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In the fourth episode of the Mountain Malarkey Podcast, Andy and Dave talk about the training involved for trekking at high altitude. You could even call it 'Couch to base camp' training.

Head Yeti Andy is a firm believer that anyone, within reason, can take on Everest base camp but the fitter you are, the more enjoyment you will get out of the trip. The training tips the guys discuss can be used on any high altitude trekking trip like Everest Base Camp or Kilimanjaro.

Things the guys talk about:

  • A few training tricks to turn up trek ready
  • Ways to break your training down to achievable chunks.
  • How to not get injured on your trek

“Get the right boots. Use them in the gym, around the house”

"If I had started off running 13 miles, I would have run towards the nearest defibrillator'

“What was important was getting out”

“I used to cycle uphill so slow that moss would grow on my wheels"

http://bit.ly/5trainingtipsEverest

http://bit.ly/EverestBCGuide

http://www.evertrek.co.uk

 

Read Full Transcript

Please note this transcript is machine-generated so it is not perfect and should be used for reference only, you will get the best from the podcast by listening to it in it's designed format

Hey everyone, it's Andy here with Dave. Did you remember your name this time? I did, yeah. Yeah. You didn't start off well, no, I revised actually that's what happened. Um, the fourth episode of the Mountain Malarkey podcast. Awesome.

[inaudible]

super excited this week, Dave. Yeah. Yeah, it's a big week. It's a big week. This episode is really important actually is when it's about one of the fundamentals that we all need to get right in order to have a successful trek at high altitude. And that's the training that goes beforehand, you know, 11 days in the mountains and many, many hundreds of days preparing for that.

Absolutely. Um, yeah, I mean, anything to do with, you know, if you're into high altitude trekking. So today is all about high altitude trekking training that you're looking to do. I think it's clear from our experiences, we've had the good and the bad. We've done plenty of training. Yeah, exactly. Yeah, it's been trial and error. Um, a lot of error and a lot of trials. No, it's been good.

It's one of those things where I think it's a, it's a little bit different person to person. What works for you might not work for me, but hopefully we can give a little bit of an overall picture. Um, because between us now, we've been to base camp, you know, nearly 10 times, um, successful every time we go out there. So we must be doing something right. So I'm going to talk about it and then hopefully someone will be able to, um, what's the phrase and gleam a golden nugget that is becoming literally the saying in the podcast so far. Um, but yeah, what we're on the subject of, of high altitude trekking. If you are keen to go on a trek and you're looking at training I do recommend you download our five training tips to get to Everest. If you're listening, it's http://bit.ly/5trainingtipsEverest.

Um, if you type that in, you'll be able to get the link and download the guide. I highly recommend you download it. It's got training plans, a full on eight week training plan that you can use. Uh, we've used ourselves and we know a lot of our customers are use it as well, so as well. So I highly recommend you download that. Um, but yeah. Should we get stuck into the episode? Why not lets do it. Um, so yeah. What have you be up to then? Let's, start with that. To be honest, it's the lead up to Christmas isn't it? You know, a lot of, lot of Christmas stuff to get done, but um, the light types start trending there. Yeah, exactly. Yeah. To be honest, it is always a hard time. We're to, you know, we're going to Kilimanjaro in February.

Yeah. So this would be our like peak time to start training, which, which I'm due to start. Well, we've got to get moving. Um, no. Yeah, save it would be, I mean, it's, obviously we have the sleep out last week then we've actually, yeah, that was really good. Yeah. Tough. Very tough. I mean, you couldn't train for that. No, let's be honest. No, to be honest, it was one of those things I thought it going to be easy. Yeah. And actually it could have been easy, you know. Well, I've, you know, we've all done night shifts and stayed up all night. Yeah. But actually the, um, the weather threw us a curve ball. It was really nice, a little bit cold, but quite nice all the way through. And then right up to about 11 o'clock, it just started, you know, little drips of rain and then like a monsoon, just relentless wind and rain for hours and hours and hours and um, yeah.

