ashley: Welcome to Running on Empty, the podcast with the goal to get you out the door and running, even when you're running on empty. I'm your host, Ashley Kahart.

kamile: Out the door and running, even when you're running on empty. I'm your host, Ashley Khart. And I'm your co host, Camilla Randall. And we are back. Woo Classic. We feel like it's a bit crazy. We we recorded a couple episodes back to back because we knew we were gonna have crazy schedules going into the fall, which

ashley: And we are back. We feel like it's been a bit crazy. We we recorded a couple episodes back to back because we knew we were gonna have crazy schedules going into the fall, which a lot of people do. but we're finally back on track and we're recording on a normal schedule for this week release, which is really great.

kamile: Schedule for this week release, which is really great. Yes. We are in November and we will release this in November.

ashley: Same month, same date. And that kind of leads into the topic we want to talk about this week, which is running in the fall, but mostly about running in the dark and getting ready for those colder months. But first, Camilla, how has your running been with this new dark world we live in?

kamile: Yeah, the last time we talked about our running weeks that was how long ago? a couple of months ago. It's still sunny.

ashley: Still sunny.

kamile: Yeah. so my running has been okay, I would say, better than in the summer. I did the trail cruciumeria in the time we haven't talked. I love doing it. That was my first trail people don't know

ashley: If people don't know what that is, tell us.

kamile: what that is. Trail cruci Trail Cruci a race happening in Lithuania in the peninsula of the Coronian split and it happens every year. It's like the nicest, biggest, not biggest, but like the nicest, most popular Lithuanian trail event. It's it doesn't it's a peninsula so it doesn't have like it doesn't have mountains and so on, but you gather a good amount of elevation anyway. And most of the tracks are closed for going there. Mo what's preserved.

ashley: It's a it's a preserv what I'm

kamile: It's a nature preserve and most of the places you run through you're not allowed to go to in normal times, so then you get to go through it. it was my first trail race. I did a half marathon. I did it without preparing. It was just my usual it was supposed to that day I was supposed to run a seven K long run. I did a twenty one K long run on trail. Yeah,

ashley: K long run. Yeah. Okay. Three times the amount?

kamile: and I did it with a few friends and At first they were like, you're gonna be too fast for us and and I was like, No, no, like it's my first of all, because also I got into the tradition of being sick on race day. My my third race day in a row that I was sick. And

ashley: Like no, no, like it's my first of all also I've got into the tradition of being sick on my race day. Yes. My third race day in a row that I was sick and

kamile: yeah, I the the group that I ran with, they one of them was so speedy, I had to be like, No, wait up, wait up but we had a great time. It was my favorite run I've done so far, I think, like favorite race. It was so beautiful. It was

ashley: so speedy that I had to be like, No, wait up, wait up and but we had a great time. It was my favorite run I've done so far, I think, like favorite race. It was so beautiful. It was chill. We stopped. There's these places you get food and there's like all kinds of food, like sausage and cookies and whatever. Not like in a actual road race. Just get water, no like it had like proper So we stopped in in both of those with the food.

kamile: chill. We stopped. There's these places you get food and there's like all kinds of food like sausage and cookies and whatever. Not like in a actual road race where you just get water. No, like it had like proper food. So we stopped in in both of those places with the food

ashley: And yeah, we didn't rush. We tried to push it at the end, but it's it's hilly, there's roots, there's trees to jump over it it was not a speedy track. No, but

kamile: and yeah we didn't rush. We tried to like push it at the end, but it's it's hilly. There's roots, there's trees to jump over it on. it was not a speedy track.

ashley: it doesn't sound like y you know, it doesn't always have to be when you go on a race. You can just go for fun sometimes. Yeah, it's so fun and I'm sorry to this, but I think after this I might be converting to a trail runner. my god. I even I even changed my because like

kamile: Yeah, it was so fun and I'm sorry to say this, but I think after this I might be converting to a trail runner. I even I even changed my because like okay, for road it's quite clear how to train. Like you if you have run everything is set out for you. You don't have to think even. You just do what it says. With trail running it's a lot more complicated. Like you don't

ashley: quite clear how to train. y if you have rana, everything is set out for you. You don't have to think even. You just do what it says. With trail running it's a lot more complicated. Like you don't

kamile: You can't just run when you step out of your house. You have to find a trail. And then there's I don't I don't know about an app for that. So I read about how to start training. So one of the steps and I already executed this step is to set your runner to RPEs instead of pace. Because runner usually says, Okay, run at five

ashley: You can't just like run when you step out of your house. You have to find a trail. So I read over how to start training. So one of the steps and I already executed this step is to set your runner to RPEs instead of pace. Because runner usually says

kamile: minutes per kilometer pace or whatever and now it says seven relative effort or

ashley: minutes per kilometer pace or whatever and now it says seven relative F for rate. Yeah, we talked about that before. it's because w especially on the trails, right? Like you're going over routes and you might be running in mud or puddles and things and there's lots of different elements that are gonna change your pace. But if you're on the ground on the road, like it's pretty much the same the whole time.

kamile: Change your pace, on the ground on the road, like it's much the same. Yeah. And even now, like I so I changed it and you would still like if I have to do a paced run, I usually choose where I go so it's more flat because if I gotta do like four forty five pace, I cannot do it uphill. Like like it just won't happen. But if it's relative effort, it doesn't really matter. So today I went on a long run and I just went Wherever, where my eyes led me, because I was like, I don't care. well, today I only had one pace kilometer at seven. But it's still like it's so much like mentally I have such a lower load. I am so much so let so much less stressed about runs. And on Friday I had to do a run and I checked the actual paces and it like two kilometers at five

ashley: Today only have one kilometer at seven. But still like it's so much like mentally I have such a lower load. I I'm so so like so much less stressed about runs. And on Friday I had to do a run and I checked the actual paces and it was like two kilometers at five.

kamile: or five, I think, and then one kilometer at five minutes per kilometer.

ashley: five think and one kilometer at five minutes per kilometer and I was like, man, that's too fast. I'm I'm not as fit, you I'll be sick, blah blah blah, I won't do it. And then I so I changed it to RPs and RPs it was seven. I was like, yeah, seven I is and I went out and I did seven and my guess what my face was. Was it five? It was exactly like So it shows that it's like a mental block. it like the RPE number works for you better. But mentally it was so

kamile: And I was like, man, that's too fast. I'm I'm not as fit. you I was sick, blah, blah, blah, I won't do it. And then I so I changed it to RPs and and RPs it was seven. I was like, yeah, seven I can do, whatever seven is. And I went out and I did seven guess what my pace was. It was exactly like it was supposed to be. So it's supposed to be like a mental block. But mentally it was so much lighter because when I have to do a five pace, I have to constantly check my watch. It's like is this the right pace? Is this the right pace? And I have to like push

ashley: base, have to constantly check my watches to see the right base. It's just the right base and I have to push and I have to be, I cannot be slower than five. I have to be a little faster than five. Whereas now it was seven. So I was like, I know my body feels when seven, so I just run it at seven and that's it. It doesn't or down the hill. That's crazy because

kamile: And I have to be I cannot be slower than five. I have to be a little faster than five. Whereas now it was seven. So I was like, I know how my body feels when it's seven, so I just run at seven and that's it. It doesn't matter if up the hill or down the hill, it's just seven.

ashley: I feel like I'm the opposite, 'cause when I would do RPE, I would be like, What does seven mean? I don't understand what seven

kamile: Yeah.

ashley: means. But also too, that was when I first started running again. And we talked

kamile: Same, same.

ashley: about RPE, like how it's it's not as As cut and dry as you think it is at first. you have to you just have to do some runs and start really understanding what a five is for you, what a seven is for you, and everything. But wow, okay. So you're leaning into trail. I'm getting nervous, but okay, okay.

kamile: do some runs and start really understanding what a five is for you, what a seven is for you and everything. But wow, okay, so you're leaning into I'm getting nervous. Okay.

