Run4PRs

Whether you're training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.

Segment 1: Introduction to Trail RunningFirst off, what exactly is trail running? Unlike road running, which takes place on paved surfaces, trail running occurs on natural terrains like dirt paths, rocky trails, and through beautiful forests and mountains.Not only does trail running offer breathtaking views, but it also provides a more challenging workout as you navigate uneven surfaces, elevation changes, and natural obstacles.Segment 2: Benefits of Trail RunningNow, let's discuss some benefits of trail running. One of the most significant advantages is the lower impact on your joints compared to road running. The soft surfaces can be easier on your feet and legs, helping to reduce the risk of injury.Additionally, being out in nature promotes mental well-being, reduces stress, and enhances your overall connection with your environment. Plus, the varied terrain engages different muscles, helping to improve your strength and balance.Segment 3: Getting Started with Trail RunningHost:So, if you're new to trail running, how do you get started? Here are some key tips:Choose the Right Gear: Invest in a good pair of trail running shoes with appropriate traction and cushioning. Consider wearing moisture-wicking apparel and carrying a hydration pack, especially for longer runs.Start Slow: Begin with shorter, less technical trails to build your confidence. As you become more comfortable, gradually increase your distance and tackle more challenging terrains.Learn Trail Etiquette: Be respectful of the environment and fellow trail users. Stay on marked paths, yield to hikers, and pack out what you bring in.Segment 4: Training for Trail UltramarathonsHost:Now, let's talk about how to prepare for trail ultramarathons. An ultramarathon is any race longer than the traditional marathon distance of 26.2 miles. To effectively train:Build a Solid Base: Start with your regular running routine, ensuring you have a solid base of mileage before adding in the ultra-specific training.Long Runs: Incorporate long runs into your training, ideally on trails similar to your race course. Gradually increase the distance, aiming to have a few runs of 20 miles or more as part of your training plan.Vertical Gain Training: Ultramarathons often involve significant elevation gain. Include hill workouts in your training, whether it's running hills or utilizing incline on a treadmill.Segment 5: Nutrition and Hydration StrategiesHost:Nutrition is critical during both training and on race day. Learn what works for you through trial and error during your training runs.Pre-run fuel: Make sure you consume a meal rich in carbohydrates before long runs.During the run: Use energy gels, chews, or whole foods like bananas or nut butters for sustained energy.Hydration: Pay attention to your hydration needs. Carry water or electrolyte drinks and learn how often you need to refuel during your runs.Segment 6: Mental Preparedness and Race Day TipsHost:Now let's not forget the mental aspect of trail ultramarathons. Ultras require strong mental resilience:Visualization: Picture yourself successfully navigating the course to build confidence.Pacing: Start slow and find a rhythm. It's crucial to conserve energy, especially in the early stages of the race.On race day, arrive early, check your gear, and familiarize yourself with the course if possible. Trust your training, and remember, it's okay to have fun and enjoy the experience!

www.run4prs.com Segment 1: Understanding the Half MarathonFirst, let's talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren't quite ready for the full 26.2 miles of a marathon.Training for this distance comes with numerous benefits – not just for your physical health but also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge!Segment 2: Setting GoalsNext, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you're looking to beat your previous time. Whatever your objective, make sure it's specific and realistic.Think about what motivates you and how you want to feel on race day!Segment 3: Training PlansNow, let's move on to training plans. There are many different plans available, so it's essential to find one that fits your current fitness level.A typical training plan often spans 10 to 16 weeks and includes: Long runs: These are key for building endurance. Speed workouts: Intervals or tempo runs can improve your pace. Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints. Rest days: Don't underestimate these! They help your body recover.For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon's website.Segment 4: Nutrition and HydrationTraining for a half marathon isn't just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance.Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don't forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs.Segment 5: The Importance of Rest and RecoverySpeaking of recovery, it's crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain.Listen to your body. If you're feeling overly fatigued or notice persistent aches, take a break or modify your schedule.Segment 6: Race Day PreparationAs race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you've planned your route to the race location to avoid any last-minute stress.Before you start, take a moment to visualize crossing the finish line and achieving your goal!Segment 7: Common Mistakes to AvoidFinally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don't push through pain or excessive fatigue.Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don't skip rest days! They're just as important as the training itself.

286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS?8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time' for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don't have to bounce back or crush crazy goals. Your goals can change and that is OKAY too. Kids do change your life but it's not a ‘bad thing' Forces you to prioritize what is important Maybe you realize running isn't that important to you Puts it into perspective Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think You won't have as much free time Can help you be more efficient Helps you be mentally tougher How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate? Keep trying until you find a routine that works for you Hating something is a sign that something is not right Don't live in resentment change your life! Change your job Change where you live Change SOMETHING or you will remain stuck USE YOUR RESOURCES Gym with childcare Stroller run Babysitter/nanny for runs TREADMILL IN HOME Invest in your health! “It's okay to ask for help” they mean with things like this! Just because you don't bounce back doesn't mean you won't eventually get to where you want to be Partner communication/help  “Who is watching the baby??”

It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don't want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white' ‘all or nothing' mindset. Getting used to being okay with not being ‘all in' on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals How long was your season? Did you have a big build up When was your last offseason? Ask yourself why you have that goal What is next for you in the next 6-12 months? If you have another big build coming up, take time off If you have to dive right back in, less of an offseason considered Black and White/All or nothing traps

284. WHAT DOES IT TAKE TO RUN A BQ?The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this realistic? It can be- with the speed and background VDOT calculator What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50 Hour of running per day Can be boring Life almost revolves around running Planning is key! Learning to say no You can't often be good at multiple areas of fitness at once If you want to go for a BQ… you almost have to go ‘all in' on running Getting fast in the shorter distance races Practice pushing hard Hitting the prerequisites

283. SHOULD YOU RUN LONG EVERY WEEKEND?Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don't/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there should be a cut back week where we don't do activity over 90 min to allow for that. This is a good argument… but let's do a deeper dive Cut Back Weeks What is the def of a long run 7 day is just easy mentally for people to create but its truly ot ideal Training is a high stress load on the body. Your body needs macro and micro rest It allows you the chance to recover from the hard training You don't actually get faster from the training, you get faster from the recovery periods Other things to do instead of a long run Cut back long run A short workout

A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it's great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more' mileage is always better. More mileage can be better and faster runners usually do run more, but it's important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running.  Your background? Other endurance sports? Are you injury prone? High mileage = high responsibilities How long have you been running? How many miles per week do you usually run? Have you ever increased and gotten hurt? Current life Do you get 7-8 hour of sleep per night What are your goals? What are you training for in the next few months/years? When was your last off season? Your training How often do you do other activities Do you have time to commit to more mileage? Will you have to sacrifice sleep? How do you feel after a week of increase or decrease Do you currently run slow enough on easy days? Can we optimize by adding in quality workouts?

www.run4prs.com Recovery is Key: Easy runs promote active recovery by increasing blood flow to muscles, flushing out waste products, and preparing your body for the next hard effort. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance. Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances. Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury. Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.

www.run4prs.com for a free week of trainingThe Plateau is Normal: Everyone hits a plateau at some point. It's a natural part of the process. Don't get discouraged – it's an opportunity to re-evaluate your training and find new ways to challenge yourself.Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your training to fit your current lifestyle.The Aging Athlete: Our bodies change as we age. It's important to adjust our expectations and training accordingly. Focus on maintaining fitness, preventing injury, and enjoying the process.Rediscovering Your "Why": Sometimes, a shift in motivation can reignite your passion for running. Explore new goals, try different types of running, or find new ways to connect with the running community.The Power of Consistency: Even if you're not getting faster, consistent running offers numerous physical and mental health benefits. Celebrate those victories!Finding Joy in the Journey: Running is a lifelong journey with ups and downs. Focus on the joy of movement, the camaraderie of the running community, and the personal growth that comes with the challenges.

