1 00:00:06,040 --> 00:00:09,720 Hey, hey, hey, you guys. It's your coach, Alicia. 2 00:00:10,080 --> 00:00:12,880 Good morning, good evening, good day. 3 00:00:13,480 --> 00:00:16,440 Are you ready for the long run again? 4 00:00:16,440 --> 00:00:19,840 We have this first minute to get our life together, check our 5 00:00:19,840 --> 00:00:23,560 surroundings, double knot our shoelaces, get our phones, 6 00:00:23,560 --> 00:00:28,200 headphones all set. Smiles on those faces and 7 00:00:28,560 --> 00:00:31,720 looking ahead where you're going to do 5 minutes of running 8 00:00:31,720 --> 00:00:34,040 drills and then I'm going to tell you to start your watch. 9 00:00:34,240 --> 00:00:36,560 So don't start your watch until I say so. 10 00:00:37,640 --> 00:00:40,320 Looking ahead again. From there, we're going to go 11 00:00:40,320 --> 00:00:47,640 into a 5 minute easy pace warm up, 55 minutes of some Zone 2 12 00:00:47,640 --> 00:00:51,640 running, steady, comfortable, conversational. 13 00:00:51,680 --> 00:00:54,040 We're going to talk, we're going to chat, we're going to guide 14 00:00:54,040 --> 00:00:57,600 you, you're going to have fun, and then we will simply cool it 15 00:00:57,600 --> 00:01:02,400 down. So about an hour and 15 minutes 16 00:01:02,400 --> 00:01:05,720 on your feet. Are you ready? 17 00:01:05,840 --> 00:01:09,400 OK, from here, let's get into some running drill. 18 00:01:09,400 --> 00:01:11,160 So we're going to start. We should be in a walk right 19 00:01:11,160 --> 00:01:15,080 now. All right, Good old knee hugs. 20 00:01:15,080 --> 00:01:18,000 Just alternating. Step, step, step, pull that knee 21 00:01:18,000 --> 00:01:21,280 into your chest. Step, step, step, pull that knee 22 00:01:21,280 --> 00:01:23,240 into your chest. Maybe you're coming up onto your 23 00:01:23,240 --> 00:01:26,840 toe, opening up the chest. Breathing. 24 00:01:27,760 --> 00:01:30,320 This time is for you. We have 5 minutes of running 25 00:01:30,320 --> 00:01:32,240 drills. If you have some that you are 26 00:01:32,240 --> 00:01:34,120 your favorite, feel free to lean into them. 27 00:01:34,120 --> 00:01:36,600 But we're just waking the body up. 28 00:01:36,600 --> 00:01:39,880 Let's do some hamstring stretches. 29 00:01:40,400 --> 00:01:44,920 Reaching down, touching the toes, stand it back up, reach 30 00:01:44,920 --> 00:01:49,960 down, touch your toe, stand it back up, alternating feet again, 31 00:01:49,960 --> 00:01:55,120 stretching the back of the legs, hinging from the hips, reaching 32 00:01:55,120 --> 00:01:57,720 as low as you can. Awesome. 33 00:01:57,880 --> 00:02:01,320 All right, Next up we have toys, soldiers or Frankenstein. 34 00:02:01,320 --> 00:02:03,480 So if you have imagined that you're just going to kick your 35 00:02:03,480 --> 00:02:06,840 leg out nice and straight in front of you again, leaning into 36 00:02:06,840 --> 00:02:11,800 that hamstring, kick it up as high as you can with control. 37 00:02:12,720 --> 00:02:17,080 Walk, walk, walk, kick, walk, walk, walk, kick, you get the 38 00:02:17,080 --> 00:02:20,800 gist. Breathing, breathing, breathing. 39 00:02:22,360 --> 00:02:25,560 And if none of these make sense to you, just make it up as you 40 00:02:25,560 --> 00:02:28,440 go. OK, these are running drills. 41 00:02:28,440 --> 00:02:29,920 I want you to now get up on your tip toes. 42 00:02:29,920 --> 00:02:31,320 I know we all know how to do that. 43 00:02:32,560 --> 00:02:36,800 Reach up, stretch tall, open up your arms to the ceiling like 44 00:02:36,800 --> 00:02:41,920 you're grabbing a cloud from the sky, and lengthen. 45 00:02:42,640 --> 00:02:43,960 Now we're going to do the opposite. 46 00:02:43,960 --> 00:02:45,400 I want you to walk on your heels. 47 00:02:45,680 --> 00:02:46,960 OK? Get those toes up. 48 00:02:48,480 --> 00:02:50,800 We're waking up the front of our shin. 49 00:02:51,560 --> 00:02:54,400 You guys, I know I've said this repeatedly, but if you ever deal 50 00:02:54,400 --> 00:02:58,000 with any kind of shin shin splints, walking on your heels 51 00:02:58,000 --> 00:03:01,160 with your toes up all all around the kitchen while you're cooking 52 00:03:01,160 --> 00:03:03,760 and walking around the house is amazing. 53 00:03:04,960 --> 00:03:08,520 Definitely want to do it with shoes on though, All right, And 54 00:03:08,520 --> 00:03:13,520 then into those heel toe walks. Yes, yes, yes, yes, yes. 55 00:03:16,360 --> 00:03:19,240 Don't worry about what other people are looking at you or 56 00:03:19,240 --> 00:03:23,160 doing. Just think that man, this runner 57 00:03:23,160 --> 00:03:26,080 means business. They are out. 58 00:03:26,320 --> 00:03:30,240 They are doing all the things to keep them from getting injury 59 00:03:30,720 --> 00:03:35,000 from right, keeping it dynamic, keeping it moving. 60 00:03:36,520 --> 00:03:39,760 All right, let's go into some arm circles here, like you're 61 00:03:39,960 --> 00:03:44,000 swimming in a pool. Give me with your right arm only 62 00:03:44,000 --> 00:03:49,720 just a nice huge circle reaching all the way up, around and back 63 00:03:50,480 --> 00:03:53,640 two or three times and then switching to the other arm, 64 00:03:54,160 --> 00:03:58,560 keeping your core engaged, trying not to sway too much. 65 00:03:59,600 --> 00:04:04,920 Nice job breathing. And maybe now you might be 66 00:04:04,920 --> 00:04:10,400 taking it into some jog drills. OK, so jog, jog, jog, walk it 67 00:04:10,400 --> 00:04:12,520 out. Jog, jog, jog, walk it out. 68 00:04:13,240 --> 00:04:16,959 Totally up to you. I know I'm all over the place 69 00:04:16,959 --> 00:04:18,480 right now. We got about 45. 70 00:04:18,600 --> 00:04:23,160 Actually, we got about a minute. Let's do some walking lunges. 71 00:04:23,560 --> 00:04:26,680 Really dope. Wake up those quads pushing off 72 00:04:26,680 --> 00:04:29,280 that back toe. Nice job. 73 00:04:30,520 --> 00:04:33,440 Not a ton. Again, warming up the body, not 74 00:04:33,440 --> 00:04:36,280 trying to destroy the body. Awesome. 75 00:04:37,880 --> 00:04:40,800 And right here, now I want you to stop and we're going to go 76 00:04:40,800 --> 00:04:43,600 into some Pogo hops. So I just want you to get up on 77 00:04:43,600 --> 00:04:47,000 your midfoot. Your knees are almost locked out 78 00:04:47,000 --> 00:04:49,560 and you're just jumping up and down like you're on a Pogo 79 00:04:49,560 --> 00:04:52,520 stick, just hopping up and down. There you go. 80 00:04:53,080 --> 00:04:58,280 And then maybe from here you take it into some moving 81 00:04:59,000 --> 00:05:01,160 marches. OK, so we're just marching, 82 00:05:01,200 --> 00:05:04,040 driving the knees up, marching. Maybe you're taking it into 83 00:05:04,040 --> 00:05:07,920 while you skip. I'm going to give this last 60 84 00:05:07,920 --> 00:05:11,720 seconds to you to play. Maybe you do some skips, some 85 00:05:11,720 --> 00:05:17,280 jogs, some logs, some lateral movements, some lateral lunges, 86 00:05:17,280 --> 00:05:19,720 throwing tons of things just out in the air. 87 00:05:20,800 --> 00:05:24,080 And I simply want you to just simply warm up, OK? 88 00:05:24,560 --> 00:05:26,840 Lean into what feels a little tighter. 89 00:05:27,440 --> 00:05:34,920 Keep the motion going and in 30 seconds we're officially going 90 00:05:34,920 --> 00:05:38,040 to start our watch. OK, we are going to start 91 00:05:38,040 --> 00:05:40,880 running. Workout begins. 92 00:05:41,800 --> 00:05:45,360 This is what I'm talking about, taking that time to truly warm 93 00:05:45,360 --> 00:05:48,720 up. OK, in 20 seconds we are going 94 00:05:48,720 --> 00:05:50,600 to start. I'm going to get my watch going 95 00:05:50,600 --> 00:05:55,120 as well. Nice job you guys. 96 00:05:59,840 --> 00:06:01,320 We take off, we start that watch. 97 00:06:01,320 --> 00:06:03,520 We're starting in easy, easy zone. 98 00:06:03,600 --> 00:06:07,640 One in three, two and one. Nice work. 99 00:06:07,640 --> 00:06:13,440 We are here for 5 minutes. I want this run to feel easier 100 00:06:13,480 --> 00:06:17,120 than easy. I want you to stay present, I 101 00:06:17,120 --> 00:06:20,680 want you to stay relaxed, and I want you to smile. 102 00:06:22,360 --> 00:06:26,000 Those warm up drills are over. They're movement rehearsals. 103 00:06:26,840 --> 00:06:28,560 I want you to notice your posture right now. 104 00:06:28,760 --> 00:06:31,640 Are you hit? Are you standing tall? 105 00:06:34,040 --> 00:06:35,560 Are you nice and light on your feet? 106 00:06:36,080 --> 00:06:40,600 Really dial into your body and focus on your efficiency. 107 00:06:41,240 --> 00:06:48,080 Now while we are warming up, we're settling in an easy jog 108 00:06:48,240 --> 00:06:50,240 Zone 1. Again. 109 00:06:50,240 --> 00:06:52,640 This should feel almost too easy. 110 00:06:57,880 --> 00:07:01,440 If it feels like you're running through molasses, you're doing 111 00:07:01,440 --> 00:07:07,080 it right. Keep those ears stacked over 112 00:07:07,080 --> 00:07:11,120 your shoulders, shoulders over hips, landing light underneath 113 00:07:11,120 --> 00:07:16,040 your hips, hands relaxed, jaw relaxed, and breathe. 114 00:07:17,080 --> 00:07:18,880 Now. Just because you're running easy 115 00:07:18,960 --> 00:07:21,720 doesn't necessarily mean your cadence needs to be slower. 116 00:07:22,320 --> 00:07:27,520 When I look at the data on my runs, on my athletes runs, old, 117 00:07:27,640 --> 00:07:33,160 young, all the genders, cadence stays the same throughout 118 00:07:33,560 --> 00:07:35,000 anything. It gets a little bit faster the 119 00:07:35,000 --> 00:07:41,240 faster I go, but it stays this controlled 170 to 180 cadence. 120 00:07:41,920 --> 00:07:44,240 I've been getting a lot of questions lately about it, so 121 00:07:44,240 --> 00:07:46,640 that's kind of why I wanted to bring it up to you. 122 00:07:47,640 --> 00:07:51,720 It's not about heel toe landing. It's really, it's about landing 123 00:07:51,800 --> 00:07:54,360 underneath the center of your mask, landing underneath the 124 00:07:54,360 --> 00:07:57,640 hips, quick light steps underneath you. 125 00:07:58,000 --> 00:08:01,120 That's where the efficiency lives. 126 00:08:02,280 --> 00:08:03,520 And that's making sense. Now. 127 00:08:03,520 --> 00:08:06,640 I just want you to breathe, relax the shoulder and the 128 00:08:06,640 --> 00:08:09,680 limbs. We're here for the long run. 129 00:08:11,400 --> 00:08:21,000 Literally. Try not to go any faster, any 130 00:08:21,000 --> 00:08:25,200 slower with keeping it easy. That zone one looking ahead 131 00:08:25,200 --> 00:08:28,160 again, we have a 55 minute zone 2 effort, so we're just going to 132 00:08:28,160 --> 00:08:30,320 pick up the pace slightly, nothing crazy. 133 00:08:31,200 --> 00:08:33,720 I want you to build confidence in today. 134 00:08:33,799 --> 00:08:36,000 I want you to learn something about yourself. 135 00:08:36,760 --> 00:08:40,520 I want you to have fun. Really lean into this music, 136 00:08:42,919 --> 00:08:47,760 lean into your views and run happy. 137 00:08:53,960 --> 00:08:56,120 Pull those shoulders away from the ears. 138 00:08:56,600 --> 00:08:58,520 Chin is neutral. You're looking ahead. 139 00:08:58,520 --> 00:09:02,760 Your hips are tucked under in through the nose, out through 140 00:09:02,760 --> 00:09:05,440 the mouth. Stay calm, stay, stay relaxed. 