1 00:00:00,560 --> 00:00:04,320 You're listening to episode 282 of the Marathon Running Podcast. 2 00:00:04,440 --> 00:00:06,960 In this episode, we're going to talk about how to train for a 3 00:00:06,960 --> 00:00:10,000 marathon as an uncoached solo runner. 4 00:00:10,840 --> 00:00:13,800 This is the Marathon Running Podcast with Letty and Ryan. 5 00:00:14,800 --> 00:00:17,520 Join us for weekly content on all things running and let us 6 00:00:17,520 --> 00:00:21,240 take you from the starting line to the finish line and beyond. 7 00:00:24,800 --> 00:00:27,480 Hey everyone and welcome back to the Marathon Running Podcast. 8 00:00:27,480 --> 00:00:30,960 My name is Letty and I am usually accompanied by my 9 00:00:30,960 --> 00:00:34,560 husband Ryan who is my Co host but he's not available right 10 00:00:34,560 --> 00:00:36,720 now. Nevertheless, we are still going 11 00:00:36,720 --> 00:00:40,560 to tackle the subject of navigating through an online 12 00:00:40,560 --> 00:00:45,080 training plan that you, the solo uncoached runner found online. 13 00:00:45,400 --> 00:00:49,080 This episode is for you if you are that uncoached solo runner, 14 00:00:49,080 --> 00:00:52,400 but you can also be a coached and not solo runner. 15 00:00:52,400 --> 00:00:56,080 Maybe you'll still find some tips in this episode. 16 00:00:56,480 --> 00:00:59,920 So today we are going to tackle the topics that are probably the 17 00:00:59,920 --> 00:01:03,600 first things that are being Googled after you sign up for 18 00:01:03,600 --> 00:01:06,440 your first half marathon or marathon. 19 00:01:06,600 --> 00:01:08,520 The training plan. And you know what I'm talking 20 00:01:08,520 --> 00:01:10,520 about. You go online and you search 21 00:01:10,560 --> 00:01:13,600 marathon training plan and a million different options pop 22 00:01:13,600 --> 00:01:15,120 up. They all have fancy names like 23 00:01:15,120 --> 00:01:19,400 Sup for our plan, the advanced 18 week plan, or the beginner 20 24 00:01:19,400 --> 00:01:22,800 week plan and they all look so neat and organized and perfect. 25 00:01:23,040 --> 00:01:26,000 They all have these grids and miles and paces written down. 26 00:01:26,000 --> 00:01:28,960 And it feels really official. And if you're anything like me, 27 00:01:28,960 --> 00:01:32,040 you probably then go ahead and print that plan out. 28 00:01:32,040 --> 00:01:34,720 Maybe you even laminate it and you tape it to your fridge. 29 00:01:34,720 --> 00:01:38,400 And that is your holy document. That is the Bible that's going 30 00:01:38,400 --> 00:01:41,160 to get you to the finish line. And you look at it and think, 31 00:01:41,160 --> 00:01:45,120 OK, if I just do exactly what's on this plan, I'm going to be 32 00:01:45,120 --> 00:01:47,080 good. The work has been figured out 33 00:01:47,080 --> 00:01:49,000 for me. All I have to do is just follow 34 00:01:49,000 --> 00:01:50,600 it. But then a couple of weeks 35 00:01:50,600 --> 00:01:53,640 later, reality sits in because you have a Six Mile run 36 00:01:53,640 --> 00:01:57,120 scheduled on a Tuesday and then your boss asks you to work late. 37 00:01:57,560 --> 00:02:01,440 Or you have a key tempo run on a Wednesday and then your kids 38 00:02:01,440 --> 00:02:03,520 don't sleep through the night and you're exhausted. 39 00:02:03,520 --> 00:02:06,080 And then you, as a solo runner, you don't have a training 40 00:02:06,080 --> 00:02:10,160 partner to hold you accountable. And suddenly that rigid perfect 41 00:02:10,160 --> 00:02:12,920 grid on the fridge starts to feel like it's designed for 42 00:02:12,920 --> 00:02:14,760 somebody that has a perfect life. 43 00:02:14,760 --> 00:02:18,440 And you don't have that perfect life because you don't train in 44 00:02:18,440 --> 00:02:21,080 a vacuum. You're not a elite athlete that 45 00:02:21,080 --> 00:02:24,080 just lives for running. And you start feeling like a 46 00:02:24,080 --> 00:02:26,240 failure before you've even gotten started. 47 00:02:26,640 --> 00:02:30,040 I remember my first training plan, which I found online as a 48 00:02:30,080 --> 00:02:32,720 solo and coached runner, and it looked daunting. 49 00:02:32,880 --> 00:02:35,480 It was this sixteen week plan that promised to get me to the 50 00:02:35,480 --> 00:02:40,240 finish line at a 345 that I wanted to get because was close 51 00:02:40,240 --> 00:02:43,640 to my Boston qualifier time. It was something like that. 52 00:02:43,640 --> 00:02:46,680 I had taped it on the fridge and I stared at it every morning and 53 00:02:46,680 --> 00:02:48,880 it was beautiful. But then three weeks into it, I 54 00:02:48,880 --> 00:02:52,600 started to feel the pressure because I was going to law 55 00:02:52,600 --> 00:02:56,440 school and I was working full time and I was exhausted, so I 56 00:02:56,440 --> 00:02:58,160 didn't want to feel like a failure. 57 00:02:58,320 --> 00:03:01,920 So I combined the runs of Monday, Tuesday, and Wednesday 58 00:03:02,160 --> 00:03:06,440 and added the mileage up, cut it in half and added those to my 59 00:03:06,680 --> 00:03:10,160 Thursday, Friday, Saturday runs. I completely ignored the speed 60 00:03:10,160 --> 00:03:12,320 paces. So basically I was just running 61 00:03:12,320 --> 00:03:16,480 every single run in the same pace and I still felt sluggish. 62 00:03:16,480 --> 00:03:21,600 I got better, but you know, that was just my initiative on what 63 00:03:21,600 --> 00:03:24,600 to do with this plan in order to not feel like a failure. 64 00:03:24,840 --> 00:03:28,880 And yeah, I didn't know as much as I know now. 65 00:03:29,240 --> 00:03:30,920 And that's why this episode is so important. 66 00:03:30,920 --> 00:03:33,760 We're going to be talking about how to navigate through this 67 00:03:33,760 --> 00:03:36,560 training plan jungle, and we're going to do that with a 68 00:03:36,560 --> 00:03:38,320 different mindset. We're going to be discussing the 69 00:03:38,320 --> 00:03:41,680 most good questions about training plans and we're going 70 00:03:41,680 --> 00:03:44,040 to show you that a training plan is just a blueprint. 71 00:03:44,240 --> 00:03:48,600 It's a fantastic research backed blueprint, but it's not a set of 72 00:03:48,600 --> 00:03:51,280 rigid rules. And that means you have to adapt 73 00:03:51,280 --> 00:03:53,560 it to your life. And the most important part of 74 00:03:53,560 --> 00:03:55,120 any training plan is not the plan. 75 00:03:55,240 --> 00:03:59,040 It's you, the runner and your flexibility, consistency and 76 00:03:59,040 --> 00:04:02,680 ability to train smart. So let's get started with that. 77 00:04:02,840 --> 00:04:06,080 All right, so let's start with the big picture questions. 78 00:04:06,080 --> 00:04:09,680 The most common questions that I see that are Googled are how 79 00:04:09,680 --> 00:04:11,960 long do I need to train for a marathon? 80 00:04:12,000 --> 00:04:15,360 And the short answer you'll see everywhere is typically 16 to 20 81 00:04:15,360 --> 00:04:18,920 weeks. But then ask yourself, why do 82 00:04:18,920 --> 00:04:22,200 they say 16 to 20 weeks? Is that just a random number? 83 00:04:22,520 --> 00:04:26,120 And the answer is no, because there are some serious sciences 84 00:04:26,120 --> 00:04:29,680 behind it. First of all, building a strong 85 00:04:29,680 --> 00:04:32,480 aerobic base, which is a physiological engine that will 86 00:04:32,480 --> 00:04:36,200 carry you those 26.2 miles, takes a long time. 87 00:04:36,360 --> 00:04:37,880 It's not something that you can rush. 88 00:04:37,880 --> 00:04:41,760 First of all, building a strong aerobic base is something that 89 00:04:41,760 --> 00:04:45,080 takes a long time. And you are asking what a strong 90 00:04:45,200 --> 00:04:48,560 aerobic base is, is the physiological engine that will 91 00:04:48,560 --> 00:04:51,960 carry you those 26.2 miles. It's not something that you can 92 00:04:51,960 --> 00:04:54,720 rush because your body needs time to adapt and strengthen 93 00:04:54,720 --> 00:04:58,640 your heart, your lungs, and build out those microscopic 94 00:04:58,640 --> 00:05:01,200 capillaries that deliver oxygen to your muscles. 