Hi. Recently came across this channel and subbed. Gave myself a goal run the marathon in my country next January. Seems like we'll be on parallel journeys. Keep at it. Love from the Caribbean.
"You get the first day free" comes from the fact that your body has not tried yet to adapt to the altitude( by killing off some red blood cells) and after about 24-48 hours at altitude your body starts to adapt and it takes 1-2 weeks for your body to get back all those blood cells and more to adjust you to altitude. That is why you have such a high-performance benefit, once you come back down to sea level your body has made enough red blood cells to handle the decreased oxygen and is now able to over absorb oxygen leading to less lactic acid buildup through a larger aerobic range.
Cool video Phily and welcome to the US. Yeah the altitude adjustment can take a while. I move from about 900 feet to 4500 feet (and I can easily get up to 9000 feet) and it was a bit of a struggle for a while. You get used to it but it will always take a hit on your performance. I figure I am about 30 seconds slower on my 5K as a result. When I go to lower altitudes to run though I do get a lot of speed / energy as a result. I do think the temperatures aren't as bad at the higher altitudes because of moisture. Flagstaff is pretty dry so 32F feels warmer than 32F in higher moisture areas. I am about 8 hours north of you. Enjoy the US! Can't wait to see what else you think of it here.
You're in Arizona--yay!! (We're down in Tucson, where it's warmer and less altitude, lol.) Great video, and good job adjusting to the altitude. Can't wait to see more of your Flag adventures.
great video Phily, and good to see my old friend and founding core club member Helen, you got a great coach there 😀 say hi to her from me please. keep smashing it in the mountains 🤟
Another great video Phily! I only trained at attitude for a few days and it was awful! Burning lungs and legs at a very easy pace, could not get back down to a reasonable altitude fast enough! Looking forward to the next video, enjoy the high altitude grind!
I couldn’t be more different from you as a black african male in south africa. I also love running, i love your videos and your personality. Keep it up! Rooting for your success. Lots of love!
It's beautiful up there. Enjoy the mountains! I remember our mountainbike tour over the Alps (from Germany to Italy). When we crossed ~2100m I could see my heart rate go up and I had to breathe heavier. At >2400m it was 1 step 1 breath ;-) We had to push/carry/lift/swear our bikes over some big boulders at that point.
the biggest trouble with the cold is the humidity, the more dryer the air the cold does not feel that cold , however add humidity to that cold and it just makes it feel a lot colder here in quebec we get a fair amount of humidity with the cold , its just cuts through the clothing especially if you are training
14 years since I was last in Flagstaff! I don't remember it being so snow-y!! Fun fact: Flagstaff is the first place I ever drove a car outside of the UK...
Lower humidity and lower temperatures (oddly enough) helps it feel less cold (look up the triple point of water if ur interested, but in the UK it makes cold weather brutal)
OMG! That long run at 18:58 looks amazing! Do you have any idea how cold it is in the UK at the moment? (It was -7 this morning and so my practice run for Farnborough Half next Sunday was cancelled). I am so jealous !!!!
Great video content Phily. I could tell you weren't In In England just by the fact that they had cleared the snow off the pavement ! ( sidewalk ).Look forward to seeing how this A T effects your running performance.
Currently skiing in a village at just over 6000ft. Running every day too and finding the altitude fine, just as long as I don’t look at my watch, because then I see the truth. Although I’m also running on snow tracks, so I tell myself it’s that 😂. Just looking forward to the gainz at sea level, hopefully 😂. Oh… and it was “feels like -16c” this morning. Didn’t even know one could get a cold tongue 🥶👅, but it seems you can!
Some will no doubt refute this (and others may ridicule), but I really struggled with trying to run a 5km tempo at just under 2000ft in Sarajevo last summer. I felt the upshots when I came back, though! 😄 But I'd love to stay in a place at some kind of altitude for a spell to get the benefits of such...
Looks absolutely awesome, it'd be hard to stay off the trails living somewhere like that! What're the long-term benefits of the altitude training? I assume the physiological ones will revert over time but does this training supercharge the start of the season?