141 00:09:05,840 --> 00:09:08,640 Now if you're anything like me, I will say sometimes in the warm 142 00:09:08,640 --> 00:09:12,560 up, in the first five, sometimes 15 minutes, my heart rate is 143 00:09:12,560 --> 00:09:16,880 just accelerated. Sometimes I always wonder why 144 00:09:16,880 --> 00:09:19,560 that is and it's actually, there's science behind it when 145 00:09:19,560 --> 00:09:26,040 I'm not going to go too crazy into it, but there is valuable 146 00:09:26,040 --> 00:09:28,680 reasoning why we warm up. OK. 147 00:09:28,680 --> 00:09:32,840 I promise by doing these warmups, it's going to make the 148 00:09:32,840 --> 00:09:36,760 main set feel that much better. And sometimes you might know 149 00:09:36,760 --> 00:09:40,760 it's yes, when I get into that first mile, that first 3K, now I 150 00:09:40,760 --> 00:09:45,280 feel like I can actually run. I can actually chill out, right? 151 00:09:45,520 --> 00:09:48,280 My heart rate settled down very normal. 152 00:09:48,920 --> 00:09:51,120 Just wanted to validate that feeling. 153 00:09:51,120 --> 00:09:54,240 So if right now you're like, I don't know how I can run for 154 00:09:54,640 --> 00:09:57,400 another hour. Don't worry, we're going to get 155 00:09:57,400 --> 00:10:06,480 through this together. Breathe, stay relaxed, keep 156 00:10:06,520 --> 00:10:11,600 trusting the process. We have about another minute 157 00:10:11,600 --> 00:10:19,400 before we simply settle into our main set, our 55 Zone 2 158 00:10:20,120 --> 00:10:22,960 endurance effort. You got this. 159 00:10:23,400 --> 00:10:32,840 Don't be scared, be excited. Breathing through the nose, out 160 00:10:32,840 --> 00:10:39,440 through the mouth. I'd love to know where you're 161 00:10:39,440 --> 00:10:41,600 running. What are your views look like? 162 00:10:41,600 --> 00:10:44,440 I love when you guys tag me in your views. 163 00:10:44,440 --> 00:10:48,120 I've been getting beach views. I've been getting trails, I've 164 00:10:48,120 --> 00:10:51,720 been getting treadmill views. Hey, if you're anything like me 165 00:10:51,720 --> 00:10:57,240 right now, my training has been unfortunately too much time on 166 00:10:57,240 --> 00:11:00,400 the treadmill. All right, you guys, if you're 167 00:11:00,400 --> 00:11:04,160 with me in 5 seconds, we are going to pick up the pace ever 168 00:11:04,160 --> 00:11:14,400 so slightly gradual 321, nice job, 55 minutes on the clock. 169 00:11:14,400 --> 00:11:19,320 So we've warmed up, we've done our running drills, 5 minute 170 00:11:19,320 --> 00:11:21,520 warm up is done. Maybe you're continuing this 171 00:11:21,520 --> 00:11:25,560 warm up, feeling a zone 1 to zone 2 difference. 172 00:11:25,680 --> 00:11:30,400 It varies for a lot of people. OK, so how do you know you're in 173 00:11:30,400 --> 00:11:32,560 zone two? Well, one, I just want you to 174 00:11:32,560 --> 00:11:35,200 settle in. This is your endurance zone. 175 00:11:35,200 --> 00:11:39,240 It's conversational, it's steady, it's sustainable, OK? 176 00:11:39,240 --> 00:11:42,960 It's very individual. And I will say, the more 177 00:11:42,960 --> 00:11:47,080 consistent consistently you run, the more often you run, the 178 00:11:47,080 --> 00:11:50,600 longer you run, the zones will change, they will get better, 179 00:11:50,600 --> 00:11:52,800 they will improve, Your heart rate will come down. 180 00:11:53,200 --> 00:11:57,840 But at the end of the day, you could hold this for hours. 181 00:11:58,840 --> 00:12:02,080 This is the power of Zone 2. It is invisible and it's a 182 00:12:02,080 --> 00:12:06,240 range. It's not flashy, but it unlocks 183 00:12:06,240 --> 00:12:08,280 everything else. I say we're building that 184 00:12:08,280 --> 00:12:16,280 aerobic engine now. If you're going longer than 75 185 00:12:16,480 --> 00:12:20,400 to 90 minutes, I want you fueling early and often, taking 186 00:12:20,400 --> 00:12:24,600 gels, taking electrolytes, staying consistent with water. 187 00:12:25,480 --> 00:12:28,120 Don't wait until you're thirsty or tired, right? 188 00:12:28,440 --> 00:12:35,760 But with these easy runs, I asked you one forcing you to 189 00:12:35,760 --> 00:12:42,120 keep it easy, right? But you can get away with having 190 00:12:42,120 --> 00:12:46,480 just a really good, I would say. What are the two meals you've 191 00:12:46,480 --> 00:12:50,480 had before this run? OK, So typically it would be 192 00:12:50,480 --> 00:12:53,360 breakfast and last night's dinner, OK. 193 00:12:53,360 --> 00:12:56,320 Or maybe it's breakfast and lunch and then you're going out 194 00:12:56,320 --> 00:13:01,200 for your run. If you fueled well during those 195 00:13:01,280 --> 00:13:08,040 last two meals, you might have enough fuel to get you through 196 00:13:08,040 --> 00:13:11,960 this run. OK, And maybe before you met me, 197 00:13:12,080 --> 00:13:15,400 you did all of your runs fasted or without fueling. 198 00:13:15,920 --> 00:13:21,000 Because I don't want to have a stomach issue or I just don't 199 00:13:21,000 --> 00:13:25,160 like to have stuff in my belly and then go for a run. 200 00:13:25,200 --> 00:13:29,680 It's not comfortable, OK? But what I'm telling you is that 201 00:13:29,680 --> 00:13:33,320 you will feel better with carbs, OK? 202 00:13:33,680 --> 00:13:39,400 You will feel better with electrolytes, but it takes 203 00:13:39,400 --> 00:13:44,240 practice, it takes playing, it takes trying and trying and 204 00:13:44,240 --> 00:13:46,560 trying. What worked for you 10 years ago 205 00:13:47,040 --> 00:13:49,280 might not be working for you anymore. 206 00:13:49,640 --> 00:13:52,880 What worked for you 2 months ago might not be working for you 207 00:13:53,320 --> 00:13:57,200 again. OK, nutrition is constantly 208 00:13:57,200 --> 00:14:01,960 evolving where you're constantly learning, but we are in a huge 209 00:14:02,640 --> 00:14:06,880 fueling era. Let's call it what it is. 210 00:14:06,880 --> 00:14:10,960 I don't know, but I will give you permission that you know 211 00:14:10,960 --> 00:14:14,840 yesterday's a long run, but we are still under technically that 212 00:14:14,840 --> 00:14:17,200 75 minute mark and we are keeping it easy. 213 00:14:17,760 --> 00:14:21,720 So I'll give you permission to just have water and electrolytes 214 00:14:21,840 --> 00:14:26,760 and it's OK that you don't have a gel every single run that 215 00:14:26,760 --> 00:14:30,720 you're on, especially in these long runs, OK, as long as you're 216 00:14:30,720 --> 00:14:32,760 keeping it aerobic, you'll be fine. 217 00:14:32,800 --> 00:14:37,480 Now it's once we start going into that Zone 3, we start 218 00:14:38,240 --> 00:14:43,120 burning through our carb storage that we're going to kind of hit 219 00:14:43,120 --> 00:14:45,360 that bunk and we're going to start feeling sluggish. 220 00:14:45,360 --> 00:14:47,640 We're going to start maybe getting that headache post 221 00:14:47,640 --> 00:14:50,920 workout and wondering why do I even run? 222 00:14:50,920 --> 00:14:54,000 I hate this. That is not what today's about. 223 00:14:54,880 --> 00:15:04,080 OK, I was listening to a podcast the other day and I'm not going 224 00:15:04,080 --> 00:15:08,520 to say the athlete because he's a very young individual, very 225 00:15:08,520 --> 00:15:13,000 fit individual. In fact, he even said his Zone 2 226 00:15:13,000 --> 00:15:17,520 heart rate, he could be running a 550 per mile pace, which is 227 00:15:17,520 --> 00:15:26,400 incredibly fast. So fast that one second, I can't 228 00:15:26,400 --> 00:15:32,760 do two things at once. OK, we're going to continue on 229 00:15:32,760 --> 00:15:34,480 that. Just ignore what I'm just 230 00:15:34,480 --> 00:15:39,600 talking about. Anyway, this athlete can run 231 00:15:39,600 --> 00:15:42,400 extremely fast and his heart rate is very low. 232 00:15:42,960 --> 00:15:48,040 Now if he continued to run at that pace, his body would break 233 00:15:48,040 --> 00:15:56,880 down. OK, so I say this zone 2 with a 234 00:15:56,880 --> 00:15:58,800 grain of salt. Again, it's a range. 235 00:15:58,800 --> 00:16:05,680 It's a feeling, your paces, your heart rate, how you feel 236 00:16:06,480 --> 00:16:09,160 matters. I just want you to know that 237 00:16:09,160 --> 00:16:12,240 this is lighter. It's minutes. 238 00:16:12,240 --> 00:16:16,120 It could be one minute, 2 minutes, 3 minutes slower than 239 00:16:16,120 --> 00:16:19,160 your normal pace than your race pace, depending on whether 240 00:16:19,160 --> 00:16:25,440 you're training for 1/2 marathon a marathon A5 Ki know I'm I'm 241 00:16:25,440 --> 00:16:28,280 confusing you right now. I just want you to remind 242 00:16:28,280 --> 00:16:36,400 yourself just keep running. You're doing great, but if it's 243 00:16:36,400 --> 00:16:42,000 90° outside, if it's very humid outside, you will your zone 244 00:16:42,000 --> 00:16:45,800 toothpaste will change. So I can't exactly say run this 245 00:16:45,800 --> 00:16:50,320 pace, run this effort on hills, right? 246 00:16:51,400 --> 00:16:55,840 It is a feeling. So ultimately you can check in 247 00:16:55,840 --> 00:16:57,800 with yourself by how's your breathing? 248 00:16:58,040 --> 00:17:01,960 Does it feel easy in through the nose, out through the mouth, 249 00:17:02,600 --> 00:17:07,200 shake out your shoulders, drop your drop any tension you have 250 00:17:07,200 --> 00:17:10,440 in your shoulders and just relax, relax. 251 00:17:13,160 --> 00:17:17,640 Hopefully you're really starting to settle in and you're just 252 00:17:17,720 --> 00:17:23,319 taking in your views, right? One, somebody reached out to me 253 00:17:23,319 --> 00:17:29,240 on Instagram, Danny and asked if I can do a trail specific guided 254 00:17:29,240 --> 00:17:33,600 run and I was like, that sounds amazing, but I have no idea what 255 00:17:33,600 --> 00:17:38,160 your elevation is. So that makes my job very 256 00:17:38,160 --> 00:17:41,040 challenging. I'm not going to tell you to run 257 00:17:41,040 --> 00:17:44,040 really fast when you're heading up some crazy switchbacks, 258 00:17:44,040 --> 00:17:48,040 right, but I hope you are running easy. 259 00:17:48,800 --> 00:17:53,080 I hope where you are running. It is nice on the feet and it's 260 00:17:53,400 --> 00:17:54,960 it could be a challenging course. 261 00:17:55,400 --> 00:17:58,480 I actually challenge you to go to some rolling hills right now. 262 00:17:58,480 --> 00:18:04,160 Go go to the inclined areas and when you hit those terrains, 263 00:18:05,240 --> 00:18:09,680 listen to your body. Don't keep that pace and run up 264 00:18:09,680 --> 00:18:13,720 the hill and burn through any glycogen stores that you have. 265 00:18:15,040 --> 00:18:17,920 Try to keep it easy and if you do, if your heart rate does 266 00:18:17,920 --> 00:18:21,160 spike up a little bit, it's OK Bring it right back down, but 267 00:18:21,160 --> 00:18:26,520 try not to walk, OK? The ultimate goal of today is to 268 00:18:26,760 --> 00:18:31,800 continuously run. OK practice fueling, drinking, 269 00:18:32,760 --> 00:18:36,160 hopefully something with electrolytes in it while you are 270 00:18:36,160 --> 00:18:44,920 running. That is a practiced that is why 271 00:18:44,920 --> 00:18:48,040 can't I think of the word a practice skill. 