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The numbers and terms that are just thrown out assume everyone knows this running jargon. 400, tempos, vo2 max, economy, lactic, ext… drives me crazy

I'm also 42 years old and I started running exactly one year ago last October and I just ran my first marathon last Saturday. This is exactly the kind of conversation I want to observe as I think about my long-term consistency with running. Excellent.

I enjoyed listening to this. Thanks

I used to like these but eventually for me they started making my calves/achilles tight when the mileage got higher . I think it’s because I’m a bit heavier

This was epic!

Great interview, keep it rolling!

I've ran 2 or 3 dozen NYRR races with this gentleman in the 2000's - those were some good times, glad to see he's still grinding.

This is valuable information! Definitely shared this with my run group 😄 Thank you for talking about this topic because i just finished a 5K race, and the most intervals I did was 8x400s and 12x200s in this 8 week training block. I felt like it wasn’t quite enough since I’m trying to break 20 minutes in the 5K. Still ran a personal best time (21:47 min.) despite the last mile having 2 monster hills that I could hear people around me dry heaving on…by far the hardest 5K race I’ve ran. I should be happy with a PR, but so close yet so far lol. It’s obvious that not all courses are created equally either, and my expectations should be proportional to that. Literally 63 meters elevation gain in the last mile 😵‍💫 oh well…at least every other race should be easier theoretically! Keep up the great work Dlake!! Could you maybe talk about expectations with races and performance in a video sometime?

when should i increase my vdot score? because im guessing a few weeks of following the current recommended training paces would improve my fitness and therefore increase my vdot score right?

so when/ how do i figure out when to increase my vdot score if im not going to beat my pr during training?

🔥🔥🔥

Nice bro

Good vid, very helpful! 💪

I'm more Solo Runner it's protection, privacy, peace & about being on your own. And, what recovery meals they take in making sure it's appropriate for runners, Good mindset &surroundings to be aware of when running. Me go faster when running on my own but want more go together!

Terrific ,wonderful , outstanding video dude hi fives

no one called you kyrie lil bro

Why do you care so much about other peoples approval, all you got to do is focus on yourself.

Loving the content! New logo? 🔥

Without inward honest self study you wouldn't get anything out of either.

The long game 😎 But don't forget that you are also ageing as you go through this. The fact you can hold onto those times is huges in itself. Great video bro

This is inspiring and so well done 🙌🏾

Great episode! During your training I have learned to check my ego at the door!

So good to be involved in the production of this! Great execution!

Good stuff.

To add on to my other post below: I agree with Mike on a lot of training "theory" but I believe he and a ton of runners still have it wrong. You should not be aiming at hitting each 400 at a specific average split for it repeat. Lets say you plan a workout and say you're doing 12x400 @ 70 seconds with 2 min recovery in between. Well, your first 400 you might be working your threshold system but because of lactate build up and body/muscle fatigue your last 70 second repeat will most definitely be in another system that is in the anaerobic or an even higher vO2MAX range of training. This is why the Norwegian training model that we spoke about over the phone years ago is better because they use tools (lactate testers and HR monitors) to make sure they are staying in the system they are trying to work. Science dictates their repeats in workouts not pre-established goals. One day you might be in your lactate threshold zone while running 70 second repeats but the next week 70 seconds might be too hard because your sleep isn't as good and/or it's hotter outside, etc. Am I making any sense? -adam

