ZONE 2 ULTRA TRAINING UPDATE | Post-run recovery

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I'm nearly half way through my training plan for OCC & TRIBE RFL5 in August and September, so I thought it would be a good chance for a catch up about training! Just an easy run through some of our gorgeous countryside on the cards for this one plus plenty of chat about my audiobook & some titbits on post-run recovery at the end.
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My audiobook - Training for the Uphill Athlete
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[@nicograf9745]

Wow, this video has so much good information in it. It shows how much time you have invested into learning how to really train properly for a long multi-day ultra. It seems like you are doing just right and in a way were your body will cooperate as well. I‘ve just finished two years (started from zero) of consistent training along the lines of what you are doing. I am running my first 100k mountain ultra on Saturday and I feel really good about it due training properly. Thanks for another great video!

[@FloraBeverley]

Thank you so much! Still plenty to learn, especially about how I personally respond to different training techniques, but so far, so good! Huge good luck with the race, I'm sure you'll ace it 👏🏼

[@Nayz13]

I’ve been doing the zone training for a while now and it definitely made me faster and less prone to injury. I’ll read that book now, thanks!

[@littlerunner4505]

Uphill Athlete is a great book! A trail friend of mine turned me onto it. I use their calcs for the zones (I had to do more self-tests for LT and AeT since my VO2Max lab test was very wrong on those values). Z1 is a nice wide range and I spend like 80% of my time there - Z2 is actually pretty hard on your body when you get into the upper half of it. Chamonix! I will be in Courmayeur next week - super excited to be back in the Alps - it's just such a long trek from California ✈

[@st4331]

Great advice in this video, thanks. I started running again last November and Z2 training in January this year. I had to run/walk for a while but gradually improved. I'm now training for my first Ultra 50K (a 60th birthday present from my son!) and can now run bordering Z1/2 at 6mins/km; the improvements just keep coming. It's also massively improved my shorter runs. I targeted under 22mins for a 5K for my 60th year and managed 21m 16s a couple of weeks ago, so Z2 really improves running at all speeds.

[@FloraBeverley]

That's amazing, well done! Yeah it's so cool how it makes you faster even though you're running slower!

[@marissagriesel5990]

I just started with a base building phase using low HR runs. I run first thing in the morning and not having coffee before my run is the biggest adjustment 😁 If I do, I REALLY struggle to keep my HR low. I miss my morning fix, but it's all worth it!! Kisses for Tia!

[@FloraBeverley]

Haha yes coffee is definitely not conducive to low HR, although thankfully I seem to manage since my Z2 is so high 😅 Tia says hi!

[@chad.haggerty]

Great vlog, thanks for it!

[@Runner_Phil]

I’m still doing the zone 1 and 2 training and I feel faster on the harder races so it works well for that too. Half marathons are great fun, I’m running my fav half marathon the Great North run for the 3rd time in Sept. 😀

[@philcatchy4408]

Great video Flora and love that the patience of Zone 2 paying off. Thanks for the recommendation too, just ordered Training for the Uphill Athlete.

[@FloraBeverley]

Ah awesome, I hope you love it!

[@lottajarvi2907]

Your videos are so nice to watch and have inspired me a lot on my running journey :)

[@FloraBeverley]

This makes me so happy, thank you so much 🥰

[@lizzypicardi]

Great video!

[@derek_spear]

Great VLOG, really interesting 😊

[@NevadaIsland]

This is a great vlog! And so much of what you say also applies to other areas of life. I'm currently ill and found it so hard to actually take things slow and let my body recover, instead of doing all the things I wanted to do today. But I'm in for the long run (literally), so resting today will allow me to do more of what I love overall :)

[@FloraBeverley]

Ah yes totally agree! I'm in the same boat haha, gotta take it easy 🥰

[@emmasteen869]

Super helpful vlog as always! Going to be doing a VO2 max test soon so will be interesting to see the results.

[@FloraBeverley]

Ah fun! Let us know how it goes!

[@Manuel_712]

Good afternoon. My pace at Z2 is a 5 min/km. Let´s goooooo. LIKE and all the best, Flora. A nice week for everyone.

[@Lilliamarie]

Runna is great, I love it. Thanks so much for the recommendation.

[@FloraBeverley]

Ah brill, so glad you're loving it! 😍 no problem 🥰

[@belwynne1386]

Great vlog. I ordered the book on Audible! Glad your Z2 training worked and worked quickly.

[@FloraBeverley]

Amazing, hope you enjoy it!

[@Kelly_Ben]

Me googling Bavarian Mountain Hound as I watch... And, you coming home to Tia smelling like another dog... I know that look... 😂 What a great training week! I'm so glad the zone 2 is working so well for you! I can't wait to see how you feel in your upcoming races! I watched a video on the "stress cup", and how you only have 1 for all of life's stresses. It talks about how, if you KNOW it's going to be a stressful day/week, whether work, family, sleep, exercise, etc, you need to lessen the other stresses however possible or your cup will overflow. Interesting stuff!