We're run coaches who just took on our first HYROX event! In today's episode, we're giving you a full recap of our experience—breaking down the highs, the struggles, and what we learned from this epic challenge.For those of you new to HYROX, here's a quick refresher. HYROX is the ultimate fitness competition that combines running, functional strength, and endurance. Athletes complete eight one-kilometer runs, each followed by a workout station like sled pushes, rowing, burpee broad jumps, and wall balls. It's a true test of both cardiovascular endurance and muscular stamina.8x 1k run1 strength station in betweenSki erg 1kSled push 50 metersSled pull 50 metersBurpree board jump 80 metersRow 1k200 meter farmer carry100 meter lunges100 wall ballsNow, let's dive into our experience from race day!Let's break it down:What Went Well: Our running background definitely helped. The one-kilometer segments felt like a chance to reset and control our breathing before diving back into the next challenge.Biggest Challenge: The sled push and pull were absolute killers. We knew they'd be tough, but the sheer leg burn was next level. It's a game-changer, and we now have major respect for those who make it look easy.Proud Moments: Crossing that finish line! The last wall ball station was brutal, but the energy in the room and the support from other athletes pushed us through.Key Takeaways as Run CoachesRunning Strategy Matters – A strong run base helps, but knowing how to pace yourself between stations is key. We went out too hot at the start and paid for it later.Strength Work is Non-Negotiable – Runners, take note: leg power, grip strength, and full-body endurance are just as important as speed. We're definitely going to tweak our training plans.HYROX is for Everyone – One of the coolest parts was seeing people of all fitness levels tackle this challenge. Whether you're an elite athlete or just looking for a new goal, HYROX is an incredible test of grit and determination.What's Next for Us?Would we do it again? Absolutely! But next time, we're coming in stronger, more prepared, and ready to take on those sleds with a vengeance. We'll be incorporating more functional strength training and refining our pacing strategy.And for anyone thinking about trying HYROX—do it! It's tough, but the sense of accomplishment is 100% worth it.

Welcome back to run4prs, the podcast where we explore the art and science of running, and help you find the perfect balance in your training. "How many days a week should I actually be running?" Now, if you've spent any time browsing running forums or listening to other podcasts, you've probably heard a lot of different answers to this question. Some say three days is enough, others swear by six or even seven. The truth is, there's no magic number. The ideal running frequency depends on a variety of factors, and that's what we're diving into today. We'll be exploring how your running experience, training goals, injury history, and even lifestyle can influence the optimal number of days to lace up your shoes. We'll also discuss the importance of listening to your body and finding a sustainable routine that works for you. Training History & Current Fitness: Are you a beginner just starting out, or a seasoned marathoner? Your current fitness level plays a big role in determining how much running your body can handle. Running Goals: Are you training for a specific race, or simply running for overall health and fitness? Your goals will influence the intensity and frequency of your runs. Injury History: Have you had any previous running-related injuries? If so, it's important to gradually increase your running volume to avoid re-injury. Lifestyle Factors: Work, family, and other commitments can all impact how much time you have for running. It's important to find a balance that fits your lifestyle. Individual Needs & Preferences: Some runners thrive on daily runs, while others prefer more rest days. Listen to your body and find what feels right for you. The Importance of Rest & Recovery: Rest days are crucial for allowing your body to repair and rebuild. Don't underestimate the power of rest in your training. Free Week of 100% custom training

 277. How often should you be racing? Do you even need to race? As we gear up for the spring racing season it might seem like everyone is out there racing. How often should you race? Do you even need to race? There are a lot of questions you might have about racing, but it is not something we talk about frequently enough in the running world. Some athletes appear to race almost every weekend. How is it possible? Before we answer that question it is important to define your goals and then label each race as priority for performance or not. We can't be in peak shape all year round. Not every race has to be an A race. You don't always have to run a race to be a ‘real runner' or prove your fitness. Some people like racing others don't. Don't let other people define your goals for you. What is the purpose of racing? Test fitness Fun Competition Community/support others Habit How do you define your goals as a runner Performance goals Community goals Longevity goals Does racing help or hurt your long term goals? A. B. C races You have to actually train. You can't always test What if you don't like to race Do you actually not like it or do you just get nervous..? Even if you hit your goal time, do you still not care?

Welcome back to the run4prs the podcast dedicated to helping you conquer the 5K and unleash your inner speed demon! I'm your host, Victoria Phillippi, and let's be honest, in the world of distance running, the marathon often steals the spotlight. But at run4prs we also specialize in shorter distances & we know that the 5K is where the real speed and grit are showcased. It's a distance that demands both raw power and tactical finesse. It's about pushing your limits, embracing the burn, and finding that extra gear when you think you have nothing left. Today, we're diving deep into the strategies and secrets to racing the 5K to your absolute potential. We'll be busting some common myths, exploring training techniques specific to the 5K, and discussing how to develop the mental toughness needed to conquer this challenging distance. Whether you're a seasoned 5K runner looking to shave seconds off your PR or a newbie eager to tackle your first race, this episode is packed with actionable advice to help you cross that finish line with a smile (and maybe a new personal best!). Alright, let's get into those six key talking points for unlocking your 5K speed: Speedwork is Your Secret Weapon: Incorporate interval training, tempo runs, and hill repeats to build speed, power, and lactate threshold. We'll discuss how to structure these workouts for maximum impact. Don't Neglect Your Easy Runs: Even speedsters need recovery. Easy runs help prevent burnout and allow your body to adapt to the demands of speedwork. Embrace the Discomfort: 5K racing is tough! Train your mind to embrace the burn and push through the pain. Mental fortitude is key. Dial in Your Race Strategy: Develop a pacing plan that optimizes your effort throughout the race. Should you go out hard, or conserve energy for a strong finish? Master the Art of the Kick: Practice your finishing speed to outsprint the competition in the final meters. Fuel Your Fire: Pay attention to your nutrition and hydration in the days leading up to the race. Proper fueling is essential for optimal performance. If you're looking for personalized coaching to help you develop a 5K training plan that maximizes your speed and performance, head over to [your website address] to learn more about my coaching programs. Until next time, run fast and run strong!

