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Thanks for your comment! You’re right. I can then double threshold but they’re not threshold at all at the moment. I was focusing on speed to try and make marathon pace feel easy so they were more like double speed sessions. Definitely more risk but I tried to keep the second one more chill. But you’re definitely right about that. That’s a great comment. Thanks.

Thanks for your comment! I’m not an expert, and heart rate depends on genetics to a certain degree - some people have a naturally high (or low) heart rate. Also, heart rate is just a measure - it’s definitely not the most important factor. But I think it’s like everything - if you train above and below, it usually helps what you want. So I would train at a high heart rate some days and then a super low one other days. That way, the combination of the two should bring your heart rate down. Also, relax and enjoy it! :)

Have you tried tightening the belt? There are two “screws” either side of the belt at the back of the unit which you turn with an Allan key. One way is tighter, the other is looser. You have to make sure you align it properly by tightening it equally on both sides but that might be the issue? I am! This week is heavy mileage and then I have some races coming up. That’ll be the true test… Thanks for commenting!!

@@global-runner Yep it’s working fine now (touch wood) but I have taken the rear roller off a few times and had to set those bolts correctly afterwards (if they aren’t level the belt wanders off to one side when it starts moving)

Thank you!

Thanks for such a lovely comment!! I do. I’ve always been a runner. Even since I was a kid. But I took a few years off racing after covid and then turned 50. So I wanted to see if I could get back to some fast times. 2:30 felt like a good stretch goal…!

You’re right on your comments here. Tough to see these fires. But blessed to run in nature. I definitely appreciate it. Yeah the longer efforts were tough. But essential I think…

Ha ha! Good one! The channel that loves the dad jokes!!

Thanks for your comment! It’s a good one and full of really good insights. I’m nowhere near your level but I’ve definitely dipped my toe into that area and the be edits seem real. Always with the usual caveats of starting slowly and making sure you fuel after, have emergency gels on hand etc. Thanks again.

I love this comment on so many levels!!! Thanks for reaching out. And I’m glad you got your run done! (That hill comment made me laugh!). :)

Thank you!!! I really appreciate comments like this!

Thanks for your lovely comment! I wish I was a full time athlete! :). Regrettably I have a full time job and kids as well! It can be challenging finding time sometimes.

@global-runner Even more impressed!! Good luck on your journey.

Thank you! Glad you’re along for the ride!

It really doesn’t. I almost feel like I’m cheating when I’m on the treadmill. But I do think the treadmill has its benefits - to ensure the session is controlled and also I think leg turnover is faster on the treadmill. Plus it’s a bit softer than the pavement! It wasn’t my preference but it definitely wasn’t the end of the world.

Thanks for the comment! Where are you running if you don’t mind me asking? That’s great to hear that you also do fasted runs. I agree that you have to keep it relatively short (but not super short). It’s one of those things that you’re never 100% sure about. The science makes sense so I’m going with that. :)

I attempted a 3k at 3:45 pace the other day.. it was difficult to maintain.. I feel like I'm almost sprinting.

I think it’s a product of both. Without a doubt the extra miles make you fitter and faster. But you need to do faster runs to make the pace feel easier. So my marathon pace is 3:32/km. I want to feel comfortable for shorter distances at 3:10 pace so that when I’m running 20 seconds per km slower, it feels “easy”. But of course without the mileage you can’t sustain it. Hopefully that makes sense?

@global-runner ya, I'm training for a sub 19min 5k now. I'm weighing adding more weekly aerobic milage vs a second speed workout per week. I only have so much free time lol.

@global-runner when I ran my 20 min flat 5k race last week, 3 women passed me half way like they weren't even bothered with the pace. I'm pretty sure they went on to do 3 laps for the 15k race lol. I was just thinking dang, what am I doing wrong... lol

It sounds like you went off too fast (which I do all the time!). I’m not a fan of generalizations but I do think most women are better at pacing things than most men. If you can run a negative split in any race (ie the second half faster than the first) then I think you’ve usually run it well…

Thanks for your comment! I will tell you what I do personally but this is definitely not recommended. I really do not eat/drink much during my long runs especially those under 20 miles (32k). I should ingest more but I am not good at that side of things. If I do use gels, I’ll use Maurten. And I’ll always have one with me just in case but I never seem to use it. Anything over 20 miles I’m better, but still not good.

Thanks for your comment! The day before the long run is a bonus day. I choose what I’m lacking and I focus on that. It might be speed, it might be distance, it might be rest. And I’m definitely hoping to avoid the dreaded “I” word!! :)

You’re right. I use the term double threshold but these are definitely faster than threshold. Double session days is probably more accurate (but definitely less catchy!). :)

Thanks for your comment! It probably is zone 1 but I don’t trust the zones my watch has set for me. Either way, it was super slow and exactly what I needed!

Thanks for reaching out! I appreciate your comment! Which one?! Got a goal in mind?? :)

Thanks for your kind comment! I appreciate it! There’s always someone faster (my best friend made the Olympics and I was always way worse than him!). But running lets you progress individually and personally. That’s what I love most about our sport. You can set your own goals!! :) Hope your get your sub 20. That’s still smoking fast at our age!!

@global-runner I ran a 19:33 one week ago finally, after 4 years. Currently, I run 40km per week, so I'd image running 100k per week would see sub 19 min anyway 😅

Good for you! That’s a cracking time. Yeah I definitely feel like you get out what you put in!

@@r_unner_G thank you!! And thanks for reaching out!

