Please put sleep before training!

Eat clean whole food!

Exercices 30 to 40 per day!

Meditation!

Socializing!

These 5 things can help you live a long healthy life!

5 Things I would do different to have a better race if I was to do it again!

1. stretch the legs and calf muscles! I say that as I had achilles tendonitis and during the week seem to hurt more if I would stretch so that is why I decided not to stretch, but in the end maybe I should have my legs would have worked better!

2. I should double my fuel intake I was takinging pure cane sugar 1\4 cup 50 grams of carbs, one scoop of huel black, 5 grams of creatine every two hours. I had no stomach problems with this intake but I was under fueled.

3. should have used extra clothes at night as I almost had hyperthermia! I think the reason why was the water was cold from the cold air and I was drinking my food so was extra cold from that plus it was cold outside.

4. wake up earlier so I can be at the start of the race 30 minutes early for pictures and less stress. I say this as I almost missed the race as I was way behind took longer to get ready then I thought it would!

5. If your taking supplements in pill form on your race make sure if two different ones are the same color make sure you label them!

Mental Focus

1. Think Positive

2. Visualize the race inside your head

3. Put a picture of the finish line or a medal on your mirror

Some Running Shorts brands 2 in 1 shorts

Asics

Nike

Gymshark

Adidas

Hoka

Fabletics

Under Armour

On

Some big brands of shoes;

Asics

New Balance

Nike

HOKA

Adidas

Saucony

Brooks

Altra

On

Mizuno

3 thing to know about Pronation

1. Neutral pronation: The foot rolls inward about 15%

2. Underpronation: The foot rolls inward less than 15%, most likely High arch feet.

3. Overpronation: The foot rolls inward more than 15%, most likely flat feet.

5 things to know

1. What will you take for music / audiobooks / podcast?

2. Make sure your watch battery life can last 32 hours!

3. Make sure you have the right watervest for you!

4. Carbon fiber trekking poles are super lightweight!

5. Take safety equipment with you like, knife, bear spray, light, pepper spray!

5 things to help finding your why?

1. Doing something you're never done before!

2. Learning about your body!

3. overcoming a medical condition!

4. overcoming a relationship!

5. overcoming of a death in the family!

5 Things to know!

1. 5 minute exercises each day with your feet!

2. Use resistance bands

3. Don't pick your toe nails

4. Stay out of your shoes as much as possible!

5. Find the right pair of shoes and socks!

5 Running workouts

1. Sprinting Hills vo2 max

2. Sprinting vo2 max

3. easy runs 120 heart rate

4. weights for leg workout

5. weights for upper body and ab workout

6 items to buy before race day!

1. Shoes 4 pairs 100 dollars - 400 dollars per pair

2. Music / audio book/ podcast/ 200 - 1000 to phone/ Ipod

3. Watch to last 32 hours 500 - 1000 dollars

4. Running Socks 30 - 100 dollars 4 pairs

5. Hydration pack 70 - 300 dollars

6. Race to sign up 150 - 400 dollars

before you sign up could cost you 1000 to 2500

5 Things to consider

1. Do the work out if you don't want to !

2. Could make the work out less stressful!

3. Change the type of work out!

4. Your 10 year old self will thank you!

5. It will pay off on race day!

5 key points

1. overnight run

2. back to back day runs

3. cross train

4. run in elements

5. taper

ZOE.com

Try to eat whole foods with any lifestyle choice you choose

carnivore lifestyle

Paleolithic lifestyle

ketogenic lifestyle

vegetarian lifestyle

vegan lifestyle

In this episode i'll talk about picking a race!

https://runningintheusa.com/

https://ultrasignup.com/

https://findarace.com/ca/running

https://www.runningcalendar.com.au/

If you want a coach! I would be happy to help you complete a Race reach out to runningmileschd@gmail.com

In the show talked about F3 can be reached at www.f3nation.com

Thanks you listening!

4 workouts for Achilles Tendonitis

1. Calf raises 2 legs , 2 legs with weights, 1 leg, 1 leg with weights

2. sitting calf raises , with weights on knees

3. jumping two legs, jumping one leg, jumping one leg weights

4. calf stretch in long sitting band

1 . Try one new whole food a week

YouTube,

Running With Achilles Tendonitis :Treat my achilles

How to fix Achilles Tendonitis: Squat university

Best Running Shoes For Achilles Tendonitis: Spark Healthy Runner

Redlight

660nm and 850nm in "red light AI" refers to red light therapy (RLT) wavelengths that provide complementary benefits: the 660nm deep red light promotes skin rejuvenation and superficial tissue repair by stimulating cell repair and collagen production, while the 850nm near-infrared (NIR) light penetrates deeper into the body to reduce muscle pain, relieve joint pain, and promote wound healing. The term "AI" is likely a misstatement for "and," as these wavelengths are often combined in RLT devices for comprehensive, synergistic effects, rather than being related to artificial intelligence. 

Hydration

1. RE-LYTE

2. Salt Stick

waterpack

1. Haimont

2. Salomon

Running in the rain 4 items to bring

1. extra dry socks

2. extra dry shoes

3. extra dry clothes

4. rain jacket