I appreciate these videos beyond the Runna training narrative. I just enjoy watching you lift the curtain a little to give us an insight into your daily runs. route choices, shoe choices and your thoughts and feelings per run. It’s super relatable. It would be great to continue in some form beyond the Runna story. 👏🏻
I don't really want to do this year round, but I'd love to do it a few times per year. I'm pretty loyal when it comes to collaborations, so if Runna wanted to sponsor another training series (or even an off season series), I'd be open to working with them again. They've been great to work with.
First - you're an amazing storyteller. Second - my dad, no matter how tired he was from working construction all day, always tried to make time for me and go for a walk or bike ride. Your kids will always remember that. Third - I've been using the runna app to train for a 10 mile winter race here in Buffalo, NY. I'm really enjoying it. I plan on using it for the Buffalo Marathon that takes place at the end of May. I don't have tons of experience with faster runs. The paces are super challenging but not unrealistic. Also Temps around here are averaging around 20 degrees with 15-20mph winds. It's challenging getting outside, but I'm doing it.
An absolutely superb video. One of your all time best. This is not just an advertisement for Runna. It explains the process you need to go through. Runna helped me accomplish what I thought was impossible. I ran my first marathon, in Oct 24 in my home town of Melbourne and at the age of 52. Missed my goal of 4hrs by 6 min but that’s fine. It has made me stronger and I’ll have another crack in the Gold Coast in July, then Melbourne again. Everything you mention about the physical and mental struggles are true. You learn to trust what they are advising. It can be absolutely exhausting but it’s great having someone on your back and being able to contact them if needed. It’s also great being able to rearrange your runs as I have family and full time work commitments. I wish I could run like you though, Mike👌.
So glad that I've gotten to come along with you on all of your journeys as a runner and a human, kofuzi. All the while having my own journeys! Cheers to this beautiful life! Thank you always for your passion.
One of your apparent limiters, is your mental thought processes on how you're doing! You seem to be talking yourself out of achieving your goals. Rose Harvey, the UK marathoner, on her podcast (on RUclips as well - 5 Miles Easy), has interviewed and discussed developing strategies and training our minds as hard as we train our bodies. The most recent Casey Neistat video, where he conquers the NY Marathon at get's his sub 3hr (at NY) is truly inspiring, and insightful.
I love the effort you put into these videos. I just started my training block for my very first half marathon today, despite running for several years now. The way you’re able to push through mental blocks is definitely an inspiration to me.
I’m about halfway through a Runna marathon training plan (for an embarrassingly slow pace target, but there you have it), and I’m LOVING that they give me a deload week every fourth week, with one less run and a lot less miles for those deload weeks. That’s working great for me and gets me excited to reengage for the next three higher intensity and mileage weeks. Keeps it from being an unbroken grind. Yay Runna.
Enjoyed this update. Great footage on the snowy trail run 👍 I'm liking the backyard backdrop commentary but i feel like you should be sitting down there with a warm drink ☕ as every clip you cut from is high energy, full on running 😂
70 mile peak week for the half marathon! You're going to crush it! My caffeine-deficient mind read the title as Runna Weekend and I thought that was clever branding. Feel free to use for the Houston Runner's Weekend.
7:22 - I remember running by the Elk sanctuary when I ran the Schaumberg marathon 11 years ago. I wonder if the marathon still uses the same route? I really liked that part of it, getting to see a bunch of majestic animals chilling out.
I can't believe how flat it is out your way you can see for miles in any direction (well if it was not for buildings) ..can't get more then a mile around my end without an incline or decline. Glad the weather was good at the time of filming .. From the sounds of it, winters comming.
Love the Bob Barker mic. Great series, I’m slightly older and slightly slower with half in Feb. Been using some of your workouts 👍 I never get labs following me it always a mixed breed pit. Secure or leash your dogs people.
this was a first time running with a golden retriever. this usually only happens to me at farms with working/hunting dogs. GSPs. German Shepherd's. Labradors. there's this one farm that has a llama, a goat, some ducks, a donkey, and a pig. they have a flock of chihuahuas that always chase me, but I can outrun them
From central Wisconsin, so I know the weather you are running in. @15:07... I really understand the "wasn't exactly raining, but not exactly not raining either" - LOL
Awesome Mike, you will smash your PB in Houston. You definitely run with your . The ride you gave Lucy reminded me a video where Sage @Vo2maxProductions tells a few big birds he meets on his path not to worry as he is vegetarian :).
