Good stuff. One way you could look at the heartrate data to show your fitness gains over time would be to bucket your mileage by pace and then look at the avg heartrate for each of those buckets over time. You'll likely see your heartrate lowering at the same pace over time.
this was such a cracking suggestion that I went and crunched the numbers: from 2022 to 2024 Super Easy 128 -> 120 Easy 136 -> 124 Medium 143 -> 134 Fast 150 -> 138 Super Fast 159 -> 154
So interesting and informative taking a deep dive into the data! 😁🔥 I feel like all runners on some level love diving into the stats of their runs. For me personally it was only after my injury, I began running my runs at the correct pace. Before my injury I used to run at an 8 min pr. km pace, but by doing a running test at the PT, I actually found out that I should have been running at a 5:27 pr. km pace, to achieve my proper running form and cadence. I had actually been running too slow on my easy runs, something quite uncommon I think 😅
Hey Dom! Handy this video came out as I’m 6 weeks into doing 100kms a week too. I’m strictly dividing my load in HR zone training. I started the first 5 weeks doing 60ks at Z2, 35ks at Z3 & 5k (park run) at Z4/Z5 Found I was getting a little niggly as the weeks went on so I’m going to try to wind it back to 80/15/5 starting next week. You said that HR training isn’t reliable but I’m a bit lost on why? HR will go down over time (which I’ve noticed, 5 months of training this way) but is that meaning as your pace increases with the same HR that will increase the stress on the body? Or something else? Cheers mate! Hope your recovery is coming along nicely
thanks for this comment! nah no issues with HR training (as long as you have a reliable way of tracking HR)! I was saying my HR data year on year is flawed because of a huge variance in volume and subsequent variance in easy v fast running between the years. keep up the HR training this sounds great
Great video. If you don't mind me asking, how old are you? Sorry if you mentioned this elsewhere but I'm curious because I am on a similar path of progression and you look to be about my age.
first answer: run intense sessions (thresholds, intervals) only on grass not concrete; had a better shoe rotation; periodised my training into blocks with rest weeks; and eaten more during peak weeks.
Love your approach and manners and although I’m not a data cruncher I could still follow the inherent takeaways ….. also, I love that you love your Mum.
To conclude, after taking into account all what you said in otherwise great video, what is the mileage per week that suits best for you, to make enough progress and to avoid bigger injuries? In addition, what is your Garmin estimate VO2 MAX curently and what was it just before injury?🤔
great question - I don’t know for certain yet, but next build I will try 70-80km/week (44-50mi) and see how I go. V02 max was 69 before injury, dipped to 60 and now back up to 61.
I think the only thing about the super easy - super fast runs % breakdown that, although implied, isn't really mentioned, is that it does not truly take into account the actual average km/week. Someone who runs only 20kms per week would benefit more if they run majority of their runs as fast since doing 20km/week at a faster pace isn't such a big risk of injury. The main reason for easy runs is because we know that performance in an aerobic sport improves with higher aerobic volume, so to fill up our volume and do so safely we are forced to add easy runs. Someone who runs 60km/week can not safely run those 60km at fast pace without extremely high risk of injury or burnout, so they HAVE to add easy runs. EDIT: Never mind... I'm a dumb dumb. I should finish the video before I comment.
Just excellent. Outstanding presentation.
very kind, thank you mate!
Good stuff. One way you could look at the heartrate data to show your fitness gains over time would be to bucket your mileage by pace and then look at the avg heartrate for each of those buckets over time. You'll likely see your heartrate lowering at the same pace over time.
this was such a cracking suggestion that I went and crunched the numbers:
from 2022 to 2024
Super Easy 128 -> 120
Easy 136 -> 124
Medium 143 -> 134
Fast 150 -> 138
Super Fast 159 -> 154
the zoom out perspective is honestly life changing
helps so much aye 😎
But the data is skewed it doesn't reflect what you think it does, there are too many confounding variables that aren't included in your calculations.
