Category: Uncategorized

20 mile long runs: are they necessary?

EPISODE 62 LISTEN HERE: https://podcasts.apple.com/us/podcast/61-20-mile-long-runs-are-they-necessary/id1446735036

Why you may not need to run 20 miles? The most common questions that we hear when athletes start a marathon training cycle: “How many 20 mile runs will I do before the race?” There is nothing magical about a 20 mile run. Lets dig deeper…..The most important thing to consider when training for anything would be individual differences. Every single person is different. Everyone has different natural ability, training experience and goals. You should train specific to your background! Not for someone else. There is such a thing as diminishing returns. That is the point where the training is no longer productive and is actually counter-productive.

Are long runs important to marathon training? Improved VO2 max Adaptation to utilize fat Increased muscle strength Increased energy stores

What is the 10% rule? A widely accepted rule for mileage is to never increase by more than 10%. You never want to start a program that jumps your mileage drastically. Your risk for injuries like stress fractures jumps up with the volume increases. Your health and safety in a program is your number 1 priority. Slow and steady progressive overload wins. If you are not currently running more than 25-35 miles per week at the start of marathon training, we will have usually increase both mileage AND long runs immediately. The more variables to work on, the more stress we will be putting on your body. The more stress, the more careful we need to be with training!Increasing mileage is all about stress management. Give feedback to your coach and be honest with yourself. There is not a magic mileage number that will get you to XX marathon time.We have coached athletes to 3:30 marathons who peaked at 38 miles per week and athlete who peaked at 65 miles per week. There is no right or wrong way. The right way is the way your body responds best to!

SUMMER RACING 5K

EPISODE 62 LISTEN HERE: https://podcasts.apple.com/us/podcast/62-summer-racing-4th-of-july-race-tips/id1446735036

The 4th of July is coming up! This is a very popular time to run a 5k or 10k race in the USA. However, this is also typically a very hot time of year for a race. This year there may not be any official races, but we are putting on another virtual race for this traditional race day! We will be discussing the details of how to run your best race on the 4th!

How should you approach a race in the middle of the summer?

Do some people struggle more in the heat?

Do you struggle?

What is the difference between running a race & racing a race?

Do you think that the 4th of July races are worth going all in and racing?

Do you see a lot of PRs set over the 4th of july?

What is the mindset athletes should have going into these races?

How should you adjust your goals for the temps?

What is a good pacing plan to have?

Other things to consider like long runs later this weekend & travel plans?

Maintaining Motivation Despite Fall Race Cancellations

EPISODE 63 LISTEN HERE: https://podcasts.apple.com/us/podcast/63-maintaining-motivation-despite-fall-race-cancellations/id1446735036

What to do instead of your fall race: how to stay motivated with no races this fall Many athletes have had their spring and fall marathons or goal races cancelled! It can be a hard year for endurance athletes as events have shifted from fun community events to now solo virtual races. Running 26.2 miles outside your house by yourself just isn’t the same as running the Boston Marathon. We have seen a lot of athletes decide to take this year off from running or give up on training altogether because of the race cancellations. We know it can be a hard time, but we are chatting about ways you can actually make this year and next be your fastest years yet. You can reach your highest potential without racing.

What is really the number one thing that makes a great runner? CONSISTENCY

Do races sometimes handicap people from reaching their full potential?

What should someone’s training look like who wants to get faster for the long term but no fall races?

How should you stay motivated to train with no races on the schedule?

What is the point of training?

How can you discover your intrinsic motivation and use that to reach your potential?

When will races be back to normal & how can you prep for that?

Peak Heat: Why The Heat Will Make You Faster This Fall

LISTEN TO EPISODE 64 HERE: https://podcasts.apple.com/us/podcast/64-peak-heat-why-the-heat-will-make-you-faster-this-fall/id1446735036

Peak Heat: Why it will make you faster this fall You made it to August! This is the hottest time of the year, but the good news is the temps will begin to drop soon! All these hard weeks of sweating it out and working hard in the hot temps will actually work to your advantage on race day when the temps drop. They say summer training brings fall PRs, and they are right! Don’t lose hope yet!

What happens physiologically in your body when you train in the heat?

