THE LONG TERM APPROACH TO RUNNING FAST: A DAY IN THE LIFE OF THE WELSH RUNNER

[@FlopMeister]

To be honest, it’s nice to see that even when we see you train like a madman- you are generally an incredibly nice and chilled out person with your own likes, dislikes, problems etc. But that most importantly you can chill out with a Diet Coke at the end of the day and not be fussed about “if this is gonna effect my training”! Thanks Matt 🙂 it makes me feel a lot better about wanting to become better at training but not having to sacrifice everything else that I like to do to get there! Keep on fighting 🙌🏻

[@TheWelshRunner]

Thanks. It's always about balance. There are far better runners and athletes out there than me drinking beer and eating chocolate. They train hard though and focus on good nutrition and recovery too. Everything definitely doesn't need to be super strict. Good luck with your training.

[@smith12whu]

That wrap folding blew my mind. Game changer.

[@TheWelshRunner]

Tell me about it. Apparently it's the latest (probably ancient by now) Tik Tok trend. Add some good fillings, do the fold method and you can get an incredible grilled wrap.

[@benmitchell2951]

Thanks for sharing your positivity and diligence with the world! I have great respect for what you are doing! Great video

[@TheWelshRunner]

Ben Mitchell Thanks Ben. That means a lot. I appreciate the kind feedback and I hope your running is going well.

[@oliverbridge6624]

There’s something so comforting and uplifting about your vids Matt - always have such a chuckle at your jokes too 😂. Great stuff

[@TheWelshRunner]

Thanks Oliver. That was a really nice comment to read. I really appreciate it and I am glad you feel comforted and uplifted by the vlogs. My jokes are awful but that's part of the fun. Take care and good luck with your training and family life.

[@jacquinixon9587]

Great to see another video from you Matt! Can't wait for your book on running/anxiety, think it will strike a chord with a lot of people around the world.

[@TheWelshRunner]

Thanks Jacqui. Getting this book finished is one of my main goals.

[@darrenlane6863]

I love these VLOGS, not only are you an amazing runner and inspiration to my running (which by the way is not at your level!) but you are so normal with it. You and Kelly are a great team and look forward to more videos 👍

[@TheWelshRunner]

Darren Lane Thanks Darren. That’s very kind and I am glad you enjoyed the vlog.

[@paulcain1285]

Great catchup. Your running style is really smooth, very envious at how you make fast paces look so easy, whilst talking 😃👍. I’m WFH in North Wales and can only get out before work as no pavements or street lights. Still awaiting Noble Treadmill been delayed since November but got upto 50 miles per week over Christmas break and still feeling the benefits. Glad your using Stryd I find the trend data very motivating. Keep going

[@TheWelshRunner]

Thanks Paul. It's coming but there are still certain aspects of my form I need to work on. That's great training well done. Hopefully you get your NoblePro treadmill soon which will help with the flexibility of trying to train through the Winter.

[@mrburb]

Great video Matt, never seen a wrap made like that. Game changing stuff. 🏅

[@TheWelshRunner]

Thanks. Glad you enjoyed it. Yes, it is. It’s this new Tik Tok trend and it’s a game changer for wraps.

[@Aaron2604]

Great video, the queens gambit is worth a watch, looking forward to more vids in the future. Hopefully some races will appear in the spring.

[@TheWelshRunner]

Thanks. I am glad you enjoyed. Yes, Queen's Gambit was good. We finished that one recently. Yes, I would love some Spring races.

[@samanthawalters2114]

Yourself and Kelly are amazing how you juggle family and running life,kudos to you both 👍

[@garethjones4333]

Loved the idea of a strong run during the base building phase. That's definitely something I can incorporate into my training. Thanks

[@TheWelshRunner]

I find them the perfect blend of working a bit harder but not taking much out of the body. 👍

[@TheFODRunner]

Yes, finally 😂 a banger of a video to come back with 👌 brilliant watch mate well done

[@TheWelshRunner]

Thanks mate. Glad you enjoyed. Good luck on the weekend 👊

[@user-yl7lz1hm6r]

Great vlog, up there with the best of em btw! You deserve way more subscribers.

[@TheWelshRunner]

M Thanks. Glad you enjoyed it. Hopefully the channel grows but I need to be more consistent with uploads. I really enjoy making the videos though and it’s great when they get a good reception. So thanks for the kind feedback.

[@English.runner.en.Espana]

Your form is super good at speed. Keep the videos coming.

[@alastairmcgeoch-williams7246]

Great video Matt, thanks for sharing. Keep up the training and I look forward to hearing about your 2021 goals.

[@TheWelshRunner]

Thanks Alastair. I appreciate the support and hope your running is going well. 👍

[@blkwrxwag]

I'm looking forward to you running with Ben P and the FOD runner. That would be some great content. Can relate to the family stuff... not many have traditional families these days. I'm doing homework with my 7 year old in my "lunch break". Step son is 16 can can manage by himself thankfully. It's all about teamwork with the missus.

