1 00:00:03,800 --> 00:00:05,920 Welcome back. To running workouts. 2 00:00:05,920 --> 00:00:09,440 I'm coach Alicia and today. We have a Seriously. 3 00:00:09,920 --> 00:00:13,800 Powerful session lined up. This is a 40. 5 minute high 4 00:00:13,800 --> 00:00:18,000 rocks inspired training run. I'm very much in my high rocks 5 00:00:18,440 --> 00:00:22,080 era, but don't worry, you don't need to be racing high rocks to 6 00:00:22,080 --> 00:00:24,960 benefit from this. All right, today is all about. 7 00:00:24,960 --> 00:00:28,960 Building threshold strength, improving your ability to change 8 00:00:28,960 --> 00:00:33,960 gears under fatigue and getting really comfortable being a 9 00:00:33,960 --> 00:00:36,920 little uncomfortable. All right, So if you are 10 00:00:36,920 --> 00:00:39,080 training for Hyrex, you're going to. 11 00:00:39,480 --> 00:00:41,000 This is this is your bread and butter. 12 00:00:41,360 --> 00:00:43,560 OK, This is how we get faster. This is. 13 00:00:43,560 --> 00:00:47,600 How we get stronger and most importantly, more resilient so. 14 00:00:47,720 --> 00:00:51,280 Before we get started. Again, double chat, double not 15 00:00:51,280 --> 00:00:53,280 your shoelaces. Get everything ready. 16 00:00:53,280 --> 00:00:57,600 Hope you have. Everything your mind is just 17 00:00:57,600 --> 00:00:59,720 focused on you. This is your you time. 18 00:01:00,400 --> 00:01:03,760 I just want you to just re. I'm going to kind of go over. 19 00:01:03,760 --> 00:01:06,640 We are going to I'm going to coach this similar but different 20 00:01:06,640 --> 00:01:09,400 than how I normally would, but I think you guys are going to 21 00:01:09,400 --> 00:01:12,120 really enjoy this. So again, before we maybe you're 22 00:01:12,120 --> 00:01:14,200 out walking right now getting ready to. 23 00:01:14,200 --> 00:01:16,440 Start your watch I'll. Tell you when exactly to start. 24 00:01:16,440 --> 00:01:21,480 The watch for that. 45 minutes, but I want you to just remind 25 00:01:21,480 --> 00:01:23,240 yourself. Threshold pace is that. 26 00:01:23,240 --> 00:01:27,320 Comfortably hard effort. OK, you can talk in short 27 00:01:27,320 --> 00:01:29,440 phrases. You're working, but you're not 28 00:01:29,440 --> 00:01:32,800 sprinting. Think sustainable discomfort. 29 00:01:32,920 --> 00:01:37,440 That 10K half marathon pace. I'm going to guide you through. 30 00:01:37,640 --> 00:01:39,200 Zones. OK, but. 31 00:01:40,120 --> 00:01:43,400 I'm going to focus on easy conversational pace. 32 00:01:43,880 --> 00:01:45,240 OK, a little bit. Faster. 33 00:01:45,240 --> 00:01:47,360 Think moderate and then a little. 34 00:01:47,360 --> 00:01:50,120 Bit faster, so threshold. All right. 35 00:01:50,520 --> 00:01:53,080 And then? Above threshold it's going. 36 00:01:53,080 --> 00:01:56,440 To be, I'm going to call it hard pace and then even faster than 37 00:01:56,440 --> 00:01:59,600 that. And then your Max pace is just 38 00:01:59,600 --> 00:02:01,680 emptying the tank everything you got. 39 00:02:02,120 --> 00:02:05,480 All right, with that, let's go. Ahead and get moving. 40 00:02:05,800 --> 00:02:09,639 We have a 12. Minute warm up on deck all right 41 00:02:09,639 --> 00:02:11,520 so right now we have. We are. 42 00:02:12,120 --> 00:02:16,680 Going to get into a 3 minute easy pace conversational. 43 00:02:17,360 --> 00:02:19,160 As slow as you want to be, it could be. 44 00:02:19,240 --> 00:02:21,200 A sloth. All right, let's just wake the 45 00:02:21,200 --> 00:02:22,040 body up. No. 46 00:02:22,040 --> 00:02:23,840 Pressure here just start to shake. 47 00:02:23,840 --> 00:02:26,560 Things out. Biggest thing is definitely 48 00:02:26,560 --> 00:02:29,280 don't be starting out too hot, so if you haven't done so 49 00:02:29,280 --> 00:02:31,640 already, go ahead and start. Your watch. 50 00:02:31,720 --> 00:02:35,000 We are. In it, we have 2 1/2 minutes to 51 00:02:35,000 --> 00:02:37,200 go here just in this nice comfortable. 52 00:02:37,560 --> 00:02:42,880 Easy pace. My husband has some new music 53 00:02:42,880 --> 00:02:44,480 that he's been making and he's like I. 54 00:02:44,480 --> 00:02:46,120 Don't know if your. People can handle this. 55 00:02:46,120 --> 00:02:49,520 It's it's really getting it. And so I was very inspired. 56 00:02:49,520 --> 00:02:52,040 To give you. Something that's going to 57 00:02:52,040 --> 00:02:56,080 definitely match the music, so enjoy that as well. 58 00:02:57,320 --> 00:02:59,080 Again, right now we are just waking up. 59 00:03:00,160 --> 00:03:02,680 Relaxing the shoulders. Tucking those hips under, 60 00:03:03,760 --> 00:03:05,200 reminding herself. Is what it feels. 61 00:03:05,200 --> 00:03:09,720 Like to run to warm up and reminding so when I go back to 62 00:03:09,720 --> 00:03:10,680 this. Easy pace. 63 00:03:12,280 --> 00:03:15,000 When I say recovery. Your recovery, it could be. 64 00:03:15,000 --> 00:03:17,120 This pace it could be. Slower than this. 65 00:03:17,240 --> 00:03:21,480 It could be a walk. OK, I'm going to challenge you 66 00:03:21,480 --> 00:03:23,920 today again. And that just might mean you 67 00:03:23,920 --> 00:03:26,800 might need to recover more. So just listen to your body. 68 00:03:26,800 --> 00:03:29,040 Have fun with this. Workout, but just. 69 00:03:29,040 --> 00:03:33,400 Know you're going to maybe be crossing my name out at moments, 70 00:03:33,600 --> 00:03:35,040 but we're going to get. Through this together. 71 00:03:35,320 --> 00:03:40,480 All right, I love you guys. We are 90 seconds in to this 72 00:03:40,480 --> 00:03:43,560 three minute effort. Keep on going, keep working, 73 00:03:46,200 --> 00:03:50,440 breathing into the nose, out through the mouth. 74 00:03:52,200 --> 00:03:54,000 Again, we have a 12 minute warm up. 75 00:03:54,360 --> 00:03:57,240 Our main set today is 32 minutes. 76 00:03:57,640 --> 00:04:01,560 This is where we're going to build strength, durability. 77 00:04:02,320 --> 00:04:06,520 That high rocks engine, OK. So looking ahead, we have a 78 00:04:06,560 --> 00:04:10,600 three minute block with a one minute recovery, then we're 79 00:04:10,600 --> 00:04:13,160 going to do another three minute block with a one minute 80 00:04:13,160 --> 00:04:17,839 recovery. So 3 minutes, one minute. 81 00:04:17,839 --> 00:04:19,560 Recovery. We got this. 82 00:04:20,000 --> 00:04:23,120 OK, then we're going to go into two-minute workout, 2 minute 83 00:04:23,120 --> 00:04:24,160 bouts. So. 84 00:04:24,240 --> 00:04:27,160 Again, it's going to. Get easier as it gets. 85 00:04:27,240 --> 00:04:32,240 Harder, if that makes any sense. All right, and in 30 seconds, 86 00:04:32,600 --> 00:04:36,360 I'm going to ask you to. Just step it up a little bit 87 00:04:36,360 --> 00:04:38,840 faster. Now that you're feeling warmed 88 00:04:38,840 --> 00:04:40,840 up, shoulders are nice and relaxed. 