95 00:05:01,480 --> 00:05:03,360 And that process is very gradual. 96 00:05:03,440 --> 00:05:07,640 And experts at Training Peaks suggest that the 16 to 20 weeks 97 00:05:07,640 --> 00:05:11,240 window is a sweet spot for a safe, consistent build up. 98 00:05:11,240 --> 00:05:14,200 And trying to do it in less time would be like cramming A 99 00:05:14,280 --> 00:05:17,200 semester full of college work into a single week. 100 00:05:17,480 --> 00:05:20,920 You might get through it, but you won't retain anything, and 101 00:05:20,920 --> 00:05:24,240 you'll probably burn out. The second reason for these 16 102 00:05:24,240 --> 00:05:27,960 to 20 weeks is to allow for a proper progression of your long 103 00:05:27,960 --> 00:05:30,040 runs. I can't stress this one enough 104 00:05:30,040 --> 00:05:33,840 because long runs are the non negotiable key workouts of your 105 00:05:33,840 --> 00:05:37,280 training plan week. Those long runs is what your 106 00:05:37,280 --> 00:05:39,920 body learns to handle the stress of endurance. 107 00:05:39,960 --> 00:05:43,640 And a good plan uses a method like the 10% rule which suggests 108 00:05:43,640 --> 00:05:47,240 that you don't increase your weekly mileage by more than 10% 109 00:05:47,240 --> 00:05:49,120 to prevent overtraining and injury. 110 00:05:49,120 --> 00:05:53,000 Obviously every person is different and we all vary with 111 00:05:53,000 --> 00:05:56,440 our physical abilities, but this is just kind of to play it safe. 112 00:05:56,440 --> 00:06:00,400 And that is according to a resource from Burham and Women's 113 00:06:00,400 --> 00:06:02,200 Hospital. It's a very conservative 114 00:06:02,200 --> 00:06:04,800 approach, but it's supported by research that shows a 115 00:06:04,800 --> 00:06:07,720 correlation between rapid mileage increase and higher 116 00:06:07,720 --> 00:06:11,040 injury rates. So again, the 10% rule doesn't 117 00:06:11,040 --> 00:06:14,760 apply it to everyone, but this is just kind of a Nat, a catch 118 00:06:14,760 --> 00:06:17,000 all. So think of it as a climbing set 119 00:06:17,000 --> 00:06:20,400 of stairs instead of trying to jump to the top floor. 120 00:06:20,400 --> 00:06:24,520 Some people can do it, some people can't, and it's slower to 121 00:06:24,520 --> 00:06:27,560 climb a set of stairs one by one, but you also won't fall and 122 00:06:27,560 --> 00:06:30,000 break your leg because some people probably would. 123 00:06:30,080 --> 00:06:33,280 All right, so 16 to 20 weeks. And as a solo runner, the time 124 00:06:33,280 --> 00:06:36,680 committed of such a long plan can feel incredibly daunting. 125 00:06:36,680 --> 00:06:40,880 But I found that it's actually a gift because the longer plans, 126 00:06:40,880 --> 00:06:45,200 like a 20 week plans feel less stressful for me because gives 127 00:06:45,200 --> 00:06:48,120 me more flexibility. So if I had a busy week or if I 128 00:06:48,120 --> 00:06:51,000 had to skip a couple runs, I didn't feel like my entire 129 00:06:51,000 --> 00:06:54,280 training cycle was at risk. Whereas the times where I had 130 00:06:54,280 --> 00:06:58,160 just 8 weeks to get ready for a marathon, it felt a lot more 131 00:06:58,160 --> 00:07:00,720 stressful. So these few extra weeks provide 132 00:07:00,960 --> 00:07:04,160 this safety net. They allow me to prioritize my 133 00:07:04,160 --> 00:07:07,360 mental health and my solo running life, which is huge. 134 00:07:07,400 --> 00:07:10,400 So my advice, if you are a person that stresses out easily, 135 00:07:10,400 --> 00:07:14,280 always err on the side of you doing the longer training plan. 136 00:07:14,440 --> 00:07:17,680 It's better to be over prepared and healthy than under prepared 137 00:07:17,680 --> 00:07:19,800 and injured. That's my rule of thumb. 138 00:07:19,800 --> 00:07:24,360 Now another question that I see online a lot is the weekly 139 00:07:24,360 --> 00:07:28,000 volume question that may make or break a runner's confidence. 140 00:07:28,000 --> 00:07:30,480 How many miles should be run per week? 141 00:07:30,480 --> 00:07:33,440 You see a plan that says 40 miles this week and you think 142 00:07:33,440 --> 00:07:37,000 how am I ever going to do that? So the weekly mileage plan is a 143 00:07:37,000 --> 00:07:40,200 tool to ensure that you get enough volume without 144 00:07:40,200 --> 00:07:42,480 overtraining, but it's also where you need to be the most 145 00:07:42,480 --> 00:07:44,920 flexible. A good plan will usually have a 146 00:07:45,000 --> 00:07:48,760 mix of three types of runs, which include the long run, 147 00:07:48,840 --> 00:07:53,560 speed work and easy runs. So for the long run in the 148 00:07:53,560 --> 00:07:56,720 society that we live in where everybody works full time and we 149 00:07:56,720 --> 00:08:01,480 just have the weekend for long runs, this is a non negotiable. 150 00:08:01,480 --> 00:08:04,800 It's the cornerstone of your week or weekend and it's the 151 00:08:04,800 --> 00:08:08,560 most important one for building that marathon specific 152 00:08:08,560 --> 00:08:11,080 endurance. Now when it comes to speed work, 153 00:08:11,080 --> 00:08:15,000 speed work is where you include tempos or intervals and fart 154 00:08:15,000 --> 00:08:17,880 legs and you try to improve your pace and your stamina. 155 00:08:18,320 --> 00:08:22,520 Now the easy runs is the unsung heroes of a training plan 156 00:08:22,520 --> 00:08:25,920 because they often get overlooked, but they are good 157 00:08:25,920 --> 00:08:28,720 for recovery and building your aerobic base. 158 00:08:28,800 --> 00:08:32,760 And honestly, in my experience, and I have done around 60 159 00:08:32,760 --> 00:08:38,080 marathons, I feel like the easy runs are what really get me 160 00:08:38,080 --> 00:08:40,679 through just getting the miles in. 161 00:08:40,679 --> 00:08:43,600 That'll translate into speed and we'll talk about that later. 162 00:08:43,799 --> 00:08:46,880 So the key for a successful training week is not just 163 00:08:46,880 --> 00:08:50,720 hitting a specific number of miles, according to running 164 00:08:50,720 --> 00:08:53,640 coach Greg McMillan. It's about consistency and 165 00:08:53,640 --> 00:08:57,800 listening to your body. So as long as you are doing 166 00:08:57,800 --> 00:09:02,160 those three runs every week, I think you will be doing you're 167 00:09:02,280 --> 00:09:05,680 you're doing the right thing and you'll be successful with your 168 00:09:05,680 --> 00:09:08,320 marathon. Now here's some practical tips 169 00:09:08,320 --> 00:09:11,600 for the sole solo runners, the uncoached solo runners. 