272 00:18:48,040 --> 00:18:51,640 That is a skill, right? Having the right water bottle, 273 00:18:52,080 --> 00:18:56,840 being able to take a gel while running, OK, again, it's another 274 00:18:56,840 --> 00:18:59,280 skill. Smiling while running, That 275 00:18:59,280 --> 00:19:02,760 might be a new one for you. Even I catch myself just being 276 00:19:02,760 --> 00:19:09,320 so in the zone and focused that I forget to like, breathe in the 277 00:19:09,320 --> 00:19:11,360 roses and blow out the candles, right. 278 00:19:11,400 --> 00:19:14,720 I forget that I'm just right foot, left foot, right foot, 279 00:19:14,720 --> 00:19:18,440 left foot, hips, top, shoulders, back, that I'm just like, chill 280 00:19:18,760 --> 00:19:23,960 out Alicia. Sun is going to continue to 281 00:19:23,960 --> 00:19:28,720 shine whether it's raining out. Just find out what is motivating 282 00:19:28,720 --> 00:19:36,040 me now and just hold on to it. You guys are doing so well and 283 00:19:36,040 --> 00:19:37,640 I'm just, I felt like I'm rambling. 284 00:19:38,400 --> 00:19:42,280 I've got so many notes to talk about. 285 00:19:42,320 --> 00:19:46,040 So I kind of wanted to be a big distraction for you today, but 286 00:19:46,040 --> 00:19:49,040 also leave you with some motivation we do with some 287 00:19:49,160 --> 00:19:55,680 education and get you excited about the next long run, right? 288 00:19:56,840 --> 00:20:01,080 So let's talk about traveling while training. 289 00:20:01,640 --> 00:20:06,040 So I have one athlete right now who is having a little birthday 290 00:20:06,040 --> 00:20:08,720 celebration. She's been sending me all these 291 00:20:08,720 --> 00:20:12,720 gorgeous views. But it's, you know, running 292 00:20:12,760 --> 00:20:15,600 through some new terrain is 1 very exciting. 293 00:20:15,600 --> 00:20:19,720 But then you're like, what if I get lost or I don't know the 294 00:20:19,720 --> 00:20:22,920 area or it's not familiar to me, right? 295 00:20:24,520 --> 00:20:26,280 But I want you to change your mindset. 296 00:20:27,560 --> 00:20:29,880 I get to run through new scenery. 297 00:20:30,960 --> 00:20:33,440 It's OK. I have technology. 298 00:20:33,440 --> 00:20:37,200 I have a phone. What's the worst that can 299 00:20:37,200 --> 00:20:39,800 happen? OK, try stop what is in 300 00:20:39,800 --> 00:20:43,600 everything and just go. Just go. 301 00:20:46,840 --> 00:20:53,200 But being mindful of doing it because you need to do it versus 302 00:20:53,200 --> 00:20:54,880 doing it because you get to do it. 303 00:20:55,080 --> 00:20:58,600 Remind yourself that, right, you're healthy, you're strong, 304 00:20:58,960 --> 00:21:02,480 you get to go out there, you get to challenge yourself, but just 305 00:21:02,520 --> 00:21:07,280 be mindful again, staying on top of your fueling needs, on top of 306 00:21:07,280 --> 00:21:10,840 sleep, giving yourself grace, giving yourself permission. 307 00:21:10,840 --> 00:21:13,120 If you need to walk, walk, right. 308 00:21:13,760 --> 00:21:15,760 You need to stop and ask for directions. 309 00:21:16,240 --> 00:21:19,720 You need to, you know, if you're out with a with a bunch of 310 00:21:19,720 --> 00:21:22,800 family and friends, like maybe set your alarm a little earlier, 311 00:21:22,800 --> 00:21:27,280 knockout that run before anybody wakes up and they don't even 312 00:21:27,280 --> 00:21:30,720 know you're gone. I recently as you guys know I 313 00:21:30,720 --> 00:21:34,720 went on a little trip and that is exactly what I did. 314 00:21:34,960 --> 00:21:39,440 I woke up early, I was back showered, making breakfast 315 00:21:39,440 --> 00:21:44,120 before anybody was even awake. Now I wasn't perfect, did my 316 00:21:44,120 --> 00:21:47,240 best. Sometimes I did sleep in and I 317 00:21:47,240 --> 00:21:51,120 paid for it in in the heat and extra traffic. 318 00:21:51,600 --> 00:21:54,920 But being safe was an ultimate thing. 319 00:21:54,920 --> 00:21:59,440 I am in a place that I am not familiar with, so I don't want 320 00:21:59,440 --> 00:22:02,360 to get picked up for anything like that, right? 321 00:22:02,760 --> 00:22:04,520 I don't know my surroundings as well. 322 00:22:04,520 --> 00:22:09,560 So I'm going to stay close to home and maybe just run laps 323 00:22:09,560 --> 00:22:17,560 around the resort. OK, Again, I again, I just want 324 00:22:17,560 --> 00:22:21,520 to applaud you for just being out, coming out on this long 325 00:22:21,520 --> 00:22:24,760 run. In case you're wondering, we are 326 00:22:24,760 --> 00:22:29,280 about 12 minutes into this 55 minute run. 327 00:22:29,320 --> 00:22:32,240 You guys are crushing it and I hope you're now just like I 328 00:22:32,240 --> 00:22:34,280 said, you're, you're feeling pretty good. 329 00:22:34,360 --> 00:22:36,720 You're feeling like, OK, I can do this. 330 00:22:37,640 --> 00:22:40,120 That first bit I always think is the hardest. 331 00:22:40,120 --> 00:22:43,440 Honestly, the last bit is going to be the best part because 332 00:22:43,440 --> 00:22:45,640 you're so close. And I will give you that 333 00:22:45,640 --> 00:22:49,000 reminder of the out and back if you're going out and back. 334 00:22:54,160 --> 00:22:58,720 And yeah, just keep on, keep on running, keep on right footing, 335 00:22:58,720 --> 00:23:02,520 left footing, this. You're in the flow now, OK? 336 00:23:02,520 --> 00:23:05,920 Remember, your endurance isn't just about mileage, it's about 337 00:23:05,920 --> 00:23:09,600 efficiency. OK, So going back to cadence 338 00:23:10,640 --> 00:23:13,520 right now, it might be off a little bit or you might be 339 00:23:13,520 --> 00:23:18,920 worried about it or maybe you're dealing with an injury and being 340 00:23:19,320 --> 00:23:24,560 mindful by first realizing, OK, what is my current cadence? 341 00:23:25,720 --> 00:23:27,520 What do what, what do I want to achieve? 342 00:23:27,520 --> 00:23:32,760 So if your cadence say is like around 160, well, let's try to 343 00:23:32,760 --> 00:23:36,800 get it to 165 first, OK, let's not just jump to 180, right? 344 00:23:36,840 --> 00:23:41,440 Or one even 170. But once you get it there, 345 00:23:42,640 --> 00:23:46,160 you'll never go back. That's that's always what all my 346 00:23:46,160 --> 00:23:50,520 athletes say. It's it's a struggle to break 347 00:23:50,520 --> 00:23:53,000 the habit, just like any habit, right? 348 00:23:53,680 --> 00:23:58,400 But then once you do it and practice it and be consistent 349 00:23:58,400 --> 00:24:01,480 about it, suddenly it's something that just happened. 350 00:24:03,400 --> 00:24:06,840 My kids, they have, we are nearing the end of summer 351 00:24:06,840 --> 00:24:10,360 vacation, getting ready to go back to school and they are 352 00:24:10,520 --> 00:24:19,640 driving in bonkers. I, I've, we've gotten rid of all 353 00:24:19,640 --> 00:24:22,360 technology. We've, you know, punishing 354 00:24:22,360 --> 00:24:24,000 doesn't doesn't do them anything. 355 00:24:24,040 --> 00:24:27,760 And it's kind of cute though, because now it's like, oh, 356 00:24:27,760 --> 00:24:31,400 they're playing with all these toys that they didn't ever play 357 00:24:31,400 --> 00:24:34,960 with before, right? But one thing that I will say I 358 00:24:35,120 --> 00:24:38,160 really love about this all is that like, we will all go into 359 00:24:38,160 --> 00:24:41,480 my bed and just watch HGTVI. Love. 360 00:24:41,800 --> 00:24:45,960 That is something that I grew up doing with my dad and I love 361 00:24:45,960 --> 00:24:49,880 that they are finding joy and watching rehab shows. 362 00:24:51,240 --> 00:24:53,480 You're probably like wondering where are you getting at with 363 00:24:53,480 --> 00:24:57,600 this? All that to say is one of the 364 00:24:57,600 --> 00:25:01,720 shows we were watching is Rehab Addict with Nicole Curtis who is 365 00:25:01,720 --> 00:25:05,720 also from Michigan. So that's why I want to adore 366 00:25:05,720 --> 00:25:08,880 her. But she is rehabbing 2 houses, 367 00:25:08,880 --> 00:25:11,240 one in Wyoming and one in Detroit. 368 00:25:11,800 --> 00:25:16,320 And I remember watching her in past seasons too, is that she 369 00:25:16,320 --> 00:25:19,400 was always a runner and she talked about in an episode she 370 00:25:19,400 --> 00:25:22,840 runs every single day to clear her head as like a mental 371 00:25:22,840 --> 00:25:28,240 release to start her day. And I was like reflecting on 372 00:25:28,240 --> 00:25:29,920 that. I'm like, here I am. 373 00:25:29,920 --> 00:25:34,080 I'm a running coach and I can't say I necessarily have that. 374 00:25:34,160 --> 00:25:38,240 Like I need to run every day. I'm more of like a four times 375 00:25:38,280 --> 00:25:42,960 per week kind of runner. I also like riding my bike. 376 00:25:42,960 --> 00:25:45,000 I also enjoy just going for a walk. 377 00:25:45,160 --> 00:25:49,680 But I can relate to that and that I just need movement, 378 00:25:49,680 --> 00:25:51,040 right? I need to sweat. 379 00:25:51,040 --> 00:25:54,960 I need to, I am a better person because of it. 380 00:25:54,960 --> 00:25:57,560 And so this is where I really kind of want you. 381 00:25:57,600 --> 00:26:02,520 I hope this kind of homes in and just what physical exercise does 382 00:26:02,520 --> 00:26:05,400 for us and when we can keep it easy. 383 00:26:05,720 --> 00:26:08,040 So right now I do want you to just, if you're wearing your 384 00:26:08,040 --> 00:26:11,560 heart rate monitor, just take a peek now at your heart rate. 385 00:26:11,560 --> 00:26:14,680 Or if you're not, you know, put your hand on your throat and 386 00:26:14,680 --> 00:26:18,960 just feel your heartbeat relax in through your nose, out 387 00:26:18,960 --> 00:26:22,840 through your mouth and remind yourself running easy. 388 00:26:23,480 --> 00:26:26,720 Running is fun. Running does not, should not 389 00:26:26,720 --> 00:26:29,800 always be hard. In fact, it should be easy. 390 00:26:30,520 --> 00:26:34,640 I say easy. It should be conversational the 391 00:26:34,640 --> 00:26:39,080 majority of the time. Breathe. 392 00:26:42,320 --> 00:26:47,520 One thing I catch myself with, I will, you know, admit I tend to 393 00:26:47,520 --> 00:26:51,600 constantly be at the top end of my zone 2 all the time, so much 394 00:26:51,600 --> 00:26:54,120 that I'm like hovering zone 2, zone 3. 395 00:26:55,520 --> 00:27:03,520 And I, I'm giving you permission to be like, it's OK, because are 396 00:27:03,520 --> 00:27:05,680 you still able to stay conversational? 397 00:27:06,600 --> 00:27:09,080 Now, that might not be the case right now. 398 00:27:09,080 --> 00:27:12,280 Can you tell me what you had for breakfast this morning? 399 00:27:13,480 --> 00:27:17,440 Feel free to share. I had some zucchini bread with 400 00:27:17,440 --> 00:27:23,040 some yogurt and an espresso with cough cream and cold foam. 401 00:27:23,920 --> 00:27:27,480 Yeah, see, I'm relaxed. Obviously I'm not running at the 402 00:27:27,480 --> 00:27:30,880 moment, but you get the gist, right? 403 00:27:31,640 --> 00:27:35,160 The other day when I was out on an easy run and I am see, this 404 00:27:35,160 --> 00:27:37,200 is me. I'm, I'm opening up to you guys. 405 00:27:37,800 --> 00:27:40,800 I my sister called me and I'm like, I'm so glad you called. 406 00:27:40,800 --> 00:27:42,480 I'm we need to have a conversation. 407 00:27:42,680 --> 00:27:46,600 Get me through this run and I literally grunted. 408 00:27:46,600 --> 00:27:49,640 I was on an incline, so I'll give myself grace there. 