Instagram – Mike Trees

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It’s marathon season again, so here is a very simple guide for beginners on how to pace a marathon.
If you force yourself to stick to a certain pace, you risk the chance of completely tiring yourself out and not finishing the race.
This is very simple, and not technical advice, no watches no tech gear..... you just run by feel.
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The first half marathon ........
You should be holding yourself back
You should still be feeling fairly easy
Should be able to hold a small conversation
Feeling pretty happy
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From half way to 20 miles:
You can start to hear your breathing, but you aren't out of breath
You can only speak a few words at a time
You should still feel relaxed, but a bit uncomfortable....still holding back.
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20-24 miles
This is where many people “hit the wall”
During this point, your focus is needed to not drop the pace
If you’re still feeling ok at this point, it is time to increase the pace gently
If you’re starting to feel overly tired, gently ease back. It’s better to reduce the pace a bit than running to the point of exhaustion, which can lead to walking.
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24-26 miles:
Time to dial up the effort at this point. Not long to go. You should not be feeling fresh.
Aiming for a strong, controlled finish
You won't be able to speak at this point.
These miles will require your full attention
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Note: The latest scientific advise is also to drink by thirst and don’t over drink. You body tells you when you are thirsty.
And gels I would recommend only 2 or 3. If the pace is right you will mostly burn fats for fuel and should not need much nutrition either.
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As I said this is simple advice, so if you have any comments for newbie marathoners please add them below and if you like what I write please tag your friends and share my posts.
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#marathon #marathontraining #marathonrunner #marathoner #marathons #runner #londonmarathon #runningcoach #planetsportsrun #miketrees

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The aim of a recovery run is to flush out the lactic acid from the body and allow your body to repair itself after a race or hard training.
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If you run at too high an intensity ( ie too high a heart rate, this will impede your recovery.
Recovery runs should be completed in zone 1& 2: at 50-65 % of your max heart rate. It is vital to not go into zone 3 where you start to accumulate lactic acid.
Note: Accumulating lactic acid, will inhibit the development of your aerobic system and slow down your recovery. It can also lead to over training, which is turn increases the risk of illness and injury.
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You should be able to hold a full conversation during your recovery run. It’s important to have discipline. You can never go too easy on a recovery run, but you can easily go too hard
If you don’t have a heart rate monitor or if it is broken, the Golden rule is, if you can not breath through your nose while running, slow down until you can, because you are going too fast.

#runningmotivation #runningtips #heartratetraining #heartratemonitor #runningcoach #easyrun #recoveryrun #planetsportsrun #miketrees

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My coaching phylosophy is always to practice what I preach.
Today I was beaten by 3 younger faster guys, but it was great to still be in the mix.

I continue to learn about the problems we face as we age.....And I also believe that through a healthy and active lifestyle, we can slow down the aging process.

I will be back to normal posting training tips again tomorrow 😉.
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#running #runningmotivation #runningcoach #triathloncoach #swimbikerun #triathlon #runnerforlife #runnersofinstagram #planetsportsrun #miketrees #huub #trekbikes #polarheartratemonitor

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How to run well in just 5 points :

1. Posture: Stand up straight, look straight ahead, lean slightly forwards and gravity should start you running.
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2. Foot plant : your feet should land under your body with a soft touch. ( a common mistake is to over stride).
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3 Arm swing :keep the elbows at about 90degrees and naturally swing your arms back and forth, try not to swing side to side.
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4 Cadence: about 180 steps a minute, use your arm swing to help you keep your cadence high.
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Note: it is the arms that drive the legs, not the other way round.
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5.Core: work on building a strong core, it is essential to hold a good posture.
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And finally Have fun 😄
If you like this post please feel free to repost or share with your friends.
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#naturalrunning #runningform #running #runningmotivation #runningcoach #triathloncoach #swimbikerun #triathlon #runnerforlife #runnersofinstagram #planetsportsrun #miketrees @runwithdaniel

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Most athletes do too much training at high intensities. The 80/20 rule states that 80% of your weekly training should be at lower intensities and 20% of your weekly training should be at high intensities.
Low Intensity: Zone 1 and Zone 2 heart rate. 50-70% of Max Heart Rate
High Intensity: Zone 3-5. 70%-100% of Max Heart Rate.
It takes discipline and restraint to change to this type of training.
You will notice that you just feel more comfortable in your low-intensity workouts and perhaps enjoy them more as a result.
Then you will discover that you feel fresher for your harder workouts and perform better in them.
Next, you will experience accelerated fitness development.
And finally you will achieve a performance breakthrough in your next race. By then, you will be completely sold and forever hooked on 80/20 training.

