1 00:00:02,840 --> 00:00:05,160 Hey you guys, welcome to episode. 2 00:00:05,160 --> 00:00:11,920 Number. 55 we have. A 45 minutes new year reset run, 3 00:00:12,480 --> 00:00:15,360 whether it's the new year and you're taking this run or you're 4 00:00:15,360 --> 00:00:19,920 just needing a little reset. The theme today is to build. 5 00:00:19,920 --> 00:00:22,600 Momentum, not burnout. OK. 6 00:00:23,040 --> 00:00:27,360 And if you have been wanting to up your mileage, up your 7 00:00:27,360 --> 00:00:30,600 distance, up your time, maybe you're constantly doing 20-30 8 00:00:30,600 --> 00:00:31,400 minutes. This. 9 00:00:31,400 --> 00:00:36,760 Is a great workout to do to. Challenge you to that 45 minute 10 00:00:36,760 --> 00:00:39,480 run. OK, so in the next 20 seconds I 11 00:00:39,480 --> 00:00:40,880 want you to. Get ready to hit. 12 00:00:40,960 --> 00:00:43,160 Go on your watch. Get ready to start. 13 00:00:43,160 --> 00:00:46,000 We're gonna jump into a nice warm up. 14 00:00:46,080 --> 00:00:50,240 This is great if you are indoors on the treadmill or outdoors. 15 00:00:50,240 --> 00:00:52,160 I'm going to. Cue it up either. 16 00:00:52,160 --> 00:00:54,840 Way, but I want us to start in a walk. 17 00:00:54,840 --> 00:00:57,040 OK. Open up that chest. 18 00:00:57,040 --> 00:00:59,920 Open up those lungs. Breathe in the. 19 00:00:59,920 --> 00:01:02,240 Flowers blow out the. Candles. 20 00:01:02,240 --> 00:01:04,360 OK. Starting with our breath. 21 00:01:04,599 --> 00:01:07,760 It's a great start to just reset, right? 22 00:01:08,080 --> 00:01:10,320 Come back coming. Back to our breath. 23 00:01:11,040 --> 00:01:14,440 We are going to do a nice. Progressive aerobic. 24 00:01:14,440 --> 00:01:15,800 Run. We're going to play around with 25 00:01:15,800 --> 00:01:20,880 cadence a little bit and do some fun, fun controlled surges. 26 00:01:21,320 --> 00:01:23,000 All right? I want that chin nice and 27 00:01:23,000 --> 00:01:24,920 neutral. I am going to. 28 00:01:24,920 --> 00:01:27,480 Coach this for RPE I'll give you. 29 00:01:27,480 --> 00:01:31,720 Some pace examples. Just to throw out. 30 00:01:31,880 --> 00:01:34,240 You know an idea, but everything I want it to. 31 00:01:34,240 --> 00:01:37,760 Be relative to you. Whether you are a beginner, 32 00:01:37,960 --> 00:01:42,640 intermediate or advanced runner. All right, so from here we are 33 00:01:42,640 --> 00:01:45,880 in our walk, walking on the treadmill, walking outdoors. 34 00:01:46,680 --> 00:01:50,280 Breathe in, blow out. Now I want to do. 35 00:01:50,600 --> 00:01:54,600 Just a few little. Running drills So I want you to 36 00:01:54,600 --> 00:01:57,880 1st go into some high knees. All right, really. 37 00:01:57,880 --> 00:01:59,440 Waking up those hip. Flexors. 38 00:01:59,840 --> 00:02:03,040 And I want you to think about where you are landing on your. 39 00:02:03,040 --> 00:02:05,480 Foot OK, the goal. Here is that you're landing 40 00:02:05,480 --> 00:02:07,920 midfoot, being nice and light, whether you're standing in 41 00:02:07,920 --> 00:02:10,840 place, doing high knees or moving forward or doing this on 42 00:02:10,840 --> 00:02:12,240 the treadmill. Just a nice. 43 00:02:12,240 --> 00:02:22,000 Slow speed 45432. And one good either. 44 00:02:22,000 --> 00:02:25,080 Walk or jog all. Right, so now where you were 45 00:02:25,080 --> 00:02:27,600 landing on your? Feet is exactly. 46 00:02:27,600 --> 00:02:30,160 Where I want you landing when we get into those runs. 47 00:02:30,720 --> 00:02:35,280 Now, just to reiterate what I don't want and what I see a lot. 48 00:02:35,280 --> 00:02:37,640 I've been seeing this a lot in my live classes, so I wanted to 49 00:02:37,640 --> 00:02:38,320 just bring. This up. 50 00:02:38,320 --> 00:02:40,320 With you, I'm going to do that same exercise. 51 00:02:40,320 --> 00:02:43,520 We're not going to be there long, but I want you to either 52 00:02:43,520 --> 00:02:49,840 land flat footed or on your heels in 321-GO high knees. 53 00:02:50,160 --> 00:02:52,880 But now either land. Flat footed or heels? 54 00:02:53,680 --> 00:02:57,080 It doesn't feel good. For 3/2. 1. 55 00:02:57,880 --> 00:03:00,640 All right, walk, jog. Move through this. 56 00:03:01,880 --> 00:03:06,680 This is what happens when we run on our heels when we kind of 57 00:03:06,680 --> 00:03:08,920 heel straight. And we run flat footed, it's a 58 00:03:08,920 --> 00:03:11,480 lot harder on the body doesn't. Feel good. 59 00:03:11,480 --> 00:03:13,240 It doesn't propel us forward. OK. 60 00:03:13,880 --> 00:03:15,440 That was a little eye opener for you. 61 00:03:16,360 --> 00:03:18,480 Maybe you commit to the 1st 5 minutes of. 62 00:03:18,480 --> 00:03:22,320 This class, this workout to. Focusing on just where you're 63 00:03:22,320 --> 00:03:25,120 landing underneath those underneath your feet. 64 00:03:25,160 --> 00:03:32,120 OK. All right, so again, all pieces 65 00:03:32,120 --> 00:03:34,000 that I'm going to. Cue you are just. 66 00:03:34,240 --> 00:03:36,880 Suggestions. I want you to run by effort. 67 00:03:36,880 --> 00:03:39,480 First, OK. When I say RPE, that means. 68 00:03:39,520 --> 00:03:43,840 Rate of perceived exertions. And that is on a scale of 1 to 69 00:03:43,840 --> 00:03:47,840 1010 being a full on Sprint one being right here where? 70 00:03:47,840 --> 00:03:52,040 We're at either a walk. Or jog a nice relaxing pace. 71 00:03:54,560 --> 00:03:57,000 So easy. Is an RPE of. 3:00 to. 72 00:03:57,000 --> 00:04:01,040 Four Think 10:30 to 12 minute miles. 73 00:04:01,120 --> 00:04:06,880 Think 630 to 730 kilometers. All right, steady pace RPE 5 or 74 00:04:06,880 --> 00:04:11,160 6. That's like a nine 3010 minute 75 00:04:11,160 --> 00:04:16,160 mile. 555 Six. 20 kilometer again, maybe these are a little. 76 00:04:16,160 --> 00:04:18,160 Bit faster a little bit. Slower. 77 00:04:18,480 --> 00:04:21,640 For each of you. Strong but controlled. 78 00:04:21,640 --> 00:04:28,400 Think RPE 67. 8:40. 5 minute miles. 915 minute miles, 525 to 79 00:04:28,400 --> 00:04:37,040 545 kilometers, right right now I want you to nice. 80 00:04:37,240 --> 00:04:38,080 RPE. Three. 81 00:04:38,120 --> 00:04:42,600 OK, nice and easy. Aerobic, we're not. 82 00:04:42,600 --> 00:04:45,240 Focusing on pace. Relax your shoulders. 83 00:04:45,840 --> 00:04:50,920 Unclench your jaw. We're going to set the tone for 84 00:04:50,920 --> 00:04:52,760 the new year, OK? We're not trying to prove 85 00:04:52,760 --> 00:04:54,320 anything. We're just trying to keep 86 00:04:54,320 --> 00:04:58,080 showing up. Keep focusing on consistency. 