Instagram story viewer> @sagecanaday> Tagged

Sage Canaday

@sagecanaday

102.7K

followers

1790

following

World Mountain Running Champ 🏔️ CO 14ers Finisher🏃🏻Coach @higherrunning . Pulmonary Embolism Survivor🫁Plant basedⓋ 🌱@hoka @suunto @mutrunning

POSTS STORIES REELS TAGGED

I ran my very first marathon in 2:22 without taking any gels (I did have a few sips of Gatorade and Redbull though). Back then we also didn’t have “super shoes” either! (call me “unc” 😅)…eventually 5 years later, after countless 100-140-mile training weeks I ran a 2:16. And in that race I also still sipped some Gatorade-Redbull …but I also took 4 gels.

So carb fueling and nutrition was certainly better! Training and progression was also better though. We learn and absorb new science and information and adapt training needs to one’s lifestyle and goals.

With our coaching business at @higherrunning we’ve taken that kind of mix with smart training, smarter fueling (especially nowadays with more innovative products!), and progression for each individual athlete and training plan. We are based not only on science and care for the individual athlete and runner, but also on countless years (decades!) of marathon and ultra marathon running experience.

Follow along and see the #higherrunning difference! -Coach Sage

673

35

Anyone else tuning in to the live stream on #backyardultra @bigdogbackyardultra World Team Championships? 🙋🏻‍♂️

Can team USA catch Australia? These #ultrarunners have gone over 80 hours straight now (80 laps or yards now).

How many more day(s) is this thing going to last?! 👇#bigsbackyard

86

3

Sage Canaday joins the show for a wide-ranging chat: his first UTMB in 2015 and four starts at the race, leaving the Brooks programme with no sponsor, how pro trail runners make a living, 18 years of YouTube, getting older, and why he’s looking at Cocodona and a backyard ultra next.

Full episode out now, link in bio.

#sagecanaday #utmb #ultrarunning #trailrunning #cocodona

3

6

How does your Half Marathon time compare to your Marathon? 👇.

A lot of runners aren’t going to match up here exactly. Why? Because often their weekly mileage, specific marathon workout sessions and appropriate long run workouts don’t give them the speed-extension and specific stamina they need for their full marathon potential (you have to train very differently!). The values on the marathon table are also rounded down to the nearest whole minute. For example coach Sage’s PRs of 1:04:32 and 2:16:52 don’t even match up exactly!

On the other hand, here at @higherrunning our experienced coaches and training programs have transformed countless runners and their fitness so much that they are able to PR in their half marathon as a split en route to a massive full marathon PR!

Follow along for more tips and check out our site for resources and how to work with one of our very experienced 1 on 1 coaches for how to get to that next level!

157

25

New podcast drop with Getting Loopy episode 4🎧!

@stephengnoza and @sagecanaday chat more about the structure of #backyardultra “World Championships,” what it takes to qualify ( #bigsbackyard vs #lastsoulultra ) and more! Tune in at link in bio

42

7

How does your 10km time compare to your marathon time?! 👇

For a lot of @higherrunning athletes we’ve coached (we have some very experienced coaches!), as well as those using our “BQ Marathon Training Plan), getting a faster 10km time leads to paying off with huge dividends and gains in eventually lowering one’s Marathon personal best 🙌.

For example, in helping guide countless runners to a sub 3-hour marathon, a benchmark we often look at is how far under 40-min for 10km can they go (or have they gone?)?

Many times newer runners and younger runners (or those just pressed on time and training at lower mileage and volume) simply need more stamina and speed endurance from specific marathon training workouts so that their 5km/10km times can “line up” more like this chart suggests with their full potential in the marathon.

If that’s you, we can help! Follow along for more free times, resources, training plans and coaching opportunities from #higherrunning 🏃🏻

211

17

How does your 5k time compare to your Marathon? 👇

A lot of more beginner runners or younger runners on lower mileage and training volume can often perform better at shorter distance races like the 5km.

However when they “move up in distance” they can often crash and burn and underperform at the Marathon distance.

Here at higher running we recognize the specifics and demands of marathon and ultra marathon training. Often for many runners it’s about extending speed and building specific strength and stamina for the longer distances.