Sleeping over in it and being exposed to it. Um, yeah, I got drenched. It was tough, wasn't it? I gotta be honest, like we all, I remember we all set up camp as if it's going to be great, it's gonna be great. We knew the rain was coming, but still it was still quite tough, especially when, um, you know, we were trying to get into our bags. We have these little rescue bags. I'm trying to get into them as the torrential rain was going for it. There was no chance we were going to stay dry. Well, no. Well, once we were wet, that was it then that was game over, wasn't it? I mean, to be honest, even though we were given those little survival bags, yeah, I went at it. I had my bivy bag, you know, all the waterproof high tech gear that I could bring with me.

I thought, you know, fair enough. I'm staying here. I'm staying here. But I'm no, even that wasn't enough. Those conditions are terrible. Um, you know, the, the place was waterlogged people would sit in, in pools. Yeah. Um, and although, you know, that might not be the case for every person that's suffering from homelessness. Yeah. It's definitely going to be the case for a few of them. And even one is too many because, yeah. What really brought to my mind was, so I got drenched, I got soaked and I decided, no, I'm not going to sit you and do this. I'm going to, so I got up and I went and sought shelter and F and you know, someone then bought me like a hot minestrone soup and stuff like that. Honestly, you just bought home, like, you know, why, what a privilege to be able to update of those conditions anytime I want and you know, look, can't do that.

Can they? Exactly. Yeah. And get looked after and, and stuff like that. And um, yeah, yeah, it was, it was, it really did bring it to mind. But what a, what a great charity that goes at Columbia, you know, they're doing really good work and you had a team. It was pretty, pretty, pretty special. The end statement was great again, you know, it even though it was, um, you know, his classed as a sleep out event. Yeah. It's very different obviously to how people do it. It's purely to raise awareness and raise some money. But yeah, that was, that was an awesome week and we're sort of leaning in towards Christmas now, but when we come, when it comes to training that, I mean, let's talk about, let's start with our own experiences. Yeah. Okay. Um, I, I, yeah, I mean these are going to be, this is interesting, but I think I'll start with buying just from a timeline perspective.

Yeah. Um, so the first time I went to base camp, I have to be honest, it was at a time I didn't really know what I was doing at altitude. All I knew was I needed to get to Everest base camp and I booked a flight and I booked my track and I went out there and I did it. Yeah. I didn't really do any trading for it. And I, you know, I was going to the gym, maybe doing some weights, but I didn't do any real fitness. Yeah. I, you know, used to go out the mountains every now and again, but it wasn't really as much as I do it now. Yeah. And yeah, I have to, you know, I'd be lying if I said it was easy. I mean it was during winter, which is quite hard, but ultimately I came back for that knowing that I could have done a lot more.

Yeah. And I think that was important. I think every time now I've gone back, you know, the other four times I've gone to base camp, I've certainly done a lot more training, put a lot more work into the legs and it's made it a lot easier each time I go now. I mean it's probably a mental thing as well, but it is a lot easier. Um, I, you know, if you, if you're fit to, you just have a better time, you know, if you have a better time and you know, it's, it's good for everyone that isn't it. Um, and what about you Dave? Well, I've certainly experienced both of those. Yeah. I mean I saw you go, which is initially why I wanted to go. Yeah. I mean I always wanted to go, but I never, it always seemed like eight there, like a weird idea that wouldn't really, I mean, how do you even go about doing it?

You know, so you see a new goal that at that time was like, I should mention that, you know, we used to work together but then, but then years ago then we spend, you know, Andy went his way and I went mine and then I just saw on Facebook that he went to every space and I was like, Oh man, how did he do that? I always wanted to do that and he's always been a boss, a lot more sort of, I'm just going to catch a plane and go to some strange country and figure it out where I'm not exactly that way inclined. I like to, I dunno, I need to know more about it, you know? I don't like to find out on the grind. I've always been, you know, I wished I was that type of person where I could just fly it to Katmandu and suss it out.

