Having been an avid endurance athlete for 55+ years, the biggest difference I found as I aged was not the speeds I could run/cycle, rather it was the frequency I could run hard efforts. As you get over 50, rest and recovery become more and more important to being able to maximize your harder workouts and maintain or improve your performances. As you go through this, because you will be doing a higher % of harder efforts, pay particular attention to how your body is dealing with the load. I monitor mine pretty closely and if my acute load goes too high and my resting heart rate starts to rise over multiple days, it's time for an extra rest day.
Oh man, I've already felt this. Recovery is such a thing I prioritize. Of all the resources I've found over the years for older endurance athletes...the info on recovery has been the biggest game changer. Sleep, RHR, etc are all things I track closely. Hydration has been another massive thing that I've found helps. When I get lazy with it (or travel) I notice it when I don't get it right. Lastly...super foams and specifically ZoomX and the leg savings and recovery aspects of it have been a game changer. Especially now that we are seeing none plated/shanked shoes with it.
@@SagasuRunning it was the first thing I thought of when I saw you were doing 6 workouts a week with 50% hard/Easy breakdown, Let us know how your fatigue level goes through this build I think it will be instructive to your viewers.
1 speed workout, 1 strength workout and 1 long run is something I’ve done for years. That is basically what Daniels does as well. In the 800 plan Q1 is basically a tempo run, Q2 is a pure speed workout and Q3 is often a speed workout but often has some strength elements in it (or effort at fatigue). The difference from marathon base/build is the volume is way down AND easy runs can (and will) be EASY. Will definitely keep an eye on fatigue and recovery for sure. Will report in an update later this fall.
I felt lifting heavy (hex bar deadlift in particular) helped my speed more than anything else this year - form was much better and I could put a lot more power into the ground + healthy year-round. Think it might help the 800 a lot if you haven't done any.
I do alot of work with a kettlebell. Not heavy by a rack in a gym’s standard… but it works for me. Swings, squats, rows + functional movement work. I’ve done this stuff for years but definitely will focus on it more this fall/winter…
Great plan!! I think you got basically everything right (even if you don't come from a middle distance background)but you could also look into adding plyos/weight training as another commenter said.. Excited for what's coming next on the channel as I love 1500/800 training.
I do plyo before track workouts and strength work (kettlebell and body weight) a few times a week. As it (finally) starts to cool off here I'll be more structured with the strength work. I'll likely talk more about that in an update on all of this later this fall.
I enjoy your videos and I'm going to enjoy this series a lot. I am 53 years old and just decided I want to focus on shorter events (800 meters and less). I also don't have a running background either. The problem is finding training plans or coaches for those shorter distances (mainly less than 800 meters). I bought the Daniels' book mainly for the 800 meter part since that's the closest I could find. I think the McMillan Run Team also has 800 meters as it's shortest distance.
Anything under the 800 is very specialized and a different type of running from a training POV, it's full sprinting and very technique/strength focused. Honestly, one of the best resources I've found on what it entails is (oddly) Noah Lyles TH-cam channel. He has some very good content there, very "not" Noah for most of it, just an athlete explaining starts and drills and workouts, all sprint focused. Daniel's book is the best for shorter work, especially for the fundamentals and approach. Pfitzinger doesn't really go below the 5k. I've only ever glanced at McMillan, didn't know they offered much more the couch-to-5k and entry level marathon plans.
I'm a mile-5k guy, and I really enjoy the shorter distances because there's a 5k almost every weekend I can go to, and the races aren't bad enough that you can't do a couple to try to get a time you want. the biggest difference I notice, having done half marathons and other longer events, would have to be to expect pain about 1/3 of the way through the race. That's just normal and in the final bit of the race, you'll have more to give.
UK, right? If so I'm often jealous of the park run and club culture there. So many options for racing. I enjoy racing but don't need it to push me. I'm curious how far I can go and once I feel like I'm in a good spot I'll see what I can find for races. I'll definitely race something (somewhere) in 2025.
@@SagasuRunning I'm an American but there's a city near me where there's a bunch of 5k races held. But I'm also jealous of the park runs having a free race every weekend would be so nice. I don't race every week but when I'm peaking I like having a couple shots at the race just so if I have a bad day I can make up for it next time.
Interesting. Back in NYC I was around a lot of people and groups that had active racing on almost a weekly basis. Sanctioned and unsanctioned. I didn’t participate in much of it as I was still transitioning from cycling and wrapping my head around running…. But it was nice to know it was there. It’s definitely something I’m looking for in the next place my wife and I settle down in.
@@SagasuRunning I'm in Pittsburgh for college and there's a good public track club and alot of parks for running. With plenty of races. So I'm really enjoying it. I'm training for a November 5k. Working to try to break 15.
Im turning 30 in a couple days and only got into running this year in January. Went from not being able to run 2 miles to running a 1:44 half right after getting covid 😂. Hearing you talk about still getting faster after 50 is really encouraging and I really relate with not having any PRs from High School or college to beat.
Thanks for sharing your time goals. And they are impressive goals for your age and where you are, particular the shorter ones - appreciate your explanation of your running background (lack of high school/college times) to go with the goals. All makes it more relatable. Following the strava to keep you honest 😉😊
Yes! Keep me honest. Lots of work ahead but I'm looking forward to jumping into it after my break in the middle of the month. Thank you for watching and following along.
800/1500/Mile is basically all I did for about 20 years until was 37. 20 years further on I tried to go back there and certainly enjoyed my first ever indoor races over those distances and actually did relatively better at 800 despite recent marathon training. Think the shorter distance allowed me to more competitive and as a friend says it is over quicker. Your sessions sound good but my best advice is to listen to your body and build into things slowly. I also find generally now easier to run fast in a straight line but some sessions best done on a track. Equally need to get used to spikes but don’t wear them too often. Re your targets then a sub 5 1500 is same pace as a sub 2:40 800 so obviously the 800 is easier. I last broke 5 in 2021 with a 4:56 and did 2:24 800 that year to illustrate my point. Good thing is that you can all time PRs in these events. I can “sort of” do say indoors having never done so before last winter. Might have to get the Victory 2 but Dragonflys are my favourite and found the Victory 1 too aggressive for my paces now.
Interesting. I didn’t know that was your focus for so long. I’ll definitely ping you with questions. I have no “race” scheduled or even a remote possibility for an 800…. So this is all me to learn and push myself. The Vic2s haven’t felt overly aggressive, maybe it’s my preference for lower stack shoes. However, I am going to blend the shoes I mentioned for workouts. I’m considering a pair of dragonfly’s as well. I know they are the 5000/10000 spoke but I am curious about them. We will see what I find when I’m in the US. Running the turns on the track is definitely a skillset all its own. Something I’m learning. I never thought it would be as challenging as it is.
