The Objective Approach to Training

sunday with sherpaherb Oct 21, 2018

Last Sunday, I was talking about world champion marathoner Eluid Kipchoge and how his training regime actually follows MAF principals. He runs about a hundred miles a week at a comfortable pace(for him).

If you got all excited about that and wanted to adopt the same training plan for your next marathon, it would be a huge mistake.

The difference is following the traditional approach to training rather than an objective approach.

Traditionally, training plans are based on mileage and pace, which means the effort can be much greater for you overall than an elite athlete. 

In the case of Eluid, the total amount of time running his 100 miles per week at 6 min/mile is 10 hours. If you tried to run 100 miles a week at 12 min/mile, you would be training 20 hours a week! 

This is an extreme example but it shows why many of us end up over training and getting injured following traditional training plans based on mileage.

The objective approach is based on your...

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The World Champion and MAF

sunday with sherpaherb Oct 14, 2018

Hope you had a great week last week.

I recently listened to Bran Kearns' Primal Endurance podcast about the training routine of marathon world champion Eluid Kipchoge. 

Like most elite marathoners, Eluid puts in the miles, 100 -130 miles a week. But unlike many competitive marathoners and probably a lot of us, he does most of his training at a relatively easy pace.

It's estimated that most of his weekly runs are at 10 to 20 beats below his MAF heart rate. He trains 1:30 per mile below his marathon pace which equates for us around 2 - 3 minutes below our marathon pace. And his intensity workouts are short with plenty of recovery. 

So he doesn't beat himself up training to compete at the highest level.

He knows, and his competitors know, that when he shows up on the starting line, he has a lot more in his tank than the others. Heck, he doesn't even taper for his races!

He is proof that no pain, no gain is not true, even at the highest level.

"When I run, I feel good, my mind...

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Mr. Pipeline

sunday with sherpaherb Oct 07, 2018

This week we’re enjoying some vacation time in Hawaii. We like to hangout in Kihei in Maui with some good friends to get some surfing in and enjoy the island life. 

On the flight over, l checked out the Hawaii Airline magazine and an interesting article about the migration of Hawaiians to Bend Oregon, another one of our favorite hangouts.

The article featured famous surfer, Gerry Lopez  “Mr. Pipeline”, who in the 1990’s went to Bend to ski Mt. Bachelor and ended up staying.

He embraced snow boarding and now host’s the Big Wave Challenge, an annual event each spring for snow boarders only up at the mountain.

I was struck by his quote in the article:

“Where everything in the ocean is constantly moving, on the mountain is where you find stillness “

Earlier this week, after being churned in some waves like in a washer machine while surfing.  I remembered this quote, and it brought me back to earth with the realization at how...

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Schedule Some Down Time

sunday with sherpaherb Sep 30, 2018

A good training plan should always have a chunk of down time built in. 

Not only as a time for complete rest and recovery, but also as an opportunity to do something other than running for a bit.

For me, my racing season is over in September so I usually take the month of October off. Not totally from running, but scaled way back.

This month I’m spending more time playing pickleball and going on a surfing trip for a week.

Pickleball is great as a change up from running with all the explosive, lateral movements you don’t normally experience from running.

Surfing is the ultimate balance sport with some upper body work from all the paddling.

After a month’s “rest”, I’m ready to get back to run training which is normally a 3 month base building of easy MAF paced runs.

So I recommend you incorporate a good month of rest and recovery every year and take that opportunity to try something different.

Be a multi-dimensional athlete, it will pay...

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My Morning Coffee Routine

sunday with sherpaherb Sep 23, 2018

This is the first in a series of thoughts I'll bring each Sunday morning.

I thought the best place to start was how I start every morning... that is my morning coffee routine.

Now there are a lot of benefits to drinking a cup of coffee, including improving cognitive function, (which is important for us older folks!) and it actually can improve performance on your runs.

Coffee is also a great source of antioxidants, ranking just behind most berries.

But I think the major benefit is just the taste and the great feeling it gives me to start my morning. 

So here is my morning coffee routine, when I first get up, I chug a glass of water first, then a cup of coffee. Now coffee doesn't really dehydrate you, but I like to start hydrating first thing so I don't forget.

I usually drink my coffee black. since I often fast in the morning. Adding cream, butter or sugar would break my fast. I've tried Bullet Proof coffee, adding butter and MCT oil to get a healthy fat...

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