Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]
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- Опубліковано 3 бер 2021
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This video is all about aerobic training, its importance, and the mistakes I made early on in my training and coaching career. If you've read the Elements E-book, or The Big Book of Endurance Training and Racing you'll know ALL about this, but if you haven't you're missing out on some seriously good times and easy days in the high mountains. I hope this helps. I'm sure it will if you put the work in.
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I am 55. I have started running i was 20. I have never stopped since. Ran several marathons. But i quit.
I am running 5 hours a week. I have never had any injury. My knees my ankles my hips are just great.
Only one advise. Running shall be a pleasure. Pleasure to be out, In the wind, under the sun or the rain. Just enjoy being alive and breathing fresh air.
Beautiful words. We all shoud be aware of this thing... THX
You’re lucky to have inherited good inline joints.
My knees are bad because my hips, knees & ankles don’t genetically line up straight.
I never ran, and never started running. Did island peak two years ago.
@@realaussiemale567 Sorry to hear that! Have you ever been to a physio-therapist? It's really frustrating.. my husband has the same and he's limited in walking long distances and/or up-/downhill.. I on the other hand, I am super fit - love long and strenuous uphill hikes.. So he's either not coming along or we have to do "baby-hikes"...
Yess that's the true answer 🙌
I’m so glad that science agrees with how my body feels. Slow long runs in Nairobi at dawn are so therapeutic and as a result, I can run six days a week and not get burnt out. My target at times is to be slow enough not to frighten the scavenging crows and hadada ibis. Blissful 😇
that sounds like an amazing time/place to run :)
I never say I'm running, I'm out looking for animals to pet. In the rockies. I hate those apps like strava, sometimes I just stop to hug random cats. I don't even know what my pace is. A good cat petting pace.
Just going out to chase some butterflies.
That’s a great mindset when you’re doing it for you. I run less fun trail runs and more competitive track races so I use apps like strava and Garmin to make sure I’m training at the paces and speeds that I need to in order to do well in my races and it payed off. I placed 3rd in a 1600 yesterday with a huge PR and it was really difficult but I trained for it and it worked out. Running and similar things are different for everyone. Even if you do want to win races, many races (like the western states endurance race) are won at 9:00/mi (5:35/km)! Personally, I have the most fun running with my friends so I do my fast speed days and my slow recovery days with friends whenever I can. If you have fun just enjoying your surroundings and taking it easy- that’s awesome too!
Ive started hiking training. 5 days a week i walk in the morning, on breaks, and after work. Thats 2-4 miles a day. Just teaching my body to get use to move. On the weekends I do one hard day slowly increasing my max mileage. Last week I did 6.3 miles in one day. This weekend is 6.5. The day after is a rest day. It works for me.
That sounds like a good plan.
Aerobic base building doesn't have to suck. Audiobooks on trails, chug along at a low-ish heart rate (aka "I could run at this pace forever"). It's absolute heaven. It feels like a treat, not a chore.
I’m 55, an avid weekend day hiker, lift with a trainer during the week. I’m healthy and in great shape.
I’m going to be doing Rim 2 Rim at the Grand Canyon in May of 2023 and I know I have to train differently so as not to blow my knees out ( replaced ACL in R knee ).
You were automatically my go-to for solid information on training and stretching and I’m not disappointed!
Very good points. The key takeaway is that everyone is different, and you need to pay attention to your own body.
I also think that diet is the most important foundation of any fitness program. After leaving Microsoft 10 years ago, I changed my diet to cutout the junk and focus on fruits, vegetables, and lean proteins. Over the following year, I lost 30 lbs, and ran my first 50k ultra.
A lot of other friends have had similar experiences. A friend of mine gave up alcohol and lost 20 lbs in 2 months! Diet is everything.
Well said. At 61, Maffetone taught me that real aerobic fitness comes from being able to do it again without being injured! It's a lot more engaging and fun.
Yeah when you're in the mountains, you want to be fit enough for a LONG detour. Had to do that recently and it was scary, because some in our group weren't used to excerting themselves for long.
Undoubtedly the best video I've seen for aerobic training. The principles are so simple and so basic that, without having experienced them, they could be easily dismissed as too basic and not challenging enough to provide significant gains. Don't be dissuaded; you will start WAY slower than you think you should, but stick with it. You will recover faster, your injury risk will plummet and you will find that your body will be a able to move farther and faster at the lower heart rate. An extra added benefit; you will gradually train your body to rely more heavily on its fat stores for fuel than on its limited stores of carbohydrate, which will enable you to go longer with less fatigue.
