Recovery Series HOT COLD AtoZrunning Podcast ep 177
00:00welcome to the A to Z running podcast welcome to the A to Z running podcast where we help Runners Thrive I'm Andy where we help Runners Thrive I'm Andy where we help Runners Thrive I'm Andy and I am Zach and up next we continue and I am Zach and up next we continue and I am Zach and up next we continue the recovery series with the effects of the recovery series with the effects of the recovery series with the effects of hot and cold and after that world of hot and cold and after that world of hot and cold and after that world of running updates about USA championships running updates about USA championships running updates about USA championships World cross country and much more World cross country and much more World cross country and much more [Music] [Music] [Music] glad to have you with us once again and glad to have you with us once again and glad to have you with us once again and in case you have not yet caught the word in case you have not yet caught the word in case you have not yet caught the word we at the end of every month answer your we at the end of every month answer your we at the end of every month answer your questions on a q a episode and so be questions on a q a episode and so be questions on a q a episode and so be sure to share some questions as the next sure to share some questions as the next sure to share some questions as the next episode will be next week and we'll be episode will be next week and we'll be episode will be next week and we'll be answering some of uh your questions and answering some of uh your questions and answering some of uh your questions and so to ask those questions if you would so to ask those questions if you would so to ask those questions if you would in fact like to be a part of the in fact like to be a part of the in fact like to be a part of the experience go to a to zrunning.com look experience go to a to zrunning.com look experience go to a to zrunning.com look for the contact or just go to for the contact or just go to for the contact or just go to azrunning.com question to ask anything
01:00azrunning.com question to ask anything azrunning.com question to ask anything and you can also find us on the social and you can also find us on the social and you can also find us on the social media places and and certainly comments media places and and certainly comments media places and and certainly comments in question and those things as well and in question and those things as well and in question and those things as well and the most direct route of course is just the most direct route of course is just the most direct route of course is just to go to adcrunning.com question now to go to adcrunning.com question now to go to adcrunning.com question now let's hear a quick word from Andy as let's hear a quick word from Andy as let's hear a quick word from Andy as those of you on YouTube can tell and those of you on YouTube can tell and those of you on YouTube can tell and maybe some of you guys can tell by the maybe some of you guys can tell by the maybe some of you guys can tell by the difference in my microphone I'm in difference in my microphone I'm in difference in my microphone I'm in Pittsburgh and I am recording from there Pittsburgh and I am recording from there Pittsburgh and I am recording from there but I wanted to give a brief word of but I wanted to give a brief word of but I wanted to give a brief word of advice slash caution I we've been advice slash caution I we've been advice slash caution I we've been talking about on the podcast and and we talking about on the podcast and and we talking about on the podcast and and we always recommend for athletes once you always recommend for athletes once you always recommend for athletes once you feel something tight or like something's feel something tight or like something's feel something tight or like something's not right a niggle to pay attention to not right a niggle to pay attention to not right a niggle to pay attention to it well I can give you an example of it well I can give you an example of it well I can give you an example of what not to do in my own running and what not to do in my own running and what not to do in my own running and training I've had to take a little bit training I've had to take a little bit training I've had to take a little bit of a Down time here because I ignored of a Down time here because I ignored of a Down time here because I ignored some calf tightness and then it turned some calf tightness and then it turned some calf tightness and then it turned into a calf injury which really stinks into a calf injury which really stinks into a calf injury which really stinks so just make sure you're taking care of so just make sure you're taking care of so just make sure you're taking care of those little things it's it's my
02:00those little things it's it's my those little things it's it's my encouragement to all of you to not encouragement to all of you to not encouragement to all of you to not ignore even tightness and to really take ignore even tightness and to really take ignore even tightness and to really take care of it before it turns into care of it before it turns into care of it before it turns into something big well I can appreciate something big well I can appreciate something big well I can appreciate Andy's experience and suggestions as Andy's experience and suggestions as Andy's experience and suggestions as well so if you're looking for some of well so if you're looking for some of well so if you're looking for some of those uh you know what do I do about the those uh you know what do I do about the those uh you know what do I do about the things that I'm feeling that aren't things that I'm feeling that aren't things that I'm feeling that aren't quite right we'll be addressing some quite right we'll be addressing some quite right we'll be addressing some more of that in our recovery Series this more of that in our recovery Series this more of that in our recovery Series this week on hot and cold but before we get week on hot and cold but before we get week on hot and cold but before we get to that a quick note if you missed it to that a quick note if you missed it to that a quick note if you missed it last week we were live on Facebook with last week we were live on Facebook with last week we were live on Facebook with Rivertown races Andrew buikema talking Rivertown races Andrew buikema talking Rivertown races Andrew buikema talking about what training should look like at about what training should look like at about what training should look like at this time in the year if you're training this time in the year if you're training this time in the year if you're training for a May or April type of race time for a May or April type of race time for a May or April type of race time period and so if you missed that period and so if you missed that period and so if you missed that opportunity to join us live we will do opportunity to join us live we will do opportunity to join us live we will do it again on March 22nd so put that on it again on March 22nd so put that on it again on March 22nd so put that on the calendar we'll be live on Facebook the calendar we'll be live on Facebook the calendar we'll be live on Facebook you can find that at A to Z running's you can find that at A to Z running's you can find that at A to Z running's Facebook page or Rivertown races
03:00Facebook page or Rivertown races Facebook page or Rivertown races Facebook page and in uh in doing that we Facebook page and in uh in doing that we Facebook page and in uh in doing that we also not only talk about what training also not only talk about what training also not only talk about what training looks like at that point in the process looks like at that point in the process looks like at that point in the process which that's going to be a really which that's going to be a really which that's going to be a really interesting one because we're talking interesting one because we're talking interesting one because we're talking about at the end of March now you're about at the end of March now you're about at the end of March now you're getting within like the four to six getting within like the four to six getting within like the four to six weeks range of your goal race weeks range of your goal race weeks range of your goal race potentially depending on when your goal potentially depending on when your goal potentially depending on when your goal race is and training looks very race is and training looks very race is and training looks very different at that point in time than it different at that point in time than it different at that point in time than it did depending on what kind of race did depending on what kind of race did depending on what kind of race you're doing and what distance you're you're doing and what distance you're you're doing and what distance you're running there's a lot of different running there's a lot of different running there's a lot of different considerations and we're going to dive considerations and we're going to dive considerations and we're going to dive deep into that but we also answer your deep into that but we also answer your deep into that but we also answer your questions live as they're coming in in questions live as they're coming in in questions live as they're coming in in the comments section as whatever that's the comments section as whatever that's the comments section as whatever that's called on social medias and so if you called on social medias and so if you called on social medias and so if you would like to join us be sure to keep an would like to join us be sure to keep an would like to join us be sure to keep an ear to the ground we'll keep mentioning ear to the ground we'll keep mentioning ear to the ground we'll keep mentioning it but that'll be on March 22nd we'll be it but that'll be on March 22nd we'll be it but that'll be on March 22nd we'll be live on Facebook live on Facebook live on Facebook now let's go ahead and dive further into now let's go ahead and dive further into now let's go ahead and dive further into recovery in our main topic on hot and recovery in our main topic on hot and recovery in our main topic on hot and cold Therapies cold Therapies cold Therapies [Music]
04:00[Music] our main topic today is hot and cold our main topic today is hot and cold our main topic today is hot and cold Zach is going to dig into some science Zach is going to dig into some science Zach is going to dig into some science and some research and how you're going and some research and how you're going and some research and how you're going to be using hot and cold for your to be using hot and cold for your to be using hot and cold for your therapy but I wanted to kind of therapy but I wanted to kind of therapy but I wanted to kind of introduce the topic even though he's introduce the topic even though he's introduce the topic even though he's doing most of the heavy lifting but hot doing most of the heavy lifting but hot doing most of the heavy lifting but hot therapy is just as it sounds you are therapy is just as it sounds you are therapy is just as it sounds you are going to be heating up your muscles and going to be heating up your muscles and going to be heating up your muscles and doing that in a way like with a heating doing that in a way like with a heating doing that in a way like with a heating pad or hot water there's a lot of pad or hot water there's a lot of pad or hot water there's a lot of different pads and things that have different pads and things that have different pads and things that have Heating and the reason for that is Heating and the reason for that is Heating and the reason for that is because it increases your blood flow and because it increases your blood flow and because it increases your blood flow and it explains your capillaries and this it explains your capillaries and this it explains your capillaries and this allows nutrients to actually reach your allows nutrients to actually reach your allows nutrients to actually reach your muscles more quickly it's relaxing so muscles more quickly it's relaxing so muscles more quickly it's relaxing so it's able if you have a tight muscle you it's able if you have a tight muscle you it's able if you have a tight muscle you can relax better when you have heat and can relax better when you have heat and can relax better when you have heat and then cold cold therapy it kind of slows then cold cold therapy it kind of slows then cold cold therapy it kind of slows the flow reduces swelling and it can the flow reduces swelling and it can the flow reduces swelling and it can help with pain management as well so
05:00help with pain management as well so help with pain management as well so there's a lot of implications and there's a lot of implications and there's a lot of implications and there's a lot of reasons that people there's a lot of reasons that people there's a lot of reasons that people will use these things but we're going to will use these things but we're going to will use these things but we're going to talk about when and how to best talk about when and how to best talk about when and how to best Implement hot and cold and maybe when Implement hot and cold and maybe when Implement hot and cold and maybe when you shouldn't so Zach is going to dive you shouldn't so Zach is going to dive you shouldn't so Zach is going to dive right into that now thanks for that right into that now thanks for that right into that now thanks for that introduction Andy that's exactly what I introduction Andy that's exactly what I introduction Andy that's exactly what I intend to do is talk through the intend to do is talk through the intend to do is talk through the research as well as then the research as well as then the research as well as then the implications and that's as we find as we implications and that's as we find as we implications and that's as we find as we are examining things like studies on are examining things like studies on are examining things like studies on effects of all that type of stuff effects of all that type of stuff effects of all that type of stuff um what what does it mean for Behavior um what what does it mean for Behavior um what what does it mean for Behavior then and how should that inform my then and how should that inform my then and how should that inform my behavior if at all so that's that's kind behavior if at all so that's that's kind behavior if at all so that's that's kind of the approach that I tend to take with of the approach that I tend to take with of the approach that I tend to take with all research behind things like all research behind things like all research behind things like physiology and our sport among other physiology and our sport among other physiology and our sport among other things and so we're going to try to things and so we're going to try to things and so we're going to try to tackle that here in a couple of tackle that here in a couple of tackle that here in a couple of different ways the first thing I want to different ways the first thing I want to different ways the first thing I want to mention is as Andy was intimating there mention is as Andy was intimating there mention is as Andy was intimating there are a number of different ways to go are a number of different ways to go are a number of different ways to go about treatment in terms of like cold
06:00about treatment in terms of like cold about treatment in terms of like cold treatment or therapies and hot therapies treatment or therapies and hot therapies treatment or therapies and hot therapies and so I wanted to just mention when I and so I wanted to just mention when I and so I wanted to just mention when I was doing some additional reading on was doing some additional reading on was doing some additional reading on these these these um um um there's really only a few kind of common there's really only a few kind of common there's really only a few kind of common practices that believe it or not have practices that believe it or not have practices that believe it or not have basically been the same common practices basically been the same common practices basically been the same common practices for in some cases thousands of years uh for in some cases thousands of years uh for in some cases thousands of years uh is one of the one of the studies I was is one of the one of the studies I was is one of the one of the studies I was reading was like a history of cold reading was like a history of cold reading was like a history of cold therapy and as you might guess that therapy and as you might guess that therapy and as you might guess that history is long and can be traced back history is long and can be traced back history is long and can be traced back to like the ancient Greeks and Romans to like the ancient Greeks and Romans to like the ancient Greeks and Romans apparently apparently apparently I don't know exactly how credible that I don't know exactly how credible that I don't know exactly how credible that is you know historically speaking in is you know historically speaking in is you know historically speaking in terms of what exactly they were doing terms of what exactly they were doing terms of what exactly they were doing compared to what we're doing today but compared to what we're doing today but compared to what we're doing today but the thought is it wasn't all that the thought is it wasn't all that the thought is it wasn't all that different so different so different so let's talk a little bit about what these let's talk a little bit about what these let's talk a little bit about what these things look like briefly um so cold things look like briefly um so cold things look like briefly um so cold therapies what we find in most research therapies what we find in most research therapies what we find in most research we're looking at uh either like direct we're looking at uh either like direct we're looking at uh either like direct local uh treatment like an ice pack or
07:00local uh treatment like an ice pack or local uh treatment like an ice pack or Ice Cube massage or some of those types Ice Cube massage or some of those types Ice Cube massage or some of those types of things that's more acute or some kind of things that's more acute or some kind of things that's more acute or some kind of like cold water submersion ice bath of like cold water submersion ice bath of like cold water submersion ice bath types of Dynamics you see some types of Dynamics you see some types of Dynamics you see some references to cryo Chambers or references to cryo Chambers or references to cryo Chambers or cryotherapy at times which sometimes cryotherapy at times which sometimes cryotherapy at times which sometimes cryotherapy is just referring to ice cryotherapy is just referring to ice cryotherapy is just referring to ice baths but most of the time if you see baths but most of the time if you see baths but most of the time if you see the reference to like a cryo chamber the reference to like a cryo chamber the reference to like a cryo chamber there are some technologies out there there are some technologies out there there are some technologies out there that are intended to be like a a really that are intended to be like a a really that are intended to be like a a really uh uh uh focused and direct cold therapy that focused and direct cold therapy that focused and direct cold therapy that doesn't require doesn't require doesn't require um like ice packs and water so the cryo um like ice packs and water so the cryo um like ice packs and water so the cryo Chambers are like like it's like frigid Chambers are like like it's like frigid Chambers are like like it's like frigid air and it just like sprays you it's air and it just like sprays you it's air and it just like sprays you it's like a shower almost like a shower almost like a shower almost um um and it's supposed to help lower skin and it's supposed to help lower skin and it's supposed to help lower skin temperature really quickly without uh temperature really quickly without uh temperature really quickly without uh having you don't have to spend much time having you don't have to spend much time having you don't have to spend much time in it but as it goes those things are in it but as it goes those things are in it but as it goes those things are relatively untested compared to things
08:00relatively untested compared to things relatively untested compared to things like ice baths and ice packs and such like ice baths and ice packs and such like ice baths and ice packs and such and the most famous among the tests you and the most famous among the tests you and the most famous among the tests you should consider for that is when Alberto should consider for that is when Alberto should consider for that is when Alberto Salazar back in the Nike Oregon Project Salazar back in the Nike Oregon Project Salazar back in the Nike Oregon Project days had his days had his days had his professionals doing some cryo chamber professionals doing some cryo chamber professionals doing some cryo chamber stuff kind of just testing it as a stuff kind of just testing it as a stuff kind of just testing it as a recovery method and found that it was at recovery method and found that it was at recovery method and found that it was at least in so far as those I've talked least in so far as those I've talked least in so far as those I've talked with about it that it was not with about it that it was not with about it that it was not necessarily substantially impactful one necessarily substantially impactful one necessarily substantially impactful one way or another on benefiting the runners way or another on benefiting the runners way or another on benefiting the runners so whether or not that can be proven out so whether or not that can be proven out so whether or not that can be proven out in some ways we'll actually address the in some ways we'll actually address the in some ways we'll actually address the concepts behind some of it here in a concepts behind some of it here in a concepts behind some of it here in a little bit hot therapies on the other little bit hot therapies on the other little bit hot therapies on the other hand the list is fairly straightforward hand the list is fairly straightforward hand the list is fairly straightforward we're talking about either like a hot we're talking about either like a hot we're talking about either like a hot pack hot pad one of those types of pack hot pad one of those types of pack hot pad one of those types of things that's localized again or most things that's localized again or most things that's localized again or most commonly it's hot tubs commonly it's hot tubs commonly it's hot tubs like a literal hot tub or just a bath of like a literal hot tub or just a bath of like a literal hot tub or just a bath of hot water or like the salt baths and