I hear ya. Me too. It takes so much discipline to back off. My friend describes it as absorbing training. I like that thought. :)

My first pair were horrendous. Every pair since still has the issue but is way better. Apparently On fixed it by roughing up the insides of the holes…

@@global-runner I liked them so much, I already ordered another pair, I’ll rough up the holes myself if I need to 👍🏻

Yeah a quick scuff with a nail file should do the trick!

Injury free! You said it. That’s the key!!

Ha ha! Who doesn’t love a good dad joke. ;) See you soon…!

It’s such an amazing place to run!!

Thanks for your comment! I love hearing this! :) I think there are 3 things - pace, distance, rest. I would start all generously. Lower pace, less distance, lots of recovery. Or better still, start with 30 second reps without worrying about pace. Maybe do 5x30 seconds at a fast but relaxed pace with 90 seconds recovery. And then build up from there! Definitely start slow/gradual. You’ll get faster quickly as long as you don’t launch into it too fast/quickly… Let me know how it goes? I love knocking out some faster reps. Makes you feel alive. :)

Haha... yeah makes you happy as a child ;-) thanks a lot for your reply, this is very helpful. I also think running in training should feel relaxed and we often overdo things, so great idea to progress the way you decribed! 🙏

It’s such a good road. Other than the dust. You have to go early otherwise you’re chewing dirt every time a car drives past! Thank you!!!

Thanks for your comment! I think it’s a common problem!! I like your suggestions though. External control of the pace is always easier to abide by.

Thanks for a great comment. I’m new to slowing down the easy runs too. And you’re 100% right about form. It’s easy to get sloppy on the slower runs so focusing on form is a great plan.

Thanks for your comment and for reaching out! I appreciate it! First off, congrats on making it so far. :). Hope you get as much out of your running journey as I do. It’s addictive!

Thanks for your comment and thanks for reaching out. I love hearing this. :) There’s always someone faster. But the great thing about running is that we can improve individually and the sense of achievement is huge. You definitely get out what you put in. Good luck with your goals. And with turning 50 - age is just a number. :)

Thanks for a great comment. I think you’re right on volume. And some hard miles in there too. Your comment about cycling is good though. I do need to get some cross training in. Overdoing it is all too easy…!

Thank you!! And thanks for reaching out and following along. I appreciate all your comments!! :)

Thanks for commenting! Recovery runs being the super easy ones in zone 2 and easy runs being slightly harder but still not too much effort?

@@global-runner I guess 🙂

@@global-runner Yes that is what I found works for me. But ultimately you have to just listen to what your body tells you to do. Like you when you felt a nickel you took 1-2 days of. Or if you feel overtrained do the same. You will be rewarded in the end.

Thanks for your comment. I suspect you could have a gait analysis which would tell you, but I’ve never had that done. For me, it’s a feeling I get. Strong legs is probably a better way of describing it.

@@global-runner I know what you mean. There is no better feeling. The zone 2 training really has two purposes. 1) Getting you ready and supercompensated for your harder efforts 2) Getting extra miles/minutes on feet while building your aerobic engine and that fat burning energy system. And you need it to avoid burn out. You can learn to appreciate them if you see them as going for a walk just take new routes and explore new areas or get into a kind of meditative state and clear your mind 🙂

And hopefully not getting you injured! Bonus.

Very cool that you’ll be running in Montreal, or I should say Duncan running with you since it’s your hood! Hope things are well Ciaran

@@blainepenny7287 Ha! Thanks Blaine, all good in Montréal. Getting heat and humidity adapted each day! 😅 Looking forward to setting a marathon benchmark this fall, something to build upon over the coming years, hopefully I'll manage to get faster with age like you guys!! 🤯 Hope all is well in Calgary!

Looking forward to running with you mate!

I like comments like this!!!! :). I hope you’re right.

Thanks for your comment! I really appreciate it. And I’m glad you’re enjoying the videos! I was hoping for 10k pace in the k reps. The plan was to start out at marathon pace and build from there but I settled into a decent pace quite quickly and once I found the pace, the idea was just to stay there. I ran 33:06 for all 10 reps which is close enough to marathon pace for me! :)

Thank you!! Appreciate it. My watch adjusts it every now and then but it’s 177 I think. I’m not convinced the watch has the heart rate zones correct though…

Thanks for your comment! My tall friend is aiming for Berlin too so it’s good because we have similar timing in terms of marathon builds.

I agree with this 100%. Keeping things easy is sometimes the toughest thing to do though!

Thanks for your comment! The longer recovery runs definitely need to be done with a friend. Too much temptation to go faster otherwise!

I think you’re right. The recovery I felt I achieved was noticeable. And the fact my training readiness went up on my watch is a fact not to be ignored. There do tough to be disciplined on though!

Thanks for your comment! I might build in a bit more cross training next week as well. I think that’s important on the lower mileage weeks.

That’s an excellent point. It’s all about efficiency I guess. Friday (today!) is the rest day. I need it!! :)

Such a wonderful place! And a great place to run

Thanks for the comment! The rest day came the day after the 1k session. (Today!). So hopefully that mitigates things a little and lets me absorb some of that training…

How do you know what is perfect for another persons body. Only that person can feel that.

@@Nyelands I'm only offering my opinion. Looking from the outside.

@@shanegill5091 Sorry, that came out a little harsh. I apologize.

I like that a lot “no workout should steal from the next”. Thanks for your comment. I found it really insightful.

@@global-runnerI agree 100% and that’s what I use as my guage as well. I prefer 7 days a week of running but only if it doesn’t impact my speed, intervals or long runs

Thanks for your comment. You’re definitely right. They are tough to be disciplined on though! :)