The MOST Important Part of Marathon Training - Sub
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- See the training spreadsheet here: bit.ly/sub250s...
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Okay, I was wrong: Lactic Acid gets flushed out of your legs within the hour of completion of a workout. DOMS (delayed onset muscle soreness), after a hard workout is caused by microscopic muscle damage that occurs from eccentric muscle contractions. The easy/recovery runs allow for oxygen rich blood to flood these areas and the effort prevents you from damaging the muscles further, compounding the DOMS problem. I got it wrong in the video, and I'll make sure I make a note of that in Episode 04 in an incredibly dramatic way, don't worry.
Exercise Physiologist here 😅 "lactic acid" is not what we used to believe it was (and may not even exist). Lactate on the other hand is a byproduct of exercise, a signaling molecule and fuel, but does not create the burn we used to think it did and is not a result of anaerobic (hypoxic) exercise. The burn is better explained by hydrogen ion production and/or inorganic phosphate. "Lactate as a fulcrum of metabolism" by George A. Brooks is a good (but difficult for the layman) pubmed read if you wish to peruse and want some info for next vid. Hope this helps!
-Rory
I'm so happy you started making a running channel. I've been starting super basic training because if I try to go too hard too fast, I was getting shin splints. So I'm taking a more "couch to 5k" approach to running right now till I'm more physically fit to run longer distances. But, your videos have been the encouragement I needed to get back out and run again.
So good to hear! Go get it!!
111à
I’m doing the same! These videos are great
I watch a lot of youtube running channels and this is by far the one with the best production quality. Well done!
Loving the running channel Eric - would be good to get a video on how you stretch and condition before/after your runs 🙌🏻
I look forward to following you! Now I've got a Chicago-based vlogger who loves getting his shoes wet, and one who hates it. Balance 🙂. Hoping to tempt a sub-3 time in the Sun Marathon in St. George UT...tomorrow! If I don't make it, I'll finally focus on strength training and better recovery for the next block. All the ingredients need to come together the right way, especially at my age.
The cut to "Recovery" in the intro sold me. Subscribed. Looking forward to following your prep, as I build towards a spring 3:15 marathon . Good Luck!
Floberg drops heat exactly when I need it in my training block. Great content as always!
Yo Floberg! Thanks for making the training plan available I had taken screenshots and was following along with the plan, starting from this week. This will make it way easier for me.
amazing! Glad I could help!! Also, we have a friend named Jacob Tovar, and I was very confused for a second hahaha
@@flobergruns we had some Tovar kids here in Rockwall, TX that were runners…at least 1 I think, so that’s kinda odd too lol
Dude if you keep this up this page will blow up
Perfect timing to hear this. Thanks for the reminder!
So excited that I found your
TH-cam channel and then followed you on Instagram!
I am planning to run sub3:15 Chicago this year, with my previous marathon PR being 3:29 (goal was sub3:30), and the one before a 4:19 (first marathon with a 1 month training block lol).
Also planning to run a 10k race in 3 weeks, followed by 4 half marathons this year in March, April, June and July Half Ironman relay. Going to use all of these runs as check points to see how my strength and fitness is improving towards October in time for the Chicago marathon.
Thanks for sharing! I just started my own journey to a first marathon. Would love it if you could make a video breaking down the training spreadsheet and explaining the workouts.
Excited to see what you can achieve this training block Eric! The addition of strength training should make a world of difference. Bit worried though that if you increase your volume and add more intensity at the same time you might be heading towards injury!
Eric you should follow Stephen Scullions channel. He is 2hr 9min Irish Olympian. I believe it’s the best running channel on the tube. He believes that we should run many more of a runs a little harder than we typically do.
Hey I really like your videos! Just some feedback: I think you could cater to a much wider audience by speaking both in terms of miles and kilometres. It's much harder for those of us outside the US to follow your training when you speak only in terms of miles. Keen for the next video!!
I low key thought that was Mac Miller on the thumb Nail😂!!
Great video though bro!!
When Eric finds a beautiful golden sunset to film in it's game over for anyone else making videos....oh wait 👀
Awesome stuff! Might have to adapt a spreadsheet type training style like this since it seems so straight forward :)
Hello, love your work Floberg
I heard lactic acid clears shortly after a hard workout and that recovery running pumps oxygen-rich blood into damaged muscles aiding recovery.
