our brunch is ten minutes long that gives students enough time to eat a
gives students enough time to eat a
gives students enough time to eat a small snack meet up with some friends or
small snack meet up with some friends or
small snack meet up with some friends or maybe even get some homework done
maybe even get some homework done
maybe even get some homework done however in ten minutes I can be
however in ten minutes I can be
however in ten minutes I can be something that no one else in this room
something that no one else in this room
something that no one else in this room can I can run two miles in under ten
can I can run two miles in under ten
can I can run two miles in under ten minutes
minutes
minutes hi my name is Jack gray and I’m a
hi my name is Jack gray and I’m a
hi my name is Jack gray and I’m a distance runner here at Ambler Valley
distance runner here at Ambler Valley
distance runner here at Ambler Valley High School I last year as a freshman I
High School I last year as a freshman I
High School I last year as a freshman I was the fastest runner on varsity and I
was the fastest runner on varsity and I
was the fastest runner on varsity and I broke the Amador’s all-time freshman
broke the Amador’s all-time freshman
broke the Amador’s all-time freshman high school two-mile record running it
high school two-mile record running it
high school two-mile record running it in nine minutes and 56 seconds and a lot
in nine minutes and 56 seconds and a lot
in nine minutes and 56 seconds and a lot of people asked me Jack how do you run
of people asked me Jack how do you run
of people asked me Jack how do you run so fast all the time and why you want to
so fast all the time and why you want to
so fast all the time and why you want to run and a lot of people I think would
run and a lot of people I think would
run and a lot of people I think would answer this question by saying that
answer this question by saying that
answer this question by saying that saying that the best runners only come
saying that the best runners only come
saying that the best runners only come from a certain part in the world Kenya
from a certain part in the world Kenya
from a certain part in the world Kenya and Ethiopia however we have some great
and Ethiopia however we have some great
and Ethiopia however we have some great American heroes like Galen Rupp Evan the
American heroes like Galen Rupp Evan the
American heroes like Galen Rupp Evan the ager
ager
ager and Matthew sensuous Galen Rupp Brandon
and Matthew sensuous Galen Rupp Brandon
and Matthew sensuous Galen Rupp Brandon the marathon this year and he ran it in
the marathon this year and he ran it in
the marathon this year and he ran it in two hours and ten minutes coming in
two hours and ten minutes coming in
two hours and ten minutes coming in third place and winning the bronze Evan
third place and winning the bronze Evan
third place and winning the bronze Evan Jaeger we’re in a 3,000 meter
Jaeger we’re in a 3,000 meter
Jaeger we’re in a 3,000 meter steeplechase and ran it in eight minutes
steeplechase and ran it in eight minutes
steeplechase and ran it in eight minutes and four seconds then he came in second
and four seconds then he came in second
and four seconds then he came in second Matthew sensuous however I think was the
Matthew sensuous however I think was the
Matthew sensuous however I think was the most impressive winning the 1500 meter
most impressive winning the 1500 meter
most impressive winning the 1500 meter final
final
final in the 2016 Rio Olympics running it in
in the 2016 Rio Olympics running it in
in the 2016 Rio Olympics running it in three minutes and 50 seconds and one of
three minutes and 50 seconds and one of
three minutes and 50 seconds and one of the most incredible races of all time so
the most incredible races of all time so
the most incredible races of all time so how do you do the impossible how do you
how do you do the impossible how do you
how do you do the impossible how do you push yourself to go beyond what you
push yourself to go beyond what you
push yourself to go beyond what you normally would think act or do how do
normally would think act or do how do
normally would think act or do how do you shoot for the moon how do you go for
you shoot for the moon how do you go for
you shoot for the moon how do you go for the stars well I think it’s a two-step
the stars well I think it’s a two-step
the stars well I think it’s a two-step cycle that both rebound off of each
cycle that both rebound off of each
cycle that both rebound off of each other it first starts off with hard work
other it first starts off with hard work
other it first starts off with hard work hard work is the difference between a
hard work is the difference between a
hard work is the difference between a lot of us a student who studies harder
lot of us a student who studies harder
lot of us a student who studies harder and works harder at school is often
and works harder at school is often
and works harder at school is often gonna have higher grades than a student
gonna have higher grades than a student
gonna have higher grades than a student who doesn’t work as hard but this also
who doesn’t work as hard but this also
who doesn’t work as hard but this also brings me to my second point you have to
brings me to my second point you have to
brings me to my second point you have to be passionate about what you’re doing a
be passionate about what you’re doing a
be passionate about what you’re doing a lot of this is what’s difficult is that
lot of this is what’s difficult is that
lot of this is what’s difficult is that a lot of students aren’t passionate
a lot of students aren’t passionate
a lot of students aren’t passionate about schoolwork which is fine but you
about schoolwork which is fine but you
about schoolwork which is fine but you just need to realize that your passion
just need to realize that your passion
just need to realize that your passion is what’s gonna drive you forward so if
is what’s gonna drive you forward so if
is what’s gonna drive you forward so if you’re really passionate about getting
you’re really passionate about getting
you’re really passionate about getting that a in that class you need to start
that a in that class you need to start
that a in that class you need to start working hard and start being more
working hard and start being more
working hard and start being more passionate about that but how does this
passionate about that but how does this
passionate about that but how does this relate back to me and running well back
relate back to me and running well back
relate back to me and running well back in seventh grade when I started
in seventh grade when I started
in seventh grade when I started converting over to only doing running I
converting over to only doing running I
converting over to only doing running I had a really bad knee injury it was so
had a really bad knee injury it was so
had a really bad knee injury it was so bad that I couldn’t run and could barely
bad that I couldn’t run and could barely
bad that I couldn’t run and could barely walk my doctor said I just need to take
walk my doctor said I just need to take
walk my doctor said I just need to take a couple weeks off a couple weeks turned
a couple weeks off a couple weeks turned