If you like what I post please share and tag your friends 👍
#runningmotivation #easytraining #8020rule #runningmotivation #runnersofinstagram #runningcoach #triathlon #swimbikerun #balitriathlon #planetsportsrun #miketrees #huub #polarheartratemonitor

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Listen to your resting Heart Rate
A normal resting heart rate value for an adult ranges from 60-80. If you’re fit, your resting heart rate should be significantly lower than this.
What’s yours ?
Try and get into a consistent routine of taking your resting heart rate when you wake up. If your resting heart rate is elevated, try and work out the cause and get on top of the problem.
Possible Reasons:
Your body could be in a state of overtraining due to too much training and too little recovery.
Dehydrated: when dehydrated, your heart has to work significantly harder to provide enough oxygen and nutrients to the muscles.
Stress: mental and or physical stress causes your resting heart rate to increase, as your body is preparing for a fight or flight situation
Your emotions: if you’re excited or scared, your resting heart rate is much more likely to be elevated. For example, before a race
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If you like what I write please share it and tag for friends .
#restingheartrate #recovery #sleep #goodnightsleep #runningcoaching #triathloncoaching #running #triathlon #planetsportsrun #miketrees

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It’s generally accepted that there are 5 different heart rate zones. The simple way to calculate the zones is to base them off of your Maximum Heart Rate (MHR)
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To find out your max heart rate use this formula (220 minus your age)
E.g a 50 year old’s maximum heart rate is (220 minus 50 = 170).
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For a more accurate approach to calculating maximum HR see my post from Oct 26.
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Here is a simple explanation of the zones, for beginners.
(Based on figures from Polar Heart Rate monitors).
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Zone 1: 50-60% of your MHR
This is very low intensity.
Perfect for recovery. .

Zone 2: 60%-70% of your MHR
This zone is best for improving your endurance. .

Zone 3: 70%-80% of your MHR
This zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
It is often used to develop race speed for 5km-half marathon races.
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Zone 4: 80%-90% of your MHR
At this intensity, you will be improving your speed endurance and being able to withstand high amounts of lactic acid produces in 1,500m-5,000m racing. .

Zone 5: 90%-100% of your MHR
You can only continue at this intensity for a couple of minutes. Best not to go into this zone unless racing, as it is totally anaerobic, and then only in the final sprint for the line. .

For runners looking at racing 10km and further zones 1-3 will be your best friends.
For runners specializing in middle distance track racing, you will need to experience training in all 5 zones to reach peak performance. .

For those of you you have followed my posts about maxium aerobic training.
Maff 180-Age or
IMAT HR ( posted 25th Oct) you will be training in the top end of zone 2 to the bottom end of zone 3.
If you like what I write please tag your friends or share it. Thanks
#heartratetraining #heartratezones #runningcoach #runningcoaching #triathloncoach #triathloncoaching #polarheartratemonitor #miketrees #planetsportsrun

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4 reasons to prove why you need a Heart Rate Monitor. .

