Why You Should Run (Slightly Faster) than Race Pace in Training! Coach Sage Canaday TTT EP. 61

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Жыл бұрын

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Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and technique to long run workouts, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources!
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Пікірлер: 69

@jg5555 Жыл бұрын

Amazed as always at how much information you can pack into a 12-13 minute video!!

@BDMotorsport 6 ай бұрын

Long time viewer but never comment. Just wanted to say your videos are gold. Really appreciate the top-tier knowledge sharing.

Жыл бұрын

Useful and informative as always, thanks Sage!

@squarebodylt5469 Жыл бұрын

Sage & Sandi !! Thank You so much for all that you do for all of us!

@Vo2maxProductions Жыл бұрын

Thanks for watching!

@JerryEgge Жыл бұрын

Thanks for your suggestion on adding some speed work into my training. My marathon training is stale. If I add in some faster pace running, it will give me some variety plus my marathon time could come down. 😊

@FordyRuns Жыл бұрын

Great video Sage thanks a bunch keep up the good work!

@Vo2maxProductions Жыл бұрын

thank you!

@runfrankfurt Жыл бұрын

Love those training talks. 👌

@gokiwi2642 Жыл бұрын

Thanks Sage really helpful video, good stuff, keep up the good work, 😀🙏🌲🏃🏽‍♂️🍀🥳✅🌿

@patrickbrown7398 Жыл бұрын

Sage is 🔥

@CSRunner7 Жыл бұрын

Yes I’ve always thought the easy pace ranges are often too fast considering you should just be focusing on make it truly easy even if much slower.

@smirnowski Жыл бұрын

Great episode! Regarding the VDOT paces: I remember reading that Daniels refers to the "equivalent race result" as a possible result after putting in a training block which is specific to that race distance.

@Vo2maxProductions Жыл бұрын

Yes for sure. However some people will still be "born Sprinters" and might always be relatively better at a 5km compared to a marathon no matter what kind of training block they do. The other issue I find with some of Daniels VDOT paces (especially in newer editions of the "Running Formula" and online calculators) is that he projects too fast of a range for "Easy Paces"...especially for sub 2:40 marathon runners. It's good reference data though.

@smirnowski Жыл бұрын

@@Vo2maxProductions Good to know, I'm training for 2:50 at the moment and already find myself at the very upper limit of his suggested easy pace. Appreciate the reply!

@martinbrzozowski9263 Жыл бұрын

I’m following a plan from JD Running Formula book and have similarly found that the predicted paces all feel right except that the easy pace is around 20sec per km faster than what feels super easy.

@randystebbins5733 Жыл бұрын

When I was coaching high school runners, I used Daniels VDOT tables for all threshold and VO2 max and repetition runs. Not perfect, and as Sage said, many people don't fit exactly into Daniels formula. I was always slanted toward the endurance side in my own running. But, when trying to figure out paces for 20 kids, it was easy, and I think, fairly effective. On easy runs and recovery runs, I ignored the tables and just told the kids what easy and recovery pace should feel like.

@thomasoconnell6325 Жыл бұрын

Thank you for a brilliant video. I watch basically all of your videos - how many miles should I run at tempo pace to train for a sub 3?

@kegoangoango Жыл бұрын

Race pacing question for training Thursday: I’m always fearful of the estimated pace for an event. I focus on half marathons and as I get close to an event I see an estimated race pace. I realize running an even pace or slightly negative pace is supposed to be the fastest, but when I xx:xx estimated pace I think “Oh, that’s fast!” In my last race a couple of weeks ago, the estimated pace was 10:15 (62 years old with only running the last 5 years) and I thought that was fast. So I went out in 10:30, picking up the pace as I went. Ended up with the last mile in 9:34, 10k in an hour and 10:07 overall (6th in ag). I think I could have run a faster pace with a less negative split but I hate blowing up. How do you get to the point of trusting the estimates? Love the channel!

@Vo2maxProductions Жыл бұрын

Congrats on the race and great question!

