So relevant man. I literally was feeling all this, this morning and I had to do the same thing. Take a moment to just ensure I know that ok, i am tired, I am not here to go push, but to get a workout done which is going to be "productive" and yet sensible with me being tired. Great video mate. Thank you! So good for the marathon plan.
Great advice! I finally learned this after years of always just trying to beat yesterday’s time and never fully recovering. Game changer. I would like to see a video of how long it takes to adapt to different stimulus. I have read 10 days to see the benefits to hard workouts but I am sure this is different for different types of training? Thoughts?
Great discussion! It's easy to overlook, but sleep/nutrition/rest are as much a part of running as the training itself. 👍 I'd like to hear more in depth about your thoughts on these topics. How much sleep should we be getting? Do you have any tips to sleep better as a runner? What sort of foods do you gravitate towards to recover best?
Awesome video! A great reminder. I’ve been trying to balance training/manual labor job/ and recovery. It’s been tough but when I’m not doing the first two, I’m trying to do the third whether it be sleeping, eating, massage, stretching, etc. I liked the visual. Simple but effective! Not sure if you’ve made a video about it, but curious to active recovery methods (maybe just ones you use or in general) and how they help physiologically to speed up recovery. Thank you for the video!
Look forward to your workout footage. Your shared some tips with Kofuzi on glutes activation earlier. Would be fun to see Kofuzi reciprocate and share tips on filming with a GoPro
thank you for that drawing. I read in one of the marathon books (maybe pfitz) that gains take two weeks to realize. In other words, your hard workout today will fully be reflected in your fitness two weeks later. This principle also helps one to appreciate that any speedwork or hard workouts aren't really recommended within two weeks of a race if the goal is to make more gains. One can do a bit of speedwork to keep muscle memory of high turnover. So is it safe to assume that the downward slope of your drawing takes about two weeks time?
No...here is where my drawing failed, and others have pointed it out as well. I will probably do a revision of this drawing very soon as I see how it could be very confusing.
Interesting stuff re the baseline and how the body absorbs training after the actual session. It makes sense. I run very early in the morning, usually out the door by 5:30am, and then I work a corporate job the rest of the day so I'm usually sitting or standing at my desk for at least 8 hours. While the job can be stressful at times it's more of a mental stress than physical strain on the body so it gives my body time to recover at least. I have noticed that I do feel a little more tired than usual when we have really busy weekends and I don't get a chance to properly rest during the day once I've been for a run. MAF Training has helped me recover much quicker from my runs and has allowed me to drastically increase both my running volume and frequency from 4 days a week to running every day with a rest day once every two or three weeks. Prior to starting MAF I was constantly drained from running even though my mileage was less than half of what it is today. I'm still not sure I know when to cut back though. I haven't experienced any symptoms of overtraining like not being able to get out of bed and thankfully I've been injury free since starting with MAF but I am conscious of the fact that training = work + recovery. I take a day off every now and then and if I feel drained during a workout I just it short. Sleep is absolutely crucial. I do my best to get at least 7 hours a night and sometimes more if I need it. Last night was the first time in a while where I slept through the night without waking up once and it showed in my run this morning. Just felt so good. Everything is worse when I don't get a good night's sleep - running, work, mood, everything.
So here is the thing about mental stress. The brain has a hard time distinguishing between physical, mental, emotional, financial, relational stress. Therefore, the other types of stress can absolutely affect you as well. As far as MAF is concerned. Because of the decreased intensity, the drop below baseline is not as significant. Therefore the recovery time is significantly reduced. But the consistency over time allows for constant improvement! I really love MAF because of its simplicity!
I like to add that even with low stress MAF training, our body are still being constantly in a stressed state if we dont give it enough rest. Injuries is still a possibility. The biggest mystery is how much rest is correct.. I just wish recovery is something where there is numbers that we can refer to.
