Running Threshold Intervals | What if your too fast?

Summary

In 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

00:00

🏃‍♂️ 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.

05:01

🔥 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.

10:03

🌡️ 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.

Keywords

💡Threshold

Threshold in the context of the video refers to a specific intensity level of exercise, typically in running, where the body's energy systems shift from aerobic to anaerobic. It is a crucial concept for runners as it helps in pacing and training for endurance events. In the script, the speaker discusses maintaining a 'threshold rhythm' and how it feels to be running at this intensity, which is essential for understanding the training session described.

💡Pace

Pace is the speed at which a runner completes a certain distance and is a fundamental aspect of running performance. The video script mentions various paces, such as '450 Pace' and '515 Pace,' indicating the desired speed for different training segments. Pace is directly related to the intensity of the workout and is a key factor in achieving training goals.

💡Rebuild

In the video, 'rebuild' refers to the process of regaining or improving one's fitness level after a period of reduced activity or following a significant event like a marathon. The speaker talks about rebuilding 'basic fitness' to get back to a baseline level where they can perform more intense training sessions effectively.

💡Training Session

A training session is a specific period dedicated to a workout or exercise routine. The script describes a training session involving '12 time three minutes' of running at a certain pace, which is a structured approach to improving athletic performance. The session's structure and execution are central to the video's narrative.

💡Core Temperature

Core temperature is the internal body temperature, which is an important factor in physical performance and health. The script mentions monitoring core temperature using a 'core sensor' to understand how the body responds to the training intensity. A rise in core temperature can indicate that the effort is exceeding the threshold level.

💡Perceived Effort

Perceived effort is a subjective measure of how hard one feels they are working during exercise, often used to gauge intensity. The video discusses how the speaker's perceived effort remained at the 'threshold' level even when physiological indicators suggested the effort was harder, illustrating the complexity of training intensity management.

💡Lactate Threshold

Lactate threshold is the point at which blood lactate starts to accumulate in the body faster than it can be cleared, indicating a shift to anaerobic metabolism. The script refers to 'Moxy' as a device that measures variables correlated with lactate threshold, helping the speaker understand their energy expenditure during the training session.

💡Recovery

Recovery in the context of the video refers to the rest and restoration period after a workout, which is essential for muscle repair and preparation for subsequent training sessions. The speaker emphasizes the importance of proper recovery, including easy days and strategic planning, to ensure readiness for future sessions.

💡Flexibility

Flexibility in this video script pertains to the ability to adapt training plans or sessions based on circumstances such as weather or personal performance. The speaker talks about the need for 'live flexibility' when things don't go as planned during a training session, highlighting the importance of adjusting the training approach accordingly.

💡Baseline Fitness

Baseline fitness is the fundamental level of physical fitness that serves as a starting point for more advanced training. The script mentions getting back to 'baseline fitness' as part of the rebuilding process after a significant event, indicating its importance as a foundation for further training and competition.

💡Mental Health

Mental health is the state of well-being in which an individual can cope with the stresses of life, work productively, and contribute to their community. The video script touches on the speaker's personal journey with mental health, emphasizing the importance of taking steps such as journaling and meditating to improve one's mental state.

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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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