#76 - Easy Runs Don't Build Weak Tactical Athletes

Most tactical athletes are skipping base work or running into the ground. 

And it's costing them recovery, run times, and readiness. 

In this episode we break down six mistakes that physically and mentally wreck performance - and what to do instead.

The tactical athlete who masters easy running builds a base that holds up under sprinting, long days, and capacity on demand. 

The one who skips it or does it wrong just gets slower.

Apply accordingly.

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Transcript

SPEAKER_00 0:00

Hey, what's going on, everybody? Welcome to the Everyday Responder podcast. And we're going to be talking about easy runs. So this has been a topic of discussion for many different clients. We've been talking about it. We've been bouncing ideas off each other. That's why it's going to be a focus point. I know this in my experience is a major, I don't want to say issue, but many people have a very hard time running easy. Number one, maybe they don't have an aerobic capacity. Maybe they have uh a couple, a couple extra LBs on that it's making a little bit more difficult. Um, but also maybe because they never train their aerobic base, they never actually run easy, right? And that's going to be a huge, a huge issue going forward where it might not be within a couple of sessions, right? Maybe you could run hard every single session for a couple of weeks, but you are eventually going to run into recovery debt. So again, there's nothing wrong with running hard. Quite frankly, I think you should be running hard, maybe a couple of times per week, depending on your starting point. Um, but realize when we take these easy runs and we turn them into hard runs or moderate runs, or it turns into a tempo or a threshold, there is definitely going to be second order, third order effects down the line when it comes to recovery debt. So at the end of the day, all of us want faster runtimes, but most people will either start a program and get injured, or they burn out, or they get bored. And a lot of the times I think that is because of or part of it is pride, ego, and shame, right? We can't be caught running slow. We can't be seen walking up a hill. Are you crazy? We're going to slug through that run. Um, but again, that is going to dig that recovery hole if we just keep doing that persistently, right? And again, when it comes to you know, easy runs, uh I'm talking about, you know, obviously it's called zone two, those different types of things, that's what people call it. Um, I don't want to be overconsumed about zones. Uh, I talked, I've talked about that a lot. And I've been somebody in the past who's like, okay, what zone am I in? Zone two, what's my heart rate? And and doing all the the uh the calculations and different things like that, which again serve a purpose to make sure that that the intent is intact, but I would rather keep it easy and no pun intended, with easy, moderate, and hard, just to make it uh a little bit easier where we're not overconsumed with worrying about zone three, zone one, zone four, all these different aspects. So we're gonna go over a couple different things and a couple different techniques and and issues and and some fixes uh that I've seen with um with zone two or easy work. Um again, the the goal that I've always had with with clients, especially is hey, let's stop talking about zone two and let's just focus on easy. And we're gonna go over, like I said, a couple different techniques, but I think that's going to be extremely important because now we can actually practice pacing. We can actually feel what that associated zone feels like without a watch telling us. Because again, if we want to improve runtimes, nine times out of 10, if you just improved your pacing and figured out your uh your your capacity in easy, moderate, and hard, and really train those things and kept the intent intact, right? Kept it intentional, you will a hundred percent improve your run times. But like I've found with that, you know, injuries, burnout, boredom, all those different aspects. Usually the the root cause is easy runs, right? And there's always a different aspect of that. But I found that either A, people are not doing them, or they're just saying, like, hey, I run when I feel like it, or um, I do uh five minutes easy for my warm up, or I sprinkle in a couple of miles here or there on my off days and different things like that. And we like like I always talk about, we need to respect conditioning and and respect running um just as much, if not even more, than strength training. Because most people or most tactical athletes love you know hitting the gym hard, strength training, getting strong, which is great. But if you think about from a tactical athlete perspective, the majority of what we're going to be faced with is is a majority conditioning uh conditioning component. So I would say it's conditioning and strength, not strength and conditioning. So you got to make sure you're doing your easy runs first and foremost. Um, but secondly, we can't just dig a hole, right? So yeah, maybe the the easy runs and and usually the the latter is going to be the bigger issue. Um, but the maybe your easy runs aren't actually easy, right? Maybe they're they're they're that moderate to hard where we're we're flirting with that tempo threshold, um, even even like interval type effort. Um, and then if every session is that gut check, we're we're never going to fully recover. So again, that is not