1 00:00:01,960 --> 00:00:07,120 What's going on, you guys? Another 30 minutes winter blast 2 00:00:07,120 --> 00:00:10,440 run. It is Arctic cold here. 3 00:00:11,160 --> 00:00:13,440 I hope where you're running, it's maybe a little warmer, a 4 00:00:13,440 --> 00:00:16,680 little more mild, but we're going to go with it. 5 00:00:16,680 --> 00:00:21,480 OK, Indoor, outdoor, winter endurance, plus some winter 6 00:00:21,480 --> 00:00:24,760 running tips on deck. All right, in the next 30 7 00:00:24,760 --> 00:00:28,080 seconds, get your life together. Put your phone away, put your 8 00:00:28,080 --> 00:00:30,680 headphones on. Make sure you are prepared. 9 00:00:31,560 --> 00:00:37,040 Double knot those shoelaces. Plan your route. 10 00:00:37,040 --> 00:00:40,400 You know where you're going, you know what to do. 30 minutes. 11 00:00:40,920 --> 00:00:43,800 OK, I will give you that 15 minute halfway point. 12 00:00:43,800 --> 00:00:49,120 If you are doing an out and back going mostly easy today, Zone 2 13 00:00:49,120 --> 00:00:52,160 with just some light pickups. OK, so if you want to run, walk 14 00:00:52,160 --> 00:00:56,040 this. If you want to jog, run this. 15 00:00:56,080 --> 00:00:59,000 I'll cue you both ways Regardless, I just want you to 16 00:00:59,000 --> 00:01:02,320 get out there, have fun or get going. 17 00:01:02,320 --> 00:01:06,400 Let's just start. All right, with that, let's get 18 00:01:06,400 --> 00:01:08,920 into our jog. Make sure you turn on your 19 00:01:08,920 --> 00:01:11,080 watches if you haven't done so yet. 20 00:01:12,320 --> 00:01:17,320 And with a 30 minute run, do you necessarily need to take water 21 00:01:17,320 --> 00:01:19,400 with you? No, if you're on a treadmill, 22 00:01:19,920 --> 00:01:21,520 keep it there. Make sure you're sipping on 23 00:01:21,520 --> 00:01:25,640 every 10-15 minutes. But you can also hyper hydrate 24 00:01:25,880 --> 00:01:28,320 ahead of time. OK, so just taking in a little 25 00:01:28,320 --> 00:01:31,400 bit of electrolytes, a little warmer water to warm the system 26 00:01:31,400 --> 00:01:33,240 up. It's kind of like my little tip 27 00:01:33,240 --> 00:01:36,720 for you there, but just running nice and easy. 28 00:01:39,120 --> 00:01:41,080 Our cold muscles, they need time. 29 00:01:41,320 --> 00:01:44,600 OK? So expect the 1st 18 minutes, 8 30 00:01:44,600 --> 00:01:46,520 to 10 minutes to feel a little stiff. 31 00:01:47,160 --> 00:01:49,360 Your breathing might feel tight at first. 32 00:01:49,480 --> 00:01:51,240 It's very normal in the cold weather. 33 00:01:51,640 --> 00:01:56,800 Just try to focusing on relaxing, waking up the muscles, 34 00:01:57,120 --> 00:01:59,840 keeping the toes and the fingertips wiggling so there's 35 00:01:59,840 --> 00:02:02,520 circulation going in all directions. 36 00:02:03,320 --> 00:02:09,800 Guy, if it's below 40°, 4°C, OK, your warm up should be a little 37 00:02:09,800 --> 00:02:12,480 bit longer, not faster. All right? 38 00:02:12,480 --> 00:02:17,920 Those cold muscles are less elastic, which could result in a 39 00:02:17,920 --> 00:02:20,040 higher risk of injury if you rush it. 40 00:02:20,080 --> 00:02:25,360 OK, so don't rush the warm up. We're going to be here for about 41 00:02:25,440 --> 00:02:30,280 5 minutes just doing the thing. Let's roll them shoulders back. 42 00:02:31,160 --> 00:02:35,520 Open up those lungs. Nice easy conversational 43 00:02:35,640 --> 00:02:42,920 breathing. So as far as dressing OK, you 44 00:02:42,920 --> 00:02:45,480 want to feel slightly cold when you start. 45 00:02:46,280 --> 00:02:50,920 If you're if you're warm at this first minute, you are likely 46 00:02:50,920 --> 00:02:52,920 overdressed. OK, so make sure you're keep 47 00:02:53,120 --> 00:02:58,160 dressing in layers. Fun little story. 48 00:02:58,160 --> 00:03:02,680 This weekend I was up north in Traverse City, MI. 49 00:03:02,680 --> 00:03:04,360 Some of you guys may know that place. 50 00:03:04,760 --> 00:03:06,800 It's one of my favorite destinations. 51 00:03:07,000 --> 00:03:11,800 Doesn't matter what season. And the temps were freezing. 52 00:03:11,800 --> 00:03:17,720 We did a snowshoe race, 5K, and I don't think you could have 53 00:03:17,720 --> 00:03:18,920 really. You never could prepare. 54 00:03:18,920 --> 00:03:22,200 I've been doing this race for years and it is always the 55 00:03:22,200 --> 00:03:26,120 hardest thing on earth. We'll talk more about that. 56 00:03:26,120 --> 00:03:29,760 But it was very interesting dressing for these temps. 57 00:03:29,800 --> 00:03:35,360 It was negative 5° I believe at the start at 9:00 AM. 58 00:03:36,360 --> 00:03:39,560 Granted there was zero wind, so that was a game changer. 59 00:03:39,960 --> 00:03:42,720 We were in the trails, so even then we were protected by the 60 00:03:42,720 --> 00:03:45,360 trees. But it was cold. 61 00:03:45,360 --> 00:03:46,760 OK. I wore snow pants. 62 00:03:47,080 --> 00:03:49,320 I wore layers. I wore 2 pairs of socks. 