Hey you guys, welcome to episode.
Number. 55 we have. A 45 minutes new year reset run,
whether it's the new year and you're taking this run or you're
just needing a little reset. The theme today is to build.
Momentum, not burnout. OK.
And if you have been wanting to up your mileage, up your
distance, up your time, maybe you're constantly doing 20-30
minutes. This.
Is a great workout to do to. Challenge you to that 45 minute
run. OK, so in the next 20 seconds I
want you to. Get ready to hit.
Go on your watch. Get ready to start.
We're gonna jump into a nice warm up.
This is great if you are indoors on the treadmill or outdoors.
I'm going to. Cue it up either.
Way, but I want us to start in a walk.
OK. Open up that chest.
Open up those lungs. Breathe in the.
Flowers blow out the. Candles.
OK. Starting with our breath.
It's a great start to just reset, right?
Come back coming. Back to our breath.
We are going to do a nice. Progressive aerobic.
Run. We're going to play around with
cadence a little bit and do some fun, fun controlled surges.
All right? I want that chin nice and
neutral. I am going to.
Coach this for RPE I'll give you.
Some pace examples. Just to throw out.
You know an idea, but everything I want it to.
Be relative to you. Whether you are a beginner,
intermediate or advanced runner. All right, so from here we are
in our walk, walking on the treadmill, walking outdoors.
Breathe in, blow out. Now I want to do.
Just a few little. Running drills So I want you to
1st go into some high knees. All right, really.
Waking up those hip. Flexors.
And I want you to think about where you are landing on your.
Foot OK, the goal. Here is that you're landing
midfoot, being nice and light, whether you're standing in
place, doing high knees or moving forward or doing this on
the treadmill. Just a nice.
Slow speed 45432. And one good either.
Walk or jog all. Right, so now where you were
landing on your? Feet is exactly.
Where I want you landing when we get into those runs.
Now, just to reiterate what I don't want and what I see a lot.
I've been seeing this a lot in my live classes, so I wanted to
just bring. This up.
With you, I'm going to do that same exercise.
We're not going to be there long, but I want you to either
land flat footed or on your heels in 321-GO high knees.
But now either land. Flat footed or heels?
It doesn't feel good. For 3/2. 1.
All right, walk, jog. Move through this.
This is what happens when we run on our heels when we kind of
heel straight. And we run flat footed, it's a
lot harder on the body doesn't. Feel good.
It doesn't propel us forward. OK.
That was a little eye opener for you.
Maybe you commit to the 1st 5 minutes of.
This class, this workout to. Focusing on just where you're
landing underneath those underneath your feet.
OK. All right, so again, all pieces
that I'm going to. Cue you are just.
Suggestions. I want you to run by effort.
First, OK. When I say RPE, that means.
Rate of perceived exertions. And that is on a scale of 1 to
1010 being a full on Sprint one being right here where?
We're at either a walk. Or jog a nice relaxing pace.
So easy. Is an RPE of. 3:00 to.
Four Think 10:30 to 12 minute miles.
Think 630 to 730 kilometers. All right, steady pace RPE 5 or
6. That's like a nine 3010 minute
mile. 555 Six. 20 kilometer again, maybe these are a little.
Bit faster a little bit. Slower.
For each of you. Strong but controlled.
Think RPE 67. 8:40. 5 minute miles. 915 minute miles, 525 to
545 kilometers, right right now I want you to nice.
RPE. Three.
OK, nice and easy. Aerobic, we're not.
Focusing on pace. Relax your shoulders.
Unclench your jaw. We're going to set the tone for
the new year, OK? We're not trying to prove
anything. We're just trying to keep
showing up. Keep focusing on consistency.
Breathe. We're going to be here for
another minute. So why does easy?
Running matter OK one it feels good.
This should feel very. Comfortable.
Very doable. Kind of enjoyable, right, when
we build this. Aerobic base we can do this.
Consistently, we can do this seven days a week.
OK, you can't run hard seven days a week and run, and the
fitness is built when the nervous system feels safe.
So. If we're just launching
ourselves out there without warming up, going too.
Hard or that. Mod running by moderate pace
running, our nervous system doesn't ever get a chance to.
Catch up. It just always feels hard.
Going into the new year, I just want you to remind you that you
don't need a perfect January. You just.
Need a. Sustainable one.
OK, we can sometimes. Go too big.
Too strong and then? We fail or we.
Fail miserably. OK, let's just focusing on
doing. Exactly what we're.
