1 00:00:00,400 --> 00:00:04,080 You're listening to episode 243 of the Marathon Running Podcast. 2 00:00:04,240 --> 00:00:07,200 In this episode, we're going to talk about how to get ready for 3 00:00:07,200 --> 00:00:17,680 your spring marathon. This is the Marathon Running 4 00:00:17,680 --> 00:00:20,240 Podcast by Letty and Ryan from Week at the Runs. 5 00:00:20,560 --> 00:00:23,520 Join us in our running community for weekly content that is 6 00:00:23,520 --> 00:00:27,360 motivational, educational, and inspirational, and that the 7 00:00:27,360 --> 00:00:30,160 Marathon Running Podcast take you from the starting line to 8 00:00:30,160 --> 00:00:38,920 the finish line and beyond. Hey runners, and welcome to 9 00:00:38,920 --> 00:00:41,800 episode 243. My name is Letty. 10 00:00:41,960 --> 00:00:44,240 My name is Ryan. And we are back with another 11 00:00:44,320 --> 00:00:46,600 informational episode. This time we're going to talk 12 00:00:46,600 --> 00:00:49,280 about how to get ready for the spring marathon that you signed 13 00:00:49,280 --> 00:00:51,160 up for. Maybe you're already kind of 14 00:00:51,600 --> 00:00:54,560 training and everything is going well and you just want to get a 15 00:00:54,560 --> 00:00:57,840 little bit more information. But whoever you are, hopefully 16 00:00:57,840 --> 00:01:00,120 will have some information for you guys. 17 00:01:00,680 --> 00:01:03,400 Is it too late to start? It's not too late to start, 18 00:01:03,400 --> 00:01:04,800 right? And I'm glad you asked, because 19 00:01:04,800 --> 00:01:07,760 you might be completing one of those spring marathons. 20 00:01:07,760 --> 00:01:12,520 We don't know yet what. Did you get me into now? 21 00:01:12,880 --> 00:01:16,600 We'll talk about it later, but let's talk about these spring 22 00:01:16,600 --> 00:01:18,600 marathons. Realistically speaking, most 23 00:01:18,600 --> 00:01:22,320 spring marathons happen in the month of April and May. 24 00:01:22,600 --> 00:01:25,680 There's, of course, some of the earlier ones. 25 00:01:25,680 --> 00:01:28,960 I have the LA Marathon coming up and I didn't even realize how 26 00:01:28,960 --> 00:01:34,240 soon that is. LA Marathon is on March 18th, so 27 00:01:34,920 --> 00:01:38,320 we only have about 8 weeks left for it and that really snuck up 28 00:01:38,320 --> 00:01:40,560 on you. So is it really possible to 29 00:01:40,560 --> 00:01:45,160 train for one of these marathons in less than 16 weeks? 30 00:01:45,160 --> 00:01:48,920 Well, well it is, but obviously your goals kind of have to 31 00:01:48,920 --> 00:01:51,560 change, right? It depends on how seasoned you 32 00:01:51,560 --> 00:01:54,080 are as a runner and also how much you've been running 33 00:01:54,080 --> 00:01:57,000 already. Because in reality, if your 34 00:01:57,000 --> 00:02:00,920 mileage is great already, then you could basically just jump 35 00:02:00,920 --> 00:02:03,640 into the marathon specific training. 36 00:02:03,640 --> 00:02:05,600 So that's what we're going to talk about today. 37 00:02:05,840 --> 00:02:07,960 Yeah, I mean, anything's better than nothing, right? 38 00:02:08,360 --> 00:02:11,800 Yes, and again, you know, having realistic goals and expectations 39 00:02:11,800 --> 00:02:14,680 is always key. So you're going to layout 40 00:02:14,680 --> 00:02:16,760 different plans based on time or? 41 00:02:17,240 --> 00:02:20,200 So, yeah, so I'm talking to Chris Knighton, who I've spoken 42 00:02:20,200 --> 00:02:23,760 with in the past. He is the author of the book Run 43 00:02:23,760 --> 00:02:28,280 Faster Marathons, a book that I, well, he sent it to me, I think 44 00:02:28,280 --> 00:02:31,280 it was at this point a couple of years ago, and I really liked 45 00:02:31,280 --> 00:02:34,920 his thinking. He's very logical, very science 46 00:02:34,920 --> 00:02:38,520 based on how he structures these marathon training plans. 47 00:02:38,520 --> 00:02:42,560 So we've had him on the past quite a bit and he talks about 48 00:02:42,840 --> 00:02:46,520 the phases that he includes in his marathon training and what 49 00:02:46,520 --> 00:02:50,360 they entail. So the base phase, the speed 50 00:02:50,360 --> 00:02:55,120 development phase, the marathon specific phase, and then I 51 00:02:55,120 --> 00:02:59,640 believe it was the taper phase. Should you go into details about 52 00:02:59,720 --> 00:03:02,440 how to shorten the plan or how to cut stuff out? 53 00:03:03,080 --> 00:03:07,360 Well, we talk a little bit about the importance of each part of 54 00:03:07,360 --> 00:03:11,480 the plan and if you were to have to make it shorter, then what is 55 00:03:11,480 --> 00:03:13,640 again the reason for making it shorter? 56 00:03:13,640 --> 00:03:15,520 Is it because you just don't have time? 57 00:03:15,520 --> 00:03:19,200 And also considering what type of runner are you? 58 00:03:19,200 --> 00:03:21,400 Are you a beginner runner or are you advanced? 59 00:03:21,400 --> 00:03:24,720 So where can you, you know, shorten it? 60 00:03:24,720 --> 00:03:27,200 So I guess I mean obviously depends with running training 61 00:03:27,200 --> 00:03:31,440 plans a lot on where the the person that you're talking to is 62 00:03:31,520 --> 00:03:36,680 at in their running journey. So any benefit to the person 63 00:03:36,680 --> 00:03:39,920 that did plan and is already on a training program, I mean, what 64 00:03:39,920 --> 00:03:42,160 should they change it up at this point or maybe they can just get 65 00:03:42,160 --> 00:03:45,520 some insights to tweak what they're doing, Maybe they're not 66 00:03:45,520 --> 00:03:47,720 happy with their current progress or? 67 00:03:48,240 --> 00:03:51,280 Yeah, I mean, I, I think as a runner that Chris is not my 68 00:03:51,280 --> 00:03:53,640 coach. I usually have Ron Tap, who's at 69 00:03:53,640 --> 00:03:55,920 this point a family friend of ours, right, Training plans for 70 00:03:55,920 --> 00:03:57,800 me. It's still always interesting to 71 00:03:57,800 --> 00:04:01,000 see how other coaches approach things. 72 00:04:01,000 --> 00:04:04,000 Chris makes a lot of sense, science based, and I know 73 00:04:04,000 --> 00:04:06,920 there's a lot of not so great coaches out there, but even if 74 00:04:06,920 --> 00:04:10,040 you're happy with your coaching, then this is still a really nice 75 00:04:10,240 --> 00:04:12,480 insight. And how does your coach 76 00:04:12,480 --> 00:04:14,200 structure something? Unless you're one of these 77 00:04:14,200 --> 00:04:17,120 people that you know, just follow the plan and don't 78 00:04:17,120 --> 00:04:18,800 question anything. But at this point, I think that 79 00:04:18,800 --> 00:04:21,079 person would not be listening to a running podcast because if 80 00:04:21,079 --> 00:04:23,320 you're listening to a running podcast, you're always, always 81 00:04:23,320 --> 00:04:25,120 trying to see how can you tweak things? 82 00:04:25,120 --> 00:04:27,400 How can things be better? How do other people do things? 83 00:04:27,400 --> 00:04:30,040 Just, you know, for knowledge. Because knowledge is power. 84 00:04:31,360 --> 00:04:34,040 Yeah, and definitely the way I approach things, I like to get 85 00:04:34,040 --> 00:04:37,120 as much information, maybe too much in some cases, as I can. 86 00:04:38,000 --> 00:04:41,600 Yeah, so this episode will come very handy for your upcoming 87 00:04:41,680 --> 00:04:45,200 spring marathon. Again, we'll talk about it. 88 00:04:46,520 --> 00:04:48,240 So you want to get into it then? Sure. 89 00:04:48,240 --> 00:04:50,000 So without any further ado, I'm now going to play my 90 00:04:50,000 --> 00:04:51,960 conversation with Chris Knighton. 