170 00:09:11,600 --> 00:09:14,960 Of course, when you are doing these runs, you have to be a 171 00:09:14,960 --> 00:09:18,160 master of the swap. So if your Tuesday run gets 172 00:09:18,160 --> 00:09:21,600 cancelled because, I don't know, your kids woke up and you didn't 173 00:09:21,600 --> 00:09:24,720 sleep, it's OK. Just move it to a Wednesday or a 174 00:09:24,720 --> 00:09:28,240 Thursday. And just remember when you swap 175 00:09:28,240 --> 00:09:31,640 runs the key is as long as you give yourself a rest day before 176 00:09:31,640 --> 00:09:36,160 and after a long run and also before and after your speed 177 00:09:36,160 --> 00:09:39,960 work, you are in good hands. Also keep in mind that if you 178 00:09:39,960 --> 00:09:44,640 are younger you will probably recover much faster from a speed 179 00:09:44,640 --> 00:09:48,200 work than somebody who's older. I'm in my 40s. 180 00:09:48,480 --> 00:09:53,720 I sometimes like 2 days of rest or easy runs after a speed day. 181 00:09:53,720 --> 00:09:58,000 I no longer do 2 speed works a week because I feel like if I do 182 00:09:58,000 --> 00:10:00,880 a speed work on a Tuesday, I cannot do another one on a 183 00:10:00,880 --> 00:10:03,600 Thursday because I have not recovered from it. 184 00:10:03,880 --> 00:10:07,160 Whereas if I would have run in my 20s, I probably would just 185 00:10:07,160 --> 00:10:09,680 bounce back a lot quicker. That's something that we all 186 00:10:09,680 --> 00:10:13,000 have to face eventually and be OK with it and just know your 187 00:10:13,000 --> 00:10:15,560 body and listen to your body. That's super, super key. 188 00:10:15,600 --> 00:10:17,640 The other tip is to focus on the big three. 189 00:10:17,640 --> 00:10:20,320 So if your schedule is too packed to do all your midweek 190 00:10:20,320 --> 00:10:23,520 runs, prioritize, make sure that you get your long run in and at 191 00:10:23,520 --> 00:10:26,760 least one speed workout and one recovery run. 192 00:10:26,960 --> 00:10:30,440 The other runs are great, but remember those big three, the 193 00:10:31,080 --> 00:10:33,880 speed work, long run and easy run are the ones that are the 194 00:10:33,880 --> 00:10:36,600 most important. Now my last tip for the solo 195 00:10:36,600 --> 00:10:39,600 runner that is uncoached is the three mile minimum. 196 00:10:39,600 --> 00:10:43,680 So on a day where you just don't have the energy, you get out and 197 00:10:43,680 --> 00:10:47,160 do a no pressure three mile run. That's enough to keep your 198 00:10:47,160 --> 00:10:50,400 streak going and maintain a base without burning you out. 199 00:10:50,400 --> 00:10:52,640 And actually, that's exactly what I did this morning, this 200 00:10:52,640 --> 00:10:55,800 morning, and I took these notes before this morning. 201 00:10:56,320 --> 00:10:59,360 I had gotten enough sleep, but I just did not feel that run. 202 00:10:59,360 --> 00:11:03,440 I'm fatigued from I don't even know what I was going to run 6 203 00:11:03,440 --> 00:11:06,320 miles. And I just turned around when I 204 00:11:06,320 --> 00:11:07,720 knew I was going to get 3 miles in. 205 00:11:07,720 --> 00:11:09,920 And I don't feel bad about it because, you know, you just have 206 00:11:09,920 --> 00:11:13,040 to listen to your body and, you know, sometimes it's just not 207 00:11:13,040 --> 00:11:16,160 your day. All right, so let's move on to 208 00:11:16,160 --> 00:11:20,000 another big question that is asked on Google about your 209 00:11:20,000 --> 00:11:23,360 marathon training plan. And this question is whether or 210 00:11:23,360 --> 00:11:26,520 not it is OK to walk. And that question is probably 211 00:11:26,520 --> 00:11:29,280 the most Googled question with the undercurrent of shame. 212 00:11:29,480 --> 00:11:32,480 Runners think that if they walk, they are not real runners. 213 00:11:32,680 --> 00:11:35,440 And I'm going to debunk this myth for you right now. 214 00:11:35,440 --> 00:11:38,120 And I can say that with the utmost confidence. 215 00:11:38,120 --> 00:11:42,960 Yes, it is more than OK to walk. In fact, many runners use walk 216 00:11:42,960 --> 00:11:45,800 run methods as a very brilliant strategy. 217 00:11:46,280 --> 00:11:49,640 The science is on your side. The run walk run method was 218 00:11:49,640 --> 00:11:54,200 popularized by Jeff Galloway, who was an Olympian, and it's 219 00:11:54,200 --> 00:11:55,880 been proven to be highly effective. 220 00:11:55,920 --> 00:11:58,720 A study published on Researchgage showed that taking 221 00:11:58,720 --> 00:12:01,520 strategic walk breaks can actually lead to less fatigue 222 00:12:01,520 --> 00:12:04,960 and a lower risk of injury, while a running resource from 223 00:12:04,960 --> 00:12:09,560 White Lane Strong confirms that strategy can even lead to faster 224 00:12:09,560 --> 00:12:12,400 race times. It allows your body to recover 225 00:12:12,520 --> 00:12:15,880 enough to maintain a more consistent pace over the course 226 00:12:15,880 --> 00:12:20,040 of the marathon. And a good example of this was I 227 00:12:20,040 --> 00:12:23,760 did a marathon and I qualified for Boston and there were some 228 00:12:23,760 --> 00:12:25,560 big hills. I live in Florida, I'm not used 229 00:12:25,560 --> 00:12:28,240 to hills. So that marathon where there was 230 00:12:28,240 --> 00:12:32,200 a hill, I would just do a speed work, kind of lean over and get 231 00:12:32,200 --> 00:12:34,840 up that hill. And I am pretty sure that doing 232 00:12:34,840 --> 00:12:39,400 that speed work was probably just as fast as my slow trot up 233 00:12:39,400 --> 00:12:41,720 that hill. And that method ultimately 234 00:12:41,880 --> 00:12:44,320 carried me through the finish line. 235 00:12:44,560 --> 00:12:48,280 I've also done walk breaks during water stops and sometimes 236 00:12:48,280 --> 00:12:51,760 it's just good to quickly reset your heart rate and just get it 237 00:12:51,760 --> 00:12:56,120 back down and start again. So I'm a big proponent of that. 238 00:12:56,120 --> 00:12:59,200 The psychological benefit is also just as important because 239 00:12:59,200 --> 00:13:01,640 as a solo runner, you need to be your own cheerleader. 240 00:13:01,800 --> 00:13:04,920 So when your legs are burning at mile 20 and there's no crowds 241 00:13:04,920 --> 00:13:08,600 and no running partners to pull your legs, a scheduled walk 242 00:13:08,600 --> 00:13:11,400 break can be a lifeline. It's a mental reset button. 243 00:13:11,400 --> 00:13:14,480 Like I said, having these scheduled walk breaks can break 244 00:13:14,480 --> 00:13:17,760 your race in manageable chunks and make your entire experience 245 00:13:17,760 --> 00:13:20,600 feel less daunting, especially because your heart rate goes 246 00:13:20,600 --> 00:13:23,200 down when you walk. A couple practical tips for the 247 00:13:23,200 --> 00:13:26,720 solo runners here are that practice that walk break in 248 00:13:26,720 --> 00:13:28,640 training. Don't wait for the race day to 249 00:13:28,640 --> 00:13:31,640 try this because in your training run, try a pattern. 250 00:13:31,640 --> 00:13:35,560 Maybe you want to walk for one minute and then run for five or 251 00:13:35,560 --> 00:13:38,280 whatever method works best for you. 252 00:13:38,280 --> 00:13:40,640 Just try it out and see what makes you feel better. 253 00:13:40,680 --> 00:13:43,560 Like I said, you can also use the scheduled walk break as a 254 00:13:43,560 --> 00:13:47,880 mental tool because that way you can rehydrate, take a gel and 255 00:13:47,880 --> 00:13:50,240 just reset your mind. I would never call walking a 256 00:13:50,360 --> 00:13:54,640 sign of weakness, rather it's a strategic move for many runners. 257 00:13:55,000 --> 00:13:58,400 Embrace that walk as a true runner knows that walk can be a 258 00:13:58,400 --> 00:14:01,680 key part of the process. And if anyone gives you a funny 259 00:14:01,680 --> 00:14:04,720 look on the course, just ignore it because you can confidently 260 00:14:04,720 --> 00:14:08,320 know that you are using the strategic tool as something that 261 00:14:08,320 --> 00:14:10,960 has gotten thousand other runners through to the finish 262 00:14:10,960 --> 00:14:14,320 line, often faster than they had pushed through without it. 263 00:14:14,320 --> 00:14:16,600 So that is that. Let's put that to bed. 264 00:14:16,600 --> 00:14:20,200 Now let's talk about another question that is asked on Google 265 00:14:20,200 --> 00:14:21,840 about running and training for a marathon. 