Run4PRs

Run4PRs
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Run4PRs Podcast

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

  1. 6 DAYS AGO

    256. Nervous For Races? Listen To This!

    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!

    42 min

  2. SEPT 6

    255. How to run your FASTEST POSSIBLE marathon time: Hot Takes

    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

    1h 1m

  3. AUG 23

    254. Do you NEED to taper? Is it worth it?

    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?

    45 min

  4. AUG 19

    253. Should you always set time goals? What about non-time based goals?

    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

    33 min

  5. AUG 9

    252. Is over training or under training holding you back?

    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?

    44 min

  6. AUG 2

    251. Feeling Burnt Out From Marathon Training: Listen To This!

    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

    52 min

  7. JUL 26

    250. The Marathon Workouts You Are Missing!

    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

    45 min

  8. JUL 19

    249. Don't leave your potential at the door! Fueling to breakthrough

    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?

    32 min
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About

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

Information

  • Creator
    Run4PRs
  • Years Active
    2018 - 2024
  • Episodes
    255
  • Rating
    Clean
  • Copyright
    © Run4PRs
  • Show Website
    Run4PRs

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