Hello, hello. Hey, runners, welcome back to
Running Workouts. I'm your coach, Alicia Phillips.
And I do apologize in advance for this little scratchy voice
of mine. I've managed to catch something.
I guess it happens with four kids and coming back from a hard
effort to my immunity's just been down, but I feel great.
I just don't sound great. Today's workout is all about the
run, walk, reset. OK?
It's one of my favorite ways to reconnect with running,
especially after a race when I took some time off or just when
I kind of want to move without pressure.
OK, so in this next 1530 seconds, kind of get our life
together. Double net our shoelaces, make
sure we have water, make sure we fueled.
Our hair is pulled back, we have smiles on her face, we check the
weather, everything is good to go.
OK, this is a 50 minute workout. Again, we're doing that one to
one walk, run, structure. OK, one minute running, one
minute walking. We'll play around with our
speeds. I want a nice steady rhythm.
Low stress, high reward. By the end, the goal is that
you're going to feel refreshed, but not and not wrecked.
So let's go ahead and start with an easy walk.
We have about 8 minute warm up to get our life together.
Just move. Our shoulders are relaxed, our
arms are swinging naturally. Taking a nice deep breath in
through your nose, exhale through your mouth.
Breathe. Always going back to the breath.
Reminding ourselves why we like to move, that we get to move and
that this feels good. It's starting to get a little
chilly. Our mornings, our daylights
winding down, the temperatures are cooling up.
We actually just turned our heat on in the house.
But it's my favorite season of fall, favorite time of year and
it's really one of the best times to get out and run.
So it's interesting finishing my marathon and I'm like not
running. I've actually only done about
two runs since since my marathon.
And I'm like my husband asked me, he's like, are you, Why are
you so snappy? Is it that time of month?
And I'm like, I really think because I haven't been running.
So if you can relate or you can feel if you feel the same way,
let's just get out and move and get our bodies where we like
them best. I also encourage you that, you
know, I just really want you to run on feel and not get so
caught up in what your pace is, what your heart rate is saying,
what your watch is saying. I actually challenge you to
leave your watch at home and just put that smile on your
face. All right, so with that, let's
go ahead and get into a little jog.
Easy, easy. If you're ready, just start to
wake up the body and just you know, how do your legs feel
today? How was your workout yesterday?
What do you have going on tomorrow?
How's your breathing? No judgment, just awareness.
Can you breathe in through your nose and out through your mouth?
If I'm doing all the remedies, cold plunge, sauna, beam room
humidifier, cough syrup, it's it's very much in my lungs right
now. Like I can breathe so great
through my nose, but I'm reminding myself that my body
needs to heal itself before I can break it apart in physical
activity. OK, so warmups like this, they
just, they're preparing our muscles, our joints, our mind
for what's coming. We do have about 20 intervals on
deck. So we're going to be, we're
still running for about 20 minutes today.
Think about it like that. That's amazing.
I will at that 25 minute mark tell you it's our halfway point.
So if you are doing it out and back to turn around.
But from here, let's just take in some arm swings, rotate side
to side our torso and I'm going to give these next kind of four
minutes to just play. Maybe we do some hamstring
scoops, just lean into what feels tight, what feels like it
needs a little extra attention. Maybe we pump into some Chinese,
some butt kickers. Shoot, maybe we do some squats
or some tippy toe walks, some heel walks, All the little
dynamic movements that you've maybe grown to love or kind of
got your routine going in your warmups.
But the point of it is, I really just want you warmed up,
relaxed. Wiggle your fingers, wiggle your
toes, open up your chest. Just take in that breath of air.
Maybe it's early in the morning and you're watching the sunrise,
or you're near the ocean and you can hear the beach waves.
Or maybe you're out in the woods on some trails and you can hear
the wind in the leaves flowing and moving.
I hope I'm bringing a smile to your face, setting you up.
Maybe you're in some back alley and it's really creepy, but
you're imagining the palm trees and the beach and the ocean and
the all the scenic vibes. That's what we're here for.
This is our workout, this is our time.
Let's make the most of it. So if you're not in a jog
already, I want you there. I just want you to find a nice,
easy conversational effort. You should be able to say a full
sentence. Think nice.
