Mere Mortal Marathon Podcast

Welcome to Episode Four of the Mere Mortal Marathon Podcast, where you'll hear what it's like to train for and run your first marathon. I'm Duane France, and I'm joined by Coach Morgon Latimore, the peoples coach, and together we're going to share the week by week training journey. That will take me just a regular guy in a mere mortal to the finish line of my first marathon. And if I can do it, you can too.

Thanks for joining us for the Mere Mortal Marathon Podcast. I'm excited to be going on this journey with you, and please do invite you to join me along the way. It's a couple of ways that we can be connected, follow the podcast wherever you listen to them. And you'll be notified when a new episode comes out.

You can also see where the journey takes me by connecting on Strava, by going to strava.com/athletes/mp3 podcast. The link will be in the show notes as well. There, you'll see if I'm following the training plan like I'm supposed to. And finally, before we get into the meat of the episode, you can find all of the episodes and the fundraising page for my charity partner, The Second Wind fund http://Www.Coloradogives.org/m3podcast. The mission of The Second Wind Fund is to decrease the incidence of suicide in children and youth by removing barriers to treatment. They matched children and youth at risk for suicide with licensed therapist in their communities, and pay for up to 12 sessions of therapy, when there's a barrier for treatment. If you appreciate the show in what Coach Morgon and I are doing show a bit of love by throwing some change in the tip jar by going to http://Www.Coloradogives.org/m3podcast

This is the first training week episode as Coach Morgon mentioned at the end of our coaching call. He gave me the first week's running assignment, easy and steady runs for 30 minutes over five days a week. He also included a link to a YouTube video on running slow, which I'll also include in the show notes. The goal this week was to see how my body reacted to the beginning of training and how responsive I was. He also asked that I give him a recap of the run afterwards, how my mind was, how my body felt, et cetera.
So check out our first coaching call reviewing the week and his insights. And we'll come back afterwards to wrap things up.

Duane: Week one down!

Coach Morgon: Week one down. Excuse me if I like, do this a couple times (clears throat). So for everybody like was like 29 degrees when I started running this morning. So Coach leads by example, so I wanna make sure that I do that every day. But it was really cold, , it was really cold.

Duane: That can linger a little bit. Once get that cold air in your lungs for a long run.

Coach Morgon : Yeah. So how you feeling, man? What, we are into week one and I know I talked to you about like maybe having three weeks of training on there, but I only put one. How do you feel about that? What are you thinking?

Duane: I felt really good. I know that you said, these are just gonna be some beginning, adaptability weeks. Like when I saw it and we were doing five runs of three miles each. And so I'm thinking is, 15 miles a week gonna get me to a marathon? But I know that you've got a plan.
And especially this being the early week, this is a little less than I'm usually running every week. I was just, I think really having fun with holding back or having the patience of it, I guess.

Coach Morgon : But like we learned something this week, though. Learning has occurred this week.

Duane: Learning has occurred this week. I watched the video you shared, the running slow video. And it's one thing to watch the running slow video and hear somebody say, you need to run slower. And I think this is something runners hear all the time. You need to train at two minutes lower than your, 5K pace. But running slow is hard.

Coach Morgon : Very. I always ask people that…and so, over time…like I don't know if it's even actually a thing. But like when I work with athletes, the two minutes slower than your 5K pace has become a rule of mine. Because some people that I work with, really, probably 90% of them when I first get 'em, don't understand the difference between slow and fast.
So we get into this one pace rut, right? And we you say, oh, this is easy. It's easy because it’s repetitive, if that makes sense. And you do it all the time. So you really don't think it's hard because you always can do it and you can do it, and you think if it's hard, then it will be challenging and I won't be able to do it.

That's really not the case, right? And so easy is like how it affects your muscles, how it affects your cardiovascular system, your breathing, your heart rate. And there's a lot of variables that we could look at. But as I learned over time, is you come to people and they go like, oh, 9:30 is my easy pace.

