The GFY Podcast
The GFY Podcast
S4 Ep1: Marathon training and keys to success
🎙️ And We're Back! Season Premiere
In this episode, we kick off a new season by diving into Bruno’s marathon training journey 🏃♂️. We talk about the importance of following a structured plan and share tips on how to stay consistent and hold yourself accountable.
We also explore the role of strength training and proper gait mechanics—not just for performance, but for preventing those nagging aches and pains that can derail your progress. 💪🦶
Whether you're training for a race or just getting back into a routine, this episode has something for you.
#MarathonTraining #RunningTips #StrengthForRunners #InjuryPrevention #FitnessJourney #GoFixYourself
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Instagram: @gfy.podcast
Spotify: https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95
Website: https://thegfypodcast.buzzsprout.com
Youtube: https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t
Available on all podcast streaming sites!
If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com
Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/?r=5o7rl0&utm_campaign=pub-share-checklist
00:00:00
Michael Stant: Welcome to the GFY podcast. A podcast by health care professionals
providing insight on how to navigate your health so that you can go fix yourself. And I'm
stopping there because I've gotten better and I'm going to record the rest. What's
Michael Bruno: I I
Michael Stant: going
Michael Bruno: really
Michael Stant: on?
Michael Bruno: thought you were going to dive back into it.
Michael Stant: I
Michael Bruno: I swear I'm not reading the whole thing and then
Michael Stant: Yeah.
Michael Bruno: you were just going to do it anyway.
Michael Stant: Oh
Michael Bruno: Oh
Michael Stant: man.
Michael Bruno: man.
Michael Stant: Been a little bit. Been a little bit, but you're doing some big things. You're
running
Michael Bruno: And
Michael Stant: a lot.
Michael Bruno: we're back. You
Michael Stant: Yeah.
Michael Bruno: stealing my thunder, bro. Come on.
Michael Stant: Sorry
Michael Bruno: All right. Well, now that you blew it, tell everybody.
Michael Stant: about what about you running?
Michael Bruno: Yeah. What
Michael Stant: Well,
Michael Bruno: amMichael Stant: it's
00:00:35
Michael Bruno: I doing?
Michael Stant: he's
Michael Bruno: Tell
Michael Stant: well
Michael Bruno: it from
Michael Stant: first
Michael Bruno: your perspective. Tell
Michael Stant: from
Michael Bruno: it from
Michael Stant: my
Michael Bruno: your
Michael Stant: perspective,
Michael Bruno: perspective.
Michael Stant: right? Bruno reached out to me and said, "Mikey, I need a lot of help. I
have no clue how to run those words exactly.
" And I said, "I got you." So
Michael Bruno: I
Michael Stant: with
Michael Bruno: need you
Michael Stant: me,
Michael Bruno: to check. I need I need receipts. We need to postread receipts here.
Michael Stant: hey, if I get really good, I'll just start screenshotting texts that we have
between each other, throw it in in the middle of the video podcast. But I said, Bruno, with
my infinite knowledge and my two marathons underneath my belt, I am essentially an
expert. Therefore, I am going to write you a running program. Now, to be fair, I have done
a lot of research. I got a master's degree in some in exercise science and took a course
then and then I continued to educate myself.
00:01:19
Michael Stant: Um but anyway, Britain Bruno program and we are both running a
marathon October 17th 18th in AtlanticMichael Bruno: n
Michael Stant: City.
Michael Bruno: 19th.
Michael Stant: Oh god. Um
Michael Bruno: Um, yeah. So, basically Mikey wakes up in the morning and he pisses
excellence. Um, you know what that's from?
Michael Stant: I should
Michael Bruno: You
Michael Stant: but
Michael Bruno: don't know what that's from? All right. I need people to I need people to
like leave a comment or something. I'm not going to tell anybody, but someone needs to
someone needs to tell us where that's from because that's one of my favorite movies of
all time. That's a hint.
Michael Stant: Is this Step Brothers? The fact that you said it's favorite movie of all
time.
Michael Bruno: No, but you're
Michael Stant: Damn.
Michael Bruno: on the right track.
Michael Stant: I'm on the Will Ferrell track.
Michael Bruno: Other fun fact, I have a tattoo from this movie. That should really give it
away for people who actually know me, but I digress.
00:02:06
Michael Stant: Yeah.
