1 00:00:03,840 --> 00:00:06,160 Welcome back to Running Workouts. 2 00:00:06,200 --> 00:00:11,800 I'm your coach. Alicia Phillips episode #45 Oh 3 00:00:11,800 --> 00:00:14,840 my goodness, we're getting closer to that number 50. 4 00:00:15,320 --> 00:00:19,160 We have a 10 minute warm up on deck with some striders. 5 00:00:19,760 --> 00:00:24,640 Today was inspired by one of our community athletes. 6 00:00:24,800 --> 00:00:29,040 Shout out to Adam Kaufman who suggested this incredible 7 00:00:29,040 --> 00:00:31,200 workout. So if you hate it. 8 00:00:32,840 --> 00:00:33,920 I want you to. I want you to. 9 00:00:33,920 --> 00:00:37,640 Reach out to Adam. If you loved it, reach out to 10 00:00:37,640 --> 00:00:41,280 Adam. No, today's a fun one. 11 00:00:41,280 --> 00:00:44,000 I am actually. I have not done this workout. 12 00:00:44,000 --> 00:00:46,920 I'm going to coach it and then my husband's going to put the 13 00:00:46,920 --> 00:00:49,120 music to it and then I am going to do the. 14 00:00:49,120 --> 00:00:51,680 Workout. I'll post about it so we're 15 00:00:51,680 --> 00:00:56,680 going to get to experience this. Together, this session blends 16 00:00:57,160 --> 00:01:02,200 aerobic threshold work with some nice short, powerful breakaway 17 00:01:02,200 --> 00:01:05,040 efforts. We're really sharpening our top 18 00:01:05,040 --> 00:01:08,040 end speed and stamina. We're going to go through this 19 00:01:08,040 --> 00:01:10,400 main set twice, so make sure you're. 20 00:01:10,400 --> 00:01:13,680 Smart with your pacing. Get ready to feel. 21 00:01:13,680 --> 00:01:19,640 Strong and quick and efficient. I highly recommend this on a 22 00:01:19,640 --> 00:01:24,200 nice flat terrain. If you have any hills in your 23 00:01:24,200 --> 00:01:31,280 route, maybe avoid them. This is also I highly recommend 24 00:01:31,280 --> 00:01:34,720 you try it on the treadmill. This one will force you to hold 25 00:01:34,720 --> 00:01:40,960 those paces and push those buttons, so leaving you some 26 00:01:40,960 --> 00:01:44,960 options and as always makes you listen to your body. 27 00:01:45,160 --> 00:01:50,280 Adapt as needed. Let's get started. 10 minutes on 28 00:01:50,280 --> 00:01:55,480 the clock got you. So we are now at least in a jog, 29 00:01:58,160 --> 00:02:07,160 warming up the body feeling good, feeling great on my my 30 00:02:07,160 --> 00:02:10,400 overnight oats that I had this morning for breakfast. 31 00:02:10,639 --> 00:02:13,000 The cap. There's always these really fun 32 00:02:13,200 --> 00:02:19,880 inspirational quotes are saying and this morning was you are 33 00:02:20,960 --> 00:02:25,360 what you do on repeat. And I thought that really it 34 00:02:25,360 --> 00:02:28,800 made sense for today because again we are going to do a. 35 00:02:28,880 --> 00:02:29,880 Repeat. So we are. 36 00:02:29,880 --> 00:02:33,760 Going to suffer for about 12 minutes. 37 00:02:34,280 --> 00:02:37,920 We'll do a nice 5 minute easy jog and then we are going to 38 00:02:37,920 --> 00:02:40,760 repeat it. So you get to not only 39 00:02:40,960 --> 00:02:46,240 experience threshold and breakaway and some zone 5 work, 40 00:02:46,760 --> 00:02:50,200 but you then get to repeat it. Before we cool it down. 41 00:02:50,920 --> 00:02:53,000 In all this is going to. Be a about. 42 00:02:53,000 --> 00:02:58,360 A 40 ish minute workout looking ahead. 43 00:02:58,360 --> 00:03:01,760 So what is our main set? While you're just warming up, 44 00:03:01,760 --> 00:03:04,760 getting your head straight, relaxing the shoulders, tucking 45 00:03:04,760 --> 00:03:09,280 the hips under, smiling because today's going to be spicy. 46 00:03:10,160 --> 00:03:12,360 We are doing 90 seconds. At threshold. 47 00:03:12,840 --> 00:03:15,720 Now a lot of people kind of get confused about tempo and 48 00:03:15,720 --> 00:03:18,080 threshold. I'm going to kind of break the 49 00:03:18,080 --> 00:03:22,760 down how it should feel. So don't get so caught up in 50 00:03:22,840 --> 00:03:27,200 threshold, but think zone 4 from threshold, 90 seconds at 51 00:03:27,200 --> 00:03:31,120 threshold, we're then going to burst for 30 seconds. 52 00:03:31,200 --> 00:03:34,480 Think like those striders. Think like a you're trying to 53 00:03:34,480 --> 00:03:37,120 just. Get ahead that last. 200 meters 54 00:03:37,240 --> 00:03:40,080 in a race and then we're going to walk. 55 00:03:40,080 --> 00:03:45,160 For 30 seconds. We will then experience 332nd 56 00:03:45,320 --> 00:03:47,440 bursts once again. That. 57 00:03:47,680 --> 00:03:52,120 Actual Sprint effort with 45 seconds of recovery in between. 58 00:03:53,000 --> 00:03:55,600 From then, it's not over yet. We're going to go. 59 00:03:55,600 --> 00:03:58,520 Back to that threshold. Feeling maybe a little bit. 60 00:03:58,520 --> 00:03:59,960 Faster. We're just. 61 00:04:00,000 --> 00:04:02,400 Holding on to. 2. Minutes at threshold. 62 00:04:02,760 --> 00:04:06,360 Before we walk it or easy jog for 5 minutes. 63 00:04:07,960 --> 00:04:11,520 OK, I know, I know. Get. 64 00:04:11,520 --> 00:04:16,360 Excited. Like I said, we have a lot of. 65 00:04:17,240 --> 00:04:20,240 To learn, we're going to I hope you are wearing a heart rate 66 00:04:20,240 --> 00:04:22,800 monitor because I want to talk to you guys. 67 00:04:23,000 --> 00:04:25,160 We're going to. Educate ourselves, learn 68 00:04:25,160 --> 00:04:28,400 something about ourselves, about heart rate recovery. 69 00:04:28,480 --> 00:04:30,680 HRR. So. 70 00:04:31,840 --> 00:04:34,000 What does that mean? Don't worry about it right now. 71 00:04:34,560 --> 00:04:38,120 We'll get into it as our workout continues. 72 00:04:38,120 --> 00:04:40,880 But I just want you always, I always like you to take away 73 00:04:40,880 --> 00:04:44,720 something from each workout and maybe learn something about 74 00:04:44,720 --> 00:04:47,680 yourself where you can improve, where you can get better, where 75 00:04:47,680 --> 00:04:52,400 you can get stronger. And you know, I always say like, 76 00:04:52,400 --> 00:04:55,920 our paces are what we can do, but our heart rate. 77 00:04:56,400 --> 00:04:59,600 Is what we should be doing. Or what's really happening in 78 00:04:59,600 --> 00:05:02,920 our inside of our bodies so. Obviously if you. 79 00:05:03,200 --> 00:05:04,680 Don't have a chest strap monitor? 