Coach Morgon : Well, 9:30 is your easy pace. Okay, that means likely, and this is just the shot in the dark, likely you'll be able to run a 7:30 pace for a 5k. And then now you'll hear him, oh, I can't run no 7:30 pace. So we always go to a 5K pace. So if you can run 8:30 or or 9 minutes, bro, you back off. And people always say, whoa, what? Man, that's really slow, I'm almost walking. You ain't almost walking, right? That takes around like 13, 14 minute, and I know people still running at 13 minute miles depending on their fitness level.

When you get around 14 to 15 minute miles, then there may be a little bit of walking in the pacing right? But usually you can still run at that pace. Like it really depends your leg length. , who you are, your fitness. Like everybody runs at different pace. But obviously, the slower you go the more you're gonna be prone to a fast walk, to a slow walk.

And the key is right now, I know as we talked about, like, oh, only put one week in there, but like,i t's easy to put three weeks of training. Should I put three weeks of training or kind of take a snapshot of this week and say, what is he doing? What is he going through? What are the ailments?

Because to predict something two to three weeks out, when I don't know your body, becomes more challenging. And as I get into it and your body adapts, then we'll do that. But as you gave me some feedback where, you said, okay, I guess I need to slow down. That was the one learning experience. Two, I learned that your ankle and your knee and so these are the things that come up when you put 'em in your post-workout comments that I'm reading. We talked about that, or I replied to you. But, if we go too far ahead, then we don't allow the body, the rest and understanding of what it's going through.

Coach Morgon : And so as we pick up to a certain load, the body is gonna be adjusting, right? And so you'll see a lot of people, get hurt in the beginning, right? Because they say, oh I ramped up too fast. No, the problem is your body gave you signs that it was not happy, and you say, you know what? I'm gonna push through, right?

Nine times outta 10, either you back off a little bit, let the body rest recover, then do it again. So it's almost like you move forward, take two steps forward, take one step back, take two steps forward, take one step back, take two steps forward, take one step back. And especially when you have those type of like twinges and things of that until the body adapts. And then we go into a weekend, you said, oh, everything was fine. That tells me the body's ready for the next level.
And so we keep you injury free. We keep you in a positive mindset. Because the more you start having these twinges and these injuries, now we start to have this really negative, thought pattern going through, man, am I gonna be able to do it when we get to the hard stuff?

And so people think about that. So these are the things that are going through my mind when I'm putting the training plan together. So this week we did five runs. We had two days off. Based off like our first conversation and a lot of other conversations that we've had, about you jumping outta planes. I’m very cautious with like your knees and your back and your hips.

Coach Morgon : Okay. I ain't never jumped outta planes, but as being a Marine, I've jumped outta a lot of stuff and so my lower back was killing me in the run this morning. So I took some Aleve like midway. Carrying packs, and them packs are like 80 pounds sometimes, with the gear and all the other stuff. And so you have to know the athlete. What are they going through? Are they strong enough to do this? It's easy to say, oh, I can take more, but it's more, the right thing for you at this time. Does that make sense?

Duane: It absolutely does. No, I definitely, again, the idea of, oh, that's it this week?. Knowing that there is a plan. But one thing I realized this week was you still get a workout. You use different muscles I think. I found like I was sore where I didn't think I'd be sore.
I'm only running three miles a day and I tell myself, oh, I'm, I run more than that. But there was some, and I think I'd even mentioned it to you a couple times in my post workout comments. As I could feel it in my thighs, in my calves running in that slower pace. Then I normally did run in a minute, a 1:30 faster.

Coach Morgon : Yeah. So I'm trying to think of the way to say it the easiest, so I don't wanna make this complicated for anyone listening. I don't wanna insult anybody's intelligence, and I don't wanna talk over nobody's head at the same time. So, as you are running, right? A lot of people are like, oh, you slow down.