Wonder about that myself, even reading the red blood cell thing reverts back in only 15 days, so yeah, I could see that getting the physiology up to boil for the season.
Thanks for this video, it's great! How many people in your group flew over to altitude train? Is this something that's constantly going on? It seemed like there were vastly different numbers of runners on each run. I'd love to try altitude training, I'm very much a lowland runner.
It doesn't feel as cold as in the UK bacause of the sun (In the UK there ain't no sun) and the air is very humid in the UK (It's an Island), which makes you feel colder at the same temperature
Since I'm usually mouth breathing like a goldfish when I work out, my throat and upper lungs get super dried out when it's cold. I'm coughing just watching y'all!
flagstaff is very dry and you are at altitude. I live in Montana and its similar : 1) very low humidity doesn't feel as chilly as "damp cold" 2) higher altitude sun feels warmer...but shade also feels colder. last summer I moved from sea level to 6,000ft and I do my training at 7,000 - 10,000ft. at first it was nearly impossible to run in Z1...running easy always crept into AeT/Z2...but that improves after acclimatization. BUT the big thing is that my L3 - L4 zones are lower at altitude than they are at sea level...and that is normal for athletes of all calibers. eg. trying to do intervals at 9,000ft in a Z3 zone established at sea level is nearly impossible. speeds at altitude are slower( its why competition qualifiers have altitude adjustments)...muscles require X amount of Oxygen to work at Y speed, and X is a function of HR...as Y decreases, HR decreases... its why learning to understand how you *feel* in each zone is critical. you can;t just look at the sea level numbers and use them as-is as altitude....I also compete at elevations up to 11,500( eg. top of the Snowbowl ski resort in Flagstaff....check out the Sky Peaks trail running race....goes up and over the top of Snowbowl :) )
Endurance in the cold question: Have you ever tried running with a heat exchanger e.g. the lungplus or something? I found them slightly annoying at first but it was so much nicer to breathe at -5C and below with it when running.
Yeah, she's pitching stuff which is fine and understood, but the codes that help her only work in England, I'm sure one can dig around and find them on Amazon though. Odd that she's speaking in miles which get subtitled in km. I'll have to give her site a shot though to see if it works over here somehow.
Some years back we went to Kenya and we were close to a place called Iten, there were loads of runners doing various training sessions, back then I was fit and a keen runner but nothing technical, never knew anything about heart rates and split times. Anyway we decided to go for a run and YIKES, Iten is at 8.000ft and needless to say we almost died. Great content here but, your room (the aftermath of the bomb blast) triggered me, get a grip girl.
HR monitoring is very important at altitude. No it's not crazy the sun at -5 combination is real. On top of that everyone responses different at altitude so good choice not pushing to keep up. You do you is very important.
Most elites don't for several good reasons. Primarily it gives a lot of information to your competitors on your fitness levels, your goal race paces (just look at the intervals) and therefore your strengths and weaknesses. This would enable someone to create a race plan against you giving them an informational edge. Another good reason especially for the women is privacy and safety. They do a lot of runs weekly and a lot of those are going to be solo runs near to their house on quiet roads and trails. It'd be easy from Strava data to identify regular routes and times and stalk these. This is potentially still possible from images and videos, but why make it easy. There might be others but those two should explain a lot of it.
@@nath9091Spot on. I think you can change Strava settings not to show the route map...but then I guess it's not very interesting to people - just numbers!
11:56 my exact reaction looking out of my windows/car windows any time a runner goes by 😂 So relatable
Hi. Recently came across this channel and subbed. Gave myself a goal run the marathon in my country next January. Seems like we'll be on parallel journeys. Keep at it. Love from the Caribbean.
Hey mon!
Do it! 🏆
Susan's Australian accent is surprisingly on point 🦘
So cool to see the different terrain in this video! Amazing how varied things can be when you're near mountains.
It really is! The mountain definitely dictates the weather too.. storm incoming!