Doing, but maybe changing one or two things.
That's where we see success, all right.
If you are on the treadmill. If you're outside running, let's
go ahead and pick up that case. Ever.
So let's stay lightly. Settle into a nice rhythm,
something. That you could hold.
For a long time. Light feet, tall posture.
Tuck those. 2 Thunder If you are on the treadmill, let that belt
come to you. OK.
Make sure you're not hugging that crossbar.
Make it look easy. All right, let's.
Talk about your arm swing. Make sure you're driving those
elbows back and you're not crossing those arms towards the
middle end. You don't want that twisting
motion. You want nice forward and back.
Let those shoulders sway with those hips.
Keep those, keep those obliques nice and engaged, and think
about your. Cadence.
At Natural. Quick.
Not nothing is forced. We are going to do some fun, fun
cadence cues. Some tests to just to see where
we are. At On Our Cadence, it's been a
huge topic again in my live classes and it's an amazing.
Tool to help. Improve your running economy,
OK. Everyone's cadence is a little
different, but you hear a lot in that that 17180 range is the
optimal range. And I, I mean, everyone's a
little different, but we can always improve, OK, everyone's
leg lengths. Are slightly.
Different. But if we can make sure we're
landing underneath our hips, we're doing something right.
OK, Propelling ourselves. Forward we are.
Still warming up, picking up that pace.
Ever so slightly, let's do a couple little striders here. 20
seconds just to slowly increase. Up.
To a hard run and then we're going to pull it right back
down. We take off our first one in
five. 4 3. 2:00 and 1:00, go ahead and.
Start to accelerate slowly build up, build up, build up. 15 more
seconds. This should feel.
Good. This is not.
Forced we're. Definitely not doing full on
sprints. For 3/2.
One and pull it. Back, back to that.
Same pace, nice, easy. Job.
And let's go back to that breath, focusing on breathing in
for three seconds, 2 seconds, one second, breathing out for
321. OK, calm the breath.
Calm the heart rate. In through the nose, out to the
mouth, into the nose, out to the mouth.
Keep it up you. Guys, we got one more of those
coming up in. 54, 32. One, let's go 20 seconds to
accelerate. Wake up the body.
Wake up that nervous system. Get us.
Ready to work? Relax your shoulders.
Tuck those hips under for five. 432.
And one nice job, you guys keep on jogging out.
Back to your breath. Again you guys, this run counts
even if it's slower than last. Year we are all.
Starting over, but. The fact is that we.
Are starting or maybe we are continuing?
All right, so from here, let's go.
Ahead and get into. A steady effort RPE 5.
I want a nice gentle increase in pace, maybe about 10 to 15
seconds per mile faster, 5 to 10 seconds quicker per kilometer.
Building steady. OK, don't jump the gun.
We're still very much aerobic, but now we are warmed up and
we're ready to move. So the difference between
motivation and momentum. Motivation fades momentum.
Is created by. Showing up even when it's
boring. Today.
Is momentum. I love you guys.
So you're working a little bit harder.
Nothing over the. Top.
We're going to be. Here for.
Another 4 minutes and while we're here, I'm going to coach
you. I'm going to give you 6 seconds.
I'm going to time it and then when I say stop, when I say go,
when I say stop, I want you to simply count.
Just your right leg. OK, I'm going to say that again.
I'm going to record 6 seconds. I'm going to tell you when to go
and when to stop, and I simply want you to record or count.
Just your right step. Every time it hits the ground,
we're then going to multiply that number by. 6.
And we'll be able to get and we'll, we'll double it and we'll
be. Able to get our.
Cadence, All right, we're going to start in. 32.
One go stop. So whatever that number is. 8.
Hopefully if they go around at 8-9, maybe a 10, we're going to
take that number, we're going to multiply it by 10.
So that number should be between 8090, maybe 100, but likely.
That is right where? You want to be.
OK, so if we doubled that. We'd be running about 160 to
180. Again, this is not a test.
It's not about forcing a number. We're simply just building
awareness here. Cadence naturally improves as
fitness and efficiency improve. So don't be like, Oh my gosh, I
only had 6. I only had 7.
We're simply building awareness. We're going to continue to do
this. Test.
Nice work you guys, keeping those hips nice and tough under,
landing under. Think about where you're landing
on your foot. OK, it's OK.
If you're landing flat footed but again just be light and tall
breathing and do the nose out through the knots.
You guys are doing amazing. I am recording this the Tuesday
before Christmas here and my kids are going to be home.