91 00:04:56,960 --> 00:04:58,800 All right, so I'm back on with Chris Knighton. 92 00:04:58,800 --> 00:05:00,520 Chris, thank you so much and happy New Year's. 93 00:05:00,520 --> 00:05:04,080 Thanks for coming back. Yeah, happy 2025. 94 00:05:04,520 --> 00:05:06,800 Appreciate coming back on. It's it's been a little while 95 00:05:06,960 --> 00:05:10,240 and always love the invitations. Absolutely. 96 00:05:10,240 --> 00:05:13,000 Especially now that, as you can imagine, so many runners have 97 00:05:13,000 --> 00:05:16,240 New Year's resolutions and we have our spring marathons that 98 00:05:16,240 --> 00:05:19,080 we want to sign up for, we probably already signed up for. 99 00:05:19,320 --> 00:05:23,120 And so we're talking today about marathons and how to train for 100 00:05:23,120 --> 00:05:26,840 them for mostly, I want to say April, right, because you've got 101 00:05:26,840 --> 00:05:29,120 some in Mars, you've got like the LA Marathon and the couple, 102 00:05:29,280 --> 00:05:32,560 the bulk of them probably being in April, May. 103 00:05:32,560 --> 00:05:34,480 Would you say that's pretty much on? 104 00:05:36,200 --> 00:05:38,920 Yeah, totally. And you know, even for the folks 105 00:05:38,920 --> 00:05:42,440 who may be listening to this, you know, down the road in the 106 00:05:42,440 --> 00:05:45,480 future, we're talking about training for marathons that are 107 00:05:45,480 --> 00:05:49,960 roughly four months out, and four months is a good time frame 108 00:05:49,960 --> 00:05:51,880 to get started. So today, as we record this 109 00:05:51,880 --> 00:05:55,320 January 3rd, if you're doing a race in April, it's about four 110 00:05:55,320 --> 00:05:56,320 months. That's perfect. 111 00:05:57,840 --> 00:06:00,520 Sometimes people do it in three, sometimes people do it in five. 112 00:06:00,520 --> 00:06:04,080 But 4 is kind of the sweet spot. Perfect. 113 00:06:04,080 --> 00:06:06,960 So yeah, let's talk about exactly that just for a second. 114 00:06:07,440 --> 00:06:13,000 You know what if you only have 1012 weeks for a marathon, the 115 00:06:13,000 --> 00:06:16,600 information that were given by you today, how can that be 116 00:06:16,600 --> 00:06:17,880 tweaked? I know we're going to talk about 117 00:06:17,880 --> 00:06:21,640 different phases that exist for marathons. 118 00:06:22,280 --> 00:06:27,000 If you were to have to take some of it away because of lack of 119 00:06:27,000 --> 00:06:30,320 time, where would you start? Maybe as we go through this we 120 00:06:30,320 --> 00:06:34,720 can talk about which phases can be of shorter length, etcetera. 121 00:06:37,560 --> 00:06:40,080 Yeah. So it, it kind of depends on 122 00:06:40,440 --> 00:06:43,360 what you've been doing prior to the start of your marathon 123 00:06:43,360 --> 00:06:45,840 training. If you've been running a lot, if 124 00:06:45,840 --> 00:06:48,680 you've been putting in decent amount of mileage, running as 125 00:06:49,640 --> 00:06:52,760 good amount of days per week, you know, you may be able to 126 00:06:52,760 --> 00:06:55,680 skip over some of the preliminary base building or 127 00:06:55,680 --> 00:06:58,840 potentially even the speed development aspects of marathon 128 00:06:58,840 --> 00:07:03,160 training and get right into marathon specific training. 129 00:07:03,760 --> 00:07:08,920 My wife actually just ran her first marathon in about 8 years 130 00:07:09,160 --> 00:07:12,880 this past November in Philadelphia and she did 131 00:07:12,880 --> 00:07:15,440 amazing. Actually, she, it was her first 132 00:07:15,440 --> 00:07:18,960 marathon in eight years, but she ran like a, it's like a 25 133 00:07:18,960 --> 00:07:21,840 minute PR, which was really, really cool, great to see. 134 00:07:22,920 --> 00:07:25,800 But even though it was her first marathon in eight years, she had 135 00:07:25,800 --> 00:07:29,440 been running for most of those eight years, but she was 136 00:07:29,440 --> 00:07:34,000 focusing on shorter distances. So she had already built speed. 137 00:07:34,600 --> 00:07:37,640 And when we went back to the marathon, she really just needed 138 00:07:37,640 --> 00:07:39,880 to focus on that endurance component of it. 139 00:07:40,400 --> 00:07:43,200 And she was able to earn that endurance fairly quickly. 140 00:07:43,520 --> 00:07:46,880 She only trained for about 3 months specifically for her 141 00:07:46,880 --> 00:07:48,520 marathon. We just focused on endurance and 142 00:07:48,520 --> 00:07:52,280 then she was able to achieve her goal time. 143 00:07:54,280 --> 00:07:58,640 So if you have less than four months to train, you can 144 00:07:58,640 --> 00:08:02,120 definitely do it. You just might sacrifice some of 145 00:08:02,120 --> 00:08:06,160 the, the, the all the different components of what it of what a 146 00:08:06,160 --> 00:08:08,560 complete marathon training cycle might include. 147 00:08:09,040 --> 00:08:12,680 But if you have a lot behind you that you've been doing, that may 148 00:08:12,680 --> 00:08:15,440 be OK. Kind of depends on where you're 149 00:08:15,520 --> 00:08:19,000 starting from. So I'll, I guess I'll ask you 150 00:08:19,000 --> 00:08:22,680 that a little bit later on in the podcast, once we have 151 00:08:22,680 --> 00:08:26,200 revealed what these different phases are, which ones you can 152 00:08:26,200 --> 00:08:29,880 take less off. But let's start with the main 153 00:08:29,880 --> 00:08:33,039 idea that somebody should be running already. 154 00:08:33,200 --> 00:08:36,159 But what if they don't? Is it possible to train for a 155 00:08:36,159 --> 00:08:40,000 marathon in 16 weeks? It is. 156 00:08:40,440 --> 00:08:44,720 It is. I think if someone is not 157 00:08:44,720 --> 00:08:47,760 running at all and they just say, hey, I'm going to start 158 00:08:47,760 --> 00:08:51,920 running, I'm going to do this marathon in 16 weeks, Yeah, I 159 00:08:51,920 --> 00:08:54,400 mean it. It's definitely possible that 160 00:08:54,560 --> 00:08:57,120 person's training plan is going to look very different than 161 00:08:57,480 --> 00:09:00,160 maybe someone who's been consistently running for a year 162 00:09:00,160 --> 00:09:03,280 or more. I would think for that person, 163 00:09:03,280 --> 00:09:05,720 you would probably just want to focus on slowly building up your 164 00:09:05,720 --> 00:09:07,960 mileage, building up your consistency, getting in some 165 00:09:07,960 --> 00:09:10,120 long runs. And you don't really need to 166 00:09:10,120 --> 00:09:12,640 overcomplicate it. I think for someone who's just 167 00:09:12,640 --> 00:09:17,160 going from literally not running to a marathon in four months, 168 00:09:20,280 --> 00:09:22,640 no, that's going to be someone who's just trying to finish the 169 00:09:22,640 --> 00:09:24,080 marathon. That should be your main goal. 170 00:09:24,080 --> 00:09:29,320 I think time goals for that kind of situation, you wouldn't 171 00:09:29,320 --> 00:09:30,680 really want to think about too much. 172 00:09:30,680 --> 00:09:32,880 You're just trying to finish the marathon feeling strong and if 173 00:09:32,880 --> 00:09:36,160 you can do that and have a good race, that's a win. 174 00:09:37,520 --> 00:09:41,320 For someone though, who has been running consistently for six 175 00:09:41,320 --> 00:09:44,680 months to a year or more, and maybe this is their second or 176 00:09:44,680 --> 00:09:48,760 third marathon, then I think that person can start to do a 177 00:09:48,760 --> 00:09:54,960 bit more, have their training, be a bit more involved, go 178 00:09:54,960 --> 00:09:57,600 through a bit more of the steps we're going to talk about today 179 00:09:57,920 --> 00:10:03,200 and really hone in on more of a time based performance. 