Welcome back to Running Workouts.
I'm your coach. Alicia Phillips episode #45 Oh
my goodness, we're getting closer to that number 50.
We have a 10 minute warm up on deck with some striders.
Today was inspired by one of our community athletes.
Shout out to Adam Kaufman who suggested this incredible
workout. So if you hate it.
I want you to. I want you to.
Reach out to Adam. If you loved it, reach out to
Adam. No, today's a fun one.
I am actually. I have not done this workout.
I'm going to coach it and then my husband's going to put the
music to it and then I am going to do the.
Workout. I'll post about it so we're
going to get to experience this. Together, this session blends
aerobic threshold work with some nice short, powerful breakaway
efforts. We're really sharpening our top
end speed and stamina. We're going to go through this
main set twice, so make sure you're.
Smart with your pacing. Get ready to feel.
Strong and quick and efficient. I highly recommend this on a
nice flat terrain. If you have any hills in your
route, maybe avoid them. This is also I highly recommend
you try it on the treadmill. This one will force you to hold
those paces and push those buttons, so leaving you some
options and as always makes you listen to your body.
Adapt as needed. Let's get started. 10 minutes on
the clock got you. So we are now at least in a jog,
warming up the body feeling good, feeling great on my my
overnight oats that I had this morning for breakfast.
The cap. There's always these really fun
inspirational quotes are saying and this morning was you are
what you do on repeat. And I thought that really it
made sense for today because again we are going to do a.
Repeat. So we are.
Going to suffer for about 12 minutes.
We'll do a nice 5 minute easy jog and then we are going to
repeat it. So you get to not only
experience threshold and breakaway and some zone 5 work,
but you then get to repeat it. Before we cool it down.
In all this is going to. Be a about.
A 40 ish minute workout looking ahead.
So what is our main set? While you're just warming up,
getting your head straight, relaxing the shoulders, tucking
the hips under, smiling because today's going to be spicy.
We are doing 90 seconds. At threshold.
Now a lot of people kind of get confused about tempo and
threshold. I'm going to kind of break the
down how it should feel. So don't get so caught up in
threshold, but think zone 4 from threshold, 90 seconds at
threshold, we're then going to burst for 30 seconds.
Think like those striders. Think like a you're trying to
just. Get ahead that last. 200 meters
in a race and then we're going to walk.
For 30 seconds. We will then experience 332nd
bursts once again. That.
Actual Sprint effort with 45 seconds of recovery in between.
From then, it's not over yet. We're going to go.
Back to that threshold. Feeling maybe a little bit.
Faster. We're just.
Holding on to. 2. Minutes at threshold.
Before we walk it or easy jog for 5 minutes.
OK, I know, I know. Get.
Excited. Like I said, we have a lot of.
To learn, we're going to I hope you are wearing a heart rate
monitor because I want to talk to you guys.
We're going to. Educate ourselves, learn
something about ourselves, about heart rate recovery.
HRR. So.
What does that mean? Don't worry about it right now.
We'll get into it as our workout continues.
But I just want you always, I always like you to take away
something from each workout and maybe learn something about
yourself where you can improve, where you can get better, where
you can get stronger. And you know, I always say like,
our paces are what we can do, but our heart rate.
Is what we should be doing. Or what's really happening in
our inside of our bodies so. Obviously if you.
Don't have a chest strap monitor?
I highly recommend an arm band monitor if you are using wrist
strap. Which I do too.
Like nothing against that all, just be mindful that it's not as
accurate as a chest rate monitor.
I would say at least we're consistently inaccurate, right?
Something is better than nothing, but just be mindful of
that. That's all I'm going to say for
that. All right, you guys feel free to
now let's again, we do have some high turnover.
So I really want to make sure you're warmed up, breathing into
the nose, out through the mouth. You've had breakfast.
You're fueled for this run, right?
Not going into this fasted. Please.
Thank you. We are about 5 minutes in.