63 00:03:49,760 --> 00:03:54,200 I wore shoe covers. I had my winter coat on with two 64 00:03:54,200 --> 00:03:57,920 layers underneath. I had a face mask on, 2 pairs of 65 00:03:57,920 --> 00:04:00,240 gloves. But I will say I was 66 00:04:00,240 --> 00:04:05,520 overdressed. I mean it was so warm, got that 67 00:04:05,520 --> 00:04:08,040 nice little frosted look all over my face. 68 00:04:09,520 --> 00:04:14,560 So again, it is OK to feel slightly cold when you start, 69 00:04:15,120 --> 00:04:19,760 but I would rather you be overdressed than underdressed, 70 00:04:19,760 --> 00:04:21,720 OK? Being a little heated isn't 71 00:04:21,800 --> 00:04:23,880 going to do you any wrong. It's going to just make you 72 00:04:23,880 --> 00:04:30,120 sweat a little bit more. OK, Ideal winter rule here. 73 00:04:30,120 --> 00:04:37,080 So dress for 15 to 20°F. That's eight to 10°C warmer than 74 00:04:37,080 --> 00:04:38,600 the actual temperature. OK? 75 00:04:39,040 --> 00:04:45,480 So for example, if it's 30° or -1° outside, dress like it's 45 76 00:04:45,480 --> 00:04:49,000 to 50° outside. That's 7 to 10°C. 77 00:04:49,680 --> 00:04:54,800 All right, hands, ears. Feet lose heat the fastest, So 78 00:04:54,800 --> 00:04:58,800 protect those first. How we feel. 79 00:04:58,800 --> 00:05:01,840 I'm getting warmed up. You're out there. 80 00:05:01,840 --> 00:05:03,480 You've begun. You've started. 81 00:05:04,960 --> 00:05:06,200 Breathe. Take it. 82 00:05:07,360 --> 00:05:10,200 Take. Don't forget to just check your 83 00:05:10,200 --> 00:05:11,560 surroundings. I'm not going to lie. 84 00:05:11,560 --> 00:05:15,000 It is absolutely gorgeous here, OK? 85 00:05:15,000 --> 00:05:20,040 It is such a winter Wonderland. While I was in my race, I saw my 86 00:05:20,040 --> 00:05:21,720 sister. We did this together. 87 00:05:21,720 --> 00:05:24,520 And I'm so excited to hear her behind me. 88 00:05:24,520 --> 00:05:26,000 And she's like, is that you, Alicia? 89 00:05:26,600 --> 00:05:28,960 She just is recovering from hip surgery. 90 00:05:28,960 --> 00:05:32,240 So the fact that she was even out there running was absolutely 91 00:05:32,240 --> 00:05:34,000 incredible. And then to hear her right 92 00:05:34,000 --> 00:05:36,440 behind me, I was like, Oh my gosh, this is amazing. 93 00:05:36,760 --> 00:05:41,040 Anyways, I know I'm going into story time while you guys are 94 00:05:41,040 --> 00:05:45,400 still warming up, but I hope I'm keeping you distracted, focusing 95 00:05:45,400 --> 00:05:47,760 on the warmth. Or if you're on the treadmill, 96 00:05:47,760 --> 00:05:49,560 you're just like, this feels pretty good. 97 00:05:49,560 --> 00:05:52,120 Maybe you add a little touch of speed or incline to your warm 98 00:05:52,120 --> 00:05:53,840 up. We're going to be here for about 99 00:05:53,840 --> 00:06:02,880 another minute. But story time, as I heard her 100 00:06:02,880 --> 00:06:06,480 voice, she's like, look up. And I think at first I was like, 101 00:06:06,480 --> 00:06:07,800 what, like, am I looking at something? 102 00:06:07,800 --> 00:06:10,440 What am I looking at? And then she's just like, enjoy 103 00:06:10,440 --> 00:06:12,280 the scenery. Stop looking at the person in 104 00:06:12,280 --> 00:06:15,520 front of you. So there's your reminder to 105 00:06:16,160 --> 00:06:18,360 don't forget to do you smell the roses? 106 00:06:18,680 --> 00:06:22,320 Blow out the candles. All right, you guys ready for 107 00:06:22,320 --> 00:06:26,040 some little pickups here? 20 seconds on, 20 seconds off. 108 00:06:26,040 --> 00:06:30,400 We're going to accelerate in 321. 109 00:06:30,440 --> 00:06:32,480 Just pick up the pace ever so slightly. 110 00:06:32,480 --> 00:06:36,240 Nothing crazy for 20 seconds. We just really want to wake the 111 00:06:36,240 --> 00:06:39,600 body up, wake the system up, shock it for a little bit. 10 112 00:06:39,600 --> 00:06:43,480 more seconds, making it feel effortless, turning over those 113 00:06:43,480 --> 00:06:51,600 legs, landing softly for 5432 one and pull it back to an easy 114 00:06:51,600 --> 00:06:54,200 jog. We're going to do that two more 115 00:06:54,200 --> 00:07:00,160 times. Yes, breathing again. 116 00:07:00,160 --> 00:07:03,560 These paces are likely faster than you're going to do all day 117 00:07:03,560 --> 00:07:07,600 today, so enjoy it, OK? Making sure again that you're 118 00:07:07,600 --> 00:07:11,280 warmed up in 10 seconds. We're going to take off again. 119 00:07:14,920 --> 00:07:19,600 Maybe let's go a little bit faster this time for three, 21, 120 00:07:19,680 --> 00:07:22,840 let's go a little bit faster. Turning over those legs, tucking 121 00:07:22,840 --> 00:07:27,280 the hips under, relaxing the upper body, driving those arms, 122 00:07:27,720 --> 00:07:33,520 engaging your core and breathing 10 more seconds into the nose. 123 00:07:33,520 --> 00:07:41,040 Breathe, relax the jaw for 321 and relax. 124 00:07:41,200 --> 00:07:42,720 Hold back. Easy jog. 125 00:07:42,720 --> 00:07:46,560 Maybe walk it out here. We're going to do that one more 126 00:07:46,840 --> 00:07:52,400 time. Nice work, you guys. 127 00:07:52,800 --> 00:07:55,960 And just again, looking at our road map, we got 10 minutes of 128 00:07:55,960 --> 00:07:59,280 kind of just rolling pickups. All right, we're going to go one 129 00:07:59,280 --> 00:08:03,080 minute steady, 2 minutes easy, three times through. 130 00:08:04,440 --> 00:08:06,560 All right, in five seconds, we're going to pick it up a 131 00:08:06,560 --> 00:08:11,720 little bit faster for 20 seconds for 321. 