09:00hot water or like the salt baths and hot water or like the salt baths and some of those types of things you see some of those types of things you see some of those types of things you see those associated with heat therapies as those associated with heat therapies as those associated with heat therapies as well so as we examine then some of the well so as we examine then some of the well so as we examine then some of the research and what what we can know about research and what what we can know about research and what what we can know about these types of things the consideration these types of things the consideration these types of things the consideration is on both the pre and is on both the pre and is on both the pre and post-run impact and you're going to find post-run impact and you're going to find post-run impact and you're going to find when you start to look at these things when you start to look at these things when you start to look at these things that there's really interesting that there's really interesting that there's really interesting combinations where it's like you know combinations where it's like you know combinations where it's like you know heating before running has benefits for heating before running has benefits for heating before running has benefits for post run recovery or things like that post run recovery or things like that post run recovery or things like that and um and then icing like icing prior and um and then icing like icing prior and um and then icing like icing prior to an activity if you're talking about to an activity if you're talking about to an activity if you're talking about like like like sustained cold can be really dangerous sustained cold can be really dangerous sustained cold can be really dangerous but in like really hot conditions but in like really hot conditions but in like really hot conditions suddenly there's a little bit of a suddenly there's a little bit of a suddenly there's a little bit of a difference there where it's like cooling difference there where it's like cooling difference there where it's like cooling yourself not necessarily icing but yourself not necessarily icing but yourself not necessarily icing but cooling yourself prior to competition in cooling yourself prior to competition in cooling yourself prior to competition in hot conditions has some other hot conditions has some other hot conditions has some other implications so there's it's these implications so there's it's these implications so there's it's these things are not so straightforward as to things are not so straightforward as to things are not so straightforward as to say like it's good to do it and or it's say like it's good to do it and or it's say like it's good to do it and or it's not good don't do it um as as recovery
10:00not good don't do it um as as recovery not good don't do it um as as recovery methods always tend to be it's a little methods always tend to be it's a little methods always tend to be it's a little bit more uh complicated than that and I bit more uh complicated than that and I bit more uh complicated than that and I want to try to address those things with want to try to address those things with want to try to address those things with you here in such a way as to inform then you here in such a way as to inform then you here in such a way as to inform then how should I know how can I know what I how should I know how can I know what I how should I know how can I know what I should do with these types of treatments should do with these types of treatments should do with these types of treatments or therapies so let's start with cold or therapies so let's start with cold or therapies so let's start with cold we've talked about in the past we we've talked about in the past we we've talked about in the past we brought up this study that we had brought up this study that we had brought up this study that we had encountered that just fascinating encountered that just fascinating encountered that just fascinating fascinating fascinating fascinating examination on you know what do we what examination on you know what do we what examination on you know what do we what is really happening when we subject is really happening when we subject is really happening when we subject ourselves to cold therapy and this is a ourselves to cold therapy and this is a ourselves to cold therapy and this is a 2021 study 2021 study 2021 study relatively recent and was specifically relatively recent and was specifically relatively recent and was specifically looking at a number of different markers looking at a number of different markers looking at a number of different markers and talking about how the cold therapies and talking about how the cold therapies and talking about how the cold therapies influence those things so influence those things so influence those things so we're talking then about we're talking then about we're talking then about um um things like swelling uh muscle soreness things like swelling uh muscle soreness things like swelling uh muscle soreness which is kind of a perceived thing but which is kind of a perceived thing but which is kind of a perceived thing but also then like maximal output like
11:00also then like maximal output like also then like maximal output like contraction maximum contraction contraction maximum contraction contraction maximum contraction um and then also at a more uh cellular um and then also at a more uh cellular um and then also at a more uh cellular level things related to level things related to level things related to um enzyme interaction metabolism and uh um enzyme interaction metabolism and uh um enzyme interaction metabolism and uh some of the other like protein synthesis some of the other like protein synthesis some of the other like protein synthesis factors so if I if I take into factors so if I if I take into factors so if I if I take into consideration all of those things then consideration all of those things then consideration all of those things then there's a couple key takeaways with cold there's a couple key takeaways with cold there's a couple key takeaways with cold therapy based off this study and then therapy based off this study and then therapy based off this study and then when you start to look at some of the when you start to look at some of the when you start to look at some of the other dynamics that people are other dynamics that people are other dynamics that people are researching here the first is the most researching here the first is the most researching here the first is the most common proof positive for cold therapy common proof positive for cold therapy common proof positive for cold therapy is that it helps reduce swelling which is that it helps reduce swelling which is that it helps reduce swelling which is true is true is true um take it take a quick example a very um take it take a quick example a very um take it take a quick example a very simple example you have the boxer in the simple example you have the boxer in the simple example you have the boxer in the ring who gets punched and has like the ring who gets punched and has like the ring who gets punched and has like the black eye starting to form one of the black eye starting to form one of the black eye starting to form one of the things they do immediately is they get things they do immediately is they get things they do immediately is they get something cold usually it's like an ice something cold usually it's like an ice something cold usually it's like an ice cube kind of thing and they rub it on cube kind of thing and they rub it on cube kind of thing and they rub it on the spot because they're trying to the spot because they're trying to the spot because they're trying to immediately counteract that swelling so immediately counteract that swelling so immediately counteract that swelling so that the boxer can still see right the
12:00that the boxer can still see right the that the boxer can still see right the eye doesn't swell shut or something like eye doesn't swell shut or something like eye doesn't swell shut or something like that and so that and so that and so in that situation in that situation in that situation um it's a very simple acute intervention um it's a very simple acute intervention um it's a very simple acute intervention uh that helps with that immediate desire uh that helps with that immediate desire uh that helps with that immediate desire so in any situation where the swelling so in any situation where the swelling so in any situation where the swelling is Extreme or is itself dangerous in is Extreme or is itself dangerous in is Extreme or is itself dangerous in some capacity like you know that the some capacity like you know that the some capacity like you know that the eyesight situation for a boxer of course eyesight situation for a boxer of course eyesight situation for a boxer of course that's dangerous but they talk about that's dangerous but they talk about that's dangerous but they talk about severe types of injuries or certain severe types of injuries or certain severe types of injuries or certain types of injuries where the swelling can types of injuries where the swelling can types of injuries where the swelling can then inhibit healing and Recovery then inhibit healing and Recovery then inhibit healing and Recovery because it's too severe and so in such because it's too severe and so in such because it's too severe and so in such situations they find that icing helps situations they find that icing helps situations they find that icing helps especially like localized icing helps especially like localized icing helps especially like localized icing helps reduce that swelling to such a degree reduce that swelling to such a degree reduce that swelling to such a degree that healing is more possible because of that healing is more possible because of that healing is more possible because of the severity of the nature and so that's the severity of the nature and so that's the severity of the nature and so that's not to be discounted however the vast not to be discounted however the vast not to be discounted however the vast majority of running related concerns or majority of running related concerns or majority of running related concerns or problems problems problems um are have to do with less serious um are have to do with less serious um are have to do with less serious things than something like that so less things than something like that so less things than something like that so less serious can include things like muscle serious can include things like muscle
13:00serious can include things like muscle tissue tearing strains tears uh tissue tearing strains tears uh tissue tearing strains tears uh non-severe Terrors things like that and non-severe Terrors things like that and non-severe Terrors things like that and then and then take into consideration then and then take into consideration then and then take into consideration there's a pain perception factor in all there's a pain perception factor in all there's a pain perception factor in all of that so if swelling is one side there of that so if swelling is one side there of that so if swelling is one side there may be a positive it's if it's severe may be a positive it's if it's severe may be a positive it's if it's severe but otherwise it's we don't necessarily but otherwise it's we don't necessarily but otherwise it's we don't necessarily want to reduce swelling want to reduce swelling want to reduce swelling um if it's not severe injuries because um if it's not severe injuries because um if it's not severe injuries because keep in mind that the inflammatory keep in mind that the inflammatory keep in mind that the inflammatory response is of course the body's natural response is of course the body's natural response is of course the body's natural healing process and does help because healing process and does help because healing process and does help because the inflammation is suggesting that more the inflammation is suggesting that more the inflammation is suggesting that more blood flows into the area to bring you blood flows into the area to bring you blood flows into the area to bring you know the healing nutrients and all of know the healing nutrients and all of know the healing nutrients and all of the other Associated things so that's the other Associated things so that's the other Associated things so that's good potentially good potentially good potentially but then we look at pain perception and but then we look at pain perception and but then we look at pain perception and we say Okay so the other thing that we say Okay so the other thing that we say Okay so the other thing that happens when you ice an area it reduces happens when you ice an area it reduces happens when you ice an area it reduces blood flow a bit it also then reduces blood flow a bit it also then reduces blood flow a bit it also then reduces the perception of pain but partly the perception of pain but partly the perception of pain but partly because of the nature of that reduced because of the nature of that reduced because of the nature of that reduced blood flow as well as you know the kind blood flow as well as you know the kind blood flow as well as you know the kind of that numbing effect that tends to
14:00of that numbing effect that tends to of that numbing effect that tends to happen so like at a surface level that happen so like at a surface level that happen so like at a surface level that can help but reducing blood flow can can help but reducing blood flow can can help but reducing blood flow can help further beyond that too in terms of help further beyond that too in terms of help further beyond that too in terms of pain perception so pain perception so pain perception so we know that icing can help me not feel we know that icing can help me not feel we know that icing can help me not feel as much pain however keep in mind we're as much pain however keep in mind we're as much pain however keep in mind we're talking about maximizing recovery and talking about maximizing recovery and talking about maximizing recovery and whether or not I feel pain whether or not I feel pain whether or not I feel pain in a minor or in a slight sense is not in a minor or in a slight sense is not in a minor or in a slight sense is not so much important as whether or not my so much important as whether or not my so much important as whether or not my body is healing recovering uh body is healing recovering uh body is healing recovering uh rehabilitating to whatever degree it rehabilitating to whatever degree it rehabilitating to whatever degree it needs to so now let's talk then about needs to so now let's talk then about needs to so now let's talk then about what the study was Finding here because what the study was Finding here because what the study was Finding here because what they what they did is they okay what they what they did is they okay what they what they did is they okay they looked at they looked at they looked at um cold therapy to diminish inflammatory um cold therapy to diminish inflammatory um cold therapy to diminish inflammatory reaction to trauma reaction to trauma reaction to trauma um cold therapy to reduce hematoma um cold therapy to reduce hematoma um cold therapy to reduce hematoma formation and pain reduce muscle spasm formation and pain reduce muscle spasm formation and pain reduce muscle spasm all this type of stuff and here's what all this type of stuff and here's what all this type of stuff and here's what we tend to notice that we tend to notice that we tend to notice that um not only is with like a minor issue um not only is with like a minor issue um not only is with like a minor issue the reduction in the inflammatory the reduction in the inflammatory the reduction in the inflammatory response can actually slow healing response can actually slow healing response can actually slow healing because the inflammatory response itself
15:00because the inflammatory response itself because the inflammatory response itself can help healing but also the cold can help healing but also the cold can help healing but also the cold reduces the protein synthesis happening reduces the protein synthesis happening reduces the protein synthesis happening and some of the enzyme interaction and and some of the enzyme interaction and and some of the enzyme interaction and so as a consequence of that at a so as a consequence of that at a so as a consequence of that at a cellular level not just the blood flow cellular level not just the blood flow cellular level not just the blood flow thing but what's happening in the cells thing but what's happening in the cells thing but what's happening in the cells themselves themselves themselves can be can be can be inhibited isn't really the right word inhibited isn't really the right word inhibited isn't really the right word but it's it's slowed it's reduced and as but it's it's slowed it's reduced and as but it's it's slowed it's reduced and as such may have a more measurable impact such may have a more measurable impact such may have a more measurable impact on on on the recovery process in that way too so the recovery process in that way too so the recovery process in that way too so now we start to get a sense of okay so now we start to get a sense of okay so now we start to get a sense of okay so localized icing like put an ice pack on localized icing like put an ice pack on localized icing like put an ice pack on your calves after a hard workout may in your calves after a hard workout may in your calves after a hard workout may in fact be slowing the recovery process uh fact be slowing the recovery process uh fact be slowing the recovery process uh at least in so much of a way that you at least in so much of a way that you at least in so much of a way that you know if I'm talking about like day to know if I'm talking about like day to know if I'm talking about like day to day it could be noticeable and the day it could be noticeable and the day it could be noticeable and the opposite is you know if I didn't ice I opposite is you know if I didn't ice I opposite is you know if I didn't ice I might be able to recover a little bit might be able to recover a little bit might be able to recover a little bit faster when I'm just talking about like
16:00faster when I'm just talking about like faster when I'm just talking about like sore Caps or something of that nature so sore Caps or something of that nature so sore Caps or something of that nature so that's that's itself a concern and when that's that's itself a concern and when that's that's itself a concern and when we start to look then at some other we start to look then at some other we start to look then at some other Dynamics around Dynamics around Dynamics around um like especially that localized acute um like especially that localized acute um like especially that localized acute icing uh it seems to be pretty icing uh it seems to be pretty icing uh it seems to be pretty consistent that that is itself an consistent that that is itself an consistent that that is itself an intervention generally reserved for intervention generally reserved for intervention generally reserved for severe types of trauma or injuries where severe types of trauma or injuries where severe types of trauma or injuries where they are not they are not they are not it's generally not recommended simply it's generally not recommended simply it's generally not recommended simply because even if it's even if it's not because even if it's even if it's not because even if it's even if it's not having a dramatic slowing of the having a dramatic slowing of the having a dramatic slowing of the recovery process it's not speeding the recovery process it's not speeding the recovery process it's not speeding the recovery process either in those recovery process either in those recovery process either in those situations situations situations um so that that's worth considering okay um so that that's worth considering okay um so that that's worth considering okay so in terms of icing we've got that so in terms of icing we've got that so in terms of icing we've got that Dynamic however there's another side to Dynamic however there's another side to Dynamic however there's another side to things where it's that might be true in things where it's that might be true in things where it's that might be true in a general sense however when you look at a general sense however when you look at a general sense however when you look at the conditions let's say that that the conditions let's say that that the conditions let's say that that workout that I did was in 90 degrees and workout that I did was in 90 degrees and workout that I did was in 90 degrees and it was super humid it was super humid it was super humid um now the difference is so if an ice um now the difference is so if an ice um now the difference is so if an ice pack on a sore calf isn't generally best
17:00pack on a sore calf isn't generally best pack on a sore calf isn't generally best practice what about submerging in uh 45 practice what about submerging in uh 45 practice what about submerging in uh 45 degrees ice bath or something like that degrees ice bath or something like that degrees ice bath or something like that I don't know if you've ever measured the I don't know if you've ever measured the I don't know if you've ever measured the temperature in your ice bath but there's temperature in your ice bath but there's temperature in your ice bath but there's there's a temperature window that's there's a temperature window that's there's a temperature window that's ideal like 40 to 60 degrees and 40 is ideal like 40 to 60 degrees and 40 is ideal like 40 to 60 degrees and 40 is probably a little bit too cold for most probably a little bit too cold for most probably a little bit too cold for most people as it is but so the ice bath then people as it is but so the ice bath then people as it is but so the ice bath then is a totally different kind of is a totally different kind of is a totally different kind of intervention now again it can slow the intervention now again it can slow the intervention now again it can slow the recovery process to especially if I'm recovery process to especially if I'm recovery process to especially if I'm cooling so much now like my entire lower cooling so much now like my entire lower cooling so much now like my entire lower half of my body but what then the icing half of my body but what then the icing half of my body but what then the icing or the ice bath can also do is if I am or the ice bath can also do is if I am or the ice bath can also do is if I am working out in hotter temperatures by working out in hotter temperatures by working out in hotter temperatures by reducing my core temperature more reducing my core temperature more reducing my core temperature more rapidly it helps with potentially aiding rapidly it helps with potentially aiding rapidly it helps with potentially aiding in some recovery process in that sense in some recovery process in that sense in some recovery process in that sense as long as it's not too long if I'm not as long as it's not too long if I'm not as long as it's not too long if I'm not icing for too long there's always some icing for too long there's always some icing for too long there's always some concern if you're in the ice bath for concern if you're in the ice bath for concern if you're in the ice bath for too long as it is but that's interesting
