I didnt understand a word of that but I still enjoyed the video.. 😂Bring on the mills brothers 1 miler.. 🏃🏼♂️🏃🏼♂️🏃🏼♂️😁x
@CrownMyRun5 ай бұрын
Thanks Liz!
@jamesm68305 ай бұрын
There's been lots of running but when does the crowning start on this channel?
@CrownMyRun5 ай бұрын
I have a route on Strava mapped out for some crowns soon 🤣🤣
@JusticeFPV5 ай бұрын
Great video, nice change of pace from the usual running commentary. I enjoyed getting a glimpse into the hard work you obviously put in to training. As someone who also relies on Garmin's training plans, it was really interesting to see. Coincidentally, I do walk recoveries during my runs too. Your video has prompted me to retest my lactate threshold to make sure they're dialed in correctly. Always looking to eke out a little more performance! Keep up the awesome content.
@gerlewis5 ай бұрын
I will be interested to see how you get on. Enjoying the channel. Im starting a different approach myself (currently a 20:00 5k runner) so i am keen to see how we both progress over the next 12 months 👍
@CrownMyRun5 ай бұрын
What approach are you going for if you don't mind me asking?
@gerlewis5 ай бұрын
@@CrownMyRun I'm 43 and injury prone, so going to try sub threshold only, plus easy runs. V different to yours! Let battle commence :) (I've followed you on Strava btw)
@CrownMyRun5 ай бұрын
@@gerlewis Ah, fair play, Good luck! 😎
@geoffh25605 ай бұрын
Very interesting topic. As I'm completely ignorant on lactate threshold matters...I'll just say the 2 things that have helped me are; Consistency of training over several years and MUCH longer distances (+ slower pace) on the LSR.
@CrownMyRun5 ай бұрын
Yeah, I'm planning to up my average mileage from 40-50K to 70-80K even when not training for anything inparticular
@TBasianeyes5 ай бұрын
@@CrownMyRun impressive that you did a 38min 10k on such low weekly mileage. i think you got the horsepower but you lack endurance, the solution to that is always to just run more - not harder.
@grazisold5 ай бұрын
Interesting to hear you think runna leans you towards harder training. I've been using it for the last 6 months and I've been finding the same recently, showing signs of overtraining for sure
@nielsv20255 ай бұрын
Very interesting for me since your numbers are so much like mine although I'm 50 y/o. My 1k pb is 2:58 and running level calculators tell me that I should be able to run much faster on distances from 3k and up than I'm actually able to.. So far I assumed that I'm just better at shorter distances. I'll be following your progress mate!
@CrownMyRun5 ай бұрын
Yeah, I think I am naturally better at the shorter stuff but I was beginning to think I was absolutely useless at the longer stuff 🤣🤣. Hopefully I can make some good progress now!
@lanbroghini5 ай бұрын
I am pretty similar ability runner to you and my short distance times also seem to be way better than the calculator. I think its a mix of that specific calculator being a bit generous and lack of aerobic development over a long period of time. My 5k pb is 17:17 and I do threshold about 3:55 on a good day or 4:20 on a bad. I would just say to go to feel!
@spuriousmonkey5 ай бұрын
2 min walks between intervals is amateur work. I was doing Jeff Galloway’s Half marathon program on Garmin and he insisted I take 3 minute walk breaks in between 800m intervals. He sounds like a nice chill guy, but he went from 6x800m to 16x800m at the end of the program.
@dkny99545 ай бұрын
Lol
@CrownMyRun5 ай бұрын
I'm changing my ways!
@doing_hard_thingsАй бұрын
What was your weekly mileage in the peak of your marathon training? And what was the longest run you did pre-marathon? (If you don't mind me asking)
@CrownMyRunАй бұрын
Not at all haha. My first marathon block I probably averaged 80-90K in peak training. Did a 3 hour 28 on a roasting hot day at Richmond Marathon 23 - that is on the channel! Second one averaged more like 60-70K but focussed more on nailing the long runs for the 3 hours 11 at Brighton this year i think I was probably similar fitness in both tbh, but hard to know 100%
@CrownMyRunАй бұрын
And 36KM is the longest run I've done pre-marathon!
@hectorrusinqueolaya92865 ай бұрын
You probably have a fairly high VO2 max (=> a big, healthy heart) and that's why you're so good at short and medium distances, and it would also explain why you can get away with such good times for those distances at such a low weekly mileage (40-50K). Your max heart rate is also a good indicator, you guys can hit 185+, 190+ with relative ease. Ironman athletes (extremely long efforts) sometimes need to lower their VO2 max to perform better in these events (I know of at least the case of two Norwegian triathletes with a huge VO2 max of 90+ ml/kg/min). This shows that it is not enough to have a big, strong heart to run long distances. You need adaptations for long distances that you probably won't get from threshold training. If you have the time, I would keep my fatigue level low and gradually increase my mileage. That means lots of easy and recovery runs ("zone 1 and 2" = under your first lactate threshold). The most impacting training metric for long distances is raw mileage or, even better, kilojoules (if you have a power meter that takes ascents/descents and wind resistance into account).
@davidisonyt5 ай бұрын
I tried the garmin threshold test and had similar results to you - it said my threshold was slower than my recent half marathon pace, and my half marathon pace is a fair bit slower than yours so its even harder to believe my threshold is lower than something i could maintain for well over an hour. Btw have you considered just running as hard as possible for one hour and seeing what your pace is?
@CrownMyRun5 ай бұрын
Yeah, I think I will probably do that at some point but it will be fairly grueling, so need to find an optimal time in my training regime!
@cicckany85405 ай бұрын
I wouldn't trust that Garmin threshold test. I did it too, and the result have me a much slower pace, then my half marathon PB pace. I occasionally run with heart rate strap, and after one, recently, the watch showed that new threshold was detected, and that was between my 10k and HM pace. That seems much more believable.
@cmaddog40025 ай бұрын
Im at a 21.5min 5k pb, whats the best method to get this down sub 20?? -- a comprehensive training regime including intervals or new shoes?
@CrownMyRun5 ай бұрын
I can only speak for myself but a few months of averaging 40Km a week with 1 interval session a week aiming at just below 4:00/km got me there!
@barisbolat71523 ай бұрын
Freshhold?
@CrownMyRun2 ай бұрын
👀
@christopherhamill5255 ай бұрын
Those equivalents can’t be correct. A five minute mile just does not sound like a sixteen 40 5k, especially given that’s my pb on the nose while my mile conversion would be a 4:46? Maybe a road mile
@CrownMyRun5 ай бұрын
They've always seemed very suspicious to me, I know they're meant to be rough guides but they seem generally pretty rubbish! I saw one influencer trying to claim to you should run an all out km and then add 15-20seconds per km for your 5K time. I'm almost in the 15s apparently! Lots and lots of rubbish out there!
@markcameron35 ай бұрын
Have you tried the vdot calculator for equivalent times
@CrownMyRun5 ай бұрын
Yeah, it's similar to most equivalent calculators and reckons my threshold should be 3:43/km based off my mile or 3:47 from my 5K. Think I just need to drop everything back and work up towards my apparent potential!