Q&A #1

After a break from recording over Christmas and early January, we are back!

Here we discuss: cross-country and aerobic training benefits & drawbacks, French contrast training in the weight room, and more.

Got a topic you want covered? Send us a DM via Instagram (@sprintscience or @arod_running)

Transcript

squadcaster-hg18_2_12-20-2024_162346 0:00

Okay, welcome back to Sprint Lab, everyone. This is episode 17, and I'm actually here in the flesh. We're live and direct. Me and Kieran are actually reunited in the same location for once. Uh, apologies in advance if you can hear some dodgy gym music in the background because we are recording this actually in like, what is this, like a little cafe? Yeah, we're in some random cafe next to Everlast Gym. Yeah, part of the gym, but, uh, you know, needs must. Uh, it is what it is. The microphone is also terrible quality. Shout out, shout out Apple, because I've got a 2017 MacBook and the microphone's bad. If you could see us right now, we're just like, leaning over a laptop in the corner of some gym. We look like idiots. Um, but, we thought we would take this chance while we're together to film another episode. Basically going to do a little Q& A on questions that you guys have asked. Well, mostly asked Kieran on his Instagram. Um, and yeah, we're just going to get into it. So it's a bit of a, just a Q& A because there's not really a set. They're not all on the same topic, are they? No, no, no. We're going to talk quick, five, six, seven, maybe eight minutes on each and just, um, See where we end up with it really depend on how long we yap on about the topics It'll just be yeah, whatever length it'll be but we'll try and cap it at 30 40 minutes like usual Don't want to go on too long. Anyway first topic We're talking cross country running and we're talking Like distance training and how that may or may not translate to the sprints. So there's been a couple of A couple of American athletes in recent months. Quincy Hall at the Olympics and Gabby Thomas recently, um, just in a winter training block talking about either cross country or mile running respectively. Um, Gabby Thomas does a mild time trial at the start of every training year. Um, the reasons for which we'll go into. And then Quincy Hall, uh, after he finished, he dropped an 11. 59 last 100 meters of his 400 to win the Olympic 400 meter title. He said that the strength, uh, and the endurance from his cross country days carried him through that. And that was where he was able to dig deep and, uh, finish off the race. So diving into the logic behind that, whether it actually, um, has some basis or not now, but you got any initial thoughts on that? Nothing I can write a lot. This is going to be something we get into. I think. Yeah, right. Yeah. All right. So the mile time trial at the start of every training year for for Miss Thomas 200 meter Olympic champion. She does a one mile as what in her words a gut check. I assume just to see what like a resting level of fitness is in terms of like dealing with. recovery from training, uh, like metabolic capacity for stress, that kind of thing. Um, I assume that's the case. That's my best assumption at worst. Um, her coach thinks it actually translates to the 200 40 mile, which is a very impressive time for a woman. Um, like I'd be pleased with that, to be honest, but I think the key is it's just that the start of our training and she's, she's not doing this like regularly. Um, Like, it sounds like it's just for a base measure of are you ready to deal with the strain of sprint training. Because, physiologically speaking, there's not going to be much, direct benefit or transfer to a 200m race. the one argument that I can make, I've seen that we've probably touched on before was that having a good aerobic sort of base increases capillaries around muscles and blood and nerves, which makes it easier, basically, to contract muscles because this thing called action potential voltage is well, the threshold is essentially lowered, which means it takes less effort for nerves to contract the muscle, right? You can contract the muscle quicker, uh, and if you contract the muscle quicker, then obviously that's going to help with sprinting. But, but, there is a but to this. If you're training, constantly, aerobically, the benefits will become aerobic. Yeah. And you will, your muscle As we talked in the muscle fiber type, um, podcast episode, they will switch very rapidly and tend towards type one, slow twitch state, uh, which is obviously very not beneficial to sprinting. Um, so I think if you're going to be doing a lot of this sort of, uh, I guess, aerobic base work, it's going to be detrimental along the Ramadan. beneficial. I think this is something that the capillarization topic is something that Charlie Francis discussed a lot. Yeah. When he was coaching, um, and it's, it's something that There's a best range to promote the polarization and that's not near your limit for Actual endurance performance. So if you're absolutely redlining on all out mile, you're not really going to face much adaptation in terms of like a Well, you're not going to, you're not going to have as much aerobic adaptation as you think you will. If you're, if you're absolutely smashing a mile, if you're, if you're running extremely easily, we're talking like the 65 percent velocity range and running, um, in