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Loving the audiobook version. Got it downloaded onto my Garmin and listening to it on my long runs. It's a great way to read it with no distractions and helps eat up the miles too. Chapter 7 next 👍☺️
Great Q&A! As always, it’s full of really good information that we can all apply. I second the motion for March! The Nathan hoodie is SO comfortable, and I know of a few people who would love one! I wear mine a lot!
Wonderful! Thanks for the props Heidi. Glad you like your hoodie. I haven’t worn mine yet. lol. I got them at the start of the warm season and saved it for this winter. Time to break it out!
Just got your book last week and devoured it! So much to learn in there. Thank you. Question about glycogen depletion runs, specifically, fast finish long runs-how is best to fuel in these so that the whole run is quality but also get the benefit of depleting glycogen at the end? I typically take a gel every 30 minutes. Thanks in advance!
Thanks for getting the book! I added you to the thank you credit role for future videos. Please leave a review on Amazon, it helps a lot. For glycogen depletion runs, if you’re going long enough, you should still fuel for the beginning of the run, and just stay out for longer. Alternatively, you can go into a run glycogen depleted, but those are very high-level and I don’t recommend them for a mini Runners. So just have a moderate breakfast, and if you’re out there for more than 2 1/2 hours you’re likely going to be running low on glycogen anyway. Bring gels or food with you just in case you bonk really hard and need the fuel to get home. But I do recommend having a fruit breakfast and then just staying out there for a nice long time.
Hey really enjoyed the book. I was wondering for the "fast quality" and "endurance quality" what is the recovery/rest supposed to be? I.e 4 x 800m or 6 x 1mile
Good question, it depends on how much faster than race pace you’re going during fast quality. It also depends on how far out you are from your race. For example if you’re doing Support training for six weeks, you will likely structure your speed quality workouts to be even faster, with longer recoveries, and at the end of your support phase you may run, slightly slower, but for longer, and with a shorter recovery. Likewise, as you get closer to your race in your specific phase, you want your interval length to be relatively long, with a very short recovery. So the work to recovery ratio will become more equal as you move towards your race, it is an art to put this together, and I can’t give you a rule unless I know your specific training. But for recoveries that are after intervals that are longer than a mile your recovery in general can be 2 to 3 minutes, and for intervals that are 2 to 3 miles like a cruise tempo run, your recovery may be 4 to 6 minutes. Four intervals that are 400 m or 800 m, it totally depends on how many you’re doing, what the paces, and how many you’re doing, but I know you’re wanting something to work with and as the most loose of thumb you can use, half of the time of the interval, up to the full length of the interval as your recovery
I have your book, very different from others --- I love it! I'm in the third week of base training for an April 28th marathon. I have started heavy weight strength training and I am doing the kettle-bell swings and barbell back squats, but looking for other routines. Today you said you have a RU-vid video that suggests 5 different strength routines. I can't find it using a search. Can you provide me with a link? Thanks!
The video with the five exercises with a full breakdown is actually inside my course. The videos that I have on RU-vid are for the kettlebell swing in the squat. Those are a great great place to start and are the two most important ones that I suggest anyway. Just master those for now.
Thank you for sharing your knowledge. Coming from a young aspiring marathoner, with a 3:18 on trail under the belt and hoping to break 3:00 on road in early summer: what kind of workouts do you recommend for during base training that will build some confidence but aren't too taxing?
For your base training, I’d have to know what kind of mileage you’re doing already to recommend what direction you should go. But you should focus on doing strides at a ratio of one to one of strides per mile, slightly increasing the average mileage that you held over the last training cycle, and adding in Hill sprints if you haven’t done them before.
I’ve really enjoyed your book, it gave me a different perspective on my training and I’m trying to implement the triphasic model for my next race. I’m in week 3 of base training phase, 120km, with hill strides and about 60 strides per week. Two questions for you: I prefer pick ups (accelerations) during the easy runs, rather than strides at the end of them…any ‘quality’ or performance difference? Also, should I keep them during the other two phases? Thanks!
They’re the same thing. A pick up, a stride, basically the same thing. And it doesn’t matter where you put them in your run. So putting them in the middle is totally fine but make sure that they’re relatively fast, about 2 mile race pace
Book is great! I just ordered the Coros armband… hopefully it will be accurate! I mean nobody really wants to stop and try to find their pulse… right ? 😂 any idea if it is decent at HR and doesn’t have cadence lock issues?
I’ve never used it, so I don’t know. I just take my pulse while I’m running. It’s not as hard as you would think. You can just take it for 15 seconds and time is by four. You totally don’t have to stop.
If i only have 11 weeks to train for a half marathon what time should i allow for each phase? Ive ran a couple of half marathons before and Ive already got a decent bit of base training done, although I've only addeed in strides/sprints in the past 2 weeks. I also have been doing weight training consistently for quite some time so overall im in good shape. Love the book, but i have it on audibook and can't find the info.
Does your book go into running form I’m getting some feedback from my body 😅 I’ll be getting it anyway, just finished born to run really enjoyed listening to a running book while training 😊