Does your body have to work harder when it is hot? When the temps drop, your body won’t be working as hard?

How cold does it have to be to start feeling these effects?

What if it is hot on your race day?

Should you still hydrate and fuel the same even on colder days?

Is there any ways to replicate this type of effect in the summer They say humidity is poor man’s altitude training: do you agree?

How hot does it have to be to see these effects?

Does this mean we should run at the hottest times of day to get the best effect?

Will Running a Marathon Make You Faster? SHOULD YOU WAIT TO RUN THE MARATHON

LISTEN TO EPISODE 65 HERE: https://podcasts.apple.com/us/podcast/65-will-running-a-marathon-make-you-faster/id1446735036

Why it could be good to wait to do 26.2 The marathon is all about aerobic strength. Holding a moderate pace over a long distance. We aren’t worn down so much by the speed of our pace, but rather by the distance over which we are holding it. Aerobic strength takes time to build. It’s not something that happens overnight, or even over weeks. But it does happen. Every time we lace up we are adding a brick to our aerobic base. It is something that we can continue to build and improve on over the course of our running careers. There is no real expiration date on aerobic fitness. However, the same cannot be said about speed. It’s a fact of life that as we get older, we slow down. We tend to lose some of that gut-busting power we had when we were younger. For some this happens in their early 30’s and for others, like 5x Olympian and Masters world record holder Bernard Lagat, it may not happen until well into their running careers. But the fact remains the same, at some point it does happen.

So shouldn’t it make sense that we train speed while we still can?

Why do many elite runners wait to run the marathon until their mid-20s or 30s?

When do most people peak in their running speed?

Can you gain speed and aerobic endurance at the same time?

What would be the negative of going right to the marathon?

Is there a greater chance for injury?

What happens when athletes jump into the marathon right away?

When is the right time to make the switch to the marathon?

What are the benefits to having variety in training: switching from 5k training to marathon & vice versa?

When athletes stagnate in the marathon, can it be beneficial to switch into speed for awhile? Confidence boosting?

Is it less time consuming or maybe easier to train for a marathon when you are fast already?

Cutback Weeks: Are You Missing a Critical Part of Training?

LISTEN TO EPISODE 66 HERE: https://podcasts.apple.com/us/podcast/66-cutback-weeks-are-you-missing-a-critical-part-of-training/id1446735036

Down Week: If you haven’t had one in awhile you should take one We are amidst peak training for fall races. We don’t want to be feeling completely exhausted from our training just yet because the taper can still be a few weeks away for many of us. It is really hard for athletes to take an extra day off or do a cut back week during training because they are worried it might negatively impact their training. We are taking a dive into the benefits of taking time off even during the marathon training cycle.

Do you think running every day is good?

How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough?

What is a ‘cut back week’ & why is it important?

Should you run long every weekend?

Do you think most people do cut back weeks? Why not?

What if you feel good?

Do you still have to do a cutback week?

Is it important to rest before you feel like you have to?

How does human physiology work when it comes to recovery?

What is the benefit of a rest day over running easy?

Should you cross training or strength train on your rest days?

When should you take your weekly rest days?

What if you are scared to take a rest day or are on a run streak?

How long will it take to lose your fitness?

PEAK MARATHON TRAINING BENCHMARKS

LISTEN TO EPISODE 67: https://podcasts.apple.com/us/podcast/67-peak-marathon-training-benchmarks/id1446735036

Marathon PEAKING check in: where should we be 2-3 months out We are inching closer to those fall races and entering our peak training for many athletes. We want to do a check in on what you should be thinking about during this time of the season for fall marathoners.

Should you have your fueling plan established?

How should you practice water stops?

Is it important to get a race on the schedule before race day?

Should you be thinking what shoes/outfit to wear?

Chaffing under control?

What if you are just really lacking motivation right now?

How do you determine what your long run should be?

When will you start thinking about race day goals?

Is it normal to not feel like you are getting faster with the heat?

How should you avoid burnout during this time of year?

What do you do if you miss a few days?