a classic extensive tempo style, um, session, that's going to actually improve your aerobic state and your polarization and everything like that a lot better than, you know, if you're smashing yourself, you're finishing the last hundred meters in like 20 seconds and you're, you're crawling over the line. And you're throwing up at the end. That's, that's just a massive metabolic stress and it's going to force your body to think of, hold on a minute, I want to adapt to run this more efficiently in the future, that's where you're going to start getting the unfavorable adaptations away from sprinting. If you're running so slowly that one, you still get the aerobic stimulus, but two, you don't, you don't face any kind of metabolic stress or, or not any kind of metabolic stress, but the real, um, red line stress. Then you're not going to get the detrimental adaptations away from sprint training as well. Yeah. It comes, it comes down to, and I know we're talking mostly to sprinters, but you've probably heard people talk about like zone one, zone two training. It all comes down to like the zones they're in, which again, a lot of the time people just based on heart rate without having done like a, lactate profiling. So it's never like the most accurate thing anyway. But yeah, once you're training consistently in a lower zone, which is a Less intense sort of workout. That is where you're going to get the benefits aerobically, rather than like you said, pushing yourself to the limit in a mile is actually going to be tended towards, you're going to start building lats and stuff. Yeah, I, I personally do like one to two hours on, on a treadmill a week. So to stuff like you saw me in a warmup today in the gym, we both had a gym session and I was jogging along on a treadmill and some of the conversation with Alex, it's not hard to get into that zone. You really don't have to be exercising hard, but you just have to be moving and you're in that heart rate zone. And it's more for like just general lifestyle health. It's not anything to do with performance. Yeah. You're not going to be able to avoid it. Like as humans, if you want to get from A to B. Like, wherever you're going to work, walking from your bed to, like, Bed to the fridge. Yeah, you're gonna be in that, that zone once, that's just how, Yeah. We have evolved is by walking around everywhere, um, And our muscles are tended to that. Yeah. Like, we, we've evolved as endurance athletes in a sense. So, yeah, biologically we are all endurance athletes. So it's going to be hard to avoid it completely. We're not cats, you know, we're not like Yeah, yeah, yeah. We can't have that lifestyle. So, if you're trying to avoid it, like I wouldn't stress it. No. At the end of the day, if you want to train to be the best sprinter possible, you're training against the natural inclination of the human evolution anyway. So, you need to be performing some Extremely specific training and then not really, um, doing anything to like hamstring that or to sabotage that I should say, um, outside of that. And we'll quickly touch on, uh, Quincy Hall. I mean, like saying that when in cross country, when you were like 13, 14, 15 helped you finish off the Olympic final, um, when, when 400 meter gold, I mean, obviously he's talking out his if you can point out a cross country runner that finishes a race in 100m pace, um, I'll give you 100. Like, there's no one in cross country, at the end of like a 9, 10k cross country race, who's gonna go 11. 5, surely? No way. Unless they walk the whole Unless it's like Jakob Ingebrigtsen. Yeah. I'm sorry Quincy, but you weren't that level when you were, when you were 13, were you? Yeah, yeah, it's true. I know what it means, having come from a cross country background myself. Yeah. You feel strong. And that like, because when a 400 meters relative to a cross country race is nothing. Yeah. And then once you come, yeah, it feels like it's just, it is a sprint and you feel like relative to your competition, you've got like an edge, but the amount of adrenaline you would have had pushing him through, stuff like that, it goes way to his, it wasn't what he was doing at 13, last 100%, 100 percent wasn't. But I know what he's trying to say, in a way, like, and if in his head it helps him, his mental thing to get him through like, if he's in that last hundred and he's like, I did cross country, I've got this, it's easy, fine. Whatever works for you. Yeah, if it works for him, it cost us a gold medal in Frips, but, you know, uh. I think like most sprinters, maybe not actually, but a lot of sprinters are 400 athletes, probably dabbled in cross country when they were kids as well, yeah, or forced to, yeah, exactly, yeah, most athletes were, and, I don't know, like, the good sprinters are probably also pretty good, like, some of them, um, it's a trickle of effect, if you're able to sustain, say, 10 metres per second in a sprint. Then seven and a half, eight minutes per second is going to feel pretty easy. That's, that's the idea behind it. Like Quincy Hall obviously did, he's obviously a quick runner, right? Cause he runs his flying hundred on the back straight of a four in like, I don't know, probably close to 10 flat, maybe under 10, right? So he's sustaining 10 minutes per second for the whole low back straight, which suggests that he could probably hit 11, 11 and a bit in a, in a max effort sprint. Um, And if you're able to have that kind of reserve, where you're able to cruise at 10mps, then your drop off isn't going to be, um, outrageously bad, as long as you've trained to endure that 10mps range, right? 