But I don't think I am. But no. And then when I saw you went and then I read your blog WellSpan walking, it's still really good blog by the way. It's still relevant. I read it, I read it off and on. Just cause I like to remind myself of the, my first ever instincts about Everest was I was reading that. But then you made, it seems so hard in that blog that I started like, I mean I should point out that I was nearly 20 stone, 19 stone and really unfit. And this initially for me was like, well, it lines up with my own personal ambitions and it's something that I can do. So I started training, like I was going into spaceman. I read, I was like, it was insane. I was the fattest space man on earth, you know, but I'm up, but I haven't said that.

I mean it's hard. It's really hard. And particularly of the L I know lots of people treat this as a challenge to get fit and to lose weight. Yeah. Um, yeah, I think my most important message would be, don't be disheartened as long as you're out there and you're doing something, you're improving yourself. My first run, I got less than a mile and I ended up lying on my back on the ground, you know, and my first cycle ride, not Shane blue Mitt this right. I bought a road bike and I thought, I'm going to cycle to work. I left my house and I rode up the Hill and then I turned around and I wrote down and I got back into bed and I phoned in sick, but that it was, you know, but you know, that little road up the Hill was more than they've done in years.

And slowly I chipped away at it and I chipped away at it. And when I got to Everest in 2016 for the first time, I was in peak condition, I felt great. It felt great. I was like, yeah, I want it. Like I wish I was that fit now, you know? And then, yeah. Subsequently we've been back quite a few times and I've, you know, probably have toned down my training. Yeah. Um, whereas I, I trained to a huge extent. I mean, I'd have had a crack at the summit. Yeah. But you don't know what you don't know. Hey, fit is fit enough and now I train probably adequate to get me to base camp but I'm certainly, I did a lot of um, I did run in to build the cardio but it was a bit damaging on the body. So getting on the bike was brilliant for me.

And I think that riding a push bike and particularly doing Hill rides is perfect for mimic an altitude. Yeah. Because you're moving up the Hill remarkably slowly. I mean I used to cycle so slow up Hills like Moss would grow on my wheels, you know, but like does that analogy of the week? I don't know. Not quite. Yeah, I suppose that would make me like a sloth, you know, with this master only grows on Dave cycling up Hills. But yeah, but your heart and lungs are going like crazy, which is anyone that's been to altitude knows when you're hiking up a large, yeah, a steep Hill. You are moving like the glaziers move faster than you do, but your heart and your lungs have go in like, you know, it's crazy. Like 180 beats a minute or something and seen as crazy. So that's what I find was perfect.

Like when I went to altitude and I was struggling with the altitude, I thought, well actually this already feels familiar. Yeah. So that was perfect. Oh, that's, I think what you've said there was important. You mentioned that you just got, you just got out. Yeah, it does come on to our first point is which is all about, if you look into do some for the treaty, um, clearly get it out there just even into the mountains. Yeah. Just doing some walk in, uh, you know, pack on your back. Um, is is the way to do it. I mean, ultimately it'll, everyone lives, the amount is, we're quite lucky. We're about half hour away for the Bracken beacons, so we got no excuses. But even if you can just walk around where you live, like you said, you even walked a mile just to just to stretch your legs, just to get those, get the bourbon.

I do think though that most people, you know, if you have any time off over the weekend, I mean I still drive to Scotland to go to maintenance. Yeah, exactly. You know, so, um, and also I think it is important to train the body. That was one thing that was key. But one thing I really think helped me way more than, you know, I could have probably had less cardio and more time in the mountains cause I that, you know, uh, climatize is you to the maintenance, you know, being maned in fit is a very real thing. You know, the way you walk when you have a pack on your back, when it's weighted. Um, being able to walk for long periods of time across difficult terrain and things like that. If you're only running on a flat surface or you're only cycling on roads, it's going to feel unfamiliar to you when you get onto the maintains and you start slipping and sliding and rolling ankles and stuff like that.

