쉐도잉 연습: Episode 1 - Olympic Trials or DIE TRYIN' - 영상으로 영어 말하기 배우기

I feel like we've been here.

Back in my life's favorite fit.

Your shirt.

And your hat.

You look ridiculous.

Yeah, I know.

I was thinking about taking off the shirt.

It's fine.

Yeah, no, just take it off.

You have a nickel table.

Oh, shit.

So we did 16 miles today, walked the dog, this dog right here, 1.7 miles, 20 minutes on a doing leg exercises in here,

hip exercises, making sure that I'm not going to get injured.

Let me run through the numbers real quick for everyone in case you're new here

or in case you haven't heard me before.

2023, guess how many miles I ran in the entire year?

60 miles, okay?

which is essentially nothing 2024 how many miles did i run 1500

that comes out to roughly 30 miles a week all right

so still new to this game 2025

that year just happened how many miles did i run around

3400 3300 comes out to about 60 miles a week

that is 40 miles on the table that i'm leave it on the table

that could be making me that much better

so I'm going to be ramping up the mileage to 100 miles a week there's been people

that are speculating that 229 is about where my max is

so the 14 minute PR is just too big to even

consider it a possibility like like I peaked at 229

when in reality that was a bad race for me

and going on 60 miles a week we haven't even scratched the surface ladies

and gentlemen speed work two to three times a week drop

in body weight healthily I should say 157 every single morning for the past two weeks 19

and a half miles yesterday this is the last day of

2025 big goals require big sacrifices let's see what I'm weighing in 155.4.

I don't know if you guys know this, that is Brad Pitt Fight Club weight.

HALU!

Come on man.

We really like this place.

Do I look like him?

Mhm.

Thank you for answering that.

If you guys don't remember in 300, Leonidas, when he's talking about why he dropped his helmet, dropped his shield, because it threw him off balance,

and then he had the spear.

That was nearly a perfect throw to kill Xerxes.

That's what I'm doing right now with my lats.

He got rid of his lats and his chest

and his legs got thinner and thinner and his arms got thinner so that he could run faster and faster.

Larry the Lobster reporting for duty.

Like I said, 19 and a half miles yesterday and a few good pushes in there.

The fact of the matter is I am not fast enough yet.

I am not quick enough.

I am fast and I can run for a long time.

I'm tough enough to run a marathon.

gotta get that leg turnover going so but you'll understand

that I'm saying I'm not fast enough yet as in the

best is yet to come not giving up I'm just gonna

make myself faster never defeated I'm just I have breath in my lungs

and health so 155 positive there getting lighter

and then I'm just gonna go and and give my best every single day until that goal is accomplished

New Year starts tomorrow, same goal in mind, get better.

Let's go.

Even dipping below that at times.

Fast, efficient.

I was at like 8% body fat last January.

I was eating about a lot more protein, not that many carbs, about 100 to 200 carbs a day grams of carbs

and today I'm doing about 400 grams of carbs with less of a focus on protein

so naturally my body composition is changing no more weightlifting not even touching my upper body

so I'm successfully becoming skinny fat by design

because I want to be able to run fast for 26.2 miles

and I am making sure that everything is being taken care of from point A to point Z.

You guys remember plan Z in the Spentrop Squarepants movie?

It is gold, baby, and that's going to be the X factor.

Z is going to be the X factor.

It doesn't make any sense, but it freaking does when you think about it, right?

All right, so this is very important for you guys to hear.

There's going to be people that are going to come for you

if you want to try to achieve something

that is difficult this late in your life you got to do this that this

that you got to look this certain way you got to

you should have done this 10 years ago i'm on the outside looking into a lot of people

but what i want to tell you right now is

if you're undeterred and you're willing to put in the work i'm 29 years old

if you're willing to put in the work you can make

your dreams become reality that's what this entire series is all about

this is for us this is for all of us they

not like us all right you can't even get in all right good job baby that's a good one

so what i'm trying to say is

it's personal not just for me to accomplish this this is for anyone

and everyone who wants to accomplish something great in this life and that hasn't followed the exact textbook plan

This is for all of us.

I'm gonna make sure we get it all for one one for all three musketeers

Man the Iron Mask Leonardo DiCaprio check it out Have you ever seen that movie?

Never ever.

It could suck Was there anything else I needed to say?

She's cold I'm hot I'm in my shirt.

I'm feeling good

It's gonna take more than just rain to stop me the

show goes on on 18 miles today 108 for the week we want it

and we want it bad one step at a time one

100

day at a time y'all know the drill by now relentless this is the olympic trials

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or die trying which means I'm going to give my absolute all to make sure this becomes a reality.