87 00:05:00,880 --> 00:05:02,200 Breathe. We're going to be here for 88 00:05:02,200 --> 00:05:05,440 another minute. So why does easy? 89 00:05:05,560 --> 00:05:09,320 Running matter OK one it feels good. 90 00:05:11,040 --> 00:05:12,640 This should feel very. Comfortable. 91 00:05:12,640 --> 00:05:16,880 Very doable. Kind of enjoyable, right, when 92 00:05:16,880 --> 00:05:19,520 we build this. Aerobic base we can do this. 93 00:05:19,520 --> 00:05:22,040 Consistently, we can do this seven days a week. 94 00:05:22,320 --> 00:05:28,480 OK, you can't run hard seven days a week and run, and the 95 00:05:28,480 --> 00:05:32,760 fitness is built when the nervous system feels safe. 96 00:05:33,720 --> 00:05:35,000 So. If we're just launching 97 00:05:35,000 --> 00:05:37,160 ourselves out there without warming up, going too. 98 00:05:37,160 --> 00:05:40,320 Hard or that. Mod running by moderate pace 99 00:05:40,400 --> 00:05:43,840 running, our nervous system doesn't ever get a chance to. 100 00:05:43,840 --> 00:05:46,760 Catch up. It just always feels hard. 101 00:05:50,200 --> 00:05:53,280 Going into the new year, I just want you to remind you that you 102 00:05:53,280 --> 00:05:55,840 don't need a perfect January. You just. 103 00:05:55,840 --> 00:05:57,360 Need a. Sustainable one. 104 00:05:57,360 --> 00:06:01,560 OK, we can sometimes. Go too big. 105 00:06:01,920 --> 00:06:05,240 Too strong and then? We fail or we. 106 00:06:06,280 --> 00:06:09,520 Fail miserably. OK, let's just focusing on 107 00:06:09,520 --> 00:06:10,720 doing. Exactly what we're. 108 00:06:10,720 --> 00:06:13,400 Doing, but maybe changing one or two things. 109 00:06:14,720 --> 00:06:17,720 That's where we see success, all right. 110 00:06:17,800 --> 00:06:20,680 If you are on the treadmill. If you're outside running, let's 111 00:06:20,680 --> 00:06:22,400 go ahead and pick up that case. Ever. 112 00:06:22,400 --> 00:06:26,040 So let's stay lightly. Settle into a nice rhythm, 113 00:06:26,040 --> 00:06:27,520 something. That you could hold. 114 00:06:27,520 --> 00:06:31,720 For a long time. Light feet, tall posture. 115 00:06:32,000 --> 00:06:36,440 Tuck those. 2 Thunder If you are on the treadmill, let that belt 116 00:06:36,480 --> 00:06:37,600 come to you. OK. 117 00:06:37,920 --> 00:06:39,840 Make sure you're not hugging that crossbar. 118 00:06:41,280 --> 00:06:47,440 Make it look easy. All right, let's. 119 00:06:47,440 --> 00:06:50,240 Talk about your arm swing. Make sure you're driving those 120 00:06:50,240 --> 00:06:54,560 elbows back and you're not crossing those arms towards the 121 00:06:54,560 --> 00:06:56,360 middle end. You don't want that twisting 122 00:06:56,360 --> 00:06:58,160 motion. You want nice forward and back. 123 00:06:59,760 --> 00:07:02,080 Let those shoulders sway with those hips. 124 00:07:02,400 --> 00:07:09,160 Keep those, keep those obliques nice and engaged, and think 125 00:07:09,160 --> 00:07:09,960 about your. Cadence. 126 00:07:10,200 --> 00:07:11,680 At Natural. Quick. 127 00:07:12,040 --> 00:07:16,200 Not nothing is forced. We are going to do some fun, fun 128 00:07:18,160 --> 00:07:21,640 cadence cues. Some tests to just to see where 129 00:07:21,680 --> 00:07:26,080 we are. At On Our Cadence, it's been a 130 00:07:26,080 --> 00:07:31,120 huge topic again in my live classes and it's an amazing. 131 00:07:31,120 --> 00:07:34,440 Tool to help. Improve your running economy, 132 00:07:34,600 --> 00:07:37,080 OK. Everyone's cadence is a little 133 00:07:37,080 --> 00:07:42,720 different, but you hear a lot in that that 17180 range is the 134 00:07:42,760 --> 00:07:45,920 optimal range. And I, I mean, everyone's a 135 00:07:45,920 --> 00:07:49,680 little different, but we can always improve, OK, everyone's 136 00:07:49,680 --> 00:07:51,480 leg lengths. Are slightly. 137 00:07:51,960 --> 00:07:53,240 Different. But if we can make sure we're 138 00:07:53,240 --> 00:07:57,480 landing underneath our hips, we're doing something right. 139 00:07:57,600 --> 00:08:00,400 OK, Propelling ourselves. Forward we are. 140 00:08:00,400 --> 00:08:03,120 Still warming up, picking up that pace. 141 00:08:03,200 --> 00:08:07,560 Ever so slightly, let's do a couple little striders here. 20 142 00:08:07,560 --> 00:08:10,480 seconds just to slowly increase. Up. 143 00:08:11,040 --> 00:08:13,800 To a hard run and then we're going to pull it right back 144 00:08:13,800 --> 00:08:16,640 down. We take off our first one in 145 00:08:16,640 --> 00:08:21,600 five. 4 3. 2:00 and 1:00, go ahead and. 146 00:08:21,600 --> 00:08:26,280 Start to accelerate slowly build up, build up, build up. 15 more 147 00:08:26,280 --> 00:08:27,720 seconds. This should feel. 148 00:08:27,720 --> 00:08:28,600 Good. This is not. 149 00:08:28,600 --> 00:08:30,960 Forced we're. Definitely not doing full on 150 00:08:30,960 --> 00:08:34,720 sprints. For 3/2. 151 00:08:35,159 --> 00:08:38,520 One and pull it. Back, back to that. 152 00:08:38,520 --> 00:08:40,240 Same pace, nice, easy. Job. 153 00:08:43,679 --> 00:08:46,720 And let's go back to that breath, focusing on breathing in 154 00:08:46,720 --> 00:08:50,720 for three seconds, 2 seconds, one second, breathing out for 155 00:08:50,720 --> 00:08:54,720 321. OK, calm the breath. 156 00:08:54,720 --> 00:08:59,080 Calm the heart rate. In through the nose, out to the 157 00:08:59,080 --> 00:09:02,800 mouth, into the nose, out to the mouth. 158 00:09:07,320 --> 00:09:09,120 Keep it up you. Guys, we got one more of those 159 00:09:09,120 --> 00:09:16,720 coming up in. 54, 32. One, let's go 20 seconds to 160 00:09:16,720 --> 00:09:19,840 accelerate. Wake up the body. 161 00:09:19,840 --> 00:09:22,040 Wake up that nervous system. Get us. 162 00:09:22,040 --> 00:09:30,760 Ready to work? Relax your shoulders. 163 00:09:30,840 --> 00:09:35,440 Tuck those hips under for five. 432. 164 00:09:35,960 --> 00:09:39,000 And one nice job, you guys keep on jogging out. 165 00:09:40,560 --> 00:09:46,200 Back to your breath. Again you guys, this run counts 166 00:09:46,480 --> 00:09:48,920 even if it's slower than last. Year we are all. 167 00:09:48,920 --> 00:09:52,960 Starting over, but. The fact is that we. 168 00:09:52,960 --> 00:09:55,600 Are starting or maybe we are continuing? 169 00:09:59,120 --> 00:10:01,520 All right, so from here, let's go. 170 00:10:01,520 --> 00:10:04,760 Ahead and get into. A steady effort RPE 5. 