1 00:00:03,440 --> 00:00:07,000 Hello, hello. Hey, runners, welcome back to 2 00:00:07,000 --> 00:00:10,160 Running Workouts. I'm your coach, Alicia Phillips. 3 00:00:10,680 --> 00:00:13,880 And I do apologize in advance for this little scratchy voice 4 00:00:13,880 --> 00:00:17,960 of mine. I've managed to catch something. 5 00:00:18,040 --> 00:00:21,680 I guess it happens with four kids and coming back from a hard 6 00:00:21,680 --> 00:00:24,800 effort to my immunity's just been down, but I feel great. 7 00:00:24,800 --> 00:00:29,840 I just don't sound great. Today's workout is all about the 8 00:00:29,840 --> 00:00:31,520 run, walk, reset. OK? 9 00:00:31,560 --> 00:00:34,440 It's one of my favorite ways to reconnect with running, 10 00:00:34,840 --> 00:00:39,680 especially after a race when I took some time off or just when 11 00:00:39,680 --> 00:00:41,560 I kind of want to move without pressure. 12 00:00:41,960 --> 00:00:46,720 OK, so in this next 1530 seconds, kind of get our life 13 00:00:46,720 --> 00:00:49,480 together. Double net our shoelaces, make 14 00:00:49,480 --> 00:00:52,040 sure we have water, make sure we fueled. 15 00:00:52,840 --> 00:00:56,240 Our hair is pulled back, we have smiles on her face, we check the 16 00:00:56,240 --> 00:00:58,440 weather, everything is good to go. 17 00:00:59,000 --> 00:01:03,720 OK, this is a 50 minute workout. Again, we're doing that one to 18 00:01:03,720 --> 00:01:08,680 one walk, run, structure. OK, one minute running, one 19 00:01:08,680 --> 00:01:11,040 minute walking. We'll play around with our 20 00:01:11,040 --> 00:01:13,960 speeds. I want a nice steady rhythm. 21 00:01:14,000 --> 00:01:18,360 Low stress, high reward. By the end, the goal is that 22 00:01:18,360 --> 00:01:21,160 you're going to feel refreshed, but not and not wrecked. 23 00:01:21,840 --> 00:01:24,760 So let's go ahead and start with an easy walk. 24 00:01:24,760 --> 00:01:27,920 We have about 8 minute warm up to get our life together. 25 00:01:27,920 --> 00:01:31,480 Just move. Our shoulders are relaxed, our 26 00:01:31,480 --> 00:01:36,120 arms are swinging naturally. Taking a nice deep breath in 27 00:01:36,120 --> 00:01:40,280 through your nose, exhale through your mouth. 28 00:01:40,760 --> 00:01:44,200 Breathe. Always going back to the breath. 29 00:01:45,120 --> 00:01:50,280 Reminding ourselves why we like to move, that we get to move and 30 00:01:50,280 --> 00:01:53,960 that this feels good. It's starting to get a little 31 00:01:53,960 --> 00:01:56,280 chilly. Our mornings, our daylights 32 00:01:56,480 --> 00:01:58,720 winding down, the temperatures are cooling up. 33 00:01:58,720 --> 00:02:01,480 We actually just turned our heat on in the house. 34 00:02:02,960 --> 00:02:07,920 But it's my favorite season of fall, favorite time of year and 35 00:02:07,920 --> 00:02:10,680 it's really one of the best times to get out and run. 36 00:02:11,960 --> 00:02:15,840 So it's interesting finishing my marathon and I'm like not 37 00:02:15,840 --> 00:02:18,280 running. I've actually only done about 38 00:02:18,280 --> 00:02:20,960 two runs since since my marathon. 39 00:02:20,960 --> 00:02:24,600 And I'm like my husband asked me, he's like, are you, Why are 40 00:02:24,600 --> 00:02:27,080 you so snappy? Is it that time of month? 41 00:02:27,080 --> 00:02:30,280 And I'm like, I really think because I haven't been running. 42 00:02:30,720 --> 00:02:36,240 So if you can relate or you can feel if you feel the same way, 43 00:02:36,920 --> 00:02:40,800 let's just get out and move and get our bodies where we like 44 00:02:40,800 --> 00:02:46,000 them best. I also encourage you that, you 45 00:02:46,000 --> 00:02:49,160 know, I just really want you to run on feel and not get so 46 00:02:49,160 --> 00:02:52,440 caught up in what your pace is, what your heart rate is saying, 47 00:02:52,760 --> 00:02:54,840 what your watch is saying. I actually challenge you to 48 00:02:54,840 --> 00:02:59,160 leave your watch at home and just put that smile on your 49 00:02:59,160 --> 00:03:02,360 face. All right, so with that, let's 50 00:03:02,360 --> 00:03:04,160 go ahead and get into a little jog. 51 00:03:05,080 --> 00:03:10,320 Easy, easy. If you're ready, just start to 52 00:03:10,320 --> 00:03:14,520 wake up the body and just you know, how do your legs feel 53 00:03:14,520 --> 00:03:16,760 today? How was your workout yesterday? 54 00:03:16,920 --> 00:03:18,520 What do you have going on tomorrow? 55 00:03:20,160 --> 00:03:24,080 How's your breathing? No judgment, just awareness. 56 00:03:24,600 --> 00:03:27,280 Can you breathe in through your nose and out through your mouth? 57 00:03:27,920 --> 00:03:32,480 If I'm doing all the remedies, cold plunge, sauna, beam room 58 00:03:32,680 --> 00:03:38,040 humidifier, cough syrup, it's it's very much in my lungs right 59 00:03:38,040 --> 00:03:39,880 now. Like I can breathe so great 60 00:03:39,880 --> 00:03:45,280 through my nose, but I'm reminding myself that my body 61 00:03:45,280 --> 00:03:50,440 needs to heal itself before I can break it apart in physical 62 00:03:50,440 --> 00:03:54,560 activity. OK, so warmups like this, they 63 00:03:54,560 --> 00:03:57,800 just, they're preparing our muscles, our joints, our mind 64 00:03:57,800 --> 00:04:02,200 for what's coming. We do have about 20 intervals on 65 00:04:02,200 --> 00:04:03,600 deck. So we're going to be, we're 66 00:04:03,600 --> 00:04:05,440 still running for about 20 minutes today. 67 00:04:05,440 --> 00:04:07,520 Think about it like that. That's amazing. 68 00:04:08,160 --> 00:04:12,560 I will at that 25 minute mark tell you it's our halfway point. 69 00:04:12,560 --> 00:04:15,600 So if you are doing it out and back to turn around. 70 00:04:17,160 --> 00:04:22,440 But from here, let's just take in some arm swings, rotate side 71 00:04:22,440 --> 00:04:26,840 to side our torso and I'm going to give these next kind of four 72 00:04:26,840 --> 00:04:29,720 minutes to just play. Maybe we do some hamstring 73 00:04:29,720 --> 00:04:35,240 scoops, just lean into what feels tight, what feels like it 74 00:04:35,240 --> 00:04:39,800 needs a little extra attention. Maybe we pump into some Chinese, 75 00:04:39,800 --> 00:04:43,760 some butt kickers. Shoot, maybe we do some squats 76 00:04:44,480 --> 00:04:49,560 or some tippy toe walks, some heel walks, All the little 77 00:04:50,040 --> 00:04:54,680 dynamic movements that you've maybe grown to love or kind of 78 00:04:54,680 --> 00:04:56,840 got your routine going in your warmups. 79 00:04:56,880 --> 00:05:00,240 But the point of it is, I really just want you warmed up, 80 00:05:00,920 --> 00:05:04,160 relaxed. Wiggle your fingers, wiggle your 81 00:05:04,160 --> 00:05:09,960 toes, open up your chest. Just take in that breath of air. 82 00:05:11,400 --> 00:05:15,840 Maybe it's early in the morning and you're watching the sunrise, 83 00:05:16,360 --> 00:05:19,120 or you're near the ocean and you can hear the beach waves. 