It's not actually lactic acid being flushed out as that is long gone.
Just looked it up, and you're totally right! thanks for pointing that out!
I left a comment about this, but to respond here, lactic acid potentially doesn't exist. Lactate rather, does in fact exist, but has nothing to do with muscular burn. "lactate as a fulcrum of metabolism" by George Brooks is a good (but difficult) read.
Source: I am an exercise physiologist
Very nice. Glad the on/offs worked well for you. Your HR will improve even more w this block. Hey man. You can get way more ROI by doing a double threshold instead of adding a strength day. Just add a 6mile run w 4mile tempo in the PM on a vo2max day. (In pfitzinger's plan, it's the only day w low enough volume that is hard enough for a double threshold effort.) The first week will hurt but you will find giant gainz after a few weeks - way more than by doing calisthenics.
Appreciate all your input, Michael!! Felt so good to crush that 17 miler like that!
I thought it was about carbon fibre plates... Dope video boys
hehehe thanks for watching!
Awesome series I'll be following it!
I did my first marathon this past December (4:37:47) I haven't run before 2022, but I put it as a goal for my 30th birthday. Now I'm going for a sub 4 this year 😅 but I struggle to go below 160 on my easy work out. I go slow and feel great, being able to talk and everything. But I feel I have to go almost walking to go below that. should a keep going like that or go even slower to get my heart rate even lower on the easy workout?
I've started low HR running and I've found shortening my stride helps. When I see my HR rising I also start taking slow deep breaths and that helps bring it down.
Nice work! I use MAF for mine as its so simple. Sure you can calculate other ways, but I always find MAF is pretty much in a "safe" zone when comparing to other methods.
In the absence of knowing my actual max HR, I'm happy to work in the zone knowing "its close enough" - what's 3 or 4 beats per minute ... same aerobic adaptations, in my opinion 🤝
Plus. If you can chat away. You're in the easy zone!
CRAIG HAS ENTERED THE CHAT
Love this!
Awesome series so far! I just started training for a marathon in May. I'm peaking at 45 miles a week, the most I've done before is 30 miles. I'm looking forward to hitting those 18 plus long runs. I've got a question for you. How do you go about selecting your shoes? I've only ever trained (long runs, intervals, thresholds) and raced in the same pair of shoes. I'm worried that I'd buy a pair for something like a race and hate them lol.
@flobergruns Can you please do a video for recommended equipment/tools/resources/apps/runwear/anything suggested for those starting a low heart rate marathon training. I hope to run in the NYC marathon, which will be 40 weeks away as of Monday 1/30. I feel like I need a metronome, heart rate monitor/smart watch, etc and I don't know what I don't know 😕 Budget is not a concern. Please offer your suggestions! BTW, I will be training in humid, sunny Florida! TIA!
It's so unfortunate that there are so many ways to calculate zone 2! Percentage of max heart rate, percentage of lactate threshold heart rate, the MAF method. For me as a hobby runner that's so confusing since in my case it leads to quite different values.
Yeah it is all pretty confusing and it's only making sense now since I started working with a running coach. Doing different different runs by HR I've started to get an idea of what my zone 2 is.
Second!! Great video man!
Thanks, Steven!!
Good stuff!
Please add /km paces in the additional text you are adding to videos as captions, you are seen not only from US :)
what was your average Heart beat when you were doing 10miles a day for 30 days?
Are you following a Pfitz training plan? Looks alot like it.
Yup!
Struggling with using the 180- age for zone 2 upper calc. I'm 57 so that's 123 BPM I'm 6ft and 79kg and fit in the sense I do gym work 5dsys a week. Even when I run as slow as possible I'm hitting 155-160 BPM ?
Yeah, I would consider doing a different way of calculation or seeing a specialist to test your zones! At the end of the day, if you can talk while you're running, you're running easy.
@@flobergruns thanks for the quick response, much appreciated 👍
Critical
Hate to be the bearer of bad news Floberg - but running sub 2:50 is ALL about looking fly... nothing more, nothing less.
lol jk. dope video!