Follow along for tips and advice from experienced marathon and ultra coaches who have guided hundreds of runners to Boston Qualifying marathons and sub 3!

381

68

Diego competed at the Taco Bell 50k last weekend. This was his first ultra distance run. Although it’s not an official race, it drew hundreds of runners. The challenge of this event is that you have to eat an item from Taco Bell every 5k, accumulating at least 9 stops along the way. Diego managed a top 30 result despite being sick before the race. Congratulations on a tough run and way to go! @tb50k #ultra #ultrarun

20

4

A lot of Marathon Runners often get this wrong in training: They blast their high intensity Vo2max interval workouts at too fast of a pace! (Or they do them too often in training). That can be great for a 5km-half runner…but maybe not so good for a marathoner!

Often times if we have a certain Marathon goal pace (or a decent gauge on our current Marathon fitness level) we can give ourselves a dialed in pace range for optimal Vo2max workouts as detailed on this chart. Realize some days this may be 3-5 seconds per mile (2-3 sec/km) faster or slower depending on the day and weather conditions…as well as the individual runner.

It’s a reason why a lot of our #HigherRunning marathon “speed workouts” like 6 x 1km or 8 x 800m are done closer to 5km race pace or effort with a 2-3min walk/jog rest in between . The stimulus of running between 5km- 10km race pace during marathon training is a lot about trying to not only boost Vo2max and improve lactate clearance….it’s also about boosting Running Economy or efficiency. Because these speeds are substantially faster than Marathon Pace, the goal is to “make marathon pace feel more comfortable.” You’re essentially “learning to run faster on tired legs” for 2 to 5-minutes at a time.

If this doesn’t match up for you, look at your 5km time compared to your marathon time… if you’re 5km “predicts” a much faster marathon time it’s likely you haven’t closed this gap enough with consistently higher Easy endurance mileage (and zone 2 work). While most of our training philosophy at #higherrunning is centered around timing these kinds of workouts strategically around quality Long Runs and longer Threshold sessions (periodization) we usually don’t program them into the same week as a longer volume, Marathon specific Long Run. It’s all about balancing volume with quality.

How do your paces compare? 👇. Save this for your next marathon training block and share with a friend/training partner! Follow @higherrunning for more free tips and real running coaching advice by experienced coaches with decades of marathon and ultra racing.

249

2

A lot of Marathon Runners often get this wrong in training: They blast their Lactate Threshold workouts at too fast of a pace and too high of an intensity!

Often times if we have a certain Marathon goal pace (or a decent gauge on our current Marathon fitness level) we can give ourselves a dialed in pace range for Lactate Threshold workouts as detailed on this chart. Realize some days this may be 3-5 seconds per mile (2-3 sec/km) faster or slower depending on the day and weather conditions.

It’s a reason why a lot of our #HigherRunning marathon workouts like 2 x 3-miles or 2 x 5km are done slightly faster than goal marathon pace. The stimulus of running between 10km race pace and half marathon race pace is not only to improve lactate clearance and better utilization…it’s also to “make marathon pace feel more comfortable” because you are getting boosts in relative running economy or efficiency. Essentially “learning to run fast on tired legs” for longer and longer distances.

If this doesn’t match up for you, look at your 5km time compared to your marathon time… if you’re 5km “predicts” a much faster marathon time it’s likely you haven’t closed this gap enough with these kind of longer endurance and stamina work around Lactate Threshold for better “speed endurance.”

How do your paces compare? 👇. Save this for your next marathon training block and share with a friend/training partner! Follow @higherrunning for more free tips and real running coaching advice by experienced coaches with decades of marathon and ultra racing.

805

22

If you're a coach what's your #1 piece of advice to level up? I'm running #CIM again in December. I've been doing VO2 max workouts, marathon pace workouts and long runs each week thus far. I plan on increasing miles with 2 peak weeks at around 60ish miles. My peak long run will be around 22 miles.

Is there one workout that will help me get that BQ, I'm 46 so I'm guessing I will need to run in the the 3:08 -3:09 range.

13

8

This weekend’s use of free will: 9 Taco Bell menu items, 50km, 5000ft of elevation, and 3rd place at the @tb50k

518

69