89 00:04:41,320 --> 00:04:43,280 Your jaw is relaxed. You're looking ahead. 90 00:04:44,480 --> 00:04:46,040 This is a great. Workout if you want to. 91 00:04:46,040 --> 00:04:48,960 Do it indoors. On the treadmill, if you are 92 00:04:48,960 --> 00:04:51,240 going outside, I actually encourage you to go to a. 93 00:04:51,240 --> 00:04:53,400 Track. Where it's nice and flat, 94 00:04:53,400 --> 00:04:58,640 controlled pace, you don't have to worry about stop signs, cars, 95 00:04:58,640 --> 00:05:01,440 anything like that. You can just focus on you. 96 00:05:02,120 --> 00:05:07,000 All right with that. Let's go ahead and get into our 97 00:05:07,080 --> 00:05:09,280 moderate pace. So moving up. 98 00:05:09,520 --> 00:05:12,680 Ever so slightly, whatever that pace. 99 00:05:12,760 --> 00:05:14,280 Is to you. We're going to be here for 2 100 00:05:14,280 --> 00:05:16,720 minutes, starting to just find your rhythm. 101 00:05:17,440 --> 00:05:19,720 Your breathing is picking up. Ever so slightly. 102 00:05:20,240 --> 00:05:25,800 Nothing crazy. Into the nose, out of the mouth. 103 00:05:40,040 --> 00:05:45,840 Yeah, yeah, guys, keep it up so. I'm going to also just. 104 00:05:46,000 --> 00:05:50,760 Throw out a few. Examples here of for me, what is 105 00:05:50,760 --> 00:05:53,760 my easy pace? So for me it's anywhere between 106 00:05:54,400 --> 00:05:59,200 10 minute, 11 minute mile, that's right around 6:15 and 15 107 00:05:59,200 --> 00:06:01,680 kilometers again. Very, very. 108 00:06:01,680 --> 00:06:09,850 Conversational. Another minute here and then 109 00:06:09,850 --> 00:06:13,650 we're going to step it up again, your moderate pace, which is. 110 00:06:13,730 --> 00:06:16,530 The pace you. Are at right now could be 111 00:06:16,530 --> 00:06:20,930 anywhere between a nine and 945 minute mile, maybe eight 30s. 112 00:06:22,650 --> 00:06:27,650 That's anywhere between A5 and a half six minute kilometers 113 00:06:29,010 --> 00:06:30,330 again. Super steady. 114 00:06:30,570 --> 00:06:35,880 Nice and relaxed in 30 seconds. We're going to find that 115 00:06:35,880 --> 00:06:42,560 challenging pace, so think threshold anywhere between 7:30. 116 00:06:42,560 --> 00:06:46,560 8 to 840. 5 minute mile that's. What 440? 117 00:06:46,560 --> 00:06:50,840 5 to 525 kilometers comfortably hard. 118 00:06:51,120 --> 00:06:53,640 We're going there in 10 seconds. We're going to be there for one 119 00:06:53,640 --> 00:07:00,880 minute. In 3/2. 120 00:07:01,680 --> 00:07:05,840 One all right finding that challenging pace again we're 121 00:07:05,840 --> 00:07:09,800 going to be here for a minute going here in our warm up is 122 00:07:09,800 --> 00:07:13,880 just reminding ourselves there are different paces to running 123 00:07:14,360 --> 00:07:16,160 again your. Shoulders are relaxed. 124 00:07:16,600 --> 00:07:18,040 If they're creeping up, shake them out. 125 00:07:19,160 --> 00:07:21,640 Think tall. Posture slight forward lean. 126 00:07:21,640 --> 00:07:26,840 From the ankles, not the waist. Light. 127 00:07:26,840 --> 00:07:27,920 Quick. Footsteps. 128 00:07:28,080 --> 00:07:29,720 Don't. Don't be reaching in front of 129 00:07:29,720 --> 00:07:32,480 you. I want you to think cadence over 130 00:07:32,480 --> 00:07:37,160 your stride length. Big thing in high. 131 00:07:37,160 --> 00:07:41,400 Rocks is efficiency OK? Efficiency matters more than 132 00:07:41,400 --> 00:07:48,400 speed early on. Another 20 seconds here and we 133 00:07:48,400 --> 00:07:50,240 are going to pull. It back into recovery. 134 00:07:50,240 --> 00:07:55,640 Mode, so you're welcome. Sometimes I say the warm up is 135 00:07:55,640 --> 00:07:56,800 the hardest. Part of the workout. 136 00:07:57,080 --> 00:08:00,520 Today might not be that. Case just. 137 00:08:00,720 --> 00:08:08,160 Work on one minute at a time all right in 321 recover yes 138 00:08:10,640 --> 00:08:13,680 unclench your hands make sure you're not deck gripping 139 00:08:13,680 --> 00:08:15,880 anything your. Jaw is relaxed. 140 00:08:16,960 --> 00:08:20,560 Coming up on deck, we got a. Couple striders, little. 141 00:08:20,560 --> 00:08:24,640 Short intervals, 20 seconds. Hard 40 seconds recovery so. 142 00:08:25,040 --> 00:08:28,240 Your 20 seconds hard is now above threshold. 143 00:08:28,600 --> 00:08:32,720 All right, really start to. Pick it up I want. 144 00:08:32,720 --> 00:08:36,679 You to really accelerate. And then recover again. 145 00:08:36,679 --> 00:08:40,960 This is more about neuromuscular sharpness waking up those fast 146 00:08:40,960 --> 00:08:43,640 twitch muscle. Fibers without fatigue and this 147 00:08:43,640 --> 00:08:46,960 is. Really, what's going to help you 148 00:08:46,960 --> 00:08:53,200 work on that leg turnover? We're not sprinting, we're just 149 00:08:53,280 --> 00:08:56,920 running fast. In 6 seconds. 150 00:08:56,920 --> 00:08:59,360 We're going to accelerate for 20 seconds and then we'll. 151 00:08:59,360 --> 00:09:04,000 Recover for 40. And 321 right here start to. 152 00:09:04,000 --> 00:09:08,120 Pick it up. 20 seconds hard. Let those legs go. 153 00:09:08,120 --> 00:09:11,480 Tuck those hips. Under fast is fun. 154 00:09:11,560 --> 00:09:15,840 Keep it up for 10 more seconds. Shoulders are relaxed, your 155 00:09:15,840 --> 00:09:18,200 upper body is relaxed. Your core is engaged. 156 00:09:19,760 --> 00:09:24,640 You are flying for. 32. One and recover OK. 157 00:09:24,680 --> 00:09:27,200 Recover is whatever. You want it to. 158 00:09:27,200 --> 00:09:31,040 Be a slow jog, it could be a walk, whatever feels good for 159 00:09:31,040 --> 00:09:34,760 you. We have 40 seconds here and we 160 00:09:34,760 --> 00:09:38,680 are going. To rinse and repeat, we're 161 00:09:38,680 --> 00:09:41,600 already. Rushing this warm up, hope 162 00:09:41,600 --> 00:09:47,160 you're feeling pretty good. Yeah, yeah. 163 00:09:49,560 --> 00:09:52,480 For my hydraxide place, this kind of mimics those transitions 164 00:09:52,480 --> 00:09:55,600 between stations. You go from running to those 165 00:09:55,600 --> 00:09:58,520 stations that really. Could Jack that heart rate up? 166 00:09:58,840 --> 00:10:05,000 All right in three. 2. One let's go hard, maybe even a 167 00:10:05,000 --> 00:10:05,640 little. Harder. 168 00:10:05,640 --> 00:10:07,600 A little faster. Than you did before. 169 00:10:07,760 --> 00:10:12,120 It's only 20 seconds. Quality reps quick. 170 00:10:12,120 --> 00:10:14,400 Turnover. Keep it up. 171 00:10:14,400 --> 00:10:21,640 Keep it up, keep it up. Breathing for 5/4. 