Have to echo your observation on the Puma; though I've not used the Velocity model, both of the others I've used (Liberate and Deviate) have been absolute bangers for both grip and surprisingly durable. The Deviate, along with the Saucony Endorphin Speed models have really been my go-to for the last 3 or 4 years. Your training is inspiring, sir.
I love this comment on so many levels! Thank you!! Yeah Puma seem to have nailed the outsoles on their shoes. It’s funny because on clear pavement i much prefer the Pegasus turbo but on ice they seem to have the grip of polished glass. The comparison in terms of grip between the Nike shoes and the Puma shoes is night and day!
Looks like you had a pretty good week! I don't know Ilpo or what he intended with his workout, but my understanding of a float is that it is still reasonably fast, like maybe a minute per k slower than half marathon pace.
You’re 100% right. I think I messed that up a bit. When I was preparing for the session I had focused so much on the paces I wanted for the actual intervals that when it came to the first 1k float, I had no idea what speed to put the treadmill at! So I think I got too much recovery there. I think next time I’ll put it at maybe 4:30/km. Thinking about it now (which I did not do at the time!) that’s still 4.5 minutes of “recovery” which is a lot. Sorry Ilpo! I messed that up a bit! :)
Great you go out in the snow whenever possible, it is really a beautiful landscape! Yes, the Puma grip is amazing. Whenever it is slippery I take my Nitro Deviate 2's. I think they also work quite well on harder, rocky underground because of the extra stiffness of the carbon plate.
Thanks for your comment! I did try the deviate nitro and they seem like an amazing shoe. And the plate would definitely help in the snow. But I just found the upper to be a little too snug (especially for my arthritic big toe joint!)
Yes, I agree upon the upper! I wpuld have liked them a bit wider. I have run 800K+ in them and therefore they have become a bit wider and I only use them occasionally when it is slippery or rocky. For your toe you are 100% right not take unnecessary risks.
What a legend. 😎You even put the name of the workout in the thumbnail. Great job! 🔥🎉 Topping up on the thresholds is an idea worth trying. What do you think: how many threshold kilometers per week is enough for you? Do you feel it already?
Just one small note about the floats during the recoveries: ideally, they are about 60 seconds per kilometer slower. For example 3:20 min/km interval has a 4:20 min/km float recovery. Or 3:00 min/km would have a 4:00 min/km float. So that makes the workout really spicy. You are so advanced, you recover basically 100% at 6:00 min/km. But great job.
I did think I was doing the float too slowly! But I wanted to feel the session out first. I’ll definitely do it again but this time make the recovery 1k faster. That’ll make it killer!! :)
Ha ha. Thank you!! I’m tolerating it quite well but the paces are still reasonable. Nothing has been crushing yet. I’ll start mixing in some big miles and see how that plays into things.
Of course! My hat is a cycling cap that I bought for $20 years and years ago. It’s fleece lined. The important part is that it covers the ears. The jacket is Arc’teryx. Super expensive but I love it (and a friend gave it to me!). The base layer is odlo and it has a tight hood that is brilliant for pulling up when the wind gets colder than expected. Tights are Nike (bought in an outlet store). And wind briefs (essential!) from Sugoi!
Seems like you are getting a wide range of stimulus which forces the body to adapt. Which is a good thing. Ya, we got nailed last night with 15cm in Fredericton. It probably won't stay, but it was a reminder that I live in Canada. My first workout this week was 6 X 4min at CP with 2mins easy recovery. Where CP is roughly 10k power/effort, assuming you have accurately determined your CP. Ideally if you can reduce the recoveries to 90sec it's even better, but I'm waaaay too early in my block to be rushing my recoveries. LOL
@@timtrenholm3698 so I’m desperate for this stryd to work given how much treadmill is in my future. But it’s sticking at 270 for CP. I looked back at some of the power readings for my races (based off my watch’s power meter) and the readings seem to be 375 for marathon, 385 for half, 390 for 10k and 395 for 5k. I wonder if I should manually change my CP to 390 and see what happens?
@@global-runner The 2nd set of power numbers I believe you are seeing a Garmin native power...which is a whole other problem...my training partner is fighting with Garmin native power overwriting Stryd power....he's almost ready to switch to an apple watch to get away from Garmin native power. I don't use the auto CP. We set my CP manually from specific events. If you could give me the link to an appropriate max effort from Stryd Power Center I can easily determine the CP, or suspect I will understand what is going wrong.
