Hey there Friend -- I'm Dr. Alyssa Olenick or simply -- 'Lyss'
I have my Ph.D. in Exercise Physiology, and am an expert in Exercise, Metabolism and Female Physiology. I am a weight lifter, ultra/trail running, hybrid athlete and coach. Here you can expect me to blend these two worlds in both TEACHING you the science of what to do, while SHOWING you how to do it.
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I think I'm the most sore on or after my recovery days...
I greatly respect your knowledge and experience... but there's a sub group of us out there who want to do our ultras, with the sub-par training and prep our lives enable us to invest. It's not that you should give up on or delay ultras if you can't meet these training goals... it's that you need to figure out how to meet your goal with the resources you've got. I've done a handful of 50ks and trail marathons with a long run of 12 miles, and peak training weeks between 25-30 miles. At the start line, i often meet a handful of people with similar training. We all usually finish. I use trail races as long runs. I get hours of time on feet every single day with my work, along with strength training. I hike a big mountain once a month. Not ideal training, but great overall fitness. Others run around parks during kids ball games, or get most of their runs on a treadmill. I'll never stand on a podium, or break any records. But I still get to run 2-4 ultras every year, injury free, having a blast, creating experiences and friendships... it adds so much to my life, and I'd miss all of it if i were to say "I'm just too busy to train" etc. Your way is undoubtedly the best way... but it's not the only way to be a part of this awesome sport.
@@Kelly_Ben hey Kelly. I hope you didn’t get the impression at any point I shamed anyone in this sport. I’m here to give people good solid training advice, that is my platform, and what people follow me are here for. I’m a massive cheerleader of the sport and getting more people into trail running. But It is okay if not 100% of what I share applies to you. Or we can recognize that at the end of the day we are adults with autonomy who are free to do what we want. I nor anyone else can stop you from running an ultra on even 0 miles a week. It sounds like you’re are doing a lot of things i am even suggesting to do here. Lots of time on feet, consistent mileage, 30 mile weeks, lifting to compliment it, etc. Luckily ultras at least 50ks are less impacting than road marathons so have more grace to finish with a good bit of walking, hiking or less impact. I’m not sure if you’re projecting your own frustration with this comment or trying to lecture me on my content- I’m sure it’s well intended. But at the end of the day my job here is to share the best info I can, mixed with my coaching experience, to help people get to their goals in a smart and safe way. You’re totally free to take or leave it if you don’t want to follow this advice. I work incredibly hard here to share so much of my own “imperfect” training, treadmill miles, doing what I can when I can, helpful tips, etc. I’m here to help, and I can’t make anyone including you do, use or apply anything I share. I’m Glad you found something that works for you 🤘🏻
I’ll be going into a 50k with not nearly enough running mileage. I may be able to make it up to what’s normally required but most likely not. I’ve done two 50km ultras with minimal training but had an ok running base. That was almost 6 years ago. This year I’ll be going into it stronger than I’ve ever been because I’ve been religious with the strength training. I’ve started making up for the lack of running with indoor rowing and cycling. It’s made a huge difference to my ability to run. I was stuck in a rut with a chronic calf injury where I’d feel like my calves were going to blow up after 800m of running. Tweaked a few things and voila, my calves are pain free! Just got to get that mileage up as much as I can without sacrificing my body to another injury. An ultra is as much of a mind game as a physical game, if not more so. It’s also so important to stay on top of nutrition and hydration.
I'm a fan of overall fitness... it sounds like you've got that in spades!! If always rather hot the start slightly under trained than overtrained. You've got this!
Good info.
Perfect timing because I am beginning to think about ultra training! Thanks for the info!
@@GlamKitten88 glad it was helpful! If you need help with training for your goal we’d love to help: thelyssmethod.com
How do we feel about transitioning a marathon to 50k plan 2 months before 👁👄👁
would depend on if you mean instead of the marathon, or doing it right after the marathon, and if the marathon is 'all out' or a long training run!
Great tips, thanks for the video! Just finished my first 50k trail solo run 3 weeks ago and basically fumbled my way though everything you mentioned above from my own research. Wish I saw this video beforehand as It would have given me more confidence going into it haha
Thats why im here, sorry the video was out past when you needed it in the grand scheme of things, but hopefully for the next one it can help you feel more confident!
What elevation did you have to contend with? Congrats on the 50k!
@@doclyssfitness haha no worries!
