The Anchor Point Podcast Episode 115 with Lucas Garrett, founder of Land Sharks Running Company
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[00:00:00] Anchor Point Podcast Host - Brandon Dunham: What's
[00:00:00] Anchor Point Podcast Host - Brandon Dunham: going on? Ladies and gentlemen, welcome back. Today's episode is gonna be brought to you by Mystery Ranch, built for the mission. And if you haven't been rocking a mystery ranch fire line pack. Well, that sucks. Yeah, your back is, well, I don't even really wanna know what your back feels like.
[00:00:12] Anchor Point Podcast Host - Brandon Dunham: Probably does sucks though. Anyways, if you wanna get the, uh, best, most well built and the damn good warranty, that is Mystery Ranch, well go over to www.mysteryranch.com and get on that good, good fire line pack. Also, if you happen to be in the, uh, I don't know the, the neighborhood, you might as well go and check out the backbone series as well.
[00:00:34] Anchor Point Podcast Host - Brandon Dunham: And why do I ask this of you? Well, you can go over to the backbone series and they are taking ex, they are accepting, uh, some new submissions for the Backbone Series scholarship program. And if you don't know what that is, well you might want to check it out because if you're looking to get some classes under your.
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[00:01:26] Anchor Point Podcast Host - Brandon Dunham: They're awesome. Like I said, go over there, check 'em out. The Anchor Point Podcast is also gonna be brought to you by our Premier Coffee sponsor, and that is gonna be none other than Hot Shot Brewery. It's kick ass coffee for a kick ass cause, and a portion of the proceeds will always go back to the Wildland Firefighter Foundation.
[00:01:41] Anchor Point Podcast Host - Brandon Dunham: And if, uh, you're not into coffee, if you don't drink coffee, which you're probably a monster if you don't, well, they have a ton of other stuff, like all the tools of the trade to get your morning started off right and a ton of wildland firefighter themed apparel. If you wanna find out more, go over to [00:02:00] www.hotshotbrewing.com and check out their full line of Kick Ass Coffee, all the tools of the trade to get your morning started off right and all that kick ass wildland firefighter themed apparel.
[00:02:11] Anchor Point Podcast Host - Brandon Dunham: Like I said, it's a good cause that they support ripping, uh, some funds over there for the Wildland Firefighter Foundation. So once again, go over to www.habbrewing.com and check 'em out. And of course I gotta give a quick little shout out to my buddy booze over at the Ass Movement. And that stands for the Anti Surface Shitting Movement.
[00:02:34] Anchor Point Podcast Host - Brandon Dunham: Homie's a firefighter up there in AK and he's doing the good deed of spreading who bearing propaganda across the globe. I dunno about everybody out there that's listening, but I absolutely hate it when I see a surface turd or someone just doesn't clean up their wreckage left behind their human excrement, and it's disgusting and that shit needs to stop.
[00:02:53] Anchor Point Podcast Host - Brandon Dunham: So not only is he one of my very close homies, uh, and we work together on some other projects, uh, it it's, [00:03:00] yeah, he's got a good mission and it was all started from Humble beginnings, which he, you can ask him all about anyways, if you have it over to www.to the Fire Wild and check out the ass movement and use the code Anchor Point ass 10 at checkout, well, you can save 10% off your entire order through the ass movement.
[00:03:20] Anchor Point Podcast Host - Brandon Dunham: Go check 'em out. Once again, that is www dot. Fire wild.com/the as movement. And last but not least, the Anchor Point podcast is gonna be, well, not sponsored by, but supported by now, not even supported by, um, how do we present this? Well, I'm a huge supporter of theirs and I believe in what they're doing now.
[00:03:41] Anchor Point Podcast Host - Brandon Dunham: I, they don't pay me for doing these ads. I just believe in their costs. So one, go over to www.wildfireexperience.org and check it out. You may, may possibly know them as the smokey generation. What did they do? Well, it is a catalog of wildland [00:04:00] firefighting stories dating all the way back to the 1940s.
[00:04:03] Anchor Point Podcast Host - Brandon Dunham: It's like a, a digital history lesson from our peers in the field and some of those legendary figures that we call superintendents, hot shots and operators, our peers, all of that stuff. It's all located there at the wildfire experience. The American Wildfire experience or the Smokey Generation, they're all linked to each other, so, So go over there, check it out, and while you're at it, check out the Smoky Generation Grant program that they are doing because it is awesome.
[00:04:30] Anchor Point Podcast Host - Brandon Dunham: They're giving away $500 grants to those folks that are telling the story of Wild and Fire. Now, time is limited on this one too, so TikTok, pitter patter, get at her anyways, Bethany, you have a kick ass organization out there. Keep it up.
[00:04:52] Anchor Point Podcast Host - Brandon Dunham: The views and opinions of this podcast do not reflect the views and opinions of the United States Government, the Department of the Interior, the Department of Defense, the Department of Agriculture, the United States Forest
[00:04:59] Anchor Point Podcast Host - Brandon Dunham: [00:05:00] Service, the Bureau of
[00:05:00] Anchor Point Podcast Host - Brandon Dunham: Land Management, national Park Service, the Bureau of Indian Affairs, or any private municipal county or state firefighting organization, any law enforcement agency, any medical provider, or any contractor employed by any federal agency.
[00:05:31] Anchor Point Podcast Host - Brandon Dunham: What's going on, everybody? I hope everybody is doing well. Welcome back to another episode of the Anchor Point Podcast. Yeah, looks like things are starting to heat up a little bit. I don't know. It's like warming up, not heating up. I don't know. Yeah, we'll see what happens. Anyways, I hope everybody is doing well and they are geared up and ready for the season.
[00:05:50] Anchor Point Podcast Host - Brandon Dunham: But today's episode is gonna be dedicated all to running Now why? As is coming out right about now in April. Well, because if you're on a crew [00:06:00] or a hell attack module or just a wild land firefighter in general, well I bet your ass is running. And with that, we are going to try and explain how to run properly.
[00:06:11] Anchor Point Podcast Host - Brandon Dunham: Running, uh, was one of my favorite to pass times, said no one ever, uh, back when I was a firefighter. But if you learn how to get good at it and learn how to explore the pain cave in peace, well you're gonna be much better of a, of a runner. That's just what it is. Anyways, today we're gonna have Land Sharks running company on the show.
[00:06:33] Anchor Point Podcast Host - Brandon Dunham: It's a gentleman by the name of a Lucas Garrett, and we're gonna go over injury avoidance, some. Recipes for avoiding the shin. Splints the hammies. We're gonna talk about recovery, we're gonna talk about running optimization, like your stance, your pace, your footwear, your form. We're gonna talk about nutrition, the importance of rest, and we're of course going to talk about optimizing that threshold of the pain cave.
[00:06:56] Anchor Point Podcast Host - Brandon Dunham: So without further ado, I'd like to introduce my good friend, [00:07:00] Lucas Garrett, welcome to the Anchor point.
[00:07:07] Anchor Point Podcast Host - Brandon Dunham: I gotta do like the sound sync thing. It's kind of stupid. So
[00:07:10] Lucas Garrett - Land Sharks Running Company: I, I just learned about the sound sync thing and I think it's fantastic, dude. It makes it, I clap
[00:07:14] Anchor Point Podcast Host - Brandon Dunham: though. Oh, man. It makes it so much easier to like, sync up your audio and video. Let it, let her down the road, so, yeah. Yeah. Smart, eh. Eh, just lazy.
[00:07:24] Anchor Point Podcast Host - Brandon Dunham: Really helps me edit faster.
[00:07:28] Lucas Garrett - Land Sharks Running Company: Uh, yeah, we, yeah, I mean we, the editing is, I'm learning all about it,
[00:07:32] Anchor Point Podcast Host - Brandon Dunham: dude. It's, it's, yeah, it's very time consuming, but I've kind of gotten some efficiencies going there, but, yeah. Well, but anyways, besides that, uh, ladies and gentlemen, welcome back to another episode of the Anchor Point Podcast.
[00:07:44] Anchor Point Podcast Host - Brandon Dunham: Today on the show I've got my buddy Lucas Garrett, with Land Sharks Running Company. How you doing today, man? Good. How are you doing? Excellent. Excellent. Uh, busy, which is a good thing. What that Yeah. New day job and, uh, yeah, we're [00:08:00] crushing it. So
[00:08:00] Lucas Garrett - Land Sharks Running Company: what about you, dude? Uh, same. I mean, lots of awesome things are happening.
[00:08:06] Lucas Garrett - Land Sharks Running Company: Um, so we're busy. We're, it's a good kind of busy, so I'm very thankful, uh, to be busy. But, uh, I'm excited for one day when it's not busy and I can take a deep breath, but at the same time, uh, I like it after it, so it's kinda nice.
[00:08:20] Anchor Point Podcast Host - Brandon Dunham: Nice. So tell us a little bit about yourself, man. So what's your background?
[00:08:24] Anchor Point Podcast Host - Brandon Dunham: Like? How'd you get into the running coaching, uh, world? How'd you start your company? Take it.
[00:08:30] Lucas Garrett - Land Sharks Running Company: Uh, absolutely. So, kind of I'll give you a little background about how running started. Uh, when I was in high school, I was actually an offensive lineman, so I was a bigger dude, uh, and I wanted to be faster. And so I went to the track and asked the coach, Hey, can, can I run?
[00:08:43] Lucas Garrett - Land Sharks Running Company: And he said, no, you're too big to run. And I just remember the feeling I had when he did that. And I was like, man, that's, that stinks. So I dropped 60 pounds, got into it, junior college, started running, got the triathlon club, uh, did this whole thing, got my bachelor of science in kinesiology. Uh, [00:09:00] really fell in love with how the body moved.
[00:09:02] Lucas Garrett - Land Sharks Running Company: Uh, ultimately, uh, stopped pursuing that and went into the fire service. Worked in the fire service for, uh, six and a half years. Um, Cal fire for three, two and a half or three. And then worked for the City of Lodi Fire Department for about three and a half years. Uh, and then I resigned, uh, and I do this full-time, uh, pursuing a passion of helping people move and, uh, motivating through movement.
[00:09:25] Lucas Garrett - Land Sharks Running Company: So that's kind of a. A little backstory about it. Nice. I dunno if that answered your
[00:09:28] Anchor Point Podcast Host - Brandon Dunham: question. Oh, absolutely, man. So you got a passion project going, hun. You moved out of fire and you've done both structure and wildland, so you're very familiar with how much we run.
[00:09:41] Lucas Garrett - Land Sharks Running Company: Oh yeah. Oh yeah. Yeah, man, it's so, I think you run a lot when you are, oh, go ahead.
[00:09:48] Lucas Garrett - Land Sharks Running Company: No, I think you, you, you run a lot in the beginning and then maybe not run as much as you should or want to and then you run. Yeah.
[00:09:57] Anchor Point Podcast Host - Brandon Dunham: Oh yeah, man. And that's the thing too. I think it's [00:10:00] important that we have a discussion like this and have a professional who's educated in the context and the subject of running on the show.
[00:10:07] Anchor Point Podcast Host - Brandon Dunham: This particular point, uh, this particular time of year because everybody's starting to come on for the season. Everybody's just probably getting their ass kicked right now, doing hell week, and it's not going to stop until the end of the season. And then you might have some recovery, but then you have to train for next year.
[00:10:23] Anchor Point Podcast Host - Brandon Dunham: So, With that, let's talk about what you specialize in with Lan Sharks.
[00:10:30] Lucas Garrett - Land Sharks Running Company: So, uh, I, anywhere from Elite to off the couch is where I specialize. Um, generally I have a, let's say an equation or a theory, uh, that I believe, uh, produces results. And my result is ultimately trying to get you to the start line healthy, um, and happy.
[00:10:48] Lucas Garrett - Land Sharks Running Company: So as long as I can do those things, uh, plus being injury free, uh, then that's, that's a bonus for me. I don't think people realize, uh, how hard it is to train extremely hard and get to the start [00:11:00] line injury free without any problems. Uh, and so ultimately my goal is to have a relationship with my, my client in such a way that we can work to accomplish that goal together.
[00:11:10] Lucas Garrett - Land Sharks Running Company: So that's kind of it. Do
[00:11:11] Anchor Point Podcast Host - Brandon Dunham: you take the more one-on-one approach and kind of optimize each individual or do you do group as well?
[00:11:18] Lucas Garrett - Land Sharks Running Company: So I do both. I think that, um, the, however you wanna call it, the benefit of having a one-on-one coach versus just let's say a plan that's out there. A plan is great, but everybody's different, kind of how we talked about earlier.
[00:11:30] Lucas Garrett - Land Sharks Running Company: Uh, but having that one-on-one coach isn't just helping you be a better runner. They're having a relationship with you and that relationship understands that you have kids, you have a job, uh, they understand that life stresses happened and so that one-on-one is super valuable and important, um, but we don't need to take for granted the fact that just moving, um, at a decent pace sometimes is gonna be a, the best thing for you.
[00:11:55] Lucas Garrett - Land Sharks Running Company: So just all that in general. Oh, absolutely.
[00:11:58] Anchor Point Podcast Host - Brandon Dunham: Now you [00:12:00] mentioned running without injury and injury avoidance. So, I know everybody is terrified of getting injured, especially if you're a wild land structure firefighter, right? If you're in any firefighter or someone who just relies on their body to do their job, it doesn't matter if you're a construction worker.
[00:12:15] Anchor Point Podcast Host - Brandon Dunham: It doesn't matter if you're a a, a cop, an l e o, I mean firefighter. It's all very body driven industries, right? We work with our hands, we work with legs, we rely on our bodies, and I know a lot of people out there have to suffer with injuries. So how do we, what's like your recipe for identifying like potential injuries?
[00:12:34] Anchor Point Podcast Host - Brandon Dunham: Like is it just pacing? Is it, what is it, man? Like listening to your body?
[00:12:40] Lucas Garrett - Land Sharks Running Company: Uh, I mean, that's the most basic way to kind of do that, is to listen to your body and to know the difference between, Hey, I have a calf, this kind of a calf, tight calf, or like a little bothersome in the calf. And the fact that when I run, it feels like someone's stabbing me in the calf.
[00:12:54] Lucas Garrett - Land Sharks Running Company: Uh, so listening to your body in that way. Uh, but ultimately I think, um, the [00:13:00] best way to do it is to have a plan, uh, achieve that plan, uh, but prioritizing rest. So, Steve Magnus is a, a really famous, uh, running coach and, uh, author and has a really cool couple books calling Dune Hard Things and Peak Performance.
[00:13:15] Lucas Garrett - Land Sharks Running Company: Uh, and in those books he stresses stress plus rest equals growth. Uh, so a lot of times I like to remind my athletes that if we want our biceps to get bigger, right, we're gonna do some bicep curls. We're gonna break apart that muscle, but it's not gonna get bigger and or better or stronger unless we give it rest.
[00:13:34] Lucas Garrett - Land Sharks Running Company: Um, when I've talked to other coaches and we're trying to, uh, he's expressing the importance of what a professional athlete may be versus an everyday person like me might be, uh, the professional athlete gets paid to recover. We naturally don't get paid to recover. So, I might use, going to work as my recovery or, uh, going and doing something with my kids or yard work as my recovery.
[00:13:57] Lucas Garrett - Land Sharks Running Company: When you might have a professional athlete who's [00:14:00] doing the sauna, the ice bath, the compression shorts, uh, rolling out, stretching, doing all these things. Um, so, uh, if you wanna relate professional athlete to a firefighter anyway, uh, the biggest thing is that firefighters are, they need to know that they're actually, uh, a professional athlete.
[00:14:18] Lucas Garrett - Land Sharks Running Company: So you need to prioritize that rest and do those things appropriately to kind of help you with injury prevention. We can dive into that for a long time, but that's kind of just a blanket
[00:14:27] Anchor Point Podcast Host - Brandon Dunham: statement. Oh, flood. Flood the airwaves with all of the knowledge, man. Cuz recovery is one of those things that's oftentimes overlooked, especially in the tactical athlete.
[00:14:36] Anchor Point Podcast Host - Brandon Dunham: And I know some people love that term. Some people hate it, some people are indifferent to the term tactical athlete, but. I don't really under, I don't really know what else to call wild land firefighters or firefighters in general besides tactical athletes or like you said, professional athletes. So, mm-hmm.
[00:14:52] Anchor Point Podcast Host - Brandon Dunham: Let's go down the deep path. The deep end of recovery. Take it away, man.