80 00:05:04,840 --> 00:05:09,120 I highly recommend an arm band monitor if you are using wrist 81 00:05:09,120 --> 00:05:11,320 strap. Which I do too. 82 00:05:11,720 --> 00:05:17,240 Like nothing against that all, just be mindful that it's not as 83 00:05:17,320 --> 00:05:19,200 accurate as a chest rate monitor. 84 00:05:19,240 --> 00:05:22,560 I would say at least we're consistently inaccurate, right? 85 00:05:22,800 --> 00:05:27,400 Something is better than nothing, but just be mindful of 86 00:05:27,400 --> 00:05:28,560 that. That's all I'm going to say for 87 00:05:28,560 --> 00:05:33,240 that. All right, you guys feel free to 88 00:05:33,240 --> 00:05:36,240 now let's again, we do have some high turnover. 89 00:05:36,240 --> 00:05:41,400 So I really want to make sure you're warmed up, breathing into 90 00:05:41,400 --> 00:05:45,720 the nose, out through the mouth. You've had breakfast. 91 00:05:45,760 --> 00:05:48,280 You're fueled for this run, right? 92 00:05:48,600 --> 00:05:50,360 Not going into this fasted. Please. 93 00:05:50,720 --> 00:05:55,080 Thank you. We are about 5 minutes in. 94 00:05:57,480 --> 00:06:00,920 Let's take it into some butt kickers. 95 00:06:00,920 --> 00:06:03,920 OK, so driving those knees forward still and just getting 96 00:06:03,920 --> 00:06:10,400 your nice and snappy in 321. Wake up those hamstrings. 97 00:06:10,400 --> 00:06:15,080 We're going to be here for about another 15 seconds, kicking the 98 00:06:15,080 --> 00:06:20,200 butt to the, kicking the heel towards the butt, still tucking 99 00:06:20,200 --> 00:06:27,440 those hips under, still relaxing those shoulders for 5/4, 3, two, 100 00:06:27,960 --> 00:06:29,600 and one. Shake it out. 101 00:06:31,000 --> 00:06:32,480 All right, I'm changing it up on you guys. 102 00:06:33,160 --> 00:06:37,040 I know usually warmups tend to be the same From here. 103 00:06:37,040 --> 00:06:39,480 We're going to go into our first strider. 104 00:06:39,800 --> 00:06:41,560 All right now, I just want you again. 105 00:06:41,760 --> 00:06:43,000 Take a little peek at your heart rate. 106 00:06:43,520 --> 00:06:48,680 What's it at right now? Go ahead, take a look at it. 107 00:06:48,840 --> 00:06:50,320 Breathe. Relax. 108 00:06:50,680 --> 00:06:52,280 All right, we're going to do that, Strider. 109 00:06:52,280 --> 00:06:53,920 It's going to be a 15 second turnover. 110 00:06:53,920 --> 00:06:57,720 I want you to slowly accelerate into a hard run. 111 00:06:58,000 --> 00:07:01,120 Maybe it's, maybe it's not. It's just a hard run. 112 00:07:01,120 --> 00:07:04,440 Don't. Overthink it and 321 Let's go. 113 00:07:04,440 --> 00:07:06,120 Accelerate, accelerate, accelerate. 114 00:07:06,120 --> 00:07:09,240 Drive those knees. Nice and efficient, quick 115 00:07:09,240 --> 00:07:12,200 turnover, big arms, cores engaged. 116 00:07:12,600 --> 00:07:20,240 Relax that upper body for 5432 and one pull back, pull back to 117 00:07:20,240 --> 00:07:22,800 that, back to that easy jog. OK, check your heart rate. 118 00:07:23,480 --> 00:07:26,880 It's probably pretty low because our heart rate takes about 30 119 00:07:26,880 --> 00:07:31,320 seconds to actually grasp what is actually it's actually 120 00:07:31,320 --> 00:07:33,080 reading. Now look at your heart rate. 121 00:07:33,200 --> 00:07:34,800 It's probably now getting up there. 122 00:07:36,160 --> 00:07:40,000 Yeah, Yep. So again, This is why I can't 123 00:07:40,000 --> 00:07:42,480 totally trust heart rate and everything but. 124 00:07:42,480 --> 00:07:45,720 Now it should be starting to come back down to that warm up 125 00:07:45,720 --> 00:07:50,160 pace, hopefully. Again, I don't want to get too 126 00:07:50,160 --> 00:07:52,240 much into it. I just want you guys to be 127 00:07:52,760 --> 00:07:56,600 mindful. Just we're just learning, just 128 00:07:56,600 --> 00:07:58,360 being aware of what our bodies are doing. 129 00:08:01,720 --> 00:08:05,520 All right now we're going to take it into some skips, whether 130 00:08:05,520 --> 00:08:07,880 you want to go A skips, B skips, C skips. 131 00:08:08,320 --> 00:08:10,800 Don't overthink the skips. Just think like you were in high 132 00:08:10,800 --> 00:08:13,480 school, like you were in elementary school more probably. 133 00:08:14,000 --> 00:08:19,400 Let's do some skips in 321. Let's go getting on to that mid 134 00:08:19,400 --> 00:08:25,960 foot, driving the knees, big arms, get some height, get nice 135 00:08:25,960 --> 00:08:30,160 and springy heart rates absolutely going up. 136 00:08:30,480 --> 00:08:32,480 But I hope you have a big. Smile on your face. 137 00:08:34,200 --> 00:08:39,240 Yes for 321. Jog it out. 138 00:08:40,000 --> 00:08:43,200 Nice work you guys. Again, let's let that heart rate 139 00:08:43,200 --> 00:08:46,040 come down. The goal of this warm up is to 140 00:08:46,040 --> 00:08:49,360 get you ready for this main set, OK? 141 00:08:49,520 --> 00:08:53,400 That's why we're getting heated, getting a little worked up. 142 00:08:53,640 --> 00:08:56,480 Maybe we're well, trust me, we're going to do, we're going 143 00:08:56,480 --> 00:09:00,280 to be working today. So I want you prepared from 144 00:09:00,280 --> 00:09:01,840 that. We're going into our strider 145 00:09:01,840 --> 00:09:05,080 number. 2. Maybe you go a little bit faster 146 00:09:05,080 --> 00:09:10,400 acceleration we're taking off in 543. 2. 147 00:09:10,920 --> 00:09:16,200 One, let's go accelerate, take off, turn those legs over. 148 00:09:16,200 --> 00:09:20,800 You are fast, you're strong, you are resilient, you are amazing. 149 00:09:20,800 --> 00:09:28,440 Keep it going for 5432 and. Pull it back, Chuck it out, 150 00:09:28,680 --> 00:09:32,360 decelerate all part of the process. 151 00:09:33,280 --> 00:09:37,640 Let that oxygen come back in. Again, that shouldn't have been 152 00:09:37,640 --> 00:09:39,760 too difficult. It's more of just waking the 153 00:09:39,760 --> 00:09:44,480 body up, letting it go, firing up all its systems. 154 00:09:45,520 --> 00:09:49,640 The last thing I want you to do is hurting, getting an Achilles 155 00:09:49,640 --> 00:09:53,160 issue and ankle issue, hamstring issue. 