409 00:27:50,200 --> 00:27:52,560 I was on this gradual incline and I just had to start walking 410 00:27:52,560 --> 00:27:57,640 because I'm trying to talk to her and I'm like, and so I just 411 00:27:57,640 --> 00:28:00,600 started walking and I gave myself full permission to walk. 412 00:28:02,760 --> 00:28:05,680 And then I noticed as that incline steadied out, I was able 413 00:28:05,680 --> 00:28:07,760 to get back into it Jaws and it was great. 414 00:28:07,960 --> 00:28:13,120 So maybe this is my sign. I need to do more hills, right? 415 00:28:14,200 --> 00:28:17,000 Maybe this is your sign. It's OK. 416 00:28:17,000 --> 00:28:18,400 Maybe that's all you do is hills. 417 00:28:18,400 --> 00:28:22,640 My oh gosh, I have so many athletes who I would kill to 418 00:28:22,640 --> 00:28:25,320 have the hills that they are forced to run in constantly. 419 00:28:25,320 --> 00:28:29,080 But they were like, I just want some flat ground. 420 00:28:31,240 --> 00:28:34,520 This is why I have to run on a treadmill because there's no way 421 00:28:34,520 --> 00:28:37,840 I would be able to run in zone 2 because it is just too hilly 422 00:28:37,840 --> 00:28:39,160 here. It's too terrain here. 423 00:28:40,320 --> 00:28:42,280 I get it. I understand you. 424 00:28:42,280 --> 00:28:46,800 I feel you and I swear I think my next run is going to be a 15 425 00:28:46,800 --> 00:28:50,880 minute uphill treadmill jog because we're going to talk 426 00:28:50,880 --> 00:28:56,440 about that on another episode. But all that to say, like what 427 00:28:56,440 --> 00:29:02,160 is that thing for you? Maybe it is running that that 428 00:29:02,160 --> 00:29:04,720 you look forward to. Maybe it's your cup of coffee. 429 00:29:05,400 --> 00:29:07,560 I know that for sure is my thing. 430 00:29:07,560 --> 00:29:10,760 It's like I am just a better person after my cup of coffee. 431 00:29:11,560 --> 00:29:14,240 Not that I say I don't need it, but I need it. 432 00:29:16,160 --> 00:29:20,000 I I just love it, right? It calms me down. 433 00:29:20,000 --> 00:29:23,560 It's kind of that that and I would say sunrises because I'm 434 00:29:23,560 --> 00:29:27,840 very much an early riser. I just truly love watching the 435 00:29:27,840 --> 00:29:31,360 sunrise, watching the sunset, having that reset to the day. 436 00:29:32,640 --> 00:29:36,600 I hope maybe you can relate. It's something we can talk about 437 00:29:36,600 --> 00:29:39,040 globally, right? The sun rises and sets 438 00:29:39,120 --> 00:29:44,200 everywhere. Whether you choose to enjoy it 439 00:29:44,280 --> 00:29:49,320 is up to you, right? Amazing work, you guys. 440 00:29:49,320 --> 00:29:52,400 You're crushing it. This is the quiet work, these 441 00:29:52,400 --> 00:29:55,720 minutes right here. They're building the foundation 442 00:29:56,120 --> 00:30:02,120 so you can go hard on your hard days and on your big days again. 443 00:30:02,120 --> 00:30:04,880 Let's talk a little bit about running economy. 444 00:30:05,480 --> 00:30:07,880 These things add up, right? So just make sure you're driving 445 00:30:07,880 --> 00:30:11,480 your elbows back, you're keeping your hips tough to slight 446 00:30:11,480 --> 00:30:16,440 forward lean from the ankles. The smoother you move, the less 447 00:30:16,480 --> 00:30:21,080 energy you waste. I was training live. 448 00:30:21,520 --> 00:30:29,200 I do a GTX treadmill class and oh gosh, this one athlete, she, 449 00:30:29,760 --> 00:30:32,240 I can tell she's been working on her form, but I don't know if 450 00:30:32,240 --> 00:30:36,280 she knows she knew what was going on. 451 00:30:36,360 --> 00:30:40,120 She was just bouncing up and down, running on her tippy, 452 00:30:40,120 --> 00:30:43,880 tippy toes. So I gave her the, the, that 453 00:30:43,880 --> 00:30:46,800 analogy of like, I'm going to put my hand and I want you to 454 00:30:46,800 --> 00:30:49,840 imagine the ceiling is right above your head, right? 455 00:30:50,520 --> 00:30:52,920 You're running, you're in a cave, you're, you're in a 456 00:30:52,920 --> 00:30:55,320 tunnel. And you, if you bounce up and 457 00:30:55,320 --> 00:30:57,760 down, you were going to hit that ceiling. 458 00:30:58,400 --> 00:31:02,560 Let's not do it right. Immediately when her shoulders 459 00:31:02,560 --> 00:31:04,640 tensed up and she was like, you know, crouching down because 460 00:31:04,640 --> 00:31:06,800 she's going to do you want to hit the ceiling, right? 461 00:31:07,600 --> 00:31:11,640 But suddenly something shifted. It was that visual cue that was 462 00:31:11,640 --> 00:31:17,480 like, oh, oh, I'm not wasting energy bouncing up and down. 463 00:31:17,880 --> 00:31:19,920 I'm waste. I'm not wasting. 464 00:31:19,920 --> 00:31:25,280 I'm being efficient and moving my body forward, pushing off the 465 00:31:25,280 --> 00:31:28,520 floor back versus pushing off the floor up. 466 00:31:29,040 --> 00:31:34,000 OK, so when you push off the ground, propel yourself forward. 467 00:31:34,640 --> 00:31:36,480 That makes sense. Good. 468 00:31:37,160 --> 00:31:43,840 Great, amazing work you guys do a little time. 469 00:31:43,840 --> 00:31:49,840 Check here we are over 21 minutes into this 55 minute 470 00:31:49,840 --> 00:31:51,920 effort. Breathe. 471 00:31:53,560 --> 00:31:56,480 Run a little lighter, run a little taller. 472 00:31:57,080 --> 00:32:00,120 Just because I say don't hit that ceiling doesn't mean I 473 00:32:00,120 --> 00:32:05,960 don't want you running taller. OK, expand your spine, make up, 474 00:32:06,000 --> 00:32:09,600 take up space. Now let's talk gear. 475 00:32:10,760 --> 00:32:15,840 Shoes matter. I have been kind of silent about 476 00:32:15,840 --> 00:32:22,240 my marathon training journey and I don't know why. 477 00:32:24,160 --> 00:32:28,600 Part of me I'm thinking like imposter syndrome, like who am I 478 00:32:28,720 --> 00:32:30,520 to be out here running a marathon? 479 00:32:30,520 --> 00:32:34,000 And then I'm like, I need to be talking about it more. 480 00:32:34,760 --> 00:32:39,040 Part of me, I'm just enjoying summer, right? 481 00:32:39,080 --> 00:32:40,760 And trying to make the most of it. 482 00:32:40,760 --> 00:32:46,160 And sometimes it can be a little daunting to just have to take 483 00:32:46,160 --> 00:32:50,360 video of myself running for social media purposes. 484 00:32:50,360 --> 00:32:52,000 But I'm like, this is educational. 485 00:32:52,000 --> 00:32:54,000 This is important. I need to do this more. 486 00:32:54,000 --> 00:32:57,000 And I will do this more. But I do talk about it down 487 00:32:57,000 --> 00:33:00,440 here, right? My marathon training has been 488 00:33:00,520 --> 00:33:04,240 going phenomenal. It hasn't been perfect by any 489 00:33:04,240 --> 00:33:10,760 means, but I feel great. The distance scares the hell out 490 00:33:10,760 --> 00:33:13,080 of me, scares the bejesus out of me. 491 00:33:14,000 --> 00:33:20,120 But I have to say, my husband. Shout out Mike, my family, my 492 00:33:20,840 --> 00:33:27,120 children, my run, my running friends say you guys have been 493 00:33:27,200 --> 00:33:33,640 so motivational and inspirational and empowering, 494 00:33:34,520 --> 00:33:37,840 but those this distance scares the crap out of me. 495 00:33:38,480 --> 00:33:42,920 I will say dealing with some stomach issues, but I keep 496 00:33:42,920 --> 00:33:45,080 practicing. So maybe, you know, maybe you're 497 00:33:45,080 --> 00:33:49,400 in this moment and now like, Oh my gosh, I have a sensation in 498 00:33:49,400 --> 00:33:51,480 my stomach right now. I don't know what to do. 499 00:33:53,760 --> 00:33:56,040 Sometimes it might be just you're going a little bit too 500 00:33:56,040 --> 00:33:58,160 hard. The body temperature is heating 501 00:33:58,160 --> 00:34:00,560 up a little bit and you're twisting. 502 00:34:00,560 --> 00:34:03,640 So just relax, calm down, take a little spill water. 503 00:34:03,640 --> 00:34:10,639 I you know, sometimes it is not fueling, dehydrating yourself 504 00:34:10,639 --> 00:34:13,679 that is causing the stomach issues. 505 00:34:14,199 --> 00:34:18,480 I will say that OK, again, I'm not a registered dietitian. 506 00:34:18,679 --> 00:34:23,600 I do have a lot of nutrition certifications and experience, 507 00:34:24,080 --> 00:34:31,360 but not fueling is you know, if you're scared to fuel because 508 00:34:31,360 --> 00:34:36,440 you will have a stomach issue, let it go OK And if you you're 509 00:34:36,440 --> 00:34:40,560 practicing and it keeps failing, keep practicing, try something 510 00:34:40,560 --> 00:34:44,480 different. Keep it simple, just trust that 511 00:34:44,679 --> 00:34:49,600 you are doing yourself a disservice by not eating, by not 512 00:34:49,600 --> 00:34:53,800 fueling your body. Fuel your workouts, fuel your 513 00:34:53,800 --> 00:34:59,320 workouts before, fuel during, fuel after, and then focus on 514 00:34:59,320 --> 00:35:02,640 just normal eating for the rest of the day. 515 00:35:03,000 --> 00:35:08,200 Peach, Peach. Amazing wifey guys. 516 00:35:09,680 --> 00:35:12,440 Form check. Restock your form. 517 00:35:12,600 --> 00:35:14,280 Nice and tall. Hips forward. 518 00:35:15,000 --> 00:35:17,320 Quick, short steps. Reset. 519 00:35:17,600 --> 00:35:20,720 You got this? Yeah, yeah, yeah. 520 00:35:21,600 --> 00:35:26,520 We are 30 minutes total into this run. 25 minutes into this 521 00:35:26,600 --> 00:35:28,800 zone 2 effort. How you feeling? 522 00:35:29,840 --> 00:35:31,440 Got this feeling. All right. 523 00:35:34,680 --> 00:35:36,720 Take a little sip of water. Reset. 524 00:35:38,400 --> 00:35:40,800 This is where endurance work really pays off. 525 00:35:40,920 --> 00:35:44,320 Staying steady when it's easy to check out. 526 00:35:44,480 --> 00:35:53,600 OK. Sometimes running is about PRS, 527 00:35:54,120 --> 00:35:57,240 Sometimes it's about headspace, sometimes it's about your 528 00:35:57,240 --> 00:36:02,960 health, but all of it counts. So what season are you in right 529 00:36:02,960 --> 00:36:06,520 now? We look at a little deep on you 530 00:36:06,520 --> 00:36:11,920 guys, OK, we're going into summer into fall. 531 00:36:11,920 --> 00:36:16,440 We've been having these nice, crispy, cool mornings and nice 532 00:36:16,680 --> 00:36:20,320 hot afternoons and I am loving and being able to open up the 533 00:36:20,320 --> 00:36:22,880 windows in the morning, let the fresh air in. 534 00:36:23,760 --> 00:36:29,720 It is amazing. But what season are you in the 535 00:36:29,720 --> 00:36:31,680 kids for again? For me, I'm getting ready to go 536 00:36:31,680 --> 00:36:35,800 back to school and I'm like, I hate to say it, but I'm so ready 537 00:36:35,800 --> 00:36:41,480 for like routine again, right? I love them, but I'm ready for 538 00:36:41,480 --> 00:36:46,200 them to have just structure. I'll have better structure. 539 00:36:46,200 --> 00:36:49,080 They'll have structure. We're all better for it. 540 00:36:49,080 --> 00:36:51,480 We all work better with routines. 541 00:36:51,880 --> 00:36:58,760 But summer is short lived, so I'm always taking it one day at 542 00:36:58,760 --> 00:37:01,040 a time. I told the kids tonight we're 543 00:37:01,040 --> 00:37:02,480 going to drive down to the beach. 