@ryankrueger6260 Жыл бұрын

Training Talk Question: Is warm weather LSD better for your body than cold weather LSD? With my LSD easy runs in warmer weather (85F yesterday in Houston!), in order to keep my HR @ ~70% ish, conversational pace, on the last 2mi of my 6mi E run, I had to slow my pace by 30-45s/mi compared to my LSD easy conversational pace in 40-50F weather. Is a slower pace on easy runs in warm weather, with the same HR, better for my body compared to running my easy runs faster in colder weather to achieve a similar HR / conversational pace? ie Are the heart and lungs receiving the same training effect but with a reduced impact on the muscular skeptical from the slower pace? I found myself running my easy runs faster and faster in over the winter which had positive effects at first but I felt like towards the end of winter, it was taking a toll on my muscular skeletal system. What are your thoughts? Thank you, Sage and Sandi! I can't tell you how much of a positive impact your plans and videos have had on me mentally and physically. You are the best!

@JRJapaneserunnerinUK Жыл бұрын

We need run under different situations during your runs (speed/ LT / Long run /even weight training)

@francisaldousdionisio4742 Жыл бұрын

VDOT has been effective for me so far. Paces were on spot with my RPE. I could even hit the scheduled 90min tempo which I thought to be close to threshold, but its not, and its a PR

@Vo2maxProductions Жыл бұрын

Great to hear! Yes, if it's a 90-min workout it is not a "true Tempo" (Lactate Threshold intensity) though....could be closer to M.P or "uptempo"

@wally139 Жыл бұрын

Is it possible to change my easy runs for bike rides because the pace to keep running in zone 2 is to slow? The first 10 minutes in my easy pace are in zone2/3 but after that I get to 80% of max HR. How much of bike riding should I do compared to my weekly mileage, if my running easy pace is 6:00min/km then should I add 1km towards weeky mileage as 9 minutes of bike riding or should it be more or less?

@jsherzog Жыл бұрын

Sage- with the recent New CR on BC100k by Anthony Costalles Could you recap and speak to this effort - would make a great vlog!

@AaronVigar Жыл бұрын

I'm curious about nutrition and hydration. You and Sandi seem to have yours dialled in and I know there are lots of general rules to go by, but is there any way to tell when you're out there what levels of comfort or discomfort are coming from a lack of nutrition (or too much!) or a lack of water (or too much!)? Is it all just sort of the same or are there particular signs when I could've used more nutrition or more electrolytes or less water, etc.?

@Vo2maxProductions Жыл бұрын

See Sandi's Channel and IG for this!

@Vo2maxProductions Жыл бұрын

Actually see Sandi's video here: kzfaq.info/get/bejne/prx7e7Z1s96daWw.html

@AaronVigar Жыл бұрын

@@Vo2maxProductions Thank you! I subscribe so I caught it as soon as it came out. Perfect timing and another great video from Sandi!

@AndrewCho730 Жыл бұрын

I am a new subscriber, thank you for the great advice! For an average runner who is putting in about 25-30 miles a week wanting to run a faster half/full marathon, is it always better to do 80/20 training? I see many "running gurus" talk about the importance of easy running and emphasize not running hard more than 20% of the time. I find myself running hard (tempo pace, interval, or throwing a faster runs in a long run) about 50% of the time.. Am I doing it wrong? I just want to run faster half/full. I guess what is the best way to get PB in my next race? Thank you!

@Vo2maxProductions Жыл бұрын

Yeah I wouldn't do 50%. 80/20% is a decent general breakdown and not bad. What I would do (time and injury permitting) is probably try to work up to more like 35-45 miles per week consistently. And slowly. When you add that weekly mileage keep it slow and relaxed (all easy). Don't add more speed/intenisty. The slightly higher volume generally helps people improve their half and full marathon times the most honestly. Stay healthy!

@AndrewCho730 Жыл бұрын

@@Vo2maxProductions Thank you for the reply! I am going to try to increase my mileage for the next few month up to 35-45 miles per week. Thank you again!

@t_roth9413 Жыл бұрын

Some advice from the comments section: if I have a a long run of 32km 3 weeks before a big marathon attempt, and have another fun marathon in mind that I want to run with a friend, could I run that marathon instead on the long run, take a rest day the next day and then just carry on with my program build for my a race 3 weeks later? my mileage would be around 80 and 110 for most weeks leading up to the mentioned weeks. Of course I would run the race 3 weeks out at a slow relaxed pace, and probably be on the road for an hour longer than I would have in the long run. If the advice is not to do this, I am interested in why and how this compares to a tune up 21km 3 to 4 weeks out in which you might actually go much harder. Is that extra 10km at a slow pace really going to be so detrimental? curious about this in general.

