1 00:00:02,160 --> 00:00:07,640 What's going on you guys welcome back to another treadmill or 2 00:00:07,640 --> 00:00:14,200 outdoor it's up to you indoor tempo and recover I'm calling it 3 00:00:14,200 --> 00:00:16,440 workout. So we're going to build up and 4 00:00:16,440 --> 00:00:19,400 we're going to pull back easy intervals, 20 minutes, we're 5 00:00:19,400 --> 00:00:24,120 going to be in and out. And I, I'm sure you guys are 6 00:00:24,240 --> 00:00:27,920 either transitioning indoors or just trying to find it your 7 00:00:27,920 --> 00:00:29,720 rhythm. Again, this is the perfect 8 00:00:29,720 --> 00:00:32,759 workout for you. So in about 30 seconds, just 9 00:00:32,759 --> 00:00:35,200 kind of, you know, double knot those shoelaces, make sure 10 00:00:35,200 --> 00:00:39,560 you're ready to go, get your headphones and smiles on those 11 00:00:39,560 --> 00:00:45,600 faces, wiggle those fingers, wiggle those toes and let's get 12 00:00:45,600 --> 00:00:48,200 into it together. The goal here is we're going to 13 00:00:48,200 --> 00:00:51,400 build stamina, aerobic strength and we're going to mess around 14 00:00:51,400 --> 00:00:55,240 with some some tempo intervals. Again, 20 minutes, we're going 15 00:00:55,240 --> 00:00:59,680 to be done and dusted if we are not already in a walk. 16 00:00:59,680 --> 00:01:02,400 Let's get there now and give you about one minute. 17 00:01:04,360 --> 00:01:06,880 And if you're ready, go ahead and get into that easy jog or 18 00:01:06,880 --> 00:01:09,560 brisk walk. Want those shoulders relaxed, 19 00:01:09,680 --> 00:01:15,320 core strong, light on your feet. 20 minutes today. 20 00:01:15,320 --> 00:01:16,760 That's it. We're going to build up 21 00:01:16,760 --> 00:01:21,440 gradually in about 40 seconds. I want you to kind of get into 22 00:01:21,440 --> 00:01:24,960 that comfortable stride. All right? 23 00:01:24,960 --> 00:01:32,320 So again, shake any of those wiggles, niggles, tightnesses, 24 00:01:33,760 --> 00:01:37,360 you know what I'm talking about. Sometimes we just need that 25 00:01:37,360 --> 00:01:41,200 little push, right? It never feels easy, but you'll 26 00:01:41,200 --> 00:01:46,200 never regret it when it's over. So easing into it, the biggest 27 00:01:46,200 --> 00:01:47,800 thing here is don't start out too hot, OK? 28 00:01:47,800 --> 00:01:50,960 In about 10 seconds, I want you to again get into that 29 00:01:50,960 --> 00:01:56,400 comfortable, comfortable stride at zone 2, maybe zone 1. 30 00:01:56,840 --> 00:02:00,000 Again, you're not rushing it and just waking up the legs and just 31 00:02:00,000 --> 00:02:06,040 settling into a rhythm. So I know you know that this 32 00:02:06,040 --> 00:02:10,840 time of year it can feel harder. It's actually November right now 33 00:02:10,840 --> 00:02:15,800 as I'm recording, Temperatures are cooler, the days are 34 00:02:15,800 --> 00:02:18,920 shorter. It's just unpredictable. 35 00:02:18,920 --> 00:02:21,080 Rather, right? We got to actually check the 36 00:02:21,080 --> 00:02:24,680 weather before we get out there. And this is where I always like 37 00:02:24,680 --> 00:02:29,360 to remind my athletes that the treadmill is a great tool. 38 00:02:29,360 --> 00:02:33,320 It's not punishment here. We can control the variables, 39 00:02:33,320 --> 00:02:36,120 pace, the incline, even your form. 40 00:02:36,400 --> 00:02:40,920 No wind, no distractions, just a focused effort. 