It's fantastic to see you back on form mentally spiritually and with the session, too, Stephen. I've learnt some more from you today. Thank you 😊 look after yourself too.
Not always easy to keep a session under control effort wise (or even always what you should be doing?) but the secret is, as you made clear, to adjust what you do in the next couple of days. Peter Coe says in one of his books that overtraining comes about not by pushing too hard in any one session but in not allowing sufficient recovery between the very hard sessions. Going further back in time, Percy Cerutty siad that an exhausting session might warrant as many as three days running easy before anything similar can be attempted. Great video, Stephen. By far the best running channel out there!
Yep, Good points by Stephen & you. As a 40+ runner that successfully trains with the Hard-Days-Hard Easy-Days-Easy philosophy i regularly get 3-5 nights rest between the quality sessions with the aim to be near fully recovered prior to the next session. Once i threw the 7-day schedule out the window and started training according to my body the performance has noticeably improved. Less miles per week too!
Another superb video Stephen! Would you be able to do a video about what proper footcare looks like? I feel like it's something which isn't spoken about often or perhaps overlooked. As I'm increasing my mileage and doing harder sessions, I'm finding that I'm prone to blisters which is holding me back a little. Might just be technique but still, any input from yourself would be grearly appreciated! It's great to see you enjoying training 💪👍
"Black toes = wrong shoes" and All my blisters vanished after advice from a competent running shoe store clerk: 1st (ears, noses and) keep on growing even on adults (cf. old people's faces). Every decade re-measure your shoe size and upsize if necessary. On top of it, running leads to expanding feet, for RUNNING shoes, add another half or full size compared with your street shoe size. Plus there are brands known for having tight/narrow toe boxes (Hoka, Nike,...) others famous for wide ones (Brooks, Saucony,...) Which I did. My daily/long run trainers are 1 size up. Also, black toes = too small toeboxes or repeated trauma (bumping downhill, against stones in trailrunning, ultrarunning).
Awesome content Scully. Did 5x1km today at “threshold”, definitely pushed too hard the last 2 reps as I got more fatigued. Hoping to break 19min 5k in the next few weeks. Super inspiring to see your training! 💪🏼
i do that exact same session, but this week pushed it to 6x1km and somehow kept the pace on all 6 faster than my previous 5x1km session somehow...1km repeats are painful but necessary
I love these videos. I am old, and back to running after some years with no running. Now, my minutes per km is roughly at yours per mile. Today I made a pb per 1 km since I started running again. Also, Jönköping marathon 31 august. This channel helps a lot.
One of the best ways to run I've seen alongside Galen Rupp. I've stopped following a lot of runners who just say stupid things. But you are different, I love listening to you. And it's also good for continuing to improve my English :) Greetings from Uruguay bro 🏃🏃
I really relate. Running in Florida, over cooking my runs is a constant. Yet, running faster feels best for me and slowing down to bring my body temperature and heart rate where I want feels like failure. Empirically, I know that’s wrong but feelings are hard to fight. Great video
Just saw this after having a bad day. Went for a run in the morning, 13k uptempo but had to make a run to the 🚽 and couldn’t make it back. Leave it at 4km. I was stubborn and decided to give it a second try in the night, you could imagine how it ended. Completed the workout but the pace was never there, I even blamed the gps watch 😂😂😂 Today I saw this and decided to take a break and cross train today looking for some consistency. Thanks, definitely going to visit your website now. ❤
For me the warm weather really suits my body now. Being in melbourne australia, summers are hot. 10weeks ago i got injured. All yhe rehab still couldnt fix it. I went to thailand for 3 weeks. I didnt change a thing in my warm ups and i ran every day pain free. Then when i got home in Melbourne its winter, and im struggling to run again. So for me the warmer weather for some reason suits my body in every way
As always, fantastic video. I'm finding huge benefits from your advice. You are so honest and informative. I'm heading to Chicago running for charity and was wondering maybe if you'd sign my top. It would give me added accountability and gave me bouncing
Another very informative video! Since you went past threshold from overheating, do you think you could add more recovery in between reps instead of having to slow down to stay in the target range?
20°C sounds so nice. I was chillin at a lake today with 30-34°C with a view clouds or shadow from a tree. You looked happy in that harder run. So it was worth it for sure.
I reckon everyone loves to run on a sunny day but it's not good in terms of getting the result or performance we want. The day you set your PB back in October 2020 it was around 10 degrees centigrade. Train at altitude in warm weather. Target events at sea level in cool temperatures.
