11. Bonus: 20 miles, getting faster with short intervals, and the correlation between heart rate and fuel

Bonus episode! We discussed our 20 mile long run, for which we used :15/:30s. People ask us all the time about our run speed and walk speed - so we answered that question based on our run and walk speed on that run. Shorter intervals can help you build fitness, running economy and speed over distance! Also, working on your walk speed can help you get faster overall! Try out Jeff’s drills to help you learn running economy.

We debuted our race plan for Jeff’s race in Atlanta! (You’ll have to listen to find out). We talked about using races during training - whether they are used to practice race day prep and strategy, or whether they are used as fitness tests during training for a bigger event.

We are also planning on hosting a virtual JG Half Marathon (2 actually!) on April 2 - so reach out if you are in the DC area and want to join. Jeff’s virtual race is priced really reasonably and you will still get all the great swag and medals! Use code AMBASSADOR23 to get 10% off your registration.

Also, during our 20 miler, we saw a direct correlation between taking fuel (2-3 Honey Stinger chews) and our heart rate coming back down! Fuel is so necessary!

Lastly, if you like our pod and want to support what we are doing, you can shop Beauty Counter or Orgain Protein with us.