Check out our running courses here courses.rundreamachieve.com/ Get your new training plan at www.rundreamachieve.com/shop Interested in monthly coaching? courses.rundreamachieve.com/membership Become a RunDreamAchieve affiliate and earn unlimited 40% commissions courses.rundreamachieve.com/affiliate-program RunDreamAchieve ebooks www.rundreamachieve.com/fitness-ebook
Nice video Nathan 😊. Additional info for your viewers; Fuel useage per zones: Zone 1: fat dominant Zone 2: Fat & glycogen. True Z2 72-79% of true max. Zone 3: Glycogen & Fat + some lactate Zone 4: Glycogen & Lactate Zone 5: Glycogen dominant & Lactate. Vo2 stim 96-99% max hr. Zone 6: Phosphorus Metabolism. 100%+ max hr. Find your true max dont rely on Maffetone (can be wildly inaccurate). Taking 87-92% of true max works well for true Anaerobic Threshold runs. 🎉
Heart rate zones are good for beginner runners. The different zones also determine what energy source is being used by the body. So for slower and beginner runners HR running is amazing. It also shows people how fit or how hard their cardiovascular system is working. Excellent channel. Especially for recreational runners like myself.
I just use the Maffetone method for easy runs just to make sure I'm running them easy enough and it seems to work. I have notice during my long runs that my HR will stabilize halfway through and I'm actually able to run faster with a lower HR and it doesn't drift like it used to. Been using a chest strap for every run. Thanks for the videos, they are great motivators.
I only consider HR when doing easy/recovery or maybe a pure long run to stay below LT1, I actually now try and spend as much time as I can in Z1. Beyond that it's all power based. HR just isn't great at dealing with all the variables that happen at higher intensities and shorter intervals. Power allows you to quantify the quality of your effort in realtime...I always call it RPE for dummies. Now, you can't take power numbers in a vacuum. On days where temps/humidity are impacting you this is where a power range can come into play. Where you might be doing a tempo run at 88-92% of your CP/FTP. So if external/internal factors are impacting you that day, you stay in the lower range. If things are going well and you feel great trend at the higher range. Plus, you can always have your HR there as a secondary metric to show you that you just aren't feeling great that day and need to back off the power...or your aren't metabolically being stressed and can push the power range. Pace obviously works, but it doesn't take course elevation, headwind. And when you are an amateur or intermediate runner that can have huge impacts on a run/race.
Thanks for another great training talk ! I use the coros armband HR monitor hooked up to my my Garmin epix2, works a treat. I never really liked the chest strap, either it's too loose and slips down or its tight enough but uncomfortable for me, but I know others like them. So the coros HR armband is very accurate for me, use it for both my workout long runs and track sessions. In maybe 9 months of having it I think I've only had bad data once where it lost connection and didn't get it back for remainder of the run. From a bit of testing for me it's about about 1 BPM accurate to my chest strap. Appreciate I don't use the chesty anymore so I wouldn't actually know if the data's off 😂 It would be nice to hear an update in your Valencia training progress in a video if you have time for that, but not if you don't want to 😃
@@rundreamachieve yes it works and pairs really easy. Seems you have a latest Garmin so should be fine. I have the epic 2 and 645 and works fine with those (will pair to both at the same time actually) I heard some of the older garmins don't work due to the old Bluetooth protocol but if it's a few years old or newer the watch should be fine. Apparently coros are happy to say it works with other watches. I watched a review on it by youtuber dcrainmaker that's where I got the idea from. I use the band on my upper forearm and is totally fine for me, obviously we are all a bit different, but many sing the praises of the coros band.
@@rundreamachieve my comments disappeared 😂 maybe coros sensored it. Anyway, yes you can it works perfect with garmins with the latest Bluetooth. Works with my 645 and epix 2 so at least anything newer than that will work
Hi coach I’m shooting for a 2:47 on November 3rd but was wondering if using another 26.2 mile race as a training run is ok. The training run/marathon would be on October 3rd and my 2:47 attempt is 3 weeks after. With a longer taper would that be a good idea? I plan on putting in a somewhat good effort on the practice marathon
I wouldn't do it...I'd aim for a 13 miler at goal marathon race pace in a 20-miler, 4 weeks out instead of jumping in a marathon only 3 weeks later. You can challenge yourself just as much in training and don't necessarily need to jump in a race to do this. Just my 2 cents, running a 26.2 miler 3 weeks from a marathon would definitely not be something I would do. I only did something like that once in my career..ran 2:26.42 (my second fastest marathon) at the 2011 monumental Indianapolis marathon (5th place) then 4 weeks later trying to earn the 2:19:00 needed to qualify for the 2012 US Olympic Trials...ran 2:32. Never again hahahaha That was only because it was a last ditch effort to improve on my 2:19:35 PR and get that qualifier...I would have never tried something like that or what you are talking about otherwise...it is too short a time frame and places too much stress and overload on the body...doing a shorter (13 miler@GMP) in the middle of a long run is a better bet. Hope this helps.
Looks like it does: 6dsportsnutrition.com/en/science/versla-de-verzuring-met-beta-alanine#:~:text=Beta%2Dalanine%20is%20proven%20to,the%20production%20of%20lactic%20acid.
Check out our running courses here courses.rundreamachieve.com/
Get your new training plan at www.rundreamachieve.com/shop
Interested in monthly coaching? courses.rundreamachieve.com/membership
Become a RunDreamAchieve affiliate and earn unlimited 40% commissions
courses.rundreamachieve.com/affiliate-program
RunDreamAchieve ebooks www.rundreamachieve.com/fitness-ebook
Nice video Nathan 😊. Additional info for your viewers;
Fuel useage per zones:
Zone 1: fat dominant
Zone 2: Fat & glycogen. True Z2 72-79% of true max.
