Pro Distance Running Tips and Advice from 2:16 Marathoner (16th place at Boston Marathon), 2-time US Olympic Marathon Trials Qualifier and Mountain-Ultra-Trail runner Sage Canaday. Best running form tips and run technique videos on RU-vid as well as nutrition for runners, marathon and half marathon training advice as well as trail running, strength training, long runs, 5k training, ultramarathons ultra running and injury prevention information. Mountain Adventure hiking and climbing vlogs as well as track workouts and road running too! Vo2max Productions has a coaching business at Higher Running to provide coaching information and Training Plans for all runners #AnySurfaceAnyDistance #HigherRunning #SageCanaday
Great recap and good result for Mt Washington. Sorry to hear about the breathing and wind can be intense there. Out of curiosity, what kind of time did you get on similar distance and incline with the treadmill?
Thanks for your report and sorry that it didn't go the way you wanted. Yes it was a tough day. And thanks for taking the time the day before to give me some tips about what to wear and with drinks. I met you in the gift shop. Also went poorly for me, instead of 1:50s I was over 2 hours and almost fainted before finishing, I was weaving from side to side...maybe dehydration???
Power hiking is quite a bit more tiring than walking it lol. That's why when you're power hiking you pass all the people who are actually walking the trail
I've dropped out of running due to injuries, but I've kept your channel. I'm always impressed by your efforts and honesty when racing - especially as a sponsored pro. Keep it up 👍
So sorry you had to be in so much pain during that race. Way to power thru to the finish though! Sending you positive and healing vibes for the lingering symptoms of the PE. I'm looking forward to following your training and progress for UTMB. Good luck at Speedgoat!
Kudos to finishing! Mentally having to push through to the end when you know you aren't feeling and doing well is probably the hardest thing about that race.
Sage, shortness of Breath usually does NOT come from the lung! It comes from the heart! I suspect the effects you feel from the PE are more from the heart than from some scar tissue inside your lung. The lung also does not have pain receptors, the parenchyma, only the pleura and the bronchi and the thoracic cavity has pain receptory, hence why people even smoke. Yes the lung has stretch receptors and chemoreceptors, hence why smoking is uncomfortable and you cough and hence why you can not breathe in indefinitely. I'm saying this because I believe a different perspective could help. I feel like you perceive the damage as done and irreversible, which it is not. It is NOT from the lung, but from the heart, and that one can adapt much more than the lung. Google shortness of breath, acute coronary syndrome and these things. It's not the lung, it's the heart. I promise. (A PE putsenormous strain on the right ventricle and if one even does endurance training while at it, it's even more stress, cor pulmonale is a diffferent thing but nevertheless interesting how a similar pathology also causes shortness of breath)
Are you a doctor? So for context I had some extensive testing done over the years since my PE including 3 ultrasounds of my heart, a pulmonary angiogram, a perfusion lung scan, multiple CT contrast scans, a right heart catheterization etc. They were worried a bit about pressure on the pulmonary artery, chronic clots, and CTEPH....but generally decided that my heart was 100% fine and that only blood flow in the lung was maybe a limiting factor.....the scar tissue around the pleura certainly hurts and "catches" I think? Not sure if there was some vascular remodeling or breathing pattern issues from having the PE for so long. Could be a blood flow/gas exchange problem still I guess?
9:18, very interested to hear about possible form changes, seems people are talking about that less these days, but i still think it's worth thinking about. My own experience is probably worthless to someone at your level, but it's never stopped me before. I trained somewhat for a recent marathon, but no harder than others in recent years which were all failures. I'm old and usually exhausted, but this race was a walk in the park. Shitty as it is to say, but it's so gratifying to see much younger fitter and stronger runners fall away over the course of 26 miles because their form is obviously making them work too hard. It's so tricky getting the posture and upper body right, but that's the key. But what is "right"? I find it endlessly fascinating, and since my focus is feeling good and easy I just keep on going while others I've known along the way burn out and lose interest
thanks for sharing your story and stay tuned! I think a lot does depend a bit on individual genetics/anatomy....but there are some common themes often!