@@garydrainville3986 1300m elevation gain
THANK YOU for this video!! Mere mortal here taking the long term approach 🤣 Doing my first half Aug 4th all via TLM! Long term goal is 2 1/2 years a specific 6 day hike I want to run. A self supported 30th birthday adventure. So everything I do now is a build out (1/2 marathon, beginner 50 km, base build, repeat) + keep lifting with perform. This video is super helpful and makes it super realistic. It takes so much time + energy to do all of these fun things.
love the long term goal plannnnning!!!! You know in TLM we love that hahaha. Love this plan! And it really does but is also so worth it!
Ive ran 40 - 60 miles a week for quite a few yeasrs now . mostly zone 2 . My Dr said my veins are Criticaly to big . All of my numbers are great . Any thoughts . 68 and feeling great
Very helpful! Thank you.
glad it was helpful, thank you!
Excellent informative video Doc! We all need to remember, it even goes wrong for the pros sometimes too.
yep!!! Never perfect out there, esp for us mere mortals.
Great advice, it takes lots of time and it is demanding on the body and on your free time. I look at the long run as the "Dress Rehearsal" for the race. It helps me mentally prepare for the hours I am about to spend on my feet and embrace anything that might go wrong. My first ultra was last year I peaked at 22 miles but I was just focused on completing the distance so my body could experience a new peak training mileage before I tapered. I had already ran multiple marathons before deciding to do an ultra and my normal peak mileage was 18 miles, so 22 give me a good confidence boost. I would love to do another ultra but I'm not ready for the training demand yet. Maybe next year! I'll focus on shorter distances for now.
Yep just acknowledging its VERY time demanding and understanding that before going in is key! I took a few years off ultra distance races while finishing my phd/starting my postdoc for this reason. And yep, its very much so more about practice and being on your feet than really any major training for most of it!
This is such realistic, helpful advice. Thank you!
glad it was helpful, thank you!!!
Slow down! Your talking speed is on zone 5. Need to bring the speed of your talking down to zone 2. You speak way to fast and it’s very hard to listen to. Had to stop listening. It’s like reading a paragraph with zero punctuation (no periods, etc). Very hard to read and follow. SLOW WAY DOWN! Take a breath and relax
Thanks for the engagement, which boosts the post; if my talking speed bothers you, you can either change the playback speed on the video to make it play back slower or get your educational content elsewhere, and that's okay, too :)!
Very informative and helpful!!
glad it was helpful, thank you!
Thank you for posting this, lots of great info. I’m 60 years old and currently in week 14/26 training program for a 50km this Oct. what you stated with regard to it being okay to feel not ready - I deferred this 50k from last year because I knew I wasn’t ready. Up to this point I’ve learned so much about recovery, nutrition, strength training, limitations, etc., but most of all I’ve learned to LOVE the process.
learning to love the process is KEY! If you haven't yet, you may love some of my return to ultra videos from last year and my chats about my return post injury where i emphasise this a ton!
Can definitely vouch for how helpful the TLM coach’s are at planning a path for running. I’m finishing up Beginner 5K now and will move into Intermediate 5K in 2 weeks to prep for a trail 5K in October!
thank you so much sarah!!! Were stoked for you!
I’m Mayra, almost 33 yo, in my second year on TLM, training for overall health and strength, having fun and learning a lot in the program and from this channel
Awesome info....just went a little fast for 60 year old eyes! ❤
Beautiful area and fun adventure!! Highly recommend looking into a pole quiver for your pack if they have a compatible one! I have a Salomon one and it’s really helpful for the longer stuff if you don’t always need your poles in hand.
my packs have pole holders! You just see me holding them when recording because i cant use them and record at the same time. TBH i kind of hate the idea of the quiver and would get a salmon pack possibly if they just had it so they poles had some sort of storage system built in like my other packs!
Ohhh gotcha! Understandable! Didn’t realize some other packs have it built in! My Salomon has the cords to attach them but I found that way to be a pain. Glad your pack has an easy system that works!
As a man with gynecomastia, do you think No Bull is visible under clothes?
Thanks for all the info! I am wondering if you can take creatine while taking GLP1 weight loss shots such as Zepbound/Mounjaro? Thank you 😊
Incredible instructions thank you! ❤
You are very welcome!!
Love this content! I’m 49 and recovering from big injury so rebuilding muscle and general fitness.
This is super helpful, basically to tell me (in a kind way) I'm not fit enough to worry about it right now. That's great! I look forward to doing it at some point in the future but for now I'll just enjoy being able to run again (post surgery recovery!) and focus on consistency
Love love love! 🎉🎉🎉
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Beautiful trail, thanks for sharing it with us.❤
I'm still confused! I'm 70 and want to improve my VO2 numbers. Just starting out with an exercise program and want to know if I can just use my heart rate to improve my VO2 max. And if yes what does it have to be at for me to show improvement? I will be biking and walking. Thanks.