Michael Bruno: Um, so the the whole impetus of this, is that the right word? like the
start
Michael Stant: We'll
Michael Bruno: the
Michael Stant: find
Michael Bruno: whole
Michael Stant: out.
Michael Bruno: Yeah. The whole start of me wanting to run the run a marathon was I
didn't really want to run it at all. Um working with a a coach down in uh Point Pleasant.
Shout out to the lift. Um who's has a lot of members rallying to run the marathon
together. Atlantic City Marathon October 19th I believe or 18th. It's one of those. Uh, and
when we were talking about it, she was like, "You should do it because a lot and a lot ofthe people that are running are, you know, in their 40s, 50s, and 60s." And we were
talking about it and she's like, "Yeah, most of these people, it's their first marathon. Like,
we're all going to do it together. We're going to have a good time." And I was like, "H, I
don't know.
"
00:02:59
Michael Bruno: And I was I was being a I was being a wuss for sure. So then in true
Mikey fashion, I texted him and I and I said, "If you're in, I'm in." And he said, "Regardless,
I'm doing something. So I'm either going to run the New York City Marathon and I'll do
the half with you, or I'm not going to get into the New York City Marathon and I'll run the
full. So wait for me to find that out and then we'll decide on what we're doing." And I,
lucky or unlucky for me, Mikey didn't get into the New York City
Michael Stant: Yeah.
Michael Bruno: Marathon.
Michael Stant: Yeah. To to be honest, the odds were never in my favor against the New
York City Marathon. I I I think they said like it was like less than 1% of lottery people
actually
Michael Bruno: Oh,
Michael Stant: got
Michael Bruno: I
Michael Stant: in.
Michael Bruno: didn't realize it was that low.
Michael Stant: Yeah.
Michael Bruno: So, so now me and Mikey are are training training for the Atlantic City
Marathon.
00:03:48
Michael Bruno: And I thought Mikey was up my butt before cuz he's had my location
since college. But now he tracks my run program. And if it's, you know, five o'clock on a
Tuesday and I haven't gotten my run in, I'm getting texts like, "Why aren't you running?"
So that accountability factor is something I've never had when training. I've trained for a
half marathon loosely before. And you know, it it fell off because I was just reading a
piece of paper and following the script. But having the accountability of a coach andsomeone who's not afraid to call you out, like that extra layer really helpful with me.
We're about what? Close to a month in.
Michael Stant: Yeah, I I want to say even longer. Probably we we're probably at like six to
eight weeks in at this point. Um but yeah, it it is actually funny deal with you because
early on you're definitely trying to like like I'm a little busy. I don't know if I can get this
running
00:04:43
Michael Bruno: I got
Michael Stant: today.
Michael Bruno: stuff to do,
Michael Stant: Yeah.
Michael Bruno: dude.
Michael Stant: And I had to keep on be like, "Nope, you're going to do this. You're going
to do that." We even what some people I'm sure some people outside looked in we we
doubled doubled up on some days and I'm sure
Michael Bruno: Yep.
Michael Stant: some people would have been like oh my god that's terrible but it's you'd
be surprised how much body how much your body can handle uh
Michael Bruno: Yeah.
Michael Stant: and you end up being absolutely fine. Uh but no I think early on like it's
going really well. You know we were talking about yesterday like we're we're recording
this May 14th in case anyone really wanted to know. Um yesterday we were you did your
two-mile time deficiency test and this test for running is really just to see hey can you
keep your how low can you keep your heart rate at what mile pace essentially
Michael Bruno: Mhm.
Michael Stant: he's trying to stay in that zone two.
00:05:27
Michael Stant: Um the first time you did it you did it like April 11th so it was about a
month ago I I guess
Michael Bruno: Mhm.
Michael Stant: and your pace that entire time was like in 11 minutes. ThisMichael Bruno: Mhm.
Michael Stant: time you did it your what was it 9:48 or something. It was like it was
Michael Bruno: Something
Michael Stant: somewhere
Michael Bruno: like that.
Michael Stant: around there.
Michael Bruno: Yeah.
Michael Stant: Yeah. So like how like to me I'm like that's awesome. you've only been
doing this for a month and look at how much time it's come off. So like even from your
standpoint, what do you feel like the difference has been from like a month, six weeks
since
Michael Bruno: Yeah.
Michael Stant: you started?
