Coaching Call - Sandi Nypaver and Sage Canaday - London Marathon 2024 Training

YWGO, today, I’ll be sharing a recent coaching call I had with my new coaches, Sage and Sandi of Higher Running. I’ve been following each of them for years, so when it came time to start thinking about how to approach a PB attempt I’d like to make for the London Marathon, they were my first choice of coaches to work with. I’m about halfway through my training for London, so I thought this would be a good time to check in with them to talk about how things are going. We’ll talk about tough workouts, being uncomfortable, and nutrition. I hope you enjoy this conversation with Sage and Sandi.
0:00 intro
0:31 How did they write the plan
4:24 Why I Wanted a Coach
8:48 How I’m dealing with the faster shorter reps
12:35 I don’t like longer reps
15:23 A workout is just information (make clip)
17:53 Pivoting to more race-specific work
21:56 What’s the point of running between easy and marathon effort in a long run
25:38 How Many Gels
31:41 Pros get 8 bottles per race
35:03 Should I be taking in salt during a race?
Higher Running higherrunning.com/
Higher Running IG / higherrunning
Higher Running KZbin / @higherrunning
Sage IG / sagecanaday
Sage KZbin / @vo2maxproductions
Sandi IG / sandinypaver

[@d.nelsonOrlando]

My favorite thing about running is whether someone is at a 5 min pace or a 15 min pace, everyone is equally suffering. We're all talking ourselves off the ledge that we're not actually dying and we'll be okay.

[@jameschaves5723]

Mike I’m so happy you picked Sage and Sandy. I think they get overlooked as coaches in this KZbinr world.

[@alexoliva5648]

The crossover the running community was waiting for.

[@KofuziRunClub]

Thanks for watching!

[@pjlawrie1]

Pure coke for the win!! Did the same at Helsinki mara last year and it was the thing that got me to mile 24 but also to the finish!!

[@CoolInOlympia]

This is very exciting!!!!! I am excited to keep up to date with this coaching collaboration!!!!

[@sheltonshots]

"If I can't hold this for X miles, no way I'll hold it for Y miles." Every time. 😆🤦🏻‍♂️

[@adultslovepokemon6615]

Higher running is legit. Their BQ plan took me from a 4:23 to 2:56 marathon in Ventura a couple weeks ago. Can’t recommend them enough!

[@KofuziRunClub]

Wow!

[@CatherineSui-Miller]

I’m running London, too! Hope to see you there Ko. Stay well and stay strong 💪

[@StephenGnoza73]

I love that this video exists.

[@LuisBecerra79]

And the BAA can’t do anything about it 🤷🏻‍♂️😆

[@StephenGnoza73]

@@LuisBecerra79 You underestimate the power of the BAA.

[@marlinweekley51]

@@StephenGnoza73I’ve already downloaded it on multiple platforms in case the B.A.A. forces YT to take it down - I am Serious . 😆🏃‍♂️🏃‍♂️

[@svenja5596]

Loved this. Keep up the good work!

[@christianschobinger1131]

Great talk about the mental game of running, so important to remember that many times our brain isn’t where our fitness is, so thx for the very informative conversation 😊

[@NickJBower]

I really appreciate and needed what Sage said coming off a bad race around 37:30 about “if you don’t get paid on this on, you will on the next one”

[@mistycooper3077]

Great back and forth. I enjoyed hearing Sandi's take on reframing the thoughts prior to an upcoming workout. I also liked hearing about the workouts you don't like. Looking forward to your next check in.

[@raghuatuofm]

Great episode, love Sage and Sandi for their coaching guidance on KZbin. Loved coach Sandi's video about thinking of intention of each run before the run. She touches on those aspect when Kofuzi is dreading is 2 mile workouts. Excited for the future episodes.

[@raymart86]

Thx for sharing this Ko! I especially found the nutrition discussion fascinating. It’s such an individualized part of the sport.

[@juliansbeenshot]

super informative. thanks for putting this all together and sharing!

[@KofuziRunClub]

Thanks for watching!

[@SantaCruzRunner]

This was incredibly informative, especially in regard to intrarace nutrition. Love the new coaches!