@@SagasuRunning just asked a few club mates if anybody has tried the Victory 2 and how they might compare. I recall the Victory 1 is kind of setup so the heel does not really touch the ground if just stand up in them. Recall though likes of Keeley Hodginkson now uses Victory 2 over Dragonflys. Another thing is that the latter is billed as 5000/10000 shoe but really for elites and they can tend to run faster that most of us can do for a 400 and in some cases even a 200. My “fastest” race in recent years was a 62 400 but used Dragonflys for that. Do that pace over 5000 in an elite race and be at the back! Yeah I got to 1:55/3:55/4:16 over those 3 distances and my most “recent” PB was the 800 in 1995. Almost 30 years of decline now :) Agree with your sentiment here that running fast is fun. Of late when have been working with Matt Rees we tended to train more like a 5K/10K runner with still decent 50 mpw volume and two sessions - one faster stuff and one longer intervals. Strides or hill sprints on the back of some easy days are helpful too. 800 is a “good” distance to do solo TTs in. I would try and pencil in a date for one. You will find unlike marathons did to really “race” more not less as 800 is an odd event where even the elites tend to slow down in the 2nd half but quite a learning curve to find out how hard you dare go out. It has to be hard but obviously not flat out else you will feel are walking the last 200 with so much lactic acid.
The V2 has a very different midfoot and heel than the V1. It essentially has the dragon fly geometry in rheumatoid arthritis midfoot and heel, helping to be more accommodating for more types of racing. The forefoot is redesigned to to be much more stable, especially on the medial side (toe off). I don’t find it overly aggressive for what I need it for at all. It’s definitely aggressive but it’s like achilles or calf destroying. I’ll be running hills on most of my day runs, also trail running, both those work well for strength for me. Plenty of that work planned. I am finding pacing fascinating for track distances. It’s such a different way to approach things (crime atom used too). Really quite interesting to dig into the theory behind it all too. I am definitely feeling that spending time learning how to run on a track, in spikes, is completely a side of my “running toolbox” I never have before.
@@SagasuRunning Victory 2 is the "last" new shoe I "need" right now but does seem interesting to try as does seem more "accessible" in a certain sense. They seem quite expensive at the moment however. If I can get back to the point when can race indoors in the winter again might check them out. I did not find the Dragonfly 2 overly different to the v1 but there is an "Elite" version with a carbon plate. That all said I don't think "new spikes" will help me much - I already have 4 Dragonfly v1s, 1 XC version, 1 v2, 1 Victory 1, 1 Maxfly 1 plus a bag of "retro" spikes :) Over the years I only ever really used spikes in actual races or short sharp "flat out" interval sessions like 6x200 (possibly the most painful session I ever did) or 4x400 or even 3x300. It's funny as those sessions sound "easy" but if you do them properly won't be. I think a lot of is getting used to running a bit faster. If 5K pace feels like a "sprint" but then all the more reason to do what you are trying. Even now I am racing 800s over a minute per mile faster than 5Ks and in turn 2 mins per mile quicker than say a marathon. So when runners talk of "speed work" it can vary a lot. At times even MP has felt "fast" to me. Conversely, back in the day though 5K pace has felt like a jog until about half way in when you realise it is a different event to the 800/1500 and even 1500 pace has felt "comfortable" compared to 800 pace. Some sessions we used to do were running say an 800 but split 300 1500m pace, 200 float, 300 whatever had left. If you can't speed up at the end the first 300 was too quick etc etc
Ah, is that the difference between the Dragonfly and the DragonFly elite? I thought they both had a CF plate, but the elite was lighter? Interesting not on the 300 kick and going to fast. Noted! 🧐
Good luck! I am a few years older and like you I don't have a youth runner background. Looks like you have a good project and I will be watching your progress and learn from your experience. One thing to be cautious is that injury rate on sprinting and sprint like faster running is much higher. I personally got injured twice on track (pelvic bone fracture) which took a lot to recovery in terms of fitness and endurance so I am particularly cautious on speed and my focus is HM and Marathons and maybe I might move one to some ultras. I still do speedwork twice a week, just not as aggressive as I was. Tip: I found using middle or outer lanes of the track nicer on my hips and other joints. Before my injuries I was all about running in the inner lane.
Good tip there, lane 1 is rough, not only the turn but the wear on the track (since it's so high trafficked. Core flexibility and strength is something I've bene prioritizing for a while now, maybe about a year now. I had some soreness in my pelvis after NYC last year... sneezing was an adventure at the time... which I focused on preempting and working on before it was actually a problem. So far it's helped a lot, as well as stability at speed.
Great film! Similar background it seems. Started running in 40s and I believe my PBs and all my injuries are ahead of me... Getting used to the 50s is hard as you feel like 20, yet the tissues will tell you otherwise. Therefore serious training is a must. I think this is the way.
Another great video! I too have enjoyed working on more speed work this summer and have been training at a 49 vDOT in preparation to attempt my sub 42 10K. I’ve used some similar workouts you described during the course of my training which I’ve found effective and not killing my legs for the next day. My 10K race was yesterday on a hot and humid day. Although I missed my goal of sub 42, I still ran my second fastest 10K race at 43:37. I also finished 3rd overall of 41. All-in-all, it was a great day and great effort thanks to the summer speed works to laying the 🧱 for the goal ahead.
Great to hear someone else using VDOT to train and congrats on the race. Hor/humid really takes the wind out of your sails…. But great time on such a day. Congrats! 👏🏻 Yes… lay the
@@SagasuRunning Thank you! Yeah the humidity got the best of me and others during the race. I ran the entire race in second until the final mile. Just didn’t have quite enough to hang on. Overall, really pleased with the effort and the short 6 week training block. Also, now that the race is completed, I plan to begin my shoe performance data collection this week like you did with the Peg Plus as your control shoe. My control shoe will be the SL2 and am excited to collect and compare the data to see which shoes work best for me. The data will be collected around the time in the morning over the next 3 or so weeks and on the same route.
Nice. Share your findings and why… I’m curious what you find works best for you. The 8k steady run this morning in the Peg Plus, something I previously only did in VFs, felt great and the shoe continues to impress me. It’s much more than a control shoe for me .
I highly recommend looking at Hobbs Kessler’s training. Obviously we’re not a 20 year old 800/1500m runner, but his approach to those distances and training is perfect. His longest runs are 7-8 miles, because he gets bored and also feels like any further and it takes away from his speed sessions. Obviously that’s the primary focus. Another thing he does is 3-4 sets of 40-80-120m sprints. Near max effort. Full recovery. You have to be able to sprint fast and efficiently in order to run a fast 800/1500. It’s the same principle as running a fast 1500 in order to run a fast marathon, just at much shorter distances. It makes mile race effort much easier on the body
I’ve actually followed Hobbs for a while. It’s due to his training ideas that got me to start really looking at the 800. However, he is VERY much coming at it as a sprinter. Nearly to exact opposite as me. 7-8mi I’m getting warmed up and happy. I definitely need to work on my speed but need to balance my endurance. Especially if I need to scale up to a marathon this spring. Interesting 80-120 sprints on the turns is something I’ve been during, since the turns are their own challenge. Full recovery. It’s been useful for mechanics for sure.