So jealous and envious you're getting to do this, living the dream. Go for it, Phily!🙂
"You get the first day free" comes from the fact that your body has not tried yet to adapt to the altitude( by killing off some red blood cells) and after about 24-48 hours at altitude your body starts to adapt and it takes 1-2 weeks for your body to get back all those blood cells and more to adjust you to altitude. That is why you have such a high-performance benefit, once you come back down to sea level your body has made enough red blood cells to handle the decreased oxygen and is now able to over absorb oxygen leading to less lactic acid buildup through a larger aerobic range.
I enjoyed the excitement of 'oh look a runner!' - really cool to see what you are getting up to at altitude! :D
thought that was funny "a runner in the wild" like it was some nature show narrated by David Attenborough.
I could tell ur so unbelievably happy & excited to be in Flag Philly!!! Goof & sense of humour in full flight!! Love it! Ur awesome!!!
This video is just ~vibes~
Cant wait to see more from training camp in flagstaff
Philly you crack me up in every video and the editing is *chefs kiss* welcome to the US!
Ah thank you! :D
Cool video Phily and welcome to the US. Yeah the altitude adjustment can take a while. I move from about 900 feet to 4500 feet (and I can easily get up to 9000 feet) and it was a bit of a struggle for a while. You get used to it but it will always take a hit on your performance. I figure I am about 30 seconds slower on my 5K as a result. When I go to lower altitudes to run though I do get a lot of speed / energy as a result. I do think the temperatures aren't as bad at the higher altitudes because of moisture. Flagstaff is pretty dry so 32F feels warmer than 32F in higher moisture areas. I am about 8 hours north of you. Enjoy the US! Can't wait to see what else you think of it here.
Gotta love altitude 🏆
Love the grind....!!! Goooo Phhhiilllllyyyyyyy🔥💪🏾
You're in Arizona--yay!! (We're down in Tucson, where it's warmer and less altitude, lol.) Great video, and good job adjusting to the altitude. Can't wait to see more of your Flag adventures.
Welcome to the southwest. Winter is my favorite running season
Phily
Your videos are awesome love them, all. Thumbs up, massive thumbs up to all
great video Phily, and good to see my old friend and founding core club member Helen, you got a great coach there 😀 say hi to her from me please. keep smashing it in the mountains 🤟
Great stuff Phily. You've inspired me to clean the bath and tidy my desk.
Oh, I did today's long run before watching the video.
Another great video Phily! I only trained at attitude for a few days and it was awful! Burning lungs and legs at a very easy pace, could not get back down to a reasonable altitude fast enough! Looking forward to the next video, enjoy the high altitude grind!
Love to see you enjoying my state! Us locals always get a chuckle out of Wet Beaver Creek 😅
I couldn’t be more different from you as a black african male in south africa. I also love running, i love your videos and your personality. Keep it up! Rooting for your success. Lots of love!
If you love running Marti then you are the same as Phily, that's how we roll in England 👍🏃🏾♂️
This was an interesting and enjoyable video. I look forward to seeing how you run when you return to Manchester.
Love the coffee mug "mother of the bride" lol 😂 but absolutely love your energy and your videos!
It's beautiful up there. Enjoy the mountains!
I remember our mountainbike tour over the Alps (from Germany to Italy). When we crossed ~2100m I could see my heart rate go up and I had to breathe heavier. At >2400m it was 1 step 1 breath ;-) We had to push/carry/lift/swear our bikes over some big boulders at that point.
Great to be in a team with Jip Vastenburg!
Altitude is no joke! Nice work!!
the biggest trouble with the cold is the humidity, the more dryer the air the cold does not feel that cold , however add humidity to that cold and it just makes it feel a lot colder here in quebec we get a fair amount of humidity with the cold , its just cuts through the clothing especially if you are training
Esti d'criss de tarbarnak esti d'calisse de viaaaaaaargeeeeeeeee
14 years since I was last in Flagstaff! I don't remember it being so snow-y!!
Fun fact: Flagstaff is the first place I ever drove a car outside of the UK...
Sweet video. Very insightful, have fun in the mountains!
You've inspired me to chase my Olympic dream too of becoming Mr Olympia. Bought some whey powder and signed up for a gym, gonna give it a go.
