 38 kilometers, I'll get you the splits back at the studio, oh man, so here's how it went down, hold on, let me get, so we got three mile warm up in the Peg 35's from Nike, the Reebok Float Ride Run Fast Pro, six miles in these guys for the threshold effort, and then 14 miles in the Audioz 4's, which I think puts us over 50 miles for this guy, so you know what that means, and yes, this is going to be my first impression of the Reebok Float Ride Run Fast Pro, publishing at three o'clock today, so the second video publishing today, holy smokes. So like I said, I don't know what my splits were, but I have a feeling we're on point for what I wanted to hit today for that threshold six miles in Washington Park, which I will just add is definitely not completely flat, you know, it's got some rollers in it, and we are at 5,280 feet above sea level, so it's an honest, honest course, I would say. Probably my guess would be for every two and a half mile loop around the park, I'm guessing you gain and lose about 150 feet of elevation, so just like, there's just rolling hills along the way, so alright, loading up, see you at the studio, oh, I'm excited. I almost forgot to mention cup practice, I didn't drop any cups, and I did learn one thing, I think it's going to be a sticky proposition in Cleveland, just like the Gatorade splashing all over me, and I definitely was doing the pinching tip that you all left in the comments two days ago, so just pinching it so it doesn't spill everywhere, and then drinking, it actually, it worked really well, but I guess I need to be a little faster pinching it down, moving at, you know, 520 pace, I definitely was spilling it all over myself, and so, anyway, it's just going to be a sticky situation, I have a feeling, alright, see you at the studio. Marathon training continues, it was just a great day, okay, I'm going to read you the splits here, warm up, 740, 720, 746, and then, so today was a three mile warm up, six mile threshold, and then a 14 mile middle distance run right after the threshold, so for the threshold, here are the splits, 521, 521, 515, 521, 516, 522, oh baby baby, and then it looks like I averaged about 655 to 7 minute pace, right around 7 minute pace for the next 14 miles for the middle distance portion, which is right about where I want it to be, I wasn't looking at my watch at all, all by feel, just go and just, all by feel, listen into the legs, and I'm pretty excited about this situation, let me just, oh man, oh so, good day, okay, let me pull up, what is today? Today is March 26th, so it's amazing, so this training block officially started January 1st, seems like a long time ago now, and now this is the third threshold run that I've done in this training block, and guess how many I have to go, three to go, it's amazing, so what I'm doing is a threshold run every two weeks, so my next one will be on April 9th, I'll go back to the exact same park, so the first three, I did a three mile threshold, a three mile threshold, and today a six mile threshold, in two weeks from now, I'll do a nine mile, two weeks from then, I'll do 12, and then the last one, which will be early May, I'll do a 15 mile threshold as one of my last hard efforts leading into the Cleveland Marathon, so that is what, that's kind of the breakdown of what I'm doing, and the reason, so, you know, gosh, I've seen different training plans out there do threshold runs every week, I prefer, I prefer to go every, every two weeks in order to put more aerobic base in the bank, in between each threshold effort, you know how much I love building up that aerobic base first, before going fast, and so today, yeah, I was going pretty fast, 520s, like that's, I guess I'll just bring this up right now, that's where I want to live, that's where I want to live, right there, 520s, 520s, keep in mind, so that's my goal, race, pace for Cleveland, 518 really, 518 a mile, that is the goal, race, pace, and tip of the day, here's, here's how you, oh my goodness, this is, this is critical for getting ready for a peak race, you really want to practice your goal, race, pace, alright, so for me it's 518s for the marathon, so today was basically right at like 519, 520 probably, and let's say you want to break 21 minutes for a 5k, that means you want to practice 650 per mile, because 7 minutes would be 21 minutes, and you can't forget 5k is 3.1, you can't forget that 0.1, so you want to go under 7 minute pace in order to get your legs used to going at that speed, and it's just training yourself to listen to your sensory data, so your sensory data is everything in your body that is all connected, your kinetic chain from really your lower back, all the way down to your feet, like you should be able, over time, you should be able to feel out without looking at your watch and just say to yourself, okay, I know, in fact this might be a good test for you, you should, don't look at your watch for like two miles on a run, and just say okay, I want to run eight minutes per mile in this workout, or I want to run 620 per mile, don't look at your watch and just see if you can get as close as possible to those splits in order to train yourself to get that feel in your legs, feel in the upper body, feel in everything, your breathing, and be like okay, I'm dialed in, write it for me today, write it 520, like I knew I was dialed in, I did look at my watch a couple times but I could feel it in my body, like this is 520 pace, so anyway that might be an interesting challenge if you're kind of struggling to hone in on your race pace, as we like to say dial it in baby, dial in that race pace, and yes I did get tired just so you know at mile 21, so the last two miles, the splits, let's actually look, the last two miles were, they were still interesting, okay well that's good, I felt really, really tired for mile 22 and 23, 648, 653, basically it was hot, you can probably see the sweat on my brow, it was hot out, it was 70 today, the first time it was in the 70s since October here in Denver, and so I ran out of Powerade on the 14 mile middle distance run after the threshold, so anyway and why not, let's do it, keyword is cups, that's right, that was fun to practice with the cups, again I didn't drop any but I need to work on keeping the splashing down a little bit and keeping in mind like they might, I should figure this out, like will they have volunteers in Cleveland, like sometimes a volunteer will hold it on their hand, sometimes they'll like hold it with their finger, it's crazy out there, it's just crazy but it's fun, okay question of the day, are you shooting for a PR in 2019, if so at what distance, alright, and yes the second video publishing today at 3pm mountain time will be my first impression of the Reebok Float Ride Run Fast Pro, which yeah, we'll probably talk about PRs in that video as well, so that's the question of the day, what distance for your PRs in 2019, and maybe throw out some goals as well with respect to race pace and hitting those PRs, alright, that's it ladies and gentlemen, I think I'm gonna call it, I might do a little more filming, we'll see later, I'm gonna basically go take care of my body now, seek beauty, work hard, work hard, work hard, dial it in, dial it in, I love each other, see you tomorrow, see you tomorrow, come back now, come back now, come back you're here