544 00:37:03,000 --> 00:37:06,120 Maybe we're at our bikes, but we are going to watch the sunset 545 00:37:06,160 --> 00:37:09,400 and saying it now because it's going to happen I'll post on 546 00:37:09,400 --> 00:37:13,680 Instagram later. You guys will be like well, 547 00:37:15,320 --> 00:37:19,840 different day all right, you guys. 548 00:37:20,640 --> 00:37:24,120 So yeah running I I was like, oh, we're talking gear about 549 00:37:24,120 --> 00:37:29,640 gear shoes matter. I am. 550 00:37:30,280 --> 00:37:35,840 It's weird. I I grew up, I loved Nike, 551 00:37:35,840 --> 00:37:38,160 right? I worked for Under Armour and at 552 00:37:38,160 --> 00:37:40,880 Under Armour they were like, you cannot wear Nike. 553 00:37:40,880 --> 00:37:45,080 But then I hated Nike and then I watched the movie. 554 00:37:45,640 --> 00:37:47,080 Didn't know the name of it. Right. 555 00:37:47,200 --> 00:37:51,360 Sweet. I'm going to totally screw it 556 00:37:51,360 --> 00:37:53,480 up. Comment on this thing when you 557 00:37:53,480 --> 00:37:55,200 remind it, if I can come up with it. 558 00:37:55,240 --> 00:37:59,520 And I feel like talk about Michael Jordan and how they came 559 00:37:59,520 --> 00:38:05,440 up with Air Jordan and story and I feel like I had this different 560 00:38:05,440 --> 00:38:08,880 appreciation for Nike, even though they are like the top 561 00:38:08,880 --> 00:38:10,160 dogs. And it's like, no, we got to 562 00:38:10,160 --> 00:38:15,960 root for the underdogs anyways. I'm sure we all have a story 563 00:38:15,960 --> 00:38:17,840 about a pair of Nikes we've ran in. 564 00:38:17,840 --> 00:38:21,560 But As for me right now, and it's not for everybody, I would 565 00:38:21,560 --> 00:38:25,560 say like you have a shoe, stick with it because the size will be 566 00:38:25,560 --> 00:38:29,920 the same. Your feet are good, but as yeah, 567 00:38:29,920 --> 00:38:33,120 so currently I I feel like I've been wearing Nikes a lot lately. 568 00:38:34,040 --> 00:38:37,160 I will say I don't know if any of my athletes are ASICS tends 569 00:38:37,160 --> 00:38:41,600 to be very popular. Brooks, they got the white toe 570 00:38:41,600 --> 00:38:45,480 box. Sauconies, they got some really 571 00:38:45,480 --> 00:38:47,200 great ones. Pumas, Pumas come out with some 572 00:38:47,200 --> 00:38:49,880 good ones too. And I mean, at the end of the 573 00:38:49,880 --> 00:38:54,120 day, shoes, it is very individual, but I just want you 574 00:38:54,120 --> 00:38:58,520 to have a shoe And, and I'm going to ask you, how long have 575 00:38:58,520 --> 00:39:03,440 you had the shoe? I want you to now, not now after 576 00:39:03,440 --> 00:39:06,040 you're done running, I want you to take your shoes off and flip 577 00:39:06,040 --> 00:39:07,360 them around. They'll do this all the time 578 00:39:07,360 --> 00:39:10,480 with my athletes and ask you to just look at the shoes. 579 00:39:10,480 --> 00:39:14,800 Are they, are they the same? Is there any wear and tear on 580 00:39:14,800 --> 00:39:17,120 the tread? How long have you had this? 581 00:39:17,120 --> 00:39:18,320 Have you been running in this shoe? 582 00:39:19,280 --> 00:39:25,280 I personally like to have A2 shoe rotation. 583 00:39:25,680 --> 00:39:30,240 So I have an easy shoe that I do all my easy runs, my chill runs 584 00:39:30,240 --> 00:39:37,800 and and I have my super shoe that I do my hard runs and you 585 00:39:37,800 --> 00:39:40,440 know, I alternate like my easy runs and my long runs. 586 00:39:41,040 --> 00:39:44,240 So depending on how I'm feeling, I will run my speed shoes. 587 00:39:45,320 --> 00:39:47,400 If I'm like feeling sluggish, I'll put my speed shoes on 588 00:39:47,400 --> 00:39:49,280 because it's like a mindset thing, right? 589 00:39:51,680 --> 00:39:57,120 I just ordered the new, not the new the Alphafly Threes. 590 00:39:57,400 --> 00:40:01,320 So they are geared for the marathon and I'm super pumped 591 00:40:01,320 --> 00:40:03,560 about it. They should be arriving like any 592 00:40:03,560 --> 00:40:06,160 minute now. I also have a my birthday coming 593 00:40:06,160 --> 00:40:08,000 up, so it's my little birthday gift to myself. 594 00:40:08,440 --> 00:40:11,280 So treat yourself. Shoes matter though. 595 00:40:11,760 --> 00:40:17,120 So there's a lot happening in the shoe technology space and 596 00:40:17,120 --> 00:40:19,480 I'm I'm sure I've talked about it before, but not just from 597 00:40:19,480 --> 00:40:21,160 it's going to make you faster. You don't. 598 00:40:21,680 --> 00:40:25,320 You shouldn't just be racing in it while you know if you want to 599 00:40:25,320 --> 00:40:29,040 go for it, but you'll be able to run faster with your heart rate 600 00:40:29,040 --> 00:40:32,680 lower. Your shoes will take the brunt 601 00:40:32,880 --> 00:40:37,000 impact that normally your body would be taking because of the 602 00:40:37,000 --> 00:40:41,680 cushion, because of the the plate in it. 603 00:40:42,560 --> 00:40:48,120 And you can then now go harder and recover better. 604 00:40:48,320 --> 00:40:51,200 So a lot of really cool things about shoes. 605 00:40:51,520 --> 00:40:56,000 And then my caveat there is try to do your strength training 606 00:40:56,280 --> 00:41:01,160 barefoot or get take off your shoes when you're not running, 607 00:41:01,160 --> 00:41:05,600 right to still work on your feet muscles, your ankle 608 00:41:05,600 --> 00:41:10,160 stabilization, your calves, all those things because strength 609 00:41:10,160 --> 00:41:12,200 matters. Our feet matter, our ankles 610 00:41:12,200 --> 00:41:13,680 matter. And if we're in those shoes 611 00:41:13,680 --> 00:41:19,160 constantly, we can lean into some issues. 612 00:41:20,040 --> 00:41:24,360 How we feeling? Yeah. 30 minutes over 30 minutes 613 00:41:24,360 --> 00:41:26,960 into this 55 minute effort, we're just like cruising on 614 00:41:26,960 --> 00:41:28,560 through. Feel like I'm just like on the 615 00:41:28,560 --> 00:41:30,280 phone and with my sister and we're just having a 616 00:41:30,280 --> 00:41:33,120 conversation. Except I'm just doing all the 617 00:41:33,120 --> 00:41:35,960 talking. OK, back to shoes. 618 00:41:36,400 --> 00:41:37,040 Moving on. No. 619 00:41:37,040 --> 00:41:39,720 So take a look at the bottom of your shoes after this run. 620 00:41:40,320 --> 00:41:42,640 The goal is that the the tread is at least even. 621 00:41:43,840 --> 00:41:48,440 But if there's a lot of wear and tear by the heels, that is a red 622 00:41:48,440 --> 00:41:50,800 flag to me. I see. 623 00:41:51,320 --> 00:41:54,440 What I see there is that you're probably dragging your heel a 624 00:41:54,440 --> 00:41:59,920 little bit and you're likely either over striding because 625 00:41:59,920 --> 00:42:01,880 you're constantly landing on that boom. 626 00:42:02,080 --> 00:42:05,160 And it it tells me too that you're working harder and you 627 00:42:05,160 --> 00:42:11,720 don't need to. Is there any wear and tear in 628 00:42:11,720 --> 00:42:14,400 one spot of the shoe that's not on the other shoe? 629 00:42:14,800 --> 00:42:17,920 OK, Again, we want balance. So if there's tread, which is 630 00:42:18,320 --> 00:42:23,200 fine to have some wear and tear, but is it balanced or is there 631 00:42:23,200 --> 00:42:25,720 one side that's off than the other? 632 00:42:26,520 --> 00:42:30,760 Not necessarily a red one, but it's one of those things that 633 00:42:31,640 --> 00:42:36,560 everybody is different. I have one athlete who, gosh, I, 634 00:42:36,920 --> 00:42:41,960 he sent me so many videos of himself running and I, I, you 635 00:42:41,960 --> 00:42:44,760 saw these videos, you would be like, I don't know if you should 636 00:42:44,760 --> 00:42:49,600 run, but he is a runner by all means, and he's healthy and 637 00:42:49,600 --> 00:42:53,920 strong and getting ready to run a marathon and he's going to and 638 00:42:53,920 --> 00:42:59,240 he's pain free. It's just his body over the many 639 00:42:59,240 --> 00:43:03,360 years that he's been running has adapted to this and this is just 640 00:43:03,360 --> 00:43:08,640 how he is. So just because something is 641 00:43:08,640 --> 00:43:12,120 different than the norm doesn't necessarily mean it's a bad 642 00:43:12,120 --> 00:43:12,840 thing. OK. 643 00:43:13,800 --> 00:43:18,600 There is no perfect running harm that's stated, that's factual, 644 00:43:19,000 --> 00:43:25,480 just like there isn't, you know, a perfect eat meal planned or 645 00:43:25,680 --> 00:43:29,920 free run plan, right? It's all individual. 646 00:43:30,240 --> 00:43:32,160 And I hate to say, I wish, I wish I could tell you what 647 00:43:32,160 --> 00:43:35,320 exactly what to do, right, But we're all very different 648 00:43:35,320 --> 00:43:41,520 internally and externally. And but with that, you know, 649 00:43:41,520 --> 00:43:45,680 maybe you add a little shoe rotation into your mix, have 650 00:43:45,680 --> 00:43:49,320 some speed shoes, have some nice Christian work for those long 651 00:43:49,320 --> 00:43:53,680 runs. Maybe you have some trail shoes, 652 00:43:53,680 --> 00:43:56,160 right? That's obviously another one in 653 00:43:56,160 --> 00:43:59,360 itself, like getting out. Just like with bikes. 654 00:43:59,360 --> 00:44:01,720 We have Rd. bikes, we have gravel bikes, we have mountain 655 00:44:01,720 --> 00:44:08,200 bikes, we have indoor trainers. Gear is a mindset. 656 00:44:09,880 --> 00:44:13,520 What are you running in? Look at Kate Courtney Dewalder. 657 00:44:14,200 --> 00:44:16,320 I love her. She's an ultra marathon. 658 00:44:16,600 --> 00:44:22,160 She runs these crazy long races in border shorts and T-shirts 659 00:44:22,680 --> 00:44:29,040 very off like you would never see like a normal. 660 00:44:29,080 --> 00:44:32,240 You know most people are running in like sports bras and spandex, 661 00:44:32,240 --> 00:44:33,960 right? Because of they want to be the 662 00:44:34,200 --> 00:44:37,560 most the least weight possible. She's just like, I'm not here 663 00:44:37,560 --> 00:44:39,680 for the long run. I'm going to wear what I want to 664 00:44:39,680 --> 00:44:42,360 wear. I have no, she's just who she 665 00:44:42,360 --> 00:44:44,920 is, right? So own that, but you know, be 666 00:44:44,920 --> 00:44:49,200 mindful of you're not getting any kind of chafing. 667 00:44:49,280 --> 00:44:54,720 I just say we run better when we look better and when we have a 668 00:44:54,720 --> 00:44:57,600 new running outfit, right? That is usually a little bit of 669 00:44:57,600 --> 00:45:00,640 motivation to get us to go out. So when was the last time you 670 00:45:00,640 --> 00:45:02,560 bought like some new running socks? 671 00:45:03,000 --> 00:45:04,640 I feel like that's been my thing lately. 672 00:45:04,640 --> 00:45:06,040 I just want some good compression socks. 673 00:45:06,040 --> 00:45:10,320 I want good running socks. Get out of those thick, cottony 674 00:45:10,320 --> 00:45:13,320 socks. I am prone to blisters, 675 00:45:13,840 --> 00:45:16,280 especially in my pinky toes. And anybody else relate? 676 00:45:16,720 --> 00:45:19,400 So if you're not making sure one, you're cutting your nails 677 00:45:19,400 --> 00:45:23,960 nice and short but keeping your toes right now, I want you to 678 00:45:23,960 --> 00:45:27,440 just spread your toes out in your shoes. 679 00:45:27,560 --> 00:45:28,840 Take up some space in your shoes. 680 00:45:28,840 --> 00:45:30,680 Make sure they're not squished together. 