Episode 55: The Seasoned Runner: The dark side and a little about the brightside

It's still my birthday month! In case you were wondering.

This episode gets into something I've been chewing on: seasoned runners and the trap experience can turn into. We start with the good stuff, reading an elevation profile, understanding how your body handles heat and altitude, knowing your warning signs before they become a real problem. Then we flip it, because experience isn't always a win. Sometimes it turns into six pairs of shoes you didn't need, overanalyzing a race course until the fun's gone, giving advice nobody asked for, or telling people to rest and fuel right while you're out here ignoring your own rules. If you've been at this a while, some of this might sting a little. If you're newer, consider it your permission slip to stop assuming the loudest voice on the trail knows best.

Key takeaways:

• Experience gets you real skills: reading elevation profiles, understanding heat and altitude, pacing by feel, and knowing your body's warning signs before they escalate
• A closet full of gear you don't use isn't experience, it's overbuying, know what you actually need before you swipe
• Overanalyzing a race course can steal the fun right out of it, and so can refusing to look at the map at all
• Unsolicited advice, especially the kind nobody asked for, pushes new runners away instead of pulling them in
• If you're telling people to rest, fuel, and train a certain way but not doing it yourself, that's the real problem, not your years on the trail

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

Transcript

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Hey y'all, welcome back to Dirt Nap Diaries. I'm your host, Brittany Olsen, Trailrunner, Women's Trail Running Coach, Hype Wonant, and Professional Overpacker of the Midrun Snacks. This show is for the everyday trailrunner, the one training on real life legs and real life time. You've got work, relationships, laundry, pets, a group text that never shuts up, and maybe a big goal sitting quietly in the back of your head that you're not totally sure you're allowed to want. You're not out here chasing podium spots. You're chasing finish lines, sunrises, and maybe a little sanity. This podcast is about trail running, but it's also about navigating life. The hard seasons, the joyful ones, and the ones where everything feels like too much. So let's get into it. Alright, y'all. I am actually recording this on the day I'm dropping it. Um, so it is the day after my birthday. So we are now in post-birthday uh month, but it is still birthday month. So uh it was a good weekend though. We went to uh uh Greg and some friends and I went to the Mercury game, um, where they retired DT's jersey and there were speeches and all that stuff. Super, super awesome to be at. Uh Mercury lost by three, unfortunately, but it was still fun to be there. Uh went to Arizona Wilderness uh after the game, which is my favorite brewery um here in Arizona and possibly the entire world. Uh and then uh Monday uh went out for Mexican um and had a margarita, and that was just about it. So very great birthday month so far. Again, it is still happening. Um I have been told I have a birthday present coming to me that was back ordered, so super curious about that. Um I do not enjoy my birthday for presents, but I sure do enjoy presents when I get them. So there's that. But um, yeah, so but all around, good times, good times. Uh and outside of that, it's still training for Moog, uh, coaching, just doing all the things, uh, and enjoying it all. So enjoying all the coaching. I should say I don't enjoy everything in life. I'm not that that person, but I do normally find ways to be grateful. However, now we're gonna get into this episode because my life seems to be on repeat right now. Every time I tell you guys, I'm like, this is the same thing I kind of told them last week, except the whole it was my birthday yesterday. Um, so today we are going to talk about uh seasons or seasoned runners and the experience they have and a little bit about like the good part of the seasoned runner, and then also the opposite of that. And I don't want to say it's the bad part, but the not so good part about potentially being a seasoned um runner. So uh we're gonna start with like, hey, here's like what experience really does get you, and then we're gonna go into like sometimes the overbuying of gear, getting like additional tests, overanalyzing everything, um, and certainly expertise where nobody asks for it, uh, and also not practicing like what you preach because that is a big thing for me. Um I am always turned off by anybody who doesn't who's like very big on, you know, saying this is what I do, this is what you should do, blah, blah, blah. And then um say doing the either the exact opposite or just really not following through um on what they say to do, they're not doing it. So and that goes for um coaches, that goes for anybody, not just like, hey, a trail runner. So um, so let's first talk just about uh the experience, like what act what what helps you out by having that experience, like how how it makes you a better trail runner as you learn more and more. Um, so there's many things like for me when I first started, I had really no idea about you know elevation profiles, really even following a trail map at all. Um not that I had attempted to really. Uh, but you know, like I grew up in uh an era of not even really like having to study maps too much. We did study them. I remember in like Driver's Ed in Illinois and like, you know, my parents had an atlas and all of that. But like not actually really having to use maps and really paying attention to uh north, east, south, and west. Not that I always know those directions still. Um don't don't I'm not gonna act like I'm some map genius, but like it has gotten me to the point where a lot of times I can orient where I'm at at least and feel safe out there, and even if I get a little turned around, I can normally get back to where I'm going. So um on top of that, like I just mentioned, like reading that elevation profile um and any kind of race profile or run profile is super, super helpful. So and it and and you know we know what it's gonna feel like out there. So if I see a certain elevation profile, it has a whole bunch of vert, you know, like I know, okay, like I have a four-hour run today, this run isn't gonna get done in four hours. Like, I just know that from looking at the profile. Or if your uh Amino coach gives you a hill some hill repeats or a hilly run over a certain amount of time, um, if you need to look at a few different routes, you can tell by looking at them, like, oh yeah, this is a hilly one, or yeah, that's a real good hill. I could go up for three minutes without having to like you know, without having to start going downward, um, that kind of stuff. So, but it does, like, as you do it, you tend to get better at those things. Not everybody, I should start this is gonna be like typically typically what happens, but not everybody does that. Not everybody like looks at a map and goes, some people are very, very carefree about it. That is not my style. If I myself have goals, uh, my athletes have goals and races they're doing. Like, I do have to look at those things, and a lot of people do because if you are a person who loves the trails and loves racing, but you don't like to do a lot of um vert or a lot of climbing, you're not gonna want to look at a profile and not know what it means, right? You're gonna want to know what race fits you, and that can change. You could have a race one that you want flatter, a less technical, all of that. That's