 All right everybody time to rock and roll tempo tempo tempo the first tempo of the training block leading into Amsterdam we are five weeks out amazing so excited and I must say seeing the buzz around Berlin and soon to be Chicago is getting me going for Amsterdam as well a little bit so anyway first temple of the block haven't I will have not gone this fast for this long since the Cleveland Marathon training block so we're gonna I have a range of as far as the times I want to hit today but the key is to go by feel I want to feel relaxed I want to feel smooth I want to feel loosey-goosey I want it frankly to feel controlled and easy quote-unquote easy so that I don't want to feel like I'm pressing is what I'm getting at because I believe in a marathon if you're pressing you're either going too fast or you might just not have the fitness yeah you your fitness might not be at the level that you had originally hoped to have it at if that makes sense so anyway and for those that know Denver I'm running on the Highline Canal today I would love to go on pavement especially since I'm getting ready for a road marathon but I got to make smart decisions I can't be on pavement and that's what happened last time and I got I had an injury in my left foot you know a stress reaction so I need to stay on dirt as much as possible even though dirt slows you down but that's okay I'm hoping that the challenge of running on dirt through these tempos and threshold runs will basically set me up for success when I'm on pavement and my legs are like oh hello let's let's rock and roll on this pavement so I am going on dirt it's very buffed out it's not a dirt road by any means so it's a little a little loosey-goosey dirt but it should be good and yes we're gonna take out the new balance fuel cell rebels okay all right I'm gonna bring the GoPro up to the start just to show you the dirt and the setting of where I'm doing this yeah all right whoo it's getting warm so here is the Highline Canal and you can see the see the dirt here it's you know it's not a hard packed road so you know it's a little loose but this is probably where I'm gonna be doing my tempos and threshold runs leading into Amsterdam again just to stay healthy so and it's kind of shaded by these trees here so it's really it's it's spot-on all right I'm gonna set the camera down I'm not gonna carry it I gotta focus get the get the legs moving time to get those legs moving everybody five weeks to go see at the house and we're back at the house giving it a shot Univid Elite Recovery Mix all right endurance fuel 4 to 1 carbohydrate to protein ratio 10 grams of organic P protein isolate 610 milligrams of electrolytes so let's give it a shot here this is the creamy vanilla flavor hello 220 calories let's let's sorry about that let's see how this tastes here and my big Weston Bruin they said mix it with 16 to 18 ounces so I think this is about right wow looks pretty thick here we go all right I feel good I knew that I would do so good whoa so good all right now I gotta mix it hold on hold water I like that a lot wow creamy vanilla it also has a hundred mcg of vitamin k2 7 for muscle cramp prevention and cardio respiratory fitness and 25 mcg 1000 IU of vitamin D3 for a prevention of injury and bone health support you know how I like that all right here goes nothing smells really good oh that's good oh oh that's good not too sweet I like that I don't like over sweet you know me I don't like candy I just like dark chocolate oh that's good I like it it's it's spot-on you know it'd be good with is mixing in like a shake with a banana oh yeah whoa good throw oh what do I do oh you guys are actually playing football yeah I thought we were playing pass okay oh he's my teammate sorry hi everyone half-time break is over with broncos and bears time to go recover time to go recover stretch I'm stretching monkey I'm stretching all right everyone well my Broncos they're struggling they're struggling I don't know what to say they lost in there but at least my legs are winning because I spent the most of the third quarter stretching out rolling out with the boys inside the house so that feels good but all my Broncos what are you gonna do it's spilt milk under the bridge okay keyword for this vlog is tempo because this is the first today's run was the first tempo run of the Amsterdam marathon training block and the first tempo runs since before Cleveland so I'm so we're talking four or five months so it feels good and thank you I mean I think a lot well not a lot I think many folks out there at least on Strava I was noticing we're a little concerned about all the mountain running and wondering when I was gonna start to go a little bit faster well now is the time five weeks to go okay and I think our timing is pretty spot-on and okay I'm gonna give a tip of the day right now you know how I run by feel even though my wristwatch in my polar vantage five has given me a ton of data if you want to teach yourself how to run by feel rather than by data and just listening to all of the sensory data in your body your breathing your muscle fatigue your brain like your focus your brain focus everything don't look at your watch this is the tip don't look at your watch at least the first 10 minutes of the run just listen to your body okay and that's what I did in high school all through college at the University of Colorado we didn't have GPS watches existed but they were very expensive nobody owned one on the team we're talking like 2004 to 2008 approximately and so now I don't I I'm enjoying the watch and the GPS watch but at the end of the day I like to listen to my breathing first and so today's goal I knew six minute pace was gonna feel quote-unquote easy so but I didn't want to lock into six minute pace I wanted to go by feel and so at about 10 minutes about a mile and a half two miles I glanced down and sure enough I was at like 540 pace 535 pace even and I was like okay this feels controlled and I would remember I said that before I want to feel controlled relaxed and not tensed up and just fluid just feeling it out feeling it out and sure enough 13 miles later so today's run 13 miles 21k 545 per mile for the average or 335 per kilometer I'm excited this is good and if you want to hop on Strava you can go see my heart rate again I honestly don't even know what that means like you can go look at it I mean okay somebody pointed out it was between 150 and 160 the entire time and I but I have no clue what that even means because I've never run and trained by heart rate but at the end of the day based on how I felt and how frankly controlled it felt I'm excited for what is in the future in Amsterdam at sea level if you know what I mean and now remember if you're interested in my specific workouts and my specific training I'm gonna be posting all of my training down below every single vlog moving forward in the description but with a big asterisk and sure enough last week I it was the first week I did this I I basically had to switch up four of the seven days first of all because my legs were still pretty sore from the race in Utah and I just didn't expect the Dom's to linger as long as it did and because it really wasn't totally gone until Thursday so anyway but I'm gonna do better this week so down below Monday through Sunday if you want to see my workouts and I'll just say right now this upcoming week of training which will put us at the end of the week with four weeks to go it's gonna be the hardest week of training basically basically of 2019 maybe during the Cleveland marathon block I did some similar volume so it's gonna be high volume high pretty high vertical gain okay so we're probably gonna hit about 10,000 feet of vertical gain and then and then high intensity as well so this is a big big week of training and all the details are down below in the description alright so come journey with me we're gonna we're gonna keep fighting we're not done getting fit and the goal again is to be as fit as possible as fresh as possible and as healthy as possible at the starting line in Amsterdam alright everybody I think that's it I know I could talk more about the shoes today or about the workout but I'm gonna keep trying keep this a little shorter tonight I just appreciate you being here as always and five weeks to go five weeks to go it's all I got to say so oh yeah question of the day how you know I like to ask this on the weekends I know I'm asking it quite a bit but every single weekend is a new racing weekend right so how was your race this weekend if you raced what distance where was it how did you do how did you feel let us know down in the comments or how was your long run okay because I know a lot of people get their long runs in on the weekend so how was your long run what did you hit your goal time let us know and for a couple old blogs I'm gonna throw you back to the 1000th vlog that's right it's kind of a reflection blog to show you where we've been on this channel over the past three and a half years that'll be on the left and then on the right we're gonna go to the last tempo run that I did in the Cleveland Marathon training block alright take beauty work hard and love each other