[MUSIC PLAYING] [INAUDIBLE] now you on camera. (RAPPING) They don't put it on. [INAUDIBLE] The way the load drops, my [INAUDIBLE].. Get it right for the camera, Rachel. [LAUGHTER] That's just an example of some core stability exercises, Isaac, and so those, hopefully-- I mean, you progress with them. So you get a little bit more dynamic in the movement. A little bit more explosive. The one with the hip shift, you can be a little bit more explosive with it. And, obviously, that ball one is very dynamic already. So there's a litany of exercises you can do, but it's making sure that core stability, it needs to not just be static. It needs to be dynamic also.

To motivate distance runners in the latter half of the season when they were in really good shape, I sometimes would interrupt a workout when they were all warmed up and feeling good and tell the slowest runner in that group to run an all out 800 until the other guys, they had to stay with him but they couldn't pass him. Invariably, the slowest runner would run a lifetime best in the 800. And many times, several others in the group would also get lifetime bests. Now they had an appreciation for what kind of shape they were in. They were excited. They were confident. And they we're just looking forward to the next race.

Hey, Greg. Thank you for the question. And I actually just finished a workout. And I had no coffee this morning. I actually never have coffee in the morning. I think I was just blessed with an amazing amount of energy. But I know coffee has helped a lot of people, but personally, I am not a coffee drinker at all ever. So no, I do not drink coffee in the morning before I run.

I think Young coaches should just reach out to the people that they think, or believe have been successful and try to ask them questions and try to develop a relationship with them and then eventually ask the person to be your mentor and see what they say. But keep in mind, you have to be willing to listen. You have to be willing to take positive feedback and criticism and you can go a long way. I think a mentor is absolutely necessary. Free. If you want to reach the top of your career or the top of your profession in your sport,

The best running tip I ever received-- and I still think it's a great tip for right now, especially with all the social media going-- it was from Bill Rogers. I was about twelve years old. And I was at a running store. And he was going out for a run with Tom Fleming. And so I was putting on shoes, so I jumped in and ran 12 miles with them. But the best tip was something he said and something I observed by watching them and hearing them. They started their runs very, very slow. So my tip is that you need to start your easy runs slow, warm up into them, see how you're going to feel. Nothing wrong with running moderate, but you want to warm up into your run and let your body naturally get to its quicker pace. The biggest mistake I see is people that are concerned about what their overall average of the run is, and they're starting too quickly. The easiest way to get injured is, in the beginning of a run-- is starting too quickly. If you need to start your run faster, go for a little jog before. Warm up before you start your initial run. So start your runs easy was the best tip I ever received, from Bill Rogers.

I do think high mileage is important for the 1500 mile. I think the event has changed a lot over the last several years. And you know I think you have to be a super strong 1500 meter runner, like almost more of like a 15 5k guy than 815 guy. You can certainly run fast off of low mileage but I think if you want to be a successful championship miler, you need to have high mileage which can be anywhere from like 70, 80 miles or more.