Strava can be a great source of motivation as it gamification of the sport of running, but can there be some downsides to the app? While it can be fun to scroll through and see what friends are doing for runs, does it promote constant comparison? In Jan 2023 I started to feel like people were ‘watching' my training as I geared up for Boston 3 months postpartum from baby number 3.. Were people actually watching? I don't know, but the fact that I was feeling ‘pressure' to ‘perform' or show up on strava was real. I decided to go ghost on strava for 3 months, and it was an interesting experience.  Self talk while running Thinking that people will be analyzing your splits Wanting the average pace to be XYZ Coming up with excuses for how the run went and what you would write Getting back to the basics.  Running for yourself Taking out all the chatter Intrinsic vs extrinsic motivation Why do you run? Did you enjoy running more when people didn't see your stats? How can you find balance with technology and running Boundaries Having a reset Sitting in the discomfort

We talk a lot about marathon training on this podcast, but we should take a step back and chat about how to know if you are READY to train for your first marathon. It's always about balancing risk vs reward. Training for a marathon is HARD on the body and if you don't have a strong base going into the training you are increasing your risk of injury or burn out. We developed a prerequisite to marathon training plan a few years ago. This is a program you would do BEFORE starting your marathon training plan to ensure you are in a good place to marathon train. https://run4prs.co/2019/07/08/training-for-your-first-marathon-part-1/

Knowing what kind of runner you are is key when it comes to planning races. You may have seen a lot of hype on social media or the media in general about the world major marathons like NY and Boston. Even when I tell people I coach runners, I often through out names like “we help people train for the NYC marathon”. Why? Because most people have heard of these races. But just because they are well known doesn't mean they are the end all be all of running. In fact, there are dozens of marathons that take place every weekend around the globe. Each state has several marathons. Some states like California probably have close to 100 or more marathons every year. So what makes these world majors so special? They have been selected by Abbott world majors association because they meet special criteria. The biggest criteria is the size of the race. Local large marathons around here have a few thousand people where as a world major marathon would have tens of thousands of people. What is the benefit of doing such a large race? Well it depends on your goals and also how you like to race. Some athletes thrive with crowd support and lots of people to run with. Other people don't get any benefit from crowd support and don't enjoy running on busy courses. You have to factor these things into consideration when you register/think about doing a world major. Another factor is travel and money. Traveling for a race internationally or even flying to a race can be stressful and take more time/energy/planning. The cost also plays a huge factor. I was 23 years old when I ran Boston for the first time, and I remember we almost drained our savings account to make the trip out there the first time. If you have a lot of disposable income or you really make it a priority to save up, the majors can be great, but we also want to point out that attempting the run the majors is something that takes substantial amounts of money.  What are the 7 world major marathons & what makes them ‘major' The world major marathons are Boston, Chicago, NYC, Berlin, Tokyo, London, Sydney. What makes them major is the size and just an organization what decided these races meet specific criteria. They are all incredibly difficult to get into and are constantly raising the bar for qualifying times.  Jason - Talking point Abbotworld majors > https://www.worldmarathonmajors.com/ Create Profile Match results Manage results and future goals in runner portal Access digital global run club dashboard Marathon Tours Destination Marathons > https://sportstoursinternational.com/ Guaranteed entry: London, Berlin, Sydney No Entry: Tokyo, NYC, Boston, Chicago How does a major marathon compare to a local big race? Traveling to a major marathon is going to be very expensive. The cost of hotels/air BnB spikes during those weekends in major cities. You can do things for cheap but generally the people who do the majors also have major money.  Majors will have a ton more participants. This can be fun to have more people to run with, but think of it as 10x the size of a normal big marathon. It can sometimes be a cluster when trying to get to water stops and also just getting to the starting line. I find that majors can cause more nerves because there are more logistics for getting these and more downtime to get nervous waiting around Time zone changes and jetlag can also be a factor for athletes who go abroad. I have had athletes get sick  What is the hype with the 7 or 6 star finishers? It is a medal you get for running all 6-7 marathons It is hard to get into the races It is expensive to run If you enjoy traveling and have extra cash What are other options for marathons? Local marathons Faster courses: revel Small marathons: could win Marathon Tours Destination Marathons > https://sportstoursinternational.com/ Guaranteed entry: London, Berlin, Sydney No Entry: Tokyo, NYC, Boston, Chicago

Treadmill running As we head into the winter months, it can be hard to train outside in the sub zero temps but it can also be dangerous with the icy footing. Many people opt for the treadmill for a number of reasons. It can be a topic of mixed emotions for many runners. I know I personally felt shamed by runners in the past for utilizing the treadmill despite exclusively training on a treadmill for a few marathons in my earlier years as a runner with great success.  Why is the treadmill so controversial? Why do some people crush it on the treadmill? Why does the treadmill feel so hard to some people? Should you utilize the incline feature?

271. Did you peak with running already or is it a plateau? Have you ever heard the quote “what would you attempt to do if you knew you would not fail?” that is a good one for todays podcast episode. A lot of people would love to look into a crystal ball and see what their full potential is if they gave running their all. Many people allow fear of failure to hold them back from giving 100% commitment/effort into The truth is that most people quit before they reach their full potential OR they stop putting in the same effort. It's important to recognize that there is more to life than running so of course many people have other goals they want to pursue, but it's important what language we use when we talk about our potential in the sport. I often hear people say they think they already reached their full potential within the sport after a few years. Did you really reach your full potential in the sport or are you stuck at a plateau? How do you know if it's a peak or a plateau How long have you been training Have you changed your training within the past 2-3 years Have you focused on various events in running Have you been coached Peaking: How can you continue to motivate yourself to be in endurance events if you already reached your peak? What if you didn't reach your true potential but you don't want to continue to train at that high of a level? Plateau How can you breakthrough How long would it take to breakthrough What does it really take to achieve some of those big goals like OTQ or BQ Do you actually have the desire to put in that much work? Sacrifices in place  Athletes give us their races vs us recommending races

Before getting into the running, I was actually a SMOKER who couldn't even run down the block. I used to hold onto the belief that marathons and races in general were for people who were not like me. I genuinely didn't know that it was physically possible for me to build up to be able to run long distances let alone a FULL MARATHON. Now I have 27 marathons under my belt and have helped thousands of people go from beginner runners to marathon finishers. In this episode we are going to talk about what it takes to build up to a marathon and how to do it safely so that you can continue to run for a lifetime and not just be a ‘one and done'.  Marathoning maybe USED to be just for elite, but with the recent running BOOM we are starting to see that normal every day people with no experience can achieve amazing things and build up to a marathon. If your goal was to run a marathon in the next 6-9 months and you had NEVER done a run before, where should you start? Start with walking  Run/Walk intervals every other day Start with 10-20 min and build up Cut back weeks every 2-3 weeks Find a half marathon half way through the training Join a a group or find someone/something to be apart of community is everything Don't worry about workouts- go at a zone 2 pace How do you know if you are running the correct pace? Zone 2 is going to be the safest place to be- grab a HR monitor and 60-70% of your max HR Another way to do this is think of a pace that you are not needing to take breaks from- should feel super easy. Breathing is light Your long run pace should be the same as your easy run pace How to build the long run You have to have increase long runs to be able to finish a marathon Old rules state to not have a long run be more than 30% of your weekly mileage, but these rules may not apply if you are newer to the sport and just can't run high mileage yet. - to balance out the fact that it is risky to have such a long run relative to weekly mileage (ie a 12 mile long run when you only run 20 miles a week) we will want to keep these long runs extremely slow. Confidence is key Everyone is nervous about the marathon distance I've done 27 marathons and still freak out about long runs It's good to find something to distract yourself and remain calm in the early miles FUELING! This is no joke. You can get ‘away' with faster on shorter runs but when you make the jump to doing 60-90 min runs, it's going to hit different. Fueling is EVERYTHING Eat a carb rich breakfast Take 60 grams of carbs PER HOUR minimum.  Aim for 1000mg of sodium PER HOUR Train the way you plan to race Don't ruin your race by putting too much time goal pressure It's fun to push yourself but it's not fun to overshoot your capabilities and end of hitting the wall.

