HTML-код
- Опубликовано: 30 ноя 2024
- See my Sub 2:50 training spreadsheet here: bit.ly/sub250s...
My personal photo/filmmaking channel: / ericfloberg
My Strava: bit.ly/3e7BVY4
Instagram: bit.ly/3rti7Sj
Current favorite racing shoe: geni.us/racing...
My current daily training shoe: geni.us/dailyt...
Favorite energy gel for fueling during long runs & races: geni.us/favori...
My caffeinated gel for long runs & races: geni.us/caffei...
Salt Tablets to prevent cramping on long runs & races: geni.us/saltta...
My current go-to hydration multiplier supplement: geni.us/liquid...
Go-To Running Hat: geni.us/gotoru...
My Balance Disc for ankle strengthening: geni.us/balanc...
Non-Chafe Stick I use before long-runs & races: geni.us/bodygl...
My go-to action camera while training: geni.us/hero10...
Camera used to film this video: geni.us/mynewc...
*Some of the above are paid Amazon links that will direct you to my associate account through Amazon.com. As an Amazon Associate I earn from qualifying purchases.*
_______________________________________________________
Do you like the music I use?
Take your films to the next level with music from Musicbed. Sign up for a free account to listen for yourself: fm.pxf.io/c/35... 
Спорт
Dude you have 7.3K subs as off 02-18..how is this production quality and content so impressive?? Absolutely killing it my man, keep it up!
Agree with the comment about how starting a new strength training regiment might not be an optimal decision in the middle of a training block, really will increase the chance of injury. As a 2:28 guy, I've tried strength training in one block and didn't think it did a lot for me, made my entire body sore instead of just my legs at high mileage, which really made it hard to recover and resulted in me having to cut mileage several weeks (also didn't race well at the end of the block). Now outside of running, I generally just do 4-5 days of range of motion core exercises with no weights and try to do dynamic stretching after each run, focusing on things that improve my core and reduce injury risks, but everybody has different things that work for them. Best of luck with your training!
Shua editing + Running = a new favourite
Much appreciated!! 🙏🏽😁
So mad I'm just now getting recommended your content Eric, instant subscribe!
The stoke is real. I’ve got a 100 miler in April and im excited for the motivation.
I am also following an Advanced Marathoning plan for an April marathon (aiming sub 3) - doing the 55-70 mile 18 week plan and started mid December.
I've been doing all threshold miles back to back in the middle of my run, which I believe is how the book says to do them. So I think you're doing it right. The interval workouts are VO2 Max ones.
We use the same marathon plan 18weeks 55-70miles on advanced marathoning and had great success, was able to break sub 3 even more 2.55. all the best for you sub 3.
I'm very similar to you in terms of fitness, age, and goals (2:50 in April) and I'm a huge subscriber to MAF/Z2/polarized training concepts, and I keep ALL non-workout running quite a bit slower/easier (HR ~125-135, pace 8:50-9:30) than how you described your general aerobic runs. It's enabled me to increase my volume and complete/nail my workouts without injury or misery. Good luck with your build!
Running my first half Saturday. Going for a sub 2. Can’t even imagine sub 2:50 full. Good luck
I found that doing the strength and conditioning before my miles got up in the marathon cycle that was the best. It's hard to get your high miles and also start a strength routine.
Everything I've read has said do strength after a hard day so your rest days are still rest days. Maybe dead lift, some squats, some weird curls where you are like swinging your arms like you're running have helped, calve lifts -just make sure you're stretching after. It's easy to overdo it and get injured.
little correction. You shouldn't put goal race times into the Vdot-table (actually you put in a past marathon time but said goal time). Put in a very recent time. That can be a 10k timetrial at the start of a marathon block or when experienced enough, people can also estimate their current shape. Never train at goal paces but always current shape paces and adjust accordingly during the block.
I’ve read through some of the comments on lifting. A lot of good stuff.
Compound movements are your friend. Squat, bench, deadlift, bent row, OH push press.
What you should target is to lift heavy, and that’s relative to you. Lift on the days you have workouts. If you have a tempo on Tuesday and vo2 max on Friday, those are the days you should be lifting. Give yourself 3-5hr(if you have it) for recovery and hit the lift.
Reps should be in the 4-6 range, 2-4 sets. Nothing dramatic. You can break it down into a push day(chest, overhead press and squat) and pull day(bent row, deadlift)
Hope this helps.
