[Applause] almost go time 3 2 1 go all those training [Applause] sessions Berlin Marathon 2023 fourth world major over here after New York Chicago and Boston so super excited for today I'm not going to be filming that much starting out a bit mellow testing the legs left cough is feeling good so yeah let's do this I can't believe I'm here here it's really freaking exciting I'm glad to make it through the start line alive and [Applause] [Music] well almost my 6 miles in so far so good it's a bit of a puzzling game to figure
out the pace that's right but around 6:30 it seems to settle in all right just saw two people slamming Blood Out on the ground at the water station slightly feeling the C it's about 12 km so I'm dialing it back a little bit heart rate is good but really don't want to push too [Music] soon almost 9 miles in heart rate was a bit higher than I expected I really do think I lost some Fitness last few weeks here R it's 159 160 so got a dial it back a little it's not going to feel
much have a fun oh yeah how about you lot half marathon in about 126 12610 so 13 m in 21k and my left C is giving me major having 630s I cannot hold anymore so I'm really going to dial it back looks like 645 650 feels a bit better going to run in the [Applause] [Music] moment oh my parents that was fun seeing the family well that gives you energy anyways going to do everything I can to run relax run in the moment look at this crowd support it's not the engine it's not the breathing
it's not the heart rate it's the left Cal that is super tight that is painful so going to dial it back a bit really want to do everything I can to run on sub three at least so let's take this step by step well done man mile 15 look at this energy that doesn't give you energy I don't know what will two voes in my head one is like pity party for my left Cal and then that one I override quite quickly with run the moment you are in enjoy his EXP [Music] experience it's only
15 m in I'm already just comt level six almost 7 out of 10 seen so many good signs on the side of the road they really help take your mind off things running just in a moment 16 miles in time for some more caffeine lead out a little I can definitely use a little pickme upper here thank you really tough day in the office it's literally focusing on the moment it's rough legs are hurting C is [Music] sensitive M 20 [Music] 653 but the five is incredible so we're going to dig deep still on Pace
to sub three but got to keep digging here going to be a rough last few miles but got to do everything we can 21 m in hey run to David hey guys oh heart R guy crushing it over here this is awesome well keep charging man all right you too have a good one all right 22 and 1/2 miles I'm definitely fading but all I'm thinking about stay on that blue line put one foot in front of the other and enjoy the [Applause] [Music] process mile 24 709 is [Applause] 25 miles down almost this is
so hard I'm running 6 7 20 minute mile and it feels like 6 Minute [Applause] miles come on you got this that's it I can smell the Finish Line that's it I've been dreaming for years to run under here and here we are heading towards the finish line of the Berlin [Applause] Marathon s and Joey this one is for you guys Daddy can do hard things and marathons are [Music] hard and I know you can do hard things you alive as [Music] [Applause] well [Music] [Applause] [Music] I'm so [Music] [Applause] happy look at that from
turke well worth it World major number four third one under three thank you get myself a blanket oh I don't have to rush and drink it I can just drink it anyone has a question please we have so many can I have another one that post Marathon High holy smack that [Music] was [Music] cheers just got through the finish line ran into Dimitri Dimitri is part of the PB program and he just ran a 252 yay so 5 minute PB thanks to program no but that's so that's so awesome to hear you were holding back
at the beginning ride yeah just holding back and after that I was just just picking out the pace a little bit then just a little bit more and a little bit more love that nice work man thanks wow made it past the Finish Line under 3 hours that was so brutal that was really no joke I'll just share a few things here um going into the race my training was going very well I felt very confident going into it all I had some killer workouts things were really lining up good like two workouts that really
stand out to me one was a test Half Marathon at the one of my Peak weeks about 4 weeks out I was doing 60 mile week 65 68 mile weeks and then I did a half marathon in 1 hour 19 minutes and whatever 20 seconds that was my fastest half marathon and so yeah that gave me a lot of confidence I was able to hold whatever 603 604 602 minute mile Pace confidently for half marathon and it felt controlled heart rate was relative low in the low 150s mid 150s felt good did a 17 M
with four times 3 miles in there once again same heart rate like mid 150s was able to hold 605 604 603 minute mile Pace felt really good and about 3 weeks out from race day at my last workout the following day I was going to have a rest day and a friend asked hey do you want to go for a run I was kind of thinking like ah it should be a rest day but let's go for a mellow run at that moment my car broke down when I was going to go meet up with
