Run4PRs

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121. Marathon Pacing: How to Feel Mile By Mile Sep 23, 2021

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Www.Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃‍♀️ Podcast Episode #121 🎙 . ✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other runners. You should be running 15-20 seconds per mile slower than goal marathon pace here . ✅ Miles 4-8: Zone out and relax during these miles. Hydrate early and often. Take your first gel at some point during these miles. Runners will likely still be passing you through here. That’s okay! Don’t let it shake your confidence. You are running smarter than them. You still have 20 miles to go! You should still be about 5-10 seconds per mile slower than goal marathon pace here . ✅ Miles 9-13: At about the halfway point, you want to do an internal observation. What’s going on around you and how are you feeling? You should come through the halfway point feeling really good and strong still. Assess weather you can continue running that pace for the next 13.1 miles. If the answer is no, then slow down a bit. You should be running 0-10 seconds per mile slower than goal marathon pace . ✅ Miles 14-20: Now is the chance to speed up ever so slightly. If you feel great at the half, you can maintain the effort or try going 5 seconds per mile faster and see how it feels. You don’t want it to feel unsustainable. You want to feel strong miles 14-20. It will start to feel hard, but you are tough and ready for it! . ✅ Miles 21-26.2: This is the hardest part of the race. There is no way to sugarcoat it. This is HARD. Don’t even look at your watch at this point. You need to just GO. Now is not the time to question what pace you are going or how you are feeling. This is the end of the race. You have less than one hour left. You need to give it more effort than checking your watch and overthinking. All of your mental strength needs to be focused inward on making yourself so tough to finish strong! Aim for goal race pace or 5-10 seconds faster per mile if you’re feeling amazing! . 👉 Do you need a specific pacing plan for your upcoming marathon? We do free consultations! Head over to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs .

120. Pacing Plans & Race Day Goals Sep 17, 2021

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PACING FOR YOUR FALL RACE 🏃 www.Run4prs.com Podcast Episode #120 🎙 . Not sure how to develop your pacing plan for your next race? Here’s what questions you should ask yourself to guide you:👇 WORKOUT ANALYSIS ✅What paces did you hit during your workouts? ✅What pace feels good to sustain for longer distances? ✅How did your tempo runs go? Did the effort feel like 7-8/10 or 9-10/10 effort? . HISTORY ANALYSIS ✅How long have you been running? ✅How many races of this distance have you done? ✅How did your last race this long go? ✅What are areas of pacing you need work with? ✅Are you confident with an aggressive goal? ✅Do you like to race conservatively? . CONSISTENCY ANALYSIS ✅Did you do all of the training? ✅Were you consistent? ✅Have you been consistent for years? ✅Did you recently come back from time off? . 👉As coaches, these are the things we look at when developing pacing plans for our athletes. It can be hard to take an unbiased look at your own training. Need a coach to look at your training to develop goals and pacing plans for you? We do ⭐FREE CONSULTS!⭐ Head over to the link in our bio. www.run4prs.com . 👉Follow us for more training tips @run4prs .

119. Tapering For Races: Marathon & Half Marathon Sep 12, 2021

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FREE 7 DAY RUN COACHING TRIAL: www.run4prs.com. HOW TO TAPER: The Do’s and the Don’ts 👍👎 Podcast Episode #119 🔊 . Are you someone who loves or dreads the taper?! It can either be a much-needed break from the training you’ve been doing OR you might feel a little stir crazy during it. Let’s chat about what you can do and expect from tapering and also what you should AVOID doing during the taper:👇 . ✅ FOLLOW YOUR PLAN: It might seem obvious, but make sure you aren’t skipping runs, speeding up on your runs, OR adding additional mileage during the taper! You can’t gain much fitness in those final weeks of training but you CAN do things that compromise your taper . ✅ TUNE INTO RACE PACE: Again, you will NOT gain additional fitness in the week leading up to the marathon! You should have a workout or two during your taper that tests out race pace. These are more for a “tune-up” rather than “fitness gains”. BUT… . ✅ DON’T LEAVE YOUR RACE IN A WORKOUT: Do not go FASTER than your prescribed paces during taper week. Don’t “test” your legs. SAVE them for race day! . ✅ EXPECT TO FEEL LIKE CRAP: Many people feel like crap during their taper. This is because your body is in repair mode from the many weeks of hard training. Your body is finally getting ample recovery time, and you might feel like sleeping more or eating more food during this time . ✅ FOCUS ON NUTRITION: You should be focusing on filling up your glycogen stores during race week. You may gain weight, but STAY OFF THE SCALE! Just focus on eating whole foods with more carbohydrates. It will help you MUCH more than trying to maintain a “race weight” . 👉 Do you need help with your taper? Not sure what your last few weeks of training should look like? Let’s chat! Start a free seven-day trial today by heading to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