Winter is upon us! We are located in Minneapolis, MN where it can be sub zero temps and often hits -40 f windchills every winter at least once. When you running outside in January it's usually a sea of ice and snow so much so that our ‘running trails' now become ski trails with natural snow. We like to think of ourselves as experts in training outside during the winter months since it can snow here 6 months out of the year. We decided to do a podcast with our top tips for training in the snow. Gradually getting used to it: some people go out ‘no matter what' Ice/snow Treadmill is a good tool Fall gradually expose yourself  How do you dress for different temps Windchill vs air tempo Footing/snow

As we approach a new year, there are tons of athletes setting new years goals and resolutions for 2025. But in order to really achieve goals in the future, it is important to reflect back on what we have done in the past. Is there anything we want to change going forward? How can we become a better version of ourselves in the future? Many people set intentions to become better in the future but they fail to recognize the things that have held them back in the past. We often repeat the same patterns over and over again without realizing the issue at hand. Stuck in a rut of the same old training over and over Comfort zone Over training? No workouts? Same goals every year Law of diminishing returns Juggling kids practices & working out Too many goals in too many directions BQ PR Orange Theory Ironman Lack of accountability for when things get challenging Anyone can stay on track for a few weeks or months- what happens when you get sick or are not feeling great? Process drive goals vs outcome based goals You have to commit to the process

How do you fuel a marathon Need to fuel every 20-30 min  60 grams of carbs per hour 1000 mg of sodium per hour This is not something that should be new, This should be practiced How to handle upset stomach due to gels during the marathon Fueling during training How much speed work should you do in the offseason: I won't actually run a 5k until the spring Type of training during the offseason from the marathon training Lots of ways to approach this Consistency is most important: not just runs but workouts/specifics Not overdoing it Depends on your long terms goals

How to get into the right mindset before a race Practice race mindset during workouts Do races in the build up Visualization How do you incorporate heavy lifting Start light- make sure you have proper form Do it on hard days or day after hard running workouts Consistency is key You don't build during peak marathon training Offseason How do you know whether or not you need a trainer/coach No one really needs to have a coach just like no one needs to have a financial advisor or needs to have a house cleaner It is a benefit to you because it can save you time/stress It is a perk you can give yourself This is your hobby, why would you not invest in it? Better results, less chance of injury, part of a community

If VDOT says I should run 8:00 pace for a marathon pace but I plan to run 9:00 pace, when do I practice/switch to running 9:00 pace in training? If my goal is to run a faster marathon (I am a new-ish runner_ would you recommend doing shorter races during the spring OR focus on building mileage/base and long runs. I am currently running 25 miles per week and ran my first marathon in 2019 but not since Do you believe sub 3 is achievable for most runners?

ASK THE COACHES. Here are the questions covered in the episode: Racing specific  HRV has been great but tanked during the taper How to run CIM Top 3 things to consider when buying marathon training shoes Training specific  How important is strength during the winter months?  If I can hold threshold for 1-1.5 hours, how long can i sustain zone 3 work (lower HR)

262. STRENGTH TRAINING BENEFITS) Runners love to go hard. We love to keep moving and push ourselves. When we get into different exercises practices that are not as ‘fast paced', it can feel strange. I have heard runners describe strength training as ‘boring' or not feeling like they are ‘doing anything'. I have also heard runners say that they are ‘too sore' from strength training to do their workouts. Even in my own experience, I have had my ego hurt when I visit the gym for strength training only to realized I am weaker than 90% of the other people strength training. It is tough when you are considered ‘advanced' in one sport IE running and then novice/beginner at another. These feelings and experiences with lifting can hold people back from doing what needs to be done in the weight room. So often runners neglect strength training and it ends up coming back to bite them later in life through an injury or low bone density or inability to stay active. How should a runner start strength training If you don't have a lot of consistent experience: BODY WEIGHT Always do less than what you should  Do NOT go to failure You need to REST between sets You should be doing a strength workout NOT a cardio workout HR shouldn't be that high Lifting with a purpose Follow a plan! Don't overdo certain muscle groups Progressive overload How many sets and reps Total body vs lifting every muscles group 2x a week 20-40 min of total body Repeating the major lifts like deadlift and squat can give you amazing results

Breaking down the barriers to tri Jason and I recently finished Ironman California. We were asked to do a podcast episode of our experience and answer some of the FAQs we have been getting. I think many runners and endurance athletes have a bucket list goal of doing a tri or an ironman, and we wanted to shed some light on what it might look like to take the dive. I did my first ever tri less than 3 months before the ironman and learned how to swim as an adult. If I can do it, I am confident others can too! At what point in the last year did you decide you wanted to train for an ironman? Do you think you will do another one? Why did you not share the training on social media? What is the time limit for each event and the whole thing? Did you listen to music? How did you learn how to swim as an adult? How did you fuel for the event? What is the hardest part? Biking: did you do most inside or outside? What is a tri bike vs a road bike How do you prevent butt from hurting? How many hours per week did you train? How was sleeping after? How sore were you?

261. ASK THE COACHES 1. Muscle cramps at 38k. How much sodium an hour should I be taking? Only drank water and 1000mg of sodium in gels 2. Best snacks during carboloading & traveling 3. My HR zones and different in training peaks vs Garmin: which is accurate? https://help.trainingpeaks.com/hc/en-us/articles/360017420092-Zones-Calculator-Overview 4. What are your personal favorite gel brands to use? https://www.cranksports.com/comparisons/gu-energy-gel/ 5. How to ideally pace a 5k. I struggle to nail negative splits!