Let's take it into some butt kickers.
OK, so driving those knees forward still and just getting
your nice and snappy in 321. Wake up those hamstrings.
We're going to be here for about another 15 seconds, kicking the
butt to the, kicking the heel towards the butt, still tucking
those hips under, still relaxing those shoulders for 5/4, 3, two,
and one. Shake it out.
All right, I'm changing it up on you guys.
I know usually warmups tend to be the same From here.
We're going to go into our first strider.
All right now, I just want you again.
Take a little peek at your heart rate.
What's it at right now? Go ahead, take a look at it.
Breathe. Relax.
All right, we're going to do that, Strider.
It's going to be a 15 second turnover.
I want you to slowly accelerate into a hard run.
Maybe it's, maybe it's not. It's just a hard run.
Don't. Overthink it and 321 Let's go.
Accelerate, accelerate, accelerate.
Drive those knees. Nice and efficient, quick
turnover, big arms, cores engaged.
Relax that upper body for 5432 and one pull back, pull back to
that, back to that easy jog. OK, check your heart rate.
It's probably pretty low because our heart rate takes about 30
seconds to actually grasp what is actually it's actually
reading. Now look at your heart rate.
It's probably now getting up there.
Yeah, Yep. So again, This is why I can't
totally trust heart rate and everything but.
Now it should be starting to come back down to that warm up
pace, hopefully. Again, I don't want to get too
much into it. I just want you guys to be
mindful. Just we're just learning, just
being aware of what our bodies are doing.
All right now we're going to take it into some skips, whether
you want to go A skips, B skips, C skips.
Don't overthink the skips. Just think like you were in high
school, like you were in elementary school more probably.
Let's do some skips in 321. Let's go getting on to that mid
foot, driving the knees, big arms, get some height, get nice
and springy heart rates absolutely going up.
But I hope you have a big. Smile on your face.
Yes for 321. Jog it out.
Nice work you guys. Again, let's let that heart rate
come down. The goal of this warm up is to
get you ready for this main set, OK?
That's why we're getting heated, getting a little worked up.
Maybe we're well, trust me, we're going to do, we're going
to be working today. So I want you prepared from
that. We're going into our strider
number. 2. Maybe you go a little bit faster
acceleration we're taking off in 543. 2.
One, let's go accelerate, take off, turn those legs over.
You are fast, you're strong, you are resilient, you are amazing.
Keep it going for 5432 and. Pull it back, Chuck it out,
decelerate all part of the process.
Let that oxygen come back in. Again, that shouldn't have been
too difficult. It's more of just waking the
body up, letting it go, firing up all its systems.
The last thing I want you to do is hurting, getting an Achilles
issue and ankle issue, hamstring issue.
Brave. So that is why we warm up.
That is why we fuel our runs and that is why we love running
workouts, right? Always getting, always bringing
you something again. Today we are focusing on that
high end aerobic strength, that fast twitch neuromuscular work.
These striders are great for waking up the neuromuscular
system. In fact, we're going to do one
more, one more, and this is just a.
Little dose of what that those. Breakaway sessions are going to
be except a lot more. A lot more.
We're actually going to Sprint today.
All right, in 321, let's go. Last 15 seconds.
Strider, pick it up. Drive, drive, drive, drive,
drive Dr. Accelerate, accelerate, accelerate.
Make it look easy. Don't be too bouncy, right?
Imagine that ceiling. But we're relaxed.
We're tall. We're efficient for three, two
and one. Back it off, you guys.
All right. I'm going to give you about a
minute here. Get your life together, get some
water. Stay in that easy.
Jog. Cut if you want to walk.
If you want to stretch anything else out, now is your time.
Keep it dynamic. Though, OK, coming up on deck,
we have again, I'm going to repeat this 90 seconds at
threshold. OK, I'll get you to that.
Threshold feeling, but we are in like a good hard run.