180 00:10:03,920 --> 00:10:07,400 Perfect. And so when you're referring to 181 00:10:07,400 --> 00:10:12,760 running consistently, what in your opinion is the base mileage 182 00:10:12,760 --> 00:10:17,680 that a person should be running in order to be able to realize 183 00:10:17,960 --> 00:10:23,360 those aggressive time goals, even if they only have? 184 00:10:23,360 --> 00:10:26,520 10 weeks. Yeah, great question. 185 00:10:27,720 --> 00:10:32,200 So, you know, I think that coming into starting a marathon 186 00:10:32,200 --> 00:10:35,040 training cycle, you know, hopefully you're already 187 00:10:35,040 --> 00:10:38,560 comfortable running four days per week. 188 00:10:40,240 --> 00:10:43,720 Some people come into it with like 3 days per week, but I 189 00:10:43,720 --> 00:10:46,000 would say you want it ideally be running at least four. 190 00:10:46,160 --> 00:10:49,160 That way you're running more days than you're not running as 191 00:10:49,160 --> 00:10:52,840 you move into your marathon training cycle and go deeper 192 00:10:52,840 --> 00:10:54,760 into it. Most people, I would probably 193 00:10:54,760 --> 00:10:57,480 encourage them to increase that to maybe five days per week, 194 00:10:57,480 --> 00:11:02,240 maybe six days per week. Again, some people get by 195 00:11:02,240 --> 00:11:06,200 marathon training on 4, but generally I like to have that a 196 00:11:06,200 --> 00:11:09,560 bit more like 5:00 to 6:00. And then in terms of like how 197 00:11:09,560 --> 00:11:19,000 much mileage that should be for a marathon, I would say, I would 198 00:11:19,000 --> 00:11:22,600 say that if you can do you, you'd want to be able to at 199 00:11:22,600 --> 00:11:29,440 least do a long run of I would say 6 to 8 miles before you 200 00:11:29,440 --> 00:11:34,080 start marathon training, just because you need to increase 201 00:11:34,080 --> 00:11:38,040 that from 6 to 26 in just a few months time. 202 00:11:42,640 --> 00:11:47,080 You know, one of the things with with training for a marathon is 203 00:11:47,720 --> 00:11:53,360 I always recommend that people become very confident in shorter 204 00:11:53,360 --> 00:11:56,960 distances before they move up to it because the marathon is a 205 00:11:56,960 --> 00:11:58,720 challenge of both distance and speed. 206 00:11:59,280 --> 00:12:03,720 So marathon's very popular and it is very common that people 207 00:12:03,720 --> 00:12:09,600 sign up for a marathon having never even run a 5K or A10K. 208 00:12:10,040 --> 00:12:11,520 And I've coached athletes like this. 209 00:12:11,520 --> 00:12:13,920 So it's in some ways it's kind of funny. 210 00:12:14,320 --> 00:12:18,760 I just had a guy run a 5K, was his first 5K, but I've already 211 00:12:18,760 --> 00:12:22,480 trained him for New York City Marathon, Boston Marathon, 212 00:12:22,960 --> 00:12:26,760 Berwyn Marathon. But generally I think it's 213 00:12:26,760 --> 00:12:29,040 really important for people to become very competent at their 214 00:12:29,040 --> 00:12:31,600 shorter distances and then slowly work their way up. 215 00:12:32,160 --> 00:12:34,880 So you know, by the time you you start training for your first 216 00:12:34,880 --> 00:12:37,640 marathon, you've already hopefully done 1/2 marathon or a 217 00:12:37,640 --> 00:12:39,400 couple half marathons. You're pretty comfortable 218 00:12:39,400 --> 00:12:44,880 running 10 to 13 miles, maybe as a long run or at least in a 219 00:12:44,880 --> 00:12:47,440 race. And then when you then you have 220 00:12:47,440 --> 00:12:51,880 a good foundation to then build towards running 26.2 miles. 221 00:12:52,760 --> 00:12:54,200 Yeah, it seems a little backwards. 222 00:12:54,280 --> 00:12:56,600 My brother actually did that. He'd never, I think he'd done 223 00:12:56,600 --> 00:12:59,960 15K and then he decided to run the road marathon and it went 224 00:12:59,960 --> 00:13:02,600 accordingly. But all right, so let's start 225 00:13:02,600 --> 00:13:05,560 talking about the phases of a marathon. 226 00:13:05,560 --> 00:13:08,200 I have the Bible, which is Chris Knighton's book, which is Run 227 00:13:08,200 --> 00:13:11,720 Faster Marathons. It's a a book that I've read 228 00:13:11,720 --> 00:13:14,840 through a lot and highlighted a bunch, so I'm very familiar with 229 00:13:14,840 --> 00:13:16,200 it. And I know that you have 6 230 00:13:16,200 --> 00:13:21,600 phases for marathon building. So how do these six phases work? 231 00:13:21,600 --> 00:13:24,000 Does each phase get an equivalent amount of time? 232 00:13:24,040 --> 00:13:27,920 How many weeks is distributed to each phase? 233 00:13:30,160 --> 00:13:34,400 Yeah. So, so the six phases just to go 234 00:13:34,640 --> 00:13:37,960 kind of quickly through them, it's it's base building and then 235 00:13:37,960 --> 00:13:43,320 it's speed development, then it's marathon specific training, 236 00:13:44,000 --> 00:13:48,200 then we go into a taper, then you race and then you have your 237 00:13:48,200 --> 00:13:50,480 post race recovery. So those are kind of the six 238 00:13:51,040 --> 00:13:56,520 aspects of the training cycle. And then say you run 2 marathons 239 00:13:56,520 --> 00:14:02,240 a year, you go through those six phases, that takes you four to 240 00:14:02,240 --> 00:14:05,960 six months, you repeat. And that's how you get a full 241 00:14:05,960 --> 00:14:10,800 year of running in. They are, they're not of equal 242 00:14:10,920 --> 00:14:17,160 length and really how long they should be, again, sort of 243 00:14:17,160 --> 00:14:22,560 depends on who you are as a runner and, and where you're at. 244 00:14:22,720 --> 00:14:28,040 So let me try to get some generalities, but but know that 245 00:14:28,040 --> 00:14:31,320 this isn't necessarily going to be for everyone, but this is a 246 00:14:31,320 --> 00:14:38,920 good starting place. So in general, whenever you're 247 00:14:38,920 --> 00:14:44,240 training for any race, you want to be doing a lot of work types 248 00:14:44,240 --> 00:14:49,600 of types of runs that are specific to the demands of that 249 00:14:49,600 --> 00:14:54,480 event. So what is the demands of the 250 00:14:54,480 --> 00:14:57,640 marathon? You need to be able to run 26.2 251 00:14:57,640 --> 00:14:59,720 miles. That's the first thing you need 252 00:14:59,720 --> 00:15:03,080 to be able to finish. That's really hard for just 253 00:15:03,080 --> 00:15:05,600 about everybody, even if we're very experienced athletes. 