@@SagasuRunning right, like I said we’re not 20 something year olds training specifically for those middle distances 😂 the concept is there, however. The most important to me is the idea of doing enough to maintain endurance, but not to the point of sacrificing workouts, which I think is a common issue with the current trend of marathoners stepping down in distance. Marathon training benefits highly from doing workouts while fatigued. Hansons built their entire training system off of that concept. These shorter/middle distances are a bit different. Almost the opposite approach actually. The emphasis is now almost solely on big speed sessions that require you to be very fresh, given that you already have the endurance background of being a marathoner. We don’t need to improve that system at all if our goal is to run a fast 1500/mile. We need to get you as comfortable at goal race pace as possible, which requires lots of speed sessions that are going to wear you down. That also means we need to recover greatly on those days off. So the actual mileage of those easy runs should be something that we’re very comfortable doing that gets a training stimulus, but is not fatiguing whatsoever or depleting our energy stores. As you said, 7-8 miles isn’t much to you. We just want to make sure it stays that way
Thank you for reminding me of this. “Easy days are easy” is a mantra I’ve been repeating to myself since early July. Very much to be fresh to maximize the workouts. You nailed it… as a marathoner I’m used to building up fatigue and pushing through. Volume is kind and adapting to handle it is the trick. However, with this I’m trying to do the opposite. TBH, 7-8mi (11-13kms) is about the maximum my easy runs have been, often closer to 10km, so Hobbs is spot on there. Also I’ve dropped my easy run paces about 0:20secs per kms as well, so they feel very slow. That has been the biggest adjustment for me with everything.
I'm a similar age to you and took up running 8 months ago. I much prefer the shorter faster distances. I think you can be more ambitious with your 1 mile/1500m time goal especially if you incorporate strength training and plyo. Streakfly is perfect for road intervals, ive found it much quicker than takumi sens and prevents putting excess mileage on the vapoflies. Good luck with your training
I spent a LONG time in the Streakfly for quite a bit of training (it was my track shoe as well). The Peg Plus has replaced it for me. Though the Adios 8 is still a great option I may pull out once in a while until the Adios 9 is out. We shall see about my times. I did go fairly conservative. I'm curious. I do plyo drills prior to track workouts and strength work (kettlebell work) a few days a week. Once it starts to cool down a bit here I'll add a bit more.
My running journey started at age 50 in the spring of 2012. I, too, followed the Daniels' formula to structure my plan and the VDOT calculator to determine my paces for the different workouts. Six Bostons later, the plan seems to work. I wish I could offer advice; but I'm a road guy who only does speed work on the track during the early speed portion of my marathon blocks. But it sounds like you're on the right track, so to speak. I look forward to following your progress on Strava.
Six Bostons! wow. I just want one. Thought the BQ time, even with a generous buffer, for my age ground is well within my reach with a solid build going into the race. We will see what 2025 brings!
Plyos and hill strides will really help you to develop a more powerful stride for those shorter distances. Just be very careful with the plyos. You don’t need a lot of contacts per session to get benefit.
I appreciate the advice. How many plyos do you think is enough? I do 3 sets of 10 (box jumps up and down with explosive landings) 2-3 times a week. I also do strides, 30-60m x8-10 after track workouts. I also do quite a bit of hill running on my easy runs, often with strides. I haven’t been doing strength focused workouts at all though. Enough or more needed? Too much?
@@SagasuRunning So I actually do quite a bit of hopping. Both feet and single leg and also in all directions. This has really helped my power and also proprioception. That being said I only do about 10 contacts in each direction, and I do them before my run so my form doesn’t get ragged. As for the hills, my favorite is 10 x :20 seconds at 90%, but today for instance I did 4 x :30 at 85% then 4 x :20 at 90%. I do that kind of workout once a week, sandwiched by an ez warmup and cooldown. But I also do my strides on slight inclines, both up and down. I can’t take too much credit though because these are workouts my coach has given me. I’m 56 so a little older than you but when I was faster my adult PRs were similar to yours so they should be very doable for you.
I appreciate this. I do similar single leg hips and swings as well as toe stands. This has been my pre run thing for a few years. Though this is more for foot/toe/achilles flexibility and arch building. The hips are an inch or two. Not what you are talking about. I’ll add those in. I do similar hill workouts as well. Often with high knees or arms over the head as well.
Where is here? Desert? We top out here in the upper 90s. That being said, from early May to early Nov it stays in the upper 80s/low 90s even at night...and 75% humidity it considered VERY dry...like people complain it's so dry...
Just visited your Strava. I’m really excited to learn about the Inov8 Roadfly. I was going to buy the Atreyu Base Model 3 next month, but I see you retired it after 0 miles. Is that shoe a no go?
Both shoes are coming to the channel in October. Stay tuned. I "retire" shoes on strava I'm not currently running in, but "unretire" them when I put them back in my rotation. What I keep active in my strava shoes is what I'm currently running in. Strava's UI is such a mess it's the best workaround I've found to make that shoe list scrollable when I need it.
I also like the way JD structures the periodization. It's something you don't find with any other famous coach. It would be interesting to be able to pair the VDOT metrics with something else other than pace (e.g. running pwr, HR). Also what Hm plan did you use? The one from the last edition?
It was a 13 week half plan I bought though the VDOT site in 2020, due to the book (last edition) I bought in 2017(?). I liked how the plan worked and have been loyal to the VDOT calculator user since. I don’t mind it being pace focused. Keeps it universal and easy to work with. The calculator helps narrow in to what’s right for you, and gives you ranges to adjust is needed.
yeah I've done a few but quite niche and the Dragonfly and Victory only got an update this year despite being available to buy since 2020 so hasn't really been much new to relate and I found the Dragonfly 1 and 2 quite similar anyway. I think an interesting extra angle for road runners would be do I need a pair and, if so, what might you use them for. But if you think say a Peg Plus is "low stack" maybe best to avoid spikes :)
Oh man… I’m already thinking about how to present AND defend/comment the “low stack” thing with spikes. 😂😂😂 I agree the “why” (on spikes) is important for road runners. I may even do a stand alone video on it in Oct…. Still debating.
