r/evokeendurance

Don't torch and pitchfork or tar and feather me, but I found the Uphill Athlete "Trail Running: 100 Mile Mountain Ultra- RPE" plan before I realized Scott had branched off and formed Evoke. I had read the Training for the Uphill Athlete, and just searched from there. The race I had planned on using that plan for got canceled.

I have since discovered Evoke exists and love the community. Now with a new build starting in June, I'm trying to decide whether to keep using it or buy another from Evoke. I'm not confident enough to make my own at this point. While I'm willing to pay for a new plan, but being budget minded, I have to ask what significant, if any, game changer differences may lie in one vs the other if they're both built on the same principals theoretically.

Looking at the differences in the previews they seem to differ some, but I can't really tell how much, or what basic principals may change. Hate to be "that guy" but $55 is still $55.

TLDR: what is going to improve my AeT quicker - outside runs with walk breaks or treadmill at 1% but continuous running?

I'm AeT deficient. Was re-building pre-Xmas then had to take a break and start again due to ill health. Saw a 5bpm increase using consistently TM over 8 weeks.

Currently 125bpm AeT and a bit heavier than I'd like to be but that's improving.

If I run outside (which I have been doing this time around bar 1 session) my pace is around 8:20-8:40min/km and I can do about 2km then it becomes walk run. Yet on the treadmill (1%) I can do 8:10km/min for an hour WITHOUT breaks. Unsure if it's the distraction of having a movie on or just the effects of treadmill being easier. Aware it may be uncalibrated.

At this point in time, would I get more bang for buck by sucking it up and just doing exclusively TM sessions?

I am 34M looking to optimize how I under take Z2 training. I have been running almost daily for about 2 years now, and haven’t seen much improvement in speed/pace. I have done multiple Blood Lactate over 2 years to try and establish an accurate pace. Over the past 3 months, I have completed multiple drift tests as another method to figuring out Z2, however they seem to contradict each other.

Blood Lactate: Z2 HR 117-137BPM, speed 6-8km/h (3.7-4.9mph)
Drift Test: Z2 HR 125BPM, speed 6.4kph (4.0mph)
MAF: 180-34 : 146BPM

The contradiction comes when I do Nasal breathing. I can sustain a 5.0mph for 1 hour doing Nasal breathing, however my heart rate at that pace drifts more than 5%, to as much as 12% increase

What is the actual delineation between Z2 and Z3? Because I can maintain Nasal breathing should I increase the speed to match that? Or would that push me into Z3? What would the ideal HR/speed/pace to ensure I stay in Z2?

Note: all running has been done in the AM, on the same treadmill, Garmin chest strap and watch.

Does doing 4–6 × 60 m all‑out sprints with full recovery about once every 7–10 days meaningfully benefit distance/XC runners’ 5k performance and race‑day kick, or is it unnecessary risk on top of normal XC training?

I know there is a thread just a couple posts down talking about carbs and fat oxidation but I don't want to hijack that thread with this question. In the book endure they actually talk briefly about Scott I think when he was training Steve..... Don't hold me to that I have to go back and reread that chapter but nevertheless they discuss long fasted workouts I believe upwards of 4 hours.... My previous understanding albeit limited was that the recommendation was once training exceeded roughly 10 hours a week the returns were limited on fasted exercise.... So I guess my question is am I mistaken or is this the typical don't try and train like the pros do kind of moment???

I’m just about ready to purchase the 20 week first ultra trail plan, and currently have two objectives lined up. My A race would be taking place October 4 and is 55k with 3600m elevation. I am also lining up for a 42k with 2200m elevation gain on August 8, thinking about it as a B objective (this race is at altitude, starting around 3300m and going to 4400m, so probably will be averaging a slower pace than normal)

I’m thinking about naturally choosing my October race as an end date and going back 20 weeks to start the plan. Would I need to factor in a couple of weeks of recovery after my August race or could it be integrated into the plan without modifying it much? What would be the best way to go about it?