 Okay, back from the post office back in the studio. It snowed last night three inches in Denver and it's May 21st This is a that's hence the sweater. It's a little insane. Okay, this box arrived from Australia I gotta open it up. There's two pairs of running shoes in here I'm only gonna show you one keep a little suspense for the next running shoe giveaway. All right, let's let's do this What I just blown away. This is so exciting and yes, I don't know when exact I don't have a date yet for the next giveaway, but stay tuned as always I will make sure to let you know Sooner rather than later. Okay, hold on. Oh man. Okay. Oh Okay, let's see here. What's it gonna be? What's it gonna be? Oh, okay? I will just say that the shoe brand starts with an age if you know what I mean Okay, pulling them out pulling them out. Oh Hoka hoka. What are these hoka? Are these the Clifton's? Let me just look here Clifton Yes, the Clifton three. Okay, an older iteration of Clifton, but looks really really nice solid huge huge stack height through the Clifton I I started off in the Clifton one five years ago. Love the shoe so much So this is the Clifton three still a solid shoe size Nine we have a lot of size nines in the in my closet inside the house So we will be giving away a lot of nines at the next giveaway. Stay tuned. Thank you so much I believe it was John in Australia. You're amazing. Oh, I can't thank you enough. Thank you So let's dive in now to today's topic about different Types of runs and all the veterans out there many of you already know about these different types of runs But for the newer runners I think this will be very helpful and at the very least for the veterans and maybe a little reminder that there is a diverse Opportunity out there for different types of running. All right, let's dive in of course starting with the easy run number one is the easy run aka the Sometimes people just simply call it jogging or a recovery run I like to call it an easy run maybe because of the mental it's like it should be easy like the mental reminder We need to go slow on easy days recovery days My slow days as many of you know is basically nine minute pace sometimes I go a little faster Sometimes I go like ten minute pace, but I like to stick to nine minute pace on my easy days Usually it's three miles for me in college. We used to do eight mile easy days Some of the bigger volume guys would do ten miles. I now in my 30s I like to keep my easy days at three miles and really what an easy run is for me It's simply a warm-up for when you get back to your house your dorm room your apartment your condo Wherever you live so that when you get home your legs are loose You're you're warmed up the blood is pumping so that you can stretch and foam roll really really well All right, and I guess another option just toss it in there aqua jogging I'm learning a lot about that recently is just like you really are beat down Maybe hop in a pool and just do aqua jogging for 30 minutes 40 minutes Just again to get the legs moving and moving on to a run number two the middle distance run So whenever you see me on Strava put MD That's what that stands for middle did not medical doctor MD stands for middle distance for me and it's 15 percent of My weekly volume so it's not a long run, but it's not and it's not an easy run Okay, and so if you're running 100 miles a week that would be 15 miles if you're running 50 miles a week That'd be seven and a half miles. The pace is very much aerobic for me It's usually around seven minute pace, but it'll it might vary for you and that is run number two just a nice Middle distance day I would say in this last training block most of my middle distance days were like right around 12 my 12 to 13 miles For January February March just prior and moving on to run number three basically my favorite the long run You better believe it. It's no secret these days, but 30 to 40 years ago It was a little more up in the air like how important is the long run these days though It's a staple whether you're getting ready for the mile or the marathon or the ultra marathon or whatever distance you're racing You got to do a long run and rule of thumb is 18 to 22 percent of your weekly mileage So if you're running again back to 100 miles a week, that's 20 miles usually about 20 miles for your long run Run number four. It's a little bit of an outlier. You got to be very careful Don't do what I do, but this is what I do to get ready for longer races the ultra long run So any long run that's over I qualify it as anything over 25 miles So if you're getting ready for a 50 mile race a hundred mile race a hundred K really long races I think it's important to make sure it's not even Necessarily the volume per se but making sure that your body and your legs especially are ready to run Tired so that you can push through that tired feeling which for me usually sets in like 22 miles So I'll get into an ultra long run and it's almost given like a 22 miles I'll be like oh, okay This is starting to feel pretty hard and that is the point where I'll go into a low point for a couple miles And I most often not always but most often I'll come out the other side right at about 24 to 25 miles And I'll be able to push through to a good solid 28 mile long ultra long run So that's number four very unique very niche. Don't go out and do that unless you have guidance and you really have experience Yeah, don't go do that But I want to put it in there because it is an option for people to consider who are training for ultra marathons Okay, picking up the pace a little bit. Here we go number five run number five the tempo run Oh, how to define a tempo run? The easiest way to define it is a run that is upbeat Okay, shorter than a middle distance day for me a lot of my tempo runs fall right into the eight to ten mile range Oftentimes the ten mile range and I have a beautiful ten mile loop from my house I love it and I when I do that ten mile loop