132 00:08:11,760 --> 00:08:14,080 Let's go ahead and accelerate, turn it over again. 133 00:08:14,080 --> 00:08:17,960 This is not a Sprint. This is just waking up the 134 00:08:17,960 --> 00:08:21,880 engine, waking up the system, firing up all canisters here, 135 00:08:23,080 --> 00:08:33,840 last 10 for 321 and jog it out. The next 90 seconds are yours to 136 00:08:35,280 --> 00:08:39,640 finish out your warm up here. Try to stay in the jog, all 137 00:08:40,280 --> 00:08:42,360 right, but if you want to walk, that's up to you as well. 138 00:08:44,720 --> 00:08:47,480 Shake those fingers out, roll them shoulders back. 139 00:08:51,720 --> 00:08:56,200 Maybe you take a little sip of water here, right near you, or 140 00:08:56,200 --> 00:09:01,360 you have it on you keeping it up, you guys, I hope you're 141 00:09:01,360 --> 00:09:05,560 feeling warm now, feeling ready to go in one minute. 142 00:09:05,560 --> 00:09:09,040 We're going to just add a little bit of paste to this. 143 00:09:09,680 --> 00:09:12,440 So I want you to think about about like your, your moderate 144 00:09:12,440 --> 00:09:15,520 steady pace and then a little bit more, OK. 145 00:09:15,520 --> 00:09:18,080 And then we're so we're going to go one minute a little 146 00:09:18,080 --> 00:09:20,360 accelerated like think like that challenging pace. 147 00:09:20,680 --> 00:09:25,360 And then two minutes, you see, all right, in about 30 seconds 148 00:09:25,360 --> 00:09:26,520 we take off. OK. 149 00:09:26,520 --> 00:09:30,840 So just doing what you got to do here in this next 30 seconds. 150 00:09:32,280 --> 00:09:34,840 And we are already, what, a third of the way into this 151 00:09:34,840 --> 00:09:42,080 workout, 10 minutes down, 20 minutes, chilling, feeling good, 152 00:09:42,080 --> 00:09:46,440 All right. And in 15 seconds, we're going 153 00:09:46,440 --> 00:09:49,000 to add some speed getting into that challenging pace. 154 00:09:54,720 --> 00:09:57,000 And whatever challenging means for you, OK, if you're on a 155 00:09:57,000 --> 00:09:59,080 hill, it's going to be challenging no matter what. 156 00:09:59,280 --> 00:10:03,560 All right, 3211 minute challenging pace. 157 00:10:08,360 --> 00:10:11,120 If you are taking this into a walk run, OK, simply right now 158 00:10:11,120 --> 00:10:13,680 you're running and then we're going to go walking for 10 159 00:10:14,840 --> 00:10:16,080 minutes better. Boom, we got it. 160 00:10:16,280 --> 00:10:19,920 OK, we got three of these. One minute on, 2 minutes easy. 161 00:10:22,680 --> 00:10:26,200 Want you to think nice quick cadence, shorter stride here. 162 00:10:27,240 --> 00:10:31,520 Stay light, especially on snow or ice. 163 00:10:31,720 --> 00:10:40,040 All right, again, if it's below 32 degrees, 0°C and then you a 164 00:10:40,040 --> 00:10:44,080 shorter stride is going to be better for traction, OK, over 165 00:10:44,080 --> 00:10:47,320 striding, definitely never want that, but it does increase your 166 00:10:47,320 --> 00:10:51,080 slip risk and you're breaking horses, OK? 167 00:10:51,080 --> 00:10:53,320 So make sure you're landing right underneath those hips. 168 00:10:57,800 --> 00:11:04,880 If it's below 20° or -6 degrees Celsius, 321 pull back, easy 169 00:11:04,880 --> 00:11:06,720 pace. Good job you guys. 2 minutes 170 00:11:06,720 --> 00:11:10,240 here we're chilling easy pace whatever that is for you if it's 171 00:11:10,240 --> 00:11:12,960 just above a walk or if you're walking, we're going to be here 172 00:11:12,960 --> 00:11:15,840 for 2 minutes. I just want it to feel easy, OK, 173 00:11:17,360 --> 00:11:19,080 want you to breathe through your nose. 174 00:11:24,080 --> 00:11:28,560 If you do have on a buff, OK, a little Gator around your neck, 175 00:11:29,000 --> 00:11:30,760 breathe into that. It's going to help keep that air 176 00:11:30,760 --> 00:11:34,680 nice and warm so you're not breathing in super cold air that 177 00:11:34,680 --> 00:11:38,120 can irritate your Airways and kind of spiked that perceived 178 00:11:38,120 --> 00:11:46,280 effort. Again, I hope you're in the 179 00:11:46,280 --> 00:11:52,360 layers here. Or if you're indoors on 180 00:11:52,360 --> 00:11:57,120 treadmill, I hope you have a fan on OK, because you're you're 181 00:11:57,120 --> 00:11:59,600 very comfortable. All right, Maybe you pick up 182 00:11:59,920 --> 00:12:02,240 pick up the pace a little bit. OK, I don't feel bad for you, 183 00:12:05,600 --> 00:12:08,640 but man, it's been a winter. Sheesh. 184 00:12:08,720 --> 00:12:12,520 I'm here for it though. And again, I can go back to this 185 00:12:12,520 --> 00:12:15,440 past weekend. We flew in, we knew it was going 186 00:12:15,440 --> 00:12:17,240 to be cold. We we dressed for it. 187 00:12:17,240 --> 00:12:22,080 So I always say except for wind. I think wind could have really 188 00:12:22,080 --> 00:12:26,320 ruined our trip. But we went out Fat tire biking 189 00:12:26,320 --> 00:12:28,200 in the snow. You've never done it. 190 00:12:28,200 --> 00:12:30,840 Google it. It is such a treat. 191 00:12:30,840 --> 00:12:33,080 It's amazing. They do groom the trails. 