Training Tuesday: Make a Decision For Life!

0:09Kyle Kranz: Welcome to the Running Public with Bracken Crocker and Kirk DeWint. It's Tuesday, folks, and you know what that means. Training Tuesday.

0:15Brian Rosetti: We are going to take every rabbit hole, follow tangents, use useless metaphors, get lost in the weeds. This is Training Tuesday.

0:32Kyle Kranz: When you're ready to take your training or racing to the next level, go to the running public.com. We have both monthly subscription training plans,$19.99 a month. And Bracken and I both offer one-on-one customized coaching. Again, go to the running public.com and check out our offerings. All right. We got to ask. You're back to school. Day two. Day one. Day one. And what is your status after your first day back at school? Fine. I'm fine.

1:05Brian Rosetti: It didn't feel like a mistake.

1:07Kyle Kranz: It didn't feel like a mistake. Bracken worked today and then the new schedule is Bracken molds young minds and then scurries home right away to hop on this podcast recording. So I wondered what state you would be in today.

1:20Brian Rosetti: Last year, we started with a three-day week and they were the three worst days mentally I've had. for years. I haven't had a three-day stretch of being that low mentally in years.

1:36Kyle Kranz: I assume that's from little buy-in from the students, confusion, maybe a display of lack of respect, lack of control over the environment, those things?

1:47Brian Rosetti: It was all those things and it wasn't a little bit. It was a lot of all of them. But in hindsight, what it was was the natural manifestation of an inappropriate plan. Okay. What I planned to do that week and that whole semester was just wrong. It was the wrong approach. It was the wrong day one approach. It set the wrong tone. It met these people at their worst rather than at their best. And they're still responsible for their actions, of course, but it elicited the reactions that I now know it would. So I couldn't have been more night and day with today's approach compared to last year's. Well, we said we'd give this five minutes to start.

2:36Kyle Kranz: So that means we got like two minutes or three minutes left. And I'm curious. I'm genuinely curious. So what was the difference in your approach last year, week one versus this year, week one?

2:46Brian Rosetti: I treated it more like a team where like step in day one, set the tone, establish protocol, create, force buy-in, do it with a sledge hammer rather than with a pile of candy. Which year was which? I'm all candy this year.

3:10Kyle Kranz: Okay, you're all candy this year.

3:12Brian Rosetti: I was not lecturing, but I was kind of lecturing. I was standing in front of them. I was speaking. I was going through slides on our smart board. I was trying to tell them why everything was going to be the way it was and how great this could be. And trying to like, it was all done with the best of intent, but I greatly misunderstood our student population. What they needed was to be listened to. Not talked to. They didn't need to hear me. I needed to hear them. And so that shaped entire, and that's where I got to throughout the year, obviously. But the other good thing is I had buy-in. In the classes today, I had at least 40 % of the students I'd had last year.

3:58Brian Rosetti: And if not them, another half of the others, I had their friends, and then the rest were freshmen.

4:05Kyle Kranz: So it was just like, it couldn't have been more different. You look different than I recall you. I was so big down.

4:12Brian Rosetti: I was standing around this like, this was the worst day of teaching I've ever had. And I taught five years back in the day. This was the worst day. And then I had the second, I had the next day was worse. And then I revamped everything and came in that the next day. And that was just as bad. And all the work I did overnight didn't help. And I was like, I have 177 more consecutive days of this. What if, I can't quit, but I want to quit. It was just, I was so depressed at the concept of this is my life now every day for the next nine months.

4:46Kyle Kranz: Well, that makes me very happy to hear. I have two, three teachers I work with that all went back to school. A kindergarten teacher, a special ed teacher. And so I was very curious. And they came in already the last two days after work for their afternoon sessions in the gym. And so far, everybody has been delighted with their classrooms. So maybe it's the mojo at 26. I don't know. But I'm three for three.

5:16Brian Rosetti: I went in expecting 20 and 21 kids in my two gym classes. And I had 38 and 41.

5:23Kyle Kranz: That's so ridiculous.

5:24Brian Rosetti: So I had a whole class essentially extra in there. And I didn't know any of the kids. So I didn't know who was supposed to be and who wasn't. and I also didn't know what to do with this. Today, if that happened, I could have just pivoted, but I also knew to plan for 50 and scale it down to however many I have, where last time I planned how many I had and then it didn't scale up. So that also was very different. Planning for 21 kids and getting 41, you're not going to hit the ground running on that. Yeah.

6:01Kyle Kranz: Well, hey, at least they're paying you six figures, so you can put up with anything.

6:04Brian Rosetti: If you count the cents.

6:07Kyle Kranz: If you count the cents. If you go out a lot of decimal places. Yeah. Okay. Good to hear. Bracken's going to have a great year, which means we're going to have a great year of podcasts after being in the classroom.

6:19Brian Rosetti: I don't know if you remember our first podcast, but that was a struggle to even get me to the podcast. I couldn't get out the door. I was so flustered with everything. Even my schedule didn't work. So we're light years ahead. Life's good. We are such experts at this.

6:32Kyle Kranz: My life hasn't changed, I suppose. So I was holding my breath over here. What a relief.

6:39Brian Rosetti: What do you want to... I felt bad when I came to you and said like, hey, I know I've told you like, we just got to get through the year and then we're back. And then I decided I'm going back. I know that's unfairly putting it on you, but you've been very patient.

6:51Kyle Kranz: That's what true love is about, Bracken. It is. Yep. All right.

6:56Brian Rosetti: Do we want to get into an episode today? I think so. But first I have a question. Has anyone in your life ever defined that joking term work wife more than us?

7:08Kyle Kranz: You're my fallback plan.

7:10Brian Rosetti: Yeah.

7:11Kyle Kranz: I would have to say. I think it's true. But you're a guy and I'm a male as well.

7:17Brian Rosetti: It's true. I'll be the wife. I know that.

7:20Kyle Kranz: I'll just switch head for you, man. I don't care.

7:22Brian Rosetti: I just feel like we embody that we actually have a relationship we have to communicate and work on as work partners.

7:34Kyle Kranz: With very little true business involved, honestly.

7:37Brian Rosetti: Yeah, that's true. We're all relationships.

7:40Kyle Kranz: We are very little business. We could probably be much better off if we were better business people. All right, Kirk.

7:48Brian Rosetti: Every time we do an episode where there's a question or a proposal to be read, you're always reading it outside of one or two times. And then I always go first and give my answer and then you counter. Well, today I get to host.

8:04Kyle Kranz: I already thought about this though.

8:06Brian Rosetti: Okay.

8:06Kyle Kranz: What if I have something that pops into my head and I want to turn the tables on you?

8:11Brian Rosetti: You can.

8:12Kyle Kranz: Okay.

8:12Brian Rosetti: But I'm the host. I'm just granting you that power to do so. So you can interject. You're a gracious, forbearing leader.