That's gonna be No. Because, now if you look at your foot and you're at a slower cadence. That means your foot is gonna come into contact with the, and nine times outta 10 it's a pavement or a treadmill or a trail. And usually when it's pavement, it's gonna be more wear and tear on your body, negative energy pushing back through you, right?

And so when you have a slower cadence, you allow that concrete to put that negative energy through your body, from your foot to your ankle, to your knee, to your hip, to your lower back, to your neck. It's like a, a car wreck where, you know, a tissue box can become a projectile, just because it absorbs the energy of the impact.

Right? And so that's the same thing of your body. And so as you speed up, that means your cadence, ideally will be quicker. So your ground contact time, the time that your foot touches the pavement should be less. And so you will get less and so that's where you see people like, oh, what are the cadence for?

Well the cadence one thing is for where you reserve your muscles, you reserve your tendons and all that energy in your body and so you don't beat yourself up. That really hard, slow pounding. You ever been on a treadmill and somebody come next to you and they were like, boom, boom, boom, boom, boom, boom? Either he's not just not strong enough yet or he don't have the muscle activation that he needs. Or he just has no running economy, right? And that pounding boom, boom, boom, that's all negative energy going through your body. So over time, your body's gonna get fatigued, right? If you lessen the ground contact time and you turn it over, now you prolong that process so you can run more efficiently, faster, right? And so when people are looking at that piece, it's okay, what are you doing?


And sometimes, depending on what run watch you have. You can have a cadence sensor or a pace sensor where it measures ground contact time, vertical isolation, and also the turnover rate for your cadence or strives per minute.

And so when you have that information, now I can say, okay, this is what's going on. Let's work on these things to maximize the efficiency throughout the race and in training. Because the key is, if I can make you more efficient and keep your body rested as much as possible. We can have bigger gains in training and we can prevent the unneeded downtime, from just pushing through.
And I'm trying not to give a whole lot of information at once. But like, it's a very big piece where a lot of people started training for something and they're not listening to their body when they go into this. They say, before, like you, I've always ran like this. And then so you just come back and you start doing it and not listening to…say, you just race.

Sometimes when you just race, you still hold onto some of that fatigue on a cellular level. And so you don't really feel it daily, but when you run your body will react to it over a certain amount of volume. And so it is really paying attention to those really minute details cuz when that stuff adds up, you think about slowing you down okay.

Letting you know, like you have a faster turnover and then two, not striking the ground so hard. That's a lot because you're gonna be there to maximize training because you're not gonna be down so much and, oh, I'm tired. My legs hurt, or I didn't have a good pace.
And so it's those small little things. And one thing that I would add even right now before I look over your training plan is we talked about shoes. And you said you ain't changed your shoes in
how long?

Duane: So, uh...

Coach Morgon: And it starts like that.

Duane: So what happened was...so I think the shoes I, just finished up, running that half marathon and I had a pair of shoes and these were shoes I had for before that. So I probably had two months, or maybe four months I think before that. And then I was using them intermittently, so they maybe have six, seven months of miles on them.

Coach Morgon : And as we are bigger dudes, right? And so this is where people need to understand, my understanding, and no more am I orthopedic, right? This is just things I've learned over time and speaking to like other coaches and other friends that are doctors and orthopedic surgeons and things like that.

Most shoes are made for the little people, right? And I say little, that means under 185 pounds. There are shoes out there that are made for us even. and we can wear the shoes that are made for the person under hundred eighty five pounds. But what does that mean?
Coach Morgon : Your shoes are like shocks on a car as they go bad, right? They start to tear the car up because they're no longer absorbing that negative shock. Same thing. And if your shoes are getting wore down where you are causing fatigue on your body, that is not needed. And it's always everybody's different.

People run differently and things of that nature. And you start to get, negative returns when you run in a shoe too long. And so I always tell people, three to four months, four months being the max. Especially if you putting in some good, some good mileage, say 25 to 40 miles a week, let's just throw that number out there.

