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Unknown
So I ran my first ultra marathon 50km. I ran my first ultra marathon. It took me 11.5 hours.

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Unknown
I did it at the Ohio Spartan.

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Unknown
I am an ultra finisher and I got this guy to go with it. Bronze, because there were three people in my age group that I was competing with, actually two. I was the third,

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Unknown
first place in my age group. Got two hours faster than me. Second place was one hour faster than me, and third place

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Unknown
me. I did it in 11.5 hours,

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Unknown
50km, 60 obstacles,

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Unknown
11.5 hours.

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Unknown
If that's all you need to know, that's all you need to know. Next I'm going to talk about

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Unknown
the actual

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race.

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Unknown
if you want to know more about the details,

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Unknown
as my first ultra, as a very slow runner, as a person that fails a lot of obstacles, then

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Unknown
continue to listen.

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Unknown
I started off really slowly on the first half, because the Spartan Ultra is

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Unknown
one loop that you do twice. So I knew the first loop.

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Unknown
You're meant to conserve energy. It's supposed to feel easier then you want to go to save energy for the second loop.

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Unknown
And that's pretty much what I did. I went pretty slowly.

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Unknown
I did about a 20 mile minute

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Unknown
to start on the first half.

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Unknown
I was initially worried about finishing, but

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Unknown
by the time I finished my first loop, it was around 11:30 a.m.,

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Unknown
and I knew that I was going to finish. Like, regardless, I could just walk the whole thing and I still had nine

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Unknown
ish hours left before the cutoff time.

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Unknown
So that was really just my goal for the ultra was just to finish, and by halfway point I was on track.

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Unknown
I

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Unknown
physically strong in my legs, but my upper body strength is pretty lackluster

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Unknown
and I don't have good jumping capability. So,

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Unknown
I wasn't able to get over the six foot wall. Eight foot wall? Definitely not. I did get the Irish tables, which I was super happy about.

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Unknown
And like any other of the jumping obstacles, I couldn't do Bender stair way to Sparta.

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Unknown
I think it's called,

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Unknown
could not like, swing my legs up to grab on to the bar.

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Unknown
So I did all of the penalty loops for those ones

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Unknown
and,

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spear throw. I failed as well.

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Unknown
basically, as expected, I failed all of the high walls fought all of failed. All of the monkey bars failed. The spear throw and did everything else I did the Atlas carry, find bucket carries, refined sandbag carries. Refine

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Unknown
log carry was fine. Plate drag was fine.

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Unknown
Slip wall was fine.

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Unknown
Hurdles were fine.

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Unknown
Yeah. So if you feel like

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Unknown
you're not sure if you can do this, I

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Unknown
even walking on the treadmill at a 20 minute per mile pace, I feel like it just feels wrong

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Unknown
It's too fast of a walk. I feel like when I'm trying to walk a 20 minute mile pace, I feel like I should just be jogging.

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Unknown
It actually feels difficult to walk at a 20 minute mile pace.

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Unknown
I don't know because of my body mechanics, I don't know, I would rather jog, almost.

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Unknown
So,

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Unknown
I was pushing and walking a 20 minute mile pace for most of the first half. I did

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Unknown
attempt to jog in places where I could, but it wasn't for long. Like, I don't think I ever jogged a whole mile.

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Unknown
the first loop of the Ohio Spartan was really nice to start at 6 a.m. 6:30 a.m. there was really not that much mud.

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Unknown
It was a fun little walk. It was entertaining.

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Unknown
And then by the second loop,

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Unknown
there had probably been over a thousand people on the course and it was

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completely transformed

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into this awful, muddy disaster.

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Unknown
I didn't have mud shoes. I had four millimeter lugs.

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Unknown
I was wearing the Saucony Exodus three. I don't know if that's how you say it

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Unknown
and they're relatively new shoes. So maybe it was due to the fact that they also weren't super broken in,

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Unknown
but they had a higher heel drop than my other shoes by Hoka Speedgoat three, which has a four millimeter heel drop.

