Great advice for improving running economy MK. Now getting this rusty 1970 Ford Bronco engine to respond to that advice..... that is the challenge..... lol
Definitely looking forward to adding strides into my base building block. Do you see any issue with adding strides throughout the run versus only at the end? I’ve found a stride every mile or so makes an easy run feel like less of a slog.
nothing wrong with that if you make pace adjustments to allow for HR drift. we also do strides in the middle of runs sometimes when we are running a little late (out of time). but they are always better at the end with full standing rest recovery between strides to focus on form and speed with low HR. one way to make an easy run feel less of a slog is to do two or three 20-second pickups at around threshold pace to lengthen the stride length and make easy pace feel a little easier.
Hi MK, when you say up to 20% of weekly training can be at marathon pace, is that considered part of the 80% in an 80/20 split? because it's still Aerobic/Z3? and is there a rational behind limiting MP to 20% of weekly volume? If in the weeks closer to the marathon race, it seems like a lot of elite athletes and Canova/Brad Hudson do more specific work at race pace (though I'm not sure what the percentage is for the week). Cheers!
Yes, the MP miles would be a part of the 80. Yes elites generally follow the 20% guideline in order to avoid fatigue or doms that would result in too many recovery days and less days to train. If an elite athlete is training at 120 mpw then doing about 24 miles at or around race pace throughout the week is typical. Really good questions, Adam!
we don't do specific hill workouts. we typically just make sure all of our easy runs have normal hills in them. for specific hill workouts shady canyon is really good. there's also a nice mile long hill up portola toward the toll road. and big red in peters canyon is often used as a good short but steep hill to do work on. the best down hill to practice running fast is bommer canyon from the toll road near crystal cove park. hope this helps, lawrence!
Great content, as always! Could you help me with something unrelated: My OKX wallet holds some USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). How can I transfer them to Binance?
Thank you 🙏🏾 😊. I know these things but constantly need reminding to do these 😅
You're welcome, Roshan! Glad it helps in some way~
i plan to place a big focus on increasing running economy during my training this year. thanks for the tips!
Let's go eric!!!! Have a fantastic year!
Great info as always, MK! All Heart, leggoooo!!!
Thanks ty! All Heart!
Great video! Hope to see the All Heart team at LAM!
my family won't be there this year, but some of our all heart peeps like alvin ma will be there! you can check out his yt channel @alvinma2460
Great pointers MK! Haven killed it! Don't hurt yourself trying to keep up. 😆
Oh my goodness. Haven completely pancaked me on that run!! Hahaha! Love it~
Happy new year!
happy new year philip!
Great advice for improving running economy MK. Now getting this rusty 1970 Ford Bronco engine to respond to that advice..... that is the challenge..... lol
Hahaha! I love the 1970 ford bronco!!!!!!
Definitely looking forward to adding strides into my base building block. Do you see any issue with adding strides throughout the run versus only at the end? I’ve found a stride every mile or so makes an easy run feel like less of a slog.
nothing wrong with that if you make pace adjustments to allow for HR drift. we also do strides in the middle of runs sometimes when we are running a little late (out of time). but they are always better at the end with full standing rest recovery between strides to focus on form and speed with low HR. one way to make an easy run feel less of a slog is to do two or three 20-second pickups at around threshold pace to lengthen the stride length and make easy pace feel a little easier.
Thank you, I’ll make that adjustment.
Hi MK, when you say up to 20% of weekly training can be at marathon pace, is that considered part of the 80% in an 80/20 split? because it's still Aerobic/Z3?
and is there a rational behind limiting MP to 20% of weekly volume? If in the weeks closer to the marathon race, it seems like a lot of elite athletes and Canova/Brad Hudson do more specific work at race pace (though I'm not sure what the percentage is for the week).
Cheers!
Yes, the MP miles would be a part of the 80.
Yes elites generally follow the 20% guideline in order to avoid fatigue or doms that would result in too many recovery days and less days to train. If an elite athlete is training at 120 mpw then doing about 24 miles at or around race pace throughout the week is typical.
Really good questions, Adam!
@ thanks, for the info! 🙏Makes sense!
Any favorite routes for hill workouts around Irvine?
we don't do specific hill workouts. we typically just make sure all of our easy runs have normal hills in them. for specific hill workouts shady canyon is really good. there's also a nice mile long hill up portola toward the toll road. and big red in peters canyon is often used as a good short but steep hill to do work on. the best down hill to practice running fast is bommer canyon from the toll road near crystal cove park. hope this helps, lawrence!
Strides?? In this economy? 🫡 yes sir! All 💚 stock is thriving in this market
Thanks so much andrew. This video was fun to make, running quick with haven!
Great content, as always! Could you help me with something unrelated: My OKX wallet holds some USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). How can I transfer them to Binance?
🤣