[brian]

brian on October 5, 2019 at 4:29 pm · in reply to: Hill Sprint Substitutions #29498

Thanks for the suggestions Aaron and Alison.

I plan to add some “max velocity” intervals, as Richard Diaz calls them. Where you slowly accelerate up to the maximum velocity you can maintain good gait (maybe 200-300 meters). Once something falls off (SPM, arm swing, over striding, etc) you slow down down to recovery. These are similar to your suggestions and I want to see how they go.

I mostly get sore after generating power in dorsiflexion, either a lot in short time (hill sprints) or moderate over longer time (AnT runs). I can usually recover from the moderate in 24 hours though. I don’t get sore “running” mountains, it’s all the road and flat trail work I do during the week.

[brian]

brian on September 19, 2019 at 2:59 pm · in reply to: Hill Sprint Substitutions #28727

Thanks Scott.

My PT and weekly circuits usually have some single leg strength built into them, and I will look at additional supplementation to make up for my “missing” hill sprints. Maybe “fast” sled pushes?

[brian]

brian on September 19, 2019 at 12:22 pm · in reply to: ADS / Train on Hills or Flat? #28711

I have found that power hiking or walking fast can raise my HR more than a slower running gait. So I “run” slow, but slightly faster than that power hike, and it also gives me an opportunity to practice my form and cadence on uphills at a slow easy pace.

This is usually only the case when I am at elevation in the mountains.

[brian]

brian on August 6, 2019 at 4:46 pm · in reply to: 50K Race HR Zones #26361

Thanks for the tips Scott.

[brian]

brian on July 31, 2019 at 4:42 pm · in reply to: 50K Race HR Zones #25803

I have always been curious as well. So far I have taken a conservative approach on the first half of the race, then made sure I could push when needed on the second half.

I have only done three 30+ mile mountain races, so am still learning how much I can push the first half and then negative split the second.

I keep in mind the elevation and my HR zones. I train a sea level and probably only get 10% of training at elevation. I was told that elevation lowers effective VO2 max (don’t care), so I assume it also lowers AeT and AnT (do care), but I don’t know to what extent. I just keep in the low side of the zone I “feel” I can sustain.

[brian]

brian on July 21, 2019 at 10:13 pm · in reply to: Training Volume: Time vs Distance #25214

Thanks Scott,

I do track time, distance and vert for each week. I started be running X minutes 5 days a week, to make sure I could handle the volume; feel good, and be able to to “today’s” workout yesterday and tomorrow. As well as put in a 2-3 hour long run on the weekend. Looks like I will continue this model until I have a real feel for how much I can handle overall.

I’m a relatively new runner, Dec started my first structured running workouts (80/20 Running Marathon Plan). Now that the rest of my race season has mountains, I’m finding TftUA just awesome!

[brian]

brian on July 19, 2019 at 10:36 pm · in reply to: Recovering from herniated disc #25194

Another great resource is https://moveu.com or follow their IG. My best resource is talking to and visiting my physical therapist when something doesn’t feel right.

Glad to hear you all were able to work through the injury and return better than before 🙂

I had two herniated discs from an acute injury (tire flip), and I decided (along with massive input from my physical therapist and surgeon) the best option for me at that time, from that injury was surgery to remove the material. That’s not always the ideal option, so make sure you get lots of input and weigh your options.

Surgery in mid April of ’17 and back to running a 35 mile OCR in Tahoe by Oct ’17. Thankfully I already had decently developed core stabilizers (thanks to TRX core circuits) so rehab was pretty easy; just SLOWLY load the tissues when you return to running and plyo.