Quick feet, light steps, tall posture.
Let your arms swing naturally, but just stay relaxed.
Tuck those hips under, relax your jaw, relax your shoulders,
engage your core. That's what I want.
Engaging, driving those knees forward, breathing.
I hope you have a smile on your face.
I hope you're just, you know, if you're feeling down on life or
you're having like a really good day, whatever it is, let's find
the positives. Let's find the good, let's
refocus and let's be selfish a little bit.
This time is our time. This is this is what I call my
me time, my time that I can unwind, I can decompress, I can
just breathe. When was the last time you
really, truly focus on just breathing and moving and
feeling? You know, OK with that, I will
actually want you to drop back into a walk.
We got about one minute before we get into our main set of 20
intervals and just recover. Walk tall, nice and steady and
purposeful. Now when we do do these walks, I
don't want it to be you shouldn't be bent over stopped.
OK. I want a nice and purposeful.
I actually think one of the great benefits of one run walks
is we actually get to work on accelerating and decelerating.
And it's actually in the deceleration that a lot of
people get injuries stopping, right?
It's pumping the brakes, and we get to do that 1/2 times today.
So use these walk brakes as a chance to just reset your
posture, reset your mindset, and just don't worry about the
clock. I'm staring at it.
I got my Sabwatch on hand. We're going to get into that
first run in 321. Let's go.
So easy job. We're going to build up.
Maybe we do make these runs a little bit faster, but right now
I just want a nice, steady, comfortable pace.
Again, one minute on, one minute off.
We're going to these minutes are going to fly by before you know
it, but just trust me that I'm staring at the clock.
I got this. You just focused on the road
ahead, on being paying attention to your surroundings and feeling
the feels. Right now.
I just want you to again, relax your jaw, engage your core, and
we're just on a nice little stroll.
Get 20 more seconds before we pull back.
Nice work you guys. Last 10 seconds.
Breathing not going any faster. Any slower for 321.
Gradually pull it back into the walk.
OK, one down, 19 to go. Let's go.
So a lot of people think of run walks as like this is so
beginner, this is so elementary, but it's actually one of the
most effective ways that we can build endurance safely, OK,
alternating efforts we're working on bringing the heart
rate up, bringing the heart rate down, recovery training that
aerobic system also while reducing impact and fatigue.
You're going to go with these one minute effort outs are going
to feel amazing. I really think run walks are
very much overrated and I need to do them more.
So here I am. This is what I'm doing today.
This is what I'm looking forward to doing today.
And I hope that you lean into them as well.
Don't think of it. Oh, I'm better than this, or
this is too easy for me because in 10 seconds we're going into
#2 With a smile on her face, start to gradually accelerate
321, let's go #2 This is also an amazing tool for pacing.
OK, Many runners when they start a race, I'm guilty is we start
out way too fast. But this run, walk, it really
does teach us some rhythm, some controls, some consistency and
awareness. So lean into that.
Don't focus on being hard and fast and whatever.
Just focus on being new. I'm moving faster than the walk,
OK? No pressure on how fast you
should be going. The goal is that we are just
moving. And if you do want to take this
to a more in advanced level, feel free to accelerate a little
bit more. Got you, got you.
Just like that. You guys in 10 seconds, we're
going to slow down, accelerate just like we both decelerate,
just like we picked it up in 321.
Pull it back, breathe. OK, again, we're walking with
purpose. So this isn't just slow walk.
OK, We didn't just Sprint. This is this is a purposeful
walk. Heel toe.
This is when you get to kind of heel toe.
Use those hips, engage the core. Still driving those arms.
Again, this workout is for everyone, whether you're brand
new to running, coming back after a race.
If you can see me right now, I'm putting my arm up.
Or a seasoned athlete just using it as active recovery.
Every single runner benefits from slowing down sometimes.
If you've ever felt like walking during a run, it means this is
for you, OK? If you've ever felt like if you
have to walk while you're running, you're not strong,
think again, OK? Walk breaks are strategic.
They help you go farther, they help you recover faster.
They actually help you enjoy running.
All right, and 321, let's go back into that run.