41 00:02:41,120 --> 00:02:43,880 If anything, I would do want you to blast those fans on you. 42 00:02:44,440 --> 00:02:47,400 All right, so again, today I want you to. 43 00:02:48,080 --> 00:02:52,840 If you are on a treadmill, I want you to think of it as this. 44 00:02:52,840 --> 00:02:55,520 You're training your mind as much as your body. 45 00:02:55,800 --> 00:02:57,760 OK? The treadmill is where we build 46 00:02:57,760 --> 00:03:01,600 precision. Let's learn pacing and just stay 47 00:03:01,600 --> 00:03:05,520 honest. If you are on the treadmill, go 48 00:03:05,520 --> 00:03:13,760 ahead and add .5 to your speed, easing into it. 49 00:03:13,760 --> 00:03:16,240 We're going to be here for about 45 more seconds. 50 00:03:17,840 --> 00:03:20,840 This feels good, this is comfortable. 51 00:03:20,840 --> 00:03:23,320 We can feel the beat of the music. 52 00:03:23,640 --> 00:03:29,280 We're starting to get relaxed, heart rates going up again. 53 00:03:29,280 --> 00:03:34,040 One thing I love about the treadmill is we just set it and 54 00:03:34,040 --> 00:03:36,760 forget it. We set that pace and we let it 55 00:03:36,760 --> 00:03:41,640 go in 20 seconds. We're going to pick it up for 56 00:03:41,640 --> 00:03:46,120 two minutes. I want an RPE scale of 1 to 1010 57 00:03:46,120 --> 00:03:49,280 being a Max out Sprint, one being a walk. 58 00:03:49,320 --> 00:03:59,600 I want you around a six. OK, in 54321. 59 00:03:59,680 --> 00:04:03,640 Let's get there now pick it up comfortably. 60 00:04:03,640 --> 00:04:08,000 Hard pace, something you could hold for about 30 to 40 minutes 61 00:04:08,680 --> 00:04:11,920 Max. Want smooth breathing. 62 00:04:11,920 --> 00:04:15,760 I want steady rhythm. I want eyes forward, posture 63 00:04:15,840 --> 00:04:21,160 tall. So a lot of ask you, well, what 64 00:04:21,160 --> 00:04:22,920 is your pace? What would you be doing? 65 00:04:22,920 --> 00:04:26,240 And I, I, I say it's very relative, right? 66 00:04:26,920 --> 00:04:29,440 Everybody is at different levels of fitness and I don't want you 67 00:04:29,440 --> 00:04:32,680 doing just what I'm doing because again, we are all 68 00:04:32,680 --> 00:04:35,480 different. But I do want to throw out some 69 00:04:35,480 --> 00:04:39,640 paces for you. So here with me, I do want to 70 00:04:39,640 --> 00:04:45,320 pull out my calculator so I can give you both kilometers paces 71 00:04:45,320 --> 00:04:51,840 and mph paces. Don't want to leave anybody out 72 00:04:51,880 --> 00:04:55,200 in the blue. All right, we are about one 73 00:04:55,320 --> 00:04:58,240 minute in. We got one more minute to go 74 00:04:58,600 --> 00:05:03,360 again. RPE is about 6 comfortably hard. 75 00:05:06,760 --> 00:05:12,720 Keep it up, you guys. Breathe, breathe, breathe, 76 00:05:12,720 --> 00:05:17,000 breathe. One step in front of the next. 77 00:05:21,440 --> 00:05:27,680 Nice job. Another 30 seconds and then 78 00:05:27,680 --> 00:05:31,600 we're going to just pull back into a jog or a walk if that's 79 00:05:31,680 --> 00:05:37,280 if that's in your cup of tea, if that's what you're feeling 80 00:05:37,280 --> 00:05:42,400 today, let's work another 20 seconds. 81 00:05:42,960 --> 00:05:44,360 You guys are doing amazing. Keep it up. 82 00:05:47,880 --> 00:05:53,080 This feels good, feels great. We can do this again. 83 00:05:53,080 --> 00:05:55,800 This is an intermediate workout, so it's all relative. 84 00:05:56,080 --> 00:06:06,680 It's all by feels and 321. Pull it back, recover, bring it 85 00:06:06,680 --> 00:06:09,920 back down to that zone 2 again. You're I just want you to jog, 86 00:06:10,600 --> 00:06:14,240 walk if necessary. Got one minute here. 87 00:06:20,120 --> 00:06:21,360 Nice jab. Nice jab. 88 00:06:24,640 --> 00:06:31,520 Feeling good, feeling like you can pick it back up again and 89 00:06:31,520 --> 00:06:35,680 just keep on going. The goal here is, again, we're 90 00:06:35,680 --> 00:06:41,240 getting that part right up and bringing it back down, easing it 91 00:06:41,240 --> 00:06:48,560 up, easing it back down. Nice jab, Nice jab. 92 00:06:54,400 --> 00:07:01,560 All right, And just like that in five, 432 and one, let's pick it 93 00:07:01,560 --> 00:07:03,800 back up. I want you at a faster pace than 94 00:07:03,800 --> 00:07:05,800 you were before. Think of it as tempo. 