1 00:00:02,280 --> 00:00:06,680 Hey you guys, welcome back. It's coach Alicia here and today 2 00:00:06,680 --> 00:00:10,400 we are rolling into a 30 minute treadmill run. 3 00:00:10,800 --> 00:00:13,440 Focus on pacing by feel. I'm going to give you some 4 00:00:13,440 --> 00:00:18,200 effort cues with RPE, rate of perceived exertion. 5 00:00:18,520 --> 00:00:21,720 I'm also going to give you some heart rate zones and speeds both 6 00:00:21,840 --> 00:00:28,960 in mph and kilometers. This is a treadmill workout. 7 00:00:29,200 --> 00:00:32,840 However, if you do want to do this outside again, I'm going to 8 00:00:32,840 --> 00:00:36,000 give you how it should feel. We aren't messing around with 9 00:00:36,000 --> 00:00:39,080 incline. So if you are going outside 10 00:00:39,080 --> 00:00:41,920 again, maybe try to find a nice flat course. 11 00:00:42,800 --> 00:00:48,280 But before we get moving, I have something I'm genuinely excited 12 00:00:48,280 --> 00:00:53,800 about, my brand new podcast, The Endurance Balance. 13 00:00:54,080 --> 00:00:58,680 It's officially live and it's all about training with purpose 14 00:00:58,720 --> 00:01:01,200 while keeping your life in balance. 15 00:01:01,520 --> 00:01:06,280 So in case you haven't had enough of me, me and two other 16 00:01:06,280 --> 00:01:11,200 of my fellow coaches, JW and Anne are going to be chit 17 00:01:11,200 --> 00:01:14,720 chatting. This is more of a, again, three 18 00:01:14,720 --> 00:01:17,640 coaches just getting together in a room and this is what we come 19 00:01:17,640 --> 00:01:22,080 up with versus like how this is is where we do some controlled 20 00:01:22,560 --> 00:01:27,520 workouts. All right, but with that, again, 21 00:01:27,520 --> 00:01:29,800 make sure you check your surroundings, take a nice deep 22 00:01:29,800 --> 00:01:33,480 breath, double knot those shoelaces, wiggle those fingers, 23 00:01:33,480 --> 00:01:37,920 wiggle those toes, and I'm going to give you this little start 24 00:01:37,920 --> 00:01:39,840 with the 4X. OK? 25 00:01:39,840 --> 00:01:43,280 I do this every year right around January. 26 00:01:43,480 --> 00:01:48,560 We are getting into the new year, fun, fitness, financial 27 00:01:48,560 --> 00:01:52,000 and family. So while we're warming up, let's 28 00:01:52,000 --> 00:01:54,720 get into it. I want you to just, we're going 29 00:01:54,720 --> 00:01:57,320 to be here for about 5 minutes. I want you to keep it super 30 00:01:57,320 --> 00:02:01,720 easy. RPE around A3 heart rate, low 31 00:02:01,720 --> 00:02:08,520 zone 1-2 speed anywhere between 4:00 and 5:00 mph. 32 00:02:08,720 --> 00:02:12,040 That's 6.4 to 8 kilometers per hour. 33 00:02:12,360 --> 00:02:16,400 Let the body wake up, stay light on the feet, tall posture, 34 00:02:16,400 --> 00:02:19,920 shoulders are relaxed. Take a deep breath. 35 00:02:20,360 --> 00:02:23,120 All right, so you're like, what are these four FS? 36 00:02:23,720 --> 00:02:25,800 You've heard me maybe talk about them in the past. 37 00:02:26,800 --> 00:02:30,920 Fun, fitness, financial and family. 38 00:02:31,080 --> 00:02:34,440 OK, if you can imagine it, I want you to write like make a 39 00:02:34,440 --> 00:02:39,560 big square and make a quadrant. So there's four squares within 40 00:02:39,560 --> 00:02:43,520 that square and you're going to label fun, fitness, financial 41 00:02:43,520 --> 00:02:47,600 and family. Now, some of these goals might 42 00:02:48,600 --> 00:02:51,440 go into each other's and that's kind of the fun part. 43 00:02:51,600 --> 00:02:54,400 I I think family and fun kind of go hand in hand. 44 00:02:55,360 --> 00:02:58,280 I'll, I'm going to talk to you about some of my goals, sharing 45 00:02:58,280 --> 00:02:59,840 them out there. Sometimes it's like you got to 46 00:02:59,840 --> 00:03:03,560 put it out into the world, right, For it to really be 47 00:03:03,560 --> 00:03:06,400 absorbed and force yourself to take action. 48 00:03:07,240 --> 00:03:14,040 And so, yeah, while you're warming up, just think about the 49 00:03:14,040 --> 00:03:17,080 version of you that you are building towards. 50 00:03:18,760 --> 00:03:22,000 I know it's still December here. It's cold. 51 00:03:22,080 --> 00:03:25,840 Hence while I'm doing more and more treadmill runs, it's just 52 00:03:25,840 --> 00:03:29,480 my reality, whether because it's just too dark and unsafe to get 53 00:03:29,480 --> 00:03:33,840 outside or, you know, I sometimes I'm just, I'm starting 54 00:03:33,840 --> 00:03:35,240 to like the treadmill more and more. 55 00:03:35,960 --> 00:03:38,480 So maybe it's just a mindset. You just need to shift it. 56 00:03:38,800 --> 00:03:40,920 One of my athletes calls it the Dreadmill. 57 00:03:45,400 --> 00:03:49,360 Take a nice deep breath in through your nose, exhale out 58 00:03:49,360 --> 00:03:52,920 your mouth, flutter those lips again. 59 00:03:52,920 --> 00:03:54,640 This warm up is your entry point. 60 00:03:55,560 --> 00:03:58,200 This is the fun part, The fun part of the FS, right? 61 00:03:58,360 --> 00:04:02,600 No pressure, just movement. Now, again, I do want to mention 62 00:04:02,600 --> 00:04:07,120 I'm going to be giving you some paces and some ranges. 