Why I Do Speed Work for Ultras - 2022 Training Diaries Ep 5
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- Опубліковано 4 сер 2024
- Episode 5 of my Training Diaries is all about speed work as I address the question of why an ultra runner like me would bother training fast instead of just focusing on running long. I also talk about some of the nutrition products that I've begun experimenting with.
Use code JEFF15 for 15% off Näak products: ca.naakbar.com/?ref=88-ufy_UTsLt
0:00 - Introduction
0:22 - Recap of Last Week
3:15 - Naak Ultra Energy
5:33 - Audree's Update
6:55 - Speed Work for Ultra Runners
PREVIOUS EPISODES:
Here's How I Recover - Ep 4: • Here's How I Recover -...
How I Plan My Long Runs - Ep 3: • How I Plan My Long Run...
Kicking off my 2022 Season - Ep 2: • Let's Talk About Stren...
Kicking off my 2022 Season - Ep 1: • Kicking off my 2022 Se...
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#trailrunning #ultrarunning - Спорт
Use code JEFF15 for 15% off Näak products: ca.naakbar.com/?ref=88-ufy_UTsLt
Hopefully you give a try to their chocolate recovery powder with almond milk if you haven't already. It's like drinking chocolate milk! :D
It really is! I’ve also got the vanilla flavour which is plant-based that I’m looking forward to trying next.
Such a nice touch that you recognized your independent running shop
Hey, lång time fan from Sweden! I just wanted to thank you for doing this series, I’m training for TDS this summer and You really help me structure my training. You’re making a difference for at least one person across the globe. Please keep doing your thing, I’ll continue follow your steps🏃♂️
I've just moved to Vancouver from New Zealand and starting to get into trail running and hiking more. I really enjoy watching your videos and seeing what your week is like. I'm hoping to find a trail group soon so I can improve 🙂
See ya out there!
Hey. I am in New Zealand (Wellington) and am going to be moving to Vancouver come end of this year with my gf. Also hoping to be able to find a nice trail group. Maybe see you out there.
I’m really enjoying these training videos! Thank you ☺️
Thanks Jeff I really like the way you are bringing us your daily training
Jeff these diaries have been sooo wonderful thank you! I look forward to them every week. Keep it up, and happy running!
Thank you Jeff - that was the best, most coherent and simplest explanation for why ultra runners should do speed work that I've ever heard. Best wishes
Cheers for indirectly answering the pack question I had a couple of weeks ago! You're definitely helping me with my motivation as I peak in my training for the 100k! All the best Jeff
You really inspire a lot! Thank you very much for your videos
Tried the Spring Energy Gel. They are very tasty. I tried opening it while running and managed to squirt it up my nose and all over my sunglasses :) Will need to practice that one!
Wow thats quite a week. Especially that 5 hour long run. So interesting. Thank you for documenting and the helpful explanations.
Careful with Naak stuff! It's dangerously delicious!
This is a great series!
I appreciate you, thanks for this video.
Love the comment about speed work. I’m training for my first 100 mile race, and I’ve noticed how low my heart rate is on my longer runs, most likely due to my Tuesday intervals.
This is a great series. I’m learning a lot. Tools for improvement.
nice work Jeff
Would love to hear more about speed work and HR training. Just recently read DR. Phil Mafetones big book of endurance training would love to hear your take on that style of training for ultra running.
I agree. Speedwork is very important for us as ultra runners.
AwesomeSause and SpeedNut are my favorite Spring Energy flavors. Those Naak bars look good. I've also used Bonk Breaker Bars, which are very tasty and easy to eat (with decent carbs and a 4:1 ration of carbs to protein. They also make a 2:1 bar). Great video Jeff! Great feedback on Simulation vs Stimulation.
I am glad that I found this, I ran in a 20 mile trail race this past week and really struggled to keep the legs moving after mile 15. I trained on longer flatter runs with some hills, because the trail is very gradual in its elevation change, and I felt it best reflected the trail composition. I was good up until mile 15, but when the miles added up, I had nothing left as I struggled at the end. Reflecting on the training and race, I think I need to add more strengthening workouts. I like the simulation v stimulation idea and will incorporate that into my training. Thank you and I enjoy your videos.
Glad I could help!
