Welcome to today's run 45 minutes to sharpen your speed,
dial in your 10K pace, and leave you feeling strong and
confident. I want you to take this first
minute to get your life together, check the
surroundings, double knot your shoelaces and put that smile on
your face. I'm your coach, Alicia, and
today's workout is all about finding that sweet spot.
Fast but sustainable. We're going to warm up.
We're going to hit some striders to wake up your legs.
Then we're going to work through race pace intervals that lock in
your rhythm. We're going to finish feeling
ready to crush your next 10K or any race that asks you to hold
strong for miles or kilometers at a time.
Are you ready? OK, in five seconds we're going
to get into our 10 minute warm up in 321.
Go ahead and start your watch. 10 minutes on the clock.
Easy running, conversational pace.
Maybe you are walking. This 10 minutes is for you to
warm up. You should be able to tell me
what you had for breakfast without gasping for air.
Use this time to settle in, check your posture and scan your
body while your shoulder is relaxed.
Are your arms swinging naturally?
Are your eyes forward? Think tall and light.
Imagine the start line of your race just up ahead, but you're
holding back knowing the best is yet to come.
Breathe, smile, blow in, smell the roses, blow out the candles.
You got this, you guys. I'm so excited for this workout.
But first, I want to dedicate this run to my dear friend and
athlete Lucia, who is in the middle of her half marathon
training block. She doesn't know this yet, but
she actually has this workout scheduled on her calendar next
week. And she's going to be so excited
when I tell her that she gets to listen to this run versus just
do it according to her watch. Fun thing about training with me
is I get to chit chat with you regularly.
Anyways, let's take a look at the work ahead.
OK, so like I said, we are warming up right now.
We're going to do 4 striders just to kind of get that leg
turnover, really engage, make sure we're completely warmed up
and we got some zone for work. That 10K pace, that hard hard,
but it's not full on Sprint, obviously 4 minutes and two
minutes recovery. There's only four.
So I feel like as a mental state you can do 4/4 is 4 is doable. 4
is not 8, right? Smile, relax, breathe.
We're going to just take 11 stake at it at a time.
Don't overthink this workout and don't overstart.
A lot of feedback I've been getting is Yep, I started too
hot, I went in too hot and then I, I bonked, I failed, I slowed
down. We This is why we practice
right? But what does that 10K pace feel
like? Well, it's comfortably hard.
Like I said, zone 4. So it's past that threshold,
right? At that threshold, I say you can
keep this effort for 6.2 miles, 10K, but you wouldn't want to
add much more. Your breathing will be quick but
controlled, taking in short phrases, not full sentences.
Your heart rate, well, it's going to be at that upper
threshold zone again, not a Sprint, but we are working.
So it's right now just kind of enjoy the warm up, right?
Enjoy this moment, be excited, be relaxed, be calm.
Now, one thing that we can't necessarily control is our
terrain. So whether you are out on the
trails right now, you have some hilly terrain, maybe you, maybe
you are on the track, but leaning into what this feels
like. I care about that more than your
specific paces because this is our reality.
It could be in the summer heat. Make sure you're feeling well
often and early. Never want to be doing this type
of run fasted. And if you are, let's just slow
it back. Let's maybe not do this run
today, OK? I'm not going to encourage you
to fail. I want you to succeed now.
This workout will test you. Those two-minute jogging
recoveries are going to feel fast and not like enough work
that is also designed intentionally.
All right, it's going to fly by. We are already halfway through
this warm up, kind of just settle in, start to lean into
the how the body's feeling. Are we feeling starting to feel
warmed up? Take a nice deep breath, exhale.
There you go. I got you.
I'm right here with you. We're going to have a good time.
We're going to feel real fast. We're going to be light on those
feet. We're going to be intentional
today. My goal for you is that each 4
minute interval is consistent. OK, obviously with hills, with
terrain that could change slightly, but that heart rate is
going to stay the same. Again, right now we're in just a
nice conversational pace. Start tuning into your breath.
Deep, steady inhales through the nose, easy exhales through the
mouth. We're about to shift gears soon.
Those striders are on deck. We have 4 of them.
Again, if you are one of my athletes.
Or maybe you are thinking about training for a 10K or a half
marathon. Little teaser there.
This workout will be on that plan.
This is a great, great workout to really fine tune what that
race pace feels like. This is going to be harder than
obviously your marathon, half marathon pace, but that's what
makes you faster. That's what's going to make that
half marathon a little bit easier, knowing you've done work
harder and for longer. The half marathon pace is going
to feel like a breeze. Not that I just tease that I'm
creating a half marathon plan next.