[@TheWelshRunner]

So many plans have been put back last year and the beginning of this year but hopefully soon we can return to something that looks more like normal. Running with Ben and FOD would be awesome. Great to hear that you are working as a team. I know it is not easy.

[@benbrowning8138]

@@TheWelshRunner post Brexit hassles in the UK, you all can get some satisfaction seeing some progress in your 2021 plans. You are each inspiring and entertaining (and informative!).

[@petergibbs6993]

Well the wait was worth it, good interesting video Matt 👍. I am a totally different level runner to you but am learning loads on your sessions and strengthening etc, I will be better whatever my better will be. Great stuff - thanks

[@TheWelshRunner]

Great to hear that you enjoyed Peter. Hopefully it won't be as long a wait for the next one. Glad you are finding them helpful. Keep at it. Build the consistency and good luck with your running.

[@timshearn8203]

Welcome back Matt, great video and thanks for sharing. Keep up the good work 👏 very pleased to hear you are a crunchy man. Smooth, you lose 🤣😉

[@TheWelshRunner]

Thanks so much! Was it ever in doubt? 👊

[@stephensmith7146]

Great vid Matt as always, in the future I hope to be as fast as you 😀 keep it all up mate, very solid.

[@TheWelshRunner]

Thanks Stephen. Keep grafting and stay consistent.

[@ozey1978]

I got into running in October 2019 and got totally hooked! I keep trying to push myself, but life gets in the way. I could never run a sub 1 hour ten miles,but I'm only 4 mins off 👍 really refreshing to see you love food and finish off the kids plates. Same as me! I'm looking to do more runs with purpose, so your content is a great help. Oh, the last kingdom on Netflix is brilliant!

[@TheWelshRunner]

Thanks for the comment and feedback. I’m glad you enjoyed the video and good to hear that you are enjoying your running after taking it up. 64 minutes for 10 miles is excellent. Well done. Thanks for the Netflix recommendation too.

[@SoutheastSam3]

Glad you clarified your peanut butter stance.

[@TheWelshRunner]

I felt it was a vital addition to the vlog. I did't want people to go away from KZbin with the wrong idea. Worse, I didn't want people to go out and buy smooth too.

[@seanwarburton2664]

Important to clarify, agreed

[@user-yl7lz1hm6r]

Thank f00k for that

[@mrburb]

I bought smooth by mistake too this week. Actually rather like it 😄

[@SandeepMestry]

Thank you for this video, Matt. My whole family enjoyed it. Always knew you're a cool person and a family man by nature. Incredible how you fit in everything together, admits your struggles and unwinds with surfing netflix and diet coke - there were so many moments which we could relate and that made us at ease. Running is joy, no doubt but sometimes it does has its perils, and you showed just how easy it is to keep it going in spite of odds. Thank you again, and i think i could find answers to all of my questions i asked you on fb so thanks for that too - the medal mantra is great, would use it next time for my run. Eagerly waiting for the book, i have read and enjoyed all your blog posts so i am really looking forward to your book. All the best for everything, best. P.s: Mrs loved your kitchen (black looks amazing) and the way wrap was made 😉

[@TheWelshRunner]

Hi Sandeep. Good to hear from you. Thanks fo the really nice feedback, I really appreciate it. I am really happy to hear that you and your family enjoyed the video. The medal mantra is great. I find it takes care of the final 3 reps or miles of a session. I will try and get the book finished because I really hope people will enjoy it. When Kiera showed me this new wrap method it blew my mind too. Apparently it is the latest Tik Tok trend, but all I know is it's easy and tastes great with different fillings. Take care mate.

[@SandeepMestry]

@@TheWelshRunner Thank you Matt. Best luck with training and the book. You got this. 👍

[@lifeinblackshort]

Can relate to run/family balance. Its even harder in these times. Great video as always Matt.

[@TheWelshRunner]

Absolutely! It has not been an easy year. Getting the balance is difficult. We don't even get a race on the weekend to vent when we have had a tough week. I do feel lucky though that I have a wonderful family around me. I truly feel for those that are alone through this or in an unhappy environment. Hopefully the end is in sight with the rollout of the vaccine. Bring on the Summer 5Ks in the baking heat where we all underperform but sweat a bucket and have a great time.

[@maredowen8988]

this is such a good video!! first time watching and will definitely be checking out all of your other videos!

[@TheWelshRunner]

Welcome and thank you for the kind comment. I am glad you enjoyed the video.

[@laymcintyre]

Great video Matt. This is the content I love mate. I can relate in so many ways.. kids running wfh.. nice one buddy

[@TheWelshRunner]

Thanks mate 👍 I hope you and the family are doing well.

[@Chris-dw3xl]

Been great listening and insight into your daily life thank you maybe looking to you as a coach in the future again thank you 💪👍

[@bakkey100]

Hi Matt. Your book about mental health and running resonates with me at a personal level. This because I started running in 2002 following the death of my mother. I could not get myself to seek counselling probably because psychology/psychiatry was and still is strange to me as a grounded African male. So running substituted seeking help. Running again helped me to cope with a break up around 2010 and since then I have immersed myself even deeper into it. I, therefore, have a strong interest in you your book. Please remember to share its details when it does get published.