ashley: Everyone's getting into trail. I think that's gonna be the next, the next trend. Like everyone's into running now. I think the next trend is gonna be trail running.

kamile: Well, what I like about it in a way well not in a way. Look a couple of things that I like about it. First is is in nature, which is what I like in general. I like hiking, I like being in the forest.

ashley: in nature, which is what I like in I like hiking, I like being in the forest.

kamile: And second, you can't compare pace trail run to trail run. It depends on the elevation and depends on the like it's so many so many variables. So you can't like, you ran a trail marathon, then if you've did it in this amount of time, that's a good pace. If you did it in this amount of time, that's a bad pace. like

ashley: And second, you can't compare pace trail run to trail run. It depends on the elevation and depends the like it's so many so many variables. So you can't be like, you ran a trail marathon, then if you did it in this amount of time, that's a good pace. If you did it in this amount of time, that's bad pace. like that we don't do that in road, but some people do judge it by pace. Whereas here it just sucks it depends on your track. Yeah.

kamile: that we don't do that in road but some people do judge it by pace. Whereas here it's just like it depends on the track. Like like in the trail cushion area there were a lot of trees we had to jump over. That's like that we can't keep a pace. Like well I can't keep a pace.

ashley: Face. That's true. Well, hmm. Yeah. I mean, I don't know, but I while you were doing that, I was running around Bath in England.

kamile: Mm-hmm.

ashley: we talked a little bit about loving to add those like runs in other cities to your Strava. So I was in England. I ran once in London, once in Bath, and then the following week I was in Berlin for work for a couple days, so I did there. In Bath, I felt in a way like

kamile: So I did there. In Bath I felt in a way like

ashley: I was on a trail run Because of the mountains of Bath. I can't believe I'm saying that. That's how it felt. Like I

kamile: I can't believe I'm saying that. That's how it felt.

ashley: I went online and I just Googled like good running roots, you know, and then I would just download it to my Garmin. So I found one. It said it was 5K, and then it was elevation was like 130 lies, all lies. It was around 8K and it was like 230 some elevation.

kamile: So I found one, it said it was five K and then it was elevation was a hundred and thirty lies, all lies. It was around eight K and it was like two hundred and thirty elevation. That's a lot of elevation in eight K

ashley: And I showed you I showed you the videos of myself running up and down cobblestone mountains.

kamile: And it looked like San Francisco.

ashley: my god, it was crazy. I had no idea Bath was so hilly. because I listened to another podcast about running and those are women from Bath and they talk about running along the canal path all the time. I had no idea that there were these mountains all over Bath. But I I did it, but I felt like I was on a trail run. it was a bit bit wild for me. and then I ran in Berlin, which is it's fun. I mean, like, 'cause you get to see new cities and check out different things and it's kind of like doing tourism very, very fast. You can go, what's this? what's that? You can stop, you know, put a pin in something that looks like you want to stop and see. but not the same as running out in the preserves of nature, I guess.

kamile: is is fun, 'cause you get to see new cities and check out different things and it's like doing tourism very, very fast. You can go, what's this? what's that? You can stop, you know, put a pin in something you want stop and see. But but not the same as running preserve with nature. Well, with the running in a new city, you know, I talked about this with someone that like running and cycling has spoiled me because

ashley: with someone that like running and cycling has spoiled me because like I don't enjoy hiking anymore or walking in this in in a new city it just takes so much time to see all the things whereas when you run it's just so much faster. Yeah you can see everything really quickly. And same same in the trail run. Like you could hike that like because people were allowed to hike the the trail. But it just would take so long whereas running the same distance is easier. but okay enough about my trail running. How was your running?

kamile: I don't enjoy hiking anymore or walking in a fi in in a new city because it just takes so much time to see all the things. Whereas when you run it's just so much faster. Yeah. And same same in the trail run. you could hike that, because d people were allowed to hike the the trail. But it just would take so long, whereas running the same distance is easier. but okay, enough about my trail running. How was your running? Okay.

ashley: Okay, yeah,

kamile: Except for travel.

ashley: so doing a lot of travel, so I was doing random runs in different places, which I really love. just going out and seeing things. I'm not on a plan right now, I'm just kind of on maintenance and just going for runs. I joined a new run club at work.

kamile: joined a new run club.

ashley: I had our first run this week. It was great. I talked to someone who ran Loch Ness Marathon, which I thought was very cool. Like you that's a small one, it's like six thousand people.

kamile: Marathon. Nice. Yeah. You that's a small one. It's like six thousand people. and so you don't think in Lithania that like when someone tells you they're in the first marathon that it's gonna be locked and that was really neat. And he told me all about it, said he was really happy with his time and it was a it was a beautiful course and

ashley: And so you don't think in Lithania that when someone tells you they ran their first marathon that it's gonna be Loch Ness. So I thought that was really neat. And he told me all about it, said he was really happy with his time and it was an it was a beautiful course and but a little strange because apparently it was end to end. So at the end they get bust back to the beginning.

kamile: But a little strange because apparently it was end to end. So at the end they get bust back to the end. I guess that's nice because you see more stuff that way. Yeah, yeah. So I thought it really cool and it was a bit hilly and things, so

ashley: Yeah, yeah. So I thought that was really cool and it was a bit hilly and things, so got to learn that from him. So I am looking forward to joining that group. It's just an easy five K. but it was funny because when it ended, we were all standing around and we're gonna get our picture taken just to put on the Strava. And somebody said to me, Wow, you talked like the whole time we were running.

kamile: an easy five K but it was funny because when it ended we were all standing around we're gonna get our picture taken just to put on the Strava and somebody said to me, Wow, you talked like the whole time we were running

ashley: And I'm thinking, Yeah, they're like

kamile: And I'm thinking, yeah, they're like, geez, like can you ever stop talking? Like all the time? And then another person was like, Yeah, that's so impressive. How do you do that? And I realized people were impressed that I was capable of talking the whole time. What pace were you going? Like we were going what I would consider like a nice happy pace that I would run with friends, you know.

ashley: Geez, can you ever stop talking? do you just talk all the time? And then another person was like, Yeah, that's so impressive. How do you do that? And I realized people were impressed that I was capable of talking the whole time. What pace were you going? Like, we were going what I would consider like a nice happy pace that I would run with friends, you know, so it was like something that I didn't feel was pushing me too hard. So maybe.

kamile: so it was like something that I didn't feel was pushing me too hard. Yeah. So maybe remember the thing we were talking about when you start getting into running, like you don't need to push yourself so hard. So if these people would not be able to talk the whole time, maybe they're going a bit too fast. Like maybe you should slow it down. Like maybe the whole run club should go a little slower. Because I for me I felt comfortable talking.

ashley: Remember the thing we were talking about when you start getting into running, you don't need to push yourself so hard. So if these people would not be able to talk the whole time, maybe they're going a bit too fast. Like maybe they should slow it down. Like the club should go a little slow. Yeah, maybe the whole run club should go a little slower. because so I for me I felt comfortable talking the whole time. So I don't I don't know, but it's so it's nothing against them. It's more like a reminder that we should we should be able to do that on most of our runs. Like our runs shouldn't be that difficult.

kamile: Yeah. So I don't I don't know, but it's so it's nothing against them. It's more like a reminder that we should we should be able to do that on most of our runs. Like our runs shouldn't be that difficult.

ashley: But I don't know, everyone's at a different part of their journey, so

kamile: The the other week I went for a I've been quite weird about my what's my conversational pace because I learned to run quite slow for me. I can do like a seven pace, but then that's like zone one mostly. And I'm like, probably I should do zone two. Zone two is more useful because I don't need recovery, I need aerobic capacity. And then I was like, How do I

ashley: because I learned to run quite slow for me. I can do like a seven pace but then that's like zone one mostly. And I'm like probably I should do zone two. Zone two is more useful because I don't need recovery, I need aerobic capacity and then I was like how do I

kamile: you know, like I've done my lactate taste in a w in a while and I is it like still zone two at this heart rate or is it still zone two at this heart rate? So and because I was running by myself I couldn't like

ashley: I've my lactate in a w in a while and I'm like is it still zone two at this heart rate or is it still zone two at this heart rate? So and because I was running by myself I couldn't converse with someone to check. So I just I just sang the songs that were on my headphones and that's how I checked. And if I'm running up the hill and I can sing the song, yes, conversational.