@@dimitar297 gotta zoom out my dude
It’s wild when you zoom out year over year. It’s all about consistency! Thanks for the video as a fellow data analyst.
So interesting and informative taking a deep dive into the data! 😁🔥 I feel like all runners on some level love diving into the stats of their runs. For me personally it was only after my injury, I began running my runs at the correct pace. Before my injury I used to run at an 8 min pr. km pace, but by doing a running test at the PT, I actually found out that I should have been running at a 5:27 pr. km pace, to achieve my proper running form and cadence. I had actually been running too slow on my easy runs, something quite uncommon I think 😅
so awesome you’ve had a look at your data too and taken something important from it! 🫡
Great video Dom, one of the best you’ve put together
really appreciate that!!
Best video I've seen on this topic! Really nicely done!
thanks so much!!
Babe, Average Dom Slim just complimented my running again 🤭
Great video! I too love (running) data, and didn't realize until now that you could request your own strava data. Gonna have some fun with it :)
legend - enjoy!! 📊🤓
One of the best vid, very informative and creative. New sub here 😅
absolute legend, thanks so much!
This is the fundamental basis. Understanding this is essential to growing as a runner.
Hey Dom! Handy this video came out as I’m 6 weeks into doing 100kms a week too. I’m strictly dividing my load in HR zone training. I started the first 5 weeks doing 60ks at Z2, 35ks at Z3 & 5k (park run) at Z4/Z5
Found I was getting a little niggly as the weeks went on so I’m going to try to wind it back to 80/15/5 starting next week.
You said that HR training isn’t reliable but I’m a bit lost on why? HR will go down over time (which I’ve noticed, 5 months of training this way) but is that meaning as your pace increases with the same HR that will increase the stress on the body? Or something else?
Cheers mate! Hope your recovery is coming along nicely
thanks for this comment!
nah no issues with HR training (as long as you have a reliable way of tracking HR)!
I was saying my HR data year on year is flawed because of a huge variance in volume and subsequent variance in easy v fast running between the years.
keep up the HR training this sounds great
🙌🏻
excellent graphs, but even better singlet
😏
Great video. If you don't mind me asking, how old are you? Sorry if you mentioned this elsewhere but I'm curious because I am on a similar path of progression and you look to be about my age.
thank you mate! I’m 31 (Garmin age 19.5 🤣)
If you could have done 2024 differently, what would you have done differently?
first answer: run intense sessions (thresholds, intervals) only on grass not concrete; had a better shoe rotation; periodised my training into blocks with rest weeks; and eaten more during peak weeks.
second answer: nothing. I learned so much and grew as a runner and a person. I’ve become more patient, more resilient and more balanced.
Love your approach and manners and although I’m not a data cruncher I could still follow the inherent takeaways ….. also, I love that you love your Mum.
To conclude, after taking into account all what you said in otherwise great video, what is the mileage per week that suits best for you, to make enough progress and to avoid bigger injuries? In addition, what is your Garmin estimate VO2 MAX curently and what was it just before injury?🤔
great question - I don’t know for certain yet, but next build I will try 70-80km/week (44-50mi) and see how I go.
V02 max was 69 before injury, dipped to 60 and now back up to 61.
Going forward, what is your sweet spot weekly mileage?
I want to say 70-80km (44-50mi) but I’ll need to see how it feels when I build back up to that level.
I think the only thing about the super easy - super fast runs % breakdown that, although implied, isn't really mentioned, is that it does not truly take into account the actual average km/week. Someone who runs only 20kms per week would benefit more if they run majority of their runs as fast since doing 20km/week at a faster pace isn't such a big risk of injury. The main reason for easy runs is because we know that performance in an aerobic sport improves with higher aerobic volume, so to fill up our volume and do so safely we are forced to add easy runs. Someone who runs 60km/week can not safely run those 60km at fast pace without extremely high risk of injury or burnout, so they HAVE to add easy runs.
EDIT: Never mind... I'm a dumb dumb. I should finish the video before I comment.
hehe 😁
I thought that I was a statistics nerd. 🙃
😅