18:00too long as it is but that's interesting too long as it is but that's interesting so now we talk about okay so if it's if so now we talk about okay so if it's if so now we talk about okay so if it's if the conditions are such that cooling my the conditions are such that cooling my the conditions are such that cooling my actual temperature is valuable that can actual temperature is valuable that can actual temperature is valuable that can be than actually a beneficial thing we be than actually a beneficial thing we be than actually a beneficial thing we find increased performance possible find increased performance possible find increased performance possible potential in the near future if using an potential in the near future if using an potential in the near future if using an ice bath after com performance in hot ice bath after com performance in hot ice bath after com performance in hot temperatures temperatures temperatures so not in the context matters no once so not in the context matters no once so not in the context matters no once again it's not the same thing as putting again it's not the same thing as putting again it's not the same thing as putting an ice pack on my calf that's not really an ice pack on my calf that's not really an ice pack on my calf that's not really going to make much of a difference in going to make much of a difference in going to make much of a difference in terms of hot temperatures because it's terms of hot temperatures because it's terms of hot temperatures because it's it's too localized but like a nice bath it's too localized but like a nice bath it's too localized but like a nice bath or this is another one that many of you or this is another one that many of you or this is another one that many of you are going to just really enjoy cold are going to just really enjoy cold are going to just really enjoy cold showers cold showers in those hot showers cold showers in those hot showers cold showers in those hot temperatures hot conditions are one temperatures hot conditions are one temperatures hot conditions are one intervention that can be effective intervention that can be effective intervention that can be effective for helping with that temperature for helping with that temperature for helping with that temperature control side of things that can control side of things that can control side of things that can influence recovery so that's interesting influence recovery so that's interesting influence recovery so that's interesting now let's talk about heat therapy for a now let's talk about heat therapy for a now let's talk about heat therapy for a little bit if cold therapy is not little bit if cold therapy is not little bit if cold therapy is not terribly straightforward it kind of
19:00terribly straightforward it kind of terribly straightforward it kind of depends on context a little bit and the depends on context a little bit and the depends on context a little bit and the nature of the intervention or the nature of the intervention or the nature of the intervention or the therapy therapy therapy heating is a little bit more heating is a little bit more heating is a little bit more straightforward straightforward straightforward um um potentially so let's look at this I I potentially so let's look at this I I potentially so let's look at this I I tried to find a few different studies tried to find a few different studies tried to find a few different studies because they tend to be very focused and because they tend to be very focused and because they tend to be very focused and as such they look at like one particular as such they look at like one particular as such they look at like one particular dynamic or they study one particular dynamic or they study one particular dynamic or they study one particular aspect of the experience and so I'm aspect of the experience and so I'm aspect of the experience and so I'm trying to combine a few different things trying to combine a few different things trying to combine a few different things to get a fuller picture here so one here to get a fuller picture here so one here to get a fuller picture here so one here was an acute heat shock treatment is was an acute heat shock treatment is was an acute heat shock treatment is what they called it this is a 2012 study what they called it this is a 2012 study what they called it this is a 2012 study and this would have been about 30 and this would have been about 30 and this would have been about 30 minutes of of heating minutes of of heating minutes of of heating 48 hours before what they call downhill 48 hours before what they call downhill 48 hours before what they call downhill running but the study was with rats so running but the study was with rats so running but the study was with rats so what what does a rat running downhill what what does a rat running downhill what what does a rat running downhill compare to a human running downhill and compare to a human running downhill and compare to a human running downhill and you know that these are going to be a you know that these are going to be a you know that these are going to be a little bit different and we'll get to
20:00little bit different and we'll get to little bit different and we'll get to that because we have some other ones that because we have some other ones that because we have some other ones here but but this is interesting because here but but this is interesting because here but but this is interesting because um they were able to basically say okay um they were able to basically say okay um they were able to basically say okay so 48 hours before exercise now now so 48 hours before exercise now now so 48 hours before exercise now now we're not talking about we're not talking about we're not talking about um we're not talking about like treating um we're not talking about like treating um we're not talking about like treating after the fact we're talking about after the fact we're talking about after the fact we're talking about preemptive but so much so that 48 hours preemptive but so much so that 48 hours preemptive but so much so that 48 hours before it's interesting to wonder about before it's interesting to wonder about before it's interesting to wonder about how can that have any kind of effect on how can that have any kind of effect on how can that have any kind of effect on things well as as it turns out it does things well as as it turns out it does things well as as it turns out it does and there's a number of different and there's a number of different and there's a number of different potential reasons why it does but if potential reasons why it does but if potential reasons why it does but if you're talking about two days before you're talking about two days before you're talking about two days before exercise and then you have the rats exercise and then you have the rats exercise and then you have the rats running downhill they found that in running downhill they found that in running downhill they found that in those instances against a control group those instances against a control group those instances against a control group that did not have any heat shock therapy that did not have any heat shock therapy that did not have any heat shock therapy the rats who did experience the heat the rats who did experience the heat the rats who did experience the heat treatment had reduced muscle damage treatment had reduced muscle damage treatment had reduced muscle damage um like like micro tears and things like um like like micro tears and things like um like like micro tears and things like that especially but also improved that especially but also improved that especially but also improved recovery markers after the exercise the recovery markers after the exercise the recovery markers after the exercise the downhill running so the Heat downhill running so the Heat downhill running so the Heat even days before in that instance had
21:00even days before in that instance had even days before in that instance had the potential for an improved experience the potential for an improved experience the potential for an improved experience and there's there's two considerations and there's there's two considerations and there's there's two considerations how that can be the one is because the how that can be the one is because the how that can be the one is because the heating before heating before heating before can help me loosen up a bit can help in can help me loosen up a bit can help in can help me loosen up a bit can help in terms of like General mobility and so terms of like General mobility and so terms of like General mobility and so that's something that you know even that's something that you know even that's something that you know even though it's a couple of days before I'm though it's a couple of days before I'm though it's a couple of days before I'm still feeling a little bit better for still feeling a little bit better for still feeling a little bit better for those couple of days that has the those couple of days that has the those couple of days that has the potential now we're talking about rats potential now we're talking about rats potential now we're talking about rats still so we have to keep that in the still so we have to keep that in the still so we have to keep that in the back of our minds but then also heating back of our minds but then also heating back of our minds but then also heating increases blood flow and circulation as increases blood flow and circulation as increases blood flow and circulation as long as it's not extreme and so in doing long as it's not extreme and so in doing long as it's not extreme and so in doing that naturally even if it's a couple of that naturally even if it's a couple of that naturally even if it's a couple of days before some increased circulatory days before some increased circulatory days before some increased circulatory experience here experience here experience here tends to in the in their findings tends to in the in their findings tends to in the in their findings improve recovery after the exercise as improve recovery after the exercise as improve recovery after the exercise as well now well now well now let's try to dive further into this let's try to dive further into this let's try to dive further into this because the improvements as they would because the improvements as they would because the improvements as they would note in that study were not substantial note in that study were not substantial note in that study were not substantial so we're not talking about some kind of so we're not talking about some kind of so we're not talking about some kind of significant thing here so what would it
22:00significant thing here so what would it significant thing here so what would it take to create a more substantial effect take to create a more substantial effect take to create a more substantial effect and that's where the next study here in and that's where the next study here in and that's where the next study here in the 2021 study they looked at instead of the 2021 study they looked at instead of the 2021 study they looked at instead of like a treatment two hour two days like a treatment two hour two days like a treatment two hour two days before they looked at repeated before they looked at repeated before they looked at repeated treatments for days so it'd be like treatments for days so it'd be like treatments for days so it'd be like um they did a hot water submission um they did a hot water submission um they did a hot water submission basically a hot tub for 30 minutes and basically a hot tub for 30 minutes and basically a hot tub for 30 minutes and it would have been or 45 minutes sorry it would have been or 45 minutes sorry it would have been or 45 minutes sorry in this instance but it would have been in this instance but it would have been in this instance but it would have been like once a day for three or four days like once a day for three or four days like once a day for three or four days before the activity and then they did before the activity and then they did before the activity and then they did downhill running as well now this one downhill running as well now this one downhill running as well now this one was with humans so now we've got a more was with humans so now we've got a more was with humans so now we've got a more comparable experience comparable experience comparable experience um and why I say that is because you um and why I say that is because you um and why I say that is because you know rats are running with four legs the know rats are running with four legs the know rats are running with four legs the nature of what downhill running effects nature of what downhill running effects nature of what downhill running effects on their bodies are very different but on their bodies are very different but on their bodies are very different but as it goes as it goes as it goes um in terms of just the the simple um in terms of just the the simple um in terms of just the the simple reduction or measurement of like muscle reduction or measurement of like muscle reduction or measurement of like muscle damage muscle soreness which is now a damage muscle soreness which is now a damage muscle soreness which is now a perception thing that is reported by the perception thing that is reported by the perception thing that is reported by the individual as well as some of those individual as well as some of those individual as well as some of those other factors in other factors in other factors in um recovery markers and so what's um recovery markers and so what's um recovery markers and so what's happening at the repair level what's
23:00happening at the repair level what's happening at the repair level what's happening uh internally not just in my happening uh internally not just in my happening uh internally not just in my perceptions okay so they found that when perceptions okay so they found that when perceptions okay so they found that when they did repeated treatments versus just they did repeated treatments versus just they did repeated treatments versus just single treatments that it had an even single treatments that it had an even single treatments that it had an even greater benefit I think a greater greater benefit I think a greater greater benefit I think a greater positive effect so greater muscle damage positive effect so greater muscle damage positive effect so greater muscle damage reduction greater muscle soreness reduction greater muscle soreness reduction greater muscle soreness reduction as reported by those in the reduction as reported by those in the reduction as reported by those in the test versus the control group so what test versus the control group so what test versus the control group so what we're tending to find here is that heat we're tending to find here is that heat we're tending to find here is that heat treatment treatment treatment specifically General heat treatment not specifically General heat treatment not specifically General heat treatment not acute like a hot pad on a single spot acute like a hot pad on a single spot acute like a hot pad on a single spot it helps to mobilize a bit we know that it helps to mobilize a bit we know that it helps to mobilize a bit we know that as as anecdotally reported but it's as as anecdotally reported but it's as as anecdotally reported but it's clearly doing something internally with clearly doing something internally with clearly doing something internally with circulation with cellular activity that circulation with cellular activity that circulation with cellular activity that has some effect has some effect has some effect that's sustained some effect beyond the that's sustained some effect beyond the that's sustained some effect beyond the moment that I do it so I'm not talking moment that I do it so I'm not talking moment that I do it so I'm not talking about doing like a hot tub submission 20
24:00about doing like a hot tub submission 20 about doing like a hot tub submission 20 minutes before my run talking about the minutes before my run talking about the minutes before my run talking about the day before or even two days before but day before or even two days before but day before or even two days before but better still if it's a few days in a row better still if it's a few days in a row better still if it's a few days in a row before for like 30 to 45 minutes which before for like 30 to 45 minutes which before for like 30 to 45 minutes which is by the way quite a bit of time is by the way quite a bit of time is by the way quite a bit of time because then we start to have to look at because then we start to have to look at because then we start to have to look at another thing here which is the another thing here which is the another thing here which is the temperature of the water as well because temperature of the water as well because temperature of the water as well because that's going to matter so I'll come back that's going to matter so I'll come back that's going to matter so I'll come back to that now to that now to that now this next study here was this next study here was this next study here was um looking at some some other aspects of um looking at some some other aspects of um looking at some some other aspects of recovery which I can appreciate recovery which I can appreciate recovery which I can appreciate um and and theirs in particular similar um and and theirs in particular similar um and and theirs in particular similar to the ones above just simply added this to the ones above just simply added this to the ones above just simply added this was a 2006 study then added that that was a 2006 study then added that that was a 2006 study then added that that note of they did some with a single note of they did some with a single note of they did some with a single treatment one day before they did others treatment one day before they did others treatment one day before they did others with multiple treatments repeated over a with multiple treatments repeated over a with multiple treatments repeated over a few days and they found with studying a few days and they found with studying a few days and they found with studying a few of these at once that the single few of these at once that the single few of these at once that the single treatment did have a positive effect one treatment did have a positive effect one treatment did have a positive effect one day before but the repeated treatments
25:00day before but the repeated treatments day before but the repeated treatments had an even more positive effect and so had an even more positive effect and so had an even more positive effect and so it was clear that a few days in a row it was clear that a few days in a row it was clear that a few days in a row are making a substantial difference now are making a substantial difference now are making a substantial difference now let's talk about the temperatures so we let's talk about the temperatures so we let's talk about the temperatures so we know that cold has know that cold has know that cold has um a kind of window of Ideal um a kind of window of Ideal um a kind of window of Ideal temperatures somewhere around 50 degrees temperatures somewhere around 50 degrees temperatures somewhere around 50 degrees Fahrenheit is the best water temperature Fahrenheit is the best water temperature Fahrenheit is the best water temperature for ice baths or cold water submission for ice baths or cold water submission for ice baths or cold water submission for heating there's something similar for heating there's something similar for heating there's something similar there too because if the water is too there too because if the water is too there too because if the water is too hot and you see this in hot tubs right hot and you see this in hot tubs right hot and you see this in hot tubs right where it's like caution don't stay in where it's like caution don't stay in where it's like caution don't stay in here too long if the water's too hot it here too long if the water's too hot it here too long if the water's too hot it actually has actually has actually has um it's not necessarily a recovery um it's not necessarily a recovery um it's not necessarily a recovery concern but it has a performance effect concern but it has a performance effect concern but it has a performance effect and that's one of the things that we're and that's one of the things that we're and that's one of the things that we're going to have to consider here is we're going to have to consider here is we're going to have to consider here is we're talking about benefiting recovery but talking about benefiting recovery but talking about benefiting recovery but we're not we're not we're not seen in these studies a clear conclusion seen in these studies a clear conclusion seen in these studies a clear conclusion about the effects on performance and about the effects on performance and about the effects on performance and here's one of the things that they have here's one of the things that they have here's one of the things that they have found with heat therapies especially found with heat therapies especially found with heat therapies especially sustained submersion in heat therapies sustained submersion in heat therapies sustained submersion in heat therapies it seems to have a negative effect on
26:00it seems to have a negative effect on it seems to have a negative effect on performance one of the reasons I'm performance one of the reasons I'm performance one of the reasons I'm theorizing right now that they so theorizing right now that they so theorizing right now that they so consistently find positive recovery consistently find positive recovery consistently find positive recovery benefits from heat therapy is that heat benefits from heat therapy is that heat benefits from heat therapy is that heat therapy if especially if it's too close therapy if especially if it's too close therapy if especially if it's too close in proximity to a hard effort in proximity to a hard effort in proximity to a hard effort seems to have the effect of reducing my seems to have the effect of reducing my seems to have the effect of reducing my maximum output potential especially in maximum output potential especially in maximum output potential especially in terms of like perceived maximum output terms of like perceived maximum output terms of like perceived maximum output potential so I I feel like I can't go as potential so I I feel like I can't go as potential so I I feel like I can't go as hard or at what feels like it's hard is hard or at what feels like it's hard is hard or at what feels like it's hard is not nearly as much uh in terms of not nearly as much uh in terms of not nearly as much uh in terms of Maximum output as if I didn't do the Maximum output as if I didn't do the Maximum output as if I didn't do the heat therapies that's that that's heat therapies that's that that's heat therapies that's that that's depending on proximity to the activity depending on proximity to the activity depending on proximity to the activity as well depending on uh the degree of as well depending on uh the degree of as well depending on uh the degree of the heat therapy so now again we talk the heat therapy so now again we talk the heat therapy so now again we talk about if it if the temperatures are too about if it if the temperatures are too about if it if the temperatures are too high high high saunas versus hot tubs is another one saunas versus hot tubs is another one saunas versus hot tubs is another one where saunas seem to have a negative where saunas seem to have a negative where saunas seem to have a negative performance effect pretty substantial performance effect pretty substantial performance effect pretty substantial negative performance effect that may negative performance effect that may negative performance effect that may have a lot to do with the fact that it's