fine. And then the next time you can want one that's more that's more mountainous. So you will learn those things just from actually like getting more experience and going out there, and as you uh progress throughout your trail running. So um sometimes you can have a coach who can help you out with that. Sometimes it's just for me, whenever I started trail running, I had no idea what I was doing. Uh, I would look at people's stravas and like look at their maps and try to, not in a creepy way, just to figure out like South Mountain, okay, like that's the way they go. And um, that was really, really helpful just to learn more about trails and then just paying attention when I was out there running. Now there's a lot of runs I can do on trail that I don't even have to like think about. I just know exactly where to turn and where to go. But even with new trails, I still look at what the route is and figure out like what the elevation is and think about how long it's gonna take me, um, if it's technical and those types of things. So um also you're gonna get more experience and more understanding of like altitude, heat, um, humidity, and how your body responds differently to it. Um or not, I don't want to say different, but how it just responds in general, but like it can respond differently um for different reasons. So altitude and heat, they can have very they can feel very similar physiologically in terms of like what you're working on. But many people even training in the heat here in Phoenix, even the summer, like altitude can still get to them. Um or they need to or they um need to adjust, or they don't realize they need to drink more at altitude even because it's not so hot. Um, Colorado's a great example of that. Um I don't know tons and tons of Phoenicians who go to Colorado in the summer, but I know lots of trail runners who come from Phoenix to go to Colorado in the summer. And it just feels so much cooler than here. Um, and we're just running and we're not drinking enough water, and the body starts to feel really, really nauseous. Um, you know, you can't get food in or you can't keep it down. So as you get more experience, you start to realize, like, well, this is what my body does. I need to eat a lot more. I I eat more like the night before a race when racing Colorado or running. Um then I eat more throughout the trip because that's my body is working harder. Uh, drinking more. Um, I know uh some people like to go and drink extra alcohol because of the altitude. I will tell you that that can cause a lot of issues, and your body's probably not gonna respond well to that um all the time. So heat though, very similar. Like if you were in heat and you know you just don't drink enough, you're gonna have a similar reaction, but typically people are drinking more in the heat because they actually feel it. They they don't feel that cool temperature, it's just hot. So you're gonna learn though what your body needs. Um, yes, there are tests to get to like get your s get your like s sweat rate and you know, know how much know how much you're sweating, but also know how much salt you're sweating. There are things to do that too. That is not something that is needed for in the beginning, or if you don't want to do it ever, you don't have to do it either, right? You can experiment with things and figure it out. But that is something with experience you learn more about. Um what I have realized and noticed with a lot of my athletes is um we start pacing by feel a lot or a lot better than just staring at our watch. Pacing by feel, what do I mean by that rate of perceived exertion? You start realizing what your effort, you know what effort you are in without using so much effort, right? So if you're doing an easy run, you're you're it's it's a lot uh less difficult to get into that easy speed and stay in that easy effort. Um for your VO2 max runs, which you're pushing super, super hard, you can get into that more quickly because you have the experience and you're getting there. So that's gonna help you train better and train like you need for your specific race and your goals. So you're able to really just kind of ignore that watch a lot. Um, and I don't mean you don't look at the data later, but I mean in the moments you're focused on the run in front of you and not worrying about what your watch is saying. Um, knowing your own warning signs before they become a problem. Um, that is huge. Uh sometimes it's like you start to feel a little bit nauseous and you're like, oh man, I ignored my last fueling because I didn't really want to, and I need to get on top of that. Ooh, I also don't think I've drank enough. Um, and you just know, like, in that until, okay, I need to drink more, I need to sip on a gel at least to get something in my body. Um, maybe you're in a very hot environment, which we are here. I keep talking about heat because we're just in a hot environment. Um, and you're like, oh no, like I need to get cooled off, like I need to get in water, I need to get ice in my bandana. Like, I I'm I'm definitely when I get to this temperature, bad things can happen, right? But you know these these warning signs well before you're in that thing of like, oh shit, something bad's gonna happen. Um, so and for everybody that can look a little bit different, but again, as you get experience, you do start to notice these things um in advance. So um you also have gear you've actually tested and that's your tried and true, uh, versus guessing about your gear too. So a lot of times we will get into uh what we what we like to wear, what we like to use, such as hydration packs, hydration vest, um, even your hats, your headlamps, um, gloves when it's cold. Some people wear gloves uh um because they don't want to damage their heads hands when falling, uh, your poles, I mean, all the things uh that that like you really like, you tend to have more and more hold honed in and you know what you like to wear. Um, yes, I do understand some things come out that uh maybe there's an upgrade to your pack, you know, you find that your pack wears out after wears out after a few years and you get another one. But you've tried you or you've tested all these things and you really know what works for you, and you know it really isn't gonna work for you. Yes, we end up getting all the new shoes and stuff too, and you try them on, but like it's definitely less about let's just like start throwing stuff at at me and knowing more about what actually works for you. So for me it makes shopping easier. I did wear the same shorts um and sun shirts and shirts. They're all rabbit, they haven't changed their sizes, so I wear medium shorts and small shirts, you know. Like I know that. Uh my packs from Solomon, and I may be trying something else new once this one wears out, just because uh it's not as durable as other packs that I've had, it rips pretty easy. But I know I'm an extra small in their stuff, right? So it's it's that makes things easier too. And you're like, why does that matter so much? Because it's very annoying to exchange or return things. I'm just telling you, like, people don't like to do that, and it's nice to know that you can just order something and that is what's gonna work for you. So, um, those are all very important things, like they make things easier, and also uh, I do want to mention here that trail running and running in many different sports are not cheap. We try to act like running, just put on a pair of shoes and go run, um, which can get you started on the road, especially. And if you're running for like 10 to 15 minutes, you don't have to have like the uh huge or the this like hydration vest that costs like 200 