I got to go pick them up from school in about 1.
Hour so we're really. Squeezing this and I'm taking my
morning to enjoy the silence and get as much work done as
possible. Although this is kind of like a
treat. Keep it up you guys, keep.
Breathing, keep staying consistent.
You guys are doing amazing driving those.
Elbows back, Take a peek at your heart rate.
If you are measuring it, making sure you're still in your
aerobic zone, maybe top of ends, tap of zone 2, bottom of zone 3,
and just, you know, reset your mind.
Here, sometimes we can overthink the running.
We can overthink a lot of things, right?
But it's in this run that we can reset, we can refresh our mind,
we can release any. Stress that we have.
On our plate, this is again, this is your me time.
This is the time for you to fill your own cup, to let go of any
negative stress that's in your life.
Just let it go, breathe it out. We're.
Going to have some chances to build some speed and really get
out any kind of frustrations you may have.
But right now we're in the enjoyment factor, so we're still
at a nice. Steady our RPE 5.
Maybe you upped that pace by point 1.210 or 15 seconds
faster, but I kind of want you to.
Enjoy this? We're here.
For another 30 minutes, so we got plenty of time to play.
Just make sure, again, you're not going out too hot.
OK, because. That will come in, bite you in
the butt. So when I want to do this next
thing with you is just playing around with cadence.
So if you. Were in a around the one
seventies, one 80s great even if.
You were there. I.
I want to just. Do I?
Want you to keep going for about another minute and then we're
going to do 30 seconds of just taking.
Slightly quicker steps, OK. Not a faster pace.
But just quicker steps, so shorten your stride.
Try landing underneath your hips a little bit more, and then
we're going to go back to normal cadence, All right?
We're going to kind of play around with that three times in
15 seconds. It might feel weird, trust me.
OK, But when I'm always correcting cadence, it always.
Feels weird, all right? And then suddenly it'll click OK
in 321 slightly. Quicker steps I.
Get under those hips, land a little.
Bit faster. Again, not a faster.
Pace. Just trying to up our steps in
one minute, landing underneath those hits, not in front of you
for eight more seconds. 32. One, all right, go ahead and run
your normal cadence. Run normal.
This is a great. Tool to come back to if you are
struggling on running with a low.
Cadence if you have if. You're in the one fifties one.
60s this would be. Optimal keep doing this drill
and then eventually you'll be like I don't know how I ever ran
like that in the past. Also if you struggle from any
kind of knee issues with you run and your.
Knees bother you. You.
Must you must, you must. You must keep doing these drills
and focusing on your cadence and I promise that knee pain should.
Resolve itself. OK, there's obviously.
Other things that we. Can do to.
Work on any knee pain, but running should never be painful,
all right? It is it's, it's our body.
Telling us we need to do something to fix it.
OK, so. Whether we got some?
Weak muscles. I usually it's those.
Abductors. Those inner thighs that need.
Or we need to do some stretching, right?
All right, let's try this again in three. 2.
One, go ahead and give me a little bit quicker.
Steps. Think quicker feet, same effort.
Think light, not fast. I'm not saying drive those knees
high, but short net cadence. For. 321, go ahead and run your
normal cadence. So why is this?
Important again, it improves running economy, it breaks the
monotony. So I'm just making you think a
little bit more, taking you away from just this, running this.
Steady pace. And it's a little confidence
boost without the intensity. Keep it up, you guys.
We're. Going to do this one more time,
then we're going to get into those little comfortably hard
paces we're going to do. A little aerobic push.
All right, going back. To that cadence push.
In three. 2. 1 coconut steps again.
I'm going to do that key with you.
I'm going to. Tell you to go.
For six seconds and then I will. Tell you to stop, OK.
We're going to count just. The right leg.
And. Go stop.
How many? How much did you count?
Go ahead and double that number and then multiply by 10.
Make sure you're running a normal cadence here.
Again, you can do this one. I would I say on your own, but
you make sure you have a clock in front of you so you can
actually. See the six seconds?
It's a great little teaching. Tool you don't have.
A metronome to improve your potatoes.
All right, coming up, we're going to do some again, a little
aerobic pushes, nothing too insane.
My guide, my pace guidance here. RPE 6-7.
I can't believe I just did that. OK, so anywhere between 8:45
9/15 pace five 25545 kilometers. All right, a nice, strong but
controlled. Effort.
In three. 2. One, let's go.
We're going to be here for 4 minutes, so just holding
comfortably, hard, still aerobic.
