 Okay, everyone. Oh my goodness. Oh, how's everyone doing? Okay. I'm off to downtown for my run today Have some things to get done down there. So let's see. What was I gonna say? Oh, yeah, thank you I just checked it's been about two and a half hours since the vlog published this morning And the question of the day was a critical one. Thank you for chiming in if you've already chimed in about Basically, I asked about how many How many videos do you watch every month on the channel? How what percentage of time do you get through the through each video? Like do you make it halfway through 90% of the way through and then the last one was oh, yeah What would be the ideal length in your mind for the daily vlog meaning a time stamp? So is it is it six minutes? Is it 28 minutes? Is it 15 minutes? Whatever so if you have it if you have a chance pop back over to that blog yesterday's Upper right hand corner if you've already answered. Thank you But if you haven't that would help me so much as I figure out the future. Okay onward and upward cheers Hope you're doing well, and let's get it another Monday another week. Let's make it a good one Let's make it a great one. Let's make it a great one. Okay a little faster than I thought I would be going today It's an easy day And I'm gonna explain some Terminology that I use on the vlog and on Strava so you are clear as to what types of runs I'm doing on each particular day But today, why do I feel good? First of all, I'm not running very much volume, but second of all I haven't told all of you yet Because this is my this morning was my third session at stretch zone. That's right one of my resolutions for 2020 was to continue to improve my overall leg mobility and strength really piggybacking off of the end of 2019 when I started the hip mobility exercises remember that so bottom line I'm excited for the stretch zone. I'll talk more about it But right now my legs they I want to go so fast right now, but I know it's an easy day Steasy which I'll explain in a minute back at the end back to the studio and so I'm excited to talk more with all of you about Stretching and overall mobility in the legs. All right. We're about halfway through. Yep. Let's keep rolling Okay, so little short on time as far as getting to the gym today So we're gonna do our plyometrics and not all the strength training that I can do for my knee I'll finish it up at the house later tonight, but here in the park We're just gonna go back and forth basically what you've been seeing me do in the gym. All right, here we go It's way higher right now compared to when I was jogging. All right, we're looking at a we're looking at plyometrics here in the park and I'm gonna do a little more back at the house That took 12 minutes. All right 12 minutes not too shabby and I can tell like my knee strength is coming along Really well including my quads as well. So I'm just excited to Continue to improve and and that last one there is called quick feet And I'm telling you we did those in college at the University of Colorado and I don't have I Compared to my teammates that see you like I never could out kick anyone So I want to continue to drive home the point that we can get better together If we do the little steps like this stuff that I would have been much easier Just to jump in the car and drive home, but instead I'm gonna I got it done. I got it done. All right, let's go Hold up dropping shoes. Okay a six Oh Droping shoes all over the place. All right We're gonna we're gonna replace the ultras put the a six gel nimbus light right there And yes, we are back in business. Let me just open this up real quick mention this in yesterday's vlog Oh, man, there it is. Oh, yeah, that was a good good cut So I was unable to film some exciting shots today on the blog hold on the light moved. There we go now You can see me. Okay. I was unable to film some shots on today's vlog because I did not have this piece of equipment Which arrived very very quickly. Oh, I'm just so grateful for modern-day Technology so we can communicate and so that I can hopefully a home my goodness Oh, it makes me so happy makes me so happy everybody. So here is the gimbal. Oh, so it's a little bigger than my old one Oh my goodness. Okay, this is a big deal So basically I will be able to carry the GoPro much easier now Now it's a little bigger than I expected, but that is okay way better than my old one So that's amazing. How you doing YouTube family? Okay before we dive into Today's run. Let me pull up the YouTube channel and check how many comments there were I believe my phone has been getting a lot of notifications today. So I think there's a lot of comments Let me just check here one say. Oh my goodness. So this is this is unbelievable. This might be a new record everybody 720 comments already and it's only three o'clock in the afternoon. Thank you. Thank you. Thank you again for chiming in and So far what I just been glancing at the comments as they've been streaming in throughout the day I'm seeing that 10 to 12 minute range as a popular option for the length of the vlogs We shall see I will go back through all of the Comments probably not till tomorrow one side the vlog has been up for a little while So thank you again. Absolutely amazing. Okay today's run is the beginning of the third week of training for The Homburg Marathon on April 19th today's run in the a6 gel nimbus lights. I'm loving them I'm loving these shoes loving them. This is only my second run, but I'm loving them. Okay, so today's run three miles 5k 755 a mile a Steasy pace I'll come back to that in a minute and I often tell you these numbers about my run But sometimes because I don't know I'm just going to create I'm like thinking too quickly or I don't