LONG RUN: THE MARATHON TRAINING BACKBONE! Sage Canaday Running
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- Опубліковано 18 гру 2019
- I roll out for a 22.5 mile/36km Long Run in Forest Park (Portland Oregon!).
Long Runs are the most specific workouts you can do for a marathon.
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Shout out to my Dad for filming on the bike! For context we pulled this old 20+ year old bike and had to fix the tire that morning (it was bent and the tube was totally flat)...(and my dad had not been on a bike for about 15+ years). The bike did not have good traction on the mud (there was some mud on the uphills as this run had over 1000' of climbing) and it was full of rust and had creeky gears and brakes. Dad is also not used to filming with a GoPro (which he had to hold in one hand while his hands were freezing!). He also carried a backpack with our phones in it, my gels (Spring Energy) and water bottles. Dad of the year!
Your dad is the coolest!
Your dad is always such a good sport! It's not easy to film on a bike with one hand, especially when it's hilly. Nice long run! We need to set up a long run for you where you can practice race day fueling.
Well we know where your mental toughness comes from!!!
Seems like you are a little too fast for a long run.
Would it be better to slow down a little to 4:30k/pace? It seems like you are a little out of breath, just a bit.
@@MrSergecj errrr.....he ran a 2:19 marathon. I think he knew his stuffs.
I am glad you also use kilometers in your descriptions :)
It’s amazing the beauty of scenery we get to experience as runners. I love running through the center city of big cities, but that looks majestic.
James Tatham That trail is only about 2 miles from downtown!
I have being aware that we breathe in exhaust gas from cars.
Yes and Forest Park in Portland is probably one of the best places in the world to run (at least so close to a big city!)
Your Hr data is unreal 143 with that amount of hills Kudos Sage
143 smh....I hit 143 when I take a dump
thanks! Yeah, I think it was a little high the first mile or so, but then it looks accurate (as per Strava). I was actually wearing a chest strap and even that usually takes about a 1-mile to get some sweat/conductivity reading going.
@@Vo2maxProductions Great stuff! I take water on my hand and rub it on my skin where the HR-monitor is going to sit. That usually gives me good readings.
@@hanys85 yeah I just pulled his strava wow that's pretty impressive I was wondering who's heavy breathing that was and it was his dad on the bike!!!!
@@LilSimen I'm doing exactly the same and since I'm doing it, no more issues with electric conductivity.
Its better to be 10% undertrained than 1% overtrained 👌🏼
I'd rather overtrain, than undergain!
Tobias Rab overtrain and plateau for a long time? Doesn't sound too appealing.
Good stuff! Plant powered! I’m an ex long haul trucker, smoker, and meat eater. I dropped a 40lbs eat a vegan diet to the best of my ability for past 3 years and my race times are improving even at 50! I work in a hospital and 99% of all chronic illness is due to poor diet and and alcohol/drug abuse. It’s ultimately what we put in our body that will determine our health! 3
Good job man keep up the good work I'm realizing u can train the body to do alot tht u might not at first think possible.
Church of the sunday long run babeeeee
It’s impressive how Sage can run at like 2:30 marathon pace uphill and keep a casual conversation. Props to your dad for being able to keep up with you. Going uphill on a bike is not easy. I like you shades, Sage.
Cool that you can train with your dad.
It is cool but he was struggling for real tho. xD
Did my first marathon this year at 40 years old. I was the slow, fat kid in school and I never thought I'd run past 10k, let alone a marathon. I've been following your channel for the past year and just gotta say you've truly been an inspiration. Thank you.
This is just what I need right now.
"I admit, it's gonna be hard, It's daunting. You know what, I wouldn't have it any other way though... "
What you said in 7:36 about striving through obstacles for not just PR but also for other kinds of self-improvement, really touched my heart. Thank you Sage. I mean, the whole world teaches us the definition of success, the importance of results, but what really matters sometimes , is to learn how to enjoy whatever life throws at us. Neither rains nor colds could stop me running and keep going forward chasing my dreams. This is what long distance running teaches us how to ultimately have a true meaning of life!
I think this may be one of my favorite videos that you have put out. It’s nice to see the family support that you have. Unlike other running vloggers, you don’t put yourself over others even though you’re an elite, and you have a great down to earth attitude. Great job man!
Sage is tired of the haters. Hopefully you surprise some people here soon
Iam so impressed with the effort you put in and the support from your dad, how cool is that!
You have the best dad! 🚴🏻♂️💨
Good job Sage, looking strong!
Sage you’re an absolute machine. Keep it up my man!