You can do this. Relax the shoulders.
Tap the hips under. Right foot, left foot just.
Next 4 minutes. This should feel strong but
controlled. OK, you can speak short
sentence. But this?
Is not a conversational pace. This is typically the pace.
We tend to start off and on play around with all the time.
This is that mod Pace I. See a lot of.
Progress happen just below discomfort, OK being able to
sustain. These speeds feels pretty good.
Again, we're here for the long haul.
Extreme paces, Sprint intervals, art licks, those are all really
fun. I know it.
I'm here with you. I love it too.
But we can't do this all the time.
It's being able to control the steadiness.
OK. Being able to get to the next 5
minutes and then the next doing things in extreme doesn't ever
end well. OK.
Whether we extreme diet. We go crazy.
I'm going to work out seven days in the in the gym, but yet
you've only been going to the gym.
Twice a day, OK. So again, as we get into this
new season, new goals, I want you to think about what you're
doing right now and how what are one or two things that we can
improve on. So.
If you can, if you've been running twice a week
consistently, I want you to focus on three times a week,
maybe four times a week. I I say if you.
Want to get improvement? If you want to see results being
get faster at running, be better at running longer.
I want you at least running 3 * a.
Week, OK. Two days a week is maintenance,
and that goes the same for strength training.
It is all relative. We can get into the you can be
like, no, you will definitely lose fitness just doing twice a
week. We can talk.
Later about that but. Overall, I want you to think
about what you are doing right now.
If you are working at six days a week, OK, I don't want you now
working at seven days a week. But.
Where can we improve? OK.
Are we getting good? Quality workouts.
How is our sleep? All right, I have.
Had a conversation with another coach and they talked about that
time between 11:50 as being the most.
Key. Crucial.
Time. To.
Find relaxation to recover and to get that nice deep.
Sleep. That happens right when you
fall. Asleep it.
Happens between that 10:00 PM and midnight window.
OK, that is for all of us. Who are on like the normal
circadian rhythm. Now if you are like a midnight
shifter, obviously things are different for you.
But overall? From the majority of us and and
that. Really struck.
For me. Because that's the.
Time that I could be, I might be in bed, but I might be scrolling
or watching a show or mindlessly doing things that don't really
matter. But I'm not shutting my eyes,
OK? And I've been very intentional
about that. Usually I'm really good about my
sleep, but I've been extra intentional about that lately
and I've really noticed. Quite.
Some. Great results.
OK, I wake up feeling rested. I actually wake up.
Before my alarm. So give it a try.
OK, again, just throwing out. A few little tips for you.
Now let's go ahead and reset and reflect.
OK, so I want you to pull back about 10 to 15 seconds.
Back to that RPE of five. You're welcome.
We're easing back just a touch, OK, Nothing crazy.
But it should feel pretty good. I want you to check your
posture. I want you to wiggle your
fingers. Wiggle your toes.
Relax. Your hands keep that core
engaged and I might go silent for a.
Little bit because. I want you to reflect.
I'm going to ask you this question and I want you to
really think about it. And I would love for you to
comment in the podcast or DM me on Instagram at running work up.
But what? Do you want your running to?
Add to your life. This year, not take from it,
I'll say that one more time. What do you want you running?
To add to your life. This year, not take from it.
Breathe in through the nose, read that through the mouth.
Reflect on that. I'm thinking about it in my own
life, in my own training. Sometimes I use running as a
school. A lot of times I use running as
my stress reliever, my escape. But are you running away from
things or are you running towards them?
Are you running? To feel better or to feel worse?
What is running adding to your life?
Are you fueling again or are you showing up not so great?
OK, is running a punishment for you?
Maybe it was. Never had a positive.
Effect in your life it kind of came as a.
I have to do this versus I get. To do this mentality, let's
change how we think about it. Breathe in through the nose.
Breathe out through the mouth. Now let's have some fun.
This next 7 minutes we're going to do some rolling surges and
build that confidence back up. Let's have some fun.
Again, nothing crazy we're going to play around with.
RPE of five. So whatever we come back from is
this. Case.
That you're holding currently. PH I.
Don't want you going? Slower, that's what's.
Going to take control. Here, but it's also.
Going to build significant confidence.
We're going one minute steady, one minute strong.
We're going to increase, increase and then come back.
To wait right where? We're at right now.
We're going to take off in 30. Seconds.
And do this three times. So again, if you're on a
treadmill, you can kind of set it and forget it.
If you are running outdoors, control of that increase.