Now I've kind of said it a few times, but here I am putting it
out there. It's coming, stay tuned.
Super pumped about it. But right now we're just
focusing on that warm up, staying nice and relaxed,
shoulders back. Our core is engaged.
Now when I talk about core being engaged, what does that exactly
mean? If I was going to like punch you
in the stomach, how would you react?
Right, You'd engage that core you tuck those hips under.
I remember when I first coming from a gymnastics background, I
was always in a anterior pelvic tilt, so tucking my hips under
it felt very unnatural. But once you get past that,
you'll never look back. I don't have any issues with low
back pain. When I run, I feel stacked.
My shoulders are over my hips, over my knees, over my ankles.
That's where I want you. Light, tall and relaxed.
As if I was pulling a string on your head, lifting you up,
elevating you, making you feel like a feather.
We aren't bricks. Our legs are fresh.
We feel great. You guys are crushing it 7 1/2
minutes in on this 10 minute warm up.
Feel free to either stay jogging, don't try to go any
faster. If you are paying attention to
your heart rate, just kind of take a little peek at it.
Maybe we're in that zone 2, zone 1 heart rate.
I can fix that. The pace that you can zip your
lips up. But I always say, too, sometimes
it's in that first 15 minutes of your workout, it just feels.
Everything feels hard, whether you're walking, running,
jogging, It just feels hard. But suddenly, as we start to
warm up, as our joints become loose, as we get into our
rhythm, that tends to go away. Maybe that means taking a couple
sips of water. Maybe that means walking for 30
seconds and just, OK, yeah, I got this.
That's what the warm up is for. Especially when I'm coaching
athletes, I don't really pay attention to their warm up
because it's so individual. It's not about the number.
It's not about the fact that they had to stop or walk or
pause or watch. I don't.
I really don't care because my goal is ultimately for you guys
to be warmed up. So with that, feel free to take
a few stretches here, slow it down, pick it up, do your thing.
In one minute, we're going to take off into our first of four
32nd Striders. We're going to go 30 seconds on
45 seconds jogging recovery. That's really going to work.
That neuromuscular system. Fire up the legs, fire up the
body, fire up all the systems. We're actually going to try to
hit a couple faster paces than our 10K pace so we know what not
to do in our run today. OK, breathe, breathe, breathe,
breathe. We've got this.
This is fun. Fastest fun. 32nd bursts are a
teaser. I love them.
Again, we are going to kind of gradually accelerate.
We're not just jumping into a full on Sprint in about 30
seconds. We're taking off.
Stay looking ahead, keep that smile on your face, make it look
easy. And through the nose, out
through the knob. Nice drive you guys.
Our warm up is almost complete in 10 seconds.
We are taking off 30 seconds. Strider #1 in 321 begin, 30
seconds on. Let's go for it.
Picking up that pace, trying to hit that 10K pace right here.
OK, so accelerating for 30 seconds.
You got this. Build speed.
Stay light on your feet, relax on your face.
You're halfway through this first Strider.
Enjoy this feeling. Hello legs, hello heart.
Let's go, let's go, let's go for 54321 and jog it out 45 seconds
here too. Just do that jog easy remind you
striders are just those quick accelerations, but not an all
out Sprint. We're kind of hitting that 90%
mark at that halfway point. So again, holding that, then
easing off, smooth, quick turnover, non straining, still
got about 15 seconds truly recover here.
This next one, let's see if we can go a little bit faster,
maybe that 5K effort pace. All right, let's see it in 3/2.
One, let's go second one, think fast arms, quick feet, tall
posture. You're in it for 30 seconds.
Gradually turn those legs over, pick up those feet, drive those
knees, tuck those hips under. Breathe.
We should be hitting into that 5K pace right now.
We're about halfway through looking good, you guys.
Shoulders down and back, driving those elbows back, arms forward
or 4, 321 and recover 45 seconds, 2 down to to go.
You're doing amazing. Don't think too far ahead.
Just focus on right here, right now.
Again, extension of the warm up. We're not searching about.
We're not striving for perfection.
We're just waking the body up, getting the body ready for
what's to come. Yeah, yeah, yeah.
Keep it up in five seconds already.
Just like that, we're taking off.
First reader number 3321, Let's go #3 come on, focus.
Quiet, efficient foot stripes. We're not slamming the ground.
Our toes are going forward. Our knees are driving forward.
