@@mercurythemercenary Oh yeah, caked in sweat and dirt... but you'll FEEL glorious! OK, well, you'll feel physically retched, but emotionally you'll be flying high and feeling like you could accomplish anything! LOL I have a pic of myself at the aid station around mile 20, collapsed in a chair, hair everywhere, bowl of mac and cheese in my lap, bag of cheetos in my hand, and chipmunk cheeks from stuffing my face, but grinning ear to ear. It totally captured my feelings at the time.
Thanks coach Nat & Jeff, choice video, 2nd place in the 50k ultra is fast as, good tips for down hill & up hill running, just wish he could have added a few more down hill running tips like, do you take little steps, do you lean slightly back or forward? Do you put the brakes on or just go with gravity, is it important to run down hill with some kind of awareness of where your body is regarding the centre of gravity? Thanks cool 👍🍀🌳☘️✅😀✌️
Those are great questions Go Kiwi! You've got it already - It's best to stay centered and balanced over your feet/center of gravity when descending. That allows you to react quicker to obstacles in your path and pick the smoothest line. Too far back puts you on your heels, figuratively and quite literally, and too far forward would leave you running likely too fast and out of control. I take smaller steps or use what I call 'fancy footwork' (think dancing down the trail) when it's really rocky and technical. Use bigger strides as you build confidence and can see the line you want to take well in advance of making your moves. It takes practice for sure, but keep at it and once you get that downhill flow going, you'll really get in a good groove and keep progressing!
@@heefar thanks for that, that’s the first time I’ve ever heard someone explain downhill running that makes sense awesome, thanks for taking the time to reply, bit injured at the moment, but soon as I’m better will put the down hill skills to practice 😀👍🍀🌲🌳👏✅
Sounds advanced ultra runner session that example as 6-10mile warm-up followed by 13mile session, that's pretty long and slow runner has difficulties to run slower warm-up and recovery jogs between the reps compared to actual 50K average race pace.
Good points Kamau. you can totally chop this workout down adn do just a 2-4 mile warm-up and 2x2 miles + 1 hard one at the end. The idea is to simulate finishing hard on tired legs (which you will have at the end of your next ultra!) The key is to really practice shifting YOUR gears and finding the right perceived effort for where you are in your training. Nice and easy on the recovery miles is perfect: think a step above walking. Go & get it!
Hey coach just wanna know that I am 2 weeks out for my 5k race What workout should I follow I mean endurance, speed or strength please reply Love your content 👍🏻
Hi Deepak, are you following a training plan or doing any speed and progression runs? Depending on your goals you still have time to get another solid week of training in before considering a taper before your race. Enjoy the process and enjoy the race, and if you ever want more help, be sure to download our app and follow our 6 week 5k program!
Whether an ultra or 5k, we have programs and training for it! Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43
I really needed to hear this. First ultra this October.
It's crazy scary until you do it, and realize you really CAN do it! One foot in front of the other. Good luck!
@@Kelly_Ben Thank you very much. I just keep imagining how ugly I'll look when I finish. 🙂
Dude same! How’s the training been?
@@mercurythemercenary Oh yeah, caked in sweat and dirt... but you'll FEEL glorious! OK, well, you'll feel physically retched, but emotionally you'll be flying high and feeling like you could accomplish anything! LOL I have a pic of myself at the aid station around mile 20, collapsed in a chair, hair everywhere, bowl of mac and cheese in my lap, bag of cheetos in my hand, and chipmunk cheeks from stuffing my face, but grinning ear to ear. It totally captured my feelings at the time.
Exciting! Here we go!!
what a machine. i needed these tips
thanks for the kind words, happy to help!
Congrats on the race! This came at the perfect time, I'm 3 weeks out from my second 50k. I'll try that workout!
Good luck Kelly!
Enjoy the taper, the hard work is done Kelly...have a great race!!
@@heefar Thanks!
@@TheRunExperience Thanks so much!
Great tips!!
Thanks Erin!!
Thanks coach Nat & Jeff, choice video, 2nd place in the 50k ultra is fast as, good tips for down hill & up hill running, just wish he could have added a few more down hill running tips like, do you take little steps, do you lean slightly back or forward? Do you put the brakes on or just go with gravity, is it important to run down hill with some kind of awareness of where your body is regarding the centre of gravity? Thanks cool 👍🍀🌳☘️✅😀✌️
Those are great questions Go Kiwi! You've got it already - It's best to stay centered and balanced over your feet/center of gravity when descending. That allows you to react quicker to obstacles in your path and pick the smoothest line. Too far back puts you on your heels, figuratively and quite literally, and too far forward would leave you running likely too fast and out of control. I take smaller steps or use what I call 'fancy footwork' (think dancing down the trail) when it's really rocky and technical. Use bigger strides as you build confidence and can see the line you want to take well in advance of making your moves. It takes practice for sure, but keep at it and once you get that downhill flow going, you'll really get in a good groove and keep progressing!
@@heefar thanks for that, that’s the first time I’ve ever heard someone explain downhill running that makes sense awesome, thanks for taking the time to reply, bit injured at the moment, but soon as I’m better will put the down hill skills to practice 😀👍🍀🌲🌳👏✅
@@gokiwi2642 happy to help! Hope you get well soon and can get back out there for some DH fun!
Thanks liked this , well done on your race result :-)
thanks Grey!
Sounds advanced ultra runner session that example as 6-10mile warm-up followed by 13mile session, that's pretty long and slow runner has difficulties to run slower warm-up and recovery jogs between the reps compared to actual 50K average race pace.
Good points Kamau. you can totally chop this workout down adn do just a 2-4 mile warm-up and 2x2 miles + 1 hard one at the end. The idea is to simulate finishing hard on tired legs (which you will have at the end of your next ultra!) The key is to really practice shifting YOUR gears and finding the right perceived effort for where you are in your training. Nice and easy on the recovery miles is perfect: think a step above walking. Go & get it!
@@heefar thanks 👍 if I vary as your example I could fit in 5mile warm-up 3x2mile plus 1mile hard which would be 15mile total as my usual longrun.
@@19Kamau79 that should work, get it!
Hey coach just wanna know that I am 2 weeks out for my 5k race
What workout should I follow I mean endurance, speed or strength please reply
Love your content 👍🏻
Hi Deepak, are you following a training plan or doing any speed and progression runs? Depending on your goals you still have time to get another solid week of training in before considering a taper before your race.
Enjoy the process and enjoy the race, and if you ever want more help, be sure to download our app and follow our 6 week
5k program!
👍
It is possible to complete 1600 meter in 4:50 minutes?
1,600 miles in 4 hours 50 minutes is impossible! Even 4 days and 50 minutes. 4 months? Totally! Very challenging though. Check this out: 3100film.com/
@@heefar sorry I mean 1600 meter 1.6 kilometres it is possible in 4:50 minutes
@@demonslayerkimetsunoyaiba9139 oh yes, for sure! With plenty of training you ca n do it. Very different than ultra/trail though.