@DrProfX Жыл бұрын

Hi Coach Sage, How important is each training block mileage for someone who has already accumulated high volume of “lifetime miles”? Could such runner cross-train more and focus runs on quality work, sort of like “Run Less, Run Faster” book proposed?!

@MrEgor31 Жыл бұрын

It seems to me that the VDOT calculator predicts "top-down" results, that is, if the marathon in 3 hours, then the 5 kilometers in 18

@Vo2maxProductions Жыл бұрын

It uses relative Vo2max performances at different distance events. But yes, it is *more likely* that someone who has already trained for and run a 3 hour marathon would be able to "transition down" to a shorter event and run an 18-min 5km compared to the other way around.

@tureebluh Жыл бұрын

I've always been a powerlifter/sprinter so I will preface this with saying I'm still relatively new to running long distance. I actually noticed fairly good improvements on my overall running when I started doing long distance snails pace runs (12min mile~). My initial thoughts were from relating it to hypertrophy training with bodybuilding. Obviously it doesn't tax your lungs and heart nearly as hard but it's purposefully keeping you from reusing your energy as much and making your legs work harder. I alternated between these and shorter high intensity runs and it seemed to work quite well. Curious what your thoughts are on this. I see plenty of advice for including "easy" runs into the workout but I never see anyone suggest purposefully going slow enough that you intentionally avoid reusing your energy.

@Vo2maxProductions Жыл бұрын

Yes, the "Easy Paced Running and Aerobic Base Building" always comes first...especially for newer runners on lower mileage. I've been preaching that for over 12 years on here in many of my other videos (search "aerobic base" or how to gain endurance /stamina or my top tips videos on this channel for more on that)

@acg1189 Жыл бұрын

My bullshit two cents is that would work well and is the general given advice these days: 80% of volume a little easier than you think, 20% pushing the pace. My only caveat is that 12min/mile your stride starts to resemble more of a “shuffle” than a run on flat ground. So you lose the ability to work on actual running/stride economy improvements. The mechanics simply aren’t similar enough to “running” at that speed. I have seen (and experienced myself) a rut of no progress if you run too slow all the time without some progressive overload or change; you need to keep adding more mileage. Or try to slightly push your “easy” pace on the border of zone 1 and zone 2.

@tureebluh Жыл бұрын

@@Vo2maxProductions Thank you for taking the time to reply. You're one of the main channels I used for learning how to start training for longer mileage years ago. I've had some memory issues recently so I forgot I had learned a lot of this from you. What's causing the issues is also the reason I'm looking into getting serious about long distance running again. Thank you for the video suggestion, I will definitely watch it again :)

@margaretblake5051 Жыл бұрын

I am naturally a heel-striker with a relatively long stride but have been working on being more efficient by trying to be quicker and driving the knee, as you suggest the recent ‘shorts’ video. My question is: when doing shorter stuff like repetitions on a track or a tempo, would you lengthen your stride or keep it shorter/more efficient? I suspect that during a race we want to lengthen, so would need to practice that stride. Thanks!

@unvaccinatedmgtowfitness 7 ай бұрын

You gotta be careful with that, over extending your stride may put some serious strain on your calf muscles which is what happened to me in a 10k because I wasn’t careful with my form. Be really careful with your running gait because it doesn’t take much to get injured.

@tizioincognito.3330 Жыл бұрын

I have a question: " if you run with long sport pants will that make you slower?" And when you are running repetitions, or intervals? I am from Italy and here is pretty cold. Or is it better to run with short sport pants?

@craigjohnston8235 Жыл бұрын

Sage, I have a question. Do you lose speed/fitness if you have a slight injury so stop doing my weekly interval and tempo runs but maintain or increase weekly mileage but all easy? I ran a 18:58 5k but got injured 2 months ago and had to run easy for 6 weeks. The last 3 weeks I’ve started workouts again. I done a 5k yesterday and my time was 20:14.😢

@randystebbins5733 Жыл бұрын

If you are maintaining or increasing mileage, you won't lose aerobic fitness, but you may lose some speed and VO2 max conditioning. As you get those faster workouts back in, I would suspect that your race times will come down.

