18-mile/29km Long Run on Magnolia Road! Aerobic Base Running: Sage Canaday Marathon Training

[@raphaelmiranda32765]

Sage sees a plant "Worry, I'm vegetarian"

[@Some-Guy-]

I spent almost five minutes on the first minute of the video trying to read the postcard hanging off your rearview mirror. People will forget what you said. People will forget what you did. But people will never forget how you made them feel.

[@xXAnthony619Xx]

Running to dump my obesity. I'm 6'3" and was at 334 pounds in February. Now, I'm down to 275 in October. Still got some ways to go but we're doing this damn thing now! Fell in love with running and I don't think I'm going to stop anytime soon. I have a 15k scheduled and going to do a half after the 15k. Just need to see where I'm at with running in giant groups :). Usually running solo so it will definitely be a change.

[@lifestylegrub]

Bravo!

[@starless9]

Doing this damned thing - love it!

[@DreaminBig]

Nice! Keep up the good work sir!!

[@innesdunbar]

Hi Sage. Thanks to you and Sandi for your videos, I have used your technique videos this year to try and become a more efficient runner. I have gone from running short distances earlier this year, to running a sub 4 hour marathon distance, then running 50 miles on my 50th birthday this summer. Taking part in the Run 1000 mile challenge from Trail Running Magazine here in the UK has been good motivation, I passed the 1000 miles on my 50 mile run in August (all the miles were on Hoka shoes!) The varied content in your and Sandi's videos have been a big help in building up knowledge in getting the most from my running. It's been good following your races as well, the post race videos have been a good insight to running these races through a pros eyes. Thanks again. Innes

[@Vo2maxProductions]

awesome! keep up the great work and thank you!

[@ryang4492]

It kills me that you don't even sweat. No one would want to watch a video of me after a 5k, let alone 18 miles - I'd be a mess and dripping on the camera. Love your videos, Sage, you make me want to get out there and run even more!

[@MusicStuffSome]

I’m on holiday at the moment in Spain, very different temperature to what I’m use to in Scotland I just did 4K easy with my dad, then 6k at tempo on my own and another one easy to cool down. Nearly exploded in the heat !

[@brightcab8]

I tweaked my back foam rolling and ended up taking the weekend off from running. Otherwise, I am just trying to slowly increase my miles. Been running for 1.5 years total and I am around 40 miles a week at the moment. About to take a trip to Tennessee and am excited about checking out some new trails!

[@dudleycarl0]

Just got done with my first ever race. Picked up lots of useful tips from your videos on good running form and training philosophies so thanks a lot for All the content you’re putting out there Sage, it’s making a difference.

[@Vo2maxProductions]

thanks for following along!

[@SachinYadav-ol4jj]

Love the way you admire nature

[@williamslim4034]

Yo Sage, thanks for the videos. I followed your BQ training plan and ran a sub 3hr while sick. Next is Boston itself and just wanted to thank you. Keep up the running!

[@Len1977gt]

Your the best Sage!! You are the man and love all your videos!!!!!!!!!!!!!!!

[@blaugh6024]

Love the content, always a treat. Can’t wait to see how you help your body recover from all these high intensity races that you did over the summer

[@shawnjenkins5477]

Getting ready to race the Army Ten Miler in Washington, D.C. this weekend. The goal is sub 60 min. Also wanted to say thanks for your helpful videos over the years. I was training for half marathon in 2017, and I came across your channel when I was looking for some guidance, and that is how I really discovered the world of ultra marathons and trail running. Since then, my life hasn't been the same. I've since run a 50k and a 50 miler, and the plan is to run my first 100 miler next year. Thanks again Sage and all the best to you in Nepal and beyond!

[@stevenl1086]

Wishing you all the best in your base rebuilding! Your vids have definitely helped me be a lot more knowledgeable and efficient while training on my own outside of college xc/track. For that I thank you! I’m a month away from a half marathon I’ve been training for over the last three months. It’s the first race I’ve specifically trained for since college about three years ago. Aiming for a sub 1:20 on a relatively flat course!