118. SLOW DOWN running to avoid burn out & injury Sep 07, 2021

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We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.

1- WHY IS SLOWING DOWN SO HARD? I FEEL LIKE I AM ALWAYS IN THE GRAY ZONE

Running easy feels different. Your form changes. It feels very slow to slow down 2-3 min per mile slower than 5k pace. Many people do not find it comfortable because they are not working as hard. It doesn’t feel they are doing as much. Our mind doesn’t have to focus on running so much so it can wonder.

1- make sure you actually have hard running days too

2- make sure you are running enough mileage

3- don’t listen to music

4- run with slower people

5- don’t have caffeine before your run

6-opt for no watch and run in trails

2-HOW OFTEN SHOULD I DO SPEED WORKOUTS FOR HALF MARATHON TRAINING?

There are many different types of workouts runners can do. Speed workouts are usually intervals that work on 5k pace or faster. During half marathon training, we want to build your aerobic system as much as possible because the half is 99% aerobic. We would do workouts like threshold runs often. Within a month, we may do 5 tempo workouts and 2 speed workouts. There are benefits to doing some speed workouts but it should not be the only time or the primary focus during half or full marathon training.

3- FOR FIRST MARATHON HOW MANY RUNS & STRENGTH SESSIONS WOULD YOU RECOMMEND?

We would want to start at the level you are currently at for running and slowly build. 4-5 days of running per week is a common starting point for marathoners. We would do 1-2 ‘hard running days’ per week. We recommend strength training 2x a week on your harder running days.

4- DO PEOPLE END UP RACING IN THE GRAY ZONE? IS THAT BAD?

The gray zone is roughly 1-2 min per mile slower than 5k pace. It is the pace we want to avoid during your easy run days. Easy run pace is 2-3 min per mile slower than 5k pace. When we run too fast on easy days, it prohibits us from running to our potential in workouts/during race day. Marathon pace is usually the upper end of your gray zone. Many people set less aggressive goals for their marathon times than VDOT marathon pace, so their ‘goal marathon pace’ may actually be in the gray zone. This is okay. It is good. We only want to really avoid this gray zone on easy days.

117. Marathon Pace Long Runs: Yes or No? Aug 29, 2021

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THE BEST LONG RUN WORKOUTS & WHEN TO ADD THEM INTO YOUR PLAN For a free 7 day coaching trial you can fill out the form at www.run4prs.com We often talk about the benefits of keeping your easy days easy! The aerobic system development is key for success in distance running. This means we should aim to keep most of our long runs at an easy pace especially if it is the first time going the distance. However, as athletes progress into the sport and get into racing half and full marathons several times in their running career, it can be important to add in new variables such as long run workouts. These long run workouts will help athletes reach into deeper levels with their fitness and get an extra edge on race day. We are going to discuss when you should consider adding in these type of workouts and our favorite ones for both the half and full marathon Easy Long Runs Progression Runs Marathon Pace Portions At what level do you think it is important to really add these types of workouts in? What should be the focus before you add in these workouts? Are there other ways an athlete can accelerate their speed to get to the next level. Is it important to really capitalize on the 5k and shorter distances before moving up to the marathon? Is it all about experience level? Once you begin to add these types of workouts in, how often should you do them? Is it a gradual increase from very simple workout long runs to more advanced like a progressive overload? What happens if you do too intense of a long run workout before you are ready? Why not just run your long runs at marathon pace? Leaving your race in a workout? What are the most beneficial long run workouts to add in for marathon & half marathon? Marathon Pace Miles in the middle- How to do? Fast finish long run- How to do? Long run on hills- How to do it? Alternating miles at MP and one easy- How to do? Steady state miles- how to do? Moderate paces long run- how to do?

