Coaching Call - London Marathon Recap
Вставка
- Опубліковано 1 чер 2024
- London Marathon didn't quite go as I had hoped, and I finally sit down with my coaches to debrief and troubleshoot. The early elevated HR definitely signaled that something was wrong. What exactly it signaled, I'm still not sure. But we go over some things that it could have been that, either alone or taken as a whole, could help explain what went wrong.
0:00 intro
2:59 headspace going in to the race
6:38 working during a taper
10:30 how I felt during the race
14:53 elevated HR
18:14 feeling cold
20:20 I'm a half tights guy
22:40 poor meal planning
27:54 too many beers?
30:59 tweaking the training plan
35:35 plan moving forward
For further detail:
Strava: / strava
London Marathon Race video: • London Marathon 2024
London Marathon Runner's Weekend: • Runner's Weekend - Lon...
Find Sage and Sandi:
Coaching at Higher Running
higherrunning.com
Sage on UA-cam
/ @vo2maxproductions
Sandi on IG
/ sandinypaver
Thanks for watching! Leave a comment to let me know you stopped by!
Catch the livestream / kofuzirunclub
strava: / strava
instagram: / kofuzi
threads: www.threads.net/@kofuzi
subscriber count at time of upload: 185.197 - Спорт
My point of view might not be popular and I know it is becoming part of the status quo now but I am not surprised. To provide context, in general including you, running content creators are very strong runners (this might get lost due to you guys bumping shoulders with elite and sub elites in your job). The amount of media events you are going to , and the advent of the super shakeouts.. are going to hammer you. The idea of even trying for a PB is enthusiastic. You might need to start dividing Mike the runner and Kofuzi when it comes to personal ambitions and work requirements. But then again .. what the hell do I know I am literally just a John. All part of the journey.
I'm living and learning. all constructive feedback is appreciated. clearly, I don't have it all figured out
Running an international marathon is hard even on a good day… getting to the starting line and crossing the finish line already means you won
@@bettinapoulos7891really. I am way better when i train. As soon as i step on the line with 3k people around me, my heart rate and running rythm go off
John, I can speak for myself and say that busy media weekends are a huge drain on me physically and emotionally (because I love it and put so much into it!)
I must add that "Runners Weekend " videos no longer feel like runners weekends anymore , they are clearly now " Influencer Weekends" now you just jam pack so many events back to back to back , that for me it became exhausting even watching them , i have no idea how you do it
Thanks for allowing us to play a small part in your running journey! We're excited to help you with your upcoming races!
it's been great to be coached by you and I'm looking forward to what's next
Yes! Thank you!! (just echoing what Sandi said)....big things ahead!!
These calls with higher running are the best
One of the very few people I’ve ever met with a superpower of humility. 🙌🏼 love following the very honest/human roller coaster of peaks and valleys. Very relatable Thanks for sharing
can't have highs without some lows
These are some of my favorite videos you've done!
thanks for watching!
Multi-tasking drains you, and you cant even put your finger on it. "Multi-tasking" is the opposite of "Focusing". Also, I think we don't realize how much jet-lag effects us, even if we think we feel "fine". And sometimes it's just not your day. I love the videos and the debriefs.
You’re always so considerate of others that you forget to take care of yourself! Please take care. Thanks for all that you do!
I loved this video! Thanks for letting us be part of you running experience, it helps and motivate us to always go bigger! Next one will be amazing! Thanks Ko
This was great. As an introvert also I get everything you were sharing. So much at play before London.
Me too. Great insight. So draining for an introvert.
Never clicked so fast. Love Sage and Sandi!
thanks for the support!
A true Masterclass in excuses! Bravo 👏💪
Agree with some of the other comments here that doing so many events pre-race tires you out way more than we realize. I ran a 2:59 in Berlin last year, I went there with one mission in mind: run a sub 3. I got there 5 days before the race and did all the sightseeing the first 2-3 days. I didn't go to any shakeout runs or events and felt fresh during the race. I did Boston this year without any time goals, I was wanted to enjoy the weekend. I did shakeout runs (including yours), went to the expo, walked up and down Newbury street a million times. My watch says that I did 47,000 steps the 2 days prior to the race. My legs felt like bricks from the very beginning of the race, and I ended up running a 3:29.