[00:14:58] Lucas Garrett - Land Sharks Running Company: Sleep. [00:15:00] Sleep. Uh, that, that's where you start. I mean, uh, when I was in, in, I think you, you brought it to the point when we first started talking about how, you know, it's hell weak right now. Everyone's kind of getting their ass kicked and doing all these things.
[00:15:13] Lucas Garrett - Land Sharks Running Company: Um, there, I'm not saying slow down, I'm saying beat your operators, uh, be the first person to, uh, volunteer for the all the things you're gonna be doing. Uh, but at the same time, when, when you are, when you're done with the fuel that you're putting in your body, the type of food that you're eating, uh, the rest, the water, the hydration, all those things are so valuable and important that we take it for granted.
[00:15:35] Lucas Garrett - Land Sharks Running Company: I think that a lot of times when we're doing these things, uh, we always look for that quick fix or supplement. Someone's like, Hey man, I want to take zm h I wanna take creatine, I wanna do this, I wanna do that. Um, when, if we just prioritize sleep. Sleep is where a lot of stuff is produced. You know, you're getting your actual HG human growth hormone that's being produced in that first part of your sleep.
[00:15:56] Lucas Garrett - Land Sharks Running Company: If you prioritize sleep, it's like taking steroids. So if you wanna take [00:16:00] steroids, go to sleep and prioritize it. Have a um, a routine. Do these things. Uh, make sure that you're not drinking water too late, close to bed. Cause then you're gonna be up peeing all night. Uh, make sure you're stopping having caffeine intake.
[00:16:12] Lucas Garrett - Land Sharks Running Company: When I was on probation, I was having two bangs a day. Oh shit. I didn't sleep. Yeah, I was, it was terrible. I would have a bang in the morning because we didn't sleep all night. Cause we were up all night. And then I would have to be, I didn't have to, I got to be the first person to wake up. And being there, making sure the coffee was made and the dishes were done and everything was clean.
[00:16:29] Lucas Garrett - Land Sharks Running Company: And then we'd get ran all day, and then we'd train all day and I'd be, and I had a captain who would have an energy drink at like three in the afternoon so he wouldn't go to bed till like two in the morning. So I'd be the last one. Uh, it was just like a, a vicious cycle. And I caught myself just like, Ugh, mental fat.
[00:16:44] Lucas Garrett - Land Sharks Running Company: Like everything, every kind of fatigue you can think of I had. Uh, and so, uh, just finding a way to, uh, prioritize sleep is gonna be the best way to kind of do that. And then, let's say sleep's at the top. And, uh, food, nutrition, hydration. How are [00:17:00] you doing that? Eating real food more often. Eating sometimes more than you think you need to eat.
[00:17:04] Lucas Garrett - Land Sharks Running Company: Um, replenishing the stuff that you're using. So not only as you're working, I would just have snacks in my pocket and uh, and so when I would be working, I would take like a second and just throw stuff in my mouth and eat so that I can work longer. Cuz you're ultimately using that as a fuel source. Uh, so doing that and then making sure you're hydrated.
[00:17:21] Lucas Garrett - Land Sharks Running Company: I know that in Cal Fire, I don't know about other w places, but they're always like, Hey, three waters to every Gatorade kind of thing. Making sure that you're not getting overdone. Uh, there's just a lot. I mean that's just a, a huge ticket item. So my biggest thing for recovery, sleep, the nutrition and then we can go down another road about a bunch of other stuff, but, we'll, I'll
[00:17:42] Anchor Point Podcast Host - Brandon Dunham: just stop there.
[00:17:42] Anchor Point Podcast Host - Brandon Dunham: Keep it going. Dude. That's is important stuff cuz I was a huge proponent of recovery. Um, I. Targeted recovery when I was, when in the fire, uh, industry, when I was, uh, working, especially when I was, uh, on the, uh, in, in Doyle, well, on my engine crew. And like we've developed a pretty, a bitch and [00:18:00] PT program out there.
[00:18:01] Anchor Point Podcast Host - Brandon Dunham: Mm-hmm. And, uh, people weren't getting hurt. And I think that's like a telltale sign of what's effective, uh, in the long run, as long as people aren't getting, you know, fucked up with during the time that they're trying to recover, or, you know, they're trying to train to be optimized in the jobs that's, that's, that's successful in my book.
[00:18:19] Anchor Point Podcast Host - Brandon Dunham: Right. So what else do we have that's in the recovery frame?
[00:18:24] Lucas Garrett - Land Sharks Running Company: Uh, let's talk about, uh, the actual work that you're doing. I was a coach at a CrossFit gym and, uh, just seeing that and the relationship between that and the fire service, I think that some of those high intensity interval training workouts are really good if you're working for a short period of time and then you need to do some stuff right afterwards.
[00:18:42] Lucas Garrett - Land Sharks Running Company: Like we do salvage an overhaul, so we'd fight a fire for 15 minutes or five, 10 minutes, whatever it was, and then the actual work started pool ceiling doing all these things. Uh, but if you didn't have that ability to kind of go balls to the wall and then have like this moderate state, you'd have to fill out your, the ba or your bottle all the time, and you would just be [00:19:00] worthless if you're on the side of a hill and you're scratching line or you're doing something.
[00:19:04] Lucas Garrett - Land Sharks Running Company: And you just freak you got knocked out because you were maybe using something a little too hard to scratch the line too long or on the chainsaw for too long and you went through three tanks of gas and you were just too much pride. But then your captain has to call on the radio like, Hey, we got, uh, firefighter Garrett's down.
[00:19:19] Lucas Garrett - Land Sharks Running Company: We can't do this kind of stuff. Um, the type of training that we're doing, uh, is important. So, uh, this is where I kind of nerd out is this whole. Zone two, um, thing that a lot of people like to talk about, but they don't necessarily understand why they're doing zone two. Um, zone two just gives you this huge pool that you can actually pull energy systems from by using what you're producing in this anaerobic area.
[00:19:46] Lucas Garrett - Land Sharks Running Company: And then it's using it as a fuel source. So you're just prolonging your ability to work. And, uh, what we're doing in the fire services, you're just trying to find the best way and the longest way to work. And if we can find the energy systems [00:20:00] and the, um, fuel source that do that, you're gonna be a better firefighter.
[00:20:04] Lucas Garrett - Land Sharks Running Company: Uh, people are gonna wanna work with you cuz you're able to work for a long period of time and then recover fast. So, uh, prioritizing recovery, but also knowing that the types of training that you're doing is going to help you be a better individual on the fire line, on the fire scene, whoever else you're kind of gonna.
[00:20:21] Lucas Garrett - Land Sharks Running Company: I gotcha.
[00:20:21] Anchor Point Podcast Host - Brandon Dunham: So usually like those, those two different pathways, those an I guess aerobic pathways, you would say
[00:20:28] Lucas Garrett - Land Sharks Running Company: Aerobic and anaerobic? Yeah. Yeah. Oh,
[00:20:30] Anchor Point Podcast Host - Brandon Dunham: I guess, uh, I guess what I'm trying to get, those energy pathways, there's what, three of them? Three primary ones? Mm-hmm. Yeah. Mm-hmm. So that short burst of energy, that's gonna be like your, your weightlifting, you're like going for one rep max.
[00:20:44] Anchor Point Podcast Host - Brandon Dunham: Right. That's gonna be the fastest release and the easiest to recover.
[00:20:48] Lucas Garrett - Land Sharks Running Company: Right. Uh, like 10 to 12 seconds. It's not the easiest to recover. Uh, but like if I were gonna implement them on a training plan, I might give you a 10 to 12 second burst, like let's say a [00:21:00] hundred meter sprint. But then I'm gonna give you a long period of recovery, uh, because it takes a lot longer to get that fuel source ready to go.
[00:21:07] Lucas Garrett - Land Sharks Running Company: Just add. Gotcha.
[00:21:08] Anchor Point Podcast Host - Brandon Dunham: Okay. What about that second one?
[00:21:12] Lucas Garrett - Land Sharks Running Company: So that second one that you're talking about, I like to vision every, in my eyes, I'm looking at kind of running, so we're looking at 800 and below. Uh, what people don't understand is that whenever you're using any fuel source, you're gonna use all three fuel sources.
[00:21:24] Lucas Garrett - Land Sharks Running Company: So even though if you're trying to prioritize one fuel source, you're gonna use another one. Uh, and what I find important is that you're not just, um, implementing it in a way that, uh, is your way to do it, or in running or in firefighting. I literally, I just pulled these books outta my backpack cuz at the moment they're going over all this stuff and I mean, I don't know if I'm allowed.
[00:21:43] Lucas Garrett - Land Sharks Running Company: This book is m m a conditioning Who, who Reads, I'm a runner. Fighting anybody and then the inner game of tennis. Um, they're just different kind of coaching methodologies that you need to know that they're all gonna tell you these kinds of things that are gonna give you information. I don't, I don't know everything, uh, but there are people out there that know a lot [00:22:00] more than I do, but I can kind of get that information in and try to regurgitate it.
[00:22:03] Lucas Garrett - Land Sharks Running Company: But yeah. So you were talking about the creatine phosphate, the glycolytic, and then oxidative kind of different types of, couldn't
[00:22:09] Anchor Point Podcast Host - Brandon Dunham: remember. It's been a long time since my CrossFit level one. Oh, there,
[00:22:14] Lucas Garrett - Land Sharks Running Company: there you go. But when you're using different types of fuel sources, they're all gonna be integrated into one.
[00:22:19] Lucas Garrett - Land Sharks Running Company: And I mean, uh, over time you're gonna go through all of them. When I'm doing any type of training plan or training thing, you can find ways to have a, let's say a, a 22nd or a ten second bout, but I'm gonna have a longer bit of rest so that I can fully get that regenerated to go again. And then if I'm gonna do like oxidative, right, which is the longer one where we're breathing it in and we're getting that CO2 out, those kind of different types of.
[00:22:43] Lucas Garrett - Land Sharks Running Company: Exercises are what I value because having more of that and better functioning ability, let's say like your capillary uh, or your capillary density or all these things that you have, your mitochondria function, you're gonna be able to use that oxygen, use that lactate that's produced in a different type of [00:23:00] energy system as a fuel source, and it's just crazy how it all works out and how your body just uses these things.
[00:23:06] Lucas Garrett - Land Sharks Running Company: Have you heard of lactic acid, like being a bad thing? Mm, I mean,
[00:23:11] Anchor Point Podcast Host - Brandon Dunham: now that I understand like a, a ba a bit of baseline science behind the, the utility of lactic acid, it's changed my perceptions. But everybody, and me included, I mean, I still, I still have that perception of like lactic acid being. Directly concept, like directly correlated to like soreness, right?
[00:23:29] Anchor Point Podcast Host - Brandon Dunham: Oh, you just gotta work the lactic acid outta your muscles. So let's, if you wanna get into that, I mean, yeah,
[00:23:35] Lucas Garrett - Land Sharks Running Company: explain that. That's, uh, I mean, that's my favorite thing to talk about because I, I was under the impression, I remember when I ran, uh, cross country or track at my junior college, um, we would talk about lactic acid buildup and we were trying to do all these things.
[00:23:48] Lucas Garrett - Land Sharks Running Company: So lactate, lactate, and then you actually have a hydrogen molecule that's in there, that's what's causing the acidity. The lactate is actually a good source of fuel. They're trying to figure out all these things and finding new ways that lactate is [00:24:00] actually a good thing and you're using it as a fuel source, so you can take it in with pyruvate and doing all these really cool things, how it breaks down and gets funneled back into, let's say this factory called the mitochondria, kind of produced, backed out.
[00:24:12] Lucas Garrett - Land Sharks Running Company: And you can use as a atp so you can actually have another muscle contraction. So what I'm trying to do in my type of training philosophy in the fire service or in, uh, triathletes or runners and doing all these things is find a way to, uh, be the most or the best functioning, uh, athlete for a longer period of time.
[00:24:31] Lucas Garrett - Land Sharks Running Company: Like I said from the beginning, we're trying to build from that pool. I want you to have such a vast, um, what's it called? Variety of fuel to pool From that you can work for a long period of time. Uh, someone way smarter than me, uh, his name's Chris Hinshaw. I don't know if you know Chris Hinshaw from the robot capacity.
[00:24:47] Lucas Garrett - Land Sharks Running Company: He's a big CrossFit kind of endurance guy. He had a really good, um, analogy for it. And so he did a revolver, so like a little gun, and in the middle you had a, a fast twitch muscle and [00:25:00] around that fast twitch muscle. Let's say you only had, let's say you had all this slow twitch. You had 30 slow twitch muscle around that one fast twitch, right?
[00:25:08] Lucas Garrett - Land Sharks Running Company: And then there's me on the other hand, I'm over here. And I have a fast twitch in the middle, but I only have like two or three slow twitch muscles. Let's say we start working in the field. I'm starting to use a chainsaw, whatever. I go through my two slow twitch muscle fibers that I'm thinking about. I go back to go regenerate from that slow twitch.
[00:25:24] Lucas Garrett - Land Sharks Running Company: I can't do it. I go into my fast twitch, boom, I'm done. I'm fatigued. I'm a T-Rex, right? You get those cramps from being on the chainsaw too long. Yes, I'm sitting there and I can't do it anymore. You, on the other hand, are on your third tank of gas working the chainsaw and the Manzanita like mofo, right?
[00:25:38] Lucas Garrett - Land Sharks Running Company: You're just going to town on it and you're like, how's this guy able to do this? It's cuz you have these slow twitch muscles. So you have 'em, and then they're around this whole little, remember, this is a fast switch we're going around. You're going slow twitch, slow twitch, you're going back around. By the time you get back to your 29th, 30th soil twitch, you're able to use that fuel source that you've been producing again, and you're gonna go, you're not gonna get to that fast twitch yet.
[00:25:59] Lucas Garrett - Land Sharks Running Company: You're not gonna get gas. [00:26:00] You're not gonna get Gased out. And so you're able to do these things for a lo longer period of time. And you saw this in CrossFit, you saw CrossFit athletes, um, they would be really good at Fran. Mm-hmm. Like two minutes or three minutes, and then you would put 'em in a tent, a 15, maybe 20 minute workout, and they're just done.
[00:26:16] Lucas Garrett - Land Sharks Running Company: And you're, or you throw
[00:26:17] Anchor Point Podcast Host - Brandon Dunham: MUR at 'em and they're just going
[00:26:19] Lucas Garrett - Land Sharks Running Company: Taco. Yeah, yeah, exactly. It's like, what are you doing? Uh, but if they had done some different types of training, like sitting on a bike for 45 minutes at 200 watts at a lower heart rate, uh, if they'd done these other things like going for a slow easy jog, but actually going for a slow jog, not being that competitive person that they might, because they're in CrossFit, they're doing these other things, uh, where they're like, Hey, I, I'm gonna beat everybody.
[00:26:41] Lucas Garrett - Land Sharks Running Company: Uh, and so in, in doing, If we change the mindset and the framework of these training plans, we can make them better individuals, not only, uh, on the fire line, but in life. And so that, um, when we're getting people to be, uh, firefighters, right? I don't know how long you've been a, a firefighter, how many years you've been one, but it's [00:27:00] not the first year.
[00:27:00] Lucas Garrett - Land Sharks Running Company: It's not the second year. It's trying to get to the 30th year happy and healthy so that you can maintain that relationship later after you're done. So you can continue to do whatever it is that you love after you retire. So that, that was a big, we went really down deep into that one. But that's my, my passion.
[00:27:18] Lucas Garrett - Land Sharks Running Company: Yeah, that's what I get into it. Well,
[00:27:19] Anchor Point Podcast Host - Brandon Dunham: what's the, that's the thing though. I think it's, it's good to have that kind of, uh, eye-opening discussion, especially to a lot of people that are getting into, you know, their next season of fire because it's not about what's right in front of you. It. Yeah, it's, it's about making it to, you know, you're 25 and out, or you're 20 and out and not having a fucked up rotator cuff or absolutely blown out knees and all that stuff, man.
[00:27:42] Anchor Point Podcast Host - Brandon Dunham: Mm-hmm. And we're very prone to injury. And also, I think that's added, uh, I, let me rephrase that. We can become prone to injury because of the cost and go, go, go, go, go. Right? We are not very good at recovery, but also at the same time, we don't quit because we're [00:28:00] super competitive. So that, that CrossFit like competition thing, especially along, like, along the lines of crew life, that's a very real thing.
