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>> Bob: We're here with Bart Yasso, Chief the Running Officer for Runner's World Magazine. Bart we have some questions again from social media.
>> Bart: Sure
>> Bob: Off of twitter, @laurenbaileyva—what was your most disappointing running moment and how did you bounce back?
>> Bart: Yeah, Lauren you know, out of the 1500 races I have done in my life, I've actually had to drop out of two races and that's by far the most disappointing thing I could have ever done in the sport of running, you always want to get to that finish line.
>> Bart: But those two races, I was better off not finishing, I think I would have hurt myself long term if I would have kept on running.
>> Bart: So what I did felt bad for a while, but then I got right back on the horse, got healthy and did a race to prove to myself could finish and do well.
>> Bart: And that's what you really have to do when you have those disappointments- follow it up with something positive.
>> Bob: From the runDisney Facebook page Juliana is currently training for an ultra 50K, what should the longest mileage for the long run be?
>> Bart: Yeah, Juliana, training for that 50K, I love that 50K distance, 31 miles.
>> Bart: You know, I wouldn't go anywhere past the marathon distance, in fact if I was doing a 50K I would do a marathon as my long run
>> Bart: just not do it at all out effort—about 90 percent effort, that way you can practice all the fuel stations, and practice eating on the course and you get in that great run.
>> Bart: Running 26.2 is plenty of distance to cover to run a 50K.
>> Bob: Now, this is an event that you know about, Sarah Shrout Crowl, for those doing the Goofy Challenge, what do you recommend for recovery after the half marathon to help keep your muscles ready for the full marathon the next day?
>> Bart: Yeah, Sarah you are going to love the Goofy Challenge!
>> Bart: Now, the key to the Goofy Challenge is one, to run very easy on Saturday so you have enough to run Sunday—have enough in your legs to run Sunday. So Saturday should just be a fun day to really go out and enjoy the parks.
>> Bart: Now, recovery after the half marathon, what I did when I did the Goofy—right after the race, as soon as I got back to my hotel room, I took an ice bath.
>> Bart: And then I took an ice bath again later, or early that evening.
>> Bart: So I took one at about 10 in the morning, and then I took one at about 7 o'clock at night.
>> Bart: Doing that ice bath for 20 minutes, my legs felt great the next day for the marathon.