Training switch ups 3 differnt

1) Really digging the new speed training method which is the norwegian 4x4. Ive tried a bunch of different styles but for me, this fits me best since I hate track workouts and fartleks give me achellies issues. So with this added in with tempo and hill repeats this should help me greatly by end of summer.

2) I also am fully back on percieved effort runs over heart rate. I tried heart rate training and im absolutely against it. It set me back alot over the last couple years. Its to flawed and personally I think it has people running to slow during runs, I also think its a shady concept coaches use to keep clients. To many variables can affect heart rate each day, if you do the same run 7 days in a row your heartrate will not be the same at same pace each of those 7 days. Percieved effort is so much better as a training model. Some days you can run faster with little effort then you cam on other days. For instance somedays a 8 min pace will seem super hard as if you were running at your race pace with heartrate still in a zone 2 or 3 whereas others it seems super easy, while your heart may or may super high. So effort is a better metric for running over heartrate. I know alot of coaches and elites have also back on board. If you have a coach who is reccomending heartrate zone training get a new one.

3) The other interesting thing im mixing in is eating and drinking more during day so im actually fueld and hydrated. Even during runs and races im actually fueling alot more. And going to more feuled runs. Been testing out new gels and hydration supplements I literally can run a 50k in 5 hours with only 500 calories or less food inake. Im incorporating more food/drinks so body has more feul to use and hopefully allow me run better and ultimatly faster. Its going to be interesting to see the race results.

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St. Patty's Day 5K/Ruck Uniontown.

Finished 1st in the ruck division with a time of 22:38 which puts me 19th overall in the 5k. We were supposed to have 45lbs in ruck. I know i did.

Goals were to be in the 24-25 minute range and to have a top 10 time if i was inserted into the 5k. We'll I obviously smashed my time but the pacement fell short. Ill take it. Way better then expected. A 7:17 overall pace. Not having ran with a ruck on in forever outside had me out of shape for it. Though i do run with weight vest (they arnt the same thing) and thia was way more weight. I could have pushed more but was not sure how body was gonna hold up later in race so couldnt go all in early.

Was nice course. Id say semi flat. I felt the the inclines probably cause of the weight. For reference im between 148-153 lbs naked depending on day so this was 33.3.% roughly of my weight.

Anyway knocked some goals off my list for the year, which was winning ruck race and I can put a tally on doing 3 races I never done before, two more to go.

Chasing goals, leveling up, making haters upset.

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All 3 Only Eye Athletic Races are now open.

Shirt designs are in registration.

Ligonier's Summer Solstice 5k- June 21, 9am
runsignup.com/summersolsticeligonier

Quarry Shack 5 Miler- October 31, 630pm
https://runsignup.com/Race/PA/Vintondale/QUARRYSHACK5MILER

Festivus For The Rest Of Us 5k- December 13, 10am
https://runsignup.com/Race/PA/NewFlorence/NewFlorenceFestivus5k

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#children #learning #entertainment #vlog #gaming

#weather #school #controversy #icecream #marathon #pittsburghmarathon #bostonmarathon #ultramarathon #backyardultra #longrun #race #5k
#trailshoes #hydration #speedworkout #distance #competition #runfast #stretch #relaxation #meditate #yoga #nutrition #fuel #faith #joerogan #camhanes #theovon #shawnryan #sallymcrae

Slow lazy week overall. Tried to heal body so took it easy.

Did win a 5k ruck division race. Also heard a Olympian bobsleder speak which was pretty interesting.

#weather #school #controversy #icecream #marathon #pittsburghmarathon #bostonmarathon #ultramarathon #backyardultra #longrun #race #5k
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Was A good week. Training went well actually got some hill and speed work in. Went to the hockey game and finally saw Zootopia 2.

#hockey #tomahawks #run #distance #hills #mountains

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Finished 2nd in the Shamrock Shake 5k. The areas only indoor 5k. This is held inside the Galleria Mall In Johnstown, PA. I ran basically the same time I put down last year. I held back alto because I was not going to win. Could have knocked off a good 30 seconds to a minute easily if had to. Its a fun unique race. I enjoyed it. I was sick most of the week so was not fully healthy and my lungs did hurt some by the end. Got it done though.

#shamrock #shamrockshake #minty #stpattysday #irish #5k #runinside #mall #galleria, #Johnstown, #speed, #sweaty, #sweat, #exerciseforwomen #exercise

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Was a bad week. Was sick for most of it. So did not train as much ro really do anyhtign to special.

#weather #school #controversy #icecream #marathon #pittsburghmarathon #bostonmarathon #ultramarathon #backyardultra #longrun #race #5k
#trailshoes #hydration #speedworkout #distance #competition #runfast #stretch #relaxation #meditate #yoga #nutrition #fuel #faith #joerogan #camhanes #theovon #shawnryan #sallymcrae#speed #nature #life #nba #tutorial #mlb #funny #comedy #outdoors #beautytips #submarine #beauty #fashion #productreview #healthcoach #tips
#tricks #fitnessjourney #mind #motivation #inspiration #drinks #food #foodies #education
#children #learning #entertainment #vlog #gaming

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USATF Atlanta: right off the bat ill say its a very unfortunate event, bad look and sad circumstances surrounding it. I would absolutely be pissed off if a pace car drove wrong way and cost me placement and money.

Now let me begin to tell the truth since thats out of the way. While its unfortunate its still the responsibility of the runner to know the course and go the right way. While the pace car not knowing and driving wrong direction sucks its still up to runners to pay attention and know where to go. It is that simple. With technology today you should absolutely have a course on your watch if you dont know it or have previewed it so your familiar with it. Thats why alot of races still have course maps at registration even have gpx files for you to download.

As a runner and even more so a lead runner its your responsibility to know where to go. Its part of being out in front.

Its thier fault going wrong way. You are to never depend on lead/pace vehicles or volunteers.

Yes I have been taken the wrong way be a lead vehicle before. I knew the course but followed lead vehicle that took me wrong way costing me a win i figured maybe they knew soemthing i didnt. I also have been sent wrong way tons of times by volunteers who didnt know or thought they knew where to go also costing me wins. Also confusing cpurse marking or marking that got turned. Even have followed runners in front of me that went the wrong way.

It happens. It happens way more then people know. Yes both at road and trail races, even once at a ocr race.

It was always my responsibility to know. It does not matter if its some small town local race or a world class event. Its still up to runner to pay attention and know.

Also pace car give a huge advantage over competition. But noone is talking about that. A pace car that you can draft off of can give runners a good 10% advantage, yes I can absolutely tell the difference in when a car or even a human is in front of me during a race. It also allows you to run better overall because you dont generally have to worry where to go, so your not as tense and dont have to pay attention. I bet none of the top 3 complained when they benefitted from it over thier competition. And yes it is a unfair advantage that other runners dont have. So its all fair game when it benefits but not when hurts.

#usatf #trackandfed #altlanta #atlantarunclub #half marathon #usachampionships #pacecar #wrongway #offcourse