Pre-Season: Optimizing Running Technique for Triathletes and Runners

Running a marathon, especially during the final leg of a triathlon, requires more than endurance - it demands efficiency, proper mechanics, and smart technique.

​We will explore the key points to help you improve your running form, boost performance, and minimize injury risk.

A. Key Technical Points for Running

1. Posture and Alignment

Maintaining proper posture during a run can reduce energy waste and help prevent fatigue. Ensure your spine is straight, shoulders are relaxed, and your head is aligned with your spine, looking slightly forward. Engage your core to stabilize your torso, and keep your hips level with a slight forward lean from the ankles to use gravity for momentum.

Visualization Tip: Imagine a string pulling your head upward, elongating your spine for better posture and breath control.

2. Foot Strike

Aim for a midfoot strike, where your foot lands directly underneath your center of mass. Avoid over-striding (putting down your foot too far in front of you), as it creates braking forces that slow you down and increase injury risk. A midfoot strike minimizes impact and maximizes energy transfer.

Drill: Practice barefoot running on grass to encourage a natural midfoot strike. Keep intervals short to let your body adjust to the improved mechanics.

3. Cadence and Stride Rate

An optimal cadence of 170-180 steps per minute minimizes ground contact time and lowers injury risk. You can tweak it a bit and slowly however, avoid artificially increasing your stride rate too much; it should be a natural outcome of your posture, skill, and biomechanics.

Cadence is influenced by posture, running skill, leg length, and velocity. The key is finding a balance between cadence and stride length to optimize speed without sacrificing efficiency.

Drill: Use a metronome app set to 170-180 beats per minute to help maintain a consistent rhythm. Start with short intervals and gradually increase as you adapt to the higher cadence.

4. Knee Drive and Leg Cycle

Focus on a smooth, controlled knee drive, keeping your movements efficient without unnecessary vertical motion. Proper knee drive helps maintain forward momentum and conserves energy during long runs.

Drill: Incorporate A-skip and B-skip drills to improve knee drive and leg cycle efficiency, helping build muscle memory for race day.

5. Arm Swing

Your arms play a vital role in maintaining balance and rhythm. Keep your arms bent at a 90-degree angle, swinging them naturally forward and backward. Avoid crossing your arms over the midline of your body, as it can disrupt forward momentum and waste energy.
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• Arm Position: Counter swing your arms in sync with your legs, maintaining a steady rhythm.
• Firm wrists - Relaxed Hands: Keep your wrists firm and your hands relaxed, as tension can lead to tightness in your upper body. Imagine holding something fragile to stay loose.

Drill: Practice arm walks by swinging your arms in a controlled motion while walking, ensuring that they stay within the correct forward-backward plane.

6. Breathing Technique: Locomotor Respiratory Coupling (LRC)

Breathing efficiently is key to sustaining energy throughout a run. The locomotor respiratory coupling (LRC) technique helps sync your breathing with your strides. For moderate-intensity efforts (zone 3), use a 3:2 breathing pattern (inhale for three strides, exhale for two). For higher intensity runs, switch to a 2:1 pattern for better oxygen delivery during faster strides.

Tip: Focus on diaphragmatic breathing to increase oxygen intake and maintain a steady rhythm, especially during longer races where fatigue can impact your form. You can also increase the effort by breathing in and out through the nose.

B. Refining Your Technique: Gravity and Elasticity

Running relies heavily on managing gravity and utilizing the body’s natural elasticity. Effective runners manage their center of mass and use the elastic energy stored in their joints, particularly in the feet, ankles, knees, and hips.

1. Elastic Loading & Recoil:

Engage the “triple springs” of your hip, knee, and ankle joints to absorb impact and release energy efficiently. This allows for better stride economy and reduces muscular effort.

2. The Role of Leg-Spring Stiffness (LSS)

Leg-spring stiffness (LSS) refers to how well your legs store and release energy during each step. Increasing LSS can enhance your body’s ability to rebound quickly after each step, making your stride more powerful and efficient.

Increase LSS: Strengthening the muscles and tendons with isometric holds and plyometric exercises can boost leg-spring stiffness, improving stride efficiency and reducing injury risk.

C. Visualization: Pushing the Ground Backwards

One effective mental cue is to visualize yourself pushing the ground backwards with every stride. This helps increase forward momentum while maintaining proper foot placement and reducing over-striding.

Benefits:

• Key benefit is the downward focus of the employed force - “popping” - emphasizing leg stiffness at impact, which reduces hip drop and energy dissipation
• Encourages a forward lean from the ankles, enhancing gravity’s role in propelling you forward and keeping the main part of your running cycle behind you to reduce braking.
• Increases stride length naturally by engaging the hamstrings and glutes.
• Reduces vertical oscillation, minimizing wasted energy and improving overall efficiency.

D. Addressing Biomechanical Limiters

There are several biomechanical limiters that can reduce running efficiency, especially after swimming and cycling. Reduced dorsiflexion (due to swimming) or muscle imbalances (e.g., between the soleus and gastrocnemius from cycling) can impact your running form. Analyzing these factors and working with a coach can help address areas that require specific conditioning or mechanical work, such as:

• Knee alignment and control
• Hip rotation and function
• Foot and ankle flexibility and strength

By addressing these limiters, you can run more efficiently and avoid injuries.

E. Conclusion

Running is not simply a learned skill - it is a primal movement that can be refined through attention to key mechanics. Focus on posture, cadence, foot strike, arm swing, and breathing to improve your running efficiency and prevent injuries. Incorporating these elements into your training will help you reach your full potential as a triathlete.

Don't Forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

A few months ago I shared a video of running rehab in the water, but it also thought me to focus more on my form. Water is about 800x denser than air, so there are many running techniques issues that immediately show when the water is pushing against you. You can apply some of the techniques in the water while you are learning them.

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Mastering Cycling Technique for Triathletes: From Aerodynamics to Pedal Stroke Mastery

​Cycling plays a pivotal role in triathlon, where optimal technique can make the difference between a strong performance and struggling not only on the bike leg, but through the final run leg of the race. It is important to emphasize mastering individual components before combining them into a cohesive, efficient whole.