And you need to sort of learn the rhythm of Hill walking, you know? And I think that's brilliant. So whatever you do to train in to go to Everest base camp. I think getting out there, like you said with a pack on your back and getting used to walking in the Maven just in the mountains just perfect. Yeah. And it's also, I mean if you're going to get out in the mountains as well, I mean we've, um, if, if you do download the guide I mentioned at the beginning of the podcast, um, in there it does mention about, you know, make sure you do wear the boots you go into where and when you're training is the same ones you wear when you're out tracking because yeah, ultimately, um, as Dave said, you'd want to be rolling an ankle. You don't want to be carrying an injury that you had, you know, like the first couple of days and it's a bit sore.

I mean, I'm sure there'd be times you crack on with it, but ultimately it, things are more familiar to you, especially when you're on your feet and especially looking after your ankles and massively important. So yeah, that's a big thing. If you, if you do want to take anything out of this, definitely, um, you know, get the right boots and make sure you wear them while you're training, even if, right. I mean, I, I'd go as far as saying, I've done this, I've worn my boots in the gym. Yeah, yeah. Well, just to wear it in, I mean, I mean most boots these days are good technology. You don't have to necessarily wear them in as much as you probably used to lever boots, but it's still better when you're familiar with things on the bottom we have 100% I think especially if you're doing a StairMaster, you know, there's revolving staircases. Yeah. By the way, if you just want to train strength and endurance for forever space camp and you can only do one thing, I'd probably say a StairMaster in the gym would be brilliant because that is Everest.

But I think not doing that in your boots is perfect because if you do it in your trainers, they'll have a lot more flex. They're not arraigned your ankle so much and stuff like that. So you'll get used to walking in a way that is not, you know, sort of fluent with your boots, put your boots on and you'll automatically start adjusting to them. And you also get an idea of how they feel on your feet after an hour of walking. Yeah. Cause um, you know, I made a very complacent mistake when we did the Glencoe challenge. Yeah. That was very good. Yeah. Very good. Leasing mistake. Especially the last three miles, Dave. Well exactly. Yeah. That was horrific. The longest three miles of my life. But yeah, I bought 'em a nice pair of late last ball Tivas and I wore them Moraine for a couple of days, you know, just casually wearing the men and I thought, nah, these are great.

These are, these are wonderful. Hadn't done any tracking in them. Hadn't worn them for a long period of time. Um, so rolled the dice and um, yeah, the last three miles were just, I was in a world of pain. Yeah. But when they were been, there were people who were flying past us and they were, you know, no offense to any people. That's over 70, but generally you think that people in their mid thirties read book faster than people in their mid seventies, but we were getting overtaken. Totally. I mean, did it, it was so frustrating because I had the strength in my legs. I had the strength in my lungs, but yet I was being waved on by, you know, by like, you know, [inaudible], you know, just absolutely obliterated me, overtaking me at an incredibly slow pace. But, um, but that wasn't even blisters. That was just a pain in my feet because I hadn't worn those boots for a long period of time to know how they would support me for that long.

And it as it turns out in souls as well, I had to replace it and they, they're fine. Yeah. But I didn't know that and I would've known it had I done even one hike in them, you know. Well, it talks about, I mean, you, I know the last episode we talked about, um, equipment. Yeah. Um, you talked about the main nulls Oh, and really two main doors and you've found them now and moving that there might be an wouldn't they? In my book, the Mendel Bhutan is more fever boot. I mean, you know, I, I've always stayed away from them because I always liked the Gore-Tex, um, like fabric material, you know, not the leather. Um, mainly because they're light and they tend to be worn straight out the box. But after, I don't know, I just struggling to find a pair and then all of a sudden I just thought, John, I'm going to try it.