[00:28:08] Anchor Point Podcast Host - Brandon Dunham: So, I
[00:28:09] Lucas Garrett - Land Sharks Running Company: mean, well, absolutely. Yeah. Yeah. I'm, I'm undefeated up any hill in California with my crew or anyone in Cal fire. That was my plan of fame. Right. I was the first up the hill every single time, and if anyone beat me, no one beat me because I would either die or I would beat them up the hill. And that was my, my thought process.
[00:28:26] Lucas Garrett - Land Sharks Running Company: I had actually just recently given a little, uh, seminar at a, a local CalFire camp and the Ponderosa crew, if you're out there, fantastic work. Uh, another level, they're the tip of the spear. They're doing awesome stuff. Um, but they brought me in to kind of talk about these things, uh, to help them so that they can produce the best crew out there so that they're not the best for the first 15 minutes, they're the best for the whole 24 hour shift that they're on, or whatever shift pattern that they're.
[00:28:52] Lucas Garrett - Land Sharks Running Company: Uh, I was going through all my pictures cause I was putting together a slideshow for them, and I found a picture of my old crew from Riverside. I [00:29:00] worked at Riverside for about a year and I had a solid crew. I had, that was my first season ever. I had amazing senior firemen. I had really good firemen that I was coming up with.
[00:29:08] Lucas Garrett - Land Sharks Running Company: And one of them on the pitcher that I found was Kelly Wong. And Kelly Wong, uh, a year after this picture was taken, was killed, um, during a training. The, the fact is the picture that was I was looking at, he was in it a year later. The next picture I found is me at his funeral. And so it just shows you how close, um, the person next to you is that you might not know if they're gonna be there the next year.
[00:29:33] Lucas Garrett - Land Sharks Running Company: So I wanna start with that. Uh, if what I wanna say to that crew that's getting after it, I, I will never tell you to, to not be competitive and not to be the first person up the hill. Uh, because that's, that's something you should always strive for. If I, my none of my operators, I would not let my operators beat me.
[00:29:52] Lucas Garrett - Land Sharks Running Company: I would not let my chief beat me. I would not let my captain beat me up the hill. I believe that's a good thing to do, to [00:30:00] attempt or to try to do and to be the best that you can be. I'd always be the first person to volunteer because I wanted to be the person who was getting after it and going. So I'll never tell anybody not to do that.
[00:30:10] Lucas Garrett - Land Sharks Running Company: What I am telling people to do is that if we are going to have a method of training of, uh, let's say this is another little word or quotation marks says 80 20, 80% of the time we're gonna be doing kind of easy, moderate stuff to lower heart rate training, and 20% of the time we're getting after it, the 20% of the time.
[00:30:29] Lucas Garrett - Land Sharks Running Company: Make that a competition where you're trying to be the best, you're trying to be the fastest. Don't do that every single day that 80% of the time, let's find a different target for you to do that. Let's find it. Who can stay on a, a bike and hold watts of 200 at a lower heart rate for the longest period of time without falling off, without getting their heart rate up?
[00:30:47] Lucas Garrett - Land Sharks Running Company: I'm gonna be better a aerobically gifted because I planned out that way and I changed the target of my workout to do that, but I'm still winning, right? It's cuz I was able to do it for a longer period of time. So if you and I were [00:31:00] on the bike next to each other and you're able to hold the 200 watts and keep a heart rate of 1 48 or whatever, and you're able to do that for an hour, and then I can hold 200 watts and I can only do it for 30 minutes and now my heart rate's through the roof, you beat me and you're the better athlete in that kind of scenario.
[00:31:17] Lucas Garrett - Land Sharks Running Company: So let's change the framework. Of our competition. Um, if we're always getting our ass kicked, we're always doing these things continuously. We're not allowing ourselves to fully recover, then we're just gonna be adrenal fatigue. We're gonna be completely wrecked. We're gonna be in a bad mood. Our sex drive's gonna be off, our hormones are gonna be all messed up.
[00:31:37] Lucas Garrett - Land Sharks Running Company: You don't wanna be that person that comes home and is like, you wanna be that ho person that comes home to your kids. You're feeling ready, you're feeling ready to go. You're a good father, a spouse, partner, whatever you are. Uh, so you don't just do it for that, you do it for the other part. I don't know if that kind of answered your
[00:31:53] Anchor Point Podcast Host - Brandon Dunham: question, but that was just, I think what I was trying to allude to is like the, uh, especially in the wildland, especially [00:32:00] hotshot crews type two IA crew, um, I, I think the thing I was trying to allude to was, but we embrace like a suffer culture and I understand the utility of being able to suffer through some gnarly crap and like be able to still put out work.
[00:32:18] Anchor Point Podcast Host - Brandon Dunham: Under austere environments. And that's sometimes re trying to be replicated in, uh, training in PT programs, but I think that there's a better way to do it. What are your thoughts
[00:32:29] Lucas Garrett - Land Sharks Running Company: on that? Um, so, uh, again, um, Steve Magnus has a book called Hard Things, uh, and in this book he quotes a story about a football camp where this coach.
[00:32:44] Lucas Garrett - Land Sharks Running Company: Took his crew or let's just call his crew to this camp. And uh, they went with, I don't know how many I'm making these numbers up. They went with 70 people. They came back with 25 people. Uh, and then a few years later they ended up winning the state championship. [00:33:00] They attributed the winning that state championship two or the national championship, whatever it is, to that hard football camp.
[00:33:09] Lucas Garrett - Land Sharks Running Company: So when I was in football in high school, we were, you remember the Titans, like blue is no longer tired, north thirsty. That whole line, like that culture is in, in high school football. Right. And uh, it's also in the fire service, so enmity. But they attributed to that really hard, super hard football camp.
[00:33:28] Lucas Garrett - Land Sharks Running Company: When they come back to it, they found out that the only people that. That made it through that football camp that were still involved. Were only three. And the people that were really good were the red shirt freshmen who didn't even go to the football camp. And then the people that didn't make it from the football camp were actually all Americans, and they ended up being professional athletes.
[00:33:46] Lucas Garrett - Land Sharks Running Company: So the football camp itself wasn't the thing, it was just the timing of everything. And so they miscalculated this whole thing because they thought it was this one super hard, like, I'm gonna grind you to the bone kind of camp. When ultimately it was at that, and it probably [00:34:00] hindered their experience, but that's where this culture started.
[00:34:02] Lucas Garrett - Land Sharks Running Company: And so in the fire service, uh, I was told that their goal was to make me quit every single day if that was a goal. Uh, because they wanted me to earn my respect or earn their respect. And I a hundred percent agree with it because your life is on the line. You don't want someone that's gonna be there to say like, Hey, I, I'm not gonna, I don't wanna do this anymore.
[00:34:20] Lucas Garrett - Land Sharks Running Company: It's too hot. Like, you don't want that person behind you. No, you don't. Um, you don't. But. You need to know and prioritize that as I'm doing those things. Um, and that culture that's in there, to be a bigger person, to know that maybe that isn't the best way to produce firefighters, that there are other ways that we can make that firefighter a better individual and a better firefighter in general.
[00:34:46] Lucas Garrett - Land Sharks Running Company: Look at it as individual. That person will be able to work more. They're gonna be there on the line cause they're not gonna be injured. Uh, they're gonna be, uh, healthier. Their mental status is gonna be great. They're not gonna break down in stressful situations, [00:35:00] all because we kind of took a step back and we looked at the bigger picture of this person's career for a long period of time.
[00:35:07] Lucas Garrett - Land Sharks Running Company: Uh, I feel like I I am like going around your question without answering it Exactly. And I can't put my, uh, how am I, I don. So am I closer? Feel like I'm closer? Yeah.
[00:35:19] Anchor Point Podcast Host - Brandon Dunham: And yeah, and um, I mean, I guess I'm just trying to get into the next topic with that, with that conversation of like preventing injuries and especially if you're a leadership on the crew, if you're a squatty mm-hmm.
[00:35:29] Anchor Point Podcast Host - Brandon Dunham: Or the crew boss or the superintendent or whatever. Or even the, you can even lead from the bottom on this one. Uh, if you're just a regular firefighter, right? Mm-hmm. Lowest of the, of the organizational chain, right? I mean, reading the room, I think that's kind of imp important as far as preventing injury.
[00:35:46] Anchor Point Podcast Host - Brandon Dunham: Now not every two individuals are going to be the same, and it's not a one size fits all kind of PT program. And we, we need to be aware of that. And of course you've already said that. Um, but as far as reading [00:36:00] the room, so to speak, what are some tips and tricks that you have for the leadership out there to identify like, Hey, my crew's dragging ass.
[00:36:06] Anchor Point Podcast Host - Brandon Dunham: Are we overworking 'em? Are we under recovering them? Or what are we doing here?
[00:36:13] Lucas Garrett - Land Sharks Running Company: I think it's a humility, um, I think is a big one. And that's just in everything that you do. I'll never say that I know everything, and if I do, you don't listen to me because if anyone ever tells anybody that they, they know everything, they're wrong because there's always another way.
[00:36:28] Lucas Garrett - Land Sharks Running Company: There's, they might be right, but there's another way that someone else might be right as well. Uh, so in, in, in that framework, humility, um, a prime example is, uh, someone had contacted me and said, Hey, I cannot, uh, last that long on these runs. I'm getting wrecked by these kids. Like, what is wrong? And I said, I talked to this person and I said, okay, well let's see what you're doing.
[00:36:53] Lucas Garrett - Land Sharks Running Company: Like, what do your runs look like? And he goes, I run three miles every day at a seven minute mile pace. He's probably really good at that. [00:37:00] Okay. That's it, right? That's it though. So, uh, yeah, so I, I read a book by Matt Fitzgerald called 80 20 and, um, in this book he had talked about, um, Running a seven minute mile, three miles every single day and not getting any better.
[00:37:14] Lucas Garrett - Land Sharks Running Company: There's two different, um, stresses that we're trying to hit. So I'm going off on topic. Let's talk about, answer your question. Uh, the humility with a captain, understanding that maybe they, their version might have worked for. One group last year, or 2000 nineteens group. But this group is a little bit different and we need to mold and find a way to make this group better.
[00:37:38] Lucas Garrett - Land Sharks Running Company: And a good leader would be able to admit or take a step back and see that there's a difference in quality or a difference in training methodology that is gonna help, um, progress their crew. It's not a bad crew. It's like, it's not a bad kid, it's a bad parent. So if you take it the same way, you can't get mad at the child for being a jerk, it's probably because of their parents.
[00:37:59] Lucas Garrett - Land Sharks Running Company: So if [00:38:00] you look at a captain or lieutenant or uh, any cadre that's out there, if they're able to ask for help and maybe an area that they don't really specialize in, uh, then they're probably gonna have a better crew. So if I don't know too much about ropes or heavy rescue and all that stuff, I'm gonna bring in someone that's really good at ropes, at heavy rescue so that I can learn and also my crew can learn, uh, if I'm not great at, um, let's say wildland.
[00:38:26] Lucas Garrett - Land Sharks Running Company: I'd go learn from the best wildland out there. Uh, but I might not be good at wildland, but I might be really good at structure, you know? So it's like you gotta find where, where you're, you're really good and you're not very good and be humble enough to ask for help. So I think that's my advice for people out there is, and that's what I like to, um, uh, lead I guess by by example, is to admit and be real with the people.
[00:38:54] Lucas Garrett - Land Sharks Running Company: Uh, and, and to let them know or understand that, hey, I don't know that answer, uh, but I will do everything I can to [00:39:00] find it for you and we can find it together and let's learn about this together.
[00:39:04] Anchor Point Podcast Host - Brandon Dunham: No, absolutely. I don't know if that helps. Yeah. And well, I think that's a two-way street too, cuz I think that the firefighter, we get into this culture of like, never quit this never quit culture, which is admirable.
[00:39:14] Anchor Point Podcast Host - Brandon Dunham: It's, it's great, it's what keeps us alive, right? Mm-hmm. It's what keeps us together in shitty situations. However, You have to have a real discussion with yourself. Cuz I mean, I've been guilty of injuring people during pt. I've actually given somebody rad and I kicked myself in the goddamn damn head every day for it.
[00:39:32] Anchor Point Podcast Host - Brandon Dunham: But the thing that, it was a blind spot for me with that whole situation was they were very much never quit. No matter what it was, they were built to never fail. And I, it was a, it was, it was a f a woman too, and she was one of the best damn firefighters ever, right? Mm-hmm. She kicked wholesale as during the whole, uh, PT program, but then she got injured because I had that blind spot that she could keep going and I wasn't reading the room.[00:40:00]
[00:40:01] Anchor Point Podcast Host - Brandon Dunham: So I guess I saying something too, you
[00:40:04] Lucas Garrett - Land Sharks Running Company: know, I, I think what you alluded to was that you were doing something that was hard or, and you knew that your crew would never be a never quit mentality. Um, and when we do that as, let's say a, a, a cadre or a captain, or. Whatever rank you are, uh, to understand, right?
[00:40:23] Lucas Garrett - Land Sharks Running Company: To know that she was that type of individual that was just gonna be like, I will die before I let you take me off of this hill. And she probably has something to prove. I don't know, baby. And so she's going to get it and she was just gonna get after it and she's gonna go for it, or he's gonna get it and he's gonna get after it.
[00:40:39] Lucas Garrett - Land Sharks Running Company: Um, at that point, let's say now that you've experienced that and you understand that, and I've learned that now you can go back to that same situation and we can look at the, the type of training that you were doing at that time, or let's say the type of workout. So I was doing, we're running up these hills, we were doing all these things, we were scratching lines, so whatever we were cut line, we were doing this, um, [00:41:00] we could still get a benefit from the type of, uh, what the outlook I'm gonna get.
[00:41:06] Lucas Garrett - Land Sharks Running Company: So the, the load focus or the training focus. So instead of being like, um, I'm going to do as many 100 meter repeats. Versus I'm going to run a 400 at the exact same pace within one or two seconds 20 times. So it's just ch changing the load focus or the training focus of the goal of the workout is gonna be the difference of doing that and being a good leader, a good captain is understanding where to grab your, your, your, I guess your athletes or your crew to lead them to that one spot.
[00:41:40] Lucas Garrett - Land Sharks Running Company: So understanding and that's what a good coach is, right? A good coach knows that I might have one athlete that could do 14 hours a week of training. He's a financial advisor, he's doing all these crazy things. He has two children and he, he works out for 15 hours a week on top of all these other things.
[00:41:55] Lucas Garrett - Land Sharks Running Company: Then I have another athlete that only works out an hour and a half total a week. They're [00:42:00] still getting better. Yeah, right. Uh, they're just at different levels. So
[00:42:04] Anchor Point Podcast Host - Brandon Dunham: yeah, that whole progression thing too, cuz I think a lot of things relate to running not only you kind of, you kind of talked about it earlier, you kind of hinted at it, but running.
[00:42:13] Anchor Point Podcast Host - Brandon Dunham: Directly translates to your hiking ability, to, your weightlifting ability, to your mental fortitude, your, your recovery. I mean, it's, it's, all these things kind of revolve around each other. It's not one specialty thing, it's, it's all of it put together. Right? Mm-hmm. So,
[00:42:31] Lucas Garrett - Land Sharks Running Company: oh, go ahead. Uh, as it seems like you're alluding to, uh, a, a good balance is gonna produce the best athletes.
[00:42:39] Lucas Garrett - Land Sharks Running Company: Uh, and so being aware of what that balance is, some people don't know. And, um, from a outside's perspective, a balance in one area might be great versus another area.
[00:42:48] Anchor Point Podcast Host - Brandon Dunham: Yeah, and that's the thing is like, I think the balance is kind of key cuz I mean, crews that just are only running, I mean, you're good at running, but what else can you do to, you know, throw into the mix?
[00:42:59] Anchor Point Podcast Host - Brandon Dunham: [00:43:00] Right?
[00:43:01] Lucas Garrett - Land Sharks Running Company: Yeah, you talk about what are you doing when you're throwing the philosophy? Like are you, are you doing cross body movements? Are you just running like, oh, I coach a, a kid's running club and in that running club we're going over, uh, everyone can go forwards and backwards or a lot of kids can only go forward.
[00:43:14] Lucas Garrett - Land Sharks Running Company: Not a lot of could go backwards. Uh, but we're doing a lateral movements. We're doing, uh, ply magics, we're doing broad jumps, we're doing these things. We're doing single leg isolation at such a young age because we're developing these skills in a fun way, like playing tag or lateral tag or doing these things that are gonna make them better individuals later in life.