@@SagasuRunning in the UK, you are supposed to use spikes in all track races at all levels of competition so certainly that is one reason why you might want a pair if you were here. Club runners do a lot of XC races here too so you certainly need XC spikes in the main especially for our normally muddy courses. In recent years runners have been using Dragonflys just with longer actual spikes and now there is also a Dragonfly XC version. I have a pair but yet to use them! I think fundamentally spikes are faster than say Vaporflys for nearly everybody at least as far as the mile and maybe 3000. For me it is a bit of a toss up at 5000 metres. When have used either in same timeframes been little in it but conditions on the track for both variable weather and close competition often mean road races "appear" to be faster when they probably actually are not. I "got round" a track 10000 in Dragonflys which never would have done now in "traditional" spikes although of course I did a few times on younger and faster legs.
Having run 40 years (like you, not XC and track in school), i think Jack Daniels is the best program available. Coach Vigil, Coach Gags and Joe Douglas are equal in performance output of athletes, but they are not as accessible. My only thought is the spike, I didn't realize you are 50 but I personally would advise any runner who isn't in a track program to use the Streakfly over the spike. Spikes are fun and feel fast but the opportunity to get injured is very high, especially w/o a track background over 35yrs. You also seem tall (i'm sure you mentions height i just missed it) and that adds massive shear forces to your footfall. Now you run fast, so that is in your favour, generally fast runners are more efficient. Just a thought, obviously you do what seems right. Even with my industry experience, the best learning i ever got was working in a running store in college, i refer to that every day. Hey, i'm catching up with friends at the NYC Marathon (ran it 11 times, never watched it until this year😂), lemme know if you are in town for that
I would say 85% of the time I've spent on the track since 2016 has been in flats. Streaks, Streak LTs, Adios, etc. I the past few years here in Taiwan the Streakfly was my go to track shoe as well. I'm not tall, I'm 5'8" (178cm) with short legs. As a forefoot striker I feel comfortable in spikes. They haven't really been painful or uncomfortable for me. Though I'm definitely easing into them and using them for only specific parts of the workout. I also do ALOT of foot and lower leg strengthening work on a daily basis and am barefoot nearly 100% of my day (beyond running and occasionally going out for errands/dinner) so also prioritize my feet and lower legs. I've been wanting to cover spikes on the channel, as I think there is alot of fascinating technical development in them, especially what Nike is doing...now I have reason to run in them. No NYC for me this year... we will see about 2025. I'm not renewing my NYRR membership this year, a first after nearly 10 years. That really was my last concrete tie to being a "New Yorker"...so fully embracing the "former New Yorker" thing in 2024. 🤣
@@SagasuRunning good call on the spikes- lol I thought you were 6'3", yeah that changes the equation considerably. I lived in the 90s btw 2nd-3rd after undergrad before I moved to Europe, I still miss it. stay healthy!
What race result did you use to calculate your VDOT paces? Do you feel that's an accurate reference point? Those paces would suggest you can run a sub-3 hour marathon / sub-19 minute 5km
Whenever I start a new phase of training I always do a 1 mile TT as a test, especially if I don't have a race time to work from. In this case my 1mi TT earned me a VDOT score of 52.4, which then I look at goal paces and adjust the score from there. They are paces I train too, not from. A stretch in some cases but this is how I've always done it.
Vdot based on a 1mile time will only be useful for shorter distance training which I presume is why you chose that distance. My vdot is significantly lower the longer the distance I use to calculate it
Yup. Exactly. As I said in the video, I’ve used the VDOT calculator for years and I know what my VDOT score has been for previous builds and races. I’m not really worried about that for this application as 1mile will be the longest “race” distance I worry about over the next few months. Again, I’ve trained by this system for a long time and am comfortable with how it scales up and down.
Hi Chris, for the q1, 12, and q3 workouts, do you do all of them at the same time or is each of them done during different weeks? Appreciate your videos! From indonesia 🇮🇩
Daniels’ plan has very specific workouts per Q session per week. The ones I referenced in the video are the typical style you’ll see. There are some other specific ones but they are all in the same basic style. All workouts include a warmup and cooldown, which differs per week as well. Some will have strides included as well.
Seems my comment got deleted x_x too lazy to write it new... Shortly: Do you think spikes are really needed or is it more like a "get your mind in mood" thing, I started with track along with you, and I see nobody run in spikes on track here, they all run in stuff like the Takumi Sen or ES 3/4 etc. I use my Feidian Elite 3 works for sure fine, but I want to get some long distance spikes :( Otherwise I completly agree with your approach, maximum strenght is key, a lecturer in my uni had once a ultra runner as client, he pushed him with maximum strenght training and he broke on PR after another one... while being in his early 40. I started also very late with endurance sport... come from Judo and Sanda and then did almost 10years no sport at all. So every month is a new PR haha. I really look forward to this type of content, thank you!
Spikes are 100% necessary...IF you are focused on the distance. Could i do all the work in trainers and Vaporflys? Yup...but spikes add another layer. I'm also going to these shorter distance to work on fundamentals. Track spikes do not let you cheat form. I appreciate that, ALOT. The feeling of ripping off a fast rep in spikes is totally different than flats or trainers too. It's hard to describe if you've never felt it. Also a a shoe nerd, I find spikes fascinating. I've never had a real reason to jump into them...but now I do. Nike's spikes especially are interesting to me due to alot of the tech and innovation in them. Very much a sign of what's to come (for road racing) in many ways. Judu and Sanda huh? Quite a background into running that!
@@SagasuRunning Hm Im more worried that people look weird at me if I start with spikes there... but then, why do I care about people... I agree I only want to get spikes because shoe nerd but I have to explain it to myself somehow ;) And its actually the pferfect background, with early 30's you realize... getting beat up or beat up somone... well Im not 18 anymore. So running it is
I have high arches… bother work for me just fine. They are about the same. The Peg 41 has more arch support than either. Additionally, the Peg Plus has a removable insole so theoretically you could replace it with one that has arch support. The SL2 doesn’t have a removable insole.
@AubreyRunning is a big fan and has done some content with them. I also think he is a partner with them. I've taken a look at it. The underlying training formulas seem ok but I don't need or want to social layer on it all.
Having been an avid endurance athlete for 55+ years, the biggest difference I found as I aged was not the speeds I could run/cycle, rather it was the frequency I could run hard efforts. As you get over 50, rest and recovery become more and more important to being able to maximize your harder workouts and maintain or improve your performances. As you go through this, because you will be doing a higher % of harder efforts, pay particular attention to how your body is dealing with the load. I monitor mine pretty closely and if my acute load goes too high and my resting heart rate starts to rise over multiple days, it's time for an extra rest day.
Oh man, I've already felt this. Recovery is such a thing I prioritize. Of all the resources I've found over the years for older endurance athletes...the info on recovery has been the biggest game changer. Sleep, RHR, etc are all things I track closely.
Hydration has been another massive thing that I've found helps. When I get lazy with it (or travel) I notice it when I don't get it right.