84 00:05:19,840 --> 00:05:24,400 Or maybe you're out in the woods on some trails and you can hear 85 00:05:24,400 --> 00:05:27,840 the wind in the leaves flowing and moving. 86 00:05:27,840 --> 00:05:33,880 I hope I'm bringing a smile to your face, setting you up. 87 00:05:34,960 --> 00:05:37,520 Maybe you're in some back alley and it's really creepy, but 88 00:05:37,520 --> 00:05:41,040 you're imagining the palm trees and the beach and the ocean and 89 00:05:41,040 --> 00:05:45,040 the all the scenic vibes. That's what we're here for. 90 00:05:46,080 --> 00:05:48,080 This is our workout, this is our time. 91 00:05:49,000 --> 00:05:53,960 Let's make the most of it. So if you're not in a jog 92 00:05:53,960 --> 00:05:57,040 already, I want you there. I just want you to find a nice, 93 00:05:57,160 --> 00:06:01,120 easy conversational effort. You should be able to say a full 94 00:06:01,120 --> 00:06:03,240 sentence. Think nice. 95 00:06:03,240 --> 00:06:06,480 Quick feet, light steps, tall posture. 96 00:06:07,320 --> 00:06:10,000 Let your arms swing naturally, but just stay relaxed. 97 00:06:10,240 --> 00:06:16,040 Tuck those hips under, relax your jaw, relax your shoulders, 98 00:06:16,280 --> 00:06:18,560 engage your core. That's what I want. 99 00:06:18,560 --> 00:06:22,920 Engaging, driving those knees forward, breathing. 100 00:06:24,560 --> 00:06:26,000 I hope you have a smile on your face. 101 00:06:27,520 --> 00:06:31,120 I hope you're just, you know, if you're feeling down on life or 102 00:06:31,120 --> 00:06:36,240 you're having like a really good day, whatever it is, let's find 103 00:06:36,240 --> 00:06:40,600 the positives. Let's find the good, let's 104 00:06:40,600 --> 00:06:44,560 refocus and let's be selfish a little bit. 105 00:06:44,560 --> 00:06:47,680 This time is our time. This is this is what I call my 106 00:06:47,680 --> 00:06:53,680 me time, my time that I can unwind, I can decompress, I can 107 00:06:53,680 --> 00:06:56,520 just breathe. When was the last time you 108 00:06:56,520 --> 00:07:01,520 really, truly focus on just breathing and moving and 109 00:07:01,520 --> 00:07:08,960 feeling? You know, OK with that, I will 110 00:07:08,960 --> 00:07:10,680 actually want you to drop back into a walk. 111 00:07:10,760 --> 00:07:15,280 We got about one minute before we get into our main set of 20 112 00:07:15,280 --> 00:07:20,000 intervals and just recover. Walk tall, nice and steady and 113 00:07:20,000 --> 00:07:22,480 purposeful. Now when we do do these walks, I 114 00:07:22,480 --> 00:07:25,600 don't want it to be you shouldn't be bent over stopped. 115 00:07:26,000 --> 00:07:27,880 OK. I want a nice and purposeful. 116 00:07:29,000 --> 00:07:33,240 I actually think one of the great benefits of one run walks 117 00:07:33,240 --> 00:07:36,640 is we actually get to work on accelerating and decelerating. 118 00:07:37,160 --> 00:07:39,920 And it's actually in the deceleration that a lot of 119 00:07:39,920 --> 00:07:41,760 people get injuries stopping, right? 120 00:07:41,760 --> 00:07:46,320 It's pumping the brakes, and we get to do that 1/2 times today. 121 00:07:47,240 --> 00:07:50,360 So use these walk brakes as a chance to just reset your 122 00:07:50,360 --> 00:07:54,280 posture, reset your mindset, and just don't worry about the 123 00:07:54,280 --> 00:07:55,880 clock. I'm staring at it. 124 00:07:55,880 --> 00:07:58,840 I got my Sabwatch on hand. We're going to get into that 125 00:07:58,840 --> 00:08:03,240 first run in 321. Let's go. 126 00:08:03,480 --> 00:08:06,680 So easy job. We're going to build up. 127 00:08:07,040 --> 00:08:09,720 Maybe we do make these runs a little bit faster, but right now 128 00:08:09,720 --> 00:08:12,040 I just want a nice, steady, comfortable pace. 129 00:08:12,640 --> 00:08:15,040 Again, one minute on, one minute off. 130 00:08:15,040 --> 00:08:18,520 We're going to these minutes are going to fly by before you know 131 00:08:18,520 --> 00:08:21,640 it, but just trust me that I'm staring at the clock. 132 00:08:22,360 --> 00:08:24,880 I got this. You just focused on the road 133 00:08:24,880 --> 00:08:31,560 ahead, on being paying attention to your surroundings and feeling 134 00:08:31,560 --> 00:08:32,840 the feels. Right now. 135 00:08:32,840 --> 00:08:35,840 I just want you to again, relax your jaw, engage your core, and 136 00:08:35,840 --> 00:08:39,280 we're just on a nice little stroll. 137 00:08:39,520 --> 00:08:41,640 Get 20 more seconds before we pull back. 138 00:08:48,400 --> 00:08:50,960 Nice work you guys. Last 10 seconds. 139 00:08:53,160 --> 00:08:58,920 Breathing not going any faster. Any slower for 321. 140 00:08:58,920 --> 00:09:00,800 Gradually pull it back into the walk. 141 00:09:00,960 --> 00:09:04,680 OK, one down, 19 to go. Let's go. 142 00:09:06,480 --> 00:09:09,240 So a lot of people think of run walks as like this is so 143 00:09:09,240 --> 00:09:12,920 beginner, this is so elementary, but it's actually one of the 144 00:09:12,920 --> 00:09:17,480 most effective ways that we can build endurance safely, OK, 145 00:09:17,800 --> 00:09:20,160 alternating efforts we're working on bringing the heart 146 00:09:20,160 --> 00:09:24,480 rate up, bringing the heart rate down, recovery training that 147 00:09:24,480 --> 00:09:28,400 aerobic system also while reducing impact and fatigue. 148 00:09:28,880 --> 00:09:31,440 You're going to go with these one minute effort outs are going 149 00:09:31,440 --> 00:09:35,960 to feel amazing. I really think run walks are 150 00:09:35,960 --> 00:09:38,200 very much overrated and I need to do them more. 151 00:09:38,240 --> 00:09:41,640 So here I am. This is what I'm doing today. 152 00:09:41,640 --> 00:09:44,400 This is what I'm looking forward to doing today. 153 00:09:44,800 --> 00:09:47,120 And I hope that you lean into them as well. 154 00:09:47,120 --> 00:09:49,320 Don't think of it. Oh, I'm better than this, or 155 00:09:49,320 --> 00:09:52,840 this is too easy for me because in 10 seconds we're going into 156 00:09:52,840 --> 00:09:58,800 #2 With a smile on her face, start to gradually accelerate 157 00:09:58,880 --> 00:10:07,880 321, let's go #2 This is also an amazing tool for pacing. 158 00:10:08,400 --> 00:10:13,320 OK, Many runners when they start a race, I'm guilty is we start 159 00:10:13,320 --> 00:10:17,400 out way too fast. But this run, walk, it really 160 00:10:17,400 --> 00:10:22,080 does teach us some rhythm, some controls, some consistency and 161 00:10:22,080 --> 00:10:25,280 awareness. So lean into that. 162 00:10:26,160 --> 00:10:29,680 Don't focus on being hard and fast and whatever. 