Sub 3 hour Marathon || Training Run

[@nicholasflores8783]

I don’t mean any disrespect. I appreciate that Sam has not blown up yet in the light of this sport. I appreciate that he keeps it real and honest in every area of his life and he doesn’t give us bullshit! I wish him the absolute best and hope he crushes the season! Love this guy!

[@rogerc23]

Huh? How would this be considered disrespectful?

[@francisacolitse5059]

@@rogerc23 maybe he thought it sounded like he didn’t want Sam to succeed

[@SamYoYoYoLong]

Thanks for the love Boss!!!

[@molochz]

I mean no disrespect but I'm 'bout to say a bunch of positive shit up in here.

[@PeterDawes]

Insane how casually you did that

[@christophebelanger8372]

Imagine doing a storytime while running a sub 3h marathon ?!?!

[@SamYoYoYoLong]

#fitness yo or maybe #insanity?

[@WorkaddictsHQ]

Sickest part of the video! Freaking STUD 👊 Work Done ✅

[@gecko1322]

I wish I had 10% of this man's energy level and positive outlook

[@SamYoYoYoLong]

It helps having a psychologist as a mom!!

[@JCP2006]

You're hard core man... love it, love the videos. Keep them coming!!!

[@bigcmacd]

Don't fear the distance! Can relate to that. I've ran 2 solo marathons in the last 8 weeks, 2:54 and 2:51, targeting a sub 2:50 in a couple of weeks! That was a seriously impressive run, especially on those hills in that wind. Looking forward to seeing what you can achieve this season.

[@SamYoYoYoLong]

Thanks man. You are doing some big work

[@micahling8692]

Lol! That was me who did the write up for Bicycling Magazine! But...sorry the McD's didn't pan out...

[@SamYoYoYoLong]

Yes it was you!! And it was a great write up! At least we tried

[@debtraccarella1131]

Sam, great video. So inspiring!!! I can’t imagine a marathon training run, YO YO YO. You are going to have a great year!!! Woooohooooo

[@SamYoYoYoLong]

I HOOE SO...WILL STAY ON THE GRIND

[@TeamSaundersTri]

Beast! Man, we could feel the pain when you were in those headwinds. You deserve all the burgers and shakes for that effort!!!

[@TriathlonDan]

Great work Sam! Love the new ride

[@kambazoo]

wow mate , solid run !!! your fitness is amazing

[@NonAstrologer1]

I really love your approach to training. You sound like you're having a blast.

[@mlegrand]

Nice effort Sam! You should hop in a marathon race some day in the near future at sea level. It’s just nice to have a decent marathon PR. I’m guessing you could go sub 2:30 which would be fun 👌

[@SamYoYoYoLong]

I ran 2:32 two years ago. I think now I'd be closer to 2:20 when fit and tapered

[@mlegrand]

@@SamYoYoYoLong - Olympic trials qualifier used to be 2:20. That would be a fun goal some day. 👌

[@SamYoYoYoLong]

@@mlegrand I believe b qualifer is 2:18 now and a is 2:12. Under 2:18 would be a huge goal--but would def require focused marathon only training

[@edutoro11]

Sad that you are not going to race Miami!!!... Im going to race the age group race there and I was looking forward to seeing you there and maybe having a picture with you. Maybe another time

[@SamYoYoYoLong]

I'll definitely be having FOMO that week. I didn't think I'd be fit enough on time. We will cross paths sometime. Just give a YO YO YO and we will make it happen

[@MrDoctorMD]

Your positivity helps me manage my life which is pretty hard right now.

[@SamYoYoYoLong]

Keep your head up, you got it!!

[@CG-99]

Powergel love them. Just switched to this brand of gel and they are so much better than the High5 and SIS gels I have used for years.

