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80/20 Running

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his physical performance show podcast sometimes has some good stuff on it, especially the interviews with other health care professionals.  I can highly recommend the talks with Dr Peter Mallarias - tendon specialist, and Dr Chris Vertullo - orthopaedic surgeon with a passion for knees and who doesn't blindly follow the cut first, ask questions later model ::wink1:

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56 minutes ago, RunBrettRun said:

 

Trust me you couldn't afford him.

Oh, what are we talking?

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23 minutes ago, AA7 said:

Oh, what are we talking?

if you have to ask you cant afford :D  Actually, he does those fixed contract programmes.  see me for 6 weeks, 12 weeks, etc and at the end of the programme you will be sprinting/competing at full potential blah blah blah.  When chiropractors do the same thing they are accused of being rip off merchants.....

  • Haha 1

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1 hour ago, AA7 said:

Oh, what are we talking?

I believe initial consult was north of $150, std consults north of $120.

note this was 3 years ago.

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I feel that the 80/20 rule applies well to high mileage running programs, not so for low mileage programs

I'm currently using a 90/10 rule and it's working wonders for my running. I do 90% of my running at low to high aerobic HR range, and just 10% at anaerobic HR range. I try to avoid running in the black hole HR range. 

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Just now, Supamau said:

I feel that the 80/20 rule applies well to high mileage running programs, not so for low mileage programs

I'm currently using a 90/10 rule and it's working wonders for my running. I do 90% of my running at low to high aerobic HR range, and just 10% at anaerobic HR range. I try to avoid running in the black hole HR range. 

Yeah I think that's the whole principle with 80/20 running, high volume. I think most elite runners roughly follow 80/20. Mo Farah for example does around 220km/week which includes:

44km marathon pace

20km high intensity

156km either easy or recovery

High intensity low volume works, but if you stay injury free long term, you belong to a very small minority.

 

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3 minutes ago, zed said:

Yeah I think that's the whole principle with 80/20 running, high volume. I think most elite runners roughly follow 80/20. Mo Farah for example does around 220km/week which includes:

44km marathon pace

20km high intensity

156km either easy or recovery

High intensity low volume works, but if you stay injury free long term, you belong to a very small minority.

 

Spot on!!! 

Something to add to high intensity low volume, running mechanics is very critical for this to work, else it's a one way ticket to some kind of injury.

I remember using the 80/20 rule in terms of triathlon, I think it's more achievable in triathlon as the 20% stuff are mainly on the bike and pool. 

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This 80/20 rule is all well and good for runners. We aren't runners though and need to factor in 2 utter disciplines. I would never run the required volume for this to work. 

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15 minutes ago, BogFrog said:

This 80/20 rule is all well and good for runners. We aren't runners though and need to factor in 2 utter disciplines. I would never run the required volume for this to work. 

Yeah good point. I've sacrificed biking and am running more. Perhaps not ideal, but I'm wanting to improve my running. 

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1 hour ago, BogFrog said:

This 80/20 rule is all well and good for runners. We aren't runners though and need to factor in 2 utter disciplines. I would never run the required volume for this to work. 

if we can't do 80/20 then we could think about doing 100 easy

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RBR, surely swimming would be more like 50/50?

To clarify this 80/20 thing... if I was doing an interval set one day of 8x1km, with a warm up of 2km and a cool down of the same, would that session be classed as a 12km hard session, or 8km?  Similarity for a fartlek - 2mins hard, 2mins easy for 40mins - is that a 20min hard session or 40mins?  'Cause this calculation variance would make a huge difference...

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From my understanding the rest period after a hard interval counts as part of the hard set. So in the example above 40 min hard set. 

And 8km of hard work in the other set

but im happy to be corrected 

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I'm doing less intensity than ever in the water under my new coach.  Efforts mostly at ironman pace, touch 70.3 and rarely anything faster.  Starting to feel stronger than ever.

 

Fwiw that for me would be 8km hard and 4km easy of total volume.  

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8 minutes ago, skinnee said:

The plans look interesting, but would be better if they gad provided a sample week. Also does take into account that you could be using two bikes - one with a power meter, the other without...

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6 hours ago, RunBrettRun said:

I believe initial consult was north of $150, std consults north of $120.

note this was 3 years ago.

Double it

 

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58 minutes ago, BogFrog said:

The plans look interesting, but would be better if they gad provided a sample week. Also does take into account that you could be using two bikes - one with a power meter, the other without...

you should know your HR for a given power roughly?  They do provide you with a power and heart rate plan.  You can see the training profile before you buy from memory. Best to email them with any questions, they are quick to respond.

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My power to HR on the bike is no use because I have weak chicken legs... they can run but they can't cycle... yet!

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9 hours ago, Parkside said:

Double it

 

seriously?  It was a long time ago and I remember at the time it we were flawed at the cost.

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6 minutes ago, RunBrettRun said:

seriously?  It was a long time ago and I remember at the time it we were flawed at the cost.

Wow, he should be able to fix anything on the spot for that price.

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