[@tommyflowers2488]

Great video Matt. Keep the uploads coming.

[@TheWelshRunner]

Thanks! Will do!

[@fezza1010]

Nice to see you back Matt. Be interested to hear more about your goal HR, perceived effort and power zones for each type of run (MP, long run, tempo etc) similar to what you did for your 10 miler in this 👍

[@TheWelshRunner]

Sounds good - I'll make a HR vlog. It may get a bit geeky - be warned!

[@stuartwheeler6877]

Great to see you back Matt 👍. I have only just discovered your channel whilst watching @Fordy_Runs who said it was well worth a watch. Your honesty and positivity towards mental health is so refreshing. I often struggle with over thinking things and it good to see I am not alone. Look forward to reading your book. I only live in Gloucester so will be visiting Lydney Parkrun soon! On a different note try watching the Last Kingdom on Netflix 😀

[@TheWelshRunner]

Thanks Stuart. That was kind of @fordy_runs to mention me. Thanks for the kind words. Mental health was the reason all of this running started for me and both running and opening up has helped enormously. When you come to parkrun make sure to say hi and thanks for the Netflix recommendation.

[@phl0w666]

"Feeling gooood"? aaand I'm hitting that like button. Fellow YTers, it can be so easy, just take note of The Welsh Runner.

[@TheWelshRunner]

Thanks. I appreciate the kind feedback mate. Glad you enjoyed the video 👍👊

[@Aloneinhills]

Great content, looking forward to purchasing the book and reading your story so get it finished in 2021 PLEASE!! keep up the great work...

[@TheWelshRunner]

Thank you! Will give it my best!

[@Damian-vk2lc]

"The Serpent" on IPlayer is a great 8 part series .😎🏃‍♂️

[@TheWelshRunner]

Thank you. We will take a look.

[@timshearn8203]

@@TheWelshRunner definitely agree with The Serpent as a recommendation 👍

[@TomSzczepanski]

Great video Matt, so many things I could comment on but I'd probably just say if you've not watched Narcos on Netflix I'm enjoying that at the moment, it's about Pablo Escobar in Columbia and is exceptionally well written

[@TheWelshRunner]

Thanks, I have heard of it but have never committed. Sounds good though. I visited a museum in Columbia years ago and they had one of Pablo Escobar's Harley Davidsons and some other bits he owned. It was really interesting.

[@TomSzczepanski]

@@TheWelshRunner that sounds great Matt, I bet that was a brilliant holiday. He's a fascinating character in a fascinating country.

[@Veganrunner_taylor]

Great content as always pal and glad to see you back. If you haven't seen it queens gambit is very good just finished it ourselves. Like most other people we have nearly completed Netflix aswell lol

[@TheWelshRunner]

Thanks James. QG is done and dusted. Just finishing 'The Serpent' on iplayer. It was recommended in the comments and is really good. It's not a snake documentary.

[@ugzruns]

I'm glad to have come across to this channel. I did a day in the life as well. I'm glad about the peanut butter, love it 👌🏽 great video 👍🏽

[@TheWelshRunner]

Thanks Ugz. I will have to check out your video. PB is the best.

[@stevengrimley]

Excellent video! I guess life gets in the way of the vlogs but it’s a good life! Will definitely pick up your book when its out or pre-order it that is an option.

[@TheWelshRunner]

Thank you Steven. Hopefully I can get the book finished soon. I will keep everyone updated.

[@PuggleSteve]

Great vid Matt- following Andy not sure why I haven’t subbed sooner. Glad to hear the smooth pb was a mistake, otherwise I might need to rethink.. ;)

[@TheWelshRunner]

This is why I have to justify my mistakes. The risk is too great. Don’t punish me twice for a moment of carelessness. Thanks for the sub and I am glad you enjoyed the video. 👍

[@cakej1]

I love using STRYD power meter to keep me at the right effort. Works very well.

[@paddytownsend6026]

dam you were really feeling that music!! keep up the hard work

[@TheWelshRunner]

I am definitely revisiting that playlist. There were some absolute bangers in there.

[@flemmingolsen3099]

Brilliant stuff - thanks Matt 😀

[@TheWelshRunner]

Glad you enjoyed it 👍

[@PDARUNS]

Brilliant video Matt 👌 i have a 4 year old boy and currently waitin for new house be ready in February and balancing work etc. I feel ya and plus over here in northern Ireland its lockdown so all my races were cancelled. So back to base :)

[@TheWelshRunner]

Thanks Peter. It sounds like you have it all going on - hang in there 👊. At least we still have our running. Good luck with your base.

[@PDARUNS]

@@TheWelshRunner all under control Matt :) would love to see your schedule on how your block looks everyday. ? Like a monday to sunday and mileage counts. Just see how you approach your weeks.