Pace that you just, you can talk, but you don't want to.
From there, I'm going to have you Sprint as hard as you can,
like you're trying to. You're finishing your race for
30 seconds and then we're going to walk.
OK, That's all you need to think about because in 15 seconds we
are taking off. My stopwatch ready so like.
You don't have to. Look down in 321, let's go 90
seconds on the clock. Let's get to threshold.
Let's get to that. Just maybe just slightly below
threshold. We are still aerobic find.
I call it your steady red line, your control.
But you are working. Again, this is our very first
interval set, so you're still feeling pretty fresh, but this
is hard. This is uncomfortable with just
over that 32nd mark. Keep breathing.
Let your breath settle in. Find your stride, find your
rhythm. Come on.
Greasing the wheels for speed again.
Threshold. It's that pace where breathing
gets quicker. Your mouth is open but you are
still in control. It's the edge.
Comfortably hard. You can say a sentence, but
you'd rather not. OK, settle in.
This is where we this is where our fitness builds.
Keep your form steady, your mind focused.
Smooth is strong. Breathe.
In 10 seconds. We are going to break away.
We're going to accelerate as hard as we can.
This is a fast effort for just 30 seconds and then we're going
to walk 321. Let's go.
Break away. Get fast, get powerful again.
Your final 200 meters in a race or or.
A. Surge like you're trying to get
in front of somebody. You're not sprinting wildly.
You're in control. Crisp.
Intentional. Quick feet, strong arms.
Stay tall. This is sharp, not sloppy.
For 54321. Good job, walk it out.
You need. To walk right now, catch your
breath, keep moving. Check your heart rate.
It's probably going up right
now. Still, that's OK.
It's intentional. Let's see how long it takes it
for it to start to come down. Focus on your breath.
Focus on your breathing. Focusing on staying calm.
All right, you guys, I know you're not recovered, but in
five seconds, we're going back to that breakaway pace in 4321.
Breakaway 30 seconds here. We're surging.
I want you to aim to match or slightly beat your previous
turnover. Come on.
Eyes on the prize. Eyes forward.
Arms are driving legs. Are.
Snapping off the ground. This is about.
Coordination and confidence own your effort and know you can do
this you're. So close all the way through.
All the way through. Keep it going.
Tuck those hips under for 4321. Pull back, walk or jog. 45
seconds. OK, we got two more surges.
OK, again, check your heart rate.
Where is it at? I just want it.
Coming down, it's likely not going to come all the way down
and maybe. It is.
Maybe it isn't. OK, we're 20.
We're about that at that halfway point before we take it away
again. For 30 seconds.
In through the nose, out through the mouth.
Calm your breath. We take off in 5, 432130
seconds. Let's go, let's work.
Drive, turn it over, Zone 5. Get ahead, finish strong work.
Don't think about what's next. Just focus on this.
Interval right here. Come on, come on, come on, come
on, come on. We're.
Halfway through it. All the way.
Keep going, keep going, keep going.
You are strong. Make it look easy.
Open that mouth. Engage your.
Core big arms drive it back for. 432145 seconds recover.
OK, check your heart rate. Let me know once it starts going
down. OK, find calm.
So what is HRR or heart rate recovery?
It's the drop in heart rate within one to two minutes after
this high interval exercise, right?
So a. Faster recovery heart rate is
strongly associated with better cardiovascular fitness, stronger
parasympathetic nervous system. Think rest in recovery.
You guys in five seconds were taken off for a final 32nd
effort. OK. 3. 2.
One begin, 30 seconds, this is it.
You're going to get a 45 second recovery and then we're going
back to that 2 minute threshold work.
This is fast. This is.
Just don't be. Sloppy on me you guys.
Confidence, Confidence. Confidence.
You are strong, you are capable. Dig deep.
This is hard, but you can do hard things.
Keep driving, keep breathing. All the way through.
For 4/3. 2. One walk, jog, 45 seconds.