We will explore the critical aspects of cycling technique and drills to help engrain these skills into your muscle memory.

1. Body Positioning: Maximizing Stability and Aerodynamics

Aerodynamics directly affects your speed, and an optimal body position can help you go faster with less effort. For triathletes, maintaining comfort while staying aerodynamic is key to sustained performance.

How to Do It Correctly:

• Torso Angle: Aim for a 45-degree torso angle relative to your hips. This keeps you aerodynamic while preventing strain on your lower back.
• Elbow and Arm Position: Keep your elbows bent at 90 degrees, with your forearms parallel to the ground.
• Hip Stability: Ensure stable hips, flexing between 110-120 degrees, to maintain balance and prevent lower back fatigue.

Drill to Practice: Aerodynamics Intervals

• Practice holding the 45-degree torso angle during 5-minute intervals in an aero position.
• Gradually increase the time spent in the aero position, building comfort and stability.

​2. Pedal Stroke Efficiency: Mastering the Full 360-Degree Motion

Pre-Season - Mastering Swim Technique for Triathletes
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Swimming in triathlons requires mastering efficiency while conserving energy for the rest of the race. In this post, we'll guide you through the essential swim technique elements every triathlete should focus on, along with drills to improve each area. We’ll also incorporate proven methods from TriDot’s Pool School™ to fine-tune body position and kicking efficiency, setting you up for race day success.

Key Technical Focus Points

Efficiency in swimming revolves around four key areas:

1. Optimal Body Position to reduce drag,
2. Coordinated Breathing Techniques to conserve energy,
3. A Strong and Technical Catch and Pull for powerful propulsion,
4. A Balanced Kick for buoyancy and core stability.

Let’s break these down further:

1. Body Position: Achieve FASST™ Alignment

Body position is crucial to reducing drag and maintaining speed. Using the FASST™ system from TriDot Pool School, here’s how to perfect your alignment:

• Flat hand at entry: Your hand should enter the water smoothly, fingers-first, with minimal splash to reduce resistance.
• Arm stretched out: Fully extend your arm forward before starting the pull to lengthen your stroke.
• Shoulder rotated 45 degrees: Rotate your shoulders as your body rolls to increase reach and power.
• Spine and head aligned: Keep your spine straight and head slightly down to balance your position.
• Thumb to thigh—palm up high: Complete each stroke by brushing your thumb along your thigh, ensuring a full follow-through for maximum propulsion.

Visualization Exercise: On dry land, stand facing a wall and visualize reaching for the ceiling! When you extend upward, notice how you naturally lift on your tippy toes, rotate your shoulders, and engage your core. This visualization helps you connect all the movements in the pool. In the water, imagine reaching for the wall in front of you to maintain this alignment.

Drill: Superman Glide with FASST™ Focus
Push off from the wall, gliding in a streamlined position while practicing FASST™ principles. Perform 4 x 50m with long fins, focusing on achieving ideal body alignment with every stroke.

2. Breathing Technique

Smooth, efficient breathing maintains balance and rhythm, conserving energy over long distances. Improper breathing can disrupt your body position and create unnecessary drag.

Focus Points:

• Breathe out underwater: Slowly exhale bubbles while your face is submerged, then finish exhaling just before turning to breathe. By blowing all the air out before inhaling, you create a negative pressure in your lungs, which facilitates faster airflow when breathing in  with less effort.
• Minimal head movement: When you turn to breathe, rotate your head just enough to clear the water, keeping your body in alignment. Bilateral breathing is preferred for triathlons, but unilateral breathing drills can help refine your technique on both sides.

Drill: Unilateral Breathing Drill
Swim 4 x 100m, breathing on one side per length, then switching sides each lap. This helps balance your technique on both sides, preparing you for bilateral breathing.

3. The Catch and Pull

The catch and pull generate the forward propulsion needed for a strong swim. Focus on catching the water with a high elbow and pulling your body past your hand.

With a high elbow catch the elbow remains higher than the hand during the pull phase. This position allows the swimmer to engage more surface area of the forearm and hand to pull more water, maximizing propulsion. As the swimmer moves through the pull phase, the "power diamond" forms when the forearm, hand, and upper arm resemble a diamond shape under the water. This shape ensures the swimmer applies consistent and efficient pressure, allowing them to propel forward with greater force while reducing drag engaging more of the larger back muscles instead. The bending of the elbow also allows to reduce the moment of force on your shoulder reducing the odds of getting injured.

Visualization Exercise: Over the Barrel:
Visualize catching the water by "reaching over a barrel" with a high elbow. The high elbow creates more leverage and reduces drag during the pull.

Moving the the hand in a straight line, shoulder width apart, parallel to the body towards the hip is the most efficient way to propel yourself forward. By keeping the pull close to the body, the swimmer channels more force directly into forward motion, reducing lateral movements that can cause inefficiency. This straight-line path also allows for consistent water pressure on the forearm and hand, ensuring that each stroke pushes the maximum amount of water backward, translating into better propulsion with less energy wasted.​

Visualization Exercise: Train Tracks
Imagine swimming over train tracks parallel to your shoulders, with your hands grabbing the track and pulling yourself forward, straight along those lines. Keep your strokes narrow and efficient, focusing on straight pull-throughs.

The recovery is a very important part of the preparation of the hand entry and optimal catch. Make sure you elbow drives forward first with a loose wrist in a linear motion from hip to front entering the water shoulder width apart (10 and 2 o'clock). 

Visualization Exercise: Paint the Rails
Consider holding a brush in your hands and painting the train rails you have just grabbed on to. Your fingertips barely touching the surface of the water. Enter the water with your fingertips first where your wrist is supposed to be at full extension.

Drill: Sculling Drill
This drill helps refine your catch by building awareness of water pressure on your hands. Perform 4 x 50m, focusing on small, controlled hand movements and proper elbow positioning.

