I have marathon number forty seven just over a week away and aiming for sub 3 number thirty three. With marathons the taper is an important part of being ready and it allows the body and mind to prepare themselves for what’s to come. Physically the body needs a taper to rebuild but the mental side of a taper is often overlooked. The last couple of weeks before a big race you need to work on visualising yourself achieving the goal you have set yourself. Understanding the pacing required and deciding on strategies to meet that end goal time. For example in a marathon there are certain splits that are important , the first ten kilometres and then the half marathon times are good indicators of how you’re progressing. It’s best to give yourself a few minutes, minimum, at half way so for a three hour marathon you’d want to go through halfway quicker than one hour twenty eight minutes, but not too much quicker. Of course on the day you may feel great and run a negative split but this is rare and a positive split of one or two minutes is , to me, a perfectly executed race.
For Bibra ( https://raceroster.com/events/2024/78245/bibra-lake-runningworks-festival ) I’ll be aiming for a 1:26-1:28 halfway split. My good friend Ben Tay is pacing the three hour bus so I’ll probably just hang on and hope I have something left in the tank to either push on or continuing hanging on. It’s a six lap loop course , totally flat, so perfect for a good time if all goes well. I say if, I mean when , remember visualise success.
I’ve attached a couple of posts I’ve written on tapering that may help you navigate this important, but also testing, part of your marathon training.
With the Unreasonable East 200 miler race ( https://unreasonableeast200miler.com.au/ ) less than two weeks away its time to talk about tapering, every runners nightmare. I have found with age comes wisdom and now I embrace the taper before a race and adjust according to the event. My good friend Dave Kennedy, 6 Inch Trail Ultra race director ( http://www.6inchtrailmarathon.com/ ) doesn’t believe in tapering for ultras and over time I have certainly ran more before a longer event albeit distance over pace, just ticking the legs over I suppose. I wouldn’t launch into tempo or threshold runs the week before an event but am quite happy to run every day at a relaxed pace and noting more than 10k.
Remember the number one rule of tapering, you can only do too much on the week before a race, never too little. So if you do nothing for the week you will not lose fitness. The only caveat is you probably need to adjust your diet and drop the calories at the start of the week before launching into a carboloading frenzy three days before the event. Another caveat, for ultras, the carboloading phase is probably not as necessary as there will most likely be a smorgasbord of tukka during the event, also weight isn’t as big an issue as say for a marathon runner. Ultra running really is the sport that keeps on giving.
From an old post of mine :-
For the 6 inch ultra marathon in December last year I experimented by not tapering nearly as much as I would for a marathon. On the week of the event I actually ran twice a day Monday through Thursday and only had 48 hours rest before the race. Admittedly all runs on race week were slow and easy but I still managed over 80km’s pre-race. On the day I felt great and ran a good race for a 7th place finish but more importantly I was 4th quickest over the second half of the race. I actually ran my first negative split for an ultra. The week before the ultra I had ran 140k so there really wasn’t a taper period to talk off. ( http://www.6inchtrailmarathon.com )
Could this work for a marathon ? I don’t think so. The ultra is normally ran at a more subdued pace and although longer I feel not as testing as ‘racing’ a marathon. (Well ultras less than 100k, when you get above 100k I’m sure it becomes a tad more testing that a marathon. Once I run further than 100k I’ll confirm?) In an ultra the race pace normally decreases brings your overall cardio fitness in to play more than resting the legs a few weeks before. If you haven’t got the fitness a two week taper will not help, you’ll still be underdone. With a marathon, as the distance is less, you normally have the fitness required to finish the event, the tapering helps more by letting tired muscles recovery.
Also I feel running a good ultra is more dependent on the nutrition and hydration plan, get this right will benefit you so much more than a taper period. Again get this plan wrong and the taper will not save you. In an ultra any mistakes will be paid for, that is a certainty. In an ultra there is no where to hide.
Researching tapering and ultras on the web and there are stories advocating no tapering and setting PB’s while others advocate a 3 week steep taper and lean more towards relaxing rather than stressing about the event. All have their pro’s and con’s and as with all things running there’s no one shoe fits all. It really depends on the runner and also their experience and fitness. The more experienced runner with a good foundation of distance training under their belt will be more likely to be able to go into an event without tapering. They will not need the confidence boost that comes from a good taper as much as someone with less experience. Remember a good taper will also aid confidence and going into any race this is important, anything that helps put you in a positive mindset is welcome and needs to be embraced,
Of course if you have any niggling injuries an enforced taper may be called for. When this happens there is nothing you can do about it, just sit back and smell the roses concentrating on things you can influence like carboloading. Now carboloading, that is a whole new post and one I shall tackle next. Until then enjoy this article below by Ian Torrence which highlights ‘peaking’ rather than tapering as a benefit, pre-ultra. Ian is part of the Greg McMillan stable of writers so has a wealth of knowledge and experience to call upon. (Please note I do not advocate the Joe Kulak method of peaking described below but as you can see in the photo below my friend Jon is convinced it works… ?)
Jon practicing the Joe Kulak method of peaking !
The final weeks before an event are the toughest to get right. The common notion that all hard work must cease and inactivity must ensue is incorrect. It’s also foolhardy to continue amassing mileage and tough workouts as race day nears in hopes of improving fitness. Depending on your approach to this all-important time period, you may be left feeling lethargic or simply exhausted. A runner with the proper peak will feel rejuvenated and ready to go on race day.
Greg McMillan, my mentor, has devised a set of rules to live by as race day approaches. Greg explains, “By studying peak performance research – both physiological as well as psychological – as opposed to just the tapering research, I’ve been able to dial in how to truly peak on race day. It works for all athletes no matter where you find yourself in the pack come race day.” By placing Greg’s simple and effective system into context, let’s get you prepared for your next ultra.
1. Do not drop running volume drastically
Though there are some that prefer three weeks to peak, two weeks seems to be the most popular choice. During the first week of a peak, drop the length of each run by 10 to 20 minutes. The week before your event, drop volume by 20 to 30 minutes per run. I recommend that ultrarunners limit their last long run(s), done a week before the key event, to 90 easy minutes (regardless of the distance of the event). This is enough to give you that long run feeling, but short enough that muscle recovery and glycogen-storage continue. Light, non-impact cross training can be done in lieu of runs, but only if you are used to those forms of exercise.
2. Keep the routine
Run, eat, sleep, work, and socialize when you do normally. Your body and mind have achieved stasis over the past few months of training. Keep them both happy and the keel even. Now is not the time to experiment with new workouts, forms of exercise, foods, and social events. Use the extra time not spent running for sleeping and sticking to “safe” hobbies.
3. Keep the intensity and build confidence
Before the 2007 JFK 50 Mile, I had an exchange with fellow competitor Andy Mason. Nine days before the race, he completed a round of very quick mile repeats on the track; his last quality workout before the race. I knew he was fit and feeling confident. That year, Andy finished in the top ten.
Though most ultrarunners do not need to perform a tough round of mile repeats before their next race, they might consider doing some sort of confidence-building workout 10 days to two weeks out from their event. This workout, however, should be in tune with recent training. Running a 30-mile training run or time trialing up and down Hope Pass (like the author) a few days before a race is neither smart nor beneficial. A moderate length workout that you’re familiar with, that is aerobically challenging, allows for adequate recovery before race day, and demonstrates your fitness should be the order of the day. If you don’t routinely perform hard hill, stamina-building, fartlek, or fast finish workouts then this is not the time to start. Maintain your current training and follow the guidelines for reduction in mileage as mentioned above.
Now is also the time to reflect on all of the training you’ve done thus far. Remember that you’ve done the work necessary to get you to the finish line.
4. Stick to the original race plan and have fun
No one starts a race without a goal. Whether it be to keep your Grand Slam hopes alive, finish your first ultra, or win the event outright, don’t lose sight of why you’re out there. Be deliberate in your actions and calculate each move you make on the race course. Run your own race and enjoy the time you’re having on the trail or road. Greg McMillan sums this up perfectly, “Let’s face it. Most of us aren’t going for an Olympic gold medal here. We are simply enjoying the challenge of doing our best. There is no real pressure, so quit putting so much on yourself. We run for fun, and you should remember that. Have fun!”