8:19Kyle Kranz: Thank you. Those are good words to say.

8:21Brian Rosetti: Yeah. So I'm the host, but you can say I'd like to do the next round, and I will graciously seed the gavel for that round, and I'm taking it back.

8:32Kyle Kranz: I feel like you're ruling with a heavy thumb with me right now.

8:35Brian Rosetti: I'm more like a very up pinky.

8:39Kyle Kranz: I feel very posh today. Okay.

8:41Brian Rosetti: All right. All right. Episode today is You Have to Pick a Side. I'm going to give a running term or a topic or a situation, and you just have to pick a side because what am I famous, not famous, but infamous for saying as soon as a question is asked?

8:57Kyle Kranz: Well, it depends. Well, it depends.

8:59Brian Rosetti: It depends. It doesn't depend today. We're just picking a firm stance, and you have to just forsake the other side.

9:07Kyle Kranz: There's no gray area. No gray area. No, yeah, okay, but.

9:13Brian Rosetti: But it's going to be every bit as hard for me as when we say, all right, we only get two minutes on this topic.

9:21Kyle Kranz: All right. Well, I'm curious what the options are that you're going to throw at me. Okay.

9:24Brian Rosetti: Well, I'm going to start easy. Okay. Maybe. This is honestly, of all the situations we're about to do, this may be the situation I would want to find myself in the least. for the rest of your running career, running life. Every single workout, session, race, every time you run, it has to either be done in a super shoe or a non-super shoe. And with this, I'm going to say plated, in a plated shoe or unplated shoe. And I'm going to count rods as plates for this. So Adidas counts. Every run for the rest of your life, You have to do in just plated or unplated. What camp are you going to choose for the rest of your life?

10:11Kyle Kranz: The level of layers I can back myself up here when I say this is going to be profound. Okay.

10:18Brian Rosetti: There is no contest.

10:20Kyle Kranz: The answer is plated super shoes for absolutely everything. And I can list the reasons why. Please do.

10:28Brian Rosetti: One, I'm a racer, okay?

10:31Kyle Kranz: And I know the biggest advantage on race day is going to be in a super shoe, either supercritical foam and or carbon plate. And that matters to me as much as anything. So there. Two, I'm an aging athlete. I'm 43. And I hate to say it, but half of these carbon plated shoes paired with their supercritical foam save my legs more than non-super shoes. Yes, it's a bit of a potential advantage, but I actually feel less beat up in the right super shoe than I do in like a super trainer or a standard shoe. So it's saving me a little bit. And three, and this is the one that I'm going to feel embarrassed to divulge, is I've mostly been running in super shoes, probably three out of my five runs a week.

11:15Kyle Kranz: And this PF situation, this plantar fasciitis situation, which sounds like the oldest sort of injury. Like if there's a name that sounds very unappealing, plantar fasciitis has the ickiest feels for me. Um, I have found that I can get away running in Nike alpha fly threes and my heel hurts less after I run in that shoe than if I run in something else. And so for all of those reasons, um, I have not dealt with calf and Achilles issues. I have not dealt with any overuse injuries that you could point a finger at a plated shoe. I believe I've been relatively more healthy since leaning on super shoes.

11:51Kyle Kranz: And I'm a hardworking man who's going to pay that money for them. So I am plated shoes all day, every day.

11:59Brian Rosetti: That's my answer. What about you? This would be very difficult for me, but deep down, I know what my answer should be. And I'm going to go with that. Unplated. Wow. Okay. I figured you would. There's a few reasons. The first is that, and this should be the most important, so I'll lead with this. Plates cause me as much trouble as they help me. So it's undeniable that when I get the right plate, the right shoe for my body, I am faster. Without a doubt.

12:32Kyle Kranz: Well, you don't have to wear a random pair of super shoes. You can just use the ones in your rotation that work.

12:37Brian Rosetti: but because of the action of my feet and maybe of my stride, I'm also susceptible to overuse issues with super shoes. I tend to have, I don't know how to describe it other than tendonitis in my ankles, that feeling. If I do too many runs in a super shoe in a week, I tend to instantly have achy ankles that are mad at me. uh they also my achilles and calves are sensitive to too much work in the plates and because of my stride i tend to love the bounce and launch shoe more than the tip type shoe and then it tends to exacerbate imbalances in my stride where my left quad takes more of the damage than my right and And then it goes right to that tendinopathy spot I had back in the day.

13:31Brian Rosetti: So I can't guarantee that I can string together a training block anyway. But I can guarantee that if I do a whole training block in just plated shoes, I'm going to have issues.

13:42Kyle Kranz: That's so interesting because the majority of my argument is super shoes keep me healthy.

13:48Brian Rosetti: Yeah.

13:48Kyle Kranz: And the majority of yours against it is that they don't. And it just goes to show. and we're i would say fairly like like not huge but we're on the bigger side for runners we're not like like i would just on paper say yeah give this give bracken a high stack height give him some extra foam and a plate and he's going to be better off but yeah uh which is the case for me

14:10Brian Rosetti: but it's not for you my stride doesn't react well to the tip style she does with my forward lean But it reacts well to the alpha style bounce and launch, but that exacerbates issues in my mechanics. So it makes me better, but it's not good for me. So I think the tip style would be impact reduction for me, but it's an uncomfortable stride and I don't like it. So I'm going to take, now this is, I would still consider it if we weren't approaching this, we're in the midst of this revolution of shoes where the new age is here, which is they're combining co-molded supercritical foams with firmer dense layers as carriers co-molded with the softer, bouncier center layers.

14:57Brian Rosetti: so that they take out most of the need for the stabilizing effect of the plate and they can get the rocker effect out of the shape and the firmness of the foam. And because they're co-molded, they don't have to glue them together with the same amount so they become lighter as well. So I feel like I get, they're like eight-tenths shoes. Where you're 80 % to 90 % of the weight of the super shoe, but you don't have the final magic. but I can run completely worry-free in those shoes. So now they're becoming lighter. They're better than the super trainers ever were. This new version of super foam plateless shoe that's coming out and that combined with just traditional max stack stuff, I can stay healthy.

15:44Brian Rosetti: Max stack works well for me, but the plate changes how I run. So that gives me confidence that I can use this. And then the final thing is that I don't have a race type that I'm just in on that requires a plate. If you want to run a 5K or a marathon, which you do, you have to be in super shoes. There's no way around it. You're not going to PR without them, and you're not going to be competitive with your peer class without them. You're going to lose seconds per mile without it. What would be an example of a great shoe that is missing the final carbon piece?

16:17Kyle Kranz: The one that you would be like, this would be my shoe if I wanted to run fast and feel bouncy, and maybe a propulsion component but still isn't classified as a super shoe. Do you have one that comes to mind for an example?

