Ladies and gentlemen, if you listen to the podcast regularly enough, you'll hear a quick blurb of the guest to kind of catch your attention. Then I'll say something and then we'll get right into the podcast. Alex, today I want to hit him, man. Today I want to hit him. We've had some listeners straggling listening to these podcasts, but not subscribe to the newsletter. So what's your elevator pitch to motivate people? You and I have a little side bet going that we might

announce after I win it by the end of the year about getting 3,000 subscribers. So can you help me win

the bet and get some people to subscribe? Why should people subscribe and who's this newsletter for?

I think we're trying to be the highest quality newsletter that focuses on the science of performance full stop in the industry.

So whether it's running, truthfully, it doesn't even have to be running.

It could be just pursuing mastery in anything.

But particularly endurance sports, I think you're going to find really high quality information.

It's going to be scientifically grounded.

And it's going to be battle tested with not only myself having been through a lot of

experience but also with professional athletes I coach and the copious amounts of research studies

that I that I consume on a regular basis so we try to bring it to our audience in a digestible way

and we've gotten some really good traction from those who have subscribed so uh you know just uh if you just, uh, if you want to see what you're missing out on, just go to the substack link and make it happen. It's completely free. Can always unsubscribe. I check occasionally. I don't really ever see people unsubscribe. So I think we have a high retention rate, which means we, we bring people value. It means we're making your competitors faster if you're listening and you're not subscribed. So don't be at a disadvantage. Go subscribe. Alex, I think you had a workout today. How to go? How are the Christmas spirits before the holiday? Yeah, Christmas. Yeah, people showing up in Santa hats. What's the vibe at practice these days? No, a little more serious than that, although having a little bit of holiday chair wouldn't be a bad thing. Yeah, last, last practice in Eugene before we all dispersed for the holidays. So I'm catching a red eye home tonight. Most of the athletes here in town are going to be heading out to go spend the holidays with their

family. So it was good. It was a grueling hill session. For those who have had the privilege of

running difficult hill workouts, you know that no matter how fit you are, go to a hill and run

up at 10 times, you'll be reminded of how much more fitness you have to gain. You just feel

terrible every time you do it.

So it's even even the pros doing it, they suffer. Everyone suffers on the hills. So it's good.

It's good work. Two quick questions for you. Besides craft excellent newsletters, what are you normally

doing to pass time on your flights? Because i know that's a long way from eugene

oregon to connecticut and then my second question in regards to what you just spoke there

what's the value you see in doing more of an effort-based workout like hill workouts times don't

really mean anything in my opinion um so how valuable do you think specifically this time of year it is to do those workouts

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