So I, I stumped up the cash, bought them. Oh my God. Like when I walked to base camp, I was just, I was just fascinated. Yeah. I like, I've go in down Hills now is, it's changed everything from the feet up and now everything is like talking to each other and working properly. Where before I'd be nursing a knee or a hip or something, making myself sound like I'm like 90 years old here, but let's go say Dave. But it's to do with the training, training, training. Exactly. Me. And it's so important. I mean like we're talking about boots and things like that and I know we went into it in the previous episode, but I mean if you don't, if it really is that bad that you can't get to the mountains or the, or the, you know, the trails, anything like that, then you know, obviously the find a local gym.

Yeah. You know, there's plenty around doing some, some things like, I mean, just a couple of things that we got our training plan again, which I recommend you download, but you've got things like your dead lifts, your squats, your single leg movements, which means that pretty much you can imagine, I don't know if you've ever seen someone who's holding a weight and then does some sort of single leg squats. Those are ideal for building strengths in like your quads. Yeah. Um, you know, which is important on the ups and the downs. Yeah. Um, you know, obviously there's things that can make it easier. Like one thing, if you do get out and about and you know, you want to sort of take it a bit easy on the knees and we do highly recommend the trekking poles. I know we talked about a little bit last time, it will help you on the downs 100%, but it's not for everyone.

I mean, the first time I went to base camp I didn't use one pole. Um, you know, I wanted to take my GoPro once and use that, but now I used to, yeah, all the time. And I know it makes it easier. It probably saves me a lot of energy. And again, I, I, you know, I didn't just turn up and do that. I spent a bit of time in the mountains training with them to make sure it worked for me. And I think it's the same when it comes to, if you're in the gym as well, find stuff that works for you. Like I'm not a big fan of deadlifts really. I don't know. You're not. No, because they, you know, you've got to, you've got to get them right. And you know, some people don't like them. I mean, I used to do quite heavy weights for dead lifts.

I don't anymore. Um, you know, but there's other things like the single leg movements are massively important just building up that leg strength, like you said, cycling. Yeah. I mean, if you can't get to a gym and get a bike. Yeah, exactly. I personally like I don't, I don't go to a gym ever. Um, I try, I've tried it off and on, you know, and I've hired personal trainers and stuff like that. Fundamentally I find the gym painfully boring, you know, so like I just, I just got really, I'm just over it from about the first session and then it's a slog for me. Yeah. And that's one of the things I've realized about training is you, regardless of what you do, there are preferred things and things that you should do, but you need to find something that you enjoy doing. You know, something that you will do without the, doesn't require a huge effort to get off the sofa and go and do.

Now when you first start out any, everything's going to be like that. But once you get into a routine, like I love cycling. I used to love running. Um, and now not so much, but cycling and running and being in the maintenance and hiking is, is, is how I build my fitness now. Yeah, that's, that's it. You know, and I think that that's because I look forward to it on a Sunday. You get up there and the main end, decompress your mind a little bit, get the legs working. One of the things I think I've had to start working on is my core strength and ask, be like, I don't know why. You know, I got this, you know, I got to pull up. I got up on my lower back. You know, there's no, there's no, yeah, I, I've mentioned it once or twice.

There's no getting around it. I got a little niggle in my lower back and I know that it's, it would help if I had um, back core strength, I'd have better posture, um, and things like that and it would help. So that's what I'm, that's my main focus at the moment. I need to get that sorted. Yeah. Cause it's not causing too many problems now, but the moment is that did cause me problems and I'm carrying a pack or something like that then yeah it's going to be a nightmare. But yeah, I think core strength is good. 11 days going to base camp and a heavy pack on your back, you're going to, you know, you might get back ache and stuff like that. So it's going to cause you some issues isn't it? I mean, I mean that's really, yeah, that's again why you carry a pack in the mountains.