163 00:10:30,960 --> 00:10:35,280 Just focus on being new. I'm moving faster than the walk, 164 00:10:35,640 --> 00:10:37,800 OK? No pressure on how fast you 165 00:10:37,800 --> 00:10:40,640 should be going. The goal is that we are just 166 00:10:40,720 --> 00:10:42,960 moving. And if you do want to take this 167 00:10:42,960 --> 00:10:45,600 to a more in advanced level, feel free to accelerate a little 168 00:10:45,600 --> 00:10:47,640 bit more. Got you, got you. 169 00:10:48,840 --> 00:10:50,560 Just like that. You guys in 10 seconds, we're 170 00:10:50,560 --> 00:10:56,720 going to slow down, accelerate just like we both decelerate, 171 00:10:56,720 --> 00:11:00,440 just like we picked it up in 321. 172 00:11:00,440 --> 00:11:04,000 Pull it back, breathe. OK, again, we're walking with 173 00:11:04,000 --> 00:11:08,240 purpose. So this isn't just slow walk. 174 00:11:08,240 --> 00:11:11,480 OK, We didn't just Sprint. This is this is a purposeful 175 00:11:11,480 --> 00:11:12,760 walk. Heel toe. 176 00:11:12,760 --> 00:11:14,280 This is when you get to kind of heel toe. 177 00:11:14,280 --> 00:11:18,920 Use those hips, engage the core. Still driving those arms. 178 00:11:22,280 --> 00:11:26,000 Again, this workout is for everyone, whether you're brand 179 00:11:26,000 --> 00:11:28,480 new to running, coming back after a race. 180 00:11:29,680 --> 00:11:31,440 If you can see me right now, I'm putting my arm up. 181 00:11:32,120 --> 00:11:35,120 Or a seasoned athlete just using it as active recovery. 182 00:11:35,760 --> 00:11:39,560 Every single runner benefits from slowing down sometimes. 183 00:11:40,840 --> 00:11:47,680 If you've ever felt like walking during a run, it means this is 184 00:11:47,680 --> 00:11:55,640 for you, OK? If you've ever felt like if you 185 00:11:55,640 --> 00:11:58,040 have to walk while you're running, you're not strong, 186 00:11:58,320 --> 00:12:01,200 think again, OK? Walk breaks are strategic. 187 00:12:01,680 --> 00:12:04,560 They help you go farther, they help you recover faster. 188 00:12:04,840 --> 00:12:07,720 They actually help you enjoy running. 189 00:12:08,160 --> 00:12:12,760 All right, and 321, let's go back into that run. 190 00:12:15,280 --> 00:12:19,960 I think about just even in my marathon race, you kind of would 191 00:12:19,960 --> 00:12:25,400 walk to through the aid stations or gosh, at mile 23 when I had 192 00:12:25,400 --> 00:12:27,320 to contemplate, should I walk right now? 193 00:12:28,200 --> 00:12:30,280 Am I going to be able to get back into running? 194 00:12:30,760 --> 00:12:32,880 Of course I was. Of course I was. 195 00:12:36,360 --> 00:12:40,760 Some of my favorite runs when I look back on are MY141 or MY91. 196 00:12:40,760 --> 00:12:44,760 So you run for 9 minutes, walk for one minute, run for 9 197 00:12:44,760 --> 00:12:48,280 minutes, walk for one minute. So we build, we build on it 198 00:12:51,320 --> 00:12:52,800 already. It's a fast 1. 199 00:12:52,800 --> 00:13:01,000 You guys, we're slowing down in 5432 and one walk it out. 200 00:13:01,120 --> 00:13:04,600 I feel like these minutes are just going to fly by. 201 00:13:05,960 --> 00:13:07,880 I hope you have a nice neutral chin. 202 00:13:08,320 --> 00:13:11,400 You're looking ahead, obviously being aware that you don't trip 203 00:13:11,400 --> 00:13:17,840 and fall of what's in front of you, but you're still walking 204 00:13:17,840 --> 00:13:22,840 with purpose. You're breathing, you're 205 00:13:22,840 --> 00:13:27,240 smiling, maybe dancing a little bit because this music is so 206 00:13:27,240 --> 00:13:31,120 good, right? Thanks, Mike, thanks to the 207 00:13:31,120 --> 00:13:35,880 tune. Definitely makes you want to 208 00:13:35,920 --> 00:13:38,840 keep going. And I, I should, I should 209 00:13:38,840 --> 00:13:42,000 mention that it's OK to maybe run for two minutes and walk for 210 00:13:42,000 --> 00:13:44,880 one skip, skip one of the run, one of the walks. 211 00:13:48,400 --> 00:13:50,600 But if you're like, Nope, I'm going to be disciplined. 212 00:13:50,720 --> 00:13:52,960 I'm going to trust the system. I'm going to trust the process. 213 00:13:52,960 --> 00:13:56,560 I'm going to recover, then let's talk. 214 00:13:56,760 --> 00:14:01,360 OK, back into it in 321. Let's go. 215 00:14:03,440 --> 00:14:06,360 Now these runs, they could be a little bit faster right now. 216 00:14:06,480 --> 00:14:09,920 If you're like, OK, I'm, I'm feeling warmed up 14 minutes 217 00:14:09,920 --> 00:14:12,920 into this workout. We should be pretty primed. 218 00:14:13,320 --> 00:14:14,800 Our heart rate should be pretty steady. 219 00:14:14,800 --> 00:14:17,960 Now. I welcome you to maybe pick it 220 00:14:17,960 --> 00:14:21,720 up a little bit, but if you do try to hold steady, I don't just 221 00:14:21,720 --> 00:14:25,480 pick it up for a couple seconds and then fatigue down and still 222 00:14:25,480 --> 00:14:28,440 be mindful. Light, quick footsteps, nice 223 00:14:28,520 --> 00:14:33,080 tall posture, relaxed, driving those elbows back. 224 00:14:34,480 --> 00:14:39,760 Here we go. Keep it up into the nose, out 225 00:14:39,760 --> 00:14:47,280 the mouth, breathe in the flowers, blow out the candles. 226 00:14:47,600 --> 00:14:49,200 I think about that one for a second. 227 00:14:49,600 --> 00:14:50,960 Ten more seconds. Let's wake. 228 00:14:51,920 --> 00:15:01,840 Keep it up, keep it up, keep it up last 54321 nice job you guys 229 00:15:01,880 --> 00:15:07,920 15 minutes and we're walking. You guys are crushing this in 230 00:15:07,920 --> 00:15:10,720 about 10 minutes we're going to be turning around and heading 231 00:15:10,720 --> 00:15:17,480 back, so I will take that. You should be feeling like so 232 00:15:17,480 --> 00:15:20,840 good like I can do this all day. That's really what I want you to 233 00:15:20,840 --> 00:15:23,080 be feeling. I can do this all day. 234 00:15:28,000 --> 00:15:30,480 How's your effort? How's your breathing? 235 00:15:32,320 --> 00:15:34,600 How's the weather? How's the weather today? 236 00:15:34,600 --> 00:15:43,240 I think that's so cliche. It's sunny. 72 here, still 237 00:15:43,240 --> 00:15:47,520 moving efficiently. Our mind is calm, we're relaxed. 238 00:15:48,360 --> 00:15:50,600 Any emotions, just let them out. In 10 seconds. 239 00:15:50,760 --> 00:16:00,240 We're going back into it in 321. Let's go. 240 00:16:00,240 --> 00:16:04,840 I want you to imagine yourself running effortlessly, letting 241 00:16:04,840 --> 00:16:09,000 the ground move beneath you like like you're running on clouds. 242 00:16:09,680 --> 00:16:13,840 OK, really finding that the ball of your foot. 243 00:16:13,840 --> 00:16:16,800 So not running on your tippy toes, not heel striking, 244 00:16:17,120 --> 00:16:21,360 standing underneath the hips, tucking those hips under. 245 00:16:22,720 --> 00:16:26,640 Nice work. These run walk workouts. 246 00:16:26,640 --> 00:16:32,200 They, they are amazing for building our aerobic base, which 247 00:16:32,200 --> 00:16:34,800 is, as you know, the foundation of endurance. 248 00:16:35,360 --> 00:16:41,320 OK, so again, don't let yourself think that your body gets better 249 00:16:41,400 --> 00:16:45,240 at using oxygen, improving stamina and recovery. 