I think about just even in my marathon race, you kind of would
walk to through the aid stations or gosh, at mile 23 when I had
to contemplate, should I walk right now?
Am I going to be able to get back into running?
Of course I was. Of course I was.
Some of my favorite runs when I look back on are MY141 or MY91.
So you run for 9 minutes, walk for one minute, run for 9
minutes, walk for one minute. So we build, we build on it
already. It's a fast 1.
You guys, we're slowing down in 5432 and one walk it out.
I feel like these minutes are just going to fly by.
I hope you have a nice neutral chin.
You're looking ahead, obviously being aware that you don't trip
and fall of what's in front of you, but you're still walking
with purpose. You're breathing, you're
smiling, maybe dancing a little bit because this music is so
good, right? Thanks, Mike, thanks to the
tune. Definitely makes you want to
keep going. And I, I should, I should
mention that it's OK to maybe run for two minutes and walk for
one skip, skip one of the run, one of the walks.
But if you're like, Nope, I'm going to be disciplined.
I'm going to trust the system. I'm going to trust the process.
I'm going to recover, then let's talk.
OK, back into it in 321. Let's go.
Now these runs, they could be a little bit faster right now.
If you're like, OK, I'm, I'm feeling warmed up 14 minutes
into this workout. We should be pretty primed.
Our heart rate should be pretty steady.
Now. I welcome you to maybe pick it
up a little bit, but if you do try to hold steady, I don't just
pick it up for a couple seconds and then fatigue down and still
be mindful. Light, quick footsteps, nice
tall posture, relaxed, driving those elbows back.
Here we go. Keep it up into the nose, out
the mouth, breathe in the flowers, blow out the candles.
I think about that one for a second.
Ten more seconds. Let's wake.
Keep it up, keep it up, keep it up last 54321 nice job you guys
15 minutes and we're walking. You guys are crushing this in
about 10 minutes we're going to be turning around and heading
back, so I will take that. You should be feeling like so
good like I can do this all day. That's really what I want you to
be feeling. I can do this all day.
How's your effort? How's your breathing?
How's the weather? How's the weather today?
I think that's so cliche. It's sunny. 72 here, still
moving efficiently. Our mind is calm, we're relaxed.
Any emotions, just let them out. In 10 seconds.
We're going back into it in 321. Let's go.
I want you to imagine yourself running effortlessly, letting
the ground move beneath you like like you're running on clouds.
OK, really finding that the ball of your foot.
So not running on your tippy toes, not heel striking,
standing underneath the hips, tucking those hips under.
Nice work. These run walk workouts.
They, they are amazing for building our aerobic base, which
is, as you know, the foundation of endurance.
OK, so again, don't let yourself think that your body gets better
at using oxygen, improving stamina and recovery.
It's how you get faster without always running fast.
That 8020 concept right? Why is running slower going to
make me faster and 321 block it out?
Even if you are training for a race sprinkling days like this,
it really does help you absorb the harder workouts that balance
the Yang and the Yang and keeping it nice and controlled
and steady. Hinding your breath, thanking
your body for giving it a breath of fresh air, listening to it,
not always hammering it. Every single run, every single
workout shouldn't be balls to the walls.
I in fact, I should be mostly enjoyable.
I have a fairly new athlete that I've been coaching 15 seconds in
and she she was just that she always ran at those
uncomfortable zones, those uncomfortable efforts in 321,
let's go one minute. And she is like, I've never
really understood the whole runner's high.
And she's like, I never thought I would really enjoy running.
And she's like, this is so fun. Why didn't anybody ever tell me
that? Slowing down my runs and making
them enjoyable would be so fun. So don't let anyone's pace or
judgement, but just listen to this feeling.
Listen to your body, trust the process and be free.
Let your body feel. Feel running easy, OK?
We don't give ourselves judgement for walking right.
All right, In 10 seconds, we're back at it.
We're back in it. 321, walk it. Our head is tall, our eyes are
forward. We're leaning from the ankle.
We're relaxing. Nice work, you guys.
Keep it up. In through the nose at the
thumb. Sometimes if I go silent, I
really just want you to kind of take in the music, know that I'm
thinking about you and I'm wanting that you to work hard.