266 00:14:21,840 --> 00:14:24,200 And this question is, how do we get faster? 267 00:14:24,280 --> 00:14:27,360 That is the Holy Grail question. Everyone wants to know the 268 00:14:27,360 --> 00:14:30,520 secret to speed. And the answer is, is not just 269 00:14:30,520 --> 00:14:33,440 to run faster. It's also about strategic 270 00:14:33,440 --> 00:14:34,800 training. And this is where those 271 00:14:34,800 --> 00:14:37,800 mysterious tempo runs and intervals come in. 272 00:14:37,800 --> 00:14:41,800 Research shows that varied workouts are crucial for 273 00:14:41,800 --> 00:14:44,400 improving performance as they train your body in different 274 00:14:44,400 --> 00:14:46,840 energy systems. The tempo runs for these are 275 00:14:46,840 --> 00:14:50,720 runs that are at a comfortably hard pace, and it's the kind of 276 00:14:50,720 --> 00:14:54,040 pace where you can talk short sentences, but you can't do full 277 00:14:54,040 --> 00:14:56,360 conversations. The goal of a tempo run is to 278 00:14:56,360 --> 00:15:00,040 improve your lactate threshold, the point where the lactic acid 279 00:15:00,040 --> 00:15:03,680 starts to build in your muscles. So according to exercise 280 00:15:03,680 --> 00:15:07,640 psychologist at the University of Mexico, by running at the 281 00:15:07,640 --> 00:15:12,400 tempo threshold pace, you train your body to clear that lactic 282 00:15:12,400 --> 00:15:15,800 acid more efficiently and you allow yourself to sustain a 283 00:15:15,800 --> 00:15:19,560 faster pace for longer. So that's why tempo runs are 284 00:15:19,560 --> 00:15:21,680 important. That's why we honor that speed 285 00:15:21,680 --> 00:15:23,800 day. Another type of run that you do 286 00:15:23,800 --> 00:15:26,000 during that speed day is the interval training. 287 00:15:26,160 --> 00:15:30,080 These are short bursts of fast running followed by periods of 288 00:15:30,080 --> 00:15:32,320 reset. And a study in the journal 289 00:15:32,320 --> 00:15:36,000 Frontiers confirms that the goal is to improve your running 290 00:15:36,000 --> 00:15:40,120 economy And VO2 Max with those interval training runs, the 291 00:15:40,120 --> 00:15:44,040 maximum VO2 Max, the maximum rate at which your body can use 292 00:15:44,040 --> 00:15:46,480 oxygen. Now, when it comes to the easy 293 00:15:46,480 --> 00:15:49,920 runs, they are again the most important part of getting faster 294 00:15:50,160 --> 00:15:54,040 because they build your aerobic base and help your body recover. 295 00:15:54,360 --> 00:15:56,960 If you're always running in a moderately hard pace, you're 296 00:15:56,960 --> 00:15:59,440 consistently fatigued and you can't perform on your speed 297 00:15:59,440 --> 00:16:01,600 days. And according to a study from 298 00:16:01,600 --> 00:16:06,040 2018, recreational runners who incorporated more low intensity 299 00:16:06,040 --> 00:16:09,120 runs in their training had a better race day performance. 300 00:16:09,560 --> 00:16:11,440 So there goes that. That's easy runs. 301 00:16:11,440 --> 00:16:14,600 I love those easy runs. Now when it comes to practical 302 00:16:14,600 --> 00:16:18,960 tips for runners, things you can do is you can break it into 303 00:16:18,960 --> 00:16:21,440 smaller pieces. So instead of looking at a 20 304 00:16:21,440 --> 00:16:24,640 minute tempo run as a big daunting task, break it down. 305 00:16:24,960 --> 00:16:28,000 Tell yourself that you only have to do 5 minutes of tempo pace 306 00:16:28,000 --> 00:16:30,360 and then another 5 minutes and another 5 minutes. 307 00:16:30,680 --> 00:16:35,840 A friend of mine, Sam, who used to live in our area, she always 308 00:16:35,840 --> 00:16:39,000 told me when things get hard, just try to run hard till the 309 00:16:39,000 --> 00:16:41,440 next light pole. And I would religiously do that. 310 00:16:41,440 --> 00:16:45,640 And now every time I struggle, I tell myself exactly that. 311 00:16:45,640 --> 00:16:49,240 And it's gotten me through speed workout because I am one of the 312 00:16:49,240 --> 00:16:52,440 few people that really don't like speed day and I'm telling 313 00:16:52,440 --> 00:16:53,920 myself that I do, but I really don't. 314 00:16:54,160 --> 00:16:56,520 So that's that. Now, another practical tip for 315 00:16:56,520 --> 00:16:59,840 the solo runners when it comes to how to get faster is to 316 00:16:59,840 --> 00:17:03,080 create a playlist that you listen to on speed work days. 317 00:17:03,480 --> 00:17:06,200 The right songs can give you that mental boost when you need 318 00:17:06,200 --> 00:17:10,599 it and when you're on your own. I have a marathon playlist that 319 00:17:10,599 --> 00:17:14,880 I listen during marathon day, but I also listen to that during 320 00:17:14,880 --> 00:17:18,640 my long runs on Sunday. And so then when it's marathon 321 00:17:18,640 --> 00:17:22,000 day and I listen to the same songs, I get really inspired 322 00:17:22,000 --> 00:17:26,240 because it reminds me of all the pain I endured doing those 323 00:17:26,240 --> 00:17:28,000 during those long runs on Sunday. 324 00:17:28,000 --> 00:17:32,000 Because sometimes I do hard long runs and all that comes back and 325 00:17:32,000 --> 00:17:34,280 it's beautiful because it's a motivator. 326 00:17:34,440 --> 00:17:37,480 Do whatever you need. Find whatever music rhythm that 327 00:17:37,480 --> 00:17:39,800 motivates you, something that is relatable. 328 00:17:40,000 --> 00:17:43,800 My playlist has literally everything from David Hasselhoff 329 00:17:43,800 --> 00:17:47,600 because I'm German to K Pop Demon Hunters right now because 330 00:17:47,600 --> 00:17:51,160 I have kids. So whatever it takes, use that 331 00:17:51,160 --> 00:17:54,320 as a motivation. My last tip for the solo runners 332 00:17:54,320 --> 00:17:58,200 on how to get faster is to spend 30 seconds before you're on just 333 00:17:58,240 --> 00:18:01,280 visualizing yourself running strong and fast. 334 00:18:01,640 --> 00:18:04,560 This is a mental preparation that can make a difference in 335 00:18:04,560 --> 00:18:07,080 your performance because you feel like you've already done 336 00:18:07,080 --> 00:18:09,560 it, and then it's just time to recreate that. 337 00:18:09,720 --> 00:18:12,880 Sometimes and it looks weird, but sometimes I take my iPhone 338 00:18:12,880 --> 00:18:17,000 out and I put it on motion so it's not all bumpy when I run 339 00:18:17,240 --> 00:18:20,920 and I videotape myself running for just a minute and then I 340 00:18:20,920 --> 00:18:24,200 play my favorite song over it. When I look it back, it's kind 341 00:18:24,200 --> 00:18:28,600 of like a a real visualization and it helps me feel good about 342 00:18:28,600 --> 00:18:30,920 myself. And then next time when there is 343 00:18:30,920 --> 00:18:33,920 a much hated speed workout day, I don't feel as bad. 344 00:18:34,080 --> 00:18:37,040 So that's that. All right, so let's move on to 345 00:18:37,040 --> 00:18:40,200 something else because we've talked about what and how, but 346 00:18:40,200 --> 00:18:42,600 let's spend just a minute on the why. 347 00:18:42,600 --> 00:18:45,960 Why is having a plan so powerful, even if you don't 348 00:18:45,960 --> 00:18:49,360 follow it perfectly? And the answer lies in the 349 00:18:49,360 --> 00:18:52,600 psychological benefits. A training plan gives you a 350 00:18:52,600 --> 00:18:56,680 sense of purpose and direction. It reduces that decision fatigue 351 00:18:57,000 --> 00:18:59,000 on a busy day. You don't have to think, what 352 00:18:59,000 --> 00:19:00,760 should I do today? The plan tells you. 353 00:19:01,040 --> 00:19:03,600 And it's that simple. It's that simple act of having a 354 00:19:03,600 --> 00:19:06,760 goal to work towards and that is your motivator. 