250 00:16:46,000 --> 00:16:49,480 It's how you get faster without always running fast. 251 00:16:50,480 --> 00:16:54,800 That 8020 concept right? Why is running slower going to 252 00:16:54,800 --> 00:17:00,520 make me faster and 321 block it out? 253 00:17:03,480 --> 00:17:07,240 Even if you are training for a race sprinkling days like this, 254 00:17:07,319 --> 00:17:13,119 it really does help you absorb the harder workouts that balance 255 00:17:13,560 --> 00:17:18,440 the Yang and the Yang and keeping it nice and controlled 256 00:17:18,440 --> 00:17:23,160 and steady. Hinding your breath, thanking 257 00:17:23,160 --> 00:17:32,040 your body for giving it a breath of fresh air, listening to it, 258 00:17:32,040 --> 00:17:35,920 not always hammering it. Every single run, every single 259 00:17:35,920 --> 00:17:38,920 workout shouldn't be balls to the walls. 260 00:17:39,040 --> 00:17:41,280 I in fact, I should be mostly enjoyable. 261 00:17:43,280 --> 00:17:47,200 I have a fairly new athlete that I've been coaching 15 seconds in 262 00:17:47,200 --> 00:17:53,240 and she she was just that she always ran at those 263 00:17:53,440 --> 00:17:59,600 uncomfortable zones, those uncomfortable efforts in 321, 264 00:17:59,600 --> 00:18:05,800 let's go one minute. And she is like, I've never 265 00:18:05,800 --> 00:18:08,040 really understood the whole runner's high. 266 00:18:10,040 --> 00:18:13,080 And she's like, I never thought I would really enjoy running. 267 00:18:13,680 --> 00:18:17,680 And she's like, this is so fun. Why didn't anybody ever tell me 268 00:18:17,680 --> 00:18:21,360 that? Slowing down my runs and making 269 00:18:21,360 --> 00:18:26,200 them enjoyable would be so fun. So don't let anyone's pace or 270 00:18:26,200 --> 00:18:29,240 judgement, but just listen to this feeling. 271 00:18:29,240 --> 00:18:34,400 Listen to your body, trust the process and be free. 272 00:18:35,120 --> 00:18:41,200 Let your body feel. Feel running easy, OK? 273 00:18:41,840 --> 00:18:45,440 We don't give ourselves judgement for walking right. 274 00:18:49,040 --> 00:18:51,520 All right, In 10 seconds, we're back at it. 275 00:18:51,680 --> 00:19:06,600 We're back in it. 321, walk it. Our head is tall, our eyes are 276 00:19:06,600 --> 00:19:08,920 forward. We're leaning from the ankle. 277 00:19:10,800 --> 00:19:17,800 We're relaxing. Nice work, you guys. 278 00:19:20,400 --> 00:19:29,720 Keep it up. In through the nose at the 279 00:19:29,840 --> 00:19:38,720 thumb. Sometimes if I go silent, I 280 00:19:38,720 --> 00:19:42,560 really just want you to kind of take in the music, know that I'm 281 00:19:42,560 --> 00:19:45,760 thinking about you and I'm wanting that you to work hard. 282 00:19:46,360 --> 00:19:52,400 All right, for this next intro, let's pick it up a notch in 283 00:19:52,400 --> 00:19:57,840 three, in two, in one. Let's go at that 20 minute mark. 284 00:19:57,840 --> 00:20:01,920 In 5 minutes, I'm going to ask you to turn around if you are 285 00:20:01,920 --> 00:20:14,970 doing an out and back. Keep on breathing. 286 00:20:16,370 --> 00:20:20,970 Maybe we step it up a little bit right here, a little bit faster 287 00:20:22,490 --> 00:20:27,450 with purpose, though, driving those knees, tucking those hips 288 00:20:27,450 --> 00:20:34,240 under. Smiling 30 seconds. 289 00:20:39,560 --> 00:20:43,120 Remind yourself that fitness isn't built only in the hard 290 00:20:43,120 --> 00:20:45,880 sessions. It's built through consistency, 291 00:20:45,880 --> 00:20:50,320 through variety and recovery. And guess what? 292 00:20:50,320 --> 00:20:53,880 You guys run, walk workouts give you all three. 293 00:20:55,080 --> 00:21:00,280 So again, returning to running, rebuilding or just wanting to 294 00:21:00,280 --> 00:21:03,360 enjoy our runs, take it to a walk. 295 00:21:06,440 --> 00:21:11,880 Let's feel good. Let's not stress our bodies even 296 00:21:11,880 --> 00:21:15,800 more, OK? Our body takes, you know, 297 00:21:16,080 --> 00:21:21,640 physical fitness is a stress just like it is about stressing 298 00:21:21,640 --> 00:21:25,880 over a test that we have coming up or a deadline that we have to 299 00:21:25,880 --> 00:21:30,280 meet at work or not getting enough sleep. 300 00:21:30,280 --> 00:21:35,040 All of those are life stressors and our body reacts to them 301 00:21:35,040 --> 00:21:39,360 actually the same. So are we leaning into those 302 00:21:39,360 --> 00:21:42,880 stressors or are we doing something to offset those 303 00:21:42,880 --> 00:21:46,840 stressors to de stress? OK, I hope that today is 304 00:21:47,360 --> 00:21:50,840 becoming more of a de stressor and making. 305 00:21:50,840 --> 00:21:53,200 I always say after every workout, I really do want you 306 00:21:53,200 --> 00:21:55,240 feeling better than you did when you started. 307 00:21:55,520 --> 00:21:59,320 But especially today, I really want you to feel really good. 308 00:21:59,480 --> 00:22:02,080 OK, all right, back in it. Let's go. 309 00:22:02,560 --> 00:22:07,080 One minute in. Through the nose, out through 310 00:22:07,080 --> 00:22:08,400 the mouth. You got this. 311 00:22:16,680 --> 00:22:22,120 Into the nose, out to the mouth and do the jeans after the not 312 00:22:22,600 --> 00:22:24,160 right foot, left foot, this stuff. 313 00:22:24,240 --> 00:22:33,320 You got it. 30 seconds down, 30 seconds to go. 314 00:22:36,760 --> 00:22:40,160 How you feeling coming, approaching about that halfway 315 00:22:40,160 --> 00:22:43,800 point, You're still going ahead, still going ahead. 316 00:22:43,800 --> 00:22:48,560 We're not turning around yet again while we're running, maybe 317 00:22:48,560 --> 00:22:52,960 we pick up our page ever so slightly, but we're not 318 00:22:52,960 --> 00:22:55,640 sprinting. Today's not for the Sprint, I 319 00:22:55,640 --> 00:22:57,400 promise. Don't do do do that. 320 00:22:57,400 --> 00:23:01,040 And three and two and one. Walk it out. 321 00:23:01,880 --> 00:23:08,600 There you go. I had somebody reach out to me 322 00:23:09,960 --> 00:23:12,240 and maybe this is you. I feel like there's a lot of you 323 00:23:12,240 --> 00:23:15,800 guys out there who just have a favorite workout and they just 324 00:23:15,800 --> 00:23:20,160 listen to that one on repeat, which I say that embarrassing 325 00:23:20,160 --> 00:23:22,520 because I'm like, man, I can't believe you want to listen to me 326 00:23:22,520 --> 00:23:26,560 repeat myself, like listen to my voice over and over and over 327 00:23:26,560 --> 00:23:30,840 again, but maybe this is you. And so he mentioned that he has 328 00:23:30,840 --> 00:23:34,720 been doing this 20 minute intervals workout and at what 329 00:23:34,720 --> 00:23:39,080 point is he good to accelerate, to move forward? 