Today, more and more people are escaping the pace of city life and moving to the country. They enjoy being closer to the serenity of nature, but with nature's serenity comes nature's risk, including the risk from wildfire. Our desire to be closer to nature and our desire to preserve nature actually leads us to be more vulnerable to wildfire.  It's an area that we call the wildland-urban interface. It's where nature and man come together. Don Connolly, a Florida homeowner, is retrofitting her home to protect it from wildfire. Absolutely. And it's certainly something that we thought about over the years, never knew really how at risk the property was. We live in the middle of the woods. We're surrounded on three sides by a state forest. I just feel like if a wildfire were to start in the state park or even in a surrounding yard, my home just has no chance. So Don has decided to make her home fire-wise. With a few easy-to-do modifications to her property, she'll make her home able to withstand a wildland fire, even without the help of firefighters. Through landscaping, proper design and maintenance of our homes, we can still enjoy living in the woods, living in this interface without necessarily requiring the fire department to respond to us in a wildfire situation. Don is taking her family's home and safety into her own hands. A fire-wise retrofit begins with a basic fire risk assessment. Here, local fire chief Will May is evaluating many things, including the frequency of local wildfires, the land's topography, and most important, its condition. The Connolly property is not unusual. This is what you see throughout northern Florida. It's the kind of environment that really thrives in a wildfire condition or a prescribed fire condition. And the fact that this home was built here in this area without the usual protections that you would normally see, which is a large setback, makes it a really prime candidate to be destroyed by wildfire. A risk assessment requires seeing property as more than a yard and home. It's also potential fuel to feed a devastating fire. In Don's case, the fuel has virtually taken root on her doorstep. It's not hard for forestry professionals Don West and Jim Harrell to anticipate a wildland fire scenario. We've got a site that's got all the characteristics of what you don't want to have if you're concerned about fire entering your home from outside the home. There's plenty of fuels that are volatile that have chemicals in them. They've got ladder fuels where they go from the ground up into the canopy. And should a fire get started in here, it would easily burn into the house. Some of the more dangerous things from the fire standpoint are the dense clusters of palmetto and the brush and shrubs that have what we call needle drape of pine needles. It would be very flammable. So one of the first things and most important things for us is that homeowners think about defensible space around that home. Something to break up the continuity of that fire when it approaches the house. The job of redesigning the yard with a defensible space falls to fire-wise landscaper Jane Chiquetti. There's no reason why you can't make your landscape fire-wise and at the same time aesthetically pleasing. And talking to the homeowner, one of the first things I wanted to point out was that the wooded area is too overgrown and the landscape plants are just kind of scattered all over. Our biggest goal here is to clear out and open up the area around the house. Jane has drawn up a new landscape design that divides the Connolly Yard into three fire-wise zones. The size of these three zones varies from house to house, depending upon the kind of terrain and vegetation specific to each property. The first zone is the most critical because it's nearest to the house. In Dawn's case, it extends roughly 30 feet from the home. On other properties, this area could reach 100 feet or more. This is where you will have low-growing shrubs and try to be very careful about which plants are chosen to be here so that they are not too flammable. We want to put in sod and grass areas, which would be good for fire prevention and also make the house look more attractive. The good news is that being fire-wise doesn't require wholesale stripping away of vegetation. Jane's goal is to create a buffer or a defensible space that will prevent fires from coming right up to the house. It also gives firefighters plenty of room if they need to defend Dawn's home. To accomplish this, Jane will follow fire-wise guidelines. She'll thin out the trees and plants and install a well-irrigated lawn. She'll also plant indigenous shrubs in small clusters to create a series of fuel breaks and she'll carefully select a mulch for the garden. During wildfires, cypress mulch and other very light, very flammable mulches actually increase fire spread to the home. By using those types of mulches that are not prone to that rapid fire spread, we can still landscape with natural materials providing a very aesthetic view around the home but do not contribute to flame spread. Jane suggests replacing the existing combustible mulch driveway with a paved one to act as another fuel break. But the price tag becomes a sticking point and the decision is postponed until later. Dawn is also debating whether or not to replace her wooden fence with a more expensive, non-combustible one. These will be the first of many cost versus safety decisions that Dawn, like all homeowners, will have to make. It's all part of the learning curve. Just beyond the defensible space is zone two, which extends out another 20 feet on this particular property. This area may contain more vegetation than zone one, but it too has to be thinned out. And in Florida, that means clearing out a particularly annoying and ubiquitous plant. We have the sawpal meadow here which is highly flammable and we're trying to move that back and this would be another way of opening up the landscape. The resin in sawpal meadow makes it especially volatile. Florida isn't alone in this regard. Every region has similar resinous vegetation, from longleaf pines in the south to ponderosa pines or Douglas fir in the west. In each case, deciduous plants or succulents with high moisture content provide lower combustibility. Sawpal meadow, however, isn't Jane's only headache. What a nightmare, all these trees, especially pine trees in the leafletters they can cause. What we are going to do is go through the trees and one by one selectively thin out the trees. Some of the trees will need to be removed for other reasons. They're hazardous, they're half dead. Here, the landscaping crew is spacing the trees at least 10 feet apart and cutting away dead or dying limbs. This should halt or slow a fire's advance. At the same time, it will improve the health of the remaining trees. They're also pruning any branches within 6 feet of the ground to prevent the dangerous ladder fuel effect of a ground fire climbing into the tree crowns. The final zone is an outer ring stretching 50 to 100 feet beyond Don's house. The third zone, which is more or less a transition into the natural landscape where we can have probably as much planting as we want or the native surroundings. The landscaping crew is only thinning out the dead trees and plants. While they work, Chief May has identified one of the easier improvements homeowners can make. What we need to do is just make sure that we build protective cover for the pump and the wellhead so that we can protect the well. We will probably have a continuing water supply here that could support something like a yard sprinkler system that could keep wetting the area down around the house so that the vegetation more than likely would not burn. Retrofitting a property makes a dramatic difference, but it is not a one-shot deal. It requires an ongoing commitment to upkeep. Don will continually trim her plants and remove pine litter. Fortunately, Jane's