77 minute road half marathoner here, but focused on 50mile mountain runs... this may be surprising, but -- dynamic track drills like skipping sequences, shuffles, strides, etc. have become really critical for me. I do 20-30 mins of these drills practically daily. They really train your legs to remain stiff and cause you to activate the right muscles to stay loaded upon footstrike. as much as it's aerobic, it certainly feels more like strengthening to me than anything else. Ive learned how much weaker my left leg is, for example, via these drills. causes me to realize just how critical the calves are to performance in the long distances. look at some of the kenyan distance runners track drills/warmups. they sometimes do these drills for 1-2 hours, with seemingly endless variations. Bonus points for the fact that can actually be a lot of fun.
Hey Eric! Cool project, can't wait to see your progress and you feel running a lot more.
For strength, I'd recommend you do them on your hard running days, making the hard days, really hard, and the easy days, really easy. As for movements, some of my coach/chiro recommendations are (split into 2 sessions/week):
Session 1:
- Bulgarian split squats
- Lunges
- Dumbbell step ups
- Legs extensions
Session 2:
- Single leg RDL
- Leg curls
- Side plank with hip adduction (only the top leg supports your weight)
- Calves raises (straight legs and bent legs to focus on Achilles)
I'm currently training for a 2:51 or better this coming March. I'm also using Advanced Marathoning as a guide and documenting my journey here on YT. Keep pushing!
Nice to see some good, honest running content. Enjoying your vids.
Super excited to watch this process! Good luck homie!
Loving these videos, glad I've come across them. I'm running Venice marathon in October but I finished this video and immediately sat down to plan out my own work towards building a strong base load before getting into a 16 week plan for the event. Aiming for sub 3:30. Keep her lit, can't wait to keep up with future updates.
Working towards a 3:30 and I'm excited to get this block started. This series is a nice counter to the brutal Montreal winters!
I'm training for the Boston marathon right now. The strength exercises that I do are single leg- calf raises, deadlifts, squats and lunges. You might want to try some of these🤷
Thanks for the info; probably my next marathon goal too. I ran 2:58 at a Chicago last year because lower legs cramps but I ran aiming 2:55; I finished really strong. Will see!! Thanks again
Nice vid Eric, good luck with the 2:50 training 💪
Strength, I’m coached by an elite athlete (2:17 marathoner) and I do the same strength routine he’s been doing for over a decade, I do this workout twice a week, it only lasts 15 minutes and is all single leg based as running is one leg on the ground at a time, we hope 😂, I also do a 10 minute core workout at the end of time allows, the workout goes like this.
Each exercise is 30 seconds each leg, we start with step ups, rear lunges, single leg deadlifts and finish the set with single leg squat holds, 1 minute rest and repeat for another 2 sets, doesn’t feel like much but do it after a speed session or add a weight vest etc as your fitness improves and it’s enough to keep you injury free, it’s also short enough to keep you focused, change out any of the exercises for other single leg movements, add sets of you have time and your fitness level allows, it’s a very adaptable workout.
Goodluck with the marathon build.
Hey Eric, looking foward to follow your series! Since you asked for tips on strength training, I would recommend 2x full body sessions per week. With the amount of running volume that you have and assuming you're on a beginner level regarding strength training, this would allow enough time for recovery in between sessions.
The guy below me is not generally wrong with his recommendation of the 3 compound lifts squat, bench and dl. However, while they provide the "best bang for your buck", they put a lot of strain on your central nervous system which will inevitably impact your ability to recover.
Within your context and what you are planning to do, I would either substitute all 3 compound lifts with machines or pick only one (squat or a deadlift variation).
If you have access to a decent gym, a good hack squat, a belt squat, pendulum squat or even a leg press will stimulate the same target muscles without impacting your CNS as much as a barbell Squat. To give some credit of what I've just written, I've been lifting and competing in bodybuilding for the past 12 years. Feel free to reach out either here or on IG @michaelmigohiller
Keep pushing!
Great content man, Excite to see the journey!
Thanks so much!!
Only saw it for a small clip but that NYC marathon jacket is still some of the sickest gear I’ve seen! Looking forward to this new series :) gonna help me prep for my own half marathon in March
Right?? The price reflects how sick it is hahahaha
Keep the great work
Thank you!!
Thanks for the mins per km conversions :)
Great content. Looking forward to seeing how the training plan works for you.
Try 2x15'-20' workouts per Week , 2 sets of 6-10 reps - RPI of 7/10.
with One day focusing in Single Leg Squat and Sl RDl and the other focusing in Half Squat and RDL.
Plus, 1-2 core exercises (Side plank, pallof pres,etc) per workout and Calf raises also.
And do some push Ups and Db row or Pull Ups
Ex: 2x6
Split Squat + push Ups
Sl rdl + Pull
Side plank + Calf extension (for 15)
Could you share your Google Sheet doc as a template? Love that setup and would love to have that type of template!