[00:43:31] Lucas Garrett - Land Sharks Running Company: Uh, and so, and doing that and being aware of those things are super important. So I gotcha. So
[00:43:37] Anchor Point Podcast Host - Brandon Dunham: let's get back into the injury things. So I know a lot of, uh, people out there, they're concerned about shin splints and that's like the number one thing out there. I wanna say as far as like running, I wouldn't necess, what would you call it, an injury, would you say?
[00:43:49] Anchor Point Podcast Host - Brandon Dunham: It's an injury.
[00:43:51] Lucas Garrett - Land Sharks Running Company: Uh, so that's, that's a tough or deficiency maybe. Yeah, no, a hundred percent of deficiency. So it'd be a strength problem, uh, or just, uh, uh, like you [00:44:00] said, progression. So a load, uh, going too fast too soon or too much volume over a short amount of time. So there's stress fractures that happen.
[00:44:08] Lucas Garrett - Land Sharks Running Company: Um, there's shin splints. Uh, I've had all of them. And so, uh, I, that's probably my number one questions is like, Hey, how do I get rid of shin splints? And I'll say, I, I start with your feet. And so the f first thing I would talk about, and I said this at my last clinic, is that I'm not an Instagram influencer watching the sunrise, taking a video of myself with my shirt off, looking down at my feet, grounding to the earth or whatever.
[00:44:32] Lucas Garrett - Land Sharks Running Company: If that's what you're into, fantastic. But I am telling you to take your shoes off every once in a while and grab the grass and just see what that feels like. I'm trying to make my children. Athletes so that they can pay for their college and I can save some money. Uh, and so by doing that, I take them to parks, uh, and we run barefoot and we play tack.
[00:44:50] Lucas Garrett - Land Sharks Running Company: And so by doing that, I'm grounding them. I'm getting them to use the muscles inside their feet. It's actually a, um, a fire coach who's a coach who's paid to coach the fire [00:45:00] academy I was in. And he had us run sprints barefoot on this, uh, football field. And my feet had never been more sore in my life. So starting there, knowing that there's muscles and everything in there that are connecting you, that are connecting to your shins, your shin is actually.
[00:45:15] Lucas Garrett - Land Sharks Running Company: The reason why you're kind of doing that is you're trying to get this muscle to, or this bone to kind of straighten out. And you're trying to get these, all these muscles and your stability muscles in there, and they're over reactivating you. You're doing it too fast or you're stressing 'em out and you're doing this stuff and you haven't been doing mobility, you haven't been doing strength work with a band, you haven't been doing Dorsey Flex, you haven't been doing all these things to get your feet ready for it.
[00:45:34] Lucas Garrett - Land Sharks Running Company: And then you start increasing. So now I was, let's say I was 18, I was able to run 40 miles a week. Now I'm 28 and now I'm trying to run 40 miles a week. Oh, I've done that when I was a kid. Like I could do that now I'm a man. Uh, being understanding that you're not where you used to be and you have to build right back up to that appropriately.
[00:45:50] Lucas Garrett - Land Sharks Running Company: So understanding that you can't just go from zero to a hundred, you have to gradually go up. And that's why a coach is so important because they're gonna one hold you back [00:46:00] when you need to be held back. And they're also going to kind of lift you up when you're kind of feeling down. And so, uh, I get a lot of problems with these when I'm doing, um, Crazy stuff with, uh, with different kinds of athletes.
[00:46:12] Lucas Garrett - Land Sharks Running Company: And I'm like, Hey, like, what, what originated this? And they said, oh, I was running 10 miles a week, now I'm running 40 miles a week.
[00:46:18] Anchor Point Podcast Host - Brandon Dunham: Your collar. Yeah. Too much. Too fast. Yeah. So frequency, intensity, loading, I
[00:46:23] Lucas Garrett - Land Sharks Running Company: mean, abs Yeah, all of it. I mean, and, and starting let's, I mean, you and I talk about like shoes earlier.
[00:46:29] Lucas Garrett - Land Sharks Running Company: Um, something that's super important is. Once your feet are established. Right? And we, and let's say that you, you have, you developed the strength in your feet, you developed the strength in your calf and in your Shannon doing all these things, uh, you grounded yourself. You're doing mobility, and you were doing strength work, and you still have this problem and you're like, man, what is it?
[00:46:47] Lucas Garrett - Land Sharks Running Company: And you look down your shoes and they're from 2008 and you're like, yeah, I've had these same Nike suit. It's got like 200 senior miles on him. Yeah, exactly. There's a, there's a life of a shoe. Uh, I don't, I'm not saying like this shoe goes out and parties every Friday night. I'm saying that the [00:47:00] life expectancy of a shoe is anywhere from about 200 to 400, depending on the type of foam and durability that you have in these shoes.
[00:47:06] Lucas Garrett - Land Sharks Running Company: So if you look at these shoes and you start seeing wear and tear in the foam and the rubber on the bottom, you don't even see, you just see. Just smoothness. Uh, that's time for new shoes. Yeah. You can go to Fleet Feet, you can go to these other shoe stores that will legitimately scan your foot and they're trained to look at how your foot goes, a ground on the earth and feels all this stuff.
[00:47:26] Lucas Garrett - Land Sharks Running Company: And they will give you shoe, not give you, but they will, uh, give you a list of four or five shoes that will fit your foot appropriately. Cuz there's different types of foam. There's different types of, uh, coverage. There's different types of laces. There's different types of rubber on the back, stability, neutral, all these different types of shoes that you flat
[00:47:43] Anchor Point Podcast Host - Brandon Dunham: forward neutral.
[00:47:44] Lucas Garrett - Land Sharks Running Company: Like we can get into all this stuff. I mean, heel rise. I have people come up to me and they'll say, Hey, my, my achilles is busted. Or like, my heel hurts. I'm like, okay, cool. Like, what will we do? I'm training for a marathon. I was in. And I was like, all right, what was the drop on that? And they'll be like, uh, what's a drop?
[00:47:58] Lucas Garrett - Land Sharks Running Company: And I'll be like, okay, well the, the [00:48:00] distance from the foam on this bottom part to this front part, let's say it was eight millimeters. And they're like, yeah, but I got these shoes. They're Altas or Al Ultras or whatever they're called, and they have a really wide tow box. I'm like, cool, but that's a zero drop.
[00:48:11] Lucas Garrett - Land Sharks Running Company: So you went running 40 to 50 miles a week and a eight millimeter drop shoe. Now you went to a zero drop shoe, so now you just strain your cap. I'm not saying that a zero drop shoe is bad, I'm just saying going from a. To a zero is bad, go from eight to a six to a four, then maybe do a zero doing that appropriately.
[00:48:27] Lucas Garrett - Land Sharks Running Company: I mean, once you see like the shin splints progression, it relates to everything. If you wanna be, if you wanna lose weight, if you go from losing 30 pounds and then now you're, you lost it, now you're like, oh, now I weigh 33 pounds heavier. You're going on this up and down Oprah Winfrey diet. Right? You're doing these stuff because you didn't do it gradually.
[00:48:46] Lucas Garrett - Land Sharks Running Company: Everything in life takes a long, slow progression. It's simple. It's hard work, and it's hard to sell. So that's kind of, and I think that's a
[00:48:53] Anchor Point Podcast Host - Brandon Dunham: a good point too, man, because like a lot of people don't want to admit that there is no fast track. There is no fast, [00:49:00] easy way. There's no shortcuts when it comes to your personal fitness.
[00:49:02] Anchor Point Podcast Host - Brandon Dunham: I mean, if you look at people like take Ronnie Coleman for instance. Yeah. He's busted now. Dude is broke. Mm-hmm. Off. However, he was an Olympian champion. He was a champ. Right. He was the goat of weightlifting. Mm-hmm. But he dedicated his entire fricking life to that. Granted, he had some performance enhancers on board the entire time, but still, that was his thing, right?
[00:49:22] Anchor Point Podcast Host - Brandon Dunham: Yeah. He still had took the dedication to do it. Rome wasn't built in a day, so Absolutely. I mean, what do you, what do you have to say about pacing on that one and just expectations, setting realistic expectations and not beating the shit outta yourself or not progressing like
[00:49:36] Lucas Garrett - Land Sharks Running Company: tomorrow. Well, I think, uh, someone was asking me about, we were talking about the lower heart rate training, and so we talked about the MOF method or uh, VT ventilatory threshold, uh, and all these types of things.
[00:49:48] Lucas Garrett - Land Sharks Running Company: And, um, they're like, how often should we retest or when should we see results? And I said, uh, kind of reiterate the MOF method is you take 180 minus your h and you plus or minus five [00:50:00] based on previous, uh, running experience or just, uh, in shapeness injury sickness. And you can do all that stuff. So one 30 or 180 minus my h puts me at a 1 45 and then I add five because I'm in okay shape.
[00:50:12] Lucas Garrett - Land Sharks Running Company: And so I'm around one 50. So that's my, where I think my kind of heart rate is when I want to be in the zone two kind of thing. Uh, another way to tell if you don't have a heart rate monitor. If you and I are going on a run and we're talking to each other and I'm sitting there and I'm saying, man, this zone two training is awesome.
[00:50:36] Lucas Garrett - Land Sharks Running Company: I'm not in zone two, right? I should be able to have this conversation with you and do this at a, a different type of ventilatory threshold. So, uh, starting there and understanding that that pace is what I should do. 80% of the time I should be doing these types of workouts where I can do that, uh, and have a nice job.
[00:50:54] Lucas Garrett - Land Sharks Running Company: I'm gonna see the adaptation that I'm looking for. When I see an increase in capillaries, I'm gonna see an increase in [00:51:00] density and in function in my mitochondria, which again, are those little factories that we're gonna take in and use kinda that energy source. So, um, in, in pacing, I wanna say don't necessarily think about where you were when you were, when you were 18 cuz if I tried to run as fast as I did and recover as fast as I did when I was 18, I, I probably have a stroke and die, right?
[00:51:21] Lucas Garrett - Land Sharks Running Company: Because 18, you're full testosterone, that stuff. Um, understanding that, like you said, it's gonna take time. The a prime example, I was looking for an easy, uh, remedy. I had this grouping of about. 20 weeds in my yard. And then you're like, what are you talking about? Weeds in a yard for running? And I was, I called like, my buddy who's really good at yard stuff, I'm like, dude, how the heck do I get rid of this stuff?
[00:51:46] Lucas Garrett - Land Sharks Running Company: I can't figure it out. And I was like, maybe he has like some fertilizer that works. Maybe he has this one thing. He goes, you gotta pull all, all the weeds out and that area and then that will get rid of him. I'm like, dude, no. There's gotta be like an easier way. And he said no. And so I pulled the weeds.[00:52:00]
[00:52:00] Lucas Garrett - Land Sharks Running Company: And then they came back, but there was a little bit smaller. And then a week later I pulled the weeds out a little smaller and now I have zero weeds in my yard. And I was just like, this is the perfect example of trying to find an easy pill when the hard thing for a slow amount of time is the correct answer.
[00:52:16] Lucas Garrett - Land Sharks Running Company: And so, uh, that's the kind of analogy I like to use is, um, we talked about that seven minute mile, or maybe they said an eight or a nine minute mile. Let's say you go for a run right now and you think running a nine minute mile is slow. And then I put a heart rate monitor on you and you're running a nine minute mile, but your heart rate's at 162.
[00:52:35] Lucas Garrett - Land Sharks Running Company: I am thinking to myself like, okay, a nine minute mile for him right now is maybe not the right stimulus we're looking for. So we're gonna change it to a 10, 11, maybe even a a 12, maybe even a walk, run, walk, run. Until we get this under control. Maybe two, three weeks, maybe two months progression we're doing this.
[00:52:54] Lucas Garrett - Land Sharks Running Company: Uh, when I started this whole one 50, like my heart rate thing, I was running a nine 30 minute mile and I [00:53:00] was keeping a, a 1 52 heart rate. Two and a half years later, I was running a six 50 mile and I was keeping a sub one 50 heart rate. So two and a half years of doing this adaptation, I saw results. So knowing that it's gonna be a, a long period of time before you get to see these kind of things is a hard thing to, to think about and to swallow because it, it takes a long time.
[00:53:23] Lucas Garrett - Land Sharks Running Company: It's adaptation, which when you're looking at it right now, this decision you're making right now might seem super small, but over a long period of time, that 1% kind of thing is gonna add up. To astronomical amounts, so just being okay with that. Yeah. You
[00:53:37] Anchor Point Podcast Host - Brandon Dunham: get the compounding interest kind of get going on after a while.
[00:53:40] Anchor Point Podcast Host - Brandon Dunham: Right?
[00:53:41] Lucas Garrett - Land Sharks Running Company: Absolutely. It's, it's,
[00:53:43] Anchor Point Podcast Host - Brandon Dunham: you're investing in yourself when it comes to, you know, doing the right thing and doing the right, uh, threshold training or the right pacing, the loading, the frequency, all that shit that goes into fitness and physical fitness. You need to do it the right way or else you're just not gonna get any gains or you'll plateau or get [00:54:00] injured.
[00:54:01] Lucas Garrett - Land Sharks Running Company: Absolutely. Uh, when you talk about plateau or get injured, I get people, uh, that absolutely get after it every day, and they're just like, dude, my legs hurt. I'm achy. I can't do this, blah, blah, blah. And I just look at them and they're, they're not losing any weight. They're kind of staying at the same pace.
[00:54:19] Lucas Garrett - Land Sharks Running Company: They're not doing something. And, and then I, I really look at kind of what the stuff that they're doing and they're going to a CrossFit gym and are not, I'm not picking a CrossFit gym. That's just who people I talk to. They're going to a gym and they get back totally a CrossFit gym. Not, they're not a CrossFit, they're not writing their name on the board with an RX next to it.
[00:54:37] Lucas Garrett - Land Sharks Running Company: Uh, any gym, a CrossFit. And they go and then they just try really, really hard and they're getting after it. They feel great. They're laying on the floor, and they do it again the next. They're getting after it. They're going after it. Then the next day they're doing it and they're just fatigued. They're chronically fatigued.
[00:54:52] Lucas Garrett - Land Sharks Running Company: They're overtrained. I actually was listening to one of your podcasts, uh, if, if the people are listening to this podcast, there's a podcast, uh, I don't know [00:55:00] who is a doctor, and he was talking about all the school stuff and he was talking about the signs of fatigue and chronic fatigue. And if you have any one of those symptoms, you need to re-look at your training load and re-look at your focus and understand the reason why you're doing what you're doing.
[00:55:12] Lucas Garrett - Land Sharks Running Company: Are you trying to be the best today? Are you trying to be the best for a lifetime? So that's kinda
[00:55:17] Anchor Point Podcast Host - Brandon Dunham: the
[00:55:17] Lucas Garrett - Land Sharks Running Company: thing. Copy that. So
[00:55:20] Anchor Point Podcast Host - Brandon Dunham: obviously overtraining kind of goes into the injury, proneness, right? It exposes you to injury. Like, uh, I guess with the, the shin splints thing, that's like the baseline, I wanted to say.
[00:55:30] Anchor Point Podcast Host - Brandon Dunham: That's like the quintessential go-to, I want to say for running injuries, right? Or running deficiencies. Let's not call it an injury, but that could stem into something. Especially when it's combined with over-training, under recovery, whatever you wanna call it. But now we work into things like hamstring injuries, like stuff that really can mess you up, especially if you go from like hiking all summer and mm-hmm.
[00:55:52] Anchor Point Podcast Host - Brandon Dunham: You decide to go do sprint work, like you're basically ass off the couch going into some pretty hardcore stuff. And we're, I [00:56:00] don't think we're really aware of that.
[00:56:02] Lucas Garrett - Land Sharks Running Company: So what do you have to say on that? I mean, there's a prime example of, uh, I won't say what department it was, uh, but there was a captain who was racing a probationary in a hundred meter sprint.
[00:56:15] Lucas Garrett - Land Sharks Running Company: Uh, and this captain was very fast. Uh, but he's also older. And so they went and they raced and he was winning. He was getting after, he's probably gonna be the probationary, he's probably gonna show him what's up. Pulls a hamstring, absolutely devastates him. He's outta work. He's doing all this stuff. Uh, so with all my athletes, uh, we kind of do a progression of drills and strides.
[00:56:39] Lucas Garrett - Land Sharks Running Company: So, um, you said like, Hey, you've been hiking and now you're trying to, during your off season or whatever, you're gonna do SP sprints, and you go from hiking kind of moderate stuff to like, I'm gonna get these SP sprints. Uh, if you don't do the appropriate, let's say warm up or build up again to progression, uh, activate the muscles that you're trying to activate, [00:57:00] you're gonna be.
