 But you literally finished and sat down on the benches at the finish line and waited for your friends to finish We go everyone. How you doing today? Okay? The hay is Almost in the barn the HAY is almost in the barn, but not quite yet. Alright, we're not done working quite yet So remember volume of running so how many miles or kilometers? I'm running per week is coming down and the intensity of the workouts is going up This is how I taper. This is how I sharpen before a peak race. So today's workout That's right. I'm gonna warm up in the hoca rincans haven't worn these in a while three miles to a grass soccer field It's actually I have five soccer fields stacked together and around all the soccer fields is one kilometer So then I'm gonna put on my cross-country spikes That's right some not the lightest cross-country spikes out there on the market But I'm glad I have them for a workout just like today on grass And so what I'm gonna do warm up strides stretch a few more strides and then Five by one K with 90 seconds rest in between each K and don't I'm not going all out on these K's It's more for yes I do want to go a little anaerobic not too much just a little bit probably on the third and the fourth one I'll use the first two to the kind of warm up a little bit third and fourth a little higher And then the fifth one just kind of finish it off nice and smooth But the key for today is the turnover. I want to get those legs moving make sure they're ready to Respond on Saturday. Okay that they have that turnover to go. So that's the goal. All right, so let's do this I'm trying to think I feel like there was something else. I was gonna say but I can't think of it right now Let's go. Let's go. Come on. Let's do this made it to the park Or the soccer fields I should say there are some games going on even a cricket game But I think I can work around it are gonna take the vest off finish the warm up with another half mile And then the strides and now rock and roll time. All right, let's do this That put the spikes on soon to down three to go Feeling good right around 525 30 pace for the K's as far as per mile. Mmm. All right. See you afterward That was fun little cross-country style workout Let's see. So obviously it's a little difficult to film my own workout. So I didn't get too many shots Someday, I'll have a little more a little more film and help on the workouts just to really engage with you as far as how How I'm feeling during the workout. So I Glanced so my watch is set to miles not to kilometers But I glanced down and I was ranging between 530 a mile and 510 a mile right where I wanted to be nothing crazy But getting the turnover going and what's nice is that in the in the race the pike speak of scent I wouldn't expect I don't think I'll go under six minute pace at any point in the race for really So I feel like my legs are ready to do that and that was good and what else I think that's it all right off to the gym and stretching rolling pool recovery rest rest and Back from the pool and decided not to do any filming in the rec center today I fully realized that you guys can only watch me stretch with that machine so many times or kick my legs in the pool so many times So I didn't do any filming, but it's it's amazing and yes It is part of the sharpening process. So we're entering into the last week of the taper So tonight in the studio I'm gonna talk to you about sharpening what I do to make sure my legs are as fresh as possible You know the fitness is basically there. I'm gonna talk one more. I'm gonna talk more tomorrow about Well, I'll just let you come back tomorrow to see what I'm gonna do for basically my last workout But the fitness is there now. It's really really time to freshen up aka sharp in those legs So let's go here in the carports. I'm gonna roll out and then really I'm gonna pull out some mom The what is it called the hold on that's right I couldn't really think of the name the deep blue rub and just rub my legs out. All right Just start working out any last and I know we still got like six days, but any last kinks Soreness tiredness. It's time to really really freshen up. So I'm excited. All right, let's do this First gonna start with the normal foam roller this guy right there And now we are in the final week of my three week taper You know how I love a three week taper. So this is it. This is where we freshen up This is where we sharpen and that's what we're gonna talk about right now I've got three points for you for how I really go from pretty high volume pretty like high volume high vertical And okay quick side note in the K repeats today on the grass at 520 about 520 pace in the middle as far as an average I was really happy that I was not getting ready to race a marathon on Saturday on the roads because my legs they are in like third gear right now for a marathon I need to be in fifth gear, but right now my legs are in third gear Which is what I need for climbing meaning more torque more strength not as much turnover I want a little bit of turnover, but not as much turnover. So anyway, the pace felt fine today But I could just tell like oh man, I'm not ready for a road marathon right now. That's where the sharpening Leading into a faster effort is really really really really critical And now what are my three points that I want to share for what I like to do to sharpen? Which is a little different than tapering tapering is cutting volume Freshening up but sharpening is where you really get those legs Like perf as perfect as possible and it's not always it's not always gonna happen. Just accept that right now and Life happens right okay, so number one is Rest as much as possible, but we all work right and you guys are busy and you've got family You've got soccer practice to go to it life is like we're not professional runners here So number one is rest as much as possible meaning Don't go. This is my recommendation. Don't mow your yard Two days or even three days before a peak race, especially if you're pushing a lawn mower for two hours Like that would be one way to reduce the stress on your legs leading into a peak race That's point number one rest as much as possible number two Which I just got done doing outside the studio Massage stretch and I'm gonna add one other point Loosen up as much as possible as simple as this shaking your legs. I'm doing it right now standing here Just like loosey-goosey just making sure those legs are loose and mine are not like mine are not perfect yet I've got you know five days to go to just make sure they're nice and loose and then all the kinks are worked out So that's point number two massage stretch and just loosen up and it whatever it's like pool I've already mentioned that so that's point number two for sharpening Okay, and point number three last one for arriving on the starting line What I do the last week leading into that peak race is here it is snap snap snappy. What do I mean? strides form drills and Mentally sharp strides form drills and mentally sharp So and I'm gonna hone in on one area of the lower legs or the legs in general is the knee So I really like to make sure that's why I love butt kickers where you kick your your feet up to your butt Just to make sure that you are mentally in charge of your legs Meaning you are as snappy as possible so that you and you know how I'm always repeating to myself on the runs What do I say? I say eyes up Pump your arms and quick feet eyes up Pump your arms and quick feet and part of that quick feet is snappy leg is snappy legs But especially in the knee just making sure you're it's like those fast twitch muscles just boom boom boom boom boom boom boom So anyway, that is point number three for sharpening leading into the peak race I want to be snap snap snappy, which will naturally happen as your volume comes down All right, okay sharp keyword question of the day. Did you race this weekend? If so, how did you do by the way the Leadville 100 happened this week? I saw a couple people in D'Amore global running. I did the race congratulations. It's a hundred mile race here in Colorado I did not go film it again I just needed to chill out and rest this weekend because the pike speaks so I did not go film it But I wanted to but I wanted to okay two vlogs at the end here One on the left is my most recent discussion on tapering and the one on the right is my most recent race the Jackson Hole Race up in Wyoming that I did too. I'm just gonna finish out even though I don't know what's going on with these lights these batteries. All right, I love you guys Thanks for being here. Thanks for watching. See beauty work hard and love each other. See you tomorrow