PEAKING FOR MULTIPLE RACES
What if you’re gearing up for several important races that are separated by a few weeks or less? The Grand Slam of Ultrarunning, as well as others of that genre, and several race series like the NorCal and SoCal Ultra Grand Prix are perfect examples. In essence, you are recovering and peaking in unison between events. There are two ways to approach situations like this:
1. Reverse taper
This is like returning from injury. Gradually and slowly increase the length of your post-race easy runs and avoid fast and difficult workouts. You won’t reach your normal training level, but you’ll satisfy the need for a few runs before your next event.
2. The Joe Kulak Method
When I asked Joe Kulak what he did between each of his four 2003 Grand Slam record- setting 100-mile races, he quipped, “I sat on the couch and drank beer.” If beer is not your drink of choice, water works just as well. The reality is that you can’t gain fitness in the two or three weeks between long ultras. Recovery will be your best “workout” while preparing for your next event.
Another post of mine from the dim and distant past on tapering, I seem to write a lot about tapering funnily enough?
My legs still feel fatigued but they felt the same pre-Fremantle half two weeks ago and still managed a good PB so it’ll be another ‘trust in your training’ sprint from the start line and hopefully I’ll be able to maintain whatever pace I settle into until the end. Rottnest though is a different animal compared to Fremantle. Three nasty hills on a two lap course means six nasty hills, add in heat and possibly wind and the pressure of a PB is non-existence. This weekend is about a top 5 place (depending on who turns up of course?) and pushing myself into the ‘pain box’ for the last time on a race of distance pre-Masters Marathon November 6th. ( http://www.perth2016.com )
It will be the first time I’ve ran a half at Rottnest, actually the first time anyone has as it’s the inaugural event. I’ve ran the marathon ten times so it will be weird running at half pace on a course I have only ever ran at marathon pace. Judging the hills for pace will be a challenge but truth be told it’ll just be the normal ‘suicide pace’ until either something blows or the finish line.
Predicted time will be hard because so much will depend on the conditions on the day. You are exposed on sections of the course so a head wind would be a challenge. Heat wise we are expecting 25-28 degrees which will be the first time I have raced in anything above 20 for the year probably. Coming from the UK originally I’m not a fan of racing in the heat and this will certainly affect my time. (I do enjoy horizontal rain and extreme cold funnily enough, we call that summer in Cornwall!)
On the bright side I have a week to recover on the Island so will be treating it as a training camp with some speed work pre-Masters 5k the following Saturday. This will also be the first week of my marathon tapering so will do my best to only run once a day. This will be a challenge as I am now totally accustomed to double-up days, need to look at the bigger picture though. A good taper is so important as the legs and mind need to be fresh for the marathon. I have attached an article from Running Competitor which gives you some tips to taper like a pro. Hey, if we can’t run like a pro we can at least taper like one…
Mastering the final few weeks of training is trickier than it seems. Marathon training is hard—the long runs, hill repeats and the arduous track sessions take a tremendous toll on both the body and mind. When many marathoners review their training schedule they get giddy at the sight of the taper, which typically starts two to three weeks out from race day. The reduction in volume and intensity is a welcome one. But what many runners don’t realize, however, is that the taper can be just as (or even more) difficult as the rest of the training cycle.
Why is this? How does a taper help a marathoner in the first place and why do you need them?
First, the benefits: According to 2006 U.S. mountain running champion Nicole Hunt, who now coaches at Speedendurance.net, tapers “bolster muscle power, increase muscle glycogen, muscle repair, freshen the mind, fine-tune the neural network so that it’s working the most efficiently, and most importantly, eliminate the risk of overtraining where it could slow the athlete down the most.” Additionally, Hunt notes that a well-designed taper will increase a runner’s performance. “Studies have indicated that a taper can help runners improve [performance] by 6 to 20%,” she contends.
So what exactly is a “well-designed” taper?
The key is to find the optimal balance between three key training elements: duration, weekly mileage, and key workouts. A taper that doesn’t incorporate enough rest can leave a runner feeling burned out going into the race, while a taper overabundant with rest can be mentally taxing and result in a deterioration of fitness
How long you taper for usually depends on the distance of the race you’re targeting and what kind of mileage you’ve been logging from week to week in training. A typical taper for a marathon is two to three weeks, but some runners like American-record holder Deena Kastor only taper for 10 days beforehand.
Conversely, Hunt usually prescribes a three-week taper for her athletes. If you haven’t felt “fresh” at the starting line for recent races, look at the duration of your taper. Consider adding an extra week (or even a few days) of reduced volume and intensity to your schedule. On the other hand, if you’ve been prone to longer tapers and feel like you’re heading into your races too rested, shorten them up a bit.
Weekly Mileage
Regardless of their duration, a taper requires backing off your weekly mileage in order to rest the legs for race day. Mammoth Track Club coach Terrence Mahon, who guides elite marathoners Kastor, Josh Cox amongst others, has his top runners running 120-130 miles per week during their peak training periods. Surprisingly, however, he doesn’t cut down their overall volume too much during their taper, reducing it down for most to a relatively still high 90 miles in the final week before a key race. “We have found in the past that dropping mileage too much leads to a de-training effect,” Mahon says. “We don’t lower things universally in our tapers.” Mahon believes marathoners need to keep doing long runs throughout their tapering phase. “The farther you get away from big [mileage] numbers, the more confidence you lose,” he says. Mahon maintains that the best way to keep his runners close to the “big numbers” is to give them a longer single session, approximately 17 miles, during their taper period, and then follow up the next day with a short 6 easy miles. “It keeps their head close to the race distance,” he says.
Hunt is more systematic with how she handles weekly mileage during the taper phase. In general, Hunt assigns “about a 10% reduction in mileage the third week out, a 15% reduction the second week out and the week of the marathon about a 50%+ reduction.”
Key Workouts
Workouts, along with running mileage, are stressors on the body. As such, a sound tapering regimen reduces both the frequency of the workouts, along with their duration, in order to maximize rest and recovery leading up to the race day. During the taper phase Mahon has his runners completing the same type of workouts they’ve been doing all along in training–mile repeats for example–but gives them more time for recovery. He calls this element the “density” of training. “We try to put some extra space in our workouts during the taper,” he says. Specifically, Mahon may give runners more time to recover between repetitions in a workout, or he may give them fewer workouts to complete during the week.
As opposed to increasing recovery time both during and between workouts, Hunt has her athletes completing shorter, faster speed sessions during the taper. “For the final two weeks I gradually cut the mileage but maintain speed with strides and short intervals,” she says. “The focus is on recovery and goal pace for muscle memory and short bursts of speed.” Some examples of Hunt’s taper surges are 20 x 15 seconds or 10 x 30-45 seconds mostly at 3K to 5K effort.
Experiment, Learn & Trust
Taking these two differing philosophies into account, look at your next taper as an opportunity to vary it in some way. Aim for the right balance in your routine: adjust your mileage and fine-tune your workouts by either giving yourself more time to rest or maybe even picking up the pace. Find what works best for you.
At the end of the day, the most important thing is to trust in your training. As Tyler McCandless, U.S. Olympic Marathon Trials qualifier, says: “the best advice on tapering is to believe in the process.”
Extreme tapering ?
Right one more post on tapering should just about cover it I reckon…
A day off running pre-race tomorrow, unlikely.
As I’m racing tomorrow there was no early morning run this morning. I am now wondering around lost. I have persuaded my Wife to get up early so we can drive to Yelo for a coffee and muffin breakfast (carbo loading for a 10k?) and after that I will return to my ‘lost’ state.
I’m a runner who loves to run and hates not running. Even now i’m making excuses for reasons why running today would be a good idea, not twice as that would be silly wouldn’t it? So my reasoning behind a run would be to loosen the legs (they aren’t tight), it’s not really a target race tomorrow (that is actually true, tomorrow is really a good hit-out pre-half next weekend) or get rid of some pre-race nerves (I ain’t nervous) . No luck there, let’s face it the reason I want to run is I love running, plain and simple.