Combine these principles with a sensible strength training program and you will be amazed at what your body is capable of. I've done multiple Ironmans as well as marathons, trail runs and long distance hikes using these principles and there's no question in my mind that, especially for non-elite athletes, this is the way to go. Many thanks, Chase, for this great video!
What is real is to stop talking and find every excuse not to do.Excellent video tx for sharing
Clear message and so true. Highly recommended and clearly one of my favourite UA-cam videos! Thank you!
Such a great video. I really appreciate the clear, strong messaging.
"Nothing of any real value can ever be taught." Wow, this is a thought!
yes, sounds bold, but is wrong, for at least 2 reasons. First, since value is social concept, higher value is achieved when interchange happens. true understanding of anything regarding the topic and the value, arises only if you can teach it. Second, without teaching there is no cultural progress, which is the ultimate value. Now it becomes clear that value, experience, teaching and getting taught are not only deeply related, they are co-dependent. You can not get\develop\have them separately
@@monnoo8221 "value is a social concept" My society teaches that this is not true, so if value is a social concept then value is not a social concept. If your society & culture believes that this is true, then good on you, but your society / culture has no relevance to me. Keep your deeply related co-dependencies.
@@robertcrompton2733 your society teaches you that it is true, so it is true... no, jokes aside: "value" does not mean that it is "positive" for everyone, or even anyone. it simply refers to the fact, that you are living in a society, how good or bad or evil it may be. If there would a general agreement to kill every 1371th person who offends you, then that would be a value. As well.
@@monnoo8221 Your observations are sophomoric. You need to think for yourself rather than repeating what somebody teaches you.
Some things cannot be taught: clearly no one teaches babies to walk, but they learn to walk nonetheless
Values: if values are merely social constructs, why do we have values at all? What value is there in values. If there is any reason for values, then clearly there is a value beyond social constructs. If there is no reason for values, then why do they exist? If they exist at all, there is a reason.
1. you are mixing things up. when talking abut values the example of walking is inappropriate. And yet, recently it was found, that thee is strong cultural influence how the gait matures. Also there are some experiments by nature, showing that learning to walk is influenced culturally.
2. Your argument basically fails because it is equivalent to the claim f the possibility of private language. Check this out, the philosopher is Ludwig Wittgenstein, perhaps you will learn a bit, ...yet i doubt that this will happen, as orthodox solipsists can not learn beyond basic bodily functions
As usual, very informative video! Love your work💪⛰
Some seriously great nuggets in there! Brilliant
Great points! I always catch myself going too hard during easy aerobic sessions, it's not always supposed to be hard!
I loved listening to your video. Some of your words even got me a bit emotional because of the loving undertone and you really gave a reality check. Thank you for this! I just got into training more before going on long hikes and loving the journey so far...
Thanks, Chase. Super helpful and informative as always.
What a fantastic video. As a long time hiker/ climber, I transitioned to ultra running last year- doing what I was already doing, but faster and with a lighter pack. Trying to build my cardio system has been more difficult than I expected, mostly due to ego, but this video was full of great info to help!
That was some rock solid advice. I've had so many injuries from not being able to cut down on the ego and train slowly
Mind = blown! Such helpful information. Thanks Chase!
Absolutely awesome advice ..I 'know ' this but still fall down the rabbit hole of not carrying on with it long term and ramping either volume or speed up. Then an injury follows..always.
Thanks for the reminder x
Brilliant advice! You're an inspiration man
I’ve always found the key to training and prepping for big projects is conditioning. Having that base and consistency helps your endurance, and most importantly, prevents injury. I typically average 20-25 miles on a hike and I can honestly say I would have never reached that without the months of hiking I did prior
Great Video, Great message. Thanks for this.
I didn't understand much of what you said, but I can read. Always enjoy listening to you trying to help me.
Amazing advice 46 years of age and only just learned this for myself! Save years and take this on board now
Great video and channel Chase. The most gains I ever made when it came to hiking speed and how I felt overall during a hike/camping trip came from when I would do long, slow hours of cardio almost every day of the week. I'd average maybe only 2 hours of walking/jogging a day and the overall improvement to my healthy was ridiculous.