For lifting I would highly recommend one of the Easy Strength versions by Dan John. Very competent coach and athlete that has made a program with minimal volume so you can recovery SUPER easy and do other things. It also barely takes any time (a session can be as short as 10-15 min + short warmup).
Well broken down explaining the plan. Thanks!
Hey Christian! I was the guy that said hi in the food court at the NYC marathon expo! 👋🏼 great to see you here!
Hiya! I just came across your channel not too long ago and really enjoy your content. I went ahead and subscribed and I’m looking forward to seeing what’s coming next. I just started my marathon training using the Nike Run Club app. I hope your channel continues to grow and can reach more people. You seem very genuine and that definitely comes across through your content Cheers!
Grateful for you making these videos.How did you learn about all these technical terms with running and how did you figure out a training plan for your marathon
Speaking from experience here. Find a good physical therapist that works with athletes/runners specifically. They will be able to give you the proper strength training that best suits your needs. Therapists are not just for fixing, they are also useful for prevention. We don't know what your weak areas are, so you shouldn't listen to us. You will notice a significant improvement when you start strengthening the areas that have been holding you back.
This is excellent advice. I am preparing for my first marathon in 2022 and since I have a history of injuries from running I have started seeing a physical therapist who specializes in running. I really want to nail my training and I know I will only just end up injured again if I don’t spend a considerable amount of time doing strengthening exercises and prioritizing recovery between sessions.
@@thru_and_thru I was able to double my milage without pain thanks to physical therapy. I still regret wasting time doing random workouts that didn't serve my needs.
@@finnd4053 that’s awesome! I tend to get injured when I start running over 35-40 miles per week and I want to be peaking at around 70 for my marathon training in October so I have a lot of work to do. Have a PT session tomorrow as it’s a check in after getting injured in November. Am back running low mileage at easy pace and hoping to ramp it up soon and start introducing harder workouts again. I definitely have a phobia of getting injured now after being injured so many times in the past but hopefully I can turn things around with smarter training and lots of strength & prehab.
Question: when going for these runs and keeping heart rate at >150 when you reach that point do you stop and rest and let it go back down or what?
I’m slowing it way down to almost 11 min miles (usually hold 8:00) and still the heart rate jumps up to 160+ without stopping.
Any thoughts?
i love the plan i want one for myself
From a strength and conditioning perspective, power based movements are going to be your bang for buck movements. Things like Squat, deadlift and an overhead press (Push Press) and some core work wouldn't go a miss. Accompany these movements with some Bi-lateral movements like lunges, single leg Romanian deadlift and single leg hip thrusts. 3 sessions per week will probably be enough, whilst also not creating too much fatigue.
Amazing. Thanks so much for the insight, Andy!
@flobergruns
Is there a link to your workout regiment?
I think the plan looks phenomenal and I’m on the same time frame.
Great content dude ! I like how you pursue your passion while having busy life! Sub 🚀
I'd highly recommend getting an external heart rate monitor, I find them much more accurate. I have the Tickr X which does everything that you need. I blame you for my obsession with Ciele hats from never having heard of the brand before Chicago to having 15 of them!
I'm not trying to run a marathon or anything, but these videos are just the motivation I need to get out there. Trying to break 6 minutes for the mile this year (i'm a former high school track sprinter/javelin thrower, so I miss being fast).
Oh man, that's awesome to hear!! Starting is the hardest part & you're making it happen!!
Yo Dude! I was wondering what the orange canvas/backdrop is in your video. The videos you produce are so clean and I would love to learn how to shoot comparable videos for my food company! Any help would be dope, keep pushing for the 2:50 I cant wait to see you crush it.
Just came across your channel and I’m signed up for the Carmel marathon as well! Aiming for 2:50-2:59, maybe I’ll see you there!
Let's go!! Please come and say hi if you see me!!
Loved this first episode, pumped to follow the rest of the series! I was wondering if you would potentially post a link to a blank training template similar to the one you are using? It seems like it would be super helpful! cheers and good luck
in the beginning of the bock, break up the threshold sessions but work towards doing the whole thing eventually. by 8 weeks till race day, you should be strong enough to do them in one go. you will notice 10k tune up races popping up around then for which the bump in fitness will be helpful. also, you misunderstood pfitz's intention for the long runs. the long run and medium long runs are the meat of the block. you will do 3 per week. that's a lot. but you will suffer on race day if you do them all at easy pace. you need to work in mini sessions (e.g. fartleks, tempo intervals, progressions, etc.) with a mini goal of getting your fitness to the next scheduled marathon pace long run. so, if the next MP long run is scheduled for 3 weeks later with 10 miles at MP, then you need to do work during your MLR and LRs that will get you feeling comfortable doing those 10 miles at MP three weeks later in one go. i must emphasize - MLR and LR are the most important training days. you can always develop your economy and speed in the off season with 5k and 10k training. but for now, you need to focus on the strength and endurance just under threshold effort.