16:28Brian Rosetti: This is a poor example, but over my shoulder here, the Salomon S-Lab Pulsar Soft Ground, I think, 2. It's a supercritical EVA. It's not a Peeba or anything like that, but I feel something nice from the foam. It's got a nice rocker to it, but it has no structure. And I really like that feel.

16:48Kyle Kranz: That other one right over your shoulder, the Hoka Evo Speedgoat, which rest in peace, would be a perfect example of that. That's last gen's shoe, right?

16:57Brian Rosetti: The new version would probably be the Adidas Agravic SL. It's like their version is the Speedgoat killer. It has better foam, it has better tech, and it's a little faster. It may not be as comfortable for everyone and the upper may not be for everyone, but it's not as pointy as the Speedgoat. So something like that. But the new, now technically I think the New Balance S, the Super Comp Rebel that just came out, which is like 6.8 ounces, but has a stack and super critical foam. It has some sort of something stabilizing piece inside it, but it's not a super shoe. Like that's the new gen, the new wave of it.

17:35Brian Rosetti: That shoe I sent you, maybe I didn't send it to you, the Nike, what's it called? The ACG Pickle Juice. Yeah. Well, yeah, we looked at that together. That's their, it's going to be like$275. It's their ultra big mountain shoe, no plate, but co-molded dual density. I have high hopes for that shoe.

17:53Kyle Kranz: Goofy looking shoe. Yeah. Anyway, that kind of thing.

17:57Brian Rosetti: And since I'm not going to go in on a marathon or something like that, I can just, if I want to be good at racing, pick a race that doesn't require a super shoe. Like even the race we're going to do together, Superior 50K. That's probably a great meeting ground of people in super shoes and people without super shoes. People without it. Like if I wore the Speedgoat there, I'd be more planted on half the race and I'd be slower on the flats. It would kind of just be like pick your poison. You can choose that kind of racing and be fine.

18:26Kyle Kranz: Yeah. Well, for me, my arsenal would be Nike Zoom Fly for recovery runs. If I'm going to pick like in their relatively low price point, they're usually$179, but you're going to find them on sale for$129 almost always. The Alpha Fly 3 for like -

18:43Brian Rosetti: $100 right now. $100.

18:44Kyle Kranz: the zoom fly yeah i mean it's a steal of a deal and the reason that shoe is is uh cheaper because it has a plate it has the foam isn't quite as responsive but it's got enough of it where it saves your feet a little bit and they just use heavy materials with it it's just got a big heel in it and a big tongue and they didn't strip it down and make it light but that's perfect for a recovery run shoe right and so it works for me and then for midweek long run or long run type stuff the alpha fly three is great and then the days you want to rip you pull out your hoka cellos and you go rip. That'd be the three if I could only have three.

19:18Brian Rosetti: Beautiful.

19:19Kyle Kranz: Yeah. Not saying everybody should try this, by the way, because clearly I don't think everybody could get away with it, especially if you struggle with, I would say, knee and below soft tissue issues, which I don't, luckily.

19:28Brian Rosetti: Now, I think the next gen is shoe. Right now, I think where they're at, the trails have become my love. If I could only choose to run one thing ever, it'd be semi-technical to technical trail. So you can get away without plates for that. And there's not yet a shoe where you're like, this is the super shoe for that. And you're set. It's always like, can you make this work for this terrain? I think that thing's coming, but it's not here yet. The next gen probably figures it out. But I think a super technical will always be a place where you don't need a plate to be competitive.

20:00Kyle Kranz: There might be a hindrance, honestly, for a lot of it.

20:03Brian Rosetti: They may never, ever get it.

20:05Kyle Kranz: You think the pickle juice is going to be the next coming?

20:08Brian Rosetti: I don't know. honestly i nike trail historically accurate uh yeah disappoints actually very disappointing the acg zagama is their best trail shoe they've ever made in my opinion it's just still a little heavy but it's designed to be this big robust shoe and if they took everything from that and brought this down that and then uh the the kiger fly that's coming out just got re-announced which is their stripped down racer like those between those three you i think you got a stew well i think the tara kiger was one of the worst shoes ever made by the way for trail running it was

20:44Kyle Kranz: horrible and you saw people racing in it some of the best were racing i'm like that made your performances even more impressive because this shoe is a pos let's move on from shoes let's okay this this could drag on what's your next this will be quick every run oh it just started raining here

21:00Brian Rosetti: Really raining. Wow. No change in light. It just suddenly started down pouring. I like when that happens. All right. Surprise. Big weather guy. Big weather guy. Big weather. Every run, same thing, same question. Every run for the rest of your life, but now you're split shorts or compression?

21:19Kyle Kranz: Compression. Easy answer. I do run in both. I run the days that matter or the long days in compression. And then I run my easy days usually in split shorts. Um, but by large, I just feel faster in compression. Um, so I'm going compression. That's it. It keeps everything in place. I definitely chafe less on some of those longer salty runs. Uh, and I think I'm going to leave it at that. What about you? I go in eras Kirk where I feel strongly.

21:51Brian Rosetti: I'm in my shorts era. Yeah. Yeah. Yeah. for the same thing as what you said, it just feels better. I just feel faster and better in split shorts or running shorts right now. The other thing is I have developed an intolerance for compression shorts in the real heat. It just feels like life's hotter in the last year.

22:13Kyle Kranz: Yeah, but there's nothing. Gosh, in some of these human recovery runs in my split shorts, man, you get soaked in sweat and then it's kind of sticking to your inner thigh and your inner thigh is gobbling up your shorts. It's not like I got these huge legs or anything. I hate that wet, sloppy, saturated split short that's now stuck to you. That's icky.

22:32Brian Rosetti: So this is what it came down to for me. That situation right there versus feeling like I'm just being smothered in the heat and humidity by split shorts. You mean by tights? Yeah, by tights. I'm sorry. Yeah, compression by tights. And currently, the sensation of being really hot and muggy in tights is just something I don't want. I don't find myself in that drenched soaking split short situation very often.

23:07Kyle Kranz: You got to run further.

23:08Brian Rosetti: I mean, the hottest long race I ever ran, my 50K was in the 90s in humid. It was in July in Wisconsin. And I ran splits in that and never had it. And I was dumping water. Part of it is finding the right short with the right material that hangs the right way. I had one pair that I thought was my best summer short ever. And I was wearing a, I don't know, it was like diaper in the back, speedo in the front by the end of my run. It was horrendous. So I think there's something to be said for finding the right shorts. But once you do, I can wear them like 90 out of 100 times.

23:43Kyle Kranz: Same thing goes for tights. So you got to get the right compression, the right length, the way it sits. I will wonder if you'll change your tune. Like when we get to like October and November, like the half tight or the compression becomes like you get out there and it's a 45 degree day and now it keeps your quads and hamstrings warm in just the right way. Like there's this perfect window there where then I think it is an advantage in when the temps get cooler, but you don't want a full length pant on.