Great recap and scenery...I seem to be having the same issue with high breathing rate, but low heart rate. It's like my body lost the ability to push itself 🤷♂️
Unfortunately I'm not sure what the root cause is. I have had a significant steady decline in performance over the last 1.5 years. Based on some of your videos from a while back it seemed to mimic what you were going through before you were diagnosed. I did research PE but it doesn't seem to line up exactly for me. Blood draw is up next...
I appreciate your honest recaps, as always. Could you say more about the science behind the low heart rate? What was keeping you from getting the HR above 160?
honestly I don't have all the answers (could be from lots of things). Sometimes the legs/muscles can be overtrained and tired and make it hard to pull out 100% with the heart and lungs. For me, knowing my Max HR is probably only mid 170s now, 160 is still pretty high. But I do think 157 (since I averaged that for 2.5 hours at Honolulu) is a bit low. Given my lung function and tests after the PE it could be from altered breathing mechanics or another limiting factor (with blood flow in my lungs). The scar tissue and damage in the lungs certainly doesn't help...but I do think my heart is strong (pretty high stroke volume). There are also genetic factors at play with HR dropping with age. All I know is if I can get the HR up into the 160s I'm running a lot better/faster!
@@ricodelavega4511 For sure. But for "short distance" (i.e. sub ultra) mountain running I think it's a bit of a different ball game in the master's categories (i,e over 40). Runners tend to have better longevity in the longer ultramarathon events (even for some in their 40s and 50s being competitive). I'm hopefully trying to extend my longevity, but I do feel like the Pulmonary Embolism suddenly aged me about 15 years 🤣
thank you! right now we are working on "extension" so increasing mileage, vert and long runs (for Speedgoat 50km and UTMB). It's honestly a bit tricky with the added stress (and high altitude), but that balance is always the art and science behind training. I'm just trying to optimize my breathing (while also working the muscles and tight back spots). Using poles and a hydration pack too.....more to come 🙌!
Been doing a lot of 2 mile runs preparing for basic but I keep getting minor shin splints after every run and it’s hard to run through the pain everyday any advice?
Calf raises off of something like a step, and the shin splints could just be the muscles on the front of your legs not being to strong if you're not to advanced of a runner, could also be your shoes
How about equally run at zone 2 3 and 4 on every run. I think that will make you better quicker. Someone should experiment and test this against only zone runners
I rarely run, but I’m in a pretty good shape. One day i decided to run as far as i couldz after 23,5 km my girlfriend stopped me and i was so happy that i could run that far even without a waterbreak. Afterwards my knees and Heels Where hurting. But i just Brushed it of as doms and Got signed up for a Marathon 10 days later. After the 24 km Mark my knees and heels was done and i had succesfully created a problem for my self. After a week or so my pain went away and i thought to myself that i was just being a bitch. Then sign up for a 15 km mudrun in the Hills 13 days after my Marathon atempt. This was Way harder but made it. After these atempts i realised if i want to run further than 20 km the thing you need to train is form and the joints. That completely changed my mind on running. Mad respect for Long runners now. Will atempt Marathon again next summer. That just a thing that everybody need to do atleast once
I think the table might have been based on the following formula at least in part: (T= time of recent run, D= corresponding distance) Goal time/T ~ (training run/D)^1.06
This is terrible form and terrible advice. You don't claw yourself forward as you overwork your hamstrings, you push yourself forward with your quads and glutes as you full-body lean forward. The high heel kick is for faster pace as you extend your hips further forward, lengthen your stride, and conserve the angular momentum of your swinging leg. You don't pull yourself up a flight of stairs, you hop or bound up. Running is the same action, only with that forward lean.
Sage are you going to address the issue of Spring Energy being tested and not having the amount of calories or carbs which they state. I know they tested the gel that you worked on. I thought you might have some feedback from the company. Thanks