[@SamYoYoYoLong]

Completely. I've never used a better gel

[@AdventuresomeOutlook]

Big Unit!!!! So I'm 6' 6" been training for a year and can't break that 9:00 min/mile and remain in a good HR zone. Will my body eventually adjust or is being tall a pretty big obstacle

[@SamYoYoYoLong]

Good question, I've found for me it's taken a long time to adjust but that once you adapt it's not a disadvantage. Body height to size is important but remember longer levers are a benefit

[@AdventuresomeOutlook]

@@SamYoYoYoLong I can run 10 miles at a 9:30-10:00 pace without ever going over 155bpm but as soon as I go down to 9 or under then BOOM I'm running at 165+ easily. Also, runners I run with have a cadence of around 170-180 and of course I'm around 155 they tell me I need to be with them at 180 but I say I'd be hauling ass if I did that. What's your thoughts on leg length and cadence - if you don't mind

[@SamYoYoYoLong]

@@AdventuresomeOutlook yeah taller usually means lower cadence. I've worked hard to not have it be to lie. My race cadence when going fast is right around 80. I definitely think about having a shorter stride but a 90 cadence for me would be running 5' miles under only

[@carlosolivares2405]

Do 400m sprints 400mX10 at least 3 times a week, develop your speed endurance, it’s tough finding your median but you wanna obviously be pushing yourself the whole way without burning out, that should get the body accustomed to the faster speeds you need to achieve a sub 9:00 mile

[@MrAveryPLAYS]

do some deadlifts, coming from a person of same height and same problems. Have worked my way down to sub 7 min

[@sbr345]

So motivating and entertaining at the same time, great guy!!

[@dshipper100]

that story about mcdonald's killed me hahahah

[@NicholasSurgnier]

Gotta vote with your wallet!

[@SamYoYoYoLong]

@@NicholasSurgnier does that mean not going there? 🤣🤣

[@Team.L]

Amazing run bro💪👍🏻 great work! Love the video❤ keep going on and all the best to u and ur time goals in the future!

[@PapaPineapples]

I have done something similar to that March for an Army competition. Kudos to you, that shit is brutal.

[@tstede27]

Great video Sam!

[@mariocarrillo9969]

Sam I know it varies, but what do your rest/easy days look like? Like after the 3 days you just discussed would you take a day completely off? Or do something super light? What are your thoughts on taking days completely off vs doing active recovery like an easy bike or swim?

[@SamYoYoYoLong]

Great question, I think it depends on the person, their overall training load and how much they have going on in life. The day after I did a 4k swim and a 2 hour ride. That's pretty standard for me. The other option on my rest day is a double swim with a short run. But I've worked up to this over years and don't have much else to do on my rest days. Maybe 1-2x a year I'll take a day totally off.

[@mariocarrillo9969]

@@SamYoYoYoLong haha damn. So I feel like you don't take many full rest days. The Unit don't need rest baby! haha

[@jevolent]

you are a great guy!! Best regards Denmark

[@Teeve01]

You’re hilarious. I like the focus... zero pee and the diss on McDonald’s lol. Great run and sweet new ride. My gravel is an Argon. I need a hat like that to match!

[@tobijung182]

Thanks for the Video! Very motivating!

[@MadelinePenelopeCapital]

My coach: Going for a run today? Me: Nah I’m just gonna watch Sam do it.

[@michaelleelobosolitario8325]

Esses tempos que foram colocados no vídeo são referentes ao pace em cada milha ou é o tempo feito em cada milha?

[@bonn1771]

Great job running. The color of your bike is sweet. Enjoy your burger from good times

[@esado]

"So this will be my Kona setup ..." YO YO YO - got me a bit hyped thinking about the chance of this happening this year

[@SamYoYoYoLong]

I think chances are good by October. At least I'm hoping

[@ebhkkc1]

Nope. I wish

[@YellowfinCoachMatt]

sam what is your daily diet like to maintain race weight

[@_J.F_]

Hahaha. I just loved the McD sponsor story at the end 🤣🤣🤣

[@croqueta1044]

Hey Sam! What’s your next planned race?