1. Motivation
Using heart rate can make training more interesting. By having 5 different zones, you can switch up your workout routine preventing exercise from becoming a chore. This ultimately motivates you to keep at it long after you see the results.
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2. Train more efficiently
Whether your goal is to lose weight, improve your fitness or engage in productive activity while recovering from an injury, heart rate training pushes you to find the right balance. Keeping track of the heart rate monitor on your fitness tracker is a smart way to gauge whether each session is working for you, or if you need to make adjustments.
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3. Avoid injury
When your body is over exerted or tired, there will often be big changes in your heart rate at rest and during exercise. By looking at your heart rate consistently, you can stop yourself from overtraining and becoming injured or ill.
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4. Burn calories
If you’re looking to lose weight, this is a perfect way to burn calories because it trains the body to burn fat more efficiently. You can work out the best heart rate zone you should be aiming for in order to lose the weight. And the HR will help you calculate more accurately how many calories your burn while training .
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If you like what I write please share or tag your friends 👍.
#runningcoach #heartratetraining #heartratemonitor #triathloncoach #running #miketrees #planetsportsrun #polarheartratemonitor

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Take your 5km to the next level! .

This is possibly the best session you could do to run better in your next 5km.
If you have access to a track or treadmill or a 400m course, give this a go:
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12 x 400m with 60 seconds recovery.
Pace: Target 5km pace.
Total interval distance 4.8km
E.g Target 5km: 25 mins
Pace: 5 mins per km
400m reps: 2mins, with 60 seconds recovery. .

This is so effective because you are running approximately race distance at race pace but breaking the run down in to manageable bits. .

If you like what I write please share or tag your friends 👍.
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##5km #5kmrun #trackandfield #running #runner #runnersofinstagram #runningcoach #miketrees #planetsportsrun #swimbikerun #triathloncoach .

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Want to improve your 10km?
Use Hill reps
Benefits of Hill training:
Adds resistance
Less impact on your joints when you run uphill
Strengthens the achilles and calves
Build aerobic endurance
Builds muscular endurance
First you need: either a steep hill that is at least 2 minutes long or a treadmill that has an incline setting.
When doing hill reps, use the downhill run to the start as the recovery. Try to keep recovery equal to the interval length. This will force you to keep a consistent intensity throughout the session. If you go to hard on the way up, you won't make it to the bottom in time!
Give these hill reps session a go!
Build from (6-10 reps) x 2mins hill reps or treadmill on 6-10% incline with 2 min recovery.
Build from (8-12 reps)x 90 second hill reps or treadmill on 6-10% incline with 90 seconds recovery.
Build from (10-15 reps)x 1min hill reps or treadmill on 6-10% incline with 1 min recovery.
#hillrunning #intervaltraining #runningmotivation #speedwork #10krun #parkrun #runner #runningcoach #runningcoaching #planetsportsrun #miketrees

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I believe 100% in what I say, and I won’t offer advise that I don’t follow myself.
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Today, I managed another season’s best, and it was a new best time since my back operation 3 years ago 😁
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Achieving your goals is a long slow process..... But 3 years ago I could not run under 30mins for 5km, before my operation I was bed bound.
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My point is.....
We all have differing abilities and differing problems to cope with, but I am also sure that we can all do a lot better than we think we can.

If you like what I write please share and tag your friends.
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#runningcoach #running #strengthtraining #planetsportsrun #miketrees #polarindonesia #halfmarathon #halfmarathontraining #halfmarathoner #trackandfield #5km #marathontraining #marathon #runningmotivation #nevergiveup #marathonrunner #marathoner #runner #runningcoach

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WARNNING :
To all runners.

Strength training is important to create good running form and avoid injury.
Running is often believed to be purely about endurance or aerobic fitness. But functional muscular strength also plays a major role. .
When you run, there is a lot of impact on your legs. On a flat surface roughly 2.5 times your own bodyweight of impact is put on each leg, with each stride, and this can rise up to 7 times your body weight impact damage running fast down hill. .

This means you need considerable leg strength to be able to run a good, 10km, half or full marathon.
Strength training will also improve your overall form, especially towards the later stages of the race, keeping you more efficient. .

What to focus on ?
Mostly leg and core strength. With a little bit of upper body work mixed in. .

How to do it?
Start with bodyweight exercises, and progress by doing more reps or adding weighted resistance. .

How often?
Aim for 2 to 3 times a week.
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If you like what I write, please tag or share my posts with your friends. Thanks 👍
All serious questions will be answered.

