I will always be thankful Sage. Used you marathon prep back in 2018. I went from not running for years to a 2:50 marathon in 1yr 3mo of running. Followed your plan exactly.
wow! great to hear! Sandi and I really appreciate your support of using our Higher Running Marathon Training Plan! That is a great time and progression! Congrats!
Be careful of roundoff error. 4:17kms will put you at about 3h 45s. 4:16s will put you at 3h 3.2s. If you want to be safe and account for the fact that you're going to be running over 42.2, you need to target 4:15kms.
You know i'm in the US, so it is actually hard to think in min/km as I'm always thinking in min/mile (still after all these years!). Yes, to be on the safe side for a sure sub 3 faster is always better (and I should've written 4:16/km instead of 4:17/km as I was just doing the rough calculation of 6:52/mile converted. But a Marathon is also technically only 42.195km 🤣. You're right though, at the end of the race your GPS watch should certainly read more like 42.4km + probably (or mine usually reads 26.3 to 26.4 miles)...so rounding down a few seconds per km on the goal pace is the safe bet.
Some great insights Sage and grateful for you sharing your knowledge. I totally agree with your paces before LT2, despite not having lactate test, I know I can hold around 4 min/km before lactate is building up. The issue I have is my body mechanics as I’m 63 😳
An average for a distribution that is not normal (gaussian distribution) means very little, it does not coincide with the median. What these software interfaces need to show is the median, mean and maybe even boxplot the heart rate. You can program all this in Golden Cheetah.
yeah that's why I said in the video that the average is misleading (for HR at least). Average veloctiy or pace of an evenly paced interval of say a 1km or Mile repeat is a lot more accurate and valuable though. I really am a visual person, so literally looking at the HR curves and seeing instantaneous values in the last 1-2 minutes of each interval I find most hopeful (as explained in the video).
treadmill is like medical procedure conditioning... pushing yourself on it for trial effort* What I've learned ...my lydiard: Indoor Trials are fine and best for beginning of race season ....
it depends on the person I'd say. You need to use their HR strap for an accurate HR meausrement and (like Strava) your zones would be determined by knowing your max HR and then what % you are operating at. I think it then judges you based on prior workouts and data (as well as your PRs). I actually ignore the "race predictors" and COROS goes by 6 Zones (whereas I like to coach on a 5 Zone model)
@@Vo2maxProductions Thanks for replying! I am a big fan of the Pod 2 and the HRM so I think my data is pretty accurate. I also think their running fitness test is pretty good. I like to do that at the start and end of training blocks and race predictor seems pretty accurate for me. However, I am not elite or sub elite. I know a lot of elites find their predictors much less accurate
This was really insightful and helpful, thank you! As a huge fan of the Rocket x2, our of curiosity, how many miles are you typically getting out of a pair?
I believe it is HOKAs fastest road shoe (at least for me). As a sponsored HOKA athelte I don't have to to buy them so honestly I'll get a fresh pair for race day. I'd say I have some pairs with over 150-200 miles on them (and they aren't failing apart or anything). I have the luxury of not having to push mileage on my race shoes though (and I don't use the Rocket X2s for normal Easy mileage training.....only speed workouts and a few specific (hard) Long Runs).
@@Vo2maxProductions Thank you so much for the detailed response, and good to know! I am sure there are plenty of drawbacks to being a sponsored athlete, but free shoes definitely does not seem like one of them!! I've got +/- 120 miles on a pair and they still feel great, but I picked up a new pair for a 1/2 I'm running this weekend. Man I love the foam and rocker in them. Thanks again!
@@Vo2maxProductions Love the channel - honoured to get a reply from the man himself as I sit here with a broken metatarsal after slipping on a bottle in the Dublin City Marathon! cheered me up.
@@seekingUltraNick I'm required by pretty much all my sponsors to do a certain number of videos each year/quarter. This is one of them. It's how I make a living. But I believe in the concepts and principles that I talk about (so product plugs aside) the theme of the video is how to analyze data for better training and racing (i.e. HR averages over a certain interval, the concept of LT2 needing to be a certain margin faster than Marathon Race Pace etc).
I will always be thankful Sage. Used you marathon prep back in 2018. I went from not running for years to a 2:50 marathon in 1yr 3mo of running. Followed your plan exactly.
wow! great to hear! Sandi and I really appreciate your support of using our Higher Running Marathon Training Plan! That is a great time and progression! Congrats!
Love the break down, thanks Sage was super helpful and a good watch!
Be careful of roundoff error. 4:17kms will put you at about 3h 45s. 4:16s will put you at 3h 3.2s. If you want to be safe and account for the fact that you're going to be running over 42.2, you need to target 4:15kms.
