Someone new to the marathon distance training at low volume is poorly prepared for the endurance demands of the event. Back when I was younger, running 730 miles felt the same as running 900. If you work out the numbers for both these scales and. Speed work, increasing laps or distance from week to week. For a marathoner, 50-90 minutes at marathon pace could be considered a good tempo workout. Standing recovery which goes down to 60 seconds close to the race. With my new half PR of 11356 I cant see myself being able to run around 25-35secs slower per mile. Please be sure to give those a look for info on your topic. I will say that when my running club does track workouts, all of the apple watch folks are asking for splits and overall stats mid workout workout. It takes 3500 calories to make a pound of fat. A sensible protein daily allowance is around 1 - 1. I did it two ways, with marathon training (75-85 mpw) in my mid-20s and a lower mileage (45-50 usually) approach in my late 20s to mid-30s. Using google, I can&x27;t tell which plans are better than. Going in with a multi-day sleep deficit isn&x27;t good at all. For the past 10 years ive been a member of a local running club. They peak at 30 miles, 45 miles, and (I think) 60 miles. muscle endurance. The caffeinated flavors have 30ml caffeinescoop. Both are generally done w 1 min rest. 5 Hr 158 - lactate 3. We have quite a bit of info in the wiki, FAQ, and past posts. Yes, but traditionally there is quite a bit of volume at moderate intensity between VT1 and VT2 (tempo, marathon, zones 3 of Coggan 5-zone model), whereas 8020 (at least as I understand it) minimizes running at this intensity, with the majority of harder running around 90 vVO2max. (There&x27;s also a three-day version if you&x27;re able to tolerate it. That&39;s 100 miles in singles () with 6 of the 7 days involving faster running of some sort. Carry a bottle with you and take a small sip every time you feel reflux. In college- I rolled an ankle and was told it was just a bad sprain. 8020 Run Plans. Just increase your strength to weight ratio and the speed will come out in your training. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate or 70 percent of heart rate reserve. Relax your breathing- in your nose out your mouth, exhaling when the opposite side (of the cramp) foot strikes the ground, while flexing your abs. 7 is 6k per week. That&x27;s also hard to say. It will save you from black toenails now and from hammertoe or nerve damage later. 10k 4839. I did not stop running, for instance I ran a few local races but without real training (a 20m 5k, which was a nice result, a few trails, etc) Shaving 25 minutes, coming from 18 months or. 3 more replies. I&x27;ve used it for many ultra races and honestly it&x27;s super duper lightweight and you barely notice it&x27;s on. I hit all of my paces on a 14 mile progressive run feeling strong, went to sign up and it is sold out I ran 305 at CIM in a not very smart race, but feel I have under 300 in me. AR is NOT limited to a certain competitive level or race times. I'd probably pay more for some structured feedback. For slightly better formatting and bookcovers, read this post on my blog. I noticed a huge jump in my easy run hr recently too. Lower that to about 80g (I get to about 60g day and run 55 mpw on avg), and eat more carbs (4 kcalgram) and fats (9 kcalgram). The two marathons I ran with stryd, it was exactly on for the distance. First Marathon advice. An 18-mile long run that starts off easy and gets faster every 3 miles. Running the Marathon Majors as fun runs General Discussion. AR is NOT limited to a certain competitive level or race times. Cutdownprogression runs are workouts with increasingly faster splits. Strength is a general adaptation. Can I get my slow races from other sports I try to be a polyathlete (olympic lifting, triathlon, boxing), which means I need to share my training time and I can&x27;t dedicate all the time I would like to running. Shop Collectible Avatars. The 2 most widely used training platform are Training Peaks and Final Surge. Slant board stretches before and after or whenever i feel a little tight. And lube your treadmill before it&x27;s to late. Since it was originally meant for them and not for you in particular, you will need to do a small amount of work and planning to tailor it to your own schedule and needs, but the general progression is right. 