Hey Kofuzi! Will you share the link to the sunglasses you’re using? Loving this series - getting to follow along your runs and hearing different mindsets you’re moving through!
I love these types of videos where you showcase your training and talk about shoes as well. Great! I use Runna too for my 26 week long build to Stockholm marathon May 31. One question though, do you really need two fast sessions per week? I do one interval/tempo workout and a long run, the rest are easy runs. This is 5 days per week.
Thanks for sharing this training block, I saw a few of my favorite shoes (Specter 3)? And Puma Mag Max for your easier runs? I will be there in Houston to run the full marathon!
Hit my first snag on Runna today actually so this was a good watch. I'd had 4x13 hour days at work over the weekend & hit my long run today (first day off) I had nothing in the tank. Long run that doubles as a Progression run? A bit of swearing tbh. Dear Lord. Anyway, I put the Adios Pro 4 Id planned to run in away & pulled out the dependable More v5. Decided to Recovery run my Long run instead.. still nearly blew up. But I at least got it done - plantar faciitis be damned. Some days you've just gotta put the shiny plan on hold & accept the real world has other ideas..
Hy Kofuzi, what shoes do u prefer for a long run like FM & ultra. Slow pace, i want to just finish the race without injury & cramp. Im just a beginner runner. TQ in advance
I believe that workouts should be run as prescribed, no slower, no faster. A coach, or in this case, the app, prescribes a specific amount of load or strain. To run it differently is to undermine what the coach is doing. And I don’t want to leave my best running in Crystal Lake. I’ll save it for Houston.
I've been defaulting to the Garmin 265, but I've also been testing the Suunto 9, Coros Pace Pro, and Apple Watch Ultra. I'll go into more structured testing after the race
Great video Mike. Quick question, for the On/Off Ks, are those run straight through continuous, or is there some kind of recovery between each 2km rep? If it's continuous, that seems like a mighty difficult workout
@@kofuzi Wow, great work then - that sounds like a very difficult workout. I can see the benefit of practicing trying to get the heart rate back down under control while maintaining a decent speed (close to marathon pace) on the Off Ks.
Every time I’ve run in Busse Woods the elk have been hiding or on vacation in Florida. Great video. How are you liking your Puma Deviate Nitro Elite 3s for these sessions?
plans have shifted a bit on that front, so it looks like I won't have an event that I am hosting. I will be trying to join in with some friends at a local run club, but I will let everyone know details of where I'll be.
@@kofuzi bummer! My wife and I are traveling to Houston for the marathon and I was pumped when I saw you were going to be running in Houston! We will be in Boston as well, so hopefully we can attend a Kofuzi shakeout event there.
@@kofuzi Sandi Nypayer sister (Ray) has a dog called Pacer, which features in many of her videos, in particular, one, when they climbed 3 Fourteeners in one day.
You said that you missed your carbon plated shoes during the 8-4-2s workout. And that made me think why? Is your body used to those shoes and you “lost” the ability of running faster paces without carbon plated shoes? Or was it that the paces were just too fast and the carbon shoes would’ve helped? It’s my feeling (I’ve no scientific proof or any data to support this) that using those shoes often are actually detrimental to the overall fitness. I see a parallel with normal and ebikes. Riding the normal bike will make your legs stronger than the ebike (if the goal is to exercise and not commute). Would love to hear your opinion
Using a plated shoes is definitely not the same as using an ebike. You could say using a plated shoe is the same as using a carbon framed bike with better gears.