[00:57:01] Lucas Garrett - Land Sharks Running Company: You're gonna get injured. Uh, so when, when people ask me about changing their form or changing their gait or changing all this stuff, I, I don't necessarily try to manipulate their body into the correct position. I'm looking at different types of ways to trick them so their body naturally does it on their own in ways that I trick them.
[00:57:20] Lucas Garrett - Land Sharks Running Company: Uh, it's a terrible way to say it, but I'm, I'm having them do drills and I'm having them land and doing these drills so that their foot's landing in the right spot so that their, their stride is doing this thing. So I, I have 'em run, I have 'em do these drills. And then we go together and we work on these strides.
[00:57:35] Lucas Garrett - Land Sharks Running Company: And these strides, we're just connecting our brain to our body so that we're activating the right muscles. So these drills are prepping you to do these things appropriately so that when I implement you into these strides, I'm not putting you cold muscles into these things. I'm not doing static stretches before I have you Sprint.
[00:57:52] Lucas Garrett - Land Sharks Running Company: I'm having you do these dynamic drills that are gonna, one, get your brain connected to your body so you get the right muscles going. And two, we're [00:58:00] doing it so our, we're connected and we're doing it appropriately. We're not just kind of getting after it. The second one or the next scene, uh, to trick people is we can put ourselves at a slant, right?
[00:58:11] Lucas Garrett - Land Sharks Running Company: If we're running up the hill. And if we're doing hill sprints, it's actually, people think I'm gonna get more injured doing hill sprints, but you're going to be at an advantage by doing hill sprints versus on a straight, because you're putting yourself in the correct position. You're building the strength and durability of your muscles.
[00:58:26] Lucas Garrett - Land Sharks Running Company: I'm trying to produce what I call good pieces of Tupperware, that piece of tupper that you put into the dishwasher that comes back out and you can use it again without it being warped. I like to say my athletes are good, glad type of work, they're happy, they're healthy, and they're durable, right? And so in doing that, you gotta do the drills, you gotta do the strides.
[00:58:44] Lucas Garrett - Land Sharks Running Company: You can't just go from hiking to sprinting. Um, I mean, there's another example. I go on for days. I had a, uh, I rodee a workout for, uh, a coach at a gym. And I was doing this, he was trying to get faster. And so he saw, saw progression, he started feeling good. He was like, yeah, I'm gonna get after it. And [00:59:00] then I wrote this, uh, one fifty, a hundred fifty meter repeats and we're doing these re we, he was doing these repeats.
[00:59:05] Lucas Garrett - Land Sharks Running Company: And the third one or whatever he. Pulled this hamstring. And I remember saying like, this is a hamstring destroyer. This, you need to do the drills, the strides, and you need to warm up. This is a slow jog for at least 15 minutes before then do these drills and do these strides and then do the hundred fifties.
[00:59:24] Lucas Garrett - Land Sharks Running Company: We, I even do a workout before the a hundred fifties to trick them to warm up before they're doing the one 50 s. Uh, he, he texts me and he goes, dude, I pulled the hamstring. I said, Hey, did you do your drills and strides and did you do the warmup? And he texts me like, took away the bubbles are there, it's kind of just going.
[00:59:38] Lucas Garrett - Land Sharks Running Company: And he said he left one red. No, but he said, he said yes. And I, but it took him a long time to say it. And then I saw him the next day and he was kind of walking all funny. And I'm like, Hey man, did you really do the drills and strides and. No. And I go, okay. Like that's why. So, um, I don't know. I think I answered a question to, to be better at those things.
[00:59:58] Lucas Garrett - Land Sharks Running Company: To prevent those injuries, you have [01:00:00] to do the right things to appropriately warm me up and not go from, uh, I'm not gonna do a all out spread. My strides, I strides are super important. If you don't know what strides are, Google 'em, YouTube, 'em, there's a million different videos out there. I want you to do strides two to three times a week, and you do that for any bit of your program.
[01:00:16] Lucas Garrett - Land Sharks Running Company: Whenever I have an athlete, the first two, three weeks, even a month, is once a week. We might be doing hill sprints or every other week we're doing hill sprints and we're starting from four to six hill sprints and we're building ourselves up to 10 hill sprints. We're doing that same thing with strides. I do strategy for every race.
[01:00:30] Lucas Garrett - Land Sharks Running Company: I do strategy for every big workout. I do strides as I'm doing a run at the end when I'm trying to progress them into an actual workout. So there's a bunch of different stuff, and if you wanna be a better runner, learn how to do strides.
[01:00:43] Anchor Point Podcast Host - Brandon Dunham: Okay, so since we're onto the warmups and the optimization thing, let's just go into the optimization portion of running, right?
[01:00:50] Anchor Point Podcast Host - Brandon Dunham: So you mentioned, okay, the critical importance of working up and also warming up and, you know, pacing yourself appropriately to get the desired physiological [01:01:00] output, right?
[01:01:01] Lucas Garrett - Land Sharks Running Company: Yes.
[01:01:01] Anchor Point Podcast Host - Brandon Dunham: Big thing. What about like things that we are constantly focused on, maybe not as important as, uh, the warmups, the progressions, all that stuff.
[01:01:11] Anchor Point Podcast Host - Brandon Dunham: What about like, stance? Like is there anything that you can do to optimize stance? And you kind of said it earlier that you don't really focus on correcting postures, stances, all that stuff, but is there anything that you do work on in that kind of context, like stance wise, I guess. Yeah. Uh,
[01:01:28] Lucas Garrett - Land Sharks Running Company: I mean, form, I guess when I think, okay.
[01:01:30] Lucas Garrett - Land Sharks Running Company: Well, I, well, when you say stance, I think of core. So I think a lot of cross body, like core stuff. So bird dogs doing these different types of things where you're, uh, activating your core planks. I have a, a really good friend of mine that if I don't say that everything starts in the core, uh, then they would say that I'm a terrible person.
[01:01:47] Lucas Garrett - Land Sharks Running Company: Everything starts in a core. It's core, and in CrossFit, it's core to extremity movement. So that's why the Turkish getup is so awesome, and I love that. Thank, I love ski teaching because your core, you're never gonna end. My like athlete would always be like, well, you ever gonna grab [01:02:00] a remote off the floor and do a Turkish getup?
[01:02:02] Lucas Garrett - Land Sharks Running Company: And I said, no. I said, but when you do grab the remote off the floor, your core's gonna be engaged because of that, gosh darn Turkish skidder, but so core. So I look at core, are you hunched over? Do you have pain in your lower back because you're hunched over towards the end of the run and you're like, man, why is my lower back hurt?
[01:02:16] Lucas Garrett - Land Sharks Running Company: And I just had an athlete asked me that and I said, okay, let's look at your core. Core is super weak. We have glu activation. So when I'm looking at people's stuff, uh, I was told by a physical therapist, I'm all cast and no ass. I have no ass, I'm all cast ginormous calfs. And uh, it was a polite way of saying like, I didn't activate my glutes.
[01:02:37] Lucas Garrett - Land Sharks Running Company: And so I do glute activation. I get a band and I put it above my knees and I'm doing all these activations. I'm doing that before my runs. I'm doing that after my runs. Sometimes I do it before bed. I do it before I'm doing squats cuz I'm connecting just like a stride. I'm connecting my brain to my body and I want my glute to activate, not my calf.
[01:02:55] Lucas Garrett - Land Sharks Running Company: Um, So I'm looking at different types of things like vertical oscillation. So I'm looking at, if [01:03:00] I'm running and I see this person going up and down like this on the horizon, I know that they're really jumping up and then they're coming back down. That's extra low, that's extra force over a period of time, of a race that's gonna cause injury over time.
[01:03:12] Lucas Garrett - Land Sharks Running Company: So we're looking at that vertical oscillation. We're looking at me. When you get really into the weeds, you're looking at the ground contact time. How long of their feet on the ground is one foot on the ground longer than the other foot? That's gonna be a sign of a weakness that's gonna cause something.
[01:03:26] Lucas Garrett - Land Sharks Running Company: Um, another thing that we're looking for is like a, what's a, a single leg isolation. So I used to skateboard, I'm a terrible skateboarder, but I had a skateboard and I could and move my foot. And if you look at what's your stronger foot, it's probably your lead skateboard foot or your scooter foot or whatever you're into, um, that foot is gonna be stronger because you are moving the front of your skateboard to turn.
[01:03:49] Lucas Garrett - Land Sharks Running Company: With that actual foot. Uh, and so when I do single leg isolation stuff, my left leg is stronger than my right leg. Uh, identifying those things. And as a coach from an outsider's [01:04:00] perspective, I can look at drills, I can look at you doing our warmups together, and before we even talk about or do any of these types of workouts, I can see and like point out these things.
[01:04:10] Lucas Garrett - Land Sharks Running Company: Um, so that's where I, I look at form or stance is like a more, I'm, I'm putting you through these little secret drills and I'm identifying problems that I could find a solution to, um, with a different type of training stimulus. Uh, maybe it's a strength training, maybe it's a, a core isolation, maybe, um, it's upper body weakness.
[01:04:31] Lucas Garrett - Land Sharks Running Company: Maybe it's your, your my right foot pronates more than my left foot. So developing those things and turning those muscles on before we actually do a workout to get you. Okay. I think that answers your question about Yeah. Stance.
[01:04:42] Anchor Point Podcast Host - Brandon Dunham: No, it does. And uh, so what about, what about like, variety of workouts, like things that kind of like, I guess, um, correlate well with running?
[01:04:52] Anchor Point Podcast Host - Brandon Dunham: So like you mentioned Turkish getups earlier. You mentioned some isolation stuff like pistols earlier. Like as far as the [01:05:00] variety, I mean, if you just sit there and run all the time, I mean, yeah, you're probably gonna plateau or get injured, right? But what are some of the other things like the secondary, tertiary components that we could throw into optimization of
[01:05:11] Lucas Garrett - Land Sharks Running Company: running?
[01:05:13] Lucas Garrett - Land Sharks Running Company: Well, there's the, like the cross training. So when you're jumping on a bike and doing these things, if I have someone with shin splits or if I have someone. That's having a problem with something, I might put them on the bike and I can still get the same stimulus out of them that I'm trying to produce from a threshold run than I could if I knew.
[01:05:29] Lucas Garrett - Land Sharks Running Company: So more about them on the bike, uh, a strength training program, uh, making sure that the intensity is appropriate to what they're doing. So, Ryan Hall, uh, is a fantastic runner, is the fastest American half marathoner and marathoner. He went from a Olympian 130 something pound individual to a hundred ninety five two.
[01:05:47] Lucas Garrett - Land Sharks Running Company: Pound beast of a man. And he did that and he, he realized that when he was running and he was only running all the time, he didn't prioritize strength training and how important that is for durability. Um, when you're [01:06:00] 30, your peak bone density. So when I was 32, I went and got my bone density scan to see where I stayed or where I was.
[01:06:07] Lucas Garrett - Land Sharks Running Company: So that in 30 years from now, I can go get my bone density scan done again and see how much I've done or how much I've gone down. You pretty much peak at 30 years old for your bone density. So, uh, pymetrics muscles, or sorry, uh, strength training, doing squats, being under a load is gonna make you, uh, stronger.
[01:06:25] Lucas Garrett - Land Sharks Running Company: And so you peak at 30 and then you kind of, you either hold onto it or you go down. That's why when you. Older people, uh, that, uh, let's say that fall outta their bed or they break their hip. Once they break their hip, they're actually gonna die a lot faster because of, uh, they weren't able to move appropriately.
[01:06:41] Lucas Garrett - Land Sharks Running Company: Uh, I used to go on calls and we'd go to convalescent homes, and in the convalescent homes, a lady fell out of her bed and was so weak that she choked herself to death because she couldn't get out of bed. Oh, shit. Right? So this is, it's, it's insane amount of stuff that if we can instill appropriate strength training protocols [01:07:00] for runners, for firefighters, for elderly, for the young, you're gonna make them more resilient in the time of need.
[01:07:06] Lucas Garrett - Land Sharks Running Company: So I, I would call it off the floor programming. I want people of all ages, it increases testosterone. Everyone wants to take supplements about testosterone. They're gonna, I'm gonna be t r t, go lift some weights and prioritize sleep and eat real food and be hydrated, and you're gonna get some awesome results.
[01:07:24] Lucas Garrett - Land Sharks Running Company: Um, I, I got, I got off topic again. Sorry about your, um, what were you saying about the I got pumped. I started
[01:07:31] Anchor Point Podcast Host - Brandon Dunham: talking about that. Oh. Like, uh, different exercises that kind of, uh, combine well with running and optimizing your, your running
[01:07:37] Lucas Garrett - Land Sharks Running Company: your capacity. Yeah. Oh. So, uh, Ryan Hall was talking about, I love hex bar deadlifts for me, hex bar deadlifts.
[01:07:43] Lucas Garrett - Land Sharks Running Company: I get a bunch of athletes on that. I have two of them at my gym. Uh, and we're doing hex bar deadlifts, uh, pretty often. It just changes the load. It changes the way that you do that. It changes the polling location. I have a lot more control, so as, uh, older individuals can do it, younger individuals, we're gonna learn the proper form of [01:08:00] deadlifting.
[01:08:00] Lucas Garrett - Land Sharks Running Company: Um, uh, and then you had said balance and understanding that, uh, in running there's actually different paces of running that cause, uh, different adaptations that you're looking for. So having the correct balance. Not going moderate all the time to doing some really, really slow stuff sometimes, and then some really, really fast stuff sometimes.
[01:08:19] Lucas Garrett - Land Sharks Running Company: So above your capacity and well below your capacity, you're gonna have a better increase in ability over time if you do it that way versus kinda doing the same thing moderate all the time. And I think that's what, um, not on it, uh, like athletes do is they're super competitive and they do seven 30 every day.
[01:08:38] Lucas Garrett - Land Sharks Running Company: Uh, and so if you offer variety of really fast and really slow, you're gonna see a difference. Um, and different types of running programs. I'm gonna be offering a core routine. I'm gonna be offering some cycling. I'm gonna be offering a strength routine where we're doing, like you said, or like what I said earlier was a single leg isolation stuff.
[01:08:55] Lucas Garrett - Land Sharks Running Company: We're gonna be doing the, I forget the name of it, but these, uh, oh man, I'm gonna get in [01:09:00] trouble for not knowing this one. But it's that bike. It's a little bike and it's an elliptical, but it's on a bike. What is it? I don't know what it's called. I'm gonna get a crap for that. But you're doing the same movement as you are on elliptical and it's propelling the wheels and a lot of professional, uh, runners jump on that.
[01:09:17] Anchor Point Podcast Host - Brandon Dunham: It's kinda like a, it's almost like a skier, but it's like a, an elliptical bike, almost like a Actually it's,
[01:09:22] Lucas Garrett - Land Sharks Running Company: yeah, it moves on the road. I what they're called. Absolutely. So I'm gonna, I'm gonna get crap for that, but, When you're on that thing, it's uh, almost simulating the same movement, but there's no impact.
[01:09:34] Lucas Garrett - Land Sharks Running Company: Uh, when we're doing stuff in a pool, we have pool running, we have pool aerobics, you have all these things that are offering this stuff. You actually see people on treadmills that they'll have this little, they'll be running like the bottom half of them. We'll be underneath this, uh, thing that's actually making them lighter so that they can build up to actually holding their own, uh, weight on it.
[01:09:53] Lucas Garrett - Land Sharks Running Company: Um, I would think that with running, uh, incorporating, I think in fire service, a really good one is swimming. You're learning [01:10:00] how to use, uh, your muscles with less oxygen so that you're building adaptation that you might need as you're holding your breath. Cuz it's very much a rhythm. When you're running, it's a rhythm with your breathing.
[01:10:10] Lucas Garrett - Land Sharks Running Company: And it's that same thing if you've ever swam. It's like every third stroke, I'm gonna take a breath, I have to hold my breath for the rest of the time cuz if I don't, I'm just gonna swallow water. So, uh, those types of things. So I think that's kind of what we have. I use machines. I use the biker, the skier, the rower.
[01:10:26] Lucas Garrett - Land Sharks Running Company: I call myself a machine maniac. I will do all the machines. I absolutely love it. And I do that for threshold training and I also sit on a rower for over an hour, just rowing super slow. So it depends on what adaptation I'm looking
[01:10:39] Anchor Point Podcast Host - Brandon Dunham: for. I honestly think that a rower is one of the most underrated, uh, pieces of equipment that you could have.