355 00:19:06,920 --> 00:19:09,080 It also helps you build an identity as a runner. 356 00:19:09,480 --> 00:19:11,840 It's not just a hobby anymore. It's part of who you are. 357 00:19:11,840 --> 00:19:13,760 It's almost like it's part of your plan. 358 00:19:13,760 --> 00:19:16,760 It's part of what you need to get done for the day. 359 00:19:17,200 --> 00:19:19,600 Research from the American College of Sports Medicine 360 00:19:19,600 --> 00:19:24,320 confirms that a structured approach significantly increases 361 00:19:24,400 --> 00:19:29,320 adherence to exercise regimes. And I want to throw in here 362 00:19:29,600 --> 00:19:34,640 something that I found mind boggling when I went to Kenya 363 00:19:34,920 --> 00:19:38,800 and I stayed at the Adidas 2 Running Club training camp, 364 00:19:38,800 --> 00:19:42,480 which hosts four of the fastest marathoners in the world. 365 00:19:42,640 --> 00:19:46,640 We were recording a documentary and I asked them all the same 366 00:19:46,640 --> 00:19:48,640 question. One of the questions that I 367 00:19:48,640 --> 00:19:52,440 asked him was what do you do mid run when you just don't feel it 368 00:19:52,440 --> 00:19:54,920 anymore? How do you get yourself to 369 00:19:54,920 --> 00:19:57,720 finish your run without quitting? 370 00:19:57,720 --> 00:20:01,640 And every single one of those four guys looked at me very 371 00:20:01,640 --> 00:20:05,000 confusedly and I had to repeat my question. 372 00:20:05,000 --> 00:20:07,480 At first I thought it was the language barrier, but then. 373 00:20:07,960 --> 00:20:11,280 I realized it was that this concept that I have in my head 374 00:20:11,480 --> 00:20:15,640 doesn't exist in theirs. For them, if they have 12 miles 375 00:20:15,640 --> 00:20:19,920 on the training plan on the day of, they don't doubt it. 376 00:20:19,920 --> 00:20:23,440 They don't think, oh, maybe I'll cut it short and do 10. 377 00:20:23,440 --> 00:20:27,280 If it says 12, they will do 12. They will do 12 with bleeding 378 00:20:27,280 --> 00:20:29,360 feet. I'm sure there's no doubt in my 379 00:20:29,360 --> 00:20:32,280 mind that if that's what it says, that's the work for today, 380 00:20:32,600 --> 00:20:34,320 that's what you do. And I never looked at it that 381 00:20:34,320 --> 00:20:36,800 way, but I guess it's the same thing if I translate it into 382 00:20:36,800 --> 00:20:38,240 work. If I'm working on a case and my 383 00:20:38,240 --> 00:20:41,960 case is due today, I'm not going to quit halfway and be like, oh, 384 00:20:41,960 --> 00:20:44,080 I'm too tired to finish this. I'm going to sit there and work 385 00:20:44,080 --> 00:20:47,400 real hard until my case is done. So you just got to shift your 386 00:20:47,400 --> 00:20:50,800 mindset and look at it that way. It's kind of like work. 387 00:20:50,800 --> 00:20:52,920 This is what's on the schedule and this is what you're going to 388 00:20:52,920 --> 00:20:55,080 do. Obviously, of course if you're 389 00:20:55,080 --> 00:20:57,040 injured, don't do that, but you know what I mean. 390 00:20:57,040 --> 00:21:00,560 Now, some practical tips for a strong mindset. 391 00:21:00,560 --> 00:21:02,320 And of course I'm always working on that. 392 00:21:02,320 --> 00:21:06,800 I don't have the strongest mind is to focus on the effort over 393 00:21:06,800 --> 00:21:09,760 pace. So don't get caught up on 394 00:21:09,760 --> 00:21:13,360 hitting specific pace every day. The goal on an easy run is to go 395 00:21:13,360 --> 00:21:16,280 easy and not a specific number on your watch. 396 00:21:16,440 --> 00:21:19,640 Of course, if you do your easy runs too hard, that's a problem. 397 00:21:19,640 --> 00:21:23,840 So maybe you want to tell yourself, OK, I'm going to run 2 398 00:21:23,840 --> 00:21:27,760 minutes, 3 minutes slower than my marathon time. 399 00:21:27,880 --> 00:21:30,880 And I mean, obviously that's only for the people that would 400 00:21:30,880 --> 00:21:34,360 otherwise run too fast. I know a bunch of people that 401 00:21:34,480 --> 00:21:39,040 cannot slow down and I cannot relate to it because if you tell 402 00:21:39,040 --> 00:21:41,360 me to go easy, I will not even look at my watch. 403 00:21:41,680 --> 00:21:44,920 It could be 9 1/2 minute miles, it could be in the 10s. 404 00:21:44,920 --> 00:21:46,960 But if it's easy, it's supposed to be easy. 405 00:21:46,960 --> 00:21:49,760 I do easy, so focus on your effort. 406 00:21:49,760 --> 00:21:51,840 I do the same for speed, unfortunately. 407 00:21:51,840 --> 00:21:54,760 So a lot of times, you know, something feels harder than it 408 00:21:54,760 --> 00:21:56,600 should be. But I mean, it's just an 409 00:21:56,600 --> 00:21:57,800 indicator of your fitness, right? 410 00:21:57,960 --> 00:22:01,240 All right, so next tip that's practical for a strong mindset 411 00:22:01,240 --> 00:22:05,320 would be to reframe failure. So that way if you miss a run, 412 00:22:05,320 --> 00:22:08,000 you don't see it as a failure, you see it as an opportunity to 413 00:22:08,000 --> 00:22:10,880 get more rest. Rest is just as important as 414 00:22:10,880 --> 00:22:15,240 running and sleep. Sleep is holy these days. 415 00:22:15,240 --> 00:22:18,560 Now another tip is to use positive self talk. 416 00:22:18,560 --> 00:22:21,920 When a negative voice starts coming, you have to have a 417 00:22:21,920 --> 00:22:25,320 phrase ready to fight it. So something simple like I'm 418 00:22:25,320 --> 00:22:29,000 strong or I'm capable, You're your own biggest supporter. 419 00:22:29,280 --> 00:22:32,200 When I was running Sydney, I was running with my friend and I 420 00:22:32,200 --> 00:22:35,880 think he was not in the best headspace and there are a lot of 421 00:22:35,880 --> 00:22:40,400 outing backs and he was able to tell that there were more hills 422 00:22:40,400 --> 00:22:44,400 than he was probably expecting. And he said, look at these 423 00:22:44,400 --> 00:22:46,440 hills, we're going to have to run all this. 424 00:22:46,560 --> 00:22:52,760 And I refused to buy into that. I literally just distracted 425 00:22:52,760 --> 00:22:54,960 myself because I didn't even want to think about that. 426 00:22:54,960 --> 00:22:58,000 I was in a very good headspace. And and you, you've got to do 427 00:22:58,000 --> 00:23:00,440 that sometimes. Sometimes you just got to block 428 00:23:00,440 --> 00:23:03,400 that thought and practice gratitude. 429 00:23:03,400 --> 00:23:06,040 Like, wow, I get to be here. I get to run Sydney. 430 00:23:06,040 --> 00:23:08,800 I I'm doing this because I love this. 431 00:23:09,240 --> 00:23:11,320 Nobody's forcing me to run this race. 432 00:23:11,320 --> 00:23:13,960 Nobody's forcing me to run this at a certain pace. 433 00:23:14,240 --> 00:23:20,440 And you just have to do whatever works for you to reframe this or 434 00:23:20,440 --> 00:23:23,320 to have positive self talk. So even if you see something 435 00:23:23,520 --> 00:23:26,680 that bothers you and you're like, wow, there's a lot of 436 00:23:26,680 --> 00:23:28,280 feels. Tell yourself I'm strong, I'm 437 00:23:28,280 --> 00:23:31,880 capable, I can do this again. Be your own biggest supporter. 438 00:23:32,400 --> 00:23:35,560 Now, another thing you should do for your strong mindset is to 439 00:23:35,560 --> 00:23:39,600 celebrate the small victories. If you have a three mile run on 440 00:23:39,600 --> 00:23:42,960 a tough day, that's a victory. If you have a consistent week of 441 00:23:42,960 --> 00:23:45,680 training, that's a victory. Celebrate every single one of 442 00:23:45,680 --> 00:23:48,000 them. Acknowledge these small wins 443 00:23:48,280 --> 00:23:50,560 because that builds momentum and confidence. 