254 00:15:06,880 --> 00:15:12,440 And then if you can do that, there's the second demand of how 255 00:15:12,440 --> 00:15:17,680 fast can you do it. How you structure your training 256 00:15:17,680 --> 00:15:22,720 should be totally dependent on how you want to approach those 257 00:15:22,720 --> 00:15:25,000 two goals. If you just want to finish the 258 00:15:25,000 --> 00:15:31,120 marathon feeling good, run 26.2 miles, do the best you can. 259 00:15:31,120 --> 00:15:34,760 Not too worried about your time. Maybe if this is even your first 260 00:15:34,760 --> 00:15:38,480 marathon, I would consider, I would encourage you to build a 261 00:15:38,480 --> 00:15:45,040 very strong base that may be like half of your training, just 262 00:15:45,040 --> 00:15:48,600 easy running, slowly building up your mileage, and then in the 263 00:15:48,600 --> 00:15:53,440 second-half of your training transition to doing marathon 264 00:15:53,440 --> 00:15:58,920 specific based work. So with this approach, we're 265 00:15:58,920 --> 00:16:01,720 going to kind of skip over the the speed development components 266 00:16:01,720 --> 00:16:02,680 of it. You're just going to go from 267 00:16:02,680 --> 00:16:05,360 building a base of comfortable, easy mileage to then 268 00:16:06,480 --> 00:16:08,600 transitioning to marathon specific work. 269 00:16:09,840 --> 00:16:12,160 You may be wondering what marathon specific work is. 270 00:16:12,440 --> 00:16:15,000 Basically out here I'm talking about your longest long runs, 271 00:16:16,200 --> 00:16:20,400 both at an easy pace and at a pace close to marathon pace, and 272 00:16:20,400 --> 00:16:26,080 doing tempo runs that are either going to be a little bit faster 273 00:16:26,080 --> 00:16:30,600 than marathon pace, marathon's pace specifically a little bit 274 00:16:30,600 --> 00:16:35,120 slower, maybe broken tempo runs, things like mile repeats with a 275 00:16:35,120 --> 00:16:38,080 short rest or things of that nature. 276 00:16:38,760 --> 00:16:41,760 But you're doing a lot of long running and running close to 277 00:16:41,760 --> 00:16:43,640 marathon pace. And that could be the 278 00:16:43,640 --> 00:16:46,440 second-half, the entire second-half of your training. 279 00:16:47,680 --> 00:16:51,560 So if we're talking like a 18 week training cycle, you know, 280 00:16:51,560 --> 00:16:55,720 this could be 8-8 weeks of base building, 6 to 8 weeks of base 281 00:16:55,720 --> 00:17:04,119 building, and then like 6 to 8 weeks of specific training. 282 00:17:04,119 --> 00:17:08,160 In your longest long runs. The taper is always like the 283 00:17:08,160 --> 00:17:10,480 last two to three weeks of your marathon training. 284 00:17:10,680 --> 00:17:13,520 And I think for most of the folks listening to this, a two 285 00:17:13,520 --> 00:17:18,880 week taper is enough. So starting the week prior, so 286 00:17:18,880 --> 00:17:24,200 like 14 days prior to your marathon, you can start to 287 00:17:24,200 --> 00:17:26,920 taper. And basically the taper is just 288 00:17:26,920 --> 00:17:29,960 a reduction of how many miles per run you're doing. 289 00:17:29,960 --> 00:17:33,760 So you can roughly cut your, your distance of your runs or 290 00:17:33,760 --> 00:17:38,280 your time running by about 50%. And if, and you know, you could 291 00:17:38,280 --> 00:17:41,320 get more in depth on nuances of a taper, but if you've reduced 292 00:17:41,320 --> 00:17:44,360 your mileage by about 50% two weeks out, you're going to 293 00:17:44,360 --> 00:17:49,040 freshen up before race day. And, and that's going to 294 00:17:49,040 --> 00:17:55,040 basically get you, your, your kind of, you know, 18 ish weeks 295 00:17:55,040 --> 00:18:00,360 for a marathon. There is this, this, this phase 296 00:18:00,360 --> 00:18:03,840 of speed development that I talked about, which would be 297 00:18:03,840 --> 00:18:08,080 really good for someone who has ambitious speed goals. 298 00:18:08,400 --> 00:18:11,680 They, they really want to run a fast marathon, but they also 299 00:18:12,720 --> 00:18:15,600 need to build speed. They don't already have the 300 00:18:15,600 --> 00:18:19,400 speed they need. If this is Someone Like You, 301 00:18:19,400 --> 00:18:22,360 like someone who maybe you want to qualify for Boston and you're 302 00:18:22,360 --> 00:18:24,360 training for a marathon, but you know you're not quite fast 303 00:18:24,360 --> 00:18:28,880 enough yet, you do need to include some speed, speed 304 00:18:28,880 --> 00:18:35,840 training in your training. And, and, and generally this 305 00:18:35,840 --> 00:18:39,160 would go kind of in the middle to beginning portion of your 306 00:18:39,160 --> 00:18:42,480 marathon training before you get into that marathon specific 307 00:18:42,560 --> 00:18:47,000 work. I know this is probably a little 308 00:18:47,000 --> 00:18:51,800 confusing to to follow, but I do have this all outlined both in 309 00:18:51,800 --> 00:18:54,680 my book and an article on my website if you look for it. 310 00:18:55,480 --> 00:18:57,840 Yes, yes, yes. So I already know this, but 311 00:18:57,840 --> 00:19:01,120 maybe you can just clarify a little bit how speed development 312 00:19:01,120 --> 00:19:05,760 differs from marathon specific because as you've elaborated 313 00:19:05,760 --> 00:19:09,080 already, when we are marathon training, we don't just do 314 00:19:09,280 --> 00:19:11,400 everything at marathon pace. That's not what that means. 315 00:19:11,400 --> 00:19:14,000 You do broken training, tempo runs, etcetera. 316 00:19:14,000 --> 00:19:17,960 So how is speed development different than the marathon race 317 00:19:17,960 --> 00:19:22,280 specific time that you're having your runners do? 318 00:19:22,760 --> 00:19:25,720 Yep. So basically simplest way to 319 00:19:25,720 --> 00:19:29,560 think about it is with any run you can do, you can either be 320 00:19:29,840 --> 00:19:34,760 trying to improve your speed or your endurance. 321 00:19:35,360 --> 00:19:37,600 Speed is defined as how fast you can run. 322 00:19:38,200 --> 00:19:42,880 Endurance is defined as how long you can hold a fast pace. 323 00:19:45,040 --> 00:19:48,720 So how does this apply to marathon runners? 324 00:19:49,960 --> 00:19:57,240 Basically, think of it this way. Half marathon pace running, 325 00:19:57,240 --> 00:20:01,960 marathon pace running, tempo runs, long runs that runs of 326 00:20:01,960 --> 00:20:05,080 that nature basically improve your endurance. 327 00:20:05,240 --> 00:20:09,160 They they teach you to be comfortable holding an 328 00:20:09,160 --> 00:20:11,440 uncomfortable pace for a long period of time. 329 00:20:11,720 --> 00:20:15,840 They teach you to maintain a steady, moderately challenging 330 00:20:15,840 --> 00:20:20,000 pace for a long period of time. They essentially let you make 331 00:20:20,000 --> 00:20:22,280 the most of the speed that you've. 332 00:20:22,800 --> 00:20:29,160 Already developed, however, tempo runs, marathon pace runs, 333 00:20:30,040 --> 00:20:33,280 half marathon pace runs, these kind of things, they're not 334 00:20:33,560 --> 00:20:37,160 really necessarily going to make you faster if you don't already 335 00:20:37,160 --> 00:20:42,320 have that speed there to unlock to to harness. 336 00:20:43,000 --> 00:20:47,480 So you need to do running that's much faster than these paces to 337 00:20:47,520 --> 00:20:55,720 actually develop the ability to run fast to, to move your arms 338 00:20:55,720 --> 00:21:00,800 and legs fast, to fire your nervous system fast to to, you 339 00:21:00,800 --> 00:21:03,840 know, run a fast 5K, run a fast mile to be able to Sprint. 340 00:21:04,000 --> 00:21:06,360 You can't do those things. You're not going to be able to 341 00:21:06,360 --> 00:21:08,240 run a be able to run a faster marathon. 