[01:10:44] Anchor Point Podcast Host - Brandon Dunham: I mean, Probably so as an assault bike, but I, I fucking
[01:10:48] Lucas Garrett - Land Sharks Running Company: hate assault bikes. God, I hate 'em.
[01:10:51] Anchor Point Podcast Host - Brandon Dunham: But they still provide their
[01:10:52] Lucas Garrett - Land Sharks Running Company: usefulness, right? Yeah. Oh, absolutely, sir. I was just talking to a physical therapist. Um, in my office, we record, I like to [01:11:00] record the conversations because, uh, it helps me retain the information.
[01:11:04] Lucas Garrett - Land Sharks Running Company: It's kind of what you do right now, but you public, you make it public. Uh, I do it for selfish reasons so that I can understand what they're saying because it takes me a while to kind of regurgitate or kind of take what they're saying and make it make sense in my head. Uh, but one of the things is, uh, he might have someone that he can get 'em on the assault bike, and he can do the assault bike for about 10 seconds on 50 seconds off.
[01:11:26] Lucas Garrett - Land Sharks Running Company: And it's only about a 10 minute workout. So he has 30 minutes with this person. He's gonna do about 10 minutes of a warmup. He's gonna do this crazy 10 minute workout where I'm getting my heart rate super high, and then I'm gonna do a 10 minute cool down, and then that's it. And he just got the same result that he would've done if he had been with this person for an hour at a consistent kind of thing.
[01:11:42] Lucas Garrett - Land Sharks Running Company: So, The assault bike is an asshole. It's a soul sucker that
[01:11:47] Anchor Point Podcast Host - Brandon Dunham: I call, it's 100% a soul sucking device. I, I will say that, yeah. Oh man. So what about like the nutrition thing? I, I, there's like a lot of fad diets out there. There's paleo, I mean, [01:12:00] I've done paleo before. There's, there's carnivore, there's all sorts of stuff.
[01:12:03] Anchor Point Podcast Host - Brandon Dunham: Like eat what you're craving, kind of diets. There's all that shit out there. Mm-hmm. But as far as what has worked for a majority, I know it's not a one size fits all kind of thing, just like with running and training in anything. Right. It's not one size fits all, but as far as nutrition, like what are we looking for?
[01:12:18] Anchor Point Podcast Host - Brandon Dunham: What's like working for your athletes that you're training?
[01:12:21] Lucas Garrett - Land Sharks Running Company: So I wanna start off by saying I'm not a nutrition specialist, so the most information I get are from people way smarter than me. I have a friend. Who's just a, a stellar human being, an individual, and she is just top-notch. She's where I get majority of my information from.
[01:12:39] Lucas Garrett - Land Sharks Running Company: Uh, and we always joke about that. We talk to her about supplements. Uh, we talk to her about nutrition, uh, and, and just listen, and this is kind of a boring answer, so I'm sorry. It's listening to your body and understanding to eat more real food more often. So, uh, when I, Easter was just recently and I had so [01:13:00] much candy, I was stealing candy from all my kids and all my cousins, and I was eating like a, I just was sugar galore.
[01:13:06] Lucas Garrett - Land Sharks Running Company: I felt my wife and I felt like we had drank. The night before when we woke up on Monday, we're like, God, sugar going over. Oh, absolutely. I went and worked out on Wednesday three days later and I was still feeling the effects of all that sugar that I had. And just, uh, being aware of the type of food that you're putting into your body is the first thing.
[01:13:26] Lucas Garrett - Land Sharks Running Company: Understanding that eating more real food, uh, is better. There's a, a lady, um, in the CrossFit world that's, ah, I can't forget, I forget what she does, but she does this challenge called 800 gram challenge, where she challenges you to not take food outta your diet, but to add food in and adding the food in.
[01:13:43] Lucas Garrett - Land Sharks Running Company: She's adding, having you add 800 grams of, uh, vegetables and fruit. And so it's a really cool way to think about it because if I start saying like, I can't have chocolate versus I need to have this fruit and vegetable, I'm gonna not have time, or I'm not gonna be [01:14:00] hungry for that chocolate. It's just a different mindset.
[01:14:02] Lucas Garrett - Land Sharks Running Company: So the way that I like to do it, Is one. I take all the crap outta my covers cuz if there's Oreos, I'll eat a whole stack. I'll eat a whole thing. Graham cheese crackers. Dude. Cheese. Cheese. Oh oh. Crush the entire box. So I, oh my goodness. I will take it out and runners feel like, oh, I ran 18 miles today. I can eat whatever I want.
[01:14:20] Lucas Garrett - Land Sharks Running Company: And that's just like this mindset. And so what we, what we have this problem of, of like, uh, I, I'm just gonna replenish it with crappy food. Uh, I will say that this, and this is controversial, I will after 18 mile run down a chocolate milk. Absolutely. That's my go-to for my athletes or anyone in the fire service.
[01:14:41] Lucas Garrett - Land Sharks Running Company: I put them in my lunchbox, I had them, and I would have chocolate milk after every hard workout that I could possible. The ratio that you're looking for of all that stuff is fantastic. If anyone wants to sponsor me, that's a chocolate milk foundation At my gym, I'm gonna have a refrigerator full of chocolate milk for all the poster on activity, but, You're, [01:15:00] and that's very, people don't like to hear that, so, um, but let, let's see, what else can I say?
[01:15:05] Lucas Garrett - Land Sharks Running Company: Protein, right? Just, I mean, look at a, a plate of food and make sure that you're eating that plate of food. And make sure that it looks bright and colorful. Make sure that the meat on there is sometimes fish. A, a steak chicken. Like you're eating real food. You're eating food that's there, that's not, like, not eating it in and out burger all the time.
[01:15:25] Lucas Garrett - Land Sharks Running Company: Um, my, all my vegetables are, I eat a lot of frozen peas, by the way. So frozen peas, a staple in my house for dinner is gonna be, uh, beef peas. And some kind of vegetable or like a starch of medley, sweet potatoes or something like that. That's what I'm going for. And I'm eating a bunch of food before every, uh, big workout.
[01:15:46] Lucas Garrett - Land Sharks Running Company: I'm eating a half cup of oats, dried oats, so cooked. It's about a full cup. I'm doing, uh, peanut butter. I'm doing honey, I'm doing tried cranberries. I'm having orange juice. I eat a certain amount of food that has been able to fuel me for an entire workout. [01:16:00] And I use this analogy with my athletes. I said, would you ever go on a road trip without having any gas in your gas tank?
[01:16:07] Lucas Garrett - Land Sharks Running Company: And they'd be like, no, because I'm gonna have to get fuel right away. And that's absolutely it. I don't program. We practice our race day, nutrition months in advance. So the coffee that we're having, the hydration, the water that we're having and the food that we're having, we don't wanna get to the start line and then crap our pants.
[01:16:23] Lucas Garrett - Land Sharks Running Company: We don't wanna get to the start line and two miles in, have to take a pee. And we just lost 30 seconds. 40 seconds. Um, Being, uh, able to identify the things that you're doing and eating and putting in your mouth. It's not as, um, as hard as people make it, they're like, I wanna have 2100 calories and my macros are gonna be, uh, I don't know, whatever you wanna say, 30.
[01:16:45] Lucas Garrett - Land Sharks Running Company: I'm trying to think of my normal macro, like 40, 30 and whatever else is left. And so I'm not, I'm not necessarily worried about that. Are you eating ice cream at night? Are you drinking wine at night? Are you doing eating your kids' snacks? [01:17:00] Are you eating because you're stressed or because you're bored?
[01:17:03] Lucas Garrett - Land Sharks Running Company: Once you have all that under control, then we can work on maybe a chloric deficit. And then after we get that figured out and you feel like you're able to work out, then we're gonna change the macronutrients and kind of go that route. I don't have a prescription for each person. It's, uh, individually.
[01:17:18] Lucas Garrett - Land Sharks Running Company: Based on how they act and respond. Uh, and I, it carbs are okay. Just eat them.
[01:17:25] Anchor Point Podcast Host - Brandon Dunham: You kinda need them. Yeah. So it's sugar, man. I mean, it's like, yeah. That's your quick, quick hitter right there
[01:17:31] Lucas Garrett - Land Sharks Running Company: for energy. Absolutely. So, I dunno if that answers your question. That's, it
[01:17:35] Anchor Point Podcast Host - Brandon Dunham: does, I mean, there's a lot of, I guess I would call it like bullshit out there, but it's, mm-hmm.
[01:17:42] Anchor Point Podcast Host - Brandon Dunham: It's not bullshit because if it works for them, then it's not bullshit. Right. Like I got my own like pre-run, pre-workout kind of meal thing. Right. I try and stay away from bullshit supplements. Um, there was a point where I was taking like pre-workout stuff, right? Like the hyper [01:18:00] caffeinated, lots of BCAs in 'em.
[01:18:02] Anchor Point Podcast Host - Brandon Dunham: Mm-hmm. That kind of stuff. But come to find out that I perform better without that shit. Mm-hmm. So as far as the supplementation, Let's get into that topic. Cause I know there's a lot of like witchcraft and like bro science out there. I mean, I know you're not a nutritionist or anything like that, but what is your, your thoughts, what's your opinions on, uh,
[01:18:22] Lucas Garrett - Land Sharks Running Company: supplementation?
[01:18:23] Lucas Garrett - Land Sharks Running Company: Uh, so I will start off by saying I was like, you, I've taken probably almost every supplement under the sun. Uh, I was looking for that quick fix and this person I've talked about. Oh, absolutely. Yeah. And I was talked to my friend who's does this for a living, and I said, all right, I wanna take the supplement.
[01:18:41] Lucas Garrett - Land Sharks Running Company: She said, okay. And she was a nutritionist for the, uh, the men's USA Olympic volleyball team. She was a nutritionist and exercise physiologist for the, uh, the military. So she goes and studies the military in the types of food she worked in, the Giants Nutrition, the San Francisco Giants Nutrition, um, and all this stuff.
[01:18:58] Lucas Garrett - Land Sharks Running Company: And she says, [01:19:00] Lucas, uh, these athletes are paid and they don't take any supplements. They eat real food more often. Why you don't get paid? Are you paying money for something that it may or may not make you better when you could just eat real food and prioritize sleep? Um, so that's where I start. I start with all my athletes when they ask about supplements, I'm saying, Hey, we are going to look at your sleep.
[01:19:24] Lucas Garrett - Land Sharks Running Company: Once your sleep is figured out and you still have a deficiency, right? We're gonna go get blood work done. Uh, if you're taking a multivitamin or you taking the supplement and you've never done any blood work to identify that, that you might have a deficiency in that area, then you might just be peeing and pooping out money that you just like, literally just might as well just eat money cuz you're gonna poop it out.
[01:19:45] Lucas Garrett - Land Sharks Running Company: It, I, a prime example, my wife and I, we were working out pretty hard and, uh, she goes, man, I, I just, I think I need some supplements. And I said, okay, yeah, let's, let's do some research on it. Let's figure it out. I said, let's, let's go get your blood test. She goes and gets a blood test. She goes to the [01:20:00] doctor and the doctor says, You are doing great.
[01:20:03] Lucas Garrett - Land Sharks Running Company: You have no deficiencies. Everything is just on point. All your stuff optimized. And we across the board, yeah, and we were, we were about to like go spend money on something for her because we thought that that would make her recover faster, do these things. But she was already eating well. She eats very well.
[01:20:17] Lucas Garrett - Land Sharks Running Company: She wasn't drinking. She had great hydration. She was prioritizing sleep and all of her markers were fantastic. And so I, I like to think of it that way. If we're gonna take supplements, let's be honest and realistic with it. Why are you taking the supplement? You wanna be better, faster, and you're just looking for a shortcut.
[01:20:33] Lucas Garrett - Land Sharks Running Company: So look yourself in the mirror and say like, Hey, uh, stop. Two, are you taking the right steps to do these things? Have there been enough research to be done that, uh, that shows that this supplement is actually doing something for you? So like creatine, it's a number one tested subject out there. There's articles.
[01:20:50] Lucas Garrett - Land Sharks Running Company: Educate yourself on why you're taking this. Is this something you need? Is this something you're missing? Uh, zinc, magnesium, asate, zma. I used to be told to take that in the fire service. Am [01:21:00] I deficient in those things? Are those things gonna help me do that? Or do I just need to drink a glass of milk maybe, or eat real food?
[01:21:07] Lucas Garrett - Land Sharks Running Company: Uh, what other kind of supplements are out there? There's like T r t testosterone, uh, replacement therapy. That's a huge one. And, and the fire service and maybe in a different area of fire service. They were talking about it a lot. If you look at what is going on at their sleeping habits, right? Their sleeping habits are terrible.
[01:21:25] Lucas Garrett - Land Sharks Running Company: They're getting woken up in the middle of the night to go do these things. Uh, the wildland, they're sleeping on the side of the hill. They're digging their own place to sleep. They're getting terrible sleep. They're cold, they're too hot, they're inhaling all this stuff. Uh, but they're, you wanna take t r t to get testosterone therapy when, if we kind of just found a way to make our sleep a little bit better, we'd see maybe some of the same results without doing that.
[01:21:46] Lucas Garrett - Land Sharks Running Company: Now we introduce t r t and we look great. We're thin, look real good, we're jacked. But then you're stuck on that for the remainder of your life. I'm 40 years old and I still have another 40 years to live now. I'm just gonna be sticking a needle or doing whatever [01:22:00] kind of stuff I'm gonna do. Um, those types of things.
[01:22:03] Lucas Garrett - Land Sharks Running Company: So I have a really, like a not fun answer for, for supplements. And it's, um, if, if you think you need them, you maybe don't. If you are still taking care of all those things like sleep, nutrition, hydration, and you still feel like you need them, get blood test. If you get a blood test and you're then prioritizing sleep, you're doing all these things and then it says you're deficient in something, work on that.
[01:22:25] Lucas Garrett - Land Sharks Running Company: But it might not just be the sub. Maybe you're deficient magnesium. It's not necessarily a magnesium that you're deficient in. It might be the pathway that gets a magnesium into that system. So be educated on the reasons why you're gonna be doing these things. Uh, and is it really worth that 1% being better when there's other things that are the base level, they're gonna make you 10% better.
[01:22:45] Lucas Garrett - Land Sharks Running Company: So yeah,
[01:22:46] Anchor Point Podcast Host - Brandon Dunham: the bigger, the greater good for, you know, instead of taking that 1% dude, that's, that's what it should be all about. Cause you're gonna be having longevity, like the whole, the topic of T R t, I mean, I know that's huge in fire service, military cops, every, everybody right? [01:23:00] Professional athletes even.
[01:23:02] Anchor Point Podcast Host - Brandon Dunham: But I mean, like you're saying man, is it really needed? Or things like, uh, protein powder. Mm-hmm. I mean, I understand the utility behind, especially the wildland folks out there, like the fed crews or whoever's out there pounded dirt every summer for eight months outta the year. Mm-hmm. I could totally understand the utility behind certain supplements, like protein powders or like maybe some like, I don't know, athletic greens for instance.
[01:23:26] Anchor Point Podcast Host - Brandon Dunham: I'm throwing something out there. Mm-hmm. Something that's gonna give you a little bit more nutrition cuz nutrition is not very readily available when you're 300 miles away from the closest town and in the middle of nowhere with no cell phone service. It's just not gonna happen. That, and even in travel status, you're eating shitty gas
[01:23:42] Lucas Garrett - Land Sharks Running Company: station.
[01:23:44] Lucas Garrett - Land Sharks Running Company: I mean, un Uncrustables, I lived at Uncrustables, strawberry Uncrustable was like a, a chief on the fire line. Like if I didn't have a strawberry uncrustable, I would arm wrestle anybody for an uncrustable, a strawberry one. But like the amount of calories that are in the fire line meals are insane. But, [01:24:00] and you're, that's what you have to do to kind of make it through those things where you're working for 24 hours in, uh, in Cal Fire, we work 24 hours and have 24 hours off.
[01:24:07] Lucas Garrett - Land Sharks Running Company: But ultimately, Working for almost like 28 hours because you're on the line from eight to eight the next morning, but then you're driving an hour and a half to base camp, and then you're sitting there, you're cleaning your rig, you're refueling and you're restocking everything. Then you're gonna go into the, the, uh, the meal line.