OK, Come on. Check your heart rate.
In through the nose. Out through the mouth.
In through the nose, Out through the mouth.
OK, My goal for you is in. 30 seconds is your heart rate
starting to settle. If it stays high or you're
gasping, you may be redlining too soon.
So let's just smooth out that top end effort.
Again, we're doing 2 rounds of this, so we're going to get a
chance. To do it again, OK, keep
breathing. All right.
In five seconds we go back to that threshold, that threshold
effort that we did 3/2. One, you're in it.
Threshold, so you're back into that.
Hard run effort, comfortably uncomfortable, maybe a little.
Bit faster, maybe a? Little bit slower, I know those.
Legs are like. Trashed.
There you go. If you.
Do know your zone for heart rate?
Feel free to check it, get in line with it, get comfortable.
We're going to be here for 2 minutes.
We are 25 seconds in. So what's so awesome about one
staying consistent and running? But when your fitness improves,
your heart doesn't just work better during the effort, it
actually quiets down faster afterwards.
So we want to train that fast rebound.
I hope that kind of makes sense. Nice work you guys.
We are already one minute into this threshold effort.
We have. One minute to go and then and
then we have a 5 minute recovery.
OK, well, we can. Walk the first minute, but I
ideally want you into a nice easy jog.
Just like we. Were in our warm up but I want
you to think of. Your heart rate like a mirror.
Think your pace shows you what you can do.
But your recovery rate shows you how well you're handling it.
Nice to meet you. So I, I mean, I have vivid
memories of just once my heart rate got up, it just didn't come
back down. I was screwed.
I was just burning matches and burning matches and wondering
why running was so hard. But the more I showed up, the
more I was consistent, the more I ran easy and played around in
different paces doing these hard intervals.
I noticed my heart rate was showing the effort again, I was
seeing my fitness improving. I was I was noticing that I was
having to run faster to keep keep hitting these same heart
rates in through the nose out to the mouth, you guys in three. 2.
One all right, 5 minutes on the clock.
Incredible. Incredible.
Freaking incredible. OK, take that in.
Grab some water. How are we doing?
Not too shabby. You got this.
We are 20 minutes into this
effort, into this workout. Maybe this is your chance.
If you want, we'll we'll finish out this 5 minutes and then if
you are doing it out and back, I'll say go ahead and turn
around and then let's head home. But wow.
I'm as I'm coaching this, I'm imagining.
Like how this? Is going to feel when I do this
in real life again because I this is this was not my design
to work out and I don't think I want to do this on my own like I
I'm going to actually listen to my own self voice coach me
through this and I'll report. Back SO.
One of the one ways we can do it, which is great about these
workouts, is we can redo them over and over and sometimes
simply just running further. We'll.
Tell you if you've gotten faster, right or improved but
being able to maybe successfully run all. 30 seconds of those
spring. Efforts or.
Was your two-minute threshold same pace as your 92nd threshold
that we did in the beginning? Maybe, maybe as I'm like looking
at this. Did you go too?
Hot on that first 92nd threshold.
Did you or were you were? You needed to be and you just
couldn't hold on for that two-minute 1 because those were
some doozy of a Sprint efforts and I did not give you a lot of
recovery. I gave you enough recovery, but
I. But it it cooked dinner, right?
And that's exactly what was the purpose of this workout.
So you are exactly where you need to be.
Guys, just keep. Hydrating, keep calming your
breath, keep focusing on your heart rate.
Check it right now where you at. Be back at that baseline.
This is usually. This is when it's like easy to
run easy, right? When I tell you guys to run easy
and you guys want to like. To go faster.
All my athletes, even I'm guilty of it because I know I have this
much on the time and I just want to get the best bang for my
buck. So I'll run a little bit faster
because I why not? But now you're like, I'm going
to run truly run easy because one, I know it's coming and two,
I am, I'm fatigued, right? So when I say run.