32 and we 172 00:10:21,760 --> 00:10:23,480 have a. Nice drive you guys. 173 00:10:25,120 --> 00:10:27,880 Breathe. Again, recover however you want 174 00:10:27,880 --> 00:10:28,840 to. Recover this. 175 00:10:28,920 --> 00:10:32,040 Is the warm up OK? This is your workout. 176 00:10:32,840 --> 00:10:35,800 Just make sure you're staying in control, focusing on bringing 177 00:10:35,800 --> 00:10:40,480 down your heart rate. All right, we got. 178 00:10:40,480 --> 00:10:43,880 Two more minutes in this recovery or in this warm up 179 00:10:44,280 --> 00:10:45,680 before we hit. That main set. 180 00:10:46,280 --> 00:10:48,120 So in 15 seconds I'm going to ask. 181 00:10:48,120 --> 00:10:51,120 You to go 30 seconds hard. And then we're going to 182 00:10:51,120 --> 00:10:53,640 accelerate into 30 seconds very. Hard. 183 00:10:55,000 --> 00:10:57,840 We're stacking bricks here in five seconds. 184 00:10:57,840 --> 00:11:00,920 Let's find that acceleration 3. 2. 185 00:11:01,680 --> 00:11:03,800 One let's. Take off 30 seconds. 186 00:11:03,800 --> 00:11:07,560 Hard SO. Being able to run and then to 187 00:11:07,560 --> 00:11:10,640 run faster, and then I'm going to give you that again, that one 188 00:11:10,640 --> 00:11:13,520 minute recovery. Looking good, you guys keep it 189 00:11:13,520 --> 00:11:16,280 up. Breathing in through the nose, 190 00:11:16,600 --> 00:11:20,520 stacking that effort. I think this is what happened. 191 00:11:20,520 --> 00:11:22,360 Late in races you don't get that. 192 00:11:22,360 --> 00:11:27,600 Full recovery you just get. To go again, amazing work in 193 00:11:27,600 --> 00:11:29,880 five seconds. I want you to just run faster. 194 00:11:30,000 --> 00:11:33,560 For 3/2. One, there you go. 195 00:11:33,560 --> 00:11:37,120 Pick it up a little bit faster. Nothing crazy, just turn it 196 00:11:37,120 --> 00:11:42,360 over. This is a very hard effort. 20 197 00:11:42,360 --> 00:11:50,240 seconds to go. Nice work, Nice work in through 198 00:11:50,240 --> 00:11:51,800 the nose. Calm your breath. 199 00:11:51,800 --> 00:11:59,200 Last 10 seconds here. All the way through 4543. 200 00:11:59,800 --> 00:12:03,800 Two and. Recover OK one minute. 201 00:12:03,800 --> 00:12:05,960 Here, feel free to. Walk it out slight. 202 00:12:05,960 --> 00:12:09,160 Jog and then one minute we're going to go into our easy pace. 203 00:12:09,520 --> 00:12:15,480 Before we hit our first block. In our main set. 204 00:12:18,840 --> 00:12:20,840 Let that. Oxygen come back into the brain. 205 00:12:21,840 --> 00:12:26,040 Take that in. Amazing job you guys, the warm 206 00:12:26,040 --> 00:12:27,800 up. Is officially. 207 00:12:29,600 --> 00:12:32,480 Over. You're recovering, recovering 208 00:12:32,480 --> 00:12:36,240 from the warm up All right, again, block one OK, we're going 209 00:12:36,240 --> 00:12:40,240 to find that threshold pace. You've just done some hard 210 00:12:40,240 --> 00:12:41,720 effort. Now we're pulling it back, so 211 00:12:41,720 --> 00:12:43,480 it's not going to feel. Terrible. 212 00:12:43,920 --> 00:12:45,800 All right. 3 minutes challenging pace. 213 00:12:46,760 --> 00:12:49,120 This is your money zone. This is. 214 00:12:49,960 --> 00:12:53,200 Where you maybe want to. Target your race pace to be at. 215 00:12:54,520 --> 00:12:57,320 Comfortably uncomfortable. All right. 216 00:12:57,560 --> 00:13:00,400 In one minute, if you are walking, let's go ahead and get 217 00:13:00,400 --> 00:13:01,920 into a jog. Let's find that. 218 00:13:01,920 --> 00:13:05,480 Easy pace. That conversational pace, 219 00:13:06,600 --> 00:13:12,440 whatever that means to you, get that mojo back, have those hips 220 00:13:12,440 --> 00:13:14,200 under. Relax the shoulders. 221 00:13:14,680 --> 00:13:20,840 Flutter out those lips. Looking ahead, focused in 40 222 00:13:20,840 --> 00:13:24,280 seconds, we're going to hit. Our first block of the day that. 223 00:13:24,280 --> 00:13:31,040 3 minutes that. Challenging pace 30 seconds. 224 00:13:32,880 --> 00:13:35,160 Feel free to. Do any last minute? 225 00:13:36,160 --> 00:13:38,000 Shakeouts. That you may have. 226 00:13:38,920 --> 00:13:42,440 Take a little sip of water. You have some electrolytes in 227 00:13:42,440 --> 00:13:46,640 you, and again, I haven't said this in a minute, but don't 228 00:13:46,640 --> 00:13:49,600 forget to smell the roses. Blow out the candles. 229 00:13:49,760 --> 00:13:52,920 OK, take a look around. You remind yourself. 230 00:13:52,920 --> 00:13:58,400 That God is good. Spring is here, the flowers are 231 00:13:58,400 --> 00:14:02,920 blooming life, it's not so bad. All right, you guys, let's do 232 00:14:02,920 --> 00:14:04,760 it. We're into that. 233 00:14:05,160 --> 00:14:08,000 Threshold paste 3. Minutes on the clock, you're in 234 00:14:08,000 --> 00:14:11,920 it. And let's talk about lactate 235 00:14:11,920 --> 00:14:15,280 threshold, OK? So right now it doesn't feel 236 00:14:15,280 --> 00:14:19,920 that bad. We're shuttling lactate, all 237 00:14:19,920 --> 00:14:22,560 right? This is kind of where your body 238 00:14:22,560 --> 00:14:26,000 can clear. Lactate as fast as it builds, so 239 00:14:26,000 --> 00:14:28,880 if we go too fast or go to that hard pace, you're not. 240 00:14:30,320 --> 00:14:31,520 Going to be able to hang there long. 241 00:14:31,520 --> 00:14:33,440 Because that lactate is going to build up. 242 00:14:33,760 --> 00:14:38,320 All right, but training here you can go faster, longer. 243 00:14:40,720 --> 00:14:42,960 So hold on to this, it's only three minutes. 244 00:14:43,160 --> 00:14:45,120 Before we get that. One minute recovery. 245 00:14:45,920 --> 00:14:49,600 You should feel in control. You shouldn't feel panicked. 246 00:14:53,520 --> 00:14:58,840 Into the nose, out through the mouth, hips kept under, landing 247 00:14:58,840 --> 00:15:01,040 underneath those hips leaning from the ankles. 248 00:15:01,040 --> 00:15:04,400 Core is engaged. Tuck that tail under. 249 00:15:04,400 --> 00:15:08,560 One minute down. 2 minutes to. Go keep it up, you guys. 250 00:15:10,000 --> 00:15:12,000 This is our three minute block efforts. 251 00:15:14,520 --> 00:15:17,800 Got this. We got this. 252 00:15:18,040 --> 00:15:22,280 Feeling good, feeling great. Not so bad. 253 00:15:22,480 --> 00:15:25,280 Just reminding. You to just make. 254 00:15:25,280 --> 00:15:28,320 Sure you're not going too hard too quick, so it's easy. 255 00:15:28,320 --> 00:15:30,400 This is 1 If you're on a treadmill, you can just set that 256 00:15:30,400 --> 00:15:31,160 pace. You know it. 257 00:15:31,160 --> 00:15:31,880 You. Forget it. 258 00:15:32,160 --> 00:15:34,400 OK, maybe you're constantly checking on. 259 00:15:35,040 --> 00:15:36,280 Your pace. Maybe you're. 260 00:15:36,280 --> 00:15:40,560 Just looking at your heart rate, OK, your heart rate getting too 261 00:15:40,560 --> 00:15:43,560 high, starting to burn, too many matches, maybe you pump the 262 00:15:43,560 --> 00:15:45,800 brakes a little bit. If you are outdoors. 