Lower humidity in Flagstaff vs where ever you were thinking of, is my explanation of why -5 degrees doesn't seem as cold
Its kinda cool to see a all girls training camp on RUclips, the guys sorta dominate the running content
It's pretty empowering having a big group of women for a change!
So exciting to see you living the dream:)
Lower humidity and lower temperatures (oddly enough) helps it feel less cold
(look up the triple point of water if ur interested, but in the UK it makes cold weather brutal)
The reason -9 feels warmer there than it does at home is humidity! Moist air takes more energy to heat and sucks warmth away from your body faster.
Can't wait to see more of this journey!
OMG! That long run at 18:58 looks amazing! Do you have any idea how cold it is in the UK at the moment? (It was -7 this morning and so my practice run for Farnborough Half next Sunday was cancelled). I am so jealous !!!!
Was just in the UK. I can confirm. 5 degrees there feels like -15 here. It's the humidity.
Great video! So cool to see how you adjust to the lack of oxygen lol! Also, editing was on POOOOIIINTTT! :D
Editing credit goes all to my better half Daniel
Flagstaff????? I live here! We should go for a run!
Great video content Phily. I could tell you weren't In In England just by the fact that they had cleared the snow off the pavement !
( sidewalk ).Look forward to seeing how this A T effects your running performance.
Thanks, me too!
If you guys get a down day, I’d definitely recommend grabbing a car and driving about 45 minutes to Meteor Crater. It’s an incredible place to visit.
Have a good time overseas :). Having a group is such a luxury.
Great video hope your next few weeks go super well, keep up the amazing work!
Currently skiing in a village at just over 6000ft. Running every day too and finding the altitude fine, just as long as I don’t look at my watch, because then I see the truth. Although I’m also running on snow tracks, so I tell myself it’s that 😂. Just looking forward to the gainz at sea level, hopefully 😂. Oh… and it was “feels like -16c” this morning. Didn’t even know one could get a cold tongue 🥶👅, but it seems you can!
Well, I guess you know you're not in Manchester any more when you're running to Wet Beaver Creek! Happy trails.
Some will no doubt refute this (and others may ridicule), but I really struggled with trying to run a 5km tempo at just under 2000ft in Sarajevo last summer.
I felt the upshots when I came back, though! 😄
But I'd love to stay in a place at some kind of altitude for a spell to get the benefits of such...
Looks absolutely awesome, it'd be hard to stay off the trails living somewhere like that!
What're the long-term benefits of the altitude training? I assume the physiological ones will revert over time but does this training supercharge the start of the season?
Wonder about that myself, even reading the red blood cell thing reverts back in only 15 days, so yeah, I could see that getting the physiology up to boil for the season.
Could you be any more excited? 😄😄 Hope you’re having the best time.
…any particular reason the USA? Assuming there’s high-altitude training to be had in UK / Europe? Great video. 😊
how fun you get to meet with NB squads from other cities/countries! are there any products or activities you want to buy/do while you're in the US?
Thanks for this video, it's great! How many people in your group flew over to altitude train? Is this something that's constantly going on? It seemed like there were vastly different numbers of runners on each run.
I'd love to try altitude training, I'm very much a lowland runner.
It doesn't feel as cold as in the UK bacause of the sun (In the UK there ain't no sun) and the air is very humid in the UK (It's an Island), which makes you feel colder at the same temperature
That is true it does stay pretty sunny out here most of the time!
Since I'm usually mouth breathing like a goldfish when I work out, my throat and upper lungs get super dried out when it's cold. I'm coughing just watching y'all!