63 00:04:07,680 --> 00:04:10,280 But at the end of the day, I want you to go by how will you 64 00:04:10,280 --> 00:04:13,720 feel? So what I say is not necessarily 65 00:04:13,720 --> 00:04:16,560 you might need, might want to go faster or maybe go a little bit 66 00:04:16,560 --> 00:04:18,600 slower. Just wanted to give you some 67 00:04:19,040 --> 00:04:21,120 numbers and some paces to work with. 68 00:04:22,560 --> 00:04:24,400 All right, so let's just check in with your breath. 69 00:04:24,760 --> 00:04:26,840 Again, this should be very conversational. 70 00:04:26,920 --> 00:04:32,680 We are working today. Sometimes I give you the the 71 00:04:32,680 --> 00:04:38,000 brief view, the outcome today I'm going to just keep you on 72 00:04:38,000 --> 00:04:40,080 your toes. Just trust me, OK? 73 00:04:40,080 --> 00:04:41,640 That's all I ask is that you trust me. 74 00:04:42,240 --> 00:04:47,080 The goal right now is just 0 tension in about one minute. 75 00:04:47,080 --> 00:04:48,880 We are going to go into some striders. 76 00:04:49,600 --> 00:04:52,440 So we have four of them coming up. 22nd striders. 77 00:04:52,800 --> 00:05:01,040 I want you to work to about 6 or 7 mph, 9.6 to 11 kilometers per 78 00:05:01,040 --> 00:05:09,920 hour, OK, in about one minute. Staying nice and relaxed. 79 00:05:09,920 --> 00:05:12,240 So we're going again, we're going to go 20 seconds fast, 80 00:05:12,480 --> 00:05:15,960 pull it back, back to this exact pace that we are at for 40 81 00:05:15,960 --> 00:05:21,840 seconds nice and easy in between during these striders. 82 00:05:21,920 --> 00:05:25,800 Again, our effort is going to be like ARPE 6, OK, just quick 83 00:05:25,800 --> 00:05:29,200 confident strides. Not all out heart rate will come 84 00:05:29,200 --> 00:05:33,160 into maybe zone 3, but nothing crazy. 85 00:05:39,440 --> 00:05:42,080 All right, in 20 seconds, we're going to go into our first 86 00:05:42,080 --> 00:05:45,240 strider again. That's anywhere between a six to 87 00:05:45,240 --> 00:05:51,280 seven mph, 9.6 to 11.2 kilometers per hour. 88 00:05:53,280 --> 00:06:02,120 We take off in 54321. Let's go get that treadmill 89 00:06:02,120 --> 00:06:03,400 going. Hopefully you have a nice fast 90 00:06:03,400 --> 00:06:08,240 one that can just hit that pace. For some it might be you're just 91 00:06:08,240 --> 00:06:10,320 touching that pace and you're coming right back down. 92 00:06:10,320 --> 00:06:14,440 That's perfectly OK. We're just trying to work on 93 00:06:14,440 --> 00:06:17,680 that nice leg turnover, waking up the legs, waking up the body 94 00:06:17,680 --> 00:06:24,960 for 321, pull it back, one down, 3 to go again. 95 00:06:24,960 --> 00:06:31,840 We're just making sure that body is warmed up, easing it down in 96 00:06:31,840 --> 00:06:36,520 through the nose, out through the mouth, so this next rider, 97 00:06:36,560 --> 00:06:42,280 maybe you go .3 to .5 faster. Again, we're just easing into 98 00:06:42,280 --> 00:06:46,440 it, knowing we get these 42nd breathers waking things up, 99 00:06:46,440 --> 00:06:48,160 prepping your body for the main set. 100 00:06:48,360 --> 00:06:54,960 This is only a 30 minute run, so why not go all in? 101 00:06:54,960 --> 00:07:01,680 OK, we do have 5 blocks of work. This is still part of the warm 102 00:07:01,680 --> 00:07:05,800 up, you guys. All right, And 321, let's go. 103 00:07:05,800 --> 00:07:10,000 Take off. Pick up that pace a little bit 104 00:07:10,000 --> 00:07:11,640 faster. Turn those legs over. 105 00:07:11,640 --> 00:07:13,720 Tuck those hips under. Relax the shoulders. 106 00:07:13,720 --> 00:07:15,600 Elbows are soft. You got this. 107 00:07:17,800 --> 00:07:23,920 Yeah, yeah, yeah, yeah, yeah. 4321, breathe. 108 00:07:23,920 --> 00:07:26,840 Bring it back down. Not until we walk again. 109 00:07:26,840 --> 00:07:32,920 Just settle back into that easy pace, into the nose, out to the 110 00:07:32,920 --> 00:07:35,360 mouth. If all you did today was 111 00:07:35,360 --> 00:07:37,760 striders, you would be improving. 112 00:07:38,160 --> 00:07:41,480 OK, Striders are amazing. I love doing striders as part of 113 00:07:41,480 --> 00:07:44,560 my warm up and as like a finisher. 114 00:07:44,560 --> 00:07:50,600 So a hint why you see them built into the workout so often in 10 115 00:07:50,600 --> 00:07:52,920 seconds. We're taking off for our third 116 00:07:52,920 --> 00:08:00,400 set. Number three of four in 432 one, 117 00:08:00,440 --> 00:08:04,400 let's go #3 a little bit faster, maybe the same stuff to you, 118 00:08:04,400 --> 00:08:09,120 depending how you're feeling. Get it, get it, get it, get it, 119 00:08:09,120 --> 00:08:11,360 come on, another 10 seconds. You're halfway there. 120 00:08:15,800 --> 00:08:20,440 Make it look easy. Make it look graceful for 321 121 00:08:20,480 --> 00:08:25,600 and pull it back these into it. Try not to touch the sides of 122 00:08:25,600 --> 00:08:30,480 the treadmill. We're just getting warmed up and 123 00:08:30,480 --> 00:08:32,520 it's normal for this to feel harder. 124 00:08:33,200 --> 00:08:35,120 OK? I promise you will settle in. 125 00:08:35,120 --> 00:08:39,000 And because you're doing this, it's going to make going into 126 00:08:39,000 --> 00:08:41,600 the builds that much more productive. 