171 00:10:05,880 --> 00:10:10,280 I want a nice gentle increase in pace, maybe about 10 to 15 172 00:10:10,280 --> 00:10:15,320 seconds per mile faster, 5 to 10 seconds quicker per kilometer. 173 00:10:18,560 --> 00:10:20,920 Building steady. OK, don't jump the gun. 174 00:10:21,840 --> 00:10:25,720 We're still very much aerobic, but now we are warmed up and 175 00:10:25,800 --> 00:10:31,760 we're ready to move. So the difference between 176 00:10:31,840 --> 00:10:37,760 motivation and momentum. Motivation fades momentum. 177 00:10:38,080 --> 00:10:41,160 Is created by. Showing up even when it's 178 00:10:41,160 --> 00:10:42,840 boring. Today. 179 00:10:43,280 --> 00:10:48,080 Is momentum. I love you guys. 180 00:10:54,560 --> 00:10:56,000 So you're working a little bit harder. 181 00:10:56,000 --> 00:10:57,960 Nothing over the. Top. 182 00:11:00,680 --> 00:11:02,080 We're going to be. Here for. 183 00:11:02,320 --> 00:11:11,820 Another 4 minutes and while we're here, I'm going to coach 184 00:11:11,820 --> 00:11:13,620 you. I'm going to give you 6 seconds. 185 00:11:13,620 --> 00:11:16,960 I'm going to time it and then when I say stop, when I say go, 186 00:11:16,960 --> 00:11:19,120 when I say stop, I want you to simply count. 187 00:11:19,440 --> 00:11:22,760 Just your right leg. OK, I'm going to say that again. 188 00:11:22,880 --> 00:11:27,720 I'm going to record 6 seconds. I'm going to tell you when to go 189 00:11:27,720 --> 00:11:30,760 and when to stop, and I simply want you to record or count. 190 00:11:30,880 --> 00:11:34,080 Just your right step. Every time it hits the ground, 191 00:11:34,800 --> 00:11:37,360 we're then going to multiply that number by. 6. 192 00:11:37,680 --> 00:11:40,120 And we'll be able to get and we'll, we'll double it and we'll 193 00:11:40,120 --> 00:11:41,440 be. Able to get our. 194 00:11:41,600 --> 00:11:48,280 Cadence, All right, we're going to start in. 32. 195 00:11:48,720 --> 00:12:01,440 One go stop. So whatever that number is. 8. 196 00:12:01,440 --> 00:12:06,640 Hopefully if they go around at 8-9, maybe a 10, we're going to 197 00:12:06,640 --> 00:12:08,680 take that number, we're going to multiply it by 10. 198 00:12:10,160 --> 00:12:14,880 So that number should be between 8090, maybe 100, but likely. 199 00:12:15,880 --> 00:12:17,680 That is right where? You want to be. 200 00:12:18,240 --> 00:12:21,480 OK, so if we doubled that. We'd be running about 160 to 201 00:12:21,480 --> 00:12:27,000 180. Again, this is not a test. 202 00:12:27,000 --> 00:12:30,400 It's not about forcing a number. We're simply just building 203 00:12:30,400 --> 00:12:34,520 awareness here. Cadence naturally improves as 204 00:12:34,520 --> 00:12:39,000 fitness and efficiency improve. So don't be like, Oh my gosh, I 205 00:12:39,000 --> 00:12:40,440 only had 6. I only had 7. 206 00:12:42,200 --> 00:12:44,480 We're simply building awareness. We're going to continue to do 207 00:12:44,480 --> 00:12:45,320 this. Test. 208 00:12:52,940 --> 00:12:57,140 Nice work you guys, keeping those hips nice and tough under, 209 00:12:57,140 --> 00:13:00,300 landing under. Think about where you're landing 210 00:13:00,620 --> 00:13:03,060 on your foot. OK, it's OK. 211 00:13:03,060 --> 00:13:07,660 If you're landing flat footed but again just be light and tall 212 00:13:10,500 --> 00:13:13,820 breathing and do the nose out through the knots. 213 00:13:15,540 --> 00:13:20,640 You guys are doing amazing. I am recording this the Tuesday 214 00:13:20,640 --> 00:13:25,000 before Christmas here and my kids are going to be home. 215 00:13:25,720 --> 00:13:28,680 I got to go pick them up from school in about 1. 216 00:13:28,680 --> 00:13:31,960 Hour so we're really. Squeezing this and I'm taking my 217 00:13:31,960 --> 00:13:41,760 morning to enjoy the silence and get as much work done as 218 00:13:41,760 --> 00:13:43,880 possible. Although this is kind of like a 219 00:13:43,880 --> 00:13:48,840 treat. Keep it up you guys, keep. 220 00:13:48,840 --> 00:13:50,640 Breathing, keep staying consistent. 221 00:13:54,000 --> 00:13:57,280 You guys are doing amazing driving those. 222 00:13:57,280 --> 00:14:03,440 Elbows back, Take a peek at your heart rate. 223 00:14:03,440 --> 00:14:09,120 If you are measuring it, making sure you're still in your 224 00:14:09,120 --> 00:14:13,800 aerobic zone, maybe top of ends, tap of zone 2, bottom of zone 3, 225 00:14:17,160 --> 00:14:20,040 and just, you know, reset your mind. 226 00:14:20,040 --> 00:14:23,080 Here, sometimes we can overthink the running. 227 00:14:23,080 --> 00:14:27,200 We can overthink a lot of things, right? 228 00:14:27,200 --> 00:14:31,200 But it's in this run that we can reset, we can refresh our mind, 229 00:14:31,200 --> 00:14:38,600 we can release any. Stress that we have. 230 00:14:38,640 --> 00:14:44,560 On our plate, this is again, this is your me time. 231 00:14:44,720 --> 00:14:51,640 This is the time for you to fill your own cup, to let go of any 232 00:14:52,920 --> 00:14:54,680 negative stress that's in your life. 233 00:14:56,360 --> 00:14:58,520 Just let it go, breathe it out. We're. 234 00:15:00,920 --> 00:15:03,560 Going to have some chances to build some speed and really get 235 00:15:03,560 --> 00:15:05,440 out any kind of frustrations you may have. 236 00:15:08,480 --> 00:15:15,360 But right now we're in the enjoyment factor, so we're still 237 00:15:15,360 --> 00:15:17,560 at a nice. Steady our RPE 5. 238 00:15:18,920 --> 00:15:23,800 Maybe you upped that pace by point 1.210 or 15 seconds 239 00:15:23,800 --> 00:15:25,840 faster, but I kind of want you to. 240 00:15:26,360 --> 00:15:27,720 Enjoy this? We're here. 241 00:15:27,720 --> 00:15:30,920 For another 30 minutes, so we got plenty of time to play. 242 00:15:31,600 --> 00:15:33,480 Just make sure, again, you're not going out too hot. 243 00:15:33,800 --> 00:15:37,040 OK, because. That will come in, bite you in 244 00:15:37,040 --> 00:15:43,680 the butt. So when I want to do this next 245 00:15:43,920 --> 00:15:46,440 thing with you is just playing around with cadence. 246 00:15:47,320 --> 00:15:50,080 So if you. Were in a around the one 247 00:15:50,080 --> 00:15:52,920 seventies, one 80s great even if. 248 00:15:52,920 --> 00:15:53,720 You were there. I. 249 00:15:53,840 --> 00:15:55,200 I want to just. Do I? 250 00:15:55,760 --> 00:15:58,320 Want you to keep going for about another minute and then we're 251 00:15:58,320 --> 00:16:00,280 going to do 30 seconds of just taking. 