kamile: converse with someone to check. So I just I just sang the songs that were on my headphones and that's how I checked. And if I'm running up the hill and I can sing the song, I'm like, yes, conversational.

ashley: Yeah, I do sometimes if I'm alone I'll do this kind of like whisper singing. I know sound is coming out of my mouth but it's not very loud, That's weird. Yeah, but I'm just gonna

kamile: Yeah, no sounds coming out of my mouth but it's not very someone runs past you and you're like

ashley: So if you if if all of a sudden you hear out of nowhere I'll tell you what I want, what I really, really want. So tell me what you want, what you really I'm coming. But

kamile: I'm coming.

ashley: I but whatever, it works. I think we're both in a period where we're just kind of going along no special goals, which I think is Totally normal and you don't need to have a goal twenty four or seven, you can just have periods where you just go run to enjoy the run.

kamile: I hope I hope a goal really helps when you are not consistent with your running yet, you know, when you need that push to get out the door. I think both of us are pretty addicted at this point to be like, Yeah, like it it doesn't matter if we have a goal or not, we just go out there to run for our mental health or for just the habit of it. Yeah. And so sticking

ashley: pre addicted at this point to be like, yeah, it it doesn't matter if we have a bowl or not, we just go out there to run for our mental health or for just the habit of it. Yeah. And so sticking with your comments about trail running, ooh. but you did you did have some news from the trail running world. You're getting into their into their world. So tell me about it.

kamile: but you did channel about you getting into their into tell me about it. Yeah, so do you know anything about backyard ultras?

ashley: I only know a little bit. I've heard what they are. just like through

kamile: Mm-hmm.

ashley: other other podcasts and and things that like it's what is it? What is it? You do like rounds, right? Like you you go, you take breaks maybe and you continue.

kamile: And and things that like it's what is it? What is it? You do like rounds, right? Like you you go, you take breaks maybe and you continue. Yes, so at the same weekend that Trail Cruciamo was happening, the Backyard Ultra World Championship was happening and it happens every year, but every second year is different. So in general, what a backyard ultra is it's

ashley: happening and it happens every year but every second year is different. So in general what a backyard ultra is it's

kamile: ultra marathon in which you run a six point seven kilometer loop, I think it's four miles, and you do it every hour. So you have the whole hour to finish the six point seven. But you can do it in thirty minutes if you're a speedy runner or you can do it in the whole hour. Like no one

ashley: in which you run a six point seven kilometer loop, I think it's four miles. Yeah. and you do it every hour. So you have the whole hour to finish the six point seven. But you can do it in thirty minutes if you're a speedy runner or you can do it in the whole hour. Like no one

kamile: cares. As long as you are at the start line for the next hour. And then it happens, like you you run every hour and then if you finish earlier than the hour ends, then you can just, you know, sleep, eat.

ashley: cares. As long as you are at the start line for the next hour. And then it happens, like you you run every hour and then if you finish earlier than the hour ends, then you can just, you know, sleep, eat, get massages, lift your legs, dance around, do whatever you want to do. And then hour starts and then you Run run again. It started in twenty eleven, like that's when it first started so it's kind of like a new concept.

kamile: Get massages, lift your legs, dance around, do whatever you wanna do. And then another hour starts and then you Run run again. It started in two thousand eleven, like that's when it first it's kind of like a new concept. Yeah, yeah, more or less. And like it's getting more popular now. It used to be quite like, you know, a lot of people were kinda skeptical, like what the hell is a backyard ultra, you know? Pff what's that even? But it's kinda easy to organize because you just do the same loop, you know, you don't have to travel somewhere because it happens so the

ashley: That even, but it's easy to organize because you just do the same loop, you don't have to travel somewhere because it happens. So the every second year there's a championship, and the championship happens this year, it happened in each country. So all of the countries that competed, they did it in their own country. So Lithuania, they did it in Litos. Japan did it in Japan, Belgium did it in Belgium. So, how do they rate like the so the courses? Yeah, like the tracks are different, like the tracks are not exactly the same. Maybe like we

kamile: Every second year there's a championship and the championship happens this year it happened in each country. So all of the countries that competed, they did it in their own country. So Lithuania, they did it in Litos. Japan did it in Japan, Belgium did it in Belgium and so on. So the the Yeah, like the tracks are different. Like the tracks are not exactly the same. Maybe like they try to align it a little bit. But for example, so this year the Spain tr team had to drop out.

ashley: So this year the Spain tr team had to drop out all of them because the part where they were doing their race, like that track, got under a a flood. Like so it would have swimming.

kamile: All of them because the part where they were doing their race, that track, got under a flood. Like so it would have been a swimming competition.

ashley: Well triathlon. Like so all of them had to drop out because yeah, their track was ruined. And yeah, you can't you can't guard again against that. But that's the format. So w so this year it was team score. So eleven runners from all the countries that are participating in their own country, they do the track.

kamile: Yeah. Like so yeah, so all of them had to drop out because yeah, their track was ruined and yeah, you can't you can't guard again against that. But I that's the format. So w so this year it was team sport. So eleven runners from all the countries that are participating in their own country, they do the track. And then next year the winners of each national team are gonna go to Tennessee, to the guys the guy is called Lazarus Lake.

ashley: And then next year the winners of each national team are gonna go to Tennessee to the guys the guy is called Lazarus Lake. Yeah. I know that guy. is in his yard and it's called Big Dog's Backyard Ultra. I didn't realize that that was him. how do you know

kamile: And that guy Yeah, and so the the original backyard backyard ultra is in his yard and it's called Big Dog's Backyard Ultra for the I didn't realize that was him. Yeah. how do you know him?

ashley: him? He's the Barclay Marathons. Barclay Marathons?

kamile: Barkley Marathons expend.

ashley: Yeah. so the Barclay Marathons ultra the Barclay Ultra Marathon is the hardest ultra the in the world, they say, So it's five loops. they're each roughly a marathon, like depending on the loops. and you have to do five of them and you have to finish it all five loops in under sixty hours. And a fun run, they call is if you manage to do three loops. So,

kamile: Five loops, they're each roughly a marathon, depending on the loops. and you have to do five of them, and you have to finish it all five loops in under 60 hours. And a fun run they call is if you manage to do three loops. So

ashley: it has a floating start. It starts when he

kamile: It has a floating start. It starts when he

ashley: When he lights a cigarette and they blow a conch shell and then everyone takes off.

kamile: when he lights a cigarette and they blow a conch shell and then everyone takes off.

ashley: And to prove that you did the course, you're out there with with nothing. There are books scattered around the course and you were given a number. So let's say you're number forty two. You have to rip out page forty two of all of those books and bring them back to prove that you finished that one. It's crazy, like you're not allowed to take GPS with you.

kamile: And to prove that you did the course, you're out there with with nothing. There are books scattered around the course and you were given a number, so let's say you're number forty two, you have to rip out page forty two of all of those books and bring them back to prove that you've finished. I love this format so much. It's crazy, you're not allowed to take GPS with you. How are do you oriente yourself? Are there marks?

ashley: You just have to figure it out. You just have to figure it out. You have to use paper maps and compasses. and then they have like I think twenty-six or twenty-seven people have ever finished it. Jasmine Paris was the first woman to complete it. and she tried a couple times.

kamile: I think twenty-six or twenty-seven people have ever finished it. Jasmine Paris was the first woman to complete it. and she tried a couple times.