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Unknown
And the Saucony Exodus had a six millimeter heel drop. So I thought those extra two millimeters would help me,

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Unknown
move a little better for the ultra distance. They're a little bit cushier.

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Unknown
so I decided to wear the higher heel drop shoes. But I sacrificed

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Unknown
the grip a little bit.

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Unknown
for the ultra distance, the exotics was

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Unknown
pretty good for me. I didn't have any issues with my heels.

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Unknown
I do have issues with inflammation in my sesamoid area that I've been dealing with for the better part of the last year,

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Unknown
I found these great insoles that were really supportive for my foot. But they also the insoles also caused pain. So the insoles pushed up the midfoot of my heel like the arch support area.

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Unknown
that hurt my arch, my foot arch. But it ended up being

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Unknown
net positive. And I think it helped my sesamoid inflammation.

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Unknown
it's weighing the pros and cons. But I think overall it was a net positive to be wearing the insoles. I'm not sure how it affected the weight of the shoe when it came to being wet and muddy and all that stuff,

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Unknown
But I have run without my insoles before and it did cause my inflammation to flare up.

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Unknown
So I wore the insoles to run, and now that I'm post-run and I can

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focus on healing rather than just

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Unknown
banging out the mileage, I am not wearing the insoles right now just to see how my foot is without the insoles.

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Unknown
I'm back to zero drop shoes

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Unknown
and

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Unknown
I guess relearning how to walk without a high heel drop and without all of that extra support.

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Unknown
So really focusing on strengthening my foot. Now, after the race, now that I'm not focused on high mileage anymore,

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Unknown
Okay, okay. So the first half of the run was not very interesting. It was just going about doing my thing.

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Unknown
And I get to the transition area, which is the halfway point. And then I'm faced with the decision if I want to change my socks out, I even or even change my shoes because I brought my hoka speedgoat.

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Unknown
but it was a muddy race even in the first loop. So

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Unknown
I had tons of rocks getting in my shoes and actually reflecting on it.

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Unknown
Now. Maybe changing my shoes would have helped with the rock situation because it was a gravelly trail and then it was muddy. So whenever I had to wade through muddy water, the rocks at the bottom would go up and then directly into my shoes

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Unknown
every single time. So I had to stop at multiple points to get the rocks out of my shoes, because as an ultrarunner from the research, I.

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Unknown
Knew that it was best to deal with the situation as it came up,

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rather than

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letting it

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fester and having to deal with it after you've got blisters and pain and all that jazz.

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Unknown
So I stopped several times to get the rocks out of my shoes. But because it was so muddy,

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Unknown
the mud would kick onto my shoelaces and it would take me so long to take my shoe laces off, and then it would again take forever to get the rocks out of my shoes, because the mud and the wetness just made everything stick.

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Unknown
So eventually,

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Unknown
eventually, I think

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Unknown
maybe three quarters of the way through the entire thing, I just stopped taking the rocks out of my shoes. I just

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Unknown
walked with them,

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Unknown
which was scary because when I initially injured my foot the first time

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Unknown
Because it felt like I was running with a big rock right under my big toe.

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Unknown
So during the ultra, I was getting the rocks in my shoes. There was a little bit of concern for me if I was injuring myself or if there were just rocks in my shoes, which is why I stopped so much to actually take the rocks out just to make sure they were just rocks and I wasn't injuring myself.

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Unknown
And by the end of the race, I didn't care anymore. Well, I did care still, but I knew that it was probably just the rocks in my shoes. So I just walked slowly with rocks in my shoes

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Unknown
until I could finish the whole thing.

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Unknown
There was also a lightning scare at the event where there was rain happening,

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Unknown
and they said lightning struck within a five mile radius to the event. So they had to stop the event because obviously a lot of the obstacles are big metal things.

