Running with Dr Will

Answering a bunch of questions sent through by a client of mine.

Follow my training blog - https://substack.com/@drwilloconnor

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

#fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks

A few weeks back, I wrote about how I’m giving up on ultrarunning to pursue a new challenge - running fast. 

What do I mean by “running fast”? My ultimate dream goal is to run under 15min for 5km. I ran 8:54 for 3km a couple of years ago, so I think (hope) I have the potential for a sub15 performance. I just need to hold the same pace for an extra 6min….

As I transition away from being an ultra-marathon runner to a track athlete, I find myself delving into the realm of anaerobic work capacity, critical power, and the power duration curve. Anaerobic work capacity refers to the physiological ability to perform high-intensity activities that heavily rely on anaerobic energy systems, specifically the phosphocreatine and glycolytic pathways, which generate energy without the need for oxygen. It plays a crucial role in shorter-duration races, such as track events, where explosive bursts of power and speed are paramount.

Read the full blog - https://www.drwilloconnor.com/blog

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I got a message on Instagram from a guy with a goal of running under 1:50 for the half. He asked if he should adjust his 1:45hr half marathon training plan or leave it the same.

I immediately got annoyed at these silly finish-time training plans because they do more harm than good. There’s often no ability to personalise the plan to your thresholds and intensity zones.

I believe your physiology should predict your finish time rather than letting a finish time dictate your physiology.

Read the full blog - https://www.drwilloconnor.com/blog

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I did it! I used the run-walk method to run my fastest marathon - 2:37:49. I'm seriously struggling to wrap my head around how I walked for 6 minutes and still got a PB. 

How Much Faster Without Walking?

After the race, the most common question/comment was, “Imagine how fast you would’ve run if you didn’t walk!”. 

I've put a lot of thought into how much faster I could have run in this alternative universe where I didn't walk. Unfortunately, the answer is more complex than 3:52 min. Which is the amount of time I "lost" to running. 

The thing is, I’m not losing time by walking. I’m conserving energy. Time is constant. You can’t save time or lose time. Time is never in your control. However, energy is controllable. You can store it, spend it, or transfer it. When running a marathon, the critical variable you have to control is your energy output.

Suppose energy output rather than time (or pace) is the critical variable in marathon performance. In that case, we should look at the maximal potential energy output across the 42.2 km rather than the maximal sustainable pace, which is a product of your energy usage.

Run-walk Training Bundle. Six Training Plans and a Webinar for just $49nzd!! - https://link.drwillo.com/run-walk-bundle

Performance Advantage Podcast Run-walk episode - https://spotifyanchor-web.app.link/e/hEhn9sE59yb

Run-walk calculator - https://www.drwilloconnor.com/run-walk-marathon-calculator

My Run-walk marathon Strava file - https://www.strava.com/activities/8897451650

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

Trying not to walk in a marathon isn't noble. It's potentially detrimental! I've run-walked a 2:45 marathon, and I'm planning to run-walk a lot faster in my next marathon (April 16th, 2023).

My run-walk method is the next iteration of Geoff Galloway's run-walk-run method. Using my background in sports science and practical experience as a long-term runner, I've developed a run-walk marathon method that will work for fast and slow runners.

Learn more and try my run-walk method for yourself with my Run-Walk Training Bundle (only $49nzd) - https://link.drwillo.com/run-walk-bundle

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/runfasterwithdata to get a scientifically backed system for taking runners training from an unstructured mess to a result-driven system that provides accountability, confidence, and fitness.

While I'm a competitive runner now, I was once a complete newbie who thought harder, faster, and further was the only way to train. Over the last decade, I've achieved a PhD in Sport & Exercise Science, run countless races, and coached hundreds of runners. Over that time, I developed my ABCs of building fitness, the backbone of the #fasterwithdata system.

I’ve been getting coached by an AI via the Athletica platform, and as much as it pains me to admit it, my AI coach is really good. 

TL:DR. If you’re a keen data geek interested in training and tech, try AI coaching for your next race. At $99 for six months, what have you got to lose? If you’re more of the “I’ve got no idea what I’m doing, I just need someone to tell me what to do” type, then I’d say buy an off-the-shelf plan or get 1:1 coaching if you can afford it. 

Regarding Athletica specifically, the lack of an app, running power, and some integration features leaves the user with much to do compared to the likes of TrainingPeaks or even the old-school ‘print off your plan’, but being able to mentally offload the stress of thinking about what training you need to do is massively uplifting. 

(Short-term opportunity, AI & Dr Will Collab for $199/month - email me)

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

🛑 Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running.