[@Maomaozainanjing]

The mile pace is my km pace........................

[@ChasingTriathlon]

One burger, large fries & milk shake ... definitely not enough to fuel the big unit 😂😂

[@SamYoYoYoLong]

That's just an appetizer!

[@HomeTeamRock]

Pssshhh.... that run was impressive! He was like, it was no big deal. 😂

[@pillo1934]

love this videos! Amazing

[@scboulder1985]

After my long runs or hard day. My go to is SnarFs!

[@SamYoYoYoLong]

A classic Boulder choice...

[@joshfirlotte]

My favourite part is McDonald's sending you two free egg McMuffins for being such a great ambassador hahaha

[@SamYoYoYoLong]

Yeah that’s either my fav or least fav part

[@joshfirlotte]

@@SamYoYoYoLong Yeah good point haha. This was the last video on your channel I hadn't seen, all caught up now. Really enjoying the content, big fan!

[@bobbymac1972]

That Bike is SICK!!

[@SamYoYoYoLong]

It's a thing of beauty. I have been more impressed then I thought I would be

[@bobbymac1972]

@@SamYoYoYoLong also, what shoes were you running in? No more Next%?

[@SamYoYoYoLong]

@@bobbymac1972 Peg Turbos. Next percents are for racing only for me. I probably would have ran at 2:35 had I worn the next percent

[@bobbymac1972]

@@SamYoYoYoLong Gotcha! I love my Next%. I put over 300 miles on them - finally the heel just crumbled - lol!! Next pair I’m going to save mostly for raced. Here’s SL blowing up and crushing IRONMAN races in 2021!!! YO YO YO!! 🏊🏼‍♂️🚴🏻‍♂️🏃🏻‍♂️🥇

[@gabbechico8471]

what was that drink? 11:08

[@SamYoYoYoLong]

It's called Miraflora

[@psd9850]

So you're able to bike 180km within 4 hours ànd run a marathon, but you are nervous to "only" run a marathon?

[@amilton1015]

Amazing example

[@MarkZanker]

Great content!

[@cookieboy881]

howd you develop your run form?

[@SamYoYoYoLong]

That's a great question. I used to have terrible form... a major heel striker and a big loper even 2.5 years ago. Every stride I stay focused and I've done lots of gym and flexibility work to develop the proper musculature. NM work has also been key. It takes time no matter what and subtle but steady change is the name of the game

[@cookieboy881]

@@SamYoYoYoLong thanks for the reply. been recently starting to run and am already battling some knee issues that i suspect is mostly due to strength imbalances. did you decide to change as a result of injuries or just wanting to get faster?

[@januszciechowskiphotograph7297]

Wow well done buddy 💪😉👍

[@willkindrick2434]

what was the drink you were drinking after the run in the can?

[@SamYoYoYoLong]

It's called Miraflora it's a CBD based drink. I've been really enjoying it

[@Deadbuck73]

First time viewer... had to hit pause and say what? It’s not a cockpit on a bike! It’s the damn handlebars! Lol planes and rockets have cockpits... but it’s just a fancy bike! (Ok all kidding aside... that thing is 🔥!)

[@kennyxsd]

Hell yea man!!!

[@tomasvalve930]

Great vid👌

[@jayfullam8973]

Blackberry milkshake is fire, should be a IM race course staple

[@Oldmaite]

Lol running in snow... i struggle when its below 20°c

[@nabeelakhtar5741]

Hell yeah. Why won't you run a disc at kona?

[@tmp0285]

Discs aren’t allowed in Kona.

[@THEMASTER26]

When he said "I'm actually a bit nervous"..I felt that. Hahah and my long runs are only 8-10 miles right now 😅

[@saleemrayammarakkar1370]

New subscriber from India 🇮🇳

[@RUN_RGB]

Just because you run a casual 2:38 marathon, I'll subscribe to the channel! 😁

[@SamYoYoYoLong]

Thanks!