10 plus or minus, you know, a metre per second. He's probably training down to, um, 8 8. 5mps and training reps throughout the year. Given that his attitude towards cross country running in general, he probably runs quite slowly relative to what he can manage at some points in the year. And so he's trained himself to be able to endure like a bandwidth of speed around about his 400 meter level. And he's also trained himself to hit a high output, like a high ceiling threshold, to push the distance between his max speed. And the speed that he has to maintain throughout a full four, it pushes it out further. So if that, the further that distance is, the easier you're going to find your cruising speed. It's going to be a lower gear for you. So that's where it comes from, really. Yeah. Yeah, so, in answer to the question, um, what was the, was it just like, do I need to do four? Um, it was more about like the usefulness of cross country or mile running in, in the context of sprint running up to 400 metres. I, I, low priority. So low, so low, yeah. That is the short answer to that. Yeah, um, yeah, what was question number two? Right, um, let's go to, uh, let's go different, let's go contrast. Okay, yeah, so. Right, so opinions on contrast lifting methods. Yeah. Yeah. So the way I interpreted this question was French contrast training. So French contrast training is a method that you use in strength and conditioning in the gym, mainly. Um, where you go from like a heavy lift into a plyometric or, uh, or a dynamic like jump or just a basically a ballistic exercise unweighted versus a heavy load, uh, more strength based exercise. So the idea behind it is the strength movement potentiates you to perform the jump better and the jump potentiates you to perform better. The strength method better and vice versa, right? There's a symbiotic relationship between the two. Um, and that relies on a few things. It relies on the athlete's ability to recover after each individual exercise. So, like, how intense are you hitting, for example, a squat, and then going into a jump? Is that going to hamper your performance in the jump, or is it going to enhance it? Then, when you do your set of jumps, or however many you're doing, is that, um, Set going to then fatigue you Below the threshold of being able to perform the next squat set or vice versa, right? So you need a recovery that suits you in there that depends on how heavy you're going or how? High your output is in the jump And also your ability as an athlete To recover in general, that comes out to, like we said a bit earlier, metabolic, capacity to recover, between exercise and, yeah, that's the usefulness behind that method. And from, from where I'm sitting, um, I've used it as like a time saving method in the gym because it kills two birds with one stone. You go from like a strength movement to dynamic, and they're both useful for, for us as athletes. Um, but there's also downsides, like if you get the recovery intervals wrong, if you get the intensities wrong, then you basically end up half arsed in both, both movements. Yeah. Um, I'm not sure if you've ever, like, inadvertently done any of style of training. Uh, so I don't train it, but we've looked at it in, like, when I teach force plates and stuff in seminars. Okay. It's a great tool to do, like, a maximum lift on a force plate, because you can, so on a force plate you can see, like, You can measure impulse, which is force over time. And by loading a really heavy bar, your body sort of adapts to that load. And that force production required to overcome said load. Therefore, when you unweight it, your body's sort of primed. Yeah. Again, like you say, if they're recovered enough, metabolically able to. When they do then do a counter movement jump or something Explosive, they're essentially primed to handle more force and then produce therefore more impulse to get back to the floor Yeah, and that's very easy to see on a force plate trace or force, uh, force time curve And a measuring impulse from that, but it's also very easy to see Drop off using a forward click, so I would say if you can do some sort of screening like that, like you're saying, and then you can see whether you're able to handle that. Yeah, that's great. Cause then you can do it away from the force plates. Yeah. Um, if you're doing it eyeballing it, uh, it's always the best method because sometimes if you're going to do a really heavy lift and then do an exposed jump, it will feel really light because obviously, um, but you're not necessarily, Improving your jump height or explosiveness. Yeah. A hundred percent. Yeah. Yeah. That like, it might feel it because it's, there's no weight on you, but you might not actually be. If you're not able to measure, you're not able to tell whether the output's dropped or not. It's like with, with max sprint training, a lot of people end up doing more volume than they need to without noticing a drop off because they're not measuring the times that they're doing and stuff. But if you hit, if you hit like a maximal effective dose in a sprint workout and then you try and run again and