PERFECTING YOUR FUELING: RACE DAY

LISTEN TO EPISODE 68: https://podcasts.apple.com/us/podcast/68-nutrition-fueling/id1446735036

Perfect your race day fueling plan As our long runs increase, fueling can become one of the most important factors of our run. We will be chatting about the 24 hours leading up to and 24 hours after your run today. It is important to find a fueling plan and stick with it for race day.

-What should you eat the night before a long run?

– Is it okay to skip a meal the day before a long run even if you snack?

– Should you increase your carb intake the day before?

– Should you avoid any specific foods the day before?

-Will keeping a journal help to see what works for you?

Morning of: What are good options for breakfast? Can you run fasted? What if you have never eaten before a run before? How long after eating should you start your run? How much should you drink before a run? What sort of electrolytes should you use?

During: How many gus/gels should you take? What are other fueling options? Is it okay to just take a small amount? Should you practice water stops? Should you use what they will have on the course on race day? How often to take What if you get sick?

After: How soon after should you eat? What sort of food should you eat? What if you don’t have an appetite?

ERFECTING YOUR FUELING STRATEGY 🍌🥯
•
If you get your fueling plan down, you WILL be faster on race day. 🙌 Check out our tips for each part of the long run/race day fueling plan
•
👇NIGHT/DAYS BEFORE:👇
✅Increase complex carbohydrate intake starting 3-5 days before long runs and race day
✅Your dinner before long runs and race day should include complex carbs and protein
✅Avoid really fatty foods and oftentimes vegetables (lots of fiber!) can cause stomach distress for runners
✅Get hydrated! This goes for every single day. The days before are important, but your hydration everyday should be a priority
•
👇MORNING OF:👇
✅You can get away without breakfast on shorter easy runs, but eating before long runs and endurance races is CRITICAL to reach your potential
✅Carbohydrates and a bit of protein is ideal. Avoid fatty foods during this meal too
✅Build up your tolerance over time! After awhile you will be able to eat more and also not have to wait as long to head out the door after eating
•
👇DURING:👇
✅Simple carbohydrates like running gels, running chews, applesauce packets, etc. every 30 minutes or so (take with water)
✅You need to get in electrolytes from either salt pills or an electrolyte drink such as Nuun or Gatorade
✅Train with what will be on the course, especially for electrolytes since you probably won’t want to carry water and electrolytes during your race
•
👇AFTER:👇
✅Get a mix of carbs and protein (3:1 carb to protein ratio) into your body within 30 minutes. This can be simple like chocolate milk and you can wait to eat a bigger meal later

INJURIES: HOW TO COMEBACK & AVOID

LISTEN TO EPISODE 69 HERE: https://podcasts.apple.com/us/podcast/69-injuries-how-to-avoid-comeback/id1446735036

Injuries happen and they can be tough! One of the biggest questions we get is what to do if you get injured & how to come back from an injury. We are going to be covering both of those topics in this episode as well as sharing first hand experiences with coming back from injuries. Don’t make the mistakes we made in our younger years from pushing the envelope on the comeback. The best comeback is slow and steady.

-Have you ever been injured & what was your hardest injury to comeback from?

-What are some of the things you have learned to avoid injuries over the years?

-What are some of the first signs you are injured or going to get injured?

-What is the worst thing you could do if you feel an injury coming on?

-How long should you take off?/who should you see?

-How should you come back from injury?

-Should you have a timeline?

-Should you always come back with run/walks even if you are fast or above that?

-Does running every other day make it easier to come back?