My 14 year old daughter runs at state level but she is struggling this year. I accompany her on all her runs. She has an online coach but as you shared ... there are days in which the workout is just over taxing. Coincidentally, today (Sunday) we decided to just go for a long walk as opposed to the long run. Rarely do we deviate far from the plan but i think i made the right choice. Regardless, watching your video has made me feel better 😂
Same as you for all of my running career I was too hot while running, this year I have run with a thermal winter cap on for every day runs and my sweat levels are greatly reduced
What I wouldn't give for a 20C day right now! It was 33C yesterday North of Montreal and it sends me into fits of anxiety. I try to run just before sunset but it still freaks me out 😂
@@alaskahudson I run mostly between St.Jerome and Prevost but also l love to run between Prevost and Piedmont and back to mix it up and get a good variety with the hills.
Toss all those gadgets and just use HR. HR correlates close enough to Lactate for training purpose. Lab Test of LT1 & LT2 (and corresponding HR) makes it simple to follow HR in the field to properly execute a Zone2 run or a Tempo Run. Always be aware of RPE to fine tune efforts though. If you disagree then please explain. I really appreciated the 'Update' as i am one of the people who hasn't tuned in in a while. Thanks!
Thanks for another great video, me and many others watching are fans and know we’re rooting for you always! I have a question: in what case might it make sense for someone to take a tri-phasic approach to training? I’m a mid-40s amateur running 25mi/week just aiming at 5/10ks, but want to see how good I can get & chase ambitious goals for myself.
2:25 When i do "moonwalk" like that before running, some people look at me like i am weird, but when somebody on the same place smokes or walks with face onto the phone, it's very normal. Even two drunk people smiles when i do stretching, it's sad that bad things are more common than a good ones
Love this ! Any thoughts on why some people strike the ground with foot pointing slightly outwards, I know I do and I thought it was something wrong but then I see you beautifully run with a bit of feet pointing slightly out so clearly it’s not wrong
Is it happy or great fullness, seems more constant, then happiness. Just my opinion, great fullness seems to work for me . The ups and downs of happiness leaves me wanting . Anyway enough said , thank you for sharing your thoughts/knowledge 💯🎓. Would be good if you done some reviews on training shoes when you get some time .
You’ll have to excuse my ignorance here, but is there anything you can do to stabilise your core temperate like heat acclimation for example? Perhaps I am misunderstanding! Enjoyed the video, I also had a good session today! ✊
It’s all great questions and believe me, it’s something I’ll be exploring more. I’m “bigger” than most pro marathon runners and bigger frame (70kg, vs most are 55-62kg or so) just means harder to shift heat.. I’m sure there will be some ways, but it’s just part of the game being muscular and heavier
Myself and my husband are looking out of our hotel window and see the Samson and Goliath cranes. I am trying to work out where you are running since we plan to go out running tomorrow morning. We run at about 3:30 am so I wonder if the path you are running on will be lit.
"Do Something" emphasising the importance of taking action rather than overthinking or waiting for inspiration. Don’t wait for the right motivation or the perfect moment to start something, which can lead to procrastination and inaction. By simply doing something-no matter how small or imperfect-we can create momentum that leads to further motivation and ultimately, success. The key idea is that action often precedes motivation, not the other way around.
I think most runners would agree that training across all types of stimulus is the way to go. Long runs, short runs, intervals, aerobic and anaerobic efforts etc.
@@edwinpepito1498 Don’t be discouraged man. It takes a long time to gain the fitness/ability to modulate your heart rate with small changes in pace. I’m on that journey myself. Just keep plugging away.
@@lukepaulson3428 which is more effective heart rate base or pace base ? My target HR is maximum 145, with this HR my pace is 8:30 min./km. In Pace base i can run 10k with 7 min/km but around 160 HR average.
Threshold, to me, is when you can no longer breathe in through your nose without using your mouth breathing because you’ll slow down if you continue to breathe through your nose.
That might be a touch too slow. Nose breathing (or the point at which you open your mouth) can give you your ‘top of zone 2’ but threashold doesn’t start straight away after that. For me top of z2 is 134 and bottom of threshold is 148.. so that’s a 14 beats jump. When Stephen talks about slowing down on your threshold runs he doesn’t mean slowing to just above z2.. he means slowing to bottom of threshold (ie 148 for me).