@@Emasmim Yes, agreed. While MAF drastically reduces the chance of injury it doesn't eliminate the risk altogether. Someone just starting out with MAF and used to running 30km a week would probably get injured if they suddenly tried to up their mileage to 80km a week. Having a recovery number would be great but there are some tools available online that can help you keep track of fatigue from training. The Elevate plugin for Strava is pretty good and I use it to keep an eye on my level of fatigue. While the numbers should be taken with a grain of salt they are a useful guide. It goes without saying that how you feel should take priority over number from any system. If you feel exhausted but the numbers say otherwise the numbers are probably wrong. The best data I've found to date is from crplots.com. Again, this analyses data from Strava but I think it's much more accurate than Elevate. It gives a whole bunch of great metrics such as average pace over a period of time, HR efficiency and has excellent data on training intensity. Def worthwhile checking out if you don't know it already.
This is a great topic and one that tends to get overlooked, especially for master's runner's. Sometimes I just need a couple days to recover from a hard workout session before my body is ready to go again. To Greg's point in the comments, I think there is a distinction between making gains and recovery. Justin please correct me if this statement is false. When we are recovering we are allowing our body to repair itself and get reenergized and ready to go for the next workout session. But to see the actual gains from the workout session, it takes the body approximately 3 weeks to adapt to the new metabolic and physical changes in our body, and that's when we see the gains of our hard work. Our baseline then moves up to the next level and thus the cycle continues.
So relevant man. I literally was feeling all this, this morning and I had to do the same thing. Take a moment to just ensure I know that ok, i am tired, I am not here to go push, but to get a workout done which is going to be "productive" and yet sensible with me being tired.
Great video mate. Thank you! So good for the marathon plan.
Yeah, people need to be honest and check in with themselves before a run. Could save them from unnecessary injury, illness, or burnout.
Average Running PT that’s it man! Some great value here! Once again. Well done. Thanks for sharing!
Great advice! I finally learned this after years of always just trying to beat yesterday’s time and never fully recovering. Game changer. I would like to see a video of how long it takes to adapt to different stimulus. I have read 10 days to see the benefits to hard workouts but I am sure this is different for different types of training? Thoughts?
I have heard this as well. I have heard up to 2 weeks. I will do some digging and see if I can come up with the answer.
Great discussion! It's easy to overlook, but sleep/nutrition/rest are as much a part of running as the training itself. 👍
I'd like to hear more in depth about your thoughts on these topics. How much sleep should we be getting? Do you have any tips to sleep better as a runner? What sort of foods do you gravitate towards to recover best?
All great topics. Probably 3 separate videos right there.
Awesome video! A great reminder. I’ve been trying to balance training/manual labor job/ and recovery. It’s been tough but when I’m not doing the first two, I’m trying to do the third whether it be sleeping, eating, massage, stretching, etc.
I liked the visual. Simple but effective! Not sure if you’ve made a video about it, but curious to active recovery methods (maybe just ones you use or in general) and how they help physiologically to speed up recovery.
Thank you for the video!
An active recovery video is a good idea. I think I will have to do that!
@@AverageRunningPT Awesome! Looking forward to it whenever it arrives!
Look forward to your workout footage. Your shared some tips with Kofuzi on glutes activation earlier. Would be fun to see Kofuzi reciprocate and share tips on filming with a GoPro
I think he has already done this:
ua-cam.com/video/7CEkZiX-2x8/v-deo.html
But thank you! I look forward to sharing the footage.
thank you for that drawing. I read in one of the marathon books (maybe pfitz) that gains take two weeks to realize. In other words, your hard workout today will fully be reflected in your fitness two weeks later. This principle also helps one to appreciate that any speedwork or hard workouts aren't really recommended within two weeks of a race if the goal is to make more gains. One can do a bit of speedwork to keep muscle memory of high turnover. So is it safe to assume that the downward slope of your drawing takes about two weeks time?
No...here is where my drawing failed, and others have pointed it out as well. I will probably do a revision of this drawing very soon as I see how it could be very confusing.
