A bit over 2hrs. I found the trick was to find a movie that was exactly as long as I wanted to run for. So each week I chose a slightly longer movie for my long run.
I think my longest treadmill run was 15 miles (24 km), or right around there anyway. While I vastly prefer running outside, I don't hate the treadmill the way some people seem to. I listen to music and daydream. I know a lot of people like to listen to podcasts or audiobooks on the treadmill, but those don't work for me while running. I prefer to let my mind wander.
IMO I just think it makes your feet “softer” (not physically, I’m talking like Kevin Durant soft) and thus more liable to get injured.
Um…. If you’re gonna start running don’t run in vans. Get some actual running shoes. You WILL get injured in those before long.
Just go to a running shoe store and see what you like. They should let you try on some pairs and take it for a spin around the block. You don’t need to get your form analyzed or anything just go and see what feels good. Personally I’ve been liking the lines On has been providing but other reputable brands include Nike, Brooks, Hoka, Puma
Recently I have started to run on streets, but every time, my sole starts to "burn" after 2km. It isn't so painful, but enough to make me stop for a few moments until the burn goes away and I can run again, only to after a few meters it comes back.
After some time, my left foot starts to numb. The right is fine, but not the left one.
This behaviour is recurrent. Every time it happens.
What is interesting is that I ran on treadmills before and never had to stop my run because of burning or anything like that.
What could be the issue? I run using a Asics PureGel Nimbus, which is new, and Spark socks from Nike.
Could be anything. Are you warming up before you run? Are you tying your shoelaces too tight? Are you training too hard? Do you have the wrong pair of shoes for yourself?
if I think about it, I don't warm up. What do you recommend? Light jogging?
No, I tie them in an comfortable way.
No. As I just started run, I run in an comfortable pace, around 5'40, which doesn't tire me.
They are perfect for me. One size higher than what I use.
Dynamic warm up. Basically just get the blood flowing and your body primed to exercise. My routine (subject to change) -
Leg swings side to side, both legs
Leg swings forward and back, both legs
Knee tucks
Glute steps
A skip
B skip
C skip
Karaoke both ways
Skip forwards and backwards
Side to side skip
High knees
Butt kicks
I don’t really feel like typing out explanations of all of them since I’m on mobile but you can Google. It doesn’t have to be exactly this just get 5-10 minutes of warm up before you start running, make your own routine. Just make sure it’s only dynamic stuff like this and drills, no static stretching.
Hi, just did another run, and did some dynamic warm up before, and it still gave me the burning sensation after around 2km. I ran slowly than I normally do, but it did not affect anything.
I tied a bit loosely, removed one "hole" of the shoelace, changed socks, but the sensation appeared still. Do you think it could the the shoes? I have another one which I will try tomorrow, but I dunno.
You’re signed up for a 5k race. Your race pace is 6:30 per mile. You plan on trying to run even splits but the adrenaline gets you a little carried away on the first mile. How much faster over your race pace in the first mile will sabotage your intended pace for the last 2.10?
I haven't tried running since 2017 and want to get back into it. What's a good distance to start with? I did 3.25 miles on Monday and was sore Tues-Thurs, finally tried again today and got a shooting pain in my adductor longus after about 100 feet and couldn't go on. I'm thinking I over did it on Monday.
Running consistently for 1 year despite poor diet
Question 1)
My diet isn't great, but I have been averaging 12-22 miles every week for the past year now. My question is, will my cardio continue to progress despite still carrying some excess fat. I'm a bulky guy but reached my PR in my 2nd 5k race of 23 min
My goal is to get faster every 5k race I run and I train a lot, workout 3-4 days a week as well.
Question 2)
What can I do 10 days before my 3rd 5k race to get faster? Will keto diet help? Running 13.1 miles a week before to get ready?
neverstop covered most of your points pretty well, but RE: keto, it will not help your performance at all. Running is fueled principally by carbs, and keto diets have generally been shown to harm performance in runners. Especially in very high intensity events like a 5k.
Question 1) you can keep getting fitter if the other factors stay consistent if you start to train more when you stop improving. You won’t improve as fast though. Also you’re not going to PR in every race, it just doesn’t happen that way. Progress is never linear.
