Running Threshold Intervals | What if your too fast?
Summary
TLDRIn this video, the speaker reflects on a productive training session, emphasizing the importance of patience and consistent effort in achieving peak performance. They discuss the significance of not overcomplicating training and focusing on the process rather than the outcome. The speaker also shares their experience with a high-intensity workout, the challenges of maintaining optimal performance in extreme heat, and the necessity of flexibility and recovery in training. They conclude with a reminder to appreciate the mental health benefits of running and the importance of self-care.
Takeaways
- 🏃♂️ The importance of patience and consistent work in training for peak performance, rather than relying on a single session or method.
- 🔍 The emphasis on not overcomplicating the training process and focusing on the quality of the work done, rather than just the outcome.
- 📈 The concept that there is no one-size-fits-all training method, and that trial and error is part of finding what works best for an individual.
- 📝 The necessity of being able to analyze and adjust training sessions based on performance and improvements over time.
- 🌡️ The impact of external factors like weather on training performance and the need for adaptability in training plans.
- 💡 The idea that even experienced athletes can have off days and the importance of not letting frustration derail the overall training process.
- 🧠 The role of perceived effort in training and how it can sometimes differ from the actual physiological demands on the body.
- 🔥 The acknowledgment of the challenges in maintaining a consistent training pace, especially in adverse conditions.
- 🛠️ The suggestion of using tools like a core sensor and Moxy to monitor training intensity and adapt accordingly.
- 🔄 The advice on being flexible with training schedules and making up for any deviations from the planned session in subsequent days.
- 💖 The reminder to take care of mental health alongside physical training and the importance of small steps in personal well-being.
Q & A
What was the main focus of the training session described in the script?
-The main focus of the training session was to do 12 sets of 3-minute reps at a threshold pace, aiming for a pace of around 4:50 per mile.
What is the significance of the 164 average heart rate mentioned in the script?
-The 164 average heart rate indicates the intensity of the workout, suggesting that it was a challenging session that likely pushed the individual's cardiovascular system.
How many calories were burned during the session according to the script?
-The script mentions that 927 calories were burned during the session.
What does the script suggest about the importance of patience in training?
-The script suggests that patience and a large volume of work are key to improving performance. It emphasizes not worrying too much about immediate outcomes and enjoying the process.
What does the script imply about the role of perceived effort in training?
-The script implies that perceived effort is important in training, but it can be misleading. For example, even if the perceived effort feels like threshold, the actual energy demand might be higher due to factors like increased core temperature.
What is the significance of the 'core sensor' mentioned in the script?
-The core sensor is a device used to monitor the individual's core body temperature during the training session. It helps in understanding how the body is responding to the effort and can indicate when the energy demand exceeds the threshold.
How does the script describe the importance of flexibility in training?
-The script describes flexibility in training as crucial for adjusting to unexpected situations, such as overheating. It suggests that if a session doesn't go as planned, it's important to adapt and make decisions about the rest of the week's training accordingly.
What is the role of 'Moxy' in the training session as described in the script?
-Moxy, worn on the individual's left quad, is a device that measures muscle oxygenation. It helps in understanding the energy cost of the session and can indicate when the effort has exceeded the threshold.
What does the script suggest about the importance of recovery in training?
-The script suggests that recovery is essential in training. It emphasizes the need to be recovered enough to execute the next session well and to take care of all aspects of recovery, including strength training, psychology, and proper rest.
What is the script's advice on dealing with a training session that didn't go as planned?
-The script advises taking ownership of a session that didn't go as planned, being flexible with the remainder of the training week, and making appropriate adjustments to ensure proper recovery and preparation for the next session.
Outlines
🏃♂️ Training Philosophy and Session Update
The speaker reflects on the importance of patience and consistent effort in training, emphasizing that there's no single secret to peak performance. They discuss the value of not focusing too much on outcomes and enjoying the process. The session update reveals a successful workout with impressive stats, including a 164 average heart rate and 927 calories burned. The speaker is in the process of rebuilding basic fitness after attempting to qualify for the Paris Olympics, aiming for a solid baseline to prepare for an upcoming marathon goal.