27:00have a lot to do with the fact that it's have a lot to do with the fact that it's literally fatiguing your body then to be literally fatiguing your body then to be literally fatiguing your body then to be an Asana as well because the the an Asana as well because the the an Asana as well because the the sweating and things that are going on sweating and things that are going on sweating and things that are going on now at that point so consider that heat now at that point so consider that heat now at that point so consider that heat therapy can improve recovery but can therapy can improve recovery but can therapy can improve recovery but can potentially reduce performance potential potentially reduce performance potential potentially reduce performance potential if I'm not doing it appropriately so one if I'm not doing it appropriately so one if I'm not doing it appropriately so one of the reasons why it's valuable to do of the reasons why it's valuable to do of the reasons why it's valuable to do heat therapy more of a repeated over a heat therapy more of a repeated over a heat therapy more of a repeated over a span of time with a little bit of a span of time with a little bit of a span of time with a little bit of a break before the performance is to make break before the performance is to make break before the performance is to make sure that it doesn't have the negative sure that it doesn't have the negative sure that it doesn't have the negative effect on performance the other thing effect on performance the other thing effect on performance the other thing that we tend to find is that heat that we tend to find is that heat that we tend to find is that heat therapy post-exercise Also may have some therapy post-exercise Also may have some therapy post-exercise Also may have some positive benefits whereas we're always positive benefits whereas we're always positive benefits whereas we're always talking about icing after exercise and talking about icing after exercise and talking about icing after exercise and heating before heating after exercise in heating before heating after exercise in heating before heating after exercise in the exception outside rather the the exception outside rather the the exception outside rather the exception of when it's hot conditions exception of when it's hot conditions exception of when it's hot conditions because if it's very hot conditions and because if it's very hot conditions and because if it's very hot conditions and you also do heat therapy afterward you also do heat therapy afterward you also do heat therapy afterward that's not super good not great for your that's not super good not great for your that's not super good not great for your core temperature but if if it's not hot core temperature but if if it's not hot core temperature but if if it's not hot conditions then heat therapy afterward
28:00conditions then heat therapy afterward conditions then heat therapy afterward can can also then help speed some of can can also then help speed some of can can also then help speed some of those recovery factors as well not those recovery factors as well not those recovery factors as well not immediately though I would not recommend immediately though I would not recommend immediately though I would not recommend heat therapy like 30 minutes after heat therapy like 30 minutes after heat therapy like 30 minutes after exercise exercise exercise that that's not something I'm that that's not something I'm that that's not something I'm comfortable suggesting at this moment is comfortable suggesting at this moment is comfortable suggesting at this moment is beneficial beneficial beneficial um now one of the other things I did um now one of the other things I did um now one of the other things I did here is I looked at some studies that here is I looked at some studies that here is I looked at some studies that specifically compare the two side by specifically compare the two side by specifically compare the two side by side because not none of the ones I just side because not none of the ones I just side because not none of the ones I just mentioned compared them together they mentioned compared them together they mentioned compared them together they were isolating one or the other so were isolating one or the other so were isolating one or the other so there's one here that was a there's one here that was a there's one here that was a meta-analysis which as you know is when meta-analysis which as you know is when meta-analysis which as you know is when they study all the studies and try to they study all the studies and try to they study all the studies and try to draw conclusions across you know General draw conclusions across you know General draw conclusions across you know General generalizations so in 2022 a generalizations so in 2022 a generalizations so in 2022 a meta-analysis was performed on hot and meta-analysis was performed on hot and meta-analysis was performed on hot and cold stuff and trying to kind of find cold stuff and trying to kind of find cold stuff and trying to kind of find out out out um things like pain reduction as well as um things like pain reduction as well as um things like pain reduction as well as um some of the other things associated um some of the other things associated um some of the other things associated with like soreness and such so with like soreness and such so with like soreness and such so apparently acute heat beats cold hands apparently acute heat beats cold hands apparently acute heat beats cold hands down across all in terms of what you can
29:00down across all in terms of what you can down across all in terms of what you can generalize across all these studies for generalize across all these studies for generalize across all these studies for pain relief pain relief pain relief specifically which I find really specifically which I find really specifically which I find really interesting because we know cold helps interesting because we know cold helps interesting because we know cold helps with pain relief substantially with pain relief substantially with pain relief substantially um um but as it goes heat therapy seems to uh but as it goes heat therapy seems to uh but as it goes heat therapy seems to uh still have a greater benefit in that still have a greater benefit in that still have a greater benefit in that sense and it's especially true over time sense and it's especially true over time sense and it's especially true over time you know might not be in the moment but you know might not be in the moment but you know might not be in the moment but if you talk about like for the rest of if you talk about like for the rest of if you talk about like for the rest of the day if I do a heat therapy versus a the day if I do a heat therapy versus a the day if I do a heat therapy versus a cold therapy how do I feel the next cold therapy how do I feel the next cold therapy how do I feel the next morning things like that heat therapy morning things like that heat therapy morning things like that heat therapy seems to beat it out now what's seems to beat it out now what's seems to beat it out now what's interesting is that the next on the list interesting is that the next on the list interesting is that the next on the list of the different therapy types they were of the different therapy types they were of the different therapy types they were looking at after heat therapy was looking at after heat therapy was looking at after heat therapy was contrast water therapy which I find to contrast water therapy which I find to contrast water therapy which I find to be fascinating so that one is when you be fascinating so that one is when you be fascinating so that one is when you start with like you start with cold start with like you start with cold start with like you start with cold water and then you switch to hot water water and then you switch to hot water water and then you switch to hot water and so you you do the change in and so you you do the change in and so you you do the change in temperature you do the one for a little temperature you do the one for a little temperature you do the one for a little bit and then the other one I don't think bit and then the other one I don't think bit and then the other one I don't think you go back and forth and I I didn't you go back and forth and I I didn't you go back and forth and I I didn't find any suggestion that you like switch find any suggestion that you like switch
30:00find any suggestion that you like switch between the two repeatedly you don't get between the two repeatedly you don't get between the two repeatedly you don't get two tubs and jump back and forth I'm not two tubs and jump back and forth I'm not two tubs and jump back and forth I'm not so sure if you're if you have a hot tub so sure if you're if you have a hot tub so sure if you're if you have a hot tub and you live in the midwest in the and you live in the midwest in the and you live in the midwest in the winter your chances are you've done this winter your chances are you've done this winter your chances are you've done this just for fun at one point or another just for fun at one point or another just for fun at one point or another jumped in the snow and then went and jumped in the snow and then went and jumped in the snow and then went and jumped in the hot tub and got all the jumped in the hot tub and got all the jumped in the hot tub and got all the stinging Sensations well as it goes the stinging Sensations well as it goes the stinging Sensations well as it goes the I'm not recommending that for recovery I'm not recommending that for recovery I'm not recommending that for recovery but contrast water therapy seems to be but contrast water therapy seems to be but contrast water therapy seems to be another one that has high value and one another one that has high value and one another one that has high value and one of the reasons why we can surmise that of the reasons why we can surmise that of the reasons why we can surmise that is because the cold followed by the heat is because the cold followed by the heat is because the cold followed by the heat has the effect of similar to like the has the effect of similar to like the has the effect of similar to like the recovery boots where everything recovery boots where everything recovery boots where everything constricts in the cold and then you not constricts in the cold and then you not constricts in the cold and then you not long after that subject your your body long after that subject your your body long after that subject your your body back to heat therapy and everything then back to heat therapy and everything then back to heat therapy and everything then expands and the blood flow releases expands and the blood flow releases expands and the blood flow releases again so so it's almost like squeezing again so so it's almost like squeezing again so so it's almost like squeezing out the bad blood and then letting the out the bad blood and then letting the out the bad blood and then letting the good blood flow good blood flow good blood flow um that tends to be the reason why um that tends to be the reason why um that tends to be the reason why contrast water therapy can be helpful in contrast water therapy can be helpful in contrast water therapy can be helpful in the same sense that uh the same sense that uh the same sense that uh compression recovery systems are helpful compression recovery systems are helpful compression recovery systems are helpful so that was interesting I looked at
31:00so that was interesting I looked at so that was interesting I looked at another one then just try to kind of get another one then just try to kind of get another one then just try to kind of get a more uh more precise examination that a more uh more precise examination that a more uh more precise examination that was just a meta-analysis which you know was just a meta-analysis which you know was just a meta-analysis which you know lots of generalizations but not always lots of generalizations but not always lots of generalizations but not always the case in every single situation so the case in every single situation so the case in every single situation so looking at another 2022 study here Cold looking at another 2022 study here Cold looking at another 2022 study here Cold versus heat for Recovery versus heat for Recovery versus heat for Recovery um they found in that instance that um they found in that instance that um they found in that instance that Cold's main benefit this is really key Cold's main benefit this is really key Cold's main benefit this is really key here now if I draw one big conclusion here now if I draw one big conclusion here now if I draw one big conclusion here if cold therapy is beneficial in here if cold therapy is beneficial in here if cold therapy is beneficial in some of those instances we mentioned some of those instances we mentioned some of those instances we mentioned like hot conditions or um with greater like hot conditions or um with greater like hot conditions or um with greater uh greater traumatic injuries of some uh greater traumatic injuries of some uh greater traumatic injuries of some kind the benefit is almost only or kind the benefit is almost only or kind the benefit is almost only or primarily at least in immediacy so if I primarily at least in immediacy so if I primarily at least in immediacy so if I run a workout in very hot conditions run a workout in very hot conditions run a workout in very hot conditions jump in a cold tub for 10 minutes right jump in a cold tub for 10 minutes right jump in a cold tub for 10 minutes right afterward is great if I wait five hours afterward is great if I wait five hours afterward is great if I wait five hours it's not really going to help me anymore it's not really going to help me anymore it's not really going to help me anymore certainly not going to have the effect certainly not going to have the effect certainly not going to have the effect that it did would have had earlier that it did would have had earlier that it did would have had earlier whereas in in this particular study they whereas in in this particular study they whereas in in this particular study they draw the conclusion heat definitely has
32:00draw the conclusion heat definitely has draw the conclusion heat definitely has greater promise for improving recovery greater promise for improving recovery greater promise for improving recovery markers and some of those types of markers and some of those types of markers and some of those types of things we've been discussing however things we've been discussing however things we've been discussing however as as it happens heat therapy is as as it happens heat therapy is as as it happens heat therapy is substantially less studied than cold substantially less studied than cold substantially less studied than cold therapy simply by the nature of it's therapy simply by the nature of it's therapy simply by the nature of it's just not generally been used as a just not generally been used as a just not generally been used as a recovery method usually heat therapy has recovery method usually heat therapy has recovery method usually heat therapy has been viewed as a pre-exercise method for been viewed as a pre-exercise method for been viewed as a pre-exercise method for like mobilizing loosening up and things like mobilizing loosening up and things like mobilizing loosening up and things so as a recovery method it's got promise so as a recovery method it's got promise so as a recovery method it's got promise but let's keep let's keep our head to but let's keep let's keep our head to but let's keep let's keep our head to the ground and study this further it's the ground and study this further it's the ground and study this further it's kind of the idea so what's my big uh my kind of the idea so what's my big uh my kind of the idea so what's my big uh my big conclusion here big conclusion here big conclusion here um as you know I like to draw um as you know I like to draw um as you know I like to draw General overarching conclusions to try General overarching conclusions to try General overarching conclusions to try to figure out how this how does this to figure out how this how does this to figure out how this how does this influence my behavior the first thing is influence my behavior the first thing is influence my behavior the first thing is I have I have I should mention I have I have I should mention I have I have I should mention um years ago um years ago um years ago stopped with cold post-run cold stopped with cold post-run cold stopped with cold post-run cold therapies therapies therapies um I found personally that I was um I found personally that I was um I found personally that I was noticing that if I had particular issues
33:00noticing that if I had particular issues noticing that if I had particular issues they seemed to they seemed to they seemed to not feel better the more I did cold not feel better the more I did cold not feel better the more I did cold therapies and when I wasn't doing cold therapies and when I wasn't doing cold therapies and when I wasn't doing cold therapies and instead was just focusing therapies and instead was just focusing therapies and instead was just focusing on mobility and flexibility and such I on mobility and flexibility and such I on mobility and flexibility and such I found that I felt better in a general found that I felt better in a general found that I felt better in a general sense sense sense um it was not measuring that with any um it was not measuring that with any um it was not measuring that with any Clarity but it supports certainly some Clarity but it supports certainly some Clarity but it supports certainly some of these things so I personally don't of these things so I personally don't of these things so I personally don't recommend any more recommend any more recommend any more um unless there's an acute scenario like um unless there's an acute scenario like um unless there's an acute scenario like I mentioned that a cold therapy can help I mentioned that a cold therapy can help I mentioned that a cold therapy can help with blood flow where you have extreme with blood flow where you have extreme with blood flow where you have extreme inflammation but aside from things like inflammation but aside from things like inflammation but aside from things like that that that I don't recommend it and and for all of I don't recommend it and and for all of I don't recommend it and and for all of the reasons listed here but also because the reasons listed here but also because the reasons listed here but also because um we have to keep in mind that any of um we have to keep in mind that any of um we have to keep in mind that any of these types of therapies that are these types of therapies that are these types of therapies that are intended to uh coerce the body into intended to uh coerce the body into intended to uh coerce the body into doing something to better recover doing something to better recover doing something to better recover um we have to keep in mind that how the um we have to keep in mind that how the um we have to keep in mind that how the body recovers is multifaceted and so if
34:00body recovers is multifaceted and so if body recovers is multifaceted and so if the cold therapy does one thing with the cold therapy does one thing with the cold therapy does one thing with like swelling it's influencing other like swelling it's influencing other like swelling it's influencing other things other systems in a different way things other systems in a different way things other systems in a different way and we need all of those systems and we need all of those systems and we need all of those systems functioning well to recover fully so I functioning well to recover fully so I functioning well to recover fully so I keep that in mind with any of these keep that in mind with any of these keep that in mind with any of these types of things and I note that it's types of things and I note that it's types of things and I note that it's more important that my systems are all more important that my systems are all more important that my systems are all doing the things that they're supposed doing the things that they're supposed doing the things that they're supposed to be doing optimally then I you know to be doing optimally then I you know to be doing optimally then I you know have a little bit of pain relief from have a little bit of pain relief from have a little bit of pain relief from post-exercise so that's one thought then post-exercise so that's one thought then post-exercise so that's one thought then the heat side of it is now as I've been the heat side of it is now as I've been the heat side of it is now as I've been digging into the research more and more digging into the research more and more digging into the research more and more is compelling because is compelling because is compelling because when I think about what uh what helps me when I think about what uh what helps me when I think about what uh what helps me um just day to day the kind of stuff um just day to day the kind of stuff um just day to day the kind of stuff that like you know a little bit of heat that like you know a little bit of heat that like you know a little bit of heat therapy like some hot tub uh for 10 or therapy like some hot tub uh for 10 or therapy like some hot tub uh for 10 or 15 minutes I don't have 30 to 45 minutes 15 minutes I don't have 30 to 45 minutes 15 minutes I don't have 30 to 45 minutes to be in a hot tub ever but um if I did to be in a hot tub ever but um if I did to be in a hot tub ever but um if I did 10 to 15 minutes in a hot tub 10 to 15 minutes in a hot tub 10 to 15 minutes in a hot tub um especially if it's something that I um especially if it's something that I um especially if it's something that I can do like a few days early in the week can do like a few days early in the week can do like a few days early in the week and then you know I've got a race at the
