BEST UPHILL RUNNING GRADE FOR ALL DISTANCE RUNNERS? Coach Sage Canaday Training Talk EP. 62

[@mrandolph5481]

As to the first question, Having a training plan that you believe in and picking a realistic time to train for a the start is critical to feeling prepared to run your target pace, but there's also a strong mindset element. I would strongly recommend picking up a higher running plan and adding in the "All In" plan for the mindset training. Last year I followed the All In Boston Qualiifier (in 10 years of marathon running the first plan I purchased) and although I didn't hit every workout, I felt really prepared physically and mentally at the start line. In the first miles I wondered if I could keep this intensity up, but decided to go with it and see where it took me. It was a very hilly course (Big Sur International) and I have never felt so strong finishing a marathon (I ran the last mile around my 10K pace. I did make the qualifying time for Boston, but as I told a fellow runner, that was do to years of practicing getting older and turning 65 before Boston where my time to make was 4:05 which I beat by 30 minutes.) Thanks for the great plans, Sandy, Ray, Sage and Pacer

[@Vo2maxProductions]

wow congrats on your strong marathon finish and BQ on a hilly course like Big Sur! Great work! Also thank you so much for this positive feedback on our Higher Running Marathon Training plans....really appreciate your support and congrats again!

[@strongsyedaa7378]

​@@Vo2maxProductions Should same Running 🏃‍♀️ Form be same on a Decline?

[@IcySlap]

Question: What is your opinion on the trendy double threshold workouts among collegiates and professional runners. I would say 50% of good college programs have now started to do these double sessions

[@DoItNutrition]

Thanks, Sage!

[@squarebodylt5469]

TUESDAY AT 1:00 PM !!!! THANK YOU SAGE !!!

[@nickbelcher8079]

I recently found a hill for repeats which has an increasing gradient. It's roughly 300m and has been a great training aid. Really nice diversity of difficulty as you progress up.

[@antb7929]

I have had reoccurring calf issues since incorporating lots of hill :( sad cuz I love uphill running! Great content Sage! I hope your health is getting there!

[@erikmain4957]

Damn... I had to do hill repeats on the treadmill this morning for the first time due to heavy rain. I needed this video yesterday! I ran at 6% for 10x 2:00 @ probably too fast of a pace lol. But I made it! We'll see how the run goes tomorrow.

[@VirtualTrailRunning]

You might like virtual trail running to make your treadmill sessions more interesting… let me know what you think!

[@PerryScanlon]

5% was exactly my guess. 🙂

[@nilesousa6720]

Great talk

[@madmaf6011]

Thanks Sage, great stuff. How is your running going at the moment?

[@areuneker]

Nice one, thanks! I’ve been including hill workouts on a treadmill in my marathon training for two years now. Based on feeling, I’ve been doing them on 5%, so it’s great to hear this number from you.

[@MyJoey90]

I do low-intensity, low-heart-rate exercise. Every day, do an hour of 3.5% incline. You'll be surprised at how quickly you can run a mile on the road with a low heart rate.

[@d2h655]

Hey sage! It's been a while, I hope you've been well! I was wondering if you're interested in talking about the new Coros watch Killian Jornet edition? I understand you're not really a tech review channel but I was just curious if you had any thoughts on it? Is it on par with the vertix 2 at a cheaper price?

[@VirtualTrailRunning]

Watching virtual trail running videos makes my treadmill sessions so much more fun!!! What do you do to make it fun?

[@Crank3295]

I did my first 20 Min Uphill Tempo at 5% on the treadmill and it kicked my butt. I want to say the treadmill makes you work harder than running outside, or at least forces you to keep intensity high.

[@thejeffinvade]

1% gradient on treadmill is equivalent of Running outside, compensating for the wind resistance etc.

[@colinmcc8564]

Can anyone point me to a video or KZbin Short Sage posted where he was using trekking poles on the treadmill? For science.

[@Running_injuries]

thoughts about - • Nutritarian Veganism ???