95 00:07:06,000 --> 00:07:09,000 We're just going to push for two minutes on a scale one to 10. 96 00:07:09,000 --> 00:07:15,080 We're now at A7 tempo pace. You're right at that edge, that 97 00:07:15,080 --> 00:07:19,880 controlled discomfort. Let yourself lean into it. 98 00:07:20,480 --> 00:07:24,760 Remember, treadmill running rewards consistency. 99 00:07:25,080 --> 00:07:30,200 You can't fake your pace here. Staying consistent, showing up 100 00:07:30,200 --> 00:07:35,360 day in and day out will pay off dividends way better than 101 00:07:35,920 --> 00:07:41,480 pushing harder, trying to beat yourself up and hold paces that 102 00:07:41,480 --> 00:07:45,280 you couldn't do before. Listen to your body, whatever A7 103 00:07:45,280 --> 00:07:49,200 feels to you right now, in this moment today, I don't care about 104 00:07:49,200 --> 00:07:51,960 that workout you did yesterday or what you have tomorrow. 105 00:07:52,120 --> 00:07:54,280 How you feel right now is what matters. 106 00:07:55,680 --> 00:07:59,080 Yes. Just checking you one minute in, 107 00:07:59,160 --> 00:08:03,200 one minute to go again, and then we're going to knowing you got a 108 00:08:03,200 --> 00:08:08,480 one minute recovery on deck. Keep trusting the process. 1 109 00:08:08,480 --> 00:08:10,960 foot in front of the next. Yeah, yeah, yeah. 110 00:08:17,040 --> 00:08:24,600 Breathing, breathing, breathing. 40 seconds to go again, if this 111 00:08:24,600 --> 00:08:28,400 was my pace, I want to give you guys some ranges. 112 00:08:28,880 --> 00:08:32,559 I had to really push you anywhere on a treadmill from 7 113 00:08:32,559 --> 00:08:38,120 point O to 9 point O mph. That would be my pace. 114 00:08:38,120 --> 00:08:44,680 Anywhere between, I don't know, 7:30 to 6 minute per mile paces. 115 00:08:45,000 --> 00:08:46,400 Again, it's uncomfortable, right? 116 00:08:47,840 --> 00:08:50,720 That's just me personally. It's all relative. 117 00:08:53,120 --> 00:08:56,200 In five seconds, we're pulling back. 118 00:08:56,200 --> 00:09:02,320 We're recovering in 321. Nice drive. 119 00:09:02,360 --> 00:09:05,760 Check in with your posture. Tall, open chest. 120 00:09:06,360 --> 00:09:15,800 Shake out those arms. Nice work you guys, 121 00:09:34,040 --> 00:09:47,680 30 seconds into this recovery. You're like, what's next? 122 00:09:47,840 --> 00:09:51,640 All right, so again, point 1.2 change. 123 00:09:51,960 --> 00:09:55,440 Now we were just at an RPE 7. Now I want you to between an RPE 124 00:09:55,440 --> 00:09:58,720 728. So again, pushing it a little 125 00:09:58,720 --> 00:10:04,520 bit more 2 minutes and 321. Let's go dial it back up again. 126 00:10:05,120 --> 00:10:07,880 Each interval is just building strength and confidence. 127 00:10:08,400 --> 00:10:11,840 You're teaching your body to stay steady under stress. 128 00:10:12,080 --> 00:10:14,920 Remember, effort is everything. How should it feel? 129 00:10:15,920 --> 00:10:21,960 Again, you're going to get that one minute recovery in about 90 130 00:10:21,960 --> 00:10:39,840 seconds. Nice work you guys 131 00:10:53,200 --> 00:10:57,880 already just like that we are one minute in one minute to go. 132 00:11:02,960 --> 00:11:07,440 So for my non mile per hour people, my kilometer people, 133 00:11:08,160 --> 00:11:16,360 anywhere between a 440 pace to a 550 pace, OK, we're pushing it. 134 00:11:16,360 --> 00:11:30,200 We're a little uncomfortable. Last 30 seconds to go, You got 135 00:11:30,200 --> 00:11:32,720 this into the nose, out through the mouth. 