 Getting it done, folks. Getting it done. Last baby workout on icy slick snowy conditions here in Denver, Colorado. We're gonna talk about these shoes here in a minute, but first and the workout, but first a quick update on the meetup location for the two to three mile shakeout run on Saturday. So we're still gonna meet in Central Park, but instead of, we're not gonna meet at the Tavern on the Green, we're gonna meet at the Delacorte Theater, which is the location of Shakespeare in the park. And the reason we're switching is because they're hosting a 5K race, I believe, at Tavern on the Green. It's really close to the finish line of the New York City Marathon, which means it's gonna be crazy. Lots of people, just a lot of situations. So we're gonna meet at the Delacorte Theater. There it is on your screen. 10 a.m. Eastern Standard Time on Saturday for the two to three mile shakeout run, I believe. So the reservoir is about a mile around it and it's close to that Delacorte, and I don't know if I'm saying that right as usual, but the Delacorte Theater on Saturday. So I will be reminding you throughout the week that we are not meeting at the Tavern on the Green. Instead, new location still in Central Park. All right, let's dive into today's workout. So we're gonna talk a little bit about turnover, a little bit about speed, but first the 5280s from New Balance, the fuel cell lineup, here we go. Sometimes you just nail your shoe decision on a particular day, given the conditions. And yes, okay, I'm gonna ask now, question of the day, what is the weather like where you live, wherever you're at around the world? I have found personally that transitioning between seasons takes a little bit of getting used to, by going from the spring temperatures to the hot summer temperatures, it's just amazing how your body adapts. And today was one of those days where my body wasn't quite ready for the cold, the breathing, the cold air in. So that's the question of the day. What is the, what's going on in like, I'm just like, what's happening in New Zealand right now? Or South Africa, or like are you, and for me like Argentina, okay. I'm racing in Argentina in like three or four weeks. What's happening in Argentina? Are you, I believe you're transitioning to summer, right? So anyway, that's the question of the day or maybe you're in Norway and it's starting to get real fierce up there. So that's, there you go with that. Okay, today's workout, three mile warmup and then six by one K with 90 seconds rest. And the times for those K repeats, we're looking at 312, 315, 316, 311, 315, and 310 was the last one, my fastest. I feel good about that. And I'm not surprised because again, going back to the weather, it took, it took two of the K repeats before I felt like I was not frozen. Like I just felt like I was stiff and not smooth those first two, especially the first one. So again, it's that adaptation and getting used to the weather difference here in Denver. So I feel good about the K repeats. I was really focused on my form, especially the last two, just not fighting it, floating it, just boom and that connects to New York City and going over those bridges, okay? I don't want to fight the uphill at all, especially at the beginning, the first half marathon just float the uphill, just nice and relaxed. Just like, you know, pretty much throw the time out the window, just be as relaxed as possible, save as much energy as possible. And so that's what I was practicing, especially the last two K repeats today. And just a quick reminder that as the seasons change, wherever you live, your times might be affected, whether it's you have to put on more warm clothing and you're breathing in cold air, like that impacts you just a little bit or maybe you're transitioning to really hot summer temperatures with high humidity, that will impact your training as well. So just keep that like weather does make a difference in how we train. Okay, and before I forget, these 5280s, epic. Again, I nailed it because of this outsole. Look at that, look at that grip there. Not sure if you can see it, really great grip on the ice and the snow. And yes, there is a carbon fiber plate. I haven't seen pictures of what the carbon fiber plate looks like in this shoe. And I get, I'll just mention this is a mile racing shoe. It's designed for road mile races. I think you could take it to the 5K if you wanted. It's definitely a tow striker, very aggressive. It's coming in at about five ounces. It's, I'm excited. I don't know when I'll ever have a chance to race a road mile race, but I would love to take this out in a race and just see how it does. But anyway, so great shoe so far for me. It's a very aggressive shoe, very niche shoe, if you know what I mean. Now again, back to today's workout, just to wrap this up here in the studio is that this two week timetable between Amsterdam and New York, I'm testing and a little bit of a mad scientist trying to figure out what the body needs. And so I'm not exactly positive if this six by one K workout was necessary. You know, not a major workout, but it was a little bit of a stimulus. I think I've topped out in about, I think it was, I don't know, I think it was about 170 to 175 heart rates. And but again, I just don't know if it's necessary to do it, but I did