444 00:23:50,760 --> 00:23:52,840 And I think there is no substitute. 445 00:23:53,360 --> 00:23:55,720 I don't buy into the whole fake it until you make it. 446 00:23:55,720 --> 00:23:58,880 I always want to see a little bit of proof, but then when I do 447 00:23:58,880 --> 00:24:03,440 see that proof, that is a small victory and I will celebrate 448 00:24:03,440 --> 00:24:04,480 that. So that is that. 449 00:24:04,920 --> 00:24:08,480 Now we've talked about the miles, the pace, the mindset, 450 00:24:08,480 --> 00:24:13,080 but what about the fuel? You cannot run on a bad diet and 451 00:24:13,080 --> 00:24:17,120 proper fueling and hydration are absolutely critical not only to 452 00:24:17,120 --> 00:24:20,120 finish your marathon, but also to survive the training process. 453 00:24:20,440 --> 00:24:23,120 Think of them. Think of your body as a high 454 00:24:23,120 --> 00:24:25,440 performance car. You can't fill it with cheap 455 00:24:25,440 --> 00:24:27,720 gasoline and expected to win a race. 456 00:24:27,880 --> 00:24:30,560 So let's break it down. During your long runs, your body 457 00:24:30,560 --> 00:24:32,920 relies on glycogen, which is stored energy from 458 00:24:32,920 --> 00:24:35,360 carbohydrates. And if you do not have enough, 459 00:24:35,680 --> 00:24:39,360 then you hit the dreaded wall. Sports nutrition experts at the 460 00:24:39,360 --> 00:24:43,160 Mayo Clinic recommend a high carb meal the night before, a 461 00:24:43,160 --> 00:24:47,040 long run, and a small, easily dediccible snack an hour before 462 00:24:47,040 --> 00:24:49,000 you head out. This ensures that your glycogen 463 00:24:49,000 --> 00:24:51,680 stores are topped off. And then there's hydration. 464 00:24:51,760 --> 00:24:55,240 A 2012 study published in the Journal of Athletic Training 465 00:24:55,240 --> 00:24:58,800 highlights the dangers of both dehydration and over hydration, 466 00:24:59,200 --> 00:25:02,560 and recommend a personalized approach to fluid intake during 467 00:25:02,560 --> 00:25:04,840 runs. A general rule of thumb used to 468 00:25:04,840 --> 00:25:08,560 be to drink to thirst, but also we have to keep in mind that a 469 00:25:08,560 --> 00:25:12,040 lot of times we don't feel thirsty soon enough and might 470 00:25:12,040 --> 00:25:16,760 already be dehydrated. So it is important to hydrate 471 00:25:16,760 --> 00:25:20,440 and supplement with electrolytes to keep your body system 472 00:25:20,440 --> 00:25:23,840 functioning properly and prevent cramping. 473 00:25:23,840 --> 00:25:27,600 And I'm not a nutritionist, and there's plenty of them with tons 474 00:25:27,600 --> 00:25:30,840 of good newsletters to find good information. 475 00:25:30,840 --> 00:25:34,520 But the best tips for solo runners are obviously to train 476 00:25:34,680 --> 00:25:38,160 with fueling. So you have 20 weeks of 477 00:25:38,160 --> 00:25:41,880 potentially 20 long runs to figure out how much you want to 478 00:25:41,880 --> 00:25:45,560 hydrate, You want to figure out which gels work for you. 479 00:25:45,840 --> 00:25:49,160 I have friends that stand on the scale before they start their 480 00:25:49,160 --> 00:25:52,640 run and then after they do their run to figure out how much fluid 481 00:25:52,640 --> 00:25:55,160 they have last. There's so much information out 482 00:25:55,160 --> 00:25:57,040 there. Don't wait till race day to test 483 00:25:57,040 --> 00:25:59,720 out all of this. Also, don't wait to race day to 484 00:25:59,720 --> 00:26:03,720 test out whether a gel or a sports drink works with you. 485 00:26:03,760 --> 00:26:06,200 Don't just take the nutrition that's provided on the course 486 00:26:06,200 --> 00:26:08,400 because a lot of times that doesn't work. 487 00:26:08,400 --> 00:26:11,880 It might work for a 10K or half marathon, but a marathon is a 488 00:26:11,880 --> 00:26:14,040 beast and I wouldn't recommend that. 489 00:26:14,040 --> 00:26:17,640 Make it a habit to have a water bottle available when you're 490 00:26:17,640 --> 00:26:22,680 doing runs over 45 minutes or so, even if it's a cool day 491 00:26:22,680 --> 00:26:25,240 because high consistent hydration is way more effective 492 00:26:25,240 --> 00:26:29,000 than trying to tug a whole bottle of water or Gatorade at 493 00:26:29,000 --> 00:26:31,400 once. I make this mistake almost every 494 00:26:31,400 --> 00:26:35,880 week because I don't have a lot of water stops during my long 495 00:26:35,880 --> 00:26:39,360 run and I always end up at that gas station at mile 14. 496 00:26:39,560 --> 00:26:41,560 Buy a whole Gatorade, gulp it down. 497 00:26:41,560 --> 00:26:45,160 Then my stomach hurts and I struggle the rest of the way. 498 00:26:45,280 --> 00:26:48,040 But I'm almost doing it on purpose at this point just to 499 00:26:48,240 --> 00:26:50,560 make my body used to struggling. Don't do that. 500 00:26:50,560 --> 00:26:53,520 There are better ways to doing things like that. 501 00:26:54,000 --> 00:26:57,520 Also, do not skip the carbs. Your daily diet, especially as a 502 00:26:57,520 --> 00:27:00,760 runner, should be rich in complex carbohydrates to support 503 00:27:00,760 --> 00:27:02,880 your training. Think about full grains, fruits, 504 00:27:02,880 --> 00:27:04,680 vegetables and don't be afraid to eat. 505 00:27:04,680 --> 00:27:08,040 Your body needs the energy. Again, everybody's body is 506 00:27:08,040 --> 00:27:09,880 different. Some runners do great with some 507 00:27:09,880 --> 00:27:13,520 gels while others prefer chews or even real food. 508 00:27:13,800 --> 00:27:19,400 So you have 20 weeks to find out what to fuel with, so use your 509 00:27:19,400 --> 00:27:21,800 time wisely. Now let's talk about some 510 00:27:21,800 --> 00:27:24,480 unforeseen challenges and handling setbacks. 511 00:27:24,480 --> 00:27:27,120 Because this segment is something that no one wants to 512 00:27:27,120 --> 00:27:30,120 think about, but it's crucial what happens when you get sick, 513 00:27:30,120 --> 00:27:32,840 when you travel or even worse, when you get injured. 514 00:27:33,160 --> 00:27:36,480 The perfect plan that you've put on your fridge now feels like a 515 00:27:36,480 --> 00:27:39,360 taunt. So the first feeling that you'll 516 00:27:39,360 --> 00:27:43,320 get is obviously panic. You feel like all your work that 517 00:27:43,320 --> 00:27:46,560 was so hard is undone and you start to Google things like how 518 00:27:46,560 --> 00:27:48,280 to run a marathon on a sprained ankle. 519 00:27:48,480 --> 00:27:50,280 And the answer's always you don't. 520 00:27:50,560 --> 00:27:54,320 The important part of training isn't the running, it is the 521 00:27:54,320 --> 00:27:57,760 rest and recovery. And the plan has built in 522 00:27:57,760 --> 00:28:00,120 recovery weeks already. But when you're faced with an 523 00:28:00,120 --> 00:28:03,920 unexpected setbacks, your best bet is to pause and breathe and 524 00:28:03,920 --> 00:28:06,680 be flexible to miss a couple of days. 525 00:28:07,000 --> 00:28:10,320 In a study in the Journal of Sports Sciences, researchers 526 00:28:10,320 --> 00:28:13,360 looked at runners who took a week off due to injury and found 527 00:28:13,360 --> 00:28:15,440 that I didn't lose any significant amount of fitness. 528 00:28:15,760 --> 00:28:19,480 In fact, experts suggest that a short rest time often allows the 529 00:28:19,480 --> 00:28:22,440 body to super compensate and come back stronger. 530 00:28:22,760 --> 00:28:25,680 I'm not injured right now, but I'm feeling super fatigued. 