[@gokiwi2642]

Hi Sage, amazing camera work, so clear it’s just like being there haha, sorry to hear from Sandis you tube channel she has major achilles problems, few times a week building up some swimming 🏊‍♀️ lengths, she’ll be running mountains again in no time, hope she recovers soon & is back to mountain runner coach Sandi 😀🏃🏽‍♀️

[@jerrystewart6673]

I just ran a half marathon with my wife yesterday. (Her first, she killed it) And I’m training for my first 50K at Silver Falls State park Nov. 2nd. Just keep posting. I love being able to see what an elite runner is doing. It’s very motivating!

[@Vo2maxProductions]

great to hear and keep it up!

[@ironman20803]

I’m so excited to see you Training for another Marathon!

[@TheRunningRRT]

Great Vlog! I stayed in Nederland this past summer and ran a little on moon gulch rd, had no idea about Magnolia and actually went hiking to Forsythe waterfalls off magnolia. Amazingly beautiful place. Thank you your training tips!

[@williamdowling7718]

Hey I've run on that road before! Though I did 5k and almost died as someone who's lived my entire life at about 700 feet elevation.. Lol

[@franciscomontoya92]

Hi Sage! Would be great if you made a video about carboloading. Thanks!

[@JonsConsciousLife]

Currently not training for anything. Trying to get back into basic regular running after an injury put me on he sidelines for a couple months. Don’t want to return too quickly, but also getting a bit antsy.

[@maartenmonballieu1808]

Hey Sage, started the final two weeks of the base building plan today. Finally managing to keep the HR under control, strides felt like ‘time to fly’ 😃

[@Vo2maxProductions]

awesome!

[@oniislayer]

Will race my first half marathon this Sunday 😬 What's your advice on race day 😁

[@owenf9793]

Looks like a lovely day out - enjoy. I have Taiping Lake 110 km coming up in China (Yellow Mountain area)

[@Vo2maxProductions]

nice! sounds like a great ultra!

[@owenf9793]

@@Vo2maxProductions Came 2nd!!! delighted

[@rocawear86]

Good video Sage. I’m currently training for a sub 3 attempt at CIM (ran 3:05 at Grandmas earlier this year). You should pursue ur OTQ at CIM this year! Would love to meet you 👍🏼

[@Vo2maxProductions]

great goal! Yes, CIM is a really good race for fast times!

[@StephanoJayP]

Great video and fun to watch as usual! I'm currently training for the Moab Trail Marathon on Nov 2. I'm looking to how I can use that race and other races to transition to a 100 miler in June 2020.

[@Vo2maxProductions]

nice! Good luck that's a great race!

[@aussierunningfrance1312]

Hi Sage, I’m training for the Marseille Cassis. It’s a 20km road race in France with about 400m (1300 ft) of climbing. I’m going for a PB of less than 1hr 50 minutes. 👍🏼

[@Vo2maxProductions]

sounds Awesome! Good luck!

[@michaeltranchina6358]

Would love to known your opinion on these two long-run scenarios: 1. Long slow zone 3 run... Or 2. Long run at a faster pace until heart rate hits zone 4, then start to walk until heart rate drops to zone 2. For example, run at a 5K pace until my heart rate hits 145, then walking until my heart rate drops to 130, then start back again...Follow this cycle for the entire long run...This is more of a long run fartlek... Any significant difference between the two for building a good aerobic running base?

[@GonutsHFX]

Chicago marathon this Sunday

[@mountainbearrunner]

What benefit do you find from slight dehydration runs (I use glycogen depletion runs often, and also don’t take water sometimes but never understood the possible benefit of teaching the body to embrace dehydration). Thank u Sage!

[@ericrodriguez8480]

What is the song playing at 2:55?

[@evanjohnmo]

I'm so surprised that Coros doesn't make a watch which also plays music. Since the last terrible Apple Watch update, I've been looking for a sport watch that GPS tracks, and plays music. Considering some options, but Coros seems to be at the top, but without music playback I'm stuck.