24:09Brian Rosetti: I agree. And I think that will be the issue. And for sure, like I said, it's eras and my era right now, the thing I can't get out of my mind is grindstone 100k. And I can't imagine going through that heat and humidity and sweat with compression clung to my legs the whole day. Like I'm going to get trench crotch.

24:28Kyle Kranz: Plus I think there's no worse look than like a sweaty, saggy split short. That's like kind of stuck to your legs in weird spots. No,

24:37Brian Rosetti: you're right.

24:37Kyle Kranz: And then I envision like that same runner having like a gob of spit stuck to the side of their mouth. Cause they bloody nipples and like a blood, I picture that is the worst look and feel. You're not wrong.

24:49Brian Rosetti: If this was forced upon me with just compression shorts, I'd be like, fine, great. I'm just going to go and find the exact right pair and I'll be great always. The final piece is that with the hydration ability of the Raid running shorts, I can put 360 milliliters on each hip and essentially not feel it. 720 milliliters on my hips for that race or throw in frozen flask in that and keep my legs cool. Like I can't do that. There's no split shorts I've found that have that hip style hydration where I can still put a belt above it. Um, they all do this sideways band thing and that irritates me. Yeah.

25:30Kyle Kranz: My track Smith, I got, uh, my favorite tight right now is the track Smith. Um, I don't know, it's a little higher price point, but they got, if you wanted to load that thing up plus the belt, you could be really ready to rock. They got a zip in the back. They got pocket on the side. Fantastic.

25:45Brian Rosetti: Yeah. Again, I'm sure I could find the one short that'd be perfect for that situation as well, but. Well, I'm never, I'm never switching teams here.

25:53Kyle Kranz: I don't, I'm not in any, I'm in though, I'm stuck in my era, I think permanently.

25:57Brian Rosetti: Okay.

25:58Kyle Kranz: Yeah. However, and then let's move on. I think I feel best in the winter, like a safer bet is a slightly loose, like a loose to the knee and then tight below it. And then you're the opposite.

26:13Brian Rosetti: I am exclusively tights in winter. I feel so horrendously slow in running pants. What a finicky, finicky bunch. So I guess by that logic, I have to take tights. Well, you only asked about shorts, so you're off the hook. Okay. All right. For the rest of your life, every race and run you ever do, waist pack or vest?

26:33Kyle Kranz: Waist pack. No questions asked. Yeah, I think between aid station frequency and just the, I've never had a vest disappear. Never. I have had waist belts disappear. And as we just talked about, between some of the pockets and some of the tights or shorts, plus a belt, I've been able, and handhelds are great if you're going long, like they work well for me. I don't need, I don't need all of that on my person. The only exception for that would be in OCR or a big long mountain, like Spartan Race, where my hands always have to be free. The belt may be getting in the way on a couple of the potential obstacles.

27:10Kyle Kranz: But even then, I think I'd still find a way to make a belt work. So I'm a belt all the way. How about you? I was going to surprise you, Kirk.

27:17Brian Rosetti: No, you are. I'm going to take a vest. Why would you do that? Because of one scenario and one scenario only, but I will get to this point because of my weird yearning for ultra and that's mandatory kit. Okay, well, that's... That's the only time. But I can't do a race with mandatory kit with, I mean, you could do it with just a belt, but at that point you're carrying an entire tire around your waist and it defeats the purpose of why I love belts in the first place. This is like the split shorts for me, 90 out of a hundred times, 99 out of a hundred. I'm choosing the belt, but the time I need the vest, I need it.

27:52Brian Rosetti: And there's no way around it.

27:53Kyle Kranz: The thing about a vest is if you don't fill them all full, all to the bram, all of the flasks, you can get away with it not being too impeding. I'm envisioning this vest. Like you got two front flasks loaded up. You got a couple little bottles in your pockets. You're like, just feel like a fricking garage sale running out there. I don't like that.

28:12Brian Rosetti: Plus if that's all I have access to, I'm just going to do the thing I should have done years ago and just wear it all the time and get used to it. Yeah, that's fair.

28:21Kyle Kranz: Every time I see UTMB and you see these very tiny individuals

28:26Brian Rosetti: loaded down with these things and running faster than I can run without it. I think you're a baby just like get over it you're fine just go be like them but if you're a big chested

28:35Kyle Kranz: man or a big chested woman i feel like it changes your mechanics if you're loaded up a little bit

28:40Brian Rosetti: yeah there's enough kangaroo pouches and like lumbar pack you can figure it out okay i respect i don't like it i don't want it but for that one scenario i don't want to disqualify myself from a passion project which will happen someday but i will hate it every single training run where i I just want to carry my phone. I have to wear a vest. Yeah.

29:02Kyle Kranz: All right. I have one for you. Oh, this is not, this is not a revolutionary question, but I just was thinking for it myself. Do you listen to things when you run most of the time? I mean, this is a lot of question. So first qualifier question, if you could only run in silence or only run with things in your ears, which one would you pick?

29:21Brian Rosetti: Silence. Oh,

29:22Kyle Kranz: so easy right there. You pick silence.

29:24Brian Rosetti: Yeah, because I don't, I run most of my quality with nothing in. And sometimes, again, it's like disqualifying myself from not being able to do it. There are times, and I've talked about this, I just have to silence it and just follow a train of thought for a while or just have some quiet. I do enjoy running with just thoughts sometimes. So the fact that I wouldn't ever be able to do that means I just have to choose that. Okay. Does watching TV without headphones count? can I still have sounds? I would take it. I'd watch it in silence. Yeah, I would take no headphones.

30:01Kyle Kranz: Okay, well, that was my qualifier question, but let's assume that there is going to be something in your ear and you only could do music or podcasts, everything, quality sessions, recovery runs, etc. You're picking music.

30:14Brian Rosetti: Yeah, that one's an easy one.

30:15Kyle Kranz: Podcast books on tape, something like that.

30:17Brian Rosetti: Audiobooks would be the only exception, but those distract sometimes. Sometimes it only works for zone two for me. Zone one, I guess, if you want to count that as training. But zone three and above, I can't do audiobooks. I can't listen to conversation. I'm going to miss stuff. So it's, yeah, easy. Easy answer music.

30:37Kyle Kranz: Okay. Well, I'm going music as well. And if you had to even decide further, I would say silence over sound as well. only because on quality days and on race days, I do not want to be disconnected from the experience. And I don't need music or any sound on a quality day in particular. I'm in the effort. It is stimulating enough where I don't need Post Malone in my ears. So I'm going to say silence, but I would pick music as well.

31:08Brian Rosetti: Plus we've just done it for years. That's how we grew up. Yeah. I know I can do it without. I don't know if I can do it. I know I can't do all of the types of running I'd want to do with it. And again, races, there are races that don't allow headphones. Yeah.