necessarily bad working in those things, but when you when it comes to concurrent training or training for tactical athletes, the biggest factor is managing stress or managing stressors and managing fatigue, right? So, in order to do that, we need to kind of undulate the different intensities that we're using on a week-to-week basis, whether that is strength training on this day, okay, we're gonna follow that up with an actual easy run. Maybe we do another strength training session, maybe we hit some tempo, different things like that. But again, if your system is built like that, you need to make sure we keep the intent intact with actually easy. Because again, it's it's you know, flirting into or uh, you know, kind of bouncing into zone three or zone four or or uh, you know, zone one or different things like that, right? If your heart rate goes up past uh 145, it's not a ruined session and your easy run isn't ruined. So that is one of the reasons why I like to get away from heart rate. But again, it's not one bad session or one bad minute or a bad three minutes. The big thing that we need to make sure that that we're monitoring is a slow accumulation of actually never recovering, right? That's where all this comes in. So that's why these things are gonna be very important um to fix and and not keep self-sabbing our self-sabotaging ourselves with these easy runs. So we're gonna go over six common ways that I've seen, and then I'm going to give some uh some pro tips within those six things to make sure that that we incorporate these on our on our easy runs and making sure that your easy runs are actually in there. So the first one here is running on pace instead of effort. This is a huge one, and this is one of the reasons why I prefer easy runs, especially to be more duration-based, right? And that is one way that I've found kind of helps us get away from our love for an actual split. But say instead of, you know, uh this distance, you're going to run for 45 minutes, right? And that way we can kind of just like, okay, let's see the distance that I covered in the 45 minutes, right? And we can kind of get away from thinking solely about the split and whether if it whether it was successful or whether it was not, right? Because when we are glued to the pace or the certain splits, that's where we we kind of get out of control. Where it's like, I think that I should be running uh at an 830 pace or a nine minute pace. Um, and and I'm gonna tell you right now that easy run pace is not the point, and it honestly doesn't matter, right? What matters is being intentional and keeping that intent intact. So I always say like intermittent nasal breathing. Again, you don't need to nasal breathe the whole entire time, and we're just gonna hyper hyperventilate and just uh elevate our heart rate, anyways, which is what we're trying to trying to avoid in the easy run. So I like to say intermittent, intermittent nasal breathing, conversational pace without gasping, and thinking about the idea that if I can't hold a sentence or or hold a conversation without like kind of trying to have into or having to catch your breath, you're probably running too hard. Um, because most of the time we either try to treat every single run like in a like a performance test or some kind of benchmark, and that's where we kind of fall off, right? We look at the split. Wow, I'm I'm going too slow. I need to need to pick it up, right? We want to use those moderate to moderate to hard runs as okay, now we're going to practice pacing. So we don't have to worry about it on easy. Um, and we need to be able to let ourselves go slow to keep the intent intact so we don't uh dig a recovery hole there. Another thing I like to say here is uh try to get instant feedback. I was thinking about this the other day on my easy run. Um, and I'm like, oh wow, like I wonder if I just uh I I had some, I always like allow my mind to wander on my easy runs. And I start thinking about all these different, like whether it's a piece of content, whether it's uh a conversation or a solution or whatever, right? My mind kind of just wanders. And what I've been doing as of recently is opening up my notes app and hitting the voice detects or the voice memo um portion and just speaking through it. And it's like if I am gasping or can't get a sentence out, or it sounds like I'm in duress, it's like, okay, maybe I should slow down a little bit, right? And we don't need to, you know, do that the whole entire time, but just an instant feedback loop of like, okay, yeah, I'm I'm probably going a little bit too fast, or oh, I'm pretty good. I got that complete sentence out. Um, that that's kind of what I would be targeting there. Um, and again, if we can't keep any of those things intact, you're probably going a little bit too hot there. So that was the the first one here. And again, if we are like if the the pride or the ego or anything kind of gets in the way there, um, I would say that's the the information that you need to absolutely slow down. Um, because you're you're essentially just your ego is running the session instead of the the intent there. So that is the the big thing there for number one. Number two here, and it kind of goes along with that one, but it's too much pride to walk, right? Walking is is not necessarily a failure. Um, and it could be a great strategy. Obviously, our zone or our easy runs, I almost said zone two there. Um, obviously, our easy runs are not comparable to like ultras or anything like that, but walking is is never