You may have heard the phrase the ‘reverse taper' lately. It can be all the rage on social media to use the term, but what does it really mean? I personally don't love to use this term because after a goal race you don't literally reverse the taper. If you did literally reverse the taper, you would probably end up injured and burnt out. The idea behind the reverse taper is that you would gradually get back into training slowly. It is important to take time off after a goal race. Sometimes athletes will experience a ‘come down' or ‘post race blues' after a goal race because the endorphins all start to wear off and the building towards that big goal has stopped. It can feel like a strange time, but this is a great time to start planning for your future and not get lost in the post race blues Have you ever had ‘post race blues' Using the reflection time as a place where you can find ways to improve for next season Come up with a plan for the next 6-18 months blueprint Sign up for or research your next race What if you don't feel like running after the first 1-2 weeks off? This is a normal feeling  Sometimes you need to take more time off but sometimes you do just need to ACT before you get the ‘feeling back' Seasonal changes can make you feel weird during an already weird time Don't focus too much on how you ‘feel' during this time of year Consistency is the key to success Don't do too much too soon A reverse taper is not a literal thing You want to take time off then rebuild mileage back to 50-70% of peak marathon mileage Workouts should be 1 month after race and very short like 6x 1 min ‘effort based' pick ups Don't focus too much on comparing Don't look at your marathon training cycle through rose colored glasses You can't peak forever

Intentional training is key to success. We all know this in regards to marathon training or half marathon training. We will try to find the perfect plan leading up to our goal race. We stick with it, we train with a purpose! We practiced our fueling. We hit the mileage. We run the workouts… But marathon training blocks are usually only 12-20 weeks long. What are we doing the other 40-32 weeks out of the calender year? Those weeks add up and they matter! A lot of athletes as we head into the offseason or winter months will throw in the towel on following a plan and instead just do what feels good or run when they want to. As a runner, you may find improvements doing this approach in the early years of your running journey, but if you are inching towards wanting to reach your potential in the sport, the law of diminishing returns will come in. You will be to be more intentional about how you train during the MAJORITY of the year not just the 16 week marathon block How many miles should you be running year round? MORE MILES = improved running efficiency and body adapts to the load We all know this intuitively, we think people who have been running for a long time have an ‘advantage' Is it appropriate to run workouts year round? The types of workouts matter Let's say peak training for a marathon you run 6x 1 mi workout.. During offseason this may be 3-4x 1 mile What are some of the key workouts you want to keep year round? Threshold Top End speed/strides Medium Longer runs 90-120 min Setting & defining goals If you don't know what your goals are with running, you can't actually structure training You have to know the direction you want to go in

With fall marathons occurring soon, we are right around the corner to offseason training. If you follow runners on social media you will notice a few trends… Either there are the athletes who take time off after their goals races and then there are those athletes who appear to continue to train and put in some serious mileage even after 2 back to back marathons this fall. Why do some people appear to never take an offseason? Can you get away with that? Is it helpful or harmful in the long run? Today we are going to give you the guidelines to perfect your offseason and avoid any burn out or injuries in the future. We always take a little bit more of a conservative approach for this reason. Whenever we talk about any topic in running it's important to remember out background is to help you stay in the sport of running for decades and reach your potential along the way. What is the typical protocol for the offseason after a 5k, half & full marathon Depends on how long the cycle was How does athlete feel? When was last time off? How long do you need to take completely off? 1-2 weeks is typical Can get away with less  Forces you to take the time before you ‘need it' It is uncomfortable Helps you get used to not doing the same thing constantly/avoid black and white thinking What is a reverse taper? What is sounds like Spread out over more time than a taper No workouts for a few weeks How much mileage should you run during the offseason 50-80% of peak mileage How long should your long runs be? Not very long Less than 50% of your peak mileage long runs What if you have a spring marathon or another goal coming up with a deadline? Doesn't matter Plan better What happens if you feel good and want to keep training at a high level without an offseason? Why do some people appear to never take an offseason but yet still crush it? When should I reintroduce workouts again? What is it normal to feel like? Should you strength train?

Pacing properly in a race is key to actually racing to your potential and being able to run a time that is reflective of your fitness. The biggest mistake more athletes make is going out ‘too fast' in a race. There can also be the mentality of holding back too much or starting too slow, but they are rare. We want to aim for our races to be even split or even a slight negative split. In recent years, we see more elites and pros positive splitting races and some even setting records doing so, but historically the way that MOST world records were set was from negative splits. This means starting a little slower than you finish. In a marathon it might look like a 3:59 marathon splitting 2:00 the first half then 1:59 the second half. It doesn't have to be drastic.  The biggest barrier to pacing is not necessarily knowing where your fitness is at going into the race, but it is more the execution of the pacing plan. We need to remember that you are NOT a robot. Pacers and pace bands are a great idea in theory but today we are doing to do a deeper dive as to why it may not be the best approach Does your watch help or hurt? Should you use a pace band Are pacers a good or bad thing What if you are following the pacing plan and you feel good or you feel bad How can you learn to listen to your body more?

256. HELPING WITH RACE NERVES Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about our performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don't want to be so nervous for a race that it makes us miserable! Today we are going to be chatting about ways to find zen and peace in the days and weeks leading up to race day!I like to find what my triggers are and things that really make the race day anxiety worse. Imposter Syndrome: You don't have to run a certain time PRESSURE on ourselves Running FOR YOURSELF & NOT OTHERS You aren't alone in feeling nervous What are some things that make race day anxiety worse for you? What are the ultimate fears associated with anxiety. Sometimes it's the same 1-3 ‘what ifs' that we continue to circle back to in our mind. If we are able to isolate what exactly we are worried  may happen, we can then ask ourselves ‘realistically, if this did happen, would you be okay?” 1.More confidence 2. Experience racing when things go wrong Taking the scary monster out of the dark and exposing it Don't put pressure on yourself by talking up big goals or oversharing. Some people love pressure: others do not! Journaling Talking with someone Meditation Trusting your process: you did the work. This is what you do every day Putting your running in perspective: it is a hobby Remembering other people are nervous too!

A lot of our content on the podcast and social media is about running marathons. Naturally many people want to improve their running which is sometimes measured in running your ‘fastest times'. This podcast episode is going to be talking about all the ways you can run your fastest marathon time. We won't limit this episode to just ‘training tips' but we will also add ways you can select a fast course, fast shoes & fueling optimization to get the best performance you possibly can. Why would someone opt for the fast shoes and a fast course? If you have a specific time goal you want to run to qualify for Boston or something, this is going to help you shave the most time off. Remember: revel races are BQ races. Not everyone ‘agrees' with that, but Boston is the one who makes the rules, not us! How to train to run your fastest marathon Base mileage You have to WANT IT- you have to be ready to RACE IT- it's going to be uncomfortable A, B, C races Specific training Long runs & threshold workouts Fast half Find the fastest possible course & refuse to race in insanely hot temps Summer, spring & early fall marathons all have the potential to be hot. It's just simple math that you will NOT run as fast in 70 degrees as you would in 50 degrees. You want to consider having a few races to select from and not be tied down to one specific race because if it's 80, time goal is likely out the window. Why waste your training? Go for courses that are FAST. Downhill or pancake flat. Hilly races will be more challenging and will lead to slower times Fueling Carb Loading increases your performance  Fueling DURING Super shoes Carbon plated shoes can lead to an increased performance

As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It's not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If you do too short of a taper, you run the risk of feeling heavy legs on race day. If you do too long or extreme of a taper, you might feel out of the swing of things when the gun goes off on race day. We will be tapering by reducing the volume but keeping in some intensity so that your legs still have the bounce in them. During the taper, you may feel worse because your body is in recovery mode. This might cause athletes to freak out mentally, but don't worry! This is all apart of the process. How long should the taper be for a marathon or half marathon? Marathon 2 weeks vs 3-4 weeks Half Marathon 2 weeks Should you taper for all races or just A races? What are your goals? B races are most of your races Tapering & recovery is a bit of a waste of time What % of weekly mileage should you be running during the taper First week 70-80% of peak miles Second week 70-80% of previous week Third Week 70-80% of that prior week but it's race week so it might be more What should you eat? What should your sleep look like? Is it okay to go faster on your easy days? What if you feel like crap? Phantom pains What if you feel really good and want to test your fitness?