31:23Kyle Kranz: I, uh, I've done one race with, uh, headphones. One race happened to be grandma's marathon. Um, I decided like I cranked on some long runs with it. I thought, you know, this might, I had a feeling I'd be alone for a lot of it. Cause I ran in the elite wave, right. I was like the slowest guy in the pro field basically. And I turned those things on about two miles in. I was kind of in no man's land. I just wanted to like disregard what was going on. I've never been more irritated in my life. I tried to force it for like a song or two and everything in me hated. I couldn't hear my feet. I couldn't hear the crowds.

31:55Kyle Kranz: I couldn't hear my breathing. I felt like it disconnected me from the effort. And I was like, I don't know how people race with anything in their ears. It's like, it's like, you're almost trying to remove yourself from what's actually happening, but then I can justify it for some of my other runs. And so I'm not sure what that's about, but no, no, no. Like I do not want anything like that in my ears while racing.

32:12Brian Rosetti: My belief is that when you train anything for long enough, hearing is part of your biofeedback. I agree. Just being aware of your breathing alone or the way your feet are hitting the ground. That's all biofeedback that you need to know. Maybe that's not the right term for that, but it's on the control panel of how you keep your effort in check. So I think it's hard to time trial. I've tried time trialing with music. I think it's kind of hard to. I end up like 5K time trial. I'll turn it off by the end of mile two because I'm not cranking it down. I can crank down a long run with music. You get past threshold, and I don't know how helpful it is in that moment.

32:53Kyle Kranz: Yeah, you get into the groove, and you don't even remember what the last five songs were anyways. I'm tuned out. It's just white noise. Okay, one more.

33:01Brian Rosetti: What would the shortest race be that you would listen to music for?

33:05Kyle Kranz: None. None. Nothing. maybe a solo effort. I'm like, I'm going to go run a 50K on the trails today. Maybe. But at this point, no.

33:17Brian Rosetti: Racing, the minimum I could consider would be 50 miles for when I hit a rough patch as an alternative to caffeine. 50 mile, 100K, 100 mile. I could see there being a point, but I don't plan on bringing music. For Ironstone, I don't plan on bringing music. would be out there 13 to 16 hours. Yeah.

33:40Kyle Kranz: One last question that came to head and then the floor is yours again. So your race is the 5K. Okay. Every single time you put your running shoes on, you have to accumulate more than 60 minutes of work or less than 60 minutes of work.

33:56Brian Rosetti: But it has to be always 60 minutes or more of total time

33:59Kyle Kranz: that could include intervals, warm-up, cool-down, or less. You can never breach 60 in a long run or again, everything has to be 60, including the day before your race. I mean, we're talking across the board.

34:10Brian Rosetti: My gut is to say less than 60, but I would have to like do the math on, can I warm up, cool down and hit the full workout I'd want to hit for my big sessions? And I think the answer that would be steering me down would be like, pare down the warmup a little bit and cut out the cool down.

34:29Kyle Kranz: So why would you choose less than?

34:33Brian Rosetti: Because the days were, the option is like I can't run an hour you have to take the day off. That's a good point. 40 minutes I can get today like doubling. Doubling is off the table unless you want to get two hours in that day. Shake out the day before a race. If you're racing the 5k the pre-race matters. Doubling. Yeah I'd rather run 40 minutes cap and be able to double every day and do it. Oh no doubling.

35:02Kyle Kranz: No doubling. I'm like, no, that's not part of this.

35:06Brian Rosetti: No? No. Well, I'm saying it is.

35:08Kyle Kranz: Well, I'm going over. I'm going over 60.

35:10Brian Rosetti: Okay. So you'd be okay going 60 minutes day before the race?

35:15Kyle Kranz: I have a lot of good training sessions. My Mondays are usually a 10-mile recovery run, and I very often have legs that are ready to go the next day. I could run that, and a slow eight miles would get me to 60 minutes. Not a problem right now. No, I would take that for sure.

35:30Brian Rosetti: Now, if I had to be on your camp, I wouldn't be mad.

35:34Kyle Kranz: Do you know that before we had a Wednesday night Tracksmith Twilight 5000? It was a Wednesday night. Schedule's all off when you're racing on a Wednesday. And I was feeling itchy, and I ran eight miles the day before that because I was like, I'm just going to stay in routine. It's been working. I've had good sessions. And that was the best I'd felt in the three Tracksmith races I did, and I did do eight miles the day before.

35:54Brian Rosetti: So whatever.

35:55Kyle Kranz: If you're fit, you're fit.

35:57Brian Rosetti: I will say, though, that as the last distance I would answer that way. Correct.

36:02Kyle Kranz: Right. That's why I figured it was a good distance.

36:05Brian Rosetti: And even then, if you said, sorry, you can't choose that one, I might think like, oh, good. Because I'm not totally sure I wanted that one anyway.

36:13Kyle Kranz: What do you think Jakob and the Inggrids in camp would pick? They may pick less than 60. Yeah.

36:19Brian Rosetti: I don't know how long their warm-up cool-down total is. It's true. Yeah. I think they only run once significantly past 60 per week. 70, 80 minutes at most, right? Yeah. Yeah.

36:31Kyle Kranz: but 10k already for sure give me an over an hour cool okay fueling you can only drink your calories

36:40Brian Rosetti: or you can only chew them for the rest of your life for workout and race fueling what are you

36:46Kyle Kranz: choosing i hate this question yeah i hate that question it'll be easy you understand i had like sort of bad reactions in this hot ultra recently and i've been curious about liquid hydration liquid nutrition, being more palatable and stomachable in hot conditions.

37:03Brian Rosetti: Yeah.

37:03Kyle Kranz: But I haven't had a chance to see that experiment through because I quit running far. I've done with that for a little while. So I'm going to go with solids because I know they have worked well for me in the past. So, and that could be chooser gels. For me, I've felt pretty good on them by large until recently. So I don't know what that's about. I'm going with it. What about you? You're going liquid. Everybody knows you're going liquid.

37:27Brian Rosetti: I'm going liquid, but it's kind of the opposite. It's going to fly in the face of my, what about mandatory kit races? If I go long enough, that's going to disqualify me from ever doing it.

37:38Kyle Kranz: But am I ever going to run a race long enough? Do you remember the conversation with DJ Fox? He did liquid nutrition for four days straight, three days straight. Yeah, Miguel did 100 miles with 20, 30 ,000 feet of vert on just tailwind.

37:53Brian Rosetti: So I believe it's possible. And yeah, I'm probably not going to do a three-day adventure race. I will only give up one night. I know my body. I'm not a sleep deprivation guy.

38:02Kyle Kranz: I don't know if I am either.

38:04Brian Rosetti: So everyone's rolling their eyes. Like, you're not racing anyway. Who cares?

