Hi MK. I ran my debut Marathon yesterday and got my sub 3:30 goal with a 3:25:06. Thanks for always responding to my questions on previous videos and as always, thanks for your content!
Great to see Alvin out there joining you for the start of your long run after killing the Klondike 100k. His video dropped last night and he looked much better in this run than he did at the end of his video when he was trying to climb the stairs to get to his bed after the 100k. 🤣 Well don to Alvin! That looked like a great day for a great long run! Great work from Aya, Evan, Cole, & Haven. They earned their Sunday Brunch! We are getting ready for our first hit of snow here, or as it is known in Alberta, the first "Everybody Forgets How to Drive Day" of the year! 😂
@@allheartrc I enjoyed Alvin's Klondike 100k video. Amazing perseverance. I laughed out loud though when I saw him trying to get up those stairs after he was done. I know the feeling well. Reminded me of trying to climb down the stairs after a heavy leg day when I used to go to a 2nd story gym in Vancouver. 🤣 I am staying pretty close to home today. Luckily there is still enough residual heat in the roads that the snow is not sticking to it. I am still on summer tires. That is the big issue at this time of year. I can't get an appointment to get the winter tires on until next month. So drive slow and keep my distance but the problem is not everyone sticks to that mantra. 😬 Good to see you can get on the bike now for some video work. Keep up whatever you are doing to gain your movement back and make sure to find a mattress to sleep on every night. lol
You guys make 4:05 pace looks so effortless =).. I ran my threshold 4:15 pace for 1km repeats and I was dying, it was a real struggle lol.. thanks for the motivation...
You should do easy runs at 60% to 75% of max heart rate. You can do lactate threshold runs up to 87% of max heart rate. The best way to figure out your heart rate zones is to race a 10K for lactate threshold and a 5K for vo2max.
Nice to see the daily vlogs return and cheers to Cole for picking up more responsibilities while you recover. Hope you get better soon, MK.
thanks justin! and congratulations on the toronto marathon personal best finish!!! let's go!
Everyone looks really strong going up Hicks! Great work Cole Evan and Aya!
they were all so strong!
Can’t believe you guys run so fast and make it look somewhat easy 🤗🙌🏼🏃
thanks dorothy! we are working on it every day!
Hi MK. I ran my debut Marathon yesterday and got my sub 3:30 goal with a 3:25:06. Thanks for always responding to my questions on previous videos and as always, thanks for your content!
Side note, Coles stride is looking sooooo relaxed damn..he really has come a long way since I started watching this channel.
wow! congratulations mario on an excellent PB of 3:25!!!! What a way to run a FIRST marathon!
oh man. thanks so much for the encouragement and support for so long, mario. we appreciate your friendship~
Everyone is looking strong!
they looked real good running in that group, didn't they? thanks jason!
So stinkin' impressive Aya, Cole and Evan!!! MK when you talked to Evan about her breathing, I started taking deep relaxing breaths. 🤣🤣🤣
hahahahaha! evan has come a long way when it comes to taking instruction while under pressure.
Wow, really impressive stuff!
thanks jpod!
You guys are strong❤
thanks philip! i'll tell them!
Great to see you all grinding! Congratulations and all heart!
thank you, norberto!
Hope you're feeling better soon MK!
thanks so much derek!
Oh look, its alvin ma!
alvin is great! he will run with us more often now that the trail race is over.
Great long run everyone!! Lots of good pointers to add to my iwn long run. Enjoy the post workout meal.
thanks melvin. good luck with your long runs and enjoy your post run meals too!
Great to see Alvin out there joining you for the start of your long run after killing the Klondike 100k. His video dropped last night and he looked much better in this run than he did at the end of his video when he was trying to climb the stairs to get to his bed after the 100k. 🤣
Well don to Alvin!
That looked like a great day for a great long run! Great work from Aya, Evan, Cole, & Haven. They earned their Sunday Brunch! We are getting ready for our first hit of snow here, or as it is known in Alberta, the first "Everybody Forgets How to Drive Day" of the year! 😂
haha. alvin is a goat! hang in there w the first snow, hyung. gotta keep those defensive driving reflexes sharp!!!
@@allheartrc I enjoyed Alvin's Klondike 100k video. Amazing perseverance. I laughed out loud though when I saw him trying to get up those stairs after he was done. I know the feeling well. Reminded me of trying to climb down the stairs after a heavy leg day when I used to go to a 2nd story gym in Vancouver. 🤣
I am staying pretty close to home today. Luckily there is still enough residual heat in the roads that the snow is not sticking to it. I am still on summer tires. That is the big issue at this time of year. I can't get an appointment to get the winter tires on until next month. So drive slow and keep my distance but the problem is not everyone sticks to that mantra. 😬
Good to see you can get on the bike now for some video work. Keep up whatever you are doing to gain your movement back and make sure to find a mattress to sleep on every night. lol
You guys make 4:05 pace looks so effortless =).. I ran my threshold 4:15 pace for 1km repeats and I was dying, it was a real struggle lol.. thanks for the motivation...
the kids struggled at 4:15/km intervals not too recently. keep working. you'll be running like cole and evan!
How would I know my aerobic and anaerobic thresholds? Is lactate test a requirement?
You should do easy runs at 60% to 75% of max heart rate. You can do lactate threshold runs up to 87% of max heart rate. The best way to figure out your heart rate zones is to race a 10K for lactate threshold and a 5K for vo2max.
I thought you guys will be on hiatus ?
haha! we are back! i was well enough to walk a few days ago, and now i am able to ride the bike and get video footage of the kids.