Lastly...super foams and specifically ZoomX and the leg savings and recovery aspects of it have been a game changer. Especially now that we are seeing none plated/shanked shoes with it.
@@SagasuRunning it was the first thing I thought of when I saw you were doing 6 workouts a week with 50% hard/Easy breakdown, Let us know how your fatigue level goes through this build I think it will be instructive to your viewers.
1 speed workout, 1 strength workout and 1 long run is something I’ve done for years. That is basically what Daniels does as well. In the 800 plan Q1 is basically a tempo run, Q2 is a pure speed workout and Q3 is often a speed workout but often has some strength elements in it (or effort at fatigue). The difference from marathon base/build is the volume is way down AND easy runs can (and will) be EASY.
Will definitely keep an eye on fatigue and recovery for sure. Will report in an update later this fall.
I felt lifting heavy (hex bar deadlift in particular) helped my speed more than anything else this year - form was much better and I could put a lot more power into the ground + healthy year-round. Think it might help the 800 a lot if you haven't done any.
I do alot of work with a kettlebell. Not heavy by a rack in a gym’s standard… but it works for me. Swings, squats, rows + functional movement work. I’ve done this stuff for years but definitely will focus on it more this fall/winter…
Great plan!! I think you got basically everything right (even if you don't come from a middle distance background)but you could also look into adding plyos/weight training as another commenter said.. Excited for what's coming next on the channel as I love 1500/800 training.
I do plyo before track workouts and strength work (kettlebell and body weight) a few times a week. As it (finally) starts to cool off here I'll be more structured with the strength work. I'll likely talk more about that in an update on all of this later this fall.
I enjoy your videos and I'm going to enjoy this series a lot. I am 53 years old and just decided I want to focus on shorter events (800 meters and less). I also don't have a running background either. The problem is finding training plans or coaches for those shorter distances (mainly less than 800 meters). I bought the Daniels' book mainly for the 800 meter part since that's the closest I could find. I think the McMillan Run Team also has 800 meters as it's shortest distance.
Anything under the 800 is very specialized and a different type of running from a training POV, it's full sprinting and very technique/strength focused. Honestly, one of the best resources I've found on what it entails is (oddly) Noah Lyles TH-cam channel. He has some very good content there, very "not" Noah for most of it, just an athlete explaining starts and drills and workouts, all sprint focused.
Daniel's book is the best for shorter work, especially for the fundamentals and approach. Pfitzinger doesn't really go below the 5k. I've only ever glanced at McMillan, didn't know they offered much more the couch-to-5k and entry level marathon plans.
I'm a mile-5k guy, and I really enjoy the shorter distances because there's a 5k almost every weekend I can go to, and the races aren't bad enough that you can't do a couple to try to get a time you want. the biggest difference I notice, having done half marathons and other longer events, would have to be to expect pain about 1/3 of the way through the race. That's just normal and in the final bit of the race, you'll have more to give.
UK, right? If so I'm often jealous of the park run and club culture there. So many options for racing. I enjoy racing but don't need it to push me. I'm curious how far I can go and once I feel like I'm in a good spot I'll see what I can find for races. I'll definitely race something (somewhere) in 2025.
@@SagasuRunning I'm an American but there's a city near me where there's a bunch of 5k races held. But I'm also jealous of the park runs having a free race every weekend would be so nice. I don't race every week but when I'm peaking I like having a couple shots at the race just so if I have a bad day I can make up for it next time.
Interesting. Back in NYC I was around a lot of people and groups that had active racing on almost a weekly basis. Sanctioned and unsanctioned. I didn’t participate in much of it as I was still transitioning from cycling and wrapping my head around running…. But it was nice to know it was there.
It’s definitely something I’m looking for in the next place my wife and I settle down in.
@@SagasuRunning I'm in Pittsburgh for college and there's a good public track club and alot of parks for running. With plenty of races. So I'm really enjoying it. I'm training for a November 5k. Working to try to break 15.
Break 16*
Im turning 30 in a couple days and only got into running this year in January. Went from not being able to run 2 miles to running a 1:44 half right after getting covid 😂. Hearing you talk about still getting faster after 50 is really encouraging and I really relate with not having any PRs from High School or college to beat.
It is never too late to get started and see what you are capable of... for sure! 💪🏻
Thanks for sharing your time goals. And they are impressive goals for your age and where you are, particular the shorter ones - appreciate your explanation of your running background (lack of high school/college times) to go with the goals. All makes it more relatable. Following the strava to keep you honest 😉😊
Yes! Keep me honest. Lots of work ahead but I'm looking forward to jumping into it after my break in the middle of the month. Thank you for watching and following along.
800/1500/Mile is basically all I did for about 20 years until was 37. 20 years further on I tried to go back there and certainly enjoyed my first ever indoor races over those distances and actually did relatively better at 800 despite recent marathon training. Think the shorter distance allowed me to more competitive and as a friend says it is over quicker. Your sessions sound good but my best advice is to listen to your body and build into things slowly. I also find generally now easier to run fast in a straight line but some sessions best done on a track. Equally need to get used to spikes but don’t wear them too often. Re your targets then a sub 5 1500 is same pace as a sub 2:40 800 so obviously the 800 is easier. I last broke 5 in 2021 with a 4:56 and did 2:24 800 that year to illustrate my point. Good thing is that you can all time PRs in these events. I can “sort of” do say indoors having never done so before last winter. Might have to get the Victory 2 but Dragonflys are my favourite and found the Victory 1 too aggressive for my paces now.
Interesting. I didn’t know that was your focus for so long. I’ll definitely ping you with questions.
I have no “race” scheduled or even a remote possibility for an 800…. So this is all me to learn and push myself.
The Vic2s haven’t felt overly aggressive, maybe it’s my preference for lower stack shoes. However, I am going to blend the shoes I mentioned for workouts. I’m considering a pair of dragonfly’s as well. I know they are the 5000/10000 spoke but I am curious about them. We will see what I find when I’m in the US.
Running the turns on the track is definitely a skillset all its own. Something I’m learning. I never thought it would be as challenging as it is.
@@SagasuRunning just asked a few club mates if anybody has tried the Victory 2 and how they might compare. I recall the Victory 1 is kind of setup so the heel does not really touch the ground if just stand up in them. Recall though likes of Keeley Hodginkson now uses Victory 2 over Dragonflys. Another thing is that the latter is billed as 5000/10000 shoe but really for elites and they can tend to run faster that most of us can do for a 400 and in some cases even a 200. My “fastest” race in recent years was a 62 400 but used Dragonflys for that. Do that pace over 5000 in an elite race and be at the back! Yeah I got to 1:55/3:55/4:16 over those 3 distances and my most “recent” PB was the 800 in 1995. Almost 30 years of decline now :) Agree with your sentiment here that running fast is fun. Of late when have been working with Matt Rees we tended to train more like a 5K/10K runner with still decent 50 mpw volume and two sessions - one faster stuff and one longer intervals. Strides or hill sprints on the back of some easy days are helpful too. 800 is a “good” distance to do solo TTs in. I would try and pencil in a date for one. You will find unlike marathons did to really “race” more not less as 800 is an odd event where even the elites tend to slow down in the 2nd half but quite a learning curve to find out how hard you dare go out. It has to be hard but obviously not flat out else you will feel are walking the last 200 with so much lactic acid.
