These 3 Words have made all the difference... - YouTube - Seth James DeMoor

Intro: This is a quick summary of These 3 Words have made all the difference… from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The three words that kept him moving: “just keep running” (and the related mantra “just keep uploading”).
• Consistency beats perfection – keep showing up even when mileage is low or views are few.
• Build your aerobic engine gradually: he went from ~60 mi/week to 75‑85 mi/week before making the Colorado college team. This same principle of building a strong aerobic base is crucial whether you’re tackling an ultra or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• For the Pikes Peak Marathon block he focuses on vertical training – three 14‑k (≈14 k feet) climbs per week, targeting ~15,000 ft of elevation gain.
• Strength work in the gym (leg‑day) is added to protect against injury and improve hill power.
• He plans each week with a pencil, listening to his legs and adjusting paces on the fly rather than following a rigid schedule.

Workout Example:

Weekly Pikes Peak Marathon Block (all distances in miles, elevation in feet)
- Run 3 “14‑ers” (14‑k elevation climbs) per week → ~15,000 ft total vertical gain.
- Weekly mileage: 75–85 mi (increase gradually if you’re below this range).
- Gym session 2× per week focusing on squats, lunges, and calf work.
- Use a “pencil” plan: write the day’s target mileage/pace, then adjust on the run based on how your legs feel.
- Include 1‑2 easy recovery runs (30‑45 min) and a rest day after the hardest hill day.

Practical Tips to Try Right Now:

• Adopt the mantra “just keep running” to stay mentally steady on tough days.
• Add a weekly hill‑repeat session that mimics a 14‑k climb (e.g., 6 × 2‑min uphill at a hard effort, jog down for recovery). This type of workout is a powerful way to build strength and endurance, and you can dive deeper into the methodology by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Track how you feel each run; if legs feel “tight” or you’re sore, back off the pace or cut mileage – the pencil‑plan lets you be flexible. The power you build on hills is also a secret weapon for getting faster on the flats, a key technique for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Pair runs with short strength circuits (body‑weight squats, single‑leg deadlifts) to build leg durability.

Closing Note: Grab a notebook, write your own “pencil” plan, and just keep running – you can even customize the paces and intervals in the Pacing app to match your current fitness. Try the workout today and watch your confidence (and mileage) grow

References

• These 3 Words have made all the difference… - YouTube (YouTube Video)

Workout - Just Keep Running Hill Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min rest
• 10min @ 5'00''/km

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