July 24, 2025 • 33 mins
We’re lacing up for a sweaty sleigh ride through Christmas in July, a 30-minute express workout that brings festive fun and fierce intention to your training. Whether you're chasing a PR or just showing up in the middle of summer chaos, this workout proves that short can still be extraordinary.
Coach Christine leads you through a power-packed interval session built around effort-based training that blends endurance, strength, and mental grit, plus just enough sparkle to keep it fun.
🎄 Here’s what you’ll experience:
- A structured 30-minute run with four rounds of strategic intervals:
• 3:00 Conversation Pace (RPE 3–5)
• 2:00 Tempo Effort (RPE 6–7)
• 1:00 All-Out Blitzen Mode (RPE 8–10) - Coaching cues that keep your form strong and your mindset sharper than Santa’s sleigh rails
- Why these express-style workouts matter when life is busy (and how they build speed, endurance, and resilience)
- Permission to stop chasing perfection and start chasing progress—with purpose
✨ Whether you’re an Extraordinary League athlete or new to this space, this bonus run gives you a sneak peek at what happens when we mix strategy, fun, and a little seasonal spice.
🎁 Ready for more?
The Extraordinary League Fall & Holiday Challenge Series kicks off soon, and it’s going to be our boldest season yet. But the themes and perks? They’re top secret (for now).
💌 Join the Early Bird Notification List to get first access, early bird pricing, and behind-the-scenes details before doors open to the public.
👉 Join here to Unlock YOUR EXTRAordinary Season!
🎅 And hey, text me what’s on your Christmas wish list this year! I’d love to hear your goals and how you're showing up for yourself this season.
Have questions or want to chat? Send me a text!
Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.
Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:00):
Welcome to Slay what your Christmas in July?
Slay and Sprint Run.
Hey friend, I'm Coach Christineand today we're lacing up with
one goal in mind to slay everysingle stride.
This workout isn't just festivefloss, it is fierce.
We're talking jingle jogs,tempo, tempos and full blitzed
mode.
So, whether you're sweatingthrough sunshine or sleigh bells
, show up like Rudolph on raceday.
(00:22):
Let's get ready to lace up andget out there on that
three-minute walking warm-up orlight jog in three, two and one.
Well, first of all, thank you somuch for joining me and I hope
that we can add a little sparkleto our day right here and now,
knowing that, while we arepotentially still in some hot
temperatures, that it's allabout setting our tone, setting
(00:45):
our purpose.
We're here in this warmup, niceand tall, proud of ourselves
for showing up and also reallyintentional about what we want
out of today's workout, which isa whole lot of sass.
Right, it's not just a warmup.
This is your opportunity tohave a mindset check-in.
What are you here for today?
And I know that you are readyto own it because you showed up
(01:09):
to have the most fun and alittle bit of extra fierce, fast
pieces here.
So, while we're getting readyto set our intention for today,
and I'm going to let you knowwhat you can expect from the
workout.
I want to make sure that youare nice and tall.
You're stacking your spine,You're opening your chest, your
shoulders are down and back.
This is your power stancebefore we get ready for takeoff.
(01:30):
There's no pressure here.
It's all about just beingpresent.
I'm gonna let you focus on whatyour intention is for today's
workout.
I'm gonna ask you to focus onyour breath and express some of
your gratitude for theopportunity to move and groove
as we play through these sprints.
(01:57):
Indeed, we are going to have ahappy holiday today.
We don't have to wait untilit's officially Christmas in
July to do so.
We don't have to wait untilit's officially Christmas in
July to do so.
We are able to bring in alittle bit of joy into every
single run.
Gratitude and definitely add ina little bit of spice to our
eggnog, if you will.
Today we're going to do, afterwe're done with this
(02:18):
three-minute walking warm-up orlight jog warm-up, we're going
to go into a three-minuteconversation pace that is a rate
of perceived effort of a threeto five, which means we should
be able to sing along to themusic in the background.
It should be a little bit ofour jingle jog, if you will.
So if we're rolling shoulder toshoulder, we're going to talk
all about what our favoriteaspects of the holidays are.
(02:41):
Then for two minutes we'regoing to pump into our tinsel
tempo.
We're going to take that rateof perceived effort up to a six
to seven.
That becomes more of a sentencepace.
You're definitely working alittle bit harder.
You're in this comfortably hardpush.
And then we get the beautifulopportunity for 60 seconds, one
(03:02):
full minute, to bring that fullBlitzen mode, Tackling RP from
eight all the way to 10.
We're going to repeat that fourtimes and we're going to cool
down with a three minute walk ora light jog on the flip side of
this.
So 30 minutes in total and justbecause it is short does not
mean that it can't bring thatspice, my friend.
(03:24):
Just because it is short doesnot mean that it can't bring
that spice, my friend.
Let's get ready to go into thatthree-minute conversation pace
in three, two and one.
Oh yeah, Getting right to it,taking up that notch into our
conversation pace, running light.
But we're still grounded,really feeling that pavement or
the treadmill belt.
We're not fighting against it,we're letting it just return our
(03:46):
energy letting it spring usforward.
