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: And I'm your co host Camilla Randall. ashley: And this week we have a great topic we want to talk about, which is ten surprise gains we've got from running. kamile: gains we've got from running. Yeah, it's some things we didn't know that we will unlock from running, but has been has been great surprises that we gained. Yeah, and I think it's it's really nice because it's like things that you just never ashley: Yeah, and I think it's it's really nice because it's like things that you just never really would have thought about, whether it's in the mindset or in the physical. So we're gonna get into it in just a minute. But first, Camilla, how was your week of running? kamile: It was okay, it was pretty good. I had my second lactate test this week. Do you know what a lactate test is? ashley: Not really. I mean I know that on my f on my garmin I have like a lactate threshold, which I assume kamile: Mm-hmm. ashley: is the not a scientific version of a lactate test. kamile: I would assume so. I do not have a Garmin, so I don't know what it yeah, I am one of the non-believers so ashley: I know, can you believe that? Yeah, I am one of the non believers, so kamile: far. But yeah, I don't I I wish I could compare what my Garmin my imaginary Garmin would say in the real ones. but a lactate test is basically a test when you do interval runs and sometimes it's being done in the gym on a treadmill and you do three or four minute intervals of running at different speeds. ashley: intervals of running at different speeds or in my case we did it in a stadium and both times we did it in the stadium. On a track. On a track. Yeah. Track stadium. Not the same. No, I mean I'm just double checking. In a track? kamile: Or in my case we did it in a stadium and both times we did it in the stadium. On a track. On a track. Yeah. Track stadium. Not the same. No, I'm not, I'm just double checking. Okay, yeah, yeah. Okay, yeah. In a track. And the first time I did it, I had to run 800 meter intervals, and this time we did it in a different stadium, so it was nine hundred meter intervals. So the whole way to do it is that first you warm up a little bit and then I had to do 900 meters at different speeds. And the person that did it to me, it's like he's like a friend, but he is himself ashley: different speeds and the person that did it to me it's like it he's like a friend but he is himself kamile: starting to coach, so he he has done this the second time for me. And he tells me a time in seconds. So for example, the first interval I think it was like fifty-three seconds. in fifty-three seconds I have to run one hundred and fifty meters. So like every one hundred and fifty meters I lap my ashley: starting to coach so he has done this the second time for me and he tells me a time in seconds. So for example the first interval think it was like fifty three seconds. in fifty three seconds I to run one hundred and fifty meters. Okay. So like every one hundred and fifty meters I lap my watch and I just run the next clap one hundred and fifty meters in those seconds. So you kamile: watch and I just run the next f one hundred and fifty meters in those seconds. So ashley: keep going fifty three seconds by fifty three seconds by fifty three seconds. kamile: Yeah. For nine hundred meters without stop. And after nine hundred meters I've done it, then I stop for one minute. I also lap my watch to like count the minute and in that minute he draws the blood from my fingertip. Sometimes like in some official tests I guess, you can draw blood from the earlobe. ashley: He draws the blood from my fingertip. Sometimes like in some official tests I guess, can draw blood from the ear lobe. Okay, yeah, 'cause I think I've seen that on something online about doing the ear. So but is is it kind of like one of those like insulin diabetes kind of tests, like where they prick your finger just a little bit? Yeah, yeah. kamile: Yeah, yeah. It's almost exactly the same. They prick your finger a little bit. You push out one little droplet of blood that you wipe away because it's like it's mixed with sweat and that's why earlobe is a little bit more precise because there's less sweat. Hmm. Well, I actually don't know, maybe a little bit. But not as much as in your hands. And then with the second blood you you have this little machine and you put it on I don't know any of the official terms, but this little paper ashley: yeah, you don't sweat on your ears. Actually no, maybe a little but not as much in your hands. And then with the second blood you you have this little machine and you put it on I don't know any of the official terms, but this little paper that you put in the machine and then the machine tells you what what your lactate is at that specific moment in time. And then so the goal is just to track how kamile: That you put in the machine, and then the machine tells you what what your lactate is at that specific moment in time. And then so the goal is just to track how lactate increases. So at first the lactate is quite stable. So the first three or four intervals I did, it was I think it was one one point six, one point four, one point three, something like this. And at first it was a little bigger and then it went a little down. And at some point, as the intervals increased in speed, my lactate became ashley: And at some point, as the intervals speed, my lactate became one point two point something, and then that big increase zero point six, zero point four, means that your lactate so your actually let's backtrack a little bit. Do you know what lactate is? Well kamile: one point nine and then two point something and then that pretty big increase of at least like zero point six, zero point four, means that your lactate so your actually let's backtrack a little bit. Do you know what lactate is? ashley: yeah, no, 'cause I was just wondering too, because you'd also said though speed. So lots and lots of questions. But okay, yes. So let's go back for a minute. kamile: Yeah, so let's go back a minute. No. ashley: No, tell me what is lactate? Lactate? kamile: Lactate. Well actually I I don't remember the exact biological mechanism right now, so that's a little bit funny because I just forgot my medical studies. But more or less. So when you ashley: Yeah. So when you are kamile: are producing energy, you're using sugar molecules and it it goes through this process and it's there's two different process processes. ashley: energy you're using sugar molecules and it it goes through this process and it's there's two different process processes processes kamile: Press a si that one uses oxygen, the other one doesn't use oxygen, and when you use oxygen, usually energy is produced with the after results of ashley: process that one uses oxygen the other one doesn't use oxygen and when you use oxygen usually energy is produced with the after results of kamile: carbon dioxide, CO2, and water, HTO, and when it's the anaerobic pathway, meaning it doesn't use oxygen anymore because it's like you need energy faster, faster, faster, then the after product is lactate. And so if you're in a ashley: CO2 and water, H DO, and when it's the anaerobic pathway, meaning it doesn't use oxygen anymore because it's sucking it energy faster, faster, faster, then the after product is lactate. kamile: aerobic, so if you're using oxygen, part of your exercise, then you produce some lactate, but it at it's at the rate that you also can clear it pretty well. So it doesn't if you were like going on an easy run. Yeah. ashley: exercise, then you produce some lactate, but it at it's at the rate that you also can clear it pretty well. So if you were like going on an easy run and you were gonna let's say, I don't know, do ten K, kamile: Yeah. ashley: if you're going at that easy pace that's an aerobic pace, then you should be fine kamile: Yeah. ashley: the whole time because you're so to speak, killing off the lactate as you go, right? kamile: So to speak, killing off the lactate. Yeah, look you're not producing it i in a in a way that you cannot clear it. Yeah. And then at some point ashley: Recover from it. Okay. And then at some point kamile: when your heart rate increases and your effort increases, it means that you're you aren't you aren't able to use oxygen anymore so much in the way you produce energy and then