FIRST
GOAT
MAFs is the most inaccurate way possible to measure zone 2. It takes into account none of your individual markers. Heart rate reserve is probably the most accurate. It at least takes into account your resting heart rate and max heart rate. For example my max HR is 197 and resting is 54. Putting the top end of my zone 2 around 152/153 But I’m 37. So my MAF would be 143. That’s a huge difference. MAF is a good guide for someone that has no clue whatsoever. But if you’re training for a marathon you should know at least enough to know that MAFs method for calculating zone 2 is completely inaccurate.
Good thing we’re not elites, amiright??
@@flobergruns no you’re not right. Being elite should not mean you don’t do things correctly and to your absolute best. That would be a flaw in your character. How you do something is how you do everything. So not taking the 5mins to google the information and accurately calculate your zones would be very unwise. Id be doing all my runs in zone 1 if that was the case. Elite or not I’m putting in over 100km a week atm. Why would I put all that effort in without taking the minimal time to know my zones properly instead of using some throw away 180 minus age…
You have a running channel…. Your information is being spread to people that may not know that 180 less your age is a pod of BS that has absolutely zero accuracy. You should actually take the time to provide better information if you’re going to be putting out running content.
Hey man, nothing but love to ya. I’m not perfect, and I hope you can give a little grace. ❤️ Just trying to have fun and motivate people to run more. Have a great day!
@@dbo4506 i can smell your 100km BS from miles away 😢
“I haven’t been doing any strength exercises. Sorry.” 😂😂😂 So many of us runners can relate! Glad your training is going well. 🎉
It’s basically about putting the miles in and staying consistent. I think a lot of people over complicate running man. Get plenty of sleep and train hard. I honestly find eating healthily harder than all other aspects
Great video and helpful tips! Recovery runs and recovery in general are SO important...most people will think they are doing it, but their HR is still too high - so addressing that part was super helpful. My easy paced miles were my slowest last training block, but my pace/speed days were harder than in the past...but the recovery days got me ready for them. And I was able to PR my marathon in doing so.
Let's gooo!! It was so counterintuitive for me at first, but once I closed almost 40 mins on my PR after a solid training block with recovery, I was sold.
The jumping over the puddles with new running shoes is sooo relatable haha
So glad I found this channel, training for my half right now and later this year a full (going for PRs for both) and these have been REALLY helpful!! So thank you!!
Is the link to the spreadsheet still working? Its my second time trying to get access but I still havent received any email
Hello sir, I'm following you, with that been said I will do sub 3 one day. Thank you
Get it!!
I was like “isn’t this guy from the wedding photography videos?”
And you are lol 😂
WOW! The production value of this episode is incredible!!!!!
Glad I found you. I also plan on running a marathon after I complete my goal in a 5k which is to finish in 15-17mins. Been running hard with little to no recovery days so I'll implement slow runs/recovery runs and foam rolling into my daily routine. Still have been able to knock a minute off every race so far I'm at a 21:40 finish time with only 4 races in. Also add longer runs to help get my volume up. I only been running race pace for 3 miles nearly every single day since I did my first race with no warm up because I'm afraid of tiring myself out.
Keep up the great work man! Great seeing you back at it killing it! Running Chicago for the first time this year and you’ve got me stoked! Hope to you out on the lakefront path in the upcoming months. Keep it up!
Just gained a sub from another Chicagoan. See you on the lakefront!
What a beautiful production !
What type of HR monitor are you using?
Thanks for sharing the doc!!
Third!!
We will crush the marathon . Im taking your training plan as reference for my marathon at the end of march! sub 2.50 letsgo✌
Thanks!
Get it!!!
Love your videos! getting ready for my first marathon in Schaumburg, Although I have been injured from my foot and have been out for around a week now. Any tips on recovery from foot pain?
What kind of foot pain?? I’ve been dealing with peroneal tendinitis in my left foot for 2 months so have tips
@@mojuy11 I was having some problems with my plantar fasciitis and both my bunions on my right foot
@@Livetrader123 I did have plantars awhile back and I used to roll it with a frozen water bottle. Also picking up a tissue with my toes for a few minutes a day