the saga continues - YouTube - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of the saga continues from Seth James DeMoor. It’s a fun watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The video blends everyday life with a clear message: keep running, push out of your comfort zone, and lean on the running community for motivation.
Seth highlights two big training ideas: threshold (lactate) training and cumulative volume—the long‑term mix of hard days and easy days that builds fitness.
He invites runners to join his Strava group (≈14,000 members) and a Facebook group for extra kudos, race photos, and accountability.
Practical on‑run tips: monitor grade‑adjusted pace, power (watts), cadence (~193 spm) and heart rate (≈155 bpm) to stay in the right effort zone.

Workout Example:

10 km (≈6.2 mi) winter threshold run on a flat, wind‑exposed trail.
Target pace: 5:15–5:22 min per mile (≈9:30 min per km) – a solid threshold effort.
Duration: 33 min total with ~272 ft of elevation gain.
Conditions: 30‑40 °F, head‑winds on the out‑leg, tail‑winds on the return.
After the run, Seth logged a grade‑adjusted pace of 5:16 /mi, 193 spm cadence, 155 bpm HR, and ~267 watts on his watch.

How to Use It:

Warm‑up 5‑10 min easy.
Run 10 km at ~5:20 /mi (adjust to your own threshold pace).
Cool‑down 5‑10 min.
Track effort with your watch or the Pacing app – you can swap the mile‑based paces for km if you prefer.

Closing Note: Give the “suffer together” 10K a try, tweak the paces to fit your current fitness, and join Seth’s Strava or Facebook groups for extra motivation. Then log the session in the Pacing app so you can own your progress and keep moving forward!