[@EthanDossett]

So what do you do with last years bike? 🤔 or yewr before that, asking for a friend ... 🤣

[@JOTAGOMEZ23]

Big Unit, needs big fuel!!!💪💪👏👏👏

[@ucfnathan]

lmao, loved this vid. entertainment 10/10

[@timobrien256]

Impressive at altitude

[@RaphaelIgrisianu]

Hold cow, 2:38 for fun. Impressive .

[@ebhkkc1]

Nice !!!

[@jakebrockwell751]

Respect to the big unit

[@joemalone1836]

Class...2 egg Mcmuffin coupons...crying here!!!

[@SamYoYoYoLong]

Yeah me too, literally from sadness that they can't give a bit more thanks to people who have done good for them

[@patrickreylara9844]

you made that look eaaaasy! Hard work paying of! #allhardworkclub

[@SamYoYoYoLong]

You know it!!!

[@deportedsouls3165]

Jesus Christ, running that tempo and has the energy to tell a story?!😁

[@edkim98]

great vid! I ALWAYS pause my watch when I pee :)

[@Nikyadair18]

YOYOYO!!!!!!!!

[@kaustavpatel]

love it

[@jabbaj3524]

Actually crazy.

[@kylenuttree8558]

This dude is hilarious 😂

[@jacobreesmontgomery]

gotta smash that subscribe button for this

[@DublinDapper]

Disc brakes?!...the unit hasnt paid attention to Froomey

[@kajet666]

3 thumbs down? Now we know how many people McDonald's Athlete Liaison Department is employing :D

[@leslie7922]

Yo yo yo full send

[@ZackMillerSays]

The Mac Shack failz the Yo Yo Yo movement

[@SamYoYoYoLong]

Precisely right

[@MarceloG..]

And just like that... you ran a sub 3 hour marathon! Nowadays is better to support the local business anyway!

[@Maomaozainanjing]

Yo yo yo im watching

[@Puffbar1]

Tfw his marathon time is the time of my half...

[@saleemrayammarakkar1370]

How you talking while running 😭

[@steveh6162]

Im not a coach but I play one on KZbin. It seems like you go overboard on the training. Never heard of anyone , not even world class marathon runners doing a sub 2:40 marathon for training.

[@JoshNishitani]

Can’t really compare Ironmen and marathoners, they require way more volume of training since they’re racing for 8hrs. Kipchoge has done plenty of 40km long runs at 2:10 or faster I believe. This isn’t close to his pb or max effort so I think he’s doing alright

[@nathanmclain9027]

That TT bike is a thing of beauty

[@rogerc23]

In a gangly spider sort of way? The frame is very cool though.

[@ann-mariebeneke3256]

🥳🤩💪

[@3Aims]

Great videos but holy smokes that watch band flapping everywhere.........tuck that sucker in brother!

[@SamYoYoYoLong]

Hahahaha.

[@bobbymac1972]

Fiiirst!! Yo Yo Yo! 👍😁

[@AdventuresomeOutlook]

LMAO!!! 2 free egg McMuffin!!? I've won better on McDonald's monopoly 😂

[@SamYoYoYoLong]

Haha exactly! Showed how much they value me????

[@CG-99]

....love that you are boycotting McDonald’s - be great if more people did the same

[@heikkisanelma6625]

You'd have some pink ass socks to complement the black on pink outfit! :) nice though!

[@ItsNoelMulkey]

Man I have to pee ALL THE TIME in the cold

[@SamYoYoYoLong]

It's an issue. Ask Tyler Butterfield

[@derkong7114]

I can bike that fast....

[@SamYoYoYoLong]

That's better then Kenny, he got dropped into the headwind!

[@VictorDuvi]

Don't believe an athlete eating at McDonald's...

[@lucvonniederhausern1030]

hallo oich bin so ein überkek