There is no happiness outside of Christ. Knowing that your eternal destination is secure we all sinners meaning we broke Gods law. So we all deserve punishment not normal punishment but eternal punishment forever. We deserve death but God sent his son Jesus Christ in the form of a man so we who should believe on him should not perish but have eternal life. Do you know him? Pray to him to reveal himself to you and be genuine and do your own research too. I mean if this is true right wouldnt you regret not at least trying to find the truth. I invite you now to seek the truth and as the bible says and ye shall know the truth and the truth shall set you free.✝️🙏 God bless you and keep you and may his face shine upon you and his countenance be gracious to you and bring you peace. Amen
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It's fantastic to see you back on form mentally spiritually and with the session, too, Stephen. I've learnt some more from you today. Thank you 😊 look after yourself too.
Stephen, you're a blessing to running community. Much love from kenya
Advice for life, not just running. Thank you Stephen
Thanks for sharing your running journey. Always cheering for you. Stay well sir.
Great video once again, with fantastic, realistic advice. This channel is always the best running content.
Not always easy to keep a session under control effort wise (or even always what you should be doing?) but the secret is, as you made clear, to adjust what you do in the next couple of days. Peter Coe says in one of his books that overtraining comes about not by pushing too hard in any one session but in not allowing sufficient recovery between the very hard sessions. Going further back in time, Percy Cerutty siad that an exhausting session might warrant as many as three days running easy before anything similar can be attempted.
Great video, Stephen. By far the best running channel out there!
Yep, Good points by Stephen & you.
As a 40+ runner that successfully trains with the Hard-Days-Hard Easy-Days-Easy philosophy i regularly get 3-5 nights rest between the quality sessions with the aim to be near fully recovered prior to the next session. Once i threw the 7-day schedule out the window and started training according to my body the performance has noticeably improved. Less miles per week too!
Another superb video Stephen! Would you be able to do a video about what proper footcare looks like? I feel like it's something which isn't spoken about often or perhaps overlooked. As I'm increasing my mileage and doing harder sessions, I'm finding that I'm prone to blisters which is holding me back a little. Might just be technique but still, any input from yourself would be grearly appreciated! It's great to see you enjoying training 💪👍
My feet, bless them, like something out of a horror movie
😅😂 long as I'm not alone that's the main thing
😂👍
Try using toe socks
"Black toes = wrong shoes" and All my blisters vanished after advice from a competent running shoe store clerk: 1st (ears, noses and) keep on growing even on adults (cf. old people's faces). Every decade re-measure your shoe size and upsize if necessary. On top of it, running leads to expanding feet, for RUNNING shoes, add another half or full size compared with your street shoe size. Plus there are brands known for having tight/narrow toe boxes (Hoka, Nike,...) others famous for wide ones (Brooks, Saucony,...) Which I did. My daily/long run trainers are 1 size up. Also, black toes = too small toeboxes or repeated trauma (bumping downhill, against stones in trailrunning, ultrarunning).
Looking in great shape Scully.
@@John_Wood_ spot on
Awesome content Scully. Did 5x1km today at “threshold”, definitely pushed too hard the last 2 reps as I got more fatigued. Hoping to break 19min 5k in the next few weeks. Super inspiring to see your training! 💪🏼
i do that exact same session, but this week pushed it to 6x1km and somehow kept the pace on all 6 faster than my previous 5x1km session somehow...1km repeats are painful but necessary
@@Jacks-g6w great job man. I’ve been adding 1 rep per week, maxing out at 8x1km, then when I hit 8, increase the speed and drop back to 5/6 reps. 💪🏼
Threshold tomorrow, and this video is golden. Thank you!
I love these videos. I am old, and back to running after some years with no running. Now, my minutes per km is roughly at yours per mile. Today I made a pb per 1 km since I started running again. Also, Jönköping marathon 31 august. This channel helps a lot.
Stephen, Very glad to hear you are looking after yourself and in a good place
Most underrated running channel on the internet
One of the best ways to run I've seen alongside Galen Rupp. I've stopped following a lot of runners who just say stupid things. But you are different, I love listening to you. And it's also good for continuing to improve my English :) Greetings from Uruguay bro 🏃🏃
Dropping a comment for the algorithm.
Good stuff as always.
Be kind to you too Stephen! As always, brilliant content!
I really relate. Running in Florida, over cooking my runs is a constant. Yet, running faster feels best for me and slowing down to bring my body temperature and heart rate where I want feels like failure. Empirically, I know that’s wrong but feelings are hard to fight. Great video
bang on Stephen! awesome video
Here's to Autumn coming soon, and with it, much lower temperatures for running =D!
My daily runs seem involve me overheating so can defo relate!