100%
Thank you so much, Michael!! ⚡️
You're welcome. I coach my 3 kids in the marathon. Evan is trying to qualify for the Olympic trials. I use jack daniels and pfitzinger as the foundation for my coaching. Keep in touch. I will help you in any way i can. I like what you do.
don't forget to do the core exercises!!
Probably should have been doing threshold intervals. 3 x mile @ 10K pace with 2 minutes recovery. Later you can do all 3 miles without stopping
Do you ever run on the river? I used to almost exclusively run on the lake but I recently started hopping on the north river branch/north shore trail and I gotta say I think I like it better. Great video btw!
Your filming and production is top notch. Way to go! Strength wise, I recommend going to a Physio. If you're not planning on finding one, there is a book I like: Jay Dicharry - Running Rewired. Somebody on RUclips once recommended the book to me. Changed my mind about strength training.
Strength and Conditioning for runners in a marathon block shouldn't be anything more than 2-3 days/wk, maybe 3-5 exercises per workout, full-body, and relatively easy to recover from (think 6-7 out of 10 exertion). Quad focused exercise, hamstring focused exercise (doubles as glute), chest focused exercise (covers triceps and shoulders), back focused exercise (covers biceps), and an exercise focused on an injury you may have had/want to prevent or abs. Try to stick to compound movements and I'd stay around 5-10 reps for the first 4 exercises and a bit heavy, but anything from 8-20 for the last one. Cheers!
Amazing insight! Thanks so much!!
cool, same age, same target pace and my race it's at the end of march! it will be a nice journey!
just curious if some days it's just 10k or you do some kind of gym sessions
Good luck!! Yeah, I'm trying to study up on what kinds of strength & conditioning exercises I should do. Currently reading a bunch an figuring that piece out, but it'll probably be 2-3 times a week in the gym after harder workouts, keeping easy days super easy.
As a physical therapist and marathon runner, I know that strength training has benefits for performance and injury prevention and I perform strength training myself during marathon training. I would caution however beginning a new strength regimen in the middle of an intense marathon build / training block. This is mainly due to a potential for injury (counterintuitively) when adding a new training stress while at the same time building volume and intensity in your marathon training. Best to start this between builds in an off season, and then maintain to a lesser extent during marathon training block.
If you want to start strength training right now I would suggest starting with any exercises that you are already familiar with, or try the following set of exercises which takes 10 minutes to complete, and perform them 3x per week on harder running days (start with “beginner” exercises before trying “advanced” exercises).
ruclips.net/video/Qocr2WX9MxU/видео.html
These exercises were performed as a part of a large study of runners training and participating in the NYC marathon in 2019. URL to study below:
pubmed.ncbi.nlm.nih.gov/31642726/
Solid advice here. I always recommend my runners maintain strength with moderate weights during a marathon training cycle. Build strength during base building.
Strength before rest day
CRAZY I USED THE EXACT SAME COLOR SYSTEM ON MY TRAINING PLANS HAHA
Highly doubt that 149bpm is still zone 2 if you measured it at an actual lactate threshold test. It‘s probably low-mid zone 3 to be realistic.
Flo, could you share that excel file with us so we could download it? 🙏
Pppppppplease share the excel file 🫶🏻
Quick question, how many days are u running per week while training for a sub 3hr marathon.
Where is the hat from? Any links.
To compliment my training, i do bodypump as strength training, and Apple Fitness+ yoga and pilates for flexibility and core strength
In advanced marathoning, the threshold runs are supposed to be continuous. V02 workouts are done with a jog that is equal in time to the rep (about half the distance). Recovery runs are very easy, general aerobic is a little faster, medium long and long is faster than general aerobic. Make sure you’re doing the 100m speed work that is in there as it’s often overlooked.
There is absolutely no problem in doing the threshold in intervals. It wont make a difference between sub2:50 or not. Good luck!
I was going to say hats off to your 2022 performance but I see you dont take the hat off anytime 😂
This plan seems to be overkill for sub 2:50. You could create similar results from 55mpw with more intense workouts-tempo miles@ 5:45, threshold @5:25, long runs @6:40. Very excited to follow along and watch you accomplish your goal.
Good luck…. I’m not far behind you…. But then I will be 62 in a few months time 😱😱😱
what are you running from dad
🤣🤣