156 00:09:53,160 --> 00:09:55,480 Brave. So that is why we warm up. 157 00:09:57,880 --> 00:10:04,520 That is why we fuel our runs and that is why we love running 158 00:10:04,520 --> 00:10:07,680 workouts, right? Always getting, always bringing 159 00:10:07,680 --> 00:10:14,440 you something again. Today we are focusing on that 160 00:10:14,440 --> 00:10:19,320 high end aerobic strength, that fast twitch neuromuscular work. 161 00:10:19,960 --> 00:10:22,960 These striders are great for waking up the neuromuscular 162 00:10:22,960 --> 00:10:29,760 system. In fact, we're going to do one 163 00:10:29,800 --> 00:10:32,480 more, one more, and this is just a. 164 00:10:32,480 --> 00:10:36,160 Little dose of what that those. Breakaway sessions are going to 165 00:10:36,160 --> 00:10:39,840 be except a lot more. A lot more. 166 00:10:39,840 --> 00:10:41,480 We're actually going to Sprint today. 167 00:10:42,240 --> 00:10:46,960 All right, in 321, let's go. Last 15 seconds. 168 00:10:46,960 --> 00:10:48,840 Strider, pick it up. Drive, drive, drive, drive, 169 00:10:48,840 --> 00:10:51,920 drive Dr. Accelerate, accelerate, accelerate. 170 00:10:52,280 --> 00:10:55,400 Make it look easy. Don't be too bouncy, right? 171 00:10:55,640 --> 00:10:59,080 Imagine that ceiling. But we're relaxed. 172 00:10:59,120 --> 00:11:03,160 We're tall. We're efficient for three, two 173 00:11:03,520 --> 00:11:06,080 and one. Back it off, you guys. 174 00:11:06,200 --> 00:11:08,200 All right. I'm going to give you about a 175 00:11:08,200 --> 00:11:11,600 minute here. Get your life together, get some 176 00:11:11,680 --> 00:11:13,520 water. Stay in that easy. 177 00:11:13,520 --> 00:11:16,040 Jog. Cut if you want to walk. 178 00:11:16,040 --> 00:11:19,600 If you want to stretch anything else out, now is your time. 179 00:11:19,600 --> 00:11:22,680 Keep it dynamic. Though, OK, coming up on deck, 180 00:11:22,680 --> 00:11:26,480 we have again, I'm going to repeat this 90 seconds at 181 00:11:26,480 --> 00:11:29,880 threshold. OK, I'll get you to that. 182 00:11:29,880 --> 00:11:32,800 Threshold feeling, but we are in like a good hard run. 183 00:11:33,000 --> 00:11:37,360 Pace that you just, you can talk, but you don't want to. 184 00:11:38,320 --> 00:11:41,360 From there, I'm going to have you Sprint as hard as you can, 185 00:11:41,360 --> 00:11:43,240 like you're trying to. You're finishing your race for 186 00:11:43,240 --> 00:11:45,120 30 seconds and then we're going to walk. 187 00:11:45,520 --> 00:11:51,800 OK, That's all you need to think about because in 15 seconds we 188 00:11:51,800 --> 00:11:59,760 are taking off. My stopwatch ready so like. 189 00:11:59,760 --> 00:12:05,000 You don't have to. Look down in 321, let's go 90 190 00:12:05,000 --> 00:12:07,160 seconds on the clock. Let's get to threshold. 191 00:12:07,440 --> 00:12:12,240 Let's get to that. Just maybe just slightly below 192 00:12:12,240 --> 00:12:19,560 threshold. We are still aerobic find. 193 00:12:19,800 --> 00:12:23,160 I call it your steady red line, your control. 194 00:12:23,240 --> 00:12:26,400 But you are working. Again, this is our very first 195 00:12:26,400 --> 00:12:31,320 interval set, so you're still feeling pretty fresh, but this 196 00:12:31,320 --> 00:12:38,520 is hard. This is uncomfortable with just 197 00:12:38,520 --> 00:12:44,440 over that 32nd mark. Keep breathing. 198 00:12:46,600 --> 00:12:49,520 Let your breath settle in. Find your stride, find your 199 00:12:49,520 --> 00:12:54,640 rhythm. Come on. 200 00:12:55,200 --> 00:12:58,440 Greasing the wheels for speed again. 201 00:12:58,520 --> 00:13:01,000 Threshold. It's that pace where breathing 202 00:13:01,000 --> 00:13:03,440 gets quicker. Your mouth is open but you are 203 00:13:03,440 --> 00:13:05,600 still in control. It's the edge. 204 00:13:05,880 --> 00:13:09,200 Comfortably hard. You can say a sentence, but 205 00:13:09,200 --> 00:13:11,360 you'd rather not. OK, settle in. 206 00:13:12,160 --> 00:13:14,440 This is where we this is where our fitness builds. 207 00:13:15,160 --> 00:13:18,120 Keep your form steady, your mind focused. 208 00:13:18,520 --> 00:13:22,920 Smooth is strong. Breathe. 209 00:13:25,080 --> 00:13:27,080 In 10 seconds. We are going to break away. 210 00:13:27,280 --> 00:13:29,480 We're going to accelerate as hard as we can. 211 00:13:29,800 --> 00:13:33,120 This is a fast effort for just 30 seconds and then we're going 212 00:13:33,120 --> 00:13:36,160 to walk 321. Let's go. 213 00:13:36,160 --> 00:13:40,160 Break away. Get fast, get powerful again. 214 00:13:40,240 --> 00:13:44,040 Your final 200 meters in a race or or. 215 00:13:44,240 --> 00:13:45,520 A. Surge like you're trying to get 216 00:13:45,520 --> 00:13:48,480 in front of somebody. You're not sprinting wildly. 217 00:13:48,480 --> 00:13:50,360 You're in control. Crisp. 218 00:13:50,560 --> 00:13:54,400 Intentional. Quick feet, strong arms. 219 00:13:54,400 --> 00:13:58,480 Stay tall. This is sharp, not sloppy. 220 00:13:58,480 --> 00:14:04,920 For 54321. Good job, walk it out. 221 00:14:04,920 --> 00:14:06,600 You need. To walk right now, catch your 222 00:14:06,600 --> 00:14:09,120 breath, keep moving. Check your heart rate. 223 00:14:11,040 --> 00:14:12,960 Check your heart rate. It's probably going up right 224 00:14:12,960 --> 00:14:14,480 now. Still, that's OK. 225 00:14:15,360 --> 00:14:19,720 It's intentional. Let's see how long it takes it 226 00:14:19,720 --> 00:14:24,280 for it to start to come down. Focus on your breath. 227 00:14:24,320 --> 00:14:26,800 Focus on your breathing. Focusing on staying calm. 228 00:14:26,800 --> 00:14:30,040 All right, you guys, I know you're not recovered, but in 229 00:14:30,040 --> 00:14:36,560 five seconds, we're going back to that breakaway pace in 4321. 230 00:14:36,600 --> 00:14:39,080 Breakaway 30 seconds here. We're surging. 231 00:14:39,640 --> 00:14:43,440 I want you to aim to match or slightly beat your previous 232 00:14:43,440 --> 00:14:44,520 turnover. Come on. 233 00:14:44,880 --> 00:14:46,720 Eyes on the prize. Eyes forward. 234 00:14:46,800 --> 00:14:48,880 Arms are driving legs. Are. 235 00:14:48,920 --> 00:14:51,920 Snapping off the ground. This is about. 236 00:14:51,920 --> 00:14:55,520 Coordination and confidence own your effort and know you can do 237 00:14:55,520 --> 00:14:57,720 this you're. So close all the way through. 238 00:14:57,720 --> 00:14:59,240 All the way through. Keep it going. 239 00:14:59,240 --> 00:15:09,160 Tuck those hips under for 4321. Pull back, walk or jog. 45 240 00:15:09,160 --> 00:15:13,680 seconds. OK, we got two more surges. 241 00:15:15,760 --> 00:15:17,120 OK, again, check your heart rate. 242 00:15:17,560 --> 00:15:20,880 Where is it at? I just want it. 243 00:15:21,000 --> 00:15:24,600 Coming down, it's likely not going to come all the way down 244 00:15:24,600 --> 00:15:25,560 and maybe. It is. 245 00:15:25,680 --> 00:15:30,160 Maybe it isn't. OK, we're 20. 