a couple weeks off a couple weeks turned into a couple months and later I was so
into a couple months and later I was so
into a couple months and later I was so bad that I couldn’t even run that fast
bad that I couldn’t even run that fast
bad that I couldn’t even run that fast anymore I went to physical therapy and
anymore I went to physical therapy and
anymore I went to physical therapy and my physical therapist said my leg
my physical therapist said my leg
my physical therapist said my leg strength wasn’t strong enough I need to
strength wasn’t strong enough I need to
strength wasn’t strong enough I need to work on my flexibility and I need to
work on my flexibility and I need to
work on my flexibility and I need to improve my running form it was hard work
improve my running form it was hard work
improve my running form it was hard work that I had to do each night I had to
that I had to do each night I had to
that I had to do each night I had to pull a 90 degree squat for 12 minutes
pull a 90 degree squat for 12 minutes
pull a 90 degree squat for 12 minutes with the resistance band this was
with the resistance band this was
with the resistance band this was probably one of the most hardest things
probably one of the most hardest things
probably one of the most hardest things that I’ve ever had to do and it was
that I’ve ever had to do and it was
that I’ve ever had to do and it was extremely painful even more difficult
extremely painful even more difficult
extremely painful even more difficult than running then I would move on and do
than running then I would move on and do
than running then I would move on and do hit bridges and I would do a hundred and
hit bridges and I would do a hundred and
hit bridges and I would do a hundred and twenty of these with the resistance band
twenty of these with the resistance band
twenty of these with the resistance band making sure that my quads were flat with
making sure that my quads were flat with
making sure that my quads were flat with the rest of my body and pushing up next
the rest of my body and pushing up next
the rest of my body and pushing up next I’ll move on to one-legged squats
I’ll move on to one-legged squats
I’ll move on to one-legged squats road-going one leg and squat down
road-going one leg and squat down
road-going one leg and squat down pushing my glutes and my hip flexors
pushing my glutes and my hip flexors
pushing my glutes and my hip flexors then I would move on to one-legged step
then I would move on to one-legged step
then I would move on to one-legged step ups and step downs I would do 30 of
ups and step downs I would do 30 of
ups and step downs I would do 30 of those on each leg knees would really
those on each leg knees would really
those on each leg knees would really work on my hamstrings and my quads every
work on my hamstrings and my quads every
work on my hamstrings and my quads every single time I did this it became more
single time I did this it became more
single time I did this it became more and more painful but I knew that I was
and more painful but I knew that I was
and more painful but I knew that I was getting gonna get stronger and I was
getting gonna get stronger and I was
getting gonna get stronger and I was gonna get faster no the second thing
gonna get faster no the second thing
gonna get faster no the second thing that I really had to work on was my
that I really had to work on was my
that I really had to work on was my running form my running for your running
running form my running for your running
running form my running for your running form is something that is very difficult
form is something that is very difficult
form is something that is very difficult to change most of us are born with a
to change most of us are born with a
to change most of us are born with a specific type of running form that is
specific type of running form that is
specific type of running form that is very difficult to change it’s almost
very difficult to change it’s almost
very difficult to change it’s almost impossible to change how efficient you
impossible to change how efficient you
impossible to change how efficient you run unless you really focus on the key
run unless you really focus on the key
run unless you really focus on the key fundamentals of form before when I was
fundamentals of form before when I was
fundamentals of form before when I was running I was over striding which meant
running I was over striding which meant
running I was over striding which meant that my leg was coming out way in front
that my leg was coming out way in front
that my leg was coming out way in front of my body which was causing a great
of my body which was causing a great
of my body which was causing a great deal of pain in my knee however to
deal of pain in my knee however to
deal of pain in my knee however to change this every single step that I
change this every single step that I
change this every single step that I took I didn’t think exactly all right as
took I didn’t think exactly all right as
took I didn’t think exactly all right as my foot gonna land on my heel it’s going
my foot gonna land on my heel it’s going
my foot gonna land on my heel it’s going to land on my midsole and when I kicking
to land on my midsole and when I kicking
to land on my midsole and when I kicking back far enough is my hip flexor under
back far enough is my hip flexor under
back far enough is my hip flexor under my body or my shoulders are they
my body or my shoulders are they
my body or my shoulders are they swinging around
swinging around
swinging around are they still and my arms are they
are they still and my arms are they
are they still and my arms are they straighten up and down are they crossing
straighten up and down are they crossing
straighten up and down are they crossing out in front this is something that I
out in front this is something that I
out in front this is something that I had to really focus on back when I was
had to really focus on back when I was
had to really focus on back when I was in seventh grade but it’s still
in seventh grade but it’s still
in seventh grade but it’s still something that I continue each and every
something that I continue each and every
something that I continue each and every time that I run I have to think about my
time that I run I have to think about my
time that I run I have to think about my exact running form and what exactly and
exact running form and what exactly and
exact running form and what exactly and how exactly I’m running
how exactly I’m running
how exactly I’m running now this is where I asked you how do you
now this is where I asked you how do you
now this is where I asked you how do you push yourself to go beyond what you
push yourself to go beyond what you
push yourself to go beyond what you think you can do what are you passionate
think you can do what are you passionate
think you can do what are you passionate about what do you want to work hard at
about what do you want to work hard at
about what do you want to work hard at what are your obstacles that you’re
what are your obstacles that you’re
what are your obstacles that you’re gonna have to overcome and lastly what
gonna have to overcome and lastly what
gonna have to overcome and lastly what is your finish line
”
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