ashley: yeah, so and they it's like near impossible. And so they just go up and down these mountains in Tennessee. So that's that's Lazarus Lake. Like that's him too. So that's a crazy I didn't realize he was doing this as well.

kamile: we'll just skip on. and they it's like the near impossible. And so they just go up and down these mountains in Tennessee. So that's that's Latin's like, like that's him too. So that's a crazy didn't realise he was doing this as well. Yeah, so I guess that's why the format is so fun and unusual. And like that's why a lot of people don't treat it seriously because the format is so weird. But so this is not all that's important. So Every hour you start. And so when it happened with the national teams like it was this year, so all of the the one run around six point seven kilometers is called a like a yard or a lap, but like a yard usually. It's not the measurement unit yard, it's just like a backyard. One yard. Like his backyard. Yeah,

ashley: Yeah, like the idea is that's his backyard maybe.

kamile: yeah. And then so all of the yards run by all of the members in the team are counted for your national number. And so It's not competitive in your own country in the sense that everyone has to support each other and be like, We gotta do this more and then so it it happens. It can only happen

ashley: it's not competitive in your own country in the sense that everyone has to support each other and be like we gotta do this more and then so it it happens, it can only happen

kamile: when there's still two runners running. So if there's two runners still starting, then they still start. And then the person that is left, the last one, that's the winner. The second person that the one that drops out before the last one, that's called an assist. There's no second place, no third place, no whatever. Because the first person

ashley: when there's still two runners running. So if there's two runners still starting, then they still start. And then the person that is left the last one, that's the winner. The second person that the one that drops out before the last one, that's called an assist. There's no second place, no third place, no whatever. Because the first person pushes themselves to the limit, to the max they can get, because of the second one. Because the second one, like, when they drop out, that's when it stops in the like no one else starts anymore.

kamile: pushes themselves to the limit to the max they can get because of the second one. Because the second one, when they drop out, that's when it stops immediately no one else starts anymore. So in Lithuania, lady won it, that's real nice. And her name is Yu Yulia Sorita. So she did forty nine laps. And it's all in a row. Like it's forty nine hours. Every hour you start and you do six point seven kilometers.

ashley: So in Lithuania won it? That's nice and her name is Yulia Sordita, so she did 49 laps. Wow all in a row. Like it's 49 hours every hour you start and you do six seven kilometers. So she ran like three hundred and fifty kilometers ish. Yeah, she ran two hundred three hundred and twenty-eight. Wow. And that is that's the the limit we talked about.

kamile: Yeah, she ran two hundred three hundred twenty eight, I think. And that is that the the limit we talked about where, you know, women become equal to men. So yeah, she reached it. And the the guy that was like the assist was a guy. but yeah, she was the last one standing. And the Lithuanian team in general, they finished twenty third out of sixty seven. And the people that the team that won it was USA.

ashley: Yeah. So yeah, she reached it. And the the guy that was like the assist was a guy. but yeah, she was the last one standing. And the Lithuanian team in general, they finished twenty-third out of sixty-seven. And the people that the team that won it was USA needed the most yards overall as a team. Jetan was also really strong. but how this year's championship was special is that the world record was set this year.

kamile: They did the most yards overall as a team. Japan was also really strong. but how this year's championship was special is that the world record was set this year by

ashley: By two Belgian guys that did twenty four yards. Wow. One hundred and twenty four hours straight running.

kamile: two Belgian guys that did one hundred and twenty four yards. Wow. One hundred twenty four hours straight running.

ashley: Hum one hundred and twenty four hours, how many days is that? so twenty four four times four is one one hundred hours? So one more. So five five Wow. Five days straight.

kamile: so 24 times 4 is one 100 hours. So one more, so five five days five days straight. And how many kilometers? I don't even I don't even want to count. But so like that was the world record. And what's special about them as well is that there's no winner. They finished together, like they pushed each other for all of the 124 loops, 24 yards to run. And then the last one, like they didn't

ashley: my god. But so like that was the world record and what's special about them as well is that there's no winner. They finished together. Like they pushed each other for all of the one hundred twenty four loops of twenty four yards to run and then the last one like they didn't they didn't start together. So there's no winner in that country. So from each country one winner goes to the next year championship that happens in Tennessee in the actual backyard. and then Belgium have a winner. So

kamile: didn't start together. So there's no winner in that country. So from each country one winner goes to the next year championship that happens in Tennessee in the actual backyard. and then Belgium doesn't have a winner.

ashley: who's gonna r who's gonna run next year? for Belgium. Nobody? well technically yes, but there's also other ways to get in. Like some like people that run other Ultra American get like ways to get in. So yeah, they're gonna get in probably like but because like they're the best runners in the world of this specific if they won't go to the That's

kamile: for Belgium. well, technically yes, but there's also other ways to get in. Like some like people that run other ultra maritons get like ways to get in. So th they're gonna get in probably. Like but look as like they're the best runners in the world of this specific sport and then if they won't go to the

ashley: so crazy 'cause like also too with the Barkley, like you don't just you don't just sign up. Like you have to get approved too to get in, like it's a special thing, I think.

kamile: Yeah. E T B too, right? it's like a special thing. Wow.

ashley: Wow.

kamile: Yeah. But I just like I got so I just got so excited because also they have this year they have this amazing website where they have all of these stats. I think it's wipe coded from the design. I don't wanna I don't wanna sink anyone's boat. Maybe this is actually someone's hard work. It looks like the design of live coded websites, but I love it because it has

ashley: because also they have this year they have this amazing website where they have all of these stats. I think it's wipe coded from the design. I don't wanna I don't wanna stink anyone's book maybe this is actually some hardware. It looks like the design of wife coded websites, but I love it because it has

kamile: incredible amounts of information. So for multiple days every day I was just opening the website and just checking stats and what team is still standing. Because it was interesting because in one team there was still two runners running and they've done I don't know, fifty yards and then but a different team that had done less yards but still

ashley: incredible amounts of information. So for multiple days every day I was just opening the website and just checking stats and what team is still standing because it was interesting because in one team there was still two runners running and they've done I don't know fifty yards and then but a different team they had done less yards but stay well they were still above even though they dropped out dropped out. Yeah more people were able to do more yards. Wow. It's just like the way the stats work and the way that they have to push each other and support each other but still you cannot be friends when

kamile: they were still above, even though they dropped out dropped out because more people were able to do more yards. It's just like the way the stats work and the way that they have to push each other and support each other, but still you cannot be friends. One

ashley: One has to finish one has to go for it

kamile: has to finish more like one has to go further than the last one. So it's all very I I think it's just a interesting format. Wow.

ashley: an interesting point. Wow. So yeah, the that relates to when I saw a documentary about Jasmine Paris running Barclay and how she would get up in the middle of the night to go run Hills to practice because you need to practice for the different elements, which takes us to our topic, which is running in the dark.

kamile: She would get up in the middle of the night to go run hills to practice. Yeah. Because you need to practice for the different elements, which takes us to our topic, which is running in the dark.

ashley: And staying motivated because I'm sure if if you're running for five days straight, you're definitely running in the dark. And so we wanted to talk about like not necessarily training for an ultra marathon in the dark, but shorter days, feeling like you're

kamile: and staying motivated because I'm sure you know, if if you're running for five days straight, you're definitely running in the dark. And so we wanted to talk about like not necessarily training for an ultramarathon in the dark, but having shorter days, feeling like you're short of time, and having colder temperatures and just like the mental hurdles of trying to get out the door sometimes when it's dark,

ashley: short of time, and having colder temperatures and just like the mental hurdles of trying to get out the door sometimes when it's dark.