263 00:15:45,800 --> 00:15:50,040 There's more factors that can play into this, so really 264 00:15:50,040 --> 00:15:52,960 leaning into that feel on a scale of 1 to 10. 265 00:15:53,440 --> 00:15:58,120 Threshold feels probably got about a. 7/7 and 1/2 out of 10. 266 00:15:59,240 --> 00:16:03,640 We are. 2 minutes in, one minute to go and a good sign that your 267 00:16:03,640 --> 00:16:06,640 threshold. Is you're like, yes. 268 00:16:06,640 --> 00:16:08,440 I can keep going, but I don't want to. 269 00:16:08,440 --> 00:16:13,040 OK, this is not your time to speed up. 270 00:16:13,040 --> 00:16:16,640 I want you to. Stay exactly where you're at for 271 00:16:16,640 --> 00:16:19,960 40. 5 seconds and then we are going to recover for one minute. 272 00:16:20,240 --> 00:16:22,520 You're welcome. Yeah. 273 00:16:23,040 --> 00:16:27,800 Hang on to this, really be in tune with this pace. 274 00:16:30,280 --> 00:16:32,120 My one-on-one athletes. That I coach. 275 00:16:32,440 --> 00:16:33,880 I want them to be able to understand what. 276 00:16:33,880 --> 00:16:37,960 Threshold feels with their eyes. Closed guys maybe look back on 277 00:16:37,960 --> 00:16:40,040 that one workout what we did over unders where I. 278 00:16:40,440 --> 00:16:42,520 Took it over. Threshold and then under 279 00:16:42,520 --> 00:16:44,640 threshold and you can really feel the difference. 280 00:16:45,080 --> 00:16:48,800 OK, Really we're just kind of locking in maybe up and up and 281 00:16:48,800 --> 00:16:51,240 down about 10 paces, 10 second. Paces. 282 00:16:52,080 --> 00:16:56,000 Your last 10 seconds here and then you get a one minute 283 00:16:56,000 --> 00:16:57,360 recovery. You guys doing amazing. 284 00:16:57,360 --> 00:17:00,640 I'm so proud of you. For 3/2. 285 00:17:01,160 --> 00:17:03,560 One and you are. Resting OK. 286 00:17:04,079 --> 00:17:08,680 Again, whether you want to jog. This go back to easy pace or 287 00:17:08,839 --> 00:17:11,359 walking. This is your workout. 288 00:17:11,359 --> 00:17:18,280 You decide while you're. Letting that heart rate come 289 00:17:18,280 --> 00:17:22,400 down. Just want to let you know about 290 00:17:22,400 --> 00:17:24,319 our. Second block of work OK still. 3 291 00:17:24,319 --> 00:17:26,480 minutes. This time we're going to go 2 292 00:17:26,480 --> 00:17:27,560 minutes at our. Threshold. 293 00:17:28,240 --> 00:17:30,920 And then one minute above threshold going into that. 294 00:17:30,920 --> 00:17:35,240 Hard gear. And then we're going to get that 295 00:17:35,240 --> 00:17:36,560 one minute recovery. Again. 296 00:17:40,200 --> 00:17:41,960 So can you lock into that same pace? 297 00:17:41,960 --> 00:17:45,720 We were just at. And then add, OK, we're going to 298 00:17:45,720 --> 00:17:47,880 shift, we're going to. Shift gears ever so slightly. 299 00:17:49,000 --> 00:18:00,800 In 10 seconds we are taking off. Settle in, lock in in 321. 300 00:18:01,440 --> 00:18:03,520 All right, two minutes at challenging pace. 301 00:18:03,560 --> 00:18:06,520 Right at that threshold. Rid of that comfortably 302 00:18:06,520 --> 00:18:11,680 uncomfortable lock in. Stay in tune. 303 00:18:11,680 --> 00:18:14,400 Focus on your breath, focusing on your form. 304 00:18:15,120 --> 00:18:19,040 Looking ahead, you got this. Remind yourself that this is 305 00:18:19,040 --> 00:18:21,840 your you time. You get to do this. 306 00:18:23,360 --> 00:18:26,240 This feels. Good fast is fun. 307 00:18:27,680 --> 00:18:31,120 I see something in your eyes. I see something in your. 308 00:18:31,120 --> 00:18:34,280 Keep it up you. Guys, 30 seconds in, in 90 309 00:18:34,280 --> 00:18:36,160 seconds, you're going to step it up a notch. 310 00:18:36,240 --> 00:18:37,120 Nothing. No biggie. 311 00:18:37,320 --> 00:18:42,080 You got this. Trust me, I know exactly how 312 00:18:42,080 --> 00:18:43,640 you're feeling. You should be feeling pretty 313 00:18:43,640 --> 00:18:48,880 good, actually. Relaxing those shoulders, 314 00:18:49,000 --> 00:18:51,160 driving those elbows back, looking ahead. 315 00:18:54,520 --> 00:19:00,600 Yeah. Keep it up just. 316 00:19:00,600 --> 00:19:04,920 Like that you guys, one minute down, one minute to go. 317 00:19:05,760 --> 00:19:11,680 Staying the course now if you. Feel like you're already? 318 00:19:13,360 --> 00:19:16,280 Falling back. You don't feel like you can hold 319 00:19:16,280 --> 00:19:18,080 this. Maybe that is your sign. 320 00:19:18,080 --> 00:19:21,240 You. Got to let your ego aside and. 321 00:19:21,240 --> 00:19:25,000 Just step back match. It's OK or vice versa. 322 00:19:27,080 --> 00:19:28,520 Are you going too easy on yourself? 323 00:19:28,560 --> 00:19:30,080 Are your. Your heart rate. 324 00:19:30,080 --> 00:19:31,600 Too low. Right now you need. 325 00:19:31,600 --> 00:19:38,000 To step it up. Lock in in 25 seconds. 326 00:19:38,880 --> 00:19:41,520 I want you to. Pick it up, nothing crazy. 327 00:19:42,160 --> 00:19:43,400 We're going to that hard. Pace. 328 00:19:46,480 --> 00:19:56,040 For one minute in 10 seconds, we step it up knowing you have a 329 00:19:56,040 --> 00:20:01,720 one minute recovery following you through in 321. 330 00:20:01,840 --> 00:20:05,760 Let's go one minute for hard. You're running. 331 00:20:08,280 --> 00:20:10,040 You're above threshold that lactic. 332 00:20:10,040 --> 00:20:12,600 'S going to. Build up doesn't feel great. 333 00:20:13,680 --> 00:20:17,160 But you are stronger. Keep it up. 334 00:20:19,120 --> 00:20:24,840 Make it look easy, Make yourself strong knowing you've got that 335 00:20:24,840 --> 00:20:31,480 recovery rate coming up. Hold on to it. 336 00:20:32,520 --> 00:20:35,200 Again, we are not sprinting, we are running. 337 00:20:35,200 --> 00:20:37,760 Smoothly press. Into it, push down into the 338 00:20:37,760 --> 00:20:42,160 ground. Final 20 seconds here. 339 00:20:43,480 --> 00:20:46,080 Once you're imagine you're turning a dial, you're not 340 00:20:46,080 --> 00:20:49,800 flipping a switch. Ease into it, keep it up. 341 00:20:50,320 --> 00:20:52,640 All the way through in 10 seconds we. 342 00:20:52,640 --> 00:20:53,880 Recover. Don't stop. 343 00:20:53,920 --> 00:20:59,120 Early. Hang on to it. 543. 344 00:20:59,800 --> 00:21:05,280 Two and recover black. 