TRAINING FOR A SUB

[@lostman65]

nothing more motivating than when the coach gives you the option to stop now.. and repeat the entire workout in a couple days! way to go coach sandi!

[@johnbouttell5827]

Terrifying and motivating at the same time

[@deft08]

It’s reassuring to see a great athlete like Sage also finds it tough sometimes. As the saying goes “it never gets easier, it just gets faster”. Good luck Sage.

[@dannymontes4110]

I'm always happy to see a new video . Thanks Sage I'm learning alot from you. 👏👏👏

[@ponderingfox]

Btw, I"m a big fan of the conversation selfie during a run.

[@tuesdaysrunner4038]

Sage is at "conversational pace" for his warmup. Very good. My conversational pace is sub-...

[@FTStratLP]

Watching you running really whets my appetite for going out and do a run by myself, although I just came back from a 10 k uptempo run half an hour ago.

[@TheFODRunner]

Well done for gutting it out, superb work!!

[@julianlengfelder]

I really enjoy your regular uploads, especially workout vlogs like this. For your next QA I would love to her about your ambitions in running. Why are your running? Are there longterm goals you want to achieve additionally to everything you already managed to do? Why do you hate/like/love to run?

[@stevocanuck]

you have so much to talk about. that's why i really enjoy these training videos. Please do more and keep it up!

[@f2f923]

I love coach Sandy! Great workout Sage!!!

[@archiedal]

Nice !!! Really like the song playing in the background ....

[@VerticalLiving]

Sage. I love these videos. You make me excited about my future in running. Thank you for showing the rough workouts as well as the good ones.

[@tc-3]

Nice to see you pushed through. I am really excited to see how you will perform in the race. Hopefully, those 120-130 mile weeks will pay off.

[@xGshikamaru]

I did that one workout once, toughest workout I've ever done, congrats getting through this Sage.

[@PoetWithPace]

Rock and roll Sage. Nice one!

[@HrPedrosak]

You´re a beast!

[@padraiggarrihy8025]

Great effort Sage! Tough mentally no doubt - plenty of time to reap the benefits now...

[@thestuffedvegan9471]

Inspiring and informative💚💪

[@andrewshortt4338]

Great team, has to be tough for coach Sandy to be close to you through these tough...tough workouts, great inspiration Sage thank you.

[@tuesdaysrunner4038]

Not tough. She is behind him watching on the bike!!! Easy.

[@shokot3546]

Thanks for sharing your training sage! I can’t even run at your recovery pace! Lol you’re beast! You got this Sage!

[@tuesdaysrunner4038]

Keep trying. It takes years of training.

[@FlaminalLow]

You should make a video on training decisions made mid session.

[@bronconv]

Great job on this workout!

[@jimmiejoe1636]

Good job Sage ..

[@maximuz7375]

Thanks for sharing Sage, And Mary Christmas 🎊🎅🏼👼🏼🤶🏼

[@jamietrimmer805]

Loving ur vlogs keep going

[@knexster]

Sandy mentioned a workout like this should be done about a month out, but "some runners" find it beneficial as little as two weeks out. Is there any sort of data point or analysis that indicates whether you're the kind of runner that would benefit from a hard workout like this 2 weeks out vs 4? Also love the reaction there "Wait, so if I don't run this round fast enough, I have to do it all again on Saturday?" I think you lost those 5 pounds on that run just from crapping yourself right then lol.

[@sigepohio]

That was the best part. Sage's natural reaction is the same one I was thinking just watching. So funny, but so human.

[@axelarroyo3286]

I would guess race performance is the only way to know, I doubt anyone has studied this topic. Ritz ran a 10 mile workout at his half race pace like a week out from when he ran 60 in the half marathon. Some people just recover really well.

[@kimfesta4337]

Is it more beneficial in the long run specific workout to run for example 4x3 mile w/ 1 mile rec or to run the last 12 miles at MP?

[@Phoebonaccii]

I dont get it, your legs are « a little tired » after 200km in a week. I got stress fractures by doing 30km a week, 6months later still cant run

[@ironmantooltime]

christopher marsala why do u think he's a pro runner 😉

[@SebastianTrii]

Age weight shoes , history in running? did you see a good physio ?running technique... doesn’t have anything to do with him being pro..

[@mihajlojeremic2895]

same here. . 50-70km per week and my it band is killing me :D even i'm not heel striker. .but fuck it all, just run!

[@runningcyclingdad6521]

Tibial tendonitis from my half marathon lol in recovery cant ru more than 20 km a week

[@mihajlojeremic2895]

for now, i can not even walk propertly because of knee pain lol. . .but only positive thinking here :D

[@runtomarathon3866]

What did you just say? You're in the middle of a 130 mile (205km) week...?! Holy s....!

[@astrorunner6134]

thats nothing if your an atlete.

[@redalien75]

@@astrorunner6134 you are completely wrong

[@catchpole11]

ouch, tough run after a tough week. Well played

[@Redhawk24]

I wonder what your cadence, pace, perceived exertion etc compares in different shoes (max cushion vs flats). I would imagine a lighter shoe would be worth it for you during races where the weight savings and therefore energy savings would be more advantageous than the higher cushion/weight especially since you run high mileage especially during a marathon.

[@ironmantooltime]

Damian Stoy the tracer2 is a light shoe, light than a kinvara. Not sure many would go lighter than that for marathon, especially considering the number that run in Nike. What, are u a barefoot runner?

[@Redhawk24]

No need to try to mock me. Is that what Sage was wearing during this workout and what he wears during road marathons? I couldn't tell

[@deansilke21]

im 13 training for cross country and injured... for 2-3 days :(

[@koenpostma912]

Yo how does sage know what his lactate threshold pace/heart rate is?