bucks. I mean, you don't have to do that if you're running long distances, by the way. But like there are things, yes, you could start and not spend a whole bunch of money, but then like as you get into things, if you get into longer distance, if you get into trail running, um, anything, like you're gonna want shoes that really fit your feet, right? Like, and that can be not affordable for some people. Um, but once you figure out all the things that work for you, it does help like alleviate some of those costs because you're also not buying a new hydration pack every year, right? Um, I am not buying new shorts every year. So it just depends on what you find that works for you, and typically the experience helps you figure that out, and hopefully it can like help alleviate some of those costs. Um, trail running is still expensive, signing up for races, buying fuel, um, buying um electrolytes, all of those things add up. But if you're not buying them all at once and you figure out what you need, you can watch for those sales. So, another great thing about experience is when you know what you like and you see a sale for whatever it is you need for your trail running, you can get it. So, all of that, you know, there's a little bit more that like is very generic about like having experience, like having experience it. It's maybe like having I can tell you how you have experience at work, how that helps, right? You're just more comfortable, you're more confident typically. You've done it, right? So that's what experience does for you. Get the comfortable and the confidence um that you need. But um, so that's what helps. Like that's what really like is great about experience. You can also help others, so you can invite others, take them on the trail, um, and do all that too. But what I really wanted to get in is to make sure, because I actually have quite a few seasoned runners on my team right now. Um, and I have a lot of my friends who've been running for years and years and years, but there is a kind of we'll call it a darker side to having that experience. Um, so I want to start by talking about um the gear and the over-analysis trap. That's what I'm gonna call them. Um, so one thing that I've noticed is, and if you feel called out by this, that's okay. You might have helped give me this idea, y'all. Um, shoes. There, well, I've already vented about this in the past. Don't just go online and ask people what shoes they wear. Uh, you gotta go try them on. Uh, weather, I mean, I I prefer local running stores. I have a great reputation. I am well aware that people do not even have access to go to a running store, let alone like a bigger uh store like REI, um, Fleet Feet and uh Rut Roadrunner, those are both two um I don't call them local stores, they're they're just running stores um across the country. So, but um, so I am understanding of that, but you do have to figure out what shoes work for you by trying them on and running in them. Um I always give this advice, like, hey, make sure they have a really good return or exchange policy. That way you can try them out, and then if they don't work, go find a pair of shoes that work for you, right? You will not know leaving that store normally that 100% it's gonna those shoes are gonna work for you. Right? You don't you just you're running, you're gonna you they can even have like our some RIs have little like these little rock things that you can test trail shoes on, but it's not the same as hiking or running out there for a while. Um, so why am I talking so much about shoes and trying them on and figuring out what works for you? First of all, because if you go to back to your experience and what it's taught you, when you have the right shoes for you, like you're good and you can just keep ordering them. Yes, sometimes they do make changes that you don't like and you will have to try those shoes on, right, and figure that out. But a lot of times when you know there's a shoe you really like and it really works for you and like you're blister free and they just fit your feet so great, um, people will have multiple pairs, and then when they're about to come with a new version, you may try to buy the older version. Sometimes that's cheaper, sometimes it's not. But one thing that I start to notice is as people gain more and more experience, they will own so many different pairs of shoes, either for slightly different conditions, or they just really like trying on shoes or going to try different things on, and then they end up with a bunch of shoes. Some just sit in a box for a while, some are one run over time. Sometimes they don't remember a certain shoe doesn't work uh for a certain distance. So um it for me it doesn't quite make sense to own so many pairs of shoes unless you're very, very, very intentional about what each shoe is for. Right now I am actually only wearing one brand. Um it's Mount Ecoast. I'm not suggesting you go buy those because you need to try your stuff on, like I said. But like I can wear their hybrids for the road and the trail and their trail shoes um just on the trail, and I am perfectly fine with that, and I do not plan on trying on another pair of shoes unless they change their shoes and they do not fit me right. I don't give a shit about colors um or anything like that. Um, I need a shoe that fits my foot right. Am I gonna see a shoe that's ugly and I'm like, ooh, like gross, but if it fits my if it's that Cinderella slipper, I'm gonna wear it. Like I know I don't notice what colors are once I'm out there on the trail. So um, but what it is is like when people like, oh my god, like my running habit, like I spent this much money every time somebody tells you and I'm like, on what? And then it's a bunch of shoes. Um, and again, this is your life. You can buy this is not me lecturing on what shoes, but like a lot of people will start just buying more and more gear and then be like, oh my god, it costs this much, or oh like, and then it's just a lot and it's a closet full of something that you're not wearing. If you have six different pairs of shoes and you are wearing them all the time, that's awesome. It means you've been intentional about what you've bought, you've really been thoughtful. It's not just going out and buying shoes for the sake of buying shoes. So it's better to have shoes that you know work for yourself at the right distances um instead of because if you're experienced, you should you would you'll have these shoes, you will know what works for you. Because if as an experienced runner, you start analyzing things, you start looking, you're like, oh my god, look, they're super shoes. Or oh look at these, look at these, look at these. And then you get them and you love them because of what they are, but you don't actually love them because they feel great on your feet or because they get you where you need to go. Um, so just one thing that I've noticed. Um so that's like part of the that's part of the gear part. Um, but there's also overanalyzing a race course to the point of overthinking it instead of just running it. So I've had two different types of runners. I've had some overanalyze and some not even know what the heck they jumped into, which also drives me up uh up a wall. But when you overanalyze um a race a race course, like it's just constantly picking it apart, constantly thinking about it. A lot of times it just takes the fun out of it. You know, you're too busy on just thinking about okay, like at this point I need to this, at this point I need to do this. Yes, I work with athletes, yes, we have a race strategy in place. We talk about what's needed, um, but it's also a point to like you get that strategy that why