HOW I RAN A

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[@Vo2maxProductions]

DISCLAIMER: I title these kinds of "long training talks kinds of videos' very specifically to my best PR times (times that I may never improve upon honestly as this one happened almost exactly 10 years ago!) But I do video titles like "How to run a sub 14:30 5km" or "how to run a sub 30-minute 10km" over the years because I know specific details make for good KZbin titles. I also know that most of you are simply looking to improve upon (or finish your first half marathon) time or experience distance running. Maybe you're looking to crack 2 hours or 1:45 or 1:30 for a half marathon? Maybe you already run 1:02 though and are finishing way ahead of me! In any case racing and training for distance races is hard no matter what your specific time goal or PR is - going the distance is already hard enough and an amazing accomplishment! What I hope with these talks is that you can see a bit "behind the training process flow" and see how different kinds of workouts (from Tempo Intervals to Long Runs and aerobic based training) can help improve your fitness and speed over time. Maybe you can learn from some of my past training and racing mistakes as well (or at least just laugh at me 🤣!). In any case, keep up the great work, thanks for following along, and hope your running is going well... #AnySurfaceAnyDistance !

[@matthewlubey9316]

Trying to go sub 90 minutes so I’m glad this video came out

[@hectormoraga3780]

Knowing and visiting Sage videos in 2016 - 17 when I started in running....and still learning from him.. Awesome motivation to get a PR at my 51...1:35 in Half and 3:15 for the marathon. Thanks for the journey and a Big hug from 🇨🇱🤗

[@asadahmad5685]

You should create a podcast, I would love to listen in every episode.

[@jrisner6535]

He has a podcast

[@guest00791]

I never see any new episodes on the podcast. Is it patreon ?

[@jrisner6535]

@@guest00791 you're right though, he doesn't do pods often

[@marathawnjawn8862]

Great insight, thanks! I’m no where near that ability, but I’m racing a half in Yuma, AZ next weekend. Hoping to run 1:18. I think I will add some of this philosophy into my next half marathon training build. Thanks!

[@vrabiecatalin5863]

Seeing you running in that conditions motivate me to do some workouts in this winter. Thank you for your videos!!! Stay safe!!!

[@517BA]

Just wanted to say how I appreciate your thoughtful and humble attitude in sharing your experience and insights for us out here. Appreciate how you honor runners of all ages, fitness and abilities. You have my utmost respect.

[@joshuaking1194]

The timing of this is funny 🤣..... Reckon seth is watching?

[@adrianbjones]

I reckon this is a dig at Seth for sure :)

[@chandlerrodriguez7670]

Broooooooo this was the VERY first thing I thought of!!!!

[@cpaiglesias]

I thought the same. Started laughing as soon as I saw the title. Coincidence? I think not lol

[@adrianbjones]

To be fair to Seth (and Sage), he does mention that he ran that time quite a while ago. I am hoping to get back to my PR from 25+ years ago, but I got that time on very little training and now it's going to take a lot of training to get there again now - getting old sucks :(

[@jacobroberts2367]

@@adrianbjones 100% sage is salty that sjd is taking all of his fkts

[@hammer313]

Love your channel Sage. You taught me good running technique amongst other things. I started running 2 years ago at 45. My first run was less than 50 metres. I wasn't sure I was going to stick with it so googled for budget runner reviews and bought some budget runners. Last week I bought some hoka one one clifton 7s. OMG, sooo sooo good. My calves don't get hammered any more. cheers.

[@aislingcampbell4139]

One of the most useful videos you've posted. My PB is 1:43:20 age 57. Hoping there'll be an official half to race by the end of 2021.

[@DroneRunner1975]

Thanks for doing your channel Sage. You have been an inspiration for a good many years now.

[@Andykerrsailtraining]

Thanks Sage. Some really useful tips in there and helped me to understand how some of the sessions I am doing in my half training work to lower my time.

[@gokiwi2642]

Haha you have to do a video like The FoD runner & the Welsh runner time trail but with You & Seth James Demoor, cool 😀🍀☘️✅🌳🌴👏👊🏼

[@JonsConsciousLife]

Revisiting a bunch of your videos as I’ll be getting into HM training in the next couple weeks, aiming for my first sub-1:40 in May.

[@johnc7385]

I ran a sub 1:25. Still my pb. Okay, not amazing by the standards here but I'm happy with what I achieved.

[@dimitriskiousis1593]

its a very good time man!!!...if you try more you can do 1:22 easy...me i havent run half but is in my plan in near future

[@wastelander1015]

that's roughly 4 mins per k. It's a very good half marathon pr. :)

[@Morfeusm]

It’s not amazing by professional standards but very admirable and fast HM! I can only bow to your athletic ability!