Michael Bruno: So, the the thing that I've noticed, so I ran cross country in high school,
and I was good, not great. And the thing that I remember the most when I look back on
it is I was doing like mile repeats for like a six minute pace and we did like eight or nine
of them as a workout and I was like I used to do that.
00:06:21
Michael Bruno: That's insane. And the the reason why I was my body was just so
prepared to do that because of the consistency that I was running it. That to me is like
this is the first time I'm back in that mindset where we've made it a priority like running
is a priority even over lifting some days. Um and you know I like going to Muay Thai and
things like that. So, from a physical activity standpoint, if I'm getting something in, I'm
getting the run or, you know, the cardio component of it in and being consistent and also
having a actual plan to follow that's, you know, customized to where I'm starting from.
Because if you print out a piece of paper off the internet that says like, "Hey, go ahead
and do whatever how many miles on a given day,
" and there's no factors considered to
you like scheduling or anything like that, it's super easy to fall off.
Michael Stant: Yeah. And even follow up with that because a lot of stuff you look up on
the internet so they're by miles like how many miles to get in on a day where like what
we're what you're doing is more by time.00:07:26
Michael Stant: And the problem is like uh it's by time and then you know you also have
goals of like how how hard should you be running with with
Michael Bruno: Mhm.
Michael Stant: each of it. A lot of the stuff online doesn't give you that. So you usually
what most people do, they go, "Oh, I just got to get five miles in today. All right, I'm just
going to let it rip." And they let it rip every day just so they can get it done done and over
with. And a
Michael Bruno: Yep.
Michael Stant: lot of times that's that's where people, you know, they start fatiguing very
quickly. They start getting pains, aches, possibly injuries that
Michael Bruno: Mhm.
Michael Stant: that come along with training training for a half marathon or marathon.
Michael Bruno: Yeah. The something Something that I really like about the way that
we're doing it now is I don't care. It's time on your feet essentially.
Michael Stant: Yeah.
Michael Bruno: So my long run this weekend was an hour and 45 minutes and it doesn't
matter how fast or slow you go.
00:08:17
Michael Bruno: My goal was to keep a constant pace. I didn't want to walk any of it. So
like and I ended up doing it. We were talking about negative splits for people who don't
know that is like you get faster as you go through. So I think I ended up doing nine and a
half miles and my last mile was my fastest.
Michael Stant: Yeah.
Michael Bruno: So that's that's really cool to see cuz you're close to you're creeping up
on on about half of the race already. And when I talk to other people who are basically
started training cold and they're on the same timeline
Michael Stant: Heat.
Michael Bruno: as us essentially, they're like, "How what what kind of training volume
you're doing? That's insane for like this early.
" And and
Michael Stant: It's
Michael Bruno: to be
Michael Stant: not.
Michael Bruno: honest with you, like the way that we're like the way that we're goingabout it, my like my legs feel fresh. like my I don't have many issues from a muscle
fatigue standpoint.
00:09:16
Michael Bruno: I'm working through like some gate stuff as far as like shin splints and
like the achy lower
Michael Stant: Yeah.
Michael Bruno: legs go, right? But that I can tell it's so this is crazy. the, you know,
speaking from experience, if people have shin splints, that's a nagging injury that can
really really like derail you pretty quickly because it sucks. Just changing up like being
intentional on the way that like my gate cycle, so like opening my stride, shortening it, all
that stuff, I notice a huge change almost immediately when I or heel strike versus toe
strike,
Michael Stant: Yeah.
Michael Bruno: things like that. I notice a huge change mid run. So that's super helpful
to have the knowledge to be able to manipulate that especially because we're focused
on, you know, being on your feet, not you're not focused on like I have to do this in a
certain amount of time
Michael Stant: Yeah.
Michael Bruno: and really
Michael Stant: Even the the gate stuff, right? That that ends up being huge. like me and
you haven't talked about specifically specifically um but you know we talk about
cadence and things and making sure that like you increase your cadence but not
increasing your stride as well
00:10:21
Michael Bruno: what's
Michael Stant: and you
Michael Bruno: cadence
Michael Stant: got
Michael Bruno: Mikey
Michael Stant: cadence
Michael Bruno: tell people.Michael Stant: oh I'm sorry it's how many steps you take per per minute. So if you
anyone with a smartwatch or if you have Apple watch garment it'll typically tell you what
your cadence is. Um there's a number out there 180 steps per minute that people are
like that's the number that like you need to hit. And to be honest, a lot of people I don't
really hit that number a lot. Uh that's
Michael Bruno: Do
Michael Stant: like
Michael Bruno: you go
Michael Stant: a
Michael Bruno: above or below?