is not necessarily a bad strategy, especially if you are in the beginning stages, right? Because eventually you're going to get to that point where you are running the entire duration, or maybe you can handle a little bit more elevation, or maybe you can control your your nasal breathing on elevation. You can kind of feel out and control your your heart rate there. That's a skill that's going to be developed if you actually keep the intent, right? Because I've found that you know you see a hill coming up and then you just you you try to sustain the hill or whatever that may be. Now all of a sudden our heart rate's out of control and we can't get it back to back to normal because maybe we're we're trying to skip steps there. So again, even I've talked about this before in the podcast, but when I first started my 50k prep, um there were some sessions that the some of the longer sessions where I was absolutely smoked legs, not necessarily from a capacity standpoint, but my legs were absolutely smoked, and then all of a sudden my heart rate's drifting. And in the beginning, it was like, okay, like maybe I'll have to piece this together for a for a walk run or portions of it, or the like you hit a hill or you're on the trails or different things like that. There's absolutely nothing wrong with walking, and if anything, it will probably save you later on in the session. So, um, again, this is more of the beginning stages of building a base, getting your legs under you, um, practicing the skill of running. You may have to run, may have to walk. Um, that is not saying that you need to do every session as a walk run and plan it. Um, if that is something that we need to do to build up your base, that is again totally acceptable. Um, but what I like to do to kind of train that skill is say, hey, like I said, duration. Maybe it's shorter, maybe it's 20 to 25 minutes. We're gonna do an easy run and kind of auto-regulate, or you are in the driver's seat throughout. So what that means is okay, maybe you're running, you run for 10 minutes straight, you have to walk a little bit to get the heart rate back to back to easy, or you can do some of those cues of nasal breathing, conversational pace, and then we start jogging again, right? And then you you kind of piece it together or you segment that total duration. Now, all of a sudden, in a couple of weeks, or maybe six weeks, eight weeks, we we kind of go back to a 20 to 30 minute session. Now all of a sudden you're running that whole thing and that distance, the total distance covered in that 20 minutes looks a lot different, right? Maybe your average heart rate throughout is is a little bit lower, right? So those are the kind of targets that we want to be after. And again, it takes that competitive integrity to say, you know what, I'm going to, I'm gonna just slow down and kind of play the long game here because that is what's going to save you for your maybe your strength sessions tomorrow. Or maybe you know, you you don't want to go into a recovery hole for later in the week, right? Maybe you have some speed work later in the week and you really want to enjoy that and do it well, like you always should be doing or should be targeting. Now all of a sudden you're you're going to be fresh for that and be able to recover. So this is uh this is a huge one. And uh another kind of cue that I like to use here, um, and one of the benefits I think of adding in some hard conditioning uh once or or twice per week, depending on your starting point. And the the modality kind of differs. Maybe it's hill sprints, maybe it's repeats, maybe it's air bike sprints, those different types of things. But I like showcasing that hard. Um, and it's like, hey, 10 seconds max effort, maybe 30 seconds hard effort, maybe one minute hard effort, right? Depending on the modality, it might change a little bit. But you target that and you go eight to 10 out of 8 to 9 out of 10 effort on something like that, you are going to know what hard feels like, right? Your legs are going to be burning, you're gonna be breathing heavy, you're going to be moving pretty damn hard, right? Pretty, pretty fast. So I like to put that into perspective because now you have a baseline, you understand what hard feels like. Now you can understand what easy should feel like, right? You should understand that intent. So again, I think that's a great opportunity for us to okay, this is this is on one end of the spectrum, this is on the other end of the spectrum. But now you have a different perspective on what easy looks like. But we don't know that if we are just saying, like, okay, just zone two work, right? But if we showcase, like, hey, this is hard, you're gonna feel what this feels like. And now, uh, now you'll you'll be able to see the opposite there. So I think that's a another great thing that that I like to do with uh a lot of the different athletes. Um, so number three here, this is a big one, but overthinking everything. This is something that you know, if if somebody is just getting rolling, and I've fallen victim to this before, you get rolling on something new, and usually I I have that issue where if I start something new, um, something's fresh, I'm gonna be doing my research, I'm gonna be digging in, I'm gonna be looking, you know, for for podcasts and different things like that. And all of a sudden we go crazy. So it is like, okay, I want to improve my runtime. I'm going to start working that. I want to improve my two-mile time trial. I want to run a 5K, right? Now all of a