5 years ago) Note my prs are from a while ago because I had to stop running due to injury for 2 years, Ive finally been able to run again in the past few weeks though. Should touch on hard speed endurance maybe one every 2-3 weeks, definitely don't need to do it weekly. I'm still scared to rAdvancedRunning. Advise for running 1600 min 5K. I do a lot of long endurance stuff, and Im not that fast (my HM time was 147) and I havent been specifically training speed but Id like to run hard. Saturday 50 minutes of easy running (900mile) Sunday Rest day. They seem to generally follow Jack Daniels&x27; principles. Tuesday General DiscussionQ&A Thread for December 05, 2023. I might throw in 4-6 miles of tempo every now and again but my main aim is just to enjoy training and maintain a decent level of fitness year round, maybe jumping into a few marathons or halfs a couple of times a year but not actively peaking for them or I end up hyperfocusing and. I am curious how the people in AR community balance running, especially Half or Marathon training, with other sports hobbies (i. The shoulders are totally relaxed and down, not raised at all. I just get slightly irked by content that suggests that anyone crossing the finish line of an ultra is accomplishing some sort of superhuman feat of physical and mental challenge greater than that of anyone else, when in reality, there&x27;s some 16 year old. They seem to sit very well in my stomach over long distances and on hot days. The distances I want to improve on are the 1 mile, 5k, and 10k. Also including units in your post about pace and distance is generally helpful. 1 or 2 recovery runs. Philadelphia Marathon course changes for 2021. Try 5-10 mins at most the first day. 2 miles Location Portland, OR Website. So my plan is to run 5 majors then hope to get a spot through Abbott to complete Six Star. The 180 rule is general advice, but each individual is different, and cadence varies according to pace. " I&x27;m not advanced at all, but this sub is still far more relevant to what I do than the other sub. OP 5 yr. But rrunning is more for just anything about running (anecdotes, race reports, course suggestions, etc. Yes, I was going to say recovery runs make me dread running, but recovery cross training helps shake out soreness and tired legs. You should still be having a workout or two every couple weeks where you feel pretty strong. The success rate in the Chicago Marathon lottery is roughly equivalent to a coin toss chance (5050), making it one of the easiest WMMs to get in by lottery. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. My question is - any Real Runner is maintaining high-ish mileage year round even outside of. week 3 50 of my peak mileage from the last cycle. Adding strides and sprints helps build a speed base for when you decide to start focusing more on race training than general fitness, just like long runs and more mileage builds an endurance base. Iron Deficiency is the most common nutritional deficiency in the US and it affects 56 of runners both hobby and competitive alike. Hi all, Im a personal trainer and was looking for some literature, knowledge andor insight surrounding programming with running specifically. Obviously running more miles is better for your aerobic system, but is an extra 5mpw for 4-5 weeks going to make a. Appreciate the discussion and your past experience on the general entry of each majors. Anyone using it rAdvancedRunning. I made it through, going from runwalking a 75 minute 10K down to a 3940 PR. During base it looks like this. View community ranking In the Top 1 of largest communities on Reddit. D2 will range anywhere from 425 for schools like Adams St. I did a similar jump in mileage and I ended up losing almost 2kg because I didn&x27;t increase my intake. Benchmark Workout for 5k Training. I pulled my hamstring about 8 weeks ago and it&x27;s just good enough that I think I can start doing very lightweight resistance training. Run regular 40-50 mile weeks for about 8 months before the race. The study referenced is pretty interesting. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. As you get faster you notice everything under a certain pace feels equally easy. Every 5 minutes, decide whether you should go slightly faster or more slowly for the next 5 minutes. The ideal predictor workout would depend on the level of the runner. I was able to run the 7m at MP at under 700 pace. Do one 3-4 minute segment fast, at about 3k pace or so. The McMillan 10K workout 3 repeats of 2 miles at your goal pace with a 5 minute recovery between. Alcohol dehydrates you way more than you'd think so grabbing water is really good. Thursday General DiscussionQ&A Thread for November 16, 2023. Has anyone any feedback on whether the price is worth it For reference on the free version you can see the broad outline of a plan with the distance and what type of run. In lower mileage cycles, that might be 40 to 45 mins. It&x27;s a win for. A 60 second 400 is 15mph average speed so it&x27;s faster than most people but not fast in the running community. My history casual runner, run 10 HM between 2012-2016. The shoulders are totally relaxed and down, not raised at all. We had a few specific rules 1. 