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This is no gimmick, not a marketing play, not for views or likes.

103

I just want to bring you guys along for the journey that all starts with right now, being present in this moment,

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finishing this 15-mile day, and then lacing up getting back after it tomorrow every day let's go okay That is...

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Buckle up.

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Safety.

107

That's 14 on the day.

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I did a 5 mile warm up and then I had to do...

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I was gonna do just 12 400s.

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Cause I told you guys that I have to work on speed.

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Speed, speed, speed.

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Body holds up after 100 mile race.

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No problem.

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Leadville.

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That was a good sign of that.

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My mechanics are all good.

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Everything's good.

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Tough enough.

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Just not fast enough.

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So we're gonna work on that.

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Olympic trials are died trying.

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Gotta be fast to qualify for the Olympic trials.

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That's what today's effort was towards, like I said, I was just gonna do 12 400s and then I'm doing 16 and that was at, it was like 430 pace.

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So then that comes out to around like 70 seconds per lap.

125

So you know, a good push.

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I don't normally go that fast and it's just good to get

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that leg turnover going want to make sure get fast enough to where a 5 10 mile is boring right now

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honestly right now i could probably do that for a 5k and then i'm tapped out so that's 3.1 miles

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i need to do that for 20 so

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that starts with efforts like today and then it's going to be a lot of days like that.

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A lot of days over this year.

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Today's January 1st. So off to a good start, but it's just you got to get lost in the sauce.

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Get lost in the evidence.

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Self-belief is only, can only take you so far.

135

You need evidence that you are, who you say that you are.

136

That's someone's quote.

137

I don't know who's, but it's true.

138

Stacking evidence starting the first day of the year.

139

Been stacking in the last year and a half or so since I've started running consistently.

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this is what it takes let's get going how do you like them apples?

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normally this trail is packed but if you throw in a little bit of rain people wash away

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the itchy bitchy spider one step at a time man come on now

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what's the lowest body of apples What kind of you've seen?

144

Big.

145

Like, 11%?

146

That's as close to seeing this.

147

Alright, we're gonna win.

148

Yeah.

149

People talking about that I need to go through a big body transformation.

150

What they don't know is I already have.

151

I just got a DEXA scan done today.

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And check this out.

153

I thought I was lean.

154

Brad Pitt, Fight Club lean.

155

Reports say he was like 7% body fat or something when he did that role.

156

I thought it was around there at least, but 11%, just a touch over 11% body fat.

157

When I got a DEXA scan done last January, 173 pounds.

158

This year, 154.

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That is 19 pounds.

160

My lean tissue last year is what I weigh total now.

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Lean tissue out of the 173 is 153.

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My lean tissue now at 154 pounds, 137.

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I have lost 16 pounds of muscle.

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Where did it come from?

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I can promise you I do not know.

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Actually, like my arms, it was like three pounds difference.

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Crazy.

168

Mileage, food, weight goes down.

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That's what I've learned.

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I think my body is holding on to some fat because

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if it didn't then I'd be dead

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So I did 14 miles today did 17 yesterday You guys can see the trend here.

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It's high mileage.

174

No weights last year.

175

I was getting ready for the pull-up record

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So it was a lot of blood flowing to all the

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muscles Still had a pretty good lifting routine going on there

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And now I've dropped all I used to think that I was um

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Cut then and that I was cutting back on food then

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if you were to ask me I would have said I was probably like 160 some pounds on record day

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Turns out I was probably more like

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After being full of all that food to probably like 175 on that pull-up bar

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Now if I was in to do more pull-ups geez I could probably crush it, but

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That's the thing in the past because it is Olympic trials

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or die This is episode one so you guys can see what I look like right now 154 pounds

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legs skinny arms skinny chest pretty lean

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and back um i don't know how to flex my back

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but so that's what we're at right now currently i told you guys i'd feel fine

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if it was 150 episodes deep this is episode one we're

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going to see just what it takes to get to that level of cutting off like 14 minutes of my marathon time.

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154 right now, that's even a little bit too big if I had to guess.

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This will be a good point of reference

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and let's see what we get down to but I'm feeling fast

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and I'm feeling dangerous Austin Marathon is let is a little over a month away gonna shock the world if you

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What's that one thing say?

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They're with me or against me or you're in my way Gucci Mane So

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Is there anything else I wanted to say it's crazy we're getting so dang lean so so fragile Victim weight,

198

I think I could still bench 225 if you yeah, cuz I just did We just did like a week ago.

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Yeah.

200

Another day, another chance to get better.

201

And we're making sure we're making the most of it.

202

Make sure to park my car four miles away from the gym because I'm running to the gym.