[@rescuedfriendsanimalsanctu8481]

good luck with the training, and have you ever ran the trail that starts right before the dirt that connects to Walker? Great trail or it used to be, not sure if its there anymore

[@kofuzi]

my goodness. 18x 7:00 miles at 137bpm average.

[@juanmartes5623]

Good tips | I just ran a 10 miler (NYRR Bronx 10 miler) at 6:50/mile, a PB by over 2 min. Off this pace ... How would one go about determining a goal marathon pace for the upcoming NYC Marathon? .... 🤔 maybe a future video on figuring out a race pace for a goal race. Always enjoy your videos 👍

[@Vo2maxProductions]

Congrats! You can use Jack Daniels calculator for a rough idea...it depends on your weekly mileage and strength/endurance as a runner. I mean its going to be over 7:00/min per mile but probably under 8:00 per mile. Maybe you could say for a half you are around 7:00-6:55 pace so that is low 1:31-1:32? So if you could run a 1:31 half then it would be reasonable that you could maybe get down to putting two 1:36s back to back (but maybe only two 1:40s....depends on how specifically you've trained for the full marathon!)...so in that ballpark you're looking at 3:12-3:20 range. This is all speculation though as I don't know your full training/background and what the weather conditions could be like.

[@juanmartes5623]

@@Vo2maxProductions | Thanks for the quick response. Always good to receive insight from you as a fan. Looking forward to your future vids and race recaps.

[@matt8147]

Hey Sage (or anyone else), what's the name of the song that starts around 4:45 ? Thanks! Good luck with training everyone!

[@Vo2maxProductions]

69_Bronco . It was just "royalty free music" on youtube

[@matt8147]

@@Vo2maxProductions Thank you!!! Just got into the Miwok 100k and i'm pumped. Let's go trails!

[@bijohn333]

Any surface any distance? When was the last time you raced a 5k on a track? Or any track race? What about that surface or distance? Can't really say any surface any distance if you completely ignore one of the biggest parts of our sport.

[@mathewhuff1157]

Maybe its from growing up in Phoenix but id never run for more than half an hour / an hour without bringing water. 18 miles with zero fluids?

[@fredrikjosefsson7679]

I’m curios what an elite runner like you have as fitness score on Strava 💪

[@Vo2maxProductions]

what is this "fitness score" on Strava?

[@Vo2maxProductions]

@@themongoman oh it's 65 right now...I have no idea what that means!

[@steelwing7532]

@@themongoman I see it on my app (Android) under "Summit". I think this feature will be more helpful after a few months to a year of data, but like anything, it has its limitations.

[@fredrikjosefsson7679]

Vo2maxProductions Ohh ok! Think it requires heart rate data on all you running to be calculated correctly. Any way, thanks!

[@mr.balawis9948]

Lets say i have a p.r. target, do you need to have a specific speed related to that when doing an aerobic based training? Or do i just need to run by feel? Thanks for everything. 😄

[@christopherfarmer3751]

I am a former professional athlete (stopped competing in 2003) that let life get in the way of my physical well being for too long. I got back into training nearly 19 months ago, I've lost 60lbs, feel great and I am really enjoying running & training (I could never really say that when I was competing, I only did it because I had to). After a busy running/training schedule this year, I have some aches and pains that are lingering. I would love to go through a 9-10 week base building cycle on my bike wind trainer as a way to take a break from the pounding of running. Do you have any thoughts on the amount of time I should spend on a bike compared to the amount of time I've been running in training? As long as my heart rate is in the easy zone, am I building my aerobic base? Am I wasting my time hoping to get any benefit for my running, by spinning on my bike? Any thoughts or comments would be greatly appreciated.

[@roustabout4fun]

nice

[@hellopsp180]

do you have a strava we can follow?

[@IsMiseAnthony]

Can’t wait to see you in Nepal. Also, what’s your estimated time for Kipchoges sub2 attempt this weekend ?