127 00:08:42,080 --> 00:08:48,640 All right, in 20 seconds, we have our final block, our final 128 00:08:48,640 --> 00:09:01,040 strider. Keep it up in 5432 One, let's go 129 00:09:01,040 --> 00:09:03,360 last one. Prove yourself right. 130 00:09:03,680 --> 00:09:07,440 Have fun with this one knowing you get a 42nd breather before 131 00:09:07,440 --> 00:09:11,840 we go into our first block of work. 10 more seconds. 132 00:09:11,840 --> 00:09:22,890 Let's go 3, two and one. Recover. 133 00:09:23,210 --> 00:09:32,080 Let that heart come back down. All right, so while we're at 134 00:09:32,080 --> 00:09:34,480 this pace, we're into black one, OK? 135 00:09:34,800 --> 00:09:39,360 We should be at an RPE of five. We're going to do a controlled 136 00:09:39,440 --> 00:09:44,760 build for building towards tempo over the next 4 minutes, OK? 137 00:09:44,760 --> 00:09:48,240 So every minute we're going to get a little bit faster, but 138 00:09:48,240 --> 00:09:52,280 nothing crazy, OK? I want your heart rate to climb 139 00:09:52,960 --> 00:10:01,440 to a high zone 3. So if you are at say 5 point O, 140 00:10:01,880 --> 00:10:08,880 let's go to 5.5. Let's add .5 to our speed. 141 00:10:09,200 --> 00:10:18,400 OK, if you're at 8.8, let's move that up again and we are going 142 00:10:18,400 --> 00:10:25,480 to work to 6 1/2 mile further. That's 10.4 kilometers per hour. 143 00:10:25,720 --> 00:10:30,080 So again, settling into a rhythm here, Tempo's that sweet spot 144 00:10:30,240 --> 00:10:32,840 where we're working, but it's still in control. 145 00:10:34,720 --> 00:10:41,000 Think of this as your first rung of the endurance ladder. 146 00:10:43,880 --> 00:10:47,280 We're just slowly building, but still kind of settling from 147 00:10:47,880 --> 00:10:54,800 those striders. All right, let's bump that pace 148 00:10:54,800 --> 00:10:59,320 up here again, Point 5.3 a little bit faster than where we 149 00:10:59,320 --> 00:11:00,200 were. Keep it going. 150 00:11:00,880 --> 00:11:11,830 Nice drive, you guys 2 minutes in, over 2 minutes, less than 151 00:11:11,830 --> 00:11:15,510 two minutes to go. And again, we're just building, 152 00:11:15,910 --> 00:11:23,190 just building, still staying aerobic, knowing we have four 153 00:11:23,310 --> 00:11:25,630 more blocks of work. But again, we are already like 154 00:11:25,630 --> 00:11:28,390 over 10 minutes into this run. You guys are doing amazing. 155 00:11:29,350 --> 00:11:37,040 You feel good, you feel great. Keeping those shoulders nice and 156 00:11:37,040 --> 00:11:39,760 relaxed. Chin is neutral, looking ahead, 157 00:11:40,480 --> 00:11:43,400 relaxing your jaw, engaging the core, driving those knees 158 00:11:43,400 --> 00:11:47,320 forward. I was running next to another 159 00:11:47,320 --> 00:11:52,400 athlete at the gym and she knows I'm a running coach and she's 160 00:11:52,400 --> 00:11:55,240 like, I love it when you're next to me because we constantly can 161 00:11:56,360 --> 00:11:58,800 give me little tips. And I was like, OK, good. 162 00:11:58,800 --> 00:12:02,000 I'm knowing that, you know, I'm never going to correct somebody 163 00:12:02,960 --> 00:12:04,280 if they don't want to be corrected. 164 00:12:04,520 --> 00:12:06,800 All right, let's pick up that pace a little bit more. 165 00:12:06,800 --> 00:12:09,920 Nothing crazy, just a little bit more because you can let that 166 00:12:09,920 --> 00:12:14,400 treadmill do the run for you. And I was just, she was super 167 00:12:14,400 --> 00:12:16,920 tensed in her shoulders and I see it a lot. 168 00:12:17,400 --> 00:12:19,560 And she runs with her upper body real strong. 169 00:12:19,560 --> 00:12:21,520 And I was like, just relax, make it look easy. 170 00:12:21,920 --> 00:12:25,160 So that's your cue as well. OK, Relax that upper body, make 171 00:12:25,160 --> 00:12:28,000 it look easy. Let those hips do the work. 172 00:12:28,320 --> 00:12:33,360 Engage those glutes, keep that core engaged. 173 00:12:35,960 --> 00:12:38,680 If you are training at a gym or you have a mirror in front of 174 00:12:38,680 --> 00:12:43,600 you, use those mirrors OK? I also always encourage you to 175 00:12:43,880 --> 00:12:47,360 record yourself and if you do record yourself, please send me 176 00:12:47,360 --> 00:12:50,800 some video. I would love to give you some 177 00:12:50,800 --> 00:12:55,520 tip, tip, feedback and tidbits to improve your running. 178 00:12:56,720 --> 00:12:59,080 But from here, Are you ready for the next bit? 179 00:13:01,000 --> 00:13:05,520 OK, I want you to push that speed from to about 6.7 to 7.3 180 00:13:05,520 --> 00:13:12,000 mph, a little bit faster. That's 10.8 to 11.7 kilometers 181 00:13:12,320 --> 00:13:17,440 per hour, AKA and RP of seven K, our heart rate. 182 00:13:17,520 --> 00:13:20,800 We are right around a zone 3, maybe tapping into that 183 00:13:20,800 --> 00:13:24,320 threshold. We're going to be here for 3 184 00:13:24,320 --> 00:13:27,680 minutes. You're welcome. 185 00:13:28,520 --> 00:13:30,480 We're going to get, we're going to work for three minutes. 186 00:13:30,480 --> 00:13:32,320 We're going to settle for one minute. 