Tapering for my next marathon will be a challenge. The last one I ran 100k the week before and called that tapering as I was averaging 130k a week. I’m normally ok on marathon week as even I understand the need to rest. I normally only run twice in the week before a marathon and actually enjoy the calm before the storm, but for a 10k tomorrow, hell I should be running now not typing.
So will probably sneak out for a ‘relaxing’ 10k sometime today, c’mon you’d be mad not too wouldn’t you…..
A quick article on tapering below by Pete Pfitzinger, M.S. suggests a 7-10 day taper for a 10k, I’m thinking 7-10 hours.
Most performance oriented runners will do pretty much what they’re told in training. Run 8 x 800 meters at the track? Sure. Do a 40-minute tempo run? No problem. It’s when we’re instructed to scale back, run less and conserve our energies, that we balk.
Training provides long-term fitness improvements but produces short-term fatigue. Leading up to an important race, the challenge is to find the optimal balance between maintaining the best possible racing fitness and resting to reduce the fatigue of training. This is referred to as a well-planned taper.
To achieve your best when it counts, you can only afford to do a full taper before a few key races each year. If you race often and were to taper thoroughly for each race, you would have little time left for hard training. So you learn to “train through” some races. But for the big ones, you will want to go all out to achieve your best.
A recent paper published in the International Journal of Sports Medicine reviewed more than 50 scientific studies on tapering to find out whether tapering betters performance, and how to go about it. The review showed that there is no question tapering works. Most studies found an improvement of about 3% when athletes reduced their training before competition. This translates to more than five minutes for a three-hour marathoner or more than a minute for those racing 10K in 40 minutes.
How Long Should You Taper?
Several of the studies concluded that the optimal length of taper is from seven days to three weeks, depending on the distance of the race and how hard you’ve trained. Too short a taper will leave you tired on race day, while tapering for too long will lead to a loss of fitness. How do you find the right balance? Consider than any one workout can give you far less than a 1% improvement in fitness, but a well-designed taper can provide a much larger improvement in race performance. Therefore, it is probably wiser to err on the side of tapering too much than not enough. The optimal number of days to taper for the most popular race distances are as follows: marathon, 19 to 22 days; 15K to 30K, 11 to 14 days; 5K to 10K, 7 to 10 days.
Of course the one benefit of tapering is you know carboloading is close…
One final word on tapering, it’s not all bad because towards the end of tapering comes my favourite part of running, carboloading. It’s time to pig out on bacon, excuse the pun , and pancakes swimming in maple syrup but I’ll save that for another post.
Another post I wrote on tapering ,
I normally run only on Tuesday and Thursday the week of a marathon. Tuesday I ran lunchtime but due to a heavy work load (on marathon week, how does that happen?) I needed to run Thursday morning pre-work. I set my alarm for 5am but was far too excited after so little running and woke at 4:15am. After contemplating going back to sleep I decided the best cause of action was to go for a run. Actually when prompted this is my go-to call, go for a run. ! So off I set around 4:30am into my old favourite 10k that I have now run 167 times (thanks Strava).
Being the second run this week (and it’s Thursday, when I would normally be on run 7 for the week) my legs felt heavy but this is to be expected at this stage of the taper week. It is normally around this time of the taper period you experience ‘niggles‘ , you’ll find you can just about finish your run and convince yourself you are about to have a major meltdown. I read on a tri-website that these niggles are just your body recovering but they don’t feel like that I can tell you. Fortunately this morning I was ‘niggle’ free, which should probably worry me.
Reading the article below by Isaac Walker it reiterates several points I have already mentioned in previous posts. Hay in the barn , trust your training etc. all common sense advice but worth a second read, if nothing else to put your mind at ease. Taper time is a testing time at best, helped only by the extra ‘tukka’ on offer for the last 3 days. (just before my old friend ‘weight gain‘ comes a calling…)
Must admit I’m tempted to sneak out tomorrow morning because it will be glorious and I hate missing glorious mornings. I must be strong, the right thing to do is lay in bed and relax but the call of old faithful, my favourite 10k, may be too much.
9 Ways to Deal With the Big Event Taper Blues By Isaac Walker
Sixteen weeks. Four months. One hundred and twelve days of early mornings, sore legs, injury worries, emotional highs and lows, and long hard weekend runs. And now you are supposed to ease right back on the throttle and cut your training. By a lot. You start to get moody. You have so much energy you feel like you are going to jump out of your skin. Your partner has had enough of your complaining. You think every little ache, sniffle and niggle is a catastrophic event-cancelling injury or illness. You start feeling sluggish and lazy. It sounds like you are going through what many runners experience leading up to a big event – the ‘taper blues’.
Tapering (for most) is a critical part of training plans. Whether you taper two days prior to a 5km road race or three weeks or more for an ultra distance, you are basically performing the same function. After stressing our bodies for so long the taper is there to let us heal and recover to a point where we can then operate the most efficiently and to our maximum ability on race day.
There are many differing views on tapering out there. My advice is simple – the shorter the distance the shorter your taper. The longer the distance the longer you taper. Reason being shorter and sharper training sessions will usually take a lot less time to recover from than long hard distance runs. Long runs beat your body up and you need that extra taper time to recover.
So the symptoms of the ‘taper blues’ usually kick in after a week or so of taper and are usually associated with longer distance events. If you have never had them before they can be quite discouraging and even a little scary. So here are a few tips and general points to help you pull through the taper blues and onto race day.
1. The taper blues are completely normal! You are probably not getting sick. You most likely do not have an injury that has decided to rear it’s ugly head one week prior to your big day. And yes, your other half is getting annoyed with your grouchy mood. Accept you are a little down then address it. Remember you are not alone. Chat with friends doing the same event or others who have been through this taper nonsense before.
2. Look back on what you have done. And be proud. One of the reasons we get taper blues is regret for what hasn’t been done. Think of the countless hours of training, early mornings and/or late nights and all the other strings that come along with training for a longer distance event. That is an achievement right there, regardless of what comes next.
3. Evaluate. Go back over your training and write down all the positives. All the things you enjoyed about your training. Then also write the negatives down and the things that may have not gone so well. These are the things to keep in mind and perhaps improve in your next training programme.
4. More events? It is a little crazy but many of us use the taper time to plan more events after the one we are tapering for! You don’t have much time to wallow in taper blues when you’re busy getting excited about your next goal. If you don’t have an event in mind then plan for something else. A personal fitness goal. A family holiday. Home renovations. Anything you can do to keep your brain ticking over and stimulated.
5. Taper means taper! You may be tempted to go out and get one last long run under your belt or smash out a hard tempo track session. You might be fine but my advice is once your taper period has begun, it is exactly that – taper time. Plus, this won’t rid you of your taper blues anyway. This means sticking to your plan and not being tempted to go out and possibly undermine some of the training you have done by adding fatigue to your system this close to your big event.
6. Active recovery more than ever. Taper time is a perfect opportunity to fit in more active recovery. Playing with your kids, massage, walking, swimming, stretching, rolling on your foam roller – anything that keeps you moving can be very beneficial. Don’t feel guilty for not going hard, that just leads to more taper blues. Enjoy the easy, liberated movement your fit trim body is allowing you.
7. The hay is in the barn and there is nothing much else you can do to enhance your training. You can however undermine your training by not tapering efficiently. So rest! Chill out! Make up some of those hours with the family and friends that you used for training. Spending time with loved ones will also help ease some of the tensions and stress prior to an event.
8. Last minute checks. Most people will have their nutrition and game plan locked down by now. It is a good time to run over everything and double check you have all your supplies ready to go. The last thing you want is to discover the night prior to your event that you left your favourite pair of socks in the washing basket.
9. Visualisation techniques. Visualisation can be a very good way to prepare your mind for an event and propel you out of your taper blues. Picture yourself standing at the race start. Imagine how you feel. Put yourself in a bad situation during the race and visualise how you would like to react to that situation. Place yourself being surrounded by your friends and family cheering you on as you come towards the finish line. Visualising these situations will help you prepare your mind for dealing with them in real life.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Had a great run this morning running my weekly 5:30 am 14k Yelo threshold (progressive?) Starting to see some improvements and starting to feel the love with the Bibra Lake Marathon just over two weeks away. The Threshold run is so important to marathon success and I’ve added a couple of articles to describe the principles and benefits. I just enjoy the feeling of satisfaction when you finish, not so much when you’re deep in the pain cave and worrying about what your private health care insurance covers.