[@ThisMessyHappy]

Matt, I have a question; do you have to sleep with your watch on to get HRV? Or monitor your sleep? I don’t wear my watch in bed but also it doesn’t have a HR monitor on the watch. Hmmmmm 🤔

[@TheWelshRunner]

Great question mate. So both readings I get are nothing to do with my watch. My Garmin does 'track' sleep but very poorly so I ignore it. The sleep tracking comes from a Oura ring I wear. It doesn't come cheap though. It also tracks HRV whilst you sleep which I use as an extra metric as well as the app which I will discuss in the next paragraph. The HRV score I take every morning is a £10 app which I can't recommend enough. HRV4TRAINING is an app where you can use your phone camera for 1 minute to get your HRV score and resting HR. I thought the phone camera sounded like it was not going to be accurate. but I was wrong after reading up on it and also using it for an extended period. The advantages to tracking HRV are great. It really does measure the stress from training but also the stress from life very well. I am impressed. Any questions just give me a shout.

[@ThisMessyHappy]

@@TheWelshRunner awesome. I’m definitely keen to try it with me and also some of the athletes I coach who have stressful lives. That’s great info. Thanks buddy. Muchos appreciados 👍🏻

[@pauljones2439]

Matt get your name down for Wrexham elite marathon April 25th. It will be a class field 👍

[@TheWelshRunner]

I can't see it happening but I would snap up a place if any become available and it is on. I just can't see Wales allowing any event like this in April. Thanks for pointing it out though. I was down for the original one too.

[@McCourtRuns]

Great vid as always mat, looking strong 💪 and fit. I’m still that last rep idiot 😂🤣😂

[@TheWelshRunner]

Thanks mate. We have all been there in the last rep 🤣. Good to see you back at it and I like your ‘no excuse 2021’. Good luck mate. You’ll be great.

[@SeeChadRun]

Matt's Favorite Hobbies: 1) Running. 2) Finishing the kids food. Hahaha! I do the same thing!

[@TheWelshRunner]

You have them in the wrong order 😂.

[@josephgonzalez_]

Nice video - it’s been too long! I tend to use my Next% only for the tougher faster workouts (I’d say less than once a week), but I can see you wore them here. You must have a few!

[@TheWelshRunner]

I find 'retired' Next% are the best workout shoe. The main reason is because my legs feel and recover so much better after wearing them than other shoes. That is priceless as it allows me to build consistency rather than having to take time off for sore calves. So I currently have a couple of race pairs, and a three retired pairs. I actually find you can get a lot miles out of them.

[@27Rossco]

Great video 👍 How often do you do strength training? I'm currently only doing once a week. Thanks.

[@ultrarunneradam]

Hi nice easy watch. Beer over coke for sure! I can empathise with the kids 😴

[@TheWelshRunner]

Adam Lucas-Lucas yeah I drink a beer or two now and again when I feel like one. I love a hoppy pale ale. It doesn’t really impact training much in moderation. 👊

[@ultrarunneradam]

@@TheWelshRunner im a sucker for red wine - I promise myself I wont drink after an evening workout but cant always keep on the straight and narrow,. You have a new sub. i run trail ultras (check my YT channel) but want to try a virtual marathon late spring - your content looks perfect to learn from. Nice pace out there !

[@charlieedwards2122]

Great video Matt, really enjoyed the insight. Peanut butter comment amused me! What do you think are the key sessions to base building? I’m new to running as of March, until now I’ve been focused on short term goals, run a half marathon, run a 1:45 HM, run a 1:35 HM etc but not thinking I should turn my head longer term!

[@TheWelshRunner]

Thanks for the comment Charlie. I hope you are a crunchy man too. If you are a new runner I think progressing your volume safely and staying consistent is the key to building a solid base. I wouldn't over complicate things if you are seeing progress. I would however reduce the very hard workouts and replace them with comfortably hard 'tempo' runs. Also, hills are your friend. Running hilly routes will make you strong, more injury resistance but also help develop your fitness too. The biggest predictor of performance in running is volume. So if you can develop your volume in the base phase by running a bit easier and taking care of recovery and progressing gradually then you will see excellent development.

[@clairel3730]

Brilliant video Matt - dare I mention your revealing shorts !!!! Or are they ripped 😂😂 lots of leg on show 😮

[@TheWelshRunner]

I love a short pair of split shorts 🤣. The more leg the better has always been my motto 🤷🏻‍♂️.

[@davecowdry6274]

Looking forward to that book of yours Matt. Really enjoyed this type of vlog. Have you any spaces for coaching at the moment?

[@TheWelshRunner]

Thanks Dave. I appreciate the support. I have messaged you back and look forward to your email through my site 👍.

[@koalaboyTT]

KZbin suggested this and i accepted. It was really nice - thanks! I did seem to notice a discrepancy in your arm swing, your right arm seems to swing a bit more than the left... am i wrong? Cheers

[@TheWelshRunner]

Thanks Antonio. I’m really glad you enjoyed this video. If you liked this one you should try some of the older ones too. Yes my left arm is an issue I am trying to work on. My arm swing has never been perfect and I want it to be more fluid. I feel smooth except my arms which don’t always feel as fluid. I am working on it though. Thanks for pointing it out too. It’s really helpful when people see areas I can address to become a better runner.