Firewise design will make Don's home safer and a whole lot easier to maintain over time. Landscaping isn't the whole story. Even as Jane was developing her landscape design, a local contractor began making Firewise improvements to the house. The most perfectly designed Firewise yard can't prevent burning embers from landing on or near a home. And a quick look at the siding on the house indicates a fire risk that needs attention. This is a cedar plank. It is very lightweight and burns very easily. All it takes is for a fire to transmit across the ground or through fuels from bushes or plants to this structure. And it's exposed to this, and the exterior of the home will ignite. The crew is replacing the cedar plank with a non-combustible concrete composite siding. Ron Peebles, the contractor, has determined that the existing fire-resistant soffits from Don's house don't need to be replaced. It's just a, I believe it's 26-gauge aluminum, and it does have striations in it, and it's penetrated so that the air travels freely through it and events the attic area. These are not fire-proof, but they are a much more fire-resistant material than a standard wood-soffit invasion. The windows will also be kept, but for a different reason. New, tempered glass windows that won't fresher when exposed to the heat of a wildfire would clearly give her home superior protection, but they're not cheap. We're not going to be replacing the windows. They are a standard single-strength window, which is a non-insulated glass, not tempered, just a standard single-glazed window. It offers some protection against fires, but not the best. New window screens, however, are affordable. The existing nylon screens would melt quickly if hot embers touched them. The new metal screens won't. Don has decided to spend money instead on the most vulnerable part of the home, the roof. We're going to be replacing these standard shingles with a class A fire-rated shingle, which will offer a greater protection. From the surrounding vegetation, if they had a tree-to-tree fire, it would dump copious amounts of lit sparks and burning embers onto this surface, which would easily ignite in this condition, but the new shingles would prevent that. That's why it's absolutely critical to install fire-resistant roofing. Ron's crew is also replacing the plastic skylights. This is an aluminum frame, which is fire-resistant, but the plastic dome is not. The intense heat of a fire could easily melt the plastic and allow embers into the house. The new one will have a tempered glass window, which will be very, very fire-resistant. Back up on the roof, Ron is replacing the old cladding around the chimney with the new non-combustible siding and adding a spark arrester. This 12-gauge metal device will prevent embers from floating up or down the chimney. In a matter of weeks, the crew has finished and Don is thrilled with the results. She's particularly pleased that she went ahead and installed the safer driveway and a new metal fence around her property. My two favorite things, and one I did not think I was going to like at all, was I liked my paved driveway. It's really wonderful. And the wrought iron fence. It's very skeptical about replacing my picket fence and I absolutely love it. It's one of my favorite things. The sense of openness, particularly around my home and the grass, is just so beautiful and the idea that it's more safe to boot is just really such a plus. It just is absolutely gorgeous. We now have a structure here where the fire department can come in and protect this. We have a wildfire coming in and approaching and threatening this particular development, this community. This is a home where we feel fairly certain the fire would not get to. Improving a property to make it fire-wise involves making many decisions. Most homeowners, like Don, can't make all the upgrades they like. As we've seen, through improvements to landscaping, siding, roof, and windows and skylights, Don made great strides in making her home fire-wise. With every improvement you make, no matter how small, your home is more likely to survive the next wildland fire. I feel so much more at ease now in my home. I never believed that making a home fire safe would enhance the appearance of it to the extent that my home has been enhanced. I feel like even if there were a wildfire surrounding me that my home would be perfectly safe and that's a great feeling.


What Miss Elaine does that I think is significant is her ability to connect with each and every student. She supports and she promotes them so that they can be successful every day at our school. She has this wisdom about her. She's able to bring everyone into her world and open up their own. She brings this energy to the classroom. We're always laughing. The kids are always laughing with her. She's always having fun laughing, dancing, singing, hugging everybody and just having a great time. Singing in the halls is one of my favorite things. Create the school environment to be a fun place. In September when the students come in, I do what I call two by ten. Two by ten is that every week I pick ten children and I talk to them every day for two minutes. These kids know that I believe in them. This is my element. I love being outside with the kids and allowing them the freedom to play.


Welcome to my talk. I'll be talking about a framework that I've just recently opened source. It's called CanTalk. And the title of my talk will be CanTalk, the canvas hacking framework to compile fun hacks and vulnerabilities. So what's the agenda for this talk? Of course, self-promotion, which is who am I, and then backstory and background about why I started this framework and project, and then a quick start and basic usage of CanTalk. And of course, simple demo onto how you can get started with CanTalk. And then if you have, I have a slide for Q&A, but you know, you can just ping me at Twitter, at Shipcode, if you have any questions regarding CanTalk, especially with installing some of the dependencies of CanTalk and if you want a real demo about CanTalk. So let's start with Waman. So my name is Jay Turla slash Shipcode. That's my Twitter handle. And I currently work right now as a principal security consultant at Viking Cloud. I do NetPen web application pen test and a couple of IoT hacking as well. And then I'm also a Rutkon Goon and CFP review board. So despite my family name, some people would DM me if I'm the author of Turla Malware. So I'm not the author of Turla Malware. I'm Filipino. That Turla Malware originated from Russia. So yeah, definitely innocent about that. And then I've also contributed to some auxiliary and exploit modules to Metasploit, including Hardware Bridge. So that's why this framework is also one of the things that I want to develop. And then I also organize the CarHacking Village at Rutkon for the CarHacking Village and DH. I would like to thank Robert and the rest of the CarHacking Village team in the US for allowing me to organize such event here in the Philippines. So aside from that, I also love hacking botnets. So I've written a couple of modules or exploits regarding hacking botnets as well. So the background story of CanTalk is it's actually inspired upon the idea of Metasploit's Hardware Bridge and the POST modules related to automotive. So maybe you're familiar with Metasploit Hardware Bridge. It allows you to interact with the Canvas network using Metasploit and Craig Smith and some other Metasploit contributors contributed some modules that can be used for hand testing your cars, also fuzzing, fuzzing the Canvas network and also there's even a one module that I really like from that one, which they call as Automotive BDT, which allows you to pop the airbags of your car. So it's really cool. I mean, that module is one of the coolest that I've seen from Metasploit. So it is like Metasploit. CanTalk is pretty much like Metasploit