Threshold training is one of the key running workouts to improve endurance performance.
However, some runners may not be familiar with exactly what this type of training entails and may ask: Is anaerobic threshold training the same as lactate threshold training for runners?
What are the important training thresholds for runners and other endurance athletes like cyclists and triathletes? What are some of the best anaerobic threshold training workouts for runners?
In this threshold training guide for runners, we will discuss what training thresholds are, the differences between anaerobic vs lactate threshold training for runners and endurance athletes, and how to do threshold training workouts.
What Is Threshold Training?
Threshold training is a particular type of endurance training workout that helps improve your lactate threshold and anaerobic threshold.
One of the things that’s most confusing about threshold training for runners is the fact that some sources reference anaerobic threshold, whereas others discuss lactate threshold.
For example, you might hear about lactate threshold runs or anaerobic threshold workouts.
So, are lactate threshold and anaerobic threshold the same thing? What are the differences between the anaerobic threshold vs lactate threshold?
Technically, the anaerobic threshold and lactate threshold are not the same things, but they occur around the same effort level and are characterized by similar physiological sensations.
Anaerobic threshold and lactate thresholdboth refer to the point at which you will feel like your effort level has gotten significantly harder even though your running pace or speed has not increased significantly.
Essentially, after either the lactate threshold or the anaerobic threshold is crossed, you will see a significant spike in the fatigue that you feel in your legs, the heaviness and burning sensation in your muscles, the rate of your breathing, and your perceived exertion.
The actual physiological metrics that are being evaluated with anaerobic vs lactate threshold are technically different, but again, what you will feel in your body is the same.
This is because the lactate threshold and anaerobic threshold pretty much overlap in terms of the percentage of your VO2 max or your running speed at which the threshold is reached.
Anaerobic threshold is looking specifically at energy metabolism, or how your body is producing ATP (energy) for your muscles to contract.
Thus, the anaerobic threshold occurs when the intensity of your exercise has crossed over this “threshold,” such that you are no longer able to produce ATP (energy) through aerobic metabolism, and you now have to rely more heavily on anaerobic energy production.
And up until the anaerobic threshold, you are able to run or perform endurance exercise in a “steady state,“ which means that your body is able to rely almost entirely on aerobic metabolism to produce energy.
This means that you are getting plenty of oxygen, and you should be able to continue running or exercising at the same pace or exertion level for an extended period of time without fatigue.
The anaerobic threshold corresponds to the lactate threshold because when your body is relying on anaerobic glycolysis to produce energy, the end product is lactate along with a hydrogen atom, which is an acid.
Below the lactate threshold, your muscles are actually able to shuttle the lactate to the liver to be further broken down to pyruvate to create ATP.
At the lactate threshold, your body suddenly shifts from being able to clear the lactate and acidic metabolic waste products at the same rate they are being produced.
This means that the concentration of hydrogen ions, which is associated with the burning feeling and immense and sudden fatigue you feel beyond the anaerobic or lactate threshold, begins to build up.
Essentially, after the lactate threshold or an aerobic threshold has been crossed, your muscles are inundated with acidic waste, and the concentration of lactate in your blood rises dramatically.
Although we used to think that it was the lactate, or “lactic acid, “ that was causing this burning sensation and sudden fatigue, it has since been discovered that lactic acid does not exist as a biological molecule because the acid quickly dissociates from the lactate molecule.
Furthermore, it is not the lactate that is causing the discomfort but the hydrogen ions.
However, because it is not really possible to measure the concentration of hydrogen ions, exercise physiologists can take blood samples and measure the concentration of lactate in the blood to serve as a biomarker of your lactate threshold and reliance on anaerobic metabolism.
Lactate concentrationcan be readily measured and corresponds with the amount of acidic buildup.
Many athletes do not have access to continuous blood lactate testing while training, though endurance training methods such as the Norwegian Method of endurance training does rely on blood lactate samples during lactate threshold training workouts.
Why Is Threshold Training Important For Runners?
The lactate threshold and anaerobic threshold are not necessarily important metrics that you have to know or may even have access to measuring yourself, but it is important to have a grasp of the running pace or speed at which you hit these thresholds.
The entire purpose of threshold training for runners is to progressively boost your lactate and anaerobic threshold such that you can run faster and longer before switching over to anaerobic metabolism and crossing your threshold.
This is because runners and other endurance athletes have to stay at or just below the anaerobic threshold during long-duration races in order to maintain the same pace and maximize their performance potential without crashing and burning.
Thus, for all intents and purposes, the anaerobic threshold is the limiting factor for endurance performance.
Therefore, by improving your anaerobic threshold, you can run faster, cycle faster, or swim faster in that “comfortably hard“ effort level without red-lining and rapidly exhausting yourself.
How To Do Threshold Training For Runners And Endurance Athletes
There are different approaches to threshold training for runners and other endurance athletes.
Most threshold workouts are performed at a pace that is at or slightly below your anaerobic threshold (AT) or lactate threshold (LT). This is typically a pace that brings your heart rate to about 85-90% of your maximum heart rate.
This intensity is thought to be the “sweet spot” where you can improve the efficiency of the anaerobic system and help push the anaerobic threshold higher.
Essentially, doing threshold workouts improves your endurance performance because you can run, cycle, swim, or perform some other type of endurance exercise at a faster pace without accumulating fatigue.
Therefore, threshold training workouts are done at or just below the threshold.
There are essentially two different types of threshold workouts for runners and endurance athletes:
Continuous threshold workouts, such as tempo runs or threshold training intervals, which involve running at your threshold pace for designated intervals of a specific distance or time and then taking relatively short recovery breaks.
The benefit of tempo runs and continuous threshold workouts is that you will build your tolerance at being “comfortably uncomfortable“ at the anaerobic threshold pace so that your physical and mental ability to withstand this discomfort for longer races is strengthened.
However, there is a limit to how long you can perform tempo runs or longer threshold intervals because if you cross over the threshold, you will experience that rapid accumulation of fatigue and will need a break.
Some endurance training methods, such as the Norwegian Method for runners and endurance athletes, use a lactate threshold interval approach where you perform high-quality intervals at your lactate threshold pace but then take recovery periods.
This helps you do more high-quality work in a single threshold workout session without quickly becoming exhausted or needing tons of recovery in the following days.
The rest periods in threshold interval workouts for runners allow the body time to buffer and clear some of the acidic buildup and shuttle the lactate to the liver for conversion into pyruvate.
Thus, runners or other endurance athletes can run at a faster pace using lactate threshold intervals versus continuous tempo lactate threshold runs, maximizing speed and total time and training volume done within the lactate threshold zone without crossing over into the anaerobic zone and needing to end the workout early.
Continuous Threshold Workouts
Continuous threshold workouts are tempo runs.
These are runs that are at least 20 minutes in length at your threshold pace.
Threshold Interval Workouts
Examples of threshold interval workouts for runners include:
5 x 6:00 minutes with 60 seconds of recovery in between each
10 x 1,000 meters with 60 seconds of recovery in between each
5 x 2,000 meters with 60 seconds of rest between each
There are lots of different types of endurance training workouts, each serving a particular physiological purpose to help improve your performance.
About Threshold Training
Legendary running coach Jack Daniels provides an inside look at the importance of t-pace.
Threshold, or T-pace, running is one of the most productive types of training that distance runners can do. Training at threshold pace helps runners avoid overtraining and yields more satisfying workouts and better consistency.