681 00:45:31,440 --> 00:45:34,560 Push off that big toe right now. There you go. 682 00:45:34,560 --> 00:45:36,080 I hope that put a little smile on your face. 683 00:45:37,760 --> 00:45:41,680 If you are doing it out and back, let's go ahead and turn 684 00:45:41,680 --> 00:45:43,400 around. I would like to again turn you 685 00:45:43,400 --> 00:45:46,960 around a little later than normal just so you have some 686 00:45:48,000 --> 00:45:52,400 guaranteed cool down time. But we are 40 minutes into this 687 00:45:52,400 --> 00:45:58,400 run, 35 minutes, 36 minutes, almost into our 55 minutes Zone 688 00:45:58,400 --> 00:46:01,480 2 effort. Can you tell, still tell me what 689 00:46:01,480 --> 00:46:05,640 you had for breakfast today? Can you still keep your heart 690 00:46:05,640 --> 00:46:09,200 rate nice and steady? Take a little sip of water, calm 691 00:46:09,200 --> 00:46:13,160 your heart rate, stay relaxed. You're doing amazing. 692 00:46:18,640 --> 00:46:24,240 Let's talk some more gear. Are you running with a handheld? 693 00:46:24,760 --> 00:46:27,440 Oh, I am very much a handheld runner. 694 00:46:27,640 --> 00:46:31,640 I enjoy having a nice handheld. Different than running with a 695 00:46:31,640 --> 00:46:35,600 water bottle in your hand. OK, to have a nice running 696 00:46:35,680 --> 00:46:38,320 handheld. Maybe this is bougie, I don't 697 00:46:38,320 --> 00:46:43,320 know, but you can keep your grip nice and nice and relaxed. 698 00:46:43,320 --> 00:46:47,840 OK, I can store some extra gels in my handheld and store. 699 00:46:48,200 --> 00:46:50,400 I mean, technically you can store your phone there, right? 700 00:46:51,400 --> 00:46:55,080 I, I personally use a running belt that I keep my phone in and 701 00:46:55,080 --> 00:46:58,000 maybe some extra gels and then I run with a handheld. 702 00:46:58,360 --> 00:47:00,480 Some of my athletes swear by their vests. 703 00:47:00,480 --> 00:47:04,880 Some of them have their belts with little waters in their 704 00:47:04,880 --> 00:47:07,640 belt. OK, for me, I just feel like I 705 00:47:07,640 --> 00:47:11,800 struggle getting water. I just, again, it's something I 706 00:47:11,800 --> 00:47:14,960 just need to practice with, but I feel like I just really, I'm 707 00:47:14,960 --> 00:47:17,640 OK with my my handheld water bottle. 708 00:47:18,440 --> 00:47:22,000 But maybe that's something you splurged on for your birthday or 709 00:47:22,400 --> 00:47:26,800 for your next race. Maybe it's signing up for that 710 00:47:26,800 --> 00:47:28,760 race, right? You've been training. 711 00:47:28,840 --> 00:47:30,920 What are you and what are you so scared of? 712 00:47:31,960 --> 00:47:36,400 Look into some races doesn't matter how old you are, how 713 00:47:36,400 --> 00:47:38,560 young you are, how new you are to running if you've been 714 00:47:38,560 --> 00:47:43,160 running forever, sign up for that race Oh my gosh the fight 715 00:47:43,160 --> 00:47:46,800 you know the 5K is like the most popular race out there there's 716 00:47:46,800 --> 00:47:49,720 nothing to prove just get out there if it gives if it's going 717 00:47:49,720 --> 00:47:53,880 to give you motivation to keep showing up daily, unlike Nicole 718 00:47:53,880 --> 00:47:56,240 kerz, who just she just runs every day right. 719 00:47:57,680 --> 00:48:01,240 I feel like I need a little bit more, especially as the seasons 720 00:48:01,240 --> 00:48:03,520 change. I'm suddenly like should I put 721 00:48:03,520 --> 00:48:06,840 pants on or sure it's OK still? Do I need to wear a jacket yet? 722 00:48:09,440 --> 00:48:11,240 I need to warm up a little bit longer. 723 00:48:11,680 --> 00:48:18,360 No, but gear is a mindset. When you look good, you feel 724 00:48:18,360 --> 00:48:21,720 good. When you got good gear on, you 725 00:48:21,800 --> 00:48:25,040 feel like you can run faster, you feel better, you're more 726 00:48:25,040 --> 00:48:29,760 prepared. I always say, my husband always 727 00:48:29,760 --> 00:48:33,680 says, 'cause I, I say, I always say and I say what? 728 00:48:33,680 --> 00:48:41,080 I've probably never said this, but there is never bad weather. 729 00:48:41,120 --> 00:48:45,760 You're just under prepared. So think about this. 730 00:48:45,760 --> 00:48:49,480 You have a run scheduled. Maybe it was this morning and 731 00:48:49,480 --> 00:48:56,160 it's now pouring rain. Should you not run or do you 732 00:48:56,160 --> 00:48:58,640 have the right gear to run in the rain? 733 00:48:59,280 --> 00:49:01,920 Maybe you need to do a little switch around because I wouldn't 734 00:49:01,920 --> 00:49:05,360 recommend doing some speed work and it's pouring rain, right? 735 00:49:05,360 --> 00:49:07,160 That's just asking for an injury. 736 00:49:08,680 --> 00:49:10,000 But that doesn't mean you can't run. 737 00:49:10,000 --> 00:49:11,600 What if it's going to run on your race? 738 00:49:11,600 --> 00:49:16,080 Like you need to practice these things now I, I you, you can 739 00:49:16,080 --> 00:49:19,240 also go on the treadmill and that's fine too. 740 00:49:19,440 --> 00:49:28,440 I am very guilty of that, but be OK with the weather if it's, I 741 00:49:28,440 --> 00:49:34,320 personally find like 40 degrees, 50° when I as as you adopt the 742 00:49:34,320 --> 00:49:39,560 most optimal weather out there, which is like 10°C if I'm 743 00:49:39,760 --> 00:49:43,080 thinking of right. Just, you know, above freezing, 744 00:49:43,520 --> 00:49:49,280 anything's getting too hot. It's like, yeah, it is an 745 00:49:49,280 --> 00:49:53,960 acquired taste. Never used to say that until I 746 00:49:53,960 --> 00:49:58,440 really started running longer and now I'm like, I want the 747 00:49:58,440 --> 00:50:04,120 cold, just give me the cold. No, anybody who can run in the 748 00:50:04,120 --> 00:50:06,840 Caribbean and the Florida and heap, heap, heap. 749 00:50:06,880 --> 00:50:10,320 I give you guys so much credit. You guys are amazing. 750 00:50:11,040 --> 00:50:16,000 But with that, having the right gear, whether it be a running 751 00:50:16,000 --> 00:50:20,240 vest or or layers, make sure you're layering as you head into 752 00:50:20,920 --> 00:50:27,240 sewer temperatures. But running start OK, going back 753 00:50:27,240 --> 00:50:31,760 to those thick cotton socks, you're just asking for blisters. 754 00:50:31,920 --> 00:50:37,800 Promise. Okay, back into our our check 755 00:50:38,440 --> 00:50:42,960 queue form reset. Tuck those hips under re engage 756 00:50:42,960 --> 00:50:45,640 your core. Breathe driving those knees 757 00:50:45,640 --> 00:50:49,560 underneath their hips landing softly pushing off the floor. 758 00:50:49,880 --> 00:50:52,360 Chins are neutral. We are smiling still. 759 00:50:54,840 --> 00:50:57,400 Yes. Clear your head, take up space. 760 00:50:58,560 --> 00:51:00,360 Remind yourself that you get to do this. 761 00:51:00,360 --> 00:51:02,680 You're doing this. You are in it. 762 00:51:04,960 --> 00:51:07,520 You're staying power. That is endurance. 763 00:51:07,760 --> 00:51:12,360 You're proving right now that you can keep showing up steady, 764 00:51:12,440 --> 00:51:16,640 strong and patient. Enjoy this. 765 00:51:19,600 --> 00:51:22,880 Keep grieving, keep trusting the process. 766 00:51:24,800 --> 00:51:28,360 We are way closer to the finish line than you think. 767 00:51:30,880 --> 00:51:38,440 So freaking proud of y'all. Are you still smiling? 768 00:51:39,640 --> 00:51:46,200 Perfect. Finding motivation in this Zone 769 00:51:46,200 --> 00:51:55,520 2 efforts. So now let's kind of shift gears 770 00:51:55,520 --> 00:51:59,200 a little bit and let's just look at some big picture. 771 00:51:59,720 --> 00:52:02,560 Usually this is the kind of stuff we talk about in January, 772 00:52:02,560 --> 00:52:06,560 right? Big audacious goals, big picture 773 00:52:06,560 --> 00:52:10,240 stuff. What in this season of your 774 00:52:10,240 --> 00:52:12,360 life? Maybe it's in the next 6 months, 775 00:52:12,440 --> 00:52:14,840 maybe it's in the next year, maybe it's in this month. 776 00:52:15,920 --> 00:52:19,320 What are your running goals? I would love to hear them. 777 00:52:20,080 --> 00:52:25,280 You know me, shoot me Adm on social media at running workouts 778 00:52:26,400 --> 00:52:30,760 or comment on this workout. What are your running goals? 779 00:52:30,760 --> 00:52:35,160 Do you have some big goals? Is it to sign up for a race? 780 00:52:36,000 --> 00:52:40,040 Is it to run your first marathon or ultra marathon? 781 00:52:40,040 --> 00:52:43,080 I know there's a few of you guys out there, probably more than I 782 00:52:43,080 --> 00:52:47,960 even know who are set off to do some 50 KS and you're just 783 00:52:49,520 --> 00:52:53,040 haven't hit the button right? You're just looking and you're, 784 00:52:53,200 --> 00:52:56,480 you're maybe having some imposter syndrome or questioning 785 00:52:56,480 --> 00:53:00,280 your life decisions or constantly fighting that injury. 786 00:53:00,280 --> 00:53:06,640 Let's pull back the curtains, figure out why are we getting 787 00:53:06,640 --> 00:53:10,080 injured. Likely it's a nutrition error. 788 00:53:10,840 --> 00:53:13,400 Likely we're going too hard too often. 789 00:53:14,320 --> 00:53:23,400 Likely it's a gear issue. Straight, simple, but asking for 790 00:53:23,400 --> 00:53:26,680 help reaching out. Go see your physio. 791 00:53:26,800 --> 00:53:30,800 Go see your PT do the maintenance work. 792 00:53:31,360 --> 00:53:33,800 Have you been putting in the strength training? 793 00:53:34,080 --> 00:53:39,400 Have you been foam rolling? Have you been focusing on sleep? 794 00:53:40,560 --> 00:53:44,240 Some of my top, top athletes, they're crushing it in their 795 00:53:44,240 --> 00:53:47,760 sessions in the gym, they're crushing their workouts. 796 00:53:48,680 --> 00:53:51,520 And then I look on their garments and I can see their 797 00:53:51,520 --> 00:53:55,760 health reports and their training readiness and their HIV 798 00:53:55,760 --> 00:54:00,720 and their resting heart rate is up and they're sleep, they're 799 00:54:00,720 --> 00:54:03,400 getting like less than five hours of sleep now, just like 800 00:54:03,400 --> 00:54:08,120 what is going on there's we need to pump the brakes until we can 801 00:54:08,120 --> 00:54:11,120 get our sleep up above 6 hours, Above 7 hours. 802 00:54:11,120 --> 00:54:13,160 For me, it's closer to like 8 to 9 hours. 803 00:54:15,520 --> 00:54:19,840 I'm not OK with it. OK, so rather than again, 804 00:54:20,120 --> 00:54:23,320 focusing on just your training, look at the bigger picture. 805 00:54:24,440 --> 00:54:28,000 What are your running goals? Do you want to run faster? 806 00:54:28,240 --> 00:54:33,160 Do you want to be able to continue to run longer without 807 00:54:33,960 --> 00:54:38,800 your heart rate going up? Yes. 808 00:54:39,440 --> 00:54:43,360 OK, and let's let you know like let's think about some ways that 809 00:54:43,360 --> 00:54:46,880 we can do that. Obviously looking at your last 810 00:54:46,920 --> 00:54:50,120 six months of work, not just your last month, not your last 811 00:54:50,120 --> 00:54:55,080 three months, I even like to see like a 90 day background. 