The V2 has a very different midfoot and heel than the V1. It essentially has the dragon fly geometry in rheumatoid arthritis midfoot and heel, helping to be more accommodating for more types of racing. The forefoot is redesigned to to be much more stable, especially on the medial side (toe off). I don’t find it overly aggressive for what I need it for at all. It’s definitely aggressive but it’s like achilles or calf destroying.
I’ll be running hills on most of my day runs, also trail running, both those work well for strength for me. Plenty of that work planned.
I am finding pacing fascinating for track distances. It’s such a different way to approach things (crime atom used too). Really quite interesting to dig into the theory behind it all too.
I am definitely feeling that spending time learning how to run on a track, in spikes, is completely a side of my “running toolbox” I never have before.
@@SagasuRunning Victory 2 is the "last" new shoe I "need" right now but does seem interesting to try as does seem more "accessible" in a certain sense. They seem quite expensive at the moment however. If I can get back to the point when can race indoors in the winter again might check them out. I did not find the Dragonfly 2 overly different to the v1 but there is an "Elite" version with a carbon plate. That all said I don't think "new spikes" will help me much - I already have 4 Dragonfly v1s, 1 XC version, 1 v2, 1 Victory 1, 1 Maxfly 1 plus a bag of "retro" spikes :) Over the years I only ever really used spikes in actual races or short sharp "flat out" interval sessions like 6x200 (possibly the most painful session I ever did) or 4x400 or even 3x300. It's funny as those sessions sound "easy" but if you do them properly won't be. I think a lot of is getting used to running a bit faster. If 5K pace feels like a "sprint" but then all the more reason to do what you are trying. Even now I am racing 800s over a minute per mile faster than 5Ks and in turn 2 mins per mile quicker than say a marathon. So when runners talk of "speed work" it can vary a lot. At times even MP has felt "fast" to me. Conversely, back in the day though 5K pace has felt like a jog until about half way in when you realise it is a different event to the 800/1500 and even 1500 pace has felt "comfortable" compared to 800 pace. Some sessions we used to do were running say an 800 but split 300 1500m pace, 200 float, 300 whatever had left. If you can't speed up at the end the first 300 was too quick etc etc
Ah, is that the difference between the Dragonfly and the DragonFly elite? I thought they both had a CF plate, but the elite was lighter?
Interesting not on the 300 kick and going to fast. Noted! 🧐
Good luck! I am a few years older and like you I don't have a youth runner background. Looks like you have a good project and I will be watching your progress and learn from your experience. One thing to be cautious is that injury rate on sprinting and sprint like faster running is much higher. I personally got injured twice on track (pelvic bone fracture) which took a lot to recovery in terms of fitness and endurance so I am particularly cautious on speed and my focus is HM and Marathons and maybe I might move one to some ultras. I still do speedwork twice a week, just not as aggressive as I was.
Tip: I found using middle or outer lanes of the track nicer on my hips and other joints. Before my injuries I was all about running in the inner lane.
Good tip there, lane 1 is rough, not only the turn but the wear on the track (since it's so high trafficked.
Core flexibility and strength is something I've bene prioritizing for a while now, maybe about a year now. I had some soreness in my pelvis after NYC last year... sneezing was an adventure at the time... which I focused on preempting and working on before it was actually a problem. So far it's helped a lot, as well as stability at speed.
Happy 50. You seem very youthful. God bless you and your family.
Thank you! 🙏🏻
Great film! Similar background it seems. Started running in 40s and I believe my PBs and all my injuries are ahead of me... Getting used to the 50s is hard as you feel like 20, yet the tissues will tell you otherwise. Therefore serious training is a must. I think this is the way.
Haha, totally understand this "Getting used to the 50s is hard as you feel like 20", 100%...haha. Yes, recovery is a must...
Another great video! I too have enjoyed working on more speed work this summer and have been training at a 49 vDOT in preparation to attempt my sub 42 10K. I’ve used some similar workouts you described during the course of my training which I’ve found effective and not killing my legs for the next day.
My 10K race was yesterday on a hot and humid day. Although I missed my goal of sub 42, I still ran my second fastest 10K race at 43:37. I also finished 3rd overall of 41. All-in-all, it was a great day and great effort thanks to the summer speed works to laying the 🧱 for the goal ahead.
Great to hear someone else using VDOT to train and congrats on the race. Hor/humid really takes the wind out of your sails…. But great time on such a day. Congrats! 👏🏻
Yes… lay the
@@SagasuRunning Thank you! Yeah the humidity got the best of me and others during the race. I ran the entire race in second until the final mile. Just didn’t have quite enough to hang on. Overall, really pleased with the effort and the short 6 week training block.
Also, now that the race is completed, I plan to begin my shoe performance data collection this week like you did with the Peg Plus as your control shoe. My control shoe will be the SL2 and am excited to collect and compare the data to see which shoes work best for me. The data will be collected around the time in the morning over the next 3 or so weeks and on the same route.
Nice. Share your findings and why… I’m curious what you find works best for you.
The 8k steady run this morning in the Peg Plus, something I previously only did in VFs, felt great and the shoe continues to impress me. It’s much more than a control shoe for me .
I highly recommend looking at Hobbs Kessler’s training. Obviously we’re not a 20 year old 800/1500m runner, but his approach to those distances and training is perfect. His longest runs are 7-8 miles, because he gets bored and also feels like any further and it takes away from his speed sessions. Obviously that’s the primary focus. Another thing he does is 3-4 sets of 40-80-120m sprints. Near max effort. Full recovery. You have to be able to sprint fast and efficiently in order to run a fast 800/1500. It’s the same principle as running a fast 1500 in order to run a fast marathon, just at much shorter distances. It makes mile race effort much easier on the body
I’ve actually followed Hobbs for a while. It’s due to his training ideas that got me to start really looking at the 800. However, he is VERY much coming at it as a sprinter. Nearly to exact opposite as me. 7-8mi I’m getting warmed up and happy.
I definitely need to work on my speed but need to balance my endurance. Especially if I need to scale up to a marathon this spring.
Interesting 80-120 sprints on the turns is something I’ve been during, since the turns are their own challenge. Full recovery. It’s been useful for mechanics for sure.