So again, those shoulders aredown and back, which allows your
arms to swing low and smoothlike pistons, keeping them
(04:07):
controlled During those threeminutes.
I really want you to focus onyour form.
Speaker 1 (04:11):
Good, short strides, nice tall posture, and every
step is a reminder I am here, Iam ready and I am super strong.
Speaker 2 (04:17):
During this three-minute conversation block,
you don't need to proveanything.
You're warming up yourconfidence.
You're letting your body wakeup a little bit more.
Bring a little bit more of thatsparkle to you today and this
is a great opportunity to reallyconnect with your why?
Why you show up?
(04:56):
To keep up with Busta Rhymes.
You're able to say this outloud, then you may be a little
bit lower in your RPE.
It is conversation paced, butI'm not sure it's full-on buster
rhymes rapping mode I played mydrum for him I played my bass
(05:31):
for him.
So, while we're here inconversation, hayes, I'd love to
hear from you as to why you donot just show up here and now,
but before we get into thebusyness of the seasons that are
(05:52):
here around the corner.
We're at the end of July, I know, but before you know it we're
going to be into August.
School kicks back in.
We'll have all those wonderfulfall temperatures, those fall
races we've been working andsweating so hard for, but, more
importantly, we're also going toget into a lot of busyness and
(06:13):
it's really important that weallow ourselves to realize that
we have to own, with intention,our focus.
So, with that said, let's getready to focus our attention and
our intention for our tempo inthree, two and one, two minutes
here for you to push at thatpace if you are super metric
(06:34):
focused and you can't resist.
But just look at your watch now.
What we're looking for here isto take it up about 15-30
seconds faster than yourconversation pace, but again,
really tuning into your body,listening to your body here for
two minutes or 120 seconds.
I want you to bring in more ofthat comfortably hard.
Speaker 1 (06:57):
Looking at RV of six to seven.
Speaker 2 (07:03):
Little tinsel tempo it's controlled.
It is challenging.
It does require some mentalfocus and grit.
This is where you get yourengine revving.
Speaker 1 (07:13):
You're strong, but you're not frantic.
Speaker 2 (07:18):
It's all smooth and steady Now, as you're landing
lightly underneath your hips.
I want you to think aboutpushing the ground away.
Each step is intentional,driving you forward, keeping
that cadence crisp, like thatfall or winter era that,
hopefully, is coming soon.
You're not chasing your pace,you're building that rhythm.
(07:41):
It's easier to see me withtears.
I've met someone special,special.
Speaker 1 (07:52):
All you have, all you have the king of kings, no
(08:14):
other name, all right, myfriends, we're going into that.
Speaker 2 (08:18):
60 seconds, one minute of a push pace.
Get ready to bring it in.
Speaker 1 (08:24):
Five, four, three, two one, let's go, oh yeah.
Speaker 2 (08:35):
It's 60 seconds, it's one minute long, it is fast, it
is furious, but it is stilldefinitely fabulous.
Drive from those hips.
We're thinking a little fire, alittle extra fight, but
definitely some fast feet withall that fabulousness.
So, eyes forward, chin up, ownthis space that you're running
in.
It is yours.
Dig a little deeper for 30 moreseconds.
(09:02):
You've got this.
Take it all the way through.
Don't let up yet.
Not one second early.
This is short, but it is spicy,staying tall Keeping your eyes
on the prize.
Five, four, three, two and one.
(09:31):
Pull it back.
We're taking it all the wayback into our conversation pace.
If you need to walk it out fora mere moment or to catch your
breath, feel free, but I'd lovefor you to join me back in that
conversation pace.
When you have caught yourbreath, you have let your heart
rate slow a little bit.
Fantastic effort.
(09:57):
So we have four full sets.
Right, we did that first one.
We only have three sets left.
We're already in our second setset.
What I love about this style ofworkout is that it's short but
(10:17):
it's strategic.
A lot of us that are trainingfor endurance, we're used to
going the distance pun intended,of course but you don't always
need every single workout to bea full 90 minutes or beyond.
You always need every singleworkout to be a full 90 minutes
or beyond.
You don't always need a sleighfull of free time to make
progress.
This 30-minute express sessionfits right into that hustle and
(10:38):
bustle.
It's perfect for when life getsa little chaotic, but you still
know that your health isimportant, that you're worth
that time frame, carving it outand really still moving forward,
not sacrificing yourself, yourtime for yourself or your health
.
Now I'm going to tell you alittle bit about why this
(11:04):
workout does work, why it's sostrategic.
Now I'm going to tell you alittle bit about why this
workout does work, why it's sostrategic.
Right here, this steadyconversation pace.
It keeps your heart rate niceand honest, working in that zone
two.
This is where we really get tobuild endurance, even if it is a
(11:29):
shorter workout.
It also builds that foundationand on that foundation we get to
build into that tempo work thatbuilds that strength and
stamina and that one-minuteblitz and burst.
That's where you build a kindof resilience that shows up on
race day and in every single dayof our lives.