531 00:28:25,680 --> 00:28:29,600 So I've really taken it easy this week and I am thinking my 532 00:28:29,600 --> 00:28:33,280 body will probably bounce back to running a lot stronger next 533 00:28:33,280 --> 00:28:35,240 week. And with all that, I want to 534 00:28:35,240 --> 00:28:37,600 give you some tips on handling these setbacks. 535 00:28:37,920 --> 00:28:42,120 Number one, do not panic. Missing a workout or two runs 536 00:28:42,120 --> 00:28:44,440 will not ruin your marathon. Your fitness will not disappear 537 00:28:44,440 --> 00:28:47,520 overnight. Just trust your base #2 if you 538 00:28:47,520 --> 00:28:50,160 are injured, if you're not running because you're injured, 539 00:28:50,160 --> 00:28:53,200 you can still maintain your fitness by using a bike, an 540 00:28:53,200 --> 00:28:57,200 elliptical, etcetera. These are low impact ways to get 541 00:28:57,200 --> 00:29:01,520 your heart rate up and keep your cardiovascular system strong. 542 00:29:01,680 --> 00:29:05,000 And that reminds me, I want to share that one year I was signed 543 00:29:05,000 --> 00:29:08,080 up to run Boston in eight weeks, exactly 8 weeks before the 544 00:29:08,080 --> 00:29:10,720 Boston Marathon. I broke my ankle. 545 00:29:10,720 --> 00:29:16,560 I broke the fibula, and that's a broken bone, a broken bone that 546 00:29:16,560 --> 00:29:19,480 the doctor told me takes 6 to 8 weeks to heal. 547 00:29:19,880 --> 00:29:24,720 And I knew I was going to do Boston because we're stubborn 548 00:29:24,720 --> 00:29:26,720 type A personality runners, right? 549 00:29:26,880 --> 00:29:29,880 I just didn't know how and I wanted to maintain the fitness 550 00:29:29,880 --> 00:29:32,480 that I had built up. So instead of whining and 551 00:29:32,480 --> 00:29:36,920 sitting around, I ended up doing Aqua jogging in the pool and my 552 00:29:36,920 --> 00:29:39,720 parents heated pool every single day. 553 00:29:39,720 --> 00:29:43,920 I got my heart rate up and I was out there for an hour a day. 554 00:29:44,240 --> 00:29:48,720 And then after six weeks, after the X-ray showed that my bone 555 00:29:48,720 --> 00:29:54,560 was almost OK, I secretly secretly started jogging again. 556 00:29:54,680 --> 00:29:58,880 So I had about a week or so to run very gently. 557 00:29:59,200 --> 00:30:04,720 And then after that, the time for Boston came and I ran the 558 00:30:04,720 --> 00:30:07,080 Boston Marathon. And it felt OK. 559 00:30:07,560 --> 00:30:12,360 And obviously I didn't run as fast as I could have run, but I 560 00:30:12,360 --> 00:30:14,600 felt really good running. And you know, it's when you 561 00:30:14,600 --> 00:30:18,600 realize that it's not about the time that you run in one 562 00:30:18,600 --> 00:30:21,520 specific marathon, especially if you have a set back. 563 00:30:22,000 --> 00:30:25,320 Rather, it's all about running as a lifestyle. 564 00:30:25,320 --> 00:30:27,640 I want to be running by the time I'm 80. 565 00:30:27,840 --> 00:30:30,760 Obviously, my times are going to slow down, but it's still going 566 00:30:30,760 --> 00:30:33,320 to be just as fun. So if you can keep that in mind 567 00:30:33,320 --> 00:30:36,080 and if you can shift your goals to something like that, 568 00:30:36,080 --> 00:30:38,080 especially when you're injured, it's all good. 569 00:30:38,200 --> 00:30:40,920 So with all that said, another tip for handling setbacks is to 570 00:30:40,920 --> 00:30:43,880 focus on recovery. This is your time to prioritize 571 00:30:43,880 --> 00:30:46,160 stretching, foam rolling, and getting that extra sleep. 572 00:30:46,160 --> 00:30:48,520 Because when you're sleeping, you are recovering. 573 00:30:48,520 --> 00:30:51,880 Now if you are in the midst of training and you are feeling 574 00:30:51,880 --> 00:30:55,440 sharp localized pains, or if something is not getting better 575 00:30:55,440 --> 00:30:59,440 without a few few days of rest, and obviously go find a 576 00:30:59,440 --> 00:31:01,760 professional. Pushing through an injury will 577 00:31:01,760 --> 00:31:03,760 make it worse. And again, you are trying to be 578 00:31:03,760 --> 00:31:08,040 a runner for the long run, literally, and not just for a 579 00:31:08,040 --> 00:31:10,440 race. So go find a doctor. 580 00:31:10,720 --> 00:31:13,320 So always listen to your body and the lake is normal. 581 00:31:13,680 --> 00:31:16,280 Sharp localized pains are warning signs. 582 00:31:16,280 --> 00:31:20,440 So be smart, don't be a hero. We can hop into talking about 583 00:31:20,440 --> 00:31:24,520 cross training a little bit more because a truly great training 584 00:31:24,520 --> 00:31:27,480 plan is more than just a logging miles, right? 585 00:31:27,480 --> 00:31:31,680 It's about building a robust injury resistant engine. 586 00:31:31,880 --> 00:31:34,680 And that's where cross training and strength work comes in. 587 00:31:35,040 --> 00:31:38,680 Cross training considered is cycling, swimming or using 588 00:31:38,680 --> 00:31:41,520 ellipticals or Aqua jogging because that helps you build 589 00:31:41,520 --> 00:31:44,600 your cardiovascular fitness without the impact of running. 590 00:31:44,760 --> 00:31:48,920 And those can be a big bonus, especially for solo runners who 591 00:31:48,920 --> 00:31:51,080 are carrying all the load by themselves. 592 00:31:51,400 --> 00:31:54,400 Research from the University of Mexico confirms that runners who 593 00:31:54,400 --> 00:31:57,200 incorporate regular cross training sessions saw a 594 00:31:57,200 --> 00:32:00,280 significant improvement in their running economy in VO2 Max. 595 00:32:00,720 --> 00:32:05,120 Strength training is also an absolutely non negotiable it's 596 00:32:05,120 --> 00:32:06,920 the best defense against an injury. 597 00:32:07,120 --> 00:32:09,760 By strengthening your muscles around your joints, especially 598 00:32:09,760 --> 00:32:13,720 your hips and glutes and core, you create a more stable and 599 00:32:13,720 --> 00:32:17,800 powerful running stride and that reduces the common runner 600 00:32:17,800 --> 00:32:20,040 injuries. A systematic review of the 601 00:32:20,040 --> 00:32:22,960 British Journal of Sports Medicine found that resistance 602 00:32:22,960 --> 00:32:26,800 training reduces sports injuries by more than 30%. 603 00:32:26,800 --> 00:32:29,600 You don't need a gym or fancy equipment twice a week, do a 604 00:32:29,600 --> 00:32:31,320 simple routine in your living room. 605 00:32:31,320 --> 00:32:35,520 You can also do sample body weight routines such as three 606 00:32:35,520 --> 00:32:40,200 sets of squads, three sets of 10 lounges, a 62nd plank. 607 00:32:40,600 --> 00:32:43,000 It's enough to start building out essential muscle, but 608 00:32:43,000 --> 00:32:46,800 eventually you do want to go into the heavier lifting because 609 00:32:46,800 --> 00:32:50,320 there's research out there that shows that heavy lifting is 610 00:32:50,320 --> 00:32:53,280 where it's at, but you got to start somewhere. 611 00:32:53,280 --> 00:32:55,840 So best to start with body weight and then work yourself 612 00:32:55,840 --> 00:32:57,680 up. Also, it's important to know 613 00:32:57,680 --> 00:33:00,880 that it's more important to be consistent than intense. 614 00:33:01,040 --> 00:33:05,280 So start with one or two days a week because the goal here is to 615 00:33:05,280 --> 00:33:07,080 build a habit and not to Max out. 616 00:33:07,360 --> 00:33:10,200 And that's basically where I've been failing. 617 00:33:10,200 --> 00:33:12,200 I would try to do something for a whole week. 618 00:33:12,200 --> 00:33:14,840 I would do two or three times a week and then I would burn out. 619 00:33:14,840 --> 00:33:17,240 It's much more important to be consistent. 