with respect to the training I've heard you say uh something along the lines of it's more important like the the the the frequency of your trainings is more important than like the length of your trainings like there's this idea if you're going to be an ultra Runner you got to go out and run for 12 hours a day every single day right and I think you've said like your longer runs are really kind of in the you know six to seven hour range you'll go out for those longer days of as you mentioned earlier just being in the mountains schemo or just you know kind of hiking or whatever it is to experience altitude but in terms of the running my sense is that you're careful not to overdo it and go into that kind of overtraining Zone where you can get injured or burn out