[@drtimoneill]

And if you're 50+ (like me) that's pretty mega! I can wish :)

[@johnc7385]

Wow! Thanks guys! My long distance days are over for the time being. Knee problems for one. My goal now is to put on 10kg of muscle. Considering on race day my weight would be 60kg ...so aiming to get to 75kg. Always a new goal.

[@VIV292]

I’ve got the old vids big inspiration thanks for the memories your info helped with me doing my first mountain Hundy back in 2017!!!!

[@Zeuskazoo]

Just as I was binge watching Sages videos this is uploaded

[@ericberg922]

This is such a cool video! I live in the metro Detroit area and frequently visit stony creek to run! Just had 13 miles this morning

[@arpjhsbball33]

Sage, big fan of you and your videos. Being from New Orleans, it always made me kinda proud in a way your PR was here. Wish you would come back some day! Even though I know you’ve moved on from the road races. Much love to you and Sandi from NOLA.

[@hebrews11vs5]

This is some impressive training. It's hard to fathom what a professional runner has to do to be so fast.

[@RunThePlanet]

Well presented video. I'm working towards a 1:30 half, as part of my mission to a sub-3 marathon, so found this one interesting to watch. Disney's on the bucket list of races to do for me too.

[@abzubillaga]

You´ve got a great pedigree. This video talks how much you´ve been through and when you say something it´s because of this. No rubbish. Good on you Sage!

[@TheKiltedAdventurer]

That is an amazing PR! Thanks for the tips.

[@ir9587]

The channel gets only better. Congrats on Higher Running!

[@Vo2maxProductions]

thanks for your support!

[@xelionizer]

Wauw!! That's a fast marathon pace!!! 🏃‍♂️💨

[@grooovo]

Thanks Sage, just ordered your book and looking forward to get it! For me it would be interesting to know also how to train to run at 3min/km :) if you will ever do a video on that I will appreciate!

[@jamesroberts162]

Ooh... feels like we need a Sage vs SJD half marathon race-off... 🤪

[@eriktred]

The timing of the release of this video is very coincidental in context of SJD this past week...😂. (And I'm a fan of both).

[@lee_legs_it]

@@eriktred exactly my thought 🤔

[@AthletesJournal]

They will be very well matched!

[@schoonerchow]

sjd all the way,

[@danieln.4876]

I know this is a super old video but it is so funny to see clips of you running laps at Stony Creek! That's my current go-to for run/bike workouts and long runs! Didn't know you lived in Michigan for a time.

[@EMLRecordings]

I can't believe I just ran a 1:32 in training as a ''Tempo'' session and I felt great averaging 4:20 per KM pretty solidly throughout and my Pb is 1:29 lmfao. I had the same glute issue you did Sage and have been working consistently for 13 weeks now on my Hips, Glutes, Quads, as well as Core and Abs and I can't believe I ran that yesterday...im not even training for Half Marathon hahaha. Just about to watch this video on my ''active rest day'' with my breakfast before I get another s+c session in later today. Thanks for all the videos dude you got me into Ultra marathons and your advice over the last few years on this channel has really helped me :-)

[@Vo2maxProductions]

congrats and keep up the great work!

[@HWLee-vu4hv]

Thanks for sharing!

[@user-kg2rp9hu1e]

Hey coach Sage. Would you mind posting the whole log somewhere on your website or on the internet? that would be awesome!! Thanks for the great tips

[@davidisonyt]

7:06 Not sure screaming "too damn slow, get on it" is the best way to deal with a guy dropped by the group.

[@sammygibbons8960]

ahaha i thought the same thing! i know that would personally just make me mad.

[@newlyborncorn]

Anger is fuel!! 🔥🔥

[@murshizimahadzir8459]

Great info

[@williamcollins0932]

Watched so many of your videos, then purchased your half marathon training plan. How am I just finding out that your 1/2 PR was in NOLA? That exact race is still my PR at 1:44:39 when I was 39 years old. Using your plan, I am attempting another PR at 50 years old at the same race in 3 weeks (I live near New Orleans). Praying for great weather. So far, I have hit every workout on your plan and have hit the time goals for my goal pace. Per Garmin, my VO2 Max and LT have improved a good bit. My aerobic HR/pace has improved a lot as well. And I know that I am running faster. It will be tough, but I will give it my all. Keep up the great videos!

[@pv20ft6]

Hey man, Keep up the good videos. Good training tips. Where are you originally from? Michigan?

[@nehemiah9190]

What I learned from this video about breaking 1:05:00 - Run fast - Run fast often - Run often - ??? - Profit

[@rogerc23]

This video was a waste of time.

[@ianwalker3600]

Hi Sage, discovered your KZbin videos a few weeks ago. Love the detail you go into, not so convinced by the music intros haha. Couldn't help but smile at a comment in your training log about the 1.04 actual race. 'Lost 2 seconds at the start'. Absolutely the level of detail I'd expect in a serious runners log. If you're still considering it, good luck qualifying for the Olympic trials.

