Видео

So wild to know someone still has that demo! Yes, we moved on to other projects. I started a band called Stop Motion and Jamie joined a band called the Brighter Arrows. You can stream and download some Stop Motion tracks here: www.reverbnation.com/stopmotionstop If you're more into the acoustic style of Old Folks, then there's this song: ruclips.net/video/9glFb2KWrEk/видео.html I have more unreleased stuff, if you're interested. Thanks for listening!!! -Ben (50% of Old Folks)

@excitedfauns hell yeah same

No way! What happened to JD?

The T, I and R % are each "up to". For marathon training, the total amount of intensity is optimally a bit less than that- perhaps 15%. If you include Marathon Race pace miles in there- sure, 20%. You can always trade intensity for volume- depending on what you need. If you are training for a marathon and are only doing 25-30mpw... add miles before adding speed (for instance)

I have it still in my CD case lol.

Easy running should take up about 80% of your total weekly mileage, as often as you feel you can. Build up your aerobic base with 90% easy running during a base phase of 12-16 weeks. You will increase your mileage by about 5-6 miles every 2-4 weeks and your VDOT training number should be increased by 1 every 4 weeks as well to keep the stress on your body consistent. Once the base phase is over you will proceed to train 8-12 weeks(or about the length of your season) with around 70%-80% of your runs remaining easy while you step on the track about once/twice per week to do a HARD (400/800 specific) speed workout. These workouts would be either 20-30 minute tempo runs OR repeats of 600's, 800's, 1k's, 2k's in the beginning of the season, and 400's, 200's, 300's, 150's towards the end of the season. Think of it as a pyramid with the aerobic work at the top and more specified top end speed training towards the end. If you are speedier you may be able to get away with less aerobic work(only 60-70% a week) and be alright, but your 800 will greatly benefit from more mileage and a stronger aerobic profile. Best of luck - M.

​@@user-gq7kr5kc3j Thanks I just wanted to clarify, did Jack mean to improve your anaerobic threshold to do easy running around 60% effort or do interval training? I did not quite get that. I'm training for a dragon boat race which lasts 2 mins so I need to be paddling at 100% for 2mins. What's the best way to increase my anaerobic threshold so I can clear lactate and carry on for longer at 100%? Any advice would be appreciated. Thanks in advance!

Impressive !!!

VO2Max is a measure of how much oxygen the body is able to consume per minute while exercising. Since this is a maximum value, training at a faster pace than VO2Max will not lead to higher stimulation of the aerobic system. Instead, training at such intensities will make the duration of the workout shorter. Thus, the stimulation of the aerobic system will actually be lower than if you were training at VO2Max pace.

Repetitions are above max because they have enough rest. But the purpose of intervals is working at max. Go above max and you slow down in later intervals in the same session because of exhaustion and, then, end up spending less time at max total.

@@Shevock Well, when i train above vo2 max i.e when my workouts are gruelling I feel i get stronger and faster

@@knutragnarsletteb6352 hmm has anyone challenged that theory ? I feel I am progressing more when my workouts are gruelling.

@@chris1806 There's certainly something to trusting your subjective feelings on this. For you. The old running doctor George Sheehan used to say every runner is an experiment of one. Daniels Running Formula should be used as a guideline but probably not as inerrant gospel. Roger Banister used to run until he passed out every practice and he became the first to break the 4- minute mile.

As you train, your heart becomes able to pump more blood per minute (pumping "harder"). This results in both a lower resting heart rate and a lower exercising heart rate at a given intensity. That's why a runner would have a lower heart rate than someone else running at the same intensity.

To beat stronger so it doesn't have to beat more :) like a v8 motor with pulling power at 2000rpm vs a v6 that has to rev more to make it power.

You get better by training at v02 max not beyond it, can someone explain this concept ?

Vo2 max represents the physiological ceiling of the body's ability to intake and consume o2 to meet its metabolic demands. So Vo2 max and HR max are technically two different things. Nonetheless, they are closely correlated. If u look at 5:53, the %Vo2 max values are about 5% less than the %HR max values. 7 years late but hope this helps :)

the best way for you to see results at the moment is to build up to running 6 days a week. You need to have a strong foundation and "aerobic base" as it is known in order for you to then engage and benefit from interval training.

the runs you do on these days should be easy at about roughly 60 percent of maximum heart rate and you should try to build up to 60 continuous mins of this kind of running for each session.

You get better by training at v02 max not beyond it, can someone explain this concept ?

wish you become more fitness through running training bro

Winston Salem

if you go for an hour at LT thats pretty much a race right there in itself! So for training you can do 20mins and go a little faster...otherwise you won't get ideal adaptations. "tempo" or LT is relative term to event. 5k runners work hard relative to VO2max for their LT workouts than do marathon runners.

there are a lot of things that are not clear in the video. I like Jack but the explanations are not very clear.

Three years late, but... Lactate threshold is the point at which your body cannot clear lactate as fast as it is producing it, so the buildup starts and you feel the burn. That is the solid line on the graph when it starts going up. Training at the threshold point helps your body learn to clear it so you push that point out further, hence the dotted line on the graph. Training faster than that point does little accelerate this process and you will not be able to train as long, so there is no point to doing so, if lactate threshold training is the purpose of the workout. I want to emphasize that last point. Every workout should have a purpose. If LT training is your purpose, do what gives you the most benefit. Pushing harder than LT pace for less time will do you less good than staying at LT pace for a longer time.