246 00:15:30,160 --> 00:15:36,520 We're about that at that halfway point before we take it away 247 00:15:36,520 --> 00:15:39,040 again. For 30 seconds. 248 00:15:42,440 --> 00:15:44,440 In through the nose, out through the mouth. 249 00:15:45,280 --> 00:15:47,480 In through the nose, out through the mouth. 250 00:15:47,880 --> 00:15:54,160 Calm your breath. We take off in 5, 432130 251 00:15:54,160 --> 00:15:56,280 seconds. Let's go, let's work. 252 00:15:56,520 --> 00:16:02,040 Drive, turn it over, Zone 5. Get ahead, finish strong work. 253 00:16:02,520 --> 00:16:04,720 Don't think about what's next. Just focus on this. 254 00:16:04,720 --> 00:16:08,040 Interval right here. Come on, come on, come on, come 255 00:16:08,040 --> 00:16:08,640 on, come on. We're. 256 00:16:08,640 --> 00:16:10,320 Halfway through it. All the way. 257 00:16:10,320 --> 00:16:12,160 Keep going, keep going, keep going. 258 00:16:12,400 --> 00:16:14,680 You are strong. Make it look easy. 259 00:16:14,880 --> 00:16:16,760 Open that mouth. Engage your. 260 00:16:16,760 --> 00:16:25,320 Core big arms drive it back for. 432145 seconds recover. 261 00:16:25,880 --> 00:16:32,000 OK, check your heart rate. Let me know once it starts going 262 00:16:32,000 --> 00:16:34,160 down. OK, find calm. 263 00:16:35,600 --> 00:16:39,360 So what is HRR or heart rate recovery? 264 00:16:39,600 --> 00:16:43,720 It's the drop in heart rate within one to two minutes after 265 00:16:44,560 --> 00:16:47,040 this high interval exercise, right? 266 00:16:49,440 --> 00:16:53,440 So a. Faster recovery heart rate is 267 00:16:53,440 --> 00:16:59,760 strongly associated with better cardiovascular fitness, stronger 268 00:17:00,040 --> 00:17:03,360 parasympathetic nervous system. Think rest in recovery. 269 00:17:03,640 --> 00:17:07,960 You guys in five seconds were taken off for a final 32nd 270 00:17:08,040 --> 00:17:10,560 effort. OK. 3. 2. 271 00:17:11,119 --> 00:17:14,400 One begin, 30 seconds, this is it. 272 00:17:14,599 --> 00:17:17,160 You're going to get a 45 second recovery and then we're going 273 00:17:17,160 --> 00:17:19,960 back to that 2 minute threshold work. 274 00:17:20,359 --> 00:17:22,440 This is fast. This is. 275 00:17:23,520 --> 00:17:25,040 Just don't be. Sloppy on me you guys. 276 00:17:25,040 --> 00:17:27,400 Confidence, Confidence. Confidence. 277 00:17:27,400 --> 00:17:30,000 You are strong, you are capable. Dig deep. 278 00:17:31,960 --> 00:17:35,200 This is hard, but you can do hard things. 279 00:17:35,200 --> 00:17:38,680 Keep driving, keep breathing. All the way through. 280 00:17:38,680 --> 00:17:44,960 For 4/3. 2. One walk, jog, 45 seconds. 281 00:17:49,560 --> 00:17:51,560 OK, Come on. Check your heart rate. 282 00:17:52,640 --> 00:17:55,040 In through the nose. Out through the mouth. 283 00:17:56,000 --> 00:17:59,640 In through the nose, Out through the mouth. 284 00:18:00,040 --> 00:18:05,480 OK, My goal for you is in. 30 seconds is your heart rate 285 00:18:05,480 --> 00:18:09,360 starting to settle. If it stays high or you're 286 00:18:09,360 --> 00:18:12,720 gasping, you may be redlining too soon. 287 00:18:12,920 --> 00:18:16,120 So let's just smooth out that top end effort. 288 00:18:16,920 --> 00:18:19,680 Again, we're doing 2 rounds of this, so we're going to get a 289 00:18:19,680 --> 00:18:25,240 chance. To do it again, OK, keep 290 00:18:25,240 --> 00:18:26,400 breathing. All right. 291 00:18:26,400 --> 00:18:29,920 In five seconds we go back to that threshold, that threshold 292 00:18:30,040 --> 00:18:34,160 effort that we did 3/2. One, you're in it. 293 00:18:34,400 --> 00:18:36,120 Threshold, so you're back into that. 294 00:18:36,760 --> 00:18:43,200 Hard run effort, comfortably uncomfortable, maybe a little. 295 00:18:43,200 --> 00:18:45,720 Bit faster, maybe a? Little bit slower, I know those. 296 00:18:45,720 --> 00:18:47,080 Legs are like. Trashed. 297 00:18:52,160 --> 00:18:53,120 There you go. If you. 298 00:18:53,120 --> 00:18:55,440 Do know your zone for heart rate? 299 00:18:55,680 --> 00:18:58,960 Feel free to check it, get in line with it, get comfortable. 300 00:18:58,960 --> 00:19:00,440 We're going to be here for 2 minutes. 301 00:19:00,440 --> 00:19:07,120 We are 25 seconds in. So what's so awesome about one 302 00:19:07,120 --> 00:19:12,480 staying consistent and running? But when your fitness improves, 303 00:19:13,080 --> 00:19:16,360 your heart doesn't just work better during the effort, it 304 00:19:16,360 --> 00:19:18,680 actually quiets down faster afterwards. 305 00:19:19,800 --> 00:19:23,040 So we want to train that fast rebound. 306 00:19:25,640 --> 00:19:32,880 I hope that kind of makes sense. Nice work you guys. 307 00:19:32,880 --> 00:19:35,640 We are already one minute into this threshold effort. 308 00:19:35,640 --> 00:19:38,560 We have. One minute to go and then and 309 00:19:38,560 --> 00:19:41,640 then we have a 5 minute recovery. 310 00:19:41,720 --> 00:19:45,520 OK, well, we can. Walk the first minute, but I 311 00:19:45,520 --> 00:19:48,800 ideally want you into a nice easy jog. 312 00:19:48,800 --> 00:19:54,280 Just like we. Were in our warm up but I want 313 00:19:54,280 --> 00:19:56,320 you to think of. Your heart rate like a mirror. 314 00:19:57,080 --> 00:19:59,840 Think your pace shows you what you can do. 315 00:20:00,360 --> 00:20:04,400 But your recovery rate shows you how well you're handling it. 316 00:20:04,400 --> 00:20:08,600 Nice to meet you. So I, I mean, I have vivid 317 00:20:08,640 --> 00:20:12,520 memories of just once my heart rate got up, it just didn't come 318 00:20:12,520 --> 00:20:14,280 back down. I was screwed. 319 00:20:14,480 --> 00:20:18,240 I was just burning matches and burning matches and wondering 320 00:20:18,240 --> 00:20:23,120 why running was so hard. But the more I showed up, the 321 00:20:23,120 --> 00:20:27,520 more I was consistent, the more I ran easy and played around in 322 00:20:27,520 --> 00:20:30,040 different paces doing these hard intervals. 323 00:20:31,320 --> 00:20:38,160 I noticed my heart rate was showing the effort again, I was 324 00:20:38,160 --> 00:20:41,440 seeing my fitness improving. I was I was noticing that I was 325 00:20:41,440 --> 00:20:45,080 having to run faster to keep keep hitting these same heart 326 00:20:45,080 --> 00:20:51,320 rates in through the nose out to the mouth, you guys in three. 