136 00:11:32,920 --> 00:11:38,400 That recovery jog is coming. Hang on to it. 137 00:11:38,440 --> 00:11:51,240 Enjoy it for 20 more seconds. Again. 138 00:11:51,240 --> 00:11:53,800 An 8 out of 10 is we're pushing it. 139 00:11:53,800 --> 00:11:58,680 It's uncomfortable. You can't wait to recover in 432 140 00:11:59,240 --> 00:12:02,320 one and pull it back. Recovery. 141 00:12:02,880 --> 00:12:05,000 The goal here is to recover into a jog. 142 00:12:05,000 --> 00:12:07,520 But listen to your body. I want recovery. 143 00:12:07,520 --> 00:12:10,320 That's really what I want you focusing on bringing down the 144 00:12:10,320 --> 00:12:15,000 heart rate, letting that oxygen come back in, letting those legs 145 00:12:15,000 --> 00:12:28,440 flush out. You're doing amazing, all right. 146 00:12:28,440 --> 00:12:32,240 Are you, Are you ready? This is where I, I really tease 147 00:12:32,240 --> 00:12:34,400 you. I really, I'm going to take you 148 00:12:34,440 --> 00:12:38,800 out of your comfort zone. The good news is we got one more 149 00:12:39,040 --> 00:12:43,880 sustained push coming. OK, The bad news, it's 5 150 00:12:43,880 --> 00:12:45,920 minutes. We're skipping those two 151 00:12:45,920 --> 00:12:47,080 minutes. We're skipping the three and the 152 00:12:47,080 --> 00:12:48,320 four. We're just going right to 5 153 00:12:48,320 --> 00:12:49,960 minutes. But you guys, this is it. 154 00:12:49,960 --> 00:12:55,240 We have one more in 10 seconds. I want that tempo 7 to 8. 155 00:12:55,240 --> 00:12:59,120 It is likely going to be a little bit slower than where you 156 00:12:59,120 --> 00:13:05,800 just were in 321. Here we go, 5 minutes. 157 00:13:06,400 --> 00:13:10,080 I want you to settle in a nice strong tempo. 158 00:13:10,680 --> 00:13:13,560 I want you to keep it even. Set that treadmill and forget 159 00:13:13,560 --> 00:13:18,320 about it. Feel that power in your stride. 160 00:13:19,160 --> 00:13:22,120 You're smooth, you're efficient, and you're focused. 161 00:13:22,680 --> 00:13:24,760 Relax your jaw. Tuck those hips under. 162 00:13:26,360 --> 00:13:32,880 Engage your core As we move through these seasons. 163 00:13:33,840 --> 00:13:36,680 It's workouts like this that keep you consistent. 164 00:13:37,520 --> 00:13:40,440 When spring rolls around, when winter, all that winter 165 00:13:40,440 --> 00:13:44,640 treadmill work, it's going to pay off in control and 166 00:13:44,640 --> 00:13:51,400 confidence and pacing. You're not just holding this 167 00:13:51,400 --> 00:13:54,480 pace right now, but you are mastering it. 168 00:13:56,080 --> 00:14:00,000 Hang on to this feeling. One minute in, 4 minutes to go. 169 00:14:01,720 --> 00:14:03,720 If you can do one minute, you can do 4 minutes. 170 00:14:03,720 --> 00:14:06,640 Trust me. Into the nose, out through the 171 00:14:06,640 --> 00:14:09,280 mouth, just like that. Before you know it, we're going 172 00:14:09,280 --> 00:14:11,600 to be into that cooldown and you're going to just be like 173 00:14:11,600 --> 00:14:15,400 wow. So whenever you think I don't 174 00:14:15,400 --> 00:14:19,600 have enough time, remind yourself of this moment right 175 00:14:19,600 --> 00:14:22,800 here. It doesn't take much, but 176 00:14:22,880 --> 00:14:29,000 keeping consistent, staying the course, showing up will prove 177 00:14:29,200 --> 00:14:31,680 dividends. OK, hang on to this feeling you 178 00:14:31,680 --> 00:14:35,880 guys, you're doing amazing. So proud of you. 179 00:14:37,760 --> 00:14:39,840 I'm literally dressed, I have my shoes on. 180 00:14:39,840 --> 00:14:42,680 I am ready to go out running myself right after this. 181 00:14:42,920 --> 00:14:45,800 It's almost like I need to tell this to myself before I get out 182 00:14:45,800 --> 00:14:48,800 and go. So thank you for motivating me. 183 00:14:49,440 --> 00:14:54,120 Thank you to everybody who has sent me messages on Instagram 184 00:14:54,520 --> 00:14:57,320 telling me how they used to hate running and now they are running 185 00:14:57,320 --> 00:15:02,320 again and doing races and just seeing you guys show up on 186 00:15:02,320 --> 00:15:06,360 Strava. I so appreciate our video. 