2. Done. 345 00:21:07,160 --> 00:21:09,440 OK, so first we. Did 3 minutes at challenging 346 00:21:09,440 --> 00:21:13,120 pace, then we did 2 minutes at challenging pace, followed by 347 00:21:13,120 --> 00:21:18,880 one minute hard. Now we're going to go one minute 348 00:21:18,880 --> 00:21:22,440 at challenging pace and two minutes hard. 349 00:21:25,360 --> 00:21:27,520 Don't think. Just do, that's all. 350 00:21:28,000 --> 00:21:34,800 I'm going to say sustained pressure, sustained discomfort, 351 00:21:36,040 --> 00:21:40,800 but when it comes to the race, that challenging pace isn't 352 00:21:40,800 --> 00:21:42,600 going to feel that challenging anymore because you've been 353 00:21:42,600 --> 00:21:48,480 through worse. One step at a time, one minute 354 00:21:48,480 --> 00:21:53,560 at a time, one moment at a time in 10 seconds, we're going to 355 00:21:53,560 --> 00:21:56,160 get into that challenging. Pace that threshold pace. 356 00:21:57,080 --> 00:22:03,720 That 10K pace for. 32. One let's lock in one minute 357 00:22:03,720 --> 00:22:12,160 here. Nice and strong. 358 00:22:12,720 --> 00:22:14,840 Keep it up. Breathe. 359 00:22:17,640 --> 00:22:18,880 Right. Foot, left foot. 360 00:22:22,400 --> 00:22:27,520 Same to course. You're strong, you're amazing, 361 00:22:28,640 --> 00:22:32,280 you can do hard things. We have 30 seconds in and 30 362 00:22:32,280 --> 00:22:35,600 seconds we're just going to. Tile it up. 363 00:22:40,400 --> 00:22:47,040 Keep it up. 20 seconds. Let that music move you. 364 00:22:49,520 --> 00:22:54,000 Be intentional, this is. Short lived this is. 365 00:22:54,000 --> 00:23:00,480 Just a moment, but you can do. This in 3/2. 366 00:23:01,200 --> 00:23:07,480 One, let's find that hard pace. Let's move the needle a little 367 00:23:07,480 --> 00:23:15,520 bit more. Think like you're passing. 368 00:23:15,520 --> 00:23:19,280 People or as if. You're running hills when you're 369 00:23:19,280 --> 00:23:21,400 in that race. Stay. 370 00:23:21,600 --> 00:23:28,760 Tall when it gets. Hard posture is power. 371 00:23:30,280 --> 00:23:33,480 You are. Strong you are capable. 90 372 00:23:33,480 --> 00:23:36,000 seconds to go. Before we get that recovery. 373 00:23:36,000 --> 00:23:43,680 Hang on to it. Yeah, yeah, yeah. 374 00:23:45,560 --> 00:23:47,560 Don't worry, I am staring at this clock. 375 00:23:47,560 --> 00:23:49,120 I'm not going to make you go any longer. 376 00:23:54,400 --> 00:23:59,160 Relax your jaw. Don't waste any extra energy, 377 00:23:59,280 --> 00:24:04,800 just focus on this moment. Simply go on one minute to go 2 378 00:24:04,800 --> 00:24:06,280 minutes down. This is it. 379 00:24:06,560 --> 00:24:14,080 That recovery is so close all the way. 380 00:24:14,080 --> 00:24:20,240 Through you are so strong. 40. 5 seconds to hang, 45 seconds to 381 00:24:20,240 --> 00:24:24,880 prove. Yourself right to live with. 382 00:24:25,560 --> 00:24:30,360 This discomfort to be OK with being uncomfortable. 383 00:24:31,920 --> 00:24:33,920 Final 30 seconds here. Yes. 384 00:24:34,240 --> 00:24:36,000 Yes, yes, yes, yes, yes. See it? 385 00:24:36,000 --> 00:24:41,440 Through just one more step. 20 seconds. 386 00:24:41,440 --> 00:24:50,720 Come on. 15 Focus on your breathing. 387 00:24:52,520 --> 00:24:54,920 Be intentional all the way through. 388 00:24:56,760 --> 00:25:00,680 I believe in you. For 432. 389 00:25:01,320 --> 00:25:03,760 One and. Recover. 390 00:25:06,440 --> 00:25:09,040 Wow. All right, good news here. 391 00:25:10,240 --> 00:25:13,720 You have 3 minutes. 3 minutes to. 392 00:25:14,200 --> 00:25:19,880 Recover yes 3. Whole minutes walk it out. 393 00:25:20,480 --> 00:25:25,400 Refuel. Take it in recovery is where. 394 00:25:25,400 --> 00:25:29,040 Adaptation happens. If you rush recovery. 395 00:25:29,040 --> 00:25:34,520 You miss the benefits. Slow your breathing in through 396 00:25:34,520 --> 00:25:39,360 the nose for. 3. Out through the mouth for three. 397 00:25:41,440 --> 00:25:45,680 Good news is we are done with those 3 minute efforts. 398 00:25:46,760 --> 00:25:49,320 OK, we are now moving into two-minute efforts. 399 00:25:49,320 --> 00:25:55,400 You're going to get a little. Bit more spicy, but we got this. 400 00:25:56,280 --> 00:26:03,520 We have this OK. So we're going to keep with now 401 00:26:03,520 --> 00:26:05,720 2 minute efforts followed by one minute. 402 00:26:05,720 --> 00:26:09,240 Recoveries, but we're. Going to, you know. 403 00:26:09,960 --> 00:26:12,440 Keep building. You can do it for 3 minutes. 404 00:26:12,440 --> 00:26:13,680 You can definitely do it. For two. 405 00:26:14,240 --> 00:26:15,320 That's all. That's what you. 406 00:26:15,440 --> 00:26:19,880 Got to think about right now I just want you to focus on that 407 00:26:19,880 --> 00:26:23,520 recovery, OK, let's. Take a look at your heart rate. 408 00:26:25,520 --> 00:26:33,960 Listen to how you feel. I always remind my athletes in 409 00:26:33,960 --> 00:26:37,720 the recovery, looking back on what you just did, there were 410 00:26:37,720 --> 00:26:39,160 moments. Right, you probably. 411 00:26:39,800 --> 00:26:41,480 Were not liking me? You're not liking how this 412 00:26:41,480 --> 00:26:43,240 feels. But you got through it. 413 00:26:43,680 --> 00:26:47,200 Did you fail? Knowing now. 414 00:26:47,400 --> 00:26:50,960 Could you go back? And maybe adjust your. 415 00:26:50,960 --> 00:26:52,760 Paces ever so slightly. Maybe you? 416 00:26:53,560 --> 00:26:58,920 Started off too hot. Very, very, very guilty of this, 417 00:26:59,200 --> 00:27:03,560 right? Did this work out where we did? 418 00:27:03,560 --> 00:27:06,360 We did 2 rounds in first. Round I was like, I'm going to 419 00:27:06,360 --> 00:27:08,440 hang with them, then I'm going to do the men faces and then 420 00:27:08,840 --> 00:27:11,360 with you know. Prescript prescribed. 421 00:27:13,000 --> 00:27:16,600 And then I was going into that second round like I overcooked 422 00:27:16,600 --> 00:27:18,400 myself. Now I'm paying for it. 423 00:27:18,920 --> 00:27:21,840 Everything feels a lot. Harder if I would have just. 424 00:27:22,360 --> 00:27:25,640 Stayed in my lane, stayed in my. What I was supposed to do I 425 00:27:25,640 --> 00:27:27,120 probably. Wouldn't be feeling like this 426 00:27:27,160 --> 00:27:28,240 now. OK. 427 00:27:28,880 --> 00:27:31,080 Also going to just reiterate how you feeling? 