4. Kick Efficiency

Your kick should support your body’s buoyancy and help balance your stroke, while minimizing energy expenditure.

Focus Point: Maintain a small kick amplitude (20-30 cm), with stiff legs moving from the hips and relaxed ankles. This keeps your legs closer to the surface, reducing drag.

Visualization Exercise: 1-2-3 Waltzing
Use your kick as a metronome. Imagine a waltz rhythm of 1-2-3. On "1," kick one leg down while initiating your catch into the pull and push on the same side. On the opposite side, start the hand entry and forward thrust. This coordination helps you synchronize your upper and lower body movements. On 2 and 3 the initial side will move into recovery, while the opposite side will glide and prepare the catch. A complete cycle turns into a 6-beat kick, or focus only on the 1's for a 2 beat kick.


Drill: 1-2-3 Waltzing Drill
Swim 4 x 50m, focusing on timing your kick with your stroke in this 1-2-3 rhythm. This drill synchronizes your legs and arms for a more balanced stroke.

5. EXTRA: Open Water Skills

The unpredictable nature of open water swimming makes strong sighting and navigation skills essential.


Focus Point: Regularly practice sighting, lifting your head just enough to spot landmarks while maintaining your form. This skill is critical in open water races. Try to prepare your swim by evaluating which larger landmarks you will target. Don’t forget you can sight forward, sideways to shore, your position to other swimmer, angles to the sun, sometimes even based on under water sand ripple patterns.

Drill: Sighting Drill
Incorporate sighting every six strokes during a swim. Perform 4 x 100m, sighting regularly while maintaining your stroke rhythm.

Conclusion

Mastering your swim technique is about breaking down each component - body position, breathing, the catch and pull, kick efficiency, and open water skills - and then putting them back together into one cohesive movement. By focusing on these key elements and practicing targeted drills, you'll build a more efficient stroke and see faster swim times come race day.

Don’t forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

• Visualization is the most effective and efficient way to train. While you are thinking about the right technique, even on dry land, the muscle memory is reinforced, allowing you to train even out of the water. The strongest visualizations coordinate multiple technical elements in a simple idea.
• Ask us for a virtual video analysis or to join the Tridot Pool School nearest to you.

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Imagine this: you’ve just completed a major race season or wrapped up a high-pressure business quarter. The temptation to stop, relax, and take an extended break is strong. After all, you’ve earned it. But what happens when you come back from that break? Stopping entirely, whether in triathlon training or business, doesn’t just mean pressing pause - it often means losing momentum. When you return, you’re starting from scratch, undoing months of progress.

Now consider the alternative: continuing your training through the off-season, not with the same intensity, but with strategic focus on speed, strength, and recovery. This approach isn’t about grinding harder; it’s about setting the foundation for a leap to the next level, both mentally and physically. Rather than falling behind, you’re preparing to move ahead - using the off-season to fine-tune skills, build resilience, and sharpen your competitive edge. In business, as in sport, this is the way forward.

Here’s how off-season training can transform not only an athlete’s performance but also the leadership of a forward-thinking executive.

1. Recovery as Rejuvenation: From Rest to Preparation

The off-season begins with recovery, where the body and mind recharge from the previous season. For triathletes, this means healing from physical fatigue, allowing muscles to repair and refocusing mentally after the demands of competition. However, recovery is not the same as stopping. It’s an essential part of the process, a time to reset and rebuild strength for the next challenge.

For executives, recovery plays a similar role. After completing a major project or fiscal year, stepping back to reassess, reflect, and re-energize is critical. Just as athletes need to restore themselves physically, leaders need to rejuvenate mentally, ensuring they are primed for the next phase of growth. This recovery then transitions into pre-season preparation, where you shift gears, focusing on building the foundation for the challenges ahead—whether that’s the next race or the next business cycle.

2. Speed and Strength: Building Toward Next Season’s Performance

TriDot’s off-season philosophy focuses not on endurance but on speed and strength. Athletes use this period to refine their explosiveness, agility, and power, knowing that a solid foundation of strength will allow them to excel when endurance training picks up later in the year. It’s about making strategic gains now to achieve faster race times and peak performance in the future.

For executives, this phase is about sharpening the tools that will give you a competitive advantage. Whether it’s enhancing team skills, streamlining processes, or investing in technology, this is the time to focus on strategic, high-impact improvements that allow your business to operate more efficiently and adapt quickly to changes. Much like athletes preparing for their next season, business leaders who focus on speed and strength now will be better prepared to capitalize on opportunities as they arise.

3. Addressing Weaknesses: Strengthening for the Long Game

The off-season is also the time to address weaknesses—those areas that might have held you back in the previous season. For triathletes, this might mean refining swim technique, improving core strength, or building greater power on the bike. TriDot’s AI insights help athletes target these areas specifically, ensuring each workout contributes to long-term progress.

In the executive world, the off-season provides a similar opportunity. Whether it’s refining internal processes, upskilling your team, or exploring innovative solutions to persistent challenges, this is your chance to eliminate inefficiencies and strengthen your organization’s core. Just as triathletes use the off-season to prepare for upcoming races, business leaders can use this time to ensure they are ready to tackle future market conditions, crises, or opportunities with renewed confidence.

4. Multi-Year Goals: A Long-Term Focus in Both Sports and Business

The most successful athletes and businesses aren’t just thinking about their next season - they’re focused on multi-year goals. Each off-season builds upon the last, with every training block designed to feed into long-term success. For triathletes, this means understanding that gains made now may not be fully realized until future seasons, where cumulative improvements lead to personal bests.

For executives, this long-term view is equally crucial. An off-season isn’t just about preparing for the next quarter or year—it’s about setting up the groundwork for sustained success. Whether that means investing in new technology, entering new markets, or developing leadership within your team, the decisions you make during quieter times will have a profound impact on your long-term business trajectory.


5. AI-Driven Insights: Maximizing Efficiency for Long-Term Performance

TriDot’s use of AI-driven insights ensures that athletes are training smarter, not harder. AI personalizes workouts, focusing on areas where athletes can make the greatest gains, and ensuring they don’t overtrain. This precision ensures every moment of training is aligned with long-term goals.