342 00:21:09,200 --> 00:21:18,720 Ultimately, everyone's speed in a distance race, everyone's the 343 00:21:18,800 --> 00:21:24,440 the best time you could ever run in a distance race is more so 344 00:21:24,440 --> 00:21:29,280 limited by your top end speed than it is limited by your 345 00:21:29,280 --> 00:21:36,440 endurance. Endurance is obviously super, 346 00:21:36,440 --> 00:21:43,720 super important, but you need to build your speed first before 347 00:21:43,800 --> 00:21:47,960 you can run the long distance race times that you want to run 348 00:21:49,560 --> 00:21:50,920 it. It'll be a lot quicker. 349 00:21:51,720 --> 00:21:53,280 And I, I just think it's the better approach. 350 00:21:53,280 --> 00:21:59,480 So if you can run, basically what you want to try to do is 351 00:22:01,040 --> 00:22:04,440 they're all these race calculators online where you 352 00:22:04,440 --> 00:22:09,240 know you put in your time from A5KA10K, maybe maybe a mile, 353 00:22:09,240 --> 00:22:12,600 maybe do a time trial, something like that, and it will project 354 00:22:12,600 --> 00:22:15,200 how fast you could run in the half marathon and marathon. 355 00:22:17,040 --> 00:22:21,000 You want to do types of workouts either early in your marathon 356 00:22:21,000 --> 00:22:24,880 training or when you're not training for the marathon that 357 00:22:26,680 --> 00:22:31,600 are at mild pace at 5K pace, maybe 10K pace at the slowest. 358 00:22:31,760 --> 00:22:33,880 But really you want to be touching into these mild pace 359 00:22:33,880 --> 00:22:39,360 and 5K pace or potentially even faster paces to develop your 360 00:22:39,360 --> 00:22:41,800 ability to move fast and run with good form. 361 00:22:42,640 --> 00:22:47,720 When you do that, maybe then you can go run a, a local 5K or some 362 00:22:47,720 --> 00:22:52,520 shorter race like that and see, you know, most, most people, 363 00:22:53,160 --> 00:22:55,680 well trained athletes, most people can run a 5K in under 30 364 00:22:55,680 --> 00:22:59,120 minutes, More advanced athletes under 20 minutes. 365 00:22:59,320 --> 00:23:01,720 You know, how fast can you can, can you run for that shorter 366 00:23:01,720 --> 00:23:05,840 amount of time? If you can run a good 5K and 367 00:23:05,840 --> 00:23:08,160 then put that into a race calculator and then that says, 368 00:23:08,160 --> 00:23:11,360 OK, if you can run this fast for 20 or 30 minutes, that's fast. 369 00:23:11,360 --> 00:23:17,360 That projects out to this time for the marathon, which is, you 370 00:23:17,360 --> 00:23:20,520 know, three hours, four hours, five hours, what I like much, 371 00:23:20,520 --> 00:23:29,320 much longer than the 5K. That's how you want to think 372 00:23:29,320 --> 00:23:32,200 about improving as an athlete long term. 373 00:23:32,200 --> 00:23:36,240 You want to build that speed 1st and then think about how can you 374 00:23:36,240 --> 00:23:39,640 extend that as you train for the marathon to build your 375 00:23:39,640 --> 00:23:42,640 endurance. If you don't have that speed and 376 00:23:42,640 --> 00:23:46,120 the shorter distances first, it's really really hard or 377 00:23:46,120 --> 00:23:50,080 impossible to develop it in the longer distances. 378 00:23:51,880 --> 00:23:53,760 Hope that makes sense. It does. 379 00:23:53,760 --> 00:23:56,840 It does. So basically, even if you later 380 00:23:56,840 --> 00:24:02,480 on closer to your marathon are given by your coach workouts 381 00:24:02,480 --> 00:24:06,280 that include 400 meters, you don't go all out in those. 382 00:24:06,280 --> 00:24:10,520 You go more of a pace that the coach finds for you that is in 383 00:24:10,520 --> 00:24:13,920 line with that'll help you for your marathon. 384 00:24:13,920 --> 00:24:19,680 Whereas in the speed development phase, you might have also a 400 385 00:24:19,680 --> 00:24:22,720 meter that you have to run, but that one you will just do much 386 00:24:22,720 --> 00:24:24,400 faster. Did I understand that right? 387 00:24:24,880 --> 00:24:27,360 Yeah, totally. So one of my favorite workouts 388 00:24:27,440 --> 00:24:33,840 is a high volume of 400 meters at like 10K or, or a half 389 00:24:33,840 --> 00:24:37,320 marathon pace. And I love that work out because 390 00:24:37,920 --> 00:24:39,880 it feels super slow on the track. 391 00:24:40,040 --> 00:24:43,720 Like running a 400 at half marathon pace on the track just 392 00:24:43,720 --> 00:24:47,680 feels super, super slow. But you know, I can do those. 393 00:24:47,880 --> 00:24:51,040 I can do that in like 90 seconds, take a really short 394 00:24:51,040 --> 00:24:55,160 32nd rest and then, you know, I've, I've been able to do 395 00:24:56,120 --> 00:24:57,880 anywhere from like 12 to 20 of those. 396 00:24:57,880 --> 00:25:01,080 So like a lot of volume, but broken up. 397 00:25:01,880 --> 00:25:04,840 But at this kind of half marathon pace, this is a very 398 00:25:05,000 --> 00:25:12,360 marathon specific workout or, or distance running in general 399 00:25:12,360 --> 00:25:14,320 specific workout. I wouldn't say it's particularly 400 00:25:14,320 --> 00:25:19,040 marathon, but it's OK. You're getting a lot of volume, 401 00:25:19,040 --> 00:25:23,200 a little bit faster than marathon pace, but it's this 402 00:25:23,200 --> 00:25:24,920 type of workout is going to improve your endurance. 403 00:25:24,920 --> 00:25:27,720 It's not going to help with your leg turnover, your ability to 404 00:25:27,720 --> 00:25:31,720 run fast and fire your muscles fast, which you ultimately need 405 00:25:31,960 --> 00:25:35,360 to be able to run those endurance workouts at a quicker 406 00:25:35,360 --> 00:25:37,880 pace. So earlier on in your training, 407 00:25:37,880 --> 00:25:44,320 you might be doing things like, you know, like 5 to 8 by 400, 408 00:25:44,320 --> 00:25:47,760 but at like mild pace. So that'd be like very hard 90% 409 00:25:47,760 --> 00:25:52,000 effort and you might take a long rest, a full recovery and that's 410 00:25:52,000 --> 00:25:54,400 a totally different workout. Got it. 411 00:25:54,400 --> 00:25:57,840 OK, perfect. So in order to later on when you 412 00:25:57,840 --> 00:26:00,400 are training for your marathon and you're in the marathon phase 413 00:26:00,400 --> 00:26:05,440 and you are trying to I guess not have your body forget about 414 00:26:05,440 --> 00:26:08,960 these fast paces, Is that why you give your runner strides? 415 00:26:10,200 --> 00:26:14,160 Yeah. So strides are something that, 416 00:26:14,800 --> 00:26:18,200 in my opinion, every distance runner should do, regardless of 417 00:26:18,200 --> 00:26:22,600 the distance you're training for, whether it's marathon or 418 00:26:23,000 --> 00:26:31,160 half or 10K5K or even track strides at least twice per week, 419 00:26:31,360 --> 00:26:35,120 potentially even as much as every day you wanted to. 420 00:26:37,000 --> 00:26:41,680 Stride's a great way to touch on speed and touch on your running 421 00:26:41,680 --> 00:26:45,760 form on a near daily basis and small bursts. 422 00:26:47,000 --> 00:26:50,600 One of the biggest problems with training for the marathon is 423 00:26:50,600 --> 00:26:56,200 you're doing primarily long, slow running, which is good. 424 00:26:56,200 --> 00:26:58,680 It's important for running a fast marathon because the 425 00:26:58,680 --> 00:27:04,320 marathon is 99% aerobic. It is a long, slow event, but if 426 00:27:04,320 --> 00:27:07,480 all you do is run long and slow all the time, you're going to 427 00:27:07,480 --> 00:27:09,520 lose your fast twitch muscle fibers, you're going to lose the 428 00:27:09,520 --> 00:27:13,200 ability to run fast, and potentially you're going to 429 00:27:13,200 --> 00:27:17,280 stagnate or even get slower. So strides are a great way to 430 00:27:17,280 --> 00:27:20,960 maintain your speed and continually work on your running 431 00:27:20,960 --> 00:27:25,040 form. So yeah, I highly recommend that 432 00:27:25,520 --> 00:27:28,920 any distance runner do them. Yeah, I would say probably like 433 00:27:28,920 --> 00:27:31,720 two to four times per week. OK, perfect. 