flagstaff is very dry and you are at altitude. I live in Montana and its similar : 1) very low humidity doesn't feel as chilly as "damp cold" 2) higher altitude sun feels warmer...but shade also feels colder. last summer I moved from sea level to 6,000ft and I do my training at 7,000 - 10,000ft. at first it was nearly impossible to run in Z1...running easy always crept into AeT/Z2...but that improves after acclimatization. BUT the big thing is that my L3 - L4 zones are lower at altitude than they are at sea level...and that is normal for athletes of all calibers. eg. trying to do intervals at 9,000ft in a Z3 zone established at sea level is nearly impossible. speeds at altitude are slower( its why competition qualifiers have altitude adjustments)...muscles require X amount of Oxygen to work at Y speed, and X is a function of HR...as Y decreases, HR decreases... its why learning to understand how you *feel* in each zone is critical. you can;t just look at the sea level numbers and use them as-is as altitude....I also compete at elevations up to 11,500( eg. top of the Snowbowl ski resort in Flagstaff....check out the Sky Peaks trail running race....goes up and over the top of Snowbowl :) )
The “mother of the bride” mug 😂
Haha it is a vibe
Great training! I live in phx and I'm just wondering if you know the name of the road that you ran near wet beaver creek? Thanks, hope you enjoy AZ!
Endurance in the cold question: Have you ever tried running with a heat exchanger e.g. the lungplus or something? I found them slightly annoying at first but it was so much nicer to breathe at -5C and below with it when running.
I haven't no, I just wear more clothes if its super cold and try to keep my neck warm
If yummos would ship to the US, I’m sold!
Yeah, she's pitching stuff which is fine and understood, but the codes that help her only work in England, I'm sure one can dig around and find them on Amazon though. Odd that she's speaking in miles which get subtitled in km. I'll have to give her site a shot though to see if it works over here somehow.
I’m surprised the high altitude training happened 4 months before the marathon - I thought the blood cell benefits last 2-3 months??
Some years back we went to Kenya and we were close to a place called Iten, there were loads of runners doing various training sessions, back then I was fit and a keen runner but nothing technical, never knew anything about heart rates and split times. Anyway we decided to go for a run and YIKES, Iten is at 8.000ft and needless to say we almost died. Great content here but, your room (the aftermath of the bomb blast) triggered me, get a grip girl.
HR monitoring is very important at altitude. No it's not crazy the sun at -5 combination is real. On top of that everyone responses different at altitude so good choice not pushing to keep up. You do you is very important.
Can u do a usa what you eat in a day! Xx
Philly obviously has more time to edit 😂
This comment offends me 😉
@@themiddlebro111 oh crap I should have known since you are the funny one 😜
I miss the DIY phily
Philly I'm so curious. Like can you actually feel the altitude when you run? Interesting! Can you describe it I dunno lol
Very nice video! What kind of warm up and cool down do you do? Does everyone do them as a group?
Just 20 mins of easy jogging, drills and 100m strides, yeah we do :)
OOPs, 13:16 " temperature " not " tempreture " fire the editor Phily ! 😂
Ah we're all human
for your heartrate do you only use your watch to measure or do you wear a chest band to measure?
go tell yummos to ship to europe, please
My heart rate gets upto 155 just walking to the bathroom
When you say it’s not what you expected, what did you expect? 🤔
You are not seeing Daniel for an entire month!?
Tell me about it!
@@themiddlebro111 love to see how you support her! You make a great team to watch! 👏
Why you dont share your trainning in Strava?
Most elites don't for several good reasons. Primarily it gives a lot of information to your competitors on your fitness levels, your goal race paces (just look at the intervals) and therefore your strengths and weaknesses. This would enable someone to create a race plan against you giving them an informational edge.
Another good reason especially for the women is privacy and safety. They do a lot of runs weekly and a lot of those are going to be solo runs near to their house on quiet roads and trails. It'd be easy from Strava data to identify regular routes and times and stalk these. This is potentially still possible from images and videos, but why make it easy.
There might be others but those two should explain a lot of it.
@@nath9091Spot on. I think you can change Strava settings not to show the route map...but then I guess it's not very interesting to people - just numbers!
@@nath9091 she led a full strava until June of this year, then, as she switched to Coros, she stopped uploading
@@MrGrom1311wes_is_a_penguin Well, Coros can upload to Strava, but as she's pitching Coros I'm guessing that's what you'll hear about.
how's your boyfriend phily?
you where worried about your max HR being 163, while my average HR in my 5k PB was 172 lol
On an easy run! 172 is fine if you're going all out!