You got it!! Keep on digging!!
Good to see you in my area. Doing a half marathon at Forest Park in May.
Great video Sage!! All the best in your upcoming Marathon!
You are a lucky man. That's a great running place.
Very inspiring video. Wish you all the success in your upcoming marathon.
Thank you coach. I finish my long run to day 20 miles 4:00min/km you inspired me always.. Stay positive.. Thanks
Sage - you owe no answers to the haters on LR. Do your thing man!
Sage, I’ve shared many a pints with Geoff Smith and his motto is “Better to be under trained than over trained”. Good luck my friend.
Great run Coach, believe in yourself, your training & diet people no matter what..people will always say something it always better. I have to shout out your dad though, its cool and damp, and he is crushing the mtb uphill keeping up with you. You gave him a good workout as well! Happy Holiday's to you and your family Sage.
thanks and happy holidays to you and your family as well!
Great run Sage, Cool scenery, good camera work Dad Sage 👍
Greetings from Portland! I've ran these routes a bunch of times. Great network of trails out there to train on✌🌱
We got fired up Sage Today! I like it. Keep hammering brotha and get that OTQ. 👊
Those are some beautiful long trails!
Fuck 'em Sage, you ARE one of the greats. Period. Even if you are never the fastest in one particular distance. Keep doing you man! Inspire and grow!
Scenery looked really nice for a long run! Good luck on the marathon
Great video sage motivated me to get running again the weather here in the UK is terrible every day atm but will push though it like your doing 😁
Great content! keep up the good work!
Sage, sorry I missed you!. Forest Park is one of my favorite places to do long runs...closed course and bird quiet when you get past the 3 mile mark... Glad you enjoyed!
Good work Sage!
Enjoyed that thanks Sage 👍
Good luck for your marathon, bro. You are an inspiration for me! In April I am gonna have my first marathon in Milan, Italy and I am taking great inspiration from your vlogs and from your workouts. I am 41 and my goal is to run under 2h42. I know it's not something really great, but that's my goal. Let's work hard to reach our goals!
Merry Christmas Sage!!!!
Great video and run. Looking forward to that Houston Marathon! Looks like there's a livestream of it too so we can watch.
I remember back in the '80s when I decided to train for the marathon, I incorporated competition too. I found that racing over the shorter distances my times came down dramatically. This was in my belief due to the confidence of knowing I could easily complete these shorter distances at a much faster pace. I did PB´S at 5 miles, 10 miles and the Half during the marathon training of 17 weeks. Each week of training included a 3 hour 30 minute run over a very hilly route. Miss those days dearly. All the very best for the future, hope you can get down to 2.10 one day. Well done to your dad. Ronald
Love the positive outlook and focus on what we *can* control. Will you be running Shamrock Portland again in 2020 Sage?
Since discovering the truth about diet and nutrition. I have consistently improved over the past 6 years transitioning to totally whole food, cutting out all refined foods including oils and sugars. I lived on eggs and chicken, would loose muscle mass running too much. Now in plant power mode I’m getting stronger fitter, muscle growth, and most importantly removed all the “Normal” aches, pains and other weird feelings that normal people get with animal products in their diet. I feel and look a completely different person, exceptional blood results. I just wish I discovered 20 years or so ago when I was old enough to feed myself. As the quote goes “If it disagrees with experiment, it’s wrong”. I experimented on myself and discovered what has been holding me back all these years is simply diet and nutrition.
Looks like a really nice and beautiful trail! As a Denver local, I'd love to run with you one day!
That trail looks butter!
He gave his dad a hard time at that pace.
Beautiful place to train. I'm jealous.
Hi Sage, you are actually one of the elite runners with a nice physique. Usually runners this fast dont have such a nice body! All the best for Houston!💪💪💪
Very impressed with the running form. It looks like you are running so quickly when you set out. That would be my tempo run and my H/R would be hitting 175 bpm.
Hi, would you please share what app or hardware you use to track your miles/HR and cadence? Thanks Joe
For the cold take vitamin C, D, E and zinc. Also take a tablespoon of ACV, teaspoon of cream of tartar, 2 squeezed lemons and a slice of ginger with water in a 16oz glass. I substitute plain seltzer for the water! Good luck! Merry Christmas! PS use a straw for the drink to protect your teeth from the ACV.
What are you using to record yourself when you are running? A hiking stick with a GoPro? It is very smooth and you are always in frame even though you are running.
It was great your Dad helped you out.
Great view, finger cross for you ✌️😎
Welcome to Portland
I love that your dad is active and involved. But Sage, you can't go dropping the guy when he's hooking you up with a filming solid.