🏃

Heart Rate ❤️‍ running is the easiest way to build your base fitness. Are you using your heart rate monitor to its full potential?🙄

Here’s a simple, four-step strategy for strategically using a heart rate monitor for your running.

🏃🏃🏃🏃🏃🏃🏃

1. Find your lactate threshold & set your training zones.

You’re likely using the default zones your watch gave you….. And they’re likely WRONG 🤦.

👉 Go run 30min hard, and take a lap at 10min, and the end. The average of the last 20min will be your threshold HR (and pace & power). (My zones calculator https://link.drwillo.com/calculators)

👉 To hard basket? Use a REAL max HR from the last 6 months.

2. Create a HR controlled training plan using training zones

Once you’ve set your threshold and zones, you can create an 80/20 training plan to build your aerobic base!

👉 Example: 80% of your running should be done in HR Zone 1 & 2. 20% can be hard Zone 4+.

90/10 is better for base building, but 80/20 ensures you don’t get bored while maximising your RECOVERY! (I covered 80/20 running on last week's podcast)

3. Add specificity with pace and power

Use the 20% hard running to maximise your training time and eliminate your weaknesses! HR gets a bit messy above threshold, so use pace or power for your “fast” intervals.

👉 Want to run a fast 5km? Target Zone 5+ workouts with plenty of SPEED

👉 Need to improve strength? Smash out some hill reps

👉 For example, I need to improve my threshold for an upcoming 10km, so I’ll target long (~1-3km) Zone 5 intervals and short (<2min) Zone 6 speed workouts.

4. Hold yourself accountable

That fancy watch on your wrist does more than upload to Strava 😲. 

👉 Check your data after each run. Your easy aerobic runs should be 100% ZONE 1 - 2. 

👉 DON’T use average heart rate. Just because your average heart rate was in zone 2 doesn’t mean you spent the whole run in zone 2.

👉 For example, you may have an average heart rate within zone 2, but you ran with a zone 3 heart rate on the uphills and a zone 1 heart rate on the downhills. THIS IS NOT maximising aerobic fitness. It’s nonspecific grey zone ❌.

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

If you think running more is your answer to your next PB, you are most likely wrong.

79% of runners end up injured AND running more than 65 km (40 miles) per week is associated with higher injury rates (Van Middelkoop, et al 2008).

Adding some extra mileage to your weekly schedule is easy. Running a targeted race-specific workout that builds fitness and speed is complicated.

Most of the time, runners know what training they need to be doing, but they lack the structure.

Find out more about coros https://link.drwillo.com/coros

Optimise your running and SMASH your next event with my ABCS to Running PBs formula https://link.drwillo.com/reigniteyourrunning

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

• Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula
• Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

Here’s what your running probably looks like;

You mentally sign up for an event but don’t actually sign up because that’s a bit too much commitment upfront.

Start training… without a plan. Or try some free generic plan from Garmin or whoever.

Pretty much ignore the plan and run everything steady because easy running feels like a waste of time and looks lame on Strava.

If you do decide to do some intervals, you smash the first few and then struggle through the last couple or just give up.

You miss a few days of training because you haven’t committed to a training plan to help you plan ahead, so family, work, travel and life fill the spare time you hoped you’d have for running.

All of your training and race paces from 10km - marathon begin to merge into this small bandwidth because you haven’t been training for fitness or speed. You’ve just been sending it when you had the chance.

Race day finally arrives, and you’re totally unsure if you can achieve the arbitrary finish time you’ve chosen for yourself.

After the race, you know you could have run faster, but you’re not really sure how.

Can you relate? Sweet, then sign-up for my running masterclass to optimise your training https://link.drwillo.com/reigniteyourrunning

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/reigniteyourrunning to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.

🏃‍♂️ Runners, have you heard of the difference between Grey Zone, Zone 3, and Junk Miles? If not, you could be doing more harm than good to your training and performance!

💪 Grey zone training is pushing too hard without the right intensity and can lead to fatigue, injury, and plateau. On the other hand, Zone 3 is the ideal low-dose strength and stamina-building zone.

😲 But beware, zone 3 can quickly turn into grey zone if you push the pace too hard. That's why it's important to find your thresholds (pace, power, heart rate) and set your training zones.

💻 My simple three-step process for setting your running thresholds:

1️⃣ Get a baseline measurement of your running performance with a 30min TT.

2️⃣ Determine your threshold levels based on your average pace/power/HR of the last 20min of your 30min baseline measurement.

3️⃣ Create training zones based on your thresholds. https://link.drwillo.com/calculators

📝 Don't let grey zone training ruin your running journey. Sign up for my free Running Masterclass March 13th https://link.drwillo.com/reigniteyourrunning

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/reigniteyourrunning to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.