620 00:33:17,240 --> 00:33:20,040 I can handle one day a week. I can handle two days a week, 621 00:33:20,040 --> 00:33:22,320 right? And if you incorporate that into 622 00:33:22,320 --> 00:33:26,240 your rhythm, just like you have with running, then that's a 623 00:33:26,400 --> 00:33:30,240 recipe for success. Also, another tip is to be 624 00:33:30,240 --> 00:33:33,320 methodical about when you are going to do the strength 625 00:33:33,320 --> 00:33:35,680 workout. Don't do them before your 626 00:33:35,680 --> 00:33:40,080 workout day, do them after maybe and then you'll have your 627 00:33:40,080 --> 00:33:44,680 recovery days to also recover from that strength training. 628 00:33:44,960 --> 00:33:50,080 Another big tip that helped me a lot was to not overthink it. 629 00:33:50,280 --> 00:33:52,400 You don't need a fancy gym or a personal trainer. 630 00:33:52,400 --> 00:33:55,680 Like I said, I used to spend so much time Googling what type of 631 00:33:55,680 --> 00:33:58,880 strength work would be good to go with a training plan. 632 00:33:58,880 --> 00:34:02,800 Is there something that is very simultaneous that works, but 633 00:34:02,800 --> 00:34:06,760 really just a few simple body weight exercises at home two or 634 00:34:06,760 --> 00:34:08,880 three times a week can make a world of a difference. 635 00:34:09,080 --> 00:34:12,560 Then once you've improved both your time and you've strengthen 636 00:34:12,560 --> 00:34:15,040 up, you can be more methodical about it. 637 00:34:15,040 --> 00:34:19,360 But with this, with the beginning stages of becoming 638 00:34:19,360 --> 00:34:22,920 somebody that does strength work, just make sure that you do 639 00:34:22,920 --> 00:34:26,560 some of it and be consistent and then you can build up from 640 00:34:26,560 --> 00:34:29,480 there. Now let's talk about the taper, 641 00:34:29,679 --> 00:34:32,360 which is the final piece of the puzzle and often the most 642 00:34:32,360 --> 00:34:36,480 mentally challenging. This taper period starts about 643 00:34:36,480 --> 00:34:39,719 two to three weeks before a race, or one week, depending on 644 00:34:39,719 --> 00:34:43,600 which coach you ask, which is when your training plan calls 645 00:34:43,600 --> 00:34:45,440 for a drastic reduction in mileage. 646 00:34:45,760 --> 00:34:48,520 And most runners are like, OK, wait, what? 647 00:34:48,520 --> 00:34:50,400 I'm supposed to do this much less work? 648 00:34:50,400 --> 00:34:53,400 This is a trick. The taper is the secret sauce. 649 00:34:53,800 --> 00:34:56,920 While it feels counterintuitive, the purpose is to let your body 650 00:34:56,920 --> 00:34:59,560 fully recover and absorb all the hard work that you put in. 651 00:34:59,560 --> 00:35:02,000 During heavy training, your body is in a constant state of 652 00:35:02,000 --> 00:35:03,800 repair. Tapering gives it a time to 653 00:35:03,800 --> 00:35:07,200 rebuild muscle fibers back and replenish your glycogen stores. 654 00:35:07,200 --> 00:35:10,320 So you show up on race day feeling fresh and powerful and 655 00:35:10,320 --> 00:35:12,400 not tired. According to research on pre 656 00:35:12,400 --> 00:35:15,240 race tapering strategies, a proper taper can improve 657 00:35:15,240 --> 00:35:20,000 performance by as much as 3%. The psychological aspect is 658 00:35:20,000 --> 00:35:21,920 tough. Very, very tough. 659 00:35:22,320 --> 00:35:24,840 You'll get antsy, you'll feel like you're losing fitness, and 660 00:35:24,840 --> 00:35:27,880 you'll also call it the taper madness because your body feels 661 00:35:27,880 --> 00:35:30,960 strange and mad and you have aches and pains that you didn't 662 00:35:30,960 --> 00:35:33,280 have before. And that is completely normal 663 00:35:33,280 --> 00:35:35,840 and a sign that your recovery is actually working. 664 00:35:36,160 --> 00:35:38,160 So here's some tip for the tapering. 665 00:35:38,400 --> 00:35:40,960 Trust your process. Remind yourself that all the 666 00:35:40,960 --> 00:35:43,040 work is done and you're not losing fitness. 667 00:35:43,240 --> 00:35:45,720 Instead, you're healing. You're gaining it back by 668 00:35:45,760 --> 00:35:47,440 resting. Resting is important. 669 00:35:47,720 --> 00:35:50,120 Embrace that rest. Use the extra time to get more 670 00:35:50,120 --> 00:35:52,760 sleep. Stretch, foam roll, and focus on 671 00:35:52,920 --> 00:35:55,600 nutrition. You've earned that time to rest, 672 00:35:55,600 --> 00:35:58,720 so kind of bask in that. Also keep your mind busy, so 673 00:35:58,720 --> 00:36:01,280 instead of thinking about the running you aren't doing, focus 674 00:36:01,280 --> 00:36:04,720 on race day logistics. Plan your race day outfit, pack 675 00:36:04,720 --> 00:36:07,960 your gear back and review the course map if that's what you 676 00:36:07,960 --> 00:36:10,480 like to do. You can still stay active, but 677 00:36:10,480 --> 00:36:13,120 do it lightly. Do some very short easy runs to 678 00:36:13,120 --> 00:36:16,480 keep your legs moving, but stick to the plan of reduced mileage. 679 00:36:16,840 --> 00:36:20,280 A short and easy shakeout run can calm those pre run jitters 680 00:36:20,280 --> 00:36:23,360 always. Now my final words on this whole 681 00:36:23,560 --> 00:36:26,600 subject of the blueprint to a marathon training plan. 682 00:36:26,720 --> 00:36:30,120 The training plan that you've chosen is simply a map and you 683 00:36:30,200 --> 00:36:33,440 the runner, you're the driver. You may take a detour, you might 684 00:36:33,440 --> 00:36:37,160 hit some traffic, or you decide to pull over for a break, but 685 00:36:37,160 --> 00:36:39,400 the most important thing is that you keep moving forward. 686 00:36:39,400 --> 00:36:42,400 The training plan is designed to make you strong, but you also 687 00:36:42,400 --> 00:36:45,120 have to be smart enough to adapt to to your life. 688 00:36:45,120 --> 00:36:47,520 So the training plan is simply a guide. 689 00:36:47,520 --> 00:36:50,720 But your body and your mind and your solo journey are the most 690 00:36:50,720 --> 00:36:52,320 important elements of your success. 691 00:36:52,320 --> 00:36:55,440 Keep that in mind and as you look at your training plan, 692 00:36:55,440 --> 00:36:58,000 don't feel pressure to hit every single number. 693 00:36:58,000 --> 00:37:01,360 Embrace the bad weather, the hot days, the busy days, and the 694 00:37:01,360 --> 00:37:03,240 moments where you just need to rest. 695 00:37:03,600 --> 00:37:06,600 Be consistent, be smart, and trust the process because you 696 00:37:06,600 --> 00:37:08,680 are the most important part of this journey. 697 00:37:08,680 --> 00:37:12,600 You want to be a runner for the long term and you'll have many 698 00:37:12,600 --> 00:37:16,120 races to look forward to. So that is all I have for that. 699 00:37:16,320 --> 00:37:20,640 I'm going to have, like I said, all the references and studies 700 00:37:20,640 --> 00:37:23,680 in our show notes, so feel free to check that out. 701 00:37:23,680 --> 00:37:25,160 Thank you so much for joining me. 702 00:37:25,160 --> 00:37:29,680 I appreciate you listening. If you found this guide helpful, 703 00:37:29,920 --> 00:37:32,480 feel free to leave me a five star review. 704 00:37:32,840 --> 00:37:35,440 I also appreciate feedback emails. 705 00:37:35,440 --> 00:37:38,440 You can e-mail us. Our e-mail will also be in the 706 00:37:38,440 --> 00:37:40,480 show notes. Thank you so much and until next 707 00:37:40,480 --> 00:37:42,680 time, have a great week of running. 708 00:37:44,400 --> 00:37:47,000 Thanks for tuning in. For more information, go to 709 00:37:47,000 --> 00:37:52,040 www.marathonrunningpodcast.com or check us out on all. 710 00:37:52,040 --> 00:38:06,240 Channels. Yeah.