Easy this is This is a good. Time to run easy.
But I also. Don't want you running sloppy,
so again, relax the shoulders, wiggle the fingers, wiggle the
toes, relax your jaw, relax your face, smile.
Make it look like you're having fun out there.
Because you are, yes you are a rock star.
You guys already we are 3 1/2 minutes in to this five minute
recovery. Get your mind right.
I want you to use what you learned in our first round and
do better. Your body knows what to do now.
You might need to tell those legs to shut up a lot.
How can you do better? OK, want you to show up.
Maybe you didn't show up as well for that last that first round.
Maybe you got faster again. This.
We're working on those gears, Turnover speed, Sprint, power
strength. If you want to race well, you
need to recover better, yes. Those little breakaways, if
they're very similar to the stride, again, they're short
surges. This time we're really jumping
right into it versus accelerating and actually really
do kind of want those. They want that, like kind of.
Sprint turnover where threshold? We it's that pace that we can.
Keep working and training in. It just doesn't feel great,
right? It's not just about going long
and slow all the time. Trust that your fitness is
building. Even when it feels hard.
All right, you guys. And just like that, we're taking
off into threshold pace in 5-4. 3/2.
One, we are here for 90. Seconds.
Turn those legs over and make it look easy.
Let's get into that run. That zone for still aerobic just
under threshold, saving a little bit of energy so we can surge
again. If you forgot, we got this 92nd
threshold and we're going to go right into a 32nd Sprint surge,
then we're going to walk for 30 seconds, and then we finish with
three 32nd breakaways with 45 seconds recoveries and a
two-minute threshold run. Before we cool it down, review
we are just. Over that halfway mark, hanging
out at threshold. Uncomfortable but doable.
Still aerobic, into the nose, out of the mouth.
So what is a good heart rate recovery?
So after a hard 32nd surge, which we're getting ready to do
in 10 seconds, here's what we're going to look for.
Granted, we're only recovering for 30 seconds, but in 321,
surge ahead. Get ahead, get fast, get spicy.
Let's work. Come on, come on, come on, come
on. Light, tall and relaxed though
driving those knees, landing underneath those hips.
Your core is engaged. 15 seconds to go all the way through, all
the way through. You get to walk after this.
Come on, why not? A little bit harder for 5/4. 3.
2. One walketh off.
OK. So a one minute drop. 12.
Again, we're only. Your heart rate.
Don't even pay attention to your heart right now.
Right now, just focus on recovering, OK, now can you do
it again? Three more times.
That's it, three more times and then you're done in 54321.
Breakaway, surge, Sprint. Whatever you want to do.
Run fast, be strong, be. Mighty be great.
Drive, Drive, Drive, Drive, drive.
We have a 40. 5 second recovery on deck in 15 seconds.
Go go, go, go, go. Push, push, push, push, push.
Strong, tall, light, relaxed, powerful for 4321 walk, recovery
jog, however. You need to recover for 45
seconds. Into the nose and through the
mouth. Keep your head above your heart.
Keep your eyes open. Calm your breath.
Into the nose, into the mouth. I want you to just focus on
staying calm. Battle that heart rate.
Try not to. Panic.
Smooth out that top end effort all right we take off in three
in two in one let's go 30 seconds drive drive, drive,
drive, drive you are strong this is fast but.
You are stronger, you are faster, you are powerful.
Got this. Come on all the way through all
the way through last 10 seconds strong, strong, strong, strong,
strong fast for 5432145 seconds recovery, 2 down one to go this
is it one more surge and then we go back to that threshold for
two minutes and we. We.
Go down, we recover. Once we get into that 2 minute
threshold, we're really going to kind of lean into that heart
rate recovery, see how well our fitness is.
Let that expand your lungs, open up that rib cage, let that
oxygen in you take off in 432. One, let's go surge fast.
Breakaway get ahead. Come on all the way through this
is it the? Finish line is right there.