We've been there. You know where to go, you know
how it's going to feel. Make sure you can come back to.
This pace right here. All right, we take off in. 321,
let's go one minute. Steady.
Make sure. You have enough.
Power to. Add more and make sure you're
not going out too hard, that you can't come back to comfortable
pace. I want you.
To feel proud I. Don't want you to?
Feel Wrecked 30. Seconds and we add.
A steady pace, left foot, right foot, that's all it is.
Make it look easy, make it look graceful, make it feel light. 15
seconds we're are adding pace. Nice strong effort for one
minute. We take off in 8 seconds.
Keep it up. For 3/2.
One all right A. Little bit.
Faster you are strong. You are capable.
You're not wrecked. This should be a little
intentional, not aggressive. Here we go. 15 seconds down, 45
seconds to go. Here we go halfway.
We pull it back to the RPE 5 if you are outdoors.
I want you to run by feel. I want you to ignore your watch.
Don't look at your. Pace, how are you?
Feeling right now 15 more seconds with pulling it back.
That nice Zone 2 comfortable run in 10 seconds. 432.
One run easy. Focus on bringing that heart
rate down. Little treadmill tip, focus on
bringing that increase of speed between .3 and .5 mph.
That's .5 to .8. Each minute in 30 seconds, we're
going to go back to those same efforts, same paces.
We build, we build, we hold back.
In 20 seconds. You guys, we are over already
over that. 30 minute mark, you're doing amazing.
You're feeling great whether you are or you aren't.
Is a choice all right? Start to add pace in three. 2.
One let's work one minute, nice and steady, in through the nose,
out through the mouth. Relax those shoulders.
Yeah, yeah, yeah. Guys, keep it up. 30 seconds.
Come on, we are going. To add pace, it's.
Almost like you want to go faster, you want.
You're excited for this? A nice little surge, but nothing
that you need to recover immensely from.
All right, in 10 seconds we add. Pace 32.
One, let's go nice and strong here.
Proud. Driving those knees forward,
landing underneath the hips. Light, tall and relaxed.
Come on, open up those lungs. Make sure you're tucking that
tail under, gauging that core for 30 seconds.
We pull back RPE 5. We're going to do that one more
time. Keep it up you guys.
This is the hardest part of the workout today, so let's give it
our all here. But let's not, obviously.
Go too crazy. Listen to your body.
Listen. To how it feels we.
Pull back in five. 432. One nice.
Job RPE 5 take off whatever you added.
But it's also in this little. Reset.
That we don't get sloppy. OK, usually takes about. 30
seconds for that. Heart rate to react.
Being able to not walk is huge. This is how we get.
Stronger. This is how we improve.
Sometimes people run and they just run one.
Pace, but that. Is not the case.
You. Guys, have one more in you I.
Think we do? In 10 seconds we add pace again.
Just like what you did. Before nothing more, nothing
less in five. 432. One, one minute, nice and
steady. Relax that jaw.
Own this, I always play these games.
Whether? I'm running completely solo.
I like to imagine there's either someone right behind me coming
up on my tail and I just got a don't let him, don't let him
pass me. I do this.
Exceptionally well at the treadmill and I hope this maybe
brings a smile to your face. I always imagine that somebody
is staring at my number or trying to outrun me.
Don't do this. I don't recommend it.
But it does add a. Little bit of motivation, 20
seconds we add pace. Keep it up.
I'm not competitive. At all, I swear. 10 seconds.
You're strong, you're capable in 54. 32.
And one, one minute strong. Come on, let's.
Show off a little bit. Making sure we do that well,
running light and tall, tucking those hits under, make sure
we're not heel striking, getting those hips, getting those feet
underneath those hips, fluttering those lips if you
need. To.
Try not to tense up though, you're wasting energy when you
see the most the fastest runners out there they make.
Those. High end speeds look so graceful
and easy, right? That's what I want from you for
another 15 seconds. You're practicing control.
That is in itself. So powerful for 3/2.
One. All right, let's gradually come
down. Back to that RPE.
Five, maybe even RPE 4, so maybe even a.
Slow. A little bit slower.
Then where you just were recovering and let's.
Reflect OK Why? Does reflection improve
performance? You ready for this?
It reduces stress. Hormones, the fight or?
Flight the cortisol. It.
Improves recovery. Breathe.
In through your nose. Breathe out through your mouth.
It increases long term consistency.
Is that you? Do you?
Struggle with consistency. I'll get.
There to I'll start tomorrow. I'll start Monday.