and it is a framework in Python. It's not coded Ruby. It's actually coded in Python and it's based on the exploit kit development kit. So instead of writing from scratch my own framework, I've used the exploit kit development kit for interfacing with automating some of the vulnerabilities or fun car hacking vulnerabilities. So next. So this is the inspiration. If you use Metasploit, if you type or type in the console once you launch Metasploit, if you search Automotive, you can see a lot of, you can see some of these modules. You've got the canflood and this is the one that I'm talking about, the BDT, which allows you to track for prep and pyrotechnic devices like the airbags, battery clamps, and then there's also some of the modules that I've actually contributed just like the ECU hard reset and the diagnostic state using Metasploit. So the realization and development with CanTalk is the last Metasploit module for Automotive related to Canvas hacking was last October 2021, which was the module that I contributed. And I was the one who created the previous Metasploit modules where they took our hacking, the diagnostic state modules, ECU hard reset, and the master tool instrument cluster accelerometer mover, which allows you to fuzz the instrument cluster for master tool as long as you're connected to the bus. So I tried pushing some modules related to the G-Packs by Charlie Miller and Chris Valasek, but were closed by the Metasploit Z. So this was the one that I actually tried contributing a year ago. And the module will bleed all the airbrakes on the 2000, I mean the brakes, sorry, that the airbrakes, but on the 2014 Jeep Cherokee, we all know that's very old, right? But I just want to put it in Metasploit to have it as a reference and for people to try it on. But sad to say it was closed and you can see the comments in there that even with the defunct mode option provided, I am in favor of not accepting this module into the main branch as I can see this module being reused by other community members or pen testers. Now, I'm not hurt on this one. I do understand their decision. So from there, this was actually the unreleased module for the Cherokee kill brakes related to Charlie Miller. And you can still see the code even though it's closed. But it was not added to the Metasploit module, which is understandable because they don't want to build with the hardware bridge anymore. So another thing that I've known since then is there are a lot of open source can fuzzers and analyzers already out there. We have can tools, which is really good. And then carrying caribou, which is one of my favorites for fuzzing UDS, the agnostic services. And then the savvy can, which is a good tool as well. And then the CMAP, which was presented by Robert, which is a good tool as well. And then the canalizator and then kayak and other open source tools out there, which I didn't just put it on the slide because there are really a lot. But these are some of the awesome and good tools that I've actually tested. So why not create my own framework that contains known can bus hacks and attacks similar to Metasploit? So I think about it and, okay, why not? Why not try doing so? Because it's a good learning experience and also to improve my skill in Python and also because I want to create a couple of contributors that could develop their Python for car hacking. So Cantot was born and I believe it is a fun can bus hacking framework that you can try and maybe you can also help contribute. So it's a quick and dirty can bus hacking framework. I mean, there needs to be a lot of things that needs to be done. And I was hoping that the reason why I presented this is to compile other vulnerabilities and maybe open up other car hackers to contribute to this framework. So I want to start something out of the things that I'm doing with my car hacking research. So this is the screenshot as what you can see. If you tried to launch Cantot and then search Tesla, there are two modules there. One is the Tesla disable ESP ABS. This module will inject UDS data frames through Gateway and disable ESP or ABS ECU at low speed on a Tesla Model S. And then we have the Tesla open truck which will open a truck on a Tesla Model S 85. This was patched because this was discovered in 2016. But hey, the idea of Cantot is to have, you know, non vulnerabilities and also to compile non vulnerabilities in automotive security. So the basic usage of Cantot is there are three commands that are easy to be familiar with. You've got help which gives you a couple of commands in working with Cantot.  So when you try to use a module or call a module, you just need to use and then the module name. So take for example, use Cantot. And then if you want to run the module, you can just type the command run. But there are also options which I'll be showing later on. So this is a sample module execution. And this module is what you call as reset mileage. So this module clears the agnostic trouble codes and resets the mileage. And that's what you can see here from the screenshot. You just need to call use and then space reset underscore mileage with the module name because that's the module name. And then just like metasploit, you also have the show options. So if you try to show options, you can see the options that you can set. So for example, you have the RID as the option one, and then the option two is interface. So if you want to edit those options, you can just use set RID, a set space, RID, and then space the value of the arbitration ID because this is the arbitration ID. And then if you want to set your interface, you can do it like this in the command set interface, a set space interface, space, and then the can interface. So for example, if you have can zero, so set space interface, space can zero. And then from there, after all of the options are set, you can run the module directly. And if you try to view the can dump, you can see the dump from there. So that's what you can see here on the, there's a small image at the bottom where it says clear DTC because I was using an ECU simulator from Craig Smith when I tried to test this. So next up, this is the code snippet of the sample module. And that's what you can see. This is the snippet of the diagnostic module. And you can see here that this is how the option is coded. And then this is the main function of the module. So the frame data, you can see the frame data from there. And then let's check one sample module code again. So this is one module code that I've added. So this is the Cherokee kill breaks. And of course, I want to give credits where the credits are due. So this is from the research of Charlie Miller and Chris Velasek. And I gave a reference as well from ilmatics.com. And this is the whole module, the one module from the Cherokee kill break. So if you use this module, it will bleed all the brakes on the 2014 Jeep Cherokee while the car is moving. So that's the fun stuff that I've added in Canva. So there are a lot of modules aside from that. So I'm going to show a demo regarding the tool. So I'll just point you to my VM. So this is my VM. And I'm running Cansot on my Kali Linux. So I'm just going to try to zoom this one, zoom in. And you can just, if I'll give the link on how you can clone this one. So once you install Cansot, this is the main files that you can see in the directories. And then you can just run Python three main.v1. So there's an error. I'll try to fix some down one because I haven't had this error before. So I'll try to fix on this one. And then I tried to run show modules. And you can see that there are 29 modules as of now, which are un-categorized, which I'll be fixing in the long run or after a few weeks. So you have show modules. And then you've got some of the modules that are here. You have canned dump, canned faucets, Cherokee kill engine, ECU hard reset.  