it. And we'll see how the legs feel tomorrow in the next day and the next day. But I will say by the ends, and this is where the title of the blog connects, is that my turnover felt so much better, those last two K repeats. And again, you know my thesis, like I love tapering, but I don't like my legs to fall asleep completely in a taper. And this is just, it's such a bizarre situation with two, you know, two major races so close. But that's why I did this today, to keep that turnover going. And by the end, I felt straw, I felt upright. I felt like my arm carriage was very good. I felt like my eyes were looking forward. My knee drive was pretty solid. But I just felt in control of my running form, the last two K repeats. And that's exactly what I wanted in this little miniature six by one K workout. All right, so there you have it. Icy marathon workout, leading into New York City in the 5280s, from New Balance on the vlog is not done. I already asked the question the day. I'm off to maintenance for the body. That's right, Epsom salt baths tonight. But before that, we're gonna go roll out in the gym, stretch all that good stuff. You know the drill, come on. And I'm calling in audible. All right, I've been filming a lot in the gym as of late, you know, the stretching, the pool, the sauna. So therefore I decided to not film that because I don't wanna film it every day for you. Instead, we're gonna hone in on the stability disc. Why? Because somebody asked in yesterday's comments under the blog, what my routine is for the stability disc. And here's the deal. I do my best to read all the comments. But it's continuing because you all are amazing and there's so many comments now. It gets harder and harder to read them all and I definitely cannot respond to them all. I apologize. Even if I take 10 to 15 minutes to type, I can answer maybe 20 to 30 comments in that amount of time. So, but I did see this comment about the stability disc. So let me show you what I do to work on ankle strength for a runner. All right, here we go. Okay, so for this first one, you wanna hold onto a wall or a post and it's just simply ankle rotations. What it's called ankle rotations. And so what you're gonna do is 10 ankle rotations counterclockwise, so outward, and then 10 clockwise. And then I switch to the other foot and I will do 10, the same thing, 10 counterclockwise, 10 clockwise, and I will go back and forth three times. So am I doing the math right? It turns out to 60 rotations for both, total for both ankles. And that's ankle rotations, not too complex. And yes, like everything in the gym, usually slower is better, just nice and methodical, not rushing it. And this is really good for ankle strength. If you're transitioning, tip of the day, if you're transitioning from the roads to the trails, I would do this for a couple months before even that transition begins just to get your ankles nice and strong for the rocks and the roots. And I tell you what, I have not rolled my ankle bad, bad. And okay, I guess I did it about 18 months ago in a race, in a trail race. But in training, it just doesn't happen. You know what I mean? So okay, so that's the first movement. And for the second movement, oh, this works all the small muscles, tendons, everything, ligaments. So you're working on your balance basically. You use the running motion to get onto the balance disc and you just kind of come up like that. My left knee might not be able to see that, but it's up in the air. And then I'm just looking right at you and I'm balancing, just balancing. And then over time, not the first time, probably give yourself two or three weeks of doing this. Hold it for 30 seconds for each ankle, three times each ankle. And then when you get real, real solid, you close your eyes and it gets a lot harder because your perception of what's around you change it, it's really fascinating. But that is just simply working on your balance in the runner's motion. So my left knee is up, if my right leg, if my right foot is on the disc and just boom and then eventually you can work on closing your eyes to work on your balance, okay? And then just one more. So this is a new stability disc and I'm realizing that I need to put more air into it just a little bit. But the last one, it needs a little more air, but basically you're gonna jump and I wouldn't recommend doing this movement for a couple months after practicing with the balance and the ankle rotations. But it's just a jump, boom, on, and then you just, you catch yourself and then off. And then you do it both ankles 10 times, on, whoo. And the goal is not to touch the ground once you, with the opposite leg that is landing on the disc and then you hold it. That wasn't a good one. And then I'll just do one more, boom, and then hold it. And again, I need to put a little more air into this disc. It's just a little loosey-goosey. All right, so there you go. Thank you for being here. Thanks for watching. That is the vlog for today and we're gonna toss it back two. We're gonna toss it back to two vlogs, one on the right about strength training and then one on the left about plyometrics. Just starting to work on building that foundation as a runner. Okay, love you all. Thanks for being here another day. See beauty, work hard, and love each other. See you tomorrow.