In the executive realm, leveraging AI and data analytics provides similar benefits. Leaders can use insights to streamline operations, optimize decision-making, and anticipate market changes. In both sport and business, it’s not just about the effort - it’s about strategic, data-driven action. This ensures that every investment of time and energy during the off-season contributes to achieving your long-term objectives.

Conclusion: Preparing for Long-Term Success

The off-season isn’t a time to pause—it’s a time to prepare for what’s next. Whether you’re an elite athlete or a business executive, how you use this time will shape your future success. Platforms like TriDot help triathletes focus on speed, strength, and strategic improvements, ensuring they start their next season ready to excel. For executives, this period is about recovering from previous challenges, then shifting focus to the next big opportunity.

In both triathlon and business, the off-season isn’t about slowing down; it’s about building momentum, sharpening skills, and laying the groundwork for multi-year success. By embracing the off-season as a time of growth, both athletes and executives can position themselves to leap to the next level when it matters most.


Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
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1. Focus on your family and friends who might have been on the back burner for a few months. They are supporting you, it is time to give back.
2. The season can start very ambitious, but near the end it can become mentally taxing. Also take the time to just enjoy the workout without a plan. Go running or walking with friends or enjoy just a swim or nature bike ride for the fun of it.
3. Keep the long game in mind. With Great Endurance, we are always looking at the consistency of the journey for continuous learning and improvment. Rome wasn't build in a day, but they also did not stop for off-season. :-)

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Achieving long-term success often requires grit more than talent. While talent provides an initial advantage, grit—the combination of perseverance, passion, and sustained effort over time—is key to overcoming obstacles, pushing through adversity, and achieving greatness.

​​​Here's why grit outweighs talent in sports and entrepreneurship:

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1. Grit Overcomes Adversity: Success in challenging endeavors, like sports or business, involves setbacks and failures. Talent may provide an early edge, but grit keeps people going when times are tough. Those with grit are more likely to push through obstacles, recover from failures, and stay focused on their goals.
2. Grit Ensures Consistent Improvement: While talent might offer a head start, sustained success comes from dedication and hard work. Gritty individuals focus on constant growth and learning from mistakes, which are crucial for long-term excellence.
3. Grit Builds Resilience and Adaptability: Life is full of uncertainties, and both sports and business demand adaptability. Those with grit can handle setbacks, adapt to change, and keep striving forward, essential traits for navigating the ups and downs of any career.
4. Grit Cultivates a Growth Mindset: A growth mindset—the belief that abilities can be developed through effort—is tightly linked with grit. Those with this mindset embrace challenges and see them as opportunities to improve, which encourages continuous learning and resilience.
5. Grit Drives Passion and Purpose: Grit involves more than working hard; it’s about having a passion and sense of purpose that keeps people motivated. Those with grit are deeply committed to their goals, which helps them push through tough times and achieve success.

The Limits of Talent

While talent can provide an initial advantage, it has limitations:

• Talent Can Lead to Complacency: Relying solely on natural ability can make individuals complacent, less likely to put in the hard work needed to reach their full potential.
• Talent Without Effort Is Insufficient: In competitive fields, many have talent. What differentiates the best is often work ethic and determination. A talented person without grit is unlikely to succeed when faced with fierce competition or challenging circumstances.
• Talent Isn’t Always Transferable: Talent in one area doesn’t guarantee success in another. Grit, however, involves skills like resilience and perseverance, which are applicable across different domains.

Unlocking Executive Potential: Why Marathon Running Matters for Business Leaders

In today's corporate world, where stress and high stakes are the norms, many executives are finding that the pursuit of endurance sports, like marathon running, is a powerful strategy for enhancing both personal and professional success. Marathon running, a sport that demands discipline, resilience, and strategic planning, mirrors the qualities necessary for effective leadership and offers several benefits that extend beyond physical fitness.

Let's discover together why it is important, who are the big executive examples and how to get started yourself.

Key Reasons Why Marathon Running is Important for Executives

1. Building Physical Resilience: Marathon training requires a structured plan that gradually increases intensity and distance, enhancing cardiovascular health, strengthening muscles, and boosting overall endurance. For executives, this translates into improved energy levels and productivity, helping them handle prolonged periods of stress and workload effectively​.
2. Enhancing Mental Fortitude: Endurance sports are as much about mental resilience as they are about physical stamina. Training for a marathon requires pushing through discomfort, fatigue, and self-doubt—qualities that are equally vital in corporate leadership. Developing a mindset of perseverance and resilience through rigorous training can significantly enhance an executive's ability to make strategic decisions and inspire confidence among team members​.
3. Balancing Work and Training: Effective time management is crucial for corporate leaders who aspire to be marathon runners. By integrating training sessions into their daily schedules and treating them with the same importance as business meetings, executives can achieve work-life harmony. This balance prevents burnout and demonstrates the importance of maintaining both personal and professional commitments​.

The Benefits of Marathon Running for Executives

1. Improved Leadership Skills: Marathon running instills a discipline that is directly transferable to leadership roles. The patience and perseverance required to complete a marathon can help executives maintain a long-term vision and keep their teams motivated, even when facing challenges​.
2. Enhanced Cognitive Functions: The physical activity involved in marathon training can have a positive effect on cognitive functions, executive control processes, and overall job performance. This is especially beneficial for executives whose roles demand high levels of focus and decision-making​.
3. Greater Resilience in Adversity: Much like in a marathon, where unexpected challenges like weather changes or fatigue can occur, executives often face unforeseen obstacles in their careers. Marathon training helps develop the agility to adapt quickly and maintain resilience in the face of adversity​.
4. Inspiration for Teams: Executives who run marathons often serve as role models for their teams, demonstrating the importance of setting ambitious goals, staying disciplined, and leading by example. This can inspire employees to adopt a similar mindset in their work​.