You know i'm in the US, so it is actually hard to think in min/km as I'm always thinking in min/mile (still after all these years!). Yes, to be on the safe side for a sure sub 3 faster is always better (and I should've written 4:16/km instead of 4:17/km as I was just doing the rough calculation of 6:52/mile converted. But a Marathon is also technically only 42.195km 🤣. You're right though, at the end of the race your GPS watch should certainly read more like 42.4km + probably (or mine usually reads 26.3 to 26.4 miles)...so rounding down a few seconds per km on the goal pace is the safe bet.
thanks for the video my brother just gifted me the coros pace pro. Just in time I was wondering how to read the data
Some great insights Sage and grateful for you sharing your knowledge. I totally agree with your paces before LT2, despite not having lactate test, I know I can hold around 4 min/km before lactate is building up. The issue I have is my body mechanics as I’m 63 😳
Great video. Also a really good reminder of how individual HR @ LT is. My HR at LT2 is around 168, so crazy to see yours is 10 bpm lower!
My HR is 168 @ LT1😅
@francescosaturnino113 yep, highly individual. I have a friend who has a crazy high HR at easy pace, his max is close to 200 though.
An average for a distribution that is not normal (gaussian distribution) means very little, it does not coincide with the median. What these software interfaces need to show is the median, mean and maybe even boxplot the heart rate. You can program all this in Golden Cheetah.
yeah that's why I said in the video that the average is misleading (for HR at least). Average veloctiy or pace of an evenly paced interval of say a 1km or Mile repeat is a lot more accurate and valuable though. I really am a visual person, so literally looking at the HR curves and seeing instantaneous values in the last 1-2 minutes of each interval I find most hopeful (as explained in the video).
This is the first exactly the video I needed right now! Thank you keep it up I love ur vids!
thanks!
treadmill is like medical procedure conditioning... pushing yourself on it for trial effort* What I've learned ...my lydiard: Indoor Trials are fine and best for beginning of race season ....
Love the video. I am a big fan of coros. How accurate is their Lactate threshold pace and heart rate when compared to your actual testing?
it depends on the person I'd say. You need to use their HR strap for an accurate HR meausrement and (like Strava) your zones would be determined by knowing your max HR and then what % you are operating at. I think it then judges you based on prior workouts and data (as well as your PRs). I actually ignore the "race predictors" and COROS goes by 6 Zones (whereas I like to coach on a 5 Zone model)
@@Vo2maxProductions Thanks for replying! I am a big fan of the Pod 2 and the HRM so I think my data is pretty accurate. I also think their running fitness test is pretty good. I like to do that at the start and end of training blocks and race predictor seems pretty accurate for me. However, I am not elite or sub elite. I know a lot of elites find their predictors much less accurate
Solid video
This was really insightful and helpful, thank you! As a huge fan of the Rocket x2, our of curiosity, how many miles are you typically getting out of a pair?
I believe it is HOKAs fastest road shoe (at least for me). As a sponsored HOKA athelte I don't have to to buy them so honestly I'll get a fresh pair for race day. I'd say I have some pairs with over 150-200 miles on them (and they aren't failing apart or anything). I have the luxury of not having to push mileage on my race shoes though (and I don't use the Rocket X2s for normal Easy mileage training.....only speed workouts and a few specific (hard) Long Runs).
@@Vo2maxProductions Thank you so much for the detailed response, and good to know! I am sure there are plenty of drawbacks to being a sponsored athlete, but free shoes definitely does not seem like one of them!! I've got +/- 120 miles on a pair and they still feel great, but I picked up a new pair for a 1/2 I'm running this weekend. Man I love the foam and rocker in them. Thanks again!
What’s up with your camera bro
I think it’s “lies, dam lies and statistics”!😂
I play off of that 😂!
@@Vo2maxProductions Love the channel - honoured to get a reply from the man himself as I sit here with a broken metatarsal after slipping on a bottle in the Dublin City Marathon! cheered me up.
damned
Too many plugs, i feel like the answer to the question of "how to run sub 3 marathon?" is to get Coros ...
@@seekingUltraNick I'm required by pretty much all my sponsors to do a certain number of videos each year/quarter. This is one of them. It's how I make a living. But I believe in the concepts and principles that I talk about (so product plugs aside) the theme of the video is how to analyze data for better training and racing (i.e. HR averages over a certain interval, the concept of LT2 needing to be a certain margin faster than Marathon Race Pace etc).
You must be new to RUclips... and planet Earth in general. 🙄🤡
@@Tritiuminducedfusionor maybe he's not American