252 00:16:00,280 --> 00:16:04,320 Slightly quicker steps, OK. Not a faster pace. 253 00:16:04,520 --> 00:16:07,000 But just quicker steps, so shorten your stride. 254 00:16:08,120 --> 00:16:10,760 Try landing underneath your hips a little bit more, and then 255 00:16:10,760 --> 00:16:13,080 we're going to go back to normal cadence, All right? 256 00:16:13,160 --> 00:16:15,840 We're going to kind of play around with that three times in 257 00:16:15,840 --> 00:16:21,200 15 seconds. It might feel weird, trust me. 258 00:16:21,480 --> 00:16:25,120 OK, But when I'm always correcting cadence, it always. 259 00:16:25,120 --> 00:16:29,680 Feels weird, all right? And then suddenly it'll click OK 260 00:16:29,680 --> 00:16:34,760 in 321 slightly. Quicker steps I. 261 00:16:34,760 --> 00:16:37,160 Get under those hips, land a little. 262 00:16:37,160 --> 00:16:40,440 Bit faster. Again, not a faster. 263 00:16:40,480 --> 00:16:44,840 Pace. Just trying to up our steps in 264 00:16:44,840 --> 00:16:51,000 one minute, landing underneath those hits, not in front of you 265 00:16:52,160 --> 00:17:00,880 for eight more seconds. 32. One, all right, go ahead and run 266 00:17:01,000 --> 00:17:03,080 your normal cadence. Run normal. 267 00:17:06,240 --> 00:17:10,040 This is a great. Tool to come back to if you are 268 00:17:10,040 --> 00:17:12,200 struggling on running with a low. 269 00:17:12,200 --> 00:17:15,760 Cadence if you have if. You're in the one fifties one. 270 00:17:15,760 --> 00:17:18,880 60s this would be. Optimal keep doing this drill 271 00:17:18,880 --> 00:17:21,160 and then eventually you'll be like I don't know how I ever ran 272 00:17:21,160 --> 00:17:25,640 like that in the past. Also if you struggle from any 273 00:17:25,640 --> 00:17:27,800 kind of knee issues with you run and your. 274 00:17:27,800 --> 00:17:30,280 Knees bother you. You. 275 00:17:30,280 --> 00:17:33,760 Must you must, you must. You must keep doing these drills 276 00:17:34,200 --> 00:17:38,760 and focusing on your cadence and I promise that knee pain should. 277 00:17:40,720 --> 00:17:42,680 Resolve itself. OK, there's obviously. 278 00:17:42,680 --> 00:17:44,080 Other things that we. Can do to. 279 00:17:44,520 --> 00:17:48,320 Work on any knee pain, but running should never be painful, 280 00:17:48,720 --> 00:17:52,400 all right? It is it's, it's our body. 281 00:17:52,600 --> 00:17:55,240 Telling us we need to do something to fix it. 282 00:17:55,240 --> 00:17:57,200 OK, so. Whether we got some? 283 00:17:57,440 --> 00:18:00,320 Weak muscles. I usually it's those. 284 00:18:00,400 --> 00:18:02,000 Abductors. Those inner thighs that need. 285 00:18:02,760 --> 00:18:04,320 Or we need to do some stretching, right? 286 00:18:04,320 --> 00:18:07,600 All right, let's try this again in three. 2. 287 00:18:08,160 --> 00:18:11,120 One, go ahead and give me a little bit quicker. 288 00:18:11,120 --> 00:18:16,280 Steps. Think quicker feet, same effort. 289 00:18:17,120 --> 00:18:23,080 Think light, not fast. I'm not saying drive those knees 290 00:18:23,080 --> 00:18:33,840 high, but short net cadence. For. 321, go ahead and run your 291 00:18:33,840 --> 00:18:38,080 normal cadence. So why is this? 292 00:18:38,080 --> 00:18:42,600 Important again, it improves running economy, it breaks the 293 00:18:42,600 --> 00:18:46,400 monotony. So I'm just making you think a 294 00:18:46,400 --> 00:18:49,520 little bit more, taking you away from just this, running this. 295 00:18:49,520 --> 00:18:52,520 Steady pace. And it's a little confidence 296 00:18:52,520 --> 00:18:57,040 boost without the intensity. Keep it up, you guys. 297 00:18:57,040 --> 00:18:59,680 We're. Going to do this one more time, 298 00:19:01,520 --> 00:19:03,720 then we're going to get into those little comfortably hard 299 00:19:03,720 --> 00:19:06,760 paces we're going to do. A little aerobic push. 300 00:19:11,520 --> 00:19:14,240 All right, going back. To that cadence push. 301 00:19:14,920 --> 00:19:22,000 In three. 2. 1 coconut steps again. 302 00:19:22,000 --> 00:19:23,280 I'm going to do that key with you. 303 00:19:23,280 --> 00:19:24,600 I'm going to. Tell you to go. 304 00:19:24,600 --> 00:19:27,240 For six seconds and then I will. Tell you to stop, OK. 305 00:19:27,680 --> 00:19:29,600 We're going to count just. The right leg. 306 00:19:31,680 --> 00:19:41,320 And. Go stop. 307 00:19:43,160 --> 00:19:45,880 How many? How much did you count? 308 00:19:46,880 --> 00:19:51,400 Go ahead and double that number and then multiply by 10. 309 00:19:52,880 --> 00:19:54,560 Make sure you're running a normal cadence here. 310 00:19:58,880 --> 00:20:02,640 Again, you can do this one. I would I say on your own, but 311 00:20:02,640 --> 00:20:06,160 you make sure you have a clock in front of you so you can 312 00:20:06,160 --> 00:20:07,480 actually. See the six seconds? 313 00:20:10,040 --> 00:20:13,880 It's a great little teaching. Tool you don't have. 314 00:20:13,880 --> 00:20:19,280 A metronome to improve your potatoes. 315 00:20:24,480 --> 00:20:28,080 All right, coming up, we're going to do some again, a little 316 00:20:28,080 --> 00:20:30,520 aerobic pushes, nothing too insane. 317 00:20:31,880 --> 00:20:37,640 My guide, my pace guidance here. RPE 6-7. 318 00:20:38,440 --> 00:20:43,160 I can't believe I just did that. OK, so anywhere between 8:45 319 00:20:43,160 --> 00:20:50,480 9/15 pace five 25545 kilometers. All right, a nice, strong but 320 00:20:50,480 --> 00:20:52,160 controlled. Effort. 321 00:20:58,560 --> 00:21:02,440 In three. 2. One, let's go. 322 00:21:02,440 --> 00:21:06,680 We're going to be here for 4 minutes, so just holding 323 00:21:06,680 --> 00:21:10,320 comfortably, hard, still aerobic. 324 00:21:11,720 --> 00:21:14,800 You can do this. Relax the shoulders. 325 00:21:14,800 --> 00:21:18,280 Tap the hips under. Right foot, left foot just. 326 00:21:18,880 --> 00:21:23,560 Next 4 minutes. This should feel strong but 327 00:21:23,560 --> 00:21:25,920 controlled. OK, you can speak short 328 00:21:25,920 --> 00:21:28,600 sentence. But this? 329 00:21:28,840 --> 00:21:38,520 Is not a conversational pace. This is typically the pace. 330 00:21:38,680 --> 00:21:42,040 We tend to start off and on play around with all the time. 331 00:21:42,040 --> 00:21:50,000 This is that mod Pace I. See a lot of. 332 00:21:50,000 --> 00:21:58,800 Progress happen just below discomfort, OK being able to 333 00:21:58,800 --> 00:22:01,920 sustain. These speeds feels pretty good. 334 00:22:07,960 --> 00:22:09,320 Again, we're here for the long haul. 335 00:22:12,720 --> 00:22:16,440 Extreme paces, Sprint intervals, art licks, those are all really 336 00:22:16,440 --> 00:22:18,560 fun. I know it. 337 00:22:18,920 --> 00:22:20,560 I'm here with you. I love it too. 338 00:22:20,560 --> 00:22:21,960 But we can't do this all the time. 339 00:22:23,240 --> 00:22:26,320 It's being able to control the steadiness. 