434 00:27:32,200 --> 00:27:34,960 So yeah, so that makes sense. But let me go back to the base 435 00:27:34,960 --> 00:27:38,520 spelling because I guess you know, we're going to mainly be 436 00:27:38,520 --> 00:27:41,840 talking about or we are talking about the base building and the 437 00:27:41,840 --> 00:27:44,800 race specific. Earlier we were talking about 438 00:27:45,040 --> 00:27:49,880 having the runners be ready for a marathon plan when they 439 00:27:49,880 --> 00:27:54,680 already run about 3 * a week with the long runs being 6 to 8 440 00:27:54,680 --> 00:27:57,440 weeks. Tell me a little bit about how 441 00:27:57,440 --> 00:28:02,400 much of an increase you will give a person in mileage during 442 00:28:02,400 --> 00:28:05,360 the base building for both the beginner runner that has the 443 00:28:05,360 --> 00:28:08,160 goal to just finish and the advanced runner. 444 00:28:10,440 --> 00:28:18,880 Yeah, I think that in general, it's good to, yeah, be patient 445 00:28:18,880 --> 00:28:21,240 with your mileage increase. But from the beginning of a 446 00:28:21,240 --> 00:28:24,400 training cycle to your to your marathon, you're definitely 447 00:28:24,400 --> 00:28:30,200 going to increase a bit More Advanced runners honestly don't 448 00:28:30,200 --> 00:28:33,960 need to increase their mileage quite as much because they're 449 00:28:33,960 --> 00:28:36,520 already starting off running a lot longer. 450 00:28:37,240 --> 00:28:40,080 Like my athletes who run at their peak, let's say 60 miles a 451 00:28:40,080 --> 00:28:43,520 week at the very beginning of their marathon training, they 452 00:28:43,520 --> 00:28:47,720 might be doing like 11:50 mile long runs. 453 00:28:48,680 --> 00:28:50,640 They might be doing something like 40 miles a week. 454 00:28:50,640 --> 00:28:53,880 And over 18 weeks they build from 40 to 60 per week. 455 00:28:54,680 --> 00:28:57,600 More beginner runners, just because the fact that the 456 00:28:57,600 --> 00:29:01,920 marathon is 26 miles need to be unfortunately a little more 457 00:29:02,640 --> 00:29:04,640 quick with how they build mileage. 458 00:29:08,040 --> 00:29:13,160 But, you know, when you think about your, your progression as 459 00:29:13,160 --> 00:29:14,880 a runner, I think it is good to be patient. 460 00:29:14,880 --> 00:29:17,200 So I, you know, I always encourage people to delay 461 00:29:17,200 --> 00:29:19,080 signing up for a marathon until they're ready. 462 00:29:19,360 --> 00:29:21,480 But if you're listening to this and you're already signed up for 463 00:29:21,480 --> 00:29:24,120 one, you're like, oh, I need to run 26.2 miles soon. 464 00:29:24,880 --> 00:29:29,080 You know, I think the most important thing is like being 465 00:29:29,080 --> 00:29:34,800 gradual with it. So, you know, there, there's 466 00:29:34,800 --> 00:29:37,120 tons of good training plans out there that might start you off 467 00:29:37,120 --> 00:29:41,800 at like 6 to 8 miles per week. Every week the long run gets 2 468 00:29:41,800 --> 00:29:43,920 miles longer or something like that. 469 00:29:45,400 --> 00:29:49,800 One thing that's really helpful for for new marathoners is to 470 00:29:49,800 --> 00:29:54,120 just try to trust the plan that they're following, even if it 471 00:29:54,120 --> 00:29:58,160 doesn't go all the way up to like a super high mileage or 472 00:29:58,160 --> 00:30:02,680 super long long run. I don't necessarily give every 473 00:30:02,680 --> 00:30:08,960 athlete I coach like a super like like super super long, long 474 00:30:08,960 --> 00:30:13,800 runs. I, I've coached people to run 475 00:30:13,800 --> 00:30:17,600 marathons on as little as like 16 or 18 miles as their longest 476 00:30:17,600 --> 00:30:20,040 long run. Often people want more than 477 00:30:20,040 --> 00:30:21,560 that. They want to do like 20. 478 00:30:21,640 --> 00:30:24,680 Sometimes people even want to do more than 20 before they're 479 00:30:25,080 --> 00:30:27,280 their marathon, but you definitely don't need to. 480 00:30:27,280 --> 00:30:28,880 The most important thing is really just like being 481 00:30:28,880 --> 00:30:31,320 consistent and growing your mileage patiently. 482 00:30:32,080 --> 00:30:38,120 So generally I suggest that like whatever mileage you're doing in 483 00:30:38,120 --> 00:30:40,920 a week, you should try to maintain that for for two or 484 00:30:40,920 --> 00:30:45,680 three weeks and then if that feels good, then you can 485 00:30:45,680 --> 00:30:49,960 consider increasing it. What I generally do with the 486 00:30:49,960 --> 00:30:53,800 athletes I coach one-on-one is I'll keep them at a mileage for 487 00:30:53,800 --> 00:30:56,760 about 3 weeks. The first week that's going to 488 00:30:56,760 --> 00:30:58,600 be new to them. It's going to be kind of hard on 489 00:30:58,600 --> 00:31:00,280 their body. But over the course of three 490 00:31:00,280 --> 00:31:03,800 weeks, they adapt to it. And then we take a recovery week 491 00:31:03,800 --> 00:31:09,200 to what that that's that block of three weeks soak in. 492 00:31:09,200 --> 00:31:12,080 And then that recovery week we do a little bit less mileage. 493 00:31:12,240 --> 00:31:19,360 And then in the next week we we increase it maybe by like 5 to 7 494 00:31:19,360 --> 00:31:23,560 miles or something like that. So essentially what we then get 495 00:31:23,760 --> 00:31:27,800 is let's say you have four months of training, you get 4 496 00:31:28,080 --> 00:31:31,560 one month blocks where you're basically running a mileage for 497 00:31:31,560 --> 00:31:33,280 three weeks, then take recovery week. 498 00:31:33,400 --> 00:31:36,040 Then you increase, run a mileage for three weeks, take recovery 499 00:31:36,040 --> 00:31:39,320 week, then increase. And you do that for four or five 500 00:31:39,320 --> 00:31:41,520 times depending on how long you have before your marathon. 501 00:31:44,440 --> 00:31:46,920 Because the marathon is 26.2 miles. 502 00:31:46,920 --> 00:31:49,480 Often I like have to bump that long run distance up pretty 503 00:31:49,480 --> 00:31:55,120 aggressively, but I try not to. But the the long gone distance 504 00:31:55,120 --> 00:31:58,320 is actually very personalized to the athlete I'm working with and 505 00:31:58,360 --> 00:32:02,440 and it often has a lot to do with their mental state and 506 00:32:02,440 --> 00:32:04,640 developing their sense of confidence as much as it does 507 00:32:04,640 --> 00:32:08,360 with like the physical nature of what I think they truly need to 508 00:32:08,360 --> 00:32:12,920 be prepared. So hopefully that gives some 509 00:32:12,920 --> 00:32:15,040 insight into it. It does, it does. 510 00:32:15,040 --> 00:32:18,080 And I've heard this from other coaches, really great coaches as 511 00:32:18,080 --> 00:32:22,960 well, that they don't really go over 16 to 18 miles during the 512 00:32:22,960 --> 00:32:24,440 long runs because it's really all you need. 513 00:32:24,440 --> 00:32:27,080 And the rest is kind of just a mental thing, which obviously if 514 00:32:27,080 --> 00:32:30,760 it's mentally, if the athlete mentally wants to do it, then 515 00:32:31,360 --> 00:32:34,480 obviously it's something that you as a coach do for them, but 516 00:32:34,480 --> 00:32:37,120 it's not necessary. Talk to me a little bit about 517 00:32:37,200 --> 00:32:39,680 the step back slash recovery week. 518 00:32:39,840 --> 00:32:44,440 What is that happens with our bodies after we, like you said, 519 00:32:44,720 --> 00:32:47,400 get used to new mileage? Why do we need that recovery 520 00:32:47,400 --> 00:32:49,280 week? What happens with our bodies and 521 00:32:49,280 --> 00:32:52,760 how does it prepare us for the next week of maybe a little bit 522 00:32:52,760 --> 00:32:56,160 more? Yeah, I think recovery weeks are 523 00:32:56,160 --> 00:32:58,560 really helpful. You don't see them in every 524 00:32:58,560 --> 00:33:01,920 training plan that you might come across, but but I pretty 525 00:33:01,920 --> 00:33:06,800 much always put them into my athletes plans, essentially. 