Відео

Fantastic job logging two R3's, and hammering this most recent one out in 13 and change with snow on the NR trail. You gals are a couple of machines! I love running in the Canyon, and am currently training for the 17.5mi Rim2River route (S.Kaibab and in to Phantom, and then back out to the top via Bright Angel). This will be my 5th since '20. I always do that at the end of May. I'll return mid-Aug on my 61st, for an R2 from the NR Lodge. That'll be #13 since 2015, and I'll return the first weekend of Oct. to do it again, but at speed. My daughter and I started backpacking there when she was 8, and we returned every, in late July/early Aug. She started running with me in 2012, at age 12 and raced Varsity XC and Track in HS, so in 2014 we hatched a plan to run R2R as an XC run (no poles, no walking). That got pushed to 2015 by a fast moving cancer that interrupted my ability to train. So we did our first one on our birthdays (1 day apart) in mid-Aug, in 2015, and she made shirts for us. I turned 53 the day before, and she turned 16 the day of. We did it together 5 years in a row, and she joined me again in mid-Aug '22. We have a year decal ironed on the shirt sleeves, for each year we do one. Great daddy-daughter adventure. Great way to celebrate our birthdays. And I walked out of the chemo lab for the final time in 2014, 2 days after my birthday, so each R2R is me giving the finger to cancer. A little tip for going down the S. Kaibab. If you're moving, don't take water. There's water about 200m after you come off the Black Bridge, on the left, at the Boat Beach where all the rafts park. It's a big water spigot station. So especially running in the dark and the cool temps, you can probably make it the 1hr and 15 or 1hr and 30 that it takes to get the 6.5mi to the bridge tunnel, and then 400m to the water. Not having water in the pack on the S.Kaibab is a leg saver, big time, especially after the Tip Off. If you haven't tried dropping a B Complex 100 vitamin pill into your first water flask of the day, that's a nice add. So is a couple of magnesium lysinate pills (Doctor's Best on Ama Z0n) broken in half, for every fill up. We use Liquid I.V. in several flavors, but use the "Energy Multiplier" flavor for the stages where we know we're gonna be the most wrecked...or prior to that stage. GU Roctane, with and without caffeine, roughly every 50min-ish, peeled tangerines (usually about 10 for an R2R) and a little 5hr Energy Drink bottle as a backup plan. We're only going 1 direction, so we use the Naked Running Band, and have just on 21oz Camelbak soft flask in the back. We will usually carry another 17oz flask, holstered, but flat and empty. It's a backup incase the main flask gets a hole, or if the water is out somewhere and we need to fill both, before hitting the next stage, or, if something happens and we need extra water to drink, or wet hair and shirts, etc. We don't carry any food or anything else, and we try to carry just enough, so that we're empty by 1.5mi house. Few things are worse than getting out of the Canyon and still be carrying stuff that didn't get used. Vids on the channel.

Will it help for time predictions to calibrate and save the distance when on the treadmill? Will that keep your predictions for 5K, 10k etc on your watch correctly? Or, is it best to not even calibrate the distance to keep predictions for 5k, 10k when on the treadmill at all?

You mean to tell me I can sync my Final Serge workouts on my watch?

This was a really helpful watch, especially after just coming off of a very successful but involved racing season

Very, very informative regarding shoe selection not only for purchasing but which shoe for training and race day. Worth the listen.

This podcast was a great encouragement, chock full of vital information from the coaches. The guest elite runners also provided a lot of information from a different perspective from mine, to be sure, but very useful just the same.

I was in a group last year that was somehow led onto a side trail off the AT…I still can’t figure out how that happened in a race this big! This year, I’ll definitely be keeping my eyes on both the rocks AND the white blazes. Thanks so much for this podcast - great info - this will be my first year having a crew (of one), so it’s good to hear the considerations of having crew. (JFK50 ‘97, ‘98, ‘22)

Ummmmm. Is it too late to sign up for JFK?

Let’s go Roy!

Heat taper I always seem to get sick and I’m showing up for whatever my race is you know congestion and everything else I think my body’s been so used to just going hard that when I start to shut things down slowly I don’t know what happens

Great conversation and so much I can relate to. Thanks coaches!

So much good info! And I can attest to the coach athlete relationship. I've been working with Lauren since Fall of 2019 and her effectiveness as my coach, and my ability to communicate where I'm at and capable of have increased in huge ways year to year. She has seen my excel in fantastic ways. She has also seen me burn out. And miss goal races. And I can tell that she has learned a ton about how to more effectively coach me, and our relationship has become more and more valuable because of long term coaching.

I loved this!! Roy and I have shared many miles together and I’m always appreciative of the great stories and amazing, uplifting attitude he brings with him on his runs. Hope to see you out there soon Roy!

Great interview! Roy is such an inspiration, I’m thankful to have shared some More Miles with him. 🎉

👏 "PromoSM"

Which method is better to calculate zones, mhr (reserve) or Lactate Threshold?

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