kamile: you know, get done work and you go home and you feel like you're supposed to just kinda like cozy up on the couch and finish the day. How do you continue running in the dark? And

ashley: you get done work and you go home and you feel like you're supposed to just kinda cozy up on the couch and finish the day. How do you continue running in the dark? And I mean, I've said to I've said to friends in the States that when the time changes in Lithuania, it's just like a step into darkness. It's over. Like and we're just gonna this is gonna be our lives for the next like five or six months until it comes back and you just have to get used to it and

kamile: I've said to I've said to friends in the States that when time changes in Lithuania it's just a step into darkness. It's Like and we're just gonna this is gonna be our lives for the next like five or six months until it comes back and you just have to get used to it and

ashley: And adapt, but I think at first it's really hard the first couple of weeks. How have you felt? Yeah, I've trying to like the days

kamile: and adapt. But I think at first it's really hard the first couple of weeks. How have you felt? Yeah, I've been trying to like the days I have to run I have t I try to leave work earlier then go for a run and then go back home and then work from home longer just so that I would get a little bit more daylight because I'm trying to avoid running in the dark still. But I still have to do it. And the way I do it, I don't think it's the best way to do it. Because I do go into a dark park and I don't wear anything reflective and I don't have any maybe that that's not good to publicly announce, but I don't have any like

ashley: still have to do it. And way I do it, I don't think it's the best way to do it. Because I do go into a dark park and I don't wear anything reflective and I don't have any like that that's not good to publicly announce but Well so like yeah, like talk about that. So I I when I moved here and I started thinking about running in the dark, I I s I started thinking about what I can do to be safer because I think when we talk about running in the dark, especially as female runners, there's two types of safety we can talk about.

kamile: Safety we can talk about.

ashley: One is the type that all humans worry about safety wise, which is like cars and unexpected things showing up on the path or slipping and sliding and things like that. But for women there's also real other kinds of dangers. so first talking about the kind that can affect everybody, I started thinking about that because I would I mean

kamile: and unexpected things showing up on the path or slipping and sliding and things like that. But for women there's also real other kinds of dangers. so first talking about the kind that can affect everybody, I started thinking about that because I would I mean

ashley: My running kit is all black. I wear black shorts and black shirts, every a black hat.

kamile: Black shorts and black shirts, every a black hat

ashley: Not really good for going out and running in the middle of the dark nights. So I started with hats and I have a couple hats. I actually just got a new one from the Nike After Dark collection. I was in when I was in London, I picked up a new one that's nice and bright. So having the hat I think is really helpful.

kamile: So I started with hats and I have a couple hats. I actually just got a new one from the Nike After Dark collection. I was in when I was in London, I picked up a new one that's nice and bright. So having the hat I think is really helpful. I also too you have the reflectors on your shoes like that are naturally put on them. most Nike pants also have reflectors on them on the sides.

ashley: I also too you have the reflectors on your shoes like that are naturally they put on them. and I bands also have their reflectors. Yeah, everything and you can even buy additional reflectors. I know some people wear like high viz jackets if they're gonna run in areas where they really have to worry.

kamile: jackets if they're gonna run in areas where they really have to worry.

ashley: Also too, when it comes to listening to podcasts and music, I still do that. I listen to it much, much quieter than I would in the summertime because you

kamile: Also too, when it comes to listening to podcasts and music, I still do that. I listen to it much, much quieter than I would, in the summertime because you have your other senses get dulled, you know, and y you're not gonna have that visual sense to see cars or like around here waltz guys on bicycles that don't have lights on them, you know. so if you're dulling that sense of the audio, it's not gonna help you out. So I think that's really

ashley: have your other senses get dulled, you know, and y you're not gonna have that visual sense to see cars or like around here walt guys on bicycles that don't have lights on them, you know, so if you're dulling that sense of the audio, it's not gonna help you out. So I think that's really important too.

kamile: Important too. Have you considered getting those bone conductive headphones? In the past, yeah, I have. I still have

ashley: In the past, yeah, I have. I still haven't done that. I have a pair of AirPod Two that are no noise canceling, nothing. and they're very comfortable for me. So I still wear those. but yeah, I do have it way lower than I used to. and when I do go run in the scary park, sometimes I don't even have it on. I'll just turn it off altogether.

kamile: So I still wear those. but yeah, I do have it way lower than I used to. and when I do go run in the scary park, sometimes I don't even have it on. I'll just turn it off altogether. Yeah. I use the stress of running in the dark of speeding myself up of no, this seems like a shady place. I gotta I gotta run faster. Yeah, like I don't have for many, many years I haven't done proper safety. Like neither the one that is only for women, neither the one that's

ashley: speeding once of the problem no this seems like a shady place. I gotta gotta run faster. Yeah, like I don't for many, many years I haven't done proper safety. Like neither the one that is only for women, neither the one that's for everyone.

kamile: For everyone. Like I do care that my running clothes have the reflectors themselves, but I don't add anything. My running jacket for the cold season is red, like bright red, but it's not reflective. So like if the area is a little lit, then I will be seen. But if it's kind of dark, yeah, I wouldn't probably. But like I usually, know, like there's runners that r live in suburban areas and they run on there's no sidewalk, there's just a street. So they run on that street. So for those they really need

ashley: I do care that my running clothes have the reflectors themselves, but I don't add anything. My running jacket for the cold season is red, bright red, but it's not reflective. So like if the area is a little lit, then I won't be seen, but if it's kinda dark, yeah I wouldn't probably. But like I usually know when there's runners that live in suburban areas and they run on there's no sidewalk, there's just a street, so they run on that street. So for those they really need a lot of reflective stuff. Yeah. I even see

kamile: a lot of reflective stuff. I even see

ashley: See people running these like it's like a almost like an extra on your chest. It's vest, but it's but just like this. It's like a band or something, yeah, like a sash or something. Yeah. Also it would be better to have something on

kamile: people running with these like it's like a almost like an X on your chest. It's like a vest, but it's not an actual vest but just like this I don't know. Like yeah, like straps basically that are just like reflective straps. Also it would be better to have something on knee level or like type to knee level because that's where the car lights hit mostly, so that would be the most reflective. but because we live in the city center and then most of the areas we run in are still pretty well lit. And then in the park

ashley: City center and then most of the areas we run in are still pretty well lit. And then in the park it is more dark. It's still lit, it's still more dark, but there's no cars there. So I didn't take this as seriously as probably that's another part of the safety though, too, is being careful, because I found for me it's difficult when you're running and there's good street lights, and then you go through a little section, maybe like twenty meters, that there's none, and your eyes are it's really hard to adapt.

kamile: It is more dark. It's still lit, it's still more dark, but there's no cars there, so then, I didn't take this as seriously as probably should have. Another part of the safety though too is being careful like 'cause I found for me it's difficult when you're running and there's good street lights and then you go through a little section, maybe like twenty meters, that there's none and your eyes are it's really hard to adapt quickly to that sudden darkness and it seems very dark.

ashley: quickly to that sudden darkness and it seemed very dark. you know, if you don't pay attention to that, you can trip or fall or things like that. I did fall once, finally, last winter season I fell for the first time and I said, Okay, finally it's over. Like I've done it. I fell. But it was that kind of situation where you're you're accustomed to a certain level of light. Suddenly there's no light. and that can be dangerous. And also too, like now that it's fall leaves everywhere, like

kamile: if you don't pay attention to that, you can trip or fall or things like that. I did fall once, finally. last winter season I fell for the first time. Okay, finally it's over. I've done it, I fell. But it was that kind of situation where you're you're accustomed to a certain level of light, suddenly there's no light. and that can be dangerous. And also too, like now that it's fall leaves everywhere. Yeah, it's so slippery.

ashley: And they're yeah, and they it rains and then it's n even if it's not raining,

kamile: And they're yeah, and they it rains and then it's not even if it's not raining.

ashley: there's still slushy leaves. Like there's this one street I run on on the way to the park and now I run in the middle of the street, 'cause there's no really there's no traffic on the street and it's against me. So I I run in the middle of the street until someone comes for the the cleaning 'cause it's also very slippery and you have to be careful.