[@RobManser77]

I love the music! 😃 Always makes me smile.

[@brianway4240]

Hey Sage, Seems like I have watched this before but it caught my eye today. Anyway I wonder if you have copies of that book about your Hanson's days. Is it possible to send a money order and get it from you?

[@amypond9398]

Charlotte NC or Charlottesville VA, not to be picky, I just grew up in the area and we have a school rivalry

[@maxquirk6688]

Hey Sage, would you consider throwing your training logs leading into your best performances on the Sage running website?

[@hham9305]

This would be awesome. I would love to read through those!

[@enrique-ee7qc]

Do you coach? Training for my first marathon 1 year from now in between will be doing small races and halfs

[@seanthat0126]

Yes it finally happened first!

[@Kevin-cf8uu]

Was this video done because Seth just got a 1:05 half marathon?

[@doogiski]

I have to think so. A guy that runs in the mountains just happens to post a video about half marathon training for the first time in how long? a week after one of his KZbin rivals runs a half marathon PB a minute slower than his PB.

[@Kevin-cf8uu]

@@doogiski I think a lot of people are going to think Sage has his ego hurt or something. You know it'd be nice to see a little collaboration video with them to show it's all in good fun! :D

[@Vo2maxProductions]

I did this video because half marathons are probably the most popular distance running event ever in the US nowadays. And specific thread titles with my PRs are generally viewed well (i.e. "how to run a sub 15-min 5km" or a "sub 30-min 10km). Note I have done training talks over the years like. "sub 1:30 half marathon"...check out the playlist. I was analyzing old training logs and old footage from my Hansons-Brooks days (looking at my running form actually) and figured I put them together into a relevant training talk

[@Kevin-cf8uu]

@@Vo2maxProductions Ah ok makes sense. I hope people see this because you and Seth are probably the most popular running related youtube channels and given running is such a friendly sport I think a lot of people will be worried and could jump to the wrong conclusions. Anyway I think you're both awesome!

[@lyviusvik7311]

It will be amazing that both Sage and Seth do a video together, two strong runners and very interesting youtubers from Colorado.

[@stevocanuck]

first view, comment, and like

[@seanthat0126]

Dang you actually Beat me to it

[@cancertokona6298]

Hey Sage, you think Hoka would give you a code for subs? I'm about to order some Carbon X2's haha I'm slowly working towards 1:20ish on the way to sub 3 at the end of the year after Ironman UK so this stuff is awesome to watch at the moment :D

[@Vo2maxProductions]

sorry HOKA doesn't give me a code

[@cancertokona6298]

@@Vo2maxProductions Ah shame, a big reason I want to try Hoka was due to their marketing presence and sponsorship of yourself and a few Triathletes I also follow so would have been a nice way to relay that back to them when ordering. Best wishes :)

[@YoToddYo]

But sage, I can't walk faster than 5/mile 🤨

[@bobbob9364]

Crushed 12 miles 1 hrs 53 lol ,hey I am 53 yrs give me a break ,I thought it was good lol / aiming for under 4 hrs when 60 / but focusing not just on running but an all over fitness and strength for my later years

[@b123me]

Hey if any of you see this can you answer this for me? I’m training for a sub 1:30 half I’m a relatively new runner I did treadmill work for 2 years and now the past 3 months I started running on the road and love it. My mile PR aid 5:28. So anyway I did a max heart rate test got 205 bmp and I’m following the Pfitzinger 31-47 plan and I can run a 8:00 min mile at 190 bpm and can hold that for a while but it’s not my aerobic zone when I train aerobically I have to run at a 10:00 min mile to stay under 175 bpm. Is this normal?

[@b123me]

Lieterly three days later I can run an easy pace at 8:30-9:00

[@SendoPLUS]

7500 km in a year jeeeeez

[@vishaldubey5699]

One question sage do you ran all of your workouts at altitude

[@RobManser77]

That’s unavoidable surely if you live where Sage does? He’d have to drive for several hours to do anything else. 😃

[@Vo2maxProductions]

back then these workouts were all at sea level as I lived in Michigan

[@ndk4]

Canaday Canaweek Canamonth Pls don’t kill me

[@sanki7087]

Make a similar video like this for a mile

[@ericb7937]

Let's say you are running 1:54 and need to get 1:30 in 6 months or you will die. Which steps to take?

[@ricardodjfm3257]

I just cant break 1:06 thats probably my limit.

[@brendanh9719]

Does a workout like 16x 400 have an endurance/v02 max benefit to it?

[@fatmansprinter]

Thats a typical early anaerobic workout. 5k pace 96% vo2 max. Run one jog one. You'd be working on improving vo2.