Michael Stant: below below. I'm always below. Um cuz that that that's a high rate. Like I
don't know what yours is at. I'm going to guess it's below. Um general
Michael Bruno: So you're
Michael Stant: rule of thumb,
Michael Bruno: it's bigger steps like if you're below it you're taking bigger
Michael Stant: yeah,
Michael Bruno: steps.
Michael Stant: you're taking longer strides most likely.
00:11:00
Michael Stant: Right. The the more of the issue is that if it's I would say 160 160 is
about what you want to hit to kind of be in a safe range. It's just that when you go slower
to like hit certain times, you're probably overstriding, right? And if you're overstriding,
you're landing on your heel. That means you're going to be taking a little bit more stress.
That's how you get the shin splints. So, like that's why when you talk about, all right,
maybe I shift to a little bit more of a midfoot stance while running. And sometimes, how
do you get to that when you're thinking about running? For me, I think about getting
more uh hip flexion. I think about my cue for myself because I played soccer is tying a
soccer ball out of the air. Like
Michael Bruno: is
Michael Stant: that's
Michael Bruno: is
Michael Stant: what
Michael Bruno: what is
Michael Stant: to
Michael Bruno: what?Michael Stant: like if I wanted to go thigh a like thigh, you know, quad,
00:11:43
Michael Bruno: Oh, thighing.
Michael Stant: right?
Michael Bruno: That's
Michael Stant: Thigh.
Michael Bruno: that's what you
Michael Stant: Yeah.
Michael Bruno: call it.
Michael Stant: Yeah. I have to thigh a soccer ball out of the air. So like that's how I think
about getting the knee drive that I want. Um so
Michael Bruno: Yeah. I think about pushing my knee like I get stuck doing some of that
like straight up and down
Michael Stant: two
Michael Bruno: bouncing
Michael Stant: vertical. Yeah. Yeah.
Michael Bruno: to vertical. So I think
Michael Stant: Yeah.
Michael Bruno: about getting my momentum forward. That's super
Michael Stant: Mhm.
Michael Bruno: helpful.
Michael Stant: Yeah. And that that's like another important thing as well is make sure
you're moving forward with it, you know, and like right if for anyone with long enough
hair, any women or anything like that, like if you see some if you're running behind
someone, you see someone with a ponytail that just goes up and down, that's how you
know they're going too vertical when they're
00:12:23
Michael Bruno: The
Michael Stant: running.
Michael Bruno: ponytail test.
Michael Stant: Yeah.Michael Bruno: Yeah.
Michael Stant: I I want to say the Garmin watches actually have vertical oscillation as a
metric on them. Um and that's
Michael Bruno: Really?
Michael Stant: something that Yeah. So maybe I I don't have it on my Apple Watch
because I'm being really frugal and don't want to spend extra money on getting the
newest version. Um but yeah, I want don't hold me to this. I'll have to look back. But
typically if it's like greater than 10 I don't want to say centimeters, but I feel like it's
centimeters. If it's greater than 10 centimeters, you have too much vertical movement.
You got to figure out how to go forward. So that's why for me it's thighing the soccer ball
because to thigh sock ball, I know I have to like go forward with the knee drive as well.
Michael Bruno: Yeah, that's cool. And I just looked at my some of my data while you
were explaining
Michael Stant: Yeah,
Michael Bruno: that and my cadence was 160.
00:13:07
Michael Stant: perfect. Yeah.
Michael Bruno: So,
Michael Stant: So, and like right the goal is you want to keep working on that. You do
want that number to go up but sometime but you have to be careful because
sometimes what people do is like right you're just trying to take more steps but some
people just end up running faster or they go all right if they're already an overstrider and
you tell them to like take more steps they end up just running faster and continuing to
overstride. So that's why some of these other cues end up being important to make sure
that they don't do that.
Michael Bruno: how do you feel about What are your thoughts on So, I'll give you some
context first. Um, but thoughts on cross trainining during marathon prep because
Michael Stant: I mean
Michael Bruno: I was talking to a guy who is a very elite runner like
Michael Stant: Mhm.