Hope you kick that cold soon, and don't miss out on training. Also, I've never heard the saying "10% under trained is better than 1% over trained."
My past 2 years have been plagued with injury from what I now believe has been overtraining, so 2020 is all about reducing the load a little , listening to the body and putting recovery at the forefront of my training. The 10% saying is my 2020 training mantra. Thanks.
Love the veggie rant!👍 Why is diet always taboo? I love that people think having meat rotting in your colon is somehow supposed to help you run faster, SMH.🤦♂️🙄. You keep doing what works for you, let the haters hate.
Sage, which watch are you using atm?
dad mvp
A plant-based diet has only helped my running and recovery. You know the science, Sage! From one running UA-camr (albeit slower) to another, stick with what works, my man! 👊🏼
Matt Bertrand what science?
Logan Colone Sage mentioned the scientific studies at 4:13.
Matt Bertrand I didn’t hear any specific studies mentioned. Terrible rebuttal on your part. If you’re going to defend you ideology, don’t hide behind an example that doesn’t include any facts.
Logan Colone There is no defense of any ideology and I’m sorry to say I don’t have time to get into this with you. You can search Google just as well as I can. If you’re interested, look it up. If not, just be happy and have a great day! 👍
Anshuman Baruah Ha ha, no quarreling! I think Logan is just looking for a debate a comment I made to Sage and I’m not the person to debate with. There’s certainly no hard feelings! 😀
Your dad seemed to be breathing harder than you running lol Nice form. Talking so freely at 3:45 min/km pace is unbelivable :)
Hi , today i ran 400m×33 in average timing 76sec with two minute recovery . What will be my 5000m timing?
Great run Sage. Found you through well-known vegan athletes. We are the way of the future. Good luck with the Marathon!
You run fast
You rock
Sage, what did you eat during this run and during marathons?
Hey... go easy on old man!!!😉😆😆😆
Yr channel is really helping me in my quest for better training ideas..😊
HI Sage. Just would like to know if I should use the Hoka One for my first Comrades? I currently run in a Pegasus 36. I am light at 63kg.
could be a good choice. I used the HOKA ONE ONE Clifton in my first Comrades. Rincon might be nice as well.
Hi Sage, do you ever include your warmup as part of your training mileage? Or only for easy and long runs but not for speed workouts?
yes I include all miles!
7:37 my fav. Thanks.
I'm a meat eater and it frustrates the life out of me when other meat eaters say vegetarians/ vegans need to eat meat to perform better. Simply not true, as like you said as long as you eat the right stuff and get the essentials in. Also bless your dad for recording, sounded like he was working hard up those hills! haha!
What is the name of the band that dose the tune in this video?
🎯yes💥
What is the song during the run
Vegan Plant-Based diet has only helped me in my health, I recover way quicker so I can train better for the next run, that was my stand out change. Also stable energy no spikes and crashes, well get that when doing an ultra, but who doesn't :P I've explained this all on my channel. Looked like a great run Sage
Can’t find anything from Hoka except shoes. Is there a secret store or something?
They sell clothes
Amazing to see you run out there with just a shirt on. Looking at you dad’s clothing, I’d have to have at least a vest on in these kind of conditions, with a tight collar. Especially when being sick. But you still manage to run away from him uphill - while he rides a bike😳
8:18 ' Dad slow down a little ' XD
Sage, do you ever go for long runs at marathon pace or is it detrimental to your performance at the actual race?
Victor Souza Great question! Most miles of a long run will be quite a bit slower than race pace, however, you can log a few miles towards the end at race pace. This will help you get used to running fast on tired legs!
The reason you shouldn't do your long runs at race pace is because the recovery time would be too great. 👊🏼
Matt Bertrand
I think you mean shouldn’t??
Or else your statements f*cked
Most of our Sage Running Training Plans have Long Run workouts where a certain percentage of the Long Run is done around or even slightly faster than goal marathon pace (usually that % is less than 1/3-1/4 though). For example, a 20-miler where miles 14-18 are done at Marathon Pace, and the other miles are within 40-60 sec/mile of Marathon Pace. Generally if you are a 3:00-4:00 marathoner it is easier to hit more miles at Marathon Race Pace than if you are a sub 3:00 Marathoner. It is much harder to hit marathon pace if you are sub 2:30 as all pace ranges are generally closer together and closer to true Lactate Threshold. But then again many people running sub 3:00 and sub 2:30 are generally running higher mileage weekly totals. The only detriment is injury and over-training risk. So it could hurt you or sap your speed for other quality sessions. I generally save my big efforts for races and will instead focus on a few key workouts like 3 x 5km or 2 x 8km at Faster than marathon goal pace (like only 10 sec/mile faster). Then on the Long Runs we do a lot of pace changes with things like 8 x 3-min at 10km/CV pace effort near the end or "5-8 miles Uptempo" that is closer to marathon effort. Other Long Runs I'm over 1-min per mile slower than Marathon Goal Pace. Those are still pretty hard for me if they are like 24-miles long though. Other specific workouts like 2-mile repeats and 1km repeats can work at faster than Marathon Pace and that gives more quality.