sudden, people are searching what are the best running shoes for XYZ? What is the most optimal cadence or foot strike, right? Let me watch a ton of foot strike videos. Let me work on or let me look up uh a ton of different things on breathing mechanics and heart rate zones, right? I think we go way too deep in the weeds before we even touch the pavement, right? So the one thing that I would say with with uh kind of keeping it simple and not overthinking anything is a lot of those things that I had mentioned need to be earned with mileage, right? Not kind of doing all this, like all this planning, whiteboarding everything out with zero action. So I would always say that, you know, because people ask me questions of like, oh, like how could I improve my form and how could I do this? How could I do that? And yes, those things are important, but I would say those are more intermediate to advanced, and your body is smart enough to figure a lot of this out. Now I say that loosely because obviously you need to have a game plan, and that's probably 90 90% of the battle, having a game plan that works for you and that's built for you. But that is where we need to start with the uh the game plan, and then all these other things will come into fruition, right? They'll fall into place. So I think that we need to just practice running, actually get better at the skill, and then we can earn the right to look at those other things or research those other things, right? But if you're not even putting in, you know, uh a couple of easy runs per week, or you're not practicing the skill, you're not getting 8K plus steps per day, like those different the bare minimum of like, okay, this these are the bare minimum non-negotiables that I need to hit on a day-to-day basis. Nutrition, recovery, all these different aspects. I would focus on those and actually learning the skill of running by doing it over trying to be more advanced than than you are and looking into all these other things that are kind of just noise, especially in the beginning. Um, so that's what I would say. You know, practice a skill, work in different intensities, um, you know, just keep getting after it, keep getting in miles uh with with a plan. And then uh that's what's going to move the needle. But all these other things and um foam rolling, uh the Theraguns, all these things are just kind of noise, uh, especially in the beginning. So number four here, and uh I posted about this the other day, but it's training your watch instead of your engine. So this is huge, and this is why I was talking about the internal monitor. I think that is the most important tool we have, not your Garmin. Um, so it's it's very important to actually learn, like I said before, the the skill of running, most importantly, to train your internal monitor, right? Understand like how it feels with easy runs, moderate runs, hard runs, understanding your specific RPE scale when it comes to runs, when it comes to um different intensities, right? That is how we are going to train our internal monitor. So when you do have a time trial, right, you will be able to pace and figure out okay, I'm gonna go uh RP eight to eight and a half to nine, and then I'm gonna empty the clip, right? Things like that. You will understand kind of where you stand with pacing and things like that if you actually practice. So when it comes to data, like I am not going to lie, obviously, I I have a uh a Garmin chest strap, I have a Garmin, all these different aspects that I use. However, I've kind of gone through the ringer of being that person who is like way too data obsessed. So now what I like to do is use these tools as a as an afterthought, right? Like a um an after action review or a debrief of these specific runs. So I will change the face on my Garmin. Um, I will only look at my aura ring at you know, after the morning, like after I get what like warmed up a little bit, and then I figure out how my body's feeling. And then I look at my sleep score and like, oh, okay, that makes sense. But I let my my own body tell me kind of where I'm at before I start ingesting all this data. So one skill that I like, or one uh one technique that I would say is figuring out how to so keep the one through three in mind, obviously. Um, but train a lot of these runs blind, right? Turn off the, you know, turn off the the face or put a different face on where it's only the duration on your garment. And now all of a sudden you're running them blind. So you actually have to listen to your body. And now we can look at the data afterwards and see if your kind of per uh your rate of perceived exertion or your RPE matches up with what the data is saying. So now we're going to actually learn this skill. So you can get out there, you can run, and then you look at your data afterwards, and it's like, yeah, that that the easy was there, right? The the intent was intact. But if I have somebody say, Oh, that was an easy run, and then we look at the data and it's like 165, 170 was your average heart rate, it's like, oh, well, probably not. Like, we we probably need to slow down a little bit, or maybe we need to need to practice a little bit more, or maybe we need to incorporate walk runs or something like that, right? So we can start kind of debriefing the session and then improve the intent for the next session. But that's how we can really bring that competitive integrity and and practice these skills. Um, so I had a list here of 10 signs you're training your garments as your engine. I thought these