[@jicalzad]

I think Sage & Sandi’s training plans are great. I used their half marathon training plan recently and I was basically following everything exactly, up until week 7 of their 12 week plan. I ended up getting sick with a nasty flu in January which made me stop running for nearly 2 weeks. I ended up meeting my goal time for the half marathon, barely. Wondering how much better I would’ve done if I didn’t come down with that flu

[@KofuziRunClub]

Only one way to find out!

[@LuisBecerra79]

Yo, what’s going on!! The only thing I don’t like about this interview is, that is only 41 min long ☹️. Great chat you guys 👍🏼. Sandi & Sage are the best. Glad we got to hear from both of them.

[@KofuziRunClub]

we'll be doing more soon! thanks Luis!

[@TheRunsPod]

Great chat and insight to your training with the guys for a PB at London 👍

[@timmyrd9610]

This conversation was very insightful. I very much enjoyed it. Increased my interest to consider a running coach.

[@isiah675]

oh this was great to see!

[@dansimon754]

Great collaboration! Lots of good information

[@KofuziRunClub]

thanks for watching!

[@charul]

Kofuzi getting coaching from Sage and Sandy. This is so exciting!

[@GJuu-jd3vv]

Nice! Made me think about finding a coach now for the next marathon goal time endeavor!

[@matthiassventoest6800]

so much great info here...

[@VietBotPDX]

Yooooooooo….. Cheerio! Love this KO-lab! Rooting for you for London!

[@JapanJacques]

Love to see these kinds of videos as someone who has not yet sought out my own coaching, but is wondering what the experience would be like. Albeit I’m sure it’s a different experience here in Japan, still valuable information!

[@Stevenc1984]

This is a must watch video 👍

[@KofuziRunClub]

thanks!

[@Scuba_Son]

I tape 2 salt tabs to my gels. It works great. Use blue tape and fold the top so it's easy to pull and take the salt.

[@KyleMcCueRunning]

stoked for what is to come for you in London man!

[@KofuziRunClub]

thanks Kyle!

[@marlinweekley51]

Good stuff 👍

[@georgios.a]

What an excellent video! Thanks for sharing the details of your training for London and how interesting to see you working with Sage and Sandi. Looking forward to seeing you in good old Blighty. It would be fun to join you in any pre-race events, but also, perhaps cutting down on those might be another lever you can pull to get that PB. Oh, and a tip about London: avoid going to the expo on the Saturday before the race - it is hectic!

[@KofuziRunClub]

Thanks for the heads up!

[@DuncanEpping]

This conversation about the 2 mile repeats is exactly how I have been feeling the last 6 months.

[@davidboyce5320]

I didn't realize that you are running London 2024. I will be there too.

[@seanb6615]

Hooray for positive people! :)

[@meangirlbecca]

This is super interesting and helpful! Excited to hear more about your training. I guess no Cherry Blossom ten-miler in DC this year since you're focusing on London?

[@KofuziRunClub]

Unfortunately no

[@trevortoman2867]

Higher Running training plans are dope. They really do seem to ebb and flow. The "down" weeks always seem to come at the perfect time when you're feeling borderline overtrained, and the build up to higher mileage feels forgiving yet still challenging. Currently on week 12 of their 50k training plan

[@GT-kx6hm]

Great vid. Been a fan of HR plans. Do u know if your custom plan is close to their Very Advanced Plan?

[@Feanaro5503]

I wish I could have a cool coach like Sage or Sandy. But I don't run enough to need one. So I guess what I really wish is that I could run more than 20-25 miles a week.

[@cathysohlberg4075]

Great talk. I ordered some of the London beverage. It wasn't easy to get. It is very very sweet but like Sandi pointed out, you don't know what it will be like race day. Also with London, the beverage isn't available until mile 9 and then only three other times after that.

[@KofuziRunClub]

Oh, that’s good to know!

[@rych7852]

For my last training cycle I started to take PH's 250mg capsule every 1h30. Seems to make a difference. I feel more alert in general towards the end of my runs than before. I'm a heavy sweater and always covered in salt at the end of a Marathon. Good luck in London.