We focus a lot on setting time based goals. Round numbers always sound and look cool, but what else is there when it comes to setting goals? Did you know there are other ways to measure progress? Non-time based goals can be great for all athletes because they allow us to measure progress against

We always hear about time goals. I want to break 4 hours in the marathon. I think I can run X pace for this race… but what about non-time based goals? Are there other ways to set goals for your races? Is there a benefit to setting non-time based goals?  Time goals are great for figuring out about what pace you want to run for the race, but what if you have a rocky day. You don't want to feel like a failure if you don't hit an arbitrary time goal. YOU PUT IN SO MUCH WORK & already are a big winner! The training is the hardest part of things. You committed to something and worked hard to get there. Race day is a hard day but it is a cherry on top of the training cycle. Setting Time Based Goals Setting A, B, C, D goals Different levels of how aggressive we want to be Someone who is coming back first race postpartum  Reflecting on workouts during the cycle and prior racing experience Was it a SMART goal? Not just choosing the round # because it looks cool. Setting Non-Time Based Goals Negative split How you want to feel the second half of the race Executing your mental game - What does this look like? What have you struggled with in the past? Place goal or AG goal Finishing is an accomplishment Looking at race history: Happiest race? Slowest race? Funnest race? Most carefree? Most dogs counted? Other challenges throughout the race Don't Walk Pass more people the 2nd half

Most athletes are on a quest to improve. People like to see progress and no one wants to see that their hard work is actually moving them in the opposite direction of where they want to go. However, when there is not enough recovery in your training program, your body is not able to recover from the stressload of training. If you cannot recover from the stress of training, you will not be able to make adaptations that will make you a better athlete. Instead of improving, you will end up frustrated and sometimes injured as the stress continues to pile up. OR there is also the athlete who isn't pushing hard enough. They may be stuck in their comfort zone doing the same workouts or training for the same. There are warning signs that this process has begun and that you may want to consider backing off. Today we will chat about the signs that you may be flatlining and how to stop it from happening MORE ISN'T ALWAYS BETTER TRAP What do you think is more common: athletes who are doing too much or athletes who are not doing enough “I felt good”---> your body is so used to not feeling good that you have forgotten what feeling good actually feels like Stress variables actually make you feel really good→ fight or flight mode for too long is not great Cut back weeks Mileage Workouts & easy runs What is a sign that someone has too much stress in their training? How will your workouts go How will your resting HR be impacted How will your races go Will female athletes lose period How long does it take to start to see these things What are signs someone is not working hard enough Not doing workouts 20% hard running Easy running can only get you so far You need new stimuli Need more directions & specificity  Cannot do the same training/workouts over and over and expect different results. What are signs YOU ARE IN A SWEET SPOT Making steady improvements in workouts Adapting to the load… maybe 1 year ago 40 miles a week was out of reach but now you do it regularly Adaptations happen over time so you need to look back 2-3+ months. This becomes harder when we are constantly in a marathon training cycle or recovering from our latest event. Are we racing and recovering or are we able to train consistently?

Many athletes want to know when they should start training for their goal races. You may have trained for a race in the past and felt that you either were not prepared enough OR you felt the training cycle was a little long and you felt a bit burnt out. Today we are going to chat about different ways you can break up training so that you will have more longevity in the sport over the long term AND peak for your races at the right time.  I have heard a lot of people on IG say the phrase ‘I peaked too soon' for a race. This is likely referring to the feeling that about 1-2 months BEFORE the goal race they were feeling amazing then slowly you started to not feel so great and potentially got slower and were not mentally in it. This ‘peaking too soon' is something we would like to avoid as athletes and we are going to discuss how Example mileage if you peak at 50 miles/week for marathon training OFFEASONS You may have gotten away with not doing one in the past but if you are in the sport for a long period of time it will catch up with you All sports have offseasons Avoid black or white thinking Making sure that you take rest/recovery time OFF after a goal race Full week NO running if not longer Solid 4+ weeks without ANY workouts  Solid 4 weeks with no more than 60% of peak mileage (30mpw if 50) have a proper offseason after a big race Offseason mileage can build back gradually but want to keep it still under 70-80% of peak (40mpw is 50 is peak) BASE BUILDING Making sure you have a solid aerobic base in place before you begin a new training cycle I like to see 6-12 weeks of running at that 70-80% of peak mileage Adding in fartlek workouts Increasing long run but not having much longer than 20-30% of weekly mileage (cap at 12 for the 40 mpw runner) When you start ‘marathon training” Base building phase lasting 4-10 where you are either increasing Mileage Workouts Long runs Peak training for marathon or half should be limited to 8-14 weeks at right around peak mileage Cut back weeks TAPERING 2-4 weeks First week 25% reduction (38 miles) Second week 25% less than 1st week (29 miles) Third week would be basically nothing

The marathon is a very popular distance. Last week we chatted all about the importance of building a proper marathon training plan. This week we want to dive into the details of what type of workouts really matter when it comes to success in the marathon. We often see runners doing speed workouts during marathon training. This is not often the most effective way to become faster at the marathon. The marathon is 99% aerobic in nature, so it is very important to work on building that aerobic system. We are going to chat about the 5 workouts that are the best for marathon training. Here is a brief overview of what they are: the long run, easy runs, steady state runs, threshold runs, & medium long runs.  WEEKLY MILEAGE: We want to look at the history of an athlete Mileage is key and becomes very important in the marathon training basket You can BS a 5k “I am not a high mileage runner” EASY RUNNING should comprise 80% of your training plan 80% of weekly miles should be 2-3 min slower than 5k pace 45 miles per week→ 36 miles easy 40 miles per week→32 miles easy LONG RUNS should typically be done at an easy pace unless there is a workout portion in the long run in which only part of this weekly long runs will be fast. If you run 45 miles per week and your long run is 15 miles, we cannot run the full 15 miles at marathon pace because this would be 33% of your weekly mileage as a hard effort. Within a 15 mile run you may do 5 miles at marathon pace and this would be 50% of your weekly workout mileage. A long run is a stress day already- when you add pace work it makes it even more stressful! MEDIUM LONG RUNS There is a lot of talk about long runs when you are marathon training, but what about the medium long run or the med week long run? This is a run that is shorter than your longest run but a little longer than your weekday run. Let's say you are running 45 miles per week with a 15 mile long run. You have 30 miles to split between the remaining 5 days of running. Sure, you could run 6 miles every day, but where we find people have more success is doing 1 medium long run mid-week. This might look something like rest, 5, 10, 4, 7, 4, 15. The 10 mile run in the middle of the week is a medium long run. This run helps to build endurance and your aerobic base.  Tempos & Steady State Runs This is where the fun comes in. The 20% hard efforts. Some of these workouts might be mixed within a medium long run or long run.  20% of weekly mileage can be workouts Best workouts are tempos 45 miles per week → 9 miles can be workout  2 workouts per week could be: 2 x 2 mile tempo + 5 x 1 mile 40 miles per week—> 8 miles can be workout 2 workouts per week could be: 2 x 2 mile tempo + 4 x 1 mile Threshold workout vs tempo workout Marathon pace vs steady state