@@global-runner I'm assuming you have either or both the Stryd Zones Data Field installed, and the Stryd Workout App. I prefer the Stryd Workout app myself. But the Stryd Zones data field allows for some interesting interactions with other existing Connect IQ apps, but it can be buggy to get working right or when updates happen. It's possible you don't have connections permitted between Strava/Garmin/Stryd as well. I used to use a Garmin, but switched to Applewatch due to the amazing integration which Stryd has done in the apple ecosystem. But I wear my garmin as a 2nd watch for all my key races as a backup. But it's an older FR 245 without Garmin native power.
Solid sessions! Winter is posing some challenges especially on hard days. In Cochrane I’ve had to go up and down steep inclines on my sets to reach my power targets. I actually enjoyed the change up. Whatever saves me from my treadmill 😂
Love following along with your training again this week ❤. Living here you certainly have to be creative with sessions to avoid the frigid temps. Love the 15% treadmill session - will have to try that one out!!
I think you’re right. I knew after the first one that it was too slow but I was committed at that stage. I think next time I’ll do 4:30/km on the float and see how that feels.
That’s a good tip. I usually go by pace but I’m always checking on heart rate to make sure I’m working hard enough. :). That 15% incline session was a good example - the pace was entirely irrelevant !
@@global-runner Stryd footpod makes treadmills (any treadmill) a breeze. You just basically ignore what's on the treadmill and use your watch. It's also great because you can travel and use a different treadmill everyday and know you are getting accurate data. You can also see when you are using a treadmill that's coming to end of life as the power numbers will fluctuate wildly at the same treadmill setting. While I prefer to run outside, I know I can execute all my training on treadmill and hit the prescribed stimulus.
@ so I bought one mainly for this reason. But it’s STILL hugely underreporting my power stats. It still has my CP at 270 which is a 3:02 marathon. I wear it every day and it hasn’t changed.
@@global-runner When was the last time you did a MAX effort 5k run? I'm assuming before you got the Stryd pod. ;) The other option is a max 3min effort one day and then a 12min effort a couple days later. These have to be all out efforts, where you ideally are able to hold or slightly increase power over the duration. If you do this, you will get a valid CP you can use going forward, and ideally retest every 4-6 weeks.
@ that’s definite the case. But I did 5k last week in that one session and I ran 17:48 and it’s still telling me my 5k race pace is 17:54. And I did 15 mins at 5:35/mile which should have impacted it, surely? Ok so here’s the plan - tomorrow I’m doing 10x1k. I’ll do an 11th rep which is 1k full-out and see what happens.
Great week. When you do your treadmill non hill runs, what angle do you put it at to compensate for no wind drag? By the way, a *potentially* good way to get paces right on the treadmill is to use a Stryd pod. I use it and do feel the paces are more consistent than the treadmill readings FWIW.
I cheat! I set it at 0. I know that’s easier but (a) I live at altitude so already it’s harder and (b) I prefer to focus on leg speed on the treadmill. It’s definitely easier but I give myself a break on that one. :) I bought a Stryd for this exact reason. The only problem is that the auto CP is hugely under reading my power. So it’s difficult to know what power to run at
@@global-runner yes I ignore the CP from Stryd - it takes a ton of hard efforts to get it right and I'd rather choose my own efforts. You can manually set it using a 5K or 10K time of your choice which is the simplest option (use your estimated seal level time). Even better is that I did an LT test and they took the power readings during that from my own Stryd, so I have LT power which is close to CP. They're both in that 40-60 min effort range. I think the Stryd is a fantastic device and their dashboard is the best IMO. Does have some remaining little glitches though.
@ Thanks for this comment. I really feel like I am not even close to getting my full potential from my Stryd. I might do a video dedicated to it and see if anyone has any thoughts. One viewer has some good comments and swears by it but I just cant seem to get along with it.
Not many and they are all 200m long which is tricky. The weather is supposed to warm up next week so hopefully it clears the path of snow and I can get outside.
Slightly off topic. What shoes do you use for your easy days? Wondering if I should get a pair of those soft max cushioned ones that only has one gear (slow). But I do like the more nimble shoes that can do a bit of everything. Any thoughts on that?
I love this topic! I’m a running addict first and a running shoe addict second. :) I’m loving the peg turbo at the moment for easier miles. Or the puma velocity for snowy days. But I’m with you, I prefer a nimble shoe to a big one. Desperate to try the Fly 6 and Superblast 2. What are you currently wearing?
@@global-runner For easy runs Saucony Triumph 20, have about 1000 km in these and still feels like new. Thinking about getting another pair of either 20 or 21. I also have the Superblast and while they are good I mainly use them for longer steady/tempo runs. They are just too big for everyday use for me. Feels like boats on feet and saps my energy, but they come alive on longer runs when you pick up the pace.