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Unknown
So the race ended up being paused for, I don't know, 30 to 45 minutes.

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Unknown
I didn't even stop to look at the clock or look at my time or pause my run or anything.

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Unknown
Just let it keep going.

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Unknown
But that break was welcomed by me because I used it as an opportunity to go to the washroom. And then I again stopped and took the rocks out of my shoes. But very thoroughly this time, because I had

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Unknown
more time to do it.

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Unknown
So

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Unknown
the brick was nice for me. I luckily also had my rain jacket

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Unknown
and that helped keep me warm.

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Unknown
Once the rain stopped, I just went on the way and then eventually I warmed up at any my jacket anymore

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Unknown
it didn't rain that hard. It was a definitely enough rain to soak through all of your clothes, but it wasn't like storming. Maybe it's because we were in the trees,

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Unknown
and the trees kind of helped stop some of it, but,

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Unknown
it wasn't like a storm, but there was the lightning scare, so we paused, but then it was just, like I said, a nice break.

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Unknown
And then after a while, we were just

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Unknown
back on our way.

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Unknown
But actually the lightning pause was really good for me

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Unknown
I had just started my second loop.

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Unknown
I was maybe within the first two miles of the second loop, I believe,

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Unknown
and I had so much more to go. So

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Unknown
all of the ultra runners that were in the area that were stopped were like, well, we still have, you know,

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Unknown
15 miles to go. So they just slowly snuck

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Unknown
away from the staff and kept walking.

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Unknown
I followed their lead

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Unknown
and I kept walking.

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Unknown
And

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Unknown
as I was walking, I could hear my boyfriend off in the distance. So I was able to call him because he was doing the second. He was doing a second beast so that he could,

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Unknown
help me finish my ultra, be my

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Unknown
moral support.

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Unknown
So. But the last start time for the beast was actually

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Unknown
11:30 a.m., so he had to start, but I wasn't back in the transition area yet, so he actually thought that I got kicked off the course

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Unknown
and now he was doing his second beast lap by himself.

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Unknown
But

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Unknown
yeah, but because of the lightning scare and the everyone was stopped, but I kept walking.

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Unknown
I was able to hear him and kind of catch up to him.

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Unknown
And because the, the chorus kind of just loops

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Unknown
around and itself, you like, crossed paths several times. So he was,

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Unknown
he was ahead of me. But,

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Unknown
it was like at the same path. So I called him and he went backwards and he came.

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Unknown
And then he was able to

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Unknown
continue the rest of the run with me,

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Unknown
which was really nice that I had his company for the rest of the second loop.

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Unknown
One thing that I've never seen before, I don't know if it's an ultra thing, is that we had to do the sandbag carry through the barbed wire crawl.

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Unknown
Like

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Unknown
you had to drag your sandbag with you under the barbed wire crawl.

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Unknown
And a lot of the times I skipped the barbed wire crawl

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Unknown
when I run in the open, because I don't want to get cuts all over my arms and legs.

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Unknown
It's not a necessary obstacle if you just want to have fun.

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Unknown
But this time I had to do it. And this time I had to drag the sandbag with me.

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Unknown
But the sandbag was really light. It was maybe,

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Unknown
I don't know, 15 to 20 pounds for the woman.

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Unknown
And then

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Unknown
a new obstacle in the ultra section was also the memory test, which was fun. They just put up,

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Unknown
random series of numbers and letters, and you had to memorize them at the end.

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Unknown
I think it was maybe like 7 or 8 digits that we had to memorize. And

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Unknown
when I got to the transition zone, that's when they asked for them.

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Unknown
Another obstacle that was new to me in the ultra loop was the balance beam. That was pretty simple.

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Unknown
And the Irish tables were a new obstacle to me,

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Unknown
and I think that was it.

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Unknown
so I forgot in the transition zone I did not change my shoes or socks.

