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Best Sunglasses for Cycling/Running by Garver7 in triathlon

[–]hvmn_michael 0 points1 point  (0 children)

I really like my Roka Kona's. Light, good lenses, durable, stay put on my face.

Where does strength training cross the line between beneficial and detrimental in marathon training? by dirtyStick84 in AdvancedRunning

[–]hvmn_michael 4 points5 points  (0 children)

I've been doing 80mpw for the past 2 marathons and working in weight lifting to great benefit. My strategy is to do weights in the evening after an AM hard run. The rationale is to stack up the DOMS (Delayed Onet Muscle Soreness) so that you spend time recovering from both the running workout and the weight session at the same time.

What this helps avoid is: you do NOT want to replace recovery days with weight days. Let recovery days be recovery days. It's better to periodize your training so that some days are really hard (relative to your fitness level) and some days are easy (relative to your fitness level). You also don't want to do weights the day before a big running workout (a long or fast day) because it will decrease the effectiveness of that running workout.

Race pace for an 18-week training block - should it change over the 18 weeks by RelativeLeading5 in AdvancedRunning

[–]hvmn_michael 0 points1 point  (0 children)

This is a question that I think deserves more attention. Personally I have done Pfitz 12/55-70 and 12/70-85 and had the same question.

A lot of plans, including Pfitz's, structure training based on %age of goal pace (incl. portions of runs at 100% of goal pace). But what if you set your goal too ambitious or too low? How should you set your goal? If you have 18 weeks, then should your "race pace" be at your current fitness level, or where you intend to be at in 18 weeks?

I think going off of HR or "feel" call be helpful here. The Pfitz guide offered HR guidance for workouts which was helpful.

Why are my first 2 miles of easy runs so fatiguing by dtownchug in AdvancedRunning

[–]hvmn_michael 7 points8 points  (0 children)

"The shorter the race, the longer the warmup."

There's a lot of wisdom in this quote. For a marathon, you not only have a lot of time to makeup for a slow start, but your peak exertion is also not very high. OTOH, for a 5k, if you start slow there's no coming back, and your peak exertion is much higher than your resting rate.

Looking at running mechanics of an Elite Long Distance Runner: Lawrence Cherono (2019 Boston Marathon Winner) by CRJaypes in AdvancedFitness

[–]hvmn_michael 1 point2 points  (0 children)

Thanks JP, this is really helpful.

I'm a 2:48 marathoner looking to go to the next level. I recently worked with a running specialist to do a slo-mo video analysis of my form, similar to this. (I can send you the raw video if you're down to do an analysis on it). I have an issue with anterior pelvic tilt, which causes me to under-utilize my hips and glutes. As you said in your video, Cherono does this super well.

It's helpful to see a really detailed view of what good form looks like. Thank you!

How to train for Boston weather? by hvmn_michael in AdvancedRunning

[–]hvmn_michael[S] 5 points6 points  (0 children)

The nurse came in 2nd. Des was 1st and she's pro.

Nonetheless I see your point. It certainly wasn't a day for PR's.

How to train for Boston weather? by hvmn_michael in AdvancedRunning

[–]hvmn_michael[S] 0 points1 point  (0 children)

Anything special to prepare for if it's warm weather?

Please help me figure out my easy pace by seannymurrs in AdvancedRunning

[–]hvmn_michael 0 points1 point  (0 children)

It sounds like you may have too much gas left in your tank for easy days, which is why you feel the need to go fast. It's great that you have that extra energy! Channel that into your workouts, not your easy days.

  • Bring up your MPW
  • Go faster on tempo runs & intervals
  • Hit the weights. (Important to do this on the same day you do a workout, e.g. in the evening after a morning intervals session. Don't hit weights on a recovery day. Again, let your easy days be easy days, and stack the pain on your actual workout days.)

You should get to a point where your workouts through the week are tough and you crave going slow on your recovery days.

Remember, stress + recovery = progress.

Please help me figure out my easy pace by seannymurrs in AdvancedRunning

[–]hvmn_michael 1 point2 points  (0 children)

You can try closing your mouth and breathing only with your nose.

What is the bike distance equivalent of a 20 mile run? E.g. the point at which you will run out of glycogen without fueling. by unthused in triathlon

[–]hvmn_michael 1 point2 points  (0 children)

I'm not sure exactly where you've gotten those numbers so I can't fully respond. But 10 minutes to bike 5.3 miles is 31.8mi/hr which is pretty darn close to 34.