Notable CEO Marathon Runners

Several top CEOs have embraced marathon running as a means to enhance their leadership capabilities:

• Jim Jenness (former CEO of the Kellogg Company)
• Greg Brenneman (former CEO of Burger King and Quiznos)
• Bill Perez (former CEO of Nike)
• Mark Parker (current Nike CEO)
• Steve Reinemund (former PepsiCo CEO)
• Robert Iger (CEO of the Walt Disney Company)
• John Legere (former CEO of T-Mobile)​(BLog_Masteringthe MArat…).

Top 10 Tips for Executives to Start Running Towards Marathons and Balance it with Work

As an experienced executive marathon runner, here are my top ten tips to help you get started:

1. Set Clear Goals: Define what you want to achieve with your marathon training, whether it's completing a specific race, achieving a personal best, or simply improving your fitness.
2. Create a Training Schedule: Develop a structured training plan that fits around your work commitments. Consistency is key, so make sure your plan is realistic and sustainable.
3. Start Slow: Begin with shorter runs and gradually increase your distance. This approach will help you build endurance without risking injury.
4. Prioritize Rest and Recovery: Ensure you get enough sleep and allow time for recovery between training sessions to prevent burnout and injuries.
5. Incorporate Cross-Training: Include activities like swimming, cycling, or strength training to improve overall fitness and prevent monotony in your routine.
6. Manage Your Time Effectively: Treat your training sessions as you would any important meeting. Schedule them into your calendar and stick to them.
7. Communicate Your Goals: Let your colleagues and team know about your training. This fosters a supportive environment and helps others understand your commitment.
8. Stay Flexible: Be prepared to adjust your training schedule if work demands increase unexpectedly. Flexibility is crucial to balancing both commitments effectively.
9. Stay Mentally Strong: Use techniques like visualization, mindfulness, and goal-setting to keep motivated, especially during tough training sessions or workdays.
10. Enjoy the Process: Remember that marathon running should be a fulfilling experience. Celebrate small victories along the way and enjoy the journey, not just the destination.

By integrating these strategies into your daily life, you can successfully train for a marathon while maintaining your role as an effective executive. Remember, the discipline and resilience you build through running can enhance your leadership skills and contribute to your professional growth. Lace up your shoes and start your journey today!

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

At first, EVERYBODY thinks running a marathon is impossible, let alone finding the time to training for it. But just like a business is not built in a day, neither is your mental and physical fortitude.

The key is to start. Create a simple structure that allows you to start moving a few days a week for 30 minutes. A simple walk can turn into a walk-run, into a run. A few days a week, turns into a 5-day training plan. Before you know it you will finish a 5km run, leading to 10km, 21km and a marathon within 6 to 12 months.

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The Impact of Stress on Executives and Endurance Athletes

In both the corporate boardroom and the world of endurance sports, stress is an ever-present factor. Executives and endurance athletes, though operating in vastly different environments, share common challenges in managing stress while maintaining peak performance. 

Understanding the impact of stress on these two distinct groups and finding effective strategies to manage it are essential for long-term success and well-being.

Stress in Executives

Executives are responsible for making high-stakes decisions that can affect the entire organization. The pressure to perform, lead, and innovate in a competitive environment can lead to chronic stress. This stress often manifests as long working hours, constant connectivity to work through digital devices, and the weight of responsibility for the success or failure of the company.

Impact of Stress on Executives:

• Cognitive Decline: Chronic stress impairs cognitive functions such as memory, decision-making, and problem-solving. Executives under constant stress may find it harder to think clearly, leading to poor decisions that can have significant consequences.
• Physical Health: Stress contributes to numerous health issues, including hypertension, cardiovascular disease, and a weakened immune system. Executives often neglect their physical health due to time constraints, further exacerbating these risks.
• Emotional Exhaustion and Burnout: The relentless demands of executive roles can lead to emotional exhaustion and burnout, characterized by a loss of motivation, decreased productivity, and feelings of detachment from work.
• Impact on Leadership: Stressed executives may struggle to inspire and lead their teams effectively. Irritability, impatience, and a lack of empathy are common when stress levels are high, which can erode workplace culture and team morale.

Stress in Endurance Athletes

Endurance athletes, whether they are marathon runners, triathletes, or long-distance cyclists, face unique stressors related to the physical and mental demands of their sport. The pressure to achieve personal bests, compete at high levels, and manage the rigors of training can lead to significant stress.

Impact of Stress on Endurance Athletes:

• Overtraining Syndrome: Endurance athletes are prone to overtraining, a condition where the stress of training exceeds the body’s ability to recover. This can lead to fatigue, decreased performance, and an increased risk of injury.
• Mental Fatigue: The mental demands of endurance sports are immense. Athletes must maintain focus and motivation over long periods, which can lead to mental fatigue and burnout, diminishing their competitive edge.
• Physical Health Issues: Chronic stress in athletes can result in immune suppression, making them more susceptible to illnesses and prolonged recovery times. Additionally, stress can exacerbate existing injuries or lead to new ones due to the body’s impaired ability to repair and recover.
• Impact on Performance: High levels of stress can negatively affect performance. Anxiety, self-doubt, and the physical symptoms of stress (such as muscle tension and fatigue) can prevent athletes from reaching their full potential.

The Physiological Similarities Between Stress and Excitement

Interestingly, stress and excitement share many physiological characteristics. Both trigger the activation of the sympathetic nervous system, leading to the release of adrenaline and cortisol. This response prepares the body for action, increasing heart rate, respiration, and energy levels.

However, the key difference lies in how these physiological changes are perceived. Stress is typically associated with negative outcomes and a sense of threat, while excitement is linked to positive anticipation and opportunity. This difference in perception can significantly alter how these physical responses impact performance and well-being.