Michael Bruno: can do a marathon like six minute pace like very fast
Michael Stant: Mhm.
Michael Bruno: essentially in the gym is exclusively upper body and his thought process
is hey I did all like I do so much running right so I spent in the gym I'll do upper body, but
the the work I'm getting work from running for my legs, so like I don't really need to dothe typical like leg workouts.
00:14:19
Michael Bruno: Thoughts?
Michael Stant: Yeah, I my thoughts would be that you're definitely still going to get a lot
of benefit from doing from doing the leg workouts and doing the pio. Like I'd be curious
to see what he actually looks like from like a functional movement standpoint. Like can
he actually even single leg squat to a chair? Can he reach for his toes? Can he rotate? all
that stuff because I'm gonna guess if all he's ever done is running for his lower body,
Michael Bruno: Mhm.
Michael Stant: he's probably actually not going to be as efficient as he probably even
could be. But I I could be wrong. You said you said he's pretty elite, like he's running six
minute paces.
Michael Bruno: He's right. But now dealing with like pain and injury and stuff.
Michael Stant: Yeah. And
Michael Bruno: So
Michael Stant: that's that and that's the stuff you you worry about when you don't have
all the strength where you're supposed to have it or you're not moving as you're
supposed to.
Michael Bruno: yeah.
00:15:03
Michael Bruno: Yeah. And something something that like the typical runner is, you know,
skinny, lanky, light on their
Michael Stant: Mhm.
Michael Bruno: feet, right? I think a lot of them have that same mentality when if you've
heard like the classic woman like I don't want to lift weights because I don't want to get
bulky.
Michael Stant: Yeah.
Michael Bruno: the I think in the runner's mindset it's I don't want to lift weights because
that will make me slower. So
Michael Stant: Yeah.
Michael Bruno: tell me why that's not true.Michael Stant: Well, that's not true because if anything, it's going to make you faster just
based on like the physi physiology of it. It also depends on how you're lifting, right? Like
if you're if you're lifting, you're doing your 3x12 of your general movements, you're
focusing on hypertrophy. Yeah, you're probably not going to you're probably not going to
get faster with that. And you and you're going to put on more muscle mass, but you're
not training the muscle to actually function by moving faster or anything like that, right?
00:16:00
Michael Stant: That's where the heavy lifting comes in, the powerful lifting comes in.
Um, yeah, it's it's just like anyone's going to end up with a huge benefit from that. It's also
just from like a movement standpoint sometimes getting that feedback while lifting, you
know, like that external feedback of like, oh, this muscle now has to activate. Let's think
about like glutes like right if you have a runner who who's never really actually got into
full glute extension while running before and then you force them to you know maybe
load a squat or a deadlift probably more so a deadlift and they go oh I've never actually
felt my glute my glutes activate before and then if you and like right and I think
sometimes they probably another worry is like oh I'm going to get fatigued with lifting
and you know I don't know you know this but you know if you stay at three sets of three
to five reps. Like you're not going to fatigue yourself so much that you ruin your run. I do
it all the time. Like I
00:16:54
Michael Bruno: Yeah.
Michael Stant: lift before before running all the time and my paces and all that stay
exactly the same. Um if I truly wanted if for some reason I create myself a lifting
session that I just want to absolute bury myself, then I'll play it after the run if I think the
run's more important that if I think the run is more important that day. But for the most
part, like with how we've done the programming for you, like right, you have more easy
runs than not. So like the easy run you're going to be able to do regardless and if that's
what
Michael Bruno: Yeah.
Michael Stant: Yeah.
Michael Bruno: To quote my buddy Abu, I'm going to send him this so he canMichael Stant: Okay.
Michael Bruno: listen to it. He he calls it party pace.
Michael Stant: Mhm.
Michael Bruno: So what's the pace that you can have a good time at?
Michael Stant: That
Michael Bruno: And and that is my mantra. It's party pace
Michael Stant: Yeah.
Michael Bruno: only.
Michael Stant: You
Michael Bruno: I'm not
00:17:37
Michael Stant: you you
Michael Bruno: going I'm not going for gold, baby. I'm going for party pace.
Michael Stant: Yeah. Yeah. You said that to me and I was just like I don't even know
what you're talking about. What do you mean? Party
Michael Bruno: Oh,
Michael Stant: pace.