[@FloraBeverley]

Hahah they're not very common here in the UK, although I've seen more in the last 3 years than ever before in my life, so maybe they're getting more popular!

[@FloraBeverley]

And yes totally agree about the stress stuff! Makes so much sense when you think about it, but most people don't 😅

[@CamdenBloke]

I upgraded from the Garmin 245 to the 255 at the end of last year, and I'm using that for a year to train for my next marathon in December (I have a few other runs along the way). It forced me to learn to run slow. Like, when it said '40 minutes at 6:30/km' I was like, 'That's too slow, I'll just run as fast as I feel comfortable for 40 minutes.' When it had a recovery day of like 25 minutes at 7:25/km I was like, 'How can I even run that slow? That's basically a rest day, I'll skip.' My watch started penalizing me and giving me shorter runs at slower speeds, lowering my base speed to 6:35/km and then 6:40. I disgruntledly started running slowly, and over time it's slowly upgraded my base speed to 6:25/km and giving me longer and faster runs. It's still less intense than I'm used to, and my strava fitness score has been slowly dropping, but I do feel like when I compare the more intense threshold runs to similar training last year, they feel easier for me? My goal marathon time is 3:45. Currently my watch is estimating 4:03, and from experience, those estimates are usually a little over, so I'm feeling confident. Setting my hear rate zones based on my lactate threshold instead of my perceived max hr has made training a bit more realistic.

[@rachkeepsrunning]

I'm really intrigued by the zone 2 running. I'm currently training for the Great North Run (using the Runna app) but will definitely look at zone 2 running for base training after. I can imagine it's probably a good way to recover from a race. Also, I highly recommend half marathons, I've done full marathons (which I love) but I adore half marathons too!

[@FloraBeverley]

Ah amazing! Yes great shout - I think it's such a good idea between races/in off season 🙌 yes defo, I feel like I'd love them!

[@Runner_Phil]

I’m running the GNR too and zone 2 running definitely helps as it allows you to go harder on runs like intervals. I run zone 2 on all runs apart from the faster ones, give it a try. 🙂

[@mydogkanskidrums]

Thanks for the video! I know you've spoken quite a bit about your history of IT band issues, and I was just wondering how that's going at the moment, particularly as you increase volume (but lower intensity)? I have a very similar history of long-term IT band problems (and posterior tibialis issues, as you have!), all the way from when I was a teenager and my 20s, with periods of being okay and periods of not being able to run more than a few kilometres. I've seen multiple physios and do a variety of strength and conditioning, but I still struggle at times. Obviously, this impacts the mental experience and enjoyment of running as much as the physical. I know you managed to overcome a lot of these issues with the help of a physio, but I wondered what the long term experience has been now and whether you feel out of the woods/does it impact your runs at all still/are you still sensitised to IT band issues? Thanks a lot.

[@debrascott8775]

I try to make a game out if going longer and longer on each zone 2 run before having to walk. Sometimes I have to say out loud "slow down"! 😂

[@benfield1890]

Nice insight into how different we all are, as an old guy your Z2 HR is my Z5 yet we apparently train at a similar pace (not race, I hasten to add, just train!) Oh to be young and light but perhaps I should take comfort in what old and 100kg can do instead :-)

[@FloraBeverley]

Haha everyone is unique, best not to compare 🙈 I'm always amazed at how fast some people can run in Z1 and 2. I get very jealous!

[@mikestevenson1334]

Wow, your zone 2 is a lot higher than mine! Keep up the great aerobic runs :D

[@FloraBeverley]

Haha yeah it's pretty high! So individual between people though

[@Run-w2l]

@@FloraBeverley It's a minefield. And the difference between what my Garmin classes as zones and my Strava classes as zones is huge. Out of curiosity, if your top end of zone 2 is 161bmp, what is your max?

[@FloraBeverley]

@@Run-w2l 196! I go through it all in my VO2 max & lactate threshold test vlog, including what my garmin & whoop think vs. lab tests!

[@amykinder8416]

No luck with the Marathon but got into London landmarks half. Will likely be my first official half (pretty new to running)....but hopefully first of many!

[@FloraBeverley]

Ah amazing!! That one is supposed to be so good. Hope you enjoy it!!

[@mathews0618]

I like your video 😊 my base runs i can do with my mouth closed and can have a full conversion without getting winded. My zone 3 runs are like the one in your video. I'm 44 and my max hr seems to be 180. My zone 2 peaks at 131 in my garmin. What are your thoughts?

[@ShervinShares]

I spy WHOOP on bicep 💪💪💪

[@meangreenmememachine2890]

based.