330 00:23:39,160 --> 00:23:42,400 Is he ready for a 30 minute? Can he do a 40 or can he even do 331 00:23:42,400 --> 00:23:48,120 a 60? And I was, I was very like taken 332 00:23:48,120 --> 00:23:51,840 aback, almost like he, he needs permission for me to tell him 333 00:23:51,840 --> 00:23:55,480 what he can and cannot do. And five seconds we're taking, 334 00:23:55,480 --> 00:24:01,520 we're pulling back 321 here we go walk it out. 335 00:24:04,520 --> 00:24:08,800 And then I thought, I'm like, this is a very valid question. 336 00:24:09,320 --> 00:24:13,240 So say you've been working out consistently for 20 minutes at a 337 00:24:13,240 --> 00:24:18,040 time. At what point can you is is 338 00:24:18,040 --> 00:24:23,160 moving to 30 minutes acceptable? And I say ABS a freaking loosely 339 00:24:24,240 --> 00:24:27,800 going, you know, I always say the 10% rule. 340 00:24:27,800 --> 00:24:31,520 So every week we like to build 10%. 341 00:24:31,760 --> 00:24:38,120 OK, now that's not science per SE, because I wouldn't want him 342 00:24:38,120 --> 00:24:41,680 then, you know, sprinting for 2020 minutes and then suddenly 343 00:24:41,680 --> 00:24:44,160 sprinting for 30 minutes. But that wouldn't be OK. 344 00:24:44,600 --> 00:24:51,080 But you know, to graduate to 30 minutes, 100%, let's go for it. 345 00:24:51,200 --> 00:24:54,440 And then the next week we do 40 and then the next week we do 50 346 00:24:54,440 --> 00:24:58,480 and then the next week we do 60. OK, so if you're kind of maybe 347 00:24:58,480 --> 00:25:01,880 feeling stuck in your fitness 321, walk it out. 348 00:25:02,280 --> 00:25:07,160 OK, officially 25 minute mark, You guys were at that halfway 349 00:25:07,160 --> 00:25:10,680 point. This is your chance if you are 350 00:25:10,680 --> 00:25:15,520 doing an Outback to go ahead and turn around and start heading 351 00:25:15,520 --> 00:25:18,440 home. For me, I do like to do circles 352 00:25:18,960 --> 00:25:24,040 and that it forces me to that I have to complete the circle, 353 00:25:24,040 --> 00:25:25,480 right? I have to complete the block 354 00:25:26,200 --> 00:25:28,200 breathing in through the nose, out through the mouth. 355 00:25:30,200 --> 00:25:34,240 However, I would jump to say I wouldn't go from doing 20 356 00:25:34,240 --> 00:25:37,000 minutes of running jumping to 60 minutes of running. 357 00:25:37,600 --> 00:25:40,960 Now you could and you likely wouldn't get injured, but you 358 00:25:41,000 --> 00:25:44,000 also wouldn't probably enjoy that run very much and it would 359 00:25:44,000 --> 00:25:48,560 be a very daunting run. So so that about 10 seconds 360 00:25:48,800 --> 00:25:52,160 before we walk it out, run it out. 361 00:25:52,280 --> 00:25:57,040 Gosh, I'm probably losing it. If one job keeping track of the 362 00:25:57,040 --> 00:26:01,920 closet 321. All right, let's get into that 363 00:26:01,920 --> 00:26:03,800 jog. Let's get into that run. 364 00:26:05,000 --> 00:26:11,840 But I I always and I can't say everyone should be enjoyable. 365 00:26:11,840 --> 00:26:15,160 We do need to get out of our comfort zones, raise the 366 00:26:15,160 --> 00:26:20,720 ceiling, right? But think about if I was 367 00:26:20,720 --> 00:26:25,600 constantly running for an hour, OK, and then my coach just told 368 00:26:25,600 --> 00:26:27,400 me to go out and run for two hours. 369 00:26:28,360 --> 00:26:36,040 That is a prime one I would be absolutely scared of and I 370 00:26:36,040 --> 00:26:38,400 wouldn't enjoy myself. I'd be staring at the clock. 371 00:26:38,400 --> 00:26:43,200 I probably wouldn't have fuel properly and and then I'd 372 00:26:43,200 --> 00:26:46,280 probably have to recover for like two or three days after 373 00:26:46,280 --> 00:26:50,360 because I'd be my body would be shocked 10 seconds. 374 00:26:51,680 --> 00:26:56,080 So always, always, always every say to everyone, you know your 375 00:26:56,080 --> 00:26:58,720 bodies better than I do. Listen to your body. 376 00:26:58,720 --> 00:27:02,360 Listen to the signs. 321 There we go. 377 00:27:02,440 --> 00:27:10,320 Jog it out, jog it, add numbers. We no add numbers, we walk even 378 00:27:10,320 --> 00:27:13,960 numbers. We run 27 minutes. 379 00:27:13,960 --> 00:27:22,160 We are walking, walking with purpose, speed walking OK, but 380 00:27:22,160 --> 00:27:23,200 letting the heart rate come down. 381 00:27:25,320 --> 00:27:28,400 I am going to again, try to challenge you guys to go a 382 00:27:28,400 --> 00:27:30,360 little bit faster on the second-half. 383 00:27:30,720 --> 00:27:40,040 Optional because you can, because you are strong. 384 00:27:42,800 --> 00:27:45,680 Because sometimes we just need to be told what to do, right. 385 00:27:46,160 --> 00:27:52,200 Sometimes we need to be pushed to be nudged ever so much to get 386 00:27:52,200 --> 00:27:54,440 out of our comfort zone. Even though I said today's like 387 00:27:54,440 --> 00:28:00,680 a recovery 321, let's just go a little bit faster than what 388 00:28:00,680 --> 00:28:03,800 we've been going at, OK? Drive those knees a little bit 389 00:28:03,800 --> 00:28:06,440 more, tuck those hips under a little bit stronger. 390 00:28:06,960 --> 00:28:11,800 Engage our core, relax our jaw and breathe. 391 00:28:13,640 --> 00:28:17,280 You can do this. Stay steady, stay consistent. 392 00:28:17,280 --> 00:28:24,240 Trust the process. 20 seconds in 40 to go into the nose after the 393 00:28:24,240 --> 00:28:26,120 mouth. Stay calm, stay relaxed. 394 00:28:28,480 --> 00:28:31,160 The good news is recovery is about 30 seconds away. 395 00:28:36,690 --> 00:28:40,050 Now, if you're anything like me, like recovering from a race or 396 00:28:40,050 --> 00:28:45,410 sickness or an injury, ignore what I'm saying and just keep 397 00:28:45,680 --> 00:28:47,480 moving, OK? 15 seconds. 398 00:28:47,520 --> 00:28:52,360 We're going to walk it out. Here we go. 399 00:28:53,920 --> 00:29:03,160 Last 54321 and walk it out. Yeah, yeah, yeah. 400 00:29:09,430 --> 00:29:20,680 Breathing, smiling, recovering. So what are some benefits of 401 00:29:21,160 --> 00:29:26,120 run, walk training Again, it improves our aerobic endurance 402 00:29:26,120 --> 00:29:30,040 without over stressing the body. So maybe you woke up this 403 00:29:30,040 --> 00:29:31,800 morning and you're like, man, I'm really sorry. 404 00:29:32,280 --> 00:29:35,480 I don't know if I can work out today actually getting out and 405 00:29:35,480 --> 00:29:38,520 doing something like this. This would be massively 406 00:29:39,320 --> 00:29:41,520 important. Like I actually would encourage 407 00:29:41,520 --> 00:29:44,520 it. You'll likely feel better kind 408 00:29:44,520 --> 00:29:47,840 of work out any of that lactic acid buildup, any of that DOMS 409 00:29:47,840 --> 00:29:50,640 delayed onset muscle soreness that you might have. 410 00:29:51,120 --> 00:29:55,280 But the the secret is truly keeping it easy, getting some 411 00:29:55,280 --> 00:29:57,760 blood flow, getting some oxygen into those muscles. 412 00:29:57,960 --> 00:30:01,240 All right, we're taking off in 321. 