(11:49):
That's where we buildconfidence that we can do hard
things.
What I also love about thisstyle of workout is that it
reminds you that let's just say,maybe your set wasn't perfect.
For set one, that's okay.
We get to show up for set two,give it a little bit more, give
it more focused.
Each set is a new page allowingyou to create your story here
(12:18):
and now.
Okay, we're taking it back upinto that two minute tempo In
five, four, three, two, one,bringing that tinsel, bringing
that sparkle into our two minutetempo.
So again, our PE of six toseven, 15 to 30 seconds faster
(12:42):
than our conversation pace.
This would also be more akin toyour 10k or half marathon pace
For this type of short workout.
You're going to feel definitelya difference as you shift
through those different pieces.
What I also love is that whilewe are still working through
(13:23):
summer and celebrating ourchristmas in july, here we're
not just dashing through theheat, the humidity, the hard
stuff.
We're training like someonewho's slaying that self-doubt
with every single stride.
I don't know about you, but thisputs a huge smile on my face.
(14:10):
I mean, I do want a lot forChristmas.
You can give me some crownedathletics.
You can give me some sparklewear, some new race shoes, race
registrations.
Let's take it up.
Woo, 60 seconds here.
(14:31):
Let's make that mad dash allthe way, like we've got all the
fabulousness waiting underneathour Christmas tree that we could
ever want.
I just want you to push alittle harder, go a little
stronger and believe in yourself.
You can make my wish come truehere by doing that.
(14:56):
30 seconds left here.
Can you give me a little bitmore?
Hey, I told you this workoutwould be short.
I didn't tell you it would beeasy.
Speaker 1 (15:07):
I told you this workout would be short.
Speaker 2 (15:12):
I didn't tell you it would be easy Moving those feet
a little quicker.
10 more seconds here.
Speaker 1 (15:22):
Don't give up yet.
Speaker 2 (15:26):
3, 2, and one Congratulations.
Two sets down, two sets to goHalfway point.
This means, if you're out andback, turn yourself around, make
(15:54):
your way back home.
I'm curious what do you want forChristmas?
You know that you can add alittle response, a little reply
here on episode notes.
There's a little button there,hyperlink, that lets you text me
(16:15):
your response.
Just include your name.
Tell me what you want forChristmas this year.
You're thinking it's still July.
I haven't even thought of myChristmas wish list.
Well, let your heart's desirebe known.
My friend, we're still here inthis conversation pace.
It should feel even a littleeasier than it did the first
(16:36):
time.
Even the second time We'vewarmed up, we've allowed our
body to really work through allthe different efforts, all the
different cases, efforts, allthose different cases.
I love using these intervalsand these different sets as
little mini mile markers, right,a little goal check-in in
(16:58):
disguise, because each set letsus check in and recommit to our
goals, our growth, lets usreally hearken back to our why,
especially when we're in theback half of the workout.
We know that we can show up, weknow that we can show out by
putting in that work.
And what I love too is thatwe're adding a little bit of fun
(17:20):
to the purpose of our workout,to our training, because if
we're going to put in the work,why not do it with a little
glitter?
I mean I put in the work.
Why not do the little glitter?
I mean I love that grit butlet's add a little glitter.
(17:41):
As we're here in our third set,I want to remind you this isn't
just fluffy, this is a littlefestive fire that I want you to
connect with.
You're unwrapping the progressof your journey, that progress
of your self-improvement, withevery single step, every round.
Here we're going to be takingit up into our two-minute tempo
(18:05):
in just about 25 seconds.
20 seconds now.
Oh yeah, you may naturally bewanting to go a little faster
here just because of that beat.
Well, I aim to.
(18:26):
Please, let's do it in three,two and one.
Let's go Two minutes of thattempo pace.
(18:49):
Now, reminder tempo is thatcomfortably hard.
We don't want to do this styleof workout every single time we
lace up and we show up, but wedefinitely want to sprinkle in
tempos into our training for amyriad of reasons.
It helps us to improve ourlactate threshold, helps us to
(19:13):
improve that mental grit.
There's a lot of fortitude inthis style of work here, this is
(19:34):
a pace that should challengeyou.
It's not here to break you, butit is here to help you to learn
how to hold a little bit of thatdifficult time.
Those little bit of challengesthat come our way allows you to
own it, because Holiday HustleMode activate it, and if you're
(19:59):
looking for a way to giveyourself a gift to your future
self, right here, this is howyou deliver it Focusing on our
(20:20):
form, our breath, movingourselves forward as we get
ready to go into our blitz andblast in.
Five, four, three, two, one.
Let's do it 60 seconds on theclock here.
This is the time to blitz themlike you mean it.
(20:40):
This is not a drill, it's aholiday sprint for your soul.
No holding back here, 60seconds of everything you've got
(21:02):
.
You have big goals.
These are the kind of workouts,right here, that are going to
help you make it own it, getthere.
And you do it by continuing toshow up, not pulling back, not
holding yourself into that spacewhere you know that you're
comfortable in.
Let's push past that comfort.
Let's drive a little deeperhere for 10.