187 00:13:32,320 --> 00:13:33,440 We're going to pull back that feed. 188 00:13:33,440 --> 00:13:37,040 So now we are again. Now we're we're tapping into 189 00:13:37,040 --> 00:13:39,080 that threshold. This is uncomfortable and you 190 00:13:39,080 --> 00:13:43,440 might not like me very much, but you will in about two minutes, 191 00:13:43,520 --> 00:13:45,760 OK? Just know that you are strong, 192 00:13:45,760 --> 00:13:49,920 you're steady. This is that moment where you 193 00:13:49,920 --> 00:13:52,120 need to remind yourself why you're training. 194 00:13:52,680 --> 00:13:55,880 OK, Maybe if you don't have anything on the calendar, you're 195 00:13:55,880 --> 00:13:59,000 training for fun. OK, you're training because you 196 00:13:59,000 --> 00:14:02,960 are fit, you're doing the things, you're getting out of 197 00:14:02,960 --> 00:14:06,880 your comfort zone. Keep going. 198 00:14:06,880 --> 00:14:10,320 You have two more minutes. Hang on to this feeling. 199 00:14:10,360 --> 00:14:16,320 Trust the process. You're doing amazing while your 200 00:14:16,640 --> 00:14:18,840 oxygen maybe not be coming into your brain. 201 00:14:19,920 --> 00:14:21,720 We need to think about those 4 ox again. 202 00:14:22,200 --> 00:14:28,120 Fun, fitness, financial and family, these are the anchors 203 00:14:28,120 --> 00:14:30,680 that are going to keep you grounded when life gets a little 204 00:14:30,680 --> 00:14:35,880 chaotic again. After these 3 minutes, we are 205 00:14:35,880 --> 00:14:38,280 going to settle it down to five mph. 206 00:14:38,280 --> 00:14:41,440 That's 8 kilometers per hour for one minute. 207 00:14:42,160 --> 00:14:45,680 So know that you're going to get a breather. 208 00:14:49,120 --> 00:14:51,680 However, we're not getting, we're not walking, OK? 209 00:14:53,080 --> 00:14:54,560 Trust me. Do you trust me? 210 00:14:54,680 --> 00:14:58,320 You can do this. You got this, You got this. 211 00:14:58,320 --> 00:15:03,680 You were strong. We have one more minute to go 212 00:15:04,040 --> 00:15:07,680 before we get that little little breather In through the nose, 213 00:15:07,880 --> 00:15:11,960 out through the mouth, in through the nose, out through 214 00:15:11,960 --> 00:15:18,000 the mouth. Come on, you got this. 45 215 00:15:18,000 --> 00:15:19,600 seconds. Hang on to it. 216 00:15:20,520 --> 00:15:24,720 So thinking about the four FS, I will share some of mine with you 217 00:15:25,920 --> 00:15:28,560 once you once we get into that recovery, once you get into that 218 00:15:28,560 --> 00:15:31,080 cooldown or just, you know, give you some ideas. 219 00:15:31,080 --> 00:15:34,800 Obviously mine might be very different being that I'm a run 220 00:15:34,800 --> 00:15:39,960 coach, fitness coach, but I think we can both agree that 221 00:15:40,040 --> 00:15:42,280 running is very much a part of us now. 222 00:15:42,880 --> 00:15:45,400 We live for it. We are better humans for it. 223 00:15:46,040 --> 00:15:50,040 So having some kind of fitness goal, maybe it that also aligns 224 00:15:50,040 --> 00:15:52,680 with your fun goal, right? 10 more seconds, you guys, you 225 00:15:52,680 --> 00:15:55,080 can do this. Come on, all the way through, 226 00:15:56,360 --> 00:15:58,240 you can hit that five point O button. 227 00:15:58,400 --> 00:16:05,520 That eight point O button in 321. 228 00:16:05,800 --> 00:16:08,360 Awesome work. OK, so we're back to that warm 229 00:16:08,360 --> 00:16:10,280 up pace. We're not walking. 230 00:16:11,360 --> 00:16:13,560 Trust that that heart rate's going to fall. 231 00:16:13,560 --> 00:16:15,520 Don't fully disengage right here. 232 00:16:15,920 --> 00:16:21,720 Recover, but stay in it. At one point in my running 233 00:16:22,520 --> 00:16:26,000 career, this would be. I'd be walking, OK. 234 00:16:26,000 --> 00:16:29,960 I'd be like, Nope, I'm done. I I I went too hard and now I 235 00:16:29,960 --> 00:16:32,720 can't recover. I went over above and beyond. 236 00:16:33,280 --> 00:16:34,760 But that wasn't you. Not today. 237 00:16:35,640 --> 00:16:38,200 You're enjoying this moment. OK, The heart rate's settling. 238 00:16:38,640 --> 00:16:40,240 You got this. Got this. 239 00:16:41,160 --> 00:16:43,880 All right, Next up, we got some switch UPS. 240 00:16:43,880 --> 00:16:47,240 We're going 60 seconds fast, 60 seconds moderate. 241 00:16:48,160 --> 00:16:55,680 Five times in 10 seconds. When I say fast, I want faster 242 00:16:55,680 --> 00:16:58,320 than you have gone all day. That could be .1 faster. 243 00:16:58,320 --> 00:17:04,000 That could be .2 faster in 321. Let's go fast anywhere between 7 244 00:17:04,000 --> 00:17:08,440 point O to 8 point O, 11 to 13 kilometers. 245 00:17:09,599 --> 00:17:14,200 Let's get there. We are in it RPE 7 1/2 heart 246 00:17:14,200 --> 00:17:16,079 rate. We're at that threshold mid zone 247 00:17:16,079 --> 00:17:20,359 4. We're working AKA one minute on 248 00:17:20,800 --> 00:17:24,280 and then we're going to bring it back to that moderate speed, 249 00:17:24,280 --> 00:17:30,800 anywhere between 5 to 6 miles an hour, 8 to 10 kilometers, OK, 30 250 00:17:30,800 --> 00:17:31,840 seconds. We're cruising. 251 00:17:33,000 --> 00:17:36,560 I know she's crazy today. It's because I care. 252 00:17:36,560 --> 00:17:40,320 It's because I love you and I know you'll be so happy when 253 00:17:40,320 --> 00:17:43,120 it's done and over with. We're being efficient. 