Hall did long runs at 4:50 pace at Big Bear, so it is not the pace or distance at altitude that are impressive here but just how easily he was handling it, 138 HR.
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do the specific training on your weakness and I'll be impressed
Does anyone remember Rupp running 4:50s and his hr not getting over 150? Or his lr of 5:28 average with a 4:28 at the end, I’d say both more impressive than fishers.
It's quite obvious he would be our best marathoner to represent the USA
What would you say about a Kenyan girl who ran 35K (21.75 miles) in 2:15? That is a 6:21-mile pace or 2:43 for the marathon, and she did it in Iten, Kenya, which is the High Altitude Training Camp! It was just another training run for her, and she told me that she started out way too fast.
To be fair, HR varies from athlete to athlete. 138 HR could be 65%, 70%, 75% of his max. We don’t know for sure. What we do know is that Grant is fit and that workout probably wasn’t too difficult for him. Just a steady long run.
This is the key point. I was a sub-14 5K runner with a fairly low HR (max ~170 in my late 20s); I had training partners who could go 50 bpm higher. So if you looked at my average HR during runs/workouts you might (mistakenly) think I was really good. Obviously Fisher *is* really good, but without knowing his max, you can't really draw any conclusions about how impressive his HR was here.
To be fair, HR varies from athlete to athlete. 138 HR could be 65%, 70%, 75% of his max. We don’t know for sure. What we do know is that Grant is fit and that workout probably wasn’t too difficult for him. Just a steady long run.
Guessing his HR max around 210.
Therefore, 65%
At that HR, at that pace, for that distance, at that altitude with undulation of terrain- I’d say that is a sign he is a monster .
With speed fine tuning he will be deadly this summer.
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do the specific training on your weakness and I'll be impressed
To be fair, HR varies from athlete to athlete. 138 HR could be 65%, 70%, 75% of his max. We don’t know for sure. What we do know is that Grant is fit and that workout probably wasn’t too difficult for him. Just a steady long run.
Guessing his HR max around 210.
Therefore, 65%
At that HR, at that pace, for that distance, at that altitude with undulation of terrain- I’d say that is a sign he is a monster .
With speed fine tuning he will be deadly this summer.
He posted on Memorial Day that he ran 18 miles averaging 5:36 pace with an average HR of 138. That’s at altitude in Utah. Dude is fit!
that is a very solid workout. very typical of elites, run on a regular basis. base training.
note that the equivalent long for non elites say 15 min 5k runners, a "long run" would be 12 miles instead of 18. that is to run at the optimal pace to run closer to threshold, but well under.
i'm a fan of the quality long run, but not 20 milers slow, rather at the decent pace.
slow running is fine for recovery, but not too much, as there is an adaptation and recruitment of slow twitch, and the cost of fast twitch.
which is why distance people in their mid 20's slow down beyone the natural age decline.
they adapt to running pace from their training.
after you accomplish the great aerobic base,over the first several seasons, back off on the duration of the base (slower) pase, and move on to threshold training, and things like jumping, and a small useful amount of cross training recruits faster twitch.
and more active rest phases are useful in longevity, and better response in the training cycle.
a longer run of 20 miles over hills, once in a while isn't going to hurt, and is psychologically beneficial, and can be a lot of fun when fit. but done on a regular basis, it's dangerous to those that want to finish in 52 seconds 400.
i liked the long run a lot, but 15 or 16 miles on hills hitting them hard, that's the bomb for middle distance.
800 guys, the above is off the table. you want to make sure you don't recruit but only a small amount of slow twitch.
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