526 00:33:06,800 --> 00:33:12,280 Yeah, it's after three weeks of running a consistent amount of 527 00:33:12,280 --> 00:33:14,200 mileage. You take a cutback week for 528 00:33:14,200 --> 00:33:17,440 recovery week. I generally have people do 20 to 529 00:33:17,440 --> 00:33:23,240 25% less mileage and less intensity during that week. 530 00:33:23,600 --> 00:33:26,280 So they're running less mileage and maybe if they were doing 531 00:33:26,280 --> 00:33:29,040 speed workouts, I cut those. They're just doing easy runs. 532 00:33:29,040 --> 00:33:31,920 Maybe they're just doing some strides or some hill, short 533 00:33:31,920 --> 00:33:35,440 hills or something like that. And really the idea is to let 534 00:33:35,440 --> 00:33:38,920 your body rest during that week and soak in the benefit of the 535 00:33:38,920 --> 00:33:42,520 hard work of all of the training you did in the previous three 536 00:33:42,520 --> 00:33:44,560 weeks. During that week. 537 00:33:44,560 --> 00:33:47,360 You rest, you get a little bit of a mental break, you get a big 538 00:33:47,360 --> 00:33:52,320 physical break and I think during that period it's kind of 539 00:33:52,320 --> 00:33:54,760 like a mini taper. It's actually a good week to 540 00:33:54,760 --> 00:33:57,800 structure in a tune up race if you're going to be doing 1 541 00:33:57,800 --> 00:34:02,240 before a goal marathon because because you'll be well rested 542 00:34:02,240 --> 00:34:06,360 going into that race. But these, these cutback weeks 543 00:34:06,360 --> 00:34:11,480 are great, I think to just give you a little bit of rest in the 544 00:34:11,480 --> 00:34:14,000 middle of the training, kind of break it up. 545 00:34:14,000 --> 00:34:16,679 So it's, you're not just like, oh, I have 18 weeks to go into 546 00:34:16,679 --> 00:34:19,000 my marathon and said, you're like, I got to work hard for 547 00:34:19,000 --> 00:34:20,400 three weeks, then I got an easy week. 548 00:34:20,400 --> 00:34:21,840 Work hard for three weeks, then I got an easy week. 549 00:34:22,280 --> 00:34:25,679 And you know, for for people who love to run and want to be doing 550 00:34:25,679 --> 00:34:30,520 this for a decade or two, I think taking these little bits 551 00:34:30,520 --> 00:34:33,440 of recovery throughout your training and then taking time 552 00:34:33,440 --> 00:34:36,120 off after your goal race and resting before you get into your 553 00:34:36,120 --> 00:34:39,400 next 1 is really, really helpful to keep you healthy and 554 00:34:39,400 --> 00:34:41,239 improving long term in the sport. 555 00:34:42,040 --> 00:34:44,199 Perfect. And that's how exactly TAPA 556 00:34:44,199 --> 00:34:46,440 works too. But just, you know, in the grand 557 00:34:46,440 --> 00:34:50,360 scheme of things that it is even more of a rest and gets you 558 00:34:50,360 --> 00:34:52,520 ready, let's your body absorb everything. 559 00:34:53,280 --> 00:34:55,600 Chris, thank you so much for coming on. 560 00:34:55,600 --> 00:34:59,120 And if somebody is interested, please let me know what you 561 00:34:59,120 --> 00:35:01,800 provide for the runners and what they can look forward to if they 562 00:35:01,800 --> 00:35:04,960 decide to coach with you. Yeah, thanks for having me on. 563 00:35:05,120 --> 00:35:07,640 Appreciate it. I, I feel like I was a little 564 00:35:07,640 --> 00:35:10,240 all over the place today, but I was trying to give give the 565 00:35:10,240 --> 00:35:13,000 listener a little bit of insight into my thought process behind 566 00:35:13,000 --> 00:35:18,400 all this stuff. You can find me at my website 567 00:35:18,400 --> 00:35:23,480 nightandruns.com or on Instagram at night and runs. 568 00:35:23,880 --> 00:35:28,000 I actually have a free audiobook edition of the book we're 569 00:35:28,000 --> 00:35:31,000 Speaking of today, Run Fast Marathons, Prune Path PR. 570 00:35:31,000 --> 00:35:36,040 So in that audiobook, I speak more to the point of all these 571 00:35:36,040 --> 00:35:39,720 six phases of marathon training. So if you'd like to download 572 00:35:39,720 --> 00:35:42,480 that, just go to my website or my Instagram and follow the link 573 00:35:42,480 --> 00:35:45,200 to my website and you sign up for my e-mail list and I'll send 574 00:35:45,200 --> 00:35:48,920 you a free copy that you can listen to on your next run. 575 00:35:50,000 --> 00:35:53,360 If you're interested in potentially getting some support 576 00:35:53,360 --> 00:35:56,000 with your training for your spring marathons. 577 00:35:56,000 --> 00:35:59,000 I work with folks both one-on-one where I write custom 578 00:35:59,000 --> 00:36:02,280 training for them and we work very closely on, you know, a 579 00:36:02,280 --> 00:36:06,280 day-to-day, week to week basis. And I also offer training 580 00:36:06,280 --> 00:36:09,080 programs that are, you know, proven to work and I've had lots 581 00:36:09,080 --> 00:36:12,480 of people follow where maybe you can get occasional support from 582 00:36:12,480 --> 00:36:15,640 me, but you're mostly just following a, a proven system. 583 00:36:16,080 --> 00:36:19,120 You can find all that stuff on my website along with my book 584 00:36:19,200 --> 00:36:23,720 and check out the options. I also do consultations 585 00:36:23,720 --> 00:36:26,040 occasionally, like if you're just interested in in talking 586 00:36:26,040 --> 00:36:28,120 with a coach, I do those occasionally. 587 00:36:28,200 --> 00:36:30,480 Some people really enjoy those just having someone to talk to. 588 00:36:30,480 --> 00:36:34,360 So you can learn all about that on on my website, nightruns.com 589 00:36:34,640 --> 00:36:38,920 and happy to help if you if you're motivated to work hard 590 00:36:38,920 --> 00:36:40,440 and at the goals in the marathon. 591 00:36:41,560 --> 00:36:42,960 Perfect. And we'll link everything in our 592 00:36:42,960 --> 00:36:44,800 show notes. And Chris, thank you so much. 593 00:36:45,920 --> 00:36:47,840 Yeah, thanks for having me on. I always appreciate it. 594 00:36:52,240 --> 00:36:54,960 Thank you, Chris, so much for coming on and speaking with me 595 00:36:54,960 --> 00:36:59,320 and elaborating on your phases of the marathon training. 596 00:36:59,320 --> 00:37:02,400 And of course, we're going to link your website in our show 597 00:37:02,400 --> 00:37:05,240 notes if you're interested in Chris's audio book or you want 598 00:37:05,240 --> 00:37:09,200 to learn a little bit more. And yeah, hopefully you guys 599 00:37:09,200 --> 00:37:12,600 learned something and that you enjoyed this episode a lot. 600 00:37:13,600 --> 00:37:16,280 Or contact Chris and get some more training tips. 601 00:37:16,280 --> 00:37:20,880 Absolutely. So Letty, this week is your 602 00:37:20,880 --> 00:37:23,440 journey to Kenya. Yes, right. 