Category: Health
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Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat
Another running event, another heat stroke đ As a runner, we all know the feeling of pushing ourselves to our limits, but what happens when our body can’t keep up? It’s time to talk about the real consequences of overheating and why it’s crucial to listen to our bodies. Have you ever noticed that no…
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Analysing My 2:39 Marathon | Learning From My Mistakes
Auckland Marathon 2022 was set to be my best marathon. My training had gone perfectly. Probably my best ten-week block of training EVER. I donât think I missed a workout, and that wasnât through being super addicted to training. I loved every run and only began to feel tired in my last âtrainingâ week before…
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What it takes to Run a sub-3hr Marathon | The Numbers AND The Workouts
“I want to run sub 3hrs. Is that realistic? “ I hear the 3hr marathon goal thrown around A LOT. A large pool of runners I work with are 35-45 year old working professionals. They come to me and say, âI want to run sub 3hrs. Is that realistic?â Theyâre often concerned they might have…
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Training Zones for Runners. Let’s Make it Simple.
Speak the same language with training zones. It doesnât matter if youâre using Stravaâs default zones or an online Joe Friel calculator. Training zones can be equally beneficial to training prescription and training review. When I onboard a new runner, Iâll look at their âtime in zonesâ over the last month. Typically, Iâll see their…
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Heart Rate Training for Runners and Why You Feel Slow.
Running your next PB depends heavily on your aerobic energy system. From 5km upwards, 98% of your performance is fuelled by your aerobic energy system. When you run your easy-aerobic runs too fast, you add unnecessary and nonspecific stress to your physiological system. More often than not, the result is that your races never align…
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High-Intensity Interval Training for Runners. Unlocking Massive Gains.
High-Intensity Interval Training (HIIT) is often associated with some form of â4-minute fat burnerâ workout, which IS NOT what I am talking about. HIIT workouts consist of repeated bouts of high-intensity work performed above the lactate threshold (a perceived effort of âhardâ or greater) or critical speed/power, interspersed by periods of low-intensity exercise or complete…
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Why pro runners donât care about their weekly mileage (and neither should you).
Pro runners donât care about their weekly mileage. Lifting your weekly mileage by extending the duration of your runs or adding a weekly run could be ruining your chance of a new PB. If youâre out there training without a structured plan, adding more Kms onto your weekly schedule is the LAST option on your…
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Wellington Half Marathon Race Report
1:13:18 – New Personal Best – 9th Overall Power = 384 Watts / 5.11 W/Kg (101%) Pace = 3:28 min/km (99%)HR = 172 Bpm (96%) Full TrainingPeaks data HERE I thought I would have been faster The race went perfectly. I hit all my numbers, didnât slow down, had good legs, and was able to…
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Dispelling the Grey Zone Myth
“Whether youâre a weekend worrier or a full-time pro doesn’t matter. Slowing down to go faster is legit.” Key points Grey zone & zone 3 are different. Grey zone is any training thatâs done too hard or without purpose. Grey zone training harms fitness. Listen to the full episode on the Performance Advantage Podcast Trap…
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Dr Willâs Running Power Training Zones
Here we go again, training zones! It feels like every scientist/coach wants their own personal training zone system, and Iâm no different! “Ah Will, canât you just use someone else’s training zones and make them work?” Iâve tried, but Iâve found it too frustrating and confusing for myself and the athletes I work with. Training…