Strategies to Rewire the Brain: Transforming Stress into Excitement

Given the similarities between stress and excitement, it is possible to reframe stressful situations as exciting challenges. This cognitive shift can help both executives and endurance athletes harness the energy generated by stress and use it to enhance their performance. Here are some strategies to facilitate this transformation:

• Positive Reappraisal: When confronted with a stressful situation, consciously reframe it as a challenge rather than a threat. Focus on the potential for growth, learning, or achievement that the situation presents.
• Visualization: Practice visualization techniques where you imagine yourself succeeding in a challenging scenario. This can shift your mindset from fear of failure to anticipation of success.
• Controlled Breathing: Deep, controlled breathing can help calm the nervous system and reduce the physical symptoms of stress. This practice also helps redirect focus from anxiety to a sense of readiness and excitement.
• Mindset Shifts: Cultivate a growth mindset by embracing challenges as opportunities to improve. This shift in thinking can make stressful situations feel more like exciting opportunities to test your skills and resilience.

Reducing Stress and Managing Its Symptoms

While reframing stress is an effective approach, it is also crucial to have practical strategies for reducing stress and managing its symptoms. Here are some key techniques:

• Regular Physical Activity: For both executives and endurance athletes, exercise is a powerful stress reliever. For executives, incorporating regular workouts can help clear the mind and reduce the physical impact of stress. For athletes, balancing intense training with proper rest and recovery is essential to avoid overtraining.
• Sleep Hygiene: Adequate and quality sleep is vital for stress management. Poor sleep exacerbates stress and diminishes cognitive function, making it harder to perform under pressure. Both executives and athletes should prioritize sleep to ensure they are fully rested and ready to face challenges.
• Time Management and Prioritization: Effective time management reduces the feeling of being overwhelmed. Executives can benefit from delegating tasks and setting clear priorities, while athletes can use periodization in training to balance intensity with recovery.
• Healthy Nutrition: A balanced diet rich in nutrients supports both physical and mental health. For executives, this means avoiding the pitfalls of convenience foods and opting for meals that sustain energy levels. For athletes, proper nutrition is critical for recovery and performance.
• Social Support: Building a strong support network is crucial. For executives, this might mean seeking mentorship or engaging in peer discussions. For athletes, a supportive coach or training community can provide encouragement and motivation.
• Professional Help: Sometimes, stress requires more than just self-help strategies. For executives and athletes alike, seeking the guidance of a psychologist, coach, or counselor can provide tailored strategies to manage stress effectively.

Conclusion

Stress is an inescapable aspect of both executive roles and endurance sports. However, by understanding the physiological similarities between stress and excitement, and applying strategies to reframe and manage stress, individuals in these high-pressure fields can not only cope with stress but also use it to fuel their success. With the right mindset and tools, stress becomes a powerful ally in achieving peak performance and maintaining overall well-being.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

The mind and body are intricately linked, constantly influencing one another. The body's neurobiological markers significantly affect brain function, and conversely, the mind can impact the release of hormones within the body.

When working with executive athletes, I emphasize the importance of enjoying the journey. Focusing solely on the end result - whether it's acing a presentation or completing an Ironman—can limit your perspective to a simple win-or-lose scenario. Instead, I encourage celebrating every part of the journey. Success can be found in achieving the smaller milestones that lead to your ultimate goal or even in experiencing setbacks and using them as opportunities to learn and improve for the future.
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Additionally, I suggest reframing the final goal as a celebration of the effort you've invested throughout the process. This shift in mindset fosters a positive environment that reduces stress and anxiety, ultimately enhancing your performance potential.

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Optimizing Nutrition and Hydration for Training and Racing: A Comprehensive Guide with considerations for Weight Loss

In the world of sports science, the intricacies of nutrition, hydration, and fueling are critical to maximizing performance during both training and competition. Understanding how these elements interconnect is essential for athletes looking to optimize their performance while also integrating opportunities for weight loss.

This guide will explore the nuanced differences between fueling for training and racing, provide insights into hydration strategies, and outline how to balance these with weight loss goals.

1. The Foundations of Nutrition for Athletes

Nutrition forms the bedrock of athletic performance. For athletes, the primary objectives are to:

• Provide sufficient energy for training and competition.
• Support recovery processes.
• Maintain overall health and immunity.
• Achieve or maintain optimal body composition.

The main macronutrients include carbohydrates, proteins, and fats, vital for these objectives:

• Carbohydrates: The body's preferred source of energy, particularly during high-intensity exercise. They fuel both training sessions and races.
• Proteins: Essential for muscle repair and growth, proteins are crucial post-training and post-race to support recovery.
• Fats: A valuable source of energy during lower-intensity efforts and long-duration activities. Fats also support hormone production and cellular health.

Besides the macronutrients, the micronutrients Iron and vitamin D3 are specifically important. Iron supports the exercise metabolism of the athletes through the transportation of oxygen in the blood and the muscles, while vitamin D3 helps maintain bone health, muscle function and your immune system.
 
2. Hydration: The Underestimated Performance Driver

Hydration is often overlooked but is just as important as nutrition. Dehydration can significantly impair performance, reduce cognitive function, and increase the risk of heat-related illnesses.

Key hydration principles include

• Pre-Training/Race - Pre-loading: Ensure you are well-hydrated leading up to your session or race. Aim to consume 500-600 ml of fluid about 2-3 hours beforehand with +/- 750mg of electrolytes (mainly sodium)
• During Training/Race: The intensity and duration of the activity will determine your fluid needs. For activities lasting over an hour, aim to drink 150-250 ml of fluid every 15-20 minutes. Electrolyte-rich beverages are particularly beneficial during long or intense sessions. Performing a sweat test under similar conditions as you are expected race, can help you finetune the exact hydration needs.
• Post-Training/Race: Rehydration is key to recovery. Replace fluids lost during exercise by drinking 1.5 times the amount of fluid lost (typically measured by weighing yourself before and after exercise).

Sodium/Electrolytes

Sodium is the most abundant electrolyte in the extracellular fluid (the fluid outside of cells) and plays several critical roles:

• Fluid Regulation: Sodium helps regulate the amount of water in the body by controlling fluid balance between the intracellular and extracellular environments.
• Nerve Impulse Transmission: Sodium is essential for generating and transmitting electrical signals in the nervous system.
• Muscle Function: Sodium is involved in muscle contractions, including those of the heart.

