2:23 NORWEGIAN SINGLES MARATHON BUILD UP WITH GABE SAMS AKA "GRANDMAS GUY" | FOD Runner x SIRPOC - Welcome back to another running podcast episode and today I am delighted to once again be joined by James Copeland aka Sirpoc and a special guest Gabe Sams... otherwise referred to as "Grandma's Guy"! Today we take a deep dive into Gabe's college career, his switch to Norwegian singles and his successful 2:29 & 2:23 marathons using this method. * COROS - FREE BAND - https://coros.avln.me/c/lwrNsUfYNeUL * KAIZEN - EXTENDED FREE TRIAL USING CODE FODRUNNER - https://kaizen.app.link/FODrunner * Coaching - https://www.fodrunner.com/monthly-coaching/ * EXTRA CHANNEL - @fodrunnerextra * FOD Runner MERCH - https://www.fodrunner.com/shop/ * You can support the channel by purchasing shoes via sportsshoes.com using the affiliate link below! Full disclosure, affiliate links earn me a small commission on each sale generated: https://sportsshoes.prf.hn/l/Vx8qNpy * 10% OFF AT XMILES - https://xmiles.avln.me/c/vNqpsTamgKUJ * 4% OFF AT NOBLE PRO - https://www.noble-pro.com/ref/Andy+Raynor/?coupon-code=fodrunner_boom * You can also DONATE to support the channel - https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=PH3KSZHT6AY7A&source=url Email Me - enquiries@fodrunner.com Join The Strava Group - https://www.strava.com/clubs/fodrunner Follow Me On Strava - https://www.strava.com/athletes/8606123 Follow Me On Instagram - https://www.instagram.com/fodrunner/ Follow Me On TikTok - https://www.tiktok.com/@fodrunner Follow My Facebook Page - https://www.facebook.com/fodrunner/ Follow Me On Facebook - https://www.facebook.com/andrew.raynor.336 #running #runningpodcast #fodrunner 00:00 - Intro 03:15 - How Close Are James And I (Distance) 04:18 - Current Training Updates 08:59 - Gabe's College Career & Goals 13:44 - 1:06 Half Marathon 14:40 - Solo 1:06 Half Marathon 15:57 - First Marathon 17:20 - Burnout 19:12 - Discovering The Let's Run Thread 22:40 - The Fundamentals 23:55 - Double Threshold 25:15 - First Marathon Build With James 29:38 - Race Day 38:23 - Post Grandma's Marathon 40:45 - Houston Build 44:53 - Houson Marathon Race 52:40 - The Structure 55:50 - The Dangers Of The Marathon 57:29 - To Hung Up On The Outcome 01:00:00 - Shoe Chat 01:04:20 - James' Last Race 01:06:50 - My Next Build 01:10:58 - James Off To The US? 01:13:20 - Do You Really Need 16 Weeks? 01:18:20 - Why We Love To Run 01:18:41 - Outro