192 00:12:33,080 --> 00:12:38,080 There's fat tire biking, groom trails, OK, I also had Nordic 193 00:12:38,080 --> 00:12:42,040 skiing or cross country skiing, whichever you may know as as 194 00:12:44,200 --> 00:12:46,360 that is very challenging. That is one of the hardest 195 00:12:46,360 --> 00:12:47,680 sports. I'm not going to lie. 196 00:12:47,920 --> 00:12:50,360 I'm sure if you looked it up, you agree. 197 00:12:51,240 --> 00:12:54,200 Wow. We'll talk more about that in a 198 00:12:54,200 --> 00:12:56,360 second here, but it's time to pick it up again. 199 00:12:58,680 --> 00:13:04,680 Are you ready? Let's go one minute on round #2 200 00:13:04,680 --> 00:13:07,040 let's go. Picking up that pace. 201 00:13:07,040 --> 00:13:12,040 Nice challenging pace here again. 202 00:13:12,040 --> 00:13:14,680 We don't just run 1 pace, right? We kind of go up a little bit, 203 00:13:14,680 --> 00:13:18,240 down a little bit, keeping the body guessing, like working, 204 00:13:18,840 --> 00:13:20,760 getting out of our comfort zone, right? 205 00:13:20,760 --> 00:13:22,520 It's just kind of nice to be told what to do. 206 00:13:24,160 --> 00:13:25,600 Run faster. No, just kidding. 207 00:13:25,840 --> 00:13:29,200 Stay in this pace right here. A little steady, 30 seconds 208 00:13:29,200 --> 00:13:33,800 down, 30 seconds to go. Guys are crushing it. 209 00:13:38,680 --> 00:13:42,640 Nice little rolling hill. If you again are on a treadmill 210 00:13:42,640 --> 00:13:46,800 and you're bored of these paces, you're welcome to add inkling 211 00:13:47,000 --> 00:13:52,440 and hold pace to challenge you there. 10 seconds, we go back to 212 00:13:52,560 --> 00:13:56,240 that nice easy zone. Toothpaste, again, if you are 213 00:13:56,240 --> 00:14:01,400 tracking with your heart rate in 321, pull back. 214 00:14:01,800 --> 00:14:05,240 OK, let's see if you can maintain that zone 2 or go back 215 00:14:05,240 --> 00:14:10,680 to a nice zone 2 heart rate from an RPE standpoint, OK, this is 216 00:14:10,680 --> 00:14:15,920 about 5 or 6 sun scale one to 10 closer to A5, something that you 217 00:14:15,920 --> 00:14:19,400 can just go on and on for days, have a conversation. 218 00:14:21,840 --> 00:14:25,520 But again, if it's really cold outside, you're just focusing on 219 00:14:25,640 --> 00:14:28,120 staying relaxed. OK, One of the things I do catch 220 00:14:28,120 --> 00:14:31,360 myself is when you are shivering, when you're cold, you 221 00:14:31,360 --> 00:14:34,240 just tense up. That's wasted energy. 222 00:14:34,240 --> 00:14:37,360 OK, relax. Relax. 223 00:14:38,240 --> 00:14:41,320 Open up that chest. Pull those shoulders down and 224 00:14:41,320 --> 00:14:45,160 away. There you go. 225 00:14:45,160 --> 00:14:49,560 That's what I want to see. All right, less than 15 seconds. 226 00:14:51,200 --> 00:14:52,280 Oh, no. You guys are chilling. 227 00:14:52,280 --> 00:14:56,520 I want to get out of myself. Staring at the clock here. 228 00:14:57,840 --> 00:15:00,600 There we go. One more minute to go. 229 00:15:00,600 --> 00:15:02,000 You guys. This does Mark. 230 00:15:02,000 --> 00:15:04,040 We're actually technically at that 14 minute mark. 231 00:15:04,040 --> 00:15:07,320 OK, so be back. Maybe in this next round you 232 00:15:07,320 --> 00:15:10,280 turn around and head back if you are doing an Outback. 233 00:15:10,920 --> 00:15:13,960 Otherwise, for me, I personally like to run a little bit longer 234 00:15:13,960 --> 00:15:16,640 and then it forces me when I turn around that like I have to 235 00:15:16,640 --> 00:15:20,120 take a longer cooldown. I don't know, I'm just weird. 236 00:15:24,440 --> 00:15:28,000 All right, in about 30 seconds, we're going to take off again. 237 00:15:28,960 --> 00:15:33,600 No faster, no slower, just a a minute at that challenging pace, 238 00:15:36,200 --> 00:15:39,480 something maybe around that zone 3, it's going to get your heart 239 00:15:39,480 --> 00:15:42,760 breathing a little bit more in 20 seconds. 240 00:15:45,640 --> 00:15:49,320 And if you are running outside, OK, and you're running slower 241 00:15:49,320 --> 00:15:53,440 than you normally would, say on a treadmill or if it was warmer 242 00:15:53,440 --> 00:16:00,440 up, just know that that is very normal. 321, All right, one 243 00:16:00,440 --> 00:16:04,560 minute challenging pace, OK 'cause the cold in the snow can 244 00:16:04,560 --> 00:16:10,240 raise your effort 5 to 15%. All right, So that slower pace 245 00:16:10,240 --> 00:16:15,560 does not mean loss of fitness. Go by RPE, your heart rate. 246 00:16:15,720 --> 00:16:20,320 They're more reliable, OK, than your pace in the winter. 247 00:16:21,080 --> 00:16:22,640 Now, some people run faster in the winter. 248 00:16:23,640 --> 00:16:26,440 Everything is relative. Just right now I want you 249 00:16:26,440 --> 00:16:31,400 focusing on holding steady, knowing you're going to get a 2 250 00:16:31,400 --> 00:16:35,280 minute easy, easy jog. Maybe you take it into a walk. 251 00:16:37,600 --> 00:16:41,160 We're doing an amazing 20 more seconds here before we pull back 252 00:16:41,160 --> 00:16:48,680 on pace or nice and engage, driving those knees forward. 253 00:16:48,680 --> 00:16:53,000 I would say where your knees go, 10 more seconds, your feet will 254 00:16:53,000 --> 00:17:00,720 follow. Keep it up, keep it up for 4321. 