Vo2maxProductions thanks! This comment is so helpful as I am trying to BQ for the first time on Feb 8th. Running 70 miles a week but haven’t done any longer than 12 miles straight. Some 15-16 mile days split though. I need to start adding those long runs in.
@@fastinradfordable 😅Thanks for the heads up on the typo. I've fixed it!
Nice. You got a cool daddy Sage.
I wish I could get my Dad on a bike to accompany me on a long run
Byron G me 2
Not an option for me, either....which is why I made a promise to my 28 year-old son to treat my body better than my parents treated theirs, so that I might be around to whup his ass into shape when he gets lazy about training.
Phong To Thats inspiring motivation!! Best of luck with your training and your son
Cool dad is riding with son..
Man It's wild to me how fast you can run. Just clocking off miles below 7 min low in zone 2. I mean hell I'm an athlete cat 2 mountain biker but still I have a big motor but there is no way I could ever do that. I suppose everybody has there gifting. You found yours man.
Seems like you doing alright on vegies. At this point, I'd
Yoooo Coach Cananday!!! I'm jealous you running with shorts up here is Connecticut freezing I use the treadmill bruh😒😩
Hi could you help me please
Coach Sage, you realize you’re in an amazing shape?! Your dad is on a bike and he’s breathing heavy while you’re running and talking (uphill too!!)…
Forgot to add you can run wit your Dad!
Imagine being so fast that you’re almost embarrassed to be running a 6:13/mile pace for a 22.5 mile run… through the mud and hills while you’re sick. 😂
...and no freak accidents, like when you're barefoot!
“Nerds unite”
Your dad looks tired 🙏🙏
Great...sitting here...wet/cold and a bit tired but got my LR in.. Your upper body looks like you have been hitting the weights some.... Pull a groin lol Hate it when I pull one of my groins...// Nope...you are right...protein is in plants....k2 with your D...if heavy dose but you know that...I suppose.
I eat meat and train every day and haven't been sick (cold cough) since I was kid - and ate too much sugar and flour.
I dont have any support and then I think of hiding my drinks and gels in a bush but some greedy bastard might come along, and I might forget which bush after 16 miles when my head is all fuzzy... may I borrow your dad ? :))
hey Sage, veganism can be highly healthy, but it depends on the person. for some people it is performance enhancing, whereas other people feel like crap (of course I assume your nutrition includes everything what the body is craving for). anyway, everyone is unique; so why not give it a try to eat some fish, meat and eggs (from happy animals) and if it does not work out, you can go back. I was a vegan for a couple years and my diet included everything what my body should need, but I was not feeling so well ( I was eating 70 % only vegetables, fruits and natural food like tons of avocados and nuts - the remaining 30 % included lentils and other high protein things). now I include some fish and my performance has improved a lot - from 72 min to 68 min in the half marathon. there is no reason why this is the case, since my blood values have not changed, but blood values do not show the full picture, our body is much more complex (maybe you should check your atp production; the mitochondria production or check which groceries cause inflammation in your body). you are a 2:16 marathon runner, clearly you can perform much better than right now. sometimes we need a radical change/adjustment....
tons of avocados and nuts was most likely your problem. you should have very limited nuts and avocadoes. those fats arent meant to be eaten except in very small doses. like a very small handful of nuts per day and maybe a fourth of an avocado a day.
Could be possible right, but I am still doing this and my performance has improved by only integrating fish, eggs and meat. Maybe it will improve further if I reduce my avocado and nuts consumption...
6:05 I gotta shit
3:45min/km uphill, man... ;-)
Health aside, I think at least part of the reason you are vegan is that you care about the welfare of animals. You are an ethical, good, generous, kind person, and I believe those qualities help make you a better runner.
Either that or you're both brainwashed sjws or narcissists.
@@socialseahawksfan9325 I think you're right
A vegetarian diet if done right works very well, but if not done right then it can go all wrong very quick.