254 00:17:43,120 --> 00:17:45,480 We're being incredible. Everybody. 255 00:17:45,480 --> 00:17:49,200 If you're at the gym, they are like, wow, she's amazing, He's 256 00:17:49,200 --> 00:17:51,360 amazing. What is in their ears that's 257 00:17:51,360 --> 00:17:55,600 getting them to do these kind of paces and they're unbelievable 258 00:17:55,800 --> 00:18:02,480 For 4321, settle in, but don't disengage. 259 00:18:04,240 --> 00:18:08,040 Pull that speed back. Keep the jog, keep it a nice 260 00:18:08,040 --> 00:18:11,720 slow jog, whatever it is. I know, I know, I know. 261 00:18:12,600 --> 00:18:15,720 Again, we're not sprinting on these hard intervals, but we're 262 00:18:15,720 --> 00:18:16,800 working. OK. 263 00:18:17,680 --> 00:18:23,400 You got it. That was one down, only four to 264 00:18:23,400 --> 00:18:25,680 go. Love you. 265 00:18:28,920 --> 00:18:32,400 You're doing amazing. You're crushing it. 266 00:18:35,080 --> 00:18:37,560 Enjoy each minute for what they are. 267 00:18:40,560 --> 00:18:43,160 And then when I were, when in doubt, don't think, just do. 268 00:18:43,160 --> 00:18:44,640 OK? The good news about this 269 00:18:44,640 --> 00:18:47,240 interval is we're doing the exact same paces that we did 270 00:18:47,240 --> 00:18:50,120 prior, OK? Nothing faster, nothing slower. 271 00:18:51,440 --> 00:18:55,800 In 10 seconds, we go back to that RPE of seven and a half, 272 00:18:55,800 --> 00:19:00,920 find that threshold in 321. Let's get there one minute. 273 00:19:01,520 --> 00:19:03,200 Again. This could be anywhere between 7 274 00:19:03,200 --> 00:19:08,120 to 8 mile per hour, 11 to 13 kilometers, maybe faster, maybe 275 00:19:08,120 --> 00:19:10,160 slower. Yeah, yeah, yeah. 276 00:19:13,920 --> 00:19:17,920 You know, somebody commented on my one of my episodes and they 277 00:19:17,920 --> 00:19:19,600 said you say, yeah, yeah, yeah, too much. 278 00:19:20,400 --> 00:19:23,160 And I was like, Dang, I keep doing it, so I'm going to work 279 00:19:23,160 --> 00:19:29,480 on it. Maybe you guys like it. 30 280 00:19:29,480 --> 00:19:32,160 seconds. Let's go find that rhythm. 281 00:19:33,560 --> 00:19:36,760 I want you to think of this work as as like waves. 282 00:19:36,760 --> 00:19:39,200 You're pushing, you're settling. You're pushing, you're settling, 283 00:19:39,920 --> 00:19:44,000 just like in life, OK, We have bursts of intensity followed by 284 00:19:44,320 --> 00:19:48,640 some nice grounding moments. Settle in in 10 seconds. 285 00:19:48,640 --> 00:19:52,880 We get to pull back. Keep it up you guys in through 286 00:19:52,880 --> 00:20:00,320 the nose, out through the mouth and make it look easy for 54321, 287 00:20:00,480 --> 00:20:04,560 settle back again. We're not slow dog find 288 00:20:04,560 --> 00:20:07,600 recovery, but we're still we're still running. 289 00:20:08,000 --> 00:20:14,800 We're still running. We're settling in through the 290 00:20:14,800 --> 00:20:19,480 nose, out to the mouth. We got one more to go, one more 291 00:20:19,480 --> 00:20:24,320 to go, one more to go. Maybe I've said five, one more. 292 00:20:24,360 --> 00:20:25,920 That's it. That's all I want from you. 293 00:20:26,680 --> 00:20:29,120 We're moving into Block 4 coming up. 294 00:20:29,240 --> 00:20:32,120 It's only one minute. Don't worry about it yet because 295 00:20:32,120 --> 00:20:36,400 in 30 seconds we're going back to that same pace we just did 296 00:20:36,400 --> 00:20:39,280 for one minute. Push and go, push and go. 297 00:20:43,160 --> 00:20:45,400 Just knowing I told you this was a ladder. 298 00:20:46,200 --> 00:20:48,480 We're nearing the top of that ladder and we're going to get 299 00:20:48,480 --> 00:20:50,960 ready to come down in 10 seconds. 300 00:20:50,960 --> 00:21:01,080 We're going back up to that little burst and 54321 take off. 301 00:21:01,080 --> 00:21:03,000 Get to that speed. Own it. 302 00:21:05,160 --> 00:21:08,840 Own it because you can, because you are strong, because you are 303 00:21:08,840 --> 00:21:13,120 capable. January 1st is not here. 304 00:21:13,120 --> 00:21:19,800 Right now we're focusing on consistency, on showing up and 305 00:21:19,800 --> 00:21:24,600 having fun, being grounded and doing hard things. 306 00:21:25,200 --> 00:21:30,280 Keep it up you guys, you're halfway there. 307 00:21:30,280 --> 00:21:35,840 Keep it up. Tuck those hips under, drive 308 00:21:35,840 --> 00:21:38,040 those knees, stay on that midfoot. 309 00:21:38,560 --> 00:21:41,280 If you if you do have access to your cadence or you have a 310 00:21:41,280 --> 00:21:49,760 metronome set up, hey, I want to that number over 170, 10 311 00:21:49,760 --> 00:22:01,440 seconds, we get to pull back, 321, pull back. 312 00:22:01,440 --> 00:22:06,360 There we go. OK, breathe, breathe, breathe. 313 00:22:08,560 --> 00:22:12,000 This next block, I'm calling it your commitment minute. 314 00:22:13,040 --> 00:22:14,920 It's one minute. I want you to commit. 315 00:22:14,920 --> 00:22:17,360 This is the fastest minute we are going to do. 316 00:22:17,360 --> 00:22:20,440 You are going to be at for the day and then we are descending 317 00:22:20,440 --> 00:22:22,800 down. One minute out. 318 00:22:22,800 --> 00:22:26,880 PE is going to be 8 heart rate. We are in zone 4. 