HOW TO RUN FAST IN TRACK: tips and tricks

What is up everyone. Sorry it has been so long since the last video. Struggled with the worst sickness I ever had. Couldn’t get out of bed and hardly ate anything for days. That combined with the holidays has left me BUSY, but we are back making vids. Track workouts start next WEEK (I’m pacing my wife lol). We are going to be chasing some mile personal bests as well as some 5k/10k bests. I’ll talk about that next week but for now enjoy the video, subscribe for more content because TRACK IS BACK

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[Applause] what to do back up back up all right what is up YouTube we are out here we’re filming videos again we’re in Fort me Marland beautiful Fort me Maryland it’s like 40° out here and we are making a YouTube video today it’s been a while since you guys have seen me

I haven’t ran consistently in 2 weeks I was supposed to start running last week but I got really sick a lot of people have been asking me what is up next for uh my racing schedule for those of you who don’t know I have a wife who also

Runs as well and is running competitively she was kind enough to kind of go along with my whole otq or bust for a year and now it’s time to get back to some of her races and her specialty stuff so that means we are going back to the

Track I love track and so if I’m going to come back to it I want to make sure that I do it right um right now I’m not fit enough I’m not fast enough my legs aren’t strong enough to actually be able to run fast and track that’s what we’re doing day one

Getting ready for track we’re going to be changing up my training a little bit a year and a half of just marathoning kind of slows you down a little bit so this video is going to be about how to transition into track season get ready for some track races Um first thing you need to know when transitioning into track season is to take a break I was supposed to take a week off of running and then run every other day last week I got super duper sick last week and so ended up taking

That week off as well um so here we are so step one already complete taking a break allows your body to rest and recover which I guess I needed since I’ve gotten sick like two times in the past month it kind of helps turn your season plateaus into Peaks again and and

Training cycles and it’s a good thing to take a break you got to figure out what works best for you in high school I’ll take a week off at BYU I would take three days off and then run four miles every day after that and take a super

Down week and uh this go around I took two weeks off so um breaks aren’t fun but they are important we’re going to run 60 minutes today running with my wife we’ll check in a halfway all right guys as promised we are halfway into this

Run uh let me give you guys some stats 3 mil 750 Pace feeling terrible feeling like dog water to be h Hest with you guys but it’s all right it happens uh they say when you take a break every 3 days you lose 10% of your Fitness I

Don’t know how true that is but I think the two we break combined with the sickness made me lose like years of Fitness I feel like a like a smoker I have the lungs of a smoker and then I went and ran a mile like my chest just hurts I haven’t felt this

Space since like Middle School um this is going to be a long road long comeback road to Fitness but you know it’s going to be all right cuz brakes are important you know my body really needed it my immune system was in the gutter after this past year I guess

So uh it’s all right happy to be running happy to be out here Adam’s Yap session only I’m just stalling so I don’t have to Run just started okay guys so I don’t even know if you can hear me because the stair Master is really loud but uh I’m not up to full mileage yet obviously cuz I’m just getting back I still like to double and try and uh exercise twice a

Day still I think a slept on cross training method is a stair Master obviously if you’re injured or you’re hurt and you have to put like zero weight on whatever injury you got like bike or elliptical is going to be a little bit better but I just like this

Cuz it’s easy to get my heart rate up it’s kind of like running you know like you do the same movement so it’s pretty specific and I like to do this before for my weights and stuff cuz it gets my quads and my butt and even my Cales like warmed up

And like tired you know I also like to do this cuz in the winter in Utah the trails and the mountains are a little not as accessible so I think that this kind of helps get that same stimulus to an extent obviously of you know going up mountains

Just a fun little thing I’ll do this for about 20 30 minutes and then I’ll lift and I kind of count this as a double so all right ladies and gentlemen here we are in the gym one of the biggest things I’m changing going into 2024 is lifting more