Interesting stuff re the baseline and how the body absorbs training after the actual session. It makes sense. I run very early in the morning, usually out the door by 5:30am, and then I work a corporate job the rest of the day so I'm usually sitting or standing at my desk for at least 8 hours. While the job can be stressful at times it's more of a mental stress than physical strain on the body so it gives my body time to recover at least. I have noticed that I do feel a little more tired than usual when we have really busy weekends and I don't get a chance to properly rest during the day once I've been for a run.
MAF Training has helped me recover much quicker from my runs and has allowed me to drastically increase both my running volume and frequency from 4 days a week to running every day with a rest day once every two or three weeks. Prior to starting MAF I was constantly drained from running even though my mileage was less than half of what it is today. I'm still not sure I know when to cut back though. I haven't experienced any symptoms of overtraining like not being able to get out of bed and thankfully I've been injury free since starting with MAF but I am conscious of the fact that training = work + recovery. I take a day off every now and then and if I feel drained during a workout I just it short.
Sleep is absolutely crucial. I do my best to get at least 7 hours a night and sometimes more if I need it. Last night was the first time in a while where I slept through the night without waking up once and it showed in my run this morning. Just felt so good. Everything is worse when I don't get a good night's sleep - running, work, mood, everything.
So here is the thing about mental stress. The brain has a hard time distinguishing between physical, mental, emotional, financial, relational stress. Therefore, the other types of stress can absolutely affect you as well.
As far as MAF is concerned. Because of the decreased intensity, the drop below baseline is not as significant. Therefore the recovery time is significantly reduced. But the consistency over time allows for constant improvement! I really love MAF because of its simplicity!
I like to add that even with low stress MAF training, our body are still being constantly in a stressed state if we dont give it enough rest. Injuries is still a possibility. The biggest mystery is how much rest is correct.. I just wish recovery is something where there is numbers that we can refer to.
@@Emasmim Yes, agreed. While MAF drastically reduces the chance of injury it doesn't eliminate the risk altogether. Someone just starting out with MAF and used to running 30km a week would probably get injured if they suddenly tried to up their mileage to 80km a week. Having a recovery number would be great but there are some tools available online that can help you keep track of fatigue from training. The Elevate plugin for Strava is pretty good and I use it to keep an eye on my level of fatigue. While the numbers should be taken with a grain of salt they are a useful guide. It goes without saying that how you feel should take priority over number from any system. If you feel exhausted but the numbers say otherwise the numbers are probably wrong. The best data I've found to date is from crplots.com. Again, this analyses data from Strava but I think it's much more accurate than Elevate. It gives a whole bunch of great metrics such as average pace over a period of time, HR efficiency and has excellent data on training intensity. Def worthwhile checking out if you don't know it already.
This is a great topic and one that tends to get overlooked, especially for master's runner's. Sometimes I just need a couple days to recover from a hard workout session before my body is ready to go again. To Greg's point in the comments, I think there is a distinction between making gains and recovery. Justin please correct me if this statement is false. When we are recovering we are allowing our body to repair itself and get reenergized and ready to go for the next workout session. But to see the actual gains from the workout session, it takes the body approximately 3 weeks to adapt to the new metabolic and physical changes in our body, and that's when we see the gains of our hard work. Our baseline then moves up to the next level and thus the cycle continues.
I would agree with your assessment here Hector.
I binge slept for 3 days and my God… running after that never felt easier 💀
Sleep is crazy. It was like I had a new set of lungs
When I don’t get good sleep my run suffers.
Recovery: Sleep/rest and nutrition...
YES! Nutrition is an area I am less versed in and need to learn more about.
@@AverageRunningPT eating more whole foods and avoiding processed food...and of course there are cheat days :)
Maurice Carlo Ceniza I just cheat too often! 😆
@@AverageRunningPT yeah that's reallity hahaha sometimes we eat cheat foods more haha