You need to be paying attention to like, okay, my feet start to hurt more on the back end of the shoe. For me, I start to feel my shin start getting tight, I say, okay. I had an athlete, recently he's getting new shoes, he's had the same shoes for about the same amount of time.

Coach Morgon : So I said, when you get the new shoe, put the new shoe on one foot, put the old shoe on the other foot, and then I want you to press down and look at the souls. And you'll see how the old shoe just almost sometimes bottoms out, right? That's not a good thing. And then a new shoe will be that firm and that's what you're looking for.

And so like it's all these small pieces that I'm learning about you before I increase your value, right, and give you two or three weeks of training. Most of the time what you do is you throw three weeks on there and guess what? People don't really connect as much cause they, they don't need to really ask you questions cause they can.

But this forces us, forces you to be like, okay, so what's next? Why don't I have two weeks? Why don't I have three weeks? Or, what is it looking like this week? And it forces a conversation for us to have that both of us learn from. And that's really important. And as, as you get deeper in this, on here cuz we're doing a podcast, we’ll talk often and actually more often than anyone else I talk to during training.

Right? Not unless they're just an athlete that likes to talk on a weekly basis, which I have those as well. But usually life is happening to people and it's okay not to have a phone call with me every week. Sometimes it's a text message. Ssometimes it's just me replying to your comments on training peaks.

But we need to have some type of two-way dialogue to really hone in. And as we would get closer, say we wasn't doing the podcast, and as we get closer to, really working together a lot. You probably would asked less questions. I would know what your body is. You try to know what I expect, and there would still be days I'm like, Hey, what's going on with this?

Or are you okay? Are you feeling okay? You missed two days in a row. What's going on? This was slower. How many times did you stop the pee? It’s just a random question, how is your nutritionist week? And you were like, oh, I was supposed to be working on nutrition. You know what I mean?
And so it's those little bitty pieces of how we get on the phone call before we get on the podcast every time. We start talking and like things come out because there's so much information. And what people I think need to understand out of basically everything that I've said today is, you can't get brain dumped the amount of information you need to be successful at a marathon.
So it's not about training for 16 weeks or 12 weeks. That getting your body ready. Yeah. Everybody knows that needs to happen. But there's so much information that needs to be taken into account, planning, strategy, pacing and learning your body that you need time to actually have repeated repetition so it could be second nature.

Duane: Yeah, absolutely. And I think even that piece of you asking me about how old my shoes are. If I was doing this on my own, I likely wouldn't have changed my shoes. I likely would've gone through the next four months with the same six month old shoes, not thinking anything differently. Because I'm thinking about obviously, ramping up and miles and pace and things like that.
And I'm not thinking about those things like shoes and so you're absolutely right. Yesterday went down to the local running store, we did the world tour. We tried some different things on and like typical, I just walked out with a newer version of what I had before anyway.

Coach Morgon : It's, it's good to try though, cause sometimes that next version ain't the same as the last.

Duane:No this was a little too soft. I like that. I would not have done tha,t had you not even asked that question. I was like, oh, you're right. I didn't even think about how many miles my shoes had on them until you asked.

Coach Morgon : Yeah. and then one people, some people are, oh, I could wear my shoes longer, and they might be lighter, they might run differently. But guess what, for you? You got knee issues, you got ankle issues. We gotta minimize the impact on those. Like, I need to nip that in bud in the beginning before I give you 20 mile run, and then you get injured. Then I ask you, when's the last time you changed your shoes?

That's too late now. We wasted three to four months of training for one second of a conversation that we could’ve had, or a question that should have been asked at the beginning. And so this is the part I always tell people. The first 30 to 60 days are very important cause this is where I get to know you and you get to know me.