[01:24:24] Lucas Garrett - Land Sharks Running Company: You're gonna eat all the meal, you're gonna be doing all these things. And then by the time you get an hour to your hotel that you might get, because it's a cow fire, it's a state fire, it's not a fed fire, uh, you're gonna get 12 hours, maybe 10. Then you go there, you go rest, you try to hang out or whatever, and then all of a sudden you wake up, it's four o'clock and you're like, I gotta do that all over again.
[01:24:43] Lucas Garrett - Land Sharks Running Company: So you're 24 hour on, 24 hour off really turns into like 36 of whatever else equals It's not, it doesn't equal. So, um, yeah, I understand the frustrations of those quick things and like athletic greens, you said, uh, all those supplements that have been tested and tried intrude, [01:25:00] uh, to help you get those nutrients that you need.
[01:25:03] Lucas Garrett - Land Sharks Running Company: Are super important and, and understand that there are some out there that are better than the other. And knowing the ingredients of what's in there versus what the marketing tells you it does for you. So is it a really good marketing tool, like Liquid Death, the water out of a can? That's a really good marketing tool because it's water and a can.
[01:25:20] Lucas Garrett - Land Sharks Running Company: It's
[01:25:21] Anchor Point Podcast Host - Brandon Dunham: awesome though. That's, that shit's, that
[01:25:23] Lucas Garrett - Land Sharks Running Company: shit's so good. I'm kidding. I No, no, no. I fell into Liquid Death. It's, it's, it doesn't suck. It does, definitely does not suck. No. But it's just water in a can. And they, the, the story behind Liquid Death is he was a marketing, like a genius and he had some outlandish marketing ideas and he did a really good job.
[01:25:41] Lucas Garrett - Land Sharks Running Company: And it's fantastic. And it just, there's nothing else like it. And if you find it, that's great. I think that's, I wish I could find a way to do that, to make, put water in a can. And it, it's just, it's marketing. It's fucking water. Yes. So, yeah. But yeah, it's good though.
[01:25:58] Anchor Point Podcast Host - Brandon Dunham: Oh yeah. Especially the, it it, yeah. [01:26:00] The, the flavored ones.
[01:26:01] Anchor Point Podcast Host - Brandon Dunham: I, I am
[01:26:01] Lucas Garrett - Land Sharks Running Company: kind of, well, especially if they're gonna sponsor, if they sponsor your podcast, dude, I would, liquid death would be everywhere. I'd put one up there, I'd put it everywhere. They're all over, all over the place. Okay.
[01:26:10] Anchor Point Podcast Host - Brandon Dunham: Marketing team over at Liquid Death. Uh, if you wanna sponsor the podcast, yeah, I will open to negotiations.
[01:26:15] Anchor Point Podcast Host - Brandon Dunham: Cause that shit
[01:26:16] Lucas Garrett - Land Sharks Running Company: is fire. Yes.
[01:26:19] Anchor Point Podcast Host - Brandon Dunham: But yeah, I mean, that's another thing too, like with the whole supplement thing and the marketing strategy and all that stuff, I think it is very important to know, uh, what's actually going in your body, because there is a lot of bro science behind a lot of this shit out there.
[01:26:33] Anchor Point Podcast Host - Brandon Dunham: There is.
[01:26:33] Lucas Garrett - Land Sharks Running Company: Mm-hmm. I mean,
[01:26:35] Anchor Point Podcast Host - Brandon Dunham: there's really no two ways around it, man. Unless you're gonna talk to a profess.
[01:26:41] Lucas Garrett - Land Sharks Running Company: Well, even if you talk to a professional, if you look at the way that these studies are done, uh, there's intermittent fasting study that was done and they did the hour window between eight and two or whatever the, the hour windows were.
[01:26:52] Lucas Garrett - Land Sharks Running Company: And then they actually went and found out why they did that type of, uh, study. It's because the, the lab was [01:27:00] open from eight to two, so that's why they did it. At that time, it wasn't, there were great benefits from it, but that's why they chose that hour window. So now we have someone that's preaching. It has to be this, and it has to be that when it was because of the way that the lab was funded.
[01:27:15] Lucas Garrett - Land Sharks Running Company: That they could be open at that time, that that's why they chose those hour marks for their mice that they were testing it on. So it's, it's not a bad thing. I love articles. I read articles. Whenever I talk to anybody, I try to get an article about different types of training, different types of stimulus, different types of, I get sent articles all the time.
[01:27:31] Lucas Garrett - Land Sharks Running Company: I read them and I don't understand about 70% of them. That's when I asked my friends that are way smarter than me, and they helped explain it to me. Uh, and that's how I learn. Like, I, I constantly am challenging myself with new ways and new ways to think about. And I'll be the first to admit that, Hey, I, I told you something wrong.
[01:27:47] Lucas Garrett - Land Sharks Running Company: Cause I learned something way better. Like, I'll used to tell my, uh, some of my athletes that they should have a, a gram of protein for pound of body weight. So gram protein per body weight. So if you weigh 200 pounds, you'd have 200 [01:28:00] grams of protein. And, and come to find out that that might not be necessary, that might be too much protein.
[01:28:06] Lucas Garrett - Land Sharks Running Company: And so I've, I've made those mistakes where I've said those kinds of things, and this kind of goes back full circle to understanding, to be a good leader, a good, uh, cadre or captain or whatever. So understand that maybe that you were giving it wrong at one point, but there are other ways to do it, and then this way might be better to do that.
[01:28:22] Lucas Garrett - Land Sharks Running Company: So I think that's a, a fantastic way. So that's why I have a hard time giving exact, like, uh, macronutrients and that stuff, because it's all dependent on the person.
[01:28:33] Anchor Point Podcast Host - Brandon Dunham: Oh, yeah. So what works for you the best? Right. It's just like, I, I don't know. I, I, I do good with salt. I do good. My, my pre-workout like meal would be like two hours before I knew I was gonna work out, I'd go eat Okay.
[01:28:46] Anchor Point Podcast Host - Brandon Dunham: Some oatmeal with some dried cranberries and probably like a scoop of protein powder in it. Mm-hmm. Maybe some peanut butter if I didn't have that. Maybe something else with some sort of protein in there. Right. And then, yeah, like maybe 45 minutes before my [01:29:00] run, if I was doing something that was like very intense.
[01:29:02] Anchor Point Podcast Host - Brandon Dunham: I'd eat a handful of no shit gummy bears or like fruit snacks.
[01:29:07] Lucas Garrett - Land Sharks Running Company: That's, well, there you go. That work for me? That's, and that's that instant sugar that you're talking about. You have these bodybuilders that are eating Skittles while they're lifting weights or mm-hmm. Uh, I think it's Skittles or gummy bears.
[01:29:16] Lucas Garrett - Land Sharks Running Company: So it's that same thing that they're doing that to just not the sugar-free wheels though. Yeah. It doesn't work that way. But, uh, I think that's super important is that you found something and over time you found something that works for you, that gets you, uh, the most outta your workout and you can replenish yourself that you can not only do this workout now, but you can do it again.
[01:29:35] Lucas Garrett - Land Sharks Running Company: Um, so yeah, I think that's, that's a pretty good thing to know
[01:29:39] Anchor Point Podcast Host - Brandon Dunham: and to do. Yeah. And it's a, this is a whole thing too, is like you need the science behind it. You need to, you need to work with something, especially if you're an endurance athlete, which every wild land firefighter or firefighter is to some degree, but if you're doing like ultra-marathons and stuff like that mm-hmm.
[01:29:53] Anchor Point Podcast Host - Brandon Dunham: It's important to have a coach like yourself, and not only just a running coach, but a nutrition coach, a movement coach, a whatever coach. I mean, [01:30:00] getting the, the right tools to be competitive and successful
[01:30:03] Lucas Garrett - Land Sharks Running Company: at that. Right. Absolutely. I think that, uh, that's important and the fact that there's so many ways.
[01:30:10] Lucas Garrett - Land Sharks Running Company: I mean, let's go back. You said the, uh, a running coach and then a nutrition coach. You have people that specialize in these things that are nutritionist, that are, this is what they do for a living. They went to college, they study it, they've seen it on, they've worked in hospitals, they see it work on the elderly, and they see it work on these crazy athletes.
[01:30:27] Lucas Garrett - Land Sharks Running Company: And they might specialize in that and they're gonna have that. I was willing to pay money for a running coach and I had a great running coach, but I wasn't willing to spend money on a nutritionist or a nutrition coach when I probably would've seen more rewards from a nutrition coach. It's just cuz that's what I wasn't prioritizing at that time.
[01:30:44] Lucas Garrett - Land Sharks Running Company: Uh, and to know that you, you need these things. And so I think that's super important that that point that you just brought up. So yeah,
[01:30:50] Anchor Point Podcast Host - Brandon Dunham: kudos to you. Oh, thank you. So I guess the last thing on a topic I want to talk about is, The mental component of running everybody out [01:31:00] there. And I've been guilty of this too.
[01:31:01] Anchor Point Podcast Host - Brandon Dunham: Yeah, it is physical, but I think, and until this day, I think that any hard ass workout or hard run or any of that stuff, anything difficult is gonna be primarily a mental game.
[01:31:13] Lucas Garrett - Land Sharks Running Company: So let's talk about the pain cave
[01:31:15] Anchor Point Podcast Host - Brandon Dunham: on the last little subject that we have here. And, uh, yeah, let's just go down the rabbit hole on this one cause I'm fascinated by it.
[01:31:24] Lucas Garrett - Land Sharks Running Company: Alright. Uh, the pain cave is a, a, a deep, dark, scary place that people go to often. Uh, and how you regulate it is, uh, being familiar with it. And there's no other way to get familiar with what the pain cave is like unless you're in it. Um, so go there, uh, do those things and see what it's like because sometimes.
[01:31:44] Lucas Garrett - Land Sharks Running Company: You can go further than you think. You can't. Your body has these mechanisms in its brain that will stop you before your energy level or whatever the fuel source that you have is gonna run out. So it's technically your brain stopping you, not your ability and endurance. Sometimes it's your mental [01:32:00] status.
[01:32:00] Lucas Garrett - Land Sharks Running Company: Um, I I, no offense to David Goggins. Fantastic. Hardworking, the hardest mofo get after David Goggins do. Yeah. If you like a
[01:32:10] Anchor Point Podcast Host - Brandon Dunham: don't be a Bitch in, uh, the dictionary, that's probably a picture next to him, but yes. How much of it that is factual, like that's works for him, but is his mentality. We're gonna work for everybody else.
[01:32:21] Lucas Garrett - Land Sharks Running Company: Not necessarily. And this is what I think. I, I, I get this a lot. Uh, people read, uh, David Goggin's book or they, uh, read a motivational thing about hard stuff and um, and then they train for a half marathon and then, Get blown out. They get injured, they do these things, uh, and they're like, man, I can't figure out what's going on.
[01:32:39] Lucas Garrett - Land Sharks Running Company: If you didn't do it appropriately, you, David, go again. I think David Goggins is fantastic. Good stuff. What is his marriage life like? What is his relationship with his children like? What is his, uh, mental state? Right? We have to weigh those things. Yes. David Goggins is a hard mofo that can run forever and duct tape his ankles together.[01:33:00]
[01:33:00] Lucas Garrett - Land Sharks Running Company: But when he comes home and to his wife, is his wife happy or his relationship with his kid's, okay. Like there's gotta be a balance. And this is all across everything with nutrition, with training, mental capacity. You have to find a balance where you're doing these things so that you, uh, and that kind of resorts back to your, your why, which we didn't really talk about too much, but you always need to identify why you're doing the things that you're doing, because you're not gonna, and this is a good thing for David Goggins, you're not gonna be motivated all the time, Joe.
[01:33:27] Lucas Garrett - Land Sharks Running Company: I mean, every podcast that you listen to, they'll say like, motivation, blah. It's, it is dumb, but, and I get it and it's not there all the time. I don't wanna wake up at four o'clock all the, every morning. I don't want to. I look at my watch and I'm like, this sucks. But I get up and I do it. Not because I'm motivated, but because that's the time that I.
[01:33:47] Lucas Garrett - Land Sharks Running Company: Before my kids wake up so that I can be there and present during my kid's breakfast. So, um, you look at Jocko, you do these things in leadership, giving them these pain caves. It's, it's not, they're not motivated. They're just disciplined. And I think that's something we can take from those people is that [01:34:00] discipline is key.
[01:34:00] Lucas Garrett - Land Sharks Running Company: You need to be disciplined to overcome a lot of the adversities that you're gonna have and discipline's gonna, uh, lead you. The way I was the most confident I've ever been. When I was the most disciplined in my training, my nutrition and everything, it wasn't cuz I've looked the best it was because I was disciplined in the decisions that I was making for the pain cave.
[01:34:20] Lucas Garrett - Land Sharks Running Company: I love the pain cave. I think the pain cave. I will, I, one of my rules, I have three rules, but one of 'em is get comfortable where others are uncomfortable. I knew that going up a hill that as soon as my legs hurt, the guy or gal next to me's legs were hurting just as bad as I would and I would trick my brain.
[01:34:39] Lucas Garrett - Land Sharks Running Company: That's when I would start trying hard. So I got very, I used that to my advantage. Um, On the other side of that, if you go into the pain cave so much, you're gonna get injured. You're gonna do all these things to get you, if the longer you're in the pain cave, the more risk you're gonna have risk, worse reward, uh, but it callouses your mind.
[01:34:59] Lucas Garrett - Land Sharks Running Company: There's a picture of [01:35:00] me on an assault bike from a, the last event I did, I did this event and there's 25 calories in this bike or on this bike, and it's in the middle of this 30 minute workout and I'm doing it. And there's a picture that the photographer took and it's a picture of. And I look, um, like in the zone, like super, like, I was like, oh, that's a great picture.
[01:35:18] Lucas Garrett - Land Sharks Running Company: I scan to the, I'm getting the next picture. It looked like I was crying. It looked like Jesus was telling me to like, step up. And I was like, I was just like dying. And you could definitely see I was in the pain cape. The first picture was me comfortable. The next picture was me seeing death and, and realizing that I was as close as I've ever been.
[01:35:39] Lucas Garrett - Land Sharks Running Company: And it was very uncomfortable, and that was a bad spot to be in, but I was there and I, I still survived. I didn't die, right? So, um, I just love that picture because one picture I look like, like I'm focused. I'm in the zone. The next picture I look like my son after I just took away candy from him. Like, it's just like whipping.
[01:35:58] Lucas Garrett - Land Sharks Running Company: It was so funny to see the drastic [01:36:00] difference, and that's the true pain cave. But, um, it, yeah, I, I love the pain cave. I, I think it's a great place.
[01:36:08] Anchor Point Podcast Host - Brandon Dunham: I think, uh, one of the things that ties directly into the ca pain cave is. Overcoming adversity as well. Cuz man, if you get injured or if you bon on a marathon that you've been training for for six months, eight months, you bonk within the first, you know, 10 miles.
[01:36:25] Anchor Point Podcast Host - Brandon Dunham: That takes a hit to your ego. And to say that we don't have ego in the game, in the fight with
[01:36:30] Lucas Garrett - Land Sharks Running Company: any kind of physical, uh,
[01:36:32] Anchor Point Podcast Host - Brandon Dunham: fitness or our careers or pretty much any component of our life is utter bullshit. We all have ego. And when
[01:36:40] Lucas Garrett - Land Sharks Running Company: you take a an
[01:36:41] Anchor Point Podcast Host - Brandon Dunham: ass whooping, that ego definitely goes mm-hmm. Takes an injury as well.
[01:36:45] Anchor Point Podcast Host - Brandon Dunham: So as far as recovering the pain cave, I guess, I guess recovering from advers adversity in the pain caves relation to that. Like what do we got in that, that component of the mental game? [01:37:00]
[01:37:00] Lucas Garrett - Land Sharks Running Company: Uh, that's a great question. I just had this talk with an athlete not too long ago. Uh, and it's funny that you said the marathon thing, the last marathon I did, I had this audacious goal and uh, I failed.
[01:37:12] Lucas Garrett - Land Sharks Running Company: Tremendously. Um, I had this big aspirations that I thought if I hit this one time, it would give me credit in this running field or the world or whatever. Street cred. Yeah. Uh, and. Yeah, I, and, and I was so far off, like it was, I knew at mile 13 that I was not gonna hit anywhere close to what I was gonna do.
[01:37:31] Lucas Garrett - Land Sharks Running Company: But I had flown all the way to Iowa to do this marathon. I was not gonna not finish the marathon. Um, there's a couple things that came from this. The one is you never know who's watching. There's a picture of me, and it's actually on my slideshow. Me laying down on the ground, almost throwing a fit because I didn't hit the goal that I.
