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These calculators blow my mind. To me running a 3:04 marathon is so much harder than running a 40 min 10k. I feel like the calculators assume you have no speed and endless endurance.
Hi Sage! In one of your future training talk can you cover the impact of heart rate drift when you train in a specific heart rate zone? Do you have to reduce your effort to stay within your zone or do you just ignore the slow HR increase over time? Good luck again for your Marathon next Sunday in Houston.
I was hoping you might offer your thoughts on the “pose” type running style where they promote picking/pulling your foot off the ground. It seems to me like pushing off with your back foot is an essential part of generating speed at lower energy costs... Thanks for the videos Sage, it’s great to hear from someone actually running at the top level and not just talking about it.
I was impressed by the intro. Then I spotted the five string and thought there was going to be a banjo outro. Better luck next time! As for finding race pace, it wasn't really answered in this video except to say that it depends.
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
Would love to see a video showing how to hold good form while running downhill on the road - perhaps with Sandi filming with a side on view so we can see how you do it, please.
One topic i think you should do a video on is how to take care of your feet. I've recently lost a tone nail and i'd like to advice on what to do to avoid issues like this.
Thanks again for your very useful tips, Sage. If one, like myself, is not an elite runner and has to run in the middle of a bulk of hundreds or even thousands other runners, he has also to take into consideration probably not to be able to run along the ideal (shortest) line and/or to be caged among other even slower runners. So the finishing time will possibly be higher than what would have been possible. E.g. I have run my current half marathon PR during a training session not in a race.
Although I found many vids about *_side stitches_* I would rly love to hear your thoughts about this topic. Did you have them? How to fight them. How to avoid...
In the past months I looked many times to tables like the Daniel's ones but I didn't rely too much on them because I usually focus on marathon training, so I knew that I hadn't valid PR's on shorter distances to compare to 26.2 predictions. I never cared much about half marathon but three times I improved my PR on this distance after running full marathons. A couple of months ago I ran alone a 1h16'32" half but my official PR is one minute above and in my last marathon I did two 1h19'xx" halves.
Would be interested to hear more on your point about the 1km repeats. Will running repeats between v02 max and all out have no benefit at all? Interesting vid as ever!
buddlybear I had Asthma and then began to smoke weed and surprisingly my asthma is barley there anymore but that Is just my experience I suppose it’s different for Everyone
Hi Sage, what do you think about running with power(meter?) and is it worth to give it a go? Also how to incorporate it to your existing training plan that is based on running to pace? Cheers, from Croatia!
I wasn't hungover. However I filmed this in the morning right after I got up (which I usually don't ever do). I had a rough night of insomnia where i didn't fall asleep until 3AM... so yes i was quite tired.
Hi sage, love the musical intros. This video is very pertinent to me as training for my 6th marathon attempt to break 4hrs currently at 4.26 and come from a sprinting background. Just did a 5x 1000m at 7.26/mile pace aiming for 9min miles obviously even though thst workout was hard it wasn't unbearable but as soon as I increase the distance say 5x 1 mile my average pace drops to 8 min mile. Would you say that's too much if a drop in pace for my goal?.
Estoy pensando en hacer mañana domingo: 12 x 1 kilómetro a ritmo Media maratón, recuperando 45 segundos. O piensas que es mejor 4x2 miles a ritmo de media maratón, recuperando más tiempo? Correr suave para recuperar o andar ?
Sage, i want your opinion on how much milage an ironman triathlete needs to peak for a 3 hour marathon during an ironman ? taking into account all the bike/swim training how much running is needed?
it depends on how talented you are...what have you done in the past off of what training. Generally for triathletes there is a lot of aerobic base training going on with all the bike/swim training. The running can be more quality focused (i.e. higher intensity tempos and speed workouts) and less slow miles.
Thanks, ive got my first ironman in 8 months time, although last year i did mostly cycling (700 hours) and have just started making the transition in my training. I figure 60 mile running week would be the peak of my weekly distance but would that be enough ?
Kumar if you don't mind me weighing in, I think what Sage says is right on and kind of answers your follow up question. With all the base building you do between cycling and swimming, you probably won't need 60 miles a week of running since the focus would be on quality workouts. The way I look at my triathlon training is from a heart rate/effort level perspective. I want to train a specific amount of time at lower intensity (the bulk) and a smaller portion at higher intensity. While you still want to train some lower intensity efforts while running, most of that lower intensity comes from biking. I've also heard you get more bang for your buck when it comes to time/pace gains when you spend more time cycling than in other areas. 60 miles may be a good peak, but I think most weeks you'll be better off averaging 35-40 miles a week and spending the time you would have spent running on the bike instead.
O really ? thanks for that i will have a look at reorganising some stuff. My main fear is having the quads blow out after 20 miles but after reading your comment and looking online at some of the other pro's training plans for tri, it does seem more effiecent to do key workouts for the run instead and reduce injury risk. I will still aim to do a few high mileage weeks but maybe towards 50 miles with some long run workouts instead.
I actually made that jump in mileage and it didn't feel bad. I see what you are saying. Bumping your mileage too fast can lead to overtraining. Which can lead to terrible race performance.
If you've never run more than 34 miles/week and have only run that much mileage once, then I think jumping to 40 in a single week might be a bit too big of an increase. Take it in 2 pieces, 34 to 37, then 37 to 40. On the other hand, if you are beginning a new training cycle after a few down weeks, and you routinely ran more than 40 miles/week in your last training cycle, then making that jump should be safe.
pavement is an artificially hard surface....the human foot was not designed to run on pavement....therefore we use technology. I also don't care to worry about cutting my feet on glass/rocks on trails. So then there is the protection factor. Then there is the propulsion/cushion factor (Depending on the shoe model some may be a lot better for you than others)....still you have to run with good running form in whatever.
Vo2maxProductions I agree it's just I see some people say it's the best...it's night and day and much healthier. I've never tried personally and I'd definitely agree not advisable on pavement or sidewalk. It's an interesting debate I suppose
I believe running barefoot helps with form we do this on grass oval at least 2 a month speed intervals ( plus it helps with feeling and being aware of foot place ) however I grew up without shoes and adapted more easily than the other runners who unsure of themselves
ironman tooltime yes that's what I kinda meant i.e. vibrams. I guess the counter argument is that we ran barefoot for 2-3 million years. Running barefoot (so the argument goes) automatically makes you adjust to a great running form bc if you have bad running form it hurts immediately. Shoes just kinda messes up running form bc can have bad form but won't hurt immediately. Again I'm not a minimalist but it's an interesting school of thought. Some east Africans don't wear shoes and at a very early age they acquire great running form.
For me these tips make me more confused than need be. I clicked the video because it said "How to find your race pace", and all I got from the video was that you can't predict what it'll be!?