The two types of threshold training that I discuss in Daniels’ Running Formula are tempo runs and cruise intervals. Tempo runs—steady, moderately prolonged runs—have been around for some time, but runners and coaches define them differently. Cruise intervals are a series of repeated runs with a brief recovery between runs. In my book, I address the differences and similarities between tempo and cruise-interval workouts. Here, I’ll stick to tempo runs, including new information on extended tempo runs
Some runners and coaches use tempo runs for the broader purpose of just going for a fairly prolonged, steady, solid run—often, more for the psychological benefits (which can be considerable) than the physiological. The physiological benefit of running threshold is to improve endurance: the ability to endure a greater and greater intensity of effort for a longer and longer period of time. You might perform some (longer) tempo runs at an intensity slightly below threshold intensity, which offers a good opportunity to boost psychological endurance. Longer tempo runs that begin in the less intense area of the zone and progress to the higher end of the zone are accomplishing both the benefits of a longer tempo run and the benefits of true T-pace running.
Establishing threshold pace
The proper pace for T-pace running is about 83 to 88 percent of VO2 Max, or 88 to 92 percent of vVO2 Max or maximum heart rate.
You can establish your proper pace for threshold running fairly closely by running at a velocity that produces an elevated yet steady state of blood lactate accumulation. This pace is a little faster than a pace that you could maintain for two or more hours (marathon pace for most people) but slower than the pace you could maintain for 30 minutes (10K race pace for better runners). This pace is easy to discern because at the latter pace blood lactate continues to rise over the course of the run (that is, there’s not a steady state of blood lactate accumulation). Also, at the former pace, blood lactate slowly drops after an initial rise or after any elevated lactate resulting from race surges (also not a steady state of blood lactate accumulation).
Most runners can figure that their threshold pace is equal to a pace they could race at for 50 to 60 minutes. In fact, for slower runners, threshold pace might actually be 10K race pace because they are taking nearly an hour to “race” this distance. Intensity of effort, not necessarily distance of running or racing, is what determines the degree of stress being put on the body’s systems.
Remember that the purpose of the workout is to stress lactate-clearance capability, not to overstress that capability. I refer to threshold training as “comfortably hard” running. It shouldn’t feel “hard,” which is the pace of pure interval training.
Tempo runs
Ideally, a tempo run is nothing more than a steady 20-minute run at T-pace. Subjectively, the intensity of effort associated with T-pace running is comfortably hard. Again, your threshold run effort should be one that you could maintain for about an hour in a race. Although the ideal duration of a steady threshold run is 20 minutes, your running time can vary somewhat to accommodate a particular course.
For example, if your T-pace is 6:00 per mile, and you choose a three-mile course, this gives you an 18-minute tempo effort; or you might go four miles for a 24-minute tempo run. Of course, you could go exactly 20 minutes, using the mile markers to set proper pace, and stop between three and one-quarter and three and one-half miles. It’s not a bad idea to do tempo runs on the track (or even a treadmill now and then) so that you can closely control the pace. Many coaches and runners do longer tempo runs at slower than true threshold pace, and this can yield positive results. Prolonged running at this intensity builds a good sense of maintaining a strong pace for an extended period of time, and as stated earlier, in some instances the demand can be as psychologically intense as a shorter run at true threshold pace.
Also, some runners gradually build up the intensity of a longer “tempo” run until actually running at threshold pace. In any case, I believe in the benefits of tempo runs that are longer than 20 minutes and have designed tables that alter the speed of the run as dictated by duration (see the variations table on page 20 of Daniels’ Running Formula or this article). Using these tables gives runners a better idea of what pace to expect of themselves when out on a tempo run that forces them to run slower than threshold pace and longer than the typical 20-minute duration. The adjusted paces are based on the natural dropoff in maintainable intensity as the duration of a steady run increases.
The variations table shows the mile pace times for tempo runs lasting 20 to 60 minutes, and how much slower the pace is per mile (in seconds) than T-pace. It also shows M-pace (marathon pace) times and how much slower or faster it is per mile than T-pace. If your VDOT falls between the displayed values, just add the appropriate number of seconds per mile or kilometer to your own T-pace for the desired run duration.
Be sure to perform your tempo runs under desirable weather conditions and on relatively flat terrain with good footing because the goal of this workout is to maintain a steady intensity of effort for a prolonged period of time. Hills, rough footing, and wind all affect the ability to maintain a steady pace and interfere with achieving the purpose of the workout. You can monitor your heart rate, but a steady rhythm under constant conditions is what you want in a tempo run.
Possibly the biggest challenge in doing tempo runs is to hold the proper pace and resist turning your tempo run into a time trial. Remember that the proper pace is more beneficial than a faster (or slower) one. This is a good workout for practicing your ability to concentrate on a running task and keep in touch with how your body feels while running comfortably hard.
Begin a tempo workout with a good warm-up of at least 10 minutes of easy running and some light strides. Follow the tempo run with a cool-down, which should include some strides (four or five 20- to 40-second runs at about mile race pace). You’ll be surprised how good you feel about 10 minutes after a tempo run.
My recommendation is that steady tempo runs should last 20 to 60 minutes, with pace adjustments as shown in the table.
How to use tempo runs
A few words of caution regarding how often to repeat identical workouts and monitor progress in a particular type of threshold workout: It’s human nature that runners often want to see progress in their workouts and sometimes try to perform a particular workout at faster and faster speeds over the course of a fairly short period of time.
Trying to compete against yourself in this way is inadvisable. It doesn’t conform to the principle of letting your body react and adjust to a particular type of stress before increasing the amount of stress. It’s better to perform the same workout quite a few times at the same speed, or until a race performance indicates that you’ve achieved a higher fitness level.
One of the best ways to monitor how your training is progressing is to see how much more easily you can perform a particular workout as time goes by. If what used to be a tough workout becomes not so tough after several weeks of training, then that’s a great sign that your training is paying off in a positive way.
At this point, you’re usually ready for an increase in intensity or amount of training. In contrast, always trying to see if you can go faster in a workout that you have done before (the “always hurt as much as possible” technique) can be very misleading in trying to determine how much progress you’re making. With this approach, you always hurt the same (or more), and you never get to experience doing a standard workout with diminishing discomfort. Doubts begin to set in as you ask yourself, “Am I really getting better or just learning to tolerate more pain?” If you often hurt badly in practice, a race won’t be anything special; you should be able to take on more discomfort in a race than you do in daily training.
A more sophisticated way to monitor the degree of stress of a workout is to check heart rates or blood-lactate values at various points during the effort or during recovery. Relying on these more scientific means of keeping track of your progress, however, can prevent you from learning how to do a good job of it on your own. Whether or not you use mechanical or electronic devices to monitor body responses, you should still learn to read your body’s feelings and reactions to the types of workouts that you do.
Please remember not to run faster than the prescribed threshold pace when doing tempo workouts. When you’re having a good training day, it’s not that tough to beat a previous time over a four-mile tempo course. It’s very important, however, to let your ability, based on competitive efforts, determine your training intensities. When a workout begins to feel easier, use that feeling to support the idea that you’re getting fitter. Then, prove that you are getting better in a race, not in a workout.
If you’re in a prolonged phase of training, with no races scheduled, it’s reasonable to increase training intensity without the supportive evidence of better competitive performances. In this case, a good rule of thumb is to increase VDOT one unit every four to six weeks. This is the same as improving your 5,000-meter race time by about 10 to 15 seconds, a substantial improvement in my opinion. If you’re in a maintenance program, which is designed to require the least possible training stress that allows you to stay at a particular level of fitness, there’s no need to increase training intensity (VDOT) or distances. In this case, the best goal is to see how easy standard workouts can feel over time.
When setting up the phases of training, the placement of threshold training might vary in the overall order of the program, based on the individual involved and the event being trained for. Unlike endurance runs, which almost always fall in the earliest phase of a program, threshold training might be emphasized early, at the midpoint, or late in a runner’s training schedule.
Adapted from Daniels’ Running Formula, by Jack Daniels. Copyright 2005. Excerpted by permission of Human Kinetics, Champaign, IL. Available by calling (800) 747-4457 or visiting www.HumanKinetics.com.
I have been using my Thursday morning runs at Yelo to test my threshold capabilities and I’m beginning to see some improvements with the average pace increasing. This morning I even managed to run a sub forty minute 10k on the way back which was a nice confidence booster with the Bibra Lake marathon less than three weeks away.