Those fast feet are moving.
(21:30):
Five, four, three, two, one.
Woo, take a good deep breath.
Pull it back Nice and easy.
Take a light walk or light jogif you need to, but join me back
in our three-minuteconversation pace as quickly as
you can.
This is our final set, our lastchance to own it here.
It'll be over before you knowit.
(21:51):
You'll be cooling down, feelingabsolutely incredible for
showing up for yourself here andI want you to have zero regrets
.
If you had a set throughouttoday's workout that wasn't your
absolute perfect, that's okay.
(22:11):
Not every set or segment needsto be perfect, not every run
needs to be perfect, but everyrun and segment gives you
something as long as you give ityour best.
Speaker 1 (22:21):
Thank you, Everyone would have a plan and right
would always win.
Speaker 2 (22:52):
And love would never end.
So, again, as we start to bringsummer I know it's not
officially done yet, but as westart to get ready for fall, as
we start to get ready for winterour calendar is likely looking
like it's already gettingattacked with several
obligations, a lot of differentneeds.
You're moving and grooving tomultiple different things that
(23:13):
are calling your name and, again, this is why this style of
workout is going to actuallyhelp you to move the needle.
You don't need hours, you needthat intentional time to deliver
(23:38):
for yourself.
Here.
It's also incredibly importantthat we find a little bit of joy
, a little bit of fun with ourworkouts.
We're doing this for long-termhealth.
We're doing this for anopportunity to feel our best day
tomorrow and hopefully in 5, 10, 15, 20, 30 plus years.
We're going to do that easierby bringing in a little bit of
festivity to our fabulousness.
(24:00):
This is an opportunity for youto continue your reset because
it's a recharge, so considerthis your reset button.
(24:22):
Maybe you came into this workoutfeeling tired.
Now you're already feeling thatenergy bouncing back.
Let's do it as we go into ourtwo-minute tempo right here.
Bring it up.
You're feeling energetic,you're feeling strong.
You have given yourself theproof that life sometimes gets
loud.
(24:42):
Maybe some things arechallenging, there's
difficulties, there's obstacles,but this run, this is your time
to quiet the noise, even myvoice, tune into something that
matters you, and you giving yourbest effort.
So let's keep this going allthe way to the end.
We are in sight.
That festive finish line isalmost here.
(25:03):
Let's drive a little harder,let's get a little deeper.
Let's keep going.
(25:26):
What I love again about thesestyles of work, guys, is that
you don't have to push to theedge every single day.
Right, it's knowing when tostrike the balance between
effort and ease, when to say,maybe I don't have a full 60
minutes or 45 minutes or twohours, but I do have 30 minutes
for myself.
I know you have a lot of hatsto wear, including a Santa hat,
(25:49):
so I'm glad that you wore thehat for yourself today.
In 30 seconds we're going to gointo our very final Blitzen
Blast.
This is where I'm going to giveyou full permission, though you
(26:10):
don't need my permission to beyour best, but I want you to
give yourself that opportunityto show yourself that you can
push past your limits.
You'll have 60 seconds here togo all out in 3, 2, 1.
Let's go Light and quick withthose feet all the way to the
(26:35):
end.
My friend, this is your finishline.
This is your time.
Again, this is where there's alot of growth.
It lives here, in this burn, inthis breath.
Yes, I know your legs may be alittle tired, your legs may be
(26:55):
burning, but this is where youcan say I could quit, but I
won't.
I know I'm capable of makingthis all the way to the finish.
I'm pushing a little bit morehere, moving those feet a little
faster.
Pump those arms.
Stay nice and tall.
Keep your eyes focused on thatfinish line.
(27:20):
We're here for 10.
Hitting a faster cadence forfive.
Quickening those studs forthree, two, one, congratulations
.
We are officially in ourthree-minute light jog, or
(27:40):
walking.
Cool down, let that breath flow.
Your heart is still likelybeating nice and strong.
That's just pride, that's goodRevel in that you did this, my
(28:03):
friend.
Speaker 1 (28:05):
So while the sleigh bells may fade away.
Speaker 2 (28:08):
As we bring this workout to a close, that finish
line feeling of showing up herefor yourself that stays with you
.
I want to congratulate you forkeeping your promise to show up,
for setting that intention atthe beginning of this workout
(28:35):
and for following through withgiving your best from set to set
.
So here, as you're breathing inthrough your nose and out your
mouth, I will need to remindyourself that life was hot and
busy and sometimes full of noise, but that here you got to show
up, and that truly is remarkable.
I just want to take a moment tothank you because, speaking of
Christmas in July and the bestpresent that I could ever ask
for is your presence here forshowing up for yourself today
(28:58):
and showing up to be here withme.
This isn't just a workout.
This is a moment.
This is an incredible community, and I thank you so much for
your contributions to it.
Every step that you took todaywas a reminder that you're
capable that you're consistentand you're worthy of every
single minute that you invest inyourself.
I'm so inspired by you and soproud of you, not just for
(29:22):
running, but for stayingconnected to your goals, for not
ghosting your greatness and forchoosing growth even when it's
hard, even when it's easier tosay not today.