255 00:17:00,720 --> 00:17:03,200 There we go. All right, two minutes at easy 256 00:17:03,200 --> 00:17:05,200 pace. Now make sure when you're 257 00:17:05,200 --> 00:17:08,839 running at easy pace, you are not getting sloppy. 258 00:17:08,839 --> 00:17:11,720 OK, so you're still tucking those hips under. 259 00:17:13,280 --> 00:17:19,960 You're still running with efficiency and grace. 260 00:17:21,040 --> 00:17:24,319 I don't care how slow or fast you are moving, but I want it to 261 00:17:24,319 --> 00:17:28,600 look good, OK? I want it to look grace flow and 262 00:17:28,600 --> 00:17:36,760 look easy, not like how I was on my race when I so OK, but here 263 00:17:36,760 --> 00:17:41,520 I'll I I you guys will be proud. I posted on on social. 264 00:17:41,640 --> 00:17:45,920 I did win my age group, the 35 to 39. 265 00:17:46,240 --> 00:17:51,320 There was I think 12 or 15 of us that I'm not 100% sure, but I 266 00:17:51,320 --> 00:17:58,760 will take it if the small race. So wins are a win and but my 267 00:17:58,760 --> 00:18:04,800 time was like 42 something OK for a 5K that was, I mean, I 268 00:18:04,800 --> 00:18:11,080 think my my 5 KPR is in the 23 range 23 minutes. 269 00:18:11,480 --> 00:18:16,680 So you're like, that is not a very impressive 5K pace, but you 270 00:18:16,680 --> 00:18:18,680 don't understand. We had snowshoes on. 271 00:18:18,680 --> 00:18:23,200 So let's put about 2 LB ankle weights and then we were running 272 00:18:23,200 --> 00:18:30,200 through fresh powder about foot of snow that was marked that 273 00:18:30,200 --> 00:18:32,240 morning. OK, So yes, there was people 274 00:18:32,240 --> 00:18:36,480 running in front of me, but yeah, it was hard. 275 00:18:36,480 --> 00:18:39,160 And that's who I meant. And then add in elevation in 276 00:18:39,160 --> 00:18:42,040 trails. Holy hell. 277 00:18:42,400 --> 00:18:47,040 OK, my heart rate, my average heart rate for that race was 278 00:18:47,160 --> 00:18:50,120 171. So if that tells you I was 279 00:18:50,120 --> 00:18:54,800 definitely going off of RPE and racing, but my paces were 280 00:18:54,800 --> 00:18:57,800 nowhere near what what I would have loved them to be. 281 00:18:58,680 --> 00:19:00,160 All right, you guys, ready for the last round? 282 00:19:00,440 --> 00:19:02,360 One minute, Let's go. Challenging pace. 283 00:19:05,600 --> 00:19:10,160 It's all about how you feel, OK? Whatever challenging means for 284 00:19:10,160 --> 00:19:17,720 you, that's what I am asking. Keep it up, you guys, keep that 285 00:19:18,200 --> 00:19:20,000 face. Relax, keep your eyes on the 286 00:19:20,000 --> 00:19:23,160 prize. Again, we are well beyond that 287 00:19:23,160 --> 00:19:25,560 halfway point. So if you haven't turned around 288 00:19:25,560 --> 00:19:29,440 now, make sure you turn around in 30 seconds, OK? 289 00:19:29,440 --> 00:19:32,640 We're not going to turn around in the middle of a challenging 290 00:19:32,640 --> 00:19:35,200 pace. 30 seconds. Keep it up. 291 00:19:37,280 --> 00:19:41,520 Guys are doing amazing. I want it to look easy. 292 00:19:43,320 --> 00:19:46,560 Yes, yes, yes. You're like, what's next? 293 00:19:47,360 --> 00:19:51,800 What is next? Well, let's first get through 294 00:19:51,800 --> 00:19:58,280 this minute here, and then I'll tell you in 432 one. 295 00:19:58,360 --> 00:20:01,440 All right, Zone 2, take it back to that easy pace. 296 00:20:01,920 --> 00:20:03,360 If you want to walk, go ahead and walk. 297 00:20:03,360 --> 00:20:06,080 I'm going to give you a minute. But then I all want everybody in 298 00:20:06,080 --> 00:20:11,480 a nice Zone 2 pace effort. Easy, OK, easy endurance. 299 00:20:17,320 --> 00:20:19,760 We got 5 minutes of this Zone 2. OK. 300 00:20:19,760 --> 00:20:22,280 So just kind of regroup, enjoy it. 301 00:20:23,400 --> 00:20:27,360 My treadmill runners, let's go ahead and put a 1% incline on. 302 00:20:29,840 --> 00:20:34,400 Let's hold the same pace. OK, so anywhere between 4 point 303 00:20:34,400 --> 00:20:42,160 O, 7 point O Feeling nice and relaxed. 304 00:20:42,280 --> 00:20:48,280 Let that oxygen come in. We got four more minutes of this 305 00:20:48,360 --> 00:20:52,360 and then we are going to finish with just some good old 32nd 306 00:20:52,360 --> 00:20:55,680 pickups, OK, And then we will cool it down. 307 00:20:55,680 --> 00:20:59,880 You guys over 20 minutes into this run, you guys are crushing 308 00:20:59,880 --> 00:21:02,600 it. Final 10 minutes, you got this, 309 00:21:03,360 --> 00:21:12,960 We got this. I've heard from some of you guys 310 00:21:12,960 --> 00:21:16,400 who you'd like to listen to the same workouts over and over. 311 00:21:16,400 --> 00:21:17,760 You like? I really like this one. 312 00:21:18,800 --> 00:21:20,760 This is not going to be 1 you want to listen to over and over 313 00:21:20,760 --> 00:21:23,280 because I'm telling a story. You're going to be hearing this 314 00:21:23,280 --> 00:21:29,120 story a lot, so don't worry. I have lots of workouts on deck, 315 00:21:29,360 --> 00:21:32,600 lots of 30 minute runs. If you want to listen to the 316 00:21:32,600 --> 00:21:36,840 story over and over again, please go for it, but I'm not 317 00:21:36,840 --> 00:21:42,840 going to encourage it. So we did our raise, OK, and 318 00:21:42,840 --> 00:21:47,800 then we came back to our little tiny house that we rented right 319 00:21:47,800 --> 00:21:50,880 on the premises. It was great because we didn't 320 00:21:50,880 --> 00:21:54,280 have to drive anywhere. We were literally on right off 321 00:21:54,280 --> 00:21:57,720 the Vasa Trail right near the Fat Tire biking like right, 322 00:21:58,840 --> 00:22:01,440 right there. So it was amazing from a 323 00:22:01,440 --> 00:22:07,600 logistics standpoint. And we then went, we did some 324 00:22:07,600 --> 00:22:11,360 snowshoeing the night before, more kind of run walking. 