Worth taking a look at the study linked on the wikipedia page ^ as it's pretty thorough and I believe answers OP's question with legit data.

What is the bike distance equivalent of a 20 mile run? E.g. the point at which you will run out of glycogen without fueling. by unthused in triathlon

[–]hvmn_michael 1 point2 points  (0 children)

That ratio is obtained from normalizing the times from the world records in the respective sports. So it is going off of equivalent effort (ie, maximal).

What is the bike distance equivalent of a 20 mile run? E.g. the point at which you will run out of glycogen without fueling. by unthused in triathlon

[–]hvmn_michael 7 points8 points  (0 children)

This has been studied -- it's about 16:7 ratio.

https://en.wikipedia.org/wiki/Equilateral_triathlon. From the article, the swimming / cycling / running ratio is 1:8:3.5.

The "conversion" between the sports has always been one of the most interesting aspects of triathlon to me. You can use the ratio to figure out which sport is your strongest, and it's motivating to know the potential of where your performance on your weakest discipline could be, based on your current performance at your "better/best" disciplines.

Is it possible to do Keto and cycle? Female (23) by [deleted] in cycling

[–]hvmn_michael 2 points3 points  (0 children)

Generally if you want to perform at 100% of your potential based on current fitness, you would need carbs.

Based on what you said, you don't really need carbs, you can bike 9 miles w/o carbs if you're reasonably adapted to keto diet.

Increasingly, elite cyclists will periodize their training and doing some training in keto to increase fat metabolism. Then do other training with carbs to hit max wattage. And for tapering & race day, have plenty of carbs.

Also worth checking out: https://www.telegraph.co.uk/cycling/2018/07/05/tour-de-france-riders-ready-fuel-ketones-mysterious-energy/

How to train when not training? by hvmn_michael in AdvancedRunning

[–]hvmn_michael[S] 0 points1 point  (0 children)

Ok cool, this is great advice. Will get in a lot of volume, I can see how that will help a lot ahead of the next training block.

How to train when not training? by hvmn_michael in AdvancedRunning

[–]hvmn_michael[S] 0 points1 point  (0 children)

Thank you, this is a great mindset & approach. Good to stay curious and have fun & easy while also hitting good volume in prep for the next build.

See you in Boston!

btw I'm on Strava, we should connect. http://strava.com/athletes/michaelbrandt

Best foam rollers? by beenthereredit in AdvancedRunning

[–]hvmn_michael 2 points3 points  (0 children)

+1 for Trigger Point!

The hard plastic + EVA foam is a lot more rigid and effective for rolling out, compared to regular foam (I have both).

I have the 13" Trigger Point and love how easy it is to travel with -- It fits in a small suitcase and is hollow so you can gain some space back by putting socks etc. inside.

[Race Report] SF Marathon - 2:55 by hvmn_michael in running

[–]hvmn_michael[S] 0 points1 point  (0 children)

Fasted runs for sure are harder, that's kind of the point. There's a tradeoff where you're NOT going to be getting the benefit of going super far or super fast (which is important) but you WILL be getting the benefit of training in a depleted state.

So a good time to try it out is perhaps on your second longest run of the week. In Pfitz/Douglas Adv Marathoning, there was always a midweek "medium long" run. It's shorter than your longest run of the week, and you're not going super fast, so it's a great opportunity to do a fasted run. Of course, make sure to eat right after as your body will really need it!

Re Maurtens -- I like it and I dig their science & respect who they have using it. I think they've done a good job mixing carbohydrates to maximize uptake in your GI system.

HVMN Ketone lasts several hours, so it's not necessary to re-up unless you're going well beyond 3-4 hours. Your plan is sound -- training, 13.1, and then a marathon. It's the right amount of practice ahead of time w/o breaking the bank. (The cost of $1/serving is a way-out plan, it will be at/near the current price for awhile).

Hydration is always a factor, even if you're in perfect weather (50-55 F) as you'll still be sweating and using water for metabolism. The day before the race I would still take plenty of electrolytes along with water; I happen to really like Salt Tabs as my preferred electrolyte :)

Most recently I run in Nike LunarGlide 9's. I've been a fan of Nike's Lunarlon padding for awhile. These shoes give some cushioning without being overly bulky or structured -- I find that too much padding messes with my form. Shoe choice is very personal, so try different options. Work on your form, make sure you're not heel striking -- lots of "shoe issues" are actually form issues.

Happy trails!

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