I’m still targeting a sub 3 marathon so will need to be able to maintain four minutes ten seconds a kilometre, or close, for the duration. Bibra is a six lap course , totally flat so I’ll have no excuses.
Finding some pace finally, albeit my heart rate indicates this pace is not sustainable long term.
This morning was a two minute PB for the Yelo 14k run which is a massive confidence booster. Not sure if it was the freezing conditions or Charles pushing me but either way very happy with the average pace, quicker than planned marathon pace. The only fly in the ointment was my heart rate which was way to high to be sustainable for the marathon, though on the brught side I only have to maintain four minute ten seconds a kilometre, not the three minute fifty seconds I was maintaining this morning. (That would be around 2 hour 45 minute pace,)
The last ten Yelo 14k threshold runs. Seeing some improvements.
Charles kept me honest wearing my Alphafly 2’s.
Ran with Charles this morning and I leant him my Nike Alphafly 2’s so he could appreciate the benefits of carbon plated shoes. I regretted this after the first few kilometres as he saddled up to me after a stopping for a toilet break after I was ‘gunning’ it. He took to carbon plates like a duck to water. Needless to say there was little or no conversation on the return to Yelo, we were both far too deep in the pain cave for words.
What a crew, the Yelo runners.
Good turn out this morning which was bad news for Jon as he podium’ d last weekend and as such has to buy us all coffees. I need to make sure I don’t get anywhere near a poduim at Bibra Lake, I got a feeling that wont be a problem.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
It’s worth a listen as Michelle and I talk about all things running albeit I must warn you I tend to go on and Michelle is far too polite to cut me short.
As well as listening to runners Michelle is also an advocate of mind training in a similar vein to my good friend Rob Donkersloot from Mind Focused Running ( https://mindfocusedrunning.com/ ) . This is a subject, as well as nutrition, ignored by a large majority of coaches.
If you are serious about improving your running you need to speak to Rob or Michelle and they can ‘train your brain’ which also has positive ramifications outside of running of course. Rob particularly encourages meditation which he believes aids in nurturing the continued love of running and I have worked with Rob in the past to help me push though the negative thoughts that all ultra runners are faced with during any event.
I have a feeling I’m going to need all his teaching on the last few laps of the Bibra Lake marathon in four weeks time.. my quest for sub 3 number 33.
What Is Mindful Running and How Do You Do It?
With mindfulness more mainstream than ever, experts demystify the concept.
Part of the appeal of running is how mindless it is—just one foot in front of the other. But what if you could make it more mindful? It’s easy to talk about that in theory (people have been touting mindfulness for years), but it’s more difficult to do it in practice.
Science is catching up with theory, though, proving that mindful running is not only legit, but also something that any runner can benefit from. For example, a 2016 study published in Translational Psychiatry shows that combining directed meditation with running or walking reduced symptoms of depression by 40 percent for depressed participants. What’s more, a 2020 study published in Neural Plasticity found that mindfulness training can even give your endurance performance a boost.
Which is partly why some of the biggest athletic brands in the industry have gotten on board. In 2018, Asics launched the world’s first “blackout” track to train the mind; in an on-site experiment, led by professor Samuele Marcora, Ph.D., the director of research at the University of Kent’s School of Sport and Exercise Sciences, and Jo Corbett, Ph.D., lead researcher at the Human Performance and Health Research Group at The University of Portsmouth, they found that psychological factors (such as sight and sound) have a significant effect on endurance performance.
Nike also partnered with Headspace on a series of audio-guided mindful runs via the Nike+ Run Club app; Lululemon dropped their #letyourmindrunfree campaign—complete with an 8-week 10K running guide and 14-week half-marathon guide that include guided mediation; and Saucony launched the White Noise collection to honor the sport’s meditative effects.
The sudden push to make mindful running more mainstream has to do with helping athletes gain an extra edge. “It’s almost a last frontier in physical training,” says Headspace cofounder Andy Puddicombe. “I think there’s been this realization that there’s actually a whole domain that hasn’t been explored yet: the mind. And if you speak to any elite athlete, they will tell you that 90 percent of it comes down to the mind.”
What Exactly Is Mindful Running?
Mindful running is a vague term that means a lot of things to a lot of different people, but it really comes down to being present, says Chevy Rough, a mindfulness and performance coach. “It’s purely about being mentally connected within your movement and not being distracted,” he says. “Distraction can come in the form of other people, noise, technology, but it can also come in the form of cultural pressures. You know: ‘How fast do I have to go?’ ‘How far am I supposed to go?’ ‘What is the definition of a runner?’”
It’s important to differentiate between mindfulness and meditation, says Puddicombe. “When we meditate, we’re taking ourselves away from everyday life, away from activities, to actually pray in an environment where we can train the mind in mindfulness: how not to be distracted, how not to get caught up in thinking, how not to be put off of feelings of discomfort,” he says. “Then, when we go out and run, we’re taking whatever we learned in meditation and applying it.”
To run mindfully, then, you have to shrug off those external distractions and pressures and really listen to your body: What does your breath tell you about your body? How fast do you feel like going? “People connect to different things,” says Charles Oxley, a mindfulness and performance coach on the ASICS Sound Mind Sound Body team. “The breath is the obvious one, but some people connect with past memories or parts of their bodies with previous injuries, and those connections unlock the door for deeper connections within yourself.”
The point is to get out of the conversation you’re having with society and back into a one-on-one convo with your body, based on how much sleep you’ve gotten, how much you’ve eaten, how good that nutrition was, and where you’re at mentally. “The more connected to your running, the longer you’ll be able to keep running,” Rough says.
How Do You Run Mindfully?
Staying present in an activity that seems designed to help you zone out is way easier said than done. But there are ways you can physiologically prep your body for zen, and tricks you can try on the run to stay dialed in.
“The more connected to your running, the longer you’ll be able to keep running,”
Most importantly, there’s the cooldown before the warmup. The what now? Think about it: “Ninety percent of people lead very busy lives, with lots of stress and lots of pressure. When they come running to the gym on their way to or from the office, their thinking about deadlines, meetings, their families,” Oxley says. “They’re already in a stressed-out state, and then they’re going to enter the even higher stress state of exercise.”
To bring your body out of a stress state before working out, Oxley suggests assuming a formal breathing position (back up against the wall or lying down on the ground) and focusing on the breath. “I get my clients to think about deep breathing into the bottom of the lungs, really engaging their diaphragms,” he says. “It doesn’t have to be fancy, it’s just about slowing down the breath—and every time your mind gets distracted, you want to bring it back to that slow breath.” Unfortunately, this isn’t the kind of thing you can set your watch for; some people may chill out in five breath cycles, some might take ten minutes. “Focus on your breath until feel the difference,” Oxley says. “When you start to sense that calm feeling, that’s your internal chemistry shifting down some gears.”
If your intention is to run mindfully, you want to shed any anchor points (your GPS watch, your phone, your music) that might distract you. It doesn’t necessarily have to be for the entire run; “even five minutes can teach you something,” says Puddicombe.
Once you’ve shed those external distractions, stay present by focusing on two important questions: “How am I breathing?” and “Where am I looking?” It’s not about maintaining a certain breathing pattern, rather decoding your breath to determine where you’re at. Breathing too fast? Slow down. Feel like you could hold a conversation easily? Maybe speed up a bit. Try to breathe through your nose as much as you can. Mouth-breathing is a stress response, so focusing on nostril breathing keeps you in a more relaxed state. And keep your gaze soft and wide, toward your periphery, instead of focused, to stay in that chill zone, Oxley says.
You’ll start to notice more the more you stay in that zone, adds Puddicombe. “You definitely take in more around you; you notice more about your posture; you notice more about your technique; and you learn about your body,” he says. “And if we’re not learning, then we’ve learned something wrong.”