187 00:15:06,680 --> 00:15:08,840 And with that, I want you to just hold on to this feeling, 188 00:15:08,840 --> 00:15:12,000 you guys. Over 2 minutes in, you're 189 00:15:12,000 --> 00:15:16,160 crushing it with that. We're over 15 minutes in. 190 00:15:16,160 --> 00:15:20,840 OK, blowing right through it. Don't ever negate yourself. 191 00:15:21,600 --> 00:15:35,840 You are stronger than you think. I'm genuinely curious what pace 192 00:15:35,840 --> 00:15:39,760 you guys are pushing right now. Are you are you able to hold it? 193 00:15:40,360 --> 00:15:43,800 5 minutes is not one minute or two minutes right? 194 00:15:45,400 --> 00:15:52,920 But you can do it. My goal when I go to apply, when 195 00:15:52,920 --> 00:15:56,440 I go test this workout out, I'm going to try to hold a 7 minute 196 00:15:56,440 --> 00:16:06,000 Pate, 7 minute per mile pace, which is 420 kilometers, which 197 00:16:06,000 --> 00:16:11,200 would be 1314 kilometers per hour on the treadmill. 198 00:16:11,440 --> 00:16:15,400 And I, I hope I'm getting that right again. 199 00:16:16,040 --> 00:16:17,600 That to me is pretty challenging. 200 00:16:17,600 --> 00:16:19,440 For some, that might not be that challenging. 201 00:16:22,920 --> 00:16:24,920 Keep it up, you guys. You're so strong. 202 00:16:25,920 --> 00:16:35,720 We have just 90 seconds to go. It's doing these uncomfortable. 203 00:16:35,720 --> 00:16:37,560 It's reminding yourself about your form. 204 00:16:38,440 --> 00:16:40,040 Make sure you're landing underneath those hips. 205 00:16:40,040 --> 00:16:42,200 Make sure you're keeping that core tucked, keeping those 206 00:16:42,200 --> 00:16:45,920 shoulders relaxed, not wasting any energy elsewhere. 207 00:16:46,680 --> 00:16:49,320 One foot in front of the neck, they say let that treadmill do 208 00:16:49,320 --> 00:16:51,560 the work for you. Let that treadmill move your 209 00:16:51,560 --> 00:16:55,600 legs. Or if you're outdoors, just try 210 00:16:55,600 --> 00:16:59,720 to hold steady. It's very easy to slow down. 211 00:16:59,840 --> 00:17:02,720 OK, The goal here is obviously that you're probably likely out 212 00:17:02,720 --> 00:17:07,040 on a flat course. But outdoors, we got variables. 213 00:17:07,040 --> 00:17:10,400 We got wind, we have temperatures, we have hills, we 214 00:17:10,400 --> 00:17:14,200 have stop signs with lights. Unless you're outside at a track 215 00:17:14,200 --> 00:17:19,119 right? Always little things come on 216 00:17:19,560 --> 00:17:24,599 final 40 seconds here and then we are in to that cold cool 217 00:17:24,599 --> 00:17:29,680 down. I know you love it when I throw 218 00:17:29,680 --> 00:17:33,200 in some curveballs at you, so I thought you'd really enjoy this 219 00:17:33,680 --> 00:17:35,880 teaser. That's why I didn't want to tell 220 00:17:35,880 --> 00:17:38,720 you it ahead of time because then you might not have hit 221 00:17:38,720 --> 00:17:41,800 play. Now when you go to repeat this 222 00:17:41,800 --> 00:17:46,040 workout, you're going to know maybe next thing you do it 223 00:17:46,040 --> 00:17:48,920 though, maybe you went out a little too hot and you're you're 224 00:17:49,000 --> 00:17:51,800 