319 00:22:26,880 --> 00:22:30,080 We are working. So speeds anywhere between 7 1/2 320 00:22:30,080 --> 00:22:35,600 to 8 1/2 + 12 to 14 plus kilometers. 321 00:22:36,080 --> 00:22:37,480 One minute, though. OK. 322 00:22:40,880 --> 00:22:45,240 And then we are going to gradually descend and cool it 323 00:22:45,240 --> 00:22:46,560 down. All right? 324 00:22:47,360 --> 00:22:49,600 Can you do this? I know you can. 325 00:22:50,080 --> 00:22:54,360 One minute to prove that you are strong, you are well warmed up. 326 00:22:55,760 --> 00:22:57,960 Put that big smile on your face. We take off in three. 327 00:22:58,360 --> 00:23:00,040 In two. One. 328 00:23:00,080 --> 00:23:02,720 Let's work. Let's work. 329 00:23:04,240 --> 00:23:05,960 I feel like I'm being really kind to you. 330 00:23:06,720 --> 00:23:09,600 Yesterday I was doing some intervals and I was hitting some 331 00:23:09,600 --> 00:23:11,800 12 point. I was on the treadmill, OK. 332 00:23:12,040 --> 00:23:15,240 I don't even know what that is in kilometers, but I was running 333 00:23:15,240 --> 00:23:18,400 fast and I felt good and it was fun. 334 00:23:18,840 --> 00:23:20,880 And people are asking me what are you training for? 335 00:23:20,880 --> 00:23:25,520 And I was like life. That's what I want to see from 336 00:23:25,520 --> 00:23:30,480 you because you are strong. Have some fun, but do it with 337 00:23:30,480 --> 00:23:33,480 control. Get out of your comfort zone. 338 00:23:34,240 --> 00:23:37,720 I know it's been over 22 minutes that you've been running. 339 00:23:38,240 --> 00:23:40,960 Keep running. That's nothing in the in the 340 00:23:40,960 --> 00:23:45,040 grand scheme of things and what your vision is for 2026. 341 00:23:45,560 --> 00:23:49,520 You're strong, you're consistent, you're balanced. 342 00:23:50,000 --> 00:23:53,000 Run towards the unknown. Keep it up. 343 00:23:53,000 --> 00:24:01,280 Let's go. Come on, let's 432 one. 344 00:24:01,520 --> 00:24:03,960 Awesome, awesome, awesome, beautiful. 345 00:24:04,600 --> 00:24:07,280 Now we get to bring things down with intention. 346 00:24:08,520 --> 00:24:17,000 OK, let's drop that pace down to six mph, less than 10, maybe 9.5 347 00:24:17,000 --> 00:24:20,760 kilometers. We are still jogging, OK, we are 348 00:24:20,840 --> 00:24:22,000 still running. Let's be honest. 349 00:24:23,680 --> 00:24:28,720 And we are going to work over the next 3-4 minutes, bringing 350 00:24:28,720 --> 00:24:33,960 our pace down to about 4.5 to 7.24 point, 5 miles an hour, 7.2 351 00:24:33,960 --> 00:24:37,280 kilometers. OK, right now we're hanging 352 00:24:37,280 --> 00:24:40,480 around A6. We're going to every minute 353 00:24:40,480 --> 00:24:44,800 bring it down a little bit slower and descend this ladder. 354 00:24:46,080 --> 00:24:48,480 Let your body release that effort. 355 00:24:49,240 --> 00:24:53,000 You've done the work. Easy to just want to walk and 356 00:24:53,000 --> 00:24:56,080 recover right now. But this still kind of hurts, 357 00:24:56,080 --> 00:24:59,160 right? Nah, you got this. 358 00:24:59,440 --> 00:25:01,880 You got this. All right, take off another half 359 00:25:03,000 --> 00:25:09,200 .5 speed, slowing it down to an RPE 5, letting that heart rate 360 00:25:09,200 --> 00:25:12,840 drop. But we're still working. 361 00:25:13,080 --> 00:25:16,040 You're welcome. Yeah, yeah, yeah. 362 00:25:16,920 --> 00:25:20,360 Shoot, I said it again. It's my, like, nervous. 363 00:25:20,680 --> 00:25:26,280 It's just my cheerleader. I mean, let your breath settle, 364 00:25:26,280 --> 00:25:29,920 feel your heart rate dropping. This is where the training sinks 365 00:25:29,920 --> 00:25:33,760 in. Just kind of reflect how well, 366 00:25:33,800 --> 00:25:36,360 how did that feel? Could you have gotten more for 367 00:25:36,360 --> 00:25:39,120 my paces that I told you too easy on you? 368 00:25:40,680 --> 00:25:42,160 Did you go too hard? You get a little too 369 00:25:42,160 --> 00:25:44,880 uncomfortable? Did you have to walk at all 370 00:25:44,880 --> 00:25:50,280 today? Now that we are bracing for that 371 00:25:50,280 --> 00:25:53,440 cool down, the recovery, the calm, let that confidence come 372 00:25:53,440 --> 00:25:56,240 back no matter what happened today. 373 00:25:56,240 --> 00:26:00,360 And then over these last 25 minutes, be proud of yourself. 374 00:26:00,440 --> 00:26:02,400 I hope you can feel the sweat driven. 375 00:26:02,400 --> 00:26:05,600 I hope you have a water bottle, some electrolytes in front of 376 00:26:05,600 --> 00:26:10,320 you and a towel. But like I said in the in the in 377 00:26:10,320 --> 00:26:14,600 the warm up, I want you to go and check out our new podcast, 378 00:26:14,600 --> 00:26:17,880 the endurance balance. We actually even have it on 379 00:26:17,880 --> 00:26:23,680 YouTube, which I don't know how I feel about video yet, but it's 380 00:26:24,040 --> 00:26:28,280 it coincides with everything I feel about this workout. 