long run

Are you currently in an injury cycle you can’t seem to break out of? 

Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training.

We’ll go in-depth on…

• Why you should avoid racing for the next 6-8 months
• The problem with intensity and how to build up your training and mileage
• How to uncover the source of your nagging injuries

Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan!

Download your FREE Injury Assessment Video now!

Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers Sleepbreakthrough

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Are you currently in an injury cycle you can’t seem to break out of? 

Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training.

We’ll go in-depth on…

• Why you should avoid racing for the next 6-8 months
• The problem with intensity and how to build up your training and mileage
• How to uncover the source of your nagging injuries

Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan!

Download your FREE Injury Assessment Video now!

Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers Sleepbreakthrough

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Have you ever wanted to peek inside the training and the mind of an elite runner?

What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week?

This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx.  

In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughout the week, including…

• How to swallow your pride and adapt your workouts
• Standardizing his pre-workout routine to make race days less nerve-wracking
• Focusing on the 80/20 rule when it comes to recovery

This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt

If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Have you ever wanted to peek inside the training and the mind of an elite runner?

What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week?

This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx.  

In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughout the week, including…

• How to swallow your pride and adapt your workouts
• Standardizing his pre-workout routine to make race days less nerve-wracking
• Focusing on the 80/20 rule when it comes to recovery

This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt

If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Σε αυτό το επεισόδιο του Podcast Όλα είναι δρόμος θα μιλήσουμε για την αερόβια και αναερόβια ικανότητα. Θα αναφερθούμε σε όρους όπως την VO2max, το γαλακτικό οξύ, το αναερόβιο κατώφλι, αλλά και την σημασία των Long Runs στο προπονητικό μας πρόγραμμα.

Όλα είναι δρόμος:
Facebook Page
Instagram
website: https://olaeinaidromos.gr
website: http://georgiossavvidis.com/

Σημερινός μου καλεσμένος είναι ο προπονητής αθλημάτων αντοχής Βασίλης Κρομμύδας. Θα μιλήσουμε για τις προπονητικές ζώνες και πόσο σημαντικές είναι, για τον ρόλο της κάθε προπόνησης και τον εβδομαδιαίο όγκο, την ενδυνάμωση και την διατροφή, την ενυδάτωση και την ενεργειακή πρόσληψη αλλά και για το τρίαθλο στο άθλημα το οποίο ο ίδιος διέπρεψε με τον τίτλο του παγκόσμιου πρωταθητή.

https://coachingservices.gr

Όλα είναι δρόμος:
Facebook Page
Instagram
website: https://olaeinaidromos.gr

The Long Run 

What Even Is a Long Run?

Why It Matters

• Most Important Run For All Distances
• Benefits for Aerobic Development (covered below)
• All Distances (800m to Marathoners/Ultramarathoners)
  • Arthur Lydiard’s Legacy
  • Peter Snell 20M Hilly runs as an 800/1500m runner)
• Special Concern for Marathoners
  • Other races distances the LR is longer than the race. Not so for marathoners.
  • Specificity 
  • Can there be too much cost for this specificity? (Hanson’s, covered below)

What Happens in the Long Run Physiologically

• Enhancing aerobic development at the cellular level
  • Stroke Volume - Hearts ability to send blood to working muscles
  • Greater capillary density
  • Building mitochondria
  • Race Specificity 
  • Fat adaptation after about an hour and a half of running- fuel switching 

Long Run Adaptors vs Long Run Breakdown

• In my experience there are folks who, for whatever reason (genetics: slow twitch, fuel burning, personal preference) just respond much better to long runs. 
• There are those who breakdown.
• Most fall in the adaptor/slight adaptor camp, in my experience. 

Hanson’s 16M Long Run - Luke Humphrey’s 

(https://lukehumphreyrunning.com/hansons-marathon-method-the-16-miler/)

• Time Factor: Balancing the Benefits of Aerobic Development with the structural damage of long runs. The Hanson’s Method argues that over 3 hours is very costly. I agree. & if you are a 4 hour + marathoner, there are hard choices to make. Do you prepare for the distance of the race? Or do you follow a more conservative approach? To me it comes down to the likelihood of injury or burnout. 
  • 9/mile pace: 16M - 2:24; 20M - 3:00
  • 10/mile pace: 16M - 2:40; 20M - 3:20
  • 11/mile pace: 16M - 2:56; 20M - 3:40
  • 12/mile pace: 16M - 3:12; 20M - 4:00

• Percentage Factor: Research has argued that keeping LR volume at 25-30% of total weekly volume max is recommended. Lots of marathon programs end up with LR being 50% of weekly volume for those who only run 3-4 times a week. I agree that this is a challenge but in my experience most people are already tapping out on what they can commit to in a training cycle. Sure, everyone would benefit from 50-70 mpw, but this is not doable for some. So do they keep their LR at 16M & get totally fucked?!? I really have never understood this argument. 
• I agree for races up to 13.1M that running 16-18M is sufficient, in most cases. 
• For marathoners, you have to think through the best option for yourself knowing your coach’s philosophy & what your risk factors are. 
• But 26.2M is 26.2M. I think you need to be ready. I think you need 22-24M long runs at least 2 times in a cycle.