428 00:27:32,080 --> 00:27:36,720 Are you fueled properly Do. You have electrolytes on deck. 429 00:27:36,720 --> 00:27:38,920 How's the weather? How's the wind? 430 00:27:39,560 --> 00:27:41,040 How are you dressed? Are. 431 00:27:41,760 --> 00:27:48,600 You overdressed. Take this time, you know, take 432 00:27:48,600 --> 00:27:53,000 notes for next time because I don't think this is going to. 433 00:27:53,000 --> 00:27:55,720 Be the last time. During this work gap. 434 00:28:00,040 --> 00:28:03,560 She's crazy, don't worry. There's again, nothing that I 435 00:28:03,560 --> 00:28:07,080 haven't done that I'm not telling you to do now so I know 436 00:28:07,080 --> 00:28:11,760 how you are. Feeling if you were if. 437 00:28:11,760 --> 00:28:13,840 You've been able to stay in a jog and. 438 00:28:13,960 --> 00:28:16,440 Keep those easy paces. Kudos to you. 439 00:28:17,560 --> 00:28:21,000 He's next block though, I am going to very much encourage. 440 00:28:21,000 --> 00:28:24,560 You to walk your recoveries. I'm giving you full permission 441 00:28:25,720 --> 00:28:27,680 with that, though that also means I'm. 442 00:28:27,680 --> 00:28:29,800 Going to be. He's too dig. 443 00:28:30,160 --> 00:28:32,760 Deeper. But two minutes isn't that bad. 444 00:28:33,240 --> 00:28:34,600 You can do anything for two minutes. 445 00:28:34,800 --> 00:28:37,160 Right. Don't even feel guilty. 446 00:28:39,080 --> 00:28:43,480 Like screw. You and Lisa, you guys are 447 00:28:43,480 --> 00:28:44,640 amazing. You're my people. 448 00:28:46,280 --> 00:28:49,280 I know you live for this and I think you secretly like it when 449 00:28:49,280 --> 00:28:51,520 I. Put out these kinds of episodes 450 00:28:51,760 --> 00:28:54,440 because I. Hear you guys asking me for 451 00:28:54,440 --> 00:28:58,040 more, so here's more. Enjoy all. 452 00:28:58,400 --> 00:29:00,480 Right. You guys, in just one minute you 453 00:29:00,520 --> 00:29:02,560 are in a walk. Let's go ahead and find. 454 00:29:02,560 --> 00:29:05,000 That easy pace. Let's just do a little shake out 455 00:29:05,000 --> 00:29:09,600 here before we head head into it. 456 00:29:10,240 --> 00:29:13,760 All right. On debt, we have. 457 00:29:15,440 --> 00:29:18,080 Control to a push. So we're going to go one minute 458 00:29:18,080 --> 00:29:20,800 at threshold, one minute hard. We've done this. 459 00:29:21,000 --> 00:29:23,240 All right. This is going to feel. 460 00:29:23,360 --> 00:29:25,200 Great. Again, I don't want you. 461 00:29:25,200 --> 00:29:28,000 To go any faster. Any slower, just lock. 462 00:29:28,280 --> 00:29:31,600 Into. Your challenging your threshold 463 00:29:31,840 --> 00:29:33,320 and then into. A little bit. 464 00:29:33,320 --> 00:29:37,560 Faster in 30 seconds, we take off again. 465 00:29:37,560 --> 00:29:40,240 Makes you're in a job, makes you find that easy pace now. 466 00:29:41,040 --> 00:29:45,360 But I really want you to feel the difference between these two 467 00:29:45,440 --> 00:29:48,880 minutes. Can you feel the difference 468 00:29:48,880 --> 00:29:51,920 between being at threshold and being above it? 469 00:29:52,600 --> 00:29:57,400 That is awareness. In five seconds, we're going to 470 00:29:57,400 --> 00:30:01,400 accelerate into that threshold. Pace for 3/2. 471 00:30:01,960 --> 00:30:08,080 One let's go one minute here. Challenging pace. 472 00:30:08,080 --> 00:30:10,240 Hold, find it. Lock in. 473 00:30:11,040 --> 00:30:16,680 Be aware this is the erase pace this. 474 00:30:19,560 --> 00:30:23,760 Is going to keep you on track in line and. 475 00:30:23,760 --> 00:30:25,280 Typically, our heart rate takes about 30. 476 00:30:25,280 --> 00:30:28,960 Seconds to catch up. To with our paces so right. 477 00:30:29,240 --> 00:30:32,400 About now, feel free to. Just check your heart rate. 478 00:30:33,120 --> 00:30:37,160 And it is in an align with. That threshold heart rate 479 00:30:40,600 --> 00:30:42,400 looking. Good. 20 more seconds here and 480 00:30:42,400 --> 00:30:48,240 we are going to step it up a little bit faster. 481 00:30:52,880 --> 00:31:00,320 Again, being able to lock in on this race pace and in five. 432. 482 00:31:01,080 --> 00:31:05,920 One let's. Work a little bit hard, a lot of 483 00:31:05,920 --> 00:31:07,960 it hard. But not sprinting. 484 00:31:08,280 --> 00:31:15,520 We are running hard. One minute knowing in 45 seconds 485 00:31:15,520 --> 00:31:18,800 you get to. Walk or jog, whatever you 486 00:31:18,800 --> 00:31:26,040 decide, keep it up. The controlled. 487 00:31:26,040 --> 00:31:28,200 Push. Yeah, yeah, yeah. 488 00:31:31,080 --> 00:31:33,760 Tuck those hips under, protecting that low back, 489 00:31:34,680 --> 00:31:37,600 driving those knees pushing through the ground. 490 00:31:37,960 --> 00:31:42,640 Push away. 20 more seconds and then we recover. 491 00:31:43,280 --> 00:31:46,520 Yeah, yeah, yeah. You're strong. 492 00:31:47,040 --> 00:31:49,320 You're able. You're full of. 493 00:31:49,320 --> 00:31:58,000 Spice. Last 10 keep pushing drive drive 494 00:31:58,000 --> 00:31:59,920 you're. Strong block the jaw. 495 00:32:00,400 --> 00:32:03,880 Breathe. And recover one minute here. 496 00:32:04,840 --> 00:32:06,840 Yeah, yeah. Good. 497 00:32:07,480 --> 00:32:09,680 I'm smiling. I'm staring at the clock. 498 00:32:09,680 --> 00:32:19,480 I got you. Room for you next block getting 499 00:32:19,480 --> 00:32:21,200 rid of. We're done with challenging 500 00:32:21,200 --> 00:32:23,560 pace, you guys. We're going 2 minutes. 501 00:32:23,560 --> 00:32:28,120 Hard. This is where doubt starts to 502 00:32:28,120 --> 00:32:28,720 creep. In. 503 00:32:30,680 --> 00:32:34,280 This is why you show up. Because I'm in your head, I'm 504 00:32:34,280 --> 00:32:38,000 just telling you to go because I know, I know. 505 00:32:38,680 --> 00:32:42,280 On our own, we wouldn't do this. Lean into the music. 506 00:32:43,280 --> 00:32:47,000 Thrust your body. That that one minute recovery is 507 00:32:47,000 --> 00:32:48,240 going to. Be there for you. 508 00:32:48,240 --> 00:32:51,880 Waiting. We're going right to that hard 509 00:32:51,880 --> 00:32:53,680 pace. We're skipping threshold. 510 00:32:56,000 --> 00:32:57,760 Make sure you don't go. Too hard though. 511 00:32:58,040 --> 00:33:03,840 All right, back in in 321. We're in it. 2 minutes hard 512 00:33:08,320 --> 00:33:11,440 discomfort over danger. You're safe. 513 00:33:12,120 --> 00:33:15,680 You're. Strong focus on one thing. 514 00:33:15,760 --> 00:33:26,280 Your breath, your arms for your. Cadence, stay in it, stay in it. 515 00:33:32,000 --> 00:33:35,880 Trust yourself. It's OK to be uncomfortable. 516 00:33:35,880 --> 00:33:40,160 It's. OK, to be fast, you are fast. 517 00:33:46,280 --> 00:33:48,920 This might be anywhere between A7 or an 8 minute mile. 518 00:33:48,920 --> 00:33:55,640 Pace, which is a. 415 to 5 minute kilometers. 