kamile: There's still slushy leave. there's this one street I run on on the way to the park and now I run in the middle of street, because there's no really there's no traffic on that street and it's against me. So I I run in the middle of the street until someone comes for the the cleaning 'cause it's also very slippery and you have to be careful. have you already started running in your trail shoes? No, my trail shoes

ashley: No, my trail shoes are really for more snow. are you doing that?

kamile: Mm. are you saying? No, no, but I thought about like all the slippery leaves situation. That would be quite helpful. I cannot because it's two kilometers until the park and then the two kilometers are pavement and then my feet

ashley: Mm-hmm.

kamile: would start hurting. In the park, I think it would be fine with either. like I noticed that I cannot run as fast in certain spots because of the leaves because they're just so slippery and my ASICs are not well grippy. And on the other side of stage.

ashley: Yeah. I noticed that I cannot run as fast as circles, but it's because of the leaves because they're just so slippery and my basics are not so groupy. Yeah. And on the other side of safety, not gonna talk too much about it only because we are very lucky to live in a very safe place where a lot of issues that affect women in running are much, much less here. than they are for

kamile: than they are for

ashley: women in other places. But as someone who spent most of her life in one of those places, I would say that the top tips that I had as a woman runner by myself was that I would only run on completely lit the entire time areas. I would only run in areas where people are walking around a lot. Like

kamile: someone who spent most of her life in one of those places, I would say that the top tips that I had as a woman runner by myself, was that I would only run on completely lit the entire time areas. I would only run in areas where people are walking around a lot. Like for example the park that we talk about that we run in here, I would never, ever run in that park in the dark.

ashley: For example, the park that we talk about that we run in here, I would never, ever run in that park in the dark

kamile: if that was the United States. I even now I'm still nervous too and then I'll be running and then I'll see like a single woman like walking by herself. You know, and then and then two minutes later there's another one and I you know it's 'cause it's what it is like here. But I think that everyone can take to note that

ashley: if that was the United States. I even now I'm still nervous too. And then I'll be running and then I'll see like a single woman like walking by herself, you know, and then and then two minutes later there's another one and I, you know, it's because it's not what it is like here. But I think that everyone can take to note that If something looks sketchy and not like a good place for you to go, just don't go there. just turn around and go the other direction.

kamile: If something looks sketchy and not like a good place for you to go, just don't go there. Yeah. Just turn around and go direction. Yeah, and there's no shame of buying a gym membership and just running the cold season on a treadmill. I prefer not to do that because I actually like the cold weather. Like that's my favorite season to run in.

ashley: season on a treadmill. I prefer not to do that because I actually like the cold but that's my favorite season to run in.

kamile: But I had a year where I just ran on the treadmill in the gym and like I think I'm gonna do this the season sometimes when it's too dark or too cold or too like slippery, just because the gym is next to my house and why not like

ashley: Yeah.

kamile: It's not addressing for the cold because we also have to have to start changing your outfits now. you're probably not wearing shorts anymore. today I ran in shorts. It was seven

ashley: Well let's talk about dressing for the cold because we also have to you have to start changing your outfits now. you're probably not wearing shorts anymore. today I didn't show up to

kamile: degrees and I ran in shorts. Yeah, I th I have a system. Have I ever told you about my system? So I have a five Celsius degree cutoff for outfits. So for when it's above fifteen it's hot. So then you just as little as possible.

ashley: system. Have I ever told you about my system. So I have a five Celsius degree cutoff for outfits. So for when it's above fifteen it's hot. So then you just as little as possible.

kamile: if it's from ten to fifteen, I still wear shorts. I still wear normal socks, but then I usually have a single long sleeve

ashley: if it's from ten to fifteen, I still wear shorts, I still wear normal socks. But then I usually have a single long sleeve

kamile: shirt on me nothing underneath, like just like the sports bra. If it's from five to ten, I'm still with shorts most likely, but I have a t shirt and then a long sleeve t shirt on the top, or in if it's raining then instead of the long sleeve t shirt I take my light running jacket.

ashley: shirt on me and nothing underneath like just like the sports bra. If it's from five to ten, I'm still with shorts most likely, but I have a T-shirt and then a long sleeve T shirt on the top or in if it's straining then instead of a long sleeve t-shirt I take my light running jacket because it has a hood. If it's from zero to five, that's long pants finally wearing pants. Yeah. That's long pants, that's gloves, that's stuff for my ears

kamile: Because it has a hood. If it's from zero to five, that's long pants season. Yeah. That's long pants, that's gloves, that's a stuff for my ears, and

ashley: And also I forgot to say from Practice Dance Lude. Uh-huh. Covering your neck. Yeah, covering my neck. And then it stays

kamile: also I forgot to say from five to ten it's a snood. The snood comes in, yeah, c to cover my neck, and then it stays for whatever colder it is.

ashley: for whatever folder it is. And I think though the two, it depends on the person. So I will wear pants when it's seven degrees, it depends. If it's seven degrees and raining, I'll probably wear pants. But if it's seven degrees and dry, I'll probably wear shorts. So it kinda it kinda depends how I feel. but I think it's really important that you have lots of layers that you can play around with and that you can find

kamile: Seven degrees, it depends. If it's seven degrees and raining I'll probably wear pants. But if it's seven degrees and dry I'll probably wear shorts, so it kinda it kinda depends how I feel. but I think it's really important that you have lots of layers that you can play around with and that you can find what works best for you. 'Cause yeah, I have a kind of similar system. I mean if it's below ten I'll wear long sleeves. But it's like do I wear a jacket, do I wear a long sleeve, do I wear a T shirt and a jacket? Like

ashley: what works best for you. 'Cause yeah, I have a similar system. if it's below ten I'll wear long sleeves. But it's like, Do I wear a jacket? Do I wear a long sleeve? Do I wear a T shirt and a jacket? Like

kamile: Is it windy, is it rainy? So many options.

ashley: Rain significantly can change your opinion of temperatures and if it's dark and it's raining, y the minute you stop, you're gonna be freezing. So you have to take those kinds of things into account.

kamile: change your opinion of temperatures. Yeah. And if it's dark and it's raining, the minute you stop, you're gonna be freezing. Yeah. So you have to take kinds of things into account. Yeah, but also it is it's important to know like not to overdress for too warm because then your body will take a lot of energy in cooling itself down and that will make you a lot more uncomfortable and then also bigger chance of getting a cold because you're gonna be soaked through with sweat.

ashley: bigger chance of getting a cold because you're gonna be soaked through with sweat. it's good when you exit the house and then you're like a little cold you're uncomfortable, you're too cold, but then you start running in a desk better. Yeah. I it wasn't even like a good outfit, like it was too warm in a way and then too cold in a

kamile: it's good when you exit the house and then you're you're uncomfortable, you're too cold, but then you start running in and gets better. So today I ran in in my classic outfit, shorts and then a T shirt underneath and then a long sleeve and then a snoot. And then when I came out of the house my teeth were clattering, I was way too cold, but then mid run I was way too hot. So I it wasn't even like a good outfit, like it was too warm in a way and then too cold in a way.

ashley: way. Yeah, it's funny 'cause when when I went to that run club, a couple of us were saying before it even started, the one girl we were like, Wow you're

kamile: Saying before it even started, the one girl we were like, Wow, you're

ashley: Rayleigh overdressed. And she's like, Am I? And I was like, I don't know. For us it would be too much. we would be really, really hot. But she was fine with it. So I think you need to like again, you have to see like what what works best for you.

kamile: really overdressed. She's like, Am I? And I was like, I don't know. For us, it would be too much, but it would be really, really hot. But she was fine with it. So I think you need to like know yourself. There's multiple cases when I'm running in shorts and a t-shirt in the park, and there's a lady that's running with like long pants, jacket, and like a thing on her ears. So I saw

ashley: jacket and like a thing on her ears. I saw someone maybe who was just running for Instagram. I don't know. She was wearing a puffer jacket and a scarf. Like a proper scarf that was like flapping in the breeze and a ha a hat. Made a like a knitted hat. And she has

kamile: jacket and a scarf, a proper scarf that was like flapping in the breeze and a hat. Like a knitted hat. Maybe that's all she has, you know, and then

ashley: it. I g I guess but I ran by her in a in a long sleeve shirt and shorts. So I don't know

kamile: Yeah. Like maybe it's her first run, she doesn't have proper running clothes and she's like, It's cold, I'm gonna dress cold for cold, you know and

ashley: Yeah. But also gloves, we were talking about gloves. I never will wear gloves ever. Even in minus them? Nope. I

kamile: Even in minus temperatures?