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Unknown
I kept them on

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Unknown
because I didn't want to stop and waste time sitting in the transition zone, because I was scared that if I sat down and got too comfortable, I would stop.

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Unknown
I also had in my bucket a lot of food and snacks. I had brought a can of,

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Unknown
Campbell's Pasta

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Unknown
like Chef Boyardee, which I actually don't even think I brought can opener to open it with, but,

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Unknown
that was in case I really needed food.

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Unknown
I could eat that. I also packed a lot of Rice Krispies, which were my main source, actually,

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Unknown
whereas Krispies were my second choice of nutrition.

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Unknown
my main source of nutrition was maple sirup, which I had added maltodextrin

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Unknown
and ginger powder into. So I made my own gel and I packed it in my own squeeze bottle.

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Unknown
So this is my running vest that I ran in its ultimate direction. There is space for a water.

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Unknown
Bladder in here.

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Unknown
But I prefer to put water at the front because

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Unknown
I think with the weight, with the majority of the weight in front of you, you're kind of forcing you to lean forward, and it kind of helps with moving forward,

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Unknown
Whereas if you're carrying your water bladder at the back of you, then it moves your center of mass back and it just is a little bit harder to go. So I prefer to carry the weight in front of me. And so this I could put the water jugs in front of me.

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Unknown
last year when I started doing Spartan races, I actually just had a little backpack from Mountain Equipment and it caused a lot of chafing in my arm.

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Unknown
So I always had to wear a t shirt with it at least, or a long sleeve.

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Unknown
But when I was doing uphills with my backpack,

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Unknown
I had a hip or waist strap, so I clipped that in and it allowed me to easily rotate my backpack. So whenever I would do an uphill with my backpack, I just flipped it around and I wore it in front of me and that helped move up the uphills.

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Unknown
So anyway,

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Unknown
tangent again, this is what I used for Maple sirup. It's

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Unknown
250 milliliter squeeze bottle, which was good for about 4 to 5 hours.

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Unknown
I made sure to finish it for my first loop, 250 mils, and then I had a second one

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Unknown
in my transition bag ready to go, and I grabbed that for my second loop.

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Unknown
I also filled my water bottles with electrolyte water, and then I froze it, and I put it in a cozy and to my transition bucket so that when

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Unknown
it was time to go, I just pulled it out and it was still cold.

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Unknown
It was a cold day

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Unknown
in general, so I didn't really need the frozen water. But on a hot day that would probably be really nice.

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Unknown
Anyway, for my homemade gels, I did one cup of maple sirup, a quarter cup of maltodextrin, and I think one teaspoon of ginger. I mixed that all together and I put it in here, and that would be my carb source for about 4 to 5 hours.

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Unknown
And again, I made two of them so that one was in my transition bucket. I just grabbed it and I was ready to go. And so in my transition bucket I also had extra shoes. I had my backpack from last year in case

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Unknown
in case this one was chafing and I wanted to switch it out. It was in there.

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Unknown
I had extra clothes. I had an extra hat, extra shoes, extra socks,

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Unknown
a lot of food, a lot of snacks. I had chafing, cream, Band-Aids. Actually. I carried Band-Aids in my backpack.

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Unknown
Tylenol was in my backpack with me the whole time.

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Unknown
Extra salt tabs.

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Unknown
I

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Unknown
think that is the majority of it. And actually, I did not use any of it

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Unknown
when it came to.

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Unknown
Transition time. I just swapped out my water and my maple sirup bottles and I ate,

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Unknown
extra Rice Krispies and that was it. And then I went on my way.

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Unknown
Although

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Unknown
I think if I were to do it again, I would still put all of that stuff in my transition bucket just to have just in case, in case of emergencies.

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Unknown
I think being overprepared is better.

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Unknown
And

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Unknown
in the best case scenario, you don't need any of it, and that's great. But what if you do?

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Unknown
What if I ripped my backpack and I had to run without a backpack for the second half, right. It was

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Unknown
critical, I think, to be prepared and have it in my transition bucket.