519 00:33:56,400 --> 00:33:58,040 Your breathing is strong, but you are. 520 00:33:58,040 --> 00:34:00,200 Focused. Got this. 521 00:34:00,840 --> 00:34:03,920 One minute down, one minute to go. 522 00:34:08,719 --> 00:34:15,719 Yeah, yeah, yeah. Come on, you're doing the work 523 00:34:15,719 --> 00:34:20,840 now because you're training. This is how you get better. 524 00:34:20,840 --> 00:34:23,719 This is how we raise the floor, how we raise the ceiling. 525 00:34:26,960 --> 00:34:32,239 Focus on one thing your breath, your arms, or your cadence. 526 00:34:32,520 --> 00:34:39,239 Final 30 seconds, let's go. That walking recovery is so. 527 00:34:39,239 --> 00:34:46,400 Close. Hold on to it. 15 seconds. 528 00:34:48,239 --> 00:34:50,000 Spicy. She's crazy. 529 00:34:50,360 --> 00:34:54,000 All the way through. Final ten Don't quit now, stay 530 00:34:54,000 --> 00:35:00,720 in the course. Stay fast, stay hard for 5432. 531 00:35:01,400 --> 00:35:02,560 And. Breathe. 532 00:35:02,600 --> 00:35:05,120 Walk it out. One minute here, not going to 533 00:35:05,120 --> 00:35:06,760 feel like enough. But it is. 534 00:35:08,960 --> 00:35:13,840 Moving through, moving through, going to the red zone. 535 00:35:14,560 --> 00:35:19,200 We haven't touched this pace since the warm up and this is 536 00:35:19,200 --> 00:35:22,480 where. Take a deep breath, OK? 537 00:35:23,920 --> 00:35:27,920 You want to know we're going to go one minute hard where? 538 00:35:27,920 --> 00:35:30,680 We just work. And then I'm going one minute 539 00:35:31,200 --> 00:35:33,920 even harder. Yes. 540 00:35:34,960 --> 00:35:36,120 I don't care how. Harder. 541 00:35:36,400 --> 00:35:39,280 I just want it faster and then we walk. 542 00:35:40,160 --> 00:35:43,080 We're stacking fatigue here in 20 seconds. 543 00:35:43,320 --> 00:35:45,360 We take off you. Are in a walk. 544 00:35:45,360 --> 00:35:49,000 Let's find that jog. Let's reset. 545 00:35:49,320 --> 00:35:52,800 Let's connect. Say it out loud, I can do this. 546 00:35:53,080 --> 00:35:58,160 I can do hard things. I am strong in five seconds 4. 547 00:35:58,600 --> 00:36:01,680 32. One lock in. 548 00:36:02,120 --> 00:36:06,080 Hard pace. It's only two minutes. 549 00:36:08,560 --> 00:36:12,240 Shorten your stride. Slightly as your fatigue builds, 550 00:36:14,720 --> 00:36:17,640 this is like. Running after lunges. 551 00:36:17,640 --> 00:36:22,280 Or wall balls where you're deep in the. 552 00:36:22,360 --> 00:36:25,200 In the race. Those legs are. 553 00:36:25,200 --> 00:36:33,640 Fatigued breath Arms Cadence 30 seconds down and 30. 554 00:36:33,640 --> 00:36:35,000 Seconds. We're just picking it up a 555 00:36:35,240 --> 00:36:44,120 little bit faster. Stay calm, tuck those hips 556 00:36:44,120 --> 00:36:45,720 under. Drive those elbows back. 557 00:36:45,720 --> 00:36:48,720 Relax your jaw. Calm your breath. 558 00:36:50,280 --> 00:36:51,640 Smile. You got this. 559 00:36:52,880 --> 00:36:57,880 In 10 seconds, we. Accelerate the. 560 00:36:57,880 --> 00:37:00,360 Sky is the limit. Keep pushing off the ground, 561 00:37:00,480 --> 00:37:02,560 light tall and relax. Let's go. 562 00:37:02,840 --> 00:37:08,920 One minute here, 60 seconds. To prove yourself, yes. 563 00:37:09,720 --> 00:37:11,680 So freaking proud of you. Keep it up. 564 00:37:17,240 --> 00:37:19,720 Yes, it's uncomfortable. Yes, this is hard. 565 00:37:20,080 --> 00:37:28,040 But you are stronger. You're able got this. 566 00:37:28,240 --> 00:37:32,320 Now just make it look easy. Make it look easy. 567 00:37:32,320 --> 00:37:35,000 If someone's looking at you, someone's next to you. 568 00:37:35,920 --> 00:37:44,440 Pass that person. 20 seconds. To go before we recover. 569 00:37:45,600 --> 00:37:47,640 Come on. Come on. 570 00:37:49,280 --> 00:37:52,400 You got it all the way through. All the way through Final 10. 571 00:37:52,800 --> 00:38:03,800 Drive, drive, Drive Drive 45432. And recover, slow it down, walk. 572 00:38:04,120 --> 00:38:07,640 It out heart rate. Slow it down. 573 00:38:07,640 --> 00:38:09,320 Take a little peek. Where did we get to? 574 00:38:13,280 --> 00:38:14,840 Calm your breath. Find that oxygen. 575 00:38:18,040 --> 00:38:19,640 You're going to hate me. But it's OK. 576 00:38:21,680 --> 00:38:25,920 We can do this. Next up 2 minutes. 577 00:38:27,800 --> 00:38:30,760 Very hard pace, so right where we just picked up. 578 00:38:30,760 --> 00:38:33,680 We're going there if. You fail. 579 00:38:33,680 --> 00:38:38,000 You fail, believes to say. At least you can say you tried. 580 00:38:40,040 --> 00:38:43,360 I know I'm crazy. That's OK, but I love you. 581 00:38:44,960 --> 00:38:50,640 And I know that we sometimes have to do hard things all 582 00:38:51,240 --> 00:38:55,160 right, in 10 seconds, start to get into that job now, start to 583 00:38:55,160 --> 00:39:02,840 lock in and believe in. Yourself in. 4. 3. 21 Let's go. 584 00:39:02,840 --> 00:39:06,680 2 minutes, very hard pace. Run. 585 00:39:06,760 --> 00:39:12,200 Your little booty off. This is going to build. 586 00:39:12,320 --> 00:39:15,000 Your ability tolerate discomfort. 587 00:39:15,240 --> 00:39:20,120 Come on. This is what? 588 00:39:20,120 --> 00:39:22,800 Separates strong finishers. Stay. 589 00:39:22,800 --> 00:39:25,680 Compact. If you're not flaring the arms, 590 00:39:25,680 --> 00:39:30,800 you're not over striding. Let's go, because you. 591 00:39:30,800 --> 00:39:36,240 Can 30 seconds down, 90 seconds left Hang on to it. 592 00:39:37,440 --> 00:39:42,320 Survive. One foot in front of the next, 593 00:39:42,960 --> 00:39:47,160 make sure we're not bouncing, we're being efficient, we're 594 00:39:48,040 --> 00:39:50,840 opening up that stride, pushing off the ground. 595 00:39:51,160 --> 00:39:55,600 We're driving our knees. Our core is engaged. 596 00:39:55,920 --> 00:40:02,600 We look like. Superwoman Superman, trying to 597 00:40:02,600 --> 00:40:05,440 think of those cartoons now that are like Zoom and Zoom. 598 00:40:05,440 --> 00:40:07,160 Tasmanian Devil. You guys remember that? 599 00:40:09,720 --> 00:40:16,040 Focus, focus, focus, focus. So have fun you guys, because 600 00:40:16,040 --> 00:40:18,240 training is fun. You are fun. 601 00:40:18,240 --> 00:40:20,520 You're going to look back on and be like, holy shit. 602 00:40:21,480 --> 00:40:24,040 What did I just do? 40 seconds to go. 603 00:40:24,080 --> 00:40:27,000 You got this, Don't give up early. 604 00:40:27,000 --> 00:40:31,040 Stay in the fight. Just give me everything you've 605 00:40:31,040 --> 00:40:37,480 got because you can 30. Seconds that recovery is. 606 00:40:38,640 --> 00:40:41,240 Right there screaming at you in 20. 607 00:40:41,360 --> 00:40:46,960 Come on all the way through. Open up that mouth. 608 00:40:47,960 --> 00:40:49,760 Take in that oxygen. Breathe. 