[@jozefkrahulec1837]

Great video! I would like to add a strength training to my runnig workouts. You said that it tooks 30 minutes. There are more than 20 reps in this workout. How long pause are you doing between reps? Or ... My question is: how long should the pauses be between each reps and sets?Thanks Matt ;-)

[@cameronhopkins5412]

Night Stalker - just been added to Netflix. Its pretty good

[@TheWelshRunner]

Thanks I’ll check it out 👍

[@joyridaz]

Matt glad ur back! Is anaerobic threshold the same as lactic threshold or faster? Video idea: I am struggling with some of the terms: tempo, LT, critical velocity, steady, anaerobic threshold, and aerobic threshold

[@TheWelshRunner]

Great question and a very complex answer required. So the terms are used differently by different coaches and exercise scientists. It can be very confusing. The term Lactate Threshold for academics is the first threshold where lactate starts to go above baseline levels (also referred to as aerobic threshold). However I find the LT term is more frequently used by athletes and coaches to refer to the second threshold where lactate levels shoot up and the lactate can no longer be buffered by the body. I use the term anaerobic threshold to mean this second threshold; so as you said it's the same as the LT - if you mean the second threshold when you refer to LT. Confusing, most definitely. Tempo is even vaguer and is used completely differently by everyone. Basically saying you are doing a tempo can mean one of so many things. Then you have the newer terms like critical velocity which has been made popular by coaches such as Tom Schwartz (Tinman). For me CV is just 10K pace; for slower runners it is slightly faster than 10K pace; but it is not a term I use in my coaching. We could discuss running terminology all day and you would get different answers from different people. I read so many books and people are using different terms to discuss the same things. It can be quite confusing but when you get your head around the fundamentals you realise the terms don't make much difference. You are right it could be a good video. I am not sure I could do it full justice though. It might be useful but not entertaining.

[@paul-1908]

Great to see you back at the videos but of course family/life comes first. This is by far, the best and most down to earth explantation. All the running jargon is so needlessly overcomplicated.

[@TheWelshRunner]

@@paul-1908 I totally agree. I have to try and understand what athletes and other coaches are saying but people use the same words to mean different things. It gets too complicated. Then you have different zones and models which means each zone is different depending what model people are using. On the other side of the argument you have people simplifying everything and saying tempo which can mean anything. So confusing.

[@joyridaz]

@@TheWelshRunner thanks for the thoughtful answer! Ya for me I try to really think about what is the point of this workout, regardless of the name. Then once I understand what system it’s trying to train it helps me understand. The real problem I’m having these days is not knowing my paces after a year of training without racing! My gut tells me I’m faster, and time trials just aren’t the same for me due to the inability to stay focused and push myself without that competitive aggravation that comes when someone fricken passes you! Haha cheers

[@michaelwhiting5141]

Matt, great vlog. Just interested - since you use 2 metrics (power and HR) for your tempo, what if one of those is too high, do you pull back? How do you decide which metric is most important to stick to? By the sounds of it, pace is a guide, but not something you're rigid on, but more that's a result of the other two?

[@TheWelshRunner]

Michael Whiting at the start the power is my most important metric as the HR will be lower than the target HR. The HR will soon catch up though. Then HR becomes more important to me. I wanted to keep it in and around 170 +/- 2bpm. My issue with power is that Stryd only knows you are getting fitter and updates your zones if you do maximal efforts to update your CP (critical power). I rarely do maximal efforts in my training because it doesn’t fit with what I am trying to achieve. So my HR knows if I am getting fitter whereas if I keep the power target the same over a period of weeks it doesn’t increase. This is why I use a range for both. This run averaged 375W but I’m hoping for the same HR I can develop this to 380W as I progress. If that makes any sense? So during this run when my HR hit 172 I would back off even if that meant the power dropped. Towards the end I could have easily have run a little faster and increased my power but my HR was creeping up so I kept it smooth. 👍

[@michaelwhiting5141]

@@TheWelshRunner Thanks for the detailed response, Matt. And yep, totally understand. I've (and the squad I coach) been lucky enough to be lab tested to get a HR range for threshold training, so I've always stuck to that. Obviously you hope the speed improves for the same effort! Never really looked into power, but like the idea of using it early in a threshold/tempo while your HR is still climbing. Thanks again, mate. Great content.

[@dougalburrowes6898]

Oooo Netflix series...good q. Serious stuff: Suits, House of Cards, Peaky Blinders. Funny stuff: Modern family (the GOAT)

[@jamesyarwood7304]

Great video Matt, like the content because I can’t relate so well (trying to train and eat properly whilst being a committed dad & partner) what are the sleep apps you used tho please? I’m a numbers geek aswell and that looked very interesting 👍🏼 Thanks

[@krruns4165]

I noticed he was using the Oura ring which tracks HRV, body temp, respiratory rate and sleep. I wasn't sure why he also measured HRV on another app. It looked like the other app required a heart rate strap whereas Oura is a ring on your finger. I always struggled with taking HRV readings with HRM as I got nervous about the results!!! I find the Oura ring much less intrusive but its not cheap! Interested to know whether Matt doesn't rate the Oura ring HRV readings!