It's usually my tempo day and rather than stick to a pace on my watch I simply I kind of ignore the watch for the run and I simply think about along the along the way What is going to feel up beat and a little a snappy? That's a good word for it So you just feel fresh you feel snappy You don't feel like you're working too hard if I had to pin a number on it for me I put it in the 630 to 645 per mile range and I love it at tempo days I think are really important for making sure And I would say like don't be afraid to cut back your tempo run Distance maybe by like a mile and a half to two miles if that means you can keep the tempo Just a little higher so that you keep that turnover up ever so slightly Okay, and again just so we're not putting too many trash or garbage miles into our legs And we're making sure that yeah, we're just keeping that turnover going okay. That's number five the tempo run and number six The lactate threshold run whenever you see LT on Strava That's what I'm talking about lactate threshold and actually a vlog upper right hand corner That vlog is going crazy. People are really enjoying watching it and learning from it and it I talk I break down all of the lactate threshold Science we're not gonna do that right now Basically a lactate threshold run to calculate the pace and this is important So if let's just say okay, it's basically your 5k p. This is a general rule of thumb that a lot of coaches use It's your 5k PR time So divide it by three and I realize a 5k is a little over three miles, but let's just call it three miles So if your 5k PR is 21 minutes your threshold your lactate threshold pace would be 720 to 730 so basically you add 20 to 30 seconds to your 5k PR Average time did that make sense? So for me, I'm hovering right around. Oh gosh, okay I'm hovering right around. I'm just gonna say five minutes per mile for my 5k PR time Which is actually accurate. So my lactate threshold pace should be about 520 to 530 per mile Here at altitude and then as far as the distance that a lactate threshold run should last I'm not gonna give you a distance because it depends so much on your experience on your talent and on the distance The race distance that you're getting ready for so that's your lactate threshold love those runs so critical for getting faster Alright again upper right hand corner if you want to really dive deep into the science behind lactate threshold train and run Number seven on the docket shout out to all the Swedes in the house Let us know if you're watching from Sweden the fart like all the fart like you guys know about this It's basically what is the fart like that stand? That's a Swedish term or phrase I'm not exactly sure for speed play and Essentially how I've used a fart licks in the past is it's a Preparation process earlier in your training block to get your legs and your body and your yeah And you're breathing ready for the harder interval training later in the training block so as some examples of Fart lick training are two minutes on two minutes off So what does that mean two minutes of harder intensity running followed up by immediate easier running two minutes of easier running So two minutes at seven minute pace two minutes off at eight minute pace or one minute on at six minute pace two minutes off at seven minute pace so it's basically Pickups is another way to say it pick up your pace along Let's say a 30 minute route or 45 minute route where you will do Yeah, you'll do this speed play this speed training, but it's not interval training which we're gonna get to next and Well another example like I like to do personally. I like to do When I'm getting closer to interval training, I like to do three minutes on two minutes off So more faster paced and then more two minutes slower pace and moving on to run type number eight Interval training no secret here. You all know about interval training also called speed training I probably lean more toward interval training though when I'm talking about it and Basically, oh man off the options are Endless endless endless probably my favorite are like eight by one mile repeats with 90 second rest That's a pretty good workout for me a really good workout for me depending on the intensity level and I did Zero I did very little interval training this past this past training block getting ready for the Cleveland Marathon because I got Injured really right when the interval training was about to pick up So I'm a little sad about that. I didn't get to dive deeper into it Just recently but and the two components to work with in interval training are How long is the interval and how much rest are you taking in between the interval? And that rest could be Literally just standing around or it could be a jog I usually prefer the jog just to keep the legs loose and moving a lot of times it'll go between like 45 seconds for shorter stuff up to like two minutes usually for that rest period and Also in height like another way to approach interval training It just doesn't have to be the same distance and the same rest you can do a ladder So you could do a hundred a hundred all out a two hundred all out a four hundred an eight hundred And then a sixteen hundred and then work your way back down the ladder So all the way up to sixteen hundred and then all the way back down and just to change it up a little bit I've enjoyed those types of workouts in the past. That's number eight. Are we on that's interval training or speed training? And moving on to option number nine the hill repeat which is basically another form of interval training But instead of it being flat you do it on an uphill section Okay, and you could do 12 by I've done 12 by 400 meter repeats of up a hill I've done like three by half mile repeats. I believe I yeah, I used to do that in high school No, not three I would say we used to do maybe like six and the hill can be usually it's gonna be dirt or grass Something usually you don't want to do rocky if you