413 00:30:01,240 --> 00:30:04,920 Let's go 30 minutes for crushing it, you guys, 30 minutes down, 414 00:30:04,920 --> 00:30:10,800 20 minutes to go. You've got this reducing the 415 00:30:10,800 --> 00:30:14,680 risk of injury. Again, we're lowering the impact 416 00:30:14,680 --> 00:30:18,280 load, we're training that acceleration deceleration 417 00:30:18,280 --> 00:30:25,360 without high heavy impact. And this is also allowing us to 418 00:30:25,360 --> 00:30:28,640 kind of maintain some nice consistent weekly volume. 419 00:30:28,680 --> 00:30:31,440 So believe it or not, we're still building volume. 420 00:30:31,520 --> 00:30:35,720 We're still we're still counts as a workout by no main instance 421 00:30:35,720 --> 00:30:44,400 does not not count right, we're working. 15 more seconds. 422 00:30:44,400 --> 00:31:00,480 Nice work. Last 10, last 321, nice jab. 423 00:31:00,480 --> 00:31:04,040 Recover. Walk tall, let your breathing 424 00:31:04,040 --> 00:31:08,280 settle but keep moving forward. This is active recovery. 425 00:31:11,160 --> 00:31:21,160 Reset your mind. Reset your body, settle in. 426 00:31:29,210 --> 00:31:31,730 How's this effort feel? How does your breathing feel? 427 00:31:32,370 --> 00:31:34,530 Heavy. It is heavy. 428 00:31:34,530 --> 00:31:35,970 Pull it back a touch. OK? 429 00:31:37,010 --> 00:31:40,570 Again, the goal of today is not about intensity, more about 430 00:31:40,570 --> 00:31:44,210 connection. We're teaching our bodies to 431 00:31:44,210 --> 00:31:47,810 move efficiently and keeping your mind calm. 432 00:31:49,120 --> 00:31:53,640 One thing that's nice rusty voice of mine is I've got that 433 00:31:53,640 --> 00:31:58,680 like calm voice. All right, we're running in 434 00:31:58,680 --> 00:32:05,080 three in two one. Let's go light, tall and 435 00:32:05,080 --> 00:32:06,680 relaxed. Guys, keep it moving. 436 00:32:08,880 --> 00:32:10,480 Slowly working that heart rate up. 437 00:32:13,680 --> 00:32:16,880 It's getting going right now that you're in it, you're fine. 438 00:32:17,040 --> 00:32:25,080 You got this. Come on. 439 00:32:26,400 --> 00:32:27,680 Got this. Before we know it, I'm going to 440 00:32:27,680 --> 00:32:29,400 be like you guys. We have just one more left. 441 00:32:31,440 --> 00:32:33,880 You're controlling it. Steady and strong. 442 00:32:34,560 --> 00:32:40,160 That's what we want to see. Come on. 20 seconds. 443 00:32:41,120 --> 00:32:45,240 Remind yourself the body adapts through consistency, not 444 00:32:45,240 --> 00:32:49,920 punishment, OK? Easy days, easy, hard days. 445 00:32:49,920 --> 00:32:54,760 Hard, easy days like today is going to keep you healthy and 446 00:32:54,760 --> 00:32:57,560 motivated. It's going to keep you staying 447 00:32:57,560 --> 00:33:02,400 consistent in 321. Walk it out. 448 00:33:04,120 --> 00:33:08,600 Let's walk with purpose. Let's actually walk. 449 00:33:08,640 --> 00:33:10,880 OK? Maybe you're feeling like no, 450 00:33:10,880 --> 00:33:13,520 I'm going to jog this one out. No, slow it down. 451 00:33:14,280 --> 00:33:16,880 Walk it out. OK, got this. 452 00:33:21,680 --> 00:33:24,640 Let that heart rate come down. Really focus on your breathing 453 00:33:24,640 --> 00:33:35,800 right now. Think about your goals. 454 00:33:36,840 --> 00:33:41,960 Remember, our goals don't have to be perfect, but it's about 455 00:33:41,960 --> 00:33:46,560 showing up. One run, one walk, one breath at 456 00:33:46,560 --> 00:33:49,720 a time. In through the nose, out through 457 00:33:49,720 --> 00:33:51,840 the mouth. 10 seconds. We take off. 458 00:33:55,160 --> 00:34:00,680 Come on, five, four, start to accelerate. 321. 459 00:34:00,960 --> 00:34:13,880 Let's work listening to your body. 460 00:34:14,960 --> 00:34:19,400 And I hope that you come back to this workout and maybe maybe we 461 00:34:19,400 --> 00:34:23,679 aim to do the same route so that way it forces us to stay in 462 00:34:23,679 --> 00:34:29,520 check. I actually challenge you to 463 00:34:29,520 --> 00:34:34,199 specifically put this workout in after a hard run or hard 464 00:34:34,199 --> 00:34:40,120 workout. Even better, maybe you take 465 00:34:40,120 --> 00:34:42,360 these runs a little bit easier, a little lighter. 466 00:34:43,360 --> 00:34:47,360 It's more of a jog walk or a slog walk, right? 467 00:34:47,360 --> 00:34:55,560 A slow jog because I promise you there is such benefits to doing 468 00:34:55,560 --> 00:35:01,760 these easy days after the hard days. 321 walk it out. 469 00:35:10,880 --> 00:35:14,520 We talk about interval training rate or high intensity interval 470 00:35:14,520 --> 00:35:18,840 training hit workouts where we bring our heart rate, we spike 471 00:35:18,840 --> 00:35:21,600 it and then we recover, we spike it and we recover. 472 00:35:22,240 --> 00:35:26,440 But today we are just naturally right, raising our heart rate, 473 00:35:26,440 --> 00:35:31,760 lowering our heart rate, but in a much convenient, 474 00:35:32,200 --> 00:35:39,320 conversational, subtle way. But it's still improving our 475 00:35:39,320 --> 00:35:42,840 aerobic efficiency, still helping you train your body to 476 00:35:42,840 --> 00:35:46,000 recover quickly while still moving. 477 00:35:47,320 --> 00:35:50,800 Your workout tomorrow is going to be so much better because of 478 00:35:50,800 --> 00:36:00,880 what you're doing right now in 5432, Let's run. 479 00:36:01,120 --> 00:36:07,120 Come on each run minute. It might not feel like much, but 480 00:36:07,120 --> 00:36:09,360 again, we're stacking the brakes. 481 00:36:10,600 --> 00:36:12,920 All in all, we're going to be running for 20 minutes. 482 00:36:13,280 --> 00:36:19,440 That's huge. That's a lot of aerobic time 483 00:36:19,440 --> 00:36:24,360 without the excessive strain. That's endurance building in the 484 00:36:24,360 --> 00:36:30,280 smartest way possible. Got that blood flow moving? 485 00:36:30,280 --> 00:36:37,840 We're clearing out any muscle stiffness and really we're we're 486 00:36:37,840 --> 00:36:41,040 prepping the body for that next quality workout. 487 00:36:41,600 --> 00:36:44,280 Keep it up last 20 seconds here and then we can pull it back. 488 00:36:49,440 --> 00:37:01,080 Keep going 10 seconds last 54321, walk it out. 489 00:37:01,560 --> 00:37:09,240 Amazing work, you guys. I, I was thinking about this and 490 00:37:09,400 --> 00:37:15,840 trying to bring it back to home, but it's interesting because I 491 00:37:15,840 --> 00:37:20,640 always say the two I's that I, I like to stay very far away from 492 00:37:20,640 --> 00:37:27,120 is injury and illness. OK, Even just this minor, you 493 00:37:27,120 --> 00:37:32,680 know, major illness, OK, I would say on on Monday I was on the 494 00:37:32,680 --> 00:37:34,240 couch. I didn't feel good at all. 495 00:37:34,480 --> 00:37:38,400 I just I was my brain was just not in it. 496 00:37:38,400 --> 00:37:41,440 I just needed not that I caught a fever or anything like that, 497 00:37:41,440 --> 00:37:48,000 but I just from coughing all night and not feeling like I get 498 00:37:48,160 --> 00:37:55,040 to take a full breath. But then like the the IT was 499 00:37:55,040 --> 00:37:56,640 Monday. I need to get moving. 