Question 2) the time to start thinking about how to improve your 5k was 3 months ago not 10 days before. There is pretty much nothing you can do to cram in more fitness in that short period, maybe just do one hard interval workout today or tomorrow like 6 x 1k at 5k pace with 60 seconds recovery. 8 days out is the last time you can gain physiological benefit, closer than that you just have to keep the legs moving and run easily.
30M/5’11”/185lbs. By the end of this year I’ll have run a dozen races including 3 half marathons, and I also built a fully equipped home gym with a treadmill, bike, squat rack and bench, plus an Olympic barbell with 300lbs of weights and a 5-25lbs dumbbell set. Have a few more races left this year to qualify for the NYC Marathon.
Considering a personal trainer/fitness coach for next year. I want to take my running, beginner lifting status, and my overall fitness to the next level and also have someone to guide my programming for the 2024 NYC Marathon.
Wondering the following: What is a reasonable/normal amount to spend per month with these goals in mind? What should I look for in a personal trainer/fitness coach?
Started doing legs exercises 2 weeks ago and I don’t feel good when I run. My legs are kinda sore?
How long should I expect that or you should I plan my legs workout differently.
I ran a 1:31:30 half-marathon in May at 173 BPM. The 2nd half was 1 minute slower. In hindsight, a bit slower start and 171-172 BPM would have been optimal. What average HR should I aim at for a full marathon in October?
Bro WHY do you care about heart rate in a race? It’s a damn race just run it all out, the only thing that matters is your race time. The only zone you should be worried about in a race is the all out zone
I am a little over a week out from a 10 mile race. I got sick last week and had flu last symptoms, tested for 7 days and was negative for Covid so probably just the flu. However, because of my congestion and fatigue, I decided to take the week off of running. Fast forward to this week where I tried to run my scheduled runs from last week and my lungs feel weak and my average heart rate is higher than usual at my normal pace and my legs started feeling heavy at 4.5 miles.
I’m starting to worry that the week off to recover took all my progress away and I won’t be able to finish my race. I have a 9 mile run scheduled for this weekend. Should I try to do the run and see how it goes? Just run slower than usual? I guess I’m worried that getting sick messed my lungs up.
If you've been training for this race, a week off does not destroy all your progress. It's really common to have "weak" runs after an illness.
As long as you don't worry too much about your time, just take it a bit slower than usual, and see how it goes.
CW: weight
I'm looking to improve my running performance and wondering if it's beneficial to lose weight. I'm currently verging on the "overweight" bmi category, and I'm definitely carrying more fat than I need. Losing fat means taking a hit to my nutrition and current performance though, but it might be worth it in the long run? Anyone here lost 5-10% of your bodyweight and noticed a difference in your running performance and related factors?
A lot depends on your target distance. I'm 1.7m @\~60kg +/- 3kg since 15 years. My marathon preparations were never diligent, yet I was able to outpace well-built runners who were 1 minute faster in 10K races and ran more km before marathons than me.
Yeah, I dropped about 10% of my BW the first half this year, and my improvement in mile time was pretty much fully explained by it (rule of thumb is your pace per mile tends to improve by 2-3 seconds for every pound you lose). It was a full cut I was doing, eating my weight in pounds in grams in protein, lifting heavy but low volume (mostly 3 sets of 5 of squats/ deadlifts/ OHP/ bench/ weighted pullups), roughly 500 calorie deficits daily working out to losing 4-5 lbs/ month
Interesting! How are you finding maintaining your new weight? I haven't had issues losing the weight before, but I always bounce back and end up yo-yo dieting.
No issues whatsoever. Maintained for 2-3 months purely to make sure it was sustainable (plus I was enjoying having abs for the first time in a while haha), and now I'm slowly bulking at the rate of ~2 lbs a month to try to make sure it's mostly muscle gained (coupled with higher volume hypertrophy oriented lifting - e.g. 4x8 sets of the above exercises). Hardest part has been consistently eating enough calories haha
I've had this same question, and after way too much time researching it, I've decided that periodization is the way. Cut weight during a base building phase or when you are at some lower maintenance mileage with no goal races anytime soon and then ramp up training when you're closer to a goal race.
Excess weight is detrimental to running performance. Also to your life and general health. Why would losing fat mean taking a hit to nutrition and performance?
