Stockholm hosted the fastest optimized course in history
“You wanna know what the fastest course in history was? It was Stockholm 2023. Right? That's where Hunter broke the world record, and that stood for so long because that was so optimized. I remember what when I watched that race, I was, it was on at, like, two or three in the morning. I was in Montana at my grandpa's house. I had driven up there because Lauren had flown over to Stockholm. I remember watching that race on my phone, laying in bed in the morning.”
Defining fitness involves measuring along a broad spectrum
“So defining fitness in the terms of something that you can measure against is, is super important, but I, I kind of see this like everything it's a spectrum, you know, and not the spectrum I'm on. So, what you do is you go, it goes from illness to unhealthy to healthy to, like, a fit athlete. Right? Like, there's there's several phases in there that you could be, and you wanna be somewhere on this on this, like, spectrum of of, like, where you everybody is.”
Cold temperatures heavily impact race record pacing
“The two thirds of the record set there are always when the temperatures are low and humidity is low. There are so many factors that affect this race that cold temperatures, which we all know those cold temperatures there, is between 11 to 13 degrees Celsius. That's between all these races. And, one thing that I saw said that for every one degree Celsius above 10 degrees Celsius or something let's see if I can find this one again. Like, every one degree Celsius above 10 degrees Celsius, you start to get, diminishing like, slower returns.”
“I think, High Rock's fitness to me is simply, like, the term sustained power output is the first thing that comes into my head. Sustained because that word is the most important about it because it has to be sustained over a time, a long period of time. And we all know, you know, most people that do a higher up, well, right now it's between fifty fifty odd minutes and sometimes even two hours. So your ability to sustain power over a long period of time is, is the definition of of, of of High Rock's fitness”
A yellow card penalty costs around fifteen seconds
“I've gone back and looked at, okay, how much does an athlete fatigue length to length? And then what happens if they get a yellow card? How much does it slow them down per length if they have a yellow card? So Yeah. Just as an example, excluding fatigue, meaning that they didn't they they what they would slow down naturally, by length on burpees and lunges, excluding fatigue, which everybody had, a yellow card issued on the first length of a lunge or the first length of a burpee would end up slowing an athlete down by almost fifteen seconds anyway.”
The golden zone of threshold running relies on precise lactate levels
“Guys, there is what's called the golden zone of threshold running. K? That zone, if you were to measure your lactate every single time during your runs, that zone I got a little visitor here. That zone is from 2.3 to about 3.1 millimoles. And you're like, wait, Anthony, my LT2 is supposed to be at four millimoles and it's highly variable per person. And your LT1 might be low at like two to two and a half millimoles per person. But you need to run 2.3 to 3.1 is about the right golden zone.”