Just saw this after having a bad day. Went for a run in the morning, 13k uptempo but had to make a run to the 🚽 and couldn’t make it back. Leave it at 4km. I was stubborn and decided to give it a second try in the night, you could imagine how it ended. Completed the workout but the pace was never there, I even blamed the gps watch 😂😂😂
Today I saw this and decided to take a break and cross train today looking for some consistency.
Thanks, definitely going to visit your website now. ❤
1:20 that was really relatable. Like I worry too much for interval sessions and I'm scared it won't go well or I don't run my desired pace etc.
My favourite place to do my sessions! Victoria park, so good
Great video! It is really humid and hot where I live right now. Can you show some of your cool down tips? What is an ice vest?
For me the warm weather really suits my body now. Being in melbourne australia, summers are hot. 10weeks ago i got injured. All yhe rehab still couldnt fix it. I went to thailand for 3 weeks. I didnt change a thing in my warm ups and i ran every day pain free. Then when i got home in Melbourne its winter, and im struggling to run again. So for me the warmer weather for some reason suits my body in every way
8:43 discussion starts on running above threshold. 10:47 minding enough to give way to geese is definitely below threshold manners imho.
What… ha
It’s 50/50 whether the geese turn around and attack. I don’t think you can get away without giving way to geese. Geese are nasty
As always, fantastic video. I'm finding huge benefits from your advice. You are so honest and informative.
I'm heading to Chicago running for charity and was wondering maybe if you'd sign my top. It would give me added accountability and gave me bouncing
Another very informative video! Since you went past threshold from overheating, do you think you could add more recovery in between reps instead of having to slow down to stay in the target range?
20°C sounds so nice. I was chillin at a lake today with 30-34°C with a view clouds or shadow from a tree.
You looked happy in that harder run. So it was worth it for sure.
I reckon everyone loves to run on a sunny day but it's not good in terms of getting the result or performance we want. The day you set your PB back in October 2020 it was around 10 degrees centigrade. Train at altitude in warm weather. Target events at sea level in cool temperatures.
My 14 year old daughter runs at state level but she is struggling this year. I accompany her on all her runs. She has an online coach but as you shared ... there are days in which the workout is just over taxing. Coincidentally, today (Sunday) we decided to just go for a long walk as opposed to the long run. Rarely do we deviate far from the plan but i think i made the right choice. Regardless, watching your video has made me feel better 😂
I wish it was 20c out here. Training close to 40c is extra challenging especially with high humidity.
Run in the morning, there is zero reason to train at 40*C, it’s not healthy to do so.
Or treadmill haha with AC
Same as you for all of my running career I was too hot while running, this year I have run with a thermal winter cap on for every day runs and my sweat levels are greatly reduced
What I wouldn't give for a 20C day right now! It was 33C yesterday North of Montreal and it sends me into fits of anxiety. I try to run just before sunset but it still freaks me out 😂
St Adele? Saint Sauveur?
@@alaskahudson I run mostly between St.Jerome and Prevost but also l love to run between Prevost and Piedmont and back to mix it up and get a good variety with the hills.
Well done Stephen. Quality session. What's the name of the under armour running shoes you had on. Great to see you in this good place Stephen. 💪💪❤️
Toss all those gadgets and just use HR.
HR correlates close enough to Lactate for training purpose. Lab Test of LT1 & LT2 (and corresponding HR) makes it simple to follow HR in the field to properly execute a Zone2 run or a Tempo Run. Always be aware of RPE to fine tune efforts though.
If you disagree then please explain.
I really appreciated the 'Update' as i am one of the people who hasn't tuned in in a while. Thanks!
Hi @Stephen, what shoes and shorts are you wearing in the video? Thanks!
Thanks for another great video, me and many others watching are fans and know we’re rooting for you always!
I have a question: in what case might it make sense for someone to take a tri-phasic approach to training? I’m a mid-40s amateur running 25mi/week just aiming at 5/10ks, but want to see how good I can get & chase ambitious goals for myself.
What runners are you using Stephen?
Another great vid - any discount codes for merch before I place an order?
Only discount on training plans, after merch purchase. Honestly not much profit in merch because of good quality product and postage costs 😔
@@stephenscullion262 ordered anyway! Best content around! Happy to support 🙌🏼🙌🏼
2:25 When i do "moonwalk" like that before running, some people look at me like i am weird, but when somebody on the same place smokes or walks with face onto the phone, it's very normal. Even two drunk people smiles when i do stretching, it's sad that bad things are more common than a good ones
Dont worry about all lazy asses staring. Keep mooving 🦵
What's your take on longer threshold intervals. Sessions like 4×10min, 3×15min, 2 × 20min?
