like, kind of in my backyard here.

[01:16:41] And like, it's a lot of the people who I know and OCR are connected in and around it. so the, there, the County is all locked down until June 4th, so you can start getting on the mountain then, but then it goes into like their yellow stage, which is, another eight weeks, I believe. And that. Confines.

[01:16:56] Josh Ried : [01:16:56] Yeah. That goes into the race date 

[01:16:59] Rich Ryan: [01:16:59] goes into the race date, and it means you can not have like 25 people in one space for an event. so I'm, I would not count on Palmerton if you are planning, if you're counting up Palmerton don't. So I, I'm, I'm interested to see what's going to happen with these ultras, like we talked about last time, like if Ohio is going to happen or if it is going cause they need to figure out what he's right, what are they going to do, what are they going to do?

[01:17:28] Like maybe, maybe I'll try to reach out and see if anybody has any idea what is going to happen with the stations. Yeah. I should have asked Joe, Joe, Joe. Hey, excuse me about, no, no, no, no. Wait, wait. Could you just, he's like, no, Nope. It's like, do, do, we're doing burpees. Leonidas burpees.

[01:17:50]did, I did a real spicy workout the other day that I'm gonna use for like an OCR short course benchmark. It was 800 meters, like at race pace and then 10 burpees and then 400 meters and 20 jumping lunges and then 400 meters. And I did like these triple jumps as a way to, kind of do some balance and coordination and like explosivity in the middle of a high.

[01:18:10] What's that? 

[01:18:12] Like 

[01:18:12] Josh Ried : [01:18:12] track and field style 

[01:18:13] Rich Ryan: [01:18:13] is sort of, it would be like triple track and field. I think you, you jump off of your right foot, then your left foot and your right foot and then you land. This was jump off two feet to your right foot, to your left foot, to two feet. as just a way to be a little explosive and to use your brain a little bit.

[01:18:27] And it had to be in that sequence. And if I screwed up, I had to do it again. So like it did make you stop and really kind of have to think like how you would, if you were coming up to. some sort of crossing that you were unfamiliar with, some sort of terrain you were unfamiliar with, and just kind of help that coordination while you're exhausted.

[01:18:42] And I did, I did three rounds of that, which ended up being, it ended up being 5k I ended up being 3.1 somehow. And dude, it was fun. It was a real nice, so that was, that was kind of like, to get 

[01:18:53] Josh Ried : [01:18:53] started. How long did that take you? 

[01:18:57] Rich Ryan: [01:18:57] Like 1830, I think.  

[01:19:01] Josh Ried : [01:19:01] so like absolutely killer. We just destroyed it. 

[01:19:05] Rich Ryan: [01:19:05] It was a really bad, like the second half was really, really hard and that's what I was hoping, you know in the stadium race where you're going so hard that you like, it's like, okay, this could end anytime now and I would be happy with that.

[01:19:16] I would be happy with as being over. It did feel that way. It felt like the back half the back quarter of a stadium race, which is what I was hoping 

[01:19:24] Josh Ried : [01:19:24] to. So it makes me feel like I am dying more than a stadium race that I've done just because it's like that, that intensity duration and like the variety of things that you're doing.

[01:19:35] Rich Ryan: [01:19:35] And like, and you can go, you can really, really go. There's nothing slowing you down. Not that much anyway. And I think that's our deck. If it's going to be too, man, I think that's going to be rough. 

[01:19:44] Josh Ried : [01:19:44] I want to do it. I, I'm looking forward to some of those sort of things. They're not my bread and butter, but they are just, I had so much fun at high rocks.

[01:19:51] A stadiums are a blast. There's just, there's cool 

[01:19:53] Rich Ryan: [01:19:53] different, yeah. Yeah. So that's where I'm at. Just doing some benchmarks. I'm gonna do it. Do you have any, do you do like a carry benchmark at all? Do you have that or do you just, do you even do carries in your training? I do carries, 

[01:20:06] Josh Ried : [01:20:06] but I, I don't have any benchmark, other than once in a while I'll do a, like the strong first kettlebell, benchmark, which is you do a hundred snatches in five minutes with a 24 kilos, a kilogram kettlebell.

[01:20:18] So I'll do that every once in a while. And that's kinda one of those things that I know I can always do. It's just like, how much is it going to hurt? And it almost comes down more to like calluses on the hand. 

[01:20:26]

[01:20:26] I do that. That's good. 

[01:20:30] Rich Ryan: [01:20:30] Yeah, no, no. I was saying like, yeah, if it's a, like, especially with a snatch, like your hands, that being limiting factor in something like that a lot.

[01:20:38]I'm going to do something tomorrow or Saturday, but I, I've kind of tested in the past where it's like running a half mile and then as hard as you can then the sandbag carry for a half mile. And then running, running easy for a mile, and then doing it again. And just to see where that, where those things kind of line up between the two.