812 00:54:55,120 --> 00:54:59,080 OK, I have this one athlete that I'm training, so cool. 813 00:54:59,320 --> 00:55:02,760 I started with him. He was getting ready to do his 814 00:55:03,400 --> 00:55:08,480 70.3, so an iron half Iron Man distance and injured, injured, 815 00:55:08,480 --> 00:55:11,520 injured, injured, injured. He just wanted to finish the 816 00:55:11,520 --> 00:55:15,200 race. We all, I mean obviously the 817 00:55:15,200 --> 00:55:18,920 great thing about triathlon is it is a three sport, technically 818 00:55:18,920 --> 00:55:20,560 4 sports. We had strength training in 819 00:55:20,560 --> 00:55:25,080 there, but we pulled back the curtain. 820 00:55:25,720 --> 00:55:30,720 We focused on getting got him into physical therapy so he was 821 00:55:30,720 --> 00:55:38,880 able to 1:00 work on his weaknesses and we he not only 822 00:55:38,880 --> 00:55:44,080 crushed his time, he beat his time of by 20 minutes. 823 00:55:44,080 --> 00:55:48,840 He said a 20 minute PRI was like wow, wow, wow, wow, wow, wow. 824 00:55:49,160 --> 00:55:52,280 Now I see the fitness, I see the behind the scenes, but there's 825 00:55:52,280 --> 00:55:56,160 something special that happens on race day with a proper taper. 826 00:55:56,160 --> 00:55:58,240 That's another thing we could talk about, but we'll save it 827 00:55:58,240 --> 00:56:02,320 for another day. Holy crap you guys, we have just 828 00:56:03,240 --> 00:56:08,160 9 minutes left until we go into some 4 striders and then we're 829 00:56:08,160 --> 00:56:10,600 done. Holy crap, like keep. 830 00:56:10,720 --> 00:56:13,120 I hope you have a huge smile on your face right now and you're 831 00:56:13,120 --> 00:56:17,280 crushing it. Wow. 832 00:56:17,280 --> 00:56:20,120 I just I can't believe that we're already here, but OK, let 833 00:56:20,120 --> 00:56:21,800 me go back to let me go back to Jason. 834 00:56:22,760 --> 00:56:30,520 And so now Jason crushes it. We take a little deload, but not 835 00:56:30,520 --> 00:56:33,760 a ton and we just focus on main maintenance. 836 00:56:34,200 --> 00:56:39,640 And now he is training for a marathon with the big picture to 837 00:56:39,640 --> 00:56:44,280 do the full Iron Man distance like classes, which is one of 838 00:56:44,280 --> 00:56:47,120 the hardest courses for Iron Man. 839 00:56:47,560 --> 00:56:53,160 And his weakness and in his part that he always gets injured in 840 00:56:53,280 --> 00:56:57,680 is the wrong aspect for it. And so we're making this 841 00:56:57,800 --> 00:57:03,360 marathon block not only just about running right, because we 842 00:57:03,360 --> 00:57:07,240 don't want to lose all of his amazing fitness from that Iron 843 00:57:07,240 --> 00:57:11,640 Man, but cross training. I know I can talk about this one 844 00:57:11,640 --> 00:57:18,320 a lot, but incorporating the bike, incorporating swimming and 845 00:57:18,320 --> 00:57:23,560 blending and taking off like building from his massive 846 00:57:23,560 --> 00:57:28,320 aerobic engine that he built from his training and going 847 00:57:28,320 --> 00:57:33,320 right into a marathon training block by not having to run. 848 00:57:33,320 --> 00:57:38,000 He's we are running four days a week for him as well and he 849 00:57:38,000 --> 00:57:44,000 feels phenomenal. So don't always just stick to a 850 00:57:44,000 --> 00:57:46,200 training plan because that's what the training plan says. 851 00:57:46,880 --> 00:57:51,640 Feel free to adapt, to adjust, to be individual, to be you. 852 00:57:51,640 --> 00:57:57,440 OK, and reach out to a coach. All right, It is. 853 00:57:57,440 --> 00:58:02,960 I'm always amazed when most of the time when I get an athlete 854 00:58:03,720 --> 00:58:06,880 one, it's because they've reached out to me because 855 00:58:06,880 --> 00:58:10,880 they've learned so much about from running or they've grown so 856 00:58:10,880 --> 00:58:16,000 much as an athlete. But a lot of times it is from 857 00:58:16,720 --> 00:58:20,400 constantly having an injury, injury, injury, injury and they 858 00:58:20,400 --> 00:58:26,160 just want to run happy. So I hope right now you are 859 00:58:26,240 --> 00:58:30,640 truly running happy and taking in the sceneries, enjoying the 860 00:58:30,640 --> 00:58:35,880 journey and that you get to run. Because at the end of the day, 861 00:58:37,040 --> 00:58:38,480 that's what really happens, right? 862 00:58:38,840 --> 00:58:47,160 That you're having joy, that you are giving time back to you, 863 00:58:47,560 --> 00:58:51,880 whether it's from listening to this podcast or just freeing 864 00:58:51,880 --> 00:58:56,640 your brain of not having to think for an hour. 865 00:58:57,240 --> 00:59:00,080 Maybe you're extra thinking too much or it's forcing you to 866 00:59:00,080 --> 00:59:03,280 think right. So you're not getting injured. 867 00:59:06,360 --> 00:59:07,880 And I hope you're just being relatable. 868 00:59:08,000 --> 00:59:11,840 Maybe I'm I'm the reason of your spending, your terrible spending 869 00:59:11,840 --> 00:59:19,360 running habits. You can blame it on me and wow, 870 00:59:20,080 --> 00:59:23,080 I need some water here. I can feel a tickle in my throat 871 00:59:23,080 --> 00:59:25,640 I need. I didn't bring anything to the 872 00:59:25,640 --> 00:59:28,120 mic with me. I haven't stopped talking. 873 00:59:28,120 --> 00:59:30,640 I feel like I need to go silent and just let you guys be. 874 00:59:32,040 --> 00:59:36,200 But I just want you to know how proud I am of you and I. 875 00:59:36,200 --> 00:59:38,480 I would love to know why you run. 876 00:59:38,800 --> 00:59:40,960 Is it because of health? Is it because of confidence? 877 00:59:41,200 --> 00:59:44,120 Is it clarity, strength, resilience? 878 00:59:45,600 --> 00:59:48,200 Is it what season of life are you in right now? 879 00:59:49,840 --> 00:59:56,280 It's a community. I am just want to keep you going 880 00:59:56,280 --> 01:00:01,360 as we close out and head into the best part of this run. 881 01:00:01,360 --> 01:00:06,320 Coming up here are striders because because you have run 882 01:00:06,320 --> 01:00:12,400 easy and you're eager to to let loose to wake up the system. 883 01:00:13,040 --> 01:00:16,200 I also want to remind you that striders are not sprints. 884 01:00:16,640 --> 01:00:19,960 They are just, we are simply just turning over the legs, 885 01:00:20,280 --> 01:00:23,160 reminding our legs what speed looks like. 886 01:00:23,640 --> 01:00:30,600 And when we can run on tired legs, it's a good, it's a good, 887 01:00:30,600 --> 01:00:35,800 good, good feeling. Now, right now you're running 888 01:00:36,520 --> 01:00:40,320 and you're like, I am beat. This is awful. 889 01:00:40,720 --> 01:00:44,880 I feel like garbage laugh right now. 890 01:00:46,320 --> 01:00:51,360 It's OK, but I'm going to ask you how much? 891 01:00:51,760 --> 01:00:55,320 What did you have to eat your last two meals? 892 01:00:55,800 --> 01:00:59,400 Was it enough? Are you hydrating? 893 01:01:00,560 --> 01:01:03,320 Are you having stomach issues? Are you tense? 894 01:01:03,440 --> 01:01:05,960 Are you stressed? Are you sleep deprived? 895 01:01:08,200 --> 01:01:11,760 Is it a hilly terrain? How is the temperature outside? 896 01:01:11,760 --> 01:01:14,680 Right? So, so many factors come into 897 01:01:14,680 --> 01:01:19,640 play. But finding joy, trusting the 898 01:01:19,640 --> 01:01:23,840 process, staying consistent, and reminding ourselves that we get 899 01:01:23,840 --> 01:01:28,640 to do this and that it is easy. You are actually running easy 900 01:01:28,640 --> 01:01:33,400 right now, right? And that could be barely a walk, 901 01:01:33,560 --> 01:01:35,160 right? It could be a pace that you're 902 01:01:35,160 --> 01:01:39,240 running so slow that you can walk in, or maybe it's a really 903 01:01:39,240 --> 01:01:41,760 fast place, but I'm still just trying to hold you back. 904 01:01:42,400 --> 01:01:45,800 I want you to stay conversational because if I know 905 01:01:45,800 --> 01:01:49,400 if you're conversational, you're using oxygen, and if you're 906 01:01:49,400 --> 01:01:52,720 oxygen, you're using oxygen. I know you're staying aerobic 907 01:01:53,200 --> 01:01:55,880 and that means you're not staying anaerobic, which is 908 01:01:55,880 --> 01:01:59,600 you're breathing heavy and you're really trying to fight 909 01:01:59,600 --> 01:02:03,160 your body to cool itself down. So be smart out there. 910 01:02:03,160 --> 01:02:06,480 Run happy. And just like that you guys, in 911 01:02:06,480 --> 01:02:12,320 3 minutes we are going to do our first of four quick striders and 912 01:02:12,320 --> 01:02:16,440 then cooling it down. Holy crap this is awesome. 913 01:02:16,800 --> 01:02:21,040 You are awesome. I hope you're smiling right now. 914 01:02:28,440 --> 01:02:31,720 Just reminding you again that sometimes you're chasing PRS, 915 01:02:32,440 --> 01:02:35,600 sometimes you're chasing a distance, maybe you're running 916 01:02:35,600 --> 01:02:38,080 for headspace. It all counts. 917 01:02:40,360 --> 01:02:42,080 What season are you in right now? 918 01:02:42,080 --> 01:02:45,480 Are you in a gross season? Are you in a recovery season and 919 01:02:45,480 --> 01:02:49,840 exploration season, trying new things, testing the waters? 920 01:02:52,760 --> 01:02:55,680 But endurance is a staying power. 921 01:02:56,200 --> 01:03:00,600 The fact that you're still here, you're still moving, that's the 922 01:03:00,600 --> 01:03:04,440 power you'll bring in to the rest of your life. 923 01:03:04,920 --> 01:03:07,400 And for that, I'm so freaking proud of you. 924 01:03:07,440 --> 01:03:15,320 I'm going to say that again, endurance is staying power. 925 01:03:15,840 --> 01:03:21,560 The fact that you're still here, still moving, that is the power 926 01:03:22,160 --> 01:03:25,000 you'll bring into the rest of your life. 927 01:03:28,800 --> 01:03:31,800 All right, keep, keep, keep, keep coming on. 928 01:03:32,160 --> 01:03:36,840 Keep, keep running. Easy right foot left with this 929 01:03:36,840 --> 01:03:37,760 crap. Let's work. 930 01:03:42,360 --> 01:03:44,840 I saw this quote and I took a screenshot. 931 01:03:44,840 --> 01:03:48,920 I wanted to read it to you. I just want you to stop trying 932 01:03:48,920 --> 01:03:53,480 to prove fitness and start trying to do what is best to get 933 01:03:53,480 --> 01:03:57,000 you to the starting line. Fit, healthy and ready to go. 934 01:03:58,280 --> 01:04:01,880 The need to prove oneself comes from insecurity. 935 01:04:02,520 --> 01:04:06,600 It's a lack of trust in the plan and the process. 936 01:04:07,920 --> 01:04:11,440 Wow. Stop trying to prove fitness and 937 01:04:11,440 --> 01:04:16,000 start trying to do what is the best to get you starting to the 938 01:04:16,000 --> 01:04:19,400 starting line. Fit, healthy and ready to go. 939 01:04:20,400 --> 01:04:22,880 Boom. I can just end on that, right? 940 01:04:23,720 --> 01:04:29,560 But we're not because in 30 seconds it's go time, go time 941 01:04:29,560 --> 01:04:32,200 being the fun is just getting started. 942 01:04:32,840 --> 01:04:36,240 We're going to turn those legs over for a quick 30 seconds, 943 01:04:36,320 --> 01:04:40,040 pick up our pace ever so slightly depending on how fresh 944 01:04:40,040 --> 01:04:41,960 you're feeling or how good you're feeling. 945 01:04:44,240 --> 01:04:48,280 And then we're going to recover back into that zone one for 90 946 01:04:48,280 --> 01:04:50,680 seconds and we're going to repeat in 10 seconds. 