381 00:26:28,440 --> 00:26:30,840 Again, If you're ever just out on your long run or you just 382 00:26:30,840 --> 00:26:33,640 want some more voices in your head to tell you to do hard 383 00:26:33,640 --> 00:26:37,280 things, go check it out. Every episode is designed to 384 00:26:37,280 --> 00:26:41,720 help you train hard without losing the balance in life that 385 00:26:41,760 --> 00:26:44,160 actually makes you feel whole time. 386 00:26:46,080 --> 00:26:49,120 It's the same energy that you've brought into this run today, 387 00:26:49,120 --> 00:26:51,360 intentional, grounded, and focusful. 388 00:26:52,600 --> 00:26:59,480 I'm so proud of you. So going back to those 4S, Are 389 00:26:59,480 --> 00:27:02,040 you ready for me to share some of my goals with you? 390 00:27:02,720 --> 00:27:13,440 Some of my personal fun goals? So a lot of a lot of times and I 391 00:27:13,440 --> 00:27:15,080 it's this is going to be a hard one actually. 392 00:27:15,080 --> 00:27:19,360 I'm not going to lie, I really want to run a race purely for 393 00:27:19,360 --> 00:27:24,520 joy. No time, no watch, maybe a 394 00:27:24,520 --> 00:27:27,760 watch, we'll see, but do something maybe like a trail 395 00:27:27,760 --> 00:27:34,160 half or travel on a vacation and do a 10K or maybe do a themed 396 00:27:34,160 --> 00:27:36,000 race. Just again, I'm spitting things 397 00:27:36,000 --> 00:27:38,320 out. I'm writing these down as I go, 398 00:27:40,960 --> 00:27:46,960 creating a play day where one day in my training again, I do, 399 00:27:47,640 --> 00:27:50,880 just not structured training for once. 400 00:27:51,400 --> 00:27:57,880 All right, maybe, maybe I do a video recording while I'm on the 401 00:27:57,880 --> 00:28:02,520 treadmill running with you and, and who knows, there we go 402 00:28:02,520 --> 00:28:06,240 again, speaking things out loud while you guys are again bring 403 00:28:06,240 --> 00:28:08,800 that pace down a little bit more, slowing it down. 404 00:28:08,800 --> 00:28:16,040 Maybe you are into a walk. Totally cool building an annual 405 00:28:16,040 --> 00:28:19,520 or quarterly adventure day. So doing like going on a hike or 406 00:28:19,520 --> 00:28:22,360 a long run and I call it a destination run somewhere where 407 00:28:22,360 --> 00:28:27,840 I haven't run before a movement day purely because it just fills 408 00:28:27,840 --> 00:28:30,840 your cup. I, I just, we recently just got 409 00:28:30,840 --> 00:28:36,000 back from Tennessee and we went and hiked some waterfalls and 410 00:28:36,000 --> 00:28:40,320 it's just such a treat to get out of your normal, you know, 411 00:28:40,560 --> 00:28:48,000 location, get out of New Jersey. For me, say yes to new 412 00:28:48,000 --> 00:28:51,720 experiences that mix both movement and creative 413 00:28:52,080 --> 00:28:54,720 creativity. So for me, it might be hosting a 414 00:28:54,720 --> 00:29:00,800 live run class, maybe a group treadmill event or a podcast and 415 00:29:00,800 --> 00:29:02,040 a workout collab. I don't know. 416 00:29:02,680 --> 00:29:07,640 But just having some fun building running. 417 00:29:10,360 --> 00:29:13,440 This is I want to build like some heart rate intelligence and 418 00:29:13,440 --> 00:29:19,400 balance some fitness goals. OK, so I I want to run a strong 419 00:29:19,400 --> 00:29:22,720 aerobic race. You guys, I have high rocks set 420 00:29:22,720 --> 00:29:27,600 on on my 2026 calendar. I think a few podcasts ago I 421 00:29:27,600 --> 00:29:29,520 said I would never do 1 and here I am. 422 00:29:29,840 --> 00:29:31,880 I've officially gotten my certification. 423 00:29:32,720 --> 00:29:37,520 I'm coaching it at the gym, some alpha conditioning classes. 424 00:29:37,760 --> 00:29:40,680 You I've ever taken one highly recommend it. 425 00:29:40,680 --> 00:29:44,840 But I've been such the I keep my strength, my strength, my run, 426 00:29:44,840 --> 00:29:47,400 my runs. And here I am merging, doing 427 00:29:47,400 --> 00:29:51,280 conditioning work and it's hard and I am sore. 428 00:29:51,320 --> 00:29:55,080 And this is me telling you to do things that are out of your 429 00:29:55,080 --> 00:30:02,360 comfort zone. I love me some good structured 430 00:30:02,360 --> 00:30:05,920 training blocks, keeping those going. 431 00:30:08,120 --> 00:30:13,360 I want to have a good zone toothpaste that I'm proud of. 432 00:30:14,240 --> 00:30:20,240 All right, so I look back, my gosh, 10 years ago, my Zone 433 00:30:20,240 --> 00:30:25,120 toothpaste was so slow. And now I, I mean, I mean, I 434 00:30:25,120 --> 00:30:27,240 should be proud of my zone toothpaste for now, but now I'm 435 00:30:27,240 --> 00:30:30,560 in this, I want to push and in order to make your zone 436 00:30:30,560 --> 00:30:34,280 toothpaste faster while keeping your heart rate low, right? 437 00:30:34,280 --> 00:30:36,960 It's all about your heart rate. You need to train faster. 438 00:30:36,960 --> 00:30:39,880 We need to work those VO2 works. We need to do that speed work. 439 00:30:39,880 --> 00:30:43,000 We need to do that interval, we need to do that long distance 440 00:30:43,000 --> 00:30:46,160 work. And that's where speed work 441 00:30:46,160 --> 00:30:49,720 comes in and that's where the treadmill is. 442 00:30:51,320 --> 00:30:54,160 Treadmill can be awesome for that, along with my uphill, 443 00:30:54,640 --> 00:30:59,480 uphill climbs. Keeping strength sessions 444 00:30:59,520 --> 00:31:03,600 minimum 2 * a week. All right, some financial stuff. 