I appreciate these videos beyond the Runna training narrative. I just enjoy watching you lift the curtain a little to give us an insight into your daily runs. route choices, shoe choices and your thoughts and feelings per run. It’s super relatable. It would be great to continue in some form beyond the Runna story. 👏🏻
I don't really want to do this year round, but I'd love to do it a few times per year. I'm pretty loyal when it comes to collaborations, so if Runna wanted to sponsor another training series (or even an off season series), I'd be open to working with them again. They've been great to work with.
Agree
This is the comment I came to make. Appreciate this insight!
First - you're an amazing storyteller.
Second - my dad, no matter how tired he was from working construction all day, always tried to make time for me and go for a walk or bike ride. Your kids will always remember that.
Third - I've been using the runna app to train for a 10 mile winter race here in Buffalo, NY. I'm really enjoying it. I plan on using it for the Buffalo Marathon that takes place at the end of May. I don't have tons of experience with faster runs. The paces are super challenging but not unrealistic. Also Temps around here are averaging around 20 degrees with 15-20mph winds. It's challenging getting outside, but I'm doing it.
Great job getting those runs completed!
Didn't hit the splits, but got the stimulus intended. I like this little bit of wisdom.
Paces are a proxy for strain
Great stuff! No discosures, no plugs for anyone else's channel. Really enjoy these!
there was a disclosure in the video and in the description, and it's marked as containing paid promotion. but, I'm glad you enjoyed it!
An absolutely superb video. One of your all time best. This is not just an advertisement for Runna. It explains the process you need to go through. Runna helped me accomplish what I thought was impossible. I ran my first marathon, in Oct 24 in my home town of Melbourne and at the age of 52. Missed my goal of 4hrs by 6 min but that’s fine. It has made me stronger and I’ll have another crack in the Gold Coast in July, then Melbourne again. Everything you mention about the physical and mental struggles are true. You learn to trust what they are advising. It can be absolutely exhausting but it’s great having someone on your back and being able to contact them if needed. It’s also great being able to rearrange your runs as I have family and full time work commitments. I wish I could run like you though, Mike👌.
This series is fun and enjoyable to watch. And good call driving the dog back 😆
Thanks so much!
So glad that I've gotten to come along with you on all of your journeys as a runner and a human, kofuzi. All the while having my own journeys! Cheers to this beautiful life! Thank you always for your passion.
One of your apparent limiters, is your mental thought processes on how you're doing! You seem to be talking yourself out of achieving your goals. Rose Harvey, the UK marathoner, on her podcast (on RUclips as well - 5 Miles Easy), has interviewed and discussed developing strategies and training our minds as hard as we train our bodies. The most recent Casey Neistat video, where he conquers the NY Marathon at get's his sub 3hr (at NY) is truly inspiring, and insightful.
I love the effort you put into these videos. I just started my training block for my very first half marathon today, despite running for several years now. The way you’re able to push through mental blocks is definitely an inspiration to me.
Really enjoying this training from someone who has to train in the city whereas your training areas look beautiful.
Absolute respect to you for your consistency in training🙌🏽💪🏽👏🏽💯. And of course another great video 🥳
thanks!
Cutting to the b camera you’re using as a mic would be funny and cursed
hahaha! I haven't even looked at that footage. but I'm going to take a look now
You are doing really well with this format, even when you say it's tough, you bliz it
Well done, your commitment will pay off 🎉
Good luck at houston! Hope you and your family had a good holiday season
You got this kofuzi!
I’m about halfway through a Runna marathon training plan (for an embarrassingly slow pace target, but there you have it), and I’m LOVING that they give me a deload week every fourth week, with one less run and a lot less miles for those deload weeks. That’s working great for me and gets me excited to reengage for the next three higher intensity and mileage weeks. Keeps it from being an unbroken grind. Yay Runna.
I really love Runna, My Run has been so much progressed so far. Not regretting at all.
the footage of you running through the snowy trail was so good
Love Runna’s Christmas gift for you😂. You are super fit and I have a feeling it’s gonna be a good day in Houston 👍🏻
This is super insightful, thank you Michael!! I’m nowhere near your skill level but it helps me understand the work it takes to get there.
thanks for watching!
I'm really enjoying this series
Thank you for watching!
