I really enjoy these videos when Haven is featured. She quietly puts in the work mostly solo, then puts down the hammer on race day. Haven, I’m looking forward to seeing your steady work come to fruition in 2025! Colin, a real Kofuzi video within a “Kofuzi” video lol
i think that sometimes we are too hard on ourselves for not hitting splits or daily workout goals. instead, i believe that incremental progress on a weekly basis is just as motivating. and i LOVE my all heart friends. thank you for your friendship, dorothy!
Really loving this format, and Cole's awesome editing/production work, as well as the positive vibes that Colin adds with his snippets. I'm with Haven on the flexibility in training issue. She is getting it done her way, and what an awesome workout she ran with the pacer extraordinaire, Cole. The food and the look on Evan's face when she tastes the yumminess is priceless. Hungry now, so time for lunch.😁
Haven's workout makes me think she's much faster than her PB of 3:29. Just curious if you guys have a marathon goal time (or range) in mind. Great video as always!
Thanks ty! Haven has the most natural talent out of my 3 kiddos. And she has the least discipline. Hehehe. Hard work pays off! Thanks for your support!
Individualized training is the way to go. For Haven, I think her plan is working. She is obviously making progress. That was an impressive workout yesterday. I think her approach of training by feel, backing off when she is not feeling it and going for it when she is feeling good is a really good strategy. It allows her to get the most benefit out of her workouts when she can. I also think it was great for Cole to jump in and pace her to that great effort yesterday. I would have Haven stick with her current approach as it seems to work for her. Sprinkle in the occasional supported run like yesterday to help get her over the hump as she tries to break through the next challenging milestone. Awesome work Haven!! Keep going!
You say, we do. Thank you, hyung. You dont know how much i appreciate your guidance as i struggle through the daily. So so appreciate your wisdom and friendship, hyung. Merry Christmas ~
- the opening music takes me back to the cim feels 🥹 - haven is a star! good job on 7 mi and i like the allowance of choice for the athlete to maintain mental inventory - the kofuzi segment at the end 🤣 the colin cut ins are a really nice add
Awesome report in Haven!! She is so talented!! It looks like she is on track for great things!! Question for you MK: How do you know if you have done enough basebuilding?
Thanks tony. For my advanced athletes, once we safely reach goal weekly mileage at easy pace we add 10x100m speed reps 3x/week. Then i test my athletes w 3 steady state runs within a week. If successful then my athlete is ready to begin a build.
Thanks MK. What are you looking for during the tests? Steady heart rate, the runner’s ability to maintain a certain pace comfortably? Sorry for all the technical questions. Just trying to learn as much as I can so that I can be a better runner myself. Love following you and your kids in your progressions. Also, the new format with All Heart members included is great. Keep it!!
Haven is going to have a fantastic 2025. She’s been working so hard and putting in so many miles. Loved seeing more footage of Haven and Colin. Then with Kevin, Aya and Denny out there on runs, it’s like the AHRC version of the Avengers!
MK, I am sure it's been mentioned to you, but it bears repeating: My sciatic nerve is managed by using that "Superman" pose on an exercise ball or a couch, if I'm home. Heck, even the edge of a bed at a hotel if need be. It entails holding steady with hands forward and tightening the glutes to fatigue, and diligently doing this beyond the days when it subsides. My backside (okay, my butt) was weak, even with 55-60 miles per week. That one act made ALL the difference in a short period of time. Looks like you're already doing fine now though!
oh wow.. i just tried it. thank you so much! ive come to realize that the collective experience is so much more valuable than my own. that exercise is amazing!!! how long could you hold it when you started, and how long can you hold it now?
I’d love for some help if possible I recently lost 100 lbs I was 265 now I’m 155 no extra skin and I started running about 6 months ago I plan to run my first marathon in March and just have no idea where to start with training I just ran my first 5k race and got 20mins I’m extremely fit now but not sure if I’m ready for the marathon. Any tips would be great ! I’ve been watching for awhile now and use your videos as motivation I love what you guys do. ❤️
March is not very far away. I highly recommend building a base before doing any marathon prep. Run easy on a consistent basis and build up mileage. Once you are at around 50 miles per week, start working in long runs once a week. After adjusting to the long run, add a midweek medium long run. This will likely take you to march. After ur first mrathon experience you could try a more complex plan.
Great video!!! Haven's technique is beautiful to watch. She has a lot of potential and at still just 17 years young she will be able to achieve much greater things !!! Her approach to training matches with most people I know, including myself.
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Way to go Haven!! You are cookin’!!! I like that strategy. Way to adapt to your personal training needs.
Thanks melvin! Haven is pretty quick!!
I really enjoy these videos when Haven is featured. She quietly puts in the work mostly solo, then puts down the hammer on race day. Haven, I’m looking forward to seeing your steady work come to fruition in 2025!
Colin, a real Kofuzi video within a “Kofuzi” video lol
Fingers crossed that haven stays on it! Thanks for your support duane hyung!
Love the individualized planning process and how All Heart supports each other with pacing 🙌🏼🤗✨❤️👍🏼
i think that sometimes we are too hard on ourselves for not hitting splits or daily workout goals. instead, i believe that incremental progress on a weekly basis is just as motivating. and i LOVE my all heart friends. thank you for your friendship, dorothy!
Really loving this format, and Cole's awesome editing/production work, as well as the positive vibes that Colin adds with his snippets. I'm with Haven on the flexibility in training issue. She is getting it done her way, and what an awesome workout she ran with the pacer extraordinaire, Cole. The food and the look on Evan's face when she tastes the yumminess is priceless. Hungry now, so time for lunch.😁
You are the master of summaries!!!! Haha. Love you so much marsha. Merry Christmas~
@allheartrc thank you! And, Merry Christmas to you and the kids 💗
Haven's workout makes me think she's much faster than her PB of 3:29. Just curious if you guys have a marathon goal time (or range) in mind. Great video as always!
