MDI marathon here where I live has around 2000 feet of gain/loss. I found hill cycles to really help. 2k loop with 400 of it steep uphill, the rest of loop flat and gradually downhill. Run the loop 4 or 5 times nonstop and try to stay at threshold pace. Uphill feels like 3k effort, flat and downhill feels like marathon effort.
Thank you for this sir! My next marathon is in Lima, Peru for the military world championship, if its safe to go there in may. It seems not to bad, but compared to our pancake flat roads in the Netherlands i ll beter be prepared for some hills and attitude . This was helpfull as i m getting prepared to make training and tune up race plans. 🏃♂️💪🖐
Thank you for the info, very helpful! Just one clarification, what do you mean by focusing on "effort"? Is that pace? I ask bc the training plan I am using associates "effort" with bpm ranges that are based on max bpm.
Perceived effort...so if you feel like you are running far too anaerobic you already know you have to back off the pace as you are not going to be able to maintain it for long...focus on the effort (i.e. breathing rate) rather than pace per mile or kilometer. Not always, but some days you should focus on effort rather than worrying about pace. There are other times focusing on BPM is equally important..again, you're focusing on staying within the proper HR zone and as you get fitter your HR may be the same as it was earlier in your training and yet your paces will be dramatically faster. Hope that makes sense and answers your question.
I will be marathon training soon, to understand I do my easy runs tempo and intervals on flat surfaces and my long runs and hill repeats on hilly terrain? I will be doing Big Sur Marathon in the spring
@melidalopez8646 Hey Melida. I usually did my long runs and tempo runs on flat surfaces simply because you want to see faster splits and sometimes that can help psychologically too but every once in awhile you do want to do some long runs over hiller terrain..do you easier long runs every other week over hillier terrain, at least once per month just to mix things up and challenge yourself. Big Sur is a great marathon. I ran there half in 1:08:59 years ago, beautiful course and scenic. Keep in touch and keep up the great work, know you will do great.
hey i went for a jog today 5km, felt quite cold with sprinkling rain 16 degrees celcius felt like 11 degrees celcius and ran in shorts and shirt. After the jog my knees were quite red and when walking each time i lifted my foot and pushed my leg forward for the next step i would feel itin my knees, i suppose small pain. is this a sign of something or might it because my body was trying to keep warm so my knees turned more red compared to the rest of my body? thanks for your videos and advice
it sounds normal to me, probably some minor patellar aggravation after the run plus being cold out. I have gotten this several times over the years too. Keep up the great work. 2022 is going to be a great year for you Stefan!
Unrelated question to the video... Do you have any thoughts on the Hal Higdon marathon plans? I am 6 weeks into their Advance plan and I am a bit surprised by the low weekly mileage. There is plenty of hard tempo, speed, marathon pace and long runs. But overall the mileage is currently only 35 per week. I believe it gets up to about 60 miles max. Essentially the easy days are only about 3 miles and tempos are only for about 35 minutes thus far. As a 55 year old runner with 11 marathons, I appreciate the rest but am wondering if I should throw in additional mileage. thoughts?
Hey greg. I think the toughest part of making training plans is everyone is different and sometimes it is guesstimates. My plans have higher mileage but it is more focused on training at, near and below the goal race pace. I believe in doing longer tempo runs but of course, this doesn't happen overnight...short tempo runs are great for 5Ks and 10Ks, for the marathon you have to get accustomed to training at longer periods of time at anaerobic threshold effort. It sounds like you have a great background in the sport and are on your way to some big PRs in 2022. If the mileage is too short you can add to it as you see fit. Keep up the great work out there.
MDI marathon here where I live has around 2000 feet of gain/loss. I found hill cycles to really help. 2k loop with 400 of it steep uphill, the rest of loop flat and gradually downhill. Run the loop 4 or 5 times nonstop and try to stay at threshold pace. Uphill feels like 3k effort, flat and downhill feels like marathon effort.
sounds like a legit training ground for sure JC. Hilly training definitely helps.