[01:37:50] Lucas Garrett - Land Sharks Running Company: To hit, guess who is looking at me? My son. My son. When he doesn't hit his goal, what do you think he does? He throws a, a fit because I [01:38:00] was his leader in this example, and how I responded to adversity is exactly how he responds to adversity. So remember that people are always watching. That's in the fire service, that's in life.
[01:38:10] Lucas Garrett - Land Sharks Running Company: When you see something at your firehouse or something on the fire camp and there's a piece of trash, pick that piece of trash up because you have pride and you have pride in your camp, but you also have pride in yourself that you're not gonna walk by something, you're gonna move the trashcan when you're mopping the bathroom or the barracks because you know that underneath that trashcan needs to be mopped.
[01:38:27] Lucas Garrett - Land Sharks Running Company: Don't mop around it, you wig, like mop underneath it. So, um, people are always watching. Uh, I a I was talking with my athletes about it and I, and I would, he. Also had a race and he bombed it. He just did terrible. And I was able, because I bombed this race prior to relate to him on such a level that only the two of us understood because we had both done the same thing.
[01:38:54] Lucas Garrett - Land Sharks Running Company: I had failed. And I, and I think failure is fantastic. I think failure is like a [01:39:00] key and necessity to life. You need to fail, you need to learn from it. You like they say like, what is that? I don't make mistakes or I don't fail. I only learn, or whatever that quote is. But I, uh, you learn so much from adversity that you need to do that.
[01:39:16] Lucas Garrett - Land Sharks Running Company: One, it makes you appreciate the way that when you do achieve your goal. That you could celebrate it and give yourself a pat on the back. Our son, we do a golden egg, and this is not kind of related, but I, at Easter we search for a golden egg and there's one egg, it's like this big. And my son, he's five and he's never found it.
[01:39:35] Lucas Garrett - Land Sharks Running Company: And he gets so sad cuz he's super competitive and I can't figure out why. I don't know if it's my wife or me, but I'm just kidding. But he wants to get it every year. And my wife and I were talking about how important it is for him to not get it because when he does get it, it's gonna mean so much to him.
[01:39:51] Lucas Garrett - Land Sharks Running Company: And so that's for everything. If that's your dream job, if that's the goal time of your marathon, if that's, uh, doing well in a CrossFit [01:40:00] event or doing well in whatever kind of sports or math or whatever you're doing, you need to business say whatever that you understand. Exactly. If as soon as you are doing those types of things, you are going to appreciate it so much more.
[01:40:13] Lucas Garrett - Land Sharks Running Company: It's just. I don't know how else to explain it. It means so much to you. And so I think you need to fail often to understand it. So, and that's also in the pain cave. You need to be in the pain cave often to understand it, to see that place of mental fortitude, one might say, oh yeah,
[01:40:29] Anchor Point Podcast Host - Brandon Dunham: it's like that Joe Rogan episode when he was talking with Steve Ronella about their hunt in Alaska, and it was just pissing rain, freezing effing cold.
[01:40:36] Anchor Point Podcast Host - Brandon Dunham: And they were out there for like a week. They were finally success. I don't even know if they were successful on their hunt, but they come back to like this rundown like lodge that probably has like uhhuh, bedbugs and shit. Right? And he uhhuh, he, there's a point in the podcast where he talks about like, uh, taking a shower after being cold for that long.
[01:40:55] Anchor Point Podcast Host - Brandon Dunham: It's like those little things that we take for granted so often that after we've been in the pain [01:41:00] cave for so long, it feels like you're a brand new person. So I think there's a lot to be said about the failure. There's a lot to be said about the pain cave and what it can provide to you as not only an athlete, but as just a
[01:41:12] Lucas Garrett - Land Sharks Running Company: human.
[01:41:14] Lucas Garrett - Land Sharks Running Company: Oh, absolutely. The, the life lessons that you learned in those situations are, are unmatchable in any way whatsoever? Hell, uh, I wanted to say a couple things about, if you don't mind, go ahead. I was reading through your website and, uh, I think it's great you're talking about, I, I don't know if it was your admission statement or just more about you, and it was talking about how you're trying to highlight the stories, the career opportunities, spread awareness of fire prevention and educate the public on the struggle and achievements of mental health in the fire service.
[01:41:49] Lucas Garrett - Land Sharks Running Company: And I wanted to take a moment to commend you for what you're doing, because a lot of people don't necessarily give credit when credit's due. Uh, but by you being vocal and doing these [01:42:00] things and bringing awareness, you're educating people by bringing someone like me on that might not be a wildland firefighter, like, Hardcore wild un firefighter.
[01:42:09] Lucas Garrett - Land Sharks Running Company: You're gonna bring some of my audience here that might listen to this podcast that's gonna now know about the struggles that the wild un firefighters have. The spread awareness about fire prevention, about how the things that they can do can help them help you and save houses across the, well, I'm cities, the, the United States, just cuz of that, but the mental health.
[01:42:30] Lucas Garrett - Land Sharks Running Company: Um, there's a lot of times when people don't understand that people in the fire service are, even though they're tough and they're brave and they're doing these things, they struggle and they need help. Um, and they're too, like, like you said, that that person that got rhabdo because they're, they have too much pride to admit that they need help.
[01:42:47] Lucas Garrett - Land Sharks Running Company: The mental awareness and being mentally strong doesn't mean that you. Hide things, it means you're vulnerable enough to talk about it in a way that makes other [01:43:00] people realize that they're not alone. So you have done a great job of letting firefighters and people in whatever aspect of life know that they're not alone and that they have help and there's a community out there.
[01:43:13] Lucas Garrett - Land Sharks Running Company: I'm a big believer in community. The Land Sharks Running Coat is a huge community that we motivate through movement, but our community lets people know that we're there for them and we have a symbol and it's called Fins Up, and then we just put this little thing on our head like this and it's just like, cuz we're a shark, but.
[01:43:28] Lucas Garrett - Land Sharks Running Company: It lets 'em know that we're there for them. And so I, and I couldn't do it without, but you deserve a fins up because of what you're doing and the things that you're bringing awareness to, cuz it's making a difference. So continue doing what you're doing, I think is fantastic. Uh, the people that listen to this, share it, spread it, uh, because there's so many different facets of.
[01:43:47] Lucas Garrett - Land Sharks Running Company: Life and mental health that need to be addressed. They can be addressed by talking, they could be addressed by physical activity and they can be addressed by sleep and the type of food that they're eating. And if they do those things, they're can be better individuals for the rest of their life. [01:44:00] So fins up, dude.
[01:44:01] Lucas Garrett - Land Sharks Running Company: That's what I just wanna say to you. That's awesome. There it is. Look at that. Goods up dude's. So good stuff. Yeah, that's good stuff. No, I
[01:44:07] Anchor Point Podcast Host - Brandon Dunham: appreciate the compliment. You're very welcome. And, uh, I am the arguably one of the world's worst pre people at uh, taking compliments, but I appreciate it, man. And uh, I think that it's important to highlight these stories like yours and share what you have to offer the community, cuz that's what it's all about, man.
[01:44:21] Anchor Point Podcast Host - Brandon Dunham: It's, it's, it's, it's honestly just as long as we affect one person out there and its something that was said between you and I or any of the other podcasts or any other people that have been on the show, as long as they help one person let 'em know that they're not alone or they're not struggling, fucking that's a win, dude.
[01:44:36] Anchor Point Podcast Host - Brandon Dunham: That's a win in my.
[01:44:39] Lucas Garrett - Land Sharks Running Company: Absolutely. So keep grinding, man. That's great. You
[01:44:43] Anchor Point Podcast Host - Brandon Dunham: as well, man. Good stuff. I appreciate the hell out of you. Thank you. But we're going to the end of the show here. Um, I wanna give you the opportunity to give some shout outs to some homies, heroes, mentors, and then where we can find you maybe book some, uh, some running seminars for, uh, our
[01:44:58] Lucas Garrett - Land Sharks Running Company: out there.
[01:44:58] Lucas Garrett - Land Sharks Running Company: Oh, absolutely. Yeah. So, [01:45:00] uh, homies, right? So some senior firemen, uh, if you're listening to this, uh, you kind of help shape mold me to the individual that I am. Uh, I don't need to say any names, you know who you are. Um, if you're a captain that I've had in the past, I've had captains that have been great role models and examples of what to do.
[01:45:15] Lucas Garrett - Land Sharks Running Company: I've also had some captains of role models of what knot to do. And I think that bad captains are equally as good as good captains, uh, because you can learn what not to do and to do. Uh, so obviously everybody knows who they are. Uh, but, uh, the people of just in the fire service in in general is a family.
[01:45:32] Lucas Garrett - Land Sharks Running Company: And I'm a, a very. Um, family oriented person. It's family first and fitness for me. And so I, I consider everybody in the fire service my family. So anybody that's listening to this that needs help, wants to talk about stuff, feel free to, I guess I could tell you where I, you can find me on Land Sharks running co.com.
[01:45:48] Lucas Garrett - Land Sharks Running Company: It's our website. Uh, you can also find us on Instagram. It's Land Sharks running Co on Instagram, um, where there's like a blue and white symbol that will, I guess we'll put links into it. Uh, my phone number is probably out [01:46:00] there, uh, on those different items. So if you want to call or text or email me, uh, feel free.
[01:46:06] Lucas Garrett - Land Sharks Running Company: I'm on my computer and my email constantly. Um, And that's how I generally communicate with people. Uh, so, and if you're looking for what I've just recently offered, uh, we're in about 15 schools for a fourth through sixth grade running club and we're called the Junior Land Sharks. Uh, so that's a really proud moment of mine that we're motivating kids to get off iPads.
[01:46:25] Lucas Garrett - Land Sharks Running Company: That's awesome. Awesome. I think that's a problem that we have and it's just teaching them like our, um, our. Was it Our topic last week was respect and our topic the week before that was just goals and being oriented. And we actually did a topic about making the hard decision. And I think that we need to implement and teach young children these different types of standards so that they're used to them when they get into the fire service or they're used to them when they get into these trades.
[01:46:51] Lucas Garrett - Land Sharks Running Company: We need more mechanics, we need more plumbers, we need more people to do these wonderful things. And I think if we teach 'em and instill it at a younger age, we're gonna be doing that. If you're interested. Uh, I [01:47:00] just offered a, uh, seminar to a local Cal fire camp and they absolutely enjoyed it. Cause we talked about all these things.
[01:47:06] Lucas Garrett - Land Sharks Running Company: We get into the weeds, we do a little bit of nerd stuff, we get into different types of running, uh, uh, philosophies, training methodologies. We even did drills and strides and we put 'em through a little pace workout to help them understand and show that like, We do don't understand pace as much as we think we do.
[01:47:22] Lucas Garrett - Land Sharks Running Company: Uh, so that's something you can do and all those things you can find on our website are on our Instagram. Uh, and uh, so yeah, that's kind of it. I guess. Shout us to homies thanks to downtown our DT loss for letting me use their offices here to do this podcast. So thank you. Uh, that's fantastic stuff. So hell
[01:47:41] Anchor Point Podcast Host - Brandon Dunham: yeah, man.
[01:47:42] Anchor Point Podcast Host - Brandon Dunham: Well, Lucas, thank you for being on the show and uh, yeah, dude, I appreciate the hell out of your expertise and your knowledge that you're sharing with the, uh, the global fire community. Man, I appreciate the hell out of it cuz people need to hear this stuff
[01:47:53] Lucas Garrett - Land Sharks Running Company: and thanks for having me on. I appreciate everything that this offers and just for me to talk about it is, is an enjoy for me.
[01:47:59] Lucas Garrett - Land Sharks Running Company: So if [01:48:00] anyone wants to talk, I, I talk too much, so you'll just tell me to shut up sometimes. So
[01:48:04] Anchor Point Podcast Host - Brandon Dunham: Can't beat the authenticity bro, that's for sure. Absolutely. It's good you're passionate about it. Absolutely. It matters. That shit matters, dude. Yes it does. Yeah, that's good stuff. Right on. Well Lucas, thank you so much.
[01:48:14] Anchor Point Podcast Host - Brandon Dunham: Fins up.
[01:48:17] Lucas Garrett - Land Sharks Running Company: That's right dude. Its
[01:48:18] Anchor Point Podcast Host - Brandon Dunham: up. And yeah, we'll catch you guys on the next one. Thank you for listening.
[01:48:24] Anchor Point Podcast Host - Brandon Dunham: And boom. There we go. Ladies and gentlemen. Another episode of the Anchor Point podcast is in the books with my good friend Lucas Garrett from Land Sharks Running Company. Luke, dude, thank you so much for, uh, being on the show and sharing your expertise and knowledge in the field of running. Uh, yeah, that was awesome.
[01:48:43] Anchor Point Podcast Host - Brandon Dunham: That was a lot of good information in there, especially with the injury avoidance, the running optimization and the nutrition and rest part. Yeah, the pain cave. Well, that's a place you gotta kind of explore on your own. But I hope that, uh, the stuff that we were talking about helps you explore that pain cave, [01:49:00] uh, a little bit.
[01:49:01] Anchor Point Podcast Host - Brandon Dunham: Yeah. So once again, Luke, thank you so much. Speaking of running, uh, this weekend actually on April 22nd, Tahoe Hot Shots, they're doing their annual hotshot half marathon. So if you want to go over there and support a good cause, it's a portion of the por actually the proceeds. It's a fundraiser for the Wildland Firefighter Foundation.
[01:49:21] Anchor Point Podcast Host - Brandon Dunham: Go over there and uh, do your damnedest. It's a badass trail run. Uh, unfortunately I will not be able to go. I've gotta go to Sacramento the next day. So sorry about that fellas and ladies. But yeah, thanks for the invite. So if you feel, uh, like getting your ass kicked by some, uh, pretty gnarly half marathon trail run, well now's your opportunity.
[01:49:42] Anchor Point Podcast Host - Brandon Dunham: Go check it out on the old Graham. Uh, they're, uh, floating around there somewhere. Speaking of running, uh, if you want to get ahold of Lucas, go and check out his Instagram as well. And uh, I will of course drop the contact information and all that jazz in the show notes. Yeah. Pretty easy to find. Just search for Land [01:50:00] Sharks running Co and you'll find them.
[01:50:02] Anchor Point Podcast Host - Brandon Dunham: That's for everybody. Hope everybody's doing good. Uh, a lot of events coming up as well. There's one that was passed the weekend. It was the hotshot up volleyball tournament, waiting to hear back from those guys, see how it went. But thank you so much for, uh, throwing that event. Kick's ass goes to a good cause.
[01:50:16] Anchor Point Podcast Host - Brandon Dunham: And in June, beginning of June, we have the Rip and Lips Dumpster Tuna Event. Oh wait, sorry. Bass fishing tournament. Yeah, Sam, I hope you're listening to this one. And the, uh, fundraiser goes for the Wildland Firefighter Foundation on that one as well. So get out there preseason, go have some fun and. Mingle with some homies, mingle with some families.
[01:50:38] Anchor Point Podcast Host - Brandon Dunham: It's awesome. Keep doing these, uh, these community events, they kick ass. This is for all of you. Uh, hope you are doing well. The season is right around the corner, so hopefully we can go into that and not get injured. Like, uh, our buddy Lucas was saying like, uh, I don't know. Not blowing out your hammy because you're not doing the right stuff.
[01:50:55] Anchor Point Podcast Host - Brandon Dunham: So listen to his words and he's got some good advice. Hope everybody's doing well. Shout [01:51:00] out to our sponsors. We got Mystery Ranch. They make the damn best packs in the wildland firefighting game. And then some Go to www.mysteryranch.com and check out their full line of load-bearing Essentials. We've got Hotshot Brewery of course.
[01:51:14] Anchor Point Podcast Host - Brandon Dunham: Kick ass Coffee for a kick ass cause and a portion of proceeds always goes back to the Wildland Firefighter Foundation. Go to www.hotshotbrewing.com and check it out. Of course, we've got the ass movement. What's up booze? I'll be seeing you next week buddy. Go over to www.thefirewild.com and you can save 10% on your entire order by entering the code anchor point S 10 at checkout.
[01:51:39] Anchor Point Podcast Host - Brandon Dunham: And last but not least, we've got the American wildfire experience. It is awesome. They also house the smokey generation. So if you want one of those grants, go over to www.wildfireexperience.org and check it out. Y'all know the drill. Stay safe, stay savage. Peace.[01:52:00]