Fall Races are just around the corner and many athletes are gearing up for events that are over 90 min in duration. Did you know that fueling becomes more important as your race gets longer? Many ultramarathoners attribute ‘fueling' as their biggest barrier to finishing. When it comes to the marathon distance, fueling allows you to reach your potential on race day running faster paces for a longer distance as shown by research. We often hear about bro science of the benefits of fasting or we have heard people talk about fasted cardio… If your goals are to run to your potential going faster & further, fueling is a critical part. You will not run as fast in a fasted state over a long distance. Now we are approaching the season of long runs getting longer, it is important to start to train for how we will approach the race. You don't want to wait until race day or a few weeks before your race to practice fueling. You need to start NOW.  Races are great because they provide water cups you can grab on the course without the need for you to carry water (unless you want to) or plan out how you will stay hydrated. It seems like this would make things easier for you on race day but how do we expect to be able to ace the water stops in a race running at race pace if we have not practiced this skill in training. Today we are going to be talking about practicing our water stops/fueling.  Research the course offerings 1- What will the race be serving? 2- How frequent are the water stops? 3- Am I allowed to run with water during the race? 4- Are they self served or manned by people handing them out? Practice fueling on the run 1- Training the gut to take in fuel while running 2- Training the gut to run with water 3- Start NOW so body has time to adapt 4- Do you stop for a long run? 5- Can you run and drink? Pinching the cup Neurotic you don't always need to run through the water stops Putting it together 1- Mile by mile fueling plan 2- Gu every 30-45 min 3- water sips at every stop 4- walking or running through the stops?

A lot of our content is catered around the marathon distance. We know that the marathon is super popular and many people when they first start training for marathons will start to follow more specific training as the distance is super daunting THUS we have a lot of content to reach those people. However, did you know that most elite marathoners actually focused on the 5k distance first? That is right! Focusing on the shorter distance races can actually make you a better marathoner. Today we are going to shift focuses on shorter distance races for a bit because it IS an important topic. Training for shorter distances races might be all the rage this time of year if you are not gearing up for a fall marathon. Many athletes set their sites on local 5k races during the summer months. Is training for a 5k significantly different than training for a marathon? There are a lot more similarities than differences, but today we are going to go over exactly what these differences are and how YOU can capitalize on your potential in the shorter distance races while still having a great base to ramp up for marathon training. Training Differences More speed endurance training/intervals  More racing in general If you haven't reached your potential in the 5k or raced the distance often, one might be in good 5k shape after or during a marathon training cycle. Aerobic development is transferable.  Give up on the old mentality and go into something new So many fun distances Stomach felt weird running that fast I was not used to the pain “That is it?” Race Day Approach What does the warm up look like? Mental readiness Set Realistic Expectations & Have a Proper Pacing Plan 1- Do you think pacing is important? 2- Can you race without pacing correctly?? 3- What happens if you go out too hard? 4- How can you ensure the best chance for a negative split and to hit your goal?

It is HOT outside! It is that time of year again where the heat, humidity & dew point  is really starting to drag us down. We wanted to do a podcast chatting about this weather and what it all means for us. We should all be adjusting our paces in this heat anytime we run in over 60 degrees. There are temp conversion calculators out there created specifically for this. Have you ever heard the phrase, it's not the heat, it's the humidity? We will chat specifically about the humidity and dew point factors. What is the common theme you hear this year from athletes? It depends on the intensity of the summer Checking the weather and being aware but analysis paralysis  Knowledge is power  Humidity is the measurement of moisture in the air. 60 degrees with 30% humidity vs 99% humidity is completely  I know there are a lot of calculators out there to adjust paces: is it more variable than that? What are signs you struggle more in the heat than others? Should you keep a log of temps and workouts? How do you survive a full summer of training? Midwest is ideal for fall marathon training Not ideal for spring marathon  Starting workouts at 5am or taking them inside? Adjust training to have the hottest weather days be easy days? How much is too much adjusting? How does the humidity make things harder than the heat? Is the humidity typically better later in the day so those early morning workouts are even harder? Dew point is the temp at which the air is 100% humidity: so if it's only 78 degrees but the dew point is 72, that means that at 72 degrees it is 100% humidity which is insanely humid Humidity above 70 degrees is going to start to feel very hard and pace adjustments need to be made Does this mean you are losing fitness?246 Will this actually make you more fit in the fall? What if you keep bombing workouts? Should you skip to more of an effort based approach? Should you ignore HR and paces? What are some last min tips for staying cool?

www.run4prs.com Training for a marathon is a big deal! We want to make sure your training cycle is framed up with the best shot of success at performance. At the time of this release we are about 17 weeks away from the Chicago marathon. Lots of questions pop up over the course of training. How long should my longest long run be? What if I have to miss a week because I'm sick? Should I increase my long run every weekend? Should I race a half marathon 3 weeks out from my marathon?  We will be going over the entire cycle of the marathon including the key long runs and workouts. We also want to chat about the timing of your races How many weeks should I train? Working backwards from your goal marathon date give yourself at least 16-20 weeks to build up from your longest run of 12 miles up to 3 hours Every other week or 2 weeks build, 1 week cut back 3 weeks build, 1 week cut back Should you do 20+ milers or opt for back to back long runs? 2-2.5 hours is the sweet spot for long runs 3+ hour long runs take longer to recover from What pace? Add in workouts when you are at the level Most long runs should be done at an easy pace When should you schedule races? Closest half marathon RACE 6-8 weeks out Could use a half marathon as a workout at GMP 5k-10k either in the build up or as a tune up 4-6 weeks out Doing these races as a cut back week Be aware that racing to frequently during a marathon cycle makes it challenging to hit peak mileage week after week Limit racing so you can maximize training Still want to have practice pushing yourself Should you make up any long runs that you miss? & building long runs every week Usually not but if it was a major long run, you may opt to have your sick week be your cut back week and move things around This is why cutback weeks built in in-advance are helpful Building every week is not wise Should you train using goal paces or at current fitness? Current fitness not where you want to be Best workouts to do Threshold– less volume 5 x 1 mile 8 x 1k 6 x .75 mi 4 x 2k 3 x 2 mi 4 x 1.5 mi Steady State or MP work- more volume 3 x 2 mi 4 x 2 mi 8 x 1 mi 5 x 1.5 mi