I like to have those strategy calls. Yes, I want you to know what you're doing, but I want your brain to be calmer, right? Having a plan in place should not be such a difficult plan that it takes away from the joy of running that race. So, what happens with a lot of experienced people is they just start looking at a race. Some people will not sign up for a race because they start thinking about like, oh no, like that elevation, mm-hmm. I do want to do it, I'm really excited about it, but because of this profile, I've never done one this hard. So, like, I need to do something more like this profile, like I've done because that's similar, right? And you're missing out on a lot. So the opposite of that is I do know seasoned runners who are just like, I've just run a whole bunch or have races and I've done a whole bunch. I'm not even gonna look at the race course and I'm just gonna run all willy-nilly. Well, when it comes to training, whenever you sign up for a race, you do get more race specific as um as you're further and further into that third training block, which is the endurance block. So if you haven't looked at that at all, uh you are not sure, you're not gonna be able to train properly for it if you don't know what it looks like. You're like, well, duh, doesn't that make sense? But you know, you will meet a lot of people um who ran a race and they and they do finish it, and they did not really pay attention to what the profile was too much. That's possible. However, the people that I work with and how I race, I do like to have some kind of goal in mind for what I'm doing. And to do that, I have to know what the heck the race is. And most people do better with when they can actually think things through and and like like I said, not overanalyze, be like, yes, like I this definitely has, you know, it's a hundred-mile race, it's got 25,000 feet of vert. Okay, I know that. Like they at least know what the heck they're going into. Um, but again, the goal the the the the trap is overanalyzing or not even looking at it as you become more and more experienced. Um, newbies sometimes have uh the issue of actually understanding what the map says, but it's not from like not trying to look at it, it's just like this is new to me. So with experience, most experienced runners do know how to read those, um read those racing profiles and race reports and um all of that. Not everybody does in terms of how they want to look at it. So, like we're looking at a uh race course, um, you might see that there's elevation, but you don't realize that some of those elevation profiles they squish down or they make wider, so they make the hills either look easier or they make them look like they're super ridiculous. So, um, but typically with experience you start realizing, oh, this map has been squished, and it looks like this is a super steep climb, but it's actually only a hundred feet of gain over five miles. I can do that. So, alright, so that's the analysis of like a race course. Um treating gear research as a hobby instead of a means to an end. And you're like, what does that mean, Brittany? Um, so I Don't research gear a whole bunch. And you might some people might be surprised that I do get some questions sometimes and I'm like, you know what? I actually don't know the answer to that because I have no idea. Um, but a lot of times, like, especially with having our phones so readily available, we will just start scrolling and looking at things and just being like, oh wow, that looks cool. Oh, that's a pretty color. Maybe I'll get that. And it's just treating it as a hobby instead of actually, okay, what do I need this for? Um, am I gonna use it? Do I need this now? And again, I'm not trying to lecture you about how to spend your money, but again, when I start hearing like, oh my god, like running is so expensive, it is. And when you start treating that training gear just as a hobby and like researching it, you end up spending a lot more money um on it, or just spending stuff on it and then not getting to use it. Um, or buying something that doesn't work for you, and then by the time you get to it, because you've already bought 20 pairs of shoes, um, you can't even exchange a return because it's past that time. So, again, do I get online sometimes and look up stuff? Yes, like whenever I was trying to figure out what polls I wanted for myself. Um, I was pretty sure I wanted the lucky carbon fiber ones that I have right now, but I did want to look at a few different ones because I I had been suggested a few different recommendations on stuff, right? So it's okay when you're buying something, especially when polls are like 200 bucks, right? To look and figure it out, but just spending so much time, you're taking away time, brain power from other stuff that you could be doing. So, um, so when you think about it, beginners needing uh need a way to think less than they're probably thinking, right? Like I know when I first started traveling, I was like, this is so new, this is so different, like I'm thinking about everything. Um the thing with like season earners, again, it's buying way more than than that's needed. Um, it's overanalyzing certain things or underanalyzing certain things, not taking things quite so seriously. Um, getting, and I hate to use the word cocky because a lot of us don't mean to, but getting a little bit like um too too cocky about like what you what you can do, where you're at with your fitness. I have met many seasoned runners who we think we're at a certain level of fitness, um, and then we've taken an off-season and we want to jump in and do stuff, and we end up just pushing ourselves too hard because we're like, oh, I'm seasoned, like I've done this before, but we took about off-season and we're really not ready for that. Um so that's just a small example of it. But again, I'm hoping this isn't sounding preachy, but it's more like as a season runner, what do we want to do with like the gear and the and like buying too much gear and overanalyzing it? For me, it's like, hey, just stop doing that, right? Um, but it is, it's thinking about it like I mentioned with like uh tri that treating gear as a research hobby, like let's think about it as a means to an end. Um, if you have millions and millions and millions of dollars and you have no budget, that's fine. Like you you may just buy stuff and that's okay. But when it comes to us everyday people, a lot of times it's like, oh shit, I just spent this much money on this, and it's just a learning lesson. Um, but then we also really like our running gear, so we just kind of keep going and going. So it's something just to keep in mind um on that. So, alright, so that's the gear. Uh by like over buying gear or just like not really being thoughtful with that, and then also being overthoughtful by overanalyzing, or and then under with the underanalysis of things. So, um, but again, just don't just don't spend a ton of time um treating like shopping as a as a hobby, unless that is your real hobby. Uh, and like don't spend so much time on like if you have the perfect pair of shoes, you have the perfect pair of shoes, guys. Um enjoy that. It doesn't happen very often, or it can take time when they switch that shoe on you. I know it's frustrating. Um, so alright. Uh the next piece is something that I've seen a lot of, and I still see this uh myself as a coach directed at me. Um I do try to not insert myself um into people I am not coaching, even friends, and sometimes that is hard for me because I see something, or I'm just like, blah, blah, like just keep your mouth shut. But it's inserting expertise nobody asked for. And I'm gonna let you know as women, we