35:00and then you know I've got a race at the and then you know I've got a race at the end of the week things like that that end of the week things like that that end of the week things like that that seems to be something worth exploring seems to be something worth exploring seems to be something worth exploring simply because the recovery benefit is simply because the recovery benefit is simply because the recovery benefit is so clearly measured in so many instances so clearly measured in so many instances so clearly measured in so many instances now the thing that I just I'm always now the thing that I just I'm always now the thing that I just I'm always talking about is we go back to what am I talking about is we go back to what am I talking about is we go back to what am I trying to accomplish here because if trying to accomplish here because if trying to accomplish here because if performance is my goal then heat therapy performance is my goal then heat therapy performance is my goal then heat therapy in close proximity is a bad idea so if in close proximity is a bad idea so if in close proximity is a bad idea so if recovery is my goal then I don't really recovery is my goal then I don't really recovery is my goal then I don't really worry too much about performance if if worry too much about performance if if worry too much about performance if if I'm not worried too much about I'm not worried too much about I'm not worried too much about performance then I can I can experiment performance then I can I can experiment performance then I can I can experiment with these things a little bit more but with these things a little bit more but with these things a little bit more but as mentioned when we're talking about as mentioned when we're talking about as mentioned when we're talking about racing and competing and I'm trying to racing and competing and I'm trying to racing and competing and I'm trying to run my best then I need to use the run my best then I need to use the run my best then I need to use the therapy accordingly therapy accordingly therapy accordingly I will say this in general as we're I will say this in general as we're I will say this in general as we're looking at these recovery methods now in looking at these recovery methods now in looking at these recovery methods now in this series this series this series these things are fairly natural things these things are fairly natural things these things are fairly natural things just hot cold temperature wise stuff just hot cold temperature wise stuff just hot cold temperature wise stuff however there are many others as we're going to
36:00there are many others as we're going to start getting into some of them when we start getting into some of them when we start getting into some of them when we talk about nutritional impact and or talk about nutritional impact and or talk about nutritional impact and or metabolic factors those types of things metabolic factors those types of things metabolic factors those types of things are now potentially altering my internal are now potentially altering my internal are now potentially altering my internal chemistry or biology in some small way chemistry or biology in some small way chemistry or biology in some small way and raises some additional concerns so and raises some additional concerns so and raises some additional concerns so we'll get into some more of that and I we'll get into some more of that and I we'll get into some more of that and I hope that you stay tuned with the series hope that you stay tuned with the series hope that you stay tuned with the series because we've got a lot more still to because we've got a lot more still to because we've got a lot more still to come on our recovery methods examination come on our recovery methods examination come on our recovery methods examination but for now but for now but for now let's get on to the world of running let's get on to the world of running let's get on to the world of running [Music] [Music] well there are a lot of exciting things well there are a lot of exciting things well there are a lot of exciting things to cover to cover to cover and I'm not so sure that we can do all and I'm not so sure that we can do all and I'm not so sure that we can do all of them full Justice because there's so of them full Justice because there's so of them full Justice because there's so much that happened just in a single much that happened just in a single much that happened just in a single weekend as it were weekend as it were weekend as it were um at the exciting level of like um at the exciting level of like um at the exciting level of like Championship level stuff now this time Championship level stuff now this time Championship level stuff now this time in the year there's a lot of weirdness
37:00in the year there's a lot of weirdness in the year there's a lot of weirdness around running uh related stuff because around running uh related stuff because around running uh related stuff because you've got a lot of Big Time road races you've got a lot of Big Time road races you've got a lot of Big Time road races happening but then you also have indoor happening but then you also have indoor happening but then you also have indoor track and field championships going on track and field championships going on track and field championships going on at various levels at various levels at various levels um this is not an indoor track and field um this is not an indoor track and field um this is not an indoor track and field world championship year but there's world championship year but there's world championship year but there's still National level and Regional level still National level and Regional level still National level and Regional level championships and then you also have championships and then you also have championships and then you also have World cross country championships World cross country championships World cross country championships happening so we're on the roads we're on happening so we're on the roads we're on happening so we're on the roads we're on the track indoors and we're out on you the track indoors and we're out on you the track indoors and we're out on you know that well it's not Trails but the know that well it's not Trails but the know that well it's not Trails but the course for cross country so that that's course for cross country so that that's course for cross country so that that's always kind of makes for just a fun mix always kind of makes for just a fun mix always kind of makes for just a fun mix of things and especially uh Runners who of things and especially uh Runners who of things and especially uh Runners who like to kind of follow all all aspects like to kind of follow all all aspects like to kind of follow all all aspects of the sport they get a heavy dose of a of the sport they get a heavy dose of a of the sport they get a heavy dose of a little bit of everything which is kind little bit of everything which is kind little bit of everything which is kind of cool so let's start with the USA of cool so let's start with the USA of cool so let's start with the USA Track and Field indoor championships and Track and Field indoor championships and Track and Field indoor championships and this was this was this was I guess I guess I would say it like this I guess I guess I would say it like this I guess I guess I would say it like this it was kind of a disappointment uh in it was kind of a disappointment uh in it was kind of a disappointment uh in terms of terms of terms of um um who showed up not that the people who who showed up not that the people who who showed up not that the people who showed up weren't a disappointment they showed up weren't a disappointment they showed up weren't a disappointment they were not but we would have loved to as
38:00were not but we would have loved to as were not but we would have loved to as we always love to see with championship we always love to see with championship we always love to see with championship level events level events level events um the smattering of of everyone and in um the smattering of of everyone and in um the smattering of of everyone and in this instance a lot of people just sat this instance a lot of people just sat this instance a lot of people just sat the meat out I mean there's there's a the meat out I mean there's there's a the meat out I mean there's there's a couple reasons and I will tell you from couple reasons and I will tell you from couple reasons and I will tell you from some personal anecdotes with uh not me some personal anecdotes with uh not me some personal anecdotes with uh not me personally I guess uh from other people personally I guess uh from other people personally I guess uh from other people telling me about their experiences telling me about their experiences telling me about their experiences um there are a lot of Runners especially um there are a lot of Runners especially um there are a lot of Runners especially upper tier Runners who do not like USA upper tier Runners who do not like USA upper tier Runners who do not like USA Track and Field indoor championships for Track and Field indoor championships for Track and Field indoor championships for two reasons the main one the one that is two reasons the main one the one that is two reasons the main one the one that is a little bit more I guess you could say a little bit more I guess you could say a little bit more I guess you could say controversial is they have been hosting controversial is they have been hosting controversial is they have been hosting the US indoor championships in the US indoor championships in the US indoor championships in Albuquerque Albuquerque Albuquerque where's Albuquerque New Mexico where's Albuquerque New Mexico where's Albuquerque New Mexico um it it's at elevation it's like 3 500 um it it's at elevation it's like 3 500 um it it's at elevation it's like 3 500 feet or something and the runners don't feet or something and the runners don't feet or something and the runners don't like it especially the distance Runners like it especially the distance Runners like it especially the distance Runners do not like having Championship level do not like having Championship level do not like having Championship level events at elevation that's high enough events at elevation that's high enough events at elevation that's high enough to impact to impact to impact um them and so you get a lot of Runners um them and so you get a lot of Runners um them and so you get a lot of Runners who are like eh I'd rather just not do who are like eh I'd rather just not do who are like eh I'd rather just not do that that um especially because this is not a
39:00um especially because this is not a um especially because this is not a world championship indoor world world championship indoor world world championship indoor world championship year which means that the championship year which means that the championship year which means that the US level Championship doesn't qualify US level Championship doesn't qualify US level Championship doesn't qualify the runners for anything in particular the runners for anything in particular the runners for anything in particular insofar as you can certainly influence insofar as you can certainly influence insofar as you can certainly influence your world rankings but they're not your world rankings but they're not your world rankings but they're not concerned about that at this moment concerned about that at this moment concerned about that at this moment because it's all indoor stuff there's no because it's all indoor stuff there's no because it's all indoor stuff there's no indoor World Championship so you get indoor World Championship so you get indoor World Championship so you get these you get these Runners basically these you get these Runners basically these you get these Runners basically saying I'm just going to sit this one saying I'm just going to sit this one saying I'm just going to sit this one out and so it's kind of more of a out and so it's kind of more of a out and so it's kind of more of a low-key year in terms of Championship low-key year in terms of Championship low-key year in terms of Championship level stuff now that was more of a level stuff now that was more of a level stuff now that was more of a preface than you needed but that's the preface than you needed but that's the preface than you needed but that's the nature of the situation still an nature of the situation still an nature of the situation still an exciting meet and lots of fun stuff to exciting meet and lots of fun stuff to exciting meet and lots of fun stuff to see and I always enjoy especially at see and I always enjoy especially at see and I always enjoy especially at this type of this type of dynamic this type of this type of dynamic this type of this type of dynamic getting a chance to see like some new getting a chance to see like some new getting a chance to see like some new faces faces faces um and some people kind of rising up in um and some people kind of rising up in um and some people kind of rising up in the ranks and where they're coming from the ranks and where they're coming from the ranks and where they're coming from and where they're headed and so a good and where they're headed and so a good and where they're headed and so a good example here is on the men's side Sam example here is on the men's side Sam example here is on the men's side Sam prakle prakle prakle uh has has been on the scene and has uh has has been on the scene and has uh has has been on the scene and has been rising on the scene for a bit now
40:00been rising on the scene for a bit now been rising on the scene for a bit now but now took on a nice kind of uh but now took on a nice kind of uh but now took on a nice kind of uh storming to the Forefront where if storming to the Forefront where if storming to the Forefront where if there's a dearth in the U.S there's a dearth in the U.S there's a dearth in the U.S championships uh from many athletes not championships uh from many athletes not championships uh from many athletes not participating Sam pragel took full participating Sam pragel took full participating Sam pragel took full advantage by winning the 3000 meters on advantage by winning the 3000 meters on advantage by winning the 3000 meters on Friday and then coming back to win the Friday and then coming back to win the Friday and then coming back to win the 1500 meters the next day on Saturday 1500 meters the next day on Saturday 1500 meters the next day on Saturday which thoroughly exciting so he goes which thoroughly exciting so he goes which thoroughly exciting so he goes from from from he hasn't won a U.S title to winning two he hasn't won a U.S title to winning two he hasn't won a U.S title to winning two of them in one meet which is fun of them in one meet which is fun of them in one meet which is fun um um and I should mention in the midst of and I should mention in the midst of and I should mention in the midst of some unfortunate controversy as well so some unfortunate controversy as well so some unfortunate controversy as well so let's talk about that briefly here let's talk about that briefly here let's talk about that briefly here because the nature of the situation is because the nature of the situation is because the nature of the situation is such that in the running side of things such that in the running side of things such that in the running side of things people feel pretty strongly that preco people feel pretty strongly that preco people feel pretty strongly that preco shouldn't have been the winner of the shouldn't have been the winner of the shouldn't have been the winner of the 1500 meter not because of anything he 1500 meter not because of anything he 1500 meter not because of anything he did but because the actual winner in did but because the actual winner in did but because the actual winner in terms of during the race was Josh terms of during the race was Josh terms of during the race was Josh Thompson of bottom and Track Club Josh Thompson of bottom and Track Club Josh Thompson of bottom and Track Club Josh Thompson was disqualified after the fact Thompson was disqualified after the fact Thompson was disqualified after the fact and so preco having finished in second
41:00and so preco having finished in second and so preco having finished in second ended up with the title now what ended up with the title now what ended up with the title now what happened was Josh Thompson coming around happened was Josh Thompson coming around happened was Josh Thompson coming around the final curve was passing in lane two the final curve was passing in lane two the final curve was passing in lane two around Henry Wynn around Henry Wynn around Henry Wynn and started kind of edging over him in and started kind of edging over him in and started kind of edging over him in front of him uh over his shoulder and as front of him uh over his shoulder and as front of him uh over his shoulder and as he was doing that he was doing that he was doing that he was cutting him off a little bit now he was cutting him off a little bit now he was cutting him off a little bit now I should mention Henry Nguyen was also I should mention Henry Nguyen was also I should mention Henry Nguyen was also slowing down Josh Thompson was not like slowing down Josh Thompson was not like slowing down Josh Thompson was not like cutting him off while Henry Winn was cutting him off while Henry Winn was cutting him off while Henry Winn was like overtaking him it was the opposite like overtaking him it was the opposite like overtaking him it was the opposite Josh Thompson was coming to buy Henry Josh Thompson was coming to buy Henry Josh Thompson was coming to buy Henry wind cut in front of him just a little wind cut in front of him just a little wind cut in front of him just a little tight Henry Wynn put out his hand like tight Henry Wynn put out his hand like tight Henry Wynn put out his hand like you know the hey I'm here nudged him you know the hey I'm here nudged him you know the hey I'm here nudged him forward but wind was going backwards so forward but wind was going backwards so forward but wind was going backwards so this is where the controversy is is this is where the controversy is is this is where the controversy is is because everyone's looking at that and because everyone's looking at that and because everyone's looking at that and they're saying even if Josh Thompson they're saying even if Josh Thompson they're saying even if Josh Thompson slightly obstructed win there he did not slightly obstructed win there he did not slightly obstructed win there he did not obstruct wins progress because wind obstruct wins progress because wind obstruct wins progress because wind wasn't making forward progress on Josh wasn't making forward progress on Josh wasn't making forward progress on Josh Thompson at the time so Josh Thompson's Thompson at the time so Josh Thompson's Thompson at the time so Josh Thompson's disqualified for that Henry win ends up disqualified for that Henry win ends up disqualified for that Henry win ends up uh what it ended up in third place
42:00uh what it ended up in third place uh what it ended up in third place um because Sam prickle was coming along um because Sam prickle was coming along um because Sam prickle was coming along fast on the outside as well but Josh fast on the outside as well but Josh fast on the outside as well but Josh Thompson was the clear winner in that Thompson was the clear winner in that Thompson was the clear winner in that instance until the disqualification instance until the disqualification instance until the disqualification happened so a bummer for Thompson and happened so a bummer for Thompson and happened so a bummer for Thompson and everyone's kind of ranting about it uh everyone's kind of ranting about it uh everyone's kind of ranting about it uh the let's run guys the let's run guys the let's run guys um founder uh he said posted a video um founder uh he said posted a video um founder uh he said posted a video where he like shows the footage and where he like shows the footage and where he like shows the footage and talks about what's happening and he's talks about what's happening and he's talks about what's happening and he's like this is why it's not a not a good like this is why it's not a not a good like this is why it's not a not a good DQ he clearly felt strongly about it so DQ he clearly felt strongly about it so DQ he clearly felt strongly about it so if you want to actually see it it's kind if you want to actually see it it's kind if you want to actually see it it's kind of fun to go back and watch these races of fun to go back and watch these races of fun to go back and watch these races in general but if you want to try to see in general but if you want to try to see in general but if you want to try to see whatever it's talking about there you whatever it's talking about there you whatever it's talking about there you can certainly check out the men's 1500 can certainly check out the men's 1500 can certainly check out the men's 1500 meter final so that was that was meter final so that was that was meter final so that was that was unfortunate but unfortunate but unfortunate but um congrats to Sam praco for the double um congrats to Sam praco for the double um congrats to Sam praco for the double Victory and he takes you know takes the Victory and he takes you know takes the Victory and he takes you know takes the two titles and that's impressive but two titles and that's impressive but two titles and that's impressive but some others uh new on the scene of U.S some others uh new on the scene of U.S some others uh new on the scene of U.S titles uh Nikki hiltz in the 1500 Nia titles uh Nikki hiltz in the 1500 Nia titles uh Nikki hiltz in the 1500 Nia Aikens in the 800 meters and Val
43:00Aikens in the 800 meters and Val Aikens in the 800 meters and Val konstein who's an Olympic steeple Chaser konstein who's an Olympic steeple Chaser konstein who's an Olympic steeple Chaser took the 3 000 meters for the women in a took the 3 000 meters for the women in a took the 3 000 meters for the women in a nasty big kick as well very impressive nasty big kick as well very impressive nasty big kick as well very impressive stuff so that's that's a good quick stuff so that's that's a good quick stuff so that's that's a good quick summary for the distance inside at least summary for the distance inside at least summary for the distance inside at least of the U.S championships I should of the U.S championships I should of the U.S championships I should mention too uh Bryce Hopple took the win mention too uh Bryce Hopple took the win mention too uh Bryce Hopple took the win in the men's 800 which Bryce happel has in the men's 800 which Bryce happel has in the men's 800 which Bryce happel has also meddled at the world indoor also meddled at the world indoor also meddled at the world indoor championships he's got he's got a pretty championships he's got he's got a pretty championships he's got he's got a pretty strong indoor track record so far and uh strong indoor track record so far and uh strong indoor track record so far and uh took another U.S title for himself there took another U.S title for himself there took another U.S title for himself there um it was an it was a decently strong um it was an it was a decently strong um it was an it was a decently strong field in the men's 800 Isaiah Harris was field in the men's 800 Isaiah Harris was field in the men's 800 Isaiah Harris was in there too also one of the top in there too also one of the top in there too also one of the top contenders in the US in the 800 meters contenders in the US in the 800 meters contenders in the US in the 800 meters and so uh it wasn't like a blisteringly and so uh it wasn't like a blisteringly and so uh it wasn't like a blisteringly fast race uh but I'm remembering that fast race uh but I'm remembering that fast race uh but I'm remembering that there's at slight elevation and Bryce there's at slight elevation and Bryce there's at slight elevation and Bryce Apple ran a season best and certainly is Apple ran a season best and certainly is Apple ran a season best and certainly is looking strong again this season so that looking strong again this season so that looking strong again this season so that was impressive was impressive was impressive okay so that concludes the U.S