#coreworkout #theplank #runningcoach #running #strengthtraining #planetsportsrun #miketrees #polarindonesia #halfmarathon #halfmarathontraining #halfmarathoner #marathontraining #marathon #marathonrunner #marathoner #runner #runningcoach

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Half Marathon
Taking your half marathon to the next level. You need to do intervals at race pace, but keep the recovery between intervals short. .

Using intervals makes training at higher intensities physically and mentally easier. One method is to build up the interval sessions so you end up running about 10km at your target Half Marathon race pace. .

Try this 6 week block of training. Add 1 more set every week. Till you’re running at least 40 mins at your target pace. .

Week 1: 5 X (4mins at HM pace with 1min recovery- walk/jog)
Week 2: 6 X (4mins at HM pace with 1min recovery- walk/jog)
Week 3: 7 X (4mins at HM pace with 1min recovery- walk/jog)
Week 4: 8 X (4mins at HM pace with 1min recovery- walk/jog)
Week 5:9 X (4mins at HM pace with 1min recovery- walk/jog)
Week 6:10 X (4mins at HM pace with 1min recovery- walk/jog)
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If you like what I write, please tag your friends and share my posts. All comments welcome.
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#halfmarathon #halfmarathontraining #halfmarathoner #marathontraining #marathon #marathonrunner #marathoner #halfmarathon #runner #runningcoach #planetsportsrun #miketrees #irishrun

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Some days you just don't feel Like training......
I had no motivation before starting, but actually really enjoyed a nice slow easy 3km seaswim.

If in doubt it is often good to do 10mins before deciding whether to train or not.
If you go to the effort of getting ready to train and start and really don't want to do it, listen to your body and quit. You probably need a rest.
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To day, the opposite was true, I had no motivation, but once I started swimming, I loved it 😀

#ランニング #triathlon#triathlete
#swimbikerun #trilife #tri #marathon #instarunners #trackandfield #trailrunning
#runhappy #runners #happyrunner #instarun #runitfast #tracknation
#trailrunner #openwaterswimming #openwater #openwaterswim

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Do you ever wander why you are doing it ?

Strangely enough I never have.
We should all try to love the challenges that are either put upon us, or that we put upon ourselves.
Know why you are doing the sport.
What you want from it ?
And think, how you can achieve it ?
Don’t drift, set a realistic but challenging goal, focus on it and work out how you will achieve it.
No excuses, and don’t blame others if you fail.
Only you are in control of your destiny.
Let me know what the challenge is. Once you put it in writing, it’s so much harder to back out.
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Poem
Breathless by Wilfred Noyce written at 21,000ft, on May 23 1953, while climbing Mt Everest.
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If you like what I write please share it with your friends.
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#trailrunning #trailrunner #ultrarunner #ultrarunning #newrunninggear #running #triathlon #マラソン #ランニング #トライアスリート #トライアスロン #marathon #trackandfield #roadrunning #swimbikerun #runner #instarunners #runhappy #runners #runnerscommunity
#triathlontraining #trilife #miketrees

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Don’t just accept what I write as the truth
Think about it, examine it and decide if it is applicable to you, your lifestyle, your goals, and your beliefs.
My philosophy throughout my life has always been to question everything, think about it and try to find fault in it.
If not, I look about how to experiment with the ideas and theories, if they help, I add them to my training philosophy if not, I drop them.
But more over, I try and think of my own original approach to training, because I am and we are all individuals and all different, so no one training approach fits us all.
Read what I write, but question it and make sure that it is applicable to you...
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Research your own experience
Absorb what is useful
Reject what is useless
And add what is essentially your own
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Thanks Bruce 👍
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#brucelee #bruceleequotes #questioneverything #runningcoach #runningcoaching #runningmotivation #planetsportsrun #miketrees

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Now I have your attention, NO that’s not what you should eat 🤣