Hey man! I hope all is going well. Great vids by the way! Sometimes you can do this at certain paces. Unless you are doing 10 max effort its best to keep it measurable while you do it. Try this one though: 12x400 @ Zone 5 max effort 9-10 RPE. The recovery should be a light jog until you reach the point where your heart rate/mmol are in the aerobic zone for at least one minute to let lactate clear and then go back at it. Your repeats will naturally get slower and your recovery might get slightly long over the workout BUT you are training physio systems within your body that matter. Your body doesn't understand how fast you are going. It understands duration and intensity and load that you are applying to it. After a month or two doing this you're body will learn to recover quicker because you are teaching it to clear lactate more efficiently. Too many people set it up from the beginning and make it concrete "We are doing 12x400s at 65 seconds with exactly 2 minute recovery between reps." That is a dinosaur and a counter-science way of thinking. You should say "We are doing 12x400s between 94-96% MaxHR with recovery being whatever it takes to get back into your aerobic zone." My main point is focus on recovery just as much as the repeat itself. Just like when you sleep at night and let your body do its thing by making you stronger so doesn't these short recovery periods during training. Over time you'll notice your body recovering quicker between repeats. As Jack Daniels said before In order to approve a system in your body then you have to train at that specific intensity to do so. -adam

Mike explained the tempo and threshold runs very well! Good video D!

Is it supposed to feel like I’m kind of stomping with each step?

So true and important. Thanks for getting it out there.

Funny comment section. . I garantee no one here will ever run above Zone 4 through the nose. If you do so, you haven't got a nose, it's something else.

Great as always!

Isn't there a workout that does both simultaneously?

Bro really came up with a framework while doing a marathon 😭

Here's the problem. THEORETICALLY speaking, running by power meter is hands down the best metric bc power meters can provide an objective, uniform unit of measurement across ALL elevation changes, temperature changes, and wind conditions while ignoring biological confounding factors like stress/poor sleep/dehydration/illness. And theoretically they can provide nearly instantaneous feedback; minimal input lag. In the real-world power meters have shortcomings due to sensor accuracy & implementation issues. But for argument sake, let's just say all running power meters are 100% accurate.... I STILL choose AGAINST using them. Why? Because there is NO INDUSTRY STARDARD for running power measurement. Every company is making up their own algorithms. Hell, we don't even know if individual companies have promised to use the same algorithm within their OWN product lines from generation to generation! Why is this a problem for ME specifically? Bc using a power meter is akin to learning an entirely foreign Weights & Measures system... like an American on the Imperial system suddenly learning Metric for the 1st time as a grown adult. It takes a while to "intuitively" equate measurements between the two systems. But today's running power meter environment is even worse because Imperial & Metric are standards u learn ONCE. Then ur done for life. OTOH, each device manufacturer has their own proprietary "Alt"-Metric System! Say you learn your own body's RPE conversion scale for Garmin power meters. Great... but that's useless for Apple's power meters, or Coros, or Stryd, or Samsung, or Wahoo, etc... Unless you believe in ecosystem lock-in for life, learning a totally arbitrary, proprietary unit of measure, MULTIPLE TIMES is a total waste of time. It'd be learning Imperial + Metric + Alt-Metric #1 + Alt-Metric #2 + Alt-Metric #3....

Keep it up

Love the videos 🫡

Wow a lot of technical stuff. For a new runner, we just need to run, yes?

Content.

Good quality content

Comment for the algorithm

Would love to see longer podcasts, maybe in huberman style, or just interviews

Daaamn expected your channel to be a lot bigger than this, keep coming with the good educated advice you’re gonna make it

Great vid thanks

How do you measure a 1% increase? What is your definition of better? Great to see you running with a buddy; teamwork! Best wishes on your adventures.

What's 1 + 1 The number comes from the numerical variables that we identify in numbers . Now with the plus, we add the 1 + 1.

I feel like its more beneficial to sprint because there is a bigger aesthetic gain, you build more muscles and it will be more beneficial to your daily life. It's not everyday that you run a marathon, but plenty of people have to run to catch a bus, or for when playing football. I also feel like sprinting is more valuable when it comes to other sports because for example going to the gym, or boxing, has alot to do with fast twitch muscle fibers.

How tf are you supposed to sleep covered in all that garbage?

Them people said that they saw LeBron James hairline eating Nikki Menage silicone.

Bro looks like on life support

no offense but you look like wolverine getting injected with adamantium.