340 00:22:27,040 --> 00:22:32,160 OK. Being able to get to the next 5 341 00:22:32,160 --> 00:22:42,640 minutes and then the next doing things in extreme doesn't ever 342 00:22:42,640 --> 00:22:44,480 end well. OK. 343 00:22:44,960 --> 00:22:47,960 Whether we extreme diet. We go crazy. 344 00:22:47,960 --> 00:22:51,080 I'm going to work out seven days in the in the gym, but yet 345 00:22:51,080 --> 00:22:52,160 you've only been going to the gym. 346 00:22:52,160 --> 00:22:56,040 Twice a day, OK. So again, as we get into this 347 00:22:56,040 --> 00:22:59,200 new season, new goals, I want you to think about what you're 348 00:22:59,200 --> 00:23:04,800 doing right now and how what are one or two things that we can 349 00:23:04,800 --> 00:23:06,840 improve on. So. 350 00:23:06,840 --> 00:23:09,880 If you can, if you've been running twice a week 351 00:23:09,880 --> 00:23:15,160 consistently, I want you to focus on three times a week, 352 00:23:15,400 --> 00:23:19,080 maybe four times a week. I I say if you. 353 00:23:20,240 --> 00:23:23,120 Want to get improvement? If you want to see results being 354 00:23:24,080 --> 00:23:27,080 get faster at running, be better at running longer. 355 00:23:27,520 --> 00:23:29,440 I want you at least running 3 * a. 356 00:23:29,440 --> 00:23:32,480 Week, OK. Two days a week is maintenance, 357 00:23:33,000 --> 00:23:35,360 and that goes the same for strength training. 358 00:23:37,240 --> 00:23:39,800 It is all relative. We can get into the you can be 359 00:23:39,800 --> 00:23:42,800 like, no, you will definitely lose fitness just doing twice a 360 00:23:42,800 --> 00:23:44,120 week. We can talk. 361 00:23:44,120 --> 00:23:47,320 Later about that but. Overall, I want you to think 362 00:23:47,320 --> 00:23:48,600 about what you are doing right now. 363 00:23:48,600 --> 00:23:52,080 If you are working at six days a week, OK, I don't want you now 364 00:23:52,080 --> 00:23:54,520 working at seven days a week. But. 365 00:23:55,160 --> 00:23:57,240 Where can we improve? OK. 366 00:23:57,760 --> 00:23:59,600 Are we getting good? Quality workouts. 367 00:23:59,600 --> 00:24:04,360 How is our sleep? All right, I have. 368 00:24:06,000 --> 00:24:09,920 Had a conversation with another coach and they talked about that 369 00:24:09,960 --> 00:24:14,680 time between 11:50 as being the most. 370 00:24:14,720 --> 00:24:16,280 Key. Crucial. 371 00:24:16,280 --> 00:24:18,120 Time. To. 372 00:24:19,320 --> 00:24:24,720 Find relaxation to recover and to get that nice deep. 373 00:24:24,720 --> 00:24:26,320 Sleep. That happens right when you 374 00:24:26,320 --> 00:24:28,040 fall. Asleep it. 375 00:24:28,040 --> 00:24:32,040 Happens between that 10:00 PM and midnight window. 376 00:24:32,160 --> 00:24:35,280 OK, that is for all of us. Who are on like the normal 377 00:24:35,280 --> 00:24:37,840 circadian rhythm. Now if you are like a midnight 378 00:24:37,840 --> 00:24:39,760 shifter, obviously things are different for you. 379 00:24:40,400 --> 00:24:43,160 But overall? From the majority of us and and 380 00:24:43,160 --> 00:24:44,800 that. Really struck. 381 00:24:44,800 --> 00:24:47,280 For me. Because that's the. 382 00:24:47,280 --> 00:24:51,000 Time that I could be, I might be in bed, but I might be scrolling 383 00:24:51,240 --> 00:24:55,600 or watching a show or mindlessly doing things that don't really 384 00:24:55,600 --> 00:24:58,000 matter. But I'm not shutting my eyes, 385 00:24:58,160 --> 00:25:01,360 OK? And I've been very intentional 386 00:25:01,360 --> 00:25:02,920 about that. Usually I'm really good about my 387 00:25:02,920 --> 00:25:07,680 sleep, but I've been extra intentional about that lately 388 00:25:07,720 --> 00:25:10,080 and I've really noticed. Quite. 389 00:25:10,640 --> 00:25:11,960 Some. Great results. 390 00:25:11,960 --> 00:25:14,000 OK, I wake up feeling rested. I actually wake up. 391 00:25:14,080 --> 00:25:18,160 Before my alarm. So give it a try. 392 00:25:18,160 --> 00:25:20,640 OK, again, just throwing out. A few little tips for you. 393 00:25:23,080 --> 00:25:25,640 Now let's go ahead and reset and reflect. 394 00:25:25,640 --> 00:25:28,360 OK, so I want you to pull back about 10 to 15 seconds. 395 00:25:28,360 --> 00:25:32,240 Back to that RPE of five. You're welcome. 396 00:25:34,720 --> 00:25:38,280 We're easing back just a touch, OK, Nothing crazy. 397 00:25:39,360 --> 00:25:43,960 But it should feel pretty good. I want you to check your 398 00:25:43,960 --> 00:25:46,000 posture. I want you to wiggle your 399 00:25:46,000 --> 00:25:47,280 fingers. Wiggle your toes. 400 00:25:47,280 --> 00:25:49,760 Relax. Your hands keep that core 401 00:25:49,760 --> 00:25:55,920 engaged and I might go silent for a. 402 00:25:55,920 --> 00:25:58,720 Little bit because. I want you to reflect. 403 00:26:00,640 --> 00:26:04,080 I'm going to ask you this question and I want you to 404 00:26:04,080 --> 00:26:07,120 really think about it. And I would love for you to 405 00:26:07,120 --> 00:26:14,880 comment in the podcast or DM me on Instagram at running work up. 406 00:26:16,480 --> 00:26:19,680 But what? Do you want your running to? 407 00:26:19,800 --> 00:26:23,120 Add to your life. This year, not take from it, 408 00:26:26,000 --> 00:26:29,720 I'll say that one more time. What do you want you running? 409 00:26:30,120 --> 00:26:34,200 To add to your life. This year, not take from it. 410 00:26:39,120 --> 00:26:42,560 Breathe in through the nose, read that through the mouth. 411 00:26:43,480 --> 00:26:50,960 Reflect on that. I'm thinking about it in my own 412 00:26:50,960 --> 00:27:00,040 life, in my own training. Sometimes I use running as a 413 00:27:00,080 --> 00:27:02,560 school. A lot of times I use running as 414 00:27:02,560 --> 00:27:07,280 my stress reliever, my escape. But are you running away from 415 00:27:07,280 --> 00:27:09,160 things or are you running towards them? 416 00:27:10,480 --> 00:27:15,200 Are you running? To feel better or to feel worse? 