lactate starts to accumulate. And that's when lactate accumulates, that's the heaviness in your in your legs that you feel. You know, sometimes aft in intervals like it starts feeling like your legs are made of steel. ashley: and your effort increases, it means that you're you aren't you aren't able to use oxygen anymore so much in the way you produce energy and then lactate starts to accumulate. And that's when lactate accumulates that's the heaviness in your in your legs that you know sometimes after in intervals like it starts feeling like your legs are made of steel. Yeah. So that's why because lactate accumulates. And it has two thresholds. at the first threshold, like up until the first thresh lactate threshold, that is your kamile: So that's why, because lactic accumulates and it has two thresholds. at the first threshold, like up until the first thresh lactic threshold, that is your ashley: recovery and two zone. So the first lactic threshold that's two stops more or less and you take subtract fifteen heartbeats and then that's where your recovery like zone ends. So like if your zone like kamile: recovery and zone two zone. So the first lactic threshold, that's basically when your zone two stops more or less and you subtract fifteen heartbeats and then that's where your recovery, like the first zone ends. So that's how you have the first two zones. ashley: if let's just make up that your zone two tops out at a hundred and forty. Yes. So my I can up. I can say my own like kamile: Make up that your zone two tops out at 140. Yes. I can say my own. Like so when I did it a year ago, my first Slacky threshold was one sixty, and now this time it was one sixty-nine. So up until one sixty-nine, I am in zone two, more or less. Like you it it's not like exactly precise, so it could be one sixty-five, two, you know, but it's around that time. And then ashley: Slacky threshold was 160, and now this time it was 169. Okay. So up until 169, I am in zone two, more or less. It's not quite exactly precise, so it could be 165, 2, you know, but it's around that time. And then if I subtract 15 heartbaits, beats so if let's say 165. kamile: If I subtract fifteen heartbeats beats so if let's say one sixty five min minus fifteen, it's it means that I'm in the recovery state and air quotes on one up until one hundred fifty beats per minute. okay. So okay, so then too, like let's say your lactate threshold was lower, like one fifty. Yeah. ashley: 15, it's it means that I'm in the recovery state in the air quality up until one hundred and fifty experiment. okay. So okay, so then let's say too, like let's say your lactate threshold was lower, maybe it was like one fifty, then that would mean that you are able to recover and get rid of the lactate up until around one thirty-five. So as long as you went for like an easy run and you stayed under one thirty-five, if your lactate kamile: Get rid of the lactate up until around one thirty five. Yeah. So as long as you went for like an easy run and you stayed under one thirty five, if ashley: threshold was one fifty. you would be able to maintain it and continue. Okay, cool. kamile: to maintain it and continue. Yeah. Okay, cool. Yeah. So like the the higher it is, it means that the more you like your aerobic your oxygen driven engine is bigger, ashley: are you is that kind of limiting how far you can go before you kind of run out of energy? kamile: Yeah, more or less. Like not necessarily run out of energy, but before you get fatigued. so up until the first active threshold you don't get fatigued so easily. Like you get tired anyway, like I get tired sitting, but it's still like you can sustain that effort for a very, very long time. ashley: fatigued. so up until the first lactic threshold you don't get fatigued so easily. Like you get tired anyway, like I get tired sitting, but it's still like you can sustain that effort for a very, very long time. Yeah. And then after the first there's the second lacto lactic threshold after which like you're you're becoming in the like zone look your heartbeat is really But in the between those two thresholds zone three then that's where most of your like interval sessions are supposed to be, or your fartlex, which is a word that my husband usually laughs at, but I think it's in Swedish, means speed playing. Yeah. You know that Yeah, sure. It's great because it's you just keep kind of changing up your your pace as you go. kamile: And then after the first there's the second lacto lactate threshold after which like you're you're becoming in the like zone five, like like your heartbeat is really high. But in the between those two thresholds there's the zone three and four. And then that's where most of your like interval sessions are supposed to be, or your fartlex, which is a word that my husband usually laughs at, but it means I think it's in Swedish, means speed play. Yeah, you know that. ashley: Ever take any breaks. kamile: Yeah. ashley: but you can kind of play around with how fast you go. Yeah. So yeah, so yeah, so that's what I did this week because I've done it a year ago, and then since then I have been quite sick, and then I also ran a marathon, and it's just been like a a weird year, so I had no idea what to expect. But well apparently like I did I did improve significantly. My lactate kamile: Yeah. So yeah, so yeah, so that's what I did this week because I've done it a year ago and then since then I have been quite sick and then I also ran a marathon and it's just been like a w a weird year, so I had no idea what to expect. But well apparently like I did I did improve significantly my lactate line ashley: line. kamile: like it moved like further so like at a higher heart rate my lactate is lower now. but it didn't change for paces, I think. Like the same pace still gives me the same lactate but different heart rate. Or I I might be confusing. Yeah, yeah. ashley: So like at the higher heart rate my lactate is lower, but it I think. Like the same face still gives me the same lactate, but different heart rate. Well your heart rate is improved then maybe and so you've yeah, your but your body, maybe your muscles are still happy at the old pace. So now that you know your new number kamile: Yeah. So now that you know your new number, yeah. How does that affect you in training? ashley: How does that affect you in training yet? Have you thought about that? Is it or is it just like nice to know? kamile: No. Yeah. It's nice to know, but also it's something I kinda thought that it's gonna be that way anyway, because I kinda just like feel how I know how I feel. But basically what my lactate test shows me is that I have a very big, very strong ashley: Very big, very strong. kamile: like the easy engine, the aerobic ashley: Easy engine that I kamile: engine, meaning I can do zone two forever and my zone two is super wide. But after we go after zone two, like above zone two, I become super weak. ashley: Yeah. Like why heart rate goes from zone three to four in like a couple heartbeats and it's really hard to then like catch which zone you are you are in. It just me it just means that I haven't done enough kamile: like my heart rate goes from zone three to four in like a couple heartbeats and it's really hard to then like catch which zone you are you are in. It just mean it just means that I haven't done enough interval workouts. I haven't done enough enough speed stuff and that's what's stopping me but because you kinda ashley: interval workouts, I haven't done enough enough speed stuff and that's what's stopping me. But because it kinda depends on what kind of runner you are and what you're training for, but you still need to have both of your parts, like the speed part and then the endurance part quite strong to be a good runner. And not like not a good runner, but anyone is a good runner, but a I don't know kamile: depends on what kind of runner you are and what you're training for, but you still need to have both of your parts, like the speed part and then the endurance part quite strong to be a good runner. And like like not a good runner, but anyone is a good runner, but like a I don't know, a runner that improves. And my the thing that limits me the most is the high zones, the speed zones. ashley: Mm-hmm. thing that limits me the most is the high zones, the steep zones. And right now you're training for the