We feel fast again, just kind of hitting into that zone 4, maybe
zone 590% effort. Yes, yes, yes.
Amazing work, you guys, you're almost there.
Breathe in through it, out through the nose.
Keep working, keep working. Last 10, nice job.
Nice job all the way through 45432 and jog it out.
OK, relax, breathe in through the nose, out through the mouth.
We have one final strider to go. Enjoy this next 30 seconds
before we lean into our main set again.
Our main set being 4 minutes on 2 minutes recovery. 4 minutes
on, 2 minutes recovery, 15 seconds.
We are taking off for that final strider now.
If you want to go into a mile pace, go for it.
Otherwise, let's just kind of sing.
Stick back with that 10K5K pace. So don't want to overcook you
this early on in 321. Let's work.
Feel a snap of your stride, float it down.
Your core is engaged. Yes, yes, yes.
Already just like that. We are halfway done. 15 seconds
to go finding speed, feeling the life in your body, grateful for
what you have in 321 pulls back. OK, this is I actually just want
you to walk. This is your 45 seconds to take
a little sip of water. Maybe you pop in a little gel, a
little electrolyte, a little bit of carb, nothing.
Make sure it's liquid and simple.
Don't want you having any stomach issues.
Or maybe it's just some good electrolytes in your drink, in
your hydration, a little extra salt.
Wipe that sweat, put that, keep that smile on your face.
Yes, yes, yes. Feeling good, feeling great,
breathing, recovering, getting our mind right. 4 minutes on, 2
minutes recovery. Four times through we got this.
We got this in 15 seconds. We are taking off again. 4
minutes on, 2 minutes to recover, 4 minutes on, 2 minutes
to recover. It's going to feel so good.
It's going to feel so good. 10 seconds.
Keep that mind right? You've done those paces, you've
done faster today, but I want you to settle in 321.
Here we go. 4 minutes on, settle into that zone for 10K pace.
Breathe again. This should feel comfortably
hard, but a pace that you could hold for a 10K but you wouldn't
want to add much more. Your breathing is going to be
quick but controlled. I want you to think of this as
the start of your 10K race. I want you to imagine you're
weaving through the crowd. It's settling into your lane,
resisting the urge to go out too fast.
You are in control. Just focusing on finding rhythm.
Yeah, yeah, yeah. Just like that.
You guys, we are almost to that one minute mark. 3 minutes to go
find your footsteps. This is why we warm up.
This is why we show up. This is why we train
consistently, right? New day.
You're feeling amazing. Got this Smooth, strong and
confident. Come on, keep breathing.
Keep focusing on one foot in front of next.
Again, looking at zone 4, I keep saying zone 4, zone 4.
What is zone four? Well, when we talk about a 5
zone 5 zone training chart, Zone 1 again is that very easy
recovery pace. Zone 2 is our easy
conversational that's like our warm up pace.
Zone 3 is kind of more of that moderate marathon pace.
Zone 4 is hard thresh, tape threshold, lactate threshold
pace. This is that typically your 10K
pace tends to land. And then zone 5 is VO2 Max 5K
pace. This is really hard.
OK, we're staying out of zone 5 today.
You're welcome. All right, you guys, you're
crushing it. We're almost to that 2 1/2
minute mark. I almost said halfway, but we're
only here for 4 minutes, not five.
You're welcome. We're right near that lactic
threshold, though, so it's a fine line depending on your
terrain, depending on how your body's feeling.
All right, That's why there's, again, a range.
It's not a specific number. It's a range.
It's a feeling. OK.
Your breathing is fast. You can only speak in short
sentences. Your legs will accumulate
fatigue if you go longer than a 10K, right?
But right now you're good, you're good.
This is the first interval I like feel good.
We have less than a minute to go before we go into that 2 minute
jogging recovery on a pace RPE guide.
Again, this is about a 7 to 8 out of 10.
Our heart rate. We're cooking, we are working.
This is uncomfortable. If you can say a full sentence
like what you had for breakfast this morning, you need to pick
up that pace. You need to turn on those legs
over a little bit more. You need to dig a little deeper.
25 seconds to go. You got this all the way
through. Don't slow up.
Don't go faster right now. Just stay in.
At last 15. Yeah, yeah, yeah.
Last 5432, one awesome job you guys, 2 minutes recovery, one
down, 3 to go. I don't care what this pace is
right now, but I don't want you walking.
I do want you to stay in a jog with kind of working to flush
lactic acid out, flush anything out, but keep that motion
blowing, OK? Don't be heavy on the legs, nice
smooth foot strap foot step still and just trust your body.