44:00okay so that concludes the U.S okay so that concludes the U.S championships at least at the moment and championships at least at the moment and championships at least at the moment and next up uh let's go over to Andy with uh next up uh let's go over to Andy with uh next up uh let's go over to Andy with uh some Ultra marathoning Camille Herron some Ultra marathoning Camille Herron some Ultra marathoning Camille Herron has done it yet again she ran another has done it yet again she ran another has done it yet again she ran another world record incredible it was at the world record incredible it was at the world record incredible it was at the Raven 24 hour track Ultra okay it's a Raven 24 hour track Ultra okay it's a Raven 24 hour track Ultra okay it's a new track 12 hour and 100 mile world and new track 12 hour and 100 mile world and new track 12 hour and 100 mile world and American record and Masters record since American record and Masters record since American record and Masters record since she's now competing as a masters and she's now competing as a masters and she's now competing as a masters and this is Camille's third time over 150k this is Camille's third time over 150k this is Camille's third time over 150k for 12 hours and sub 13 hours for 100 for 12 hours and sub 13 hours for 100 for 12 hours and sub 13 hours for 100 miles this is incredible like absolutely miles this is incredible like absolutely miles this is incredible like absolutely mind-blowing to give you a little bit of mind-blowing to give you a little bit of mind-blowing to give you a little bit of perspective she ran the 12 hours in perspective she ran the 12 hours in perspective she ran the 12 hours in 93.473 miles or 150.4 kilometers and 93.473 miles or 150.4 kilometers and 93.473 miles or 150.4 kilometers and that's 742 per mile or 447 per kilometer that's 742 per mile or 447 per kilometer that's 742 per mile or 447 per kilometer and then the Hundred Mile was 160 and then the Hundred Mile was 160 and then the Hundred Mile was 160 kilometers of course and then the time
45:00kilometers of course and then the time kilometers of course and then the time was 12 50 to 50. that's 744 per mile and was 12 50 to 50. that's 744 per mile and was 12 50 to 50. that's 744 per mile and 448 per kilometer this is like Speedy 448 per kilometer this is like Speedy 448 per kilometer this is like Speedy fast especially going for this long this fast especially going for this long this fast especially going for this long this was of course on a track but she says was of course on a track but she says was of course on a track but she says that it's tougher to run this kind of that it's tougher to run this kind of that it's tougher to run this kind of distance on a track than on the road or distance on a track than on the road or distance on a track than on the road or Trail for the ultra distances and I did Trail for the ultra distances and I did Trail for the ultra distances and I did want to mention just a little side note want to mention just a little side note want to mention just a little side note that Lululemon is her new sponsor so that Lululemon is her new sponsor so that Lululemon is her new sponsor so Lululemon has been stepping it up and Lululemon has been stepping it up and Lululemon has been stepping it up and sponsoring Runners more which is really sponsoring Runners more which is really sponsoring Runners more which is really cool to see so congratulations to cool to see so congratulations to cool to see so congratulations to Camille Herron on yet another world Camille Herron on yet another world Camille Herron on yet another world record so Camille Herron does all the record so Camille Herron does all the record so Camille Herron does all the things really well and then on on the things really well and then on on the things really well and then on on the ultra side so that's impressive and I ultra side so that's impressive and I ultra side so that's impressive and I just I find as Andy mentioned that uh just I find as Andy mentioned that uh just I find as Andy mentioned that uh being both at the Masters level yet being both at the Masters level yet being both at the Masters level yet setting World Records U.S records and setting World Records U.S records and setting World Records U.S records and such running her best ever it's just such running her best ever it's just such running her best ever it's just inspiring it's great so very cool now inspiring it's great so very cool now inspiring it's great so very cool now speaking of inspiring greatness the
46:00speaking of inspiring greatness the speaking of inspiring greatness the world cross country championships is one world cross country championships is one world cross country championships is one of my favorite kinds of races because of my favorite kinds of races because of my favorite kinds of races because it's just a very different race than any it's just a very different race than any it's just a very different race than any of the other ones really out there in of the other ones really out there in of the other ones really out there in terms of terms of world-class raising situations and the world-class raising situations and the world-class raising situations and the reason why it's so different I you know reason why it's so different I you know reason why it's so different I you know I don't know if I can totally pinpoint I don't know if I can totally pinpoint I don't know if I can totally pinpoint it but World cross country is kind of it but World cross country is kind of it but World cross country is kind of like an equalizer for a lot of Runners like an equalizer for a lot of Runners like an equalizer for a lot of Runners where you take like these just these where you take like these just these where you take like these just these dominant forces like letezmber day for dominant forces like letezmber day for dominant forces like letezmber day for the women or Joshua chaptage for the men the women or Joshua chaptage for the men the women or Joshua chaptage for the men you know like these track runners road you know like these track runners road you know like these track runners road runners who can just do all the things runners who can just do all the things runners who can just do all the things faster than everyone else um I use those faster than everyone else um I use those faster than everyone else um I use those two as examples because they both hold two as examples because they both hold two as examples because they both hold multiple World Records currently so that multiple World Records currently so that multiple World Records currently so that you know they come out and run these you know they come out and run these you know they come out and run these races and by no means have any kind of races and by no means have any kind of races and by no means have any kind of assurance of Victory or at least not assurance of Victory or at least not assurance of Victory or at least not usually so it makes for an exciting usually so it makes for an exciting usually so it makes for an exciting thing also you get in World cross thing also you get in World cross thing also you get in World cross country you get a lot of instances of
47:00country you get a lot of instances of country you get a lot of instances of Champions who are Runners you've barely Champions who are Runners you've barely Champions who are Runners you've barely heard of they come out of the word Works heard of they come out of the word Works heard of they come out of the word Works they just seem to be able to do the they just seem to be able to do the they just seem to be able to do the cross-country thing at a level that cross-country thing at a level that cross-country thing at a level that others can't always and so it's exciting others can't always and so it's exciting others can't always and so it's exciting now on the women's side there was no now on the women's side there was no now on the women's side there was no shortage of drama shortage of drama shortage of drama because what looked like a clear because what looked like a clear because what looked like a clear favorite let's talk about gide of favorite let's talk about gide of favorite let's talk about gide of Ethiopia was in the race and has won Ethiopia was in the race and has won Ethiopia was in the race and has won multiple World cross-country Junior multiple World cross-country Junior multiple World cross-country Junior titles titles titles um um and is herself the current world record and is herself the current world record and is herself the current world record holder in the 5000 meters 10 000 meters holder in the 5000 meters 10 000 meters holder in the 5000 meters 10 000 meters on the track and the half marathon and on the track and the half marathon and on the track and the half marathon and so gide can do like all the stuff at the so gide can do like all the stuff at the so gide can do like all the stuff at the best possible level best possible level best possible level um so when she's in the race and she um so when she's in the race and she um so when she's in the race and she clearly is just running really well clearly is just running really well clearly is just running really well remember her debut marathon is the remember her debut marathon is the remember her debut marathon is the fastest debut marathon of all time as fastest debut marathon of all time as fastest debut marathon of all time as well so she she's got the stuff well so she she's got the stuff well so she she's got the stuff um and and is the clear favorite in a um and and is the clear favorite in a um and and is the clear favorite in a situation like this as she as well she situation like this as she as well she situation like this as she as well she ought ought ought so she proves that she is a dominant
48:00so she proves that she is a dominant so she proves that she is a dominant force in running in in general in all force in running in in general in all force in running in in general in all things with about 2k to go they do a things with about 2k to go they do a things with about 2k to go they do a loop uh in Cross Country they always do loop uh in Cross Country they always do loop uh in Cross Country they always do a loop usually it's about a 2K Loop a loop usually it's about a 2K Loop a loop usually it's about a 2K Loop um and so they're on their last 2K Loop um and so they're on their last 2K Loop um and so they're on their last 2K Loop for the women and shortly after that she for the women and shortly after that she for the women and shortly after that she takes charge takes the lead and starts takes charge takes the lead and starts takes charge takes the lead and starts storming ahead in fact in fact she makes storming ahead in fact in fact she makes storming ahead in fact in fact she makes her move up a hill which is always a her move up a hill which is always a her move up a hill which is always a great time in Cross Country to make a great time in Cross Country to make a great time in Cross Country to make a move because it just breaks the spirits move because it just breaks the spirits move because it just breaks the spirits of everyone around you and you know if of everyone around you and you know if of everyone around you and you know if if it doesn't break your body as well if it doesn't break your body as well if it doesn't break your body as well then it's great if it breaks your body then it's great if it breaks your body then it's great if it breaks your body then it was a bad choice so it looked then it was a bad choice so it looked then it was a bad choice so it looked like a great choice for gide because she like a great choice for gide because she like a great choice for gide because she just uh pulls to a sizable lead just uh pulls to a sizable lead just uh pulls to a sizable lead however with a few hundred meters left however with a few hundred meters left however with a few hundred meters left in the race she is clearly not feeling in the race she is clearly not feeling in the race she is clearly not feeling so hot anymore and apparently Beatrice so hot anymore and apparently Beatrice so hot anymore and apparently Beatrice chebet of Kenya chebet of Kenya chebet of Kenya was detecting the weakness she was was detecting the weakness she was was detecting the weakness she was smelling blood in the water smelling blood in the water smelling blood in the water um because she at one point after the um because she at one point after the um because she at one point after the fact in an interview she's like yeah I fact in an interview she's like yeah I fact in an interview she's like yeah I just basically figured you know I was
49:00just basically figured you know I was just basically figured you know I was going to let her have it because I just going to let her have it because I just going to let her have it because I just I couldn't keep up with her and she was I couldn't keep up with her and she was I couldn't keep up with her and she was charging ahead but then you know as charging ahead but then you know as charging ahead but then you know as she's looking ahead and noticing things she's looking ahead and noticing things she's looking ahead and noticing things aren't looking so great anymore or at aren't looking so great anymore or at aren't looking so great anymore or at least not so insurmountable she gets least not so insurmountable she gets least not so insurmountable she gets renewed Vigor and starts pressing on and renewed Vigor and starts pressing on and renewed Vigor and starts pressing on and it was I it's hard to tell from the it was I it's hard to tell from the it was I it's hard to tell from the footage but it's like maybe 30 meters footage but it's like maybe 30 meters footage but it's like maybe 30 meters from the Finish Line Tibet catches gide from the Finish Line Tibet catches gide from the Finish Line Tibet catches gide and at about the moment she catches her and at about the moment she catches her and at about the moment she catches her gide drops bam hits the dirt and gide drops bam hits the dirt and gide drops bam hits the dirt and Chipette goes on to win the race and Chipette goes on to win the race and Chipette goes on to win the race and it's like what just happened D-Day looks it's like what just happened D-Day looks it's like what just happened D-Day looks like she's clearly struggling a little like she's clearly struggling a little like she's clearly struggling a little bit but then there's like a slight bit but then there's like a slight bit but then there's like a slight wobble and boom she's down so that's wobble and boom she's down so that's wobble and boom she's down so that's distressing and and it looks terrible distressing and and it looks terrible distressing and and it looks terrible you know on film because she just goes you know on film because she just goes you know on film because she just goes from like she's winning the race she's from like she's winning the race she's from like she's winning the race she's about to win the title and gets passed about to win the title and gets passed about to win the title and gets passed and drops and so apparently a couple of and drops and so apparently a couple of and drops and so apparently a couple of Ethiopian officials with the Ethiopian Ethiopian officials with the Ethiopian Ethiopian officials with the Ethiopian team team team um jump out on the course to help her up um jump out on the course to help her up um jump out on the course to help her up you know who knows what's going on there you know who knows what's going on there you know who knows what's going on there and she gets up and she's she's
50:00and she gets up and she's she's and she gets up and she's she's coherent enough that she knows she's you coherent enough that she knows she's you coherent enough that she knows she's you know she continues then moving again and know she continues then moving again and know she continues then moving again and she ends up crossing the Finish Line I she ends up crossing the Finish Line I she ends up crossing the Finish Line I don't know exactly what place she was in don't know exactly what place she was in don't know exactly what place she was in at that moment at that moment at that moment um but the unfortunate thing is she was um but the unfortunate thing is she was um but the unfortunate thing is she was helped up by non-participants by helped up by non-participants by helped up by non-participants by officials which then automatically officials which then automatically officials which then automatically disqualifies you from the race so even disqualifies you from the race so even disqualifies you from the race so even though she ended up crossing the Finish though she ended up crossing the Finish though she ended up crossing the Finish Line it's like nice you know to Line it's like nice you know to Line it's like nice you know to inspiring to get up after you know fall inspiring to get up after you know fall inspiring to get up after you know fall and losing the chance at the title yet and losing the chance at the title yet and losing the chance at the title yet she still got up and finished the race she still got up and finished the race she still got up and finished the race but she got disqualified because of the but she got disqualified because of the but she got disqualified because of the help from the officials that's this help from the officials that's this help from the officials that's this there's a rule here and so this is this there's a rule here and so this is this there's a rule here and so this is this is what always happens um you see this a is what always happens um you see this a is what always happens um you see this a lot in videos in Cross Country lot in videos in Cross Country lot in videos in Cross Country especially where it's like a runner especially where it's like a runner especially where it's like a runner collapses near the finish line and the collapses near the finish line and the collapses near the finish line and the coaches come running out there but or coaches come running out there but or coaches come running out there but or the the parents rather come running out the the parents rather come running out the the parents rather come running out there because they want to help right there because they want to help right there because they want to help right and the coach is screaming at the and the coach is screaming at the and the coach is screaming at the parents don't touch them don't touch parents don't touch them don't touch parents don't touch them don't touch them like you can stand next to him and them like you can stand next to him and them like you can stand next to him and yell at him all you want but don't touch yell at him all you want but don't touch yell at him all you want but don't touch the runners uh because the moment the the runners uh because the moment the the runners uh because the moment the that uh non-participant touches the
51:00that uh non-participant touches the that uh non-participant touches the runners they're disqualified so at the runners they're disqualified so at the runners they're disqualified so at the world cross country championships world cross country championships world cross country championships apparently it happens then too so gide apparently it happens then too so gide apparently it happens then too so gide gets the DQ chubett gets to win for gets the DQ chubett gets to win for gets the DQ chubett gets to win for Kenya and just a very impressive finish Kenya and just a very impressive finish Kenya and just a very impressive finish and and and Kenya goes on to win the team title for Kenya goes on to win the team title for Kenya goes on to win the team title for the for the women which is something the for the women which is something the for the women which is something that they are very familiar with Kenya that they are very familiar with Kenya that they are very familiar with Kenya wins a lot of cross-country titles for wins a lot of cross-country titles for wins a lot of cross-country titles for the women the women the women um um so that that being the case uh it should so that that being the case uh it should so that that being the case uh it should be noted because there's a question of be noted because there's a question of be noted because there's a question of well if gide would have uh not been well if gide would have uh not been well if gide would have uh not been disqualified and if they wouldn't have disqualified and if they wouldn't have disqualified and if they wouldn't have touched her and she could have just got touched her and she could have just got touched her and she could have just got up and finished would Ethiopia have won up and finished would Ethiopia have won up and finished would Ethiopia have won the race because they were doing really the race because they were doing really the race because they were doing really well as it turns out they still wouldn't well as it turns out they still wouldn't well as it turns out they still wouldn't have won based on her finished position have won based on her finished position have won based on her finished position so if she would have finished and not so if she would have finished and not so if she would have finished and not been disqualified they Kenya would have been disqualified they Kenya would have been disqualified they Kenya would have won the race still by one point which is won the race still by one point which is won the race still by one point which is not a lot in cross country that's one not a lot in cross country that's one not a lot in cross country that's one place so as it goes Kenya won uh and no place so as it goes Kenya won uh and no place so as it goes Kenya won uh and no no question about it now on the U.S side no question about it now on the U.S side no question about it now on the U.S side the U.S had some strong cross-country the U.S had some strong cross-country the U.S had some strong cross-country runners in the race uh this year and top
