Stay ConnectedRunning, lifting, and momming…not necessarily in that order!
Join Suzy Goodwin, 100 mile ultra marathoner, former Guinness World Record holder, and triplet mom, for quick bites of training advice and interviews with subject matter experts.
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Copyright: © Suzy Goodwin
I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I'm currently in high mileage territory. Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon:
1: Doubles and Triples
I’m doing a lot of multiple runs throughout the day since my effort will likely spam the course of 25-30 hours.
I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing.
I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury
So, I’m doing double and triple runs in a single day
For example, if I have 20 miles to run that could be 10+10 or 7+7+6
Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume
2: Back to back long efforts
Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs.
This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day.
The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.
Note you can combine with doubles or triples if you are training for a marathon or above.
Under that, you can probably choose either/ or & hit the volume and desires training effect.
3: Splitting the difference on bedtime
I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage
My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal
Normal is defined as when I’m not training for a race.
This gives me at least an extra half hour each night, translating to 3.5 hours extra per week.
My body needs that. I bet yours does, too.
I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training.
Need a personalized training program? Email me at runliftmompod@gmail.com to get on my waitlist.
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM
SHOW NOTES: 2:00 review of past episode and personal background 4:00 defining macronutrients and impact on health 6:00 micronutrients and role in overall nutrition 6:30 risk of following paleo 7:30 fiber intake and concerns for digestion 9:00 risk of following primal 10:00 Mark Sisson's work 12:00 importance of gut health
13:00 risks of following vegan 14:00 B12 is more important than protein 15:00 what vegan and paleo have in common 17:00 importance of Collagen Type II 19:00 risks of following vegetarian 21:00 on fruit and the importance of following "came from the ground or had a Mama" 23:15 risks of following carnivore/going keto 23:45 insight on digestive load
25:30 more on gut health and the synergistic effects on body 27:30 probiotic versus prebiotic 31:00 filling in micronutrient gaps with supplements 35:00 rapid fire
PRODUCTS MENTIONED:
Adaptogenic Symbiotic (probiotic)
Get Katie's free guide to prep for functional fitness (eg, CrossFit) competitions HERE
Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).
The viral 2018 Facebook live video requesting friends and family to move for her and those who physically can’t (17:00). Insurance and prosthetics (19:00). Creating a non-profit Foundation to help other sarcoma amputees (22:30).
Running a 5K for the first time with a blade (24:50). Training for Cooper River Bridge Run (27:40). Rapid fire (31:30).
Save the Date for the next Pajamas All Day 5K race- November 2020. Learn about Move for Jenn foundation.
This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything
Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California. Today, she is answering your questions from Instagram. Full episode notes can be found on http://runliftmompod.com/s2e16 Questions Answered in this show: What is the most common mistake people make to cause them to fail at their nutrition plans? Do athletes have different dietary needs than non-athletes? Is intermittent fasting the best way to help your digestive system and lose weight? Which is better for weight loss- low fat or low carb? Check out Jennifer's practice & learn from her in the Facebook community. Support the show by checking out ZYIA Active or shopping with Red H Nutrition
Full episode notes & blog can be found at: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks
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Connect with Kinis online at https://www.kinis.comand on Instagram at@kinisbarefoot
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10%
Full episode notes at https://runliftmompod.com/first-marathon
Original marathon blog can be found here
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This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein
Learn about the ZYIA Activebusiness opportunity by signing up for open house
2:30 background in business and instinctual pull to entrepreneurship 4:00 pushcart to million dollar business 5:00 don’t be afraid to pivot 7:00 trends for most competitive areas of IG (food, fitness, fashion)
7:30 how do you niche down and make yourself a go to authority? Examples: @plantbasedradiance_@theautoimmunemom_
11:30: Instagram is not dead! #rsgcommunity on IG to see people using Sue B’s strategies to deepen impact and making money
13:30: first, do market research. What’s already out there? How can you put your own spin on it? Who is watching/listening to you? 15:30 example of serve then sell connection 16:45 value of IG direct message in a business and networking online
17:30 if the business is stale, start in same place (research) and find a way to be extremely different 18:00 find your thing, huh it hard, show up that way consistently
20:00 consistency is everything. Show up regularly in all 4 neighborhoods of Instagram- feed, IGTV, Live, Stories 22:00 silent viewers on IGTV & stories; invest in captions 24:00 get off the hamster wheel- eliminate distractions & go deeper 24:30 credentials come in many forms but be up front duty your type of experience 26:00 on IG, talk like you are speaking to a 10 year old 28:00 rapid fire including Sue B’s favorite apps
Connect with Sue B., The Instagram Expert, on Instagram(because, of course!)
Sue's free Instagram training: 3 Keys to Getting Highly Engaged Instagram Followers & Buyers
Check out Sue B's website
This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy!
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Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/
Full show notes can be found at http:runliftmompod.com/s2epi11
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein
Learn about the ZYIA Active business opportunity at: http://activeopportunity.com
Check out Christina's website & recipe library: https://thewholecook.com The Whole Cook rapid fire recipes: No Bean 30 Minute Chili: https://thewholecook.com/chili/ Ultimate Marinated Grilled Chicken: https://thewholecook.com/ultimate-marinated-grilled-chicken/ Fruit Salad with Lemon Poppyseed Dressing: https://thewholecook.com/fruit-salad-lemon-poppy-seed-dressing/ Easy Orange Cranberry Sauce: https://thewholecook.com/easy-orange-cranberry-sauce/ Buffalo Ranch Chicken Casserole: https://thewholecook.com/buffalo-ranch-chicken-casserole/ >>> >>
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