Trust that you are going to recover.
Yes, Lisha, I'm talking to you. You will recover in through the
nose, out through the mouth, in through the nose, out through
the mouth. Yes, yes, yes.
So now we just rinse and repeat. What did we do?
Well, what can we improve on? Keep that.
Keep those eyes focusing forward.
Find your beat, find your rhythm.
In one minute, we are taking off for round #2 so if you're in the
race, you're in a 10K, think about how that first mile,
seeing that first mile marker, seeing those, that first 2K
versus that finish line, right? We're in that sweet spot.
We're working, you know you can do this, but this is hard.
In 30 seconds we're going to take off, breathing relaxed,
join the music. In 10 seconds, we're on to #2 in
five, 4321. Awesome job.
Let's do it. Back into zone 4.
I want you to imagine your imaginary race.
You're still strong, you're still locked in.
You feel this. You are confident, you're
strong, you are capable. Your arms are driving, elbows
are close to your body. If you can say more than a few
words, you're going to easy adjust.
Maybe if you're climbing down a big hill right now, climbing
down, climbing up a big hill, you need to drop back that pace
a little bit. Lean into this effort.
A7 out of eight out of 10. Now if you're going downhill,
let's go a little faster. Let's work smarter.
Let's drive. Stay efficient.
Light feet, Quick turnover. In through the nose, out through
the mouth. Yes, you can.
In my opinion, one minute down, 3 minutes to go.
This is a mental game. Right here.
Laugh it through. Keep smiling through it.
Left foot, right this. Come on.
This is a beast. This is a beast of a workout. 4
minutes is a very uncomfortable time.
I'd rather do 30 seconds. 45 seconds.
One minute. 2 minute, then. Or even then.
Let's go. 5 minutes. 7 minutes. 8 minutes.
But 4 minutes is a tease. She's a beast.
But you are stronger. Smart, tall, light, engaging
that core. Breathe through this.
Dig deep, dig consistent. You got this.
Get it. Get it, get it, get it.
Come on. I'm right here with you just
like that. You guys, we are halfway through
this. 2 minutes down, 2 minutes to go.
Keep crushing it. The recovery is right around the
corner. This is the mental game.
This is where we start to question our life decisions.
Why am I doing this to myself? Right in a real 10K, this is
where the field spreads out. OK, You're holding your grun.
You're not slowing. Your eyes are on the runners
ahead, reeling them in one by one.
Get closer. Yes, yes, now we're talking.
Got this. Staying relaxed, fluttering
those lips, relaxing the shoulders.
You could go faster, but I'm not.
I don't want you going faster. I want you to hold the line and
through the nose. 3 minutes down.
Final minute. You can do anything for 60
seconds, right? This is it.
That recovery is just around the corner.
Shoulders back, arms pumping. Every step is pulling you closer
to the finish. 45 seconds. Let's go.
Yeah, yeah, yeah, yeah, yeah. Come on.
Oh, the 10K pace feeling. I know upper threshold.
This is not a Sprint, but it's definitely work.
Less than 30 seconds to go. Come on.
That 2 minute recovery is going to feel so good.
Come on, 15 seconds to go. Left foot, right foot, left
foot, right foot, left foot, right foot.
Hips touch. 543212 minutes to recover you guys. 2 intervals
down, two to go before we cool it down.
You got this guys. Enjoy, enjoy this.
Take it in. Just remind yourself why you
train. You train because you are
strong. You train because you want to be
better than you were yesterday. You train because maybe 5 weeks
ago you're hitting paces now that you thought were impossible
or that you would never be able to hold for a 60 seconds, let
alone for a minute. One of the best parts of
coaching is seeing those aha moments, reading the comments
from each episode, finding the wins, seeing you guys enjoy your
suffering as much as I do. Maybe that's what we really lean
into, right? Or just being able to be a voice
when you want to cry, you want to escape, you want to walk, you
want to Sprint. But right now you're smiling
because of your lives and you're healthy and you're amazing.
In about 30 seconds, we are going out to #3 yes, lean back
into that feeling. This one's going to be again.
You might not feel fully recovered, but you are able. 10
seconds, we take off. You got this all day long.
Are you ready? 321, let's work zone 4 number
3-4 minutes on the clock. Let's get stronger today.
Let's crush this 10K pace. Let's not go out too hard too
early. Truly lean into this rhythm.
Smile. Your legs feel snappy, your
breathing is steady. You're smooth, strong and
confident. You're not slowing.