can avoid rocky because it is a faster pace Yeah, so that's it. That's it. There's not much to it other than find a hill do repeats and And the rest I okay, I should say the rest is usually well It needs to be a jog not a sprint but a jog back down to the starting line So I guess your rest might be a little longer than a normal interval because you got to get back to the bottom I actually have had a coach. I forgot about this I had a coach in high school where he would drive his van to the top and then drive us down as fast as possible So that we would have as little rest as possible. I forgot about that And now the risk there though is that your legs can get tight in the in the van just a little bit So just be careful when you get out of the van or whatever you're doing it in and so that you don't hurt yourself When you start the next hill repeat. Oh, that's great. I did all these memories are flooding back It's crazy crazy and option number 10 building off of the hill repeats uphill running aka Mountain running now how I like to define uphill running is a Sustained so instead of a hill repeat where you're going up for a half mile and then coming back down uphill run is a sustained climb of at least 30 minutes preferably at least an hour I love oh, there's nothing like an hour now I realized some of you live in Kansas or some of you live in the Panhandle of Florida where it's just pancake flat So it's a little harder. I forgive me But I love uphill running where you're running uphill with no downhill for at least 30 minutes It's amazing Amazing what it can do for your aerobic development for your leg strength for your form because you really got to focus on your form So you're not slouching over as you start to get tired. Oh Up hill running I take it back I thought long runs were my favorite uphill running is by far my favorite and then long runs or maybe just the combination of the two if you know what I mean and Option number 11 the stride so critical I'll be honest sometimes my legs are simply too tired to do strides So I cut them out But that means you should probably reduce volume or reduce intensity a little bit like if you can't do strides It means your legs are flirting with a little bit of overtraining and again this last training block I maybe there were moments where I was like oh these strides are really gonna hurt And that's not a good place to be a stride is usually 80 to 90 percent of your all-out sprint So if you can run a hundred meters in 12 seconds your stride would be right in the range forgive me But right in the range of let's say 15 seconds and what the distance of a stride I like to do 120 meters not a hundred meters 120 because it takes a little bit of time to get your legs moving Especially us long slow distance runners, so I like to do 120 meters Four times so out and then you rest just so you know you you don't jog around You just you just stand still at the end of the stride and wait maybe 30 seconds 40 seconds And then do the stride back and you go back and forth twice And that's four strides if you really need help with turnover and so strides. What are they doing? They're recruiting fast twitch muscle fibers in your legs and again if you're doing long slow runs like 20 milers You need to put strides into your legs in order to recruit those fast twitch muscle fibers to help with your turnover Which will help your 5k racing your 10k racing again And then I like to do strides at least twice a week Preferably three times a week and I do them after my middle distance day and my tempo days, okay? And then how much I think that's it. Yeah, I think I covered it all strides again They're they're a little bit overlooked at times in our training But so important for making sure we're getting our legs moving and three more points to mention really briefly These are not types of runs but more how do we structure our training? Okay, the double right where you run twice in a day So it's a way to get in some extra miles again if you're striving for a PR or maybe trying to make the varsity cross-country team Or what have you you got to be careful with double with doubles I talk about it upper right hand corner once again, so it's the double and then also the time trial So if you're trying to figure out How fast you are or how to find your lactate threshold pace You might need to do a time trial at some point in your tour Or if you want to do a time trial earlier in your training block and then late in your training block to see how you're progressing That's another way to structure your training and then of course number three why we talked about all of these is the race day Right and I am feeling a little antsy right now since I have only raced Once in the last in the last like six months. It's killing me. It's killing me. It's insane But anyway the race it's why we do all of this training all of these different types of runs and yes keyword I forgot to write it down keyword is options because there's a lot of options on the training table For us to choose from in order to keep our training diverse to keep our training fresh And maybe if you're feeling again a little burnout Maybe you need to try some of these different types of runs in your training block in question of the day What what would you add to this list if you have any other ideas that I maybe missed or the second option for the question of the Day, what types of runs do you love to do like what are your favorites? Maybe you have a top three? Let us know down in the comments. I'd appreciate it. Thanks for listening. I hope that helped and guess what tomorrow I'm gonna pair running shoes to these types of runs So what type of shoes would I recommend for a tempo day? What types of shoes would I recommend for an easy day? Etc etc etc etc See beauty work hard and love each other. Thanks for being here. Oh, man. Oh, yeah This is video number one pop publishing today video number two publishing is 5 p.m. Come back for that