[@Vo2maxProductions]

2:01 maybe? Yes, looking forward to Nepal!

[@tri0xin]

Great vid!.. Do you use a sunscreen with all the outdoor running you do, any recommendations? I wonder if there's a sunscreen that can withstand an hour or 2 sweaty run. Although in your condition it doesn't look like your breaking much of a sweat.

[@Vo2maxProductions]

Not enough. I generally wear a shirt though even when it is hot out and i could run shirtless (for skin protection). I'm naturally quite tan and usually almost never burn...that being said there is certainly UV damage and a skin cancer risk. There is also a balance with Vitamin D synthesis though.

[@tri0xin]

@@Vo2maxProductions ahh, I was thinking mainly face. I'm 45 now.. one of the most important things I'd tell my younger self if I could would be is to wear sunblock. I did alot of outdoor stuff in my 20's and 30's and my skin is starting to show it(hyperpigmentation/fine lines) and I think some sunscreen on those sunny days coulda made a good difference. Of course a new study shows applying sunscreen too much can be problematic too. Can't win !! I'm from Eugene, Or. so I guess if I was from SoCal or Florida it coulda been way worse!

[@mrHyde-jz6ql]

Hi Sage! So im trying to get to the military special forces course and have been training for about 4 months now. The physical tests are 3 months away and i seem to have hit a plateau in terms of my running. Any tips?

[@mrHyde-jz6ql]

I run about 5-6 times a week focusing on 5K fast runs because thats what is on the test. How much variance should i have in my running dictances...?

[@sigepohio]

@@mrHyde-jz6ql If you are just running hard 5k each time you go for a run that may be why you have hit plateau. Try varying up your runs each day. Speed work Tuesday, easy Wednesday, Tempo Thursday, easy Friday, Long run on Saturday or Sunday and you can throw in easy/recovery runs on any of the days not mentioned. Long run doesn't have to be 20+miles for 5k goal efforts, but you should build to over 10+ miles. (edit to add that your the long run should be run at an aerobic effort generally. This will help you run faster at shorter distances but wont benefit as much if you run too hard during the long run) Tempo runs can be anywhere from 30-60min and speed work can be any number of things like 400m repeats to 1mile repeats. Also, you should cut back mileage/intensity about every 3 weeks or so. This will help your body utilize the buildup from the previous 2 weeks efforts. Then repeat while slowly building up mileage and intensity.

[@mrHyde-jz6ql]

@@sigepohio Thanks. I genually appriciate that you took the time to write all those valuable tips. I have never really followed a running "plan" but i think i need to look in to that and start running smarter from now on.👍

[@Vo2maxProductions]

@@mrHyde-jz6ql check out our free aerobic base building plan at SageRunning.com . Stay healthy, run a lot of easier miles (up to 8km-10km) and then do some Tempo Runs (20-min) or like 5km at 80% as well as some 1km repeats and 400m repeats. But first build aerobic base

[@andrewrivera4029]

Sage, you need to do a David Bowie song.

[@StephenAndrichuk]

How is your heart rate so low?

[@loccdogg3965]

Brah how’re you not even sweating??

[@KOMROOK]

Does this young fellow have a source of income, or do us tax payers support him through the WELFARE program ? It is clearly obvious he lacks the VO2 max to compete at the international level....and is sad to see him throwing his life away on this fools folly.

[@xplicit_tm3755]

@KOMROOK...what is sad my good friend is someone that comes to the comments of a video to make remarks about someone he doesn't even know anything about...you should learn about people before making comments!

[@MrHamsterworld]

Please tell me you're joking

[@robroy8485]

@Komrook. At the moment he’s ranked in the worlds top 10 as a trail runner. Not bad considering how fast the sport is growing and how competitive it’s recently become .I’m sure you were just having a bad day when you wrote your comment- go for a run ,you’ll feel much better my friend 👍🏻

[@mathewhuff1157]

he's a professional runner

[@KOMROOK]

@@MrHamsterworld ...not joking, my friend. Telling you like it is,,,,,If I offended you...too bad.