[@Vo2maxProductions]

traditional Vo2max workouts usually involved longer repeats (like 800m-1km) around 5km pace. However, 16 x 400m could have some element of Vo2max kind of training (it would usually involve more like 3km race pace and a pretty short rest). It could also be quite anaerobic and very hard. But it all depends on the speed/intensity you run the 400m reps at as well as the rest break in-between each.

[@fatmansprinter]

@@Vo2maxProductions Peter snell did 20x400 run one in 65 jog one 10 miles early on i suppose its more suited to an 800/1500m man.

[@RobManser77]

@@Vo2maxProductions Is there a benefit to the length of time at VO2 Max *in each rep*? Or is it just the total time at VO2Max in the session that counts? Last week I analysed a 4x1000m and a 10x400m session and discovered that, surprisingly, in total I spent more time at VO2 Max in the 10x400 session. The theory from Jack Daniels and others is that you spend time ramping up in each rep, so you’re better off running longer intervals, but I didn’t find this when I did the maths.

[@Eagle-zl4gz]

What is your half time now days?

[@omgiheartpie]

My guess is 68-69. I don't think he does that much specific work nowadays. Bet he could get back down to 64 if he gave it a serious crack though!

[@Vo2maxProductions]

last time I ran a flat out half race was at Big Sur (kinda hilly) in 2015....I think it was like a 1:0640. However, I did run a couple sub 2:20 marathons around then...including CIM later that year and would usually split around 1:08-1:09 at the Half -way mark (i.e at Boston, Houston a few times in the last couple of years). To be honest I'm not really interested in racing half marathons on the road anymore (unless it's to try to OTQ again for something). My PR will probably stay 1:04:32 from 10 years ago...and that's fine with me! Cracking 1:05 was really, really hard for me and took years of focus. My sponsors mainly sponsor me to go Mountain-Ultra-Trail running these days and while I'd love to show up at the Boston or NYC marathon again and have a crack at top 20 or another sub 2:20 (but mainly to meet you guys!), I'd also love to try to place on the podium at something like UTMB or actually run a decent 100-miler!

[@doctr7147]

Did you colour your hair

[@Vo2maxProductions]

no. But I cut part of it. Still working on finishing the "self hair cut"!

[@doctr7147]

@@Vo2maxProductions ahh ok ..good luck I hope you can find yourself a nice woman ..it will take some stress out of your running

[@RobManser77]

That’s a weird question - isn’t Sage still in his 30s?!

[@doctr7147]

@@RobManser77 running can age a person esp competitive / hard racing . Stresses the system . Nothing weird ..his hair looks very jet black so I just asked ..he needs a woman then he will be right

[@RobManser77]

@@doctr7147 He has a girlfriend; Sandi. She’s a really good runner too.

[@liammilk5802]

"3 miles in 15:00 (5 minutes rest for all) 2 miles in 9:49 1 mile in 4:55 Not hard at all" What?

[@kramerhollenbach7191]

gosh you ran a 1:07??? Mr.Molasses over there!

[@salahudmahfoodz2949]

That is 3 minute faster of malaysian recod

[@doogiski]

What a dig at Seth de Moor. Might as well titled this “Only losers run 1:05 or slower half marathons”.

[@DBos77]

I don’t understand why everyone links these guys together. Seth is a nice guy but is a total dork and I get why Sage might not be interested in the comparison/rivalry that people make it out to be.

[@Moneyalmenial]

@@DBos77 they are both youtubers who live about 30 minutes apart, churn out running content, love mountain running, same age. Probably why they are often compared. Just saying.

[@Deadbuck73]

They both seem like good guys... I bet they’d work together and probably get each other to the goal...

[@jacobroberts2367]

I feel like sage feels salty towards SJD... making this vod the week after he misses his 1:04 goal. There’s been a few other things too.

[@woody369]

For sure.

[@Twize]

I hope not. I like both these jungle stud runners. I learn a lot from them both. Just a note though, humility goes a long way with the viewers. 👍

[@jacobroberts2367]

@@Twize I like both as well.

[@Kevin-cf8uu]

I don't know why he'd be salty... Maybe just utilizing SJD's run for extra views on his channel. Also maybe a slight flex. Idk. I mean I'm sure if Sage dedicated hardcore 12 weeks or whatever he could hit an insane time too.

[@sharonsmith9447]

I didn't think he was being salty, I thought maybe he made the video to try and help seth out and show him the benefits of very specific half marathon training.

[@sessarichard]

Sadly, half marathon performance is largely a matter of genetics. An average runner can improve maybe 5 or 10% with training, but your speed and efficiency is largely out of your hands.

[@ericb7937]

What about - strength training - train for a 5 km then come back - less body fat

[@michaelpapp7371]

I think you spend too much time talking in miles. Stick with metric kilometers and will be much. But still good content other wise