I think I can relate here. I used to have a hectic lifestyle due to work that demanded constant travel and customer interactions. I found myself struggling to make any headway with my running and that constant strain took a toll both physically and mentally, eventually leading to anxiety attacks. Sleep and diet was inconsistent, and I didn't prioritize time for myself to mentally recharge. None of the "wrongs" here were evident to me at the time... life was good and I was having a great time, but nothing running-wise changed until I started connecting the dots to gain control. When I saw how your London run played out relative to the runners weekend and Boston just a week prior, my first thought was that you hammered yourself too hard with commitments and a tight schedule leading up to the race. That invisible wear and tear caught up, travel fatigue is particularly insidious. Is my intepretation on point? Everybody is different, but just wanted to share my own struggles and offer some context from my side that might help.
I had a jacket on and was cold from the start. I warmed up about 4km into the race. I also felt tired from the travel. Even though I arriived late Thursday, my flight was delayed from a midnight start to a 4am departure. I felt I was playing catch up for the weekend. Add to that some touring and the cool, wet weather made for feeling run down before getting to the start line. I also found that the volume of people combined with points in the race that narrowed the road to half width made for big changes in pace from 4:45-4:50/km down to 5:20-5:30/km several times in the first half of the event before Tower Bridge. That made it tough to address my energy by the surging that took place.
Thanks for sharing. Very tough to plan and execute for a big major race when you have a 3 week+ trip to work around. Live and learn, you’ll figure it out.
Inspirational stuff. Same reaction as Stephen Scullions post London experience. Gods gift to humanity ya'll are
thank you 🙏
Thanks Ko these are some of the best videos, really appreciate it!
Sage and Sandy are so amazing! Great video !
it's been great to work with them!
Thank you for this great video. Really helpful! Would love to hear / see more of what you are doing strength training wise.
Hi Kofuzi!
Congrats on finishing one more marathon even with the struggle to adjust during the course and accept that was not the day. It is hard to deal with this feeling.
Thanks to Sandy and Sage! Sandy was so kind in asking how you felt during the race. Agree with Sage for mentioning that you will get the "dividends" in the future with this experience!
it's a useful reminder
Great recap. Keepup the awesome content. 🎉😊 Happy Running from over here in AUS .
I really love these videos and was waiting for this one to come out.
Looking at this I sometimes wonder whether I shared enough with my coach or not.
more info the better, I think. and if it's not helpful info, the coach can perhaps help you reduce mental load for things you don't need to be worrying about
It was very cold in the starting pens before the race. I was wearing a hoodie and was shaking. But as race started it was perfect weather, like you mentioned.
I just couldn't shake that shiver though
Agree. I almost froze during that 10 minute in the pen, even surrounded by tons of runners.
We live and we learn. Thanks for sharing this great chat.
You can definitely use a spreadsheet for keeping track of all the time you spent doing extra stuff before a marathon 🙈🤷🏻♂️😆😆
These are fascinating
These captions give me karaoke vibes but so good to follow ❤
Great recap!!! I had similar experience in Berlin a few years ago, too much travel and didn’t sleep well, and the race got too hard before half way point. We all learn from each race, best of luck with your next training cycle!
Just heard the part you are runnning a 50k this weekend. Good luck 🎉
Thanks for sharing! The captions really help me a lot.😁
I'm glad they're useful!
Hi Ko! feels helpful with the moving closed captioning since I usually press the cc button right after I open a video. Today I thought this would be a new UA-cam feature😂
I love the honest transparency here!
I had a similar race in Tokyo this year - despite a perfect training block and fantastic build up, I knew pretty much instantly it wasn't the day and ended up missing my goal by 20 mins. A lot of the things talked about here resonate with me: pre-race diet, doing slightly too much (even though I didn't feel like I was being over-touristy and piling on the step count)...and indeed adapting to a new training approach (I'd recently switched coaches).
