What's up?

It's time to do the dishes.

And this is gonna be the first episode of Z VT training with Zoolander.

And we're gonna get right into it with the case study with my body.

We're calling Bowman's otherwise known as Bones, and I'm gonna do it.

This is why talk.

So I got time.

Just be sitting here talking to this thing, okay?

Get stuff done around here.

Okay, So, uh, Bones, what Bones wants to do is has a goal to run a sub 1 30 marathon in time.

1/2 weeks.

Caesar.

Roger.

He's been running for a long time.

Probably like 10 years yourself.

Run a lot of races.

Current PR in the half, I think is like the 3rd 1 Something on.

Uh, so I've been talking to him.

He wants to try toe, get something dumb done here in the new year.

And he said he was sick for a week and then So the first thing we had to do was I had to run.

A very important thing to do Is run a five kilometer time trial on the track.

Okay, track.

Nobody runs in attracting the orange over 24 hours a day, seven days a week.

365 days a year does not lie to you.

We'll tell you where you're at.

So he ran it this morning and the results are in.

His goal was to try to break 20 minutes in the five.

And he ran 25.

So turned around.

Successions Chester.

I think he was 6 20 on the first mile, then 6 25 and then 6 30 Something like that.

We started out fast.

Gave back time.

Eso uh, we think based on estimates that he needs to be in about 1930 I think it's McMillan.

Calculator says 1935.

Uh, 19 minutes.

35 2nd five casings to break 1 30 a half.

Um, he's more of a strength runner.

So maybe, I mean, his speed is questionable.

Probably, uh, just think about on his time trial.

The last 200 meters.

He ran in 45 seconds.

So that six minute pace.

To put that into perspective, Ashton Eaton, the Olympic decathlon champion, uh, for his fourth event of the day after he threw the javelin and shop put ran a 400 meter on the track and he ran and 45 seconds.

So if the boner was lined up at the gun and they each other on Lane and the gun went off Ash in.

Ian's running across the finish line and Bones is running through 200 so I have to make you feel bad.

But that just shows you the level those guys were out.

So he ran his five K on the track in 2055.

We have to peel 30 seconds off at least, and maybe he can get away with something a little tighter because it's just you can extrapolate off your five K time.

And if you're if you're a strength runner like he is, where he doesn't have a ton of speed, you might be able to run like I might be able to run a sub 1 30 being in just 1940 shape.

Or maybe you don't want to cut it too close.

So the first thing I'm gonna have him do, I would recommend this for everybody.

You're just getting into running.

Your say you're getting back took a week off or something.

He needs to just focus on running an hour a day.

Uh, he needs to get his mileage up his weekly mileage.

So the most important thing with running is your current fitness is basically determined by your six week trailing average of your running mileage.

So you take the last.

You take what you've run all your mileage in the last six weeks.

Divide by six and you'll get a number that's your weekly average.

If that's low, you're not gonna run well.

It's unlikely that you'll run well, so he used to get his weekly running wild job.

The best way to do that, I think, is to forget workouts.

Uh, I don't even don't run with a watch that has pace.

Just get out and run.

Try to run for if you can't run for an hour that run for 45 minutes.

But you want to work up to run for an hour each time you run, run like do that at least five times a week, so you're running depends on where you're coming from.

But if he was running four days a week, you should try to run five days a week for an hour each time, so that'll probably get him.

Depending on how fast he's running, it's gonna get him at least six miles, right?

If you're running pretty, get a decent clip a little bit over eight miles.

He's gotta get his weekly.

He's gotta get his mileage.

You got 10 and 1/2 weeks for this race.

Doesn't have a ton of time, but he's got a good running bass runs people.

If he gets the next two weeks saying, he just goes out, I feel you're on six days of you goes out six the next six days.

He runs an hour each day.

And when you're out there running, you just wanna You just want to take it easy, Get the miles in.

You don't want to go out like a ridiculously slow trot, but you don't want to run.

Were you like, dying out of breath the whole time?

So you have to be breathing comfortably and you want to be Incan under control.

And then if that feels good, what you do is you throw in some fart like running.

So some people don't know what fart like running is.

If you'll know what far like running is.

Oh, how you're gonna make it because he got a run for it.

So you just Farlow groaning is key because it allows you run fast and run with fast form without putting a ton of stress on your system.

So it's almost like Spartak means speed play.

So you're just running like a kid.

You run for fun like a kid wouldn't run himself until he's like he's dying out of breath, right?

He's gonna pick up.