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Going to do my speed work and making sure

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that I'm four miles away so that I can get that cool down and the necessary mileage in.

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the only way I'm going to hit this goal is if I am fully dedicated and little actions like that

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well they guarantee that I'm fully dedicated

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because I need my car I just feel good I'm just excited

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but all the possibilities

209

so much room for activities just finished up the workout running back to the truck now gonna be 14

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and a half on the day we're just gonna do six

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reps of the speed work ended up doing seven baby

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go one extra keep going stay resilient

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it's just fatigue how bad do you want it is what

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it comes down to you have to want it you have to make it happen

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and we're making it happen every single day

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playing the long game just like i always have when you're someone like me you have no choice

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but man do i love it journey baby it's all about

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the journey all right we are getting scientific out here check the data on my garmin

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CIM 166 steps per minute 229.

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Eugene Marathon 234 170 steps per minute.

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The difference is I felt great at Eugene.

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Guess what shoe I was wearing?

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The ASIC Metaspeeds versus the Alpha Phi 3s at CIM.

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I'm starting to look at this from a mechanical approach.

225

I don't know if you guys have noticed, but when I'm really striding out, trying to go fast, my strides too long.

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So I'm actually working harder and then

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that can lead to blowing up later in the race and not being able to maintain pace.

228

So I'm going to make it a concerted effort to try to increase cadence,

229

which comes with refined speed work of course, but also shoes that complement the way that your body wants to move as of right now,

230

which seems to be the A6.

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So for the Austin Marathon next month,

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gonna go the A6 route and see if the kind of shape I'm in is able to be amplified

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through those shoes and that mechanical way that I want to move already.

234

That's the cool thing about being your own coach is you can do whatever the heck you want

235

and it's either you know what you're talking about or you don't but it all starts and ends with you.

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Accountability.

237

That's the end of week one.

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One week better.

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One week closer to the goal.

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About a hundred and forty-nine more of these so let's see how much faster I can get.

✨ 추천 영상

182 문장

이 레슨의 어휘와 말하기 포인트

이 B2 수준 말하기 레슨은 영상 “Episode 1 - Olympic Trials or DIE TRYIN'”을(를) 바탕으로 합니다. 이 영상에는 섀도잉할 문장 240개와 단어 2421개가 있습니다. 말하는 구간의 길이는 16:29입니다. 화자는 분당 약 147단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 85%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
lean 동사	/ˈliːn/	기울다
marathon 명사	/ˈmæɹəθən/	마라톤
mileage 명사	/ˈmaɪləd͡ʒ/	마일리지
skinny 형용사	/ˈskɪni/	마른, 빼빼한
gram 명사	/ˈɡɹæm/	그램
turnover 명사	/ˈtɝnoʊvɚ/	영업 이익
weigh 동사	/weɪ/	달다
stack 명사	/stæk/	무더기
injure 동사	/ˈɪn.d͡ʒɚ/	해치다
musketeer 명사	/ˌmʌs.kəˈtɪə(ɹ)/	총사, 총병
weightlifting 명사	/ˈweɪtˌlɪftɪŋ/	역도
buckle 명사	/ˈbʌkəl/	버클, 솔기
spear 명사	/spɪə̯(ɹ)/	창
textbook 명사	/ˈtɛkst.bʊk/	교과서, 텍스트북
mechanic 명사	/mɪˈkænɪk/	정비공, 기계공

영상에 나오는 구동사

단어	발음	뜻
blow up 동사		폭파하다
cool down 동사	/kuːl ˈdaʊn/	식다, 식히다
give up 동사		항복하다
go down 동사		내려가다
take off 동사		벗다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

I feel like we've been here.
Back in my life's favorite fit.
Do I look like him?
That's what I'm doing right now with my lats.
Guess what shoe I was wearing?

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
조건문 if + 절, will/would + 동사 — 조건과 그 결과	if it didn't then I'd be
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	we've been · haven't heard · there's been
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	is accomplished · being taken · is packed
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	everyone who wants · trying which means

주의할 발음

화자는 I'm, gonna, we're 같은 축약형과 약화된 형태를 88번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: accomplish /əˈkɑm.plɪʃ/, crush /kɹʌʃ/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: amplify /ˈæm.plə.faɪ/, refine /ɹɪˈfaɪn/, weightlifting /ˈweɪtˌlɪftɪŋ/, flex /flɛks/, fragile /ˈfɹæd͡ʒəl/
/r/과 /l/ 구별하기: resilient /ɹɪˈzɪl.jənt/, relentless /ɹɪˈlɛntləs/, fragile /ˈfɹæd͡ʒəl/, drill /dɹɪl/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, lean, marathon, mileage 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

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