609 00:40:51,720 --> 00:40:53,800 You are strong. You are covered. 610 00:40:53,800 --> 00:40:55,720 You have. Fuels make it. 611 00:40:55,760 --> 00:41:11,480 Look easy for five 432 walk it out please wow whatever it takes 612 00:41:11,960 --> 00:41:15,960 OK whatever it takes I'm. Going to give you 90 seconds 613 00:41:15,960 --> 00:41:17,880 here. To get your life together. 614 00:41:18,760 --> 00:41:23,960 And we have. One final push, 90 seconds. 615 00:41:24,120 --> 00:41:26,320 All out effort. Everything you. 616 00:41:26,680 --> 00:41:32,760 Have. Right now we are focusing on 617 00:41:32,760 --> 00:41:35,960 recovering. We got still another minute to 618 00:41:35,960 --> 00:41:37,800 smile, to take that. In to. 619 00:41:38,600 --> 00:41:40,720 Cuss me out, whatever. You got to do. 620 00:41:41,200 --> 00:41:44,320 To scream, to cry, to smile, to laugh. 621 00:41:47,120 --> 00:41:50,440 Open up those lungs. Calm your breath. 622 00:41:51,480 --> 00:41:52,360 Keep moving. Wiggle. 623 00:41:52,360 --> 00:41:53,920 Those toes? Wiggle the fingers. 624 00:41:54,000 --> 00:41:55,960 You are. Alive blood is pumping. 625 00:41:57,360 --> 00:41:59,800 Take a peek at your heart right now and let's just focus on this 626 00:41:59,800 --> 00:42:05,120 next minute, next 30 seconds and recover. 627 00:42:05,640 --> 00:42:12,000 Right, this is about you. You've been to worse this. 628 00:42:12,000 --> 00:42:16,120 Is nothing and when you are. Through. 629 00:42:16,320 --> 00:42:19,240 A low moment, maybe Remind yourself that. 630 00:42:20,560 --> 00:42:24,120 You can still do hard things no matter where you are at. 631 00:42:24,400 --> 00:42:27,200 Every moment it is. You got this. 632 00:42:28,520 --> 00:42:36,840 In 30 seconds, this is our final push, our final effort to prove 633 00:42:36,840 --> 00:42:42,200 ourselves right. We've been here before. 634 00:42:42,480 --> 00:42:45,520 It's. Less than it's only 90 seconds. 635 00:42:46,680 --> 00:42:48,360 332nd. Blocks. 636 00:42:50,200 --> 00:42:52,480 Wherever you're at, let's go. Ahead and get into that jog. 637 00:42:52,680 --> 00:42:56,680 Let's get into that easy. Run 5. 638 00:42:56,680 --> 00:43:02,440 Seconds we take off. Let's do this together 32. 639 00:43:03,000 --> 00:43:09,600 One, let's go 90 seconds here. Come on, this first 30 seconds 640 00:43:09,600 --> 00:43:13,600 is nothing. So it's really just. 60 seconds, 641 00:43:13,760 --> 00:43:17,640 It's very challenging, very much discomfort. 642 00:43:18,120 --> 00:43:23,040 Keep it up, trust it, trust yourself, trust your legs. 643 00:43:25,400 --> 00:43:28,360 Trust in knee. This is your race. 644 00:43:30,000 --> 00:43:32,120 Let's finish it together. Pick somebody. 645 00:43:32,160 --> 00:43:36,360 Go catch them fast. Arms fast. 646 00:43:36,360 --> 00:43:38,920 Legs. Turn them over. 647 00:43:39,200 --> 00:43:46,280 Push through that ground drive we are. 648 00:43:46,400 --> 00:43:49,720 Just now, at that halfway point, maybe. 649 00:43:49,720 --> 00:43:55,080 We go a little bit faster. You're so strong. 650 00:43:56,280 --> 00:44:02,560 You're so fast. This is unknown territory, Your 651 00:44:02,560 --> 00:44:05,720 threshold, your mental strength. Your ability to. 652 00:44:05,720 --> 00:44:09,560 Change gears under fatigue. That's High Rock. 653 00:44:10,320 --> 00:44:13,320 That's. Racing that's next level 654 00:44:15,200 --> 00:44:17,280 probably didn't know you're going here today, but here we. 655 00:44:17,280 --> 00:44:20,280 Are. And our final 10 seconds of 656 00:44:20,280 --> 00:44:22,040 work. Pushed through all the way. 657 00:44:22,040 --> 00:44:24,600 Through because you can. Because you are able. 658 00:44:24,720 --> 00:44:30,000 Because you are strong. For 5432. 659 00:44:30,560 --> 00:44:33,360 One and three. Recover. 660 00:44:33,920 --> 00:44:42,040 Walk it out. Wow, I love you. 661 00:44:42,040 --> 00:44:45,920 I hope. You have a smile on your face 662 00:44:45,960 --> 00:44:52,320 right now. Today wasn't just. 663 00:44:52,320 --> 00:45:03,000 A run today was everything. Take that in, Rhea said. 664 00:45:04,560 --> 00:45:10,360 Take notes, but right now, just bring down that heart rate. 665 00:45:13,640 --> 00:45:17,160 You changed some gears. Today, I bet you think. 666 00:45:17,200 --> 00:45:30,840 Threshold is like nothing now. Yeah, if you failed today, 667 00:45:30,840 --> 00:45:38,560 congratulations if you walk. Today, congratulations if you 668 00:45:38,560 --> 00:45:44,320 are dripping. Sweat, please take some 669 00:45:44,320 --> 00:45:46,320 electrolytes. Make sure you're hydrating. 670 00:45:47,000 --> 00:45:50,200 Protein is going to be your best friend because now. 671 00:45:51,120 --> 00:45:55,640 We recover. We recover with fuel. 672 00:45:56,480 --> 00:46:01,800 We recover with. Walking and with moving. 673 00:46:01,800 --> 00:46:06,560 Blood flow. We open up our chest. 674 00:46:06,800 --> 00:46:11,160 We. Smell the roses you just spent. 675 00:46:11,160 --> 00:46:16,280 45 minutes with yourself, with me and. 676 00:46:16,280 --> 00:46:19,520 I hope you feel. Better now than when you 677 00:46:19,520 --> 00:46:21,800 started. Maybe you do feel a little. 678 00:46:21,800 --> 00:46:24,680 Worse, but I promise you. It's all worth it. 679 00:46:26,280 --> 00:46:30,400 Today changed you. Today made you a better. 680 00:46:30,400 --> 00:46:35,160 Human. Maybe you're crying right now. 681 00:46:35,160 --> 00:46:40,200 Maybe you're laughing. Maybe you're thinking. 682 00:46:40,280 --> 00:46:43,440 Really. Bad thoughts. 683 00:46:43,800 --> 00:46:48,280 Change it. You can change your moments. 684 00:46:48,280 --> 00:46:49,560 You. Can have a bad day. 685 00:46:51,120 --> 00:46:53,960 Or bad moment? On your side, you can choose 686 00:46:53,960 --> 00:46:57,520 happy. Take a deep breath. 687 00:46:57,520 --> 00:47:02,280 Here into the nose, slow down the breath, take another deep 688 00:47:02,280 --> 00:47:04,680 breath in, take a little bit more and. 689 00:47:05,680 --> 00:47:08,680 Blow it out. Breathe. 690 00:47:09,960 --> 00:47:13,240 You're alive, you're well. You are amazing. 691 00:47:14,400 --> 00:47:17,200 You did it this. Is so bad now, right? 692 00:47:18,800 --> 00:47:20,280 Take a. Peek at that distance, Go ahead 693 00:47:20,280 --> 00:47:24,720 and make you. Stop and watch Take a Take a 694 00:47:24,720 --> 00:47:27,760 selfie. Take a video tag me on social at 695 00:47:27,760 --> 00:47:29,560 running workout. Want to hear? 696 00:47:29,560 --> 00:47:33,640 About it I love. You I love. 697 00:47:33,640 --> 00:47:37,520 You a lot until. Next time, I'm your coach, 698 00:47:37,520 --> 00:47:41,280 Alicia, and you crushed it.