So, as you continue, throughyour day after you're done here,
I'm going to ask you torehydrate and refuel with
something delicious andnutritious Peppermint mocha,
(29:45):
anyone but hold on to thisfeeling, that mix of strength
and satisfaction.
This, right here, is whathappens when you show up.
Thank you for being a part ofthis run, for trusting me to
guide you.
I'm so grateful and honored tobe in your corner, not just as
your coach, but as someone whobelieves in what you are
(30:06):
building.
So, my friend, I'm going to askyou to keep showing up.
Let's keep going, not justtoward finish lines, but towards
the strongest, most unstoppableversion of yourself.
And I want to remind you, I'mCoach Christine.
I'll see you next time for morestrides, more joy and more
unapologetic festivities.
Welcome to Slay what your Christmas in July?
Slay and Sprint Run.
Hey friend, I'm Coach Christineand today we're lacing up with
one goal in mind to slay everysingle stride.
This workout isn't just festivefloss, it is fierce.
We're talking jingle jogs,tempo, tempos and full blitzed
mode.
So, whether you're sweatingthrough sunshine or sleigh bells
, show up like Rudolph on raceday.
(00:22):
Let's get ready to lace up andget out there on that
three-minute walking warm-up orlight jog in three, two and one.
Well, first of all, thank you somuch for joining me and I hope
that we can add a little sparkleto our day right here and now,
knowing that, while we arepotentially still in some hot
temperatures, that it's allabout setting our tone, setting
(00:45):
our purpose.
We're here in this warmup, niceand tall, proud of ourselves
for showing up and also reallyintentional about what we want
out of today's workout, which isa whole lot of sass.
Right, it's not just a warmup.
This is your opportunity tohave a mindset check-in.
What are you here for today?
And I know that you are readyto own it because you showed up
(01:09):
to have the most fun and alittle bit of extra fierce, fast
pieces here.
So, while we're getting readyto set our intention for today,
and I'm going to let you knowwhat you can expect from the
workout.
I want to make sure that youare nice and tall.
You're stacking your spine,You're opening your chest, your
shoulders are down and back.
This is your power stancebefore we get ready for takeoff.
(01:30):
There's no pressure here.
It's all about just beingpresent.
I'm gonna let you focus on whatyour intention is for today's
workout.
I'm gonna ask you to focus onyour breath and express some of
your gratitude for theopportunity to move and groove
as we play through these sprints.
(01:57):
Indeed, we are going to have ahappy holiday today.
We don't have to wait untilit's officially Christmas in
July to do so.
We don't have to wait untilit's officially Christmas in
July to do so.
We are able to bring in alittle bit of joy into every
single run.
Gratitude and definitely add ina little bit of spice to our
eggnog, if you will.
Today we're going to do, afterwe're done with this
(02:18):
three-minute walking warm-up orlight jog warm-up, we're going
to go into a three-minuteconversation pace that is a rate
of perceived effort of a threeto five, which means we should
be able to sing along to themusic in the background.
It should be a little bit ofour jingle jog, if you will.
So if we're rolling shoulder toshoulder, we're going to talk
all about what our favoriteaspects of the holidays are.
(02:41):
Then for two minutes we'regoing to pump into our tinsel
tempo.
We're going to take that rateof perceived effort up to a six
to seven.
That becomes more of a sentencepace.
You're definitely working alittle bit harder.
You're in this comfortably hardpush.
And then we get the beautifulopportunity for 60 seconds, one
(03:02):
full minute, to bring that fullBlitzen mode, Tackling RP from
eight all the way to 10.
We're going to repeat that fourtimes and we're going to cool
down with a three minute walk ora light jog on the flip side of
this.
So 30 minutes in total and justbecause it is short does not
mean that it can't bring thatspice, my friend.
(03:24):
Just because it is short doesnot mean that it can't bring
that spice, my friend.
Let's get ready to go into thatthree-minute conversation pace
in three, two and one.
Oh yeah, Getting right to it,taking up that notch into our
conversation pace, running light.
But we're still grounded,really feeling that pavement or
the treadmill belt.
We're not fighting against it,we're letting it just return our
(03:46):
energy letting it spring usforward.
So again, those shoulders aredown and back, which allows your
arms to swing low and smoothlike pistons, keeping them
(04:07):
controlled During those threeminutes.
I really want you to focus onyour form.
Speaker 1 (04:11):
Good, short strides, nice tall posture, and every
step is a reminder I am here, Iam ready and I am super strong.
Speaker 2 (04:17):
During this three-minute conversation block,
you don't need to proveanything.
You're warming up yourconfidence.
You're letting your body wakeup a little bit more.
Bring a little bit more of thatsparkle to you today and this
is a great opportunity to reallyconnect with your why?
Why you show up?
(04:56):
To keep up with Busta Rhymes.
You're able to say this outloud, then you may be a little
bit lower in your RPE.
It is conversation paced, butI'm not sure it's full-on buster
rhymes rapping mode I played mydrum for him I played my bass
(05:31):
for him.