five K, like trying to do the sub twenty five, so this might be especially important for you. Yes, that's why chose it. kamile: Yes. Yes, that's why I chose it. I chose it because I knew that after the marathon my zone tools quite evolved and then I knew that anything above one hundred and like sixty five heartbeats I'm like immediately dead. So I ashley: Yeah. So I kamile: knew I have to improve those parts. That's why I'm doing this. It's really hard because it's something that I'm weaken, but it's fun. ashley: It's really hard because it's something that I'm weak in, but it's the speed? Yeah. Yeah. But in the summer it's better in Yeah. I I mean, yeah, I think, you know, I think s I think there's two types of runners, like people that are trying to race or improve. There are people that are more turned on by speed and getting faster. And there are people that are more turned on by distances and saying like, I you know, I ran further and further and you kinda have kamile: Yeah, I think you know, I think s I think there's two types of runners. Like people that are trying to raise or improve. There are people that are more turned on by speeding faster. And there are people that are more turned on by distances and saying like, I you know, I ran further and further. Yeah. And you kinda have ashley: to find which motivates you more. But right now you're kind of in a speed motivation, yeah. kamile: Yeah. But right now you're kind of in a speed motivation. Yeah. Well I'm not I don't really care for speed, but to improve my zone to speed I need to improve my overall top speed and then zone to improves as well. It's just like you have to train the whole spectrum even though like you're training more for something else. I mean you we both do endurance Like we like doing half marathons and stuff. ashley: and to improve as well. It's just like you have to train the whole spectrum even though like you're training more for something else. I mean you we both do endurance like we like doing half marathons. Yeah. kamile: so I want that to be the thing I'm concentrating on mostly, but to improve my half maritime speed I need to improve my speed in general and that's what I'm trying to do right now. ashley: so I want that to be the thing I'm concentrating on mostly but to improve my half marathon speed I need to improve my speed in general. Yeah. That's what I'm trying to do right now. kamile: It it would be easier with a coach. It's a lot harder to coach myself. It's just like of the things that I know and read and so on. I am waiting in queue for a coach. but yeah, like this is what I'm trying to achieve right now with this. And that's why I did the test to like to make sure this is the right path I'm going on and just to see what ashley: It it would be easier with a coach. It's a lot harder to coach that I know and grade and so on. I am waiting in Q for a coach. but yeah, like this is what I'm trying to achieve right now with this and that's why I did the test to like to make sure this is the right pattern going on and just to see what the progress is and Yeah. No, it's really interesting. Yeah, like kamile: Progress is and ashley: 'cause I have mine on my Garmin and like I know that number and I assume it's a good thing. I mean, I see it change. Like sometimes I'll see like a you know, new lactate threshold unlocked or something like that and and I'll see that the number goes up. But yeah, I'm kind of the same like I go for I joke that I've I'm one pace person and that every every run I go on is basically the same pace, whether I run five K or thirty K. I mean obviously that's not all the time, but kamile: assume it's a good thing. I mean I see it change. Yeah. Sometimes I'll see like a you know new lactate threshold unlocked or something. Nice. And I'll see that the number goes up. But yeah, I'm kind of the same like I go for I joke that I I'm one pace person. And that every every run I go on is basically the same pace, whether I run five K or thirty K. Yeah. I mean obviously that's not all the time, but it kind of feels like that. I can go faster than that. ashley: It kind of feels like that. I can go faster than that, but kamile: But I really push myself to and it's funny even like 'cause this week it's been like thirty, thirty two degrees, Fahrenheit, that would be like ninety. and again, it's for two days. Pre prior to that is like twenty degrees colder, 'cause like Yeah, and it's it's it's not that hard, it's thirty two, but it feels horrible. It's so much worse than it was the same this year, ashley: I don't really push myself to. And it's funny, even like 'cause this week it's been really hot again, like thirty, thirty two degrees. So like Fahrenheit, that would be like ninety. and again, it's for two days. Pre prior to that is like twenty degrees colder, it feels like. Yeah, and it's it's it's not that hard. It's thirty two, but it feels horrible. It's so much worse than it was the same this year. kamile: I don't know, in July. ashley: Yeah, 'cause it was like twenty. Again, it was like twenty a couple of days before. And then even today, like it was thirty two yesterday and today it's twenty two. So it's we've had like these massive ups and downs. and so I really struggled and it's funny 'cause I went I went out just today for my easy run and I I it was really nice weather, like it wasn't terrible or anything, but I wasn't really feeling like pushing myself very much. I went in the kamile: Yeah. So it's had we've had like these massive ups and downs. and so I really struggled and it's funny 'cause I went I went out just today for my easy run and I I it was really nice weather, like it wasn't terrible or anything, but I wasn't really feeling like pushing myself very much. I went in the ashley: middle of the afternoon, which for me is kind of a weird time of day. I usually go like I'm an after work type runner. and and it kind of felt hard. And I just thought it was so weird because then when I came home, my heart rate was like base zone too. So I from a like physiological standpoint, I was not pushing myself at all. I was going very, very relaxed. Like, I actually haven't even seen a heart rate that low recently on me because of temperatures. kamile: And I just thought it was so weird because then when I came home, my heart rate was like base zone too. So I from a like physiological standpoint, I was not pushing myself at all. I was going very, very relaxed. Like, I actually haven't even seen a heart rate that low recently on me because of temperatures. Yeah. But at the same time, I was like, my god, this is like really difficult. I don't know. But then sometimes too, I wonder, like ashley: But at the same time, I was like, my God, this is like really difficult. I don't know. But then sometimes too, I wonder like, if you go too slow, does it seem too hard? You know, like you you wanna let's say you're you know, your happy pace is is six kilometers per hour, but you slow down to six thirty. Is there a part of your brain that's like this is harder because it's keeping you slower or whatever the whatever the pace is? I kinda wonder about that sometimes. Or, you know, you're just not having a good day. kamile: If you go too slow? Does it seem too hard? You know, like you you wanna let's say you're you know, your happy pace is is six kilometers per hour, but you slow down to six thirty. Is there a part of your brain that's like this is harder because it's keeping you slower? Or whatever the pace is. I kinda wonder sometimes. Or, you know, you're just not having good day. Yeah. But like I I can I think it's i th this is not scientific, but I do think that's correct. ashley: But do think that's correct. There's like a interval of bases. kamile: There's like a interval of paces, a scope of pace in which I can run in zone two comfortably. And then if it's just a little slower than that, I become incredibly uncomfortable. It's it's almost like my muscles don't warm up enough and that's why I feel really sluggish. But there there's truth to that. Like it's just ashley: spac bases in which I can run in zone two comfortably and then if it's just a little slower than that, I become incredibly uncomfortable. Yeah. It's it's almost like my muscles don't warm up enough and that's why I feel really sluggish. Yeah. There there's truth to that. I also think it depends if I'm with people because