I'm beyond fascinated!! Thanks so much for sharing. I think that you are a genius storyteller too. It's such a joy to dive into the experience with you and then apply this feeling of joy in my own runs and life!! Thanks again. May there is going to come an episode or two for channel members about how you go about creating these story lines and movie sequences!? Very curious for the heart rate content :-)
Thanks! A behind the scenes look at these videos is a great idea as well.
It's good to get your opinion on when to be doing speed work during training for an ultra. I've been confused by the conflicting general advice out there I've encountered, but your road marathon vs ultra distinction makes sense. A lot of sense! And it would be great to hear your ideas for what types of speed work to be doing for ultras. Because that gets confusing, too. Farlteks, ladders, intervals, progressions, hill repeats...can't do 'em all, all the time :/
Naak bars are great, I did try the waffles also but I think the bars will remain my go to.
Thanks for sharing your experience on this. I've just finished my first marathon after getting into running 2 years ago, and now I've simultaneously begun training for a sub20min 5k as well as begun ultra distance trail training, and I've found just as you've described, that the fatigue and muscle soreness from the weekly long runs combined with the two hard interval sessions makes it increasingly difficult to perform on the short interval stuff. I've heard people talking about macro periodisation before and I guess I have some thinking to do on what mine could better look like.
Good stuff Jeff thanks; i liked the simulation vs stimulation. I am applying this too this season albeit at a different scale; cant fit in a 50k yet in training so i have to sign up for races of this distance so that my better half accepts It better haha doing the Mont Blanc Marathon and a few others before the SwissAlps100.
I highly recommend trying the NAAK bars.
Loving this series, I'm following along as my training ramps up for my very first marathon in May. One of the things that stresses me the most is planning my long run each week. Do you map out where you want to run in advance? I want to run my first ultra next year but the thought of having to map out a 5-hour run just makes me want to quit before I even start!
Another great video! I'd be very interested in knowing if you do threshold tests during your season to get your zone for your heart rate based training. And if so, how do you perform those test (methodologically speaking)
hello brother how are you, it's amazing, I really like this video, keep it up and good luck
Great stuff.
For your HR training video, can you talk about what zones you use, or specifically what calculations you use?
There is obviously more than one way to calculate zones, as seen by say Garmin and Strava defaulting to different ones. In and of itself, knowing this would imo help follow along with your workout routine - and may well help build a training schedule for others.
Out of interest, you ever experimented with the MAF approach? I guess that's what you eluded to for the classic marathon advice, but was still interested.
I'd really appreciate a video where you discuss heart rate and cadence training. Ive recently started focusing on keeping my heart rate down, but that has resulted in my cadence also dropping well below where I think it should be. What is the optimal balance for difference levels of experience.
Your cadence should never really drop more than 10 below what it is when you’re running marathon pace. I’m 6’4”, but my marathon cadence is still 180, and you won’t find my cadence ever lower than 170 even on an easy day unless there was some hiking involved.
Higher cadence = lower impact running. Even though you’re running easy, you should get used to high cadence running, even if it’s hard at first.
@@paddywiggle Thanks! I understand the benefit of higher cadence, for reducing impact, but also the benefit of training in a low heart rate zone for recovery and maximizing training volume throughout the week. My issue is that if I focus on turing over my legs at 180 spm my heart rate will creep up and soon I'll be above my MAF heart rate, regardless of pace.
If I can't maintain both 180 spm and 145 bpm for more than the first couple kilometers, which is better to target. At least until my endurence improves and I can do both.
Very useful explanation of how speed work raises your speed at the higher level, thus also raising your speed at 60% as well. Question: how do you calculate your zones? And do you run your tempos at the top of Zone 3 or in the middle? Thanks, Nadine
You mentioned Zone 3 but I'll be interested in how you set your zones and % of what, max, HRR, Threshold? Thanks
Great content Jeff. Do you "feel faster" or use any benchmarks to assess your gained fitness after 1-2 blocks of speed work? For instance, 10km TT, VK, favourite trail route, short trail race? I sometimes find it hard to maintain structure over 4-6 months without little wins or goals along the way. Best wishes and good luck.
Hi! Nice video series!
Can you explain your cardio zones?
I see on strava for your easy run you use a big zone 0-172bpm.