How to Keep Those Benefits Going
You can use the same breathing exercise from your preworkout cooldown for your actual cooldown. “You have to flush your system out after a run; you can’t go from a state of stress just simply standing still,” Rough says. The more you slow the breath down, the more you connect to the parasympathetic nervous system, which is responsible for rest and recovery.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
I gave myself four days off post Lighthorse 24 Ultra before lacing up again for the weekly Yelo run 5:30am Thursday morning. Five weeks later and I’m very tired, which is what you expect when you train for marathons. Week one post Lighthorse I managed 60km, then 126km ( 9 runs) for week 2, 125km (8 runs) week 3, 141km (9 runs) week four and finally 160km (9 runs) last week. As you can see from the Strava extra below ( You use Strava right ? http://www.strava.com ) it has been a busy few weeks with plenty of long runs, elevation and double days. I’m a big believer in all of these to improve fitness. There’s a reason professional runners run double or even triple days and also run a lot. Sprinkle in some pace and you’re away, while of course avoiding injury at all cost.
When you run twice a day, you’re reducing the time between sessions, which teaches your body to run on tired legs and to work through fatigue. Improving your total recovery time is part of this process as you also focus on what you do post run from the stretches to the nutrition!
At first since your body is not used to the extra effort it may feel difficult. Which is why like everything else in running, this is a slow and gradual process.
However, the good news is that your body will learn to utilize its mitochondria more effectively, resulting in less muscle fatigue. Now we’re talking!
Mitochondria are the powerhouses of our cells. They make most of the chemical energy needed to start and fuel the biochemical reactions that happen inside our cells.
Apart from this, when you run more than once every day, your enzyme activity increases. These enzyme activities are important for a lot of things in our bodies, like building muscles, digesting food, and getting rid of waste and toxins.
Benefits of Running Twice a Day
Running twice a day comes with a bunch of benefits, which shows why it’s so popular amongst elite athletes. Here are the advantages of running doubles:
1. Helps Increase Mileage
If you want to increase your weekly mileage, adding a second run one or two days a week will allow you to do so without needing to extend your long runs.
If you want to build up your endurance, it’s tempting to look for shortcuts, but there’s no better way than to run a lot of miles. Double runs let you do this without giving up a rest day.
2. Gives You an Opportunity to Run at a Faster Pace
Running twice a day allows you to have an opportunity to change your running pace and style between runs. This is particularly useful when you want to try doing a speed workout but can’t seem to set a particular day for it.
You do then try to do some speed work such as a fartlek or interval training in the morning, and go for your long run in the evening or vice versa.
3. Enhances Training Adaptation
If you double your runs you will burn more glycogen, and your body will need to adjust to this new state. You’ll also burn more fat, and your body will become better at using your glycogen stores.
Running in this glycogen depleted state, in turn, enhances and improves training adaption.
You will be able to recover more quickly, and over time, your tolerance for fatigue will improve. As you increase your frequency of aerobic exercise, your lungs and heart will grow stronger, improving your overall fitness level.
4. Allows for More Efficient Recovery
Running twice a day gives you an opportunity to go for an easy run, which is meant to facilitate recovery. The less demanding runs will aid in increasing blood flow to your muscles, giving your cells the oxygen, they want to recover.
By increasing the frequency at which your muscles get more oxygen, blood flow, and nutrients, you’ll recovery faster and more efficiently.
For me increasing distance is the key to improvement and double days help you get more distance, simple really. Pace isn’t as important when you’re building weekly distance totals. It’s all about getting more kilometres weekly. As you start to adapt to the twice a day running strategy you can add pace with the caveat of avoiding fatigue which will lead to injury. Week by week you will get stronger, as a runner , as distance increases. There is no such thing as junk miles, remember that, they are all good.
Right, benefits of a down week are explained in this article below from Runners World.
When training for a marathon or other target race, you may assume–as Ryan Hall once did–that it’s best to reach peak mileage and hold it steady for many weeks. Doing so will ensure that you maximize your fitness and prepare optimally for your goal race, right? Perhaps not.
During a marathon buildup Hall used to train all the way through without taking a day off or significantly reducing his mileage. Recently Hall began incorporating weeks of planned lower volume and intensity into his training, and has found these “down weeks” leave him restored and able to tackle tougher training in the weeks preceding and following.
“Since I began my training this fall I have seen big improvements,” Hall says. “While my 62:20 [at January’s Houston Half Marathon] was nowhere near my personal best, it actually was a huge improvement from my half marathon in Philadelphia last fall.” After that race, Hall decided to skip the Chicago Marathon and coach himself. “I believe that incorporating rest and down weeks into my training will get me to the shape I hope to be in,” he says.
WHY CUT BACK?
Pete Rea, coach at ZAP Fitness in Blowing Rock, N.C., believes that regularly incorporating down weeks allows an athlete to complete successfully a full four-to five-month training cycle, avoid injury and ultimately make fitness leaps and achieve a higher level of performance. He cites as an example David Jankowski (right), a ZAP athlete initially resistant to the idea of down weeks, who has seen improvement and reaped benefits since implementing them into his training. Jankowski used to experience staleness and sometimes struggled to race his best at the ideal time. Last year, however, after dialing back his mileage every third week, Jankowski finished fifth in the 10,000m at outdoor nationals and set personal bests at 1500m, 3,000m and 5,000m.
Rea finds that his athletes’ workouts reach a higher level post-down-week, and he believes the planned rest helps his runners avoid unforeseen longer breaks due to injury, fatigue or overtraining. Robert Chapman, coach of Team Indiana Elite, agrees and uses down weeks for athletes who are slightly more injury-prone or who might get run down and overly fatigued with more weeks at high volume and/or intensity.
“Training is a progression,” he says, “essentially a stair-step pattern where after each block they are more fit and performing at a higher level. So the down week is a very important part of the overall training plan. It allows them to absorb the training they did during each block and prepare for even better training in the next block.”
WHAT EXACTLY IS A DOWN WEEK?
A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea’s athletes work in three-week cycles and run 15 to 20 percent fewer miles during their down week. For example, if they’d been running 100-mile weeks, they would run 80 miles during a down week. Chapman’s runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week.
The frequency of down weeks varies among athletes but most reduce mileage once every three to eight weeks. Rea’s athletes take a down week every third week; he uses them as a means to increase mileage gently without overburdening the runner. Specifically, Rea’s runners’ mileage progresses slowly through repeating three-week cycles. The second week of their cycle is approximately 10 to 20 percent higher than the first week and the third week (the down week) is 15 to 20 percent lower than the first week. When the cycle begins anew a runner’s mileage in week one is about 10 percent higher than the previous week one. Chapman has the Team Indiana Elite athletes who use down weeks take them every fourth or fifth week.
Hall uses down weeks less frequently but has a steeper drop in mileage when he does take a down week. Every seventh week is a down week for Hall, an idea he adapted from the Bible. Hall explains, “In the Old Testament God commanded that every seventh year was to be a year of rest for the field where no crop was to be harvested. There is a reason why a field can produce more fruit when it has a year to just chill out, and I believe the principle is not only good for the field trying to produce optimum crop but also for the runner trying to produce optimal results.”Expect to feel bad sometimes during a down week says Pete Rea, head coach of ZAP Fitness. “Athletes often feel sluggish and have lower energy during this week,” he says. “Nonetheless I find the level of workouts is elevated thereafter, that workouts are more effective and staleness prevented.”
On the flip side, what happens if you find yourself feeling so refreshed at the end of the down week that you begin picking up the pace? While inadvisable to hammer easy runs and make them so taxing that they defeat the purpose of a down week, don’t be overly concerned if you find yourself running a bit faster than normal by the end of a down week. Hall finds that this often happens to him. “Our athletes typically do easy days on feel,” says Robert Chapman, coach of Team Indiana Elite. “So they might end up running a little faster on the easy day by the end of the down week. I am less concerned about that than dropping mileage 20 percent. Usually, even if the easy runs are a little quicker, they will still end up with fresh legs for the next week.”
Hall says, “How one feels during a down week is going to differ from athlete to athlete and also within each athlete. Each time you do a down week you are probably going to feel a little different than previous down weeks. Stick to your plan and see how you feel coming out of it. In the middle of one down week I was so wired with extra energy that I had to call a buddy of mine to have him reinforce to me the importance of resting even if my body feels good. He reminded me of all the hard training to come and how I just needed to bottle all my energy.”
WHERE TO CUT BACK?
During down weeks, cut out or shorten maintenance runs. Maintain quality, albeit at a reduced volume. This strategy helps to lessen the sluggish feeling that’s common during down weeks.