[@Kilsythrunner]

@@krruns4165 HRV4 Training app uses the phone camera to measure the HRV - thats what Matt is doing with the phone when he wakes up

[@krruns4165]

@@Kilsythrunner interesting will look into that. Thanks.

[@Kilsythrunner]

@@krruns4165 the impact on HRV from a rough night sleep, tough workout the day before or even a few beers is a real eye opener for me

[@TheWelshRunner]

So yes the Sleep app is from the Oura ring. It is not cheap and probably not necessary but sleep is something I need to monitor because it is so unstable with Harri right now. I wanted to make it a priority and seeing how much I am actually getting is really helpful. Note: Garmin's sleep data was awful, I love Garmin but the sleep monitoring was always wrong. I also use HRV4Training app which is fantastic for taking morning HRV readings. I use the camera on the phone and it gives you reliable results. There are many blogs and research on the HRV4Training website. I would highly recommend people taking a read. I have found the results incredibly accurate and it has really helped me manage my training. With regards to HRV on the Oura ring. It works great and I also track those metrics. However there is a difference between monitoring night HRV and a morning score. I have the option to integrate Oura HRV into the HRV4T app, but I don't. I like to follow both results as this allows me a more reliable overall picture. So I look at my night values (Oura) AND my morning score (HRV4T). Unnecessary, probably. Effective, most definitely. The app also asks for subjective scores so I have them too. Sorry for the long answer. Hope that helps. Search Marco Altini on Twitter for some great resources.

[@TimGrose]

Good video. So what would be the first type of session to add back in coming out of a base phase?

[@TheWelshRunner]

Tim Grose Personally depends on a few things. What distance race I am ultimately targeting. How I have responded to the base. What I feel needs addressing. How long I have until the race. So in this video I touched on ‘strong’ runs, controlled fartlek and long runs. I did fail to mention that I will also be working closer to anaerobic threshold (lactate turnpoint) at times. However the first sessions that will definitely return after the base will be those really stressing that higher end threshold. Z3, Near CP for Stryd users. I like to do alternations either side of it in a canova style approach. Once I feel I am done with base I will want to make my training much more varied so it may not be every type of session every week but more a mix of all of the different ingredients over a 2 or 3 week cycle. I tend to do less VO2max work unless I am trying to peak but there will be some of it as I progress.

[@gokiwi2642]

Good video, really like these types of videos, just wondering, what is your marathon PB, is the marathon race your favourite distance to aim for where u want to push yourself to the extreme limits to see what your own human potential for the marathon is? Because you are already such a good runner, do you have a time in mind for the marathon that you would be happy with or do you just want to run do your best & not be tied to any limits? If that makes sense haha 👍🏼🌳🌴🌲☘️✌️😀

[@TheWelshRunner]

Thanks, great that you liked the video. My marathon PB is a soft 2:29. I have been and will be in better shape than that. I want to break 2:20 in Berlin this year. I am 100% positive I can if I get a consistent block under my belt. If I get to race a marathon any time in the Spring I will be more conservative and race to feel. A 2:24 would be a really nice step in the right direction but I won't put a number on a Spring marathon because I have no idea what my fitness will be like or what the standard of race will be - if there are any. The marathon is my favourite distance because I love the commitment and hard work that goes into each block. I also love the buzz of a big marathon race day. I want to see what my full potential is in the marathon. Like I said I am confident if I can do the work and stay healthy I can eventually run sub 2:20. Beyond that, who knows but I will keep grafting and enjoying the process.

[@gokiwi2642]

@@TheWelshRunner wow with a time like that in the marathon you are almost up with the best in the world, you should be able to get a company to sponsor you & the right coach, boom! Good luck in smashing every goal you set your mind on, 👏

[@TheWelshRunner]

Thanks. I have had sponsors in the past and have turned some down recently because I prefer the flexibility to use whatever kit and shoes I want to. I also like trying lots of different shoes and the freedom to speak my mind. The sponsors are not interested in my times though, I think they prefer the fact I am active on social media. I have thought about having a coach but I love self-coaching. I love the process and working out what works best for me. I have a very scientific mind and like to know why and how. I would constantly question a coach and I don't think that would be a good dynamic. The accountability would be good though. Thanks for your support and good luck with your goals too.

[@krruns4165]

Great video Matt. Could I ask what you watts per kilo metric is for Critical Power? Just out of interest. I expect it is very strong based on your performance in this run and weight data etc.

[@TheWelshRunner]

Currently it is 5.51 W/kg with a CP of 400W. My CP has however dropped recently because I have not done the relevant efforts to keep the estimation relevant and some previous efforts have dropped off my PDC.

[@krruns4165]

@@TheWelshRunner thanks a lot Matt appreciate that.

[@sylvainbauge]

I use EliteHRV which is free to use for the basic readings. I find it very useful to guide my training and recovery so I agree with you. I've been taking reading religiously for the past 45 days without missing a day.