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Unknown
And luckily I didn't need it.

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Unknown
It was an extremely muddy venue

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Unknown
at 630. It wasn't so bad, but they did make you cross this.

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Unknown
I don't know if it was a river because the water was kind of still. It was a huge mud puddle that went all the way up to my waist.

00:16:47:14 - 00:17:05:11
Unknown
And you had to be in there up to your waist. Trust me, if I could have avoided it, I would have. But you had to go in there up to your waist. And when the water is up to the waist, the mud is like up to your knees. I'm not even joking. Up to your knees in the water and the water is opaque.

00:17:05:11 - 00:17:11:20
Unknown
You can't see anything that's in there. There were big rocks, big logs that people were running into

00:17:11:21 - 00:17:21:12
Unknown
and then climbing out of. That water is incredibly steep and also wet and muddy, because everyone has crawled all over it and they're wet. So,

00:17:21:12 - 00:17:22:08
Unknown
it was gross.

00:17:22:08 - 00:17:25:06
Unknown
It was gross. I

00:17:25:06 - 00:17:35:03
Unknown
have seen on Reddit that some people say they enjoyed the mud, and they thought it was fun and that they would love to do it again, but I would not,

00:17:35:03 - 00:17:35:18
Unknown
I would not.

00:17:35:20 - 00:17:39:14
Unknown
I don't even think I would do the super distance, the ten kilometers there again.

00:17:39:14 - 00:17:44:03
Unknown
Maybe I would do the sprint because I think the sprint avoids

00:17:44:03 - 00:17:48:23
Unknown
most of that muddy area because the sprint is basically just obstacles, right?

00:17:48:23 - 00:17:49:14
Unknown
But

00:17:49:14 - 00:17:55:07
Unknown
I'm not running for the obstacles. I'm running for the run. So I don't even know

00:17:55:07 - 00:17:57:17
Unknown
if I would go there and just do a sprint.

00:17:57:19 - 00:17:59:09
Unknown
I think I would not do it at all.

00:17:59:09 - 00:18:01:05
Unknown
And probably if I was there,

00:18:01:05 - 00:18:03:24
Unknown
it would probably be just to support my boyfriend.

00:18:04:00 - 00:18:05:07
Unknown
that is

00:18:05:07 - 00:18:07:15
Unknown
everything that happened

00:18:07:15 - 00:18:11:02
Unknown
at my first ultra. My Spartan Ultra

00:18:11:02 - 00:18:11:17
Unknown
race.

00:18:11:17 - 00:18:20:00
Unknown
I was really only racing myself. I'm very happy that there were only three people in my category, and I ended up with a bronze medal.

00:18:20:00 - 00:18:32:13
Unknown
that's actually 50% of why I signed up for age group, because I knew the probability of me being one of the top three in my age group was pretty high, because

00:18:32:13 - 00:18:35:17
Unknown
there just weren't that many people that were attempting them.

00:18:35:17 - 00:18:40:07
Unknown
So I signed up with the goal of getting a bronze medal and

00:18:40:07 - 00:18:40:23
Unknown
I did it.

00:18:40:23 - 00:18:42:00
Unknown
I got a bronze medal.

00:18:42:00 - 00:18:43:20
Unknown
I don't think I need to do

00:18:43:20 - 00:18:43:24
Unknown
a,

00:18:43:24 - 00:18:47:05
Unknown
competitive run at Spartan ever again,

00:18:47:05 - 00:18:52:11
Unknown
because I really like to be in the open category. And I really like walking around the barbed wire.

00:18:52:12 - 00:18:58:02
Unknown
if anyone is interested in the training I did beforehand, I think I talked about it in my video

00:18:58:02 - 00:19:06:00
Unknown
prior to attempting the ultra, but I never ran more than, I don't know, 15 miles ever.