@@SagasuRunning right, like I said we’re not 20 something year olds training specifically for those middle distances 😂 the concept is there, however. The most important to me is the idea of doing enough to maintain endurance, but not to the point of sacrificing workouts, which I think is a common issue with the current trend of marathoners stepping down in distance.
Marathon training benefits highly from doing workouts while fatigued. Hansons built their entire training system off of that concept. These shorter/middle distances are a bit different. Almost the opposite approach actually.
The emphasis is now almost solely on big speed sessions that require you to be very fresh, given that you already have the endurance background of being a marathoner. We don’t need to improve that system at all if our goal is to run a fast 1500/mile. We need to get you as comfortable at goal race pace as possible, which requires lots of speed sessions that are going to wear you down.
That also means we need to recover greatly on those days off. So the actual mileage of those easy runs should be something that we’re very comfortable doing that gets a training stimulus, but is not fatiguing whatsoever or depleting our energy stores.
As you said, 7-8 miles isn’t much to you. We just want to make sure it stays that way
Thank you for reminding me of this. “Easy days are easy” is a mantra I’ve been repeating to myself since early July. Very much to be fresh to maximize the workouts.
You nailed it… as a marathoner I’m used to building up fatigue and pushing through. Volume is kind and adapting to handle it is the trick.
However, with this I’m trying to do the opposite. TBH, 7-8mi (11-13kms) is about the maximum my easy runs have been, often closer to 10km, so Hobbs is spot on there. Also I’ve dropped my easy run paces about 0:20secs per kms as well, so they feel very slow. That has been the biggest adjustment for me with everything.
Congrats!
Thanks? 🤙🏻
I'm a similar age to you and took up running 8 months ago. I much prefer the shorter faster distances. I think you can be more ambitious with your 1 mile/1500m time goal especially if you incorporate strength training and plyo. Streakfly is perfect for road intervals, ive found it much quicker than takumi sens and prevents putting excess mileage on the vapoflies. Good luck with your training
I spent a LONG time in the Streakfly for quite a bit of training (it was my track shoe as well). The Peg Plus has replaced it for me. Though the Adios 8 is still a great option I may pull out once in a while until the Adios 9 is out.
We shall see about my times. I did go fairly conservative. I'm curious.
I do plyo drills prior to track workouts and strength work (kettlebell work) a few days a week. Once it starts to cool down a bit here I'll add a bit more.
My running journey started at age 50 in the spring of 2012. I, too, followed the Daniels' formula to structure my plan and the VDOT calculator to determine my paces for the different workouts. Six Bostons later, the plan seems to work. I wish I could offer advice; but I'm a road guy who only does speed work on the track during the early speed portion of my marathon blocks. But it sounds like you're on the right track, so to speak. I look forward to following your progress on Strava.
Six Bostons! wow. I just want one. Thought the BQ time, even with a generous buffer, for my age ground is well within my reach with a solid build going into the race. We will see what 2025 brings!
@SagasuRunning If I can do it, so can you. You are much faster than I was at age 50, when I first laced up the LunarGlide.
@Wings_nut oh man… Lunarglides too! Wow, the memories.
@SagasuRunning Right? Just think what you can accomplish with today's technology?
You mean “#cheaterflys” 😂
Plyos and hill strides will really help you to develop a more powerful stride for those shorter distances. Just be very careful with the plyos. You don’t need a lot of contacts per session to get benefit.
I appreciate the advice. How many plyos do you think is enough? I do 3 sets of 10 (box jumps up and down with explosive landings) 2-3 times a week. I also do strides, 30-60m x8-10 after track workouts.
I also do quite a bit of hill running on my easy runs, often with strides. I haven’t been doing strength focused workouts at all though.
Enough or more needed? Too much?
@@SagasuRunning So I actually do quite a bit of hopping. Both feet and single leg and also in all directions. This has really helped my power and also proprioception. That being said I only do about 10 contacts in each direction, and I do them before my run so my form doesn’t get ragged. As for the hills, my favorite is 10 x :20 seconds at 90%, but today for instance I did 4 x :30 at 85% then 4 x :20 at 90%. I do that kind of workout once a week, sandwiched by an ez warmup and cooldown. But I also do my strides on slight inclines, both up and down.
I can’t take too much credit though because these are workouts my coach has given me. I’m 56 so a little older than you but when I was faster my adult PRs were similar to yours so they should be very doable for you.
I appreciate this.
I do similar single leg hips and swings as well as toe stands. This has been my pre run thing for a few years. Though this is more for foot/toe/achilles flexibility and arch building. The hips are an inch or two. Not what you are talking about. I’ll add those in.
I do similar hill workouts as well. Often with high knees or arms over the head as well.
Nice, here it is currently 104 (low humidity though) at 9 am.
Where is here? Desert? We top out here in the upper 90s. That being said, from early May to early Nov it stays in the upper 80s/low 90s even at night...and 75% humidity it considered VERY dry...like people complain it's so dry...
Just visited your Strava. I’m really excited to learn about the Inov8 Roadfly. I was going to buy the Atreyu Base Model 3 next month, but I see you retired it after 0 miles. Is that shoe a no go?
Both shoes are coming to the channel in October. Stay tuned.
I "retire" shoes on strava I'm not currently running in, but "unretire" them when I put them back in my rotation. What I keep active in my strava shoes is what I'm currently running in. Strava's UI is such a mess it's the best workaround I've found to make that shoe list scrollable when I need it.
I also like the way JD structures the periodization. It's something you don't find with any other famous coach. It would be interesting to be able to pair the VDOT metrics with something else other than pace (e.g. running pwr, HR). Also what Hm plan did you use? The one from the last edition?
It was a 13 week half plan I bought though the VDOT site in 2020, due to the book (last edition) I bought in 2017(?). I liked how the plan worked and have been loyal to the VDOT calculator user since.
I don’t mind it being pace focused. Keeps it universal and easy to work with. The calculator helps narrow in to what’s right for you, and gives you ranges to adjust is needed.
Exited for a victory 2 full review. There’s not much of the track spikes reviews on the internet.
It will be out in a few weeks. Stay tuned.
yeah I've done a few but quite niche and the Dragonfly and Victory only got an update this year despite being available to buy since 2020 so hasn't really been much new to relate and I found the Dragonfly 1 and 2 quite similar anyway. I think an interesting extra angle for road runners would be do I need a pair and, if so, what might you use them for. But if you think say a Peg Plus is "low stack" maybe best to avoid spikes :)
Oh man… I’m already thinking about how to present AND defend/comment the “low stack” thing with spikes. 😂😂😂
I agree the “why” (on spikes) is important for road runners. I may even do a stand alone video on it in Oct…. Still debating.