All right, for this next intro, let's pick it up a notch in
three, in two, in one. Let's go at that 20 minute mark.
In 5 minutes, I'm going to ask you to turn around if you are
doing an out and back. Keep on breathing.
Maybe we step it up a little bit right here, a little bit faster
with purpose, though, driving those knees, tucking those hips
under. Smiling 30 seconds.
Remind yourself that fitness isn't built only in the hard
sessions. It's built through consistency,
through variety and recovery. And guess what?
You guys run, walk workouts give you all three.
So again, returning to running, rebuilding or just wanting to
enjoy our runs, take it to a walk.
Let's feel good. Let's not stress our bodies even
more, OK? Our body takes, you know,
physical fitness is a stress just like it is about stressing
over a test that we have coming up or a deadline that we have to
meet at work or not getting enough sleep.
All of those are life stressors and our body reacts to them
actually the same. So are we leaning into those
stressors or are we doing something to offset those
stressors to de stress? OK, I hope that today is
becoming more of a de stressor and making.
I always say after every workout, I really do want you
feeling better than you did when you started.
But especially today, I really want you to feel really good.
OK, all right, back in it. Let's go.
One minute in. Through the nose, out through
the mouth. You got this.
Into the nose, out to the mouth and do the jeans after the not
right foot, left foot, this stuff.
You got it. 30 seconds down, 30 seconds to go.
How you feeling coming, approaching about that halfway
point, You're still going ahead, still going ahead.
We're not turning around yet again while we're running, maybe
we pick up our page ever so slightly, but we're not
sprinting. Today's not for the Sprint, I
promise. Don't do do do that.
And three and two and one. Walk it out.
There you go. I had somebody reach out to me
and maybe this is you. I feel like there's a lot of you
guys out there who just have a favorite workout and they just
listen to that one on repeat, which I say that embarrassing
because I'm like, man, I can't believe you want to listen to me
repeat myself, like listen to my voice over and over and over
again, but maybe this is you. And so he mentioned that he has
been doing this 20 minute intervals workout and at what
point is he good to accelerate, to move forward?
Is he ready for a 30 minute? Can he do a 40 or can he even do
a 60? And I was, I was very like taken
aback, almost like he, he needs permission for me to tell him
what he can and cannot do. And five seconds we're taking,
we're pulling back 321 here we go walk it out.
And then I thought, I'm like, this is a very valid question.
So say you've been working out consistently for 20 minutes at a
time. At what point can you is is
moving to 30 minutes acceptable? And I say ABS a freaking loosely
going, you know, I always say the 10% rule.
So every week we like to build 10%.
OK, now that's not science per SE, because I wouldn't want him
then, you know, sprinting for 2020 minutes and then suddenly
sprinting for 30 minutes. But that wouldn't be OK.
But you know, to graduate to 30 minutes, 100%, let's go for it.
And then the next week we do 40 and then the next week we do 50
and then the next week we do 60. OK, so if you're kind of maybe
feeling stuck in your fitness 321, walk it out.
OK, officially 25 minute mark, You guys were at that halfway
point. This is your chance if you are
doing an Outback to go ahead and turn around and start heading
home. For me, I do like to do circles
and that it forces me to that I have to complete the circle,
right? I have to complete the block
breathing in through the nose, out through the mouth.
However, I would jump to say I wouldn't go from doing 20
minutes of running jumping to 60 minutes of running.
Now you could and you likely wouldn't get injured, but you
also wouldn't probably enjoy that run very much and it would
be a very daunting run. So so that about 10 seconds
before we walk it out, run it out.
Gosh, I'm probably losing it. If one job keeping track of the
closet 321. All right, let's get into that
jog. Let's get into that run.
But I I always and I can't say everyone should be enjoyable.
We do need to get out of our comfort zones, raise the
ceiling, right? But think about if I was
constantly running for an hour, OK, and then my coach just told
me to go out and run for two hours.
That is a prime one I would be absolutely scared of and I
wouldn't enjoy myself. I'd be staring at the clock.
I probably wouldn't have fuel properly and and then I'd
probably have to recover for like two or three days after
because I'd be my body would be shocked 10 seconds.
So always, always, always every say to everyone, you know your
bodies better than I do. Listen to your body.
