He says many different thing because, contrary to the 70% brigade, he know that there is no definitive answer to most training questions.
I'm not buying this. One minute he's writing or on podcasts saying your legs will explode if you run too fast, next minute to a different crowd, Magness for example, it's a different story.
The "legs will explode" thing was Sirpoc on the FOD podcast. It was not Bakken, although he was on the same podcast. Bakken said that the 70% was to include a bit of safety margin, on that same podcast.
I'm not buying this. One minute he's writing or on podcasts saying your legs will explode if you run too fast, next minute to a different crowd, Magness for example, it's a different story.
At the end of the day, 70% has proven a fantastic, albeit arbitrary rule. We are lucky to have countless people describe how finally slowing down their easy days worked, we have even had a few the other way. But for the vast majority of people as a general starting point, 70% is where to pitch it as a cap and see what happens. Anything else really is probably denial of the facts, that it's unrealistic to run three workouts a week and have all your easy running 75-80% that some people still want.
Scandinavian runner wrote: That reddit example was quoted incomplete. It was a runner specializing in 800 meters (where the 800m VDOT was 70.8 while the 5k VDOT only was 59.2) that had a hard time staying even under 80%, and Bakken answered that case specifically. Probably not a NSM candidate at all.
So Bakken should have told this guy to walk to keep his HR below 70%?
All I meant was that this was a reply to a sprint/middle distance runner, not to an endurance runner.
Not buying this either. I'm a 16:15 guy, you think I'm gonna run like 4:45-5:00/km on my easy runs? That would be embarrassing. You guys have no self respect shuffling along.
You may as well not bother running, just take a day off if you are going to run at efforts like 65% of MHR.
Really makes me wonder about just cross training in place of at least 2 of the easy runs. Or just taking a day off. Doesn't FOD runner only run 5 days a week? & he's been running great lately.
What aerobic benefit if any are we really getting at that slow of a pace? All I feel like I'm getting is more wear & tear on my aging body on easy days. Doesn't matter how slow I run, it's still time on feet
Cole Hocker supposedly doesn't even put his running shoes on all weekend & bikes instead. Plus he only works out 6 days a week with 1 complete rest day a week. Kerr also only works out 6 days a week & takes 1 day completely off.
So Bakken should have told this guy to walk to keep his HR below 70%?
All I meant was that this was a reply to a sprint/middle distance runner, not to an endurance runner.
And all I meant is that is not as black and white as idiots in this thread want it to be. The whole point of running below 70% is to run easy enough to protect the legs and keep them fresh for the sub T sessions. It is therefore not a big deal if you heart rate is above 70% because you are running a hilly course or during hot weather, as long as its easy enough to not f*ck up the rest of the week, month and year. The point of running easy is to protect the legs and not the heart.
You may as well not bother running, just take a day off if you are going to run at efforts like 65% of MHR.
Really makes me wonder about just cross training in place of at least 2 of the easy runs. Or just taking a day off. Doesn't FOD runner only run 5 days a week? & he's been running great lately.
What aerobic benefit if any are we really getting at that slow of a pace? All I feel like I'm getting is more wear & tear on my aging body on easy days. Doesn't matter how slow I run, it's still time on feet
Cole Hocker supposedly doesn't even put his running shoes on all weekend & bikes instead. Plus he only works out 6 days a week with 1 complete rest day a week. Kerr also only works out 6 days a week & takes 1 day completely off.
John Korir, a Kenyan who can run 4:40/mile pace for a marathon has posted easy runs at 8-9/mile pace on strava. If he can do it, so can the rest of us! In terms of aerobic benefits from low HR training… Daniel’s said your heart’s stroke volume actually maxes out at around 60% max HR. So at that intensity, you’re improving your heart and increasing mitochondria in muscles for a low mechanical cost.
On the flip side, there is a great argument that too much running at this slow pace can harm your stride and efficiency. I suspect this is highly individual and partly based on age. If this is you, then spend more time cross training!
Hocker and Kerr are relatively low mileage guys training for short races who can produce a lot of power. If XT and rest days preserve their ability to be able run a ~47ish 400m, that’s very important to their success at the elite level.
Really makes me wonder about just cross training in place of at least 2 of the easy runs. Or just taking a day off. Doesn't FOD runner only run 5 days a week? & he's been running great lately.
FOD runner does indeed only run 5 days a week as two of his days are blocked due to work and practical matters.
But that doesn't mean he runs less mileage .. He runs his easy mileage as doubles over two days instead of as singles over four days.
I tend to recall him talking about this many times ... But if you want to hear this for yourself then I think it's also in the lasted podcast with Sirpoc.
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