Take-away for me is: give it time! You're right - PR (or PB) runs don't automatically come every time.
Trust (and enjoy) the process and learn a little from each race - I'm sure the improvements are on their way!
Thanks for this great video, very reassuring advice from Sandi and Sage, especially the final comments about getting your "training investment" dividends eventually.
it's good perspective
This was a really interesting conversation, love the captions also - were these autogenerated along with the highlighting of the words? It's really spot on.
Wow! Thanks for the reply! Makes sense!
Your captions are incredible! Very neat!
trying something new
@@kofuzi I really dislike them. It's great to be inclusive, but youtube already has captions that can be turned on/off as someone pleases, with your captions there is no choice. Yours are massive and highlighting the current word makes it even more annoying, it's very distracting.
I'm not native English speaker so I really like the subtitle you added in this video :)
I remember being slightly under the weather a few months back and it DESTROYED my heart rate/pace on a 10 mile run. I'm betting it was an illness. Either way, thanks for sharing these discussions. They're great.
Great Recap and great suggestions by Sage and Sandy.
I think you should monitor your HR after 4-5 kms to see if it's gonna be a good or a bad day.
I'm more inclined to ignore it altogether (while in the race itself). I only seem to really look at it when I already know I'm struggling
Thanks for sharing very interesting and brave. Im sure Cornerstone Lake parkrun is less than an hour from you to get your 5k time up!!! Its a nice parkrun
The captions are awesome! It’s Kofuzi Sing Along…
Instant like!❤
thank you!
Ko-maybe getting to the London race a little earlier and having the time for yourself physically and mentally since I know you have to be on the full go with everything you need to do and just coming from Boston that's a lot of work, travel etc. Also, maybe as cyclists in the pro world actually ride or know the "stage" or even if it's one one-day classic race (e.g. Paris-Roubaix etc.) or a multi stage race like the TDF, they have ridden the stage already before the actual race - that really helps if your able to do a drive through or run parts of the course so you "know" it and what to expect which may have a very positive mental affect when you get out there for the actual race.
I’m interested to hear if you ever try tracking your HRV. I know a lot of watches do these days though some better than others and devices like the Whoop band and the Oura ring specialize in it a little more. That could be a good indication if your body was in a little more stress around the time of the London marathon and showing that overall things just weren’t the best they could be in terms of how ready your body was at a PR attempt
Tough day but great job grinding that one out.
Do you have your HRV data? Might show a low grade cold
that would have been good to monitor
Love this, really insightful. Everyone has off days, you'll be back smashing it for Berlin. 💪 in Germany you will get paid 🤑
thanks for the support!
@@kofuzi thanks for the videos 📹 🙏
How did your HRV look the night before the race? If you were really not 100%, your HRV would've shown it. If the HRV was ok, I guess it was a mental thing. For me it is an incredibly good predictor.
Is it just me or there are hardcoded subs in the video?
It's a little distracting with the jumps
yes. trying something new
Not sure what else you could expect just 6 days after Boston 🤔
Do you check HRV? For me it's always a good indicator of how stress effects my body.
I was preparing for first marathon sub 3.30 then the night before I couldn't sleep only got 2 hrs something. I was so sleepy when I got up and had to drive another hr. Idk how I completed the race, it was tough, I got 3.42 instead. I hope to get a sub 3.30 in the fall, I hope to get well rested the night before.
I've had great races on lots of sleep but also on poor sleep. hopefully, you can get things sorted for next time!
Doing some 5k specific training would be great to then extend to say a mid 17min 5km fitness...then to half marathon fitness 81min etc then next marathon build youll crush it with an easier 4:10/km cruising pace 😊. All the best.
current 5k pb is just shy of 19, so that seems fast 😬
What's the story with the sing-along captions?
Longest karaoke song ever
trying new things
@@kofuzi I liked it
Curios how much this coaching would cost for layman and worth it in the end.