You are right. She has improved significantly since LAM and is looking to run a 3 hr marathon at oc.
Dannggg, Haven is fast!! And here I thought my fitness level was similar!! She’s got a great coach!! Imma need you, MK!! 😉😉
Thanks ty! Haven has the most natural talent out of my 3 kiddos. And she has the least discipline. Hehehe. Hard work pays off! Thanks for your support!
Individualized training is the way to go. For Haven, I think her plan is working. She is obviously making progress. That was an impressive workout yesterday. I think her approach of training by feel, backing off when she is not feeling it and going for it when she is feeling good is a really good strategy. It allows her to get the most benefit out of her workouts when she can. I also think it was great for Cole to jump in and pace her to that great effort yesterday. I would have Haven stick with her current approach as it seems to work for her. Sprinkle in the occasional supported run like yesterday to help get her over the hump as she tries to break through the next challenging milestone. Awesome work Haven!! Keep going!
You say, we do. Thank you, hyung. You dont know how much i appreciate your guidance as i struggle through the daily. So so appreciate your wisdom and friendship, hyung. Merry Christmas ~
@@allheartrc Merry Christmas MK
We need a regular mukbang content !! Happy Holidays MK and fam !!
Thanks justin! Merry Christmas!
well done--inspiring ! That meal LOOKED AMAZINGGGGGGGGGGG🤩
Thanks thomas! We look fwd to every meal!!! Haha~
Thanks thomas! We look fwd to every meal!!! Haha~
- the opening music takes me back to the cim feels 🥹
- haven is a star! good job on 7 mi and i like the allowance of choice for the athlete to maintain mental inventory
- the kofuzi segment at the end 🤣 the colin cut ins are a really nice add
Haha. We had so much fun making this one. Thank you for being a part of all of this. Appreciate you so much. Merry Christmas ~
Awesome report in Haven!! She is so talented!! It looks like she is on track for great things!!
Question for you MK: How do you know if you have done enough basebuilding?
Thanks tony. For my advanced athletes, once we safely reach goal weekly mileage at easy pace we add 10x100m speed reps 3x/week. Then i test my athletes w 3 steady state runs within a week. If successful then my athlete is ready to begin a build.
Thanks MK. What are you looking for during the tests? Steady heart rate, the runner’s ability to maintain a certain pace comfortably? Sorry for all the technical questions. Just trying to learn as much as I can so that I can be a better runner myself.
Love following you and your kids in your progressions.
Also, the new format with All Heart members included is great. Keep it!!
Haven is going to have a fantastic 2025. She’s been working so hard and putting in so many miles. Loved seeing more footage of Haven and Colin. Then with Kevin, Aya and Denny out there on runs, it’s like the AHRC version of the Avengers!
Haha. You are too too kind jason. Great to have such good people influencing my children. Thanks for your friendship.
MK, I am sure it's been mentioned to you, but it bears repeating: My sciatic nerve is managed by using that "Superman" pose on an exercise ball or a couch, if I'm home. Heck, even the edge of a bed at a hotel if need be. It entails holding steady with hands forward and tightening the glutes to fatigue, and diligently doing this beyond the days when it subsides. My backside (okay, my butt) was weak, even with 55-60 miles per week. That one act made ALL the difference in a short period of time. Looks like you're already doing fine now though!
oh wow.. i just tried it. thank you so much! ive come to realize that the collective experience is so much more valuable than my own. that exercise is amazing!!! how long could you hold it when you started, and how long can you hold it now?
@ went from about 45 seconds to 3 mins. Lifesaver. Physical Therapist knew what runners needed for sure.
I think I heard you say their mom is not in the picture. To have such great kids means they have an amazing dad
Great kids means kids are great. Dad is just along for the ride. Appreciate you, Sheldon.
Haven!!! What the…. That is so awesome! ❤
thanks will. i'll be sure to tell haven!
I’d love for some help if possible I recently lost 100 lbs I was 265 now I’m 155 no extra skin and I started running about 6 months ago I plan to run my first marathon in March and just have no idea where to start with training I just ran my first 5k race and got 20mins I’m extremely fit now but not sure if I’m ready for the marathon. Any tips would be great ! I’ve been watching for awhile now and use your videos as motivation I love what you guys do. ❤️
No extra skin! Thats great!
March is not very far away. I highly recommend building a base before doing any marathon prep. Run easy on a consistent basis and build up mileage. Once you are at around 50 miles per week, start working in long runs once a week. After adjusting to the long run, add a midweek medium long run. This will likely take you to march. After ur first mrathon experience you could try a more complex plan.
@@allheartrc thank you so much I try it and let you know how it goes !
Rumor has it, Colin is still running in his treadmill to this day. 😄😄
Hehe~ i think you're right!!
Colin, caught the joke .
Love All Heart✨🏃🏻♀️➡️ ❤
😂🤣😅🥰
Just thinking, treadmill training can be another stream idea ✨
Thanks for the inspiration! We will try to make it happen!
wondering what your team can throw down for an 800 or mile. good placing at cif; that will get college's attention.
We wonder too. But for now we are happy running at these paces for marathon. Thank you for the encouragement!
I predict Haven will end up being the strongest runner of the 3 when all said and done
She definitely has the most natural talent!
Great video!!! Haven's technique is beautiful to watch. She has a lot of potential and at still just 17 years young she will be able to achieve much greater things !!! Her approach to training matches with most people I know, including myself.
You and haven will both accomplish so much. Let's do it together~