Yeah. I'm a big thing that sometimes some people do and I've done in the past is wear a weighted pack. So we kind of aim for them. It's important if, if you wanted to go out there and trial say for two or three times, maybe try double what you normally carry. Yeah. So say you say the same for 10, just nice. He's number 10 kgs. So in Nepal you don't really want to have more than five kgs and your pack. Yup. You know, cause your Porter and be carrying most of the gear. So let's say in for 10 kgs in the UK, imagine if you're, you know, you're tracking every week or at least two times a month. You imagine that. I mean, that's more than doable for everyone, isn't it? Yeah, exactly. Yeah. I think water is a good thing. You know, just get some bottles of water, fill them up from the tap elite.

Your reward is about a kilo. Yeah. And that way you've got water to drink and quite easy to shed weight, you know, so if you do it, if you do want to get rid of some, have you ever over cooked it a little bit? You can just, uh, you know, pour somebody that gives them back to nature. You could just, yeah. Or you can drink it or you can drink it. Yeah. Yeah. You can't drink it. Which again is part of the training because you need a drink. A hell of a lot of water on the basis of that is true. Yeah. Four or five liters a day saying that if I did that in the UK, I'd probably feel a little bit different. Drinking five liters in the height. Only if is a real hot day. What I need to do. Like Ben Davis, like they're nervous.

Yeah. Whenever I run out of water. Yeah. Yeah, you'd be, you'd be, if you listen to this podcast quite regularly and we'll be doing more, we'll be dropping in familiar stories along the way. One of them being Dave's experience and Ben Nevis. Yeah, it was great. It was a great day. We did the CMD route and then on my way down the tourist route, I ran out of water. Well, nice. Before I got the summit actually has, I know what it's like three hours before the end of the day. It was boiling hot, but even though, cause I knew I'd been running eight, like I would've run out hours before that, but I was like nursing it, you know, and trying to just get by on sips and yeah, it was horrible. It was really bad. One thing I did do is like, um, I suppose me a little bit, I thought, I always thought, you know what, I'd go off on a bit of a tangent here.

I used to think the, when we were in them, I can do it. When we were in the mountains, we all like, well we're together in this, aren't we? Yeah. You know, and I was coming down the Hill. Now I've given like people water and drinks and yeah, the cans or fizzy pop and stuff like that. So this one guy, they half hour from the bottom, from the car park, right at a liter of water on him. I said, mate, but may full of war and my ball, no, I need this to get all the way down. I've watched him not take a single sip all the way back to the alley, you know. And I remember, I remember thinking, God, God, who there any ever trackers? They're may, I'm sure they would've done it. Ever Jaguars. Yeah, they're, they're a different type of tracker though. Yeah.

You know, cause they'd done the trainings. Yeah, exactly. Yeah. I mean every track has to give you the shirt off their back. You know, if you listen and you will have a tracker, then you'll know what we mean. Yeah, exactly. But um, yeah, no, yeah, I don't hold a grudge against him. Maybe he didn't know how far to bolster the car park. Yeah, I did listen and I was thirsty. But no, I mean all this we've talked about, you know, whatever you're doing, whether it's in the gym, out, you know, in the mountains, I always think it's good to have a plan. Um, if, you know, not all the time, like clearly we talked about before, sometimes I'd just like to travel, book a flight and go there. That wasn't planned. But when it comes to training, it's good to have almost some targets. So I mentioned the weighted pack and if you are aiming for 10 kgs, even if you wanted to aim at, go into the gym maybe three times a week.

Yeah. But almost have a plan. I don't know, even if you go in like six months before you go, just aim to get out more. Um, a lot of people that, that sort of book on sometimes because it's very important we talk about this is that you don't need to be superhuman fit tracker, high altitude, especially every space. You know, a lot of it as you may have listened to in the previous episodes is around mindset, about equipment and about, you know, take, there's a few things you need to do whilst you're on the track, which we'll certainly talk about. Yeah. Other episodes, but ultimately having a plan on where you want to go and what you, you know, in terms of like getting out there like twice a month. Yeah. Put that into your target. If it's six months and it takes you a month to get out, then yeah, that's fine.