947 01:04:50,680 --> 01:04:56,840 We take off reset re tuck put that smile back on your face in 948 01:04:56,840 --> 01:05:03,880 three 21. We take off for 30 seconds yes 949 01:05:03,880 --> 01:05:07,080 you can just turn those legs over pick up those legs right 950 01:05:07,080 --> 01:05:14,600 foot left foot Dr. drive drive drive drive drive stay in the 951 01:05:14,600 --> 01:05:16,920 fight. This is fun fast is fun. 952 01:05:17,120 --> 01:05:20,560 You get to do this. You're amazing. 953 01:05:21,360 --> 01:05:33,040 Keep crushing it. 4543 21 nice jab, one down 90 seconds here 954 01:05:33,040 --> 01:05:35,520 where we're recovering for zone one. 955 01:05:35,560 --> 01:05:38,000 OK, the goal here is really not to walk. 956 01:05:38,000 --> 01:05:40,360 But even if you have to walk, I, I give you permission. 957 01:05:40,720 --> 01:05:45,120 You've gone this far. But if you are going to go walk 958 01:05:45,280 --> 01:05:47,760 in about 10 seconds, I do want you to get back into that jog. 959 01:05:49,480 --> 01:05:51,320 Easy jog. We're just flushing the legs 960 01:05:51,320 --> 01:05:59,880 out. Keep breathing, keep crushing 961 01:05:59,880 --> 01:06:04,680 it. 30 seconds down and one minute still left to recover. 962 01:06:04,680 --> 01:06:09,040 One down total, 3 to go. Amazing. 963 01:06:11,160 --> 01:06:15,560 We've talked so much today about why we run the seasons of life, 964 01:06:16,400 --> 01:06:23,240 the invisible work of zone Two, gear, shoes, efficiency, 965 01:06:23,360 --> 01:06:29,600 fueling, hydration, cadence. I hope you've taken something 966 01:06:29,600 --> 01:06:32,160 from this run. If anything, it's just the good 967 01:06:32,160 --> 01:06:33,960 music that's flowing behind the scenes. 968 01:06:35,440 --> 01:06:41,240 Less than 30 seconds. We take off first rider #2 we're 969 01:06:41,240 --> 01:06:43,320 going to be on that mid foot. We're going to be driving those 970 01:06:43,320 --> 01:06:45,600 knees. Our hips are going to be tucked 971 01:06:45,600 --> 01:06:47,400 under. We're engaging that core. 972 01:06:48,040 --> 01:06:52,960 We take off in 10 seconds. OK, put your mind right. 973 01:06:53,600 --> 01:06:55,960 Breathe. Nothing crazy. 974 01:06:55,960 --> 01:07:02,360 It's not a Sprint. OK, In 321, let's drive 30 975 01:07:02,360 --> 01:07:06,800 seconds. Push, push, push, push, push, 976 01:07:06,800 --> 01:07:08,400 push. You got this. 977 01:07:08,880 --> 01:07:11,640 You got this. Yeah, yeah, yeah. 978 01:07:12,480 --> 01:07:18,000 All the way through. It's tucked, shoulders relaxed. 979 01:07:18,040 --> 01:07:19,240 Open up. Those lungs. 980 01:07:19,560 --> 01:07:20,960 Last 10 seconds. Right here. 981 01:07:20,960 --> 01:07:22,040 Go, go. Go, Go, go, go. 982 01:07:23,000 --> 01:07:32,480 Yes, you can 454321 recover Zone 1 recovery. 983 01:07:32,480 --> 01:07:36,440 Let that heart rate come down. Focus on your heart rate right 984 01:07:36,440 --> 01:07:38,280 now. I'm just calming your breath not 985 01:07:38,280 --> 01:07:41,440 to panic. Yes, yes, yes, yes, yes. 986 01:07:44,000 --> 01:07:48,120 Going back to why we run our health, our confidence, clarity, 987 01:07:48,360 --> 01:07:52,440 strength, resilience. This is strength, this is 988 01:07:52,440 --> 01:07:53,960 clarity. This is confidence. 989 01:07:55,200 --> 01:07:57,280 When you're tired, can you keep going? 990 01:07:58,440 --> 01:08:02,600 We're not quitters. We keep going. 991 01:08:05,360 --> 01:08:07,400 Breathe. One minute down. 992 01:08:07,400 --> 01:08:14,480 We got 30 seconds to recover and we're already into number 32 993 01:08:14,480 --> 01:08:21,160 down to to go. Amazing job, you guys. 994 01:08:21,160 --> 01:08:26,960 Amazing, amazing, amazing. Just focus on staying calm. 995 01:08:27,319 --> 01:08:38,160 Focus on that heart. In 30 seconds we take off 33333. 996 01:08:38,160 --> 01:08:47,359 Do you think you still had it in you love throwing these drivers 997 01:08:47,359 --> 01:08:51,200 in at the end. Again, it's nothing crazy. 998 01:08:51,200 --> 01:08:54,200 I just want you to accelerate a little bit faster than what you 999 01:08:54,200 --> 01:08:59,880 did before in 321. Let's go. 30 seconds. 1000 01:08:59,880 --> 01:09:02,960 Let's work. Turn those legs over. 1001 01:09:02,960 --> 01:09:05,439 Remind yourself that you are fast, you're strong, you are 1002 01:09:05,439 --> 01:09:11,640 capable, and you can do this. Keep crushing it, keep seeing 1003 01:09:11,640 --> 01:09:15,240 you halfway through. Let's go. 1004 01:09:15,240 --> 01:09:22,520 Let's go right foot, left foot. Relax the shoulders, drive those 1005 01:09:22,520 --> 01:09:26,960 elbows back. Put that big huge smile on your 1006 01:09:26,960 --> 01:09:30,560 face. You are strong and hold back. 1007 01:09:30,840 --> 01:09:36,760 Recover. Deep breaths through the nose, 1008 01:09:36,760 --> 01:09:39,279 out through the mouth. Keep the keep your head above 1009 01:09:39,279 --> 01:09:42,439 your heart. Stand tall, breathe. 1010 01:09:42,960 --> 01:09:44,600 One more to go and then we're done. 1011 01:09:44,760 --> 01:09:46,560 Then we're done. Then I give you full permission 1012 01:09:46,560 --> 01:09:55,880 to walk, breathe, enjoying this 92nd recovery, the fact that you 1013 01:09:55,880 --> 01:10:02,080 are here still, you're crushing it and so, so incredibly proud 1014 01:10:02,080 --> 01:10:04,320 of you. You are amazing, you are 1015 01:10:04,320 --> 01:10:11,680 awesome. You are you, and nobody else has 1016 01:10:11,680 --> 01:10:22,400 that superpower but you. The recoveries always go by way 1017 01:10:22,400 --> 01:10:24,240 faster than the actual work, right? 1018 01:10:26,360 --> 01:10:31,280 In 30 seconds we take off for our final strider. 1019 01:10:32,080 --> 01:10:34,520 Not that I want this one to be any faster than the last. 1020 01:10:34,880 --> 01:10:36,280 I want it to be exactly the same. 1021 01:10:40,040 --> 01:10:43,840 I want it to be perfect. I want it to be the best that 1022 01:10:43,840 --> 01:10:50,840 you have to give. When I say perfect, I mean 1023 01:10:50,840 --> 01:10:52,960 perfect form. I mean hits tacked under. 1024 01:10:52,960 --> 01:10:55,400 I mean chest crowd. I mean core engaged. 1025 01:10:55,400 --> 01:10:59,480 Are you ready in 321? Let's go. 1026 01:10:59,480 --> 01:11:02,440 Final 30 seconds here. Keep crushing it. 1027 01:11:02,440 --> 01:11:06,600 Keep running with your heart. Keep running with your mind. 1028 01:11:06,640 --> 01:11:09,880 Keep running with your strength within. 1029 01:11:11,520 --> 01:11:16,160 Dig deep. 15 seconds to go. You got this all the way through 1030 01:11:16,160 --> 01:11:19,560 all the way through all the way through come on last 10 drive 1031 01:11:19,560 --> 01:11:30,760 drive, drive, drive, drive 454321 amazing job you guys 90 1032 01:11:30,760 --> 01:11:34,080 seconds to recover and then we just head into that cool down 1033 01:11:35,040 --> 01:11:40,040 Wow let that oxygen come and keep moving OK, don't I know 1034 01:11:40,040 --> 01:11:44,680 it's very it'd be very easy to just stop and bend over at the 1035 01:11:44,680 --> 01:11:50,680 waist bend there, but keep moving keep your head above your 1036 01:11:50,680 --> 01:11:58,000 heart stay calm, stay focused, keep smiling. 1037 01:11:59,240 --> 01:12:01,680 It's over. It is over. 1038 01:12:02,080 --> 01:12:06,360 You're welcome to stop your watch or you can keep it running 1039 01:12:06,400 --> 01:12:08,560 for a little bit longer. I'd actually love to see another 1040 01:12:08,560 --> 01:12:12,360 minute of just what your heart rate can come down to quickly 1041 01:12:12,920 --> 01:12:16,080 because the coach and me when I can see a heart rate come down 1042 01:12:16,080 --> 01:12:23,680 quickly, that tells me you're in a good spot while you are 1043 01:12:23,680 --> 01:12:26,000 getting the oxygen back into your brain. 1044 01:12:26,160 --> 01:12:34,800 Taking this in, I want to read you another note I saw and it's 1045 01:12:34,800 --> 01:12:36,160 it's kind of deep. So you ready? 1046 01:12:39,880 --> 01:12:46,760 This is for anybody who is dealing with change and maybe 1047 01:12:46,760 --> 01:12:51,280 dealing with some criticism. Change is change. 1048 01:12:51,280 --> 01:12:55,840 Change is hard, OK? Your new life is going to cost 1049 01:12:55,840 --> 01:12:59,920 you your old one. It is going to cost you your 1050 01:12:59,920 --> 01:13:02,640 comfort zones and your sense of direction. 1051 01:13:03,480 --> 01:13:06,680 It's going to cost you relationships and friends. 1052 01:13:07,240 --> 01:13:10,480 It's going to cost you being liked and understood. 1053 01:13:11,040 --> 01:13:15,200 It doesn't matter. The people who are meant for you 1054 01:13:15,200 --> 01:13:17,200 are going to meet you on the other side. 1055 01:13:18,520 --> 01:13:22,120 You're going to build a new comfort zone around the things 1056 01:13:22,120 --> 01:13:26,320 that actually move you forward. Instead of being liked, you're 1057 01:13:26,320 --> 01:13:29,720 going to be loved. Instead of being understood, 1058 01:13:29,880 --> 01:13:35,520 you're going to be seen. All you're going to lose is what 1059 01:13:35,520 --> 01:13:40,120 was built for a person. You no longer are remaining 1060 01:13:40,120 --> 01:13:44,400 attached to you. Your old life is the 1st and 1061 01:13:44,400 --> 01:13:49,520 final act of self sabotage and releasing it is what we must 1062 01:13:49,520 --> 01:13:54,720 prepare for to truly be willing to see real change. 1063 01:13:57,080 --> 01:14:04,720 Wow, at any point of these I can relate to them all. 1064 01:14:05,720 --> 01:14:08,600 Fear of judgement, fear of imposter syndrome. 1065 01:14:09,680 --> 01:14:16,400 But when you close one door, you open a whole new door for love 1066 01:14:16,480 --> 01:14:24,040 and friendship and support and sometimes it's going to hurt. 1067 01:14:24,520 --> 01:14:30,360 And I want you to lean into focusing on you and what brings 1068 01:14:30,360 --> 01:14:36,240 you joy and love and self worth. Don't let any everybody ever 1069 01:14:36,240 --> 01:14:39,560 take that away from you. This is your space. 1070 01:14:39,560 --> 01:14:42,920 This is you. And I just want to say I love 1071 01:14:42,920 --> 01:14:48,040 you and mean it. And I'm so freaking proud of you 1072 01:14:48,040 --> 01:14:50,600 guys. A lot of you've been requesting 1073 01:14:50,600 --> 01:14:54,000 these long runs more. I can't believe you actually 1074 01:14:54,000 --> 01:14:59,000 enjoy listening to my voice. Oh man. 1075 01:14:59,560 --> 01:15:01,840 But I don't want to ramble on too much longer. 1076 01:15:02,400 --> 01:15:05,520 I need to get some water. We go head out for my own run 1077 01:15:06,200 --> 01:15:13,080 and I look forward to hearing all of your comments and how far 1078 01:15:13,120 --> 01:15:17,720 of a distance you ran, where you ran today and keep showing up 1079 01:15:17,720 --> 01:15:19,600 for yourself. Keep it easy. 1080 01:15:20,240 --> 01:15:22,840 Check your heart rate. Did you were you able to stay in 1081 01:15:22,840 --> 01:15:26,120 that zone 2? How is your pace improving? 1082 01:15:26,160 --> 01:15:31,240 This is a great run to come back to Austin and reassess yourself. 1083 01:15:33,600 --> 01:15:37,200 Keep crushing your goals, keep taking those risks and keep 1084 01:15:37,200 --> 01:15:41,160 showing up for yourself. Have a great day, love you.