the pace I was at today I also r have run with kamile: Mm-hmm. ashley: my friend at and it was very comfy and fine, you know, but then maybe when I was alone, maybe I want to be faster. I also do this thing, we'll probably we should talk all about like what do you listen to or nothing or music or podcast or whatever. If I want to intentionally go slower, I'll listen to a podcast because they're just talking and I'm kind of focused a little bit more on it as opposed to like a beat that's going like oomch oomch, you know, and keeping me going. So, you know, I was just kind of like, La Dida, listen to this podcast, you know, and then unfortunately it kamile: listen to or nothing or music or podcast or whatever. If I want to intentionally go slower, I'll listen to a podcast because they're just talking and I'm kind of focused a little bit more on it as opposed to like a beat that's going like you know and keeping me going. So, you know, I was just kinda like, and then unfortunately ashley: was one of those ones with like three minutes of ads. You know, and then I don't wanna listen to them 'cause they're repetitive, so I stop and then I fast forward and then I get going again. So it was like a very relaxed mindset. But I think that's good because tomorrow is my long run. So and I'm gonna do nineteen K tomorrow. Which we'll see because I just haven't been feeling it. But kamile: So it was like a very relaxed mindset, but I think that's good because tomorrow is my long run. So and I'm gonna do nineteen K tomorrow. Which we'll see because I haven't been feeling it. Yeah. But have you been you've been hitting all your pa your kilometers in the summer still, right? I'm hitting my distances. Yeah. I'm not hitting my paces. But that makes sense. It's I mean not ashley: I'm hitting my distances. I'm not hitting my paces. I mean, I'm not hitting my paces at all, but I'm hitting my distances because I think you know, when kamile: You know, what ashley: you when I look at myself as a runner and you try to think about your strengths Whether that's like I know that I can push through a really hot session or kamile: strengths whether that's like I know that I can push through a really hot session or ashley: you know, I know that I will, get up and I'll go for the run. me I think my my biggest strength that I have is that I won't quit. kamile: you know I know that I will get up and I'll go for the run. me I think my my biggest strength that I have is that I won't quit. Hm. So if it says that I have to run that distance, I will run that distance. It will happen. I won't stop. like a DNF for me has to be like a like I did not finish. something serious has to happen for me to DNF. So I think ashley: So if it says that I have to run that distance, I will run that distance. It will happen. I won't stop. like a DNF for me has to like a like I did not finish. something serious has to happen for me to DNF. So I think kamile: I think that's a really good strength that I've unlocked. Which takes me to our topic this week, which are ten secret gains that we've gotten from running. I think these are really cool because we were talking about ashley: I think that's a really good strength that I've unlocked, which takes me to our topic this week, which are 10 secret gains that we've gotten from running. I think these are really cool because we were talking about a while ago, you know, every once a while you go, Hey, you know, I can do this thing now, and I never thought I could do this before. And like, my god, it came from running. so I think it's great too for people who maybe aren't running a lot, or, you know, don't think. kamile: A while ago, you know, everyone's a while you go, hey, you know, I can do this thing now, and I never thought could do this before. And like, my god, it came from running. so I think it's great too for people who maybe aren't running a lot or you know don't think that they're getting the progress that you know TikTok and Instagram tells them that they should have. ashley: that they're getting the progress that, you know, TikTok and Instagram tells them that they should have. That there are things that could be happening in their lives that are secret gains that they've actually had. So, so let's get started. I'm really excited to hear the first one, which is yours. Yeah, my first one is that kamile: That there are things that could be happening in their lives that are secret gains that they've actually had. So, so let's get started. excited to hear the first one, which is yours. Yeah, my first one is that I have learned to use running math in my life everywhere, and it ashley: Everywhere and it kamile: has benefited me tremendously. So, first of all, what is running math? So running math is when it's like a psychological thing. When you run and Let's say you run a ten K and doing a ten K is hard. So then you divide the ten K into one kilometer distances in your head and you're like, I can do one kilometer. I can do one kilometer anytime. And this is just ten times one kilometer. I can do one kilometer when I'm woken up in the middle of the night or something. And then when you're doing that kilometer, if it becomes hard, then you're like, Okay, I only have ashley: You run a 10k, and doing a 10k is hard. So then you divide the 10k into one kilometer distances in your head, and you're like, I can do one kilometer, I can do one kilometer anytime. And this is just 10 times one kilometer. I can do one kilometer when I'm woken up in the middle of the night or something. And then when you're doing that kilometer, if it becomes hard, then you're like, okay, I only have I don't know, eight hundred meters left. That's four times two hundred meters. I can do two hundred meters anytime. So that's the runners math. I have used it so much when I was training from American. Yeah. And the app that we're using, runner, also kind of does that. Not exactly in the same way, but it also splits up our runs in like kamile: I don't know, eight hundred meters left. That's four times two hundred meters. I can do two hundred meters anytime. So that's the runner's math. I have used it so much when I was training from a marathon. And the app that we're using, runner, also kinda does that. Not exactly in the same way, but it also splits up our runs in like paced little intervals of like five kilometers at this pace and then six kilometers at this little little bit more fast pace or a little slower pace or ashley: paced little intervals of like five kilometers at this pace and then six kilometers at this little little bit more fast pace or a little slower pace or so it also helps mentally because you're like, I cannot do a five K. So it's just three five Ks. So I have started using this psychological hack in my everyday life. When I'm doing anything that's right. So a lot of the t a lot of the times when I'm a kamile: So it also helps mentally because you're like, I cannot do a five K. So it's just three five Ks. So I have started using this psychological hack in my everyday life. When I'm doing anything that's hard. So a lot of the t a lot of the times when I'm at work and I struggle to concentrate, I put a timer on my watch of ashley: work and I struggle to concentrate. I put a timer on kamile: Like, okay, I will sit and focus for one hour and in that hour sometimes I get tired and I look at the watch and I'm like, it's thirty-five minutes left. it's just seven intervals of five minutes. I can yeah, I can focus for five minutes anytime. ashley: my watch of like, okay, I will sit and focus for one hour and in that hour sometimes I get tired and I look at the watch and I'm like, it's 35 minutes left. it's just seven intervals of five minutes. great. I can focus for five minutes anytime. Okay, cool. So you'll be like I'm gonna work on this thing at my desk for five minutes and then I'll work and then each one kind of continues with it. Yeah. And I I I started using I struggled with. kamile: thing desk for five minutes and then each one and kinda continues with it. Yeah. And I I I started using it in all of the things that I struggle with and it really, really helps. It's amazing. Yeah. ashley: That's amazing. Yeah. I had I it's kind of similar for number two, which is I have an increased amount of patience. and I take this to be more like patience when you're in situations out in public. Like maybe there's