Life gets in the way, you know, we're all there. We've all got busy lives. But, um, what is it that that line you say about if you want something done, ask a busy man, cause no one else has time. I love that line. I don't know why. It's great. We're all busy, aren't we? And sometimes you have to put time aside to do the training and if you do, you'll have a much better time. Well, the thing is I think, yeah. And developing a routine is good. Yeah. So when I first started running, um, I ran once a week and at my maximum I ran three times a week. Yeah. Two runs during the week and a long one on a Sunday. But initially it was, so Thursday evening at seven, I go run in, well I go eight for an hour. I wouldn't run for an hour, but my idea was I'd go out and I'd run for as far as I could and then I'd walk and then I'd run and walk and then I'd walk back probably, you know, but Wednesday at seven or Thursday at seven, you know, or Friday.

What did you think that was it. So it was, it was unbreakable in my mind. I made a commitment to myself. I told everybody I knew that, you know, I can't come out on that day at that time I'm busy. And then I built it up, you know? And then once I was doing that and I felt like, you know, the following day I wasn't in too much pain and then the following day I wasn't in any pain. And you get to a little while but you don't feel any different. So then I added another day, another day. Nice. And then I literally did the same thing again. I leave my house for an hour and it didn't matter whether I ran all of that hour or walked it or did a bit of both. What was important was that I got out and then I did it a third day.

And then I also, then once you get that routine going, you can start to play with it a little bit, add in some different things, you know? Then I was like, well, do you know what am I going to do? My long run today? I'm gonna go get the maintenance. Yeah. And so every other week I do your N O D as in the mavens, and then you know, you can then go on the bike a little bit and you'd be amazed, like [inaudible] thinking about where you want to end up at the very beginning is too big. Yeah. And there's no need for it. It doesn't matter. All that matters is a, you are getting a support. It isn't then, yeah. Seven those breaking that bigger goal down into smaller goals. Exactly. You mentioned that before and it's absolutely right. I mean, I wanted to run a half marathon, so if I went out and I tried to run 13 miles, I had to just ran pretty much straight to the nearest defibrillator.

You know, she's hard with it. It was unachievable. But what was achievable was that one hour or did just wait for an hour. Yeah. And then as I started to run a little bit more, I've tracked my time and track my distance and stuff like that. But again, it didn't matter. It was just for my information. Yeah. And then I run two half marathons and decided, yeah, that's enough for me. I know, I remember you telling me that about how you did two half marathons. Cause I, I'd never done it a half before I went to base camp. Yeah, I've done it since you did it a day after they have to have got back. Well that's cheating. Really. Altitude training. Yeah. Legs were tired but long haul flight from Katmandu come home party. Yeah. Party. Yeah. If he plays a Guinness and then half an hour. Do you know what like just touching on that little thing, that's I think the biggest difference between me and you.

Your mindset will make you capable of doing those things. I would have stayed in bed like like, Oh, I have to do it. That's the difference. I mean I had to do it. There's no way I was not going to do that. Yeah. For me. I mean ultimately, yeah. I'm not going to lie. I was tired. I, you know, I trained a little bit for it. We go back to training that training for the half marathon. I probably could have done more, but you know, as you may have guessed in the previous episode to this, I'm quite focused on mindset. You know, if you want to do something, just do it. You know, I think we're all good to excuse when, when we don't want to do something, everyone is so as long as you can try and control those excuses coming out and sort of okay, quiet those excuses instead and just go and do it.