[@sebastianfischer2520]

Hey, I've been following your Strava runs :) I'm doing my first trail run (30k 1000hm) and started aerobic base training. My runs are currently so slow 6:30-7:00/km any heads up when it gets better :D?

[@FloraBeverley]

Heya! It totally depends what your aerobic base was like when you started, but it takes literally years to get it really good! But I think in the space of 6 months you can see huge improvements, whatever level you start at 😊

[@petraalma29]

161/min as the top end of your Z2 😮 That’s more or less my max HR! Gosh I feel very old suddenly 😢

[@FloraBeverley]

Hahah mine is 196 I think 😅 but everyone is so unique!

[@petraalma29]

Well I am 60 after all. Not sure how that happened 😉

[@belwynne1386]

There is a lot of that going around!

[@nicksrunningandadventureschann]

What do you use to film your runs 🏃‍♀️? Another great vlog I'm also doing zone runs and it's hard doing the slower runs a lot of concentration

[@FloraBeverley]

I use a gopro hero 9! :)

[@nicksrunningandadventureschann]

@FloraBeverley many thanks looking at upgrading my camera

[@MattClarry]

Didn't get into the London Marathon again this year, think it's 11 years in a row now!

[@FloraBeverley]

Oof yes it's the same for my friend! Sorry to hear that, hope you get there eventually! Or another mara 🤗

[@MattClarry]

@@FloraBeverley Yeah, fingers crossed again for next year! I'm thinking I might have a look at doing the Manchester marathon. I did the inaugural Leeds mara this year, that was very tough in the heat with the hills and I'll be running the Yorkshire marathon in October again, think that is the 7th time in a row!

[@kimberlysadberry6757]

my house is practically a jungle😅

[@andrewclarke8036]

How did you go about calculating your zones? Most of the "formulas" and such I see have Z2 HR a bit lower than you shared. Would be interested in any resources you can provide to help me calculate!

[@FloraBeverley]

Hey! Go and check out my previous vlog about my VO2 max & lactate threshold test 😊

[@andrewclarke8036]

@@FloraBeverley will do! Thanks for the reply.

[@FloraBeverley]

@andrewclarke8036 no probs! Its defo the best & most accurate way of testing - as you'll see in the vid 😊

[@achmalach64]

Hey Flora. I'm currently pre training for a first ultra and struggling a bit with zone 2. In the video you said your zone 2 limit HR is about 160 bpm. I'm curious how you calculated this. Based on LTHR or max HR? Did you do a test? 160 bpm for zone 2 sounds really high to me. I calculate my zone 2 as 85% of my LTHR. My LTHR is 165, my zone 2 max is 140bpm. For you, it would mean your LTHR would be around 188bpm. That sounds really high. ( 188 being +- 90% of max hr = 209) Im assuming you are 25 or so, (dont shoot me if im wrong.) max HR would be around 195? Zone 2 based on max HR: between 60% and 70%. 195 x 70% = 137 Zone 2 based on a 85% of a LTHR of +- 90% max HR. 195x90%=176. So 176x85%=149 Am I seeing it wrong or are you just running in zone 3 ? Please help. thank you ;)

[@FloraBeverley]

Hi! If you look at a few of my other videos you'll see that I had a VO2 max and lactate threshold test done, which is how I found out my zones. Any other calculation is inaccurate, although 'conversational pace' is probably a good proxy for Z2. Hope that helps! ps. I'm 28 and my max HR is 196! If you watch the vlog you'll get all this info and the reasoning behind it :)

[@achmalach64]

@@FloraBeverley thanks, you're the best

[@jseales86]

Can you link to a video of how you set your zones, because 160+ sounds high for top of zone 2.

[@FloraBeverley]

Check out my vlog from 2 weeks ago about my lactate threshold & VO2 max lab tests. It is high, but it's also correct.

[@jseales86]

@@FloraBeverley I can see I implied it was I correct. Sorry, that was not my point. I'll have to try a lab test at some point.

[@FloraBeverley]

@jseales86 no probs! It's the most accurate way of getting the numbers, so well worth testing 👌

[@kaha9826]

Slightly off topic but...what's your vest in this video? 😃

[@FloraBeverley]

The pack? It's Silva! Super lightweight. Doesn't fit much in it, but it's very convenient!

[@MrArnie82]

😂 I do that we drive 2 decathlon and I run bk (5 miles)

[@FloraBeverley]

Hahah we all have our vices 😂

[@tadejdanev5030]

you dont sweat at all :) wow.

[@FloraBeverley]

Haha I do! This was just a very leisurely run 🙈

[@tadejdanev5030]

@@FloraBeverley pace was around 6min/km which is not so bad at all....hehe

[@dermlover1]

Man, it takes me 1 hour to run a 5k at zone 2 :(

[@FloraBeverley]

It takes ages to improve, keep at it! Consistency >>>