🔥 Adapting to Overheating During a Threshold Session
The speaker recounts a training session where they initially maintained the correct threshold intensity but later overheated, causing their core temperature to rise significantly. Despite the perceived effort feeling the same, the actual energy demand increased, which the speaker deduced from wearing a core sensor and a Moxy muscle oxygen monitor. They discuss the importance of adapting to such situations and adjusting subsequent training to compensate for the increased intensity, ensuring proper recovery and preparation for future sessions.
🌡️ The Impact of Weather on Training and Recovery
The speaker discusses the impact of hot and humid weather on their training session, where they struggled to maintain the intended threshold pace due to overheating. They emphasize the need for flexibility in training plans and the importance of adjusting subsequent sessions to accommodate for any deviations from the plan. The speaker also touches on mental health, sharing personal steps they are taking to improve their well-being, and encourages viewers to be kind to themselves, highlighting the importance of balance in training and life.
Mindmap
Keywords
💡Threshold
💡Pace
💡Rebuild
💡Training Session
💡Core Temperature
💡Perceived Effort
💡Lactate Threshold
💡Recovery
💡Flexibility
💡Baseline Fitness
💡Mental Health
Highlights
The importance of patience and consistent effort in training for optimal performance.
The concept that there is no single best way to train; it's about finding what works best for the individual.
The value of focusing on the process rather than the outcome to avoid overcomplicating training.
The necessity of trial and error in training to find the most effective methods.
The significance of executing training sessions correctly to track improvements and identify areas for adjustment.
The impact of overheating on training performance and the need for appropriate recovery strategies.
The use of a core sensor to monitor body temperature and its implications on training intensity.
The correlation between perceived effort and actual energy demand during training sessions.
The importance of adjusting training plans based on environmental conditions like heat and humidity.
The role of flexibility in training to adapt to unexpected changes during a session.
The potential need for cooling strategies during training in extreme weather conditions.
The psychological aspect of training and the importance of maintaining a positive mindset.
The process of rebuilding basic fitness after a period of high-intensity training or competition.
The use of Moxy to monitor muscle oxygen levels and its relation to lactate threshold.
The idea of taking ownership of training outcomes and making informed decisions for future sessions.
The balance between pursuing performance goals and maintaining mental health and well-being.
The practical advice on how to manage training when things don't go as planned, emphasizing adaptability and recovery.
The encouragement to be kind to oneself and recognize the mental health benefits of running.
Transcripts
that's pretty good 9 M let's see 514
Pace 12 times 3 minutes 60 seconds rest
164 average heart rate 927 calories
that's like four
pancakes okay guys so today's session
went really well and that is a long time
coming because there's been a lot of
good work being put in which I think if
there was a what's the best way to train
what's the you know the secret to you
know getting things to their best place
ever it's almost not a single session or
or not a style of training it's just
patience and a large volume of work
where you're just putting in good days
you know it's it's that sort of phrase
of getting it done and not worrying too
much about the outcome because once we
start worrying too much on what the pce
might be you know whether we'll be
quicker than what we were previously
well then you almost over complicate the
process you don't enjoy it and then
you're not as willing to sort of commit
to the length of time that sometimes
this will take hopefully that wasn't
confusing but that's the secret it just
takes time and so there's no necessarily
right way to do it there's a method that
has worked for a lot of people before
you and me but there'll be different
components of that that'll help you more
than it'll help me or or someone else
and so sometimes it's a trial and error
but that kind of makes it really
important when you're out there doing a
session that you executed in the right
way not just because you want to get the
best out of that session which of course
you do but then you want to be able to
post race or or in three four weeks time
you want to be able to see have things
improved and then if they have improved
you want to be able to pin down how they
improved or if they didn't you also want
to be able to pin down that they didn't
if you're doing sessions in the wrong
way and that's what we're going to talk
about it's very difficult to then make a
decision of did this work or did it not
work so let's get into talking about
that so before we get stuck into the
video I just wanted to give you a small
update on you know where things are at
and and if you haven't followed the
channel for a long time and you kind of
just want to get to how did the
threshold stuff go and I'll be showing
you that in the background well you can
skip forward a little bit and you can
just get stuck into how those reps went
but I'm in between marathons I obviously
tried to make the Paris Olympics I