116. Elevation & Hills: Finding a Faster Race Aug 22, 2021

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ELEVATION CHARTS 🏔 Podcast episode #116🎙 . Have you ever been fooled by an elevation chart for a race? Maybe you looked at a race elevation chart and thought it didn’t look hilly at all and then it ended up being very hilly when you ran it. Or vice versa? 🙋‍♂️ . Elevation charts can be deceiving! . Always make sure you look on the y axis of these charts to determine the scale first before deciding how hilly it really is! . OTHER TIPS:👇 ✅ Many courses will also give you the “total elevation gain”, which is the total amount of elevation you will climb on the course. To get an idea for what the elevation gain will be like for your race, try running the hilliest route near you. If you have a GPS watch that measures elevation change, use it, or chart the route using a route mapper (like MapMyRun.com) to see how your run’s elevation compares to that of your race ✅ FindMyMarathon.com is helpful for comparing elevation profiles of different races . We will be chatting more later this week about how to train on hills and how hills benefit you 💪

115. Are You Overtraining? Aug 15, 2021

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ARE YOU OVERTRAINED? Podcast Episode #115 🔈 . What kind of athlete are you? Do you have a tendency to overtrain or undertrain? Running is just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! It is better to be conservative. We always think we could do more, but “more” might be what puts you over the edge 👎 . HOW DOES A RUNNER GET OVERTRAINED?👇 - Running workouts too hard - Running too fast on easy days - Running too much mileage . SIGNS YOU MIGHT BE OVERTRAINED:👇 - Higher than normal resting heart rate - No longer seeing improvements - Dreading runs and workouts - Not recovering between runs - Insomnia - You keep getting sick . TIPS TO OPTIMIZE THE “UNDERTRAINED” MENTALITY 💪: - UNDERSTAND THE ‘TIME ON YOUR FEET’ CONCEPT: A runner who has an easy pace of 11:00 pace and a runner who has an easy pace of 7:00 pace are going to spend a VERY different amount of time on their feet for a 10 mile run (110 minutes versus 70 minutes) Focusing more on the time on your feet versus mileage can help a lot of runners avoid overtraining! A 20 mile long run may just be too much time on your feet and could end up hindering your progress -LISTEN TO YOUR BODY: Feeling niggles pop up? Dreading your runs? Take a few days off! This is your body telling you that you’re doing too much. The more you listen to your body, the easier it becomes -FINISH WORKOUTS FEELING LIKE YOU COULD DO MORE: You should not finish workouts feeling like you gave 100% effort and like you could not finish another rep or another tempo mile. Save 100% efforts for race day! Workouts should be difficult but manageable -PRIORITIZE REST & RECOVERY: You may need to run less mileage in order to fit in proper rest and recovery. It’s so worth it to cut a few miles off your run to get in some foam rolling or get more sleep - BE CONFIDENT IN YOUR TRAINING: No amount of training will help you if you don’t have confidence. You are fit, and most important you are healthy! If you are showing up to the start line healthy, then you are better off than anyone who is overtrained , Take your training to the next level with us! www.run4prs.com