1 or 2 recovery runs. The simple stuff would be leg raises lying on your side with your raised leg behind the leg on the ground and clamshells (with bands if you have them) Sammy81. I think I could have gone under 125 if I had pushed. However, Ive been in very warm climates the past two weeks while traveling for work and vacation. We would typically keep some sort of threshold or tempo during the long run or on Thursday depending on the week. AR is NOT limited to a certain competitive level or race times. Back when I was younger, running 730 miles felt the same as running 900. Alternate Ice and heat and self massage (foam roller and stick). justinhu87 4 yr. The Weekly Rundown is the place to talk about your previous week of running Let's hear all about it Post your Strava activities (or. I dont follow general paces for non specific workouts, but to me an easy run is just no worry about pace. Obviously running more miles is better for your aerobic system, but is an extra 5mpw for 4-5 weeks going to make a. View community ranking In the Top 1 of largest communities on Reddit. Generally two workouts a week, working different systems. I had been looking around and settled on the Hanson&x27;s Advanced Half. The basic idea is Run 2-4 miles easy. On non-quality, non-recovery days I&39;ll do between 60 and 90 minutes, usually with strides. And during taper or when I&39;m really wrecked, 30 min. HR training to ensure you are not &39;under recovered&39;. I was looking at race reports with times and splits that made my head spin, feeling like maybe I just wasn&x27;t on the level of the community here and that I should stay away. specific weekly training volume based off the race being trained for (durationdistance). Getting back into running after years of being a couch potato. Then 2 weeks later I was playing soccer and was running towards a ball and had a terrible pain in my calf, felt like someone kicked me, I fell down and looked back and no one. Other things that are easy on the stomach if eaten 1-2 hours before running a piece of toast with honey, clif bar (1 hour before run). My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. Going against the stream here. It does not make you faster or less prone to injury. Easy day shoe recommendation. But before the biggest championship races (county or state championships) of the season, we at least sometimes only did 10 minutes strides. I used to switch between them depending on which had the best deal at the time. Run Monday evening, then go to bed at 10-11pm and get myself on a normal schedule waking up at 7 am. Go to AdvancedRunning rAdvancedRunning by Ksiolajidebthd 50. Alcohol dehydrates you way more than you&39;d think so grabbing water is really good. Go to AdvancedRunning rAdvancedRunning by CPhaze. Vest Okay so I'm primarily road running so don't need that much storage. Not running 7 days a week this is advanced running. week 5 start the next cycle. Don't trust a coach who sets sessions months in advance. And lube your treadmill before its to late. Warm up (every run) foam rolingdynamic stretchingactivationeasy jogdrillsstrides (only before workouts) Cool down easy jog (workouts only) or strides (easy runs) Post every run foam rollingrecovery meal. Increased base building and improving 5k with speedwork at the same time sounds like a disaster. I believe Ben Parkes discusses the odds in this video, but don&39;t remember the dets. If you want to race fast in only 9 weeks, I would focus on doing intervals (primarily at threshold). My coach recommended I take two of the Vitron-C pills that I had on hand (meaning 130mg of elemental ironday) for a few. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. It&x27;s been scary accurate in accurately measuring my true fitness over time. Whatever dings your body takes is hugely offset by the indirect benefits of running. My work mentor (who also happens to be a retired D3 athlete), told me to not race it and just enjoy. Practically, they are easier to remove than a long sleeve shirt - so if the beginning of a run (or more typically, a race) the athlete expects to be cold, but also expects they will warm up enough they would roll up long sleeves, arm sleeves make sense since they are removable. Combining the two of then is how people get the 90-120 gramshour numbers. Slowly lower back down under control. Has anyone any feedback on whether the price is worth it For reference on the free version you can see the broad outline of a plan with the distance and what type of run. The super easy easy runs allow me to run my hard runs quicklyhardlong. Is it self guided planning and coaching based on. I also believe that it&x27;s best to consume this around an hour out from the start of the race. only 46 kpw for 1-week loose. You will need two days a week at the track, running, 600&x27;s & 800&x27;s at that pace as well as some quick 200&x27;s and maybe some hills. 