[@dudelsack1350]

Hey Welsh Runner, i have one question. Do you max efforts for your strenght training throughout the year or do you change your strenght training a few weeks before a marathon?

[@jamesmann8039]

Good video. How many times do you do the strength training a week? And is it always the second session I.e do the run first then strength later or do you do either? Cheers

[@TheWelshRunner]

I haven’t been doing enough strength so recently I have skipped it altogether. The plan is 2 x a week strength with weights on session days. Then some conditioning work additional to this. The conditioning stuff will be in the house using bands, kettle bells, and body weight. I will also do some core - usually a short KZbin video to keep it interesting. For the weights it will always be after the session and not before. For the session I want my legs to be fresh(ish). For the weights I do not mind doing it on slightly fatigued legs.

[@jamesmann8039]

@@TheWelshRunner thanks for the reply 🙏🏻👍🏻

[@mohammadosman1544]

I am a newcomer in the field of marathon running. I have been training since 2019 and I am still struggling with 4 min/km pace. The best i could run yet is a half marathon in 1 hr 49 min under severe weather condition. How long did take you to run a full marathon under 3 hours? I am planing to break the 3 hour barrier hopefully somewhere in 2022. Do you think it's possible?

[@kofuzi]

Squash doesn’t mean what I think it means

[@TheWelshRunner]

It means many things. It is a racket sport. It is what happens to a man when a Giant steps on them. It's a vegetable that makes a banging soup. In this example it is a type of juice drink from a concentrated fruit flavour (orange in my case) with sweeteners. What were you thinking?

[@MattDeakin]

Hi Matt, in terms of taking HRV readings, if the majority of my training is in the evening, would first thing in the morning still be a good time to take a reading?

[@TheWelshRunner]

Yes. You want to take the reading in conditions that can remain the same every day. Before all the stress and caffeine hit etc. The actual figure doesn’t matter so much and it changes for each person but you can compare each day to see how well recovered and stressed your body is. Take a reading first thing and track the trends over time. Then you will notice when scores are indicating that you are not recovered or are doing too much or the stress of life is having an impact. 👍 To read more go to the blog on HRV4TRAINING. It’s easier to navigate on a computer as all the articles are listed on the right.

[@MattDeakin]

Great, thanks for the advice. It's something I've never factored into my training but seeing you do it first thing when you wake up is something I can get into the routine of doing 👍

[@TheWelshRunner]

Matt Deakin it’s something really simple and takes 1 minute. You won’t learn much early on but the more you collect you’ll notice when things are off. I have seen data where you can see the onset of illness, job stress, over training etc. You get acute and chronic changes and it indicates where things need addressing. I’ve started being flexible with harder days and when I do them and it seems to be working really well. Don’t ignore how you feel too though 👍

[@richardpollitt462]

Coolest runner on you tube 😎

[@TheWelshRunner]

Thanks Richard. Not sure Kelly would agree. She thinks I’m a huge geek 🤣.

[@neilcurran9661]

Hi Matt. how long roughly do you do your base training. i know the longer the better just a rough approx time scale. 8/10 weeks ?

[@TheWelshRunner]

Difficult to put a number on it. It normally depends on races etc but also how my body responds. This time round I want to put at least 10 weeks of solid base training in. That may involve down weeks if I feel like I am getting too fatigued. I will also change my plans if I can lock in a race. I did have some races but they were cancelled. I then had an interesting (and confidential) WR attempt planned and that was canned too. So base it is. I may mix it up with a timetrial but I don't plan on focusing my training until a race is locked in.

[@neilcurran9661]

cheers for the info. i am a big fan of Arthur Lydiards training and working on my base building too. his base training would be near identical to what you are currently doing and the longer the better then once you lock in your main race you change your plans accordingly

[@TheWelshRunner]

Absolutely, I agree. I find Lydiard's approach the most effective long-term strategy with the least risk. Yes you can get faster quicker by banging out hard efforts but you peak too soon, and often plateau or break. I find the key to a Lydiard approach is getting the right volume for you and listening to your body. If I can get this 10 mile down from 5:30/mile to say 5:20/mile for the same effort then all of my paces are bumped up.

[@neilcurran9661]

We think alike. I have found that his approach works best for me and like you say safest way to approach training

[@cakej1]

Solid splits

[@ThatRunningGuy]

Great to have you back Matt👍 Currently watching on Netflix, The United States Of Tara👌

[@TheWelshRunner]

Thanks. I'll check that out.

[@jamesshelley6478]

What are the sleeves for Matt?

[@TheWelshRunner]

For me, a bit of added warmth without me overheating in a long sleeved top, and they look decent. At this sort of intensity I am not all out so my arms can get a bit cold. The best sleeves imo are CEP as they provide graded compression and help blood flow, but I don't really see the benefits of this in my running. I do have some amazing recovery tights from CEP though which are great and I wear after races/sessions when I remember.