Listen to the signs. 321 There we go.
Jog it out, jog it, add numbers. We no add numbers, we walk even
numbers. We run 27 minutes.
We are walking, walking with purpose, speed walking OK, but
letting the heart rate come down.
I am going to again, try to challenge you guys to go a
little bit faster on the second-half.
Optional because you can, because you are strong.
Because sometimes we just need to be told what to do, right.
Sometimes we need to be pushed to be nudged ever so much to get
out of our comfort zone. Even though I said today's like
a recovery 321, let's just go a little bit faster than what
we've been going at, OK? Drive those knees a little bit
more, tuck those hips under a little bit stronger.
Engage our core, relax our jaw and breathe.
You can do this. Stay steady, stay consistent.
Trust the process. 20 seconds in 40 to go into the nose after the
mouth. Stay calm, stay relaxed.
The good news is recovery is about 30 seconds away.
Now, if you're anything like me, like recovering from a race or
sickness or an injury, ignore what I'm saying and just keep
moving, OK? 15 seconds.
We're going to walk it out. Here we go.
Last 54321 and walk it out. Yeah, yeah, yeah.
Breathing, smiling, recovering. So what are some benefits of
run, walk training Again, it improves our aerobic endurance
without over stressing the body. So maybe you woke up this
morning and you're like, man, I'm really sorry.
I don't know if I can work out today actually getting out and
doing something like this. This would be massively
important. Like I actually would encourage
it. You'll likely feel better kind
of work out any of that lactic acid buildup, any of that DOMS
delayed onset muscle soreness that you might have.
But the the secret is truly keeping it easy, getting some
blood flow, getting some oxygen into those muscles.
All right, we're taking off in 321.
Let's go 30 minutes for crushing it, you guys, 30 minutes down,
20 minutes to go. You've got this reducing the
risk of injury. Again, we're lowering the impact
load, we're training that acceleration deceleration
without high heavy impact. And this is also allowing us to
kind of maintain some nice consistent weekly volume.
So believe it or not, we're still building volume.
We're still we're still counts as a workout by no main instance
does not not count right, we're working. 15 more seconds.
Nice work. Last 10, last 321, nice jab.
Recover. Walk tall, let your breathing
settle but keep moving forward. This is active recovery.
Reset your mind. Reset your body, settle in.
How's this effort feel? How does your breathing feel?
Heavy. It is heavy.
Pull it back a touch. OK?
Again, the goal of today is not about intensity, more about
connection. We're teaching our bodies to
move efficiently and keeping your mind calm.
One thing that's nice rusty voice of mine is I've got that
like calm voice. All right, we're running in
three in two one. Let's go light, tall and
relaxed. Guys, keep it moving.
Slowly working that heart rate up.
It's getting going right now that you're in it, you're fine.
You got this. Come on.
Got this. Before we know it, I'm going to
be like you guys. We have just one more left.
You're controlling it. Steady and strong.
That's what we want to see. Come on. 20 seconds.
Remind yourself the body adapts through consistency, not
punishment, OK? Easy days, easy, hard days.
Hard, easy days like today is going to keep you healthy and
motivated. It's going to keep you staying
consistent in 321. Walk it out.
Let's walk with purpose. Let's actually walk.
OK? Maybe you're feeling like no,
I'm going to jog this one out. No, slow it down.
Walk it out. OK, got this.
Let that heart rate come down. Really focus on your breathing
right now. Think about your goals.
Remember, our goals don't have to be perfect, but it's about
showing up. One run, one walk, one breath at
a time. In through the nose, out through
the mouth. 10 seconds. We take off.
Come on, five, four, start to accelerate. 321.
Let's work listening to your body.
And I hope that you come back to this workout and maybe maybe we
aim to do the same route so that way it forces us to stay in
check. I actually challenge you to
specifically put this workout in after a hard run or hard
workout. Even better, maybe you take
these runs a little bit easier, a little lighter.
It's more of a jog walk or a slog walk, right?
A slow jog because I promise you there is such benefits to doing
these easy days after the hard days. 321 walk it out.
We talk about interval training rate or high intensity interval
training hit workouts where we bring our heart rate, we spike
it and then we recover, we spike it and we recover.