I used to be one of those who do too much, too fast, and end up discouraged and injured. Your programme is a great lesson in pacing (and humility!). Also, I have spent the last 35 years with a nagging back injury, and the single one thing that helped was doing your Daily Move. I'm on day 12, and it's already made a difference. I think it's the hip mobility that's helping the most. Thank you so much for everything you do!
I am an athlete, i coach athletes and I could not agree more! Love it
Very informative Chase. I'll definitely be diving into that book.
Very agreeable video. I concur that the phrase "fitness" is an ethereal concept and that health and wellbeing + repetitive consistant practice are synergy that creates the ability.
Thankyou for this...you've echod my heart cardiologist. Im in rehabilitation phase and suffering from dizziness,etc when out walking...he simply said if you can't hold a conversation you're doing to much. All my life ive trained hard at sports, and now I've got to train slowly and it's frustrating, boring and long but to stand any chance of getting back to a normal life, physical work, sport and health i have to change. I've just accepted that change laying in bed...I'll approach this differently now....thanks again for helping my recovery 🙏
That's a very good mindset and i think that the satisfaction you get of being able to run for such distances makes you keep going and enjoy it even more
That was a great video, thank you!
Excellent advice. Thank you!
Great tips to remember Chase
you are so frankly about what u message ! Thank u !
I'm glad you posted this. On the topic of injuries, I was just told yesterday that I have costochondritis. At age 20, this is my first ever 'injury' and it has me reevaluating the way I train. I guess I'll give my upper body a break for the next month and just focus on legs.
Great advice!! Thank you
Mobility, putting in the daily, weekly. Focus zone training, Zone 1-2 . Recovery days , I raced bikes when i was close 30. Looking back I overtrained.
Walking fast with heart monitor was start. I did my homework .
Good,good vid,simple. Well explained
For me hiking turned out to be the exact exercise I needed to get in shape when I was younger. And it was the hiking itself, it wasn't anything else. I did some other stuff too (mostly martial arts) which was great for endurance training... but what really got me into shape was doing the same hike near my house over and over and over until I started expanding further and further into that park, and was able to run up hills I could barely hike up before.
It's been a while since I've done any real hiking, and I really just need to bite the bullet and do it now that quarantine is loosening and vaccines are available. Like you're saying about "heart rate zones," throw out all those armchair theories about how to hike and just hike. "Nothing of any real value can be taught." Amen. Learn by doing, especially when it comes to physical endeavors like hiking.
It’s sad how many people have difficulty just moving their body from
Here to there.
Thanks for this, I believe I learned something.
Great video. Learned something new 👍🏻👍🏻🇳🇴
Nice! Thanks for sharing
Thank you for bringing up progressing with out adding stress. That is the one thing I struggle with is stress when adding any workout. I progress and build in endurance very quickly but to a fault that it can add LOTS of stress abd I end up quitting.
finally understanding the importance of going slow to go fast... 2 years after you posted this. I didn't have an issue with hiking because I must have had a good hiking aerobic base, but as soon as I started mountain biking last year I started burning out FAST. I was pushing into zones 4-5 way too much and not realizing I needed a biking aerobic base. But it's really difficult to stay at zone 2 in the mountains here with biking, so I'm not sure what to do...
Just found you today. I always think about all the cool outdoor things I want to do, but I'm also not fit. scratch that. healthy.
I need to work on me a little more instead of just buying cool stuff to be ready to go outside without training first.
I definitely appreciate hearing that is not all about catching that Max heart rate or zippy treadmill time, but just to go for the longer endurance times, and be consistent with it. I think I'm going to learn a lot from your channel.
Thanks.
Thank you for these tips very good video and well explained, all of this is very true
Hi Chase good video congratulations 😀
Awesome insights. Thanks
Exactly, when I train for Mt Whitney Ca 2019, I did my research. I hiked long distance with high altitude with my club or solo, stair training, long walks as well as backpacking training. Summit Mt Whitney 2019 👍 with my hiking friends. All my training paid off.
Man, great content that needs more visibility! Really appreciate your approach….
Love your second point, so true and so valuable.
Actually, scratch that, I love all your points. Awesome video!
Great Info 💪
Good advice mate. I had to learn it the hard way and it left scars😕.