52:00runners in the race uh this year and top runners in the race uh this year and top U.S finishers were Edna kurgat who as U.S finishers were Edna kurgat who as U.S finishers were Edna kurgat who as mentioned uh has been has had a really mentioned uh has been has had a really mentioned uh has been has had a really strong last few months and then Wayne strong last few months and then Wayne strong last few months and then Wayne kalotti in uh so Edna kirgat in 18th kalotti in uh so Edna kirgat in 18th kalotti in uh so Edna kirgat in 18th Place overall Wayne kiladi in 22nd Place Place overall Wayne kiladi in 22nd Place Place overall Wayne kiladi in 22nd Place overall overall overall um for the USA so both impressive um for the USA so both impressive um for the USA so both impressive finishes Edna kurgat was she was really finishes Edna kurgat was she was really finishes Edna kurgat was she was really pleased with the top 20 finish as well pleased with the top 20 finish as well pleased with the top 20 finish as well she ought to be that's difficult to do she ought to be that's difficult to do she ought to be that's difficult to do at the world cross-country championships at the world cross-country championships at the world cross-country championships in all senses but Winnie colotti in all senses but Winnie colotti in all senses but Winnie colotti especially has been struggling lately especially has been struggling lately especially has been struggling lately and she must have run through some and she must have run through some and she must have run through some really unpleasant things because even at really unpleasant things because even at really unpleasant things because even at one point she said she was like almost one point she said she was like almost one point she said she was like almost delirious and uh like was hearing delirious and uh like was hearing delirious and uh like was hearing something that wasn't true and was something that wasn't true and was something that wasn't true and was confused but she still went on to run confused but she still went on to run confused but she still went on to run like an incredible performance so Props like an incredible performance so Props like an incredible performance so Props to both of those ladies for that finish to both of those ladies for that finish to both of those ladies for that finish and then on uh on the other side of and then on uh on the other side of and then on uh on the other side of things things things um um for Japan nazomi Tanaka has been just for Japan nazomi Tanaka has been just for Japan nazomi Tanaka has been just rocking it she's set the Japanese
53:00rocking it she's set the Japanese rocking it she's set the Japanese National Record in both the 1500 and the National Record in both the 1500 and the National Record in both the 1500 and the 3000 in indoor track and then went on to 3000 in indoor track and then went on to 3000 in indoor track and then went on to finish 14th Place overall in the world finish 14th Place overall in the world finish 14th Place overall in the world cross country championships which cross country championships which cross country championships which amounts to the best finish by a amounts to the best finish by a amounts to the best finish by a non-african-born runner in World cross non-african-born runner in World cross non-african-born runner in World cross country in the last 10 years which is country in the last 10 years which is country in the last 10 years which is and that's impressive nozomi Tanaka is and that's impressive nozomi Tanaka is and that's impressive nozomi Tanaka is one to watch she's still like which is one to watch she's still like which is one to watch she's still like which is like 21 years old she's very young like 21 years old she's very young like 21 years old she's very young um and just new to the scene really of um and just new to the scene really of um and just new to the scene really of international uh competition at this international uh competition at this international uh competition at this level so exciting to watch she's clearly level so exciting to watch she's clearly level so exciting to watch she's clearly got it and uh interesting to see how she got it and uh interesting to see how she got it and uh interesting to see how she does in the outdoor season on the track does in the outdoor season on the track does in the outdoor season on the track all right so for the men's race uh all right so for the men's race uh all right so for the men's race uh things were not no less exciting things were not no less exciting things were not no less exciting uh but the men's race had a unique issue uh but the men's race had a unique issue uh but the men's race had a unique issue which was if the women's race was super which was if the women's race was super which was if the women's race was super humid humid humid um which is part of the reason why uh um which is part of the reason why uh um which is part of the reason why uh you see things like gide's difficulties you see things like gide's difficulties you see things like gide's difficulties you know with hot humid races it's it you know with hot humid races it's it you know with hot humid races it's it makes it that much more difficult but on makes it that much more difficult but on makes it that much more difficult but on the men's race the humidity stopped or the men's race the humidity stopped or the men's race the humidity stopped or broke
54:00broke broke um because there's a giant storm coming um because there's a giant storm coming um because there's a giant storm coming and you can see it in the photos like it and you can see it in the photos like it and you can see it in the photos like it just looks it looks bad in the sky like just looks it looks bad in the sky like just looks it looks bad in the sky like tornado weather almost so they know the tornado weather almost so they know the tornado weather almost so they know the storms coming so they bumped the start storms coming so they bumped the start storms coming so they bumped the start of the men's race up 20 minutes it of the men's race up 20 minutes it of the men's race up 20 minutes it basically bumped it up as early as they basically bumped it up as early as they basically bumped it up as early as they could right after the women's race and could right after the women's race and could right after the women's race and then uh in doing that they were able to then uh in doing that they were able to then uh in doing that they were able to finish the race before the storm came finish the race before the storm came finish the race before the storm came but the initial stages of the storm were but the initial stages of the storm were but the initial stages of the storm were definitely upon them like crazy winds definitely upon them like crazy winds definitely upon them like crazy winds starting to blow near the end starting to blow near the end starting to blow near the end um um and then shortly after the finish of the and then shortly after the finish of the and then shortly after the finish of the men's race they had to kick everyone out men's race they had to kick everyone out men's race they had to kick everyone out like all the spectators and stuff like like all the spectators and stuff like like all the spectators and stuff like get off the course and then there's like get off the course and then there's like get off the course and then there's like this huge lightning wind rainstorm that this huge lightning wind rainstorm that this huge lightning wind rainstorm that happens happens happens um it didn't last very long blew through um it didn't last very long blew through um it didn't last very long blew through pretty quickly so anyway that that was pretty quickly so anyway that that was pretty quickly so anyway that that was kind of like some you know some drama kind of like some you know some drama kind of like some you know some drama some excitement but the race itself some excitement but the race itself some excitement but the race itself had more uh and so in this one in had more uh and so in this one in had more uh and so in this one in particular on the men's cross country particular on the men's cross country particular on the men's cross country there basically was a star-studded field there basically was a star-studded field there basically was a star-studded field of incredible
55:00of incredible of incredible uh talent and so it's always interesting uh talent and so it's always interesting uh talent and so it's always interesting to see how something like that unfolds to see how something like that unfolds to see how something like that unfolds and there were no disappointments here and there were no disappointments here and there were no disappointments here you have the likes of Joshua chapter you have the likes of Joshua chapter you have the likes of Joshua chapter gave Uganda world record holder and the gave Uganda world record holder and the gave Uganda world record holder and the five thousand ten thousand on the track five thousand ten thousand on the track five thousand ten thousand on the track Jeffrey Camero of Kenya who set the Jeffrey Camero of Kenya who set the Jeffrey Camero of Kenya who set the world record half marathon back in 2019 world record half marathon back in 2019 world record half marathon back in 2019 and then kibiot candy of Kenya also in and then kibiot candy of Kenya also in and then kibiot candy of Kenya also in the race who set the world half marathon the race who set the world half marathon the race who set the world half marathon record uh 30 seconds faster a year ago record uh 30 seconds faster a year ago record uh 30 seconds faster a year ago and then Barry Huawei Ethiopia in the and then Barry Huawei Ethiopia in the and then Barry Huawei Ethiopia in the race who is the Diamond League 5 000 race who is the Diamond League 5 000 race who is the Diamond League 5 000 meter national champion from the last meter national champion from the last meter national champion from the last Diamond League season and has been Diamond League season and has been Diamond League season and has been showing up big he's still young he's showing up big he's still young he's showing up big he's still young he's like 23 years old like 23 years old like 23 years old um showing up big and the track so he's um showing up big and the track so he's um showing up big and the track so he's coming out in cross country and then of coming out in cross country and then of coming out in cross country and then of course we've got Jacob kiplimo of Uganda course we've got Jacob kiplimo of Uganda course we've got Jacob kiplimo of Uganda who is the current world record holder who is the current world record holder who is the current world record holder in the half marathon and has multiple in the half marathon and has multiple in the half marathon and has multiple medals from uh outdoor track and the medals from uh outdoor track and the medals from uh outdoor track and the Olympics as well so this like this kind Olympics as well so this like this kind Olympics as well so this like this kind of a field and Salomon Borrego was in of a field and Salomon Borrego was in of a field and Salomon Borrego was in there too there too there too um gold medalist uh from the Olympics so
56:00um gold medalist uh from the Olympics so um gold medalist uh from the Olympics so you've got just incredible you've got just incredible you've got just incredible contemporary Talent like these guys are contemporary Talent like these guys are contemporary Talent like these guys are in the top of their game or at least in the top of their game or at least in the top of their game or at least near the top of their game all racing near the top of their game all racing near the top of their game all racing each other at the same time it's lots of each other at the same time it's lots of each other at the same time it's lots of fun well fun well fun well Joshua chapter gay flexed a bit late in Joshua chapter gay flexed a bit late in Joshua chapter gay flexed a bit late in the race and uh the race and uh the race and uh it helped mix things up some but it was it helped mix things up some but it was it helped mix things up some but it was Jacob kipolimo with about 2k to go again Jacob kipolimo with about 2k to go again Jacob kipolimo with about 2k to go again just like in the women's race just like in the women's race just like in the women's race um that was more like 1500 to go when he um that was more like 1500 to go when he um that was more like 1500 to go when he finally made the move but Jacob caplimo finally made the move but Jacob caplimo finally made the move but Jacob caplimo Powers up about 1500 meters to go and in Powers up about 1500 meters to go and in Powers up about 1500 meters to go and in a field like this to be able to separate a field like this to be able to separate a field like this to be able to separate yourself at that moment in the race that yourself at that moment in the race that yourself at that moment in the race that powerfully says something about you powerfully says something about you powerfully says something about you first of all capilimo's just got raw first of all capilimo's just got raw first of all capilimo's just got raw guts because he's making a bold move at guts because he's making a bold move at guts because he's making a bold move at a bold time but also the dude is a bold time but also the dude is a bold time but also the dude is seriously talented so completema runs seriously talented so completema runs seriously talented so completema runs away from a star-studded field with 1500 away from a star-studded field with 1500 away from a star-studded field with 1500 meters left in the race takes the title meters left in the race takes the title meters left in the race takes the title it's just incredible he wins by like it's just incredible he wins by like it's just incredible he wins by like nine seconds over Barry Huawei who might
57:00nine seconds over Barry Huawei who might nine seconds over Barry Huawei who might have been in this situation probably the have been in this situation probably the have been in this situation probably the least likely to finish in the top two or least likely to finish in the top two or least likely to finish in the top two or three to meddle in this race and yet he three to meddle in this race and yet he three to meddle in this race and yet he finishes second to Kip limo and it's finishes second to Kip limo and it's finishes second to Kip limo and it's another 11 seconds or so behind him to another 11 seconds or so behind him to another 11 seconds or so behind him to Joshua cheptagay who's in third right Joshua cheptagay who's in third right Joshua cheptagay who's in third right next to Jeffrey camoir of Kenya who's in next to Jeffrey camoir of Kenya who's in next to Jeffrey camoir of Kenya who's in fourth and kibiot candy in fifth a ways fourth and kibiot candy in fifth a ways fourth and kibiot candy in fifth a ways back and that is just a testament to back and that is just a testament to back and that is just a testament to kiplimo and aragawi just lighten things kiplimo and aragawi just lighten things kiplimo and aragawi just lighten things up so it's like you know the young guys up so it's like you know the young guys up so it's like you know the young guys are just stirring the pot here very are just stirring the pot here very are just stirring the pot here very impressive stuff well as it goes Kenya impressive stuff well as it goes Kenya impressive stuff well as it goes Kenya won the team title for the men as well won the team title for the men as well won the team title for the men as well as the women and it should be noted the as the women and it should be noted the as the women and it should be noted the last time the Kenyan men won the team last time the Kenyan men won the team last time the Kenyan men won the team title in World cross country was 2011. title in World cross country was 2011. title in World cross country was 2011. so they've had a little bit of a dearth so they've had a little bit of a dearth so they've had a little bit of a dearth there and showed some dominance here to there and showed some dominance here to there and showed some dominance here to take that title back now on the USA side take that title back now on the USA side take that title back now on the USA side for the men it was Sam chelanga who once for the men it was Sam chelanga who once for the men it was Sam chelanga who once again showed up to be the top us again showed up to be the top us again showed up to be the top us finisher and I say once again same Sri finisher and I say once again same Sri finisher and I say once again same Sri Lanka is like a cross-country Beast he
58:00Lanka is like a cross-country Beast he Lanka is like a cross-country Beast he certainly is one of the best NCAA certainly is one of the best NCAA certainly is one of the best NCAA cross-country Runners ever in his cross-country Runners ever in his cross-country Runners ever in his college Years college Years college Years um um and uh and yet in the U.S championships and uh and yet in the U.S championships and uh and yet in the U.S championships for cross country he was only like for cross country he was only like for cross country he was only like fourth maybe fourth maybe fourth maybe um fourth American and so as such you um fourth American and so as such you um fourth American and so as such you would not necessarily expect him to be would not necessarily expect him to be would not necessarily expect him to be the top U.S finisher of the World the top U.S finisher of the World the top U.S finisher of the World Championships yet he knows how to get it Championships yet he knows how to get it Championships yet he knows how to get it done and he ends up finishing uh topios done and he ends up finishing uh topios done and he ends up finishing uh topios finisher there uh 21st place I believe finisher there uh 21st place I believe finisher there uh 21st place I believe and so uh ahead of Emmanuel Moore of the and so uh ahead of Emmanuel Moore of the and so uh ahead of Emmanuel Moore of the United States who was disappointed he United States who was disappointed he United States who was disappointed he finished 32nd he he came coming into the finished 32nd he he came coming into the finished 32nd he he came coming into the race race race um had been talking about he was hoping um had been talking about he was hoping um had been talking about he was hoping for a top 10 finish and certainly looked for a top 10 finish and certainly looked for a top 10 finish and certainly looked like he could have done it didn't have like he could have done it didn't have like he could have done it didn't have the greatest race though in this the greatest race though in this the greatest race though in this instance on the U.S junior side though instance on the U.S junior side though instance on the U.S junior side though U.S Juniors boys and girls both meddled U.S Juniors boys and girls both meddled U.S Juniors boys and girls both meddled as teams taking the bronze which is as teams taking the bronze which is as teams taking the bronze which is incredible it's like the first time incredible it's like the first time incredible it's like the first time since 1982 I believe uh so a very strong
59:00since 1982 I believe uh so a very strong since 1982 I believe uh so a very strong showing and you've got the likes of showing and you've got the likes of showing and you've got the likes of what's her name Ellie O'Shea or Ellie what's her name Ellie O'Shea or Ellie what's her name Ellie O'Shea or Ellie Shea for the women and Irene Riggs and Shea for the women and Irene Riggs and Shea for the women and Irene Riggs and then men's side you've got those twins then men's side you've got those twins then men's side you've got those twins Lex and Leo Leo had the best finish for Lex and Leo Leo had the best finish for Lex and Leo Leo had the best finish for the U.S junior uh boys so the U.S junior uh boys so the U.S junior uh boys so really impressive running we've got some really impressive running we've got some really impressive running we've got some great great great star-studded Junior talent coming into star-studded Junior talent coming into star-studded Junior talent coming into the college scene the next year or two the college scene the next year or two the college scene the next year or two here so we've got some exciting things here so we've got some exciting things here so we've got some exciting things going on there and then there's one going on there and then there's one going on there and then there's one other event at the world cross country other event at the world cross country other event at the world cross country Championship that uh apparently got just Championship that uh apparently got just Championship that uh apparently got just a lot of attention and that was the a lot of attention and that was the a lot of attention and that was the relay they did a mixed relay if you relay they did a mixed relay if you relay they did a mixed relay if you haven't been following World Athletics haven't been following World Athletics haven't been following World Athletics lately they love the mixed relays lately they love the mixed relays lately they love the mixed relays they've been doing a lot they've been doing a lot they've been doing a lot um now the cross-country mix relay is um now the cross-country mix relay is um now the cross-country mix relay is definitely the best because now what definitely the best because now what definitely the best because now what they're doing is they're doing about a they're doing is they're doing about a they're doing is they're doing about a 2K Loop of cross country before handing 2K Loop of cross country before handing 2K Loop of cross country before handing off so you've got like your milers are off so you've got like your milers are off so you've got like your milers are the right kind of people for this and the right kind of people for this and the right kind of people for this and Australia certainly proved that point Australia certainly proved that point Australia certainly proved that point with the likes of uh Stewie McSwain and
1:00with the likes of uh Stewie McSwain and with the likes of uh Stewie McSwain and Ali running for the guys and then Ali running for the guys and then Ali running for the guys and then for the girls they've got uh Jessica for the girls they've got uh Jessica for the girls they've got uh Jessica Hull as well who is all three of them Hull as well who is all three of them Hull as well who is all three of them just just just Superstar miler's for Australia so they Superstar miler's for Australia so they Superstar miler's for Australia so they bring out the big guns in Australia and bring out the big guns in Australia and bring out the big guns in Australia and it paid off they ended up meddling as a it paid off they ended up meddling as a it paid off they ended up meddling as a team team um with just some very impressive um with just some very impressive um with just some very impressive running and uh it's kind of exciting running and uh it's kind of exciting running and uh it's kind of exciting because now you got the US women and uh because now you got the US women and uh because now you got the US women and uh the two in particular who ran for the the two in particular who ran for the the two in particular who ran for the Mixed relay and um Emma Coburn and Mixed relay and um Emma Coburn and Mixed relay and um Emma Coburn and Heather McLean who are you know the top Heather McLean who are you know the top Heather McLean who are you know the top tier U.S runners in their respective tier U.S runners in their respective tier U.S runners in their respective events and that come out to run World events and that come out to run World events and that come out to run World cross country relays which is just cross country relays which is just cross country relays which is just really exciting and they and they said really exciting and they and they said really exciting and they and they said after the fact that like this was super after the fact that like this was super after the fact that like this was super fun we need to do more of these things fun we need to do more of these things fun we need to do more of these things it's gonna be a blast so I think that's it's gonna be a blast so I think that's it's gonna be a blast so I think that's really cool I I agree more of the relays really cool I I agree more of the relays really cool I I agree more of the relays lots of fun lots of fun lots of fun now now now let's do a bonus item here because let's do a bonus item here because let's do a bonus item here because um it just so happens that while we're um it just so happens that while we're um it just so happens that while we're talking about U.S track and field talking about U.S track and field talking about U.S track and field indoors not being the most uh indoors not being the most uh indoors not being the most uh competitive that it could have been
