 Got my drain. Oh, just getting it in me as quick as possible That was a doozy Schedule everyone I do have an event to go to at 9 30 So I got to be expeditious this morning get this run done. It's it's a doozy This is not the hardest run of the training block, but this is a key very very critical run For getting the legs going is the bottom line I'm not gonna go into crazy oxygen debt today, but it's time to make it hurt a little bit. We are we are I can't believe it We are four weeks to go until Amsterdam four weeks as of today So it's no time to mess around. I'm going to I'm where I'm driving to now is actually not the starting line I'm going to drive to halfway on this dirt course. So today is gonna be 15 miles Seven and a half out seven and a half back all on dirt Halfway through the course. I'm gonna plant a water bottle. That's why I got the bottles ready yesterday So I'm gonna plant a water bottle that I will be able to grab halfway and then halfway out and then halfway back So that'd be about three and a half miles and three and a half and then no three and a half and then 13 and a half in order to keep the Keep everything going internally here okay, I'm ready and I know there's a little concern out there about me being ready for a fast road marathon And I get it, you know all the mountain running I do I do think it's setting me up for good leg strength and good breathing But I get it like I need to get the turnover going absolutely So that is the goal today is to get it going So you're gonna see on my when I get back and by the way I'm gonna carry the GoPro to the starting line once again, but I can't film The run because I'm not gonna carry it with me because we're going at a faster clip, but I think you'll see like okay 15 miles this kind of pace at at elevation. We're at five thousand two hundred and eighty feet above sea level So I've heard that from Denver down to sea level. You can basically subtract about eight to ten seconds off of your average Mild time Just because you're you're in thinner air up here And of course Amsterdam is at sea level. All right nice and calm nice and relaxed Groove it smooth Don't fight it Get your get your rhythm going and just lock into that pace and that's my goal today Just lock it in lock it in and just groove it out I'm really grateful that it's not hot out right now. It's 7 30 in the morning. So we're nice and cool and Let's do this. All right, let's do this. All right. Here we go And what one last point before we get going can't I'm not gonna run in fear meaning I don't know where my fitness is like I haven't done a flat race in a long long time. So again, just going by feel being comfortable Whether that's slower than last week. I don't think it will be whether it's faster than last week Because I don't want to cut myself short. All right, so Let's rock and roll. Oh, man. We've been working baby on the cool down Swallowed a bug at about mile 13. That was interesting, but we made it through you better believe it I gotta go get something to drink get this bug out 15 miles in the books what I titled. Uh, well, I'll just tell you at the car No messing around with recovery Me as quick as possible That was a doozy That was a doozy. Oh, yeah All right, there it is. Oh, yeah Oh, that's what I'm talking about. All right. I gotta zip off to an event. I'll get to the stats I'll get to the stats for the run back at the back of the house Beacon beacon beacon v2s. These were my shoes from yesterday six miles yesterday 10k 920 a mile 920 a mile. Okay, remember that number real quick and I'm gonna set these down here Put the Nike zoom fly flynits right up here from today's run and before we dive in I just want to say I Get the privilege of coming before you guys every single day and sharing and talking about my training here on YouTube It's amazing and I thank you for coming back and listening to me as often as you do But how I like love to approach YouTube is that it's not just about me. All right, even though. Yes, I'm talking I'm editing. I'm publishing It's the question of the day, which is I'm gonna say right now How was your race this weekend or how was your long run and the reason I say that that the reason That's the question of the day is because I get to talk so much about my training I'm gonna talk to you about my tempo run here in a minute But I don't want it to be just about me I want it to be about us and I want to hear about your victories your highs and your lows Okay, so in your in the question of the day in your answer Don't hesitate to share like maybe you had a bad race or maybe your long run didn't work out like you had planned So that is why I asked the question of the day. It's not just about me It's about us working together to achieve our goals So that's the question of the day for you and yes, thank you for listening to what I'm about to share about my run today 15 miles 24 kilometers 533 a mile basically or 325 per kilometers in a per kilometer in the Nike zoom fly flying it a throwback shoe to 2018 and This was a big week of training. So how did the run actually play out the first two miles? My legs were pretty stiff not taught. Well, yeah a little tired, but they just were a little tight I think it's the right word to share like I just was not as loose as I had hoped to be but by about mile three I was feeling a little more loosey-goosey. You know how I like to use that Terminology so I felt like my legs opened up after mile three and then I just hit a rhythm I hit a rhythm and I kept cranking and cranking and cranking now I did want to close a little stronger than I did the last three miles I held I I did drop the pace, but I actually wanted to drop the pace a little bit more And this is a little strategy that I use in my training Maybe a little tip of the day is in a long run or in a tempo run or whatever the case may be Especially if you're training for anything past 10k, I like to close my long runs Strong, maybe not fast like a ton faster, but I basically How do I rephrase that I want to be in charge of my body the last in a marathon the last three miles in a half Marathon, let's call it the last mile and a half to two miles in the last in a 10k We'll call it the last the last like mile and in a 5k the last half mile So I like to be in charge meaning I'm so mentally strong that I am telling my legs to go faster and pump my arms harder So I'm in charge that is my goal for Amsterdam the last three miles so mile 23 boom I'm in charge. I'm gonna finish this race strong. So I was practicing that today. I did go faster the last three miles I do believe I was basically like right at 530 pace maybe a little below the last three miles So I felt good about it, but I wanted to go a little stronger there So overall I'm very happy with the effort with four weeks to go as I already mentioned at the beginning of the vlog and But I do have the US mountain championships next Sunday, but my ultimate goal is Amsterdam So this week I'm gonna freshen up. I'm not gonna taper I'm gonna freshen up Friday and Saturday, and then the US mountain championships are on Sunday in New Hampshire So you're gonna see some pretty solid mile mileage volume at the beginning of this week Monday Tuesday Wednesday and even into Thursday to a certain extent because I'm not done training Four weeks to go. We still have a little work to do Before the taper begins for Amsterdam and we're gonna go with tempo for the keyword already asked the question of the day Again, it's about us down in the comments about us. All right, you get your I have a platform here on YouTube talking to you Every single day you have a platform as well and oh my goodness here It is challenge if you can go give some kudos some thumbs up Maybe some type out some encouraging words to everyone down in the comments in addition to your if you didn't race today Maybe that could be your or this weekend. Maybe that could be your comment Just go encourage everyone that's working hard out there chasing down their PRs chasing down their goals. It's all good All right, everyone. This is man for four weeks four weeks four weeks. I'm very excited about that number All right, everyone. We'll throw it back to the last tempo run from a week ago You can go watch that vlog if you're interested and we'll also toss it back to another threshold run that I sorry a threshold run From the previous training block getting ready for Cleveland. All right, everyone. Thanks for being here. See beauty work hard and love each other See you tomorrow