get that more. Not just in running, but in life. And it drives me up a wall. This is probably why it's a great one for me to talk about here. But um, there's a reflex for some people. They see somebody's form, they're like, let me correct it. I'm gonna let you know, especially in trail running, there is no perfect form. Um, and if your running is not hurting you, you're probably okay. And you're like, that sounds kind of weird. Yes, if you want to get faster and you're doing something real weird with your arms, yeah, we're gonna have to work on that. But like a lot of people will try to critique and correct someone's form. Um, gear choice uh or a race plan unprompted. Um, I don't like the unprompted part. But I mean, we will be around people who be like, oh, like I wear these shoes, you should try these, and it's like, no, that's not how that works. I've had so many people tell me to try Hokas, and I tried Hokas a while back, and they hurt my feet so bad, it was ridiculous. Um, and I didn't buy them because everybody said to buy them is just um I was uh switching shoes and because uh I'm not wearing Brooks anymore because they supported Republicans in 2024, by the way, 100% supported Republicans. Um, but I was like just wanted to try some different shoes. Just okay, let's see what's out there, let's see if anything's changed. Um and those hurt my feet. But the whole point of that is like people are always like, here's what you you should get this. You should, you should, you should. And there's no reason they that they should get this. You need to find what worked for you. Now, what's okay is obviously when you ask a friend, like, hey, like what pack is that, or what pack do you wear, and why do you like it? That's cool, you know, like especially newer runners will ask. I know I asked a bunch of questions when I started running of people, and I enjoyed the people who were more just like, oh yeah, like I like this because of this, or you know, I like these socks. Like, I had I've had somebody like, oh my gosh, like I I've went through like 10 to 12 pairs or different companies of socks, and like I really like these belagus socks, blah blah you know, whatever. Um, that doesn't but like that's something that's nice to know too. Um, but whenever it's just forced upon you, it's annoying. You know, if somebody, if you're telling somebody you're running a race and all of a sudden they're like, here's your race plan, and then they will I've had people do this to me where they're like, well, you should start this way and this way and do this and that, and I'm like, I didn't ask you. I I've have big problems with that, but there will be seasoned runners who love to be like, well, I've run this race, so I can tell you exactly what to do. Um as a coach, it's very frustrating for me when I have people do that to my athletes. Um, they will come to me with questions, and I am happy that they are comfortable coming to me with questions about what somebody has asked them or told them to do, or what other they'll see if somebody else is like, they're on doing the same race and they're training at a different volume or they're doing different workouts, they will then that person is like, well, like here's what I'm doing, or here's what my c have my coach doing, like why aren't you doing this? What I like said, what I love is my athletes actually kind of be like, hey, this person said this. Can we talk about what I'm doing? And then I can explain why we're doing it this way because it's based on them. It's not based on their friend. Um, but for me and for many, it's very frustrating to hear like people be like, Well, you should be doing this, and it's there's really it's it's especially when it's unprompted. Um, okay, so there, sorry. I'm trying not to rant too much on that because I have I have heard a lot and people have been trying, have tried try to give um myself advice. Unpr again, it's unprompted advice. We all can learn, it's but it's unprompted. Um, different kinds of advice, and then when my athletes get it and my friends get it or whatever, and they come and ask a question, and it's just like, man, somebody just sticking their nose in a bit too far. Um also like people coming in and and confusing, I've done this a long time with I know what's right for you. Right? So there is something to be said about experience and asking people questions who have experience. But what some people who have done this a long time, and especially there are some people who are very a little bit more bitter about how races are getting more full, um, the sport is getting more and more popular. I sometimes get a little like, man, there's so many people here, but I'm not bitter. Uh, but like, they're just like, well, I've done this a long time, so like this is why I know these things. Um, but they don't know what's right for you. They don't know everything about you, they don't know about your um background, your experience, your injury history, if any. Are you do you strength train? Like, what do you really like? Do you like to run mountainous races, or do you like to or do you prefer to stay on flatter courses? All of that. So a lot of times peep seasoned people, and y'all I'm talking to seasoned people too. I'm talking to unseasoned, I'm talking to seasoned here too, but they are confusing that I've done this a long time with I know what's right for you. Um, so this can show up in in group runs, it can show up when you're just running with some with a friend who's been running longer than you, it can show up at races. You can even see it in social media comments. I mean, I don't know, and I've actually deleted some of these comments just because they annoy the crap out of me, but like I'll put up a lifting reel, I'll be deadlifting, and it's always a man. Um, just so you know, not all men, but always a man. They like to come in there and just critique my form. From like a maybe a five to seven second video that has words written over top of it. Uh first of all, I know how to deadlift, I've been doing it for over 20 years. Uh, secondly, it's just one of those things that I didn't ask for that. There was no advice. Um to there was no advice to give there. So, why am I bringing this up like in repeating this? Because it shows up quite a bit, maybe in places you wouldn't expect it, um, or in places you expect to be you don't know how to ignore it. Um if something really bothers me in my own comments and I see it, I will delete it myself. Like I will just remove it because I get super, super annoyed by it. So, um, and then like how can you how can you like address it if you see it? Well, I would say as a brand new runner, having these people um know it, especially the ones that sound like they know it all, you guys know what I'm talking about. It can push newer runners away instead of pulling them in, pulling them into like our trail running community. And that's really sad for me. Um, because like I want runners out here. I want more women runners out here, by the way. I want all people run who want to run and who love it, but like I want to see more and more women out. And when if especially if we are hearing these things from men, it's a turn off from us. Like, we don't want to be at that group run anymore if they're gonna be there. We don't want to like be at that race. We don't want to be on social media in the comments. I don't want to be there anyway. But it can push those newer runners away, and that's crap. It can also make season runners not want to be around those people, right? Because that is very the unsolicited advice is super duper annoying. Um, I know some people are like, oh, I'm giving unsolicited advice, and they