2. 327 00:20:51,720 --> 00:20:54,720 One all right, 5 minutes on the clock. 328 00:20:54,840 --> 00:20:56,880 Incredible. Incredible. 329 00:20:58,120 --> 00:21:03,800 Freaking incredible. OK, take that in. 330 00:21:03,800 --> 00:21:07,280 Grab some water. How are we doing? 331 00:21:09,840 --> 00:21:11,960 Not too shabby. You got this. 332 00:21:12,080 --> 00:21:16,560 You got this. We are 20 minutes into this 333 00:21:16,560 --> 00:21:21,360 effort, into this workout. Maybe this is your chance. 334 00:21:21,360 --> 00:21:24,000 If you want, we'll we'll finish out this 5 minutes and then if 335 00:21:24,000 --> 00:21:26,320 you are doing it out and back, I'll say go ahead and turn 336 00:21:26,320 --> 00:21:30,920 around and then let's head home. But wow. 337 00:21:31,240 --> 00:21:33,640 I'm as I'm coaching this, I'm imagining. 338 00:21:33,920 --> 00:21:36,240 Like how this? Is going to feel when I do this 339 00:21:36,640 --> 00:21:42,840 in real life again because I this is this was not my design 340 00:21:42,840 --> 00:21:48,360 to work out and I don't think I want to do this on my own like I 341 00:21:48,520 --> 00:21:52,960 I'm going to actually listen to my own self voice coach me 342 00:21:52,960 --> 00:21:56,160 through this and I'll report. Back SO. 343 00:21:57,920 --> 00:22:01,880 One of the one ways we can do it, which is great about these 344 00:22:01,880 --> 00:22:05,800 workouts, is we can redo them over and over and sometimes 345 00:22:05,800 --> 00:22:09,320 simply just running further. We'll. 346 00:22:09,320 --> 00:22:16,600 Tell you if you've gotten faster, right or improved but 347 00:22:16,640 --> 00:22:22,240 being able to maybe successfully run all. 30 seconds of those 348 00:22:22,240 --> 00:22:23,720 spring. Efforts or. 349 00:22:24,440 --> 00:22:29,680 Was your two-minute threshold same pace as your 92nd threshold 350 00:22:29,680 --> 00:22:35,920 that we did in the beginning? Maybe, maybe as I'm like looking 351 00:22:35,920 --> 00:22:37,720 at this. Did you go too? 352 00:22:37,720 --> 00:22:40,240 Hot on that first 92nd threshold. 353 00:22:41,440 --> 00:22:45,000 Did you or were you were? You needed to be and you just 354 00:22:45,000 --> 00:22:49,480 couldn't hold on for that two-minute 1 because those were 355 00:22:49,480 --> 00:22:55,200 some doozy of a Sprint efforts and I did not give you a lot of 356 00:22:55,200 --> 00:22:57,880 recovery. I gave you enough recovery, but 357 00:22:57,880 --> 00:23:00,920 I. But it it cooked dinner, right? 358 00:23:01,040 --> 00:23:03,680 And that's exactly what was the purpose of this workout. 359 00:23:04,800 --> 00:23:07,240 So you are exactly where you need to be. 360 00:23:07,600 --> 00:23:11,080 Guys, just keep. Hydrating, keep calming your 361 00:23:11,080 --> 00:23:12,640 breath, keep focusing on your heart rate. 362 00:23:12,640 --> 00:23:16,080 Check it right now where you at. Be back at that baseline. 363 00:23:19,640 --> 00:23:23,240 This is usually. This is when it's like easy to 364 00:23:23,240 --> 00:23:25,560 run easy, right? When I tell you guys to run easy 365 00:23:25,560 --> 00:23:27,240 and you guys want to like. To go faster. 366 00:23:27,880 --> 00:23:31,840 All my athletes, even I'm guilty of it because I know I have this 367 00:23:31,840 --> 00:23:36,040 much on the time and I just want to get the best bang for my 368 00:23:36,040 --> 00:23:38,280 buck. So I'll run a little bit faster 369 00:23:38,440 --> 00:23:42,720 because I why not? But now you're like, I'm going 370 00:23:42,720 --> 00:23:48,200 to run truly run easy because one, I know it's coming and two, 371 00:23:48,200 --> 00:23:53,080 I am, I'm fatigued, right? So when I say run. 372 00:23:53,080 --> 00:23:57,240 Easy this is This is a good. Time to run easy. 373 00:23:57,240 --> 00:24:01,800 But I also. Don't want you running sloppy, 374 00:24:02,360 --> 00:24:07,360 so again, relax the shoulders, wiggle the fingers, wiggle the 375 00:24:07,360 --> 00:24:13,200 toes, relax your jaw, relax your face, smile. 376 00:24:14,000 --> 00:24:15,960 Make it look like you're having fun out there. 377 00:24:16,760 --> 00:24:22,800 Because you are, yes you are a rock star. 378 00:24:23,880 --> 00:24:29,040 You guys already we are 3 1/2 minutes in to this five minute 379 00:24:29,120 --> 00:24:33,400 recovery. Get your mind right. 380 00:24:34,200 --> 00:24:40,080 I want you to use what you learned in our first round and 381 00:24:40,120 --> 00:24:43,080 do better. Your body knows what to do now. 382 00:24:45,440 --> 00:24:47,800 You might need to tell those legs to shut up a lot. 383 00:24:49,600 --> 00:24:53,600 How can you do better? OK, want you to show up. 384 00:24:54,840 --> 00:24:58,080 Maybe you didn't show up as well for that last that first round. 385 00:24:59,280 --> 00:25:04,400 Maybe you got faster again. This. 386 00:25:04,640 --> 00:25:11,440 We're working on those gears, Turnover speed, Sprint, power 387 00:25:11,520 --> 00:25:15,120 strength. If you want to race well, you 388 00:25:15,120 --> 00:25:23,520 need to recover better, yes. Those little breakaways, if 389 00:25:23,520 --> 00:25:27,000 they're very similar to the stride, again, they're short 390 00:25:27,000 --> 00:25:29,680 surges. This time we're really jumping 391 00:25:29,680 --> 00:25:33,600 right into it versus accelerating and actually really 392 00:25:33,600 --> 00:25:36,360 do kind of want those. They want that, like kind of. 393 00:25:36,360 --> 00:25:42,960 Sprint turnover where threshold? We it's that pace that we can. 394 00:25:43,080 --> 00:25:46,640 Keep working and training in. It just doesn't feel great, 395 00:25:46,640 --> 00:25:51,200 right? It's not just about going long 396 00:25:51,200 --> 00:25:55,120 and slow all the time. Trust that your fitness is 397 00:25:55,120 --> 00:25:57,600 building. Even when it feels hard. 398 00:25:58,080 --> 00:26:00,680 All right, you guys. And just like that, we're taking 399 00:26:00,680 --> 00:26:08,000 off into threshold pace in 5-4. 3/2. 400 00:26:08,680 --> 00:26:12,160 One, we are here for 90. Seconds. 