You're the eyes on the prize. It's like you can almost see the
finish line ahead, right? Yeah, we are past that halfway
point. So if you have if you're doing
it out and back, find a a nice long U-turn to turn around so
you don't have to slow down. Keep crushing it.
You guys keep leaning into this feeling.
Yes, you can. Keep being amazing, Review.
Keep running. Yes, bastard.
Woo. I love you.
You're amazing. You're strong, you're capable.
Focus on the positive. Let that junk go.
Get it out of your head. Negative energy is never, never
a place to stick around. Got to go, let it out, sweat it
out, spit it out, scream it out, whatever you got to do, right?
I know in 15 minutes, less than that, right, you're going to be
feeling like a new person, alive, stronger, ready to take
on the world. Oh, way over that halfway point
now less than two minutes to go. Keep crushing it.
All right, Feeling good. Let's not feel.
It's not always crazy. Now pull it back a little bit.
Hang on to that feeling. Not that I want you to close
your eyes, but this is I want you to really lean into this
feeling, this pace of threshold of zone 4, of 10K, pace of
discomfort, staying uncomfortable for just one more
minute. Don't focus on your watch.
Heal your heart rate. I know you feel it probably
pounding out of your chest right now.
Come on 45 seconds of work before we recover.
You got this, this. I feel like this 4 minute block
went by way faster than the other two.
No, maybe it's just me. I'm like wait, is this actually
correct on my watch? Don't think, just do 30 seconds
to go. Come on.
Yes yes, yes, yes, yes. I'm like squeezing my fingers.
I'm trying forcing myself to relax because I'm just so
excited for you because you're crushing it in 15 seconds.
We jog, we recover, we breathe, but right now we are working.
We are not letting up Heck no. For 543212 minutes, yes, Woo
Hoo, that was amazing. And in my opinion, I would say
that was the hardest interval because it's #3 you're like, oh
gosh. But now you're into the last
one. You can do anything.
You can do anything when it's the last one.
But this is me saying let's let's do three more and skip the
last two. Because whenever you say there's
just one more, let's do the one more, that's when we get injured
or hurt or something bad happens.
So we're going to do three more and skip the last two, AKA we're
going to do that 4th interval. You guys are like I'm confusing
you. That cooldown is next.
Let me just say that we got the cool down to look forward to and
it's going to feel so good. Right now we are just enjoying
this 2 minute recovery. We are one minute in one minute
to go 1 more. Chance to prove ourselves right.
Prove that we are capable, prove that anything is possible when
we put our mind to it. You are possible.
You can do hard things in 30 seconds.
Get your mind right. 4 minutes of work to go, that is nothing
in the grand scheme of things. 15 seconds we're taking off.
We've mastered this pace, we know exactly what it feels, we
know where to go. Let's get there in 543214
minutes on the clock. Let's work with a smile on our
face. Light, tall and relaxed.
You feel different, you feel stronger.
Breathe into this discomfort in through the nose, out through
the mouth. Hips are tucked under using your
body. We talked about running economy
last week. To be more efficient, engage
those glutes driving those knees.
Your body is meant made for this.
Think about how good this recovery is going to be, how
good this cooldown is going to be, how strong you're going to
feel when this is over. Don't focus on anything but
what's on the road ahead. One minute down.
I'm so sorry to have to tell you that, but you're crushing it.
Keep leaning into this. Keep breathing.
If that heart rate is going up, that makes sense.
We're at the end of the workout. Dehydration is kicking in our
bodies trying to cool down faster than we are allowing it.
I know, but keep hanging out in that 7 to 8 out of 10 feeling.
Try not to fade. Stay in the state, stay in the
fight. Remind yourself while why you
love running, keep crushing it. Keep leaning into this pace.
Keep focusing on your execution. You can do anything.
I think so much about race day and the efforts that we put in,
and there's no way I could hold this pace again for a 10K,
right? You would be surprised if you've
been journaling or keeping track of your runs and your workouts.
When was the last time you were able to hit this pace?
How consistent has your training been?
We're so quick to just keep it easy or do the opposite, just do
hard runs all the time, but we're not seeing changes.
Let's start training smarter. Let's start running with
intention, because in less than one minute this is over and we
recover that final push, that last mile, that last kilometer.
You are tired, but you can see the finish.
Your shoulders are back, your arms are driving.
Every step is bringing you closer to the finish.
I know you can do this. I know you are capable.
In 30 seconds, we pull back. In 20 seconds, we ease up.
