[l.tregan]

l.tregan on January 21, 2022 at 1:42 am · in reply to: Doubles vs longer daily runs #62419

I have no coaching background, but sharing my personal thoughts –

100km / week is a lot already, probably I’d add Muscular Endurance and/or interval sessions (which don’t consume as much time) rather than long runs ? I ran Dragon’s Back and Ultra Trail Monte Rosa with that volume and finished in good conditions.

140km / week is pro territory, they have no work obligations etc. and can thus sustain this load. I would think 140km/week is too much stress on a normal person to be productive. But everybody is different of course.

With that said, many pro athletes train twice a day so maybe that is good to replenish and do a second run. With that volume, I’m not sure you need to do much body hacking like trying to run fasted etc.

[l.tregan]

l.tregan on June 25, 2021 at 10:47 am · in reply to: ME limitation ? #55143

Thanks Dada and Scott.

Here is the logic I used to compute the thresolds, hope that is ok:

– AeT threshold: I tested only once on track using your recommended 1h drift test (I aimed for 150bpm which gave me a 7% drift in Training Peaks, so I guess a bit below that at 145bpm would be the AeT) .

I am not used to run on flat though, so I will have to try again: my legs felt dead for 3 days after 12km at 150bpm, while on trails I often do 20km 3 days in a row and I recover well.

– AnT threshold: I just assumed what I measured in that 1h race above is the AnT. 170-175bpm felt good on the flat sections, I thus took 172bpm in the middle as estimate.

[l.tregan]

l.tregan on June 20, 2021 at 1:53 pm · in reply to: Knee Pain Below Cap #54990

I have diagnosed for ITBS following a RMI scan, and plagued by it for 6 months. The pain in my case was only downhill, below the kneecap and exterior side.

In 5 days it went away and never came back with the Walt Reynold protocol.

Just in case that is your syndrome.

Walt Reynolds’s ITB Special Exercise

[l.tregan]

l.tregan on March 12, 2021 at 10:36 am · in reply to: Calf Pain – Persistent. Solutions? #51960

Something like the Scott Kinablu for 8mm drop shoes maybe ?

Also, intervals could be tried ? It will make the calves stronger so presumably more resistant to strain.

loic

[l.tregan]

l.tregan on March 11, 2021 at 2:49 am · in reply to: Achilles tendinitis 20 months #51890

Hi,

Something I do systematically on my shoes is cut the heelcounter into a big ‘V’, so that there is no rubbing of the shoes against the tendon. I am 100% positive that my original problem was caused – or at least triggered, maybe there was some damage and I could not feel the pain due to the low innervation of the tissue- by a new model of shoes rubbing against the tendon on the downhills (due to the angle of the ankle, the heelcounter is pushed against the tendon).

If you are not too sure if there is rubbing, one way to check is to run without socks and see if there is a blister / red skin coming up.

Great success with loaded (increasing up to 15kg backpack 😉 ) isometric holds. I try different positions until I find the spot with the most but still bearable pain. Did the 15g collagen + vitamin C thing 1h before the exercise too.

loic

[l.tregan]

l.tregan on March 11, 2021 at 1:04 am · in reply to: Calf Pain – Persistent. Solutions? #51887

Just a try: higher drop shoes ? switch to 8mm drop if you currently use 4mm. Definitively people starting with zero drop shoes have sore calves, so doing the opposite might help.

Also run ‘consciously’ and focus on the calves, start very slow and get a sense when the claves start to contract…. walk a bit to relax them…. run again. Use very ‘plushy’ shoes, so that the brain does not over compensate the impact by contracting the calves.

loic

[l.tregan]

l.tregan on February 16, 2021 at 2:16 am · in reply to: Zone 2 and ADS – Should I Run Trails, or no? #50878

There isn’t anything bad about going above the AeT by itself, the problem is the consequence of not spending enough time below AeT. People tend to go full speed and spend a lot of time in Z3+, then they are tired and not able to add another Z2 training session so they miss the aerobic training.

If you run the uphills and the next day you are recovered, able to go on another run comfortably, you feel you can run every day for a week, that means the ratio Z1-Z2 vs Z3-Z4 is good.