Michael Bruno: this we got to get him on this podcast, dude. He's such a he's such a fun
guy to talk to and
Michael Stant: Yeah.
Michael Bruno: he's he's one of those like infectious personalities that just absolutely
loves what he does and every time like he's one of the guys who's like always like
gassing me up when I'm posting on Instagram and
Michael Stant: Love
Michael Bruno: stuff.
Michael Stant: that.
Michael Bruno: And
Michael Stant: Yeah.
Michael Bruno: I really do that, you know, for my own accountability. But it's really cool
like the e even in the Strava app where people like give you like the high five or the kudos
Michael Stant: Yeah.
Michael Bruno: or
Michael Stant: Yeah.
Michael Bruno: whatever.
Michael Stant: Yeah.Michael Bruno: It's like I didn't even know you followed me, but thanks, dude.
00:18:15
Michael Stant: Yeah. Yeah. Stra Straa is a whole different beast. It's like Well, people
were calling it like the dating app for runners because it was like apparently that's how
people would uh like
Michael Bruno: Oh,
Michael Stant: get up
Michael Bruno: no
Michael Stant: with each
Michael Bruno: way.
Michael Stant: other. Yeah.
Michael Bruno: Yeah. Um, but where was where were we going with that? What were we
saying before right before Party Pace?
Michael Stant: Well, we were talking about just strength doing strength training in
general as
Michael Bruno: Oh
Michael Stant: a runner.
Michael Bruno: yes. So with with strength training and you know keeping the reps low,
the weight on the heavier side,
Michael Stant: Yes.
Michael Bruno: are are
Michael Stant: Yeah.
Michael Bruno: you talking about pulling like 70 80% of your max like slow heavy lifts?
Like really like trying to like move big weight versus something lighter and doing speed
and
Michael Stant: Well,
Michael Bruno: power.
Michael Stant: yeah. I mean, we're going to want a little bit of both and it depends on the
lift.
00:19:03
Michael Stant: Um, so like for runners, right, yeah, you you're going to want to be 70 to85% of whatever your one repetition max is or whatever
Michael Bruno: I
Michael Stant: you
Michael Bruno: clear.
Michael Stant: think it is that you can lift one time. Um, and that's where I would
probably hang out with most of the lifts. You know, as you kind of progress through a
program, you can start at 70% one week, go to 75% the next week, 80% the following
week, then drop it down, go back up, and you could do that over eight weeks depending
on how long your program is. I would still recommend doing the powerful stuff and like
right, that's where like the pio's come in. Um, you know, I'm thinking of some other ones
off off the cuff here, but like kettle bell swings, like if you want to focus on trying to
move weight a little bit more, work on a hip hinging pattern with
Michael Bruno: Mhm.
Michael Stant: your running. Um, I don't do Olympic lifts mainly just because I don't have
the space in my basement.
00:19:50
Michael Stant: Um, but like if you have someone who really enjoys Olympic lifts, go for
it. Um, I would say so there's research on like, right, it's all about getting to triple
extension, right? extension at your ankles, knees, and hips, you know, kind of get in that
standing position. Um, you actually b you actually get most of the benefit from Olympic
lifts just in that movement. So, like you don't have to actually go fully into like the clean
or the power clean or the over over or the snatch or anything like that to get the power
aspect of it. So even then if you have someone who doesn't fully like right Olympic lifts
are super highly technical like it shouldn't be just thrown at someone and say all right
we're going to load a bar into Olympic lifts that
Michael Bruno: Yeah,
Michael Stant: gets dangerous.
Michael Bruno: right.
Michael Stant: Um yeah the the only time you would add cleans and power cleans thing
like that is if you got someone who's in a contact sport because at the end of the day
they have to know how to like receive the weight as well.00:20:43
Michael Bruno: Mhm.
Michael Stant: So from a straight up power standpoint I would I would just stick with
like the triple extension, the heavy pools and things like that.
Michael Bruno: Okay. And with I I really like that thought process. Um going a little more
granular, do we thinking big lifts like like a trap bar deadlift, right? two feet on the ground
bilateral lifts versus a heavy split squat as an example, as a comparison.
Michael Stant: Yeah. Yeah. I mean, I would do both. I I would pro I mean, I would
program both. Like, let's
Michael Bruno: Mhm.