Great tips that both match to and inspire my intermediate experience level (couple of half marathons)
Thanks for the book recommendation - definitely want to add that to my running library!!
Not that I am an expert, but I do have 40 years of making mistakes. :) I now do something very much aligned with these ideas. I have no genetic gifts, born weak and slow. Using these ideas I can grind out a 20 hour push above 20,000 ft, no problem, day after a push to get to high camp. I used a more HIT-centric approach for a while back about age 50 and had slipped so a 10 mile 4,000 ft gain day at low altitude was a very full day; thought it was just age until I revamped my training along these lines. After 9 months of using these ideas did a 22 mile, 9,000 vertical foot day to celebrate turning 60 smiling the whole time, very moderate day, and a few months later a 1,000 ft WI5 ice climb. This works.
I would say you do not need a heart monitor. Out on the trail, just slow enough to put your hand on your throat to feel your pulse. Count for 15 seconds and multiply by 4. Easiest to count to 25 (x4 = 100), and then start again, x4 and add. So say you count to 25, then count to 12. Pulse is 148. Pay attention to how you feel and how you are breathing. Very soon you can tell your heart rate very closely without needing to measure. Now if you find a HR monitor, downloading to your computer is fun or motivational, that is 100% fine, whatever works for you.
I strongly suggest not guessing your max heart rate by using a formula if you are going to use a HR based method. People are far too variable. If you are healthy, measure it directly. Run hills, crank a treadmill to max incline, use a stairmaster, and push very hard. My max HR at age 60 was 190. (In explaining this to my wife she told me to stop doing that, and given my age I decide maybe she was right. So you young bucks, measure, don't guess). That said, frankly the "conversation" threshold is likely just as good.
Make sure you have enough rest days. You need rest to get benefit from training!
Anyway, sorry for carrying on. I have made lots of mistakes over the years. Had my share of over training injuries. But this advice works!
Word
Brother man
well said! I tell people to exercise regularly. Also when the urge to exercise comes on, lay down until it passes!
Wow. I have never heard of MAF 180 . I looked into it and went hiking. I tried to keep my heart rate low on the incline (which is my problem when backpacking). That is hard, but I felt a difference in my energy / hunger level. So now I am inspired to try that. Thank you for this, I have always tried to power up the hill feeling like I was losing time and felt exhausted and starving . I was fine. Pup and I did a 10 mile hike, and I felt great!
Great advices! I wanted to do an 800km hike within 21 days this year but 'thanks' to the pandemic I won't. And that's good because I was definitely not ready to do it in this timeframe. Which gives me more time to slowly and consistently prepare for this goal. One more comment I would add (but it's more about safety rather than training) is to always respect the mountain. And I don't mean it in a hippy way. I mean respect nature and how powerful the elements are and always, always remember to judge your abilities and conditions on the trail carefully. This is especially important in these times where thanks to Instagram (or any other social media for that matter) 'influencers', disconnect from reality is just getting bigger and bigger.
I really really enjoy your videos and tips. I am 23 years old and going to climb Kili in June. I have no prior experience climbing a mountain to this level. I’m really interested in purchasing your 5 week training program to help me get started. I have asthma and I need to build my cardiovascular strength so I don’t end up gasping for air on the climb. Thanks for all of your great advice!
Great advice.🤘😎
Great stuff. I am always telling mountain bikers to do more aerobic training. Sometimes it feels like I am banging my head against the wall tough. haha
Great video👍
I tried MAF training a twice when I was in my 40s. Once for 18 months and once for 9 months. But I didn't adjust my diet to his principles at the time and I really think that hindered my progress. I was eating the usual tons of power bars (various brands) and surgery drinks and gels. I was able to go very long, but always painfully slow. Now, in my 60s, I'm taking another shot at MAF. It's nice to see that he's become more active in the last few years.
Nice motivational video too! I'm glad UA-cam recommended you!
Thanks for yr vid on knees its helped fix mine. Cheers
Super glad to hear that 👊🏼
terrific video thanks fantastic
Great advice here
Nice no bs info to counter all those lavish outdoor heroics photos that seduce and confuse.
Thanks such great advice
Finally, someone who preaches wisdom in health rather than ignorance in fitness.
I spend hours of my work week trying to rectify the damage caused by the 'no pain, no gain' brigade.
