Run4PRs Run4PRs

www.run4prs.com Is it possible to make a full recovery from burnout
My HR stays in zone 4 even if I slow down more than 3 min per mile

How long does base building take to see results like easy running getting from 11-13 min per mile to 8-9 min per mile

I’m confused how you should be able to talk on easy runs. How should this actually sound

www.run4prs.com Should you train based off HR or pace or effort

Drawback of HR- wrist HR monitor doesn’t work, Most people don’t know their appropriate zones, other things impact your HR like stress, time of the month, medication, weather, sleep, caffeine

Pace has drawbacks as well. Hills will make you slower. Heat will make you 


Going off of effort→ it is a learning curve. You have to be okay with bombing a workout and not knowing you stats. Don’t look at your watch. You have done these workouts before. You know the idea. 

Heat training adjustments

How should you assess progress outside of time results?


How do feel on workouts

Recovery rates

I am not laid up all day after a long run

Effort based

Mental toughness

Not needed validation

Not needing to race constantly

Being happier with my training

Not getting sick as often

Not getting injured

Having more energy

Run streaks! Maybe you have seen people on social media talking about their 1000 day run streaks or maybe you have no idea what a run streak is. Today we are going to talk about the topic of ‘run streaking’. Before we dive into this topic, we wanted to define a run streak. A run streak is simply running every single day (no days off from running) usually defined with a minimum of 1 mile per day and the streak continues on ‘forever’. Maybe people participate in the shorter runner’s worlds run streaks every year over the holiday season. These types of run streaks are a little different because they have a defining end point… But what about the streaks that don’t end? We are going to break down this topic into a few parts
Sharing some stats about run streaks
Runeveryday.com

What is the longest streak for a man? John Sutherland - Ron Hill retired his at 52 years
For a female? Lois Bastien of Florida
Are these people slower than they could potentially be?


Why would someone start a run streak? What are some of the potential benefits of a run streak?

Helps with consistency which can make you faster
Building endurance/used to running on fatigued legs
Gets you outside/moving


What are some of the potential downsides to a run streak?

No rest days is problematic

Define rest days & why no taking them can be a problem





Benefits the metabolic systems such as fitness, threshold and vo2 max.
Benefits structural systems such as muscles and tendons and neuromuscular coordination
Not resting can lead to OCD tendencies or feeling the need to run through injury or illness which can result in poor performance or being forced to take extended time off.

Mental & physical burn out

Sometimes you might lose the joy without that mental break!
Your performance might suffer if you’re always worried about mileage and not as focused around a polarized training approach.

Longer you go, the harder it is to break

Viewing ‘rest’ as ‘failure’ has potential long term issues
Biggest issue is the view of rest as ‘bad’/’breaking’ your healthy habit
Too much of a good thing


People who should avoid run streaks

Anxiety or OCD tendencies
If you feel like you don’t have ‘other coping strategies’

What are some healthy coping strategies for stress besides running?


Someone who has impending medical needs or wanting to have children

If you avoid having kids or having a surgery because of a run streak

www.run4prs.com

What is one thing you would do differently for your first marathon if you could go back?


Do it sooner & not overthink it so much

Have no ego

Run based off effort

Have fun with it

Train better


How many miles can a pair of shoes get before you need to retire them?

When to wear certain types of shoes


Easy run


Clifton

Carbon X

Endorphin

Nike


Workouts


Alpha



Fueling during runs and training


Before

During

after

www.run4prs.com

OVERTRAINING: How can you recover from & can you salvage a race?



We want to learn something from why/how this happened


How long has this deterioration going?

12 marathons in 2 years?


It’s going to take longer to recover



Usually is something that builds up over the course of years

Feeling burnt out can be corrected if it’s on a microlevel

Elevated RHR



How can you run during the first trimester?


Symptoms: fatigue & nausea

Nausea makes it hard to keep food down or eat


Eating small meals

Movement helps. Give yourself 


Fatigue: things might feel harder




Is it possible to run too slow on easy days?



How much time should you space between racing 5ks or half marathons?

www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system is actually developed at lower intensities
EASY RUNNING BASED ON HR: Why this is not ideal

What is ‘zone 2 work’

How to calculate max HR & your ‘zone 2 HR’
MAF Method: what this is & how to calculate HR off this method
Limitations to the HR method

Wrist HR monitors are not accurate
Medications/stress/sleep impact HR





HR zones people get using 220-age are often incorrect
READ ARTICLE HERE: https://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/
EASY RUNNING BASED ON PACES: Can be a good guide

Jack Daniels Approach: Watch his video on easy running: https://www.youtube.com/watch?v=veAQ73OJdwY

Easy 60% of effort/vo2max 65% of HR. As you run harder your HR goes up but your stroke volume, the force of contraction plateaus around that 60% of your HR.
Inside muscle fibers, contain mitochondria, blood supply provides oxygen which gives us fuel and energy

VDOT calculator gives a small window for a pace range, but you can/should go even slower on some days. Think of his range as the ‘speed limit’ for easy running

If you are able to still hit workout days consistency you are in the right easy zone



VIDEO SUMMARY:

Heart muscle gets stronger
Stroke volume maxes out at 60% max HR… Heart is beating as hard as it’s every going to beat at 60% max HR—> 120BPM (
Mitochondria increase in size
You can run easy for longer and easier on the muscular skeltoal system.

On our IG page we often reference 2-4 min per mile slower than 5k pace or 1-3 min per mile slower than marathon pace. The idea is that you go significantly slower than race pace. Most people need to go slower on easy days not faster

Can easy days be too easy? https://www.youtube.com/watch?v=ixTO4dtSLGU

Make sure you have good mechanics



EASY RUNNING BASED ON EFFORT: ideal end point for runners

Running Based on effort

This method really only works if you have an understanding of how easy running should feel by using either the HR method or running off pace for a number of months/years
Running based on effort allows you to listen to your body to adjust the pace on the fly



THINGS THAT HELP YOU SLOW DOWN
Doing hard workout days for 20% of weekly milage
Running enough mileage
Running with slower people
Not listening to music
Not looking at your watch
Trying to breathe out of your nose on