#fitness yo or maybe #insanity?

Sickest part of the video! Freaking STUD 👊 Work Done ✅

Huh? How would this be considered disrespectful?

@@rogerc23 maybe he thought it sounded like he didn’t want Sam to succeed

Thanks for the love Boss!!!

I mean no disrespect but I'm 'bout to say a bunch of positive shit up in here.

It helps having a psychologist as a mom!!

I HOOE SO...WILL STAY ON THE GRIND

Yes it was you!! And it was a great write up! At least we tried

Gotta vote with your wallet!

@@NicholasSurgnier does that mean not going there? 🤣🤣

Thanks man. You are doing some big work

Keep your head up, you got it!!

Completely. I've never used a better gel

That's just an appetizer!

I'll definitely be having FOMO that week. I didn't think I'd be fit enough on time. We will cross paths sometime. Just give a YO YO YO and we will make it happen

I think chances are good by October. At least I'm hoping

Nope. I wish

I ran 2:32 two years ago. I think now I'd be closer to 2:20 when fit and tapered

@@SamYoYoYoLong - Olympic trials qualifier used to be 2:20. That would be a fun goal some day. 👌

@@mlegrand I believe b qualifer is 2:18 now and a is 2:12. Under 2:18 would be a huge goal--but would def require focused marathon only training

It's a thing of beauty. I have been more impressed then I thought I would be

@@SamYoYoYoLong also, what shoes were you running in? No more Next%?

@@bobbymac1972 Peg Turbos. Next percents are for racing only for me. I probably would have ran at 2:35 had I worn the next percent

@@SamYoYoYoLong Gotcha! I love my Next%. I put over 300 miles on them - finally the heel just crumbled - lol!! Next pair I’m going to save mostly for raced. Here’s SL blowing up and crushing IRONMAN races in 2021!!! YO YO YO!! 🏊🏼‍♂️🚴🏻‍♂️🏃🏻‍♂️🥇

You know it!!!

A classic Boulder choice...

Great question, I think it depends on the person, their overall training load and how much they have going on in life. The day after I did a 4k swim and a 2 hour ride. That's pretty standard for me. The other option on my rest day is a double swim with a short run. But I've worked up to this over years and don't have much else to do on my rest days. Maybe 1-2x a year I'll take a day totally off.

@@SamYoYoYoLong haha damn. So I feel like you don't take many full rest days. The Unit don't need rest baby! haha

Thanks!

Precisely right

Yeah me too, literally from sadness that they can't give a bit more thanks to people who have done good for them

Yeah that’s either my fav or least fav part

@@SamYoYoYoLong Yeah good point haha. This was the last video on your channel I hadn't seen, all caught up now. Really enjoying the content, big fan!

It's called Miraflora it's a CBD based drink. I've been really enjoying it

Discs aren’t allowed in Kona.

Good question, I've found for me it's taken a long time to adjust but that once you adapt it's not a disadvantage. Body height to size is important but remember longer levers are a benefit

@@SamYoYoYoLong I can run 10 miles at a 9:30-10:00 pace without ever going over 155bpm but as soon as I go down to 9 or under then BOOM I'm running at 165+ easily. Also, runners I run with have a cadence of around 170-180 and of course I'm around 155 they tell me I need to be with them at 180 but I say I'd be hauling ass if I did that. What's your thoughts on leg length and cadence - if you don't mind

@@nathanluther39 yeah taller usually means lower cadence. I've worked hard to not have it be to lie. My race cadence when going fast is right around 80. I definitely think about having a shorter stride but a 90 cadence for me would be running 5' miles under only

Do 400m sprints 400mX10 at least 3 times a week, develop your speed endurance, it’s tough finding your median but you wanna obviously be pushing yourself the whole way without burning out, that should get the body accustomed to the faster speeds you need to achieve a sub 9:00 mile

do some deadlifts, coming from a person of same height and same problems. Have worked my way down to sub 7 min

In a gangly spider sort of way? The frame is very cool though.

That's a great question. I used to have terrible form... a major heel striker and a big loper even 2.5 years ago. Every stride I stay focused and I've done lots of gym and flexibility work to develop the proper musculature. NM work has also been key. It takes time no matter what and subtle but steady change is the name of the game

@@SamYoYoYoLong thanks for the reply. been recently starting to run and am already battling some knee issues that i suspect is mostly due to strength imbalances. did you decide to change as a result of injuries or just wanting to get faster?

It's called Miraflora

Hahahaha.

Haha exactly! Showed how much they value me????

It's an issue. Ask Tyler Butterfield

That's better then Kenny, he got dropped into the headwind!

Can’t really compare Ironmen and marathoners, they require way more volume of training since they’re racing for 8hrs. Kipchoge has done plenty of 40km long runs at 2:10 or faster I believe. This isn’t close to his pb or max effort so I think he’s doing alright