Michael Stant: say like even for me, it's like one day, right? So, when you set up a
weightlifting program, your first exercises are the complex movements. So, we're talking
about the squats, the deadlifts,
Michael Bruno: Mhm.
Michael Stant: uh lunges, things like that. And then you kind of program to singler stuff
or stuff you want to work on. Like I'll do like a single leg RDL or I I'll add RF uh split
squats as well.
00:21:39
Michael Stant: Um yeah, I I would honestly do both. And right because running at the
end of the day, if you want to think it from a full functional standpoint, it's it's only one
foot on the ground at a time. So you definitely want to still be able to strengthen in a
single leg position.
Michael Bruno: Mhm. Mhm. Cool. So, thinking more heavy power
Michael Stant: And
Michael Bruno: and a combination of single leg type and double leg type
Michael Stant: right.
Michael Bruno: for lack for lack of a better term.
Michael Stant: Yeah. And even that I would say like right. Yeah. It's lower body focus.
Like honestly I mean I still lift upper body. I mean who doesn't want to lift up upper
body?
Michael Bruno: Okay.
Michael Stant: It's definitely
Michael Bruno: Got to get the bicep
Michael Stant: Yeah.Michael Bruno: pump, dude.
Michael Stant: Yeah.
Michael Bruno: Come on.
Michael Stant: Yeah. You got to look good in those marathon photos. Um, but yeah, like
re really simple like and it could be as simple as like like you only need to lift lower body
two days a week if you really wanted to.
00:22:31
Michael Stant: Like if that's and you could make it 30 minute lift sessions and that
would be it. Like an example workout I do would be I'll do you I do some of my running
corrective warm-ups. I'll do some like double leg hopping, single leg hopping, box jumps,
and then I go into um front squat, single leg RDL's, lateral lunges. I'll superset that just
because I don't like I'm trying to get through it as quickly as possible.
Michael Bruno: H.
Michael Stant: And then the next three exercises, I'll do an RF. Uh, and then I'll actually
do calf raises, uh, seated and straight, just because I' I've realized that's something I
don't do a very good job with because I just never used to train my calves at all. And like,
right, that's my workout. That's about 30 minutes. I'm, you know, those first three
exercises, it's three sets of thigh for all of it at decently heavy weights.
Michael Bruno: Mhm.
Michael Stant: Um, probably like 75% 80% of my one rep max. than the last three. Like
the calf raises, I actually do sets of 15. Like right when when you start getting to those
small accessory muscles, you're not you first off, it's just kind of hard to like actually
only do four four reps, six reps in those.
00:23:40
Michael Stant: So I do those as more of high rep stuff.
Michael Bruno: Nice.
Michael Stant: So
Michael Bruno: And
Michael Stant: yeah, go ahead. Sorry, talked a
Michael Bruno: yeah.
Michael Stant: lot.Michael Bruno: Um, so from a from a recap standpoint, running for time instead of for
miles,
Michael Stant: Total time. Like I get total time. I
Michael Bruno: total
Michael Stant: I don't want people
Michael Bruno: time.
Michael Stant: to confuse that with like, oh, that means run fast every time. No, we're
we're saying like, right, 80
Michael Bruno: Yeah.
Michael Stant: 80% of your miles or 80% of the time you're running is supposed to be in
zone two, which is a heart rate,
Michael Bruno: Which is way
Michael Stant: which is say again is way what?
Michael Bruno: slower than you think.
Michael Stant: Yeah, it's way slower than you think. Like, right. it give an example for
me. So, right, the mar the last marathon I ran, I ran at an 8:15 pace. That's my marathon
pace. My easy
Michael Bruno: Crazy,
00:24:30
Michael Stant: run pace is actually somewhere between 9 to 10 minutes. So, a lot of
times I'm popping out at 9:30, but I absolutely like sometimes I'm chilling at 9:45. So, if
80 80% of my miles are supposed to be that pace.
Michael Bruno: right?
Michael Stant: Yeah. Yeah.
Michael Bruno: But V, would you say that's your party pace?
Michael Stant: If that's what the term we're using, I Yeah. Like like like and we've talked
about if we me and you were truly to run this marathon together, I would be at that party
pace the entire time. I'm assuming.