didn't make it but now I'm rebuilding
some of that Basic Fitness getting back
to a place where I can go into the park
and do 30 40 minutes the effort maybe 3
minute reps 5 minute reps 10 minute reps
and hopefully they're coming out at 450
Pace to 5 minutes right I'm not running
as hard as I can they're just really
solid days but that's like my Baseline
and that's something that you guys need
to consider between big goals get
yourself back to sort of that Baseline
Fitness so I'm doing my best to rebuild
some of that sort of like Base fitness
so that when I do commit to this sort of
bigger plan which is in motion which
will head towards a a marathon goal
towards the end of the year well then
I'm ready to do that I can't denounce
yet what Marathon that is because that's
just the way Elite Sport works and and
so I apologize for that but but there is
a big goal there will be some little
goals along the way that we'll we'll
talk about as we go along but things are
in a good place I'm getting some of
those Basics ticked off again I'm
starting to feel good in the training
and I'm really proud of probably the
like six to eight weeks of training that
I've put in you know really good work in
the park some stronger long runs that
I've sort of been taking off and then
plenty of days like today so let's let's
talk about today so one quick one if you
could like subscribe that would be
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channel you can also check out J and
cl.com where I've put together some
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and then also jogging room.com where
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grateful and appreciate your support
let's get back to the video a day like
today I'm out there doing 12 time three
minutes it's a very you know simple and
and basic day and I don't mean basic in
terms of these Paces I'm not trying to
take the piss they're they're fast right
I'm moving well around the park today
but it's a it's a basic day that doesn't
require an over complicated approach you
just go to the park and you just put in
work and you try to work around that
area that you know feels like threshold
some days it will end up being the
Beautiful Pace that you want it to be
but some other days it it won't be and
so here's today for example I set off
and it's very likely that rep one
through six things are in a really good
place right and and bear with me so I'm
sort of doing reps 1 to six and I'm
sitting at probably the exact intensity
that I should be and and the feelings
good I actually feel really good I'm
thinking this is going to be a great day
when you notice that my shirt has came
off today I was wearing what's called a
core sensor this is not sponsored by
core I just really wanted to sort of try
it and see where it's at and in
hindsight I didn't look during the
session but my shirt comes off I my
shirt's off quite a lot in training I
I'll be honest but it's not because I'm
showing off because I'm hot always
really hot right and and I've actually
found where in the core sensor that it's
no wonder I struggle on on really hot
days because my my core goes up quickly
and it's something I need to work on
right and and so after like rep six
through rep 12 and that's probably
coincides with when the shirt has made
an appearance on the
floor then the effort is above threshold
I I don't know that for a fact because I
didn't check lactate but but I kind of
just know and and I I'm good at this so
I I reckon my predictions right
interesting enough my my perceived
effort is still threshold right to me
threshold is like a feeling of you are
comfortable and you're you're pressing a
bit but you're good right and normally
for me it's a it's not a Cadence because
my Cadence stays quite similar but it's
kind of just a rhythm okay so by all
accounts I'm still running a threshold
Rhythm and feel and the pce is still
what it was in the first sort of six
reps but I know that because my core
temperature and and this is not a video
about core but bear with me I know
because my core has now gone up by about
one degrees and it's got quite
dangerously High not dangerous I'm going
to like die but but just pretty high
it's sitting at about 40.2 de it was 37
when I left the house you know after
waking up out of bed etc etc so it's
gone up quite a bit 38 at the end of the
warmup it's now 40 I know that because
my core is as high as it is the energy
demand isn't threshold anymore so even
though perceived effort still feels like
threshold and I'm not trying to make
this
complicated the actual demand that my
body's going through is a little bit
harder so what does that mean and what
can you kind of do about it what you can
do about it I I also know because I'm
wearing Moxy on my left quad you'll see
but I don't want to mention Moxy not
because I don't want it to be sponsored
but I know that it's getting outrageous
for some people and the expense for some
people that I'm talking about things and
these things aren't cheap so I'm not
trying to do that that's not what this
is but it also backs up when I'm saying
I know for a fact even though perceived
effort feels like threshold I know that
the energy cost isn't because I've
noticed Moxy dropping a bit and it's
very correlated with lactate and
threshold Etc and so just trust me the
effort was not above threshold likely
because I was getting too hot not
because of Fitness so I kind of crack on
and I
stubbornly keep the sort of pace is this
ridiculous but the pace that I was
enjoying going at I wanted to keep the