Sweat contains between 0.9 and 2.1 grams of sodium per liter. Sodium plays a role in thermoregulation - the body's ability to maintain an optimal temperature during exercise. By helping to regulate fluid balance, sodium supports the body's cooling mechanisms, such as sweating, thereby aiding in temperature control during intense physical activity.

3. Fueling for Training: The Role of Periodization

Training is a period of preparation where the primary goal is to build fitness, strength, and endurance. Nutrition and fueling during this phase should be periodized - adjusted according to the intensity and volume of training.

Fueling strategies for training
High-Intensity Days: Prioritize carbohydrate intake on days with intense or long-duration training sessions. Aim for 6-12 grams of carbohydrates per kilogram of body weight to maintain glycogen stores.

• Low-Intensity Days: On lighter training days, reduce carbohydrate intake slightly and focus more on protein and fat to support muscle repair and overall health.
• Recovery Nutrition: After each session, consume a mix of carbohydrates and protein (e.g., a 3:1 ratio) within 30 minutes to kickstart the recovery process.

Weight Loss Integration
During training, focus on creating a slight caloric deficit on low-intensity or rest days. This can be achieved by reducing carbohydrate intake and focusing on lean proteins and healthy fats. Avoid aggressive caloric restriction on high-intensity training days, as it can impair performance and recovery.

4. Fueling for Racing: Precision and Timing

Racing demands a different approach compared to training. The focus shifts from building fitness to delivering peak performance on the day. Carbohydrate loading, strategic hydration, and precise timing of nutrition become crucial.

Fueling strategies for racing

• Carbohydrate Loading: 24-36 hours leading up to a race, increase carbohydrate intake to 8-12 grams per kilogram of body weight. This helps maximize muscle glycogen stores, providing sustained energy during the race. Focus on breakfast and lunch for the highest carb consumption.
• Pre-Race Meal: Consume a carbohydrate-rich meal 3-4 hours before the race. A smaller, easily digestible snack (e.g., a banana or an energy bar) can be consumed 60-90 minutes before the start. Keep
• During the Race: For events lasting longer than 60 minutes, aim to consume 60-80 grams of carbohydrates per hour. This can be in the form of energy gels, sports drinks, or chews. As you gain experience you can increase further to 100-120 grams. Make sure your carbs are a combination of glucose and fructose to maximize the uptake in the body and always add hydration to allow for carb absorption.
• Hydration: Maintain hydration with electrolyte-rich drinks during the race. Avoid overhydration, which can lead to hyponatremia, a potentially dangerous condition caused by low sodium levels.

Weight Loss Considerations
Weight loss should not be the focus during race week or on race day. Attempting to lose weight during this time can negatively impact performance. Instead, the focus should be on optimizing energy availability and recovery. Weight management efforts can resume in the post-race phase when training intensity is reduced.

5. Balancing Weight Loss with Performance

Weight loss and performance are often viewed as conflicting goals, but with careful planning, they can be integrated successfully. The key is to periodize your nutrition - eating more on heavy training days and less on lighter days - while ensuring that any calorie deficit does not impair your training quality or recovery.

Strategies for integrating weight loss

• Timing: Focus on weight loss during off-season or low-competition phases. Avoid aggressive weight loss during peak training or race periods.
• Nutrient Density: Choose foods rich in vitamins, minerals, and fiber to ensure satiety and adequate nutrient intake even with reduced calories.
• Strength Training: Incorporate resistance training to preserve lean muscle mass during weight loss, which helps maintain metabolic rate and performance.

6. Conclusion

Successful athletes know that nutrition, hydration, and fueling are not one-size-fits-all. These elements should be tailored to the specific demands of training and racing, with an eye on overall performance and health. By understanding the differences between training and racing nutrition, and by integrating weight loss strategies where appropriate, athletes can optimize their performance and achieve their body composition goals without sacrificing their hard-earned fitness gains.

Key Takeaways

• Training Nutrition: Focus on periodization with a balance of macronutrients, adapting intake based on the intensity and duration of workouts. Incorporate weight loss strategies during lower-intensity phases.
• Racing Nutrition: Prioritize carbohydrate loading, precision in pre-race meals, and strategic fueling during the race. Post-race, refocus on recovery before returning to weight management goals.
• Hydration: Maintain hydration before, during, and after training and racing, adjusting fluid intake based on individual needs and environmental conditions.

• With these strategies, athletes can fuel their bodies effectively, optimize their training and racing performances, and achieve their weight loss goals in a balanced and sustainable manner.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

Consider the environmental conditions during racing to adapt your fueling and hydration. In hot and humid weather, you need to increase carb intake, electrolyte and hydration to keep the body functioning properly.

From experience during my Ironman in Kona, I have learned that sodium is a critical comping of your hydration strategy. With increased sweat rates, hydration alone is not sufficient to replenish the body.

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The Power of Muscle: Healthier Aging

In the world of triathlons, every athlete knows that physical strength and endurance are key. However, the benefits of building muscle go far beyond performance. What can executives gain from having more muscle?
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Let's explore how developing more muscle can enhance neurobiological function, serve as an endocrine system, manage glucose levels, and improve skeletal strength and bone density.

1. Neurobiological Benefits: The Power of Small Steps

When you engage in regular strength training and muscle-building activities, your brain responds by releasing a cascade of neurochemicals that significantly impact your mood and behavior. Here's how it works:

• Dopamine: This neurotransmitter is associated with pleasure and reward. Each small step in your muscle-building journey, such as lifting a slightly heavier weight or running a bit faster, triggers dopamine release. This creates a positive feedback loop, encouraging you to continue and build healthy habits.
• Endorphins: Often referred to as the body's natural painkillers, endorphins are released during intense exercise. They help to alleviate discomfort and induce a sense of euphoria, commonly known as the "runner's high." Over weeks and months, this regular endorphin release can significantly improve your overall mood and resilience to stress.
• Serotonin: Exercise, particularly in natural light, boosts serotonin levels. This neurotransmitter is crucial for regulating mood, sleep, and appetite. By steadily increasing muscle mass and engaging in regular physical activity, you can enhance your serotonin levels, leading to improved mental health and well-being.
• Oxytocin: Known as the "love hormone," oxytocin is released during social bonding and physical touch. Group workouts, partner exercises, or even the encouragement from a coach can stimulate oxytocin release, fostering a sense of community and support.

