My Biggest Mistake When I Started Running

so welcome to another week of training in preparation for the marathon we're less than a month out its January 21st today the the first marathon the season is February 16th it's the Austin marathon and today's workout is the threshold run so as you guys know I'm only using the treadmill at this point for like threshold tempo runs everything else all my other trainings outdoors this is my first workout after my 20 mile run which was Sunday yesterday Monday was all today is Tuesday so today's threshold workout it's about 50 minutes long it is a 10-minute easy warm-up jog in the beginning it all just I'll warm up I've already done all my mobility of them.i stretching and then a home rolling prior to this now the workout itself it's it starts with two sets each of those sets is ten minutes a tempo pace so it's two times ten minutes a tempo pace which is between six twenty five and a six thirty five minutes per mile pace that's with two minutes of rest after each tempo interval then after that we go into two times five minutes at tempo pace so two additional sets each of these tempo paces again six twenty five and six thirty five minute four mile pace with one minute of rest after each tempo interval and there's five minutes to cool down after that so it's 10 minutes warm-up four sets of tempo pace five minute cooldown so let's get into it [Music] so because it's on a treadmill obviously and a track face between 625 and 635 minutes per mile pace once it's go into these tempos this speeds I'm going to be running from the treadmill is between a nine point five and nine point seven miles per hour that is found the conversion online I'll set it up for you so and we going this just tempo in 30 seconds I'm gonna put it between nine point five nine point seven base all feel so does hop into it [Music] all right it's round set 1 now we've got 2 minutes a break hold it around 2 which is another 10 minutes what I found over time since adding these workouts in they get easier they do you get more comfortable breathing you get more comfortable with your legs moving faster it pushes you it does it pushes you we gotta focus on not being focused all the time finding something in your head that distracts you but you can think about during like penpal threshold runs it's difficult and it's easier said than done but that's the trick take your mind somewhere else focus on something else get comfortable running that tempo fall into a groove [Music] [Music] five four three two boy that is the threshold tempo workout for the day and it was beautiful [Music] [Music] all right to knock down some early-morning meal prep for today's lunch one thing I'm like a massive fan of and I highly recommend us try is when you buy like ground turkey by the ground turkey that is Italian seasoned so good it's so so good but this morning I'm about to hop into the homemade ice bath so Kermit temperature there's a massive you can see this massive piece of ice so obviously it's it's pretty cold and the temperature this morning it's about 30 33 34 it's about the hop in here for three minutes to start this morning all right three two now the one reason one of the reasons I like base path not just for recovery purposes and get blood flowing to the extremities the lower body is and I've talked about this before it's a matter of discipline it's testing your discipline like you wake up in the morning it's cold outside and you have to get into an ice bath that is like 33 34 degrees it's a good start to the morning it's a good start to the day once you get used to it it's just controlling your breathing controlling your breathing focusing on what you're doing just had an initial shock the initial shock gets you 5 4 3 2 1 it's like 3 shots break the base [Music] so you got a lot going on in the next couple days I launched my book in six days so 25 hours a day launches January 28th today is January 22nd tomorrow our entire team is flying to Los Angeles and we're meeting our athletes Eric's we're having the bear performance nutrition pop-up shop this Saturday at Venice Beach sets this weekend and that plus marathon prep plus the book launch there's a lot of moving pieces are now so in a few hours I have to head downtown Austin to work with my publisher to go over all of the the pre-launch book stuff to wrap it all up so we're all on the same page and synched up this is what I've been doing honestly for the past couple weeks is I have my breakfast in the morning it's like my mid-morning snack a field bar so currently have two flavors chocolate peanut butter blondie chocolate cereal crunch chocolate cereal crunch is currently sold out but I have one of these mid-morning in between my breakfasts and my lunch but I'll talk about now is something I think it's very important for a lot of people getting into endurance work [Music] no I feel as if I have addressed this briefly in other platforms being my podcast the bear performance podcast I originally did an episode about transitioning from strength training into endurance work I've answered Instagram DMS in questions and I've talked about it briefly on YouTube but this question comes up more and more and more and it's simply the question looks like I'm new to running how do I get better this sucks it's not getting easier and this is the way I'm going to address this it's my biggest mistake when I first started running when I first started training for my first marathon and coming from a background of running where it was just for the military and there wasn't much strategic programming in place to get better and then learning what works why Russ I made a lot of mistakes and I'm assuming a lot of other people are making a lot of mistakes as well and coming off of Ironman prep into this marathon prep I realized what I was doing wrong previously and what I've been doing right as of recently now when we look at my Ironman preparation it was a lot of zone 2 training a lot of aerobic base-building if you will especially with running so over those six months I built this very strong aerobic base because I was running at a low heart rate for longer periods of time like zone to building that base and what happens with a lot of people myself included when I first started running years ago it was like alright I have to run four or five miles I'm gonna go out there I'm gonna run it as hard as possible and it never felt like it was getting easier it never felt like it was getting more comfortable and I never felt like I was getting much faster and I always wondered well why am I not getting better why am I not improving and I just assumed that I wasn't a born natural runner and what I realized recently with his transition to endurance trainings what I was doing wrong was I wasn't building my aerobic base and I'm assuming this what a lot of people are doing incorrectly they're not building this aerobic base now how do you do robic bass well that is like mostly your zone to training now a lot of your training myself included for this marathon prep is zone 2 zone 2 is where you have a lower heart rate you can pretty generally run into comfortable pace and hold a small conversation with someone next to you and you're building that aerobic capacity over a long period of time where you're doing longer runs that's like 80 percent of your training like I've said and then to get faster you start incorporating