And then we have the Malibu overheat. This module will flood temp gauge on a 2006 Malibu. And then you have a couple of Tesla open truck, UDS fuzzer, UDS access fuzzer, and then PDO input, output controller. So yeah, you can actually try to install a clone, the repository and try out some of these modules. So if you want to search, for example, a certain module, take for example MESDA. So you can see that there are three matches. And if I want to actually try the, try one of the modules, take for example the, let's just say I'm going to try on the previous Spark kill engine. So I'm just going to copy this one and then use the previous Spark kill engine or use and then the module name on the module name and then show options. Okay. For demo purposes, we're going to just, going to perform this one on a virtual can device that I set up. So vcan zero, that's the can device that I have, the virtual can device. And that's the only option that I have, because that's the most important thing that you're going to set if you want to use the previous Spark kill engine. So we're just going to try to run that one. I don't need to set up the options for interface. So if we try to run, it will do this, sending a packet that will kill fuel to all cylinders to the ice. And then if we try to do a dump, can dump. So I've already run the can dump module. So let me just try to zoom that one. So yeah, I did try to run this one. And then this is the message that will be sent to the can and in my case, the virtual can. So here are some of the snippets of the code. So I'm using actually can on some of the modules. And then I'm also using pyvit for some of the modules. And here you can see some snippets for my code. Like I said, you can just clone and refer you to view all of the modules that are actually written on this framework. So you have the PG RX-E8, which allows you to send for spoof, the instrument cluster for mass.rx8. So there's the RX-8 RPM fuzzer. So there's a lot of things that I've included as well. And then a UDS fuzzer, Tesla open truck. And then of course, some of this were discovered already. So there are credits to it. And also the reference from the modules.  So yeah. And then if you want to stop the attack, you can just press control C. So yeah, that's it. And here's a sample video of an actual instrument cluster that I've tried with can talk. So so this is me on the can talk. And I'm actually using the PG-207 instrument cluster. So and also this can device SL can device, which is can talk pro. So I've run, I run the PG-207 IC mover, there's also a fuzzer for it. So that's why it's set to the maximum values. So it moves the speedometer and accelerometer for a PG-207 instrument cluster. And if we try to start that one again, you can see the output. And we know that a successful message was sent to the instrument cluster. And that's why it reacted that way. So yeah, I'm planning to really, you know, put some fun things that you could try when you use can talk. So there are some instrument clusters that you could try as well. So I guess that's it for the demo. And where's the download link for can talk. So this is the GitHub repo of can talk. It's under github.com slash ship code, which is my handle and slash can talk. So it starts with letter after can, it's big letter t, it's capital letter t that can talk. And from there, you can see the modules. So this is the one. This is the GitHub repo, GitHub link. And there are some installation. So you just need to clone it. And then go to the directory and then just install the requirements, the text for the dependencies of this framework. And based on my test, it works better with Cali and Ubuntu. With DBN, I have a friend who is actually trying to test that one and we're still trying to fix the dependencies. And then after you've installed the requirements, you just need to run Python three main.py. And then you already have can talk. So yeah. If you want to try, just clone it, install the requirements, and then you have your own known can bus hacks and vulnerabilities. So let's proceed. So what is the road map for can talk? The general plan is to compile known can bus hacks and vulnerabilities. I want it to be a vulnerability database for can bus hacks as well. And spread the word about can talk so that I could invite other car hackers and automotive security into chess to collaborate and create modules. I already have one friend who wants to contribute. And he said that he will be adding some of his buzzers from the car that he is actually testing. So I guess he will try. So shout out to peer up. I think he will ping with me with some of his scripts and then he will try to port some of his scripts to can talk. And then yeah, I've said this before, can talk as a vulnerability database for can bus hacks, known can bus hacks. What are my future dev plan? Improve other options and add info about the modules. So I'm trying to add the option info. So if you try to just use the module and then say info, you can see what the module will try to do and also more information. And then add more commands from the directory commands of split kit. And then I want to add more buzzers and also ECU unlock modules and then some can analyze our module. And then of course I want to improve some exceptions to some errors because maybe you will have errors when you try to send some can messages on the can bus network. So I want to try to add more exceptions to that. And then other plan, maybe port some carrying caribou modules. I mean, carrying caribou is great. I love it. And maybe I want to port some of the modules that I really like to carry to can talk. And then the other plan that I have is reach out to the author of can tools, which is AKA AKA yet, which is yet another car hacking tool. I tried to test on that on that Python toolkit as well. And it's really good. I've seen some good work from can tools. So I want to reach out and add something similar to can talk. So I want to improve can talk in the long run. And I'm inviting all car hackers to somehow help me improve can talk. So I do not claim to be an expert in automotive security, but I plan on improving my skills and car hacking and canvas. So yeah, this is this is my start in compiling known canvas hacks. So I would like to give some credits to Nikhil Baugam for CVE 2022629 and allowing me to port his findings. His finding is actually part of can talk right now. I ask his permission. And then we have Charlie Miller and Chris Ballas X for their research and papers. So some of their canvas hacks are added to can talk. And then of course to Ian Tabor, internet for his advices and mentorship. And then the car hacking village for being an inspiration to me. It's when I go to DEF CON, it's one of the villages that I really want to visit always. And then Eric Evenchik for PY bit and for can talk as well. I've used some PY bit Python modules, which I've integrated with can talk. And then for Robert Neil, aka Carfucker, for the campus underscore since the PY inspiration. So I've written a similar module to the canvas sids that I found on Wilka Ronas repository called CHV PY. And then from there, I learned that it was part of Robert Leal's or Carfucker's code. So I also gave credits to that one from that module, the canvas sids. And then Briggs Smith for the car hackers handbook and hardware pitch inspiration. And then of course, memes and images from Google. And I'd also like to give credits to other car hackers out there who helped me on understanding some other canvas hacks out there. So if you have any questions, please do reach out to me on Twitter, ship code. So my E is spelled as three. So ship code. You can just DM me on Twitter or email me. So yeah. Thank you. Thank you to the Car Hacking Village for allowing me to present my talk or my framework about car hacking. And also I would like to thank the audience who will be listening to this talk. And I hope that you can spread word about can talk.