603 00:37:23,440 --> 00:37:27,680 I'm super excited. And hopefully people will TuneIn 604 00:37:27,800 --> 00:37:32,800 to your YouTube channel, Yes. We are at running podcast on 605 00:37:32,800 --> 00:37:34,920 YouTube. Because lady is gonna try to 606 00:37:35,080 --> 00:37:38,240 post videos daily. I'm gonna shoot for doing a 607 00:37:38,240 --> 00:37:41,840 daily vlog just because I've never done this before and I've 608 00:37:41,840 --> 00:37:44,280 challenged myself with New Year's resolution. 609 00:37:44,640 --> 00:37:47,320 I know I have this channel already, but I really enjoy 610 00:37:47,320 --> 00:37:49,600 being behind the camera more than in front of it. 611 00:37:49,840 --> 00:37:54,960 But I've, I've challenged myself to do this vlog, you know, just 612 00:37:54,960 --> 00:37:58,680 this little quick mini series of the trip to Kenya, given that 613 00:37:58,680 --> 00:38:02,640 we're going to an elite training camp and we're going to see a 614 00:38:02,640 --> 00:38:04,880 bunch of athletes, we're going to be in a different culture. 615 00:38:04,880 --> 00:38:09,080 We're even going to do a safari. So just to kind of make it fun 616 00:38:09,080 --> 00:38:12,160 and do it daily. So that way I can just get rid 617 00:38:12,160 --> 00:38:15,360 of all the footage that I'm going to accumulate and just get 618 00:38:15,360 --> 00:38:16,960 it out. So yeah. 619 00:38:18,160 --> 00:38:21,440 So you'll be in real time or near real time depending on how 620 00:38:21,440 --> 00:38:23,640 Internet connections go. Yes, yes, yes. 621 00:38:23,640 --> 00:38:25,240 That's the thing. We've already learned that 622 00:38:25,240 --> 00:38:27,880 Internet connections at the training camp is going to be a 623 00:38:27,880 --> 00:38:29,800 little iffy. So for that reason, I've already 624 00:38:29,800 --> 00:38:33,040 pre downloaded a bunch of the songs that I want to use for the 625 00:38:33,040 --> 00:38:35,640 vlog and other things that I need. 626 00:38:35,640 --> 00:38:39,680 And, and you know, for for the software that I'm editing on. 627 00:38:39,680 --> 00:38:42,920 I've written down a bunch of information so I can do the best 628 00:38:42,920 --> 00:38:45,760 job I can. So hopefully it'll come out 629 00:38:45,760 --> 00:38:48,400 great and then I'll find some Internet Cafe where I can just 630 00:38:48,920 --> 00:38:52,720 pop it up and upload it. So if you want videos of a bunch 631 00:38:52,720 --> 00:38:57,920 of the backs of elite athletes as they run away from Letty and 632 00:38:57,920 --> 00:38:59,480 they would run even further away from me. 633 00:38:59,480 --> 00:39:01,480 So it's not saying anything against Letty. 634 00:39:02,960 --> 00:39:05,360 You can shoot into the vlog. Well, you know, that is kind of 635 00:39:05,360 --> 00:39:07,840 the little bit of embarrassing part about this whole trip to 636 00:39:07,840 --> 00:39:10,720 Kenya. Not only are we slow people, 637 00:39:10,720 --> 00:39:13,720 we're also slow people coming from sea level. 638 00:39:14,160 --> 00:39:16,040 I know the evolution is hard, yeah. 639 00:39:16,080 --> 00:39:18,640 We're going to be like 7200 feet. 640 00:39:19,160 --> 00:39:22,280 So we're coming from, I think your watch actually said we're 641 00:39:22,280 --> 00:39:25,000 negative something. So we're literally coming up. 642 00:39:25,200 --> 00:39:28,000 And we're not negative. And we're, yeah, we're not 643 00:39:28,000 --> 00:39:31,800 underwater, but we're already coming in very slowly. 644 00:39:31,800 --> 00:39:33,280 I mean, these are elite athletes. 645 00:39:33,280 --> 00:39:35,720 We're going to be staying with Amos Ki, Peruto, Benson Ki, 646 00:39:35,720 --> 00:39:40,400 Peruto, Evans Chabet and the guy that recently won Valencia, 647 00:39:40,400 --> 00:39:43,440 Sebastian Saw. So those are just a few names. 648 00:39:43,440 --> 00:39:47,800 If you follow marathoning at all, you know that you have 649 00:39:47,800 --> 00:39:50,560 London winners here, you have Chicago winners, you have Boston 650 00:39:50,560 --> 00:39:52,320 winners, you have the most recent Tokyo winner. 651 00:39:52,480 --> 00:39:55,160 And they're all at this camp. And we're going to be running 652 00:39:55,160 --> 00:39:57,760 with all of them. So we're you're already really 653 00:39:57,760 --> 00:40:00,400 slow. You're going from 7 feet to 7000 654 00:40:00,400 --> 00:40:03,360 feet. Yes, and maybe it'll give you 655 00:40:03,360 --> 00:40:07,840 some more red blood cells for when you run your LA Marathon in 656 00:40:07,840 --> 00:40:09,520 March. I don't think those blood cells 657 00:40:09,520 --> 00:40:11,160 are going to stay in my body for a month. 658 00:40:11,160 --> 00:40:14,040 A. 120 days is the lifespan of a blood cell. 659 00:40:14,480 --> 00:40:16,560 I don't know how much you'll gain from a week of high. 660 00:40:16,560 --> 00:40:19,440 Elevation. Oh, watch out LA Marathon, which 661 00:40:19,440 --> 00:40:22,680 if you guys haven't signed up for LA, I'm an ambassador for 662 00:40:22,680 --> 00:40:25,640 the LA Marathon. So I just want to kind of throw 663 00:40:25,640 --> 00:40:28,760 that in here very briefly. We do have a discount code and 664 00:40:28,760 --> 00:40:32,880 if you message me I will send that to you and you can join us 665 00:40:32,880 --> 00:40:34,640 in LA, But that's just a side note. 666 00:40:35,480 --> 00:40:40,760 So you're gonna attempt to film a documentary and then what will 667 00:40:40,760 --> 00:40:43,240 be done of it is to be determined. 668 00:40:43,560 --> 00:40:46,280 Yes. So yeah, my primary reason isn't 669 00:40:46,280 --> 00:40:49,440 really going to embarrass myself at the running, although I will 670 00:40:49,440 --> 00:40:52,800 participate in the training camp as much as I can. 671 00:40:53,200 --> 00:40:56,200 But yeah, we're going to film a documentary on these elite 672 00:40:56,200 --> 00:41:00,040 athletes, with the big question being why are Kenyans so much 673 00:41:00,040 --> 00:41:02,640 faster? And then we'll have hopefully 674 00:41:02,640 --> 00:41:07,280 some answers for everyone. Sounds good, maybe we'll get 675 00:41:07,280 --> 00:41:10,560 some more insight from your daily vlogs. 676 00:41:10,600 --> 00:41:13,600 Yes, absolutely. But next week we've already pre 677 00:41:13,600 --> 00:41:15,280 recorded the episode. We're going to talk about 678 00:41:15,280 --> 00:41:18,720 self-defense for runners and I have a great person that I 679 00:41:18,720 --> 00:41:22,520 interviewed that I met recently at the running event who has 680 00:41:22,520 --> 00:41:26,400 made quite an impact actually. She has actually been even 681 00:41:26,400 --> 00:41:31,080 quoted quite an impact in the world with her self-defense 682 00:41:31,080 --> 00:41:33,280 business. Even one of the former 683 00:41:33,280 --> 00:41:38,040 presidents has mentioned her, so stay tuned for that one. 684 00:41:39,920 --> 00:41:42,120 Hey, with that. Have a great week of running. 685 00:41:46,800 --> 00:41:49,280 Thanks for tuning in. For more information and 686 00:41:49,280 --> 00:41:51,200 marathon running news, please head to 687 00:41:51,200 --> 00:41:56,520 www.marathonrunningpodcast.com and we'll be back next week.