You run faster outside? (That’s great!). It might be leg turnover. The treadmill makes you turn your legs over more quickly so maybe that’s the issue? Or maybe your treadmill is off. They seem to be a bit all over the place from a calibration perspective
@global-runner yes faster outside. When I try and run the same pace as outside on the treadmill I am struggling and heart rate going way out of where it would normally be. Thanks for your reply. I am attempting a sub 2hr london half marathon in spring so I will be glued to your channel
@ Thanks for the comment! That’s not a thing I have heard of before - maybe a few slower runs on the treadmill to get used to it? Maybe your running form is more conducive to running outside so it’s less efficient when you run on the treadmill? Hopefully you live somewhere you can run outside most of the year!
Those are skimo goggles. I can find the name if you need me to. I think they’re an Italian brand. They don’t steam up because they have holes drilled in to the lenses and a sponge layer on the skin which lets airflow. So they’re great for cold weather!
@@global-runner Thanks so much for the reply. They look so much more comfortable than the bulky ski/snowboard googles that I use now. I will have to research these further. Happy Running.
Great shared contents! That's inspiring. My sincere compliments :)
Thank you!!! I really appreciate this comment!
Nice work. Did see a similar workout for marathon training. The 1ks are at half marathon pace and the longer reps are at marathon pace.
Wow. That sounds serious! Good for you. That’s a tough one!
Have to echo your observation on the Puma; though I've not used the Velocity model, both of the others I've used (Liberate and Deviate) have been absolute bangers for both grip and surprisingly durable. The Deviate, along with the Saucony Endorphin Speed models have really been my go-to for the last 3 or 4 years.
Your training is inspiring, sir.
I love this comment on so many levels! Thank you!!
Yeah Puma seem to have nailed the outsoles on their shoes. It’s funny because on clear pavement i much prefer the Pegasus turbo but on ice they seem to have the grip of polished glass. The comparison in terms of grip between the Nike shoes and the Puma shoes is night and day!
Another great week of training 👌. I love your videos. You live in a stunning area !
Thank you!! I really appreciate your comment! And you’re right. My surroundings are stunning (even if it’s colder than Mars out there at the moment!)
Looks like you had a pretty good week!
I don't know Ilpo or what he intended with his workout, but my understanding of a float is that it is still reasonably fast, like maybe a minute per k slower than half marathon pace.
You’re 100% right. I think I messed that up a bit. When I was preparing for the session I had focused so much on the paces I wanted for the actual intervals that when it came to the first 1k float, I had no idea what speed to put the treadmill at! So I think I got too much recovery there. I think next time I’ll put it at maybe 4:30/km. Thinking about it now (which I did not do at the time!) that’s still 4.5 minutes of “recovery” which is a lot.
Sorry Ilpo! I messed that up a bit! :)
I’d love to see you take on a Hyrox event in the future. You would kill it with your speed.
Ok I’ve been hearing a lot about hyrox and I have no idea what it is. Let me do some research!
Great you go out in the snow whenever possible, it is really a beautiful landscape! Yes, the Puma grip is amazing. Whenever it is slippery I take my Nitro Deviate 2's. I think they also work quite well on harder, rocky underground because of the extra stiffness of the carbon plate.
Thanks for your comment! I did try the deviate nitro and they seem like an amazing shoe. And the plate would definitely help in the snow. But I just found the upper to be a little too snug (especially for my arthritic big toe joint!)
Yes, I agree upon the upper! I wpuld have liked them a bit wider. I have run 800K+ in them and therefore they have become a bit wider and I only use them occasionally when it is slippery or rocky. For your toe you are 100% right not take unnecessary risks.
Ilpo rules!
Ha ha. This guy has a real fan base! I love it! Get him to comment if you know him. :)
@global-runner He knows about this video. I run in same running team with him.
What a legend. 😎You even put the name of the workout in the thumbnail. Great job! 🔥🎉 Topping up on the thresholds is an idea worth trying. What do you think: how many threshold kilometers per week is enough for you? Do you feel it already?
Just one small note about the floats during the recoveries: ideally, they are about 60 seconds per kilometer slower. For example 3:20 min/km interval has a 4:20 min/km float recovery. Or 3:00 min/km would have a 4:00 min/km float. So that makes the workout really spicy. You are so advanced, you recover basically 100% at 6:00 min/km. But great job.
I did think I was doing the float too slowly! But I wanted to feel the session out first. I’ll definitely do it again but this time make the recovery 1k faster. That’ll make it killer!! :)
Ha ha. Thank you!!