patience grasshopper patience that was a comment from a vlog fan and frankly a friend at this point shout out to Susie I laughed when I read that I'm just trying to be patient through this cross training hence the crazy hair just got out of the pool and I did not do any cross training of filming today but it was a good day in the pool and on the bike oh my goodness I'm just trying to be patient not necessarily with the training the cross training it's it's going fine it's the yep I want to make great vlogs for you and I'm just like we're two weeks in now to maintaining a daily running vlog on this channel every single day on crutches and I feel like I'm pulling it off but I just I want to create such great content for all of you so I'm just reminding myself you guys are here for me and I appreciate that and I know it'll be back the running will be back the beautiful shots in the mountains will be back the epic you know tempo runs whatever you whatever I end up filming for all of you it will return at some point so with that said let's dive into it I have your questions here on my phone these are questions that you have asked me over the last basically 10 days there's been a lot of them especially since we can't livestream now where I usually feel these questions instead we're gonna do it here on the daily vlog and basically I will of course always be honest with you you might not like to hear what I have to say and I have to keep my answers a little broad only because I don't know your entire background of training that's where you know that's certainly where an individual coach comes into play where they can get to really know your history within running because that does make a big difference as far as how much volume you've you've run over the past not just the past 12 months but frankly over the past three years five years ten years your experience with different intensity levels of training so with these answers that I'm about to give I will I will do my best to be specific but also keeping in mind I don't know your entire history alright let's dive in and we asked we are gonna talk about five K's half marathons marathons there's ultras there's a lot going on here let's just go for it come on where's the first one here alright this is from Matthew Matthew ass hey Seth I'm about to be a sophomore in high school and these are my best times for different distances 521 in the mile 1137 in the 2 mile and 1946 he wants to try and run basically faster than 1704 because that is his school 5k school record so he asked could you give me some tips to help me get faster for example how often I need to practice and the type of workouts I need to do and how far I need to run Matthew so obviously so Matthew great question and we will be talking more about this in the series of 5k videos that I'm about to create for all of you remember I announced that yesterday but I will help Matthew as best I can right now Matthew if you're so you're a sophomore I would recommend if you're going into your junior year if you're if you've been running 30 miles a week or 35 miles a week consider bumping it up if let's say it's 30 consider bumping it up to 40 and then maybe your senior year it can be 50 now I am not a proponent of high mileage for high schoolers I really high mileage I think it okay for me I trained at about 35 miles a week which was good but I think if I would have bumped it up to 45 to 50 I do think my 5k PR times from high school would have come down I would also recommend Matthew starting your summer training not in early June not in late May I I lean toward the mid June to late June time frame and I'm gonna talk more about this in those 5k videos I'll be creating and then I would not train every day of the week I would lean toward to start I would lean toward three to four days a week at the beginning of the training block in the summer and then slowly increase that to five and then eventually six and I I love training every day of the week I'll just say it but I do know that some high schoolers need a break like your body might be growing at a rate that you can't even comprehend in it anatomically basically your anatomy like it's changing so quickly your body might need a day off so anyway Matthew those are that's like a very rough outline of how I would build training but I would start in mid to late June three to four days a week I would start with 20 miles a week 15 to 20 miles a week that's it and then slowly build from there so I hope that helps as far as building a base and then you're probably wondering well how do I actually run faster oh man okay I'm gonna throw out also plyometrics and strength training and I think this connects to some other answers I'm gonna give as well I think high schoolers when I look at high school guys and ladies but especially guys like guys develop a little later than ladies you probably already know that I'm like guys we got to get a little stronger like you guys some of you and this is me I weighed a buck I weighed like a buck my junior year of high school and then my senior year I finally grew a little bit but I'm telling you guys like don't be afraid to build body strength especially don't be afraid to work on your leg strength and I won't get into details but I do think high school guys could work on getting stronger and I'm telling you it will help you run faster it really will and I'll talk more about that in the 5k videos moving on okay next from Patrick how did you get on to see use team I'm a high school runner only a sophomore oh another sophomore and I'm interested in learning more about the recruitment process and all and really like your videos keep up the hard work thank you Patrick so Patrick I walked on I was not recruited out of high school I ran 1627 in high school I tried to walk on my freshman year of college I did not make it I trained a year alone and bumped up my mileage from basically 40 miles a week to 70 miles a week whoa it was it was good I stayed healthy and my body was I think my body was ready for it I didn't get injured that entire year I frankly didn't do much speed training Patrick like really hardly any at all it was mostly aerobic development at a higher level a lot of you know hill runs meaning I didn't run flat all the time I got some hill work in and nothing like crazy like I wasn't doing 20 mile long runs probably my long runs were in the 14 mile range would be my guess if I just off of memory and I I got faster it's like it's amazing what volume can do for your speed if you can stay healthy that is the trick and I'm learning that right now right so that's a brief outline Patrick I hope that helps you just a little bit we will again dive more into this very soon oh my gosh this is another one about walking on okay ooh I forget the name of this gentleman I think it might have been Mark but I'm not positive sorry about that I forgot to write down your name okay he says this summer I'm looking at putting a good base in to hopefully try to walk on to his cross-country team at Kansas State or run a fast 5k in Oklahoma he'll be starting by his base building phase and peaking around 60 miles per week but I was wondering what sort of 5k 10k workouts you might recommend me to throw in once I start getting into late July and August in order to tune up for tryouts or a road 5k I will be running tempo runs weekly by the end of my base phase but what else would you recommend me to throw in later in my training block to specify my training great question and I'm not sure what distance so for me to walk on to the CU cross-country team you have to race in 8k which is basically just over 5 miles approximately and so I don't know what distance you're shooting for for the tryouts I wrote back to him and said I would recommend shooting for that 70 to 75 miles a week again listening to your body I don't know your entire history but I just that 70 to 75 miles a week it's amazing what kind of fitness you can gain and stay healthy at that volume level if you if you have a history of staying healthy but okay I wrote back also I really love 6x1k with a starting out