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Snacking, sitting and baton hitting!

Snacking, sitting and baton hitting!

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 Todays episode we discuss news from the week of March 10th 1. HS girl hit by baton https://www.13newsnow.com/article/news/local/mycity/portsmouth/vhsl-track-championships-ic-norcom-high-school-student-athlete-hits-runner-with-baton/291-67fb9b68-31d1-4b20-b4f9-f2d38c5f9eb8 https://www.barstoolsports.com/blog/3540320/track-star-that-hit-other-runner-in-head-with-baton-is-asking-everyone-to-feel-bad-for-her-as-it-was-clearly-an-accident-it-wasnt 2. Hobbs Kessler snack choices https://www.letsrun.com/news/2025/03/how-hobbs-kessler-won-two-us-titles-fueled-by-rice-krispie-treats-and-country-time-lemonade/ 3. As president of the Jakob Ingebrigtsen fan club - he won the 1500 and 3000 at the European championships https://www.letsrun.com/news/2025/03/wtw-15-year-old-sam-ruthe-stuns-a-big-time-pro-down-under-jakob-gets-his-triple-much-more/ 4. Can you Improve your running by running less? a. Dry training (exercises/lifting): - Plyometrics jumps (box jumps or no box) - Deadlifts (hamstrings) - Bulgarian Split squats b. Intermittent Hypoxia training (forcing your body to use oxygen more efficiently) - breathing in at a reduced rate (in 3 steps or 4 steps) for short stints - Breathing techniques at home - Breath through nose during parts of runs c. Invisible training - Sleeping is critical to recovery - Strategic nutrition before training (carbs and hydration) - Active recovery and massages (foam roller. walk and cycle on off days). d. Train like the Kenyains - extremely slow runs (builds cardio base). - running technique - being more efficient / high cadence - run in groups https://mail.google.com/mail/u/0/#inbox/FMfcgzQZTgRNCKXCvtgCGfCZFGSTQdvg?compose=jrjtXMmZQwxLtxFqllfjFwWRQVxKnPWgJDwdhdrzgnzKJTzJsTbkcfkbXbhWCNRkSMQJHxfq 5. Why WR are falling (a March 9, 2025 video) - His youtube video captures a lot of what we talked about on prior episodes but puts it all together nicely. You can decide if it's worth bringing up. 1. Super Shoes and Super Spikes 2. Track - new tech is adding energy return (2%) from just a few years ago (per the manufacturer). 3. WR lights on the track (we mentioned last week). 4. BiCarb and other legal supplements (Beets and Broccoli Sprouts extracts and Caffeine supplements). 5. Pushing WR indoors is more of a NEW phenomena. 6. More scientific and dialed in training techniques (Lactic acid testing....etc) - preventing injury. https://www.youtube.com/watch?v=3YoorDjE7-I

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