38:08Kyle Kranz: Yeah, liquid. Easy answer. A few people are thinking it, but everybody's rooting for you.

38:13Brian Rosetti: Oh, yeah. You're going to maybe do a four-day race bracket. Got to have your plated shoe for that big race you have coming up. So your answer is liquid.

38:23Kyle Kranz: Liquid. 100%. Which liquid would it be?

38:26Brian Rosetti: I mean, if I have to choose today, Tailwind, but that's also part of what I'm... I have two brand new... Just put them in the drawer last week of Tailwind high carb mixes. Got two different flavors. Cool. So it works for me, but I do have some stomach upset a little bit after. But I don't know if it's because of that or just because I tend to... When I need to fuel, I tend to bury myself. Right. Okay.

38:55Kyle Kranz: I will be experimenting. When I decide to start doing things over 90 minutes again, I'll probably start looking into it. I ran over 90 minutes for my long run this weekend, but I didn't take nutrition because it wasn't a high value long run, meaning I didn't have any output with it. But I should start playing around with it. I'll get back to you.

39:14Brian Rosetti: Okay. Well, you thought that question was mean, but it wasn't. This one is. Okay. You can only run on the road or on the trail for the rest of your life. It's particularly mean because of where you live. So maybe you can answer it as if you had not the perfect lake house that forces you to just run country roads.

39:34Kyle Kranz: There's the lake and there's running around it where I live.

39:37Brian Rosetti: Yeah. That's about it. You're never allowed to run a trail again or you're never allowed to run pavement again. Outside of like the road crosses a trail and you got to touch it or your trail has an access road you have to be on for a little bit. like you're going out for a road run you're going out for trail run and that's it ah um i hate this question even more actually you're right um and i think i'm going to disappoint a lot of people here when i say the roads i think a lot of people are gonna be disappointed in me

40:11Kyle Kranz: no one more than you every time you travel i know but i here's the thing i actually really get a kick out of run and road hills for part of training. Like I actually really enjoy that. Running to me has turned a lot into business trips. Like for me, it's a business trip most of the time. And I thrive on metrics, like more than you probably even know. All the metrics, they really are motivating to me. And I think really for the like objective nature of the roads, I have to pick them because that keeps me on the hook strap. That's why I'm still pressing pace at 43 because those metrics deep in my DNA matter to me.

40:56Kyle Kranz: And so maybe even if I could like run on a trail and then time trial on the roads, or I don't know, but like, there's no questions asked. This is an objective place. I can test my fitness and that matters to me. And so that's it. That's, that's the breaker for me.

41:13Brian Rosetti: Pure and simple. I care about that a lot. I respect that. Yeah,

41:18Kyle Kranz: but it's disappointing. It's so boring. I spent enough time in the woods bracket. I don't know if you know this. I'm in the woods like three times a week, not running. Like I get my fill elsewhere. So there's that. What about you? This is everybody's easy for me is nutrition.

41:30Brian Rosetti: I take trails. Yeah. I knew that about you. Yeah.

41:32Kyle Kranz: Which is so surprising because you, you never take like a middle distance guy who thrived on turnover and fast twitch. I don't see that being a common route to then choose the trails.

41:45Brian Rosetti: I don't know. So much of it, I mean, I love the trails and I always have. We went to a trail, the first day of cross country, we would go out to Mirror Lake in Wisconsin and we ran this trail and it was the only real trail I'd ever run. And I just loved that run every year. And then in college, in Whitewater, on the back of our cross country course, there's this little wooded area and there's like a four to 800 meter stretch you can run. And whenever possible, I would just go cool down there after the races because it was just like a happy place for me. I just run back and forth on that track.

42:22Brian Rosetti: Always from the beginning, I liked that so much more than running on the roads, even though I love metrics, love them. But everything cemented for me after knee surgeries. I have less than 50 % of each meniscus remaining. I just have less cushioning in my knees. and I feel it. And so the trails give me that cushioning back and the shoes react differently with my knee. Trail shoes feel better on my knees than road shoes do.

42:49Kyle Kranz: It's a longevity game and an enjoyment game, but...

42:53Brian Rosetti: Yeah, it's bad that when the thing you do pains you every second you do it. I ran 11 last weekend and I ran on the side of the bike path. I ran all in the gravel and in the dirt and in the grass. And anytime it was overgrown and I had to get out of that, it's like, oh man, I got like this ache every step I take. And it's not injury. It's just like a thing that's in my knee. And then I get back into it and then just be like, oh yes, I like running. So I can do it just fine, but it's so much more enjoyable for me on trails. Just want to make sure I heard that right. You ran 11 miles last weekend.

43:31Brian Rosetti: I did.

43:32Kyle Kranz: Yeah, doggie. Doing the thing. Big deal, Kirk. Big deal.

43:37Brian Rosetti: It's going to be 12 this weekend.

43:39Kyle Kranz: That's right.

43:40Brian Rosetti: It is.

43:41Kyle Kranz: Too bad you don't put your crap on Strava because I'm your biggest fan. Okay. Well, maybe I'm not your biggest fan then. But one time I liked your last run, you text me. I'm like, dude, you like that in one second. I was in the car. I was like, I just happened to be looking and you were like, it was off putting to you. No, no.

43:59Brian Rosetti: You said you're stalking me. Yeah. I felt like you were just refreshing your face. Blank. Yep. Okay. We've done a version of this before, but quality work, every quality workout for the rest of your life, pancake flat or has to have vert. All hills or all flat. What are you doing?

44:21Kyle Kranz: What am I racing?

44:22Brian Rosetti: Doesn't matter. This life. This is not theoretical. This is your choosing today for the rest of your life.

44:26Kyle Kranz: Do I have to go flat on the treadmill too? Yep. And this is only quality?

44:30Brian Rosetti: Anything past aerobic threshold.

44:33Kyle Kranz: So I could do hill work under - Up to aerobic threshold.

44:36Brian Rosetti: Oh. Yep.

44:38Kyle Kranz: Because the answer would be, I'll let you go gray zone. I'll do everything up to lactate threshold.

44:44Brian Rosetti: I'll give you within four beats of lactate threshold.

44:47Kyle Kranz: Then flat terrain without question. Okay. Because my current pursuits, I'm enjoying going fast. If you give me just enough of the vert, because I believe in it so wholeheartedly. And even in the injury space, how it saves your legs and can be so helpful for long-term health, meaning injury-free, running. It's so powerful. I would have to choose incline, especially if the treadmill is in my pocket for those reasons. But if you give me just a little room to play, I'm going flat. Anything that of the highest quality flat, sure, I'm in. Flat. And I know your answer too. It's so funny because we believe most of the same things.

45:28Kyle Kranz: We're so close.

45:29Brian Rosetti: There's only two differences and that is any sort of health history we have and race goals.