a two-minute rest but then eventually dropping it down to 90 second rest that's 6x1k on grass not on a track not on dirt on grass now especially if your cross-country course is grass or if you're racing a lot on golf courses grass is hard to run on and and if the grass can have someone find a good park if you can get access to a golf course great but roll just like rolling grass hills is really challenging you might not and it's good for your body so that you're not pounding pavement you're not pounding even even dirt roads that are really packed down that's it's not pavement but it can be pretty close to pavement if it's a dirt road that's really packed down so I'm a big fan of rolling grass hills 6x1k eventually you have to build up to it but if you can hit a solid 6x1k workout with again 90 second rest maybe two minutes depending on where you're at in your in your building phase yes that would be my recommendation also I'm a big fan of like 12x300 you can just measure it off on a again on grass or gravel road 12x300 just getting that turnover going so with a hundred meter jog I'll add that as well so good question and keep me updated I apologize that I don't remember I I think that was Matthew I think that question was from Matthew okay and moving on to a question from Scott who is getting ready for a fall half marathon he wants to run faster in the fall he asked should I run faster on shorter distances or run long distances at a comfortable pace I have not really done threshold or tempo runs in his training and Scott definitely I'm a big fan of tempo runs but not before you build your aerobic base first as I said oh man I'll try and find the vlog if I find it it'll pop out in the upper right hand corner basically oh yeah it's a vlog titled build your aerobic engine first go watch that I explain this in in great detail where I like to build a bigger base so imagine the the pyramids over in Egypt the bigger the base the taller the peak or rather the taller the pyramid you can you can build if the top of that pyramid is getting to the starting line as fit as possible the the bigger your aerobic base the taller you can build your pyramid meaning the faster you can run on race day so Scott I'm actually just gonna say to everybody go watch that vlog upper right hand corner and it will really go into detail on that answer good question Scott okay and moving on to the next question here we go and again I didn't write down the name this gentleman or lady asks I explained the concept of a training cycle or training block and when you should have a prolonged period of rest oh I'm I actually already made another vlog about this go click on this card upper right hand corner so my thesis is that in a calendar year I'll just outline very briefly in a calendar year you can have three to four training blocks in a calendar year personally I think one of the reasons I'm injured right now is because this current training block was just a little too long and I'm gonna go into detail maybe tomorrow as to why I think I got injured and what shoes contributed to my injury but three to four training blocks per per calendar year and I always like to take two weeks off at around Christmas and then after a training block so let's say if you start in January your the end of your first training training block would be early no January March late March early April I always like to take seven to ten days maybe 14 days if you're really tired after a peak race so that's my short answer go watch that vlog upper right hand corner I go into great detail about that all right moving on here we go this is from pre hey said Seth I run distance in high school and I have trouble with motivating myself to go on runs alone in order to build an aerobic base how do you motivate yourself to go on runs alone so this is a little different it's not as much it's more focused on mental pre good question it is connected to training though and I wrote back to pre like make sure you are writing down specific goals that is really key know your why in your training and why you are shooting for a particular race for me my motivation was very very high for Cleveland it still is very high but obviously the injury is making me reevaluate everything but pre that is my short answer if you want to learn more about mental toughness again upper right hand corner there you go okay moving on this is from gasper and I believe he's from Slovenia that is correct he's 16 years old and he's already getting ready to raise a 550 k congrats gasper that's a long ways for a 16 year old but I commend you if you can stay healthy and get after it and he just ran his first half marathon in 147 an hour and 47 minutes so that's really solid and he's basically looking for tips so gasper I am just gonna caution you I think it's okay that you're you're shooting for a 50 okay no I'm actually gonna say be careful jumping from a half marathon to a 50k is a big jump I just want you to stay healthy and you're 16 years old don't hesitate to like it's okay I'm not gonna say don't race the 50k but if you just really really monitor what how your body is feeling because if you want to running a 50k and racing a 50k is totally you know you could probably go out and finish a 50k 50k tomorrow but as far as being ready to race it it will beat your body up the training will will beat your body up and the racing will definitely beat your body up you got to make sure that you're really honed in to how your body is feeling now let's say that you can stay healthy I would recommend really mixing in and I don't know what type of 50k you're racing doesn't have a lot of vertical is it flatter I don't know but I would recommend mixing in quite a bit of hill work into your training don't necessarily go out and run you know a hundred miles a week or 160 kilometers a week I would focus more on making sure your legs are strong again you can do that in different ways hill running and I'm not saying hill repeats hill running so continuous hill run like and it doesn't have to be big mountains it can be rolling hills it's amazing how much rolling hills can add to your leg strength so also plyometrics or going to a gym and doing squats deadlifts again I don't know your background if you don't know how to do those don't go do them make sure you find a professional or somebody who really knows how to help you in the gym but I'm a big big fan of not necessarily big crazy volume for 50 K's 50 milers but instead leg strength so that's my tip I hope I don't want to discourage you I just want to caution you that I've been down that road and it can be daunting physically on the body but I'm here for you keep asking questions gasper I got your back all right moving on here to mark he asked hi Seth I find I get my fastest improvements doing hard intervals fart lakes and tempo runs I base my improvements by race results but I believe I don't have good a good aerobic engine over the winter he's been doing longer slower runs how do you know if you are building a good aerobic base so I would say mark if you want to figure out if your aerobic base is getting better I would recommend don't do interval work don't do tempo work and basically do a let's say a 5k or a 10k personal time trial or you could do a race but even just mark off a 5k or 10k distance go race go run it pretty hot basically all out so you might want to do it a race but then go back to the same course six weeks later and see and continue to do the slow aerobic development and maybe increase your volume just a little bit maybe by 5 to 10% so your weekly volume of of kilometers or mileage or miles and then just go back and do another time trial and I bet I bet you're gonna run faster and that means your aerobic development is happening all right so don't do speed work just build your aerobic engine but make sure you have goalposts so let's say it's let's say you do it you know June 1st and then do it July 15th so you have six weeks to build your aerobic engine all right does that make sense I'm a big fan of time trials to figure out engage where your aerobic fitness is at but