Very much enjoying this series, thank you for sharing!
thanks!
These vlogs are great!
Enjoyed this update. Great footage on the snowy trail run 👍 I'm liking the backyard backdrop commentary but i feel like you should be sitting down there with a warm drink ☕ as every clip you cut from is high energy, full on running 😂
Evening all. A new year= New Challenge. Like to Kofuzi. Happy Monday.
70 mile peak week for the half marathon! You're going to crush it! My caffeine-deficient mind read the title as Runna Weekend and I thought that was clever branding. Feel free to use for the Houston Runner's Weekend.
Thank you Mike.
Well said Kofuzi!
Yea man. If I'm mentally going out for a 9 mile run and it turns into 11 to get home; that's literally soul crushing!
I really could have used a dog running buddy on that day
well done and hope the shoe worked for you well, thanks on sharing
7:22 - I remember running by the Elk sanctuary when I ran the Schaumberg marathon 11 years ago. I wonder if the marathon still uses the same route? I really liked that part of it, getting to see a bunch of majestic animals chilling out.
I believe it does. I ran that event a few years ago (I think it may be called something different now)
I've really enjoyed this series. New PB for sure!
🤞
I can't believe how flat it is out your way you can see for miles in any direction (well if it was not for buildings) ..can't get more then a mile around my end without an incline or decline. Glad the weather was good at the time of filming .. From the sounds of it, winters comming.
Well done on the 10km on/off run. I know how you feel about not addressing the rounding of daily runs but going for it on weekly totals.
We need that footage from the mic
Love the Bob Barker mic. Great series, I’m slightly older and slightly slower with half in Feb. Been using some of your workouts 👍 I never get labs following me it always a mixed breed pit. Secure or leash your dogs people.
this was a first time running with a golden retriever.
this usually only happens to me at farms with working/hunting dogs. GSPs. German Shepherd's. Labradors.
there's this one farm that has a llama, a goat, some ducks, a donkey, and a pig. they have a flock of chihuahuas that always chase me, but I can outrun them
From central Wisconsin, so I know the weather you are running in. @15:07... I really understand the "wasn't exactly raining, but not exactly not raining either" - LOL
And at these cold temps, it’s my least favorite kind of weather
We call that in the UK - Drizzle.
The video is nice and all but let’s be honest, we are here for this 13:13 😂
Nice to hear you took the dog home after the run.
Awesome Mike, you will smash your PB in Houston. You definitely run with your . The ride you gave Lucy reminded me a video where Sage @Vo2maxProductions tells a few big birds he meets on his path not to worry as he is vegetarian :).
Hey Kofuzi! Will you share the link to the sunglasses you’re using?
Loving this series - getting to follow along your runs and hearing different mindsets you’re moving through!
I love these types of videos where you showcase your training and talk about shoes as well. Great! I use Runna too for my 26 week long build to Stockholm marathon May 31.
One question though, do you really need two fast sessions per week? I do one interval/tempo workout and a long run, the rest are easy runs. This is 5 days per week.
Thanks for sharing this training block, I saw a few of my favorite shoes (Specter 3)? And Puma Mag Max for your easier runs? I will be there in Houston to run the full marathon!
Nice storytelling. That glycrrin max is growing up on me lol 😅
keep the council honest!! open the toilets! same deal at a toilet here in melbourne at princes park.
What does the Runna App project you to run your race at??
Hit my first snag on Runna today actually so this was a good watch. I'd had 4x13 hour days at work over the weekend & hit my long run today (first day off) I had nothing in the tank. Long run that doubles as a Progression run? A bit of swearing tbh. Dear Lord. Anyway, I put the Adios Pro 4 Id planned to run in away & pulled out the dependable More v5. Decided to Recovery run my Long run instead.. still nearly blew up. But I at least got it done - plantar faciitis be damned. Some days you've just gotta put the shiny plan on hold & accept the real world has other ideas..