45:34Kyle Kranz: Yeah, but we live under the same umbrella everywhere and it's we've chosen like the opposite things for almost all of these answers yeah actually we have we chosen the same answer i don't think we have yet no but i would very easily choose compression shorts okay but it was you chose a vest i chose a belt you chose not super shoes i chose super shoes i guess we said no music that's the only thing yeah no music

46:00Brian Rosetti: and realistically 9 out of 10 times I'm wearing a waist belt not a pack but I'm still choosing the one here's another one Kirk you didn't answer oh yeah my answer is hills explain yourself one I firmly believe in the power of hill running translating everywhere else more than everywhere else translating to hills unless you're just a machine two the wear and tear uphill is just not the same but if you want wear and tear you can get it downhill and i think that's all i need to also from the beginning i've liked hills i've been one of those people from the beginning that looks forward to hill workouts back to high school freshman year we would do the one little hill workout every other week at this little local park where kirk if you saw this thing in no way would you think hey there's a hill over there but there's a bump but that was always my favorite workout from the beginning even though i was a track guy like at my core my soul wanted the trails and the mountains i just didn't know it yet i love treadmill work so do i love it i do not love flat treadmill work but if i can do uphill treadmill work at 163 beats a minute give it to me yeah you made the rules i did you made the rules all right okay strength training kirk every time you perform a strength movement for the rest of your life either has to be five or less reps or 10 or more the reason i don't like it this question

47:44Kyle Kranz: as well is because i really believe in doing both within the same workout right so i like starting with low reps, high weight, and then progressing to higher reps, lower weight scheme. So I do both in my sessions. Like sitting there and doing like five bicep curls would be so stupid.

48:05Brian Rosetti: You'd have to load those puppies to the point where you'd be afraid for your attendance.

48:09Kyle Kranz: Not that I do that ever, but I'm hardly ever bicep curl.

48:12Brian Rosetti: Oh yeah, you do.

48:13Kyle Kranz: I've seen those pups. I don't. I hate that you did this. And this is going to go against everything I've preached.

48:19Brian Rosetti: Well, this can't be like, would you rather give money to the poor or punch a baby? This has to be tough choices.

48:29Kyle Kranz: I'm going to say 10 or more. Ooh, Kirk. I thought for sure you'd say five or less. I know, and that's why it hurts me to say it. Because I really like leading with a one big pillar movement that typically is in a five rep scheme. And then the majority of my lift, the back half is rough, the eight to 12 range. And I love, that's a very satisfying feeling. I can, I could still do hypertrophy stuff. If I change my mind in the future about wanting to get big and jacked, I can go heavy for a set of 10 and still get a lot of good power output out of it. And I think I'd be left wanting more if all I always had to stop at five, I think I would leave much less satisfied eventually.

49:14Kyle Kranz: And so that is my reasoning. I'm not doing 10 reps and have five in the hopper. I'm doing 10 and fighting for my life for number 10. I'm talking heavy load. And I just think long-term, I have more options that way. I hate to say it, but the answer is both. I want to do two movements at five reps, and then I want to go do a bunch afterwards with more than five reps?

49:38Brian Rosetti: This is a hard one because people can argue effectiveness until they're blue in the face. I don't care. I think either one gets you fit. Either one gets you healthy. Sure, certain things. I don't want to be squatting 10 plus, but you can get good at squatting and doing 10 plus reps. I believe you probably should squat less than 10 reps most of the time.

50:00Kyle Kranz: I'm thinking single leg work. I'd probably ditch squats on a 10 rep scheme just so you know.

50:04Brian Rosetti: What I was going to say with this is there have to be compromises in this. Correct. But the thing that would be the hardest for me about high rep is that the effects of it on the running. I know. It gets hard. So, yeah, squats are going to have to be at most once a week. It's going to have to become single leg stuff, like you said. Deadlifts? Do I want to do sets of 10 for deadlift?

50:27Kyle Kranz: Well, you do a box squat. You do a rack pull. Exactly.

50:30Brian Rosetti: Yeah. I'm going to have to get creative, but I'm choosing high rep as well, actually.

50:33Kyle Kranz: Oh, you kind of made me feel bad about that. Like, how could you?

50:37Brian Rosetti: I thought this was the second most sure thing behind super shoes. You were never getting rid of alphas. But I thought you might get rid of 10 rep and above. Because my follow-up was going to be, okay, what is the lowest high number you would switch over to high rep for? Would it be eight? I thought I might get you at eight or seven. But I didn't know I'd get you at 10.

50:59Kyle Kranz: Yeah, you can give me a 10.

51:00Brian Rosetti: I'm also thinking when I'm 70, when I'm 80. am I loading up a bar and doing five? Maybe. Or am I probably doing 10 or 12?

51:09Kyle Kranz: It has a lot more with how I feel when the session is done. I like to get a little bit of a burn and a burnout. It's really hard to do that in five reps. And I believe in it wholeheartedly. My two main lifts each week, the first two movements in both of my lips are on a five rep scheme right now because I believe in it. But I get to have my cake and eat it too. But yeah, I'm choosing. I'm going to choose a higher rep.

51:30Brian Rosetti: I think if I only cared about performance, I would do five or less. I agree with you. Yeah. Okay.

51:35Kyle Kranz: I agree with you.

51:36Brian Rosetti: Yeah. But little things like I'm going to hurt myself on pull-ups if I'm doing weighted pull-ups five or less way more often than I am if I'm doing 10 or more body weight reps. Like, I don't want to choose either, but I'm choosing high rep.

51:53Kyle Kranz: That's, yeah. Okay. I mean, let's not over justify our choice. Let's move on. Because I could keep over justifying this one.

52:01Brian Rosetti: I could see where this could go for me. We're going to keep riling the folks up. Okay. You have to ask AI, what are the best supplements for health and performance for runners and regular lifestyle? And then you either have to take all of them every day for the rest of your life or none of them ever.

52:22Kyle Kranz: None of them ever. Less is more philosophy. I currently don't take any supplements. Zero. You're on zero. Yeah. I've been on zero for like the last two years. Zero. Zero as in actually zero. I don't take anything. My last labs all looked pretty good. I'm on zero. I eat food and I work out.

52:44Brian Rosetti: So I'm going zero. What about you? I know you've in the past really recommended multivitamins.

52:51Kyle Kranz: I think it covers your base. It's an insurance policy. But if I don't feel like I need it right now, if I don't feel like I need it, I don't really take it. Well. think about your pocket book on all these recommendations

53:03Brian Rosetti: I'm more torn on this than I thought I would be because I just added in my my poop pills as I like to call them magnesium what is it magnesium glycinate glycinate yeah glycinate those will get you moving because of the nerve firing stuff I had going on that we haven't really talked about here much but I had like some it wasn't sciatica but it was sciatica adjacent and I was working on some magnesium to get those levels up and help out a little bit with some muscle stuff. And that exact situation is why I'd leave. Because I use supplements when I have a hole. I get done with surgery. I do collagen for a while and then I lose steam.