325 00:22:12,160 --> 00:22:13,760 And OK, I want to tell you guys about snowshoes. 326 00:22:13,760 --> 00:22:15,480 Some of you guys are like, what are snowshoes? 327 00:22:15,800 --> 00:22:18,360 OK? They are just simply, it's, you 328 00:22:18,360 --> 00:22:20,560 could say it's similar to putting like chains on your 329 00:22:20,560 --> 00:22:23,680 shoes, OK, but it gives you traction on your feet so you can 330 00:22:23,680 --> 00:22:26,320 kind of grip through the snow and truck through it safely. 331 00:22:27,240 --> 00:22:30,800 There's all different ranges. Mine just had little spikes on 332 00:22:30,800 --> 00:22:34,040 it. Having a lighter weight, 333 00:22:34,080 --> 00:22:35,400 obviously it helps you a little bit. 334 00:22:35,560 --> 00:22:38,280 You're not typically supposed to run in them, but this was a race 335 00:22:38,280 --> 00:22:41,240 and there are some out there that are definitely, absolutely 336 00:22:41,240 --> 00:22:45,240 meant for running. But yeah, it it makes confident, 337 00:22:45,280 --> 00:22:49,560 it changes your confidence game in running outside, especially 338 00:22:49,560 --> 00:22:52,440 in the snow. So highly recommend it. 339 00:22:52,720 --> 00:22:56,360 There are some other, like I said, more of like a chain thing 340 00:22:56,360 --> 00:22:57,680 that you can put over your shoes. 341 00:22:58,200 --> 00:23:01,320 I-1 brand I really like is the Yak Tracks. 342 00:23:02,120 --> 00:23:06,000 You're free to look on Amazon or at your local running store. 343 00:23:06,000 --> 00:23:08,280 They have them, but there are like running ones, there are 344 00:23:08,280 --> 00:23:10,600 walking ones. So just make sure if you are 345 00:23:10,600 --> 00:23:14,120 going to be running in them, you get some appropriate proper 346 00:23:14,120 --> 00:23:17,040 shoes. But it does is game changer for 347 00:23:17,040 --> 00:23:21,080 if you were ever nervous about slipping and falling outdoors. 348 00:23:22,080 --> 00:23:24,320 How we feeling? OK, yeah. 349 00:23:24,320 --> 00:23:28,160 So my favorite, when I look back on this weekend, my favorite 350 00:23:30,720 --> 00:23:34,240 adventure was absolutely the fat biking. 351 00:23:34,240 --> 00:23:37,880 OK, the fun part about that is that while we were out there, 352 00:23:38,280 --> 00:23:43,800 the groomer had come by on the snowmobile with the and just 353 00:23:43,800 --> 00:23:45,200 packed the snow down really well. 354 00:23:45,200 --> 00:23:49,320 So then it was just just such a treat to be on fresh groomed 355 00:23:49,400 --> 00:23:53,120 trails. Oh, it was absolutely gorgeous. 356 00:23:53,160 --> 00:23:57,120 I could have just biked all day. And this is another thing we 357 00:23:57,120 --> 00:24:00,240 did, I think just over 6 miles in an hour. 358 00:24:00,280 --> 00:24:02,680 So when you think of when I think about like actual mountain 359 00:24:02,680 --> 00:24:06,000 biking or riding my bike or riding on an indoor trainer, 360 00:24:07,200 --> 00:24:11,640 that is nothing OK. But on a fat bike with some very 361 00:24:11,640 --> 00:24:15,400 much hard traction, K, you don't if you stop pedaling, you're 362 00:24:15,400 --> 00:24:21,160 going to basically stop moving. But it was, it was a it's, it's 363 00:24:21,160 --> 00:24:24,000 probably equivalent because a lot of people fat bike on sand 364 00:24:24,000 --> 00:24:26,080 as well. Very equivalent to that theme 365 00:24:26,680 --> 00:24:32,560 feel if you try to envision it. And let's see here. 366 00:24:32,600 --> 00:24:37,360 Then we did some Nordic skiing. OK, so again, the trails were in 367 00:24:37,360 --> 00:24:42,000 great condition. I opted to just do a nice flat 368 00:24:42,000 --> 00:24:48,160 loop just over and over. I didn't realize again, I, I 369 00:24:48,400 --> 00:24:49,840 would say I dressed appropriately. 370 00:24:49,840 --> 00:24:56,920 So I wore it was now like 2°. I wore just some leggings and 371 00:24:57,120 --> 00:25:03,040 you know, my my boots and I wore 2 layers of just cold gear and 372 00:25:03,040 --> 00:25:05,920 then a vest because I wanted to have my arms like free. 373 00:25:06,320 --> 00:25:10,120 I did wear snow goggles to kind of keep my face protected and 374 00:25:10,120 --> 00:25:12,520 warm. That is another highly 375 00:25:12,520 --> 00:25:15,240 recommended if you're running outside, make sure one that you 376 00:25:15,240 --> 00:25:19,800 are wearing sunscreen and you're protecting your eyes. 377 00:25:19,800 --> 00:25:24,080 OK, when I came home from this weekend, my husband was like, 378 00:25:26,080 --> 00:25:29,640 you look dehydrated, AKA like my face was so dry. 379 00:25:29,840 --> 00:25:34,480 These you need some lotion, you need some electrolytes, you need 380 00:25:34,480 --> 00:25:36,360 a shower, you need some humidity. 