say something, it's like that's not bad advice. Like I've had somebody be like, hey, like, just so you know, like the trail up here, if you want to take a right, um, they've changed something and you have to do it out and back. If you go to the left, you can actually do the whole loop. That stuff is the stuff that I like to know when I'm out there on a run. Like, oh, thank you. Like, I didn't ask you, but you noticed I was going that direction, and you gave me like a pro tip, right? It's whenever it's that other stuff that you don't need to know about. Uh, for I can give you a good example too of great advice. It's not about running, it's about this podcast. I need to update some settings on here. My friend Dave listens to my podcast, which is amazing, and he has let me know, like, hey, there's a little bit of sound quality going on there, and he knows sound quality, and he has let me know. I haven't fixed it all yet. I've started, haven't fixed it all. Um, but that said, like, that's the kind of advice that I like because it wasn't said because they wanted to be a know it all. It was said because he's like, hey, I listen, I noticed a few little sound things that can that can be adjusted. And I'm like, oh, sweet, but that is helpful. Um, so why am I giving examples? So you know what the hell I'm talking about. Um also, when I said like I mentioned or like it can it can push especially new runners away, um, those group runs, it's for everybody, right? They are social. Um, they are for people to be around each other. There are people who do um who like to run like a once or twice a week with a group of people. Um, but then it's for me with group trail runs, how I see them the most, it's building a community and especially getting new people to come out and run and make them feel welcome. When I did a group run out at the White Tanks, that's what it was about. It's about building community and then people meeting each other and being comfortable um on the trail uh and and just like having a safe space to be. So when you have people who come in considering their expertise that wasn't asked for, it's not really quite as fun. So y'all just remember you have you have permission to turn tune it out. For some of us that can be very difficult. I know certain things get underneath my skin and I cannot tune it off. Tune turn it off, tune it out. Um so I mean I could say easily, hey, just just tune it out. But you're gonna have to figure out what situation is. Is it a friend who is a seasoned runner um who's annoying you and you feel comfortable being like, hey, like, dude, I didn't ask for your help. Um, I didn't ask anything about your shoes. Uh, and like I just, you know, I'm just here to run with you. Like, that can be easy. If it's a stranger, you know, that's that's a lot more difficult. Depends on like your personality. Um, it could just be like, hey, if somebody keeps talking to you about like, yeah, like I've done this, you could do this, you should do this, blah, blah. You can just be like, yeah, I'm not interested. Um, and sometimes it's just getting away from said person, right? Especially if you don't know him, maybe you'll never see him again. But I don't have a lot of like, hey, here's exactly what you should do in the situation, because it depends. Like, are you running, like, with somebody with no you know, are you running with a group of people that you don't know? You know, how comfortable are you? Um, are you good at tuning things out? Do you have music that you can put in your ears too? I don't typically run music on the trails, but like, do you have like at least an earbud you could put in and just be like, I'm listening to music and not hearing it? But you also have every right, if you feel comfortable to do it, to just be like, hey, like I didn't ask for any advice, and I'm just out here to run and have fun. Like, you have complete permission to do that. You don't need that permission from me, but maybe hearing it will help you. Um, because I am the one in the past who would stay quiet, and then it would be just like every time I would see a person, this person or these people, you'd just get advice and there was no question asked ever. And it gets annoying and it can take away from that joy of running. Okay, so you've talked, you know, how much how experience helps you. Um, we've talked about the gear and over analysis trap, and then we've talked about inserting expertise that nobody asked for. This last piece is what I had mentioned earlier and talked, not didn't talk a lot about, but to give it more of an intro than everything else. It's not practicing what you preach. Um, I really, really, really, really get super annoyed at this, and this isn't just with running coaches, because I've seen running coaches do this, I've seen doctors do this. Like, I've seen just people at work do this. Like, this is not just a running thing, this is definitely a life thing. Uh, and all the others were kind of life things too, where you can overanalyze things, or you can buy too much, where you get those know-it-alls, it's super, super frustrating. But this is one that just really gets under my skin because if you're telling me to do something, but you're not doing it, like, what the heck's going on here? So giving advice about rest, fueling, and pacing, and then I'm pacing and then ignoring it yourself. So, you know, like, hey, like, you need to get more sleep than what you're getting. Then the person that's giving you this advice is like, highly yes, I'm highly caffeinated, but highly caffeinated, not trying to get sleep at night. Um, they stay up late, scrolling their phone, uh binge watching um movies, binge drinking, you know, doing things and they're not getting the rest they need um or the recovery they need, you know. Uh fueling. Uh my thing is is I like to just try to start my athletes at every 30 minutes. Um, some people need more or less, but the goal is 60 to 90 grams of carbs an hour. That is the overarching goal when we're practicing our fueling. Um, if I did not do that, that would I hope that would bother people. But I have a alarm set on my watch. An alarm, I think it's really more of an alert. Every 30 minutes it goes off and I eat. Um, does that make me better than you? No. But what I'm saying is I tell my athletes, like, we're starting at 30, let's start at 30 minutes and see how that feels. Um, so and I'm and I do the same thing. I have found out that 30 minutes work for me. I have some athletes that are like 20 to 25 minutes, I have some that are like 35 to 40 minutes. Um, I believe I don't know if I have any at 45 minutes right now, but typically they have to eat a bit more to get into that 60 to 90 gram of carb of carb range. So, but again, like if I had a coach who was not doing those things, yes, I am coached, and like who did not practice they preach, it would really freaking bother me because then why are you telling me to do something that you're not gonna do? And again, they people do not have to eat every 30 minutes, that's just an example of what I do. Um, and then like giving advice, like I I don't really give, I said pacing, but I probably should have said effort because I give my all of my programming is based on effort and time on feet. Um, and I have easy runs myself. Today I had um two by twelve minute steady states, state running uh intervals. Uh, I think I might have another one, I don't know. But I've got like a hilly easy run sometime. So like I am given given all these like effort levels myself that I have to run um and certain uh terrain, let's say more specific, certain vert, working on descents, like I have all of these things, you know, programmed for me, just