were pretty funny. Um, but it's like uh you check your heart rate every three steps, you feel anxious running without a watch or a heart rate strap, you break your neck looking at every mile split. You allow the watch to tell you to speed up or slow down based on arbitrary split. So that's something that I've seen where people uh put like this pace or I want to be this heart rate, and it just gets like, okay, Garmin's literally telling you what to do. And it's like, well, you know, what happens if you are law enforcement and now you need to jump out of your car and go for a sprint or things like that, right? If we haven't felt out those paces or you don't know, like I said, where your internal monitor is, it could be a recipe for disaster. All right. Another another couple ones here. Like you cannot identify what easy, moderate, or hard actually feels like. So again, getting back to pacing. Um, you care about Garmin VO2 max estimates. Uh, the time and zones rating makes or breaks your session. So that is something huge where it's like, oh, uh 30% of your session was uh zone two. And 20% was zone three, and yada yada yada, the breakout that Garmin does, which again can give you some data, but uh there's so many different variables where it's like, okay, that's a piece of the puzzle, but it's not the whole thing. Right. There's so many variables about the readings of your heart rate, whether it was running high, whether there was noise with other data around, and it's just in just it's it's never going to be perfect. So again, that's why we can't put all this all this stock into what these numbers and what the data is giving us. I would rather every day of the week you figure it out for yourself and understand, like, okay, yeah, I'm feeling good. Okay, I need to pull back a little bit. Yeah, I'm definitely running at easy. Oh, I'm I'm drifting up. Like, can I nasal breathe? Can I hold a conversation? Right? Asking those different types of questions, I think will pay way more dividends, especially when it comes to test day or the real world. Um another one here, I've I've done this. Um, but you spend 20 minutes troubleshooting a malfunctioning watch instead of just running. Again, we're at the starting line, Garmin's acting up. Maybe your uh your session's not transferring over to your watch. And it's just like, all right, let's spend you know 30 minutes doing all this stuff when we could have just been back and finished our run there. Um, yeah, and then the the last couple ones is uh I was just joking around. I see this on uh with some of the Strava posts all the time, but it's like you run to post the distance that you covered, but the pace is the pace or the heart rate is never there. And it's like, oh, just an easy run. And it was they were definitely screaming down the road. Um, so yeah, all things to to think about. But uh I obviously I was joking a little bit towards the end there, but very important to realize like, okay, let's actually train and and build our aerobic capacity instead of just listening to to what Carmen has to tell us to do. So number five here is confusing easy with effortless. So this was a conversation with a client, and they had asked, like, oh, should it be effortless? And we I I kind of like smile a little bit and I'm like, no, nothing that we should be doing should be effortless unless it is the step goals or something like that, right? Everything that we are doing is is going to take some effort or sacrifice, whether it is nutrition, whether it is recovery, whether it is sleep, like all those things, you know, take work and effort. Um, so obviously I kind of went on a tangent there, but no, easy runs are are not gonna be effortless. You know, again, that four out of five to four to four to six out of ten effort there is gonna be the target. And I personally, in my own training, I like quote unquote like to run with like heavy legs or understanding that you know, fatigue's gonna accumulate across the block, right? So, yeah, some days easy runs might feel a little bit harder than other days or other easy runs. But again, we're we're speaking in relative terms to that easy run. And that's again why I think it's so important to have a hard day where you are are measuring against that hard. So uh again, the the intent, the intent is what matters when it comes to easy runs, not necessarily whether it's like, oh, it's effortless, it's gonna be a walk in the park. I'm gonna be able to wave to my neighbors and it's gonna be super enjoyable. It's like, no, it's it's definitely work and it takes some uh takes practice, but it it also takes some uh, like I said, some intentionality where it's it's not just a walk in the park and you you need to actually focus on keeping it easy. Um, but again, the the recovery burden is a lot less if we actually listen to our body and listen listen to the intents. So I think that's a a very important aspect and and a good question. Um, yeah, it's not a it's not a walk in the park, right? There's a difference between you know specific recovery stuff and and easy runs um and and long duration runs and obviously tempo threshold and intervals and repeats and stuff like that. Um, but yeah, it's not it's not easy or it's not uh effortless, I should say. So the last one here is starting without a baseline. So this is more for the mental capacity portion. Again, if you are doing walk runs, I think this is where the the boredom or the ego, the pride comes into play, and it's like this sucks. Like, I'm not doing it, this is so