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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
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237. Adding in hills
Many runners dislike hills for a number of reasons. They are hard & they can slow you down! Many people avoid hills because they don’t like how hilly routes slow down their average pace. It is important to work on things we are not good at in order to improve as athletes. When we neglect our weaknesses, we do not improve as much as we could have! Hills not only will help you on hiller races, but they also improve your running in other ways. They increase your power, help with form & allow you to build stronger legs. When you work on hills, you can become a more well-rounded runner AND run faster on flat ground as well. Today we will be talking about different type of hill workouts and how to add them into training
We get used to doing the hills. At first it feels really hard. If you are used to it, it’s not a big deal.
Training for hilly races vs flat races
If you are training for a hilly race, hill work is a must
Even downhill races need downhill work
Simulation of the race
Boston marathon is very hilly and doing a lot of miles on rolling hills helps
Regular training adding in hill work even when training for a flat race
Hill repeats helping with vo2max & power
Tempos
Steady state on rolling hills- effort based. Some people are better at downhills vs uphills. You're not going to be able to get a pace band that tells you exactly what pace you should be at each second.
Mile repeats on rolling hills
Long run steady on hills
Easy runs on hills
Speed work
VO2max type workouts on hills
Combo/mixed workout
Hill sprints then tempo work after -
236. Become a Better Racer: Hit Your Goals On Race Day!
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Have you ever seen an athlete have an amazing race and wonder how they were able to pull it off? Do you ever wish you could get the extra edge that other athletes seem to have on race day? Today we are going to be talking about the main factors that go into having a great race. There are a variety of areas you can improve on when it comes to mastering your race day performance. When you try to get 1% better in each area, it adds up to be a lot!
Training For The Event/Distance with specific workouts
Anaerobic
Aerobic
Workouts 20% of the time
Paces specific to your VDOT fitness
Being selective with your races
You can’t expect to race every month and improve forever
You need time to train for the races
Picking courses that are FAST
Picking races during optimal time of year
Course spectators? People to run with?
Limiting how often you race
Building the mental muscle
Doing uncomfortable things
Sarah Sellers 2018 Boston Marathon: she ran after working nursing shirts. When you train in a tired state, it can help with the rough patches during a race
You don’t need to train in perfect conditions or always feel like running
Building confidence in workouts by practicing negative splits
Don’t let yourself get handicapped by yourself: “I always blow up”, “I am not good at marathons”. You have to practice how you speak to yourself and not go down a negative spital
The little things like tapering, fueling and carb loading
Carbon plated shoes can make you faster
Beats can make you faster
Fueling properly will allow you to race to your potential in events over 90 min
Hydration is key
Make sure you have all the loose ends taken care of! -
235. Train at 80% and race at 100%
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Lots of runners love the feeling of crushing a big workout and having something they can confidently hang their hat on as a statement of their race day abilities in training. However, when athletes constantly overreach and dig too far into the well for workout days, are they testing their fitness or is it training? Are there potential drawbacks to leaving it all out there during every single workouts?
What is the potential problem with going too fast on workout days
Tempo runs turn into vo2max when defeats the purpose
Almost better to go slower
Might be disappointed when you don’t have another gear on race day
Your PR might be in a workout
Not as efficient with energy
Going to 100% takes longer to recover from and it’s harder on body
Hard to trust the process -
234. How to make time for training
Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine is a key to success. If we don’t make the time for running, we typically run out of time at the end of the day.
Running in the morning
How early do you need to wake up
Fueling before a run
Running slower in the morning
Eating after= you will be hungry during work
Running over lunch
Good if you work from home
Stroller/SAHM life
Coworkers might think you are weird
Eating lunch at desk after
Running in the afternoon
Hard if you come home first
Pack clothes and run immediately after from work or drive to destination
Hard if people want you to do Happy Hours
Hard if you are a parent of young kids
Might work if you can run during your kids sports practices in the evening if they are older
Utilizing treadmill/gym/stroller running
Good option for the weekend
Days you can be more flexible and/or something co -
233. Does Slowing Down On Easy Days Actually Work?
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Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts you at risk of burn out and injury. It also prevents you from reaching your potential in the sport. Many people refuse to slow down and never are able to increase their mileage or long run duration because the speed they are running at is too fast to make additional stress adaptations like improving endurance and ability to run on fatigued legs.
Many people slow down on easy days compared to race day but they do not slow down ENOUGH to fully recover. Athletes often have a skewed perception on what ‘easy’ running means. Yes, running 1 min per mile slower than 5k pace is easier than racing a 5k, but is it slow enough to improve?
Social media. A lot of the big influencers are BQ athletes. They are showing their easy paces that are in the 8-9 min pace range. For them it could be easy but we want to make sure we don’t compare ourselves to others.
I have friends who refuse to run slower than XYZ pace might be a challenge if you have a partner who is constantly pushing the pace. We might need to make changes to who we run with if it’s holding us back from reaching our goals.
Easy running allows you to improve your aerobic base
Working the correct zones
Pacing: who is really in control
When you are mid-race you want to listen to your body and not what the watch says
The more practice you have listening to your body the more confident you can become
Easy running allows you to increase mileage
More miles = more aerobic development
Running easy allows you to recover between workout days
Workouts are important for lowering speed and threshold -
232. What Workouts To Get Faster: Examples & How To Calculate Them
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Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!
How much mileage per week should be running workouts
10-20% (for 40 miles a week that is 4-8 miles per week)
Workout days should always have warm up and cool down miles
4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs
Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them
How do you know what paces you should be running
Test fitness with a 5k
VDOT calculator
Make adjustments based on training conditions/wind/heat/hills/etc!
Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning
What type of workouts are best for the marathon/half marathon
Longer tempos
Steady states
MP tempos as race approaches
Threshold work
Medium long run
Cut down/progression runs
What type of workouts are best for the 5k/10k
Threshold workouts
Speed workouts
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