But today we are just naturally right, raising our heart rate,
lowering our heart rate, but in a much convenient,
conversational, subtle way. But it's still improving our
aerobic efficiency, still helping you train your body to
recover quickly while still moving.
Your workout tomorrow is going to be so much better because of
what you're doing right now in 5432, Let's run.
Come on each run minute. It might not feel like much, but
again, we're stacking the brakes.
All in all, we're going to be running for 20 minutes.
That's huge. That's a lot of aerobic time
without the excessive strain. That's endurance building in the
smartest way possible. Got that blood flow moving?
We're clearing out any muscle stiffness and really we're we're
prepping the body for that next quality workout.
Keep it up last 20 seconds here and then we can pull it back.
Keep going 10 seconds last 54321, walk it out.
Amazing work, you guys. I, I was thinking about this and
trying to bring it back to home, but it's interesting because I
always say the two I's that I, I like to stay very far away from
is injury and illness. OK, Even just this minor, you
know, major illness, OK, I would say on on Monday I was on the
couch. I didn't feel good at all.
I just I was my brain was just not in it.
I just needed not that I caught a fever or anything like that,
but I just from coughing all night and not feeling like I get
to take a full breath. But then like the the IT was
Monday. I need to get moving.
Need to get going in 321 round it out 38 minutes.
You guys were crushing this, but again, most runners don't quit
because of lack of motivation, OK?
They quit because of burnout or injury.
All right, this right here is going to help you stay in it for
the long game. Trust me.
Just trust me, OK? So many of us too, we will do a
race and then it's like we hang it up.
I did it. I completed it.
Don't want to do it anymore. Or maybe you, you you do a
program and you successfully finish that program and then you
stop. And it's like, what do you do
when you stop? Right.
Yes, there's offseason training and, you know, taking breaks all
for that. But I do think we still, our
bodies are still craving 321. Lock it out.
Yeah, yeah, yeah. Our bodies are still create
craving movement and that endorphin and you know, like we
need movement to recover, OK. The worst thing, even when you
get an injury nowadays, they would always say rest, ice,
compression, elevation. Right now they want you walking
on it. I think, gosh, my mom's about to
get hip surgery and they want them up and walking right after
surgery, which is crazy, right? So amazing what science and time
has changed the game. But we also need to lean into
our bodies. Are we constantly just getting
sick? That means we're kind of maybe
pushing it too hard. We're over stressing our body.
Are we constantly getting injured?
Maybe we're again, we're pushing our body.
We got to go. All right, back into it.
One minute run, let's go. So again, let's redefine what
success is that race time doesn't define you.
OK, Sometimes our best run isn't the hardest one.
The one that leaves you wanting more, the one that's you're
like. That felt amazing, and I hope
that that's what this workout is doing for you right now.
You want to keep going, You want to keep pushing, giving you
permission to slow down 20 seconds.
Not right now, though. Right now we're still running 15
seconds, 10 seconds if we slow down in 54321.
Lock it out. It takes confidence to go slow.
Anyone can push hard, but it really does take discipline and
self-awareness to run easy. Truly easy.
I hope you're getting a nice like mental reset from all of
this. I call them mental breaks.
That mental breakdown mental breaks.
Well, you don't have to think about pace or distance.
It's you don't even have to focus on the time because I got
to I just got to listen to my cues kind of like I'm moving
meditation. I've always tried to meditate
and I end up just falling asleep, but I feel like I can
really Zen out and forget about things when I'm in these, when
I'm in the in that easy run in the in with nature 321, let's
go. We got just two more intervals,
you guys, two more. That's it.
We can do this. Not any faster, not any slower.
Reminding ourselves that we have great posture, that our
shoulders are relaxed, our jaw is relaxed, we're realigned, We
feel good when it's light, we're not pounding on the ground.
I'm so proud of you. Have I not told you that yet?
30 seconds and then we can walk. But I also just want to let you
know that you're building momentum right now.
You're giving yourself grace and permission that every run
doesn't need to feel amazing. But what matters is that you
showed up mitted. You hit play, tied your running
shoes together, ate breakfast. You fuelled this workout. 321
Walk it out. You chose to put yourself first.
