620 Running retweeted
Say it with me...
No matter how much you want it to be true..
Intensity is not a substitute for volume.
If you really want to be fit, you have to put in the time.
620 Running retweeted
On tech…
The real purpose of lactate meters, metabolic carts, HR monitors, etc?
To tell you:
“Yes… you really do need to train that easy.”
Without it, most athletes never figure that out.
620 Running retweeted
What amateur runners think the "Norwegian method" looks like before buying a lactate tester:
* 3x per week of hard, long, threshold sessions at the track added to the program.
What amateur runners realize the "Norwegian method" looks like after buying a lactate tester:
* 3x per week your normal "easy" runs (which were actually hard runs all along - you just didn't know it!) at ~2.5-3 mmol/L
* The addition of lots of actual easy training as close to 1mmol/L as you can get (likely walking initially, but it will improve over time)
620 Running retweeted
My last post on modeling "half lives" works here as well.
For example, an athlete with a Tau1 of 30 days has a fitness "half life" of ~20 days.
This means they get...
50% of the potential fitness benefit of a given load 20 days in.
75% of the potential fitness 40 days in.
87.5% fitness 60 days in, etc.
Larger point being...
Your fitness will continue to improve for multiple months with ZERO change in training load!
Don't underestimate the benefit of rolling the exact same ol' training week over long timeframes!
What’s missing from most season plans?
Stability.
Athletes always want to keep pushing the load up all the way up to taper.
This is a big mistake!
Fitness doesn’t come from the load.
It comes from the body adapting to the load.
And adaptation takes time.
So, before your A-race this year...
Hold the load steady and watch that fitness rise! 🎈
*Figure from Counsilmans' "The New Science of Swimming"
620 Running retweeted
Most athletes ruin their season the same way:
They increase volume AND intensity at the same time.
Rule #1 of season planning:
Pick one.
Volume first.
Intensity later.
And “later” is usually much later than your ego thinks.
620 Running retweeted
The 24-hour rule:
Enjoy success or grieve the loss, but soon after get back to the craft.
You can celebrate or be upset after, but when you wake up the next morning, it's time to move on. Basking in the glory or wallowing in the pain for too long lead to negative outcomes.
620 Running retweeted
We are proud to announce that Caitlin Garrett will be continuing her academic and athletic career at Johns Hopkins University! Join us on 5/1 during PIT for the final VHS Signing Day!
620 Running retweeted
Congratulations to VXC Captain Brayden Schick on his commitment to continue his academic and athletic career at TCU! Brayden will take part in our May1st Signing Day during PIT! – at Austin, TX
620 Running retweeted
**TDF Weather Update**
1 hour delay start for girls 1600. Any further weather delays will result in races being eliminated to stay on the schedule posted below. Bibs will be sold beginning at 4:30.
620 Running retweeted
What everyone should know about volume & intensity:
⬆️ Intensity: Fitness improves very quickly & plateaus very quickly.
⬆️ Volume: Fitness improves more slowly but plateaus *much* more slowly.
Choose wisely.
620 Running retweeted
Jordan Mathis leads the way for the Lions at the Stony Brook Invite.
So good to be back out and running again!
#RoarLionRoar
bit.ly/45B1KFt
620 Running retweeted
Working out in the heat and humidity sucks.
It is much easier to go over the edge and overtrain.
Here's how to train in the heat, gain fitness, and not overtrain from someone who ran 100 mile weeks in the summer heat of Houston, TX:
620 Running retweeted
One of the best skills you can develop: Reframing
How can you see the disappointment, loss, or pain in a different light?
Nerves as a sign your body is prepared for action
Fatigue a sign you are exploring your limits
Disappointment a sign that you care deeply about your craft
620 Running retweeted
Good results take consistency, not heroic efforts.
A focus on outcomes pushes us towards heroic efforts. The big workout, launch, or sales push. But success is not determined by a great day. It comes from stacking month after month of solid days.
Consistency compounds.
620 Running retweeted
The "real feel" heat index is 107 in Houston at 9am:
Runners. A few tips:
-Hydrate
-Go by feel. Forget pace. When I was in peak shape, I'd sometimes run 8:30 miles in the heat
-Go by time (If you normally run 8mi in an hour, just run an hour)
-Don't try to anything hard or long
620 Running retweeted
Stop practicing dying in practice.
Too often in sport, we train people to fall apart.
We put them in a fatigue hole, so all they are doing in surviving.
That isn't helpful. Train them how to handle fatigue well. Stop practicing dying.
620 Running retweeted
Heat sheets have been posted.
milesplit.live/meets/508311