417 00:27:19,200 --> 00:27:21,160 What is running adding to your life? 418 00:27:25,600 --> 00:27:31,680 Are you fueling again or are you showing up not so great? 419 00:27:31,920 --> 00:27:33,880 OK, is running a punishment for you? 420 00:27:34,560 --> 00:27:37,040 Maybe it was. Never had a positive. 421 00:27:37,160 --> 00:27:39,200 Effect in your life it kind of came as a. 422 00:27:40,720 --> 00:27:44,600 I have to do this versus I get. To do this mentality, let's 423 00:27:44,600 --> 00:27:49,920 change how we think about it. Breathe in through the nose. 424 00:27:50,240 --> 00:27:56,800 Breathe out through the mouth. Now let's have some fun. 425 00:27:57,120 --> 00:28:01,880 This next 7 minutes we're going to do some rolling surges and 426 00:28:01,880 --> 00:28:04,600 build that confidence back up. Let's have some fun. 427 00:28:04,920 --> 00:28:07,280 Again, nothing crazy we're going to play around with. 428 00:28:07,760 --> 00:28:11,200 RPE of five. So whatever we come back from is 429 00:28:11,200 --> 00:28:11,920 this. Case. 430 00:28:11,920 --> 00:28:14,040 That you're holding currently. PH I. 431 00:28:14,800 --> 00:28:17,520 Don't want you going? Slower, that's what's. 432 00:28:17,520 --> 00:28:19,160 Going to take control. Here, but it's also. 433 00:28:19,160 --> 00:28:22,160 Going to build significant confidence. 434 00:28:22,520 --> 00:28:25,200 We're going one minute steady, one minute strong. 435 00:28:25,600 --> 00:28:28,560 We're going to increase, increase and then come back. 436 00:28:29,040 --> 00:28:31,680 To wait right where? We're at right now. 437 00:28:31,680 --> 00:28:35,280 We're going to take off in 30. Seconds. 438 00:28:36,480 --> 00:28:39,960 And do this three times. So again, if you're on a 439 00:28:39,960 --> 00:28:42,720 treadmill, you can kind of set it and forget it. 440 00:28:43,280 --> 00:28:48,120 If you are running outdoors, control of that increase. 441 00:28:48,120 --> 00:28:50,880 We've been there. You know where to go, you know 442 00:28:50,880 --> 00:28:53,680 how it's going to feel. Make sure you can come back to. 443 00:28:53,680 --> 00:28:59,880 This pace right here. All right, we take off in. 321, 444 00:29:00,400 --> 00:29:02,000 let's go one minute. Steady. 445 00:29:03,600 --> 00:29:04,480 Make sure. You have enough. 446 00:29:07,320 --> 00:29:11,440 Power to. Add more and make sure you're 447 00:29:11,440 --> 00:29:15,200 not going out too hard, that you can't come back to comfortable 448 00:29:15,200 --> 00:29:24,160 pace. I want you. 449 00:29:24,160 --> 00:29:25,640 To feel proud I. Don't want you to? 450 00:29:25,640 --> 00:29:30,640 Feel Wrecked 30. Seconds and we add. 451 00:29:33,320 --> 00:29:37,320 A steady pace, left foot, right foot, that's all it is. 452 00:29:38,720 --> 00:29:45,320 Make it look easy, make it look graceful, make it feel light. 15 453 00:29:45,320 --> 00:29:50,320 seconds we're are adding pace. Nice strong effort for one 454 00:29:50,320 --> 00:29:53,000 minute. We take off in 8 seconds. 455 00:29:53,320 --> 00:29:59,160 Keep it up. For 3/2. 456 00:29:59,680 --> 00:30:01,240 One all right A. Little bit. 457 00:30:01,240 --> 00:30:04,120 Faster you are strong. You are capable. 458 00:30:05,160 --> 00:30:09,440 You're not wrecked. This should be a little 459 00:30:09,440 --> 00:30:18,760 intentional, not aggressive. Here we go. 15 seconds down, 45 460 00:30:18,760 --> 00:30:29,440 seconds to go. Here we go halfway. 461 00:30:29,560 --> 00:30:37,160 We pull it back to the RPE 5 if you are outdoors. 462 00:30:37,160 --> 00:30:39,800 I want you to run by feel. I want you to ignore your watch. 463 00:30:39,960 --> 00:30:42,720 Don't look at your. Pace, how are you? 464 00:30:42,720 --> 00:30:46,840 Feeling right now 15 more seconds with pulling it back. 465 00:30:47,040 --> 00:30:58,040 That nice Zone 2 comfortable run in 10 seconds. 432. 466 00:30:58,640 --> 00:31:04,920 One run easy. Focus on bringing that heart 467 00:31:04,920 --> 00:31:16,760 rate down. Little treadmill tip, focus on 468 00:31:16,760 --> 00:31:22,720 bringing that increase of speed between .3 and .5 mph. 469 00:31:22,720 --> 00:31:32,600 That's .5 to .8. Each minute in 30 seconds, we're 470 00:31:32,600 --> 00:31:36,360 going to go back to those same efforts, same paces. 471 00:31:37,360 --> 00:31:39,600 We build, we build, we hold back. 472 00:31:40,600 --> 00:31:46,600 In 20 seconds. You guys, we are over already 473 00:31:46,600 --> 00:31:49,680 over that. 30 minute mark, you're doing amazing. 474 00:31:51,320 --> 00:31:54,120 You're feeling great whether you are or you aren't. 475 00:31:54,200 --> 00:31:58,600 Is a choice all right? Start to add pace in three. 2. 476 00:31:59,120 --> 00:32:10,120 One let's work one minute, nice and steady, in through the nose, 477 00:32:10,120 --> 00:32:13,360 out through the mouth. Relax those shoulders. 478 00:32:26,040 --> 00:32:31,200 Yeah, yeah, yeah. Guys, keep it up. 30 seconds. 479 00:32:31,200 --> 00:32:35,640 Come on, we are going. To add pace, it's. 480 00:32:35,640 --> 00:32:37,880 Almost like you want to go faster, you want. 481 00:32:37,920 --> 00:32:44,200 You're excited for this? A nice little surge, but nothing 482 00:32:44,200 --> 00:32:46,000 that you need to recover immensely from. 483 00:32:49,080 --> 00:32:58,280 All right, in 10 seconds we add. Pace 32. 484 00:32:58,920 --> 00:33:01,720 One, let's go nice and strong here. 485 00:33:02,960 --> 00:33:10,280 Proud. Driving those knees forward, 486 00:33:10,280 --> 00:33:12,880 landing underneath the hips. Light, tall and relaxed. 487 00:33:12,880 --> 00:33:21,640 Come on, open up those lungs. Make sure you're tucking that 488 00:33:21,640 --> 00:33:28,440 tail under, gauging that core for 30 seconds. 489 00:33:28,440 --> 00:33:35,280 We pull back RPE 5. We're going to do that one more 490 00:33:35,280 --> 00:33:41,640 time. Keep it up you guys. 491 00:33:44,240 --> 00:33:47,680 This is the hardest part of the workout today, so let's give it 492 00:33:47,680 --> 00:33:50,080 our all here. But let's not, obviously. 493 00:33:50,680 --> 00:33:53,160 Go too crazy. Listen to your body. 494 00:33:53,160 --> 00:33:54,440 Listen. To how it feels we. 495 00:33:54,440 --> 00:34:00,120 Pull back in five. 432. One nice. 496 00:34:00,400 --> 00:34:04,520 Job RPE 5 take off whatever you added. 497 00:34:09,520 --> 00:34:12,440 But it's also in this little. Reset. 