Getting Started

• What is Lactate Threshold
• Running consistently is the first step to running well
• Train for at least 30 minutes
• Most people should run 6 days a week consistently first. The older you are the more often you should train
• Mileage and Duration are the second step in training for distance running
• Run in a variety of shoes

Developing a Training Plan

• There is a maximum human energy expenditure but you will not come close to it.
• First work up to the Weekly Minimum Running Distances for your planned race.
• Plan your long run first. Then plan shorter efforts throughout your week. Use a 3 to 1 ratio of time between your shortest and longest activity to plan your shorter efforts. Sprint more often during training to maintain maximal speed
• Do 2 a day sessions to increase stimulus
• Crosstrain for additional stimulus

• Incorporate Workouts for Trailrunning

Testing Protocols

• For Aerobic Threshold testing, use the Heart Rate Drift Test.

Food and Fueling

This is an area where I feel weak, mostly because I happily eat whatever appears in front me. As I age, my laissez faire attitude toward food during running works, umm, less well and I have had to start thinking harder about what I eat and drink, and when.

• You can train your gut to handle more fluids during running

Specific Training

• Use Pursed Lips Breathing for High Altitude situations.
• Make sure you actually know How to use Trekking Poles.

Strength Training

You can't go wrong with simple Bodyweight Workouts, but should also progress to things like Wendler 5/3/1 and weighted activities. Strength is important for injury prevention and exercising different motor pathways.

I really like 40 Workouts - Dan John

Mobility

Important Mobility Work

• Couch Stretch
• Hamstring Band Lockouts
• Hip Rotator Mobility

Some of My Favorite Races

• High Lonesome 100
• No Business 100
• Great Southern Endurance Run
• Mystery Mountain Marathon
• Run the ATL
• UTMB
• Cocodona 250
• The Bear 100x