500 00:37:56,640 --> 00:38:01,480 Need to get going in 321 round it out 38 minutes. 501 00:38:01,480 --> 00:38:08,120 You guys were crushing this, but again, most runners don't quit 502 00:38:08,120 --> 00:38:10,320 because of lack of motivation, OK? 503 00:38:11,800 --> 00:38:15,080 They quit because of burnout or injury. 504 00:38:15,680 --> 00:38:21,360 All right, this right here is going to help you stay in it for 505 00:38:21,360 --> 00:38:23,800 the long game. Trust me. 506 00:38:25,200 --> 00:38:30,240 Just trust me, OK? So many of us too, we will do a 507 00:38:30,240 --> 00:38:32,640 race and then it's like we hang it up. 508 00:38:33,040 --> 00:38:34,280 I did it. I completed it. 509 00:38:34,880 --> 00:38:38,040 Don't want to do it anymore. Or maybe you, you you do a 510 00:38:38,040 --> 00:38:43,080 program and you successfully finish that program and then you 511 00:38:43,400 --> 00:38:45,320 stop. And it's like, what do you do 512 00:38:45,320 --> 00:38:47,080 when you stop? Right. 513 00:38:48,040 --> 00:38:52,400 Yes, there's offseason training and, you know, taking breaks all 514 00:38:52,400 --> 00:38:56,480 for that. But I do think we still, our 515 00:38:56,480 --> 00:39:01,000 bodies are still craving 321. Lock it out. 516 00:39:01,440 --> 00:39:04,040 Yeah, yeah, yeah. Our bodies are still create 517 00:39:04,280 --> 00:39:16,600 craving movement and that endorphin and you know, like we 518 00:39:16,600 --> 00:39:20,320 need movement to recover, OK. The worst thing, even when you 519 00:39:20,320 --> 00:39:24,040 get an injury nowadays, they would always say rest, ice, 520 00:39:24,040 --> 00:39:27,520 compression, elevation. Right now they want you walking 521 00:39:27,520 --> 00:39:29,600 on it. I think, gosh, my mom's about to 522 00:39:29,600 --> 00:39:35,360 get hip surgery and they want them up and walking right after 523 00:39:35,360 --> 00:39:42,720 surgery, which is crazy, right? So amazing what science and time 524 00:39:42,720 --> 00:39:47,120 has changed the game. But we also need to lean into 525 00:39:47,120 --> 00:39:49,120 our bodies. Are we constantly just getting 526 00:39:49,120 --> 00:39:51,720 sick? That means we're kind of maybe 527 00:39:51,720 --> 00:39:53,880 pushing it too hard. We're over stressing our body. 528 00:39:53,880 --> 00:39:55,320 Are we constantly getting injured? 529 00:39:56,200 --> 00:39:58,000 Maybe we're again, we're pushing our body. 530 00:39:58,040 --> 00:40:00,280 We got to go. All right, back into it. 531 00:40:00,400 --> 00:40:07,120 One minute run, let's go. So again, let's redefine what 532 00:40:07,120 --> 00:40:14,880 success is that race time doesn't define you. 533 00:40:14,880 --> 00:40:19,320 OK, Sometimes our best run isn't the hardest one. 534 00:40:20,400 --> 00:40:23,920 The one that leaves you wanting more, the one that's you're 535 00:40:23,920 --> 00:40:28,280 like. That felt amazing, and I hope 536 00:40:28,280 --> 00:40:30,800 that that's what this workout is doing for you right now. 537 00:40:31,320 --> 00:40:37,640 You want to keep going, You want to keep pushing, giving you 538 00:40:37,640 --> 00:40:39,960 permission to slow down 20 seconds. 539 00:40:40,560 --> 00:40:46,080 Not right now, though. Right now we're still running 15 540 00:40:46,080 --> 00:40:59,520 seconds, 10 seconds if we slow down in 54321. 541 00:40:59,960 --> 00:41:03,000 Lock it out. It takes confidence to go slow. 542 00:41:04,000 --> 00:41:09,280 Anyone can push hard, but it really does take discipline and 543 00:41:09,280 --> 00:41:14,200 self-awareness to run easy. Truly easy. 544 00:41:17,920 --> 00:41:21,240 I hope you're getting a nice like mental reset from all of 545 00:41:21,240 --> 00:41:25,760 this. I call them mental breaks. 546 00:41:26,960 --> 00:41:29,320 That mental breakdown mental breaks. 547 00:41:30,200 --> 00:41:33,120 Well, you don't have to think about pace or distance. 548 00:41:34,000 --> 00:41:36,280 It's you don't even have to focus on the time because I got 549 00:41:36,280 --> 00:41:40,120 to I just got to listen to my cues kind of like I'm moving 550 00:41:40,120 --> 00:41:43,480 meditation. I've always tried to meditate 551 00:41:44,000 --> 00:41:48,120 and I end up just falling asleep, but I feel like I can 552 00:41:48,120 --> 00:41:51,800 really Zen out and forget about things when I'm in these, when 553 00:41:51,800 --> 00:42:01,080 I'm in the in that easy run in the in with nature 321, let's 554 00:42:01,080 --> 00:42:03,840 go. We got just two more intervals, 555 00:42:03,840 --> 00:42:05,320 you guys, two more. That's it. 556 00:42:05,880 --> 00:42:09,720 We can do this. Not any faster, not any slower. 557 00:42:12,000 --> 00:42:16,440 Reminding ourselves that we have great posture, that our 558 00:42:16,440 --> 00:42:21,960 shoulders are relaxed, our jaw is relaxed, we're realigned, We 559 00:42:21,960 --> 00:42:24,560 feel good when it's light, we're not pounding on the ground. 560 00:42:28,720 --> 00:42:30,840 I'm so proud of you. Have I not told you that yet? 561 00:42:31,200 --> 00:42:35,760 30 seconds and then we can walk. But I also just want to let you 562 00:42:35,760 --> 00:42:38,280 know that you're building momentum right now. 563 00:42:39,880 --> 00:42:45,360 You're giving yourself grace and permission that every run 564 00:42:45,360 --> 00:42:49,240 doesn't need to feel amazing. But what matters is that you 565 00:42:49,240 --> 00:42:53,680 showed up mitted. You hit play, tied your running 566 00:42:53,680 --> 00:43:00,120 shoes together, ate breakfast. You fuelled this workout. 321 567 00:43:01,400 --> 00:43:08,320 Walk it out. You chose to put yourself first. 568 00:43:09,720 --> 00:43:15,800 Each little choice to drink water versus the sugary object 569 00:43:16,080 --> 00:43:22,480 or to have a piece of fruit instead of candy, to turn your 570 00:43:22,480 --> 00:43:32,680 phone off and actually go to bed versus scroll right, to create 571 00:43:32,680 --> 00:43:36,560 those memories and those experiences when it kind of 572 00:43:36,560 --> 00:43:40,040 meant it wasn't exactly something you wanted, right? 573 00:43:41,560 --> 00:43:45,840 I've been, I know my husband's going to listen to this and he's 574 00:43:45,840 --> 00:43:51,680 going to laugh, but every few years I like to do family photos 575 00:43:52,280 --> 00:43:56,640 and he always is. So I don't want to say awkward. 576 00:43:56,720 --> 00:43:58,440 OK, three, this is our final minute. 577 00:43:58,440 --> 00:44:02,160 You guys 21, Not any faster, not any slower. 578 00:44:02,920 --> 00:44:07,720 Run it out. But he first, sometimes you need 579 00:44:07,720 --> 00:44:12,280 to give him like a couple shots just to relax a little bit. 580 00:44:12,880 --> 00:44:15,120 But then the pictures, they always turn out great. 