like a really long queue at the store, kamile: Which is I have an increased amount of patience. and I take this to be more like patience when you're in situations out in public. Like maybe there's like a really long queue at the store. ashley: you know, you need to wait in traffic. those kind of things. They don't bother me as much as they used to. kamile: Wait in traffic, those kind of things. They don't bother me as much as they used to, and I think a lot of ashley: and I think a lot of that comes from long distance running because yeah, like using the math, maybe you have to run twenty K. So you're like, Okay, that's only four or five K's. but I'll say to myself, like, well, like, yeah, but you're still gonna run four or five K's. So we're gonna be out here for a while. So you might as well just get used to it, you know, and just be here in the moment. And I think a great example kamile: Because yeah, like using the math maybe you have to run twenty K so you're like, Okay, that's only four or five Ks. but I'll say to myself, like, well like, yeah, but you're still gonna run four or five Ks so we're gonna be out here for a while, so you might as well just get used to it. Mm-hmm. You know, and just be here in the moment. I think a great example, ashley: of how it I when I realized it worked and I had realized I unlocked this thing was at Cape Town Marathon afterwards. kamile: how it I when I realized it worked and I realized I unlocked this thing was at Cape Town Marathon afterwards, at the bag check, which like I will say, you know, I don't we're gonna in another episode we're gonna talk about marathon experience. and I'll talk all about Cape Town. But I say the only thing that wasn't great about Cape Town was bag check. Like they really did not think bag check through at all. How long did you have to wait? ashley: at the bag check, which like I will say, you know, and we're gonna in another episode we're gonna talk about marathon experience. and I'll talk all about Cape Town. But I say the only thing that wasn't great about Cape Town was bag check. It was horrible. Like they really did not think bag check through at all. How long did you have to wait? I was probably there for 45 minutes and I was at the kamile: Yeah, yeah ashley: front of the fence for my section. It was like cordoned off into different sections. And they didn't really organize the bags, and the these numbers are like in the 10,000s, you know. So you your number's like one, five, eight, two, nine, or something like that. And they're just like looking on the floor for bags. And you're kamile: Eight, two, nine, and they're just like looking on the floor for bags. ashley: just getting pushed and pushed. And there was a woman next to me who was really struggling, which then kamile: was a woman next to me who was really struggling, which then ashley: like annoyed other people, and everyone's acting like, you know, they're the only person who has a bag at this marathon of 27,000 people, you know, and kamile: people. You know, and and I was just ashley: And I was just like, Okay, well, I'm gonna get the bag when I'm gonna get the bag. So like let's just chill here and kinda wait for it. And so I when I kamile: Yeah, idea. ashley: realized that I noticed that I've been doing that a lot more. Yeah, you just kinda grew this mental capacity to be like, Yeah, it's a struggle. I'll I'll I'll deal with it. I can do it. That's nice. I haven't gotten this skill yet. But it kinda leads into your number three skill. kamile: Yeah, you just kinda grew this mental capacity to be like, Yeah, it's a struggle. I'll I'll I'll deal with it. You know, I can do it. That's nice. I haven't gotten this skill yet. I'm still not patient. ashley: Yeah. kamile: Yeah. Well the thing that I did not expect and now I cannot stop running because of it is because I'm a nicer person when I run and my husband even noticed that that sometimes when I get really grumpy he's like, You haven't been for a run in a few days. yeah, it's just I ashley: Yeah. kamile: don't know why exactly, but well actually no, it does it running does a lot of good stuff for your hormones. Like it it releases andorphins and it's the happy hormones that make you feel good. ashley: good stuff for your hormones, like it it releases anderphins and it's the happy hormones and make you feel good. kamile: And I guess it also r releases tension and stuff. So when I run, I'm just after my run, I feel like I can do anything, the world is nice, I love myself, I love anyone else, I feel motivated to do all these other things and then if I don't run I become like whoa wow ashley: extension and stuff. So when I run I'm just after my run, I feel like I can do anything, the world is nice, I love myself, I love anyone else, I feel motivated to do all these other things. And then if I don't run I become like blah blah blah kamile: Yeah, so that's like something that I didn't expect and now I can never stop. I I mean I definitely think that I feel that too. Like ashley: That's like something that I didn't expect and now I can never stop. I I mean I definitely think that I feel that too. Like if I had a really crazy hardworking day or something, most people will be like, I'm tired, I wanna go get have a glass of wine or I wanna watch TV and I'm like, Man, I just need to go for a run. If I just go for a run, everything will be better. It's like, Aren't you exhausted? Yeah, but I need to run. but on the other side of that kamile: Mm-hmm. I just go for a run, everything will be better. It's like, Aren't you exhausted? Yeah. But I need to run. but on the other side of that, ashley: like the nice side and like the mental health aspects. my number four is more of the physical kamile: like the nice side and like the mental health aspects, my number four is more of the physical. ashley: aspects of that and being more in tune with my body in the sense of like potential i injuries and like what are my capabilities and things. because I look back to when I used to run years ago on and off, 'cause you know, I've talked about like I tried a little bit, in my twenties, for example. And I mean, the second kamile: And being more in tune with my body in the sense of like potential injuries and like what are my capabilities and things. because I look back to when I used to run years ago on and off, because you know, I've talked about like I tried a little bit, in my twenties, for example, and I mean the second ashley: anything hurt in any way, I'd stop. You know, like, kamile: anything hurt in any way, I'd stop. Like, ashley: I don't know, my calf feels a bit twingy. I should stop. Like, I have a stitch, which is like a super common one. You hear lots and lots of people talk about stitches. Yeah, I mean like it happens kamile: stop like I have a stitch which you hear lots and lots of people talk about stitches. I got it today. Yeah I mean like it happens all ashley: all the time and it can come from so many reasons, you know. but I started to actually learn what was like a niggle and just a small little thing versus something that's serious and I should pay attention to it. kamile: Started to actually learn what was ashley: And I've started being much more in tune with myself, what kind of pain is it? Is it real or is it something that's gonna pass? kamile: like a niggle and just a small little thing versus like something that's serious and I should pay attention to it. And I've started being much more in tune with myself, you know, what kind of pain is it? Is it real or is it something that's gonna pass? You have that little hack that you share that is really helpful and it actually like even is helpful for me. my staggy staggy ashley: helpful and it actually like even resolved for me. my stabby stabby. Yeah. No, it's funny. Yeah, so I was actually talking to Camila's husband. and he was Yeah. kamile: He's the star of the show. ashley: And we were talking about he's just starting out running. He's running a little bit a few times a week maybe and he was talking about aches and pains and he was like, Well when when should I stop? And I was kind of making light of it. But I said, you know, if the pain feels stabby stabby kamile: Stabby, you ashley: You know, like some sort of sharp pain, I think you should stop. But if it just feels like choky, chokey, meaning more like constricted a little bit and it