I’m tolerating it quite well but the paces are still reasonable. Nothing has been crushing yet. I’ll start mixing in some big miles and see how that plays into things.
Mind sharing your winter running clothing?
Of course!
My hat is a cycling cap that I bought for $20 years and years ago. It’s fleece lined. The important part is that it covers the ears. The jacket is Arc’teryx. Super expensive but I love it (and a friend gave it to me!). The base layer is odlo and it has a tight hood that is brilliant for pulling up when the wind gets colder than expected. Tights are Nike (bought in an outlet store). And wind briefs (essential!) from Sugoi!
Seems like you are getting a wide range of stimulus which forces the body to adapt. Which is a good thing.
Ya, we got nailed last night with 15cm in Fredericton. It probably won't stay, but it was a reminder that I live in Canada.
My first workout this week was 6 X 4min at CP with 2mins easy recovery. Where CP is roughly 10k power/effort, assuming you have accurately determined your CP. Ideally if you can reduce the recoveries to 90sec it's even better, but I'm waaaay too early in my block to be rushing my recoveries. LOL
@@timtrenholm3698 so I’m desperate for this stryd to work given how much treadmill is in my future. But it’s sticking at 270 for CP. I looked back at some of the power readings for my races (based off my watch’s power meter) and the readings seem to be 375 for marathon, 385 for half, 390 for 10k and 395 for 5k.
I wonder if I should manually change my CP to 390 and see what happens?
@@global-runner The 2nd set of power numbers I believe you are seeing a Garmin native power...which is a whole other problem...my training partner is fighting with Garmin native power overwriting Stryd power....he's almost ready to switch to an apple watch to get away from Garmin native power.
I don't use the auto CP. We set my CP manually from specific events. If you could give me the link to an appropriate max effort from Stryd Power Center I can easily determine the CP, or suspect I will understand what is going wrong.
Or just reply to the previous email chain I sent you and we can take this offline.
@ I’ll do my 3 minute effort tomorrow and then send you the stats offline…!
@@global-runner I'm assuming you have either or both the Stryd Zones Data Field installed, and the Stryd Workout App. I prefer the Stryd Workout app myself. But the Stryd Zones data field allows for some interesting interactions with other existing Connect IQ apps, but it can be buggy to get working right or when updates happen.
It's possible you don't have connections permitted between Strava/Garmin/Stryd as well. I used to use a Garmin, but switched to Applewatch due to the amazing integration which Stryd has done in the apple ecosystem. But I wear my garmin as a 2nd watch for all my key races as a backup. But it's an older FR 245 without Garmin native power.
Banff on a treadmill looks better than Toronto outside 🤙
Ha ha. Banff is amazing. In summer. In the winter it’s cold. Very cold!
That scenery is amazing. What an amazing place to run in. Great content as always and interesting treadmill sessions to try. Thanks
Thanks so much for your comment! It’s such a great place to run! I just wish it would warm up!
Solid sessions! Winter is posing some challenges especially on hard days. In Cochrane I’ve had to go up and down steep inclines on my sets to reach my power targets. I actually enjoyed the change up. Whatever saves me from my treadmill 😂
Great idea! Just gotta do what you can really!
❤️👍
Great videos - keep up the good work! Ilpo has been quicker than me for years. But now I think have his number 🤣
Thank you!! I feel like I need to meet Ilpo someday!!
Love following along with your training again this week ❤. Living here you certainly have to be creative with sessions to avoid the frigid temps. Love the 15% treadmill session - will have to try that one out!!
It’s a good one! Very humbling though!
Great workout (i think the float km would be more like 4 min per k) done similar workourts. They are hard
I think you’re right. I knew after the first one that it was too slow but I was committed at that stage. I think next time I’ll do 4:30/km on the float and see how that feels.
Treadmill sessions are seriously underrated in winter. My tip would be train to HR or RPE as paces can be crazy off on a treadmill.
That’s a good tip. I usually go by pace but I’m always checking on heart rate to make sure I’m working hard enough. :). That 15% incline session was a good example - the pace was entirely irrelevant !
@@global-runner Stryd footpod makes treadmills (any treadmill) a breeze. You just basically ignore what's on the treadmill and use your watch. It's also great because you can travel and use a different treadmill everyday and know you are getting accurate data. You can also see when you are using a treadmill that's coming to end of life as the power numbers will fluctuate wildly at the same treadmill setting. While I prefer to run outside, I know I can execute all my training on treadmill and hit the prescribed stimulus.