4 grams of protein per pound of bodyweight. -buying Correctoes to wear all day even while running. 5hrs is to really put your nutrition plan to the test. Height and weight as a middle distance runner. The plantar fascia starts at the heel. You might be able to get good deals, but you can also get factory defects or counterfeit shoes. 5k Time Trial after training for marathons. Joe Rubio coaches the HOKA Aggies in San Luis Obispo, CA with a fair bit of success. The upper body, including neck and head, feel very relaxed, stable, almost along for the ride. Go to AdvancedRunning rAdvancedRunning by joche87. Hi there I&x27;ve run nine marathons and an ultra, which is to say that even though I&x27;ve never been coached in running in high school or college, I bring a bit of experience and. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. if it&39;s closer to 80 i wouldn&39;t mind hiking. 16 weeks 40 people group training 5 times a week running. -buying Yogatoes and wearing them for long periods to gradually correct some of the toe bend. As HRmax gets lower, due to age, you'll run at smaller percentages of HRmax, e. However, Ive been in very warm climates the past two weeks while traveling for work and vacation. I would recommend the 30 mile base builder plan, it starts at 16 miles in the first week with a long run of 6 miles and ends with the 30 miler week in week 10, long run of 9 miles. Path of Exile. Practically, they are easier to remove than a long sleeve shirt - so if the beginning of a run (or more typically, a race) the athlete expects to be cold, but also expects they will warm up enough they would roll up long sleeves, arm sleeves make sense since they are removable. Running background. So, if youre in a base-building aerobic development phase, long run first. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Do two sets of drills. Also focus on breathing through the nose as this also warms the air going in. I do a lot of long endurance stuff, and Im not that fast (my HM time was 147) and I haven&x27;t been specifically training speed but I&x27;d like to run hard. In college- I rolled an ankle and was told it was just a bad sprain. Long run with fueling during the run. It definitely is still better to just run. View community ranking In the Top 1 of largest communities on Reddit. But for all intents and purposes, it is 5050). A great thread describes a number of ways to stave off the monotony of treadmill workouts. you can still have some nasty phlegm doing that, and god knows what happens in your lungs, but after many days of 200 aqi, this felt fine last year. if you take 400mg at once, in about 5 hours you will have about 200mg of caffeine left in your system. Both can track runs and are worn by serious runners depending on how they approach wearables. The 60 gramhour (approximate) limit is on glucose transport in the gut. cut workouts short when they start to feel hard. Runner&x27;s World occasionally have useful content. Felt better than the last few weeks so I think things are improving. Hoping to build mileage to around 80K-90Kweek and have fun racing shorter speeds during that time. Durable running shoe recommendations - 2021. -For this training block, maintained the same 2 key workouts 1200 x 5 at 6minmi with 230 rest. View community ranking In the Top 1 of largest communities on Reddit. As for me I run 90-100 min easy runs on Fridays. The thing is, its wrong to refer to a plan in terms of the goal (i. I would recommend the 30 mile base builder plan, it starts at 16 miles in the first week with a long run of 6 miles and ends with the 30 miler week in week 10, long run of 9 miles. 5X 300 (jog recovery, as with most of these workouts) 4X 400. Increased base building and improving 5k with speedwork at the same time sounds like a disaster. How close could I get to an OTQ in 4 years So watching everyone go full send this year to capture that 218 has me juiced, so Im curious to see what the Reddit world thinks. Run the hard workouts hard and the easy ones easy. Thinking the F8085TT8 would be better. RunningPT. So for 60 miles a week. Cutdownprogression runs are workouts with increasingly faster splits. 3-5km easy jog, drills and strides. It&x27;s a win for. It definitely has a high proportion of beginner question post. NIKE VAPORFLY NEXT 190 3. There&x27;s a fairly significant body of evidence showing that although regularly exercising improves the immune system in general, a single session of prolonged exercise of around 90 minutes or more reduces the immune system&x27;s effectiveness for 3 days - this continuous challenge to the immune system in small doses is what strengthens it overall. When you chest breathe, I believe your diaphragm is stuck in a single, constantly flexed position. rainbow drive in farmersville menu, xvideos lil d
