This was invaluable! I love simple stuff like the "can I talk comfortably?" rule. I tracked when talking started to get difficult on my whoop watch, and it pretty much matched perfectly with the 135-150 bpm range that David Goggins talks about staying in for longer runs. Staying in that range kept my time fast without gassing me out, and I always went down to 130 when power-hiking, even though my muscles were burning harder. It was nice to switch back and forth from cardiovascular load to muscle endurance load. I went from trying to book it up 1/3 of this hill hike to running/powerhiking the whole thing. It was faster, better workout, and it didn't burn me out nearly as much. There's also some sort of mental switch that happens when you take running from "run just to run" to "move however you can move to get to your destination faster." It's a bit more competitive.
Definitely follow the link at the end to the uphill and downhill running form clip ... Sage's poor downhill form demonstration is hilarious (also useful ... But hilarious) ... And yay, we are pronouncing Hoka One One the other way again 🇫🇷😀
Hi Sage! Great information. I'm running Lake Sonoma 50 this April 2019. Always looking to run as efficient as possible. I'm 52 and efficiency is key. This video really helped me understand when and why I should power hike. Thanks. Also just started using Spring Energy gels and love them. They are working really well. Do you take in any whole foods during an ultra or just gels?
Hi Sage, you were right to talk about lactate. There is no lactic acid at physiological pH. Although the Cori cycle is called "lactic acid cycle", it only processes lactate.
Sooo, can I tell my parents I ran 30 miles if I (power) walked up all the hills? Did I really go for a run if I hiked 20% of it? Why is it even called ultra-running then, this is blowing my mind that ultra runners don't run the whole time. Does/did Scott Jurek hike uphill? I read one of his books and it was so entertaining and I don't remember him ever saying he was not out running.
I'm about to run the Loon Mountain Race. Being a 37 minute 10K runner and two-time 50K finisher, should I try to run, walk, or alternate running and walking up the Upper Walking Boss? It's a 40% grade for a half mile at the very end.
Your body will tell you at that point, haha...but I'm not really aware of anyone who can, at the end of a race, run at 40% grade for 1/2 mile. Maybe the last 200 meters...
even most of the top runners will powerhike at some point up that. try to do a combo of both. as you near the end of the hill (and the finish) you want to close hard and probably try to run, but for the steepest sections (and early on) you may need to mix the running with some powerhiking steps. good luck!
Rule of thumb for me. On gradients steeper than 0.1%
Spot on with your advice as usual Sage. Great to see you running in the mountains again.
My first 50 k today some useful info sage thanks a lot for sharing just finished your 50 k training plan feeling ready !!!!!
Good Luck Nik!
Run slowly.
hey thanks for your support! good luck!
Lol I don’t even do trail running and I’m still watching this 😂
This was invaluable! I love simple stuff like the "can I talk comfortably?" rule. I tracked when talking started to get difficult on my whoop watch, and it pretty much matched perfectly with the 135-150 bpm range that David Goggins talks about staying in for longer runs. Staying in that range kept my time fast without gassing me out, and I always went down to 130 when power-hiking, even though my muscles were burning harder. It was nice to switch back and forth from cardiovascular load to muscle endurance load. I went from trying to book it up 1/3 of this hill hike to running/powerhiking the whole thing. It was faster, better workout, and it didn't burn me out nearly as much. There's also some sort of mental switch that happens when you take running from "run just to run" to "move however you can move to get to your destination faster." It's a bit more competitive.
I never thought the lack of trees would be so beautiful.
Definitely when you face many steps or too technical to run. Saving your legs for the downhill :)
Thanks for this, Sage. This was a topic I've been meaning to ask about.
Definitely follow the link at the end to the uphill and downhill running form clip ... Sage's poor downhill form demonstration is hilarious (also useful ... But hilarious) ... And yay, we are pronouncing Hoka One One the other way again 🇫🇷😀
Exactly what I was looking for. The recommended video is really informative as well. Thank You both! :)
Excellent video! Thank you
what a place!
Sage - in your plans, what would be the best for a mountain marathon? I see your marathon plans and then the mountain ultra plan .
Hi Sage! Great information. I'm running Lake Sonoma 50 this April 2019. Always looking to run as efficient as possible. I'm 52 and efficiency is key. This video really helped me understand when and why I should power hike. Thanks. Also just started using Spring Energy gels and love them. They are working really well. Do you take in any whole foods during an ultra or just gels?
Hi Sage, you were right to talk about lactate. There is no lactic acid at physiological pH. Although the Cori cycle is called "lactic acid cycle", it only processes lactate.
When to power hike... the last mile up the North Rim of the Grand Canyon...
Hi Sage thanks for your advices, what about trail runing with poles ?
I bonk as soon as I step outside
Sooo, can I tell my parents I ran 30 miles if I (power) walked up all the hills? Did I really go for a run if I hiked 20% of it? Why is it even called ultra-running then, this is blowing my mind that ultra runners don't run the whole time. Does/did Scott Jurek hike uphill? I read one of his books and it was so entertaining and I don't remember him ever saying he was not out running.
What vest are you rocking there?
Where was this filmed
Where is this?
I'm about to run the Loon Mountain Race. Being a 37 minute 10K runner and two-time 50K finisher, should I try to run, walk, or alternate running and walking up the Upper Walking Boss? It's a 40% grade for a half mile at the very end.
I don't know whether to begin the hill with a walk and conserve energy or just go all out.
RUN THAT SHIT
Your body will tell you at that point, haha...but I'm not really aware of anyone who can, at the end of a race, run at 40% grade for 1/2 mile. Maybe the last 200 meters...
even most of the top runners will powerhike at some point up that. try to do a combo of both. as you near the end of the hill (and the finish) you want to close hard and probably try to run, but for the steepest sections (and early on) you may need to mix the running with some powerhiking steps. good luck!
thx
Sage advice....
Answer: NEVER!!!!!!
in every single trail ultra marathon I've run I've been reduced to a powerhike at some point...you will have no choice!
Lions get passed by power hikers all the time
DID JIM WALMSLEY POWERHIKE WESTERN STATES!! I THINK NOT!!!😂😂 like the video man!
First