Each little choice to drink water versus the sugary object
or to have a piece of fruit instead of candy, to turn your
phone off and actually go to bed versus scroll right, to create
those memories and those experiences when it kind of
meant it wasn't exactly something you wanted, right?
I've been, I know my husband's going to listen to this and he's
going to laugh, but every few years I like to do family photos
and he always is. So I don't want to say awkward.
OK, three, this is our final minute.
You guys 21, Not any faster, not any slower.
Run it out. But he first, sometimes you need
to give him like a couple shots just to relax a little bit.
But then the pictures, they always turn out great.
The photographers do an amazing job and then we have these
photos, these timeless memories. And every time he's he'll remind
me to I'm so glad you made me do it.
It was worth it. And I've, I've been kind of
itching to do that again. I actually told him about it,
but I really want to do some fun city pictures.
Have no idea even how to go about that because, you know,
everyone keeps telling me you're in the magic moments right now.
You guys, we have 15 seconds left that you.
I wish I can just freeze time and that's exactly what I kind
of want to do. I don't know why I'm going off
on this tangent in 4321. Walk it out.
We're into the cool down. You're amazing.
I want you to just stand a little taller.
Relax. Pull your shoulders down back,
swing your arms, wiggle your fingers, wiggle your toes.
Put that smile on your face. You did it.
OK? I want you to do something.
I don't know if I've ever done this with you before, but I want
you to try it and sync your breathing with your steps.
Breathe in, breathe in, breathe in, breathe in.
Let your breath stay smooth and rhythmic.
Walk with intention, your arms moving, every step counts.
And now just like, take that in. How do you feel right now?
How do your legs feel? How's your breathing feel?
How's your head feel? Do you feel clear?
Do you feel rejuvenated again? It doesn't need to feel perfect,
but are you in tune with what your body needs?
Is it craving salt? The craving sugar craving, just
thirst or some tea. Gosh, that's what I'm craving
right now. I just want some tea, my soothe
my throat. But if you've just raced, we
finished a big training cycle or a long program, runs like this
are just gold to keep your routine, to maintain your
fitness, to give your body a chance to just absorb the work
to be done. And they feel good, right?
Like you can't feel good right now.
And just remind yourself that these fitness games, they happen
during the recovery, not during the workout itself.
That's why today's session is so crucial.
It doesn't always have to be about numbers.
Today's goal is simple. To move, to breathe and enjoy
getting outside. Connect, smile, remind yourself
of those fun goals you wrote down.
I was talking to one of my athletes.
I told her to remind herself to kind of maybe take a chance
right now to sit down and talk about the four PS at 4 PS.
I do them every New Year's ish around that time, but I like to
kind of come back to them every couple of months.
So my 4 PS are personal, personal goals, play goals, OK,
professional, so businessy, career goals.
And why am I forgetting the last physical?
OK, so again, personal and physical, they they can
intertwine, they can mesh, but have, you know, have write down
those goals, sit on them, share them and make them a little
scary. OK, It's really easy to just
stay in them, you know, stay the same.
And sometimes that's maybe the, you know, the season we're in
the season of pulling back, of saying no more, but maybe we're
in the yes season of pushing ourselves a little bit more
because we can't because we're able to building our confidence.
How do we do that? OK, Challenge yourself with the
foods you're eating, trying new recipes, trying new workouts.
OK. I feel like I've really dug deep
on you guys, but I hope you're close to home and ready to
shower, towel off, blow dry the hair, whatever it is, you know
what you're doing going on to the next thing.
But I just want to say that you're amazing.
I'm so proud of you. And I hope the next time I come
back, I sound a little bit more like myself because I cannot
wait to go and do this exact thing and just keep it easy.
Keep it light, keep it refreshed, focus on just active
recovery but feeling like I accomplished something as well.
OK, you guys are amazing. Once again have a great rest of
your afternoon, evening, day and night.
Go catch that sunrise, you get sunset.
Snap a picture and tag me in it please.
I'm all for Mother Nature and if you are out in the trails or out
on a cool route tag me on that as well at running workouts on
Instagram. I appreciate you guys, you are
amazing. Have an awesome day.
Cheers.