
205 episodes

Run4PRs Run4PRs
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4.4 • 152 Ratings
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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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205. When will easy runs get faster?
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 -
204. Exhausted for hours after a long run? Try doing this
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 -
203. Run Streaks: the good, the bad & the ugly
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 -
202. What would you do differently for your 1st marathon? And other ask the coaches questions
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 -
201. “Too slow” on easy days: is this possible? And more ask the coaches questions
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? -
200. Why is easy running so challenging? Tips to slow down & embrace your true easy pace
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
Customer Reviews
The Podcast Host
I really like this podcast and the content is great. I just wish the host would talk less and let the guest talk more. Sometimes I stop listening because of that!
Again, the host is always taking over which makes stop listening midway!
Great content, poor sound quality
I really love the content Victoria and Jason produce. BUT… the sound quality is really bad. You can usually hear one of them really well, and the other one barely at all. Plus, inevitably, one of them will bump the mic one or more times, causing a loud POP! Some new sound equipment would make this into a 5-star podcast.
Host needs to reassess her attitude
Good content but the host Victoria can come off really condescending and exasperated. She’s always taking deep sighs explaining something and sounds annoyed that she has to explain and answer questions. It makes me not feel supported as a runner and that I should already know everything. The sound quality and mixing also needs work- constantly need to adjust volume while listening.