498 00:34:13,040 --> 00:34:17,120 That we don't get sloppy. OK, usually takes about. 30 499 00:34:17,120 --> 00:34:19,600 seconds for that. Heart rate to react. 500 00:34:20,000 --> 00:34:30,760 Being able to not walk is huge. This is how we get. 501 00:34:30,760 --> 00:34:32,600 Stronger. This is how we improve. 502 00:34:34,560 --> 00:34:37,280 Sometimes people run and they just run one. 503 00:34:37,280 --> 00:34:40,199 Pace, but that. Is not the case. 504 00:34:40,199 --> 00:34:46,440 You. Guys, have one more in you I. 505 00:34:47,679 --> 00:34:50,840 Think we do? In 10 seconds we add pace again. 506 00:34:51,760 --> 00:34:54,080 Just like what you did. Before nothing more, nothing 507 00:34:54,080 --> 00:35:00,520 less in five. 432. One, one minute, nice and 508 00:35:00,520 --> 00:35:02,960 steady. Relax that jaw. 509 00:35:03,960 --> 00:35:07,920 Own this, I always play these games. 510 00:35:08,880 --> 00:35:11,480 Whether? I'm running completely solo. 511 00:35:11,800 --> 00:35:15,440 I like to imagine there's either someone right behind me coming 512 00:35:15,440 --> 00:35:18,920 up on my tail and I just got a don't let him, don't let him 513 00:35:18,920 --> 00:35:20,640 pass me. I do this. 514 00:35:20,640 --> 00:35:23,600 Exceptionally well at the treadmill and I hope this maybe 515 00:35:23,600 --> 00:35:27,320 brings a smile to your face. I always imagine that somebody 516 00:35:27,320 --> 00:35:30,440 is staring at my number or trying to outrun me. 517 00:35:32,120 --> 00:35:33,800 Don't do this. I don't recommend it. 518 00:35:35,680 --> 00:35:39,800 But it does add a. Little bit of motivation, 20 519 00:35:39,800 --> 00:35:41,480 seconds we add pace. Keep it up. 520 00:35:46,160 --> 00:35:51,320 I'm not competitive. At all, I swear. 10 seconds. 521 00:35:52,240 --> 00:35:58,080 You're strong, you're capable in 54. 32. 522 00:35:58,520 --> 00:36:02,040 And one, one minute strong. Come on, let's. 523 00:36:02,040 --> 00:36:05,120 Show off a little bit. Making sure we do that well, 524 00:36:05,840 --> 00:36:11,480 running light and tall, tucking those hits under, make sure 525 00:36:11,480 --> 00:36:15,680 we're not heel striking, getting those hips, getting those feet 526 00:36:15,760 --> 00:36:19,040 underneath those hips, fluttering those lips if you 527 00:36:19,040 --> 00:36:19,680 need. To. 528 00:36:20,520 --> 00:36:29,640 Try not to tense up though, you're wasting energy when you 529 00:36:29,640 --> 00:36:33,960 see the most the fastest runners out there they make. 530 00:36:34,720 --> 00:36:38,880 Those. High end speeds look so graceful 531 00:36:39,080 --> 00:36:44,280 and easy, right? That's what I want from you for 532 00:36:44,280 --> 00:36:50,400 another 15 seconds. You're practicing control. 533 00:36:50,400 --> 00:36:59,080 That is in itself. So powerful for 3/2. 534 00:36:59,920 --> 00:37:02,440 One. All right, let's gradually come 535 00:37:02,440 --> 00:37:05,160 down. Back to that RPE. 536 00:37:05,160 --> 00:37:08,440 Five, maybe even RPE 4, so maybe even a. 537 00:37:08,440 --> 00:37:10,640 Slow. A little bit slower. 538 00:37:11,080 --> 00:37:16,360 Then where you just were recovering and let's. 539 00:37:16,360 --> 00:37:20,520 Reflect OK Why? Does reflection improve 540 00:37:20,520 --> 00:37:23,600 performance? You ready for this? 541 00:37:24,560 --> 00:37:28,240 It reduces stress. Hormones, the fight or? 542 00:37:28,240 --> 00:37:31,120 Flight the cortisol. It. 543 00:37:31,120 --> 00:37:34,600 Improves recovery. Breathe. 544 00:37:34,600 --> 00:37:37,320 In through your nose. Breathe out through your mouth. 545 00:37:39,480 --> 00:37:44,040 It increases long term consistency. 546 00:37:45,560 --> 00:37:46,760 Is that you? Do you? 547 00:37:46,760 --> 00:37:50,440 Struggle with consistency. I'll get. 548 00:37:50,440 --> 00:37:52,800 There to I'll start tomorrow. I'll start Monday. 549 00:37:55,040 --> 00:37:58,520 Or you do what? You enjoy doing and you don't. 550 00:37:58,880 --> 00:38:01,720 You you steer away. From the things that. 551 00:38:01,720 --> 00:38:04,920 Scare you? For me, that's strength 552 00:38:04,920 --> 00:38:06,840 training. I would rather. 553 00:38:06,840 --> 00:38:10,520 Go for a run, then go. Lift heavy weights. 554 00:38:11,040 --> 00:38:13,920 And then sometimes I don't lift heavy enough weights, so I'm not 555 00:38:14,200 --> 00:38:17,000 getting the benefits. I'm wasting my time in the gym, 556 00:38:17,000 --> 00:38:20,960 I say, because I'm not working to my best potential. 557 00:38:20,960 --> 00:38:23,440 Not that to say that you. Need to lift? 558 00:38:23,440 --> 00:38:26,520 Heavy all the time. There's a purpose and a play 559 00:38:26,520 --> 00:38:27,920 time and place. For that right? 560 00:38:30,280 --> 00:38:33,160 But are you building? Are you progressively building 561 00:38:33,160 --> 00:38:36,960 or are you doing the same 20 minutes, thirty minutes, 45 562 00:38:36,960 --> 00:38:39,440 minutes and hoping for different results? 563 00:38:43,160 --> 00:38:49,080 That one strike a chord. I want you to now think of one 564 00:38:49,080 --> 00:38:57,320 thing running. Gave you this year, even if it 565 00:38:57,320 --> 00:39:02,160 was just space to breathe. These are your. 566 00:39:02,160 --> 00:39:07,040 Gratitude Miles. Our time for reflection. 567 00:39:10,600 --> 00:39:13,480 Enjoy the next two minutes. To just. 568 00:39:13,560 --> 00:39:20,880 Think about what running. Gave you this year I have loved. 569 00:39:20,880 --> 00:39:24,400 Getting your comments, your messages, the DMS all year 570 00:39:24,400 --> 00:39:27,160 about. Whether you just had a. 571 00:39:27,160 --> 00:39:30,000 Baby and you're coming back and running has kind of just. 572 00:39:30,000 --> 00:39:35,760 Brought a back. A sense of you before or you've 573 00:39:35,760 --> 00:39:42,080 hit some new. PRS congratulations to you. 574 00:39:42,680 --> 00:39:45,440 You've run faster than you thought you could. 575 00:39:45,440 --> 00:39:50,400 You hit some paces and you've gone some distances that you 576 00:39:50,400 --> 00:39:52,320 didn't think. Were ever possible. 577 00:39:52,720 --> 00:39:55,200 Some of you have fallen in love with running. 578 00:39:55,920 --> 00:39:57,440 They told me that. They used to hate. 579 00:39:57,440 --> 00:40:01,840 Running until now. You did that. 580 00:40:04,240 --> 00:40:07,240 I never want running to become a form of punishment. 