381 00:25:38,240 --> 00:25:41,680 All right, you guys, it's time. It is time for me to stop 382 00:25:41,680 --> 00:25:44,200 talking about stories and get back to business. 383 00:25:44,200 --> 00:25:47,720 OK? Breathe, breathe, breathe, 384 00:25:47,720 --> 00:25:51,720 breathe, breathe, breathe. We are going 32nd pickups, 90 385 00:25:51,720 --> 00:25:54,920 seconds. Easy jogging, easy running. 386 00:25:55,040 --> 00:25:57,800 We're going to do that three times and then we are out of 387 00:25:57,800 --> 00:26:00,280 here. You guys, Are you ready? 388 00:26:01,000 --> 00:26:04,120 We're going to take off in 30 seconds, 30 seconds. 389 00:26:06,040 --> 00:26:09,560 Turn those legs over, just like what we did in the warm up, OK? 390 00:26:09,600 --> 00:26:11,720 Nothing different. We're going to accelerate, we're 391 00:26:11,720 --> 00:26:14,120 going to pick up speed. We're going to pull it back. 392 00:26:14,160 --> 00:26:18,640 OK, If you want to again, once again, run, walk this, there's 393 00:26:18,640 --> 00:26:21,320 your options. In 10 seconds, we take off. 394 00:26:22,400 --> 00:26:24,680 If you are jogging, let's just run. 395 00:26:24,880 --> 00:26:30,360 Simple. OK, in 4321, let's go. 30 396 00:26:30,360 --> 00:26:32,960 seconds. Accelerate, accelerate, 397 00:26:32,960 --> 00:26:34,840 accelerate. Make it to the top. 398 00:26:34,840 --> 00:26:37,360 Keep going. Breathe. 399 00:26:38,320 --> 00:26:41,320 Feel the speed in your legs, Nice, light, tall and relax. 400 00:26:41,480 --> 00:26:45,640 Engage in that cord. You're crushing it. 15 more 401 00:26:45,640 --> 00:26:47,160 seconds. We're just over that halfway 402 00:26:47,160 --> 00:26:51,040 point, getting uncomfortable, feeling like you want to slow 403 00:26:51,040 --> 00:26:54,400 down but keep going, 'cause you're fast, you're strong, you 404 00:26:54,400 --> 00:27:01,240 got this. For 5432130 seconds is a long 405 00:27:01,240 --> 00:27:02,520 time. Pull it back. 90 seconds 406 00:27:02,560 --> 00:27:08,360 recovery, one down to to go. Yeah, yeah, yeah. 407 00:27:10,720 --> 00:27:12,520 We're here. We're focusing on just trying to 408 00:27:12,520 --> 00:27:17,560 maintain that nice leg turnover, OK, preventing that winter 409 00:27:17,560 --> 00:27:19,720 shuffle mode. You know what I'm talking about. 410 00:27:20,440 --> 00:27:22,760 You're just scathing through, OK? 411 00:27:22,760 --> 00:27:26,400 And we just want to improve some circulation in those cold temps. 412 00:27:29,440 --> 00:27:31,560 Again, I want you strong and not strained. 413 00:27:31,600 --> 00:27:36,240 I want you smooth, not rushed. Stand up a little taller right 414 00:27:36,240 --> 00:27:40,800 now. Expand that spine, lengthen your 415 00:27:40,800 --> 00:27:45,440 body, make it look easy breathing. 416 00:27:51,600 --> 00:27:56,280 In about 30 seconds, we are going to take off once again #2 417 00:27:56,280 --> 00:28:00,280 I hope you recovered, focusing on just bringing down that heart 418 00:28:00,280 --> 00:28:07,930 rate. So I'm going to ask you, did you 419 00:28:07,930 --> 00:28:12,410 overdress or did you dress just properly? 420 00:28:14,410 --> 00:28:22,760 15 seconds. All right, I want you to set a 421 00:28:22,760 --> 00:28:25,040 pace in your mind, and I want you to go there. 422 00:28:25,240 --> 00:28:26,720 I don't care about anything else. 423 00:28:26,720 --> 00:28:28,640 I want you to focus on these next 30 seconds. 424 00:28:28,640 --> 00:28:34,400 We take off in 321 and go 30 seconds to accelerate. 425 00:28:34,880 --> 00:28:38,560 You have nothing to prove. I just want you running faster. 426 00:28:38,560 --> 00:28:41,760 I want you to turn those legs over and you're feeling strong 427 00:28:41,840 --> 00:28:46,320 and powerful. I can't get those. 428 00:28:46,320 --> 00:28:47,720 Keep it up. Already halfway through. 429 00:28:51,480 --> 00:28:53,240 Calm your breathing, calm your mind. 430 00:28:54,480 --> 00:29:01,360 Tell those legs to shut up for 54321 and pull it back. 431 00:29:01,400 --> 00:29:04,840 Either you're walking or you are staying just above a walk, 432 00:29:05,880 --> 00:29:08,960 jogging it out. Easy zone toothpaste, focusing 433 00:29:08,960 --> 00:29:13,720 on that one more to go before we cool it down. 434 00:29:14,440 --> 00:29:19,720 You did amazing. This is the celebration, you 435 00:29:19,720 --> 00:29:26,560 earned it. So again, while you are jogging, 436 00:29:26,560 --> 00:29:32,000 OK, still got one more As soon as you get home, I want you to 437 00:29:32,280 --> 00:29:34,120 change out of those wet clothes immediately. 438 00:29:34,200 --> 00:29:39,160 OK, cold and sweat. It equals a rapid heat loss. 439 00:29:40,680 --> 00:29:44,800 That walk back from the race to our our Airbnb. 440 00:29:46,200 --> 00:29:50,800 It was so cold. Once that sweat cooled off, I 441 00:29:50,960 --> 00:29:52,840 was like, oh, Get Me Out of these clothes. 442 00:29:52,840 --> 00:29:54,840 Get me into a hot shower as soon as possible. 443 00:29:55,440 --> 00:29:56,400 Yeah. Yep. 444 00:29:58,120 --> 00:30:01,520 Same thing with wet hair. OK, Once you shower, you want to 445 00:30:01,520 --> 00:30:03,880 dry your hair. If you have long hair or put a 446 00:30:03,880 --> 00:30:08,880 hat on, stay warm. Right. 