 Okay, whoa. It's slick. Okay. I'm glad I've got this olemn speedcross for us today. They're not on my feet yet And look at those lugs. Look at those lugs. Okay, I'm crouching down here because it's pretty windy And I don't I hopefully you can hear me with a microphone and all all right Starting off with a tip of the day You want to start your runs off in the winter time slightly chilled And it's hard because you want to be warm on your run You don't want to be freezing you don't want your fingers to be freezing But just remember once you start moving you heat up really quick And I have to remind myself of this all the time so that's for all the new runners out there You know and there's quite a few of you that are watching these videos that it's it's tempting to over dress very tempting Especially when it's snowing out, but anyway, that's my tip of the day. All right putting on the speedcross for us Let's do this. Come on Moving off the main trail No tracks dead ahead no tracks dead ahead Snow's getting deeper started off probably in about three inches of snow I'd say we're starting to get closer to five so going up the mountain. It's getting deeper. It's getting deeper But the speedcross for us are crushing it time for the downhill. I've only fallen once so far Let's hope it stays that way. Here we go okay coming up on the end of the run and It's the first time I feel tired on a run in probably two months I've been taking it easy in Basically from late November or mid November late November to now just taking it easy took two weeks off and this is Gonna end up being ten miles today And it's really the first run where I'm like, yeah, okay. I feel tired and so Anyway, it's good. It's good to take a nice break and now Start working back. I'll talk more about this Back at this house back the back of the shed. Oh, baby What a day. Oh man Powder powder powder. All right. There you have it. There you have it ten miles. What is that about? 18 kilometers. I'm kind of guessing off the top of my head. Okay. I'm titling today's run First gear suppleness training on Strava first gear suppleness training on Strava I'll explain what I mean back at the house after I go get a little more suppleness training in the gym By the way, I'm cold. It's cold out man. And we're back in the shed. Oh, it's night I got a heater out here and it just feels cozy. Nice and cozy. Okay shout out again to Soccany Did you see yesterday's vlog about the Soccany fast twitch eight shoes on the back of the box? This is the best shoe box I have ever seen on the back of the box this shoe box They have a pacing chart for 5k 10k all the way up to the full marathon And then on the right-hand side here you can you can mark down your PRs. I love this Brilliant marketing Soccany and kudos to you. All right. I'm gonna hang this up. Hold on. Let's say Okay, I'm back. It's hanging up. You see it over there. See it over there in the corner All right shout out to everyone who talked about and shared their story on yesterday's question of the day Incredible stories coming in we could write a book ladies and gentlemen We could compile a book of everyone's reflections on their first run that they ever did in their life That experience of getting out the door in running shoes for the first time in their life Brill if you haven't seen yesterday's vlog just don't even have to watch the vlog Just go read the comments and see everybody else's stories about how they discovered running. It's inspiring Okay, and moving on to the Solomon fast-wing hybrid jacket Here's this jacket that I've been wearing for the last couple months, but in Denver We have had zero snow all winter until today So I haven't really been able to test this jacket out in the elements in you know wet snow And that's what it was today was very very wet snow This is not a winter jacket and therefore I am not going to make a second video tonight I was gonna do that for you guys, but I don't feel comfortable Making another video when guess what this is going to be a brilliant Spring jacket spring jacket maybe late fall. This is not it doesn't hold out the water very like really really well Not enough Gore-Tex built into the seams. I got pretty wet today. I got even though I was layered up I was layered up pretty well in these two items this Solomon t-shirt here, and then this was a LL bean Basically long underwear here. This blue this blue blue shirt here. And so bottom line I love this jacket love it for windy conditions or Snow that is not a wet snow here in Denver. We can often get snow. It's called I believe it's called a champagne snow. So it's very light Skiers love it because you can carve through it really nicely today's snow is just so wet And I I was pretty soaked by the end of the run in fact, I ran under some trees at one point and Like at mile nine out of ten and the snow fell on my back and I got really wet So anyway, this is not a winter jacket as far as the bad elements And I will be using this so so much all winter so long as it's not wet out and raining and and wet snow And so this jacket I love it. I really really do love it and yes, it's down below in case you're interested I believe it's around a hundred dollars now, maybe a little on the high end for my taste I will admit that but I'm telling you I will wear this a ton in the spring and even in the summer on the top of 14,000 foot peaks it'll be a great jacket for that But just not quite warm enough nor waterproof enough for conditions like today Okay, so no second video today. Just want to make that clear no second video today Gosh, I love it, but you know, you know, what are you gonna do? What are you gonna do you test you try you test you keep trying? Oh Alright in today's run was 10 miles 16 kilometers So I was a little off earlier It was actually 16 kilometers 10 and a half minutes per mile about 6 30 per kilometer 2100 feet of elevation gain in the snow and it was it was it was hard Like I said, I was pretty tired by the end of it and there's a reason I went up I chose I made the decision to make a hard decision to like okay I'm gonna go make myself hurt today in the mountains. Why? Suppleness suppleness now. What is suppleness and be patient with me again, you know, you well know by now I'm not a scientist, but this term