Yes I do these a lot and can be a form of extension.. attempting to extend your fitness or ability to hold threshold pace well etc
Love this ! Any thoughts on why some people strike the ground with foot pointing slightly outwards, I know I do and I thought it was something wrong but then I see you beautifully run with a bit of feet pointing slightly out so clearly it’s not wrong
What was the time in-between the reps? My apologies if I missed that.
Thank you for the videos, really helpful
60 secs
Do you use blood oxygen sensor (spO2)? Thanks
You are awsome man.
Is it happy or great fullness, seems more constant, then happiness.
Just my opinion, great fullness seems to work for me .
The ups and downs of happiness leaves me wanting .
Anyway enough said , thank you for sharing your thoughts/knowledge 💯🎓.
Would be good if you done some reviews on training shoes when you get some time .
Yeap blew my threshold today. 3x 1mile at what should be 170bpm,instead felt great and circa 180 bpm. Lol legs paying now. Next run Thursday.
You’ll have to excuse my ignorance here, but is there anything you can do to stabilise your core temperate like heat acclimation for example? Perhaps I am misunderstanding! Enjoyed the video, I also had a good session today! ✊
It’s all great questions and believe me, it’s something I’ll be exploring more. I’m “bigger” than most pro marathon runners and bigger frame (70kg, vs most are 55-62kg or so) just means harder to shift heat.. I’m sure there will be some ways, but it’s just part of the game being muscular and heavier
Would definitely be interested in anything you learn in that respect as I am around 80kg / 6ft 2in so the struggle is real!
Myself and my husband are looking out of our hotel window and see the Samson and Goliath cranes. I am trying to work out where you are running since we plan to go out running tomorrow morning. We run at about 3:30 am so I wonder if the path you are running on will be lit.
I think it’s dark at that time, Victoria park
@@stephenscullion262 Thanks for the info!
are ya coming to the Great North Run?
Ha. That was hot last year.. at the moment I’ve planned another road 10k end of August, then will move focus to a longer race
Great video *You're
"Do Something" emphasising the importance of taking action rather than overthinking or waiting for inspiration.
Don’t wait for the right motivation or the perfect moment to start something, which can lead to procrastination and inaction. By simply doing something-no matter how small or imperfect-we can create momentum that leads to further motivation and ultimately, success.
The key idea is that action often precedes motivation, not the other way around.
20c in my country is cold man 😂
I am in Northern Ireland right now and I have to go out and buy some warmer clothes to run in. 8-11 deg C is cold for me.
10:57!lol
👍
Is it okay to run at threshold most of my runs ?
I think most runners would agree that training across all types of stimulus is the way to go. Long runs, short runs, intervals, aerobic and anaerobic efforts etc.
@@lukepaulson3428 all my runs is averaging 160 bpm 🥺
@@edwinpepito1498 Don’t be discouraged man. It takes a long time to gain the fitness/ability to modulate your heart rate with small changes in pace. I’m on that journey myself. Just keep plugging away.
@@lukepaulson3428 which is more effective heart rate base or pace base ?
My target HR is maximum 145, with this HR my pace is 8:30 min./km.
In Pace base i can run 10k with 7 min/km but around 160 HR average.
😊
It's you're, buddy.
🥱
i dont know but i think you are not working inaf with your hands...
you're*
Threshold, to me, is when you can no longer breathe in through your nose without using your mouth breathing because you’ll slow down if you continue to breathe through your nose.
That might be a touch too slow. Nose breathing (or the point at which you open your mouth) can give you your ‘top of zone 2’ but threashold doesn’t start straight away after that. For me top of z2 is 134 and bottom of threshold is 148.. so that’s a 14 beats jump. When Stephen talks about slowing down on your threshold runs he doesn’t mean slowing to just above z2.. he means slowing to bottom of threshold (ie 148 for me).
*you're
My too fast what?
'What if my too fast?' Your title doesn't make sense. That aside, Great vid . Thanks for the great insights!
First
There is no happiness outside of Christ. Knowing that your eternal destination is secure we all sinners meaning we broke Gods law. So we all deserve punishment not normal punishment but eternal punishment forever. We deserve death but God sent his son Jesus Christ in the form of a man so we who should believe on him should not perish but have eternal life. Do you know him? Pray to him to reveal himself to you and be genuine and do your own research too. I mean if this is true right wouldnt you regret not at least trying to find the truth. I invite you now to seek the truth and as the bible says and ye shall know the truth and the truth shall set you free.✝️🙏 God bless you and keep you and may his face shine upon you and his countenance be gracious to you and bring you peace. Amen