We burn about 100 to 110 calories per mile so hitting "the wall" at mile 18 when we have about 1800 calories of glycogen storage makes it even more important to train in such a way to improve our lactate tolerance; burn fat and conserve carbohydrates. You want to utilize carbs in the last 10K of your marathon and not experience a "wall". Let me know your thoughts below. What are you going to do differently in 2020 in your marathon preparation?
Hey mate; just wanted to say thanks for all your material. i'm serving in the British Army and found a lot of your approach very relatable now ! going for a sub 3. 90 days out today !
Thanks very much for this rundown! Been following your channel for a while so thanks very much. I noticed some other videos break up their videos into different sections which makes it easier to follow such as: paces, the long run, speed work, hydration etc. This will also allow people to skip to specific sections and may make the videos more popular. Thanks again 👍
Thank you for all the material, I appreciate all the work. How do you think, with the half 1.15.53 3 weeks before marathon do I have a chance to run a full marathon in 2.39.59?
VERY nice job dropping that 1:15.53 half. Yes, definitely doable. I wouldn't go out any faster than 1.20.30 through the half, then focus on a negative split ad running 1:18:29 the second half. Run a 3-mile run at goal marathon race pace 4 days out from the event, 10-day taper. Good luck out there. You re VERY fit if you can run a half as fast as you have.
The best runners in the world run upwards of 40% of their weekly volume at their anaerobic threshold or faster. They sustain pace better than most for a reason. 2025 is going to be an awesome year for you
How to manage with the glucose gel you take during the marathon, I felt like vomiting?! Why ? How to manage? Is it because of caffeine on the stomach effect?!! What to do?@
Hey Khlaed, could be many reasons. The best advice is to practice drinking and ingesting gels during your long runs and find out how much your stomach can handle, better to practice that routine each weekend and get better at it so when you get to the race you'll have a better idea of what you can and cannot withstand in terms of your nutrition. Hope this helps.
You can find our training plans at www.rundreamachieve.com/training-plans wishing you success Khaled. I know you can get that sub 2:45, an elite time in my opinion.
what i dont understand is: when you do threshold runs and your body adapts to it, does your heartrate lower at the same pace as your body adapts to the lactate? my lactate heartrate is already at 176 bpm but my speed is not very high.
great question MrMV. Yes, as you get fitter your heart rate at AT effort will remain the same but your pace per mile or kilometer will generally increase. How old are you? 176BPM is closer to aerobic capacity effort. Don't focus so much on your splits. Trust me, your body will react and you will run faster but it will be a long-term approach. Continue to do strides, develop your leg speed the best you can. Lastly, lengthen the amount of time you spend at AT effort as you get fitter. Keep working on your speed, you will eventually notice your paces increasing at AT (anaerobic threshold) effort.
@@rundreamachieve i am in my mid 30s, i ask cause my average hr was 170 for my last half (max recorded ever hr is 199), and have only been running for 3 years.
@@MrMacroVision You are going to set some big PR's this year because you are training at the right heart rate zones..remember, heat and cold affect the heart rate...unsure where you are at but hotter conditions will certainly make AT pace feel MUCH slower. Keep me posted on your progress...you have only been at it for 3 years so be patient with yourself..still young too...your average heart rate of 170 sounds about right at race pace.
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We burn about 100 to 110 calories per mile so hitting "the wall" at mile 18 when we have about 1800 calories of glycogen storage makes it even more important to train in such a way to improve our lactate tolerance; burn fat and conserve carbohydrates. You want to utilize carbs in the last 10K of your marathon and not experience a "wall". Let me know your thoughts below. What are you going to do differently in 2020 in your marathon preparation?
What a great video, i really appreciated this one, thank you!
💪💪💪
Hey mate; just wanted to say thanks for all your material. i'm serving in the British Army and found a lot of your approach very relatable now ! going for a sub 3. 90 days out today !
Thanks for comment. You will definitely break 3 hours mate. Let me know how it goes.
Hey man! How mad, I broke 3 on my debut. Ran 2.56.47 and now looking for a sub 2.40 at London. Lead me back to the page!
Thanks very much for this rundown! Been following your channel for a while so thanks very much. I noticed some other videos break up their videos into different sections which makes it easier to follow such as: paces, the long run, speed work, hydration etc. This will also allow people to skip to specific sections and may make the videos more popular. Thanks again 👍
💪💪💪💪💪💪💪
Nice insight Nate 👏🏿👏🏿
Appreciate it! Thanks Daniel. Hope you and yours are doing well in Kenya
@ all well thanks
💯💯💯💯💯💯💪
Thank you for all the material, I appreciate all the work.
How do you think, with the half 1.15.53 3 weeks before marathon do I have a chance to run a full marathon in 2.39.59?
VERY nice job dropping that 1:15.53 half. Yes, definitely doable. I wouldn't go out any faster than 1.20.30 through the half, then focus on a negative split ad running 1:18:29 the second half. Run a 3-mile run at goal marathon race pace 4 days out from the event, 10-day taper. Good luck out there. You re VERY fit if you can run a half as fast as you have.
Thank you very much for the advices and for a part of inspiration.
So it happened. 2.38.25 on the certificated track. I am super happy.
Congratulations VH. THAT is what I'm talking about!!!
Also the last few mikes lkke on the 35th km in a marathon I always slow down?! And muscle pain dominates what to do?
The best runners in the world run upwards of 40% of their weekly volume at their anaerobic threshold or faster. They sustain pace better than most for a reason. 2025 is going to be an awesome year for you
How to manage with the glucose gel you take during the marathon, I felt like vomiting?! Why ? How to manage? Is it because of caffeine on the stomach effect?!! What to do?@
Hey Khlaed, could be many reasons. The best advice is to practice drinking and ingesting gels during your long runs and find out how much your stomach can handle, better to practice that routine each weekend and get better at it so when you get to the race you'll have a better idea of what you can and cannot withstand in terms of your nutrition. Hope this helps.
I think I need a program for 2:45
You can find our training plans at www.rundreamachieve.com/training-plans wishing you success Khaled. I know you can get that sub 2:45, an elite time in my opinion.
what i dont understand is:
when you do threshold runs and your body adapts to it,
does your heartrate lower at the same pace as your body adapts to the lactate?
my lactate heartrate is already at 176 bpm but my speed is not very high.
great question MrMV. Yes, as you get fitter your heart rate at AT effort will remain the same but your pace per mile or kilometer will generally increase. How old are you? 176BPM is closer to aerobic capacity effort. Don't focus so much on your splits. Trust me, your body will react and you will run faster but it will be a long-term approach. Continue to do strides, develop your leg speed the best you can. Lastly, lengthen the amount of time you spend at AT effort as you get fitter. Keep working on your speed, you will eventually notice your paces increasing at AT (anaerobic threshold) effort.
@@rundreamachieve i am in my mid 30s, i ask cause my average hr was 170 for my last half (max recorded ever hr is 199), and have only been running for 3 years.
@@MrMacroVision You are going to set some big PR's this year because you are training at the right heart rate zones..remember, heat and cold affect the heart rate...unsure where you are at but hotter conditions will certainly make AT pace feel MUCH slower. Keep me posted on your progress...you have only been at it for 3 years so be patient with yourself..still young too...your average heart rate of 170 sounds about right at race pace.
I did 3:10
VERY well done brother. Keep up the superior work. 3:10 is NOT slow.