again and again, you can run and you can run pretty fast. But you might only be at 96, 95, 94, 92 percent of your max velocity and that's like You've completely fried your nervous system and the exact same thing can happen when you, when you try and sandwich together really high intensity lifts and jumps. Um, you can just fry yourself really quickly and easily. Um, and that's the downside of it. So if you're measuring fine, uh, you can use that fine tuning mechanism to like optimize it. If you're eyeballing it. You need to be really careful. You probably need to under load the, the squat or the strength movement, uh, whatever strength movement you're using and make it more focused around the jump and then measure the jump output because you can do that with like a box or, um, I don't know, with like my jump as an app or something like that. You can do that quite easily. It's just, you don't want to fry yourself. If you get it right, it's like a really good tool. Yeah, yeah, it can be, yeah. And like I said, it can be a time saver because you're killing two birds with one stone. You're hitting shorter recoveries relatively, but you might be enhancing both activities, so it's a win win. But you've got to use it carefully. Right, next one. Um, we'll leave that one until the end. Uh, knee drive. Do you exaggerate the knee drive in a sprint? Uh, I wouldn't focus on it as a cue, like pick your knees up because it comes more down to putting the knee down quick enough and getting the reaction that pulls the knee up itself. Um, that's my thoughts on it. As a, as a coach, how do you cue it? Yeah, so like knee drive or front side motion, um, predominantly. comes from the force into the ground. So if you're putting more force into the ground, there's a higher reactive force off the ground. It's going to spring along with like the elastic potential through the hip flexors. It's going to spring that leg back to the front side into a higher position. You don't want to make the knee drive like an active motion as much as possible. You want it to be majority passive. I you want it to just come back, spring back to the front side of its natural accord. And you don't actually see bar, you know, a couple of examples on the elite level. You don't see ridiculously high knee drive from short sprinters. Um, they're raising them to, you know, 65, 70, 75 degrees sometimes. But there's rarely hitting 90s. You know, you rarely hit 90, 90, 90, nice and textbook mechanics. Well, in inverted commas, textbook. Um, like someone like Marcel Jacobs does where he hits quite a high position. Um, a lot of the time people are hitting and driving through quite horizontally for the majority of the race. Yeah, I mean, I think like getting your knee high if possible is useful because it's going to increase the amount of time you can accelerate your foot, your, your, essentially your foot down to the ground. The further you can accelerate a foot, the more time it has to increase velocity down. But ultimately, you're only producing force when in contact with the floor. Yeah. So you kind of want to minimize, in a sense, the time you're in the air. Yeah. It's like a trade off, like we're talking about with starts. Like, you can only accelerate by producing force. You're going to produce force when you're in contact with the floor. Yeah. It's a really fine balance to get right. And something you ultimately, like, you need a good coach to coach it into you. It's really hard to do. Yeah, there's a balance for each person. Not everyone's going to exhibit the same degree of knee drive either. It's not like you need to get your knee up to your hip height. Um, every single time some people would feel more comfortable and would run faster doing that. It's not, it's not a complete necessity. It comes down to, there's the cue about hammering the nail, you know, like using your foot as a hammer and the ground as a nail and striking the ground as hard as you can. Obviously it helps to swing that hammer through a larger area. Air time. Yeah. To accelerate the, the, the speed of the hammer. But there's a limit to that where, you know, if you are just, you're just chopping through midair and you're spending loads of time in the air, you are not spending enough time or you're not frequently hammering that nail enough. Yeah. That's where it comes from. So no up to, yeah, because up to a certain point in a race. Stride length doesn't increase anymore, and it all becomes stride frequency. And that's what gets you from, I don't know, like 10 meters per second to 12. It becomes stride frequency then, and that's, like, if you're wasting time bringing your knee in a little bit higher than it needs to, uh, that's going to add time and decrease your stride frequency, if that makes sense. But yeah, um, yeah, it's just about cueing it, really. Um, if you have strong enough hip flexors, and You're pushing down into the ground as well. Both will take care of itself, I think. Yeah. And you won't need to be in a queue that you focus on. Queuing knee drive can cause more problems than it solves. Um, so I'd generally stay away from it. Generally, you're cueing force into the ground for the most, for the majority of people, um, odd person that might change, but on a podcast, I'm going to say no, you don't actively cue it. Yeah. Uh, right. Next one. Um, a hundred percent velocity. What