Michael Bruno: Oh yeah, you'd probably be able to run it backwards. But um and then
another big thing that we talked about, strength training is important for runners
because it's going to if you do it the right way, it is not going to take away from your
running. It's actually going to support and help your running.
Michael Stant: Yeah, I think the big part is the right way. Um, and I I think people also
have to realize so right for you, you first thing you get into running, what happens?00:25:29
Michael Stant: you start getting some aches and pains. Most likely, the same thing's
gonna happen with lifting, especially if you do a bunch of running with it. So, I would
almost even suggest maybe back off your running volume by like 20% the following
week or even 50% just so like you can get used to what weightlifting is like while
running.
Michael Bruno: I like it. I like it a lot. All right. Cool beans, dude. Anything else for the
good of the order?
Michael Stant: No, I thought we were going to be talking about you most of the time.
Instead you just made me go off on running.
Michael Bruno: I love it. I love it. Good stuff,
Michael Stant: What's
Michael Bruno: bro. You
Michael Stant: What's
Michael Bruno: want
Michael Stant: What's your goal right now for this marathon? Do you think you could go
sub five hours? I I'm feeling pretty confident about it.
Michael Bruno: Yeah. What What mile split would be sub five hours?
Michael Stant: Oh s***.
00:26:17
Michael Stant: I don't know. Hold on.
Michael Bruno: Yeah. do some math for me real quick
Michael Stant: Well,
Michael Bruno: because as of as of right now my goal is to finish.
Michael Stant: yeah. Honestly, for your first one, that should just be the goal. But
Michael Bruno: Yeah,
Michael Stant: I have I have loftier expectations. Maybe I'll just jack you up on caffeine
right before the race and like you're going to be running at some insane pace for like the
first half and then it's just gonna
Michael Bruno: as a good coach should do. And
Michael Stant: mar.Michael Bruno: it being God
Michael Stant: No, I'm still sorry. I'm trying to figure it out.
Michael Bruno: and it being in Atlantic City, we're gonna have a we're gonna have a fun
weekend.
Michael Stant: Yeah. So, all right. A fivehour marathon is running at an 1126 pace.
Michael Bruno: Average.
Michael Stant: Yeah.
Michael Bruno: All right.
Michael Stant: See?
Michael Bruno: Sick.
Michael Stant: Oh, now now you're feeling pretty good about it.
00:27:05
Michael Stant: So, that's
Michael Bruno: Yeah.
Michael Stant: now you start looking at this chart and you go, "Well, maybe I can run a 4
hour and 30 minute marathon, which is at a 1017 pace.
Michael Bruno: So somewhere between 4:30 and 5.
Michael Stant: Yeah, that's the goal. Let's throw
Michael Bruno: I
Michael Stant: you up
Michael Bruno: can
Michael Stant: on
Michael Bruno: listen I
Michael Stant: throw
Michael Bruno: can
Michael Stant: you
Michael Bruno: listen
Michael Stant: up
Michael Bruno: to
Michael Stant: on
Michael Bruno: a
Michael Stant: Poly
Michael Bruno: whole audio
Michael Stant: Market.
Michael Bruno: bookMichael Stant: Yeah, let's throw you up on Poly Markets and uh and see where people
are going to lay out their bets.
Michael Bruno: on what is that
Michael Stant: Poly
Michael Bruno: like a
Michael Stant: Market.
Michael Bruno: betting
Michael Stant: You
Michael Bruno: app?
Michael Stant: never heard Yeah. Yeah. It's like an
Michael Bruno: I'm
Michael Stant: offer
Michael Bruno: not a
Michael Stant: betting
Michael Bruno: gambler.
Michael Stant: app. Yeah.
Michael Bruno: Oh, okay.
Michael Stant: Yeah. Obviously not.
00:27:35
Michael Stant: Um but Poly Markets lets you like uh place bets on everything. It works a
little differently, but like Yeah. Like you know when the presidential election was
happening some people will look at poly markets to see like where people are actually
putting money.
Michael Bruno: Interesting.
Michael Stant: Yeah. Look
Michael Bruno: Interesting.
Michael Stant: it up. I think it's legal but also not at the same time.
Michael Bruno: This is not an endorsement of offshore
Michael Stant: We are
Michael Bruno: gambling.
Michael Stant: Yes, we are. Yes. We we do not endorse illegal activity.
Michael Bruno: That's great. All right. You want to send us home, Mikey?