1) I also know a coach who often used the term "cutdown ladder'. . Advancedrunning reddit
As the title said, I need help to figure out how to approach my next marathon race (28th of April 2024). Yes, in his Faster Road Racing book, there are three base building plans, each 10 weeks long. One person went from top-200 at Chicago to a 3 minute PR and two others went from bonking for 315 down to 245ish. This measurement should be taken while you are standing. There is some evidence that running in multiple shoes may reduce the risk of injury. 2 yr. For a marathoner, 50-90 minutes at marathon pace could be considered a good tempo workout. Get at least one 15 mile run in at marathon pace. My marathon plan has four core workouts Lactate Threshold Intervals - A series of 4 - 6 intervals anything from 1-4k in length at about your lactate threshold with a couple of minutes of aerobic run in between, delightfully sandwiched between a 15 minute warmup at aerobic pace. And lube your treadmill before its to late. the gradient is set to 1 to account for the wind resistance. It came down to A LOT of icing and using a thera-band for resistance stretching on the ankle. With a max of 197 for me, that's 147, which is 74 HRmax. Finally, attaching to the bottom of your toes. In the short term, use supportive shoesorthotics to provide rest for your feet. 5-4mg of caffeine per kg of body mass. Felt better than the last few weeks so I think things are improving. I&x27;m a fan of half tights personally. NIKE VAPORFLY NEXT 190 3. Someone new to the marathon distance training at low volume is poorly prepared for the endurance demands of the event. for 180, you'll run at 120, which is 66. 5 hours -2. Less strong D1 will need around 420 and 920. As a masters (so at a wimpier and lighter level than you younger rock stars here) I have liked a 6-8 week build up progression from a 5K-10K base, with a weekly mile specific workout. reReddit Top posts of April 2022. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Id probably put it somewhere closer to 500mi 1745 5k 320 Marathon. So you are probably able to run a bit faster times in the longer events already, but maybe not as fast as the calculator says, since the low mileage probably hinders the performance on longer distances. Just got into Chicago Reflecting on my experience at NYC this year (my first marathon and first major). General Discussion. In past programs, running 10 mi at MP within a 20 mile long run didn&39;t seem this hard. Traditional vs Polarized. The most recent Clinical Practice Guidelines came out for anterior knee pain syndrome (runners knee) and bracing was not recommended. e, sub 16 5K 3-4x mile w 200 jog (400m). rrunning is effectively "all race reports, all the time. Iron Deficiency is the most common nutritional deficiency in the US and it affects 56 of runners both hobby and competitive alike. 2 right on the dot. I'm currently training for an olympic triathlon in august and a couple cycling races in september. Just finished my first marathon and definitely concerned about losing my fitness. I&x27;m just coming of the back of training for 4 Marathons in the last year and a half (PB of 324 last April). Now, practice squeezing your glutes, one at a time. Many online resources seem to be either too remedial or way too intense. Benefits Lower injury risk, More force required, Less distance needed to achieve similar metabolic neural output. I believe Ben Parkes discusses the odds in this video, but don&39;t remember the dets. Up your calories minimum 20, increase water intake to 4-6L and try to add an afternoon nap to increase your sleep. If it&39;s in the summer, even more so. Personally I would spend the next 12 weeks or so running a 5k or 10k training cycle focusing on speed work and then in January roll that into a dedicated half marathon plan for your March race. I'm taking his word for it. Everyday - Lateral band walks (5x8 on each side) - Isometric glute holds (2 min each side) - shin pull-backs with bands (3x10e, twice a day) -15-20 minutes of rolling out (quads, calves, IT band, lacrosse ball for TFLhip flexor) -cross-train on either poolbike each day. 2 uIamKipHackman 6 hr. After completing my first marathon in Amsterdam, following rigorous preparation, logging 5060 kmweek for 4 months, and finishing in 3h27, I was in the zone. Philadelphia 76ers. Next race 12 weeks after first Marathon. I add a resistance band to really work my legs and hips and it makes a huge difference. 