boring, or I can't believe I have to walk run. Like you should have seen me back in the day and then those different aspects. But I think this is very important from a mental capacity standpoint where you should get a starting point. So there's many different assessments, and it depends on the person, but you could do it a couple different ways here that I'm gonna go over. And obviously, there's there's more than these, but I like either a steady state assessment where you are running easy or at that steady state for a duration, so 20 minutes, right? And you make sure that you keep that easy intact, and then we just we track all the data, right? We look at the data afterwards, we look at your uh heart rate, we look at your um heart rate recovery would be another one. Um, we look at the distance covered, all those different metrics. We ask like subjective measures where it's like what went first? Was it your legs? Was it your calves? Was it your capacity? Those different types of questions, but we cover all that data so now we can measure against that in the future. Because again, if we don't have specific metrics, we are going to beat ourselves down. Like, oh, this I'm not getting faster here, or this isn't working, so I'm just gonna run uh my my gut check easy runs in instead, right? If we don't have that data. But if we the cool thing with your aerobic capacity is it it takes like six weeks, eight weeks to start seeing improvements, right? Like it that's not a lot a long time in the grand scheme of things. So if you can commit and you do a starting point or a starting assessment for six to eight weeks and you just keep the intent intact, you are going to see improvements. Now, all of a sudden, maybe you're be you're able to run the entire duration of 20 minutes, right? Which feels really good. Um, another assessment is more of a a I would say intermediate or advanced. Um, maybe you have a running history and different things like that. Um, you could do a shorter duration, but a max distance type run. So 12 minutes, um, 16 minutes, eight minutes, and just find a max duration that you can cover in that. And that's where you're really going to get a lot of data with like heart rate recovery. Um, you could see that the obviously the distance covered, but again, just points that we can measure against, I think, are very important, especially for tactical athletes, because I get it, right? It sucks for easy runs and you like looking around, like making sure that nobody sees you, like it it sucks, or or you your uh your pace is a lot slower than than you want it to be or you you expect. And again, pace doesn't matter, but um, with the the gut checks of of saying, oh, my pace is 11 minutes, 11 30, 10 30, um, 10 minutes, and looking at those, and it's like, how the hell is that going to help me with my runtime that that I want to be able to do for my two mile or different things like that? But so much is coming out of it. Um, and again, if we can kind of get that that mental capacity standpoint and say show the forward progress of like, hey, let's do another 20-minute steady set assessment. Holy shit, we covered more distance. Wow, your average heart rate is is lower. Did you have to walk? No, you didn't. Okay, these are all improvements that we can look at so we can get that fuel to keep going forward and keep doing it and expanding the durations, expanding the amount of uh easy runs you're doing per week or different things like that. So I think that stuff is very important. Um, but last thing that I'll cover here is the idea of the what I was talking about a couple of seconds ago of understanding like how will this help? And uh, you know, this is too slow to be productive and different things like that. But I want you to think about number one, the the recovery capacity that you are building, the time on feet, the skill of running, the bottom of your pyramid when it comes to strength and conditioning, right? I talk about the get your conditioning base or your aerobic base being that bottom of the pyramid. The wide, the wider that we can make that, the more goals that we'll be able to put on top, right? And we just talked about recovery capacity. So now we're doing this, we're starting to recover better, we're starting to get more energy, we're starting to feel better. Now all of a sudden we have more bandwidth and more room to be able to put more speed work on top, right? To be able to put some tempo and threshold work once you build that skill. But so many times we try to blend all these different sessions together. Um, and that is why we get into that recovery hole. Um, so we'll wrap up here and just a final, a final plead for easy runs and and just understanding that these types of runs are not extra, they're not optional, they're not, you know, if I have time. This is how you literally build an engine, but we need to make sure that you're actually able to keep running, keep you running and keep your engine running. So we want to big picture build a base that holds up under rocking, under sprinting, under the stress of the real world, under if worst case scenario, under you know, uh lack of sleep, all these different aspects. And that's more of um like a work thing, not you just botching your sleep routine. But bigger picture though, the ones who skip this are gonna be the ones who are bored, burnt out, or injured. So we need to make sure that we're actually keeping the intent intact with these easy runs. So you need to make sure that that you're doing it accordingly.