him and so I ended up having to run for 2 miles to meet up with him and I ran faster than I should have to meet up with him then we ran 6 miles together so I ended up running 8 Miles while I actually should have taken a rest day and the following day my calf started hurting and I was like uh-oh this was about 3 weeks out from raay day took a few days off from running and tried to run on it and it still hurt took two days off from running tried it again
and it was still a three out of 10 discomfort level and at that point I got a bit concerned all right I really should take completely off I literally only ran 0.5 mil or something in in that test run and then I called it and I just walked back home so I ended up not running for about 2 and 1/2 weeks before the marathon did a little test run just a few days ago over here and it felt okay absolutely know that I lost some Fitness but it was my main goal at that point just
to get healthy to the start line and to be able to run this world major it is a big goal of mine to run all six World majes under 3 hours how much under three I honestly don't care about you might have heard of the five different stages that people can go through in a situation like this and dealing with challenges or dealing with grief or dealing with injuries first stage is denial disbelief then anger then bargain depression and and acceptance very often when a runner get injured there is really that pace you're like you
simply cannot believe it happened you're in that denal phase then there's that anger phase you really get get angry like what happened then there's the bargaining you try to still get creative with how can we get out of this or how can we deal with this the quickest way possible and then you actually realize that it is an injury or it is serious there's the depression phase and then there's the acceptance 3 weeks ago when I realized that my PB was probably out of the window and I should not run for 3 weeks I realized
as five stages of this whole process is the more time that we spend in that anger and disbelief and depression phase all that negative energy it's not really doing much for you so this time around as a running coach I know that these are the stages that people go through like I see it all the time in our personal best running coaching program as well I decided instead of losing a lot of negative energy over this let's just skip the anger and depression and disbelief phase and just accept I should not run on this C
for at least the next 2 and a/ half weeks here and so that's what I did ended up going straight to the acceptance phase and doing whatever I could do within my control and that's something that I would recommend you as well don't get stuck in that denal phase for too long in that anger and that depression and that that whole stage it's all negative energy so the sooner that you can go to that acceptance phase the better that you can work on a solution over here so you can still do a lot with rest
with self massage with seeing a professional like working with a physical therapist working with a doctor looking what really is going on over here in your body and specifically making an action plan over there very many times you will see that people think they're going to lose all of this Fitness so they start overdoing it even though they're half injured they start to overdo it in the taper phase and that's when the trouble starts you can do a lot more damage at that point so 2 and 1/2 Weeks not running might not be ideal for
your Fitness level I understand that as well and it can be mentally hard when all you want to do is finish your training cycle good and you think all your Fitness goes out of the window well if you can't make it to the start line healthy then you're not going to have a race at all on race day I ended up starting the first mile 640 Second Mile around 630 and that felt really good felt confident then I ended up running about the first 10K around 630 Pace I was like yes it's feeling good then
I started feeling a 2 out of 10 discomfort in my left C I was like uh-oh by mile 8 it was a three out of 10 and by the half marathon point it was a 6 to 7 out of 10 pain discomfort in my left Cal and I got very concerned that I wouldn't be able to finish the marathon at all that I would have the dnf because my calf was so sensitive and so painful so I ended up dialing back the running intensity quite a bit instead of trying to run 630s I ended up
running 640s 650s yes I was going to lose some time but at least the discomfort level kind of went down quite a bit but I did notice I wasn't running very relaxed I was running pretty tense and when I run tight when I run tense I just noticed my heart rate goes up quite a bit when I calm get into a real relaxed Rhythm when all I'm thinking about is all right let's hope that my CF holds let's so I had to continuously tell myself to let's just run in the moment let's get our mind