Having just posted recently about running fasted on a morning to stimulate fat burning, I am now going to suggest three reasons why you should practice eating/drinking during long runs, to prepare for a marathon.
Understand which foods your body is good/bad at digesting- some people can easily digest a banana during a marathon, for others it will make them sick.
You dont want to take any chances on race day, make sure you know which foods are best for you!
Practice makes perfect- the more you practice eating/drinking while running, the better your body becomes at digesting it. As your body adapts, you are less likely to get stomach cramps.
You will know exactly how many calories you need and how much fluid to drink:
Feel drained of energy- need to eat more food
Feeling bloated and heavy- need to eat a bit less
Feeling faint, dizzy- need to drink a bit more
Feel sick and nauteous- need to drink a bit less

For me:
I plan to run with only 2 or 3 energy gels and take plain water at each aid station. I should be efficient at fat burning by race day, so will not need much nutrition, but I will experiment in training over the coming months to get it right.
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If you like what I write please share my posts with your friends. Thanks 👍
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#carboloading #marathon #marathontraining #marathonnutrition #runningmotivation #hydration #dehydration #overeating #raceday #racedayfuel #planetsportsrun #miketrees #runningcoach

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220-Age is one way to estimate your max HR but it’s just a guideline and not very accurate for most people.

If this method seems way out for you; there are 2 options, one is go to a lab and run on a graded treadmill and get tested by a professional, while they monitor your heart rate, the other, as suggested by Polar is the
MAX HEART RATE FIELD TEST EXAMPLE

Do this field test with a training partner, I find it easier to have company. Use a heart rate monitor and note the highest heart rate you can reach. This is your maximum heart rate.

What to do:
1. Warm up
2. Choose a hill ( if available, if not use a track) Run up the hill once for at least 2 minutes, at your 5km race pace. Rest about 2mins
3. Run up the hill again for 2mins at your 3km race pace. Your highest heart rate during this is probably about 10 beats below your max.
4. Run up the hill for one minute, one last time ALL OUT. The max HR achieved should be your max HR.
5. Cool down .
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If you like what I write please share my posts with your friends. Thanks 😉
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Warning: Doing a maximum heart rate field test while unprepared is a surefire way to end up in maximum distress. If you are unsure, consult your physician before undertaking the test .
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#polarheartratemonitor #heartratetraining #heartratemonitor #maximumheartrate #maff #IMAT #runningcoaching #aerobictraining #trainsmart #trainsmarter #planetsportrun #miketrees

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IMAT is your individual maximum aerobic training heart rate.
For those of you struggling to train with the Maff 180-age formula, this could be for you.

Dr Maffetone’s 180-Age formula as a way to calculate maximum aerobic training heart rate, is well known, but lots of runners complain it seems too low for them. This problem is particularly common with my masters runners.

I have a new formula for runners that is based on the same principles but is more accurate as it is based on your actual maximum HR.
It’s called :
Individual Max Aerobic Training heart rate or IMAT for short.

Your IMAT = MAX HR -40
For me at 57, my (Maff )180-age heart rate is 123. This predicted Herat rate is based on the premise that my maximum heart rate should be 163. (Using the formula 220-age to find it). However, as my maximum HR is actually 173 and not 163, so I too do not fit the Maff 189- Age formula perfectly.

My IMAT heart rate is 173-40= 133HR
This is 10 beats higher than the Maff formula predicts, but is more accurate as it is based on my known Max HR

This new formula is still based on Maff 180-age, as I respect it and try to follow this training theory, BUT if you know your max HR, I believe it is a much more accurate, INDIVUDUAL and effective max aerobic heart rate to train to.

Any comments good or bad I would love to hear them.
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If you like this formula please share this post with your friends.
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#maffetonemethod #aerobictraining #runningtheory #runningcoach #runninghotcoaching #heartratetraining #planetsportsrun #running #runningmotivation #miketrees

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Today was a long slow training day, as I need to keep one eye on my marathon next March. .

I like to combine swims with runs or cycling with running to get extra aerobic benefit, but reduce the impact damage of running alone.
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As I said yesterday; do these long slow sessions in a fasted state to help your body burn fats for fuel and at the same time build up your aerobic endurance.
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This session took 2hrs10 mins in total and was all done on 2 big strong cups of coffee ☕️
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I also ensured my max heart rate did not go over 123bpm throughout the whole session. This kept me in my fat burning zone and maximized the aerobic effect. .