What are you made out of? Make it look easy.
Make it. Look fast, make yourself
stronger, dig deep. Last 10 seconds go.
Go, go, go, go, go, go, go. Yes you can all the way through.
Yes, you freaking can. You're doing it for 4/3. 2.
One recovery, 45 seconds here. The head above the heart, I
don't care. How you recover?
I'm just imagining how you're feeling right now.
You're on top of the mountain, you're on top of the world.
The hardest work is done and over you not only did it once.
You crushed it twice. You are doing.
It have I told you yet that you can do hard things?
All the way through enjoying this recovery, letting that
heart rate come down. Relax, relax.
So there's excellent science out there about how quickly your
heart rate drops after a short, intense interval.
That is a powerful marker of fitness, recovery capacity and
even just overall health. So if you're finishing these
surges and then your heart rate is just not coming down well.
The good news is. We have.
We have lots of. Room to improve and get better
and get stronger. All right, we head back into our
final 2 minute threshold. It's going to feel like the
longest 2 minutes. Let's get there now in 321 final
2 minutes. Back to that threshold, look at
that pace, try to hone in on it, try to hold it, try to stay
here, get comfortable here. Pending, there's obviously lots
of variables that can affect our threshold.
And this pace and this feeling. So let's just push through
vibes, OK? Don't get so caught up in your
pace and your heart rate and all this.
Things and let's just. Play let's.
Listen to our bodies. What I just.
Put you through what we're. Going through was a doozy, Adam.
Oh my goodness, I don't know if my athletes are going to love
you or hate you again. I love hearing from our
community. I'm always tailoring workouts to
help you guys grow, to run strong, to stay consistent, to
keep crushing, to keep testing. Different gears, different
systems. Keep showing up for yourself.
Hold on to this feeling, you guys.
Less than 30 seconds to go. You can do this.
Remind yourself that threshold pace.
This is where breathing gets quicker.
You're probably like, it's been quick this whole time, but you
are still in control. OK, Don't be sloppy.
Let's go back into that form. Landing underneath the hips,
tucking those hips under, engaging your core.
Relax. Your shoulders pulling away from
your ears. Shame is neutral.
You guys are looking ahead, make it look easy, stay steady,
settle in final 321 and 5 minutes to recover.
Easy jog, preferably OK. Not yet into that walk.
If you need to walk maybe the first minute, I'll give you
that. Let's try to jog out.
Let's just we need to really flush out those legs, but.
OK. Check your out rate.
Check that out Rate. And let's see how quickly we can
get it down, OK? So after like a hard 32nd surge,
granted today I only gave you 45 seconds recovery, but in one
minute a drop of 15 to 20 beats per minute means is a nice
healthy training response. OK, 15 to 20 beats per minute.
So if my heart rate after my my Sprint effort was like 185 and I
got it down to 170 in a minute, that's pretty healthy.
OK, If you can drop it over 30 beats per minute, that is an
excellent recovery capacity. So if you're going 180. 57565
down to 155, that is excellent, excellent.
Excellent. OK, less than 12 beats per
minute. OK, that so 185 down to 175 one
76177. No. 757473 OK, that's potential
sign of fatigue overtraining under recovered state.
So that's little, you know, that's where heart rate can
become science education, right? Internal response.
Just because we can doesn't mean necessarily that we.
Should So how quickly is your heart rate settling?
Stays high and you're gasping and you're like, you just maybe
you went out a little too hot, OK, And now you're paying the
price. Yes, yes, yes.
All right, enough about science and workouts.
This is the. Part you stayed for right the
life updates. No, I have been watching the
Tour de France. I don't know if anyone else out
there is. It's been a nice fun month of
just endurance athletes. The western states happened,
faith tried to break 4 minutes. That was incredible.
And now the tour is on. If any of you guys, I don't know
if you know I I teach a live cycling class once a week, but
cycling is especially mountain biking.