[@Simo.PT.]

Really great content! One point i would be interest to know: how are you dealing with the faster paces of your Easy runs? Did you had to readjust your feeling of easy? Are you using an Heart rate cap? Thanks

[@KofuziRunClub]

I still cap myself at 145 (which isn't technically my maffetone number anymore, but if I get any higher than that I can really feel it). so on the one hand, easy runs take a bit more effort, but I'm still within what feels like easy effort for me. plus, my runs are done so much sooner.

[@Dyu07]

I used to take all my gel in one go and it gave me stomach issues. However, i found if i just sip the gel over several minutes with water, and no issues.

[@KofuziRunClub]

Where the industry trend seems to be cramming more and more carbs per packet, I find that having more packets with fewer carbs each seems to help out immensely

[@stevez3332]

The salt intake was interesting.. Here in FL you best be taking a ton in during summer training however if its a day like we had in chicago you def do not need as much.

[@JohnBirtchetSharpe]

FYI , London use bottles (made of recycled plastic) not cups .. so you can choose to carry with you between stations if needs be. So as to Sandi's point you will get a balanced Lucozade drink (as the values she looked up) , however it is not at every station (possibly 4 over the 26.2) most will be water bottle provision.

[@KofuziRunClub]

Ah, ok. Lucozade

[@Khristofu]

To add to John’s comment - at Oct 21 and Apr 23 race, the lucozade was handed out in a paper cup and was about quarter filled from memory. Water was bottled though as mentioned 😊

[@wk633]

Sorry if I missed this- is this a 16 week plan?

[@KofuziRunClub]

I don't remember how many weeks, but I reached out to them after Houston Marathon (I ran the half). I think we started two weeks after that race.

[@coffeecoffeecoffee7651]

KZbinrs coaching a KZbinr. Worlds colliding! 😂

[@Leeroy49]

Salt pills are nice especially in warm conditions.

[@iansellers1251]

@kofuzi, London Shakeout run planned ?

[@KofuziRunClub]

Yes. Stay tuned

[@jimmywu5924]

Maurten gels and SiS gels don’t have enough sodium or potassium. Can someone comment on why these seem to be so popular with elite runners? Pocari is great by the way, it tastes salty because it has enough sodium! I think that the “Liquid Gu’s” are the best. Really easy to get down because it is so liquidy and it has enough sodium. Most gels have a combination of glucose and fructose. Research suggests that a 2:1 combination on glucose (maltodextrin) and fructose is best. Body can only metabolize about 60 grams of glucose per hour, but fructose has a different metabolic pathway so can give you more carbs than glucose alone. BTW, for gels is definitely not enough for a marathon. No reason even getting close to bonking. Take nutrition every 5k.

[@chinpoeykhoo6261]

Great insights for all runners, thanks Kofuzi for sharing the session with coaches

[@Neatguyjake]

Using jack Daniels is an fascinating hydration strategy

[@brianway4240]

100 proof is still half water!

[@speedworkendurance2091]

How much water do you intake when you run because you need water to help digest all this fuel Try to introduce some water

[@KofuziRunClub]

Usually none. Science in Sport is very much like a liquid

[@DennisSeib]

Kofuzi Run Club Drinking Game: Take a drink everytime someone says the word "LIKE" - once you heard it, you can't not hear it. Using the word "LIKE" is becoming a societal epidemic. Don't get me wrong, I'm guilty of overusing it too but I'm trying eliminate from my vocabulary to be......like better.

[@KofuziRunClub]

Becoming an epidemic? Did you not remember the 80s? Using Like too much was an entire personality

[@alb.1911]

Too hard? This means that you have to double down on that specific workout! 😉

[@Khristofu]

Great Pod! Currently following Higher running BQ marathon plan for April marathon, looking forward to seeing how much faster I can go. FYI regarding London sports drink, the two times I’ve run it, it’s typically about a quarter of a paper cup (not including what get spilled all over your face 😅). The water is in small bottles though with a sports cap so you can actually run with it should you need to.

[@KofuziRunClub]

I'm hoping that I like running with the bottle