ashley: I'm a big fan of s of buying things that have those kind of like rollover sleeves. I have a hoodie with rollover sleeves and then I it's really funny, but at two K I want my hands out and then I almost never cover

kamile: I want my hands out and then I almost never call it.

ashley: my hands after two K. Like my body warms up enough.

kamile: For me it's the wrists. My fingers get too cold, so that's why I need gloves. But I need to fold the gloves so that more wrists are naked because that's where the cooling happens.

ashley: So that more wrists are naked because that's where the COVID happens. How weird. Isn't it weird how we are? But some people their hands freeze the whole time and they really need them. But

kamile: Yeah.

ashley: I know finding gloves is really difficult for a lot of people to find ones that are actually the the amount they need because it's a complicated part of your body. And when you're running, you know how you can you can get hyperfixated on things, and then next thing you know, all you do is thinking about your your hands the whole time. So something to think about.

kamile: For people to find ones that are actually the the amount they need because it's a complicated part of your body and when you're running, you know how you can you can get hyper fixated on things and the next thing you know, all you do is thinking about your your hands the whole time. So something to think about. so when do you start wearing pants, long pants? What's your cutoff? Like I would say in the five to seven or eight degree range, like I said.

ashley: I would say in the five to seven or eight degree range. Like I said, it depends if it's raining, if it's not raining, if it's a daytime run. Cause I wore them the other day and I thought maybe it was a bit too hot. But I need new pants because I only have I only have one pair right now. but I think that this is the time of year, you know, when when the seasons change you can r check your wardrobe, see if you have all the things that you need. And I went looking through mine and I thought like, yeah, like everything's looking good except I could use some new pants.

kamile: Mm, but I need new pants 'cause I only have I only have one pair right now. but I think that this is the time of year, you know, when when the seasons change you can check your wardrobe, see if you have all the things that you need. And I went looking through mine and I thought like yeah, like everything was looking good except I I could use some new pants. Also to it's time for me to re up shoes no, I have

ashley: Also to, it's time for me to re-up shoes, no, I have to buy more shoes. What a shame. but both of my I I have a rotation of two normally and they're both at the limit, which we talked about for me, with this specific shoe is seven hundred kilometers. So they're both around there. So I need new I ordered a new pair.

kamile: What a shame. but both of my I I have a rotation of two normally and they're both at the limit, which we talked about for me, with this specific shoe is seven hundred kilometers, so they're both around there. So mean I ordered a new pair. I'm trying out vintage. I went online and bought a pair that say they're new, so we'll see how the is. I'm but

ashley: I'm trying out vintage. I went online and bought a pair that say they're new. So we'll see how that goes. I'm a little nervous, but

kamile: I wouldn't trust it, but we'll see, we'll see. Maybe you can feel it.

ashley: We'll see, we'll see, and then I'll order another pair online and we'll see. And I I like that you mentioned that you only

kamile: Yeah. And I I like that you mentioned that you only have one long pants, like one pair of long pants. because I'm the same. I have one pair of long pants, I have one long sleeve t shirt, I have one running jacket. That's my whole like cold season wardrobe. And I change the the layers underneath. Sometimes I put thermal pants on when it's really, really cold and so on. But a lot of times when you think, you know, like I need all these clothes and so on for running, like you don't really like in the cold season you don't even sweat that much.

ashley: change the the layers underneath. Sometimes I put thermal pants on when it's really, really cold and so on. But a lot of times when you think, you know, like, you know these clothes and so on for running, like you don't really like in the season you don't even set that much.

kamile: So

ashley: So you things in between. I don't really wash maybe people would think I'm gross, but I don't think it's gross. I only wash my running pants when I run in the cold season after every run. I

kamile: You can wash things in between. I don't really wash maybe people will think I'm gross, but I don't think it's gross. I don't wash my running pants when I run in the cold season f after every run. Like I wash them once a week for all three runs. Yeah, she other layers of jackets and stuff. Yeah.

ashley: wash them once a week. Yeah, sometimes outer layers like jackets and stuff. If it didn't rain or something, I'll probably just hang it to dry a a little bit and then I'll wear it a second time. Yeah, 'cause it's not. It's it it depends. it depends who you how you sweat and like what you know, what your needs are. but you don't necessarily have to.

kamile: A little bit and I'll wear it a second time. Yes, it's not. It's it it depends. I mean it depends who you how you sweat and like what you know, what your needs are. but you don't necessarily have to.

ashley: but I think even if you have all of the gear and you're feeling good about it, sometimes like the motivation to get out the door is really difficult. And you were saying so you will

kamile: but I think even if you have all of the gear and you're feeling good about it, sometimes like the motivation to get out the door is really difficult. And you were saying so you will

ashley: you'll kinda take a break from work earlier so that you can go run while there's still some daylight and then go back out. Do you have any other tips or tricks for like what you do when you need to get out there?

kamile: you'll kinda take a break work earlier so that you can go run while there's still some daylight and then go back out. Do have any other or tricks for what you do when you need to get out Well, it's just as I talked before, because it's so ingrained in my schedule that I don't really need to think about it. Like I know that day is the run, so I just do the run that day. But I don't think about motivation

ashley: day. Yeah. But I don't think about motivation.

kamile: as engine of going out the door. Because it's really, really hard when it's cold, when it's dark, when it's raining. So I just, you know, don't don't allow myself to go that road of

ashley: it's really, really hard when it's cold, when it's dark, when it's raining. So I just, you know, don't allow myself to go that throat of

kamile: making that decision. If if I have decided before this isn't the schedule, like I don't decide on the moment of based on the weather. I just try to dress the best for for the run I'm doing. I find like a playlist I like or something and I just push myself out the door because that is always the hardest part. The run itself, running in the rain is cool, running when it's cold is

ashley: making a decision. If if I have decided before this isn't the schedule, like I don't decide on the moment of based on the weather. I just try to dress the best for for the run I'm doing. I find like a playlist I like or something and I just push myself out the door because that is always the hardest part. The run itself, running in the rain is cool, running when it's cold is cool. Like all of these things. Even in the dark, like I don't know if it's the same for you, but in the dark I usually run better because there's less input coming into my brain.

kamile: Cool, all of these things. Even in the dark, I don't know if it's the same for you, but in the dark I usually run better because there's less input coming into my brain. So it like it's just like I get tired less. I j I have to concentrate because also I run in pretty like straight up straight and not interesting places in the dark too. So I just run. That's it. Like I don't have to think about anything else. Mm-hmm. There's not many people either, so you don't have to like zigzag

ashley: It's just I I j I have to concentrate up pretty and not interesting places in the dark too. So I That's it. Like I don't have to think it. You can put your focus somewhere else. Yeah.

kamile: around them and

ashley: Yeah. I think yeah, I mean the same, like

kamile: Yeah, the same like

ashley: I once you really build in a consistency model for running, you will say like, Well, you know, it's Wednesday and I run on Wednesday and this is when I run, so I'm gonna have to go. I think too though to and I've done this before as a trick, like when I first got into running, which was to say, Okay, all you have to do is you have to get out the door and you just have to run one kilometer and if it's horrible, you can come back. And by doing that,

kamile: think too that it and I've done this before as a trick like when I first got into running, which was to say, Okay, all you have to do is you have to get out the door and you just have to run one kilometer and if it's horrible you can come back. And by doing that,

ashley: ninety nine percent of the time you're not gonna wanna turn around and go back. You'll actually be fine with it. Just like with running in the rain, we talked about,

kamile: ninety nine percent of the time you're not gonna wanna turn around and go back. You'll actually be fine with it. Just like with running in the rain, we talked about

ashley: it's horrible until you just step in that first puddle and then you're like, Well, it's over, like, we're in the rain.