Anecdotally and in retrospect, which usually has the benefit of more insight, the recap in this video seems obvious.
im looking for short fast stuff, oh but i have a 50k this weeekend haha but after that short stuff
London should be two weeks after Boston
that's what I've always thought
I’d like to add my 2cents too! I think u need to focus. You too busy working on your celebrity UA-cam stardom, and lost sight of the prize.😂
you presume too much
No sound? At least me
Sorry forget it, suddenly now is
sometimes if you're super early after the upload, there can be issues?
I wish you all would’ve been more direct addressing the elephant in the room as to did you over train. After all it’s a big topic for all you UA-camrs . At least sage, at the end , says all that hard work is not for nothing so I appreciate him for sticking to his guns. I expect Cofuzi will do well in issaquah then!!
I do like all your channels though….
If anything, I felt undertrained. We were all concerned about injury with a new system
I'll admit he may have had residual fatigue from the new training system. But there are often multiple factors involved in a "bad race" or feeling tired/higher Heartrate from the start (aside from just the running training). One can actually be "over-trained" and "undertrained" at the same time in a way as there are specifics (devils within the details so to speak) with the timing of supercompensation and how the body responds to different stresses. I will admit, on paper some of the workouts he was not hitting were not indicative of a sub 2:55 (definitely a sub 2:58 though)....but his Half marathon time in Houston this Jan. is also not indicative of a sub 2:55 imo either (despite it being a PR it is not as strong relative to his 2:56). So one goal is to shift the mindset (and the physical ability) to be a sub 1:24 half marathoner. If one wants to race a full marathon at 6:40/mile pace then their half marathon PR pace is ideally closer to 6:20/mile or faster. We worked him hard in workouts to run a lot of sub 6:30/mile pace and even low 6-min pace workouts...but sometimes that takes a few more months to really kick in. The velocity at lactate threshold (Tempo) simply has to be under 6:20/mile pace and the Running Economy to support that takes time to develop. Top that off with a busy work/travel schedule and not knowing his exact sleep and diet routines and you have a lot of variables at play. As coaches we certainly can't guarantee someone PRs in every single race we coach them towards. Sometimes people get injured to (we try to avoid that at all costs!!). If we can get an athlete to the starting line healthy and happy that is the first goal...then if we can keep them healthy and enjoying the sport that is the other main goal...and then we look for progression and faster times. Honestly the easiet athletes to coach on paper are super fast/talented elites (i.e. sub 2:25) imo. Coaching a 2:50-3:30 marathoner is the bulk of our athletes and experience...but it often involves more variables and work-life balance that can make it tricky and a bigger challenge (although we have guided countless people to sub 3s). We'll also be looking into his blood work and other lifestyle factors to analyze all angles. You know he did great finishing a 50km mountain ultra off of basically just "flat road running" training and limited ultra-trail experience this past weekend at Tiger Claw. The aerobic power and endurance is there!
I think you were pushed too hard in training, with no consideration taken regarding youre commitment to filming not to mention the travel.
The coaching was very much 'this is what fast runners do' without any tailoring the individual
He was certainly pushed hard in training and that is always a risk (to improve sometimes we have to ride that thin line between supercompensation and going "too hard" vs not training enough or not going hard enough for future improvement). I'll admit to that. But at the same time, we certainly do take into account his unique work/life balance and lifestyle with videos and filming. There are a lot of things we don't know of course (lots of variables at play)...but it's why we value athlete feedback all the time and try to answer a lot of questions. For example, one thing we talked about was also just "general health" and getting some bloodwork done to look at some parameters ahead of time. Another thing is adjusting to travel schedules/events on the fly as things change. Another thing could be looking at diet and sleep. It's not always ideal and we can't always guarantee people PR in one go at any given race at any given time. Sometimes one must take a step back before they take two steps forward.
it's autogenerated but heavily proofread
I wouldn't be surprised if you were asymptomatically battling a virus. Even with all the other factors, probably don't quite have this dramatic of an impact. You'll reset and crush the next one for sure!
that's kind of where my thinking is