we, uh, what are we saying here? So training style that we sort of generally promote on here is like, you need to be raising your ceiling, raising your max output, um, even 400 meter runners should be sprinting regularly. Does that make us like, you know, if you're not running max velocity, then it's useless training. Uh, useless is the wrong word, but if your aim is to improve speed, you're only going to do that. And this is just facts. If you're running at max speed or quicker, like it's like, you're only, that's, that's the only way to do it. Yeah. That's where that, and yeah, again, useless is the wrong word. If it's not max, like there are different things in a race. We aren't built to just go at a hundred percent all the time. No. And we need appropriate programming and periodization between, uh, between sessions to get it right. But no, uh, if you, if you actually want to improve your speed, you need to be going flat out or quicker and you're not doing that if you're going for longer than three seconds at that speed. No, that doesn't mean a three second rep. That means three seconds. Once you're up to top speed, post acceleration three seconds to hold that's maximum maximum because otherwise if you do more than like two or three reps at that, then you're going to fry yourself anyway. So usually it's like a snapshot of time. Touching max velocity and then and then leaving it there. But yeah, that's for that's for your max output for something like a A longer sprint like a two or a four then you're operating in a bandwidth of race specific velocity So for a two you might be able to run the 200 at just double your 100 meter time in which case There's not going to be a massive bandwidth of velocity that you need to train in most of your training is going to be Towards top end speed anyway For the 400 You still want to be training in like, the 92 percent plus bracket of race velocity. So what have you, whatever velocity you run your 400 metre race in, if you're not achieving, you know, 92, in training, it's going to have a much lower carry over to the race itself. Um, so for example, like if a, If a 52 runner is running slower than like 55 second pace for a 400, and that's broken up into smaller reps by the way, but you know, for example, if you're only hitting 55 second pace, that's like the minimum pace that's going to have any type of carry over significantly to your race endurance. Um, if you, if you're a 52 guy repping or a girl repping 62nd pace, say you're doing it 30 seconds for two hundreds, or even like some people do in 35 forties, that's not gonna have any carryover to your race. Um, it's not gonna have any carryover to performance whatsoever. If you're running extensive tempo work where you're running like 36, 37, 38 seconds for 200, and you can run 24, then. Fair enough. You're, you're developing a totally different thing. You're developing polarization, error of the capacity, you're recovering essentially, you're stimulating recovery, but you're not adding anything to performance. It's weird. Cause like that sort of training will, the theory is it will help you deal with higher intensity training. And I guess it does because yeah, you recover quicker, blah, blah, blah. But, um, it's a second order effect. Yeah. If you're using it. Uh, and avoiding the speed training during that period, it is just gonna, he's gonna have to build your speed up from, well, speed will disappear basically. Like, you just, I wouldn't neglect speed completely at any point of the season, because it would be harder to build that up again than it would if you just kept doing that at some point. Speed is the quickest thing to detrain, but it's the slowest thing to build. So you want to, not train it too regularly, but you need to be in contact with it enough. consistently enough so that it's on a constant upward trajectory. and that's really the name of the game. you're not sprinting regularly, you're not going to get faster. Um, if you are running tough sessions, you're not necessarily getting faster. If that, if those sessions are not in. The appropriate bandwidth for how fast you run your races, so you can really challenge yourself physically You can go out and do a hard workout, but that doesn't necessarily mean it's going to carry over to anything It's not in the useful bandwidth So that's what we're about. It's not it's not max velocity or nothing, especially for like 400 meter runners But it's definitely you know high quality or nothing Yeah. And that's pretty much it from, uh I think that's the big question, but a lot of the others were like repeats of various topics. Yeah. What was the one you had? Uh, oh yeah, so I had someone ask me, they were confused about, I don't have the question on my phone, but they were confused about the concept of shortening your stride length to get quicker at the start. Yeah. And it's really complicated to get your head around because it's almost contradictory. Um, you want to be in contact with the floor longer in your first few steps and in the air less time at the start of a race. And it's really hard to train as well because you just want to be picking your legs up and cycling. But if you think about it, you can only go forward if you're in contact with the floor to produce force. Um, and we will talk about that. Putting your, your feet in the right positions to apply force directly