This is a video about picking your lifting weights. For more help with cardio, I recommend looking at my videos!
What a stunning view from the summit! I live in Scotland, and the difference in landscapes is incredible. Not to mention the fact that our highest mountain is just over 4,400 ft, so in comparison seems small! I'd love to get out to the US to hike/run some trails, they look absolutely breathtaking.
Scotland looks beautiful for hiking!!
@doclyssfitness oh absolutely! Scottish wilderness on a dark, moody day is such a beautiful experience. Rugged, wild and dramatic ❤️
Just did Alum Cave to Leconte today for the 3rd time- forever a favorite hike!!
Awesome!!
This was a great reminder as I start to feel a little discouraged by the Texas weather and how I feel running!!
Yes! Glad it was helpful! Keep at it. 👏
I love content highlighting your adventures! It would be fun to overlay some Strava/watch data showing your time/elevation/distance/etc throughout the effort.
I may try and do that next video!
Thank you for reminding us how lucky we are to be outside
Of course! I always like to remind myself of this too. 🌟
I am on minipills i.e., don’t have any period at all. What are your thoughts on this? Does it affect my longterm health any way?
If concerned with your long-term health, I always suggest talking to your OB. The loss of cycle is standard with the pill, but cant give medical advice!
Hey! I am Hanna from Sweden, living in Denmark. I am 26 years old and do weight lifting focusing on hypertrophy for upper and strength for lower body :) both in moderation, so no extremes hehe. It would be interesting to start running for overall health :)
Hi, I’m Daymon I’m 54 and just started training for my second 1/2 Marathon. At 48 years old I weighed 75 lbs more than I do now and it was killing the quality and probably quantity of my life. I took control of my diet with a slight calorie deficit and started lifting. I lost the weight and gained noticeable muscle but I still couldn’t run due to knee pain and I assumed my age. A knowledgeable friend convinced me that running would be good for my knees and she was right. But I nearly had an existential crisis about reducing my lifting to accommodate my running, because lifting had been a big part of my transformation. I ended up a hybrid before I knew that was a thing with lots of trial and error. I’m really happy to discover knowledgeable guidance for balancing running (which I now love) and my lifting. Currently in my 50s I’m outperforming anything that I could do in my 20s and 30s. I’ve found a lot of great info here along with inspiration. Love this channel!
Hi, Thank-you for all that you provide. I'm a 48 year old female runner whose main focus is running but enjoying the addition of 2-3 strength and conditioning days per week. Looking forward to hearing more about the physiology aspect of exercise as a perimenopausal athlete:) Thank-you again
This was extremely helpful! Thank you so much.❤
Do you mind sharing the reference, please? I would like to read it! Thanks 🥰
It looks like a referance to an article found on harvard health publishing, from harvard medical school. Dated 19th of february 2016.
@@frey5175 thank you so much!
Great summary of working the heart ♥
KZread
Texas heat. Running just shorter runs less than 10K in the morning around 7:30AM with 84F before it hits 100F by noon time.
So, serious question though - what if I WANT to lift 6 days a week, but shorter sessions. Would that work? I have a home gym, and fitting in 20-30 minutes most days would work better than 2-3 days of longer sessions.
its all about getting it in at the end of the day, i still err on making the lifts longer and on their own days vs running mixed in but gettigin it in matters most!
Love this! We got our home gym setup a few years ago and have slowly added a few things when we find something on FB Marketplace. We got most our stuff from PR Lifting which is basically Rogue but based in the PNW. We love it. My next project is doing a little remodel on the garage though to keep all the spiders out. I have too many eyes watching me right now 🕷️🕸️😅
Got brought back to this and didn’t know how much l needed to hear this again! A great reminder of being fueled!!
Thanks for this information!! I have no idea if I’m under eating or over eating, do you have a video on how to know which end of the spectrum you’re on?
I would checkout my fast and fed guide if you are an endurance athlete of anysort (or in general may be helpful if highly active) to help figure out your fueling vs standard recommendations for training!
Thanks! I'm struggling because it feels like one half of my body is doing it right, and the other half is flexing different muscles
Ha. Had a friend that had a cardio stress test but he was in such good shape they had to run him for over 30 minutes to get any stress test results worth anything.
Loved this. Thank you🎉
Glad you enjoyed it!
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