Coach Morgon : And information needs to be given back and forth cause you know your body and I am very happy with your post-workout comments. I say that because, your feedback is what I need because it tells me as we start the pacing, we worked on that. When I seen the knee and stuff, that I could have asked the shoe stuff. If you never put the comments in, I’m not there. And even if I was there, I don't know what you feel, right? And so that's where having the right athlete coach relationship where, if you are an athlete that is, and this I'm speaking to people now. Like if you are an athlete that is scared to be open, share the TMI share the non TMI stuff, right?

How can that person that you've hired to help you assist you in your needs? It's no different than going to the doctor, going to school. Like,if you don't tell the counselor exactly what you're looking for, they can't give you the right classes. And if you got kids or spouses.

If the other party doesn't communicate their needs with clarity, then how can you expect them to give you what you're asking for, or let you know that you're on the right path in what you're doing? And so that's where you have to find a coach. And not every person is right for the right coach, and every coach is right for the right person.

But you have to interview coaches, right? Have a two or three and talk to them Think of your friends, think of the people that you're close to that you enjoy having conversations with. Is that a conversation with that coach, that easy? And if things that are lost in translation, you don't like the dialogue, you don't like the personality, then you don't need that person in your life.
Because if that communication doesn't exist, you're paying for nothing really, because the everything that they need to give you comes from them. Anybody could print out, I could print out a plan and give them, here's here's a Jeff Callaway plan, go try that out. You know what I mean? But that's not assisting you at the level that I've been hired to do. So I hope that really helps some people out, because I think that's a big piece. And people just oh, I need to coach, I’m gonna hire this person. And I get a lot of people that say, nobody, my coach never talks to me this much. Well, how did he help you or she help you? Hence they're no longer existing. Cause they're talking to me!

Duane: Talking in the past tense. No, I appreciate that. And it goes back to, I think that communication and the notes after the training. When you say that it's important for us to listen to our body. Like, I knew that my knee or my ankle was hurting, but that communication with you required me to be attuned to my body. Knowing even when I went into the run that, hey, I'm gonna be telling coach about what's going on with my mind or what's going on physically and what's going on all these things. That helped me during the runs before and after the runs, to be more attuned and pay attention to my body.

But also it helped me communicate back to you something that, like my knee and my ankle were like, and I think I even put it in there, level one on a, on the pain scale of 10, like really minor. But like you said, I wouldn't be doing myself justice or giving you the benefit without even just saying, Hey, there's a hint of something here.

Coach Morgon : Because that feedback is very important because it is one day it might be level one, next day it be level two or I'm in, I'm giving you a certain amount of volume. And I notice that every time I give you that volume, the knee gets worse or a certain, series of workouts back to back. And I'm like, okay, we need to switch this up, right? I have an athlete that is training for running and he has his ankle, twinges and things of that nature. And so there was a certain amount of volume I was giving him and his body was reacting negatively and so we had to go to a different type of schedule.

So I had to move some things around and allow his body to recover if I was gonna do something hard or long. And so he can go into it without aggravating that issue. And so that's, a very important thing. But for those that are, that have coaches that don't get feedback or have a virtual training schedule that they don't put comments on.

That's your journal training for this race. Duane, you'll be able to go back and look at this and say, okay, these are the things that I've learned. And like I told you in the beginning, if I do my job right, I won't need to tell you what to do on race day. You'll know by then.

That's the whole point of training. Why do I need to tell you what to do on race day? The whole
point is in training, preparing you for that so you know what to do on race day. Here's the plan, and so what I'll have you do is as we talked about goals and what's the pacing that we'll do?
Well, you'll know. You'll know, we, you'll be able to understand that because about six to eight weeks out, I'm gonna ask you to give me your race plan. I'm gonna give you a, I have a shell that I'm gonna send to you and I'm gonna say, give me your race plan. And I get it that far out because I'm gonna look it over and then we gonna talk about it cuz I'm gonna make some adjustments and things of that nature.

Coach Morgon : But you should already be looking to say, okay, this is the pace that I'm gonna run. Because if you don't know that in training, What are we talking about in training? Yeah.