@Asg02 Жыл бұрын

Hi Sage, can you explain why high heart rate get‘s harder and harder to reach as you progress in fitness? I barley get over 180 in all out events, even though my max. heart rate has regularly spiked to 195 couple years ago

@ZanicL3 Жыл бұрын

He talked about max HR quite a bit in a recent video. 'how long can you hold max HR at a marathon' or something. Probably worth checking that out 👍

@martinbrzozowski9263 Жыл бұрын

As you get fitter you increase your stroke volume (amount of blood pumped per beat). That means you are circulating blood (and thus O2) to the muscles more efficiently so the required bpm rate will decrease.

@hoangkhoa352 Жыл бұрын

The first

@whycantiremainanonymous8091 Жыл бұрын

Here's a question for another talk: I ran my first marathon today, and up to about 37k things were going fine, but eventually I had to walk the last 1k or so, and needed an IV afterwards. Basically, I got dehydrated, despite drinking water and isotonic drinks at all the stations (even stopping to drink two full cups in the last few), and even starting the run with an extra bottle of an isotonic drink. Apparently, aid stations are not enough. But I also don't really want to carry a significant extra weight of water on me next time around. Any suggestions?

@margaretblake5051 Жыл бұрын

I think saying more about the weather/humidity, and whether you trained in similar conditions would help the answer

@whycantiremainanonymous8091 Жыл бұрын

@@margaretblake5051 It was warmer than expected (even based on the forecast from the evening before), and I tried to do some of my long runs in roughly similar conditions, but I think only two or three were a decent match. A greater problem was that they had water in cups, while all shorter races I did had bottles, and cups just have far less water in them. I think we had about 12 aid stations in total. I doubt I consumed more than 2 or 2.5 litres, while on a normal long run I'd have 3.5 or 4.

@margaretblake5051 Жыл бұрын

@@whycantiremainanonymous8091 It sounds like a combination of your body not being adapted to cool itself in those conditions and your not getting enough liquids is at least part of the reason for getting dehydrated. When doing your long runs, do you carry your own water bottle or other hydration pack? Getting accustomed to your own stuff is really the only way to guarantee you'll get what you need

@whycantiremainanonymous8091 Жыл бұрын

@@margaretblake5051 I'm doing long runs with a pack (unless it's on a treadmill, where I have lots of bottles). But yes, I have my equipment. The problem is running with an extra 3.5 kilos on you has its disadvantages. The pace suffers for sure, as do my achilles tendons 😃

@gibson5056 Жыл бұрын

great info! what about a taper? what should a proper taper look like for a marathon? can runner taper too soon or too late or is it just based off of how well you feel?

@randystebbins5733 Жыл бұрын

If you are looking to perform at your best, the taper is very important. It has been a long time since I ran a marathon, but 2-3 week taper is appropriate. Bring the mileage down through that time, but keep intensity up. If easy runs, bring mileage down 50% and if running some last threshold or VO2 max sessions, keep the pace the same, but just do fewer reps.

@mirser4912 Жыл бұрын

If your 5K and 10k race results “predict” faster marathons and half marathons than you actually ran, does this mean you need more volume? (I.e., if you can already run “fast” 5 k and 10 k times, but are not living up to calculator’s predictions in HM and Marathon)…

@randystebbins5733 Жыл бұрын

You may need more volume. Marathons obviously require fairly high mileage. However, it might mean that you are just not as good at the marathon as you are at the shorter distances.

@unvaccinatedmgtowfitness 7 ай бұрын

I would say without that volume and long runs, you will fade out faster in the last 10k or maybe even earlier during the full marathon. Respect that distance, you will eventually pay later on if you didn’t do all the proper conditioning ie. long runs & high enough volume.

@gallardo6716 Жыл бұрын

As a roadrunner I was wondering what ascent is considered a lot for training run? For example is 1,971 for 20 miles a lot? or 708ft for an 8.5 mile? I've been struggling to hit marathon pace on longer runs and I don't know if I'm just training at the wrong pace or if part of it is that the route is just really hilly. First attempt at a sub 3 this Spring using one of your training plans!

@Vo2maxProductions Жыл бұрын

those are pretty hilly and quite a bit of gain....it would be very hard to hit marathon pace for longer runs with that kind of gain. Even 100' per mile is considered something that will influence flat running pace/effort quite a bit.

@gallardo6716 Жыл бұрын

@@Vo2maxProductions Thanks very helpful, I've always struggled to understand Ascent. Recently moved to Oregon from SD where it was pretty flat.