Consistently and you know with more of a purpose before I was kind of just I’d come here not very often honestly like eight times a month which is not a lot okay actually that’s a lot that’s a lot that is not okay that’s cap that’s cap

Okay like three times a month I’d come to the gym still okay you know what I would come to the gym not very consistently I would try my best I would do core at home but you know coming to the gym is a hard I don’t know about the

Core okay you know what okay listen as my loving wife has said I just need to be better with weights and I need to be better with core I think it’s really important when you’re going into track to do those things cuz again I’ve said it in videos before and I’ll say it

Again you want to be an endurance athlete and not just a distance Runner so you just want to be all around strong and an all- around fitness machine you don’t want to just like only be good at distance running cuz that leaves you exposed if you want range in track if

You want to be able to run the mile the 800 the 2 Mile the 15 the 10K you got to you got to have strong legs and strength training gives you that range that you need so as long as you’re just getting in the gym doing as best you can you

Also kind of want to make sure that it fits with your program that your coach has you want running and weightlifting to compliment each other not go against each other right so people like to lift on harder days some people like to lift on the easier days that’s kind of just

Up to you personally I lift on my harder days so so this isn’t my normal gym I don’t know if you noticed I’m still in Maryland so that being said we don’t have a lot to work with here in terms of Weights we got some cable stuff show them the free

Weights those are what we have in terms of like dumbbells and stuff we’re going to make it work we’re going to lift this is going to be my like best Sam suic impression if you don’t know who Sam solic is look them up I’ll put them up on the on the thing But the hardest part about winter break and honestly the hardest part about transitioning from cross country to track and just the time of year it is is the break that you have in between there’s the holidays and all that kind of stuff but you know it’s hard traveling getting out of your routine

And in all my years doing that I would say that it’s just a disciplined thing in the winter time you’re making you’re trying to make travel squads for indoor you’re trying to get some PBS like indoor is much more of a bigger deal um in college than it is in high school so

Yeah you kind of got to endure all the annoyed comments from your family members and like oh we got to go do this you’re like no I got to get I got to get my run in all right well anyways guys no squat bar today so we’re doing uh

Whatever this is it doesn’t look very impressive biggest thing is over winter break in general is to try and keep the same routine as best as you can I know you’re traveling you’re not in the same gym that you’re normally in you’re not eating you’re not sleeping as much as

You normally do and my whole collegiate career the only time I’ve ever gotten hurt is during an indoor season and I just think it’s because I haven’t really done that good of job in the past making sure that I’m staying on that routine during the winter breaks and and stuff

Like that you know I’m I’m always thinking about you know my teammates and if they’re having better workouts than I am if they’re having better long runs than I am coming from a guy who gets very anxious about that kind of stuff as long as you’re trying your best that’s

All you can do and even with workouts you’re not going to hit workouts as fast as you normally would the mental bennies that you get the mental benefits that you get from even attempting to do the workout like that by yourself I think go a long way so oh yeah this is

Going to look great on the YouTube channel I don’t even have that much to talk about about you know this is just what I do but anyways monster walks for the hips oh lower I think this I I think I should have started the whole video off with

This but I think it’s to have a plan I think it’s brakes are important lifting is important you know all that stuff’s important but what’s most important is that all that stuff is part of a bigger plan and like a means to an end I think it really uh helps motivate you helps

You stay motivated during the winter breaks and during the times when you don’t feel like running that much so anyways uh last thing for me to do is jump rope which I don’t really kind of want to film myself doing that yeah so I’m going to do some jump ropes and then

I’m going to do some core I’m going to I’m going to release to you guys the best kept secret in BYU history this is the ab workout that um that Conor man does that the whole team does and it’s a doozy this is kind of my standard of

What I do but anyways all right guys um like I said um I don’t know if I’m filming anymore today so I’m going to say goodbye to y’all we’re getting ready for track season we’re going in 2024 we’re going to run some Fast Times we’re going to get some

PBS um we’re going to start lifting every day we’re going to start doing what we need to do so um thank you guys for Watching