00:19:06:00 - 00:19:08:10
Unknown
As my long run to prepare for the ultra.

00:19:08:10 - 00:19:10:09
Unknown
But I did do long days

00:19:10:09 - 00:19:15:18
Unknown
Because I'm so slow. I did have one four hour day, but I only covered, I think, ten miles of distance.

00:19:15:18 - 00:19:19:23
Unknown
I think I was under fueled that day. I just

00:19:19:23 - 00:19:21:23
Unknown
hit a wall. It was awful that day.

00:19:21:23 - 00:19:27:22
Unknown
but I did do three hour days, four hour days, and maybe even a five hour day to prepare for this.

00:19:27:24 - 00:19:34:03
Unknown
But most of it was done walking. So if you are scared to attempt 50km,

00:19:34:05 - 00:19:35:15
Unknown
let me tell you that you can do it.

00:19:35:15 - 00:19:46:23
Unknown
If it's on your radar, then you should definitely attempt it. If you feel like you're too slow and walking is not good enough, well, let me tell you that I walked

00:19:46:23 - 00:19:48:02
Unknown
most of the way.

00:19:48:02 - 00:19:58:16
Unknown
My average pace was almost 27 minutes, 2655, and my fastest mile was actually 17 minutes and 25 seconds. So if you feel like you're too slow

00:19:58:16 - 00:19:59:24
Unknown
and you can't do,

00:19:59:24 - 00:20:04:13
Unknown
an ultramarathon, well, I hope that I just proved you wrong because I did it

00:20:04:13 - 00:20:06:06
Unknown
with almost a half hour pace

00:20:06:06 - 00:20:07:10
Unknown
per mile,

00:20:07:12 - 00:20:08:23
Unknown
And I ended up with this guy.

00:20:08:23 - 00:20:12:07
Unknown
if you feel like you're too weak because you can't do any of the upper,

00:20:12:07 - 00:20:15:00
Unknown
body stuff like monkey bars and stuff, I can't do him either.

00:20:15:00 - 00:20:18:02
Unknown
I still ended up with a bronze medal. I still finished.

00:20:18:02 - 00:20:22:20
Unknown
if you have the desire, go after it, do it, and just have fun.

00:20:22:20 - 00:20:25:22
Unknown
I can definitely tell you that I was not having fun

00:20:25:22 - 00:20:27:09
Unknown
in the second half of the race,

00:20:27:09 - 00:20:41:04
Unknown
but I think that was mostly due to the mud and the rocks and my shoes. And if I got rock gaiters like I had simply wanted to buy, but instead thought I should save the $20.

00:20:41:04 - 00:20:43:06
Unknown
I probably would have had a lot more fun.

00:20:43:06 - 00:20:43:22
Unknown
So

00:20:43:22 - 00:20:45:07
Unknown
I think from now on,

00:20:45:07 - 00:20:53:20
Unknown
with any run over ten kilometers or any race situation, I will definitely get gaiters and put them on because

00:20:53:20 - 00:20:57:04
Unknown
it was miserable not doing that again. I highly recommend gaiters.

00:20:57:04 - 00:21:00:01
Unknown
I guess maybe that's the takeaway for this.

00:21:00:03 - 00:21:02:05
Unknown
Episode is to get gaiters.

00:21:02:05 - 00:21:09:24
Unknown
oh. Yeah. And by the end of the race, I remember staring at the wall of the porta potty as I was using the washroom, and it was breathing.

00:21:09:24 - 00:21:13:09
Unknown
I had the visuals. I can totally see how people

00:21:13:09 - 00:21:18:03
Unknown
can get delirious when they are running longer distances. I only did a 30 mile.

00:21:18:03 - 00:21:21:02
Unknown
Safety would be a concern when you're doing this kind of stuff.

00:21:21:02 - 00:21:27:05
Unknown
There was a guy that was walking the wrong way, and my boyfriend was ahead of me.

