Simp

Little Apple Watch? Think it helps show what’s going on (well hopefully it does)

@@stephenscullion262 What app is that. Is that regular workout app. I see it shows both miles and km pace? Or is it something you added to the video. And, btw, running at this pace at Zone 2 would be a dream for me. I am beginner runner who will easily go into zone 3 and 4, if crossing 10 min/mile pace.

24 years or something wild now.

Hey I personally but them into different categories. My zone 2 runs are that a steady pace that I can hold for quite some time. My easy runs are super easy where I measure it more on the minutes ran than miles or km. For example my easy runs are done 3 times a week at a pace of 11-11:45 pace. My zone 2 is 8:44 or so. Hope this helps in anyway. I have personally found that running super slow and doing strides at the end of easy runs has helped to make me faster overall. But I still keep easy days easy.

For me top of zone 2 is very demanding , 45-60 minutes is enough. I run at 142-145HR, while my LTHR is 168, max 189, and marathon pace at almost 160. Also breathing is fine. So I don't think it's too fast.

Thanks for the replies really helpful!

​@@prossi4216 Zone 2 is between 65-75 % of max heart rate. For you with a max heart rate of 189 that would be between 123-142 bpm. So an average of 132 bpm. So if you run at 142-145 bpm that is actually zone 3.

​@@yannickm1396talking pace

Keep in mind that if you have a garmin, zone 2 in this vid is listed as zone 3 on the watch

I don’t think there’s exact percentages over the year, but in the 10 weeks before a marathon, I’d imagine in future I’d want to be doing 40-50% of the training steady ish, not always (greedy steady) ie sat bang at 150hr or 5.50-6.00 per mile, maybe 140-45 similar benefit. V02 and harder tempo (10k type effort for me) is very little, 4-10 miles per week maybe, so 4-10% of the program roughly. 15-20 miles per week at threshold efforts. So 15-20%, the rest would be recovery. When I analyse or look back, it’s fairly consistent that my best results came from doing something like the above for 6-8 weeks. Essentially do a bulk of work at a decent pace, which still allows recovery, and couple sessions per week focusing on zones above steady.

Mannn I appreciate your well thought out answer this is very helpful. Thanks bro! Greetings from South Carolina!

I don’t really agree with that model, and if they’re right in saying it will help, but there should be a good range each week. Slowest pace to quickest pace etc.. if it’s always the same, I don’t think you maximise progression

I agree with the easy days. BUT why do you settle for under 3:00?? You have basically done it @ 3:01! I bit more wind against you could have stopped you to go under 3:00. My opinion - your settling. Next goal should be at least under 2:50. If you managed to do "only" 2:55 is still a win. You havent lost anything and you didnt fail. I hope it makes sense for you ;)

@@v.vag.8013 Thanks Stephen, this comment is legendary, I will remember it. 😄👊

@@v.vag.8013 Thanks, a comment of a legend! 👊

When I was training for marathons, my long runs where all zone 1, with a faster final part. One day of rest and I was ready for some hard interval session. Running 30+ km in zone 2 would have killed me for 2-3 days, thus missing or underperforming the interval session

I think a few of the data guys on twitter (science guys) couzens maybe etc.. then suggest you have to persevere with walking.. don’t worry too much about what garmin says.. my advice might be to walk / jog if that’s what you need to do, think 2-3 minutes run, walk for 30-45 secs let heart rate settle, do that for 40-45 minutes if that’s do able based on injury resistance.. robustness etc.. then you can run constant for 20-25 mins, so the garmin can pipe down about V02 dropping

@@stephenscullion262 thank you for the advice! I will definitely try this on my next handful of runs. Think it’ll provide the best of both worlds; running with intention and for the joy of it.

Agree, I’m an ultra slow fun runner; but find the Elites very fast and responsive. The video took me by surprise when Stephen changed from the Elites to a faster shoe 👍

for me you just made my day better with your attitude and positivity alone. Be proud of all you do.

Likely just the prolonged effect, ie if fitness isn’t superb, on an easy run, without recovery, there’s time for hr to drift and climb.. on shorter intervals, there’s not the same amount of time for that drift to occur etc.. intensity might be higher, but hr lower. Simply because it hasn’t had time to get up to a higher hr to reflect the intensity.

Thanks so much!!🙏

That’s so funny, I had a camera guy helping me one day and I kept saying “poor” and he thought I was saying perrr like a cat.. ha.

All day everyday, haha no.. sometimes maybe.