just doesn't feel right, like a great example of that would be more like the stitch thing where like it's not a sharp pain. Now, obvious honestly, if you have a sharp pain you should stop. If you have like an abdomen kind of a pain. But most people don't. It's really more like somebody's, I don't know, like kind of pinching you really kamile: know, like some sort of sharp pain, I think you should stop. But if it just feels like choky, chokey, making more like constricted a little bit and it just doesn't feel right, like a great example of that would be more like the stitch thing, where like it's not a sharp pain. No, obviously honestly, if have a sharp pain, you should stop. If you have like an abdomen kind of pain. But most people don't. It's really more like somebody's, I don't know, like kind of pinching you really. ashley: hard or like you know, putting a little pressure on you. And those kind of ones, you can usually push right through them. And so yeah, once you start like being more in tune with your body and understanding the difference between the two, I it's made me a lot more confident in general, with my athletic abilities, which then, you know, relates back to the being nicer part and just feeling like all around better. kamile: You can usually push right through them. And so yeah, once you start like being more in tune with your body and understanding the difference between the two, I it's made me a lot more confident in general, with my athletic abilities, which then, you know, relates back to the being nicer part and just feeling all around better. Yeah, and it also connects to my number five is the one that is I just trust my body a lot more to do hard things and I just know what I can do and how ashley: And I just know what I can do and how kamile: to do it and that I can you know, I go to these fitness classes now and ashley: to do it and then I can you know, I go to these fitness classes now and kamile: we have all these hard bits there and I've I I just don't have any doubts that I can do it all of the time because I just know my body and I know that I can do hard things and I can sometimes push my limits and I used to I used to go to the gym a while ago before I was a runner and I always would take the lightest weight every single time just to be able to do it, you know, like because yeah I gotta finish the set and I gotta do it fast and ashley: these hard bits there and I j I I just don't have any doubts that I can do it all the time because I just know my body and I know that I can do hard things and I can sometimes push my limits and I used to I used to go to the gym a while ago before I was a runner and I always would take the lightest weight every single time just to be able to do it, you know, like because yeah I gotta finish the set and I gotta do it fast and kamile: all these wrong things and now I take the hardest weight that I can do it with, but I still don't ashley: all these wrong things. And now I take the hardest weight that I can do it with but I still don't take it too hard. injured because I my body's not important to me, you know. And I just I just know functions and I can trust it to do these things for me, which I again I didn't expect, but it's good. Yeah. I kamile: take it too hard. I don't wanna get injured because I my body's now really important to me, you know, and I just I just know how it functions and I can trust it to do these things for me. Which I again I didn't expect, but it's good. I think me so the next number six ashley: think for me so the next number six w is related to that as well. But it's surprise physical strengths that I have. So kamile: is related to that as well. But it's surprise physical strengths that I have. So I, like many runners, did not go to the gym because I don't want to go to the gym. I want to run. What's the point of going to the gym? And then, I had enough of that kind of propaganda put on me that you know it'll ashley: I, like many runners, did not go to the gym because I don't want to go to the gym. I want to run. What's the point of going to the gym? And then, I had enough of that kind of propaganda pushed at me that, you know, it'll make me a better runner. and so I started going. I said to myself, okay, let's try to go twice a week. At the minimum, you have to go once a week, like you have to guarantee yourself. I started going. And it's funny because I was telling someone this, I said, Yeah, and unfortunately, kamile: So I started going. I said to myself, Okay, let's try to go twice a week. At the minimum you have to go once a week, like you have to guarantee yourself. I started going. And it's funny 'cause I was telling someone this, I said, Yeah, and unfortunately I saw significant ashley: I saw significant improvement and said, no, it really works. I have to keep going. But I was scared kamile: Scary. ashley: to try things out, like kind of like you. I was like, okay, well maybe I'll do the low weights, this and that. And so I kamile: So I ashley: had two things that really stood out. The first one was lunges. I always have hated lunges so much. I've been terrible at them. I couldn't do them. The thought of my knee touching the ground when I did a lunge was laughable. That has never happened in my entire life. Then when I started going to the gym, I said, Okay, like let's just see how far you can do it. Let's just try one. Bing, knee to the ground. Wait a minute, kamile: I said, okay, like let's just see how far you can do it. Let's just try one. Bing, knee to the ground. ashley: how's that possible? You know? And I could do it. And then I started increasing and I now I use weights when I do them. I do reverse lunges because I heard reverse lunges are a little bit better for runners, because they work on like the hamstrings a bit more. kamile: And I could do it. And then I started increasing, and I now I use weights when I do them. I do reverse lunges because I heard reverse lunges are a little bit better for runner, because they work on like the hamstrings a bit more. But I could do lunges, and that's something that I never thought I could do. The other one was another exercise that I thought was impossible. And I just said to myself, I'm gonna what I can do, which was the dreaded plank. Which is ashley: But I could do lunges and that's something that I never thought I could do. The other one was another exercise that I thought was impossible. And I just said to myself, I'm gonna see what I can do, which was the dreaded plank, which is I think nobody likes planks. kamile: I think nobody likes planks. Yeah. I like to do it for thirty seconds because for thirty seconds I feel strong and then the shakes come in and then I'm like I hate this. Yeah. ashley: Yeah, it's horrible. And I think up until six months ago, the longest plank I'd ever done in my entire life was maybe forty-five seconds. And then one day I decided to try and see how far I could go. And I managed a minute and a half. And I thought, okay, that's that's really far. Then the next session I went to the gym and I managed to do it in two minutes. And I thought, my God, two minutes is the limit. I can't kamile: That's that's far. Then the next session to the gym and I managed to do it in two minutes. And I thought, my god, two minutes is the limit. I can't ashley: believe it. kamile: believe it. And then the next time I did two minutes and thirty seconds. Which is like unbelievably long time. And I remember when you told ashley: And then the next time I did two minutes and thirty seconds. Which is like unbelievably long And I remember for me. kamile: when you told me this, I we talked about it a little bit and you are doing the elbow one. And you were like, Yeah, that's the easier one, right? Which ashley: yeah. kamile: is wrong. The elbow one is the harder one to do. So you're even doing you're doing the harder playing for two minutes thirty seconds. I I can do I can do the straight ashley: So you even do you're doing the harder plan for two minutes thirty seconds. I can do the straight now. kamile: arms one for one forty five, I think the longest I've ever done. And then you can do two thirty of the elbow one. It must be the five times a week running. ashley: Yeah. And then you can do two thirty of the Well I didn't know. I I thought it was running I thought it was the easier one. I don't know what's officially kamile: