Love the Workouts You Hate the Most

[@Bolt21LA24]

What’s going on! Evan being a teenager and silly in the beginning, Haven crushing these paces, and Cole doing some camera work too! MK they are growing up and getting stronger so fast!

[@allheartrc]

yes, they are! i am grateful to have these videos as a keepsake to look back on when they are all grown up. thanks for sharing this experience with us. we love moving along this journey with our community!

[@mad8298]

Yay Haven!! Way to dig deep. This discipline and hard work will pay off, not only in your running, but in life. Go get 'em girl!

[@allheartrc]

Marsha!!!! So thankful for your wisdom. We just had a late night talk about exactly that very idea.

[@mwhite202020]

Great effort Haven!!

[@allheartrc]

Thank you melvin!

[@DesireeDanielson-l3i]

Way to go guys!!! Amazing video! 👏 👏

[@allheartrc]

haha! thanks des!!!

[@flatfootruns60]

Great Runs AH, what is your energy source...

[@allheartrc]

during this workout, haven and i had a gel after the first long interval. we started the run fasted. our last meal was the night before - rice with pork and veges.

[@MarioatSA]

Hi Mk. Thank you for your daily vids, I watch all of them. I have a request (if possible?). You are so good at adding splits in these videos, the problem for me is that Pace splits are so subjective (your easy pace and mine definitely are not even close to the same). In one of the recent videos you mentioned that with the long runs you have threshold or sometimes faster paces but when the heart rate goes a bit high you float to reduce heart rate, but you pretty much never mention the Heart Rates. I know that heart rate isn't always the most accurate (and is also subjective to an extent) especially if chest straps etc arent used, however, it would give some of us a better idea of what Heart Rates you are looking at because I try to go very much of heart rate in my running. If it is too much effort to also include that I completely understand and I know it sounds rather entitled for me to ask this, but if possible it would be very informative and helpful. Have an awesome week and thanks for the content.

[@young-spark]

Hey. MK and his crew publishes their runs on Strava, so you can view the details you are interested in such as HR. Hope this helps!

[@MarioatSA]

@@young-spark Hey. Unfortunately, that doesn't help because HR on Strava shows average heart rate accross that specific KM or Mile. So if they have broken workouts, the float HR is incorperated into the specific KM that it falls into.

[@MarioatSA]

@@young-spark Nevermind, I see if you go on strava on the PC the graphs can show specific HRs per section.

[@allheartrc]

i will do a HR episode tomorrow!