Duane: No, I think that's helpful in one of the other things you've mentioned about road running versus trail running. I am a road runner. I almost exclusively run on roads and some of that as psychological, given my previous injuries in my previous, I'm talking about like when I entered myself in 2012.

I find that. I tend to shy away from trails because of the relative instability of the trails. Really, my left ankle is the thing that I'm concerned about. I've been feeling the right ankle this week. but this idea of the negative energy on a road or a concrete trail versus a trail trail. That’s one thing that I know that I need to get out on trails more and I need to overcome that psychological concern for injuries. Honestly it keeps me away from trails.

Coach Morgon : You just need to pick the right trail because the technical difficulty of a trail is, it can be very technical, it can be moderate, it could be easy And easy, it could be two things. It could be a paved trail, right? We don't, we are not, obviously we're not looking for, that, but there could be, single dual track, where it's just flat, depending on where you are.
There's no rocks. It's just dirt, right? If we can find a trail that's just dirt and it has no variation of ruts and rocks and stuff like that, We just want a softer running the field, that’s it. It's like you, like when you running the grass and what happens to that? The ankle does move because the ground is uneven.

It's not been smoothed out, but your ankle is tinging because it's weak. And so if we avoid the strengthening of it, the dynamicness of a trail, and that don't mean we go do speed work on the trail. That means like on the easy run you go to a trail and you just take your time. But your ankle those small muscles are getting worked cuz you're moving your hips, you having in on trail, sometimes you have lateral movements. cuz you gotta go around a tree or a branch or you gotta step over something, right? It, it just kind of gets you outside the box to engage muscles that you don't normally engage. We get onto that hard pavement and we just go.

Coach Morgon : right? And then you wonder why, and that's why you see a lot of, athletes or especially runners doing lateral plane type stuff. Doing, I guess you know, the x moving in different diagonal movements and in strength training, so they can strengthen those.
And it's really knowing people, then their bodies and tell 'em what is okay. This is probably something that we need to go on. And I would agree that trail might be a good thing for you. That's just what it comes down to. It's just really understanding what we're getting into. And, guess what, like we, what we put in 15 miles this week, 15 miles of running?

Coach Morgon : Two hours and 30 minutes of running this week. And so the key is, what I did see as you were talking, I was looking through the training plan. And sometimes you say, oh, if there's a twinge could be a shadow pain just cuz you've had it so much that you think it's there.
You know, and that, and I'm just saying maybe, or it could really be hurting. But what I would tell you, especially when it comes to, we're talking about your knee and your body and how it is to impact it. If you have anything that the pain one is three or more. So one being easy, and no pain.
10 being like excruciating. If when you get to a three, I don't care if it's shortness, I need to know immediately. And threes are where we need to back off a little bit and the body is telling us something and we need to be listening. Or you have something like, say your knee is hurting really bad.

Coach Morgon : I say it's a say, it's a two or a three and it's that way for 48 hours. That's my rule. We need to go see a doctor. We need to go see a professional and have them at least look at it, cause as I am a coach and I understand things. If you are hurt or injured in a certain place or sick for more than 48 hours, you need probably some other help.
Like you can probably work through a cold, but if it's something that is, feel like it's either staying what it is or getting worse, don't wait until the crap hits the fan to like, oh, I need to go. Well, we're trying. The key about training is I'd rather you take six days off than six months. Take a day off instead of, two weeks.

Because I, and that's all is go see the doctor and you ain't gonna train today. What? I'm not training today. Yeah. But if you get hurt, we gonna be out way longer than one day.
Duane: So if I need to grab the cane to get up out of bed, that's a, we need to talk.
Coach Morgon : we need to talk. And I'm probably gonna tell you, take tomorrow off. Rest you to get off your feet. and that's why recovery is so important because you wanna keep the fatigue down, the soreness down. The shoes are important to that, where you're running as important to that.