Thank you for the clear, consistent & straightforward information you provide in your videos!
😍🙏💪😍
Keep up these great videos Nathan! Appreciate the content :)
awesome vid! The Austin hills are super close to home so I can attack them again and again in training
You are going to do awesome...looking forward to hearing about the new PR
Smart information
Appreciate you RoR
Thank you for this sir! My next marathon is in Lima, Peru for the military world championship, if its safe to go there in may.
It seems not to bad, but compared to our pancake flat roads in the Netherlands i ll beter be prepared for some hills and attitude .
This was helpfull as i m getting prepared to make training and tune up race plans. 🏃♂️💪🖐
My pleasure Edwin. Definitely let me know how the Lima Marathon goes. Keep up the great work. Rooting for you from the states brother.
Thank you for the info, very helpful! Just one clarification, what do you mean by focusing on "effort"? Is that pace? I ask bc the training plan I am using associates "effort" with bpm ranges that are based on max bpm.
Perceived effort...so if you feel like you are running far too anaerobic you already know you have to back off the pace as you are not going to be able to maintain it for long...focus on the effort (i.e. breathing rate) rather than pace per mile or kilometer. Not always, but some days you should focus on effort rather than worrying about pace. There are other times focusing on BPM is equally important..again, you're focusing on staying within the proper HR zone and as you get fitter your HR may be the same as it was earlier in your training and yet your paces will be dramatically faster. Hope that makes sense and answers your question.
@@rundreamachieve I appreciate the explanation and yes now I have a new metric to think about when running - Breath Rate :D
@@abdulalqaroot4870 My pleasure Abdul. 2022 is going to be a great year for you man
I will be marathon training soon, to understand I do my easy runs tempo and intervals on flat surfaces and my long runs and hill repeats on hilly terrain? I will be doing Big Sur Marathon in the spring
@melidalopez8646 Hey Melida. I usually did my long runs and tempo runs on flat surfaces simply because you want to see faster splits and sometimes that can help psychologically too but every once in awhile you do want to do some long runs over hiller terrain..do you easier long runs every other week over hillier terrain, at least once per month just to mix things up and challenge yourself. Big Sur is a great marathon. I ran there half in 1:08:59 years ago, beautiful course and scenic. Keep in touch and keep up the great work, know you will do great.
@@rundreamachieve thank you so much!
💪@@melidalopez8646
hey i went for a jog today 5km, felt quite cold with sprinkling rain 16 degrees celcius felt like 11 degrees celcius and ran in shorts and shirt.
After the jog my knees were quite red and when walking each time i lifted my foot and pushed my leg forward for the next step i would feel itin my knees, i suppose small pain.
is this a sign of something or might it because my body was trying to keep warm so my knees turned more red compared to the rest of my body?
thanks for your videos and advice
it sounds normal to me, probably some minor patellar aggravation after the run plus being cold out. I have gotten this several times over the years too. Keep up the great work. 2022 is going to be a great year for you Stefan!
Unrelated question to the video... Do you have any thoughts on the Hal Higdon marathon plans? I am 6 weeks into their Advance plan and I am a bit surprised by the low weekly mileage. There is plenty of hard tempo, speed, marathon pace and long runs. But overall the mileage is currently only 35 per week. I believe it gets up to about 60 miles max. Essentially the easy days are only about 3 miles and tempos are only for about 35 minutes thus far. As a 55 year old runner with 11 marathons, I appreciate the rest but am wondering if I should throw in additional mileage. thoughts?
Hey greg. I think the toughest part of making training plans is everyone is different and sometimes it is guesstimates. My plans have higher mileage but it is more focused on training at, near and below the goal race pace. I believe in doing longer tempo runs but of course, this doesn't happen overnight...short tempo runs are great for 5Ks and 10Ks, for the marathon you have to get accustomed to training at longer periods of time at anaerobic threshold effort. It sounds like you have a great background in the sport and are on your way to some big PRs in 2022. If the mileage is too short you can add to it as you see fit. Keep up the great work out there.