like I program my athletes. Um, but like if I was doing all of these things and saying, hey, like this is an easy run, you need to be in your effort level, you do not need to be above, or hey, like you're doing this uh VO2 Max workout, I need you to push hard. But if I was a person who did not take my easy run seriously and y'all, I'm queen of easy runs, um, like how can I expect people to follow um my own advice? So again, this isn't just coaches. I know I know seasoned people to be like, yeah, like you need to run most of your runs easy. Like a lot of people know that, um, who have been who've been around a while and they get it, but then they don't um then they don't actually like follow their own advice and they do their own thing because if you are not following the effort levels you need to be in, whether you're coached or not, that's a recipe for burnout and injury. So again, you will see I know many seasoned runners who get injured a lot. Um, and those are people that I would not take advice from, by the way. There's a reason they're getting injured a lot. Whether it's lack of strength, overtraining, not listening to their body, not resting, whatever it is, um they need to be doing things a little bit differently too. So not the people that I would take advice from. Um, another thing is assuming your past performance uh is gonna match up to what you're doing now. We'll call that like it means current invincibility. Like, no, no. Like, um a lot of times we'll look at something in the past, whether it's five years ago, ten years ago, two years ago, a week ago, um, but we just kind of assume that means like that's just how we're gonna be. Um, because we have because we have experience, right? Like, oh yeah, like, you know, I did this at this time, you know, I did this race five years ago, I want to do it again. Um, and it's having that assumption. And then um that's not necessarily how that race is gonna go. Is it bad to look back at your past performances and past things and see how things might go or like maybe it'll spark a memory? Some people are really good at writing race reports to like how things went. Of course, it's great to look at that, but it's assuming uh that past performance means that. Um, and that is something like we as coaches should not like be throwing out there, something that seasoned runners should not be throwing out there that hey, like you did this, that means like you're amazing and you can automatically like jump into this or do something different. That is not what that means. It means you've had this past performance, you've done this thing, you've done this certain course, you've done this race, you've done this training run a few times, whatever it happens to be, but it doesn't mean that that translates to like that current the an invincibility, um, currently. Alright, um skipping the basics because you've done this a hundred times, you've done this a million times. Um and this depends again on what your what your goals are. I know people who have been running for just years and years and years and years, and um most I think most of them probably aren't coached if I if we just really talked about it, um, who don't do any kind of hard workouts, who all of their runs are always in that easy effort level. And by the way, why am I saying this? There is nothing wrong with that. However, if you have certain goals, um if you have a coach who's telling you to do something because you've told them what you want to do and what race you're doing, uh you cannot skip the basics. Um so the basics could be your blocks of running. There's three blocks running VO2 max, lactate threshold, and endurance block. Those are the three blocks you have with this adulter running. Um if you skip the VO2 max block, your ceiling is just right where it's been. You haven't raised the ceiling at all. So your lactate threshold, you're not gonna be able to raise that too much because it sits at that VO2 max ceiling. Um so then you're not clearing um lactate as easy or as as as well as efficiently. So you're gonna get sore faster, you're probably gonna slow down faster, you're gonna get um your legs are gonna be stiff, your hips are gonna get stiff faster. And then when you get to the endurance block, you haven't built up those ceilings at all. So there's only so far that you can go. So for me, I love the blocks of training because there's a purpose for all of them, and it helps you run stronger, longer, faster. Okay. So that really is. But a lot of people will start to skip that because they've been doing it for so long, so they don't really quite pay attention to that format anymore. Some people just skip it because they're like, dude, I've been doing this for 30 years, and I just am out here freaking running for funsies, and like I'm good. Like, I know I can finish this race I sign up for. I'm not looking to break any speed records, and that is cool. That is what I am saying though, is seasoned runners who are skipping these, but they're still trying to give that advice. Okay. Um, also skipping the basics, such as like, hey, making sure you're warmed up before you take off on a hard workout. Um, doing your mobility, uh, which for me is a basic now. Um at 41. Also, uh doing uh strength training. For me, that's a basic, right? I have had so many people just be like, oh well, like I just run or they're like, you could this because it's advice to me, right? Oh, you could just like keep doing vert and running up my m uh mountains and then. That's gonna get you the strength training you need. That's not what happens. Um, so but again, not practicing what you preach. So for me, I run my athletes through all the blocks of training when they have a race. If they am too close together, sometimes, you know, it's an abbreviated version. Um, but I am doing but I am also doing that in my running too. There are people who do not do those things, and then they have people, they they tell people to do them, but for me, it's very hard to take that advice because they're not doing it themselves. Um, the gap between what an experience runner says in public and what they actually do on race day. I don't know why I said says in public, just says aloud. Um, that was an awkward way to say that. I don't know why I know why I typed it like that. But um, like there are there are people who will talk about here's how I'm fueling and here's what I'm doing, and everything just falls apart on race day. Like they couldn't follow it for more than like an hour or two. Um, this is not a time to make sense. So so what I'm saying is in the beginning, as a beginner runner, that's kind of typical in ultras where you think you've got it and you're like, I just need to eat and drink. Like, I know I've I've practiced it. It's my first ultra, though I'm nervous, and all of a sudden you miss like a fueling. Um, or you weren't drinking as much as you could because in the morning it felt so good, and now you've been out there six or seven hours and you're like, I am dehydrated, I can't eat. Like, that's a very normal experience as a beginner runner. And it can also help in your season because days don't always go well. Like, that's just happens. But it's when it's a consistent thing that you see from somebody who has a lot of experience, they're like, do this, do this, do this, and then their race falls apart almost every time. Um, I see this more uh on like social media or just kind of like hearing, you know, when I'm around people hearing stories, they're talking about it, than I just do like one-to-one with people. Like my athletes, I'm not typically hearing a lot like of that, right? So whenever you're whenever somebody's like, okay, like