401 00:26:13,240 --> 00:26:15,520 Turn those legs over and make it look easy. 402 00:26:15,520 --> 00:26:21,960 Let's get into that run. That zone for still aerobic just 403 00:26:21,960 --> 00:26:29,440 under threshold, saving a little bit of energy so we can surge 404 00:26:29,480 --> 00:26:33,400 again. If you forgot, we got this 92nd 405 00:26:33,400 --> 00:26:39,160 threshold and we're going to go right into a 32nd Sprint surge, 406 00:26:40,800 --> 00:26:44,600 then we're going to walk for 30 seconds, and then we finish with 407 00:26:44,600 --> 00:26:51,400 three 32nd breakaways with 45 seconds recoveries and a 408 00:26:51,400 --> 00:26:56,840 two-minute threshold run. Before we cool it down, review 409 00:26:57,360 --> 00:27:00,440 we are just. Over that halfway mark, hanging 410 00:27:00,440 --> 00:27:04,960 out at threshold. Uncomfortable but doable. 411 00:27:06,320 --> 00:27:16,000 Still aerobic, into the nose, out of the mouth. 412 00:27:21,360 --> 00:27:24,000 So what is a good heart rate recovery? 413 00:27:24,160 --> 00:27:28,800 So after a hard 32nd surge, which we're getting ready to do 414 00:27:29,400 --> 00:27:32,320 in 10 seconds, here's what we're going to look for. 415 00:27:32,320 --> 00:27:39,000 Granted, we're only recovering for 30 seconds, but in 321, 416 00:27:39,000 --> 00:27:42,280 surge ahead. Get ahead, get fast, get spicy. 417 00:27:43,360 --> 00:27:45,760 Let's work. Come on, come on, come on, come 418 00:27:45,760 --> 00:27:49,480 on. Light, tall and relaxed though 419 00:27:49,640 --> 00:27:52,160 driving those knees, landing underneath those hips. 420 00:27:52,160 --> 00:27:59,200 Your core is engaged. 15 seconds to go all the way through, all 421 00:27:59,200 --> 00:28:01,240 the way through. You get to walk after this. 422 00:28:01,240 --> 00:28:06,240 Come on, why not? A little bit harder for 5/4. 3. 423 00:28:06,800 --> 00:28:09,600 2. One walketh off. 424 00:28:09,880 --> 00:28:13,320 OK. So a one minute drop. 12. 425 00:28:16,160 --> 00:28:18,280 Again, we're only. Your heart rate. 426 00:28:18,560 --> 00:28:20,200 Don't even pay attention to your heart right now. 427 00:28:20,200 --> 00:28:27,120 Right now, just focus on recovering, OK, now can you do 428 00:28:27,120 --> 00:28:28,320 it again? Three more times. 429 00:28:28,680 --> 00:28:39,080 That's it, three more times and then you're done in 54321. 430 00:28:39,080 --> 00:28:43,120 Breakaway, surge, Sprint. Whatever you want to do. 431 00:28:43,120 --> 00:28:49,200 Run fast, be strong, be. Mighty be great. 432 00:28:50,760 --> 00:28:52,000 Drive, Drive, Drive, Drive, drive. 433 00:28:52,160 --> 00:28:55,720 We have a 40. 5 second recovery on deck in 15 seconds. 434 00:28:55,800 --> 00:28:58,880 Go go, go, go, go. Push, push, push, push, push. 435 00:28:59,800 --> 00:29:11,400 Strong, tall, light, relaxed, powerful for 4321 walk, recovery 436 00:29:11,440 --> 00:29:14,280 jog, however. You need to recover for 45 437 00:29:14,280 --> 00:29:23,200 seconds. Into the nose and through the 438 00:29:23,200 --> 00:29:24,920 mouth. Keep your head above your heart. 439 00:29:24,960 --> 00:29:27,040 Keep your eyes open. Calm your breath. 440 00:29:36,760 --> 00:29:50,840 Into the nose, into the mouth. I want you to just focus on 441 00:29:50,840 --> 00:29:54,160 staying calm. Battle that heart rate. 442 00:29:56,800 --> 00:30:00,080 Try not to. Panic. 443 00:30:02,480 --> 00:30:07,760 Smooth out that top end effort all right we take off in three 444 00:30:08,160 --> 00:30:12,480 in two in one let's go 30 seconds drive drive, drive, 445 00:30:12,480 --> 00:30:15,920 drive, drive you are strong this is fast but. 446 00:30:15,920 --> 00:30:20,320 You are stronger, you are faster, you are powerful. 447 00:30:23,440 --> 00:30:28,400 Got this. Come on all the way through all 448 00:30:28,400 --> 00:30:32,520 the way through last 10 seconds strong, strong, strong, strong, 449 00:30:32,520 --> 00:30:45,640 strong fast for 5432145 seconds recovery, 2 down one to go this 450 00:30:45,640 --> 00:30:50,360 is it one more surge and then we go back to that threshold for 451 00:30:50,360 --> 00:30:52,800 two minutes and we. We. 452 00:30:52,960 --> 00:31:00,200 Go down, we recover. Once we get into that 2 minute 453 00:31:00,200 --> 00:31:03,480 threshold, we're really going to kind of lean into that heart 454 00:31:03,480 --> 00:31:10,320 rate recovery, see how well our fitness is. 455 00:31:15,040 --> 00:31:18,840 Let that expand your lungs, open up that rib cage, let that 456 00:31:18,840 --> 00:31:27,120 oxygen in you take off in 432. One, let's go surge fast. 457 00:31:27,280 --> 00:31:31,080 Breakaway get ahead. Come on all the way through this 458 00:31:31,080 --> 00:31:34,000 is it the? Finish line is right there. 459 00:31:35,360 --> 00:31:37,440 What are you made out of? Make it look easy. 460 00:31:37,440 --> 00:31:39,360 Make it. Look fast, make yourself 461 00:31:39,440 --> 00:31:45,080 stronger, dig deep. Last 10 seconds go. 462 00:31:45,080 --> 00:31:49,800 Go, go, go, go, go, go, go. Yes you can all the way through. 463 00:31:49,840 --> 00:31:54,560 Yes, you freaking can. You're doing it for 4/3. 2. 464 00:31:54,960 --> 00:32:00,720 One recovery, 45 seconds here. The head above the heart, I 465 00:32:00,720 --> 00:32:02,000 don't care. How you recover? 466 00:32:03,280 --> 00:32:06,080 I'm just imagining how you're feeling right now. 467 00:32:07,800 --> 00:32:10,000 You're on top of the mountain, you're on top of the world. 468 00:32:10,120 --> 00:32:14,360 The hardest work is done and over you not only did it once. 469 00:32:14,560 --> 00:32:19,160 You crushed it twice. You are doing. 470 00:32:19,160 --> 00:32:22,760 It have I told you yet that you can do hard things? 471 00:32:27,040 --> 00:32:29,960 All the way through enjoying this recovery, letting that 472 00:32:29,960 --> 00:32:42,120 heart rate come down. Relax, relax. 473 00:32:44,800 --> 00:32:49,320 So there's excellent science out there about how quickly your 474 00:32:49,320 --> 00:32:51,960 heart rate drops after a short, intense interval. 475 00:32:52,480 --> 00:32:57,000 That is a powerful marker of fitness, recovery capacity and 476 00:32:57,000 --> 00:33:01,400 even just overall health. So if you're finishing these 477 00:33:01,400 --> 00:33:09,560 surges and then your heart rate is just not coming down well. 478 00:33:10,160 --> 00:33:13,040 The good news is. We have. 479 00:33:13,320 --> 00:33:15,480 We have lots of. Room to improve and get better 480 00:33:15,680 --> 00:33:20,280 and get stronger. All right, we head back into our 481 00:33:20,280 --> 00:33:22,280 final 2 minute threshold. It's going to feel like the 482 00:33:22,280 --> 00:33:28,400 longest 2 minutes. Let's get there now in 321 final 483 00:33:28,400 --> 00:33:31,760 2 minutes. Back to that threshold, look at 484 00:33:31,760 --> 00:33:36,200 that pace, try to hone in on it, try to hold it, try to stay 485 00:33:36,200 --> 00:33:49,520 here, get comfortable here. Pending, there's obviously lots 486 00:33:49,520 --> 00:33:51,480 of variables that can affect our threshold. 