But don't stop. Now lean into this feeling.
Put your whole body into it. In 10 seconds.
Come on, let's work. Whoo, this is where I'm really
going to challenge you in 321. Jog that cooldown. 2 minutes, 2
minutes. I want you to stay in that slog.
Stay in that jog. Maybe I'll give you 30 seconds,
but I still want you to pull back.
We're still in the fight, We're still working.
Mind over matter. Yes, yes, you can find recovery
in the discomfort. One of the number one things I
see when I'm coaching, live in person, coach athletes, is they
want to walk. These recoveries don't do it.
Stay in that pace. Stay in that feeling.
Find that your heart rate is coming down.
Find that you're recovering. Now See, you just taught your
body and your mind exactly what zone 4, what 10K pace feels
like, what zone 2, what recovery pace feels like.
So that way, the next time you race, you'll know when you're in
your sweet spot and you'll have the confidence to hold it.
I know. Getting, I'm getting deep on you
guys, 30 seconds. You guys can do whatever you
want. You can walk, you can stay in
this jog. We're going to officially go
into our six minute cooldown. But I just want to say how
freaking proud of I am of you. You locked in on your 10K pace,
You built control, you strengthen that 10K effort.
You had a breakthrough today. I want you to save this workout
and revisit it in a few weeks and just you'll be amazed at how
much stronger Zone 4 feels. I can't wait to hear back on how
what your paces were, what your heart rates were able to hold,
and how much you hated this 4 minute block.
You're welcome. All right, you guys feel free to
walk this time out. Let's truly bring down the heart
rate, bring ourselves back to reality and take this time to
cool it down. OK, You haven't been sipping
water electrolytes. Now is that time to do that.
We that was spicy, but I always like have in my head that like
whenever a workout is under an hour, I'm like, OK, it's not
that bad, right? And the reality is we did what,
481216 minutes of true work? Come on, come on.
What if I did like a 16 minute zone 4 effort just made you up.
We're going to run for 16 minutes at the same pace.
You guys would probably say skip, delete, unfollow.
Stay tuned. No, I'm just kidding.
All right, with that still, let's not focus on that.
Let's just enjoy what we did here and now.
If you have any races on the calendar, please reach out.
I want to know when they are. I want to know which ones you're
doing and if you do have 1/2 marathon maybe on deck.
A 10K race tune up is the one of the perfect races to put on your
plan about four to five weeks before your A race.
I do the same with my marathon athletes.
I throw in 1/2 marathon about 5 or 6 weeks before their
marathon. Same goes with the 5K race right
to do just throw in a mile time trial.
These are all great tune up races to just get our minds
ready to take out any kind of race jitters so we can talk
about race day all day long or maybe you're just training for
life. OK, racing is no longer
something you want to do, but that doesn't mean we can't train
still right. We can take out race day or, you
know, the official times and just run our own race.
In fact, last November I did just that.
I set out to do a half marathon with my sister.
It was in yeah, it was last November and we were training
and I hadn't actually signed up for the race yet.
And that's what, that's exactly what happened.
The race that I was going to do ended up not working with my
schedule. So I just went out and did my
own half marathon. Not, you know, I didn't toe the
line. I didn't race.
I didn't get any kind of official letter or bad of honor,
but I still just ran it. So maybe that's you.
Maybe that's something you just want to, you know, put put some
goals on your on your calendar and hold yourself to it, right?
Because whenever we have, it's hard to just show up and work
out when we have no real why. So while you're while the oxygen
is now coming back to your head and into your brain, this is me
kind of challenging you to put something on the calendar to, to
challenge yourself out of something that scares you,
right? I could say that all day long
about this marathon of mine coming up.
And while the training hasn't been perfect, it's been humbling
and I'm healthy and I'm stronger and I cannot wait to toll that
line in October. So TikTok keep on enjoying this
cool down, but I do want to stay.
In 30 seconds, the workout is officially over and you can stop
your watch. Or maybe you kind of keep
continuing on. Maybe you're still not home yet.
Sometimes I intentionally turn around, like if I'm doing an out
and back 5 or 10 minutes after I was supposed to, because then it
forces me to extend my cooldown out a little bit longer.
And sometimes that bites me in the butt if there's like a
rainstorm coming in and I'm like, or a stomach issue or I'm
out of water or something like that, right?
All the joys of running and training and life.
I can go on and on and on, but I don't want to leave you guys
hanging too long. I just want you to know that you
did a great job today. You crushed it.
You are amazing and I will see you on your next run.
Cheers.