[@jamesshelley6478]

@@TheWelshRunner ahh ok thanks for the response. They do look good with a vest! If they have no added bonus really I guess I won't need them 😂thanks. I'll have a look at the tights

[@bobbob9364]

This interesting to me 53 yrs did run 12 miles 1 hrs 53 reasonably comfortably/till calf strain/ long term though want to run marathon under 4 hrs when 60 yrs(7 yrs to go) / but need low impact training,don’t want to run my body down

[@TheWelshRunner]

Build that aerobic base. Supplement the miles your body can handle with time on the bike (or similar). I know Pros who can’t handle the miles they require to perform at their level so do hours on the bike to maximise their aerobic condition. Also try some conditioning to get a little stronger and more injury resistant.

[@bobbob9364]

Cheers / yes I do cycle / swim what about hit routines ? Any recommendations on the cycling what sort of mileage ,and at a “talking”speed ,bottom line is I actually enjoy my training and running but don’t want to crucify my body ,I also do strength ,and core (sit ups) ,any chance of doing a serious of videos for a low impact training plan ?

[@user-yl7lz1hm6r]

What chest strap HR monitor would you recommend?

[@TheWelshRunner]

M I use a Garmin HRM Run. If I was buying now I’d buy a Garmin HRM Pro. I also hear Polar are very good. I don’t have a Pilar chest strap though. I do have a Polar arm band but haven’t used it much yet - early results and reviews suggest it is also very accurate.

[@richardrankin7488]

Check out the Kaminsky Method on Netflix.

[@petemorbius3936]

what shoes did you use?

[@paulpilton1003]

How much do you charge for coaching ?

[@TheWelshRunner]

If you send me a short message through the form on thewelshrunner.com/coaching I can send you across all the details about what is involved and rates. Currently I have very few spaces available but am happy to send across the details to see if you are interested.

[@paulpilton1003]

Link doesn't work. Can you send via email [e-mail]

[@TheWelshRunner]

Paul Pilton sorry predictive text changed the link but it has been corrected. The form requires a few basic details so I have an idea of what you are looking for and your experience. Thanks.

[@richardrankin7488]

I think that Kelly wants you to make her a coffee with the fancy machine!

[@jorbo7116]

If you run only the same lap, doenst the gps go wrong then?

[@TheWelshRunner]

Yes. The GPS will not be fully accurate. It normally averages close enough though. It doesn't really bother me too much what the pace is though. The key to the workout is nailing that HR with the help of power. The power reading comes from Stryd which is independent of GPS. I also have the distance from the Stryd pod on my foot which is meant to be very accurate, which does not use the GPS. I did a 10 miler the week before, slightly slower, with less power, on a straight course. The GPS will be more accurate but the traffic is not great so it isn't always the best place to do my runs. I hope that helps. The important bit is comparing like with like. So I will compare this data with other sessions I have done around the lake. The distance is pretty close but not bang on.

[@ianrichardson3329]

thats some split up the sides of them shorts you have there... haha

[@EMLRecordings]

Dude you seem utterly obsessed with recording every statistic and getting as much data from every source available, it seems like total overkill to me and also I personally find it almost sad...not as in you are sad, but as in it just seems like such a shame that you are having to rely on technology and you are not in tune with your body. What would you do without all the gizmo's recording everything ?? Ive always found that the real world class runners out there go more by feel than by using something to record every statistic out there. I reckon if you was to ditch all the tech....youd become the sort of runner that could be world beating.....the best bit of tech you have....is YOU !! USE IT !!!!!

[@TheWelshRunner]

Hey. Thanks for the feedback and I totally get what you are saying. Thanks for opening the debate on tech and what is too much etc. It may come across like I’m obsessed with the data and it is ruining my ‘feel’ but I don’t see it that way. For the vast majority of my runs the tech is used to record and not dictate. Most of my easy runs I don’t even look at my watch. I run a route that I know the distance and find out the pace when I’m finished. I don’t need to see any data I know what easy feels like and the pace will change depending how I feel. I am very good at guessing my pace. I am very in tune with the feel of each type of effort. I sometimes guess the pace I am running and have a glance and I am normally very close. With sessions or races I do look more at the watch if there is a certain purpose for the run but still lock into a rhythm and then check if I’m in the right rhythm on the watch. Data is not for everyone but I come from a science background. I like to measure and record and track progress. It does not take away from my enjoyment of running. I don’t obsess over it when I’m out there. Some of my favourite runs are progression runs by feel. I make each mile faster but don’t look at the watch. I am very good at feeling a pace as it’s something I enjoy. Again, thanks for your comment.

[@oscarchirnside4653]

First

[@TheWelshRunner]

Congrats 👊

[@joyridaz]

Dude doesnt the Diet Coke keep u up at night?

[@TheWelshRunner]

No it doesn't. I am so tired by the time I go to bed I go off really easily. Harri keeps me up at night though. I drink tea before bed too. One thing I am looking into is the importance of reducing my caffeine intake but currently I haven't taken these steps yet.

[@seligseligabc123]

Ok, so when are you going to come clean that you’re actually a marvels superhero with enhanced biomechanics and nuclear body battery.. Ha..;-)..

[@theweightlifterknownasbobw7707]

gimics they are a scam