Thanks Chase for your words of wisdom🙏
Thank you for the upload bud. Just one thing I want to highlight: that working at different cadences means changes in stride length & total body movement; even when using a fixed position apparatus such as a bicycle, will automatically make you change body position & seat position so you use a different muscle preferentially over another. So the take home message is: do not try to run slow like you would run fast & visa versa. There are some most excellent UA-cam videos on running form by the Kenyan team & TEAM GB :::)).
Stay strong: stay motivated; stay disciplined, stay safe!!!
This is such a great video. Thank you! I am 59, closer to 60, and using this exact approach for training to summit Mont Blanc in June ‘24.
This weekend I hiked 6 x hills (up and down) totalling 577m vertical in 1h 26m. And I didn’t break a sweat. My aim is to add a weighted bag (incrementally to max 10kg) and achieve 10 of the same hills to 1,000m vertical before I go. Endurance training works.
Beuatriful video. The "they look for permission" really struck a chord here.
I hate to quote Nike but... Just do it.
I was like that too and honestly if I had been in thw position to give advice I wouldn't have recommended what I did do. Nevertheless it was the right thing to do at the time. It was edgy and I was on almost injuring myself but still it was the right thing for ME in that moment. After not doing any endurance for years I started with a little bit of running and after 6 weeks and about 8 runs decided to do a half marathon with just 7 weeks to train for it. I was in a bad place in my life and had I not done this HM I wouldn't have done any training and I badly needed it for my soul.
@@ChaseMountains Luckily I can say: I did!
Solid advice
It's unfortunate to have to play into the click-baity sounding video titles but I'm glad I watched this. I really like your approach and philosophy on fitness/health. Very inspiring!
Love love love this
At age 53, I can wholeheartedly agree with your assessment about "health & fitness".
SLOWLY does it. Keep going.
Be kind to your body!
I agree with so much of this, most important part is long term consistent easy running. I had a women ask me a work if two months of training was enough to do a half marathon in six months, I said 6 months is more likly to be then 2.
This is excellent, and accurate
I love that book 📖
Hubs andI enjoyed so many great summits last year . This year I’ve really struggled with some basic hikes. I thought all the HIIT training I switched to would help with endurance. Going back to basics and getting my walks in again instead. Thanks so much
Good plan!
I did running, cycling and combination. But the best advice is just hike, hike, hike...with a pack. Built it up slowly...
When go to the trails I go a pace I can keep and dont worry about walking phases. As a result i end up running over an hour without realising it, whereas 30 min of roadrunning is just sooo long lasting. Time freezes. Trails on the other hand is just magical.
Great video, the frustration is real especially if you are over 50 that MAF formula makes you feel embarrassed about the pace you are going - but with consistency (every day), focus (dedicating a long time per day to train), and with eating and drinking proper foods the results do not come immediately but long term you become a more resilient and relish your training as your aim is not to hurt yourself every time you go out. I still want to be hiking when I am 85 and beating the crap out of my body every time I train just reduces the longevity of my ability to do what I love ❤️
I totally agree with you! I'm 55, have started a focused MAF effort over the past 3 months and am definitely feeling the benefits. It was indeed embarrassingly slow at the beginning, but I can see the pace at the same heart picking up a bit already. This stuff works, and onward to age 85! 👍
Any advice is better than no advice at all.
This video, coupled with a friends recent advice, made me realise why I am not getting past my 5:00 per km mark. I was averaging 175bpm on some runs! Just dit my first 147bpm run. Crazy slow, but I can get used to it :)
This was something I wish I realized sooner. I was also searching for a P90X or Insanity or CrossFit or powerlifting and was just googling pros and cons and never really sticking to something. It just resulting in me training for a few weeks then back to the couch.
It wasn’t until I just started something very simple. Walking for an hour every day, rain or shine, doesn’t matter. Just walk.
That walk turned into adding C25K. 4 months later I was running 5K three times a week. Then trained for a 10K.
Then got into calisthenics.
All from building a very simple habit. Walking.
Couldn't agree more!
Lol at light sweating. I sweat, politely put, freely!
yeah thats kind of a dumb one because every sweats differently I guess ahaha
You're great!