pace in that 450 to 5 minute place but
the problem is it was supposed to be a
threshold session and so because it was
supposed to be a threshold session
you've now turned it into probably the
first five six are at threshold six to8
might have sort of still you know ended
at threshold 8 to 12 we've pushed it up
a bit all that sort of does is means
that on Wednesday you have to take it a
lot easier right and then on Thursday
you can sort of get back into your
rhythm again but you're probably not
going to go do like a hard session which
you might have been capable of doing if
Tuesday had a stayed at threshold full
disclosure I might not have been able to
keep it it sort of threshold that day
without slowing down drastically it was
20° C I think it was 90% humidity it's
not ridiculous that I did
overheat I potentially could have held
back in the first six reps but then they
probably wouldn't have been at the right
threshold they might have almost been
like LT1 because I was deliberately
holding back or another way to do it
would have been to do the six reps and
then drastically slow and I mean
drastically I I might have had to slow
instead of 455 Pace I might have had to
slow to 510
515 because I've just overheated and
once you've overheated it's really
difficult to bring back a level of
control you you guys know I'm sure
you've been out there and you've got too
hot and things have just gone to
so train and
execution it's really it is important
right but we can't always get it right I
I bu all accounts I was getting really
pissed off with Moxy because I'm bloody
good at this and I was still getting
frustrated that I couldn't get it right
and that goes to show you how difficult
it can be where I'm going to go with
that is just a live flexibility and so
that means when you're out there if it
goes tits up and you make a bit of a
mess of it which you will a lot I do it
too then just make sure that you take
the appropriate steps over the next few
days to kind of pay the price of not
executing that day right so if you've
turned it into harder reps instead of
threshold reps maybe take two days
before your next session and then maybe
your next session has to be threshold
but do it right if weather's going to be
a problem and and this is goes for me
sometimes I'm going to have to consider
you know Cooling stuff before maybe even
cooling stuff during or maybe just going
on a treadmill with some sort of cooling
strategy around being in one place with
a treadmill and maybe having like an ice
cap or a ice vest next to me for the
recovery I know that sounds really over
the top but it would have meant that I
would have done 12 times 3 minutes at
threshold and at probably a good
relevant Pace to my fitness at that
moment in time had it not been really
hot is where I'd go with that but it is
so important because then you can start
to dial in what worked what didn't work
but more than anything it is important
to be flexible with the remainder of
your trainum week and take ownership of
the fact that if you did make a mess of
it take ownership of that you didn't do
it on purpose it wasn't a wasted
training session you think I think any
part of that 12 time 3 minutes banging
out laps of that Park was a waste of
time definitely not come on it was a
really bloody good day but do I then
have to make decisions about the rest of
the week perhaps not come back Thursday
with another session perhaps take a a
sort of medium day approach today was 15
miles at 558 per mile just a really
steady day it's not too easy days in a
row it's one very easy day and then it's
a kind of solid day you wake up and see
how you feel tomorrow it might be
another easier day and then you can get
back to your session on Saturday the key
is to be recovered enough to then be
able to do another session do that other
session well enough execute it well and
move on in one piece take care of all
those good things the recovery stuff the
strength stuff your psychology stuff and
keep things in a really good place I
never want to move on from a video like
I uploaded previously and just be almost
like bipolar like now suddenly
everything's okay that was a tough video
for me mental health perhaps hasn't been
at the Forefront of all my focus and
maybe I did let it go a bit and I don't
just simply you know wake up the next
day super happy but I am taking those
little steps to you know bring that
happiness back and and the journaling
and the meditating and and the focusing
on maybe stretching before bed and less
screen time but I just wanted to make
that clear that I don't just bipolar
switch and now I'm really happy I just
take little steps and and it's a process
but I want to thank everybody for the
nice comments it it means a lot to me um
and and I I appreciate it all there is
heaps of information on the website
jogging room.com it continues to support
me I hope the marathon plan the half
marathon plan can support you guys
toward your goals there's also a 10K
plan I am adding a strength plan and
that'll run alongside those sort of
plans and so you can check that out if
you want to there's also merchandise on
J
and.com and take care all the best I
hope you enjoyed that session it was it
was a good day and just you know be kind
to yourself the world's pretty tough and
running is awesome to be quicker it's
awesome to be chasing big goals but also
just take little moments to realize that
you know it's pretty awesome for the
head too so take care
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