445 00:31:03,600 --> 00:31:05,880 You guys really want to know what my financial goals are. 446 00:31:05,880 --> 00:31:11,080 I don't know. So again, to increase my podcast 447 00:31:11,080 --> 00:31:15,640 views, OK, I love I love the fact if I can get more 448 00:31:16,040 --> 00:31:18,360 listeners, that means I have more people falling in love with 449 00:31:18,360 --> 00:31:22,480 running and I'm and more people are getting healthier. 450 00:31:23,000 --> 00:31:29,040 All right, so finding more people to this podcast is a huge 451 00:31:29,040 --> 00:31:33,800 goal of mine. I would love, love, love to put 452 00:31:33,800 --> 00:31:37,160 out one episode a week and I've been doing every other week. 453 00:31:37,160 --> 00:31:41,160 So again, I think you guys all really love that one sneak 454 00:31:41,640 --> 00:31:45,720 saying stuff out loud, right? Potentially launching a 455 00:31:45,720 --> 00:31:48,280 treadmill audio program, a run series. 456 00:31:48,440 --> 00:31:51,200 Again, I think I in the beginning I had like a Monday, 457 00:31:51,200 --> 00:31:54,680 Tuesday, Wednesday, maybe I actually put out like some 458 00:31:54,680 --> 00:31:57,720 programming for you guys. What do you think about that? 459 00:31:59,840 --> 00:32:04,280 I'm doing some just treadmill guides, some digital courses, 460 00:32:05,800 --> 00:32:10,200 things that just bring me joy. All right, going on to family. 461 00:32:11,120 --> 00:32:15,680 Oh gosh, you guys, you know me. I'm a Mama for we are pretty 462 00:32:15,680 --> 00:32:19,920 tight for knit family. But I will say I can get real. 463 00:32:20,320 --> 00:32:23,320 You know, when I'm checking in on athletes, I could get really 464 00:32:23,320 --> 00:32:25,680 deep on our scrolling. I'm sure we're all guilty of 465 00:32:25,680 --> 00:32:30,640 that kind of stuff, but your energy is best when your people 466 00:32:30,640 --> 00:32:34,320 feel supported and when you give yourself room to be both athlete 467 00:32:34,400 --> 00:32:38,920 and human. OK, so making sure I fill my own 468 00:32:38,920 --> 00:32:43,880 cup, but I would love to just have, you know, Sunday 469 00:32:43,880 --> 00:32:49,040 breakfast, our evening walks, taking the dog, no phone dinner 470 00:32:49,040 --> 00:32:54,400 night, things like that. Dedicated, just no technology 471 00:32:54,400 --> 00:32:57,720 days once a month. No, you know all the things and 472 00:32:57,720 --> 00:33:03,960 we're just playing, moving, having conversations, reading a 473 00:33:03,960 --> 00:33:05,920 book. Gosh, you guys, that's one thing 474 00:33:05,920 --> 00:33:09,520 I will say I don't know about you guys, but have you listened 475 00:33:09,520 --> 00:33:12,200 to read the fourth winged 4th winged? 476 00:33:12,200 --> 00:33:16,200 Is that what it's called? We had a 13 hour. 477 00:33:17,040 --> 00:33:18,800 If you guys are not in your walk right now, you should be. 478 00:33:19,120 --> 00:33:21,920 We are cooling down. This is a little extended bonus 479 00:33:21,920 --> 00:33:24,240 episode, right? Your bonus bonus content right 480 00:33:24,240 --> 00:33:27,000 here. I'm just I'm just spew in right 481 00:33:27,000 --> 00:33:28,200 now. So if you want to end this 482 00:33:28,200 --> 00:33:29,720 workout, you're more than welcome to. 483 00:33:32,280 --> 00:33:38,600 But if you have listened to the 4th wing now I'm on iron fire, 484 00:33:38,600 --> 00:33:41,320 iron iron. I can't remember the book 2 of 485 00:33:41,320 --> 00:33:46,000 the three book series. My best when I tell people about 486 00:33:46,000 --> 00:33:49,760 this book, it's a combination. Correct me if I'm wrong. 487 00:33:49,960 --> 00:33:52,040 Hunger Games meets Game of Thrones. 488 00:33:53,000 --> 00:33:54,920 How do you think? How did I how did I describe 489 00:33:54,920 --> 00:33:59,720 that? That book got me through driving 490 00:33:59,720 --> 00:34:02,320 13 hours to Tennessee this past week. 491 00:34:02,320 --> 00:34:07,560 So highly recommend you again, just read a book, listen to a 492 00:34:07,560 --> 00:34:11,320 book, do something that's just brings you joy. 493 00:34:11,320 --> 00:34:15,000 I I just can't put it down. I just want to keep listening to 494 00:34:15,000 --> 00:34:18,440 it. But having just good healthy 495 00:34:18,440 --> 00:34:21,520 band boundaries, we actually do a pretty decent job of that. 496 00:34:23,320 --> 00:34:28,480 But we can sometimes you just need to be re, you know, re 497 00:34:28,480 --> 00:34:34,120 round round up planning more family trips. 498 00:34:34,600 --> 00:34:39,920 All right, I love me some good hikes, some destination run, 499 00:34:39,920 --> 00:34:44,480 some going to the zoo. That's that's great one right 500 00:34:44,480 --> 00:34:48,120 there. All right, so with that. 501 00:34:48,239 --> 00:34:50,480 All right, you guys slow it down even more. 502 00:34:52,800 --> 00:34:55,520 You crushed it over 30 minutes of movement today. 503 00:34:55,520 --> 00:34:59,400 You moved your bodies. You are amazing and I cannot 504 00:34:59,400 --> 00:35:02,680 wait to see you. Until next time, have a great 505 00:35:02,760 --> 00:35:04,040 rest of your day. Evening. 506 00:35:04,040 --> 00:35:05,680 Morning. Cheers to you. 507 00:35:05,720 --> 00:35:07,120 I love you and I mean it.