But I think I am convinced that the elbow one is harder. ashley: Yeah, but you know, secret thing, I have double jointed elbows. Double jointed elbow. Yeah, like they twist they twist further back. That doesn't help you. So I think maybe this I think no, but I think that's why I prefer the elbow plank to the straight arm, because I think when I do the straight arm, my elbows kind of twist back in a funny way that just feels weird. I never knew I had that till once I was in a spinning class and the teacher was like, What is wrong with your arms? And I was just like, I thought it felt totally normal the kamile: double jointed yeah like they twist they twist further back. Well but that doesn't help you I think no but I think that's why I prefer the elbow plank to the straight arm because I think when I do the straight arm my elbows kind of twist away. That just feels weird. I never knew I had that till once I was in a spinning class and the teacher was like what is wrong with your arms? And I was just like I thought it felt totally normal though ashley: way I had I'd been holding the handlebars. kamile: Yeah. And they were like, no, I look weird, we look weird. It looks like it's broken on into the other side. So a surprise And this was n I was not doing sit ups, I was not doing anything. This was just from two plus ashley: And they were like, No, that's weird. You look weird. No, it's not broken. It's totally fine. So a surprise physical strength that you'll gain. And this was n I was not doing sit ups. I was not doing anything. This was just from two plus years of solid running. kamile: years of solid running. Yeah. My my abs also increased in strength and I guess appearance because of running w without anything else. ashley: strength and I guess appearance because of running without anything else kamile: which is also surprising. But then also that plays in into my other one, which is the aesthetics of the body. So I now have ashley: which is also surprising but then also that plays in into my other one which is the aesthetics of the body. So I now have kamile: a little bit of a outline of the abs and that is the only physical strength that's obvious on my body from running. But I do not care because I just feel strong and I feel athletic a lot of the time. And like I'm not a professional athlete and I cannot do all these other things. But I still I feel super strong ashley: And that is the only physical strength that's obvious in my body. But I do not care because I just feel strong and I feel athletic a lot of the time. And like I'm not a professional athlete and I cannot do all other things. But I still I feel super strong. kamile: for my my own body and it's I think for women especially the part of like dot not caring about the aesthetics as much is quite important and it just even today I was coming to your house and there were some drunk men sitting on the bench and they stared, you know, like sometimes they do obviously and I was just like I'm a strong lady. I'm powerful. If they attack me I could run away or I'll do all this thing and I ashley: And it's I think for women especially, the part of like don not caring about the aesthetics as much is quite important and it just even today I was coming to your house and there were some drunk men sitting on the bench and they stared, you know, like sometimes they do obviously and I was just like, I'm a strong lady They attacked me at the runaway or the whole thing and I walked kamile: Walked ashley: with kamile: with confidence instead of like slouching down and trying to be invisible and like but lo walked with dislike strength, confidence. ashley: And you're like and and you're drunk and I could run forty K away from you kamile: Well maybe now a little less. I haven't I haven't done a long run. ashley: Okay, maybe twenty K, but still you'll make it. You'll survive, no problem. kamile: Yeah, so the whole aesthetic part, I feel like it has given me a lot more happiness in my life too. I'm worrying about the aesthetics of my body a lot less. ashley: Yeah. That's really great. And then also the next one, number eight is also yours. yeah. number eight is my say that in the in the first episode, I think, that when I started this current job I used to sit a lot and I kamile: Next one, number eight is also yours. yeah. number eight is my sleep. I I did say that in the bit in the first episode, I think, that when I started this current job, I used to sit a lot and I wouldn't get tired enough by the end of the day, so I just would go to bed and I wouldn't be able to fall asleep. And then since I started running, my sleep improved so much. As long as I don't run same, I'm the same. Like if I that's the problem people say, ashley: day so I just would go to bed and I wouldn't be able to fall asleep. And then since I started running, my sleep improves so much. As long as I don't run right next to same. I'm the same. Like if I that's the problem people say, I'll go run later, like eight or nine o'clock at night 'cause it's cooler but then it's like an hour before bedtime by the time I get showered and things and I can't turn off. kamile: Yeah. But then it's like an hour before bedtime by the time I get showered and things and I can't turn off. Yeah, I need to at to have like at least two hour gap before bed. Which is uncomfortable because I also like to run after work a lot more because I feel like a zombie in the mornings. I cannot go for a run ashley: Yeah. kamile: in the morning. I can go to the gym but not for a run. But anyway, I just and of course sometimes I have sleep trouble, but it it hasn't been as bad as it used to be for a long time. Sleep just ashley: Anyway, I just and of course sometimes I have sleep trouble but it it hasn't been as bad as it used to be for a long time. Sleep just because also it removes stress and so it improves happiness and it makes you tired, it uses all this energy that you gain or like collect while you sit. kamile: Because also it removes stress and also it improves happiness and it makes you tired and uses all this energy that you gain or like collect while you sit. So my sleep increasing is also something that I didn't know that will happen. Yeah. ashley: So my sleep increasing is also something that I think that will happen. Yeah, 'cause I yeah, 'cause I think we talked about I just said earlier, like even if I've had a really rough day, I wanna kamile: Mm-hmm. ashley: go for a run because yeah, mental tiredness and physical tiredness are not the same thing. And you can be mentally exhausted, but you know, your body still has the energy, like from the food you ate in the day and especially to if you were kamile: Yeah, mental tiredness and physical tiredness are not the same thing. And you can be mentally exhausted. But, you know, your body still has the energy, like from the food you ate in the day and especially too if you were ashley: if you're very mentally tired, you were probably doing a lot of sitting, 'cause you were probably at work, you know, or in those kind of environments and you probably weren't moving around a lot. No, that was just say so that movement kamile: a if you're very mentally tired, you were probably doing a lot of sitting, 'cause you're probably at work, you know, or in those kind of environments and you probably weren't moving around a lot. that was to say so that ashley: is like really balances you out. Yeah. Yeah. This is also like kamile: Yeah. this is also a thing that you don't know that a lot of the times when you work a lot and you get mentally tired, you feel like you're almost you are physically tired, but then you go to bed and you can't fall asleep. so it's your brain lying to you and go a lot of the times when I just started running, I would feel like, no, I don't have the energy, I cannot go for a run and then I would somehow kick myself out the door, which is the hardest part always, and then I would start running and I would be, Whoa, I ashley: Yeah. And then you go to bed and you can fall asleep. Yeah, so it's your brain lying to you and go a lot of the times when I just started running, I would feel like no, I don't have the energy, I cannot go for a run and then I would somehow kick myself off the door, which is the hardest part always and I would start running and I would be, whoa kamile: have all of this energy I would do my PR or something