Or you do what? You enjoy doing and you don't.
You you steer away. From the things that.
Scare you? For me, that's strength
training. I would rather.
Go for a run, then go. Lift heavy weights.
And then sometimes I don't lift heavy enough weights, so I'm not
getting the benefits. I'm wasting my time in the gym,
I say, because I'm not working to my best potential.
Not that to say that you. Need to lift?
Heavy all the time. There's a purpose and a play
time and place. For that right?
But are you building? Are you progressively building
or are you doing the same 20 minutes, thirty minutes, 45
minutes and hoping for different results?
That one strike a chord. I want you to now think of one
thing running. Gave you this year, even if it
was just space to breathe. These are your.
Gratitude Miles. Our time for reflection.
Enjoy the next two minutes. To just.
Think about what running. Gave you this year I have loved.
Getting your comments, your messages, the DMS all year
about. Whether you just had a.
Baby and you're coming back and running has kind of just.
Brought a back. A sense of you before or you've
hit some new. PRS congratulations to you.
You've run faster than you thought you could.
You hit some paces and you've gone some distances that you
didn't think. Were ever possible.
Some of you have fallen in love with running.
They told me that. They used to hate.
Running until now. You did that.
I never want running to become a form of punishment.
If anything, it is something you look forward to.
It's something. That you it fills your cup, it
releases. Again, those stress hormones
that we all need to be releasing and I would.
Absolutely love if you can. Share to me one thing that
running gave this year. You guys crushed it today, Are
you ready to cool? Down you're welcome to.
Either slow that pace. Down a little bit more, maybe
you go into a walk or you can kind of hang out here.
OK this. Is just that reminder you don't
need to Sprint into the new year, you're already moving
forward. January isn't a reset, it's a
continuation. I know.
It's a cliche I used to always do.
These new year, new. You why?
Let's just keep continuing doing what we've been doing
consistently, maybe a little bit better, maybe a little bit more
confidently, maybe with a little more intention, OK?
You don't need to start from zero.
If you are. Starting from zero.
Give yourself grace, OK? Show up with gratitude, with
grace. And that you begin from
experience. All right?
You've been here, you've done this.
Maybe you've done things. That you're like there's.
No way I'm getting there all right.
I want to share one more. Story with you guys before we
take this to a close, I had. One of my.
Athletes that I've. Been coaching for a couple years
now. She had.
A phenomenal marathon experience.
Two years. Ago at at Chicago.
She ran Chicago Marathon and her ultimate goal was to Boston
qualify. OK, And if anybody knows that
the qualifying time just keeps getting shorter and shorter and
the times keep getting faster. She had a phenomenal race, but
leading up into that build. She did have some.
Muscle imbalances we were unable to kind of nail.
All of the workouts. Right in but.
She still had a super PR for that race.
And but she did miss that BQ time, all right, We went into a
nice winter build and she was coming out on top like it was
springtime now that following year.
And lo and behold, she's doing some sprints and her knee took a
turn for the. Worst.
OK, she. Got ended up getting a partial
meniscus terror and maybe maybe you can relate from having an
injury, but something that is going to sideline you from doing
something that you love doing such as running it can.
Really play a. Game with your mind, with your
body, with your emotions to the point that she was starting to
question. Well, I don't know if I.
Will ever be able. To be that runner again, right
and. Fast forward, we are we.
She never needed surgery. We were able to rehab with good
physical. Therapy and just changing her
mindset doing some. Just good fascia.
Techniques. She is now back into training.
It's almost like she's never stopped and she's hitting those.
Paces you guys. She's there, just like she.
Did last spring, except now it's only December and she's just
getting started she's going to be competing or running the
Jersey City Marathon this spring and I'm so.
Excited I get to. Go and be there live.
Because obviously. I live in New Jersey and coach
her and watch her cross that finish line now no matter
whatever. Pace.
Happens. I just want you to.
To give you that. Hope that of.
Real life. You know I don't call it a hero.
But. Going from, you know, just being
at the bottom and working and working and working and showing
up and now again, these workouts she has been doing, it's been
nothing, nothing crazy. But it's just brick by brick.
OK, how do you build? A pyramid.
Brick by brick. All right, so keep showing up
for yourself, keep putting 1 foot in front of the other and.
With that, you guys, you crushed it today.
I'm so so. Proud of you, have a great new
year. And then again that reminder if
you ran today. You are already.
Doing more than you think. You are amazing.
I love you and I will. See you soon.