@ so I bought one mainly for this reason. But it’s STILL hugely underreporting my power stats. It still has my CP at 270 which is a 3:02 marathon. I wear it every day and it hasn’t changed.
@@global-runner When was the last time you did a MAX effort 5k run? I'm assuming before you got the Stryd pod. ;)
The other option is a max 3min effort one day and then a 12min effort a couple days later. These have to be all out efforts, where you ideally are able to hold or slightly increase power over the duration. If you do this, you will get a valid CP you can use going forward, and ideally retest every 4-6 weeks.
@ that’s definite the case. But I did 5k last week in that one session and I ran 17:48 and it’s still telling me my 5k race pace is 17:54. And I did 15 mins at 5:35/mile which should have impacted it, surely?
Ok so here’s the plan - tomorrow I’m doing 10x1k. I’ll do an 11th rep which is 1k full-out and see what happens.
Great week. When you do your treadmill non hill runs, what angle do you put it at to compensate for no wind drag? By the way, a *potentially* good way to get paces right on the treadmill is to use a Stryd pod. I use it and do feel the paces are more consistent than the treadmill readings FWIW.
I cheat! I set it at 0. I know that’s easier but (a) I live at altitude so already it’s harder and (b) I prefer to focus on leg speed on the treadmill. It’s definitely easier but I give myself a break on that one. :)
I bought a Stryd for this exact reason. The only problem is that the auto CP is hugely under reading my power. So it’s difficult to know what power to run at
@@global-runner yes I ignore the CP from Stryd - it takes a ton of hard efforts to get it right and I'd rather choose my own efforts. You can manually set it using a 5K or 10K time of your choice which is the simplest option (use your estimated seal level time). Even better is that I did an LT test and they took the power readings during that from my own Stryd, so I have LT power which is close to CP. They're both in that 40-60 min effort range. I think the Stryd is a fantastic device and their dashboard is the best IMO. Does have some remaining little glitches though.
@ Thanks for this comment. I really feel like I am not even close to getting my full potential from my Stryd. I might do a video dedicated to it and see if anyone has any thoughts. One viewer has some good comments and swears by it but I just cant seem to get along with it.
Switch the run and bike round on the day you threshold both immmediately. That way you are running on legs that have lactate in them from the bike.
Great idea. That would be ego crushing. But I like it!! :)
Are there any indoor tracks where you are to do sessions? would be a bit better than treadmills.
Not many and they are all 200m long which is tricky. The weather is supposed to warm up next week so hopefully it clears the path of snow and I can get outside.
Slightly off topic. What shoes do you use for your easy days? Wondering if I should get a pair of those soft max cushioned ones that only has one gear (slow). But I do like the more nimble shoes that can do a bit of everything. Any thoughts on that?
I love this topic! I’m a running addict first and a running shoe addict second. :)
I’m loving the peg turbo at the moment for easier miles. Or the puma velocity for snowy days. But I’m with you, I prefer a nimble shoe to a big one. Desperate to try the Fly 6 and Superblast 2.
What are you currently wearing?
@@global-runner For easy runs Saucony Triumph 20, have about 1000 km in these and still feels like new. Thinking about getting another pair of either 20 or 21. I also have the Superblast and while they are good I mainly use them for longer steady/tempo runs. They are just too big for everyday use for me. Feels like boats on feet and saps my energy, but they come alive on longer runs when you pick up the pace.
I can never run the same paces on the treadmill as outside, any ideas why??? I set the incline at 1 degree to mimic outdoors
You run faster outside? (That’s great!). It might be leg turnover. The treadmill makes you turn your legs over more quickly so maybe that’s the issue? Or maybe your treadmill is off. They seem to be a bit all over the place from a calibration perspective
@global-runner yes faster outside. When I try and run the same pace as outside on the treadmill I am struggling and heart rate going way out of where it would normally be. Thanks for your reply. I am attempting a sub 2hr london half marathon in spring so I will be glued to your channel
@ Thanks for the comment! That’s not a thing I have heard of before - maybe a few slower runs on the treadmill to get used to it? Maybe your running form is more conducive to running outside so it’s less efficient when you run on the treadmill? Hopefully you live somewhere you can run outside most of the year!
What model of googles (6:52) are you using? Do they fog up in really cold temps?
Those are skimo goggles. I can find the name if you need me to. I think they’re an Italian brand. They don’t steam up because they have holes drilled in to the lenses and a sponge layer on the skin which lets airflow. So they’re great for cold weather!
@@global-runner Thanks so much for the reply. They look so much more comfortable than the bulky ski/snowboard googles that I use now. I will have to research these further. Happy Running.
@ and you!!