you might just want to do races good question from mark and yes I need to take a drink of water here we go and we're back moving on from mark to Mandy Mandy is she wants to take on her first full marathon next year she's she was interested in some online running plans or possibly hiring a coach and I told Mandy that I would write I told her like I wouldn't hire a coach yet I would first run like run a marathon and see how much you enjoy it and if you really enjoy it and you feel like okay this is great I want to pursue it more then I said okay maybe after your first marathon look into hiring a coach I just said you know get one under your belt first and then she goes on to ask she's been running for 11 years in high school in college she runs about three times a week with one speed workout or tempo day she's also done three half marathons and she's she's that she's new to running longer races and I basically told her if she can increase from three days a week to five days a week I guarantee she's gonna see some some improvements in her times and then I also said if you can mix in one extra day of cross training on top of that five days so maybe running seven days a week is too much Mandy I get it I mean some people like their bodies just can't quite handle that and I think it's good to listen to your body as I keep preaching so I would increase from three days a week to five mix in one day of cross training so the pool or a stationary bike or any sort of bike and then Mandy I would also I think the tempo runs once a week is fine I think you could decrease that though to actually twice twice a month again just building that aerobic engine making sure Mandy that you're mixing in one really quality long run which I don't know your background but let's say you're shooting for I think I wrote back to her if I said to her if you could shoot for 50 miles a week if you're getting ready for a full marathon that would be awesome it's you can go higher than that but if you could get really close to that 50 mile a week mark you're gonna see dramatic improvements in your time so Mandy I hope that helps and again don't know all your background but send me more questions if you have them all right moving on here we're almost done this is from a you on Instagram and he says he's a 14 year old runner looks like he lives in or he's running a 5k in Los Angeles soon and let's see I am running a 5k and I'm wondering if you could tell me how to train or training schedule his personal best is 1809 and he says here that he's running 70 to 80 miles a week and he's 14 year old a 14 years old I'm not sure if that's correct if you are running that much I would say a you that that's probably too much just calling a spade a spade and this is where you might not want to listen to me but maybe you've been running at high volume since you were in middle school and you've stayed completely healthy I don't know but I would I would caution you to I would say decrease your miles I really would you're probably a freshman in high school maybe sophomore and think about your long-term development if you're running 70 to 80 miles a week and your personal best is 1809 I would say something is off like your time I think you might be training tired like you might be racing tired yet that time should be lower I'm just calling it as it is I would recommend dropping down a you to 35 miles a week maybe 40 and just like hone in on some more quality speed sessions interval training and be patient you've got all the time in the world you're gonna get fast 1809 for a 14-year-old is a great time but I bet you'll run 17 15 in six months from now if you decrease your volume and increase your quality speed work specifically on dirt roads grass courses etc etc I just want you to stay healthy brother all right does that sound good oh okay that was awesome I think that is all of my question all the questions from you again you can always email me my email is down below Instagram is a good place to ask short questions don't you know I can't answer a huge long question but short questions on Instagram and of course we can connect on Strava I hope that helps helps you give a little bit of my philosophy behind training and again I will be developing 5k training videos sooner rather than later for many of you out there that are interested in that distance and I love you thanks for being here keyword is training and the question of the day just want to make sure I get it right what facet of training is the most confusing or perplexing to you what facet and listen there's literally probably if you want if you really get down to it there's probably hundreds of different ways to break this question of the day down but what facet of training is confusing or perplexing to you all right I know it's a little open-ended I don't want to I want to just hear from you so I will do my best to field those questions as well thank you guys for your patience we're too we're oh we're actually like two and a half weeks in on the crutches all heading to what Monday will be


Hey. Yeah? Did you hear Derek hired that business consultant to come in today? Oh. Hey guys, I want you to meet Clarence. He's going to be helping out with a little bit of efficiency around here, alright?  Dude, act normal. What the f- Why would you do that? Oh. You. Did you just eat a dollar? It was actually a hundred dollars. Why are you clapping? Why is he clapping? You my friend. Chuck, make him CEO of the company. Ugh. I don't even have the authority to do that. Do it. I'm going to get you CEO of the company. Whoa. Alright Chuck, where's my 200 bucks? Did my dad pay you to come do that? No. Oh, yes.


the rock, then the club, next the spear. Later, bows and arrows. And finally, the gun. A rock, a club, a spear, an arrow, even a knot are reasonably safe to handle as killing tools go. But guns, well, they're different. I guess you know what you're going to do when Joe gets here. Don't make any fast moves, Luke. I'll shoot you in the back. Now guns, shotguns, rifles, revolvers, all those tools we call small arms are safe to handle if you know what you're doing. That's why the Air Force makes sure that every airman and officer whose job requires carrying firearms is thoroughly trained. Not only in marksmanship, but in firearms safety as well. This training includes all Air Force members going overseas, no matter what his or her job may be. But you know safety training is one thing, and safe behavior is another. Under direct supervision, trained men will behave safely, but unsupervised, some men disregard their training. This man, for example, Airman Joe Smith. He knows you do not bring firearms into a dormitory, but Joe doesn't really believe it's all that dangerous. This gun is his own property, not an Air Force weapon. Having it in his room is his business. Anyhow, nothing's going to happen. Some other person, some turkey, might cause a mishap, but not him. Why, sure, Joe, of course. Isn't it always the other guy? What you did, I'll be a long time forgetting. Yes, sir.  