@@SagasuRunning in the UK, you are supposed to use spikes in all track races at all levels of competition so certainly that is one reason why you might want a pair if you were here. Club runners do a lot of XC races here too so you certainly need XC spikes in the main especially for our normally muddy courses. In recent years runners have been using Dragonflys just with longer actual spikes and now there is also a Dragonfly XC version. I have a pair but yet to use them! I think fundamentally spikes are faster than say Vaporflys for nearly everybody at least as far as the mile and maybe 3000. For me it is a bit of a toss up at 5000 metres. When have used either in same timeframes been little in it but conditions on the track for both variable weather and close competition often mean road races "appear" to be faster when they probably actually are not. I "got round" a track 10000 in Dragonflys which never would have done now in "traditional" spikes although of course I did a few times on younger and faster legs.
I’d love to see a comparison video between the DF1 & DFXC…
Having run 40 years (like you, not XC and track in school), i think Jack Daniels is the best program available. Coach Vigil, Coach Gags and Joe Douglas are equal in performance output of athletes, but they are not as accessible. My only thought is the spike, I didn't realize you are 50 but I personally would advise any runner who isn't in a track program to use the Streakfly over the spike. Spikes are fun and feel fast but the opportunity to get injured is very high, especially w/o a track background over 35yrs. You also seem tall (i'm sure you mentions height i just missed it) and that adds massive shear forces to your footfall. Now you run fast, so that is in your favour, generally fast runners are more efficient. Just a thought, obviously you do what seems right. Even with my industry experience, the best learning i ever got was working in a running store in college, i refer to that every day. Hey, i'm catching up with friends at the NYC Marathon (ran it 11 times, never watched it until this year😂), lemme know if you are in town for that
I would say 85% of the time I've spent on the track since 2016 has been in flats. Streaks, Streak LTs, Adios, etc. I the past few years here in Taiwan the Streakfly was my go to track shoe as well. I'm not tall, I'm 5'8" (178cm) with short legs.
As a forefoot striker I feel comfortable in spikes. They haven't really been painful or uncomfortable for me. Though I'm definitely easing into them and using them for only specific parts of the workout. I also do ALOT of foot and lower leg strengthening work on a daily basis and am barefoot nearly 100% of my day (beyond running and occasionally going out for errands/dinner) so also prioritize my feet and lower legs.
I've been wanting to cover spikes on the channel, as I think there is alot of fascinating technical development in them, especially what Nike is doing...now I have reason to run in them.
No NYC for me this year... we will see about 2025. I'm not renewing my NYRR membership this year, a first after nearly 10 years. That really was my last concrete tie to being a "New Yorker"...so fully embracing the "former New Yorker" thing in 2024. 🤣
@@SagasuRunning good call on the spikes- lol I thought you were 6'3", yeah that changes the equation considerably. I lived in the 90s btw 2nd-3rd after undergrad before I moved to Europe, I still miss it. stay healthy!
90s NYC was a different era… seems like a different century (as it was).
What race result did you use to calculate your VDOT paces? Do you feel that's an accurate reference point? Those paces would suggest you can run a sub-3 hour marathon / sub-19 minute 5km
Whenever I start a new phase of training I always do a 1 mile TT as a test, especially if I don't have a race time to work from. In this case my 1mi TT earned me a VDOT score of 52.4, which then I look at goal paces and adjust the score from there. They are paces I train too, not from. A stretch in some cases but this is how I've always done it.
Vdot based on a 1mile time will only be useful for shorter distance training which I presume is why you chose that distance. My vdot is significantly lower the longer the distance I use to calculate it
Yup. Exactly. As I said in the video, I’ve used the VDOT calculator for years and I know what my VDOT score has been for previous builds and races. I’m not really worried about that for this application as 1mile will be the longest “race” distance I worry about over the next few months. Again, I’ve trained by this system for a long time and am comfortable with how it scales up and down.
Hi Chris, for the q1, 12, and q3 workouts, do you do all of them at the same time or is each of them done during different weeks? Appreciate your videos! From indonesia 🇮🇩
Daniels’ plan has very specific workouts per Q session per week. The ones I referenced in the video are the typical style you’ll see. There are some other specific ones but they are all in the same basic style.
All workouts include a warmup and cooldown, which differs per week as well. Some will have strides included as well.
Seems my comment got deleted x_x
too lazy to write it new...
Shortly:
Do you think spikes are really needed or is it more like a "get your mind in mood" thing, I started with track along with you, and I see nobody run in spikes on track here, they all run in stuff like the Takumi Sen or ES 3/4 etc.
I use my Feidian Elite 3 works for sure fine, but I want to get some long distance spikes :(
Otherwise I completly agree with your approach, maximum strenght is key, a lecturer in my uni had once a ultra runner as client, he pushed him with maximum strenght training and he broke on PR after another one... while being in his early 40.
I started also very late with endurance sport... come from Judo and Sanda and then did almost 10years no sport at all. So every month is a new PR haha.
I really look forward to this type of content, thank you!
Spikes are 100% necessary...IF you are focused on the distance. Could i do all the work in trainers and Vaporflys? Yup...but spikes add another layer. I'm also going to these shorter distance to work on fundamentals. Track spikes do not let you cheat form. I appreciate that, ALOT. The feeling of ripping off a fast rep in spikes is totally different than flats or trainers too. It's hard to describe if you've never felt it.
Also a a shoe nerd, I find spikes fascinating. I've never had a real reason to jump into them...but now I do. Nike's spikes especially are interesting to me due to alot of the tech and innovation in them. Very much a sign of what's to come (for road racing) in many ways.
Judu and Sanda huh? Quite a background into running that!
@@SagasuRunning Hm Im more worried that people look weird at me if I start with spikes there... but then, why do I care about people...
I agree I only want to get spikes because shoe nerd but I have to explain it to myself somehow ;)
And its actually the pferfect background, with early 30's you realize... getting beat up or beat up somone... well Im not 18 anymore.
So running it is
@Chungdol Explaining things to yourself is often the hardest thing. 😂
Which do you recommend for high arches runners, sl2 or pegasus plus? (Now i m using pegasus 41 for easy running)
I have high arches… bother work for me just fine. They are about the same. The Peg 41 has more arch support than either. Additionally, the Peg Plus has a removable insole so theoretically you could replace it with one that has arch support. The SL2 doesn’t have a removable insole.
50? I'm 41..lol mid-life runners out here..
💪🏻👍🏻🤙🏻
#JustCurious: Anyone using Runna app? worth the price?
@AubreyRunning is a big fan and has done some content with them. I also think he is a partner with them. I've taken a look at it. The underlying training formulas seem ok but I don't need or want to social layer on it all.
@@SagasuRunning I recall the shortest distance they cater for is 5K though. Not surprising as not many do what you are attempting.