because brain my brain or your brain, everyone's brains are very good at lying to us. ashley: all of this energy, I would do my PR or something. brain my brain or your brain, everyone's brains are very good at lying to us. for sure. For sure. That's like I said, the thing where I mantras, I refer to myself as you. Cause then it's like kamile: Yeah. ashley: tricking my brain 'cause someone an outside source is talking to me and the brain's going, that's me. yeah, she kamile: source is talking to me. And the brain's going, that's me. yeah. ashley: said that I can do it. I can do it, you know? So I think that's great. So number nine is kind of a funny one for me, but kamile: Great. So number nine is kind of a funny one for me, but multiple people have brought this up over time, noticing that I I'm capable of this now. So what it is is I have unlocked the ability to know the distance to anywhere. Do you mean like ashley: Multiple people have brought this up over time, noticing that I I'm capable of this now. So what it is is I have unlocked the ability to know the distance to anywhere. I kamile: do you eyeball it like that you can see or you can just without even seeing, if you know something in the city you can Yeah, like if you said ashley: Yeah, like if you said to me, if you named like a if you named a you know, a store or a famous point in the city, like if you said, Okay, now we're gonna go there, I could tell you roughly the distance, like different roads and how long it would take, like what the distance is to get there. So if you know, if you said that you wanted to go to the National Library, I could tell you that that's like two point two kilometers from here. kamile: So if you know, if you said that you wanted to go to the National Library, I could tell you that that's like two point two kilometers from here. or if I wanted to go over to ashley: or if I wanted to go over to I don't know town hall. I know that's like one point six. Like like I'm just I've I've managed to do this over time. kamile: Like I'm just I've I've managed to do this over time. ashley: And 'cause I for a long time, especially on longer runs, I would use on the go map. It's a really, really simple web interface where you can just kind of do point to point. It's better than Google Maps because you can choose the roads and things. kamile: for a long time, especially on longer runs, I would use on the go map it's a really, really simple web interface where you can just kind of do point to point. It's better than Google Maps because you can choose the roads and things. And it'll also tell you the elevation. So if I had to go for like a really long run, I would say like, okay, well I need to make sure that I need to find seventeen kilometers or whatever. And without traffic lights. Yeah, like and figure out the figure out the distance. Now sometimes I'll go, I'm ashley: And it'll also tell you the elevation. So if I had to go for like a really long run, I would say, like, okay, well, I need to make sure that I need to find seventeen kilometers or whatever. And now yeah, like and figure out the figure out the distance. Now sometimes I'll go, and I'm sure it'll be fine. And I will get within two hundred meters kamile: And I will get within two hundred meters. ashley: of my apartment on that distance. Like and I d and I just know, okay, yeah, if you turn right here and we go down this road kamile: Wow. Like and I and I just know, okay, yeah, if you turn right here and we go down this road, we're gonna get here and then bam you'll be back at the appropriate amount. And I almost never have to do, you know, the famous runners loop where you say it's like, you know, you're running ten K and it's nine point nine and so you're like ashley: We're gonna manage to get here and then bam, you'll be back at the appropriate amount. And I almost never have to do, you know, the famous runners loop where you say it's like, you know, you're running ten K and it's nine point nine. And so then you like circle the parking lot until you get to ten. I don't actually have to do that very often. I'm like really good at at landing at my final spot. kamile: That's very cool and funny. I am good at the routes that I do often because I mostly repeat routes and then I know from each point of the route how much is the distance. So I know like if I know I have to do a two K ashley: point of the route how much is the distance? So I know like if I know I have to do a two K kamile: warm up or one point five warm up or three point warm up, I choose my path accordingly because I know where I'll be at the end of those kilometers. And also I'm pretty good at eyeballing, like if I look down the street I'm like I know that that is one hundred meters. ashley: And also I'm pretty good at I want like if I look down the street I'm like I know that that is kamile: That is one hundred meters again, because that's how what what is very important in my in my intervals. But other than that, I don't have that skill. ashley: one hundred meters. That is one hundred meters again because that's how what what is very important in my in my interval. Yeah. But other than that I don't have another No, and I'm really proud of it too, because like living in Europe, the streets aren't like grid system easy. Like where I'm from in Philadelphia, every single block is the same. kamile: system easy. Like where I'm from in Philadelphia, every single block is the same. it's the same distance. Yeah, in the in the center of the city everything is a grid system, so every block is roughly the same thing. So like every block is roughly two hundred meters. ashley: Yeah, in the in the center of the city, everything is a grid system. So every block is roughly the same thing. So like every block is roughly 200 meters. kamile: Yeah, and that's just it. And every single one, so you don't change. But here it could be completely different on the same street, you know, one is four hundred and fifty and the next one is two hundred, which for example I just did in my mind. ashley: Yeah, and that's just it. And every single one, so you don't change. But here it could be completely different on the same street. You know, one is four hundred and fifty and the next one is two hundred, which for example, I just did in my mind. I just thought of two specific ones because I'm a weirdo now and I can do this. But all this leads to our last one, which is number 10. Which is our best secret gain from running, which is the confidence to start a podcast about it. kamile: Yeah, I am still a little bit struggling with this one. ashley: But you did it and you you've used runner's math, so you know kamile: Mm. ashley: that each podcast episode is just one podcast. You're nicer to yourself and you're happier, so you want to do it, and you had good sleep beforehand, so you're ready to go. Very, very nice. Very nice. So we're kamile: nicer to yourself and you're happier so you want to do it and you have good sleep beforehand so you're ready to go. Very very nice. ashley: gonna end this week. Normally we have our win of the week, but we were talking about this, and all ten of these I think are wins of the week. So we're very happy to say kamile: So we're very happy to say ashley: that we have those and we would love to hear from you. If you have any special gains that you've gotten from running that you'd want to share with us, you can always email us at hello.running on empty at gmail dot com or you can reach us on our website running onemptypod.com. kamile: Or you can even send us a message on our Instagram. Instagram which is ashley: yeah, our Instagram which is running on empty underscore pod, very important part to have on there. kamile: Okay, now this is the most difficult part of the whole podcast for me every single week. So people listen. Okay, thank you for listening. ashley: Okay, you're listening. kamile: We hope you will rate, review, and subscribe to help get the word out. we'll be back next week ashley: we'll be back next week. kamile: or the week after that with a new episode. You can find us wherever you get your favorite podcasts. ashley: And like I said, you can follow us at running on empty underscore pod on Instagram or you can get in touch through our website, running onempty pod dot com, for the latest news and episode info. kamile: Okay, love you. Keep running. Bye. ashley: Bah.