 What's up, guys? It is now 5.23 in the morning, so good morning. We are here at the track. It's a beautiful morning, very crisp, very cool, perfect for what we're about to do. A lot of you have asked about my workout routine, so this morning I thought I would show you one portion of that. So I go to the gym three times a week, and I run three times a week, and that's what we're doing today. I'm doing a six mile negative split run today. I'm going to take you through basically all of my heart rate zones. I train by heart rate, so mile one is going to be a ceiling in between, in the middle of my zone one, which is a 142 max heart rate. Mile two, max of 154, mile three, max of 165, mile four, max of 175, and then mile five and six, we're going to be 176 to about 185, hopefully. I'm feeling a little tired this morning, but we'll see how it goes, and yeah, so let's do it. So today's run, the six mile negative split run, it's just one of the runs I'm going to be doing this week. Other runs, this is kind of a volume building period for me, so the day after tomorrow I'll do a seven mile just kind of endurance run, and then the same thing the day after. Slap into the last mile. Oh, I'm going to sit down. A higher effort than usual. Interesting. Splits are 812, 742, 659, 626, 603, and then 620. I lost it a little bit at the end, but I kind of felt that. That was pretty good, right? So you may wonder why I do this to myself, I often wonder the same thing. I'm not training for anything specifically, I don't race, I used to race a bicycle, but competition days I think are behind me, but I still like to stay in shape, obviously, and I'm the type of person that needs to push myself and whatever I do, so this is just one of those ways that I'm doing it these days. One thing I forgot to mention at the beginning of the video is that I do use a personal trainer, his name is Rick Katoof. When I was a cyclist, he was my strength coach, as well as my nutritionist, and when I hung up the bike and retired from that and decided to get back into fitness, I knew Rick was the guy to call, so he does all my gym workouts and prescribes my runs as well. Totally great guy, I'll leave his information down below, it's teamkatoof.com, leave that down below, and there you go, so that was a 6 mile run, it felt pretty good up until the very end, but I think that's by design, supposed to feel that way, so thanks for watching, if you want to see more fitness videos, let me know in the comments, and until next time, stay tailored, can I save that out on the track? Stay tailored.