By taking small, consistent steps in your fitness routine, you can create lasting changes in your neurobiology, leading to new patterns of behavior, increased motivation, and a healthier mindset.

2. Muscles as an Endocrine System

Muscles do more than just move your body; they also function as an endocrine organ. When muscles contract during exercise, they release signaling molecules known as myokines. These myokines have systemic effects, impacting various organs and tissues:

• Anti-inflammatory Effects: Myokines help to reduce inflammation throughout the body, which is crucial for overall health and recovery.
• Metabolic Regulation: They play a role in regulating metabolism, aiding in the breakdown of fats and sugars, and promoting energy efficiency.
• Immune Function: Some myokines enhance immune function, helping your body to fight off infections and recover from illness more effectively.

The endocrine function of muscles underscores the importance of maintaining muscle mass, not just for physical strength but for overall health and disease prevention.

3. Muscle as a Glucose Management System

One of the critical roles of muscle tissue is in glucose management. Here's how building muscle can help prevent and manage diabetes:

• Glucose Uptake: Muscles are major consumers of glucose. During and after exercise, muscles uptake glucose from the bloodstream to replenish energy stores. This helps to regulate blood sugar levels.
• Insulin Sensitivity: Regular exercise and increased muscle mass enhance insulin sensitivity, meaning your body requires less insulin to manage blood glucose levels effectively. This is particularly beneficial for preventing type 2 diabetes and managing existing diabetes.

By prioritizing muscle growth, you can improve your body's ability to manage glucose, reducing the risk of diabetes and associated complications.

4. Skeletal Strength and Bone Density

Building muscle also has profound effects on your skeletal system:

• Bone Density: Weight-bearing exercises stimulate bone formation and increase bone density. This is crucial for preventing osteoporosis, especially as you age.
• Skeletal Strength: Strong muscles provide better support and stability for your bones and joints. This reduces the risk of injuries and enhances overall mobility and function.

Focusing on muscle growth not only fortifies your muscles but also strengthens your bones, contributing to a robust and resilient musculoskeletal system.

Conclusion

Building muscle is about much more than aesthetics or athletic performance. It is a multifaceted approach to enhancing your neurobiological health, functioning as an endocrine system, managing glucose levels, and improving skeletal strength and bone density. By understanding and leveraging these benefits, you can make informed decisions in your training and lifestyle, leading to a healthier, more balanced life. Start small, stay consistent, and watch as your body and mind transform, step by step.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

Building muscle can feel intimidating, especially when you think of bodybuilders with superhuman physiques. However, any increase in muscle activity is a win. You can begin simply with calisthenics, using just your body weight—no extra equipment needed.

Start with small, manageable steps. Every effort you make brings you closer to a healthier, longer life. Embrace the process and enjoy the journey.

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The Gut Microbiome: Key to Health for Executives and Athletes

The gut microbiome is a complex ecosystem within the digestive tract, consisting of trillions of bacteria, viruses, fungi, and other microscopic living things. This might seem scary, but this community plays a crucial role in our overall health, influencing everything from metabolism to immune system function.
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For both sedentary executives and endurance athletes it’s important to improve your understanding of the gut microbiome, to identify which optimizations can lead to significant health improvements.

The Impact of the Gut Microbiome on Health
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The microbiome helps digest food, regulates the immune system, protects against other bacteria that cause diseases, and produces vital nutrients and vitamins like B12, thiamine, and riboflavin. An imbalance in this delicate ecosystem can lead to numerous health issues, including obesity, diabetes, gastrointestinal disorders, and even mental health conditions, such as depression and anxiety.

Dietary Influences on the Gut Microbiome

What we eat significantly impacts the composition of our gut microbiome. Fiber-rich diverse diets can promote a healthy microbiome, while a diet in highly processed foods and sugars can lead to an imbalance.

• For Executives
  

Executives often face long hours, high mental stress, and frequent dining out, which can lead to efficient yet poor dietary choices. High-fat, high-sugar and processed foods commonly found in fast-foods and ready meals can negatively impact the microbiome by reducing its diversity. This can increase the susceptibility to infections, chronic diseases and may contribute to stress / fatigue. All of which may undermine productivity and mental clarity.
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• For Athletes

Endurance athletes, on the other hand, often stress their bodies through intense physical exertion and therefore have different microbiome needs. A diet that supports quick energy recovery, efficient nutrient absorption, and inflammation reduction is crucial. Carbohydrate-rich foods are essential for energy, but the type of carbohydrates matters. Highly processed carbs can lead to inflammation, whereas whole grains support a healthier microbiome balance.

Conclusion
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Whether you're an executive facing high stress and a sedentary routine or an athlete pushing your body to its limits, the gut microbiome plays a fundamental role in your health and performance. By choosing the right foods and adopting healthy eating habits, you can significantly influence your microbiome's health, ultimately improving your own well-being and reducing the need for disease treatment. Embrace these dietary strategies not just as a temporary diet but as a lifelong approach to eating well and living better.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

The key is diversification and gradually reducing what you know to be bad.

​Nobody is forcing you to be a vegan, do keto, fasting or the latest diet fad.
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Start eating more mindfully, reducing the negatives in what you may eat out of habit or routine.  This means a little less of what you may crave and introduce other, healthier options you don’t mind. Maybe take a day without meat or, maybe just a smaller piece of meat or even, forgo the second serving. Skip a day of sweets and/or alcohol to start and build if you find it helpful.

Combine this with healthy habits of introducing a new vegetable/fruit once a week, try to drink two liters of water a day (pick a special bottle for you) and exercise a little bit more: one to two times per week. Take the stairs instead of the elevator or go for a swift walk over lunch.

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