114. Heat Adjustments & Goal Setting Aug 08, 2021

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www.run4prs.com We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- How to make adjustments in the heat? Is it better to run on the treadmill? It is hot out there! A great pace adjustment calculator we recommend is https://runnersconnect.net/training/tools/temperature-calculator/ but knowing your body and running based on effort is key. We go into detail on this! 2-How are you able to tell what kind of shape you are in before a race? Before answering this question we want to talk a little bit about time based goals & remember a lot of those round numbers that sound very good on paper are a little arbitrary. It is better to set a pacing plan that is a little bit less aggressive than to overshoot on race day and end up blowing up at the end of a race. A negative split race will always give you more time on race day than positive splits. Racing history Workouts Mileage 3- I am afraid to slow down on my easy runs- any tips? Easy running can be a hard concept to grasp for a lot of runners. Slowing down can be HARD! It is key to your success. 1- make sure you actually have hard running days too 2- make sure you are running enough mileage 3- don’t listen to music 4- run with slower people 5- don’t have caffeine before your run 6-opt for no watch and run in trails 4- Feeling pressure to run a marathon to be considered a ‘real runner’ The allure of the marathon is strong. Many people think that the marathon is the end all be all event. Why is this? Only a small percentage of runners finish a marathon yet it is a conversation focus for runners and non-runners alike. Why is it the marathon & not the ultra marathon? Do events that you are excited about If the marathon genuinely feels exciting to you- do it! 5- I keep getting injured or having things flare up despite following the 80/20 rule- what am I doing wrong? Injuries are super common for runners. Just because you are running 80% of your weekly mileage at an easy pace doesn’t make you exempt from injuries. Some of the common causes of injuries we see tend to stem from similar overtraining things 1- doing too much too soon 2- workouts that are too hard & not progressive 3- not enough rest day between workouts 4- jumps in mileage or long runs 5- not slow enough easy running 6- no strength training 7- poor sleep 8- poor nutrition

113. How many miles do you need to run X time in a marathon? Aug 02, 2021

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www.run4prs.com for a free 7 day trial. 100% custom training & 1-1 coaching Ask the Coaches Podcast! We are answering your questions about training today. Before we kick things off with the discussions to following questions, we will chat about national and worldwide running stats. What percentage of the USA runs road races? What is the most popular race distance? & what are the average race times for 5k-marathon? Remembering to keep into perspective that you can do hard things! What weekly mileage do I need to run X time in a marathon? When should I eat and drink during a run? What runs? Why do I get a headache hours after a long run day? What is the difference between tempo, threshold, & steady states?

112. Gels, electrolytes & water: fueling during long runs Jul 26, 2021

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Www.Run4prs.com for a free 7 day trial. FUELING ON THE RUN 🍌 Podcast Episode #112 🔊 . Gels, electrolytes, water… How do you manage all of it on the run? It can be super overwhelming❗️ . 👉For races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your glycogen stores which will begin to deplete after that 90 minute mark . RULES OF THUMB:👍 ✅ Trial and error: It’s frustrating, but you really do need to do a trial and error process to figure out your ideal fueling strategy for yourself. Your body is unique which means what your friend uses for fuel might not work for you. Pick up a few different types of gels or blocks from your local running shop and see what sits well. Try some “real” food like applesauce if those aren’t working for you . ✅ Hydrate/fuel early and often: Start fueling and drinking 20-30 minutes into a long run/race. 4-8 ounces of fluids/sips every 10-25 minutes. Take in 30-80 grams of carbs an hour, so fuel with gels/blocks/applesauce/etc. every 30 minute or so starting at 45 min into the race. You don’t want to wait until mile 20 when your body is shutting down to digest gels (not as much blood flow to your digestive system as you continue running because your blood is going to muscles) . ✅ Nothing new on race day: You can usually find out online what your race course will be offering for electrolyte fluids and fuel so practice with that so you aren’t taking in a new liquid you haven’t tried on race day. If you don’t plan to use what is on the course, you need to figure out how you’re going to carry all of the fuel/fluids you plan to use . ✅ Practice water/fuel stops like it’s race day: Alternate between fluid with electrolytes (like Gatorade) every other time you drink like you would on race day. Limit your stoppage time during training runs because you likely won’t want to come to a dead stop for five minutes to eat and drink during your race. You need to get your digestive system used to consuming fuel and liquids while continuing to walk or run!

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