suppleness is basically Flexibility combined with power so our tendons in our leg especially our lower leg in our feet They can the tendons can be more flexible and yes Give you more power if you activate them and stimuli stim Stimulate them in different ways So obviously today I was in the mountains in the Solomon's beat cross fours They crushed it they crushed it and instead of running on the roads today. I told myself, okay I know it's gonna be snowy and therefore I'm gonna have to focus on my form I'm gonna have to focus on pushing off of my toes a little harder because I'm fighting the uphill battle I'm fighting the rocks that are hidden underneath the snow and yes I'm fighting the slick snow and so I knew my tendons and my muscles in my lower leg and my feet We're gonna get an extra workout today and sure enough by the end. Yeah, I was like, okay I'm done at 10 miles. I'm done and basically I'm doing this to get my body ready to go Hopefully as fast as possible when the workouts start like the speed workouts for the marathon And what I'm really excited about for this suppleness topic is that well first of all I need to avoid plantar fasciitis in 2019 that's not allowed this year and so the more I can focus in the gym You saw me in the gym earlier and on my form in the mountains going straightforward and really using and try and visualize it with me but really using the full range of motion From the moment your foot strikes the ground to the moment your your toes all the way up to the tippy top of your toes and Yes, especially that big toe is pushing off and giving you more power To move your body further down the trail down the road down the track as far as possible And so I'm really trying to visualize and I don't do it the entire run. I probably do it, you know 200 meters out of every mile and then you kind of start daydreaming and thinking about other things But I'm really trying to focus and visualize on the suppleness and flexibility and yes, therefore the power that I can generate By stretching that Achilles tendon the tendon the fascia tendon on the bottom of my foot and all the way into that Motion forward. Okay. I know that was a lot. I love this topic and yes We're in two weeks. I will start to plyometrics, which is I'm not ready for it yet The body isn't ready for it yet today was getting me ready for the plyometrics But basically that really focusing on that form in 2019 all right I could talk about that on the all night and one last point on the suppleness the gym work So I went to the mountains got a really great stimulus of there I like my easy days to be easy silly easy Ridiculously easy and hard days to be hard. So I'll do hard stuff for the mountains And then yes zip right to the gym and keep that going so hard days really hard easy days Ridiculously easy. Okay, so in the gym. I was working. Yes more on suppleness. I did a little bit of arm work I didn't film that I was really focused today in the gym on the ankle the Achilles tendon The bottom on my foot my calves all of that lower leg alignment. All right, so here we go I did so you saw me today in the gym doing the high knees up onto the box really enjoy that one And it's that's kind of the dancing that I talked about on Strava the other day like just being light on your feet light On your feet, okay And then also the vertical jumps and oh this might be my new favorite lift in the gym It's just that explosion that explosion of jumping up onto the box that I think will pay off Down the road for the marathon and the pike speak ascent frankly I mean, let's just call a spade a spade and then I jumped on to the Bosu balance board ball thing I'm a bobber. I don't even know how to pronounce this. It's B. O. S. U. Maybe you've used one I love this thing. I was doing squats trying to keep it as aligned as possible and using that balance and again Triggering those little teeny tiny muscles and tendons in your lower legs by getting on this balance this Bosu balance thing and then I was doing the single leg squats and oh burn baby burn those things are amazing And yes, my left leg is definitely weaker and tighter than my right leg And so I really need to focus on strengthening my left leg in 2019 and then lunges nice classic lunges and again working with The balance working on that balance so that I'm going you know practicing that straightforward motion and then calf raises I like calf raises and I really use the calf raises frankly to stretch out my Achilles And yes stretch out the fascia tendon on the bottom of my foot and then I couldn't film anything else in the gym Even though I did more because my memory card was full and I filled it up today. Whoops. So what are you gonna do? What are you gonna do and yes one last point? I'm finally starting to see some wear and tear on the speed cross-fours through the upper I'm gonna film it for you right now This is like a badge of honor to break down my first pair of Solomon's that are like they're actually starting to wear out Like I love it. That means I'm putting them through the paces and I can retire them soon And yes the speed cross-fives are being released very soon. So stay tuned for that Oh, it's just like it's good to put a shoe like all the way to its max and they're not quite done yet But they're getting there they're getting there and that's it key word snow. You better believe it It's snow really the first snow all winter for us and the question of the day Most memorable snow run of your life. What was the most memorable snow run of your life? And I realize we have people watching in Hawaii, but shout out to Hawaii I saw that comment the other day we have people in you know, India And I know it can be hot in certain areas of India We have a lot of people watching in Brazil shout out to Brazil And so you may have never even seen snow in your entire life So you may not be able to answer this question of the day But for everybody else that experiences snow like this is where the Scandinavian countries can really shine through What is your most memorable snow run of your entire life? And all right? Thank you for answering. Thanks for being here That was a fun day. That was a fun day. I'm glad you guys could come experience a little a little suppleness Seek beauty work hard See you tomorrow