off the body and let's just be present let's run every mile run the mile I'm in take it one mile at a time let's dial back the intensity a little bit when I'm running at some point 7 Minute miles and my heart rate was 160 something was off something was not how it was going in training and so at some point you have to make some adjustments so after a while my goal shifted from let's run the best time that I can to let's do everything I can to still find a way to get under
3 hours to that finish line and this is one of those things run running marathons are exceptionally hard and you can really go from a 2 out of 10 discomfort level to a 7 8 n out of 10 discomfort level but as the Finish Line was getting closer I was seeing other people were having challenges too people are cramping up left and right people are having a hard time and all I was thinking about was let's put one foot in front of the other and I'm not going to lie I was so happy with the
fish line was so there I got emotional like even at the SP line when when the gun was about to go off I was already emotional and then when I was running it I was just very happy that I made it to the start line healthy and then when the race didn't go according to plan I ended up adjusting that part twoo and getting to the Finish Line still healthy alive and well 25750 that was what was on my watch I haven't seen the official time yet and next year going to be running Tokyo and
London so super excited for all of this it was once again a good reminder to never underestimate how hard marathons are but yeah then again we can do hard things gu I look back at this training cycle and learned once again a lot of things several sessions went very well some sessions I have to be flexible with the family is always a priority for me so there was yeah I can only handle so much training volume but really enjoyed this training cycle it went very well and then when it didn't go according to plan it
was once again one of those Domino things I knew I had to take a rest day ended up saying yes to a run that I should not have said yes to then the car broke down ended up should not have like tried to run over to the start to meet him so it's like this Domino things it's never one thing that goes wrong so yeah learning some things from there going to be integrating some more strength training some more Mobility probably a bit more frequent self massage and working with a PT as well so um
yeah all different takeaways over there running finish times are just times honestly and I think you can see a personal best in different ways other than your finish time too for me a personal best is also showing up the best way that you can even when you experience challenges and that can be within your running that can be within your professional life at work that can be within your family life I really have to sometimes take a deep breath when you get injured not to get too caught up in it as in yes you're a
runner but we're doing this for fun and there's a lot of things outside of running too that can bring us joy and I'm a non- elite Runner I'm just here to see what I can do and that is not always pushing for another personal best that can also be how do you deal with challenges when the training might not do 100% according to plan and how do you show up on race day still given the challenges that you experience in training the Berlin Marathon has been an absolutely incredible experience over here it was so nice
to see and meet many other members from the personal best program at our group ShakeOut run uh there were members from the extra miles Community From the Path projects Community we had a ShakeOut run at tier garden and there were more than 50 55 60 people that showed up I was absolutely Blown Away members from all over the world it was so cool such a diverse International group of people just sharing the love for running and meeting in a place like this meeting Old Friends making new friends so that was really good coach Ben idai
came out from New Zealand to help guide a warm-up routine a cool down routine we talked through Marathon strategy to pacing through nutrition that's what it's all about like meeting up with other people yeah different stories from around the world about training racing and daily life so anyways hope you enjoyed this video not not every run goes according to plan not every race goes according to plan not every training cycle goes according to plan and I think the way we respond to that that's what really matters like yes in an Ideal World we have this
perfect plan and we follow everything and everything goes perfect on raise there's very few people that that happens to so realize that and embrace that I would love to hear what has been one lesson or takeway from you in one of your recent training or racing Cycles anything that went according to plan or anything that did not go according to plan please let me know in the comments below over here so Flores has just finished his race and he's now trying to attempt walk it up some stairs let's see how this goes I've been standing
here for a while trying to decide how all right pretty arrived [Music] [Applause] [Music] here