We did a podcast about postpartum and pregnant running back in spring of 2021, and we decided to do another episode about this topic to answer questions we have gotten from our listeners. In this podcast Coach Mary will be joining me in chatting about her 2 pregnancy and postpartum running experiences. I am a mom of 3 kids 6 and under myself. Together we have had our share of struggles and triumphs during this stage of life. We hope sharing our experiences can help you navigate this season without feeling so alone. We will be talking about lots of pregnancy and postpartum related things in this episode, so if that isn't your jam, probably best to skip this weeks episode :) We also are not medical professionals and just sharing our our experiences. Please consult with your doctor before starting any exercise program or advice on your specific situation. Pregnancy Experiences: Pre pregnancy & TTC Lots of messages about how long it takes to get pregnant Does running impact fertility? Have you ever lost your period from running First Trimester Symptoms  How does training change Fear? Second Trimester Symptoms  How does training change Unsolicited advice? Third Trimester `Symptoms  How does training change Birth Experiences: “Does training help with birth” C section vs vaginal Spontaneous vs induction Epidural vs no epidural Birth = so many unknowns Recovery timeline Rest/Healing 2 weeks Walks 4-12 weeks Core engagement exercises expecting and empowered  Pelvic floor PT Walk/Runs 6-12 weeks What is postpartum like? Everyone's situation is different Sleep Help/support Recovery Desire to train Is postpartum running harder than pregnant running? Expectations vs reality  It took you a long time to build the fitness before pregnancy, so it will take awhile to get back to old levels Pregnancy takes 9 months to make the baby… give yourself time to get back to feeling like yourself Breastfeeding How do you ‘maintain your supply' Best breastfeeding sports bras pumping/feeding before and after runs Mastitis Training How long does it feel to get back to norma How long does it take until you sleep again? How do you find the time to train?

Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs. What is the prerequisite long run to begin training for a full marathon? 90 min is a good benchmark Long runs in marathon training are usually 2-3 hours 2-3x a month What type of weekly mileage do you need to support long runs We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume If you workout 6 hours in a week, no more than 2-3 should be a long run There are exceptions to this rule & we need to find what works best for the individual Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury. Balance risk vs reward 10% rule: We don't want to increase long run too much too soon 10% of time of mileage Do not increase every week Having a cut back week Consider having every other week be a build long run We don't need to run long every single weekend More to marathon training than 1 single long run SLOW THE F DOWN You need to go slow enough to be in zone 2 Run/walks work well FUELING Fueling will allow you to run better Carbs are fuel for long distances

We spend a lot of time focusing on the training for race day but sometimes athletes find the art of racing to be complicated. We rarely practice racing for the obvious reasons because we can only have so many A races a year without burning out or compromising our training. However, if we never practice digging deep into the well, the already daunting task becomes even more daunting. It is similar to a lot of things in life. Like public speaking, we can prepare and rehearse everything perfect, but we rarely get the exact opportunity to speak in front of the large group. For this reason, many people fear public speaking. Although, those who do practice regularly seem to have less of a fear. I know public speaking and road racing are not entirely the same, but they do share some similar principles. Today we are going to talk about the things you can do to become a better racer. Pacing Practice How you do anything is how you do everything Practice negative splits in workouts & you will find it comes naturally on race day Practice a Positive Mindset Confidence boosting when you have experience. People who ran in high school or were athletes in high school. Some people are naturally more aggressive physically and they naturally want to push themselves more. Others more cautious How do you talk to yourself during training runs? What do you tend to focus on? Practice saying 5 positive things after every run Have Realistic Expectations & A Plan Look at how your training went & develop a data driven plan Practice doing uncomfortable things/pushing yourself Many people say once they become a mom, they have ‘new strength'. I don't think this is physical. It may be mental. Perhaps you realize you can handle more than you thought Practice mental discomfort every day in non-running related ways

Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth. Weaknesses 1- impatient- you want results right away, you speed up at the end of runs Forced into a waiting pattern with winter, illness, pregnancy, etc. Some people say they can't slow down on their easy days:  Make yourself wait Meditation/mindfulness Deep breathing Yoga Read Do a puzzle Accept what you cannot change & practice empathy 2- Too negative/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking Mindfulness Recognize your triggers Come up with neutral statements instead Try a gratitude journal 3- inconsistent- lacking organization or discipline Routine Run streak Accountability buddy Building a habit/habit stacking 4-insecurity- doesn't believe in themselves, races workouts, pushing it on easy days Practice self care: nutrition, sleep, boundaries Maybe you always wanted a coach or to buy a certain pair of shoes: do it! Step away from toxic people, spend time with people who make you feel good Write down a list of things you are good at 5- Lack of experience- pacing, grows with time, technical Get experience Sign up for races Hire a coach Try new workouts 6-over analyzing- focusing too much on the details What do you over analyze? Weekly mileage (run 49.5 miles one week) Paces (don't hit your paces) Run streaks (break it) Certain workouts (eliminate something you think is super important- IE yassos 800) How many 20 milers (run 18-19 milers) Focus on trusting the big picture 

www.run4prs.com Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performance is going to require development of the anaerobic system. We want to chat today about the different systems used and the type of workouts you should focus on for each type of distance you are training for. What is the anaerobic system? How long can you run at an anaerobic pace? What is the aerobic system? How long can you run at an aerobic pace? The marathon & half marathon are 99% aerobic in nature: TEMPO, progression, LT, MP, steady state What kind of workouts will help build the aerobic systems? What kind of workouts should you avoid during marathon training? If you did only speed work during a marathon training cycle, could you still run fast in the marathon- why/why not? Training specifically for the distance matters The 5k is 90% aerobic. I said earlier it is important to develop the anaerobic 10% because that is a 1-2 min of the race. How would you train 5k runners? What type of speed workouts? How often do you do a speed workout vs threshold? How long of a long run? The 1 mile is like 60% aerobic. A lot more of this race is anaerobic. How do we develop runners for this? What type of workouts do you run? Would running long make you slower? Why do college xc coaches not allow their runners to do a marathon? What are running workouts? Track workouts What is an easy run? Why do we do easy runs most of the time? We need to go slower to build the aerobic base You need to go slow enough to recover from workout days “I can't slow down. My legs won't let me” Your workouts aren't hard enough You aren't running enough “9 mile marathon plan” Mileage is key to success: You can get away with less mileage if you have a strong aerobic base like a masters runner or a triathlete What are the best time of running workouts to do? Training for a 5k 10% anaerobic Speed work comes into play Training for a 10k Training for a half 99% aerobic  Training for a full Video on youtube that goes over all of this Medium long runs Steady State Runs Threshold workouts Long runs in the mid-zone not hyper focused on the 20 Training for an ultra What are the most common mistakes we see athletes make Running in the gray zone Not doing the correct workouts Only doing workouts they are comfortable with Not progressing stress Doing too much too soonMara

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239 3 hour long run rule Marathon pace work- when is it good Can I run a marathon 6 weeks after running a marathon? Marathon manics Ultra marathons Racing vs running 50 states  What should be the fartlek pace? Fartlek = speed play How to get constant speed for a longer run How are we measuring this? Do we need to go fast on long runs? Is HR too high 170-180 for MP? Easy Pace only improved by 30-60 sec after a year of zone 2… is this normal? What is the best shoe for a first time marathon?