COMING BACK FROM INJURY 🤕
•
✅AS SOON AS YOU FEEL PAIN, GO SEE A DOCTOR: The fear many athletes have is that when they go see a doctor, they will tell them to stop running. This ISN’T always the case! Some injuries just need to be worked on through massage and other forms of soft tissue manipulation. You can only be sure of what will help you by going into the doctor ❌do not get injury advice online❌
•
✅GET WITH THE RIGHT CARE TEAM: Make sure you are seeking out physical therapists and doctors that specialize in runners and athletes. They will be much better equipped to create a treatment plan and prevention plan for you. They better understand how important running is to you! Ask good questions and be your own advocate
•
✅UNDERSTAND PREVENTION & TREAT THE SOURCE: If you are injured, the goal is to get you out of pain and then ensure that you don’t have to deal with it again. Many injuries are a result of imbalances in your body that need to be straightened out. Make sure you are getting a prevention plan from your doctor whether that is certain stretches or strength exercises you can do on your own going forward
•
✅STAY CONSISTENT WITH YOUR EXERCISES/STRETCHES: Once you get your strength training regimen/stretches from your doctor, make sure to stay consistent with them! It is very easy to fall out of routine but if you really want to prevent the problem from happening again, you need to keep up the consistency
•
✅DON’T FORCE A TIMELINE ON AN INJURY: If you have a race coming up but you are injured, don’t rush the comeback solely for this one race. You would rather show up on the start line being 10% undertrained than injured. If the marathon you were planning on doing has a half or shorter distance available that same day or weekend, opt for that instead
•
✅WHEN CLEARED TO RUN, BE CAUTIOUS IN THE COMEBACK: Running every other day is less stressful on the body than running everyday. Run/walks can be a good way to ensure the pain has gone away, not because your fitness can’t handle a continuous run but because continuous running can dull pain and you won’t be as aware of the pain. Walking between running bouts allows your body to really feel if pain is present

What it Takes to Boston Qualify & Last Chance BQ Tips

LISTEN TO EPISODE 70 HERE: https://podcasts.apple.com/us/podcast/70-what-you-need-to-qualify-for-boston-last-chance-bq-tips/id1446735036

Last chance BQ tips September is almost here! That means that the Boston Marathon registration is almost here. The next few weeks will be the ‘last chance’ for anyone to qualify for Boston. As a result, there are many athletes around the USA and world gearing up for these last chance races. We have seen great success and great disappointment around the years. Here is what you need to know going into this weekend

-Will Boston be around next year to qualify for?

How do you deal with the pressure of putting all your eggs in one basket for race day?

Most people will sneak in with their qualifying time: what sort of times will be accepted to Boston?

When can someone get excited when they cross the finish line and qualifY?

How will they know if they got in or not? How should they define success this weekend?

What about the weather: how will that play a role?

Should the athlete consider dropping out if they fall off pace?

How should you pace yourself if you are going after a BQ time? Any last min advice?

WHAT YOU NEED TO BQ!💙💛
•
It’s that time of year when runners are gearing up for Last Chance BQ races for their last shot at a Boston Qualifying time for Boston 2021. This year is a bit different with so many races canceled, and virtual races do NOT count towards a BQ. There are some certified marathons still taking place though! It’s also important to remember that you can use your 2020 BQ time to register for 2021 since Boston 2020 is virtual
•
The pressure can be HIGH at these Last Chance BQ races 📈
•
✅BE CONFIDENT IN YOUR FITNESS & TRAINING: Training is about EVERYTHING you do leading up to your goal race. Your hydration, nutrition, sleep, consistency, your workouts, long runs, etc. Think back to ALL the things you did to get to this point. You are READY! 👍
•
✅DON’T OVERTHINK IT: Yes, this can feel high pressure but remember this is just another race. There is always another race to hit a BQ and another Boston to run. This is a lifetime journey of running. Hitting a BQ shouldn’t be the end-all, be-all. Let go of the pressure a bit!
•
✅EXECUTE YOUR PACING PLAN: This should be set up according to the course and should be reflective of where your fitness is actually at. Your goal time should not be a reflection of where  you WANT to be fitness-wise but rather where you actually are at. A coach is able to take an unbiased look at your training and tell you where your fitness is realistically at
•
✅ASSESS HOW YOU FEEL THROUGHOUT THE RACE: Going off of feel/effort throughout the race is super important to finishing strong and running your best. If your initial pacing plan feels a little bit too fast right out of the gates, SLOW DOWN. You have to balance your pacing plan with what the day is giving you. You’d much rather slow down in the beginning and finish strong than be so caught up in your pacing plan that you bonk the last six miles 🥴
•
✅DON’T DEFINE SUCCESS SOLELY BASED ON THE TIME YOU RUN: Figure out other ways to define success at the end of this race. Running a negative split is a GREAT goal to have that isn’t dependent on your overall time!