581 00:44:15,120 --> 00:44:19,080 The photographers do an amazing job and then we have these 582 00:44:19,080 --> 00:44:25,200 photos, these timeless memories. And every time he's he'll remind 583 00:44:25,200 --> 00:44:26,960 me to I'm so glad you made me do it. 584 00:44:27,080 --> 00:44:30,400 It was worth it. And I've, I've been kind of 585 00:44:30,400 --> 00:44:33,600 itching to do that again. I actually told him about it, 586 00:44:34,040 --> 00:44:37,040 but I really want to do some fun city pictures. 587 00:44:37,480 --> 00:44:44,120 Have no idea even how to go about that because, you know, 588 00:44:44,520 --> 00:44:46,920 everyone keeps telling me you're in the magic moments right now. 589 00:44:46,920 --> 00:44:50,560 You guys, we have 15 seconds left that you. 590 00:44:50,760 --> 00:44:53,440 I wish I can just freeze time and that's exactly what I kind 591 00:44:53,440 --> 00:44:56,040 of want to do. I don't know why I'm going off 592 00:44:56,040 --> 00:45:02,440 on this tangent in 4321. Walk it out. 593 00:45:02,480 --> 00:45:05,920 We're into the cool down. You're amazing. 594 00:45:07,000 --> 00:45:09,120 I want you to just stand a little taller. 595 00:45:09,440 --> 00:45:11,160 Relax. Pull your shoulders down back, 596 00:45:12,080 --> 00:45:15,280 swing your arms, wiggle your fingers, wiggle your toes. 597 00:45:16,800 --> 00:45:18,680 Put that smile on your face. You did it. 598 00:45:20,720 --> 00:45:21,840 OK? I want you to do something. 599 00:45:22,320 --> 00:45:24,600 I don't know if I've ever done this with you before, but I want 600 00:45:24,600 --> 00:45:27,720 you to try it and sync your breathing with your steps. 601 00:45:31,280 --> 00:45:34,720 Breathe in, breathe in, breathe in, breathe in. 602 00:45:35,520 --> 00:45:37,600 Let your breath stay smooth and rhythmic. 603 00:45:40,120 --> 00:45:46,720 Walk with intention, your arms moving, every step counts. 604 00:45:49,200 --> 00:45:52,520 And now just like, take that in. How do you feel right now? 605 00:45:52,520 --> 00:45:56,200 How do your legs feel? How's your breathing feel? 606 00:45:56,440 --> 00:45:58,360 How's your head feel? Do you feel clear? 607 00:45:58,360 --> 00:46:03,520 Do you feel rejuvenated again? It doesn't need to feel perfect, 608 00:46:05,200 --> 00:46:07,000 but are you in tune with what your body needs? 609 00:46:08,240 --> 00:46:13,120 Is it craving salt? The craving sugar craving, just 610 00:46:13,480 --> 00:46:17,280 thirst or some tea. Gosh, that's what I'm craving 611 00:46:17,280 --> 00:46:19,560 right now. I just want some tea, my soothe 612 00:46:19,560 --> 00:46:24,840 my throat. But if you've just raced, we 613 00:46:24,840 --> 00:46:31,040 finished a big training cycle or a long program, runs like this 614 00:46:31,040 --> 00:46:35,640 are just gold to keep your routine, to maintain your 615 00:46:35,640 --> 00:46:39,600 fitness, to give your body a chance to just absorb the work 616 00:46:39,600 --> 00:46:41,920 to be done. And they feel good, right? 617 00:46:41,920 --> 00:46:43,320 Like you can't feel good right now. 618 00:46:45,520 --> 00:46:49,680 And just remind yourself that these fitness games, they happen 619 00:46:49,680 --> 00:46:54,400 during the recovery, not during the workout itself. 620 00:46:56,280 --> 00:46:58,520 That's why today's session is so crucial. 621 00:47:03,640 --> 00:47:05,320 It doesn't always have to be about numbers. 622 00:47:06,360 --> 00:47:09,520 Today's goal is simple. To move, to breathe and enjoy 623 00:47:09,520 --> 00:47:15,680 getting outside. Connect, smile, remind yourself 624 00:47:15,680 --> 00:47:18,000 of those fun goals you wrote down. 625 00:47:20,920 --> 00:47:22,360 I was talking to one of my athletes. 626 00:47:22,680 --> 00:47:26,120 I told her to remind herself to kind of maybe take a chance 627 00:47:26,120 --> 00:47:30,840 right now to sit down and talk about the four PS at 4 PS. 628 00:47:30,840 --> 00:47:37,400 I do them every New Year's ish around that time, but I like to 629 00:47:37,400 --> 00:47:39,720 kind of come back to them every couple of months. 630 00:47:40,320 --> 00:47:47,040 So my 4 PS are personal, personal goals, play goals, OK, 631 00:47:47,600 --> 00:47:51,560 professional, so businessy, career goals. 632 00:47:52,480 --> 00:47:55,560 And why am I forgetting the last physical? 633 00:47:55,760 --> 00:48:00,520 OK, so again, personal and physical, they they can 634 00:48:00,520 --> 00:48:06,760 intertwine, they can mesh, but have, you know, have write down 635 00:48:06,760 --> 00:48:13,280 those goals, sit on them, share them and make them a little 636 00:48:13,280 --> 00:48:17,560 scary. OK, It's really easy to just 637 00:48:19,280 --> 00:48:21,520 stay in them, you know, stay the same. 638 00:48:21,520 --> 00:48:24,440 And sometimes that's maybe the, you know, the season we're in 639 00:48:24,960 --> 00:48:28,800 the season of pulling back, of saying no more, but maybe we're 640 00:48:28,800 --> 00:48:33,240 in the yes season of pushing ourselves a little bit more 641 00:48:34,880 --> 00:48:39,760 because we can't because we're able to building our confidence. 642 00:48:40,120 --> 00:48:44,560 How do we do that? OK, Challenge yourself with the 643 00:48:44,560 --> 00:48:48,320 foods you're eating, trying new recipes, trying new workouts. 644 00:48:51,080 --> 00:48:54,160 OK. I feel like I've really dug deep 645 00:48:54,160 --> 00:49:00,040 on you guys, but I hope you're close to home and ready to 646 00:49:00,760 --> 00:49:04,440 shower, towel off, blow dry the hair, whatever it is, you know 647 00:49:04,440 --> 00:49:06,280 what you're doing going on to the next thing. 648 00:49:07,000 --> 00:49:08,680 But I just want to say that you're amazing. 649 00:49:09,000 --> 00:49:11,680 I'm so proud of you. And I hope the next time I come 650 00:49:11,680 --> 00:49:17,640 back, I sound a little bit more like myself because I cannot 651 00:49:17,640 --> 00:49:21,200 wait to go and do this exact thing and just keep it easy. 652 00:49:21,200 --> 00:49:24,680 Keep it light, keep it refreshed, focus on just active 653 00:49:24,680 --> 00:49:28,840 recovery but feeling like I accomplished something as well. 654 00:49:29,000 --> 00:49:33,840 OK, you guys are amazing. Once again have a great rest of 655 00:49:33,840 --> 00:49:36,200 your afternoon, evening, day and night. 656 00:49:36,320 --> 00:49:38,400 Go catch that sunrise, you get sunset. 657 00:49:38,960 --> 00:49:40,800 Snap a picture and tag me in it please. 658 00:49:41,280 --> 00:49:46,920 I'm all for Mother Nature and if you are out in the trails or out 659 00:49:46,920 --> 00:49:51,040 on a cool route tag me on that as well at running workouts on 660 00:49:51,040 --> 00:49:55,040 Instagram. I appreciate you guys, you are 661 00:49:55,120 --> 00:49:57,200 amazing. Have an awesome day. 662 00:49:57,560 --> 00:49:58,000 Cheers.