Zone 3: Glycogen & Fat + some lactate
Zone 4: Glycogen & Lactate
Zone 5: Glycogen dominant & Lactate. Vo2 stim 96-99% max hr.
Zone 6: Phosphorus Metabolism. 100%+ max hr.
Find your true max dont rely on Maffetone (can be wildly inaccurate).
Taking 87-92% of true max works well for true Anaerobic Threshold runs. 🎉
Appreciate you sharing Zac. Thank you, Sir. 💪💪💪💪👊
Heart rate zones are good for beginner runners. The different zones also determine what energy source is being used by the body. So for slower and beginner runners HR running is amazing. It also shows people how fit or how hard their cardiovascular system is working. Excellent channel. Especially for recreational runners like myself.
Thanks for sharing and for your support! 💪💪💪💪👊
I just use the Maffetone method for easy runs just to make sure I'm running them easy enough and it seems to work. I have notice during my long runs that my HR will stabilize halfway through and I'm actually able to run faster with a lower HR and it doesn't drift like it used to. Been using a chest strap for every run. Thanks for the videos, they are great motivators.
🙏🙏🙏🙏👊💪
Thank you for this very interesting and insightful information.
😍😍😍😍👊💪
I only consider HR when doing easy/recovery or maybe a pure long run to stay below LT1, I actually now try and spend as much time as I can in Z1. Beyond that it's all power based. HR just isn't great at dealing with all the variables that happen at higher intensities and shorter intervals. Power allows you to quantify the quality of your effort in realtime...I always call it RPE for dummies.
Now, you can't take power numbers in a vacuum. On days where temps/humidity are impacting you this is where a power range can come into play. Where you might be doing a tempo run at 88-92% of your CP/FTP. So if external/internal factors are impacting you that day, you stay in the lower range. If things are going well and you feel great trend at the higher range. Plus, you can always have your HR there as a secondary metric to show you that you just aren't feeling great that day and need to back off the power...or your aren't metabolically being stressed and can push the power range. Pace obviously works, but it doesn't take course elevation, headwind. And when you are an amateur or intermediate runner that can have huge impacts on a run/race.
👊👊👊👊👊💪 Thank you for sharing this with the community Tim, greatly appreciated.
Thanks for another great training talk ! I use the coros armband HR monitor hooked up to my my Garmin epix2, works a treat. I never really liked the chest strap, either it's too loose and slips down or its tight enough but uncomfortable for me, but I know others like them. So the coros HR armband is very accurate for me, use it for both my workout long runs and track sessions. In maybe 9 months of having it I think I've only had bad data once where it lost connection and didn't get it back for remainder of the run. From a bit of testing for me it's about about 1 BPM accurate to my chest strap. Appreciate I don't use the chesty anymore so I wouldn't actually know if the data's off 😂
It would be nice to hear an update in your Valencia training progress in a video if you have time for that, but not if you don't want to 😃
Thanks for sharing and for your support RTP. So, you can use the coros armbands with Garmin watches? If so, I may get one to use with my Garmin 965.
@@rundreamachieve yes it works and pairs really easy. Seems you have a latest Garmin so should be fine. I have the epic 2 and 645 and works fine with those (will pair to both at the same time actually) I heard some of the older garmins don't work due to the old Bluetooth protocol but if it's a few years old or newer the watch should be fine. Apparently coros are happy to say it works with other watches. I watched a review on it by youtuber dcrainmaker that's where I got the idea from. I use the band on my upper forearm and is totally fine for me, obviously we are all a bit different, but many sing the praises of the coros band.
🙏🙏🙏🙏🙏
@@rundreamachieve my comments disappeared 😂 maybe coros sensored it. Anyway, yes you can it works
perfect with garmins with the latest Bluetooth. Works with my 645 and epix 2 so at least anything newer than that will work
hmmm I got your first message, thanks for sharing RTP. I'll probably get one of those coros arm bands to ensure my HR is as accurate as it can be.
Hi coach I’m shooting for a 2:47 on November 3rd but was wondering if using another 26.2 mile race as a training run is ok. The training run/marathon would be on October 3rd and my 2:47 attempt is 3 weeks after. With a longer taper would that be a good idea? I plan on putting in a somewhat good effort on the practice marathon
I wouldn't do it...I'd aim for a 13 miler at goal marathon race pace in a 20-miler, 4 weeks out instead of jumping in a marathon only 3 weeks later. You can challenge yourself just as much in training and don't necessarily need to jump in a race to do this. Just my 2 cents, running a 26.2 miler 3 weeks from a marathon would definitely not be something I would do. I only did something like that once in my career..ran 2:26.42 (my second fastest marathon) at the 2011 monumental Indianapolis marathon (5th place) then 4 weeks later trying to earn the 2:19:00 needed to qualify for the 2012 US Olympic Trials...ran 2:32. Never again hahahaha That was only because it was a last ditch effort to improve on my 2:19:35 PR and get that qualifier...I would have never tried something like that or what you are talking about otherwise...it is too short a time frame and places too much stress and overload on the body...doing a shorter (13 miler@GMP) in the middle of a long run is a better bet. Hope this helps.
Sir which suppliment is used to delay lactic acid. Is beta alanine suppliment is beneficial for delaying lactic acid during workout plz reply sir
Looks like it does: 6dsportsnutrition.com/en/science/versla-de-verzuring-met-beta-alanine#:~:text=Beta%2Dalanine%20is%20proven%20to,the%20production%20of%20lactic%20acid.