[@reneticsk]

I just set my treadmill to max incline for hill workouts, lol

[@lukehewko260]

Sage, I'm in no way looking for medical advice, but I'm wondering if we know anything about how distance running acutely impacts blood pressure? I've got an aortic aneurysm and my cardiologist obviously doesn't want me doing competitive bench press anymore, but I've always been into running. I'd imagine our blood pressure barely increases at all especially as the pace drops but I have no idea if there's data to back that up. Thanks!

[@Kelly_Ben]

I've got high blood pressure, most likely due to chronic insomnia. I firmly believed I could get it down with just diet and exercise, being in my late 30s, and lived a very healthy lifestyle including running, except for sleep and a high stress job. In my early 40s I had what was basically a minor heart attack, caused not by blockages, but by the blood vessels themselves clamping down in an effort to control a spike in BP. Long story long, I'm on meds and quit that job, and I'm now cleared to train for ultras, as long as I keep my BP under control with meds, and stop running immediately at any symptoms. I don't know if that relates to your issue, and am very interested in any info regarding running/BP. Best wishes!

[@Vo2maxProductions]

hey sorry hear. Yes, I'm obviously not a medical professional [legal disclaimer: consult your doctor before trying anything new....this "advice" is my opinion as a non professional and not meant to treat, cure or prevent any medical disease.]. I'd imagine running (high intensity) can create more pressure in the heart than at rest. However, I have heard that weight lifting (especially heavy lifts and certain moves) can really put a lot (a lot more?) of pressure on the aorta/heart. It may also depend on why you have an aortic aneurysm, your age and how what diameter it is at currently? Do you have a bicuspid valve? Is your cholesterol high? Any other heart anatomy that is out of range? Also (my opinion) low intensity trail running and other aerobic based activities can help with general cardiac fitness and as part of a general health standpoint can be very good. I can't really say anymore on this, but I've assumed you've had a lot of ultrasounds and cardiac testing? Seen several specialists for different opinions? Good luck and thanks for sharing!

[@CL-tv7pz]

Do you have any examples of uphill tempo treadmill workout in terms of gradient and heart rate and how many times a week should I do that type of workout in my training?

[@Gwacckk]

Every other week is probably a good starting point. Even once a week would be pretty taxing and it wouldn't allow for any/ many other quality sessions. 10 x 150m at 95% effort would be a grunty session.

[@CL-tv7pz]

@@Gwacckk thanks for the reply much appreciated.

[@Vo2maxProductions]

Depends. HR is always a relative number. I'd start with some short and easy minutes t 5% grade to get used to how it feels. Some ultra trail mountain runners could do 2 sessions a week (one short repeats, one long repeats or even change into that grade during a long run). Other road marathoners and track runners may only do one hill rep session a week (or once every 10-14 days)...really depends on the timing of the training block, mileage, vert, experience level etc. Generally keep the rest long (i.e. 2:30 min rest for a 1-min rep) so you can hold good running form and not over-train initially.

[@CL-tv7pz]

@@Vo2maxProductions Thank you so much for the reply Sage. Legend!

[@thejeffinvade]

My tempo pace is around 4:20 per Km(7 min per mile), if I run on a 5% gradient on the treadmill, what should be my tempo pace?

[@bikeinmotion]

Around 5:20 to 5:25 according to my watt calculator. But I guess it depends on your weight?

[@aquarealtime4408]

@@bikeinmotion can you share your watt calculator? Or is it your own calculation ... Would be very useful, thanks .

[@bikeinmotion]

@@aquarealtime4408 It's a formula from some scientist. I don't remember who and I don't remember the "nice" format, this is copy paste from my excel: =(0,98*59*$Q5/3,6)+$S$4/100*9,81*59*$Q5/3,6*((45,6+1,1622*$S$4)/100) 59 is my weight (replace twice) $Q5 is speed in kmh %, $S$4 is grade

[@bikeinmotion]

To add. It corresponds pretty nicely with my Stryd values btw

[@Browny84]

First. 🥴👉👉