Racing is how I initially got into endurance sport, so I I
used to race mountain bikes. I.
Still, I still do every now and again.
Right now it's just been a lot more running focused and then I
got into triathlon so I'm still and do coach still many
triathletes and but running right now is kind of my baby.
It is definitely the easiest. To coach for a podcast.
Right. It can't quite get in your ear
for a swim or it's a little dangerous.
And I'm on a bike to be running or biking with coach or music in
here, right? You don't want to be doing that.
No. All right, from here, you guys,
you're welcome to either stay in your easy jog for another minute
or feel free to bring it down and walk it out.
Look at that going on approaching that 40 minute mark.
You guys crushed it. You're incredible.
So, yeah, I just love to learn and nerd out and there's so much
science on heart rate training, heart rate recovery, maximum
heart rate. And that's that's the one issue
though, is that I can't just say be at this rate, right?
I have an athlete and I've talked about him plenty of Times
Now, but he's 67 years old training for a marathon.
OK, Obviously we are working on that.
Distance that you know versus speed, but.
When I see his heart rate at his paces, I'm like, yeah.
Very different than what I am. At right, so some of you guys
when I was giving the example of a 185 heart rate for me, my
maximum heart rate Max is right around I've I've gotten into
like 190. Some of you guys probably like
I've never gone over 170. OK, so.
Very relative I run heart rate and very individual.
But the more you know about yourself, the more you can
improve on yourself, right? What is your?
Resting heart rate, that says a lot about your fitness as well.
I'm not going to get too into the nitty gritty's about that.
I'll say it for another day, another workout, but I hope that
heart right now is definitely back down, back to baseline.
The oxygen is back in the brain. And let's take this next couple
minutes here too. If you're not already in a walk,
let's walk it out and let's actually stretch.
OK? This is our time to static
stretch. So hold some of those stretches
a little bit longer. Maybe you take a seat.
Make again, keep that head above the heart still.
Heart rate is probably still up there.
One of the things I really like to do lately, especially in the
summer, is take my shoes off, take my socks off and just
ground to myself, right? Like just get in the.
Grass or if you're near a beach, get in the sand, get in the dirt
and just be with earth. OK, jump in the pool, jump in
the lake, whatever you got to do, cool yourself off.
Make sure you're replacing those liquids, kind of getting those
electrolytes in definitely. If it is hot and humid, we
talked about that last week, but getting out when the
temperatures are cooler, being smart, all right, This is not
something you should be doing in 95° heat.
Or just just be smart. OK, OK, this again as you can
see is it would be another. Harder to do on a treadmill, but
definitely still doable simply because treadmills it's hard to
by the time you treadmill gets to that speed for 30 seconds,
it's already time to walk and then you lose that recovery, you
know what I'm saying? But when you're at a threshold
going from. Threshold to a breakaway pace.
It's very doable. So.
But I'd rather you guys be safe. And you know, be on treadmill
and be nice and AC fans blowing on you fuel.
Right at your. Hands without having to hold it
right. Sometimes that's it's just about
being smarter and more efficient and not feeling.
Guilty over it or? Having like, oh, I didn't
actually work out as hard. I should have done this outside.
So none of that, none of that. You guys are incredible.
Anything you come to this podcast to be just told how
amazing you are? Great.
Yes. Go side to side, really get into
whatever feels tight for you. And I did hope, I just kind of
hope you learned something new about yourself.
Maybe you were just a little bit more adapt.
To what your heart rate response is to these efforts.
Again, I want to thank Adam Kaufman.
For suggesting this fire workout if you've got a good.
Session idea, a workout or something you're training for?
Shoot me Adm on Instagram at running workouts or leave a
review or a comment. I love hearing from you guys.
Until next time, run strong, stay consistent, and I will see
you for our next run. Take care of you guys.
Those who came before me, passed unto the nation will turn say
what I need to say, when I'm quite sure what you'll tell.
Yeah.