Because the more time that we take away from training is the less that you can build your fitness. And so we can minimize those things up front. And so you can feel good and, be challenging, but feel good through training. That's okay. That is okay. Most of us come from this world, especially at our age, where harder is better.

Coach Morgon : That's what we're taught. That's not the case. We train way smarter now in every spor. Running is more detailed, triathlons, more swimming is more detailed. It could be mixed martial arts, like just to keep pushing yourself and push yourself. It really doesn't lend to longevity in the athletics or in health.

And so you really have to be listening to your body and saying, okay, this is what's going on and I'll end with this. . When you told me about as you had to give comments, you were forced to listen to your body. And a lot of people say, oh, I gotta run that slow. That's boring.

That's, I gotta run this. That's boring. that's because you're training without a purpose. When your purpose was, listen to my body, what's going on? Because I need to give the feedback back, because you need to listen to your body even when I'm not around. And if you're going out there and you're just putting in miles and miles, what are you learning?
What are you getting out of it? If you're not getting out, Oh, I'm just trying to relieve some stress. Okay, don't be mad when you don't get faster. You don't get stronger and then you don't hit those goals that you're looking at. Because every run should have a purpose.
And if it's a stress reliever, that's fine, but don't expect anything else out of it. But if it's where I'm training to be at a certain level, at about a certain amount of time, then I need to be gathering information every session

Duane: Yeah, no, that's helpful. And I think, that's boring never crossed my mind. I think that the big thing for me, what running does for me is what it does for me psychologically. I enjoy the creative aspect, how it helps me. As you were talking about, you were thinking about this conversation earlier on your run today.
That's where I do a lot of my sort of, thinking and problem solving, solution seeking and stuff like that. So whether I'm running 10 minute miles or eight minute miles, that's still going on in my mind. But no, really appreciate it. It was ,a good week. Like you said, I'm a completionist, so I like the all greens. You like the all greens. And, looking forward to see what comes up next week.

Coach Morgon : I like it. I like it, man. And I think that's the key is, Just keep moving forward no matter what the pace is, and have fun while you're doing it and I look forward to talking to you next week.

Duane: Absolutely.

Coach Morgon : Easy day brother.

So week one of 19, we've still got a ways to go almost five months out. But as you can hear, we're just getting started. Coach Morgon has a plan for me and hopefully he's made it clear that this is a plan for me. We're not thinking that you're going to be following my training plan to get you to your first marathon, because there are so many different variables.
There is one point that I wanted to emphasize the coach Morgon shared. Training for a marathon is not just about putting the miles in. There's so much more to it than that.

[00:02:16] Coach Morgon : you can't get brain dumped the amount of information you need to be successful at a marathon.
So it's not about training for 16 weeks or 12 weeks. That getting your body ready. Yeah. Everybody knows that needs to happen. But, there's so much information that needs to be, taken into account. planning, strategy, pacing and learning your body that you need time to actually have repeated repetition so it could be second nature

The marathon is as much psychological as it is physical and probably even more so, so hopefully you appreciated this conversation and learn something along the way. Thanks again for joining us for the mere mortal marathon podcast, where you can hear mere mortals like you and me reach our goals. As I train for the 2023 Denver Colfax marathon.

So we hope you enjoyed this episode. We'd love to hear from you. You can reach out to me @duaneatveteranmentalhealth.com. Do you want to support a great cause? I'm a charity partner with The Second Wind fund Colorado organization that focuses on improving access and delivery of suicide prevention care for children and youth at risk for suicide.

You could donate to the cause by going to http://Www.Coloradogives.org/m3podcast. As a matter of fact, If you want to see some exclusive content than it would to be sharing, Like what? The training week look like, check out the donation page. Where I'll be posting updates. If you want to reach out to Coach Morgon to show appreciation for the excellent work that he does or sign up for the people's coach newsletter, you can find him @Morgon latimore.com. All of the links are going to be in the show notes. So thanks for joining us for another episode of the mere mortal marathon podcast. And just remember mere mortals can do extraordinary things.