probably suffering right now because we have 10 seconds, 10 225 00:17:51,800 --> 00:17:56,960 seconds before we pull back. Truly, what does this feel like 226 00:17:56,960 --> 00:18:02,400 on a scale? One to 10 and 321 ease on back. 227 00:18:02,680 --> 00:18:06,040 You did it 5 minutes. I told you it was going to fly 228 00:18:06,040 --> 00:18:11,000 by. Let that heart rate come down. 229 00:18:12,640 --> 00:18:16,840 Drop that pace, let your breathing settle, and I want you 230 00:18:16,840 --> 00:18:21,520 to think about how that felt. We had to dig a little bit. 231 00:18:21,520 --> 00:18:23,560 It was strong. You were smart. 232 00:18:24,760 --> 00:18:28,240 Reminder that the treadmill gives you that precision. 233 00:18:28,840 --> 00:18:33,920 Can't touch that speed. You guys crushed it. 234 00:18:33,920 --> 00:18:38,040 You just made these 18 minutes fly by. 235 00:18:39,480 --> 00:18:43,800 Keep enjoying this cool down, letting that heart rate come 236 00:18:43,800 --> 00:18:46,520 down. Some of the things I've been 237 00:18:46,760 --> 00:18:50,520 playing around with on my cooldowns is at about, I don't 238 00:18:50,520 --> 00:18:52,760 know, two or three minutes after running. 239 00:18:53,280 --> 00:18:59,720 I will increase my incline up to about 5%, sometimes 10, and I'll 240 00:18:59,720 --> 00:19:06,520 significantly reduce my speed. So it forces me to keep my heart 241 00:19:06,520 --> 00:19:12,640 rate up closer to like that zone to heart rate feeling RPE like a 242 00:19:12,640 --> 00:19:16,720 four or five, even though I'm moving very, very slow in the 243 00:19:16,720 --> 00:19:21,840 treadmill, just a nice walk. It allows me to just kind of 244 00:19:21,840 --> 00:19:29,520 work different muscles, shorten my stride with the goal here, 245 00:19:30,480 --> 00:19:35,240 hear me out is that we work that uphill treadmill work kind. 246 00:19:35,360 --> 00:19:40,960 So feel free if you want to add on to this run to go back to my 247 00:19:41,240 --> 00:19:45,920 uphill treadmill run and try to like add that on, keeping it 248 00:19:45,920 --> 00:19:49,240 easy, keeping that incline on because now we're able to work a 249 00:19:49,240 --> 00:19:52,720 little bit more strength. We are warmed up without the 250 00:19:52,720 --> 00:19:57,120 impact and just kind of, you know, hit a few bit more 251 00:19:57,360 --> 00:20:02,840 muscles. I hope you enjoyed this run. 252 00:20:02,920 --> 00:20:07,720 Stay tuned for more. And I hope this season brings 253 00:20:07,720 --> 00:20:10,720 you lots of joy. We are getting ready to 254 00:20:10,720 --> 00:20:13,320 celebrate Thanksgiving here in the States. 255 00:20:13,840 --> 00:20:16,480 And I've always it's one of my favorite holidays. 256 00:20:17,040 --> 00:20:22,120 No, no presents except for the presence of the people around 257 00:20:22,120 --> 00:20:24,000 you. Lots of good food. 258 00:20:24,400 --> 00:20:27,840 I personally enjoy making, cooking and being in the kitchen 259 00:20:27,840 --> 00:20:30,280 out of this year. I am not. 260 00:20:31,400 --> 00:20:35,440 We are going to my in laws and celebrating with my husband's 261 00:20:35,440 --> 00:20:41,280 family and just grateful for health. 262 00:20:41,320 --> 00:20:44,640 My husband just turned 40. You guys, we all got to wish 263 00:20:44,680 --> 00:20:50,960 Mike a happy 40th birthday. He we are so grateful for him 264 00:20:50,960 --> 00:20:54,080 and couldn't do this podcast without him. 265 00:20:54,080 --> 00:20:56,600 So babe, I love you. I love you too. 266 00:20:56,600 --> 00:21:01,680 Guys mean it and keep on keeping on. 267 00:21:01,680 --> 00:21:02,720 You guys. You crushed it today. 268 00:21:02,720 --> 00:21:05,920 I'm so proud of you. Cheers.