HCP #109 - The Long run for Hybrid and Hyrox. Upcoming race in Salt Lake City.

Anthony (0:01)

All right, guys, how's it going? This today is another solo episode with just me, Anthony. This is episode 109 of the Hybrid Coaching Podcast. Amazing. Can't believe we've done this many, I've done this many episodes.

I planned on having Lauren on here, might get a intra-week workout, or intra-week workout, might get an intra-week episode out this week, but we're preparing for Salt Lake City, which we're very excited for, going to be going up to that pretty soon. We leave to go up there later this week. It's about a five and a half hour drive or about an hour, hour and a half hour flight. So pretty excited. Used to live there less than two years ago.

Love it up there. Great place. Very excited for everybody to be able to come up and see and perform a race there. So really cool that HYROX has decided to have an episode or a event up in Salt Lake City. So real fast, since I'm on the topic of Salt Lake City, I'm just gonna cover this really quick. Before I get into my roadmap here, I am racing with Charlie Fara. Excited, Lauren's been coaching him for several years now. He's done some awesome things in the past. Charlie, I believe, has a couple of 56 minute double times, 54 maybe, on one of them. Sorry, Charlie, if you're listening, I should know that. But we're gonna race together on Saturday night. That's when the men's pro doubles is.

So we'll be going Saturday night at elevation. So we'll be competing up in Salt Lake City. Really cool that it's gonna happen. I have a few goals for it, but my workout of the week for this one is actually I would try to do a doubles practice. I tried to practice doing a doubles. I did it in a different way than how we would break it up. So the way I did it is I did the run at the pace I expected us to run, maybe even just a little bit slower. And then I would do half of a station. And then I would rest for almost as long as that half of the station took me.

So it's not exactly how we would break up a doubles. It's not a good way to break up a doubles. But it still gave me half the station work and all the running. I would run about 1,050 meters on the Assault Air Runner and then walk over to wherever the station that I was on was. It took me about 58 minutes to do that. So I think with some strategy and stuff, if we are splitting it 50-50, I think I can get that down to about a 55, 56-minute race. It was a pretty good run in terms of how the runs felt. It was hot. I mean, it was in our garage, which was over 80 degrees Fahrenheit, which is whatever, 27 plus Celsius. Really warm, really sweaty in there.

Turf that I pushed on still had a little bit of sun exposure. So it was sticky on the side that had some exposure. But otherwise, nothing felt too difficult. Took a little bit longer in the transitions, maybe than I should have around the farmer carry and the lunges.

Then with the wall balls, I didn't do 50 straight, I did 30, took a break, 25 because I think we're going to break them up one more time than I expect us to. So I went a little over on that. Ended up 58 minutes, but Charlie also did that. And I think he finished around 53 minutes. So I'm pretty excited because I think, I think it's a pretty good sign. I think on a good course, the temperature's good. I think that we can finish around 53 minutes. It'll be really good. That would be a PR for both of us. My best pro doubles time is 54, 45, and that was in Las Vegas in 2024

2024? Yeah. Or is it 2025? When do we do Vegas? 2024

2025 2025 2025 was Vegas. So I think it's going to be pretty fun to do, but we'll see. I think we could have a good time. If we ran anything under 55, I'm going to be ecstatic. If we run under 58, I'm going to be pretty happy with it. So just there to have a good time. Speaking of Salt Lake City, other things that are happening, also there's some names going to go out there. I saw Rich Ryan and Jack Driscoll are going to be there. So that should be a good running race. I bet you Grayson, I think, is going to run there too. So going to be pretty awesome. We definitely have some Hybrid Engine athletes racing. Lauren is going to race. I'm sure there's some other really good females out there as well that will race. So I'm really excited to watch that and get to mingle with friends that we know in Salt Lake City that are going to be racing there and friends from Vegas that are going up there. So pretty cool that that race is going to happen. I know there are other races happening that weekend as well. So good luck to everybody coming up and racing there. If you are going to be in Salt Lake City, we're just going to have a little informal, invite the community out. We like to do community things. Anybody in the community, not just the Hybrid Engine people, but if you are a Hybrid Engine person, we encourage you to be there. We're going to have a ShakeOut run. It's going to be on Friday. So we're going to do a ShakeOut run on Friday. I know I think this is at the same time as the Mixed Doubles, but it's going to be at 5:30 p.m. on Friday, September 18th. We're just going to meet at the venue. So if you have any questions about that, or you want to meet up with us, just go for a small ShakeOut. We're just going to go on the City Creek Trail. It's going to be at 5.30. Meet at the venue. Check the Hybrid Engine Instagram. If you would like to learn more, we will have a post up there for it. All right, so a little roadmap today. I am going to go over just a few things to clean up from last episode, talking about Acapulco. I'm going to go on to a few questions that I got, because one of them leads directly into the coaching topic that I'm going to go over for today, which is about long runs and using long runs in hybrid and hyrox training. And a few other things that I'll talk about. First off, I got this great comment on my last episode, the solo one that I did, talking about Acapulco. I really like this one. Somebody wrote, and this is from Anna. I have to say that I just love listening to how proud you are of your wife, and rightly so, she's an inspiration to us all. Keep on celebrating her awesome achievements. Thank you. I will always celebrate her. If you guys can't tell or don't know, I am her number one fan. I know a lot of people want to be her number one fan, but I am her number one fan. I love just loving her and talking about the things that she can do. And you want to talk about somebody, I could talk about her all day. Just to clean up a few things from Acapulco, since I don't know if when the next time I have Lauren on here, if we're going to talk about it, since it's going to be right before Salt Lake City, we'll probably just move on to that. But just a few things from Acapulco.