447 00:30:08,880 --> 00:30:13,840 In 20 seconds, we're going to take off our final little 448 00:30:13,840 --> 00:30:17,800 turnover. Not any faster, not any slower. 449 00:30:17,800 --> 00:30:20,680 I just want you to run faster. I want you to run. 450 00:30:20,800 --> 00:30:23,480 Period. Point blank. 30 seconds. 451 00:30:23,720 --> 00:30:30,680 We take off in 5432130 seconds. Accelerate. 452 00:30:31,080 --> 00:30:33,440 This is it. Before we cool it down. 453 00:30:34,280 --> 00:30:36,320 Come on. Come on. 454 00:30:36,560 --> 00:30:39,640 Reminder that winter does not steal fitness, OK? 455 00:30:39,640 --> 00:30:42,920 It builds toughness and it adds patience. 456 00:30:42,920 --> 00:30:48,360 Keep going. 15 seconds. You got this. 457 00:30:48,360 --> 00:30:51,080 You got this. You got this last 10. 458 00:30:53,480 --> 00:30:55,040 Breathe. You did it. 459 00:30:55,040 --> 00:31:01,320 You're here for 54321 and pull it back. 460 00:31:01,320 --> 00:31:02,920 OK? I want everybody to jog this 461 00:31:02,920 --> 00:31:04,720 minute with me. Don't walk yet. 462 00:31:06,320 --> 00:31:08,040 And then we will cool it down, OK? 463 00:31:09,280 --> 00:31:13,400 He crushed it. Just as your reminder, the 464 00:31:13,520 --> 00:31:17,400 athletes who stay consistent in winter, they don't just survive 465 00:31:17,400 --> 00:31:22,120 race season, they dominate it. You guys, way to crush it today. 466 00:31:22,120 --> 00:31:28,520 Whether you did this run indoors or outdoors, you are amazing. 467 00:31:28,520 --> 00:31:32,400 OK, Hey, no shame to those treadmill runners, OK, Actually. 468 00:31:32,880 --> 00:31:35,240 Oh, wait, this is your cue. You are welcome to start 469 00:31:35,240 --> 00:31:36,960 walking. Let's start that cool down. 470 00:31:37,320 --> 00:31:39,640 If you are still running, pull back on pace. 471 00:31:39,640 --> 00:31:43,000 Let's just slow it down. Bringing down. 472 00:31:43,000 --> 00:31:46,640 That's heart rate. 1 of my athletes, he calls it the 473 00:31:46,640 --> 00:31:48,640 dreadmill. Maybe you guys can relate. 474 00:31:49,280 --> 00:31:54,720 And he is training for a marathon and he is marathon. 475 00:31:54,720 --> 00:31:59,760 He does have a lot of hills. OK, so where he lives is not 476 00:31:59,760 --> 00:32:07,040 hilly whatsoever and he's noticing that he's able to just 477 00:32:07,520 --> 00:32:12,000 hold some paces for longer, whereas when he's outside he he 478 00:32:12,000 --> 00:32:15,960 drifts back and forth and he's finding himself one sweating a 479 00:32:15,960 --> 00:32:20,440 lot more, but holding some paces and he's like, huh, this is fun. 480 00:32:20,560 --> 00:32:23,680 I like this. So if you are running on the 481 00:32:23,680 --> 00:32:28,640 treadmill or running indoors or just anti treadmill, maybe you 482 00:32:28,800 --> 00:32:32,200 maybe try it out again. OK, don't don't hate on it. 483 00:32:32,640 --> 00:32:36,640 Be grateful for it, especially when we have things are just 484 00:32:36,640 --> 00:32:42,240 unsafe outside. The days are short, the ice is 485 00:32:42,280 --> 00:32:45,680 nothing you want to joke around with, and it's just cold. 486 00:32:45,680 --> 00:32:50,480 OK, But I've realized this past weekend that my perspective on 487 00:32:50,480 --> 00:32:56,080 cold has changed. It's all about preparedness, 488 00:32:56,200 --> 00:33:01,360 preparation. OK, You guys are amazing. 489 00:33:02,040 --> 00:33:05,640 I'm so so proud of you. Again, make sure you still keep 490 00:33:05,640 --> 00:33:07,800 hydrating. Get some electrolytes in there. 491 00:33:08,440 --> 00:33:12,960 Even though you aren't sweating like as if it's hot, completely 492 00:33:12,960 --> 00:33:19,120 hot out, you are OK, You're shivering, you are working, you 493 00:33:19,120 --> 00:33:23,080 need to recover. Breathe, breathe, breathe. 494 00:33:28,400 --> 00:33:31,720 I'm a huge fan of zippers and vents. 495 00:33:33,760 --> 00:33:38,720 Reminder again that cotton holds moisture and increases your heat 496 00:33:38,720 --> 00:33:41,560 loss. Make sure you have some good 497 00:33:41,560 --> 00:33:45,800 cold weather gear. Gloves and headbands are amazing 498 00:33:45,800 --> 00:33:52,560 for adding those extra layers. Having a nice wind resistant 499 00:33:52,720 --> 00:33:57,000 outer shell. Great for those winds. 500 00:33:57,000 --> 00:34:00,800 I don't know why I'm talking like this. 501 00:34:02,360 --> 00:34:04,360 It's probably like you. I should let you guys go. 502 00:34:07,120 --> 00:34:11,080 All right, all right, all right. Have an amazing rest of your 503 00:34:11,080 --> 00:34:13,440 day. You are amazing. 504 00:34:13,440 --> 00:34:17,040 Don't let your paces determine what kind of runner you are. 505 00:34:17,040 --> 00:34:19,920 The fact that you got out there, moved your bodies today is 506 00:34:20,639 --> 00:34:22,639 impeccable. And for that, you should be 507 00:34:22,639 --> 00:34:24,920 proud. Take care of you guys. 508 00:34:25,120 --> 00:34:28,800 Until next time, have an amazing day. 509 00:34:29,040 --> 00:34:30,120 Love. You mean it? 510 00:34:30,920 --> 00:34:31,440 Cheers.