I'm eating, I'm gonna eat every 30 minutes, or and you know, that's how people should do it, and like I'm gonna go out slower from the start line, and I'm gonna actually hike most of the climbs because I want to stay in this easy effort level. Um, I'm gonna take the downhills hills a little bit faster. And on the flats, um, we don't get many of those, and I would like to push those just a bit harder because that'll that'll help me out, right? And then it just comes to race day and everything just falls apart. Again, it's not me making fun of somebody, but like they don't do those things. They start out too fast, they're not eating consistently, they decide to try to bomb the downhill instead of taking it fairly easy in the beginning. So basically they just don't follow what they say they're gonna do. Um, and again, this is different than you're actually doing what you s what you planned and you're following your race strategy, and shit falls apart. Sometimes that happens. We are doing hard things, I'm not gonna take away from that. It's just like life, man. Like you could be doing all these things and shit falls apart sometimes. That's how I feel right now with this country and everything that's happening. Shit has just fallen apart. But this is this is very different than like being like, I'm gonna do this, this, and this and this, and then race day, you're just not even you're not doing any of it. You're not paying attention to it, you're just ignoring it, you're not being intentional. So for me, when I know that about a person and they start talking about like their race, especially if we're out running, um, if it's somebody I'm not even really friends with, but they're just like in a crowd of people, I'm pretty good at tuning that out. So again, that might just be something you have to learn to tune out. If you cannot tune out people, you just might that might not be a person you can be around too often. I've got a few people like that. Um not not not on my team, by the way. That's not that's not a d that was not an athlete dig. That was a hey, a few people that I've met in my life. So, um, but it is it is very, very important. Like, when you're listening to somebody or you're hearing somebody, but then you see that their actions don't match that, it is important to be able to like get that out of your head somehow. Um, because you can be another seasoned person, and you could have another seasoned person telling you these things, and you're like, dude, I've known you for ten years, you never do this. Like, and some people you can be comfortable and say that to, and then a lot you'd be surprised how many would laugh and just like, oh yeah, that's actually really fucking true, right? But again, this for me, I feel like is what new runners will like hear hear these people do this or or notice what people are giving advice about, and that person is not doing it themselves, and it's very confusing for a new person, or there's like, man, this person I can't take seriously, um, and they're trying to figure it out on their own, um, and that doesn't work out so well, so it can be very detrimental um to newer runners or newer trail runners too. So, what was the point of this whole podcast, Brittany? You kind of went through some stuff here. So, what it was, it was really first of all to say, hey, if you're one of those experienced runners, like throwing stuff out there, you're overanalyzing things, you're buying too much stuff, and you're complaining about how much money you're spending, or like these shoes don't work, and I bought them a year ago. What the heck? Um, or giving like this expertise advice with like that's unsolicited, un unsolicited, think about, hey, I don't need to do that. I don't need to show off my expertise. Like, I can just sit here and, you know, not not have to say that. Now, if you feel that somebody is in danger if they are doing something, if they are going to hurt themselves, anything like that, totally like say something, right? Like, I have I have been out running before in the summer, and I saw um uh a man and a and a boy, I'm assuming father and son, I have no idea, but that's what it seemed like, heading towards goat camp, which is a serious climb here. One of the both of them had one bottle of water, one of those 16.9 ounce bottles of water. And I'm not like, hey, what the fuck are you doing? That's not my response to them, but I was like, hey, what are you guys doing today? They're like, oh, we're hiking to here and then we're hiking back. So they were doing this out and back that wasn't getting to the goat camp climb. Um, I think it was like maybe two miles, um, which for me I always have a vest on me in the summer, period, because at first I like having someplace to carry my stuff, but it just gets hot. Um, but like so that so like I don't like go at people, but if I noticed something like that, I would have said something if they'd been like, oh, we're going all the way up goat camp. I would have said like, hey, that really doesn't look like enough water, you know, because blah blah blah, right? So there's definitely a difference between caring about somebody's safety and just trying to be a know-it-all. So, but again, the whole point of this podcast, first of all, hey, don't be the know-it-all, don't be the asshole. Um, also, like, don't scare off new runners because we want more people out there, um, good people out there. Uh, and also, like, you can always learn more. So if you are constantly always sharing what you know instead of taking things in, like, come on, come on now. But alright, I'll leave you with this though. I'll close this out because I've been talking for a while somehow. I was like, this will be a 30-minute episode. It's not. Um, experience isn't good or bad on its own. It's it's really just a tool, and like any tool, it works great great right up until the time you stop paying attention to how you're using it. The same miles that taught you how to read an elevation profile can also convince you that you don't need to check in with yourself anymore. The same years that taught you what gear actually matters um can also talk you into buying six pairs of shoes that you didn't need. And the same experience that makes you a genuine genuinely useful resource for someone starting running out can turn into your the person nobody asks, but who's gonna tell them anyway. So if you've been doing this a while, don't wear it like a trophy. It's not proof that you've got it figured out. Hell, I don't even have it figured out. Trail running is hard. Um, but it's just proof that you've had more chances to get complacent, more chances to stop listening to your own advice or to your coach's advice, and more chances to talk instead of ask. And if you're new to this, don't assume the people who've been out at it longer automatically know better. Sometimes they do, and sometimes they've just been doing it wrong for longer. Either way, it's the same goal. Stay sharp, stay a beginner at the about the things that actually matter, and go do the stuff you tell someone else to do. Alright, y'all, thanks so much for listening, spending time with me. Uh I'm I'm glad you're still out here listening to this monologue. I'm really enjoying it. But if you love this episode, make sure you download it. Uh, follow the show, leave a rating or review with whatever app you're listening through, share it with a trail friend. It really helps this message reach more everyday trail runners and people just like you. Now, go move your body, drink some water, stretch your calves, and if you're listening while running, loosen your shoulders. You're welcome. Good effort, positive attitude.