5X 300 (jog recovery, as with most of these workouts) 4X 400. Start Refueling as Early as 20 Minutes In. AR is NOT limited to a. Tailwind is pretty good as a pre-run drink. If you live in the UK, get off reddit and apply for lottery funding, since you're below 215marathon pace, you'd be accepted onto the training schemes for the half or the full for 2020 and 2024 Olympics at that pace. and it will adapt the plan accordingly. Training Resource BAA Free 5k10kHalfFull 12 Week Training Plans. Hr and lactate are both physiological outcomes. So Zone 3 moves you much farther into the physical load without getting you much more than Zone 2 in the aerobic load, Zone 1 doesn't get you much of anything in either, and then Zone 4 and 5 are high aerobic and high physical load, making Zone 2 the "best" for high volume. Do two sets of drills. View community ranking In the Top 1 of largest communities on Reddit "Runner&x27;s Knee" Hey, y&x27;all, I have some questions about knee pain. 2 seasons of training for triathlons (a few 70. Open menu Open navigation Go to Reddit Home. We would typically keep some sort of threshold or tempo during the long run or on Thursday depending on the week. The scientific consensus is that stretching has at best no effect and at worst a mildly negative effect for healthy runners. I have been using Hal Higdon "Advanced" plans to structure my training for about 10 months, so I'm comfortable with track workouts, tempo runs, easylong runs, though I hate the lack of structure fartleks so I usually sub those for progressive runs. My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. Don&39;t trust a coach who sets sessions months in advance. The only thing I dont love about them is the larger size of the gel packets, so I sometimes still use Gu for road marathons. Hi all, 21 yo female here. Take iron with a meal, ideally with something with vitamin C and extra ideally with heme iron (eg beef, liver). week 2 run with slower friends. Interlaced figure 8s - stick your fingers in between your toes and start doin figure of 8s with your foot. Here we go again, it&x27;s the latest issue of Five Things Running You should drop everything and subscribe right now . Workout Type 2 Speed work intervals (200 to 600s) at 800m to mile pace. It&x27;s completely normal to record 26. Philadelphia Marathon course changes for 2021. Quick anatomy lesson most of your alveolar sacs (the part of your lung which diffuses CO2 and O2) sit at the bottom of your lungs. For a marathoner, 50-90 minutes at marathon pace could be considered a good tempo workout. Speed for the 800m1600m would be things like 100m repeats, 200m repeats, ladders (100,200,300,400,300,200,100), hill sprints. Back in the days, between 2015 till 2019 I used to run quite long distances (100-150km per week would be my best guess). rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. I've used one before during rehab for an injury and I know that the effort level vs pace is way different than a regular treadmill and outdoor running. Things that were recommended were foot orthotics, some k-taping, and the most recommended with best research was hip focused or knee focused exercises. It&x27;s a bit harder to work out what it means for long runs because the calculation isn&x27;t linear, but would be similarly tiny (and volume is 66 of the calc anyway). Currently a slow 11 min miler, but want to get back to where I was 5 years ago. After running the Berlin marathon this year, I started doing some 8020 off season work for the past 3-4 months and made some nice fitness gains in that time. 16 weeks 40 people group training 5 times a week running . Second time, a year of running later, recovery took 2. AR is NOT limited to a. View community ranking In the Top 1 of largest communities on Reddit. So unless you&x27;re running an ultramarathon you probably don&x27;t need to think too much about spreading out your caffeine intake. But what really matters is acing that sleep TWO nights before the race. Or check it out in the app stores. We have quite a bit of info in the wiki, FAQ, and past posts. My marathon plan has four core workouts Lactate Threshold Intervals - A series of 4 - 6 intervals anything from 1-4k in length at about your lactate threshold with a couple of minutes of aerobic run in between, delightfully sandwiched between a 15 minute warmup at aerobic pace. Another important aspect of avoiding injury for runners is monitoring your Heart Rate and ensuring you limit effort when you are under recovered. AR is NOT limited to a certain competitive level or race times. I&x27;m also running moderate mileage right now, about 40 miles per week. While my hemoglobin (and another metric I forget the name of) were normal, mt ferritin was on the low side (20). Every prominent running coach calls for a wide majority of training to be easy. It came down to A LOT of icing and using a thera-band for resistance stretching on the ankle. Pretty much this. Failed on this workout last week, but slogged through it today (Mon). Strength is a general adaptation. The study referenced is pretty interesting. NIKE VAPORFLY NEXT 190 3. Traded my running club for an online coach. . klfy news