Hy Kofuzi, what shoes do u prefer for a long run like FM & ultra. Slow pace, i want to just finish the race without injury & cramp. Im just a beginner runner. TQ in advance
Can you explain why you “held back” in your words, below the prescribed workout pace on some of the workouts? Thanks
I believe that workouts should be run as prescribed, no slower, no faster. A coach, or in this case, the app, prescribes a specific amount of load or strain. To run it differently is to undermine what the coach is doing. And I don’t want to leave my best running in Crystal Lake. I’ll save it for Houston.
@ mmm I understand! I believe I misunderstood your context regarding held back. Thanks for the clarification, makes sense.
What is your watch of choice? Sorry if this has been covered in previous videos but I’m fairly new to the channel.
I've been defaulting to the Garmin 265, but I've also been testing the Suunto 9, Coros Pace Pro, and Apple Watch Ultra. I'll go into more structured testing after the race
race shoe of choice for Houston?
What - no km splits? Or mins/km pace?
I mean - why not just say 6k reps instead of 3.7mile reps - as I assume thats what the distance is supposed to be.
Great video Mike. Quick question, for the On/Off Ks, are those run straight through continuous, or is there some kind of recovery between each 2km rep? If it's continuous, that seems like a mighty difficult workout
there's no recovery. the off K is the recovery, kind of.
it's mentally daunting for me
@@kofuzi Wow, great work then - that sounds like a very difficult workout. I can see the benefit of practicing trying to get the heart rate back down under control while maintaining a decent speed (close to marathon pace) on the Off Ks.
Loving the series, but 70 miles a week is hell of alot for a half marathon! Interested to see if you PB.
it is and it isn't. mileage is relative
I haven't checked to verify, but it feels like less mileage than when I ran this same race last year.
Every time I’ve run in Busse Woods the elk have been hiding or on vacation in Florida. Great video. How are you liking your Puma Deviate Nitro Elite 3s for these sessions?
love them
@@kofuzi I got the Deviate Nitro 3s based on your and Robbe's recommendations. I'm probably getting the Elites for my spring marathon.
Will you be doing a shakeout run at all before the race?
plans have shifted a bit on that front, so it looks like I won't have an event that I am hosting. I will be trying to join in with some friends at a local run club, but I will let everyone know details of where I'll be.
@@kofuzi bummer! My wife and I are traveling to Houston for the marathon and I was pumped when I saw you were going to be running in Houston! We will be in Boston as well, so hopefully we can attend a Kofuzi shakeout event there.
Lets us know if you want to run together in Busse, always happy to go over there 🎉
20x400, woof!
technically it was 2 sets of 10x400. but it felt like a lot of running.
@ yeah, I noticed that. That’s still just a lot of reps! And fast ones.
runna would be a good name for a running dog partner :)
the dog's tag said it's name was Lucy, which I think is also a good name
@@kofuzi Sandi Nypayer sister (Ray) has a dog called Pacer, which features in many of her videos, in particular, one, when they climbed 3 Fourteeners in one day.
Prince Mohammed bin Salman (MBS) of Saudi Arabia approves this message.
You said that you missed your carbon plated shoes during the 8-4-2s workout. And that made me think why? Is your body used to those shoes and you “lost” the ability of running faster paces without carbon plated shoes? Or was it that the paces were just too fast and the carbon shoes would’ve helped?
It’s my feeling (I’ve no scientific proof or any data to support this) that using those shoes often are actually detrimental to the overall fitness.
I see a parallel with normal and ebikes. Riding the normal bike will make your legs stronger than the ebike (if the goal is to exercise and not commute).
Would love to hear your opinion
Using a plated shoes is definitely not the same as using an ebike. You could say using a plated shoe is the same as using a carbon framed bike with better gears.
sometimes I think people have conflated the risks of training frequently in spikes with training frequently in carbon.
People tell me that running in below freezing temps isn’t healthy
You don’t have any issues, do you?
How could exercising outside in the “cold” be unhealthy?! 😂
nope.
and I've never heard of anyone saying that running in below freezing temps is unhealthy
@@lukepaulson3428 getting a ton of freezing air in the lugs could maybe get me sick. Idk doesn’t sound crazy to me