He's gonna run fast, feel good.

Then he's going to slow down before it really starts to hurt.

So this is important because you want.

When you're training, you wanna limit the amount of cortisol that your body's dumping.

That's the stress hormones.

If you're putting yourself in a lot of stress all the time, your body just gonna be dumping cortisol into your system, and that makes it very difficult to recover.

It hurts.

You're not gonna want to go out and run again.

You have to keep things relatively under control, especially when you have a base.

When you have a weekly basis under you as you get running and yet you're seeing you get your six week average up and you can start hitting workouts and carefully planning structured stuff where you're gonna be a lot of pain.

So that's what he's gonna do for the next couple weeks.

He's just gonna try to get his his frequency up six times a week for an hour each time.

And he's going to do that for a couple weeks.

Is not going to any structure workouts.

I wouldn't even have him run on pace, just run steady, run some far elected to feel good, and then in a couple weeks, you're gonna start picking it up.

So what I like to do when you pick it up is after you get a couple weeks of Basin, you and you'll start to feel good.

So you wanna get to listen to your body, you'll be out on the run.

We'll be right.

You can run an hour for six days in a row and not like it's not a big deal.

So once you get to that point, that means you're going ready for the next stage.

Stage two of the Zoolander workout routine is to start to modulate now, So now you have six days a week of an hour each day, and they're all these runs are pretty much the same.

They're just steady state.

Now you start to modulate and you have your longer runs go longer.

So maybe one day you'll go 70 or 80 minutes instead of going 60.

Maybe you have to go a little bit slower to get through that.

But you're gonna start getting a longer during the week.

You're gonna be getting more time on the road, and then maybe the next day is gonna be less time.

It's gonna be a short around.

It'll probably still take you an hour.

But you'll d'oh Hill repeats were around 200 on the track.

We'll do something more structured where you're using your vo two max, in your view, to max up in your anaerobic system going So it starts with steady state and you start to modulate longer, runs longer, runs easier, runs more intense runs that is like a straight line.

Now you're picking up a little bit.

And then after that, a couple weeks of that, then you can really push the long run.

You could go for a hour and 45 or two hour long run.

You can really push the structured interval workout going to do is eight by hundreds of good workout.

12 by 400 or 456 or six by a mile on the roads is a good one.

That's when your you don't want to hit that workout.

So you've got something behind Junior.

You're firing on all cylinders.

You take two weeks off and you go round a track workouts like I'm doing for you.

So that's where he is, and we're gonna have to run another time trial in about six weeks.

I like to put times on it, but you'll know when he's ready to run.

Another time.

Trump.

So the purposes Not for him to another time trial and go wrong.

22.

You don't want to run this.

He's after he puts in six weeks.

Hell, no, he's but he's strong enough to go faster than that.

His workouts will be better.

He'll be hitting times on the track for his interval workouts.

He'll be starting to feel good, and we'll be looking forward that time trial, knowing that he's going to smash it.

That's why we have to get him to Dio.

And then I think that if you can run a time trial in about 1935 times, around 1930.

And he's averaging about 40 miles a week for like, six weeks, and he picks the right course.

I'm probably gonna have him not do Caesar Rodney, because as a hilly mother of a course of anyone you know is that it is in Delaware.

Tough course.

The following weekend is a race in Black City.

April Fool's half marathon.

He's probably better off doing that, so I'm probably gonna try to push him that way.

But, uh, that's the plan, and that's how I plan for people.

I don't I'm not one of those people, right?

Like detailed Monday, Wednesday, Friday.

That's who does that.

Just like he's a numbers guy, too.

He's an engineer, so that's where you deal with him is they?

Listen, go out and run an hour every day.

Don't worry about the pace.

Don't look at your watch.

Just look at your watch.

Look at your watch.

Me Leave the door.

You look at the doors at one o'clock.

I'll be back in two.

That's all you gotta worry about.

Do that six times a week.

Don't get fancy.

At least for a couple weeks.

You can do that, then get fancy.

Okay, That's what we're gonna do with them and maybe doesn't make it.

I don't know.

I mean, it's a lot to take off.

And if his best is to run a sub 1 30 half you got average 6 51 for 13 miles.

So it's not easy, you know?

But we wish him good luck.

I'll keep you up to date on him.

I'm gonna do a couple of these on him to make sure that he's keeping pace.

I'll give you his his times when I have him hit workouts that we want.

Thio track his progress.

We'll go from there.

I gotta get this.

These dishes done.

They're gonna be in trouble.

Peace out later.