So, while we're here inconversation, hayes, I'd love to
hear from you as to why you donot just show up here and now,
but before we get into thebusyness of the seasons that are
(05:52):
here around the corner.
We're at the end of July, I know, but before you know it we're
going to be into August.
School kicks back in.
We'll have all those wonderfulfall temperatures, those fall
races we've been working andsweating so hard for, but, more
importantly, we're also going toget into a lot of busyness and
(06:13):
it's really important that weallow ourselves to realize that
we have to own, with intention,our focus.
So, with that said, let's getready to focus our attention and
our intention for our tempo inthree, two and one, two minutes
here for you to push at thatpace if you are super metric
(06:34):
focused and you can't resist.
But just look at your watch now.
What we're looking for here isto take it up about 15-30
seconds faster than yourconversation pace, but again,
really tuning into your body,listening to your body here for
two minutes or 120 seconds.
I want you to bring in more ofthat comfortably hard.
Speaker 1 (06:57):
Looking at RV of six to seven.
Speaker 2 (07:03):
Little tinsel tempo it's controlled.
It is challenging.
It does require some mentalfocus and grit.
This is where you get yourengine revving.
Speaker 1 (07:13):
You're strong, but you're not frantic.
Speaker 2 (07:18):
It's all smooth and steady Now, as you're landing
lightly underneath your hips.
I want you to think aboutpushing the ground away.
Each step is intentional,driving you forward, keeping
that cadence crisp, like thatfall or winter era that,
hopefully, is coming soon.
You're not chasing your pace,you're building that rhythm.
(07:41):
It's easier to see me withtears.
I've met someone special,special.
Speaker 1 (07:52):
All you have, all you have the king of kings, no
(08:14):
other name, all right, myfriends, we're going into that.
Speaker 2 (08:18):
60 seconds, one minute of a push pace.
Get ready to bring it in.
Speaker 1 (08:24):
Five, four, three, two one, let's go, oh yeah.
Speaker 2 (08:35):
It's 60 seconds, it's one minute long, it is fast, it
is furious, but it is stilldefinitely fabulous.
Drive from those hips.
We're thinking a little fire, alittle extra fight, but
definitely some fast feet withall that fabulousness.
So, eyes forward, chin up, ownthis space that you're running
in.
It is yours.
Dig a little deeper for 30 moreseconds.
(09:02):
You've got this.
Take it all the way through.
Don't let up yet.
Not one second early.
This is short, but it is spicy,staying tall Keeping your eyes
on the prize.
Five, four, three, two and one.
(09:31):
Pull it back.
We're taking it all the wayback into our conversation pace.
If you need to walk it out fora mere moment or to catch your
breath, feel free, but I'd lovefor you to join me back in that
conversation pace.
When you have caught yourbreath, you have let your heart
rate slow a little bit.
Fantastic effort.
(09:57):
So we have four full sets.
Right, we did that first one.
We only have three sets left.
We're already in our second setset.
What I love about this style ofworkout is that it's short but
(10:17):
it's strategic.
A lot of us that are trainingfor endurance, we're used to
going the distance pun intended,of course but you don't always
need every single workout to bea full 90 minutes or beyond.
You always need every singleworkout to be a full 90 minutes
or beyond.
You don't always need a sleighfull of free time to make
progress.
This 30-minute express sessionfits right into that hustle and
(10:38):
bustle.
It's perfect for when life getsa little chaotic, but you still
know that your health isimportant, that you're worth
that time frame, carving it outand really still moving forward,
not sacrificing yourself, yourtime for yourself or your health
.
Now I'm going to tell you alittle bit about why this
(11:04):
workout does work, why it's sostrategic.
Now I'm going to tell you alittle bit about why this
workout does work, why it's sostrategic.
Right here, this steadyconversation pace.
It keeps your heart rate niceand honest, working in that zone
two.
This is where we really get tobuild endurance, even if it is a
(11:29):
shorter workout.
It also builds that foundationand on that foundation we get to
build into that tempo work thatbuilds that strength and
stamina and that one-minuteblitz and burst.
That's where you build a kindof resilience that shows up on
race day and in every single dayof our lives.
(11:49):
That's where we buildconfidence that we can do hard
things.
What I also love about thisstyle of workout is that it
reminds you that let's just say,maybe your set wasn't perfect.
For set one, that's okay.
We get to show up for set two,give it a little bit more, give
it more focused.
Each set is a new page allowingyou to create your story here
(12:18):
and now.
Okay, we're taking it back upinto that two minute tempo In
five, four, three, two, one,bringing that tinsel, bringing
that sparkle into our two minutetempo.
So again, our PE of six toseven, 15 to 30 seconds faster
(12:42):
than our conversation pace.
This would also be more akin toyour 10k or half marathon pace
For this type of short workout.
You're going to feel definitelya difference as you shift
through those different pieces.
What I also love is that whilewe are still working through
(13:23):
summer and celebrating ourchristmas in july, here we're
not just dashing through theheat, the humidity, the hard
stuff.