581 00:40:07,800 --> 00:40:09,800 If anything, it is something you look forward to. 582 00:40:09,800 --> 00:40:14,560 It's something. That you it fills your cup, it 583 00:40:14,560 --> 00:40:18,120 releases. Again, those stress hormones 584 00:40:18,120 --> 00:40:27,200 that we all need to be releasing and I would. 585 00:40:27,880 --> 00:40:31,560 Absolutely love if you can. Share to me one thing that 586 00:40:31,560 --> 00:40:39,200 running gave this year. You guys crushed it today, Are 587 00:40:39,200 --> 00:40:44,320 you ready to cool? Down you're welcome to. 588 00:40:44,320 --> 00:40:48,400 Either slow that pace. Down a little bit more, maybe 589 00:40:48,400 --> 00:40:50,880 you go into a walk or you can kind of hang out here. 590 00:40:51,120 --> 00:40:54,680 OK this. Is just that reminder you don't 591 00:40:54,680 --> 00:40:59,080 need to Sprint into the new year, you're already moving 592 00:40:59,080 --> 00:41:06,080 forward. January isn't a reset, it's a 593 00:41:06,080 --> 00:41:08,160 continuation. I know. 594 00:41:08,160 --> 00:41:10,560 It's a cliche I used to always do. 595 00:41:10,560 --> 00:41:15,240 These new year, new. You why? 596 00:41:16,120 --> 00:41:19,760 Let's just keep continuing doing what we've been doing 597 00:41:20,080 --> 00:41:23,280 consistently, maybe a little bit better, maybe a little bit more 598 00:41:23,280 --> 00:41:27,320 confidently, maybe with a little more intention, OK? 599 00:41:28,200 --> 00:41:29,840 You don't need to start from zero. 600 00:41:29,960 --> 00:41:31,880 If you are. Starting from zero. 601 00:41:32,960 --> 00:41:37,120 Give yourself grace, OK? Show up with gratitude, with 602 00:41:37,120 --> 00:41:44,320 grace. And that you begin from 603 00:41:44,320 --> 00:41:45,720 experience. All right? 604 00:41:45,720 --> 00:41:47,440 You've been here, you've done this. 605 00:41:47,520 --> 00:41:50,440 Maybe you've done things. That you're like there's. 606 00:41:50,440 --> 00:41:52,600 No way I'm getting there all right. 607 00:41:52,880 --> 00:41:56,760 I want to share one more. Story with you guys before we 608 00:41:58,640 --> 00:42:02,400 take this to a close, I had. One of my. 609 00:42:02,640 --> 00:42:04,720 Athletes that I've. Been coaching for a couple years 610 00:42:04,720 --> 00:42:06,440 now. She had. 611 00:42:07,280 --> 00:42:10,400 A phenomenal marathon experience. 612 00:42:10,400 --> 00:42:12,920 Two years. Ago at at Chicago. 613 00:42:12,920 --> 00:42:18,480 She ran Chicago Marathon and her ultimate goal was to Boston 614 00:42:18,480 --> 00:42:21,480 qualify. OK, And if anybody knows that 615 00:42:21,480 --> 00:42:25,280 the qualifying time just keeps getting shorter and shorter and 616 00:42:25,280 --> 00:42:30,160 the times keep getting faster. She had a phenomenal race, but 617 00:42:30,160 --> 00:42:33,400 leading up into that build. She did have some. 618 00:42:34,400 --> 00:42:38,160 Muscle imbalances we were unable to kind of nail. 619 00:42:38,240 --> 00:42:40,040 All of the workouts. Right in but. 620 00:42:41,560 --> 00:42:44,360 She still had a super PR for that race. 621 00:42:44,400 --> 00:42:49,760 And but she did miss that BQ time, all right, We went into a 622 00:42:49,760 --> 00:42:55,040 nice winter build and she was coming out on top like it was 623 00:42:55,040 --> 00:42:57,120 springtime now that following year. 624 00:42:57,600 --> 00:43:03,880 And lo and behold, she's doing some sprints and her knee took a 625 00:43:03,880 --> 00:43:04,760 turn for the. Worst. 626 00:43:04,760 --> 00:43:07,080 OK, she. Got ended up getting a partial 627 00:43:07,600 --> 00:43:13,080 meniscus terror and maybe maybe you can relate from having an 628 00:43:13,080 --> 00:43:15,800 injury, but something that is going to sideline you from doing 629 00:43:15,800 --> 00:43:19,680 something that you love doing such as running it can. 630 00:43:19,680 --> 00:43:23,520 Really play a. Game with your mind, with your 631 00:43:23,520 --> 00:43:28,920 body, with your emotions to the point that she was starting to 632 00:43:28,920 --> 00:43:30,320 question. Well, I don't know if I. 633 00:43:30,320 --> 00:43:34,240 Will ever be able. To be that runner again, right 634 00:43:35,920 --> 00:43:40,240 and. Fast forward, we are we. 635 00:43:40,240 --> 00:43:43,560 She never needed surgery. We were able to rehab with good 636 00:43:43,560 --> 00:43:45,720 physical. Therapy and just changing her 637 00:43:45,720 --> 00:43:48,480 mindset doing some. Just good fascia. 638 00:43:48,480 --> 00:43:53,520 Techniques. She is now back into training. 639 00:43:54,600 --> 00:43:56,920 It's almost like she's never stopped and she's hitting those. 640 00:43:56,920 --> 00:43:59,920 Paces you guys. She's there, just like she. 641 00:43:59,920 --> 00:44:04,280 Did last spring, except now it's only December and she's just 642 00:44:04,280 --> 00:44:08,200 getting started she's going to be competing or running the 643 00:44:08,200 --> 00:44:10,880 Jersey City Marathon this spring and I'm so. 644 00:44:10,880 --> 00:44:15,320 Excited I get to. Go and be there live. 645 00:44:15,720 --> 00:44:19,760 Because obviously. I live in New Jersey and coach 646 00:44:19,760 --> 00:44:24,080 her and watch her cross that finish line now no matter 647 00:44:24,080 --> 00:44:24,880 whatever. Pace. 648 00:44:25,000 --> 00:44:27,800 Happens. I just want you to. 649 00:44:27,920 --> 00:44:33,840 To give you that. Hope that of. 650 00:44:33,840 --> 00:44:37,480 Real life. You know I don't call it a hero. 651 00:44:37,480 --> 00:44:39,760 But. Going from, you know, just being 652 00:44:39,760 --> 00:44:43,160 at the bottom and working and working and working and showing 653 00:44:43,160 --> 00:44:46,240 up and now again, these workouts she has been doing, it's been 654 00:44:46,240 --> 00:44:50,600 nothing, nothing crazy. But it's just brick by brick. 655 00:44:50,680 --> 00:44:53,560 OK, how do you build? A pyramid. 656 00:44:54,120 --> 00:44:58,080 Brick by brick. All right, so keep showing up 657 00:44:58,080 --> 00:45:01,840 for yourself, keep putting 1 foot in front of the other and. 658 00:45:01,920 --> 00:45:04,880 With that, you guys, you crushed it today. 659 00:45:05,080 --> 00:45:10,640 I'm so so. Proud of you, have a great new 660 00:45:10,640 --> 00:45:14,360 year. And then again that reminder if 661 00:45:14,360 --> 00:45:16,840 you ran today. You are already. 662 00:45:16,840 --> 00:45:21,000 Doing more than you think. You are amazing. 663 00:45:21,160 --> 00:45:24,080 I love you and I will. See you soon.