Suppose someone had been in that room next to you is just at the wrong time. All you get is busted and rang. In this unit, we're not all that easy going. Let me read you a few on-duty and off-duty mishaps we've got here. Pay strict attention, OK? Maybe you can tell me why people keep on doing these things. There's one that happened recently on a base in the Midwest. This event began as an anti-robbery training exercise. Hey LaFlein, what's going on? Oh, not too much. It's pretty dead out here tonight. Come on, you need to talk to you for a minute, OK? Yes, sir, go ahead. Thank you, sir. This is a training exercise. Arm robbery, building 223, base exchange. I repeat, this is a training exercise. Arm robbery, building 223, base exchange. All post-trolls, 10-3, unless you have emergency, we have a simulated armed robbery in progress. Flight training exercise at building 223. Realistic is possible. A two-striper played the role of intruder. One purpose of the exercise was to check the search techniques of the responding patrols. Bill, this is the exercise. Arm robbery. I want you to go inside and check out the building. OK. It must be an exercise. Go get an ambulance. Shot him right through the eye? That's right. This is kind of far out. But was there any bad blood between them? That would be a good way to pull off a murder. The killer had a motive, huh? That's not far out. Matter of fact, that's one of the first things the investigating team would check. It was unintentional. Pure mishap. He got excited? He lost his cool. The realism got to him. He knew it was just a training exercise, but he reacted without thinking. The incident should tell you that even professionals can have an accident. Well, what'd they give him? What he got is immaterial to the point, which is this. It was a tragic and unnecessary death of a security policeman. You know, some people don't realize that security police aren't the only types who carry guns on base. For instance, there's carriers who run special errands. Like transporting secret documents and delivering large sums of money. They carry 38s, same as you and me. Some of the supply people handle classified electronic items or store weapons also go armed. Then you've got air crews on certain types of missions. They've had firearm safety training, and occasionally they break some safety rules. Mainly because they can't be bothered to turn their weapons in every evening and check them back out again the next day. Safety rules are often inconvenient. Some men who aren't security policemen are occasionally assigned to guard alert facilities and munition storage areas. They carry M-16s or shotguns, or maybe revolvers too. And all these on base types are potential mishaps. Most individuals are careful. But the things some people do with weapons you wouldn't believe. Here's one that's sort of like a slapstick comedy, except it's funny like a crutch. That pistol hit the floor and fired. The slug entered his left ankle, traveled up his leg, and exited from the calf. That could have crippled him for life. That's just what it did do. Crippled him for life, but it could have killed him or someone in the next room. Like when you shot yourself in that mirror, the bullet went through the wall, crossed the room, and hit the opposite wall. You could have killed someone in that room just like that. I've thought about it a lot, Chief. I could have killed someone. It's not going to happen again. Yeah, we sure get some dillies here. Mishaps that are hard to believe. One of these reports tells about a survival instructor who fell asleep with a loaded revolver in his hand. Guess what woke him up? Like you, that guy had a lot of safety education and handling firearms. In your case, didn't any of it sink in? Sure it did. Up to now, I've always been real careful. But somehow, after a while, well, I just never thought something like this would ever happen to me. Sure. Accidents never happen to us. It's always that other guy. Let's see, I was making a point. You were given reasons why guns affect people, especially when they're alone. Sure. Well, I'm theorizing, of course. But I claim that if a person knows how to get in trouble, he can avoid it. Boredom is a strong feeling, but its opposite excitement is just as strong. Take that guy, Bill, who killed that simulated robber. Excitement motivated him. The realism. Walking out across that lot, he was alone. When that robber jumped out at him with a pointed pistol, Bill became a man of instinct. His instinct, triggered by his emotions, said, shoot. You're bade. A well-trained man. Let me tell you about another situation that happened. When a group of hunters get together, usually they're pretty cautious. Each man avoids pointing his gun at anyone, and he's careful not to get pointed at. He's seeing the danger, so he believes in it. But when the group scatters and each person's alone, excitement may take over. And that's what happened here. One of the hunters had forgotten that one man in the group wasn't wearing any red clothes. The bushes shook, and he thought he spotted a deer. Finally, he saw it again. A patch of brown near a tree. He took a good look. Was it a deer? The question never got answered. Now, that mishap actually occurred to an air crew member stationed here on this base. But it's nothing new. Happens all over the United States in the hunting season. Wearing red outfits is good safety practice, but even that won't protect anyone from an over-excited man. Boredom? Excitement? Any other emotions involved? Sure. There's curiosity, impatience, anger, frustration. Any strong emotion can have an adverse effect on safety. Curiosity? People get curious about their weapons, they begin to monkey-weapon. There's another factor that, well, maybe you could say it was emotion.  Yeah, like me. As I've indicated, a lot of accidents occur on base. The big majority, though, happen off base in a workshop or home. In one four-year period, there were 39 injuries and two fatalities on base. Off base in that same period, there were 278 injuries and 25 fatalities. Off base, a person feels different about the gun that he or she keeps around. It's their gun. That seems to make a lot of difference. They keep it for protection, for sport, but not for military duty. A friend of mine bought a gun once. He said the same thing. It was hard for him to remember the safety rules when he was off base. He usually kept the gun under his pillow and then would put it in a safe place the next day. But somehow, one morning, he completely forgot the gun. Ordinarily, his wife would have found it when she made the bed. But this morning, she was interrupted by a telephone call. And for a few moments, her children were left alone playing on the bed. A little boy found this big gun of daddy's worked the same as his own toy pistol. Only it was a lot harder to cock. No, I used to play with those kids. Maybe that's why I get choked up about weapons safety. It's hard to believe people do such things. Without my own experience, I'd feel stories like that were no concern of mine. But you still haven't answered my question, Chief. You've said why a person gets in trouble. All the safety training I've had says the same things. But you haven't said anything about what to do. Is there a solution? You'd better believe it. Thorough training is part of the solution. But training can go only so far. At some point along the line, the solution's up to you. Self-discipline, huh? Yeah. A long day. About a cup of coffee. I mean attitude, belief. You've got to brainwash yourself into believing a gun is always loaded. Try to look at a gun and see it for what it really is. It's a tool for killing. Take one more look in that chamber. Even though you know it's empty, you'll feel like a fool at first, but you'll be developing one safe attitude. Never point a finger at another person. Never point a pencil, a ruler, or anything else at another person. Make that a habit and you'll surely never point a gun at anyone. And that's another way to develop a safe attitude. Learn to recognize danger, even when it's invisible. Yeah, it's time to go.  But when you begin to see what can happen, then you'll be a safe man to have around. Now, just for kicks, develop a safe attitude toward driving a car or using a stepladder or handling a knife. All hazards come from the same family. Well, Smith, I've just about talked myself hoarse. But if any of it sinks in, I'll count it as time well spent. It's sinking in. And I really appreciate the effort. Just a minute, Smith. The commander wanted to boot you out of this unit, but I convinced him to keep you on. Now, if you let me down... How will itch down? You want to know how I changed the old man's mind? How? I said, well, why get rid of the only guy in this unit with Smith's experience? The only man who ever shot himself in the mirror and lived to tell about it. Yeah, that won't happen again. I assured him it wouldn't happen again. Okay, that's all you can go now. God, you take care of your... Thanks a lot again, Chief. Yes, sir, guns are different. And if you don't handle them right, they'll get you or somebody else. So handle them safely, okay?