We're training like someonewho's slaying that self-doubt
with every single stride.
I don't know about you, but thisputs a huge smile on my face.
(14:10):
I mean, I do want a lot forChristmas.
You can give me some crownedathletics.
You can give me some sparklewear, some new race shoes, race
registrations.
Let's take it up.
Woo, 60 seconds here.
(14:31):
Let's make that mad dash allthe way, like we've got all the
fabulousness waiting underneathour Christmas tree that we could
ever want.
I just want you to push alittle harder, go a little
stronger and believe in yourself.
You can make my wish come truehere by doing that.
(14:56):
30 seconds left here.
Can you give me a little bitmore?
Hey, I told you this workoutwould be short.
I didn't tell you it would beeasy.
Speaker 1 (15:07):
I told you this workout would be short.
Speaker 2 (15:12):
I didn't tell you it would be easy Moving those feet
a little quicker.
10 more seconds here.
Speaker 1 (15:22):
Don't give up yet.
Speaker 2 (15:26):
3, 2, and one Congratulations.
Two sets down, two sets to goHalfway point.
This means, if you're out andback, turn yourself around, make
(15:54):
your way back home.
I'm curious what do you want forChristmas?
You know that you can add alittle response, a little reply
here on episode notes.
There's a little button there,hyperlink, that lets you text me
(16:15):
your response.
Just include your name.
Tell me what you want forChristmas this year.
You're thinking it's still July.
I haven't even thought of myChristmas wish list.
Well, let your heart's desirebe known.
My friend, we're still here inthis conversation pace.
It should feel even a littleeasier than it did the first
(16:36):
time.
Even the second time We'vewarmed up, we've allowed our
body to really work through allthe different efforts, all the
different cases, efforts, allthose different cases.
I love using these intervalsand these different sets as
little mini mile markers, right,a little goal check-in in
(16:58):
disguise, because each set letsus check in and recommit to our
goals, our growth, lets usreally hearken back to our why,
especially when we're in theback half of the workout.
We know that we can show up, weknow that we can show out by
putting in that work.
And what I love too is thatwe're adding a little bit of fun
(17:20):
to the purpose of our workout,to our training, because if
we're going to put in the work,why not do it with a little
glitter?
I mean I put in the work.
Why not do the little glitter?
I mean I love that grit butlet's add a little glitter.
(17:41):
As we're here in our third set,I want to remind you this isn't
just fluffy, this is a littlefestive fire that I want you to
connect with.
You're unwrapping the progressof your journey, that progress
of your self-improvement, withevery single step, every round.
Here we're going to be takingit up into our two-minute tempo
(18:05):
in just about 25 seconds.
20 seconds now.
Oh yeah, you may naturally bewanting to go a little faster
here just because of that beat.
Well, I aim to.
(18:26):
Please, let's do it in three,two and one.
Let's go Two minutes of thattempo pace.
(18:49):
Now, reminder tempo is thatcomfortably hard.
We don't want to do this styleof workout every single time we
lace up and we show up, but wedefinitely want to sprinkle in
tempos into our training for amyriad of reasons.
It helps us to improve ourlactate threshold, helps us to
(19:13):
improve that mental grit.
There's a lot of fortitude inthis style of work here, this is
(19:34):
a pace that should challengeyou.
It's not here to break you, butit is here to help you to learn
how to hold a little bit of thatdifficult time.
Those little bit of challengesthat come our way allows you to
own it, because Holiday HustleMode activate it, and if you're
(19:59):
looking for a way to giveyourself a gift to your future
self, right here, this is howyou deliver it Focusing on our
(20:20):
form, our breath, movingourselves forward as we get
ready to go into our blitz andblast in.
Five, four, three, two, one.
Let's do it 60 seconds on theclock here.
This is the time to blitz themlike you mean it.
(20:40):
This is not a drill, it's aholiday sprint for your soul.
No holding back here, 60seconds of everything you've got
(21:02):
.
You have big goals.
These are the kind of workouts,right here, that are going to
help you make it own it, getthere.
And you do it by continuing toshow up, not pulling back, not
holding yourself into that spacewhere you know that you're
comfortable in.
Let's push past that comfort.
Let's drive a little deeperhere for 10.
Those fast feet are moving.
(21:30):
Five, four, three, two, one.
Woo, take a good deep breath.
Pull it back Nice and easy.
Take a light walk or light jogif you need to, but join me back
in our three-minuteconversation pace as quickly as
you can.
This is our final set, our lastchance to own it here.
It'll be over before you knowit.
(21:51):
You'll be cooling down, feelingabsolutely incredible for
showing up for yourself here andI want you to have zero regrets
.
If you had a set throughouttoday's workout that wasn't your
absolute perfect, that's okay.
(22:11):
Not every set or segment needsto be perfect, not every run
needs to be perfect, but everyrun and segment gives you
something as long as you give ityour best.
Speaker 1 (22:21):
Thank you, Everyone would have a plan and right
would always win.
Speaker 2 (22:52):
And love would never end.