[@danged_up]

Did I just hear that you are doing Houston? Will you be doing any meet and greet for your sponsors or anything?

[@robokubkub]

Are you able to do t-Shirt runs in Boulder the week before Christmas? Best wishes from -10 Celsius Germany..

[@QuangNguyen-xc5fp]

Hi Sage, what is the brand of your weight scale?

[@utah1man]

Power couple.

[@dj-fe4ck]

Would a diet of only fruit and raw greens, and no grains, no legumes, no nuts or seeds and no oil be nutritionally adequate?

[@christophergreen2106]

dj121 no

[@Ewan.f15]

Hey sage quick question, I have been wondering how elevation gain over a week affects weekly mileage e.g. Is a 40 mile week with 10000ft of gain similar to 50 miles with 1500ft of gain? Just to do with time on your feet and the stresses of quick downhill running

[@lucascaruana7073]

I think if you evaluated your work load in minutes as well as miles you could make that adjustment. For example if you run around 7 minutes per mile at aerobic heart rate range with 50 miles you'll get 350 minutes of aerobic load. If you run 40 miles and that additional elevation causes you to average the same heart rate but run a pace of 8:45 per mile you would still get 350 minutes of the same aerobic work. I imagine this additional elevation wouldn't make this dramatic of a difference, but considering minutes/week and miles/week in tandem could help here.

[@ChristophPuetz]

So, we never found out what your weight was after the run ;-). I saw your form started giving as the run progressed. Still super impressive how you pushed through. I need to do to more core and back strength training - I feel this too early during my long runs.

[@Linshark]

We did see the weight..

[@kevvyb82]

he lost over 5 pounds, its at the end

[@davidfeiler1279]

Nice run and video. Just wondering how tall you are. Thanks

[@er33t]

How do you hold the camera so steady while running??

[@Jaqaroo]

Sage, that song is you...right? You sound like Iggy Pop.

[@bewimotos]

do you heel strike?

[@usaidmazhar9748]

WILLY MANSILLA He does, he’s said that he has always been a heel striker.

[@mihajlojeremic2895]

only when he is tired. he is midfoot runner.

[@er33t]

you are about 154... what is your height???

[@NK-ib7qh]

Google says he's 180cm.

[@negativesplits06]

He’s 5’11

[@mihajlojeremic2895]

Sage the vegan beast!

[@wandermendez595]

Your so fast that you left Sandy behind...on a bike... lol

[@ironmantooltime]

Chooooooon 😎

[@s3a13]

Malaysian runners here？

[@willem8461]

Have you resigned to the fact you are a bit of an overstrider? That it is just biomechanically determined? Looks like it to me - mostly during the fast intervals. Cadence is adequate. Your pop off the ground is also with good power, and you run tall. It's just that your heel strikes the ground slightly in front of your knee, which I thought is undesirable. I stand in awe of you otherwise. ;)

[@Vo2maxProductions]

i've for sure been a heel-striker (for the most part) my whole life. Stride rate during this workout was a little sloppy according to Strava data...I was hitting 178-180 at lot and usually could be more like mid 180s when more fresh. However my legs were pretty tired that day so form is usually starting to break down a bit when that happens. So it is never good to over-stride and land too far out in front of center of mass with a "braking action and a big heel strike." When I'm running well (fast) and feeling good the form is slightly better. I've never had great form though...I for sure have never been a "fore foot striker" or had a lot of pop in my stride like a sub 4-min miler... Form is something I'm always thinking about...trying to improve...trying to avoid injury. In any case i know my Economy is very efficient around this pace so I don't try to change too much

[@monroelawrence1774]

How do you feel about the idea that - especially for marathoners - you use less energy if you bring your arms and elbows closer in to your body when they swing? I heard recently that Galen Rupp had adjusted to doing that when he transitioned into marathons.

[@jonathanallen6753]

Willem Smoor ...Sorry, but I disagree. He's a bit jaded and looking at the whole sum of his style...like a "diesel", not a floater, but tough and able to soak up high mileage with a choppier stride. Go for it sage!

[@nabilaomar8937]

Vo2maxProductions I think you have a tremendous power and you can use it to your advanage on road running. You need to change your style to road running than mountain running. I am not an expert, but that what it looks to me. Good luck sage.....great work out anyway. Wish you the best.

[@tuesdaysrunner4038]

Monroe, I try to keep my arms in when I am training. But I bring them across my center as that works for me better. I could explain why I do that, but let me qualify for the Olympic Marathon first...

[@billybuckingham8263]

What's it like to have your girlfriend as your coach?

[@villagefarmarcookingvillag2502]

plzz halp me bro

[@1414Adety]

I noticed sages form since long time ago. I think you gliding to much sage. Could you try kick the ground using your midfoot? Instead too much pow back (energy wasted). You will generate more free sprint power like that plus it hard to overstride when you do that. Kick the ground just like when you're jogging in the video but less upper body vertical movement. No, you have very little vertical body movement even you are jogging. You look very efficient when you jogging. I'm referring to when your conversation with sandy in the video, can hear your leg kicking the ground efficiently

[@tuesdaysrunner4038]

Hm...you should make a video to demonstrate in slow motion, maybe without running to explain what you mean. In words, I think I know what you mean, but it is tough for others to understand.

[@1414Adety]

Tuesdays Runner it's not complicated, just kick the ground a bit harder. You can't run if you kick further then your body position as it will make you jumping backward. You need to control the kicking to not causing vertical body movement though. Experience runner could do it naturally without putting much effort. See sage jogging while talking to sandi in the video. Jumping in place will give you the same feel. You can tell the difference between landing smoothly then take off again vs kicking the ground.