“The best stimulus is time” 😉

[l.tregan]

l.tregan on February 10, 2021 at 2:00 am · in reply to: ME and hill intervals near end of training block #50663

On that specific question:

>what is the utility/ intended training effect of running these intense
>hill intervals so near to the goal event when the athlete’s average
>pace is so much slower during the event?

I believe a reason to add intervals for ultra is a way to do something and maintain the training, while still providing plenty of time to relax and do some tapering.

Is anaerobic useful by itself on ultra ? Maybe a little, eg. if you want to catchup on a group in the last meters of a big ascent before they loose you on the downhill. Little pushes here and there can help, because for many people speed will decrease as soon as you are alone.

Happy to have Scott comment further.

loic

[l.tregan]

l.tregan on December 21, 2020 at 1:46 am · in reply to: May climbing Mont Blanc have an impact on training for ultras? #48410

I think that will be very complimentary 🙂 First for the mind, variety in training is good. From physiological perspective, I guess that can top up your high-volume mileage and you start to slowly trail down from there; the big backpack will be good for overall strength.

I’d assume your are talking a 2-day ascent though. For most people, a single push from the valley would count as utilization and not capacity training. Altitude will also take a big toll if you have not done a few 4000m peaks in the weeks and months ahead.

Finally, June is a bit early in the season if you had planned to do it on foot instead of ski.

loic

[l.tregan]

l.tregan on January 24, 2020 at 1:50 am · in reply to: Half Marathon Training vs. 50K Training #36816

So in a 10-hour training week, high-intensity should be more than 3

Small typo: *no* more I guess ?

[l.tregan]

l.tregan on January 23, 2020 at 3:18 am · in reply to: Skimo as alternative to trail running #36754

Heavy backpack for runners is 4kg. Still manageable 😉

[l.tregan]

l.tregan on January 22, 2020 at 1:39 pm · in reply to: Skimo as alternative to trail running #36737

It works magic 🙂 I tend to run 12h+ a week in Summer and ski as much I can in Winter.

– Skimo gives you tons of aerobic training without trashing the legs and a far reduced risk of injury

– I found out if I do one long run per week (2h) and ski the rest of the time, I definitively loose and would get sore legs; 2 * 2h per week is good though, can maintain the strength

– Muscular Endurance gets amazing; you carry quite a big backpack uphill for long time

– prioperception decreases a bit, can take 3 weeks to be fast again on downhills in tricky terrain

– I often do 7x 90:90 uphill intervals; avg heart rate reduced by 15% for several weeks after a 5 day solid skimo trip

[l.tregan]

l.tregan on January 15, 2020 at 1:13 am · in reply to: Questions around hill bounding, muscular endurance and Vo2 max hill reps #36294

Leading to the realisation that my years of polarised training previously were in fact endless utilisation training – with my weekly Z4 reps and back-to-back long Z1/Z2 mountain runs.

Just for me to understand: how was that utilisation training ?

In the new plan, I see you have the 10h Z1/Z2 like in the old plan (“Back-to-back long Z1/Z2 mountain run”). Then Z4 reps are replaced by Z3 ME, is it what makes the difference ?

[l.tregan]

l.tregan on December 17, 2019 at 1:26 pm · in reply to: AeT and VO2max #34555

The part I fail to understand: above AeT, slow twitch fibers are maxed out and fast twitch fibers start to be recruited to increase speed/power. If so, why would VO2 increases past the AeT ?

Surely I get something wrong – because VO2 increases more or less linearly until max HR.

loic

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[l.tregan]

l.tregan on December 15, 2019 at 9:06 am · in reply to: verkhoshhanksy vs TftUA #34383

Thanks Scott & Scott for the clarifications.

To add to the confusion, it seems AnT has been used inconsistenly in the past. In ‘lactate thresolds concepts’ (Sports Med 2009; 39 (6):469-490) it is said that:

“In 1979, Kindermann et all. introduced the concept of aeroic-anerobic transition (…) and called it AnT. This term has since been used for varios LTs, particularly those with a different physiological background”.

Verkhoshhanksy’s articles even sometimes use “ventilatory AnT” – which I guess is what we would call AeT today.

Glad you guys went through all that and made an easy to read book ! 🙂

loic