to minimize that breaking impulse and then maximize propulsive impulse. Yeah. Um, with each step, you're going to have some sort of breaking impulse. There's no avoiding it. That's just stops you from like going into the floor, whatever. Um, But to minimize that breaking impulse and maximize propulsion, it's a backside propulsion. You're going to want to be pushing for longer, but then there's a trade off if you're not measuring it properly with, like I said, if you put your foot in the wrong position, uh, like too far ahead of your center of mass, for example, you're going to have a longer ground contact. Okay, cool. Tick the box of longer ground contact, but you also added breaking impulse, which is. It's contradicting like this, it's slowing you down, so a longer portion, so you want a longer portion propelling you, um, and then you want to get your second foot down again. So you can only, this is why it's the acceleration phase, because like you want to be in contact with the floor longest and it's so different biomechanically to the upright sprinting phase. Um, Yeah, the temptation at the start for a lot of people is to to grab onto the ground to reach pull it Because it feels like you're getting like a useful contact reach pull it and also um Like short, like just speed it up. Yeah, yeah, yeah, spinning the wheels. But also trying to get out in front of themselves and really yank at the ground. And one, that exposes your hamstring to an unnecessary level, like you don't want to be doing that, um, like too much, because well, yeah, you're just gonna, you're just gonna tear something. But, um, also, you want, propulsion to be the main focus you want pushing to be the main focus if you're reaching out in front of yourself and pulling at the ground you're going to be contacted the ground ahead of your center of mass and you're going to your first force is going to be negative it's going to be applied force against the direction of travel um and it's going to slow you down so you want the ground contact to be at least neutral in in where it's where it's influencing your forward momentum And that usually falls directly under the hips or under the center of mass and then behind it. So you need to stay really disciplined in your first few steps to make sure that you're one, contact to the ground under your center of mass and two, actually accelerating the limb backwards and assisting your acceleration path rather than, you know, crashing forward into the ground to do that and sabotaging it. Um, and then your, your, you know, your ground contact influence is mainly behind your center of mass and it's pushing you away from that rather than, yeah, yanking you towards something. Yeah, just, yeah, I don't know. The key in the question that I was asked was there was just a confusion of minimizing like flight time You really do want to be in contact with the floor as soon as you can at the start Um, don't worry about getting a really quick turnover because if you maximize turnover in a start you can't Build on it later on. No, this is the only time of the race. You really want to Produce an acceleration. Yeah from step zero to step. I don't know 30. You need to be on an upward trajectory of like, you know Really, really, um, steady, consistent growth. You want to be accelerating the whole race, but you don't want to be getting to max speed really early because you'll fall off. Yeah. Yeah. The early hit max velocity in a race, the longer you've got to maintain it and the longer you get to drop off from it. To keep it simple, the Q really at the start is, is powerful, not, not quick. Because you've got powerful on the ground, you're, you're, you're pushing, but you're exerting, like, the vast majority of your available force on there as well. And if you, if you, you know, pushing with your available force, rate of force development is going be kept high but you don't want to be quick because quick implies you're just getting off the ground as early as possible you're just tapping it and you're not exerting force you're not moving through the potential range of motion that you've got you're not hitting the majority extension like you should do and um it's just going to be weak weak on contact you want to be powerful not quick powerful which is yeah but forceful quickly yeah yeah um yeah and that's about all the questions we got yeah that's the questions we got i mean 30 minutes so i feel like We should revisit some of those topics again at some point. I mean like, because we've touched them in our older podcast but I know we're getting a couple new listeners and stuff so maybe we should revisit some of these. Yeah, I've got a feeling when I re listen to this I won't be like fully satisfied with my answers anyway because we, just for context, we've looked at these questions 30 seconds before we started recording and just given a best guess for an answer. Half of them I didn't even hear before. Yeah, exactly, yeah. So um, this is going to be On on second review might be a bit cringy, but we'll put it out anyway. Yeah And we'll give you a better effort if if we need it. We're not saying we just said everything wrong. Oh, no All right, wrap it up there then um, yeah, right we will see you in episode 18 I don't know what that will be on probably re redoing this or something. Who knows, right? Yeah. Yeah See you in episode