take the time to explain to you how I feel on the runs And so I'm going to try and do better with that moving forward. So today's run three miles felt very very good very It was supposed to be an easy day. It turned into a steezy day. So a little faster again I'll explain that and Part of the reason why I feel so good is because I'm coming off of rest My volume is lower right now Although I will say in this third week of training for my marathon The goal is 40 to 50 miles for the week 40 to 50. Okay, that's my range that I'm working with All right, and I feel very good now as I meant did I meant? Yeah, I mentioned this on the run stretch zone Stretch zone. I'm gonna film in there at some point. It's a location that I found and again I'm trying to be a little more proactive in 2020 for staying healthy. So I struggle I really struggle with stretching. I stretch every day, but I don't feel like I'm actually making that much progress I and I know it's not all about flexibility as runners, but I do believe that With my runner's knee I learned a lot about my hip and quad strength and overall length of the muscles Leading into my knee based on talking to my physical therapist Therefore, I'm trying to be more proactive by going to this stretch zone Place where literally somebody is stretching me. It's crazy. And again, I will bring the camera in there at some point The the owner gave me the thumbs up that I could do that and show you what they're doing to me in there Okay to make me hopefully healthier moving forward. Okay, so I felt very very good today on my three mile run Uh, yeah for a lot of different factors and I want to keep that moving forward as the volume goes up as As the volume goes up. There's the chart where we're about right here. Here we are. We're right here going up the Up the elevator of marathon training. Okay, so and last but not least Running terms just want to be clear so you have an idea again as you're following on Strava or Looking at the the training for the week down in the description or just listening here on youtube when i'm talking about easy pace Tempo pace yada yada yada all these different paces that I run in a training block I want to make sure you have a good sense of what i'm talking about. So when I say easy That is basic and it's a range. It's always a range. It's always running by feel right? That's how I train So easy is nine minutes a mile and there it is on your screen in kilometers So easy nine minutes a mile. All right Steasy all right steasy shout out to mark wetmore my collegiate coach So steasy is steady plus easy. So right in the middle of steady plus easy So you just combine them to make steasy. So that's about eight minutes a mile for me So it's not quite a jogging day not just plotting along Uh, just getting the legs moving a little bit and it's not steady. It's definitely not steady It's steasy. So right in the middle there, which for me and again for me, it's eight minutes a mile All right, so that's steasy. All right now moving a little faster. We got steady steady would be yes Seven minutes a mile and it's all ranges I would say put a 30 to 45 30 second range when I say seven minutes a mile It's like it's a range there on either end of that so it could be six 45 to 17 minutes Seven 15 a mile for steady. All right, so then moving a little faster to tempo I have found it's interesting, but I have found it's right about six 15 Six minutes and 15 seconds a mile for me and there it is once again on your screen in kilometers for Um, did I say tempo? Yes tempo. All right moving a little faster threshold Okay, actually quite a bit faster down to 515 to 530 a mile is like that is my window for threshold 515 to 530 a mile and again kilometers on your screen. That's threshold a little faster interval work Okay speed training. All right. That's faster and then last but not least the big one Race pace. Oh, you gotta love race pace. So just all out race pace. Well, okay Big caveat depending on the distance that you're racing, of course Obviously an ultra marathon pace is going to be a lot slower than a one mile pace But that is the that's what we're working toward. Oh, this light is giving me trouble everyone I'm gonna have to buy a new light at some point as I've mentioned a couple times already It's just uh, it's overheating. So these things happen, right? These things happen and that question of the day Where are you at in your training block? Are you at week one? Or if you just want to say the beginning or maybe you're Literate like next week is your race and so where are you at in your training block? And do you feel like you're in a good position right now in your training block? Okay, does that make sense meaning you you don't feel over trained or maybe you do feel just communicate Where you how you feel right now in your training? Maybe there's an injury on the horizon Maybe you like feel some niggles and you need to back off a little bit So just communicate how where for me it's early So I my body feels amazing as it usually does early and as it should as you're laying that aerobic foundation Before you begin that ascent to more to faster work down the road. So thanks for hitting it up. All right I think that's it. We're gonna call it there. Thank you for being here. Thanks for answering this question of the day today And also the question of the day from uh from yesterday. All right, everyone We're gonna toss it back on the right to the spring Marathon is chosen blog from last week where I announced my 2020 marathon And I already mentioned it today and then on the left we'll toss it back to the plyometrics blog Since I brought those into the blog today. All right, everyone. See beauty work hard and love each other See you tomorrow