53:49Brian Rosetti: And I get to winter and I do vitamin D for a while and then I lose steam. Vitamin E, I lose steam. I do magnesium for a while and I'm going to lose steam on that. So like For covering those emergency situations, I'm really tempted to take all, but I don't want all. So I'm taking none.

54:05Kyle Kranz: Yeah. I don't want all either. You're going to have a handful of things you're taking. You're going to be hundreds of dollars a month on this regimen too. You got to think about that.

54:12Brian Rosetti: And you know you're going to have things on there like hot ticket right now is creatine. And I have no issue with it whatsoever, but I just have days or weeks I feel bad on it. I'm not in the creatine camp.

54:26Kyle Kranz: So anyway, I take none. All right, I have one for you, and then I don't know how much time we have. Okay. Your run, anytime you're training doing anything, must start at 5.30 a.m. or earlier, or every training session must start at 5.30 p.m. or later. It cannot be anywhere in between for purpose.

54:47Brian Rosetti: Can I ask a follow-up?

54:48Kyle Kranz: Uh-huh. In this scenario, does your life support either one?

54:55Brian Rosetti: Yes. Like life just magically falls into place, just works.

54:57Kyle Kranz: No, with your current life. Yeah, your current, whatever your circumstances are, right? But you have to be, your Strava run has to start by 5.30 or earlier or the opposite, 5.30 or later.

55:07Brian Rosetti: I'm going to take 5.30 or later. 5.30 p.m. you're saying?

55:11Kyle Kranz: I thought I was tricking you into that. 5.30 p.m. Yeah.

55:15Brian Rosetti: It's going to make trail running tricky certain times of year because you're going to run out of light. and it's going to require really intentional planning of my schedule to get it done in a way that doesn't impact our family at night but i just it early mornings destroy me over time

55:37Kyle Kranz: i can't i don't love this well they're 5 30s early to do it to commit to it for every single run that's why it's difficult i hate that's the right answer that's the right answer it's 5 30 a.m

55:49Brian Rosetti: or earlier. That's the right call.

55:51Kyle Kranz: How many workouts in the last month have you done after 5.30 PM?

55:55Brian Rosetti: Maybe one a week.

55:56Kyle Kranz: Okay. Now say Kirk, how many workouts have you done after 5.30 PM in the last decade?

56:02Brian Rosetti: How many do you think? Kirk, same question.

56:04Kyle Kranz: Zero. I think.

56:09Brian Rosetti: So for that reason alone, I - Outside of twilight races.

56:12Kyle Kranz: Oh, that's good. I'm going to have to go with the morning and I'm going to, I'm very cranky about that because I don't like to train that early if I can avoid it. Winter morning running is one of the worst things on the planet on those really brutal days. It just is in the dark. That's the time I like morning work.

56:29Brian Rosetti: With a headlamp, it's five degrees and the wind is blowing. I guess you could run on the treadmill. I didn't specify outside.

56:36Kyle Kranz: I'm going to go mornings only because the evenings I get less and less productive as the day goes on. I feel like the 530 in the evening could lead to things not happening or less, I don't know, less purposeful sessions.

56:49Brian Rosetti: If I had three things I could change about myself, Kirk, throughout my life, you asked me this question. One of them would always be, make me a passionate morning person. I think it's one of the keys to life. I agree. I would love that.

57:03Kyle Kranz: I'm not really a passionate morning person.

57:05Brian Rosetti: I want to be passionate about it. I want to pop out of bed with vigor every morning.

57:09Kyle Kranz: Well, you worked hard to set up your life where you can run mid-morning if you need to. and that's okay.

57:14Brian Rosetti: Yeah.

57:14Kyle Kranz: All right. I think we're there. Unless you got anything really, we got to really get out there in the last minute or two.

57:21Brian Rosetti: I have one last one. All right. And you're not going to like this one.

57:25Kyle Kranz: That's been a lot of my theme here. I haven't liked any of these. Actually, I like the Super 2 and the belt was easy for me. Yeah.

57:33Brian Rosetti: For the rest of your life, every single run other than races has to either be alone or with at least one other person.

57:42Kyle Kranz: Alone. That was way easier for you than I thought.

57:45Brian Rosetti: You can never meet up with someone to run though. Well, a race you said. Other than races, you can never meet up with a buddy. That's my life right now.

57:52Kyle Kranz: I find, I don't know about you, but maybe some of the listeners can relate. I am constantly engaged with people all day. My job and you as well. I go to the gym and I'm in front of groups of people or one-on-one engaging mentally with sessions. And then it's coaching calls and it's voice notes. And it's pretty, I have to talk to you twice a week. And it's kind of my one time to actually read, like not deal with people. And I kind of need it now, I think. So it's an easy answer, actually. I know I would love to run with people in my quality days. And some of these long runs, I would much prefer.

58:27Kyle Kranz: But if you made me choose every day, not a chance.

58:31Brian Rosetti: This is like mornings for me. If I could redo my life and make it one way and surround myself with the people I want to be surrounded by in our running community, I would choose people. In a perfect world, every run's done with somebody. I mean, yeah, it's nice to get away sometimes, but no, I'm choosing... I love running with Lisa. I love running with you. I love keeping up with friends. But I'm choosing solo because of all the times I don't have one of you there. Which one are you choosing? Solo.

58:58Kyle Kranz: Oh, you are choosing? I thought you were...

58:59Brian Rosetti: If I could make myself a morning person and be surrounded by all my buddies in the community and have access to Lisa to run every day, I'm taking it. but uh no reality is i'm going solo it's gonna be in the dark at night why though just because the timing and convenience for you you're scared for my life and because i will miss more runs having to find people than i would miss yeah being alone well i think that settles it then

59:26Kyle Kranz: i think so too i think uh we explored thoroughly hey by the way uh i asked uh you guys uh listening for ratings and reviews and you stepped up to the plate. We're so close. So we got like, I don't know, 10 or 15. I can only see on Apple Podcasts right now, but 10 or 15 new written reviews. And we're at 697 ratings and reviews. And I said, I wanted to get to 700. We're three ratings or reviews short of 700.

59:56Brian Rosetti: We just need three more. So I was - Thank you very much.

1:00:00Kyle Kranz: Yeah, thank you.

1:00:00Brian Rosetti: And also we need to start thinking and we're open to suggestions what we should do for our 700th episode. What number are we on? 6.30-ish.

1:00:07Kyle Kranz: Seven-hour episode. That would be horrible for everybody. I'd have a great time.

1:00:15Brian Rosetti: Honestly, I probably would, too.

1:00:36Thank you.