#swimrun #swimrunner #runner #swimmer #longslowrun #longslowdistance #longrun #hflc #fastedrun #coffeepower #planetsportsrun #miketrees

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The human body can only store enough glycogen to run approximately 32km (20miles), at race pace, if it uses glycogen ( carbohydrate ) exclusively as a fuel source.

It is no coincidence that many novice runners ‘hit the wall’ at the 20mile mark in a marathon, as their bodies switch from carbohydrate to fat as a source of energy.

To run your best marathon, I suggest you need to be efficient at using your body’s fat reserves as fuel.
Put simply, to get to the next level in the marathon, you will need to become more efficient at burning fats for energy .

Every 1 kg of body fat provides 7,000 calories worth of energy. Therefore it is impossible to get through your fat stores during a marathon.
How to become more efficient?
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Practice running in the morning without breakfast. Your body will be low in glycogen stores as you will have burned through them while sleeping.
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When you run with low glycogen stores, it forces your body to use fat as an energy source
The more you practice this, the more efficient your body becomes at burning fat.

Tip:
Keep your pace slow, this will make the perceived effort easier and help teach your body to use fat for energy.
I also find a couple of cups of strong coffee help to wake me up and kick start the fat burning.
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#marathontraining #marathon #marathoner #marathonrunner #marathoncoach #runningcoach #runningcoaching #sportsnutrition #planetsportsrun #miketrees

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If you like what I write please share this page and get your friends to follow me too.

I passionately believe in the coaching principles I write on this page, and I follow them myself.

It has taken over one year of, focussed training, but I am pleased that by following sound scientific principles, and not rushing the process, I managed to clip under 17mins once again for 5,000m. However at 57, it is getting harder each year that goes by.

Tomorrow, I will continue posting more coaching tips. If you like them please share them with your friends.
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#runningmotivation #runningcoach #runningman #triathloncoaching #runner #nevergiveup #neverquit #miketrees

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Whether you're looking to finish your first 5km or complete a marathon. The long run can help you accomplish that goal!

What are the benefits of a long run?
Heart gets stronger
Muscles and tendons get stronger
Teach the body to use fat as a fuel source rather than glycogen
Gives you confidence and strengthens your mind.

How far should the long run be?
Long runs should be between 20-30% of your total weekly mileage.
E.g If you run 50km per week. The long run should be 10-15km.

What pace should you go?
Pace should be conversational.
1 minute to 1min 30 per km slower than your 10km race pace.
E.g If you run 20 minutes for 5km (4 mins per km). Try running your long run at no faster than 5mins per km, but running at 5:30/km could be even better.
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#longrun #longeasyrun #longslowrun #longslowdistance #easyrun #easyrunning #runningcoaching #triathloncoaching #miketrees

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Eliud Kipchoge
Sub 2 marathoner
Why you shouldn’t copy his training !

He has built up to 150-200 km of running per week, gradually over years and years of training.
He has nutritionists helping with his diet
He can get access to massage and physiotherapists, helping avoid injury
He does not have a full time job, so can rest and sleep during the day.
He has full time experienced coaches helping with every decision he makes

While it is easy to copy what others are doing, it is rarely valuable.
Instead, look a little deeper and try to learn WHY the athlete is doing what they do. And learn from them. Then incorporate these changes into your own individualized training programme.
What can we learn from the professionals?

They do the majority of their training at an aerobic pace. To workout your aerobic pace, use a heart rate monitor. (180 minus your age) is your aerobic limit.
They dedicate time for a warm up and warm down for every session
They stretch or foam roll everyday.
They dont eat junk food. They fuel themselves with whole natural foods.
They do strength work every week.
They get at least 8 hours of sleep a night
They are very consistent with their training, all year round. .
#marathontraining #marathonrunner #marathon #marathoner #halfmarathon #halfmarathontraining #runningcoach #miketrees