00:21:27:05 - 00:21:33:14
Unknown
He tried to talk to him, and then I came up to him and I was like, you're going the wrong way. And he's like, yeah, I know I'm lost.

00:21:33:14 - 00:21:35:05
Unknown
And I was like, okay, so,

00:21:35:05 - 00:21:40:22
Unknown
the right way is over there. You can see because the path is marked out, I'm like, just follow, follow those lines over there.

00:21:40:24 - 00:21:45:01
Unknown
And he's like, okay, I'm lost though. And he just continued to walk the wrong way.

00:21:45:01 - 00:21:45:20
Unknown
And

00:21:45:22 - 00:21:50:14
Unknown
I was like, okay, but you're like, you're going the wrong way. The right way is over there. And he's like, yeah, I know, but

00:21:50:14 - 00:21:51:06
Unknown
I'm lost.

00:21:51:06 - 00:22:00:00
Unknown
I don't know, it was weird. And then there, the person behind me eventually caught up to me as I was talking to him, and he said the same thing, like, hey, you're going the wrong way.

00:22:00:00 - 00:22:09:15
Unknown
You should be going that way. And so because that person who was talking to him, then I continued my walk and we were right in front of the Z wall, another obstacle that I failed.

00:22:09:15 - 00:22:10:16
Unknown
And,

00:22:10:18 - 00:22:13:16
Unknown
I told the volunteer there that this guy was lost.

00:22:13:18 - 00:22:23:06
Unknown
So I passed a situation on to her to handle, and then I continued my way onto the ultra to finish, because that was maybe within the last, like 2 or 3 miles.

00:22:23:07 - 00:22:24:01
Unknown
he was

00:22:24:01 - 00:22:28:01
Unknown
delirious in some way form.

00:22:28:01 - 00:22:31:16
Unknown
He just stopped caring. And I can definitely see what the visual

00:22:31:16 - 00:22:34:08
Unknown
effects that I was seeing in the washroom. How

00:22:34:08 - 00:22:36:23
Unknown
you can become delirious. So,

00:22:36:23 - 00:22:37:20
Unknown
having support

00:22:37:20 - 00:22:38:12
Unknown
would be good,

00:22:38:12 - 00:22:41:15
Unknown
making sure you're well fed, well hydrated,

00:22:41:15 - 00:22:50:11
Unknown
asking for help with the volunteers or other people around you whenever you need it. Because ultra runners are super friendly. We are usually only there to race ourselves.

00:22:50:12 - 00:22:52:14
Unknown
And it doesn't matter if you stop me for help. Like

00:22:52:14 - 00:22:53:16
Unknown
I had time to spare.

00:22:53:16 - 00:23:08:16
Unknown
So. Yes. Anyways, I think this episode is long enough. That is my Spartan Ultra journey. I did not injure my foot further. Thank goodness I was a little bit sore the next day, but

00:23:08:16 - 00:23:11:22
Unknown
most of my pain was from running with the rocks in my shoes.

00:23:11:22 - 00:23:15:01
Unknown
So I think that I did train adequately.

00:23:15:01 - 00:23:18:04
Unknown
And next up, I don't think I'm going to go for distance anymore.

00:23:18:04 - 00:23:20:04
Unknown
50 K is good enough for now.

00:23:20:04 - 00:23:22:02
Unknown
what I will be focusing on

00:23:22:02 - 00:23:30:14
Unknown
in my training going forward for the rest of the year is maybe a faster five K, maybe doing a full proper push up and then a pull up.

00:23:30:14 - 00:23:31:22
Unknown
So I think those are

00:23:31:22 - 00:23:32:09
Unknown
my,

00:23:32:09 - 00:23:33:01
Unknown
three goals

00:23:33:01 - 00:23:34:12
Unknown
going forward. And

00:23:34:12 - 00:23:37:02
Unknown
we'll keep you in the loop about how they go. Okay. Okay. Bye.