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Yes! Those are some excellent additions. Should have thought about the caffeine one for sure! 😅

Guhan, thank you for the kind words. I will try to make more videos about these topics 😄

Very kind of you! Do you have any short term running goals?

Try em! 😅

Nice, did you get the same message across? I would watch it but I wouldn’t understand one word of Swedish 😅

Pretty much the same. From the danish study. Try subtitle. I also did the workout 🙈🏃🏃

@CoachChristianHofors hood many times did you do em? 😅

2*5 3 minutes rest between the sets of five.

Nice! Let me know how it went 😁

Nick, could you explain why? I don’t see see the reason why you couldn’t do without supplements?

Doable with supplements, I brought down my timing from 6 min to mid 4 min per k within 6 months. And I only did double threshold sparingly. ​@@matsholvoet

I haven’t read anything about height playing a factor in the effect of the carbon shoes so I have no idea how much that could possibly play a role. But I’m very glad to hear they had a big effect on your running times 😊

@@matsholvoet According to my previous research, the running economy (measured in Vo2 max on the treadmill) improves by an average of 3% with Nike Carbon shoes and the better the user's running economy, the less help the shoe provides (1-2%).

They are altra escalante racer. A barefoot running shoe

I know it was brutal 😆 but still the summit was very worth it!

@@matsholvoet absolutely. And the downhill was also awesome.

Thank you 🙏😊

Thank you for your kind feedback. Are you currently training for a running event?

Had to translate this via google translate 😅 but no Portugese roots for me. I live in Belgium and speak Dutch as a native language 😊

Oh god 😅😅 zwift would be my recommendation then 😂

When are you going cycling in Tenerife? 😁

Yes, unless you have continuous injuries due to your running technique, keep the technique you have. You can strengthen aspects of your running with exercises off course 😄

Yes it can certainly worsen fast but normally after a good build up with exercises and a jump test beforehand than you should be good to go. You only know if you can run again if you try it. Or how do you get back to running?

I think the coopers formula and MAF will not apply to you then. There is a high correlation between your aerobic threshold and being able to talk still. You should be able to hold a conversation comfortably without gasping for air. You can then see what heart rate correlates to that pace. This is a good indicator that you're in the right zone. Be Patient and Consistent: Adapting to Zone 2 training takes time, especially if you're used to running at higher intensities. If you want to be certain you can do a fitness test where they measure lactate. Then you will know for sure. In the beginning it would be normal that if your running in zone 2 (just below aerobic threshold) it feels slow and too easy. Over time that will increase too. If your max heart rate is 163 then 137 for the end range of zone 2 sound very plausible. The different zones are very random since all manufacturers use different ways to measure them. With most watches it is based on your maximum heart rate or theoretical maximum heart rate where they take 50 - 60% for zone 1, 60 - 70% for zone 2 and so on for a 5 zone model. I hope this clears up some things for you 😊

@@matsholvoet Thank you for replying. It did until you mentioned zone 2 at 70% which would be just 114bpm!!!! I'm sure even MAF says 180-age +10 for older runners which would put me at 130. Is 80% the anerobic threshold? 80% of 163 = 130. Is under the anerobic threshold not in zone 2??? Sorry but I am so confused by all this.. and I'm good at maths!!!!

@Cloppa2000 you have 2 thresholds. Aerobic threshold (fat threshold) and anaerobic threshold (lactate threshold) Under aerobic threshold is zone 2. But your anaerobic threshold will be somewhere in zone 4 normally (85-90% of max heart rate) Using your maximum heart rate or karvonen to calculate these zones can sometimes work if your heart rate follows the average heart rates but sometimes it can be way off. The talking method would be a better guess to your correct aerobic threshold and thus also zone 2

@@matsholvoet Thanks.. I'll keep working at it.

Connor, those are some widespread issues you have concerning the foot. I’ll try to help but it’s not easy to fully assess this from a distance. Do you only have pain on the posterior side of the ankle? Because the EDL muscle would give you pain on the anterior side of the foot I reckon. First I would assess the range of motion of the foot and ankle and see if there are issues there. Works on those issues if needed. Than try to find specific movements that induce pain (differentiate between different movements and muscles/tendons) See what those movements are and find exercises that will target those movements or muscles that provoke pain or other symptoms. Depending on the reactivity of the foot you have to either first deload the foot and then train accordingly or start loading the foot immediately if possible. If the pain persists than something structural may cause some friction (especially around the tibial plafond this would be possible. You have to have medical imaging to find this out. I know it’s not a very specific answer to your problem but I hope it helps or gives you some direction to look into 🤞

Yes a common differential diagnosis to Achilles problems problems are tibialis posterior or flexor hallicus longus problems. You are right to question whether it is the Achilles but most of the time it is. I hope you will find a solution for your injuries and get back to running pain free 😊

Fantastic! 😁 keep up those runs and strength training 💪

Super! Let me know how they went 😄

Fantastic 😁😁 maybe I’ll see you there then. Do you have a goal time?

@@matsholvoet my time goal is 1:30 or if possible 1:20. What about you?

@@tenzinlhoden 1h20 would be 5min/km or 12 km/h so then you know exactly what pace to train and run at during the race 😊 I ran 1h06 last year and would like to run faster this year. If possible under 1h but that will take a lot of training to get there

OMG yes sleeping is the best 😴🤤 and essential for recovery 💪

Yes it doesn’t come easy but with fitness nothing is 😅

Thank you very much for your kind comment. I hope you will gain a lot of information from the videos 😊😊

Thank you for your kind reaction. Are you currently training for an event or race? 😊

@@matsholvoet i training m.a.f now.

@@azlantornado86 do you mean the training principle maf (maximum aerobic function) or is this some race I don’t know? 😅

@@matsholvoet yes maf maximum aerobic function.. i'm beginner.

@@azlantornado86 Fantastc and sensible way to start your running journey 😄 best of luck!

Dat had eigenlijk wel een goed idee geweest 🤔😅