I have found that the training I needed for competitive conditioning and what I need for health and enjoying hiking are entirely different. If I tried the exercise I did as a college 800 meter runner, even age adjusted to account for the 42 years that have gone by since then, I'd ruin my health and be constantly injured, rather than improve my health. I thought the 180 formula was for wimps. Now it's most of my workouts.
Word up ! I get up 2x a week even if it's just for a few hrs! God bless training 🙏
Ego, I have always been afraid someone was going to take my runners card if they saw me walking!
So so true ! After so long training hard etc. At 50 yrs old wish I would have just trained for fun. Oh I run long Ultras but less stress. Zone 2 HR forever. So happy
Whenever I run I judge everyone walking very harshly. Get out of my way, weaklings!
Also I run barefoot, so everyone wearing shoes is automatically a pussy, too.
@@tritondriver1
You think you would have been able to run long Ultras without training hard?
I was always trying to figure out how to fit more trail running into my schedule without being too exhausted for work, but doing a couple slow tail hikes during the week will work. Thank you for the advice. How to keep from turning it into a trail run? Not wearing my running shoes.
Great content sir. I’m a 50 year old going on my first real expedition (Island Peak 20,000 ft) Himalayas October this year. This will be my first high altitude summit attempt, of which my previous experience is only 3000ft Snowdonia etc. I’m a professional soft tissue therapist and personal trainer with a history of martial arts, basketball, weight training and golf. Even with my previous fitness experience, the trekking training is challenging but equally rewarding. The trek to Everest base camp, via Gokyo lakes and eventual summit climb fills me with focus and excitement. My wife has “allowed” me to go to Nepal, as she knows it’s something I’ve got to see / do. My own sacrifice is stopping golf for 2021 and finishing decorating our home 🙂.......Chase, keep up your work and content 🙏🏼
How did Imja Tse work out for you?
@@StevePastor50 thanks for asking.. the trip was rescheduled to October 2022, due to pandemic issues / uncertainty. I’ve got a winter skills trip to the Pyrenees in March to keep me disciplined and learn basic alpine training. What about yourself ?
Sounds like you were using 360 Expeditions! Did you manage to get to island peak? It’s a serious mountain ascent. (I did the the Pyrenees winter skills course in February ‘24!)
5:50 same concept of my preferred strength program, (a mix of 5-3-1 with some added peripheral things). Always try to work at 90% not 100%. It's quite hard as ego gets in the way and you often want to attempt to set a new pr. While instead that would be just once per month at maximum. Not the fastest routine for competitions, but a good method (for me) that has reduced my overall pains/injuries substantially. Every month, if you manage to go over your set 90% with a certain ease, then you may increase at maximum 5kgs on legs and 2.5k on upper body, IF you are eating in slight surplus or at least maintaining with an adequate diet.
I have found (for me) the most effective for overall lung capacity to be a 4by4 (to be done once a week, not more. or, at least 3 days break from this or any other straining cardio exercise, game, match, etc. so if you have a game or match or hike on saturday, i would not do a 4by4 after wednesday.) Obviously requires that you have already a decent training, such that pushing with such intensity does not represent a risk of injury. I use ellipsis as i do not want to overstress my knee with more running. Preferably done with a partner, or hard to push max. 10min warmup / 4min close to your limit - 2 min back to warmup pace - repeat 4 times. - 10 minutes warmup pace at end. It's quite hellish, 4 min is more than you might think. After a couple months the difference is quite noticeable, in all the other sports i do. That's the case with any cardio exercise, but i've felt particular efficiency with this one. Maybe also works specifically well in combination with the rest of what i do (move only by bike, sold car last year, spar twice a week, in mountains on weekly basis, 3-4 days strength / week). Not an optimal combination of sports, but i enjoy them. If i have any other heavy session of other sport, then i may skip 4by4 that week.
*source of 4by4: my nutritionist in oslo, it is backed by an extensive study where they test how long you can hold your breath/pace before/after several X sessions of different types of rythms/patterns. This one was strikingly more efficient, i guess it works sort of like doing a 4min rep x 4 times in a similar way as you would train a strength muscle to become stronger and/or bigger? Since the heart is a muscle also?
I started running in zone 2 for 90% of my runs and slowly but surely in 2months I'm starting to see the results, getting less tired, heart rate on easy runs stays well below my age threshold and recently had my PB in a 10K race. I only do 1 or 2 speed session per week.