For example, during a typical week Rea’s athletes run a long run and two speed workouts. In contrast, when taking a down week they shorten the long run significantly and do only one workout. In addition, they remove a second run from one of their double days to achieve the total desired reduction. In the same manner, Hall cuts out all afternoon runs during this week and also reduces the volume of his workouts. Yet his workouts, while shorter, are sometimes at a slightly faster pace. For example, instead of the 12-mile tempo run he might typically do, he may run two 4-mile segments at a faster clip.
Chapman’s down week looks slightly different than most, as both workouts are removed. Quality is maintained in some form, though, as his athletes continue to do 100m strides once or twice a week for a neuromuscular stimulus. Mileage is reduced equally over all days with a bit more taken from the long run, in a fashion similar to prototypical down weeks.
YOU NEED A REST
Sometimes the most difficult part of taking a down week is having the discipline to back off when you feel yourself getting stronger and fitter. It seems counterintuitive to cut back when things are going well and progressing in the right direction. Hall suggests reminding yourself of all the hard training to come and that the rest week will enable you to get the most out of those important workouts that lie ahead.
“Resting takes confidence, courage and above all trust in your coach,” Hall says. (The last part is especially important if “your coach” means “you.”) Chapman adds, “I always remind the athlete that the primary goal of the down week is to have ‘fresh legs’ at the end. The volume and workouts we do often leave the legs heavy after two to three weeks of solid work. At the end of the down week, I want their legs fresh, so they can go right into another threeweek solid block.”
Finally, Hall cautions that “just because a down week is on the schedule for the following week, it does not give you permission to totally smash yourself in training in the week prior. If you go into a down week super-tired it is going to take the first three days just to get back to normal, and then you will only have the second half of the week to allow your body to absorb all the weeks-on-end training you have been doing. Find the balance of training hard but smart.”
So what type of runs have I been running I hear you ask ? I have been avoiding outright speed because at 57 years old the hamstrings and calf muscles are way past their best and I’m not interested in replicating my 5/10/21k best times, they are a distant memory. Instead I have concentrated on running at marathon pace or slightly quicker for as long as possible while keeping the heart rate under control. My long runs are either on trails or footpaths with the trail run being more time on feet while the footpath it’s more about a good pace, closer to marathon pace but not too close to be counter productive.
Over the last few weeks my pace has increased and it’s getting easier to maintain marathon pace, so whatever I’m doing it’s working. I also spend a large part of my training week in Bold Park, which is a mix of trails and footpath but lots of elevation, which is another good way to improve without running the risk of injury.
From https://marathonhandbook.com/ Hill repeats are classic bread-and-butter workouts for distance runners and sprinters alike.
Running uphill benefits your cardiovascular and musculoskeletal systems, making it an effective and efficient way to combine speed work and strength training into one workout.
Runners can reap unique benefits from running workouts that involve hill repeat sprints and long uphill climbs at an endurance training pace. For example, hill sprints develop strength, speed, and turnover,while longer hills develop strength, endurance, and mental toughness.
So, if you need some support to turn your dread of running hills into motivation and excitement, keep reading for a list of 12 running uphill benefits.
12 Running Uphill Benefits
Running uphill has physical and mental benefits, and hill workouts can be one of the most effective components of your training program, particularly if you struggle on hills during your runs and races.
#1: Running Uphill Improves Your Cardiovascular Capacity
Running uphill strengthens your heart and lungs, boosting your cardiovascular fitness. If you take on long endurance uphill climbs, either up a long mountain run or on a treadmill set at a gradient, you can also boost your endurance by running uphill.
The oxygen demand from your muscles is higher when you run uphill, so your heart rate naturally rises1 and you have to breathe deeper and faster than when you run on flat ground. Therefore, hill workouts can strengthen your heart and lungs over time and increase your stroke and tidal volumes.
#2: Running Uphill Will Build Strength
Most runners know that strength training is essential to our training, but sometimes, we lack the motivation to hit the gym for squats, lunges, and deadlifts.
Running uphill repetitions can almost be equated to strength training leg muscles in disguise. It builds strength and power in the glutes, calves, quadriceps, hamstrings, and hip flexors. Increases in leg strength from hill running can translate to a more powerful running stride.
#3: Running Uphill Develops Core and Arm Strength
In addition to building leg strength, running uphill benefits your upper body and core. Proper uphill running form requires a strong arm drive. Also, to drive your knees up, you engage your core even more when running uphill than on a flat surface.
Runners don’t often consider the importance of strong arms, but your arm swing dictates the power and pace of your turnover, so be sure to pump those arms with power and conviction.
#4: Running Uphill Can Help Improve Your Running Speed
Hill repeats are one of the best speed workouts for runners of all distances, whether you are a sprinter or training for a long-distance race like a half marathon or marathon.
Attacking each hill rep at top speed is a great way to train your body to run faster without doing intervals on the track.
Moreover, the muscles used for running uphill are the same ones recruited for sprinting, so hill repeats can help condition your body for faster paces.
To boost your speed by running uphill, do high-intensity short hill repeats (100-200m) at near-maximal speed.
#5: Running Uphill Can Improve Your Running Form
One of the best benefits of running uphill is that it’s a more natural way to work on your running form than trying to consciously do a bunch of form drills.
Running uphill forces a strong knee drive, good posture, quick turnover, and a shorter stride, so you land more on the balls of your feet or midfoot rather than your heel.
Be sure to keep your chest up, back straight, core tight, and shoulders back as you run uphill. Don’t hunch over.
#6: Running Uphill Improves Your Running Economy
Studies show2that running uphill can improve running economy and make you a more efficient runner by increasing your cardio capacity and aerobic energy production.
The better your running economy, the faster and longer you can run before being overcome by fatigue.
#7: Running Uphill Can Increase Your Turnover
Your turnover refers to how quickly your feet land when you run, so it’s another way to look at running cadence. Running uphill requires you to shorten your stride and take shorter quicker steps.
This can help you increase your running cadence, one of two factors determining your running pace (the other being stride length).
However, unlike increasing your stride length, which has been shown to increase the risk of injuries, increasing your running cadence3 makes you faster and reduces the risk of injury. Win-win.
#8: Running Uphill Can Improve Your Race Performance
Who doesn’t want to run faster or set a new PR?
Studies show that incorporating hill training into your workout program can improve 4and overall race performance.
#9: Running Uphill Can Reduce Your Risk of Musculoskeletal Injury
One of the risks of repetitive high-impact running is the development of overuse injuries. Your bones, joints, cartilage, and connective tissues are subjected to lots of pounding on flat roads, mile after mile.
Running uphill can reduce the risk of certain common running injuries, such as shin splints and knee pain, because it recruits large muscles like the glutes and hamstrings and reduces the pounding impact and load on your bones and joints.
#10: Running Uphill Burns a Lot of Calories
If you want to lose weight or boost your metabolism, here’s some good news: Running uphill torches calories and can
#11: Running Uphill Adds Variety to Your Training Plan
Flat running every day can become a bit dull for some.
Hill workouts break up the monotony of a regular run. For example, running uphill on the treadmill with repeats at an incline is one of the best ways to pass the time and bust boredom.
#12: Running Uphill Makes You Mentally Strong
Let’s face it: hills are hard for any runner. However, running uphill benefits your mental game nearly as much as your physical body.
Running uphill builds grit and can help you develop the determination and formidable attitude you need to succeed as the runner you want to be.
Focusing on the many benefits of running hills can give you a much-needed willpower boost to give your hill workout your best effort. Remember, hills feel hard for a reason: they work!
First sub3 marathon August 2019. City to Surf. Can I get my 33rd in a few weeks. ?
So the first block of marathon training is done and dusted. Very happy with progress and the icing on the cake was picking up a pair of Saucony Endorphin Elites for $266 from Pace Athletics , who have a great sale on right now. ( https://www.paceathletic.com/ ) Everything is falling into place nicely….
If you want to follow my journey hop onto Strava and search on Big Kev in Perth WA or use the link at the bottom of this post. Same goes for Instagram and/or facebook.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