So, again, as we start to bringsummer I know it's not
officially done yet, but as westart to get ready for fall, as
we start to get ready for winterour calendar is likely looking
like it's already gettingattacked with several
obligations, a lot of differentneeds.
You're moving and grooving tomultiple different things that
(23:13):
are calling your name and, again, this is why this style of
workout is going to actuallyhelp you to move the needle.
You don't need hours, you needthat intentional time to deliver
(23:38):
for yourself.
Here.
It's also incredibly importantthat we find a little bit of joy
, a little bit of fun with ourworkouts.
We're doing this for long-termhealth.
We're doing this for anopportunity to feel our best day
tomorrow and hopefully in 5, 10, 15, 20, 30 plus years.
We're going to do that easierby bringing in a little bit of
festivity to our fabulousness.
(24:00):
This is an opportunity for youto continue your reset because
it's a recharge, so considerthis your reset button.
(24:22):
Maybe you came into this workoutfeeling tired.
Now you're already feeling thatenergy bouncing back.
Let's do it as we go into ourtwo-minute tempo right here.
Bring it up.
You're feeling energetic,you're feeling strong.
You have given yourself theproof that life sometimes gets
loud.
(24:42):
Maybe some things arechallenging, there's
difficulties, there's obstacles,but this run, this is your time
to quiet the noise, even myvoice, tune into something that
matters you, and you giving yourbest effort.
So let's keep this going allthe way to the end.
We are in sight.
That festive finish line isalmost here.
(25:03):
Let's drive a little harder,let's get a little deeper.
Let's keep going.
(25:26):
What I love again about thesestyles of work, guys, is that
you don't have to push to theedge every single day.
Right, it's knowing when tostrike the balance between
effort and ease, when to say,maybe I don't have a full 60
minutes or 45 minutes or twohours, but I do have 30 minutes
for myself.
I know you have a lot of hatsto wear, including a Santa hat,
(25:49):
so I'm glad that you wore thehat for yourself today.
In 30 seconds we're going to gointo our very final Blitzen
Blast.
This is where I'm going to giveyou full permission, though you
(26:10):
don't need my permission to beyour best, but I want you to
give yourself that opportunityto show yourself that you can
push past your limits.
You'll have 60 seconds here togo all out in 3, 2, 1.
Let's go Light and quick withthose feet all the way to the
(26:35):
end.
My friend, this is your finishline.
This is your time.
Again, this is where there's alot of growth.
It lives here, in this burn, inthis breath.
Yes, I know your legs may be alittle tired, your legs may be
(26:55):
burning, but this is where youcan say I could quit, but I
won't.
I know I'm capable of makingthis all the way to the finish.
I'm pushing a little bit morehere, moving those feet a little
faster.
Pump those arms.
Stay nice and tall.
Keep your eyes focused on thatfinish line.
(27:20):
We're here for 10.
Hitting a faster cadence forfive.
Quickening those studs forthree, two, one, congratulations
.
We are officially in ourthree-minute light jog, or
(27:40):
walking.
Cool down, let that breath flow.
Your heart is still likelybeating nice and strong.
That's just pride, that's goodRevel in that you did this, my
(28:03):
friend.
Speaker 1 (28:05):
So while the sleigh bells may fade away.
Speaker 2 (28:08):
As we bring this workout to a close, that finish
line feeling of showing up herefor yourself that stays with you
.
I want to congratulate you forkeeping your promise to show up,
for setting that intention atthe beginning of this workout
(28:35):
and for following through withgiving your best from set to set
.
So here, as you're breathing inthrough your nose and out your
mouth, I will need to remindyourself that life was hot and
busy and sometimes full of noise, but that here you got to show
up, and that truly is remarkable.
I just want to take a moment tothank you because, speaking of
Christmas in July and the bestpresent that I could ever ask
for is your presence here forshowing up for yourself today
(28:58):
and showing up to be here withme.
This isn't just a workout.
This is a moment.
This is an incredible community, and I thank you so much for
your contributions to it.
Every step that you took todaywas a reminder that you're
capable that you're consistentand you're worthy of every
single minute that you invest inyourself.
I'm so inspired by you and soproud of you, not just for
(29:22):
running, but for stayingconnected to your goals, for not
ghosting your greatness and forchoosing growth even when it's
hard, even when it's easier tosay not today.
So, as you continue, throughyour day after you're done here,
I'm going to ask you torehydrate and refuel with
something delicious andnutritious Peppermint mocha,
(29:45):
anyone but hold on to thisfeeling, that mix of strength
and satisfaction.
This, right here, is whathappens when you show up.
Thank you for being a part ofthis run, for trusting me to
guide you.
I'm so grateful and honored tobe in your corner, not just as
your coach, but as someone whobelieves in what you are
(30:06):
building.
So, my friend, I'm going to askyou to keep showing up.
Let's keep going, not justtoward finish lines, but towards
the strongest, most unstoppableversion of yourself.
And I want to remind you, I'mCoach Christine.
I'll see you next time for morestrides, more joy and more
unapologetic festivities.
Popular Podcasts
New Heights with Jason & Travis Kelce
Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!