these tempo workouts these threshold workouts like I did yesterday track workouts fart licks the the the intervals that I've been doing the really hard workouts that are zoomed three four five the intensity but what you have to focus on is you have to build that aerobic base before you can focus on getting faster and focus on speed for endurance now what's been to it my advantage was during Ironman prep like I said I built this aerobic base it was a lot of zone to low heart rate long distance running and I felt really really solid so coming from building that base into this marathon prep we're being included and incorporated these thresholds these tempos these integrals track or count stuff like that for speed well I was building off on a base that was already established that made it a whole lot easier so my biggest mistake and if you're watching this you might be making this mistake as well focus on building that aerobic base first and then focus on speed then focus on the thresholds the tempos the intervals stuff like that it will all come together but you have to know that base first [Music] and the day continues now heading downtown Austin to meet with my publishing agent who is lion Crest and I guess said earlier we're putting together the final details for the week of launch which I'm super excited for it's crazy to see this all come together I've been working on this this book for over a year now and to see it all coming together like - to see on the calendar of launch day it's pretty cool it's pretty crazy so I appreciate all the support guys all the pre-orders all people buying the book and receiving it already because if he did preorder it Amazon ships it early to you so you actually get the book before it officially releases on Amazon and it's been a bunch of you so I really appreciate it I really do thank you super successful meeting about the book launch and then strategies moving forward after the launch we're we're both very happy me and the publisher about presale orders and orders so far like at this point before we even launch and the amount of copies have been sold and we were just say planning projections on media podcasts interviews articles like that moving forward after the launch thinking about a book I think that a lot of people understand I didn't used to understand this the point of writing a book you're not gonna make money money off it like the book itself you're not gonna make money off of a book the book a book depending on on what category it's in it has had a purpose like my book the purpose when I first hopped on the call the publisher months back over a year they said what is the point of this book why do you feel like you have to write this book and I said I can tell you a specific moment when I decided I had to write this book looking back and it was after a PT session with my guys at Fort Hood and I looked around I saw these guys they had so much potential a lot of more smarter than me they were more skilled than me they they were just like smart born natural leaders great dudes the thing is they didn't believe in themselves a lot of them they felt they had these these mental and physical caps ease barriers placed on themselves that didn't allow them to deal what they wanted to do and this book is for guys just like that there were my platoon saying like dude you can do whatever you want to do this is what you're gonna have to do to get there it's gonna suck sometimes it's gonna be hard but it's gonna be worth it that's what the book is for it has a purpose and the purpose is to make money on a book it's to change lives and in 25 hours a day in my case at least and that's what the reason behind writing this book was so I feel very good about moving for them I feel really good about getting this book of deals hands and making that happen now is all that being said I do want to clarify yes I do get paid royalties from Amazon when a book is sold but it's a small percentage I have to pay it cut from the calls to get that book made and produced and then Amazon gets a cut and then I get a cut but what I'm trying to say is the amount of work put into this book the amount of time required they gotta focus [Music] the return on it isn't anything crazy you know so no one should ever write a book to make a lot of money doesn't work that way it just doesn't but it has to serve a purpose and that's why I wanted write a book [Music] fate on war house situation as you guys know a few weeks ago we were looking we are looking for new more space we pretty much maxed out our currents polished like ten thousand square feet and I've been looking at options to get around thirty thousand square feet working with a commercial real estate agent and our landlord so this spot is actually in our current Business Park this is a deal we're trying to work right now it's right across like back of our warehouse looks at the back of this warehouse this is thirty thousand square feet it's not doled out yet so let's show you around what might be the new bpn HQ the thing about this spot is it's not built out to spec at all so if we ended up getting a deal like this we would come in and we would say okay well we need you get like you get money per square foot like I've talked about before for the square footage space so we either build it out we'll show you my vision of what I'd like to do in all this space it's a lot it's this big spot that's for sure I mean if we can do it let's do it I like these spaces over here that's for sure so here and over would all be office but for the office I'd want to do two-story so actually like my publishers I got the idea today at the publishing office they have they've utilized explains very well where the office space is two-story it's a a mezzanine kind of sort of one do something like that so everyone has their own individual office but there's also a open concept creative space and then we make it gym like four times as big as it currently is and the rest for warehouse as you guys know where else space gets me super excited it gets me super jacked up the thing it's you gotta you gotta put yourself in a space right and you have to conceptualize and and imagine yourself there imagine yourself growing into it I love to think we're house space and starting a business because you take yourself to the next step that next warehouse you're not ready for yet or a future or growth where you could be and you just like you imagine yourself there what's it gonna take to get here what's it gonna take to get there then in a bigger spot and with growth and you force that growth then you build that culture with your team and your community that's what gets me excited about this well we'll know in the next couple of weeks what the plan is but we're excited we're all excited so we'll see you guys in LA this Saturday all details in the description box below where we're gonna be x we're gonna be there all the employees are gonna be there all the athletes are gonna be there we'll see in LA

Channel: Nick Bare

Views: 712,588

Rating: 4.8928633 out of 5

Keywords: marathon training, nick bare marathon training, nick bare endurance, endurance training, running mistakes, how to run faster, endurance training mistakes, nick bare military, 25 hours a day, bare performance nutrition, bpn supps, nick bare marathon, boston marathon

Id: xmc7cYyhwzU

Length: 19min 38sec (1178 seconds)

Published: Wed Jan 22 2020