[01:20:57] So figure it's like get into that sand bag at a high rate and get, because a lot of times the sandbag comes down to just mental effort. You know, you can always go a little bit faster than the sandbag, but there's an excuse to not, because, there's this big bag on your, on your back and you're always on.

[01:21:13] You're a little bit tired. So it's a good kind of place to settle in. So I figured getting to it at like maximum exertion, throwing on your back and then just going and just gritting it out for a little bit and then doing it twice. Kind of add some honesty to it. So it's like, okay, let's see how you recover and see how you bang out it again.

[01:21:29] And usually in a race there's more than one. Carrie, right? There you go. 

[01:21:34] Josh Ried : [01:21:34] You didn't do the, you didn't do the ANSI camp. Oh, it was like 27 marbles and shell went out to this side of the field, do 10 burpees, run back. You ended up doing like five K with God knows how many burpees over a hundred or something.

[01:21:46] Rich Ryan: [01:21:46] The logistics on these contests are silly, like this doesn't make any sense. 

[01:21:52] Josh Ried : [01:21:52] If I can do that for a couple of reasons. One, it's on like you do on grass, and I just, I actually really enjoy it. Just running back and forth and feel go to field goal, especially like on the, on the turf. but as kind of cool like, Oh, I'm gonna do burgers at one.

[01:22:05] But the other like it's, it is pretty straightforward. And I just wanna say, I compare to like Nick and the other guys cause it's a good indicator of how fast you move compromise. Cause like you're literally only running a hundred meters or a hundred yards and then doing 

[01:22:19] Rich Ryan: [01:22:19] burpees and then doing it again.

[01:22:21] You do that so many times. Yeah. That comes down to grit too cause it's like a short run, a short run. So you can like take, you can like take a hundred meters off kind of just because it's only a hundred meters. So you're not gonna lose that much time. But you might if you continuously do that, cause there's so many, so many chances to take it easy that you can like.

[01:22:43] It's like, it's all, it's 

[01:22:44] Josh Ried : [01:22:44] gonna take 18 seconds or is it going to take like 25 

[01:22:46] Rich Ryan: [01:22:46] seconds? Right. And how many times, what does it take? 25 seconds and you're allowing it to do it. You're not, that's almost like a test of grit. That, that's a cool test. I like, I like it. 

[01:22:57] Josh Ried : [01:22:57] I should do that one because I'm better at the grit stuff when it comes to like speed.

[01:23:00] That's a, that's something that I'm working more on 

[01:23:03] Rich Ryan: [01:23:03] moron and yeah. The, Yeah. Cause like, right, like say like if you were even do that together and like over the course of the 5k, like if we were just a run that like I w I would, I would beat you, but if it was a hundred meters it was what it was a hundred meters over and over.

[01:23:17] Like there's no way that I would be able to separate that much how I would in a flat 5k. So I like it. I think that's a really cool task. Maybe I'll try to, you know what. 27 marbles. I don't know if I have a puffy, I don't know if I have a field. You know, everything's closed. 

[01:23:33] Josh Ried : [01:23:33] Yeah, yeah, yeah. I think Nick did that.

[01:23:35] He said it didn't like 32 or something, and then like Derek York also did it in about that time. They were pretty close. But I think that that's a, is like in the low thirties 

[01:23:42] Rich Ryan: [01:23:42] former guest, John Howell, he's a, based out of. Portland smashed it. He had the best time. And he's like a masters athlete. He's a beast.

[01:23:50] Yeah. He's like, he's in his, in his early forties, and is just a monster. Nice. 

[01:23:56] Josh Ried : [01:23:56] Thank you for those guys. You give me hope. 

[01:23:58] Rich Ryan: [01:23:58] Yeah, no, he's waiting and he's been, and he's been crushing for a long time. all right, cool. We're just kind of talking now. All right, well let's go ahead and sign off, bro. We're coming.

[01:24:07] Fiat. 

[01:24:08] Josh Ried : [01:24:08] Thanks everyone. we're going to be, we're going to be on the Instagram from time to time. Maybe I'll be there on a lot, maybe with, I'll be on there or not so much, but you can find me there at J a underscore S H. A underscore. R. I. E. D. I have to think about it. Every time I say that, like, how the hell do I spell my own freaking Insta instant thing?

[01:24:25] The underscore thing throws me off 

[01:24:26] Rich Ryan: [01:24:26] under tophi. I do the same thing. I don't know if I, sometimes I'm like, it's rich, underscore, reinforced, but it's reinforced, underscore, running underscore rich. on IgE hit me up. I'm on there. I'm not posting a ton, but I'm there if you want to, if you want to chit chat, send some questions my way, or I just want to say what's up.

[01:24:41] Say what's up. follows on the YouTubes, got one goal and got some good stuff going on up over there. And that's about it. Cool, bro. 

[01:24:52] Josh Ried : [01:24:52] Nice way to wrap it up.