1:01competitive that it could have been competitive that it could have been um there were other big time um there were other big time um there were other big time competitions going on elsewhere in the competitions going on elsewhere in the competitions going on elsewhere in the world specifically in France they had a world specifically in France they had a world specifically in France they had a Gold Label indoor track meet a few days Gold Label indoor track meet a few days Gold Label indoor track meet a few days before before before um uh oh during the week and some um uh oh during the week and some um uh oh during the week and some incredible Fields running especially the incredible Fields running especially the incredible Fields running especially the 3000 meters and the 1500 meters 3000 meters and the 1500 meters 3000 meters and the 1500 meters where you get it just repeats repeated where you get it just repeats repeated where you get it just repeats repeated world record attempts in these events world record attempts in these events world record attempts in these events like they're set in the Pacers they're like they're set in the Pacers they're like they're set in the Pacers they're setting the lights on the track world setting the lights on the track world setting the lights on the track world record Paces which is just crazy stuff record Paces which is just crazy stuff record Paces which is just crazy stuff it's lots of fun to watch so in the 3000 it's lots of fun to watch so in the 3000 it's lots of fun to watch so in the 3000 meters Grant Fisher from the United meters Grant Fisher from the United meters Grant Fisher from the United States was in the race had skipped USA States was in the race had skipped USA States was in the race had skipped USA indoors and had talked about basically indoors and had talked about basically indoors and had talked about basically this was like the race he'd been working this was like the race he'd been working this was like the race he'd been working up to for the last four or five months up to for the last four or five months up to for the last four or five months which is really saying something which is really saying something which is really saying something this is a this is a key race for him this is a this is a key race for him this is a this is a key race for him um and I like the quote he basically um and I like the quote he basically um and I like the quote he basically said you know his decision was uh when said you know his decision was uh when said you know his decision was uh when we were thinking about planning the we were thinking about planning the we were thinking about planning the racing season he thought I want to race racing season he thought I want to race racing season he thought I want to race where the world's best are running and where the world's best are running and where the world's best are running and so he goes out to this meet at in an
1:02so he goes out to this meet at in an so he goes out to this meet at in an event that is set that pacemaking is set event that is set that pacemaking is set event that is set that pacemaking is set at world record pace and it's like we're at world record pace and it's like we're at world record pace and it's like we're gonna break this world record here today gonna break this world record here today gonna break this world record here today and so he goes with it he goes for it and so he goes with it he goes for it and so he goes with it he goes for it right now unfortunately it didn't happen right now unfortunately it didn't happen right now unfortunately it didn't happen for him he ended up fading about halfway for him he ended up fading about halfway for him he ended up fading about halfway through the race through the race through the race um he said afterward he's like when I um he said afterward he's like when I um he said afterward he's like when I found out how fast we were going I was found out how fast we were going I was found out how fast we were going I was like oh yeah well that's why I felt bad like oh yeah well that's why I felt bad like oh yeah well that's why I felt bad so yes that that was a bummer for Grant so yes that that was a bummer for Grant so yes that that was a bummer for Grant Fisher he still finished fifth but Fisher he still finished fifth but Fisher he still finished fifth but um not not I mean it's about seven um not not I mean it's about seven um not not I mean it's about seven seconds slower than his PR and uh to be seconds slower than his PR and uh to be seconds slower than his PR and uh to be expected expected expected um based on how he was feeling he said um based on how he was feeling he said um based on how he was feeling he said it just wasn't there so that might be it just wasn't there so that might be it just wasn't there so that might be true for Grant Fisher however true for Grant Fisher however true for Grant Fisher however some other men in the race had a some other men in the race had a some other men in the race had a different ideas and the Pacemakers different ideas and the Pacemakers different ideas and the Pacemakers it was so fast the Pacemakers couldn't it was so fast the Pacemakers couldn't it was so fast the Pacemakers couldn't even hack it they they did not make it even hack it they they did not make it even hack it they they did not make it all the way through the distance they all the way through the distance they all the way through the distance they were supposed to but remember they got were supposed to but remember they got were supposed to but remember they got the lights on the track now the wave the lights on the track now the wave the lights on the track now the wave lights that are just running around in lights that are just running around in lights that are just running around in circles and so circles and so circles and so La michoerma of Ethiopia was sitting
1:03La michoerma of Ethiopia was sitting La michoerma of Ethiopia was sitting right behind the Pacemakers right behind right behind the Pacemakers right behind right behind the Pacemakers right behind him was Grant Fisher for first half of him was Grant Fisher for first half of him was Grant Fisher for first half of the race and then Mohamed khatir of the race and then Mohamed khatir of the race and then Mohamed khatir of Spain came around Fisher to latch on to Spain came around Fisher to latch on to Spain came around Fisher to latch on to girma and it was girma and katir for the girma and it was girma and katir for the girma and it was girma and katir for the second half of the race just second half of the race just second half of the race just sitting right there sitting right there sitting right there kateer right on uh on gear Miss heels kateer right on uh on gear Miss heels kateer right on uh on gear Miss heels and so they're just they're just ripping and so they're just they're just ripping and so they're just they're just ripping it one lap after another and you're it one lap after another and you're it one lap after another and you're watching this and you're just thinking watching this and you're just thinking watching this and you're just thinking it kind of looks like they're like are it kind of looks like they're like are it kind of looks like they're like are they speeding up are they accelerating they speeding up are they accelerating they speeding up are they accelerating well sure enough they were because what well sure enough they were because what well sure enough they were because what they did is they set the wave lights on they did is they set the wave lights on they did is they set the wave lights on the track to negative split so the wave the track to negative split so the wave the track to negative split so the wave lights were actually moving a little bit lights were actually moving a little bit lights were actually moving a little bit slower in the first half and then slower in the first half and then slower in the first half and then started picking up in the second half to started picking up in the second half to started picking up in the second half to give a negative split race for further give a negative split race for further give a negative split race for further Paces so when Grant Fisher says yeah and Paces so when Grant Fisher says yeah and Paces so when Grant Fisher says yeah and just about halfway through I was like just about halfway through I was like just about halfway through I was like yeah I don't have it well that's also yeah I don't have it well that's also yeah I don't have it well that's also about the time when the wave lights sped about the time when the wave lights sped about the time when the wave lights sped up too so no kidding up too so no kidding up too so no kidding um here's the deal um here's the deal um here's the deal these guys these guys these guys ran ran ran La micho garima won the race Muhammad La micho garima won the race Muhammad La micho garima won the race Muhammad katir in second not far behind until the
1:04katir in second not far behind until the katir in second not far behind until the last 50 meters he was still right on last 50 meters he was still right on last 50 meters he was still right on Guillermo's heels Guillermo's heels Guillermo's heels um both of them broke the previous world um both of them broke the previous world um both of them broke the previous world record set 25 years ago by Kenya's record set 25 years ago by Kenya's record set 25 years ago by Kenya's Daniel Coleman and so Guillermo winning Daniel Coleman and so Guillermo winning Daniel Coleman and so Guillermo winning sets a new world record in sets a new world record in sets a new world record in 723.8 for 3000 meters we got to just 723.8 for 3000 meters we got to just 723.8 for 3000 meters we got to just like sit on that for a minute we're like sit on that for a minute we're like sit on that for a minute we're talking about under four minute miles talking about under four minute miles talking about under four minute miles for two miles in a row basically for two miles in a row basically for two miles in a row basically that is incredible especially because that is incredible especially because that is incredible especially because girma is a Steeplechase specialist now girma is a Steeplechase specialist now girma is a Steeplechase specialist now he's got flat times that are fast as he's got flat times that are fast as he's got flat times that are fast as well but his Steeplechase is like his well but his Steeplechase is like his well but his Steeplechase is like his key event he's he's got the silver medal key event he's he's got the silver medal key event he's he's got the silver medal in the last three Global championships in the last three Global championships in the last three Global championships World Championships Olympics World World Championships Olympics World World Championships Olympics World Championships and so this dude can Championships and so this dude can Championships and so this dude can Steeplechase but Steeplechase but Steeplechase but he he's the one as a Steeplechase he he's the one as a Steeplechase he he's the one as a Steeplechase specialist that now just set a new 3000 specialist that now just set a new 3000 specialist that now just set a new 3000 meter indoor world record 723 meter indoor world record 723 meter indoor world record 723 is incredible so fast okay is incredible so fast okay is incredible so fast okay and props to katir I love watching and props to katir I love watching and props to katir I love watching Mohammed katira this dude is he's just
1:05Mohammed katira this dude is he's just Mohammed katira this dude is he's just incredible too okay so 1500 meters now incredible too okay so 1500 meters now incredible too okay so 1500 meters now for the men likewise they set the pace for the men likewise they set the pace for the men likewise they set the pace at world record pace and yucca Bingo at world record pace and yucca Bingo at world record pace and yucca Bingo Briston is clearly the one who Briston is clearly the one who Briston is clearly the one who requested it it was his own world record requested it it was his own world record requested it it was his own world record set a year ago set a year ago set a year ago um and they keep talking about how the um and they keep talking about how the um and they keep talking about how the world record in the 1500 indoors is world record in the 1500 indoors is world record in the 1500 indoors is really kind of weak uh it's like four really kind of weak uh it's like four really kind of weak uh it's like four seconds slower than the Outdoor World seconds slower than the Outdoor World seconds slower than the Outdoor World Record but the mile is also about four Record but the mile is also about four Record but the mile is also about four seconds slower and that that's to be seconds slower and that that's to be seconds slower and that that's to be expected however Jacob was like I can do expected however Jacob was like I can do expected however Jacob was like I can do this I can break into world record again this I can break into world record again this I can break into world record again so they set the pacemaking so they set the pacemaking so they set the pacemaking the Pacers once again couldn't hack it the Pacers once again couldn't hack it the Pacers once again couldn't hack it for the full duration is just too fast for the full duration is just too fast for the full duration is just too fast and so it's it's it was Jacob against and so it's it's it was Jacob against and so it's it's it was Jacob against the lights because nobody could go with the lights because nobody could go with the lights because nobody could go with him so he's running solo it's kind of him so he's running solo it's kind of him so he's running solo it's kind of like you know tough to just be out there like you know tough to just be out there like you know tough to just be out there time trialing basically time trialing basically time trialing basically um no time trialing in a stadium full of um no time trialing in a stadium full of um no time trialing in a stadium full of people that are yelling at you yeah it people that are yelling at you yeah it people that are yelling at you yeah it doesn't hurt but he uh didn't end up doesn't hurt but he uh didn't end up doesn't hurt but he uh didn't end up holding on faded a couple of seconds holding on faded a couple of seconds holding on faded a couple of seconds still ran a world leading time but uh
1:06still ran a world leading time but uh still ran a world leading time but uh after the race people started asking him after the race people started asking him after the race people started asking him about you know there's a lot of other about you know there's a lot of other about you know there's a lot of other fast people out there they're referring fast people out there they're referring fast people out there they're referring to like yard and a goose who just nearly to like yard and a goose who just nearly to like yard and a goose who just nearly broke the world record in the indoor broke the world record in the indoor broke the world record in the indoor mile mile mile um and Jacob's like yeah I've raced um and Jacob's like yeah I've raced um and Jacob's like yeah I've raced against these guys I'm still the best against these guys I'm still the best against these guys I'm still the best quote of the day I'm still the best okay quote of the day I'm still the best okay quote of the day I'm still the best okay all right in case anyone was doubting all right in case anyone was doubting all right in case anyone was doubting all right now in the women's 1500 meter all right now in the women's 1500 meter all right now in the women's 1500 meter it was once again set at world record it was once again set at world record it was once again set at world record Pace Pace Pace um but they did it differently and this um but they did it differently and this um but they did it differently and this is strange or at least it was strange to is strange or at least it was strange to is strange or at least it was strange to a lot of people a lot of people a lot of people um and I would love to hear more um and I would love to hear more um and I would love to hear more justification behind this if anybody justification behind this if anybody justification behind this if anybody knows why they did this so for the knows why they did this so for the knows why they did this so for the pacing for the women's 1500 meters they pacing for the women's 1500 meters they pacing for the women's 1500 meters they actually deliberately positive split actually deliberately positive split actually deliberately positive split they set the wave lights to go faster they set the wave lights to go faster they set the wave lights to go faster for the first few laps and then slowed for the first few laps and then slowed for the first few laps and then slowed down after that and I find that to be so down after that and I find that to be so down after that and I find that to be so strange now I know there there's in like strange now I know there there's in like strange now I know there there's in like the 800 meters for instance in the 800 the 800 meters for instance in the 800 the 800 meters for instance in the 800 meters the assumption is you will
1:07meters the assumption is you will meters the assumption is you will positive split the first half to the positive split the first half to the positive split the first half to the second half like there's just almost no second half like there's just almost no second half like there's just almost no way not to if you're running at that way not to if you're running at that way not to if you're running at that level like world class level now while level like world class level now while level like world class level now while that is the Assumption it's not the case that is the Assumption it's not the case that is the Assumption it's not the case in every instance in fact some of the in every instance in fact some of the in every instance in fact some of the best 800 performances of all time have best 800 performances of all time have best 800 performances of all time have been negative splits but point being if been negative splits but point being if been negative splits but point being if that's the 800 the 50 800 is not the that's the 800 the 50 800 is not the that's the 800 the 50 800 is not the same and never have I heard that it's same and never have I heard that it's same and never have I heard that it's better to try to positive split of 1500 better to try to positive split of 1500 better to try to positive split of 1500 than a negative split one the case can than a negative split one the case can than a negative split one the case can be made because good fsigay set the be made because good fsigay set the be made because good fsigay set the world record from Ethiopia a few years world record from Ethiopia a few years world record from Ethiopia a few years ago by a positive split as a matter of ago by a positive split as a matter of ago by a positive split as a matter of fact a pretty painful one as it goes fact a pretty painful one as it goes fact a pretty painful one as it goes where she had to really uh rally late in where she had to really uh rally late in where she had to really uh rally late in the race when she clearly wasn't feeling the race when she clearly wasn't feeling the race when she clearly wasn't feeling great but because she was in the race great but because she was in the race great but because she was in the race maybe she's the one who asked for it I maybe she's the one who asked for it I maybe she's the one who asked for it I don't know but good FC gay was again don't know but good FC gay was again don't know but good FC gay was again tempting her own world record similar to tempting her own world record similar to tempting her own world record similar to Jacob Jacob Jacob um and went out even faster she came um and went out even faster she came um and went out even faster she came through 800 meters two seconds faster through 800 meters two seconds faster
1:08through 800 meters two seconds faster than the last time she set the world than the last time she set the world than the last time she set the world record two seconds she went out her record two seconds she went out her record two seconds she went out her first 400 meters at sub four minute mile first 400 meters at sub four minute mile first 400 meters at sub four minute mile pace pace pace which no woman has ever done not even which no woman has ever done not even which no woman has ever done not even close close close um as I mean reasonably close but not so um as I mean reasonably close but not so um as I mean reasonably close but not so closest to suggest that that's a closest to suggest that that's a closest to suggest that that's a reasonable race strategy so reasonable race strategy so reasonable race strategy so I don't know I would love to hear again I don't know I would love to hear again I don't know I would love to hear again someone explain why that was a good idea someone explain why that was a good idea someone explain why that was a good idea but either way she still ran tough she but either way she still ran tough she but either way she still ran tough she didn't set a new world record but she didn't set a new world record but she didn't set a new world record but she did run 357 which is a world lead in did run 357 which is a world lead in did run 357 which is a world lead in time and is a very respectable time and is a very respectable time and is a very respectable especially indoor 1500 meter performance especially indoor 1500 meter performance especially indoor 1500 meter performance it's impressive stuff all around thanks then for joining us once again we thanks then for joining us once again we have appreciated being able to dive into have appreciated being able to dive into have appreciated being able to dive into a topic a little bit more thoroughly so a topic a little bit more thoroughly so a topic a little bit more thoroughly so stay tuned for more on the recovery stay tuned for more on the recovery stay tuned for more on the recovery series we've got some interesting things series we've got some interesting things series we've got some interesting things coming for you there but next week is
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