Funny you say that, I signed up a few hours ago!

Yes boss

Glad you agree! The traditional grey zone technically still is a good guideline for easy runs though, but my grey zone that I talked about in this video is more applicable for workouts

@@SotaMaehara I stubble on this thing called norwegian singles approach on a site called let'srun. Basically you run 75% of the time below 70% of your mhr and 25% sub threshold, depending on the length of the rep you can spend a lot of time on traditional so called grey zone. Still people are going crazy about their progress.

It's both, feel free to read my other comment replying to Igor for more detail!

As mentioned in the video, I totally agree that the grey zone is widely understood to be between LT1 and LT2 But as you said, the fact that a lot of runners 'can't phyisically train there for an extended period of time' solidifies the point regarding it being a pace that's too fatiguing, but also not intense enough If we think of it from a time standpoint - it's again widely understood that on average, a person can hold VO2M for 5-8 mins, and LT2 for 45-60 mins, with my claim being the space in between these two is my idea of the grey zone. (I won't go into detail here about how obviously you have to adjust threshold pace to the rep duration, etc) Using the example of a 15:00 5k runner or even a 20 minute 5k runner, doing a lot of workouts in what I classify as the grey zone is definitely possible, especially if you have rest between the intervals, but when you consider that, you're not getting great VO2 max benefits (oxygen consumption), nor are you getting LT2 threshold benefits (lactate clearance) A lot of runners can absolutely train there for workouts, but in my opinion the 'injury risk to benefit' ratio is not worth it. As you said, it's hard to train there for an extended period of time, and it's not worth from a 'bang for buck' standpoint I like to keep an open mind though - and your comment obviously got me thinking But I'd say it's better to think of the traditional grey zone being more applicable for easy/recovery runs and then my grey zone for workouts I remember I used to do 10 x k (long workouts) when I was in 15:40 5k shape (3:08/km), and I would do about 3:13-3:15/km average. I did 10k's at what I would consider now to be grey zone. It's absolutely possible depending on context to hold for a period of time (maybe not extended, but still significant enough). That's 10k's worth of potential threshold wasted, while not running fast enough to be a VO2 max workout. I can guarantee you I felt ok during the workout, but unnecessarily tired, and also not happy that I did a bunch of running slower than my goal 5k pace. It was a half-baked mix of intensities with no thought put through it

​@@SotaMaehara Thank you for the detailed response. The last example you provided resembles part of my current intervals.

Thanks for watching!

Glad the video has gotten you thinking, it's a complex nuance topic haha You could argue that faster than easy and slower than threshold is another grey zone for sure I'd say the Sub VO2 Max grey zone is a little more taxing on the body since it's definitely faster than threshold (therefore high lactate values) and therefore quite fatiguing and takes a while to recover (and on top of that is objectively riskier for injury compared to your grey zone) As I touched on a bit on the vid, I feel like this whole topic can be argued from different directions depending on where you are in the season, and your personal context too. Marathon pace for most people is in between LT1 and LT2 so as you get closer to race day (for marathon), it could actually be beneficial to be running in your grey zone more, but other times I wouldn't do it as much (but I would still happily run for a workout every 1-2 weeks (LT1 workouts like 10xk, 6 x mile, 5 x 6 mins, etc) - just for base maintenance work The grey zone that you need to be careful of would more depend on your mindset/habits as a runner too I'm less likely to make the mistake of running between LT2 and VO2 max because I know how important LT2/threshold is, so I personally might need to worry more about your grey zone, whereas I think for a lot of people, I think the grey zone I talked about should be their biggest worry - because of the higher intensity, longer time to recover, etc

@@SotaMaehara Thanks so much for the additional detail. I can't possibly express enough how lucky I think we all are to have your insights on this channel. Every video improves my ability to make good choices during training, and I find that to be motivating in and of itself.

Gonna need to do the 10-50-40 rule if you wanna live up to your motto I'm kidding, please don't do that

@ now we’re talking… good plan 👌

Is this a crossover episode!??

@@SergioSalgadoIbanez closest thing to a collab when we're not living in the same country 😢

There's more to what your mmol target at LT2 is than just your weekly mileage though Depending on what you mean by 'much higher', but specifically for threshold workouts, you shouldn't spike your lactate above LT2 no matter what mileage you run

@ like 10 for after the workout

Aka thresholding the dog

are you Ingebrigtsen's cousin

if I could train my dog to run at my threshold

Thanks for watching! Marathon pace usually sits between LT1 and LT2 for most people, with elite runners being able to hold closer to LT2 for a longer duration I have two videos, I think the second one goes into detail about marathon pace: - kzbin.info/www/bejne/eanLaadvntB7gdE - kzbin.info/www/bejne/f6m0coVqiMRmppo

It's been a few years of doing a lot of 100+km weeks, so it definitely takes a while and will be different for everyone. Since 2020, I've probably done anywhere between 100 and 130 weeks of 100km+ week's and a ton of threshold

indeed

thanks for watching haha

Yup, hence the title "testing", and as mentioned, I'm going to make a proper review once I've tried it out more

Saucony endorphin speed 4

Love him

Nice! I currently live near the airport so I'm super far haha but you're close to my uni in Fremantle!

I've never thought of it that way, that's a great point

I’ve tried it, but it’s way too narrow for most people I reckon

@SotaMaehara Yes, You have a point. They fit like track spike, very similar to Nike Dragonfly.

@ if it had a wide toe box, I would have loved the shoe, because everything else about it was perfect!

Defs, the lugs are shallow. But I heard they are coming up with a shoe called the Road Devil which will be the perfect road version of it!

​@@SotaMaeharathat might be a good choice for me. For rough trails the lugs are too small. I'd love less drop, but it's acceptable

I will not tolerate any more meows

I wish they made size 14 shoes

just posted!

I actually tried the FWD Experience when it first came out, but I kept slipping out the heel, so I'm hoping the other shoes with drops are better - I might have to try them! Good to hear another person who loves Altras! I just walk around in my Escalantes

I thought the exact same when posting my Instagram story haha