Go Cole, Haven, and Evan! It is beautiful to watch them develop as runners and good people! You are doing a fantastic job as a coach and a dad!! Living the blessed life and sharing it with us all! Love it!! ❤
Cole is such a work horse. Haven is really progressing well!! I usually like doing multiple ranges like : 2x(800,400,800,1k) different paces in a workout allow me to see what paces feel at different distances. But I usually start on the track and later workouts will start to transition to road cause I know elevation turns and what not are going to effect me.
awesome! ladder work has a lot of benefits! and changing up the distances and paces really help to get pacing and control dialed in. love how you mix it up so well! thanks for sharing~
A 5 degrees celsius start. That's pretty chilly in your neck of the woods..... we just had a week of that here and it was pretty nice but woke up to -10 celsius again this morning. 🥶 Great work on the intervals! I did a similar workout on wed. but with 60 seconds of work and rest, counted off in my head because I don't wear a watch. Another interval type workout I like are 10-20-30s in 5 minute sets. This is an effort based interval set that starts with 30 seconds of easy pace, then 20 seconds of a medium hard pace, then 10 seconds of an all out effort, repeated 5 times for 5 minutes. I like it because it builds in little accelerations both when you are fresh at the start of the set and as you tire towards the end of it. I might do 2 or 3 sets of this with a 5 minute walk/jog recovery between the sets.
-10 C yikes, hyung!!! i love how you count out your intervals. And keeping the transitions short in you 5x5 workout is a great way to stay focused and engaged! Love it!!! thanks for sharing hyung!
@@allheartrc the short transitions in the 10-20-30 5X5 workout may not be marathon specific but it is a really good workout if you are in a speed build or need to prepare for something that is more variable. Great for athletes who are gearing up for a soccer or a rugby season as it can mimic the demands of those sports well, but also great for those looking to build a kick into the end of their runs as it requires increased effort on tired legs towards the end of the 5 minute sets.
Awesome job on the intervals everyone. I’ve never even tried sub 6 min/mile intervals on a treadmill. I’m 90% sure I’d end up thrown off the back and looking like a 🥨. I’m curious how the hill strides will work for Haven. Sub 3 here you come!
hahaha! i've had near accidents on the mill, so i feel ya, jason! lol. but, for colin 5 something pace looks like jogging. ;) too bad he has to go the gym to do these workouts, though. his mill at home doesn't go that fast.lol~
colin is 42. after running track for princeton, he took time to heal his body, ran off and on for a while, and recently in 2021 started taking running a bit more seriously.
Go Cole, Haven, and Evan! It is beautiful to watch them develop as runners and good people! You are doing a fantastic job as a coach and a dad!! Living the blessed life and sharing it with us all! Love it!! ❤
Thanks so much fornthe encouragement, hyung!
You and your children are building SOOO much more than VO2 max! It’s beautiful to watch. Thank you.
hey stephen. thanks for this comment. means A LOT to me and my children.
Putting in the work while the rest of the world sleeps 💪🏻
whew! it's been some late nights and early mornings this week! can't wait to catch up on some much needed rest!
@ I can imagine these videos taking as much or more energy as the actual running 😃
Learner Tien is from Irvine!
Yes, he is! What a giant win at AO!
Cole is such a work horse. Haven is really progressing well!! I usually like doing multiple ranges like : 2x(800,400,800,1k) different paces in a workout allow me to see what paces feel at different distances. But I usually start on the track and later workouts will start to transition to road cause I know elevation turns and what not are going to effect me.
awesome! ladder work has a lot of benefits! and changing up the distances and paces really help to get pacing and control dialed in. love how you mix it up so well! thanks for sharing~
A 5 degrees celsius start. That's pretty chilly in your neck of the woods..... we just had a week of that here and it was pretty nice but woke up to -10 celsius again this morning. 🥶
Great work on the intervals! I did a similar workout on wed. but with 60 seconds of work and rest, counted off in my head because I don't wear a watch.
Another interval type workout I like are 10-20-30s in 5 minute sets. This is an effort based interval set that starts with 30 seconds of easy pace, then 20 seconds of a medium hard pace, then 10 seconds of an all out effort, repeated 5 times for 5 minutes. I like it because it builds in little accelerations both when you are fresh at the start of the set and as you tire towards the end of it. I might do 2 or 3 sets of this with a 5 minute walk/jog recovery between the sets.
-10 C yikes, hyung!!! i love how you count out your intervals. And keeping the transitions short in you 5x5 workout is a great way to stay focused and engaged! Love it!!! thanks for sharing hyung!
@@allheartrc the short transitions in the 10-20-30 5X5 workout may not be marathon specific but it is a really good workout if you are in a speed build or need to prepare for something that is more variable. Great for athletes who are gearing up for a soccer or a rugby season as it can mimic the demands of those sports well, but also great for those looking to build a kick into the end of their runs as it requires increased effort on tired legs towards the end of the 5 minute sets.
Awesome job on the intervals everyone. I’ve never even tried sub 6 min/mile intervals on a treadmill. I’m 90% sure I’d end up thrown off the back and looking like a 🥨. I’m curious how the hill strides will work for Haven. Sub 3 here you come!
hahaha! i've had near accidents on the mill, so i feel ya, jason! lol. but, for colin 5 something pace looks like jogging. ;) too bad he has to go the gym to do these workouts, though. his mill at home doesn't go that fast.lol~
How old is Colin? He’s doing some stout work on the treadmill
colin is 42. after running track for princeton, he took time to heal his body, ran off and on for a while, and recently in 2021 started taking running a bit more seriously.
@ He looks strong. I ran my best times in my 40s after picking up running at almost 35
Are you from california?
yes, we are fortunate to live in southern california and are able to train outdoors year round.
@@allheartrc Not to quick. Shizuoka, Japan is just as good. Little precipitation this winter, mostly clear skies. Dry roads for cycling
you walk off and come back for the camera lol
cole likes to show EVERYTHING. lol~