Takes 7-10 days to acclimate if racing, so try get up a bit earlier, if you can. Or consider some hypoxic sessions before you leave? You won’t get any boost in 10 days or definitely not 7. (Sorry, who the f*ck am I to say you won’t) science would suggest 3 weeks minimum, then likely race after 2-3 weeks when home. You’re going to race while there, and what’s very very very important is sensible before race, only easy, v easy, and post race take recovery seriously, as your body will have to adjust back to sea level and recover from travel, race etc.. eat well and hydrate well pre race, no calories, no power

If coming from sea level it takes 2-3 weeks minimum for your body to produce more RBCs thus increasing your Hgb allowing your body to carry more O2. Also, there are longer term changes like increased capillary intervention. Things you can do to help prime your body in advance are making sure your iron stores are maxed out either with diet or supplementation.

@@stephenscullion262 Perfect! Thank-you. 👍🏻

@@pseudoty Thanks 👍🏻

I don't think your Himalayas race will affect your Amsterdam race. It might be worth considering sleeping in one of those altitude tents. I'm only slightly more than a casual runner so they aren't really on my radar, but I know a few ultra runners who live near sea level but will sleep at altitude in the lead up to big mountain races. As I understand it, that yields the best adaptation and the "sleep high, train low" philosophy is currently what many elites utilize. Edit: also, that sounds like a super fun fall of running, I'm a bit jealous. Good luck!

What’s the resting HR with Z2 at 150??

Not a fast runner but had a stint with dental issues last year. Pretty interesting to hear about it as well. Was also looking for information about it last year when it happened to me. Had to have a molar extracted, minor surgery, and was told to stay off any impact sport including running for 2wks to allow it to heal... But I stopped running about 5days and started running while on anti-biotics for 7days. Didn't feel like my HR and pacing was affected. Choose to do an implant for the extracted tooth, and went back about 5wks after the extraction. Bone density wasn't great so had to do a bone graft first, and then go back again to do the 1st implant stage. Damn, the bone graft felt horrible, extracted molar was the last tooth, dentist had to 'peel' back the gums all the the way till almost the front teeth, and had like 10+ stitches. Anyway had a complication, there was major swelling that didn't go down after a week, dentist said normal ppl would go back like after 2-3days with that, and wondered how i tolerated the pain for 1wk. So they had to open it up again to inspect, clean and see if the graft held or needed to redo. Luckily it looked ok and closed it up. Thankfully it didn't happen again. I was given extra 2-cocktails of anti-biotics and pain killers(didn't take much). All in all was on anti-biotics for 3+wks, 0 running for 4 weeks. Damn, HR and pacing dropped ALOT, pacing at my usual HR was like it reset to before the start of my 4mth training block. Basically wasted 4mths+ of the year. Also had a 1/2 marathon race coming up about 2wks later, interestingly my LtHR after the race went up from 165 to 175, before the dental implant, no way on earth i can hold >175 for more than an HR (not about 6mths later its back to 165). Pretty gutted, cause in the training block I completed a 1/2 training run (with weekly milage of 45km) 10mins faster than my race time. But oh well. Now I'm scheduling the next stage of the dental implant after my A race happening this Dec. Not risking my 8+mths of training.

@@intosite7279 Very interesting story, thank you for sharing!

The less vertical movement while running = less wasted energy.

Treadmill running I believe helps, or at least I read that.

75-90’secs, maybe needed 2 mins per week

@@stephenscullion262 thank you sir! I have been enjoying your knowledge and videos for my journey. Keep up the great work!!

Don’t think it necessarily has to be based on the number of runs but instead the amount of time spent at each intensity.

I do two speed workouts a week with a 30 minute zone 2 before I start speed stuff. My other two runs are strictly zone 2 so it's not like you have to do one or the other. You can do both in the same session.

It doesn't mean 80% of your runs. It could be 80% of your time. Therefore you can add some speed sessions at the end of a Z2 session. If you are running 4 times and it's a total of 200 minutes, then 160 mins can be Z2 and 40 mins at higher

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Don’t think I agree with that, but each to their own. Olav aleksander bu, blumenfelts coach, advises non supers to help leg stiffness and they track that via Stryd foot pod. Foam with help proprioceptor muscles etc, because you must balance more, but can’t see people doing there gym work in future in super shoes to get stronger, stiffer legs. Running on grass removes muscle tension, because of the soft surface, muscle tension returns when running on harder surfaces, doing strides, weights, ice bath etc.. improved balance, perhaps, increased strength / better muscle tension, I don’t think so.

@@stephenscullion262 ​​⁠yes having a Stryd foot pod and measuring LSS doesn t entail you to be a triathlete champion coach. Higher loading rates were seen in maximalist shoes in Kulmala et al (2018) probably as a consequence of what I was saying above

⁠@@cristian-adrianfrasineanu9855think I’ll listen to the 2:09 marathoner and Olympian Gold Triathlon coach 🙂. Something tells me they know what they’re doing 😂

@@cristian-adrianfrasineanu9855legitimately interested in this: do you have sources?

A compliant foam will do that, not necessarily a resilient foam.

Haha