kamile: it's horrible until you just step in that first puddle and then you're like, Well, it's over, we're in the rain. Yep.

ashley: Running in the snow

kamile: Snow.

ashley: at night, running in the rain, cinematic, You're a badass. You're out there and you're actually doing it. It's pretty nice.

kamile: I had a run last year, it was in the winter and it was minus fifteen and I had to run after work so it was already dark and I went to the park and I was like, it's so cold, it's so dark, no one's gonna be in the park. I ran to the park and they were like One hundred and fifty people maybe. They were doing the cross country skiing in a loop in the park.

ashley: Yeah. just got so into it. He had a overtaking

kamile: And I just got so motivated of overtaking them in my running shoes and I felt so cool running in the snow and ice and like faster than cross country skiers.

ashley: them and riding shoes and I felt so cool running in the snow and ice and faster than cross country. Yeah, there's also that backtrack there, and it was like the one spot you could run that was

kamile: Yeah.

ashley: safe, and not slippery, for speedy sessions. Yeah, and you

kamile: Yeah and you

ashley: you run there and you feel like you're the only person on the planet and then you get back there and there's like twenty people running back and forth and you're like, it's just fine. Like so you know, you think

kamile: it's just fine. But so, you know, think you think no one's out there doing stuff and then once you get out there actually, you know, it's just

ashley: You think no one's out there doing stuff and then once you get out there, actually, it's just it's just another part of the day and it's part of life and it's dark and and it's what you have to do. Of course, you might have to do some training adjustments, like you mentioned, maybe, the weather is crazy. Actually it is a storm or something and it's something that's not safe to run in, then treadmill running is definitely something you can do if you have access to a gym. it's a different feel, of course.

kamile: It's just another part of the day and it's part of life and it's dark and and it's what you have to do. Of course you might have to do some training adjustments, like you mentioned. Maybe the weather is crazy. Actually it is a storm or something, and it's something that's not safe to run in. Then treadmill running is definitely something you can do if you have access to a gym. it's a different feel, of course. Yeah, it's a different feel and it's also a lot more boring. I prefer not to do treadmill. If I can help it. Also, there's no wind, so technically it's easier in a way, so you have to adjust your paces a little bit unless you can do effort.

ashley: It's easier in any way, so you do have to adjust your bases. And at a little elevation, they say put one percent, because one percent on a treadmill mimics more like a realistic flat surface outside. I mean some people really like the treadmill because they can just set it and forget it and just do the run. I personally find it to be a torture device that's trying to kill me. I ran twenty K on a treadmill last January. When we talk about winter running and the snow and

kamile: Yeah. Yeah. I mean some people really like the treadmill 'cause they can just put a a movie on get it and do the run. Yeah. I personally find it to be a torture device. Trying to kill me. I ran twenty K on a treadmill last year when we talk about winter running in the snow.

ashley: stuff, I can talk more about that. No thank you. I hated that. it's just weird when you're taking gels on a treadmill in the gym.

kamile: It's just weird when you're taking gels on a treadmill. I I can't even think about that. us last winter I did every week once a week I did I would run on a treadmill for fifteen minutes and every run I had to use at least three different distracting strategies. Like I would listen to a podcast, then I would go play the soundtrack of Witcher because then I feel epic. Then I would do something else, just like to distract myself and it was only fifteen minutes every time. Yeah.

ashley: Every week once a week I d I would run on a treadmill for fifteen minutes and every run I had to use at least three different distracting strategies. I would listen to a podcast, then I would go play the soundtrack of Witcher because then I feel epic. And then I would do something else. Just like to distract myself and it was only fifteen minutes. Horrible. Horrible, horrible. I yeah, I still haven't found something that makes me get through it. I'd rather be out I would rather be outside in the minus fifteen in the dark in the snow than be on a treadmill, honestly.

kamile: and I actually I like running in the snow. It's so s yes, as you said, cinematic and beautiful.

ashley: Yeah, and if I if I just see it's looking a bit too crazy, then I would go to the treadmill. Like I said, it's down to like what

kamile: Yeah.

ashley: your comfort level is, how much you're willing to deal with

kamile: you're willing to deal with

ashley: versus going on a treadmill. I think another thing too that is important to mention since the weather's changing and it's dark, is to end on like recovery and illness and things like that, because it is also like cold and flu season, people are gonna get sick.

kamile: I think another thing too that is important to mention since the weather's changing and it's dark is to end on recovery and illness and things like that because it is also cold and flu season, people are gonna get sick. It's really important. If you feel sick, do not go for a run. It will not make you stronger. It will only make things worse for you. if you want to go for a nice long walk, bundle up and go for the walk, that I think would be great for your health.

ashley: It's really important. If you feeling sick, do not go for a run. It will not make you stronger. It will only make things worse for you. if you want to go for a nice long walk, bundle up and go for the walk, that I think would be great for your health. But the running is a different level of exertion. I mean, I'm no doctor. I'm not the doctor on the podcast, but I'm sure that you would agree.

kamile: A different level of exertion. I'm no doctor. not the doctor on the podcast. you would agree. I agree completely. There's the saying, what doesn't kill me makes me stronger, which is completely

ashley: Mm-hmm.

kamile: false. What doesn't kill me makes me chronically ill is the right one. So

ashley: So if you feel ill

kamile: if you feel ill, rest and recover and reschedule your run. You're not weak for taking care of your health in the long term, it's gonna be better for you anyway. So you're not a doctor, but you

ashley: Yeah.

kamile: did everything completely. Doctor approved.

ashley: Great. So yeah, I think, that's that's what we were gonna talk about this week with running in the dark. I think we're all gonna be doing it now. So let's just get used to it. and look forward to your Saturday runs.

kamile: Mm-hmm. Even though it's hard to like because you have to run in the morning to to be able to do it in the light. Because if you do

ashley: Yeah.

kamile: it like if you leave at two o'clock and it's a long run, you're gonna finish in the dark.

ashley: It's a long run that we're gonna finish in the dark. Yeah, that's why I I turn myself into somebody I go around the same time and on Saturday mornings all year round. And it's a time like I go out usually maybe around nine thirty or so and so no matter what time of year is it kinda works for me.

kamile: Yeah, I don't know how to become a morning runner. Maybe it's not in the cards for me.

ashley: Just for that one. The rest of them I don't want to do it, but I've trained I've trained myself and do it. But that goes into like the consistency and things. Like I just know it's Saturday and that's what we do. We run in the morning because if we don't run in the morning, it's not gonna happen.

kamile: But that goes into the consistency and things like I we do. We run in the morning because if we don't run in the morning happen. Yeah, not worth it for me. I love my Saturdays in bed too much. All right, so thank you for listening. We hope you will rate through you and subscribe to help get the word out. We'll be back next week with a new episode. You can find us wherever you get your favorite podcasts.

ashley: please do that rate review and subscribe. if you're on Spotify, you can just go right now and you can go and review once you've listened to one episode and hit the five star. Same thing on YouTube and Apple. it makes a significant difference for us. it doesn't really change anything for you.

kamile: same thing on YouTube and Apple. it makes a significant difference for us. and it doesn't really change anything for you. And it doesn't change anything for you.

ashley: And it would mean a lot to us.

kamile: it would mean a lot to us. Thank you if you do it

ashley: And you can follow us on running on empty underscore pod on Instagram or get in touch through our website, running onemptypod.com, for the latest news and episode info. Okay, love

kamile: And can follow us on running on empty underscore pod on Instagram or get in touch through our website running onempty pod dot com for the latest news and episode info. Okay, love you, keep running.

ashley: you. Keep running. Bye.