487 00:33:51,760 --> 00:33:56,280 And this pace and this feeling. So let's just push through 488 00:33:56,280 --> 00:33:58,720 vibes, OK? Don't get so caught up in your 489 00:33:58,720 --> 00:34:00,880 pace and your heart rate and all this. 490 00:34:00,880 --> 00:34:04,440 Things and let's just. Play let's. 491 00:34:05,400 --> 00:34:09,239 Listen to our bodies. What I just. 492 00:34:09,239 --> 00:34:14,719 Put you through what we're. Going through was a doozy, Adam. 493 00:34:15,800 --> 00:34:22,199 Oh my goodness, I don't know if my athletes are going to love 494 00:34:22,199 --> 00:34:31,360 you or hate you again. I love hearing from our 495 00:34:31,360 --> 00:34:35,320 community. I'm always tailoring workouts to 496 00:34:35,320 --> 00:34:41,080 help you guys grow, to run strong, to stay consistent, to 497 00:34:41,080 --> 00:34:45,639 keep crushing, to keep testing. Different gears, different 498 00:34:45,639 --> 00:34:49,920 systems. Keep showing up for yourself. 499 00:34:50,000 --> 00:34:51,760 Hold on to this feeling, you guys. 500 00:34:51,760 --> 00:34:58,520 Less than 30 seconds to go. You can do this. 501 00:34:59,520 --> 00:35:01,640 Remind yourself that threshold pace. 502 00:35:01,640 --> 00:35:03,520 This is where breathing gets quicker. 503 00:35:03,520 --> 00:35:06,640 You're probably like, it's been quick this whole time, but you 504 00:35:06,640 --> 00:35:10,240 are still in control. OK, Don't be sloppy. 505 00:35:10,240 --> 00:35:13,160 Let's go back into that form. Landing underneath the hips, 506 00:35:14,120 --> 00:35:16,040 tucking those hips under, engaging your core. 507 00:35:16,040 --> 00:35:17,960 Relax. Your shoulders pulling away from 508 00:35:17,960 --> 00:35:19,640 your ears. Shame is neutral. 509 00:35:19,640 --> 00:35:28,120 You guys are looking ahead, make it look easy, stay steady, 510 00:35:30,360 --> 00:35:39,280 settle in final 321 and 5 minutes to recover. 511 00:35:39,280 --> 00:35:44,680 Easy jog, preferably OK. Not yet into that walk. 512 00:35:44,680 --> 00:35:46,880 If you need to walk maybe the first minute, I'll give you 513 00:35:46,880 --> 00:35:48,960 that. Let's try to jog out. 514 00:35:48,960 --> 00:35:54,480 Let's just we need to really flush out those legs, but. 515 00:35:54,520 --> 00:35:55,880 OK. Check your out rate. 516 00:35:57,920 --> 00:36:02,320 Check that out Rate. And let's see how quickly we can 517 00:36:02,320 --> 00:36:15,400 get it down, OK? So after like a hard 32nd surge, 518 00:36:15,400 --> 00:36:20,560 granted today I only gave you 45 seconds recovery, but in one 519 00:36:20,560 --> 00:36:27,080 minute a drop of 15 to 20 beats per minute means is a nice 520 00:36:27,200 --> 00:36:31,520 healthy training response. OK, 15 to 20 beats per minute. 521 00:36:32,000 --> 00:36:39,320 So if my heart rate after my my Sprint effort was like 185 and I 522 00:36:39,320 --> 00:36:46,080 got it down to 170 in a minute, that's pretty healthy. 523 00:36:46,080 --> 00:36:52,720 OK, If you can drop it over 30 beats per minute, that is an 524 00:36:53,240 --> 00:36:58,680 excellent recovery capacity. So if you're going 180. 57565 525 00:36:59,000 --> 00:37:04,320 down to 155, that is excellent, excellent. 526 00:37:04,320 --> 00:37:08,880 Excellent. OK, less than 12 beats per 527 00:37:08,880 --> 00:37:15,800 minute. OK, that so 185 down to 175 one 528 00:37:15,800 --> 00:37:24,040 76177. No. 757473 OK, that's potential 529 00:37:24,040 --> 00:37:27,520 sign of fatigue overtraining under recovered state. 530 00:37:27,800 --> 00:37:33,200 So that's little, you know, that's where heart rate can 531 00:37:33,200 --> 00:37:40,720 become science education, right? Internal response. 532 00:37:41,760 --> 00:37:44,280 Just because we can doesn't mean necessarily that we. 533 00:37:44,400 --> 00:37:54,040 Should So how quickly is your heart rate settling? 534 00:37:55,400 --> 00:37:58,680 Stays high and you're gasping and you're like, you just maybe 535 00:37:58,680 --> 00:38:02,480 you went out a little too hot, OK, And now you're paying the 536 00:38:02,480 --> 00:38:07,840 price. Yes, yes, yes. 537 00:38:08,480 --> 00:38:13,120 All right, enough about science and workouts. 538 00:38:13,960 --> 00:38:15,560 This is the. Part you stayed for right the 539 00:38:15,560 --> 00:38:21,720 life updates. No, I have been watching the 540 00:38:21,720 --> 00:38:23,720 Tour de France. I don't know if anyone else out 541 00:38:23,720 --> 00:38:28,320 there is. It's been a nice fun month of 542 00:38:28,760 --> 00:38:33,360 just endurance athletes. The western states happened, 543 00:38:34,440 --> 00:38:38,200 faith tried to break 4 minutes. That was incredible. 544 00:38:38,400 --> 00:38:42,840 And now the tour is on. If any of you guys, I don't know 545 00:38:42,840 --> 00:38:46,760 if you know I I teach a live cycling class once a week, but 546 00:38:47,560 --> 00:38:49,840 cycling is especially mountain biking. 547 00:38:50,120 --> 00:38:56,520 Racing is how I initially got into endurance sport, so I I 548 00:38:56,520 --> 00:38:58,000 used to race mountain bikes. I. 549 00:38:58,000 --> 00:38:59,880 Still, I still do every now and again. 550 00:39:01,560 --> 00:39:03,920 Right now it's just been a lot more running focused and then I 551 00:39:03,920 --> 00:39:08,920 got into triathlon so I'm still and do coach still many 552 00:39:08,920 --> 00:39:13,200 triathletes and but running right now is kind of my baby. 553 00:39:13,640 --> 00:39:17,280 It is definitely the easiest. To coach for a podcast. 554 00:39:17,280 --> 00:39:18,760 Right. It can't quite get in your ear 555 00:39:18,760 --> 00:39:22,880 for a swim or it's a little dangerous. 556 00:39:22,920 --> 00:39:30,200 And I'm on a bike to be running or biking with coach or music in 557 00:39:30,200 --> 00:39:31,640 here, right? You don't want to be doing that. 558 00:39:31,640 --> 00:39:34,840 No. All right, from here, you guys, 559 00:39:34,840 --> 00:39:38,360 you're welcome to either stay in your easy jog for another minute 560 00:39:38,800 --> 00:39:41,160 or feel free to bring it down and walk it out. 561 00:39:44,120 --> 00:39:47,960 Look at that going on approaching that 40 minute mark. 562 00:39:48,760 --> 00:39:51,480 You guys crushed it. You're incredible. 