Yeah. Well I like that. I practice it a lot more. Yeah. But I think that if I did a long haul flight and then went home and went to bed and I had to wake up and do a half marathon, I would have like, honestly I would have struggled to do that and nothing to do with my physical condition. I would have been tired. I'd have been grumpy and I would have just wanted to have just sacked it off and stayed in bed. So when, you know, massive respect for doing that, that actually is, man, look, it came down to, like I said, there's a little bit of training involved, especially when it comes to half marathon when it comes to Everest base camp. I mean there's, you know, just to point out, again, we've talked a few, you know, just a Roundup about what we've talked about.

We've talked about, you know, getting out, you're making the plan, getting out in the gym, do download the guide, which is in the show notes or if you don't, if you're listening, just go to bit dot L Y forward slash five is in the number five training tips. Everest. Yup. Download that. It does include the eight week training plan, which I've used myself as brilliant. Um, you know, because sometimes, you know, we're, we're talking and, and things about, you know, take your time with that. It's, um, it's, uh, we've, we've had lots of customers who really, um, really found it useful, so highly recommend you down that, download that and also as well, I mean, you know, you're listening to this podcast like is great. We've had some really good sort of comments and reviews. If you are loving it, do subscribe to the podcast if you're on iTunes and do follow us if you're on Spotify, leave us a review as well because the reviews are huge for us.

Um, you know, in, in sort of where, you know, how many lessons did we get we can get to, um, and we'd like to think that people enjoy this. Uh, well I hope so. I hope so. Um, if you, if you do or even if you find it useful or helpful in any way, then definitely leave in a, um, like a review or something like that. Yeah, it's huge. It's huge to us. But I think that, um, the main thing that we can do yeah. Is just keep putting this out there and hope that hope that it helps. Cause that's the main thing because I like, like I said, well, you know, at the beginning when I'm, you know how you just went out there to Katmandu yeah. And, but I didn't feel like I had the confidence to do that. I wanted to know all of these things.

And that's why knowing that you did it, it was helpful because you, you did. Yeah. And I think this podcast could be that for someone else. You know what I mean? Not everyone knows someone that's already been to base camp. So this podcast could be that buddy that you need to like help you get along, you know? Yeah, exactly. I mean, I mean look what we're talking about going into the final sort of final word of each episode has never, the vinyl word, I love it. It should be called the final five minutes cause it takes about five minutes. But when it comes to trading, you know, it is all about just getting out there, finding time to do some tracking or hiking, walking, whatever you want to call it. And you know, just get out and have fun because ultimately, you know, if you get an hour and you haven't some good hiking days and you'd probably do it some friends or family, it's good for the soul.

Yeah. You know, you're going to release all those good sort of, you know, those endorphins in your body make you feel better. You know, think about the extended benefits as well. Any form of training will have an impact on the people around you. Yeah. Because you're going to be getting out there. You're going to be spreading that positive energy and you don't have to be a super, super hero. No. Don't have to be Dave [inaudible] the painted Yeti. Yeah. You don't have to be like so human do you? No, you don't. You don't have to be super, I mean, I think just as important as doing the training and things like that is the mindset because I think people, um, you know, we've seen fit people, incredibly fit people, triathletes, you know, go out there and then struggle. Yep. Um, struggled with the difficulties of altitude struggle with the difficulties of not being able to do what they can do at sea level.

And ultimately it comes down to get in getting yourself right within your own Headspace. Yeah. You know, because the fitter you are embodied, the fitter you are in mind and I think that the better time you'll have in the mountains. Yeah. I seen, you know, like you just got to shelve all of that expectation of yourself and you've just got to have fun. Concentrate on the goal, you know, and roll with the punches. Nice. Well they, um, great podcast, great episode. Hope you've enjoyed it. Um, yeah. And we'll see you next week. Yeah, why not? But like I said, if you do enjoy it, just leave us a nice little review and, uh, do subscribe and we'll see you next time, Dave. Yeah, I'll see you then, mate. All the best. Thanks. Bye. Bye.

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