Great vid as always Jeff ! Regarding HR-based training, I would be really interested in a video about how to determine your own HR values delimiting each of the 5 usual HR zones. Any specific tests or methods you use ?
Cheers
Hey Léo, just wanted to make sure you saw my episode on heart-rate based training: ua-cam.com/video/LQOStNdtofA/v-deo.html
@@JeffPelletierHi Jeff, watched it yesterday, very insightful ! Thanks for the great content. I think I'm going to focus less on the numbers and more on the perceived effort 👍
Thanks for the videos!! Any advice for how to approach niggles/mild injuries during increases in training volume? When do you 'run through', and when do you back right off?
Oh that’s a tough question but I’ll try to work that into a future episode. Unfortunately, it’s inevitably something I’ll encounter at some point this season.
Hey Jeff. I've recently moved to BC from MTL, and I'm really enjoying all the trail running.
I have a question for you about heart rate training: How important is "the slow run" or the zone 2 run? I dont enjoy them, and I find them really hard to accomplish ... Most of my runs are zone 4 or 3. My bpm shoots up like a flair, it seems.
I started running the winter of 2020, after years of riding a fixed gear track bike in town, and enjoying endurance rides on the weekends.. perhaps i'm my heart is used to pushing hard, and riding at a high cadence??? Should i be starting over my conditioning (like with the Maffetone technique) Or should i just keep doing what feels naturel?
I've signed up for a few races this summer, and would like to get a better grasp on this before summer rolls around.
Thanks for all the great insights and videos :)
Here’s another question, do you have some specific cardio exercises or does that come from more running?
I feel like i’m limited by my pulse and breathing rather than my legs, especially uphill.
The current season in Vancouver seems nice, giving both green forests and meters of snow or is Whistler far away? Do you do any stretching or mobility training during the week?
Whistler Village is at about 700 above sea level, so there’s still a fair bit of snow on the trails there. None left here down in Vancouver on the ocean though.
I try to do a little stretching and foam rolling everyday. We even brought some tools with us to Whistler to use in the hotel.
Dear Jeff, thanks for the great videos, I have a question:
Why don't you train with poles for UTMB as it is crucial for this type of race? Maybe I missed this video, thank you:)
I have another race first here in a couple of weeks which is quite flat. As soon as that is done, I’ll begin using poles as I switch focus to UTMB.
@@JeffPelletier I understand , make so much sense, I have been following most of your videos and I think your strength training will pay of for UTMB training with your poles. It will be great:))
I would really like to know about Heart rate Zone training. I find it confusing, as I will go out for an easy run and then look down at my watch to see that I am at max heart rate. I wondered if the max heart rate zone calculation from google it's that accurate. As a middle aged athlete i find my max heart rate not that bad/uncomfortable. I am just all around confused by heart rate zone training. Looking forward to the video :D
Hey Andrew, just wanted to follow-up to make sure you'd seen my answer in Episode 7: ua-cam.com/video/LQOStNdtofA/v-deo.html
Thanks for the great question!
Looked like the pack was bouncing a fair bit. What do you do to prevent chafing when running with a 10, 15, 20lb pack for stage race / fastpacking? Also that looks like your old one. Prefer it to the newer XA 25 one?
This one does tend to move a lot, but it’s very comfortable. It’s a little smaller than the XA25 so I prefer it for a smaller/lighter load like the one I was carrying.
To prevent chafing, I always put KT tape for multi-day runs along my lower back and over my shoulders: geni.us/b36K
Hey Jeff! other than the Distance Runwear, what other physical running stores in Vancouver do you recommend? Planning to ask my friend there to buy me some stuff since I live here in the Philippines.
Sorry for the delayed response! We have quite a few great run stores in the area, depending on where your friend lives. Vancouver Running Company is one in particular that offers online ordering, in case that’s more convenient.
@@JeffPelletier I see. Thanks a lot Jeff!
Was that the Salomon pulsar you used for the 50k if so how did they feel for that distance ?
It was the Pulsar. I’m absolutely loving them, even for that distance. A caveat here though, I often run in shoes for longer than the distance they’re intended for because I love a light and fast shoe. For example, I’ve run all my 100 and 200 milers in a pair of Sense Pros.
Круто
Is Stanley park seawall open now?
The parks website says it's not open, I guess you went around partway and then back?
Officially, it’s not open no 🙃