563 00:39:56,560 --> 00:40:04,160 So, yeah, I just love to learn and nerd out and there's so much 564 00:40:04,160 --> 00:40:12,040 science on heart rate training, heart rate recovery, maximum 565 00:40:12,040 --> 00:40:14,120 heart rate. And that's that's the one issue 566 00:40:14,120 --> 00:40:16,360 though, is that I can't just say be at this rate, right? 567 00:40:17,720 --> 00:40:20,800 I have an athlete and I've talked about him plenty of Times 568 00:40:20,800 --> 00:40:24,640 Now, but he's 67 years old training for a marathon. 569 00:40:25,040 --> 00:40:27,160 OK, Obviously we are working on that. 570 00:40:27,600 --> 00:40:31,120 Distance that you know versus speed, but. 571 00:40:31,120 --> 00:40:36,120 When I see his heart rate at his paces, I'm like, yeah. 572 00:40:37,040 --> 00:40:40,640 Very different than what I am. At right, so some of you guys 573 00:40:40,640 --> 00:40:45,800 when I was giving the example of a 185 heart rate for me, my 574 00:40:45,800 --> 00:40:50,000 maximum heart rate Max is right around I've I've gotten into 575 00:40:50,000 --> 00:40:53,200 like 190. Some of you guys probably like 576 00:40:53,200 --> 00:40:56,480 I've never gone over 170. OK, so. 577 00:40:57,160 --> 00:41:00,160 Very relative I run heart rate and very individual. 578 00:41:00,480 --> 00:41:03,600 But the more you know about yourself, the more you can 579 00:41:03,600 --> 00:41:05,880 improve on yourself, right? What is your? 580 00:41:05,880 --> 00:41:09,640 Resting heart rate, that says a lot about your fitness as well. 581 00:41:09,640 --> 00:41:13,400 I'm not going to get too into the nitty gritty's about that. 582 00:41:13,400 --> 00:41:17,680 I'll say it for another day, another workout, but I hope that 583 00:41:17,680 --> 00:41:22,120 heart right now is definitely back down, back to baseline. 584 00:41:22,360 --> 00:41:27,680 The oxygen is back in the brain. And let's take this next couple 585 00:41:27,680 --> 00:41:30,440 minutes here too. If you're not already in a walk, 586 00:41:30,440 --> 00:41:35,880 let's walk it out and let's actually stretch. 587 00:41:35,960 --> 00:41:37,840 OK? This is our time to static 588 00:41:37,840 --> 00:41:39,680 stretch. So hold some of those stretches 589 00:41:39,680 --> 00:41:42,360 a little bit longer. Maybe you take a seat. 590 00:41:42,360 --> 00:41:44,440 Make again, keep that head above the heart still. 591 00:41:44,880 --> 00:41:47,200 Heart rate is probably still up there. 592 00:41:49,120 --> 00:41:51,680 One of the things I really like to do lately, especially in the 593 00:41:51,680 --> 00:41:56,440 summer, is take my shoes off, take my socks off and just 594 00:41:56,440 --> 00:41:58,680 ground to myself, right? Like just get in the. 595 00:41:58,680 --> 00:42:02,360 Grass or if you're near a beach, get in the sand, get in the dirt 596 00:42:03,000 --> 00:42:08,520 and just be with earth. OK, jump in the pool, jump in 597 00:42:08,520 --> 00:42:11,600 the lake, whatever you got to do, cool yourself off. 598 00:42:12,120 --> 00:42:18,160 Make sure you're replacing those liquids, kind of getting those 599 00:42:18,160 --> 00:42:22,280 electrolytes in definitely. If it is hot and humid, we 600 00:42:22,280 --> 00:42:25,720 talked about that last week, but getting out when the 601 00:42:25,720 --> 00:42:29,320 temperatures are cooler, being smart, all right, This is not 602 00:42:29,320 --> 00:42:32,040 something you should be doing in 95° heat. 603 00:42:34,680 --> 00:42:40,440 Or just just be smart. OK, OK, this again as you can 604 00:42:40,440 --> 00:42:46,480 see is it would be another. Harder to do on a treadmill, but 605 00:42:46,480 --> 00:42:50,880 definitely still doable simply because treadmills it's hard to 606 00:42:51,480 --> 00:42:54,640 by the time you treadmill gets to that speed for 30 seconds, 607 00:42:55,200 --> 00:42:59,080 it's already time to walk and then you lose that recovery, you 608 00:42:59,080 --> 00:43:00,800 know what I'm saying? But when you're at a threshold 609 00:43:00,800 --> 00:43:02,840 going from. Threshold to a breakaway pace. 610 00:43:03,040 --> 00:43:04,560 It's very doable. So. 611 00:43:06,120 --> 00:43:09,200 But I'd rather you guys be safe. And you know, be on treadmill 612 00:43:09,200 --> 00:43:14,000 and be nice and AC fans blowing on you fuel. 613 00:43:14,000 --> 00:43:16,240 Right at your. Hands without having to hold it 614 00:43:16,240 --> 00:43:19,880 right. Sometimes that's it's just about 615 00:43:19,880 --> 00:43:25,720 being smarter and more efficient and not feeling. 616 00:43:26,400 --> 00:43:28,920 Guilty over it or? Having like, oh, I didn't 617 00:43:28,920 --> 00:43:31,080 actually work out as hard. I should have done this outside. 618 00:43:31,640 --> 00:43:35,480 So none of that, none of that. You guys are incredible. 619 00:43:39,200 --> 00:43:41,720 Anything you come to this podcast to be just told how 620 00:43:41,720 --> 00:43:43,440 amazing you are? Great. 621 00:43:50,360 --> 00:43:53,120 Yes. Go side to side, really get into 622 00:43:54,160 --> 00:44:01,000 whatever feels tight for you. And I did hope, I just kind of 623 00:44:01,000 --> 00:44:03,000 hope you learned something new about yourself. 624 00:44:04,320 --> 00:44:06,200 Maybe you were just a little bit more adapt. 625 00:44:06,360 --> 00:44:10,480 To what your heart rate response is to these efforts. 626 00:44:11,640 --> 00:44:13,720 Again, I want to thank Adam Kaufman. 627 00:44:14,120 --> 00:44:19,080 For suggesting this fire workout if you've got a good. 628 00:44:19,080 --> 00:44:22,800 Session idea, a workout or something you're training for? 629 00:44:22,800 --> 00:44:27,480 Shoot me Adm on Instagram at running workouts or leave a 630 00:44:27,480 --> 00:44:32,040 review or a comment. I love hearing from you guys. 631 00:44:33,800 --> 00:44:39,280 Until next time, run strong, stay consistent, and I will see 632 00:44:39,280 --> 00:44:41,840 you for our next run. Take care of you guys. 633 00:44:44,920 --> 00:44:57,160 Those who came before me, passed unto the nation will turn say 634 00:45:02,660 --> 00:45:06,740 what I need to say, when I'm quite sure what you'll tell. 635 00:45:36,720 --> 00:45:36,840 Yeah.