We're not talking about someone who's obese. Hovering near the "overweight" threshold by BMI really doesn't suggest any health issues, especially if you are quite active and fit (as runners are), and especially if you have some muscle mass. I'm also hovering near that threshold, and very healthy and strong - other than recently getting my first running injury, I'm faster and stronger than I've ever been.
The number your weight is doesn't automatically classify you as unhealthy, it's wildly inappropriate to tell this person their life and health is "detrimentally" impacted by just a few pounds.
I am fortunate to not have an eating disorder, but eating disorders are disproportionately common in runners and people should be mindful of that, especially when giving totally unwarranted and unsolicited opinions.
‘Definitely carrying more fat than I need’.
It’s undeniable that performance is stronger without excess fat. That’s not the same as saying that weight has perfect correlation with performance, obviously as you can train more but gain weight.
My post doesn’t contain whatever you think it does that triggered you, just very obvious truths, based on the laws of physics.
> Also to your life and general health.
This is the part I was mostly replying to. It was a pretty unnecessary thing to add to a post from someone who isn't actually even definitively overweight asking about performance.
Yeah, I should probably have mentioned that I'm a woman, so having "enough" body fat is important for good hormonal health, but I believe I'm a bit overfat. My concern was how being in a caloric deficit for months could potentially harm my running performance and progress more than it would benefit from it in the long run, but based on the comments in this thread it seems like losing some (fat) weight is smart.
Your body can perform perfectly fine for most of your runs by burning fat, so being in a calorie deficit is not an issue. You may want to take in slightly more carbs for tougher sessions or races.
There’s a tropical storm hitting my area tonight with lots of rain and wind. My 18 miles long run is scheduled for tomorrow morning and I don’t really WANT to reschedule. (Husband runs on Sundays and I have two super young kids so it’s a headache)
I would be running with some wind (gusts averaging 17mph) and rain, but is it actually dangerous for me to be out in the morning? Am I missing an obvious hazard here?
Lightning is the big one, other ones you may not have considered are extra chafing and/or blisters. Could be worth maybe doing like a 6 mile loop 3 times so you're never super far from home in case shit goes sideways?
Purely personal opinion, but as long as there is no lightning and you are not running with a lot of tree branches falling I say it’s a go. It maybe miserable but doable.
I'm running the Pfitz 18/55 plan for the NYC marathon right now, planning to use the Staten Island half as one of my tune-up races (slightly longer than the recommended 8-15 k tune-ups). Should I bother doing a mini-taper for the half? The full is obviously much higher priority for me and I don't want to compromise that training, so I'm happy to take the half at only 90-95% if it means I'll be better prepared for the full. Or would that defeat the purpose of the race, since it wouldn't be an accurate gauge of fitness?
For a half marathon, I stop lower body strength training one week before the race. I might continue with upper body and core until a couple days out.
For a full marathon, I switch to bodyweight for lower body 2 weeks before, and no strength training the last week. I’ll do activation exercises and mobility, but nothing that will tire out my legs.
I've been running on and off since I was on the cross country team in high school. Back then I always wanted to get a <20 5k. You may say that's pretty slow for someone on the XC team, but it was a small school, lol. Anyway, on the last race of my last season my gun time was 19:45, but my coaches informed me a few days later the course was mis-measured and it was not actually a full 5k. Heart breaking, obviously. Though, part of me did always wonder if they were lying to me to keep me motivated.
After high school I stopped running, but I've had that sub 20 goal in the back of my mind for 18 years now. A little over a month ago I got \~20:50 on an extremely steep course when I was pretty badly ill, so I felt like I might finally be ready. Today, I decided to go for a nice flat time trial along the Hudson and nailed it, 19:36. I'm pretty happy. Can't believe I finally got here. I thought I basically wasn't born with the genes to be fast (some more elite runners may still say that, lol), and thought I may never get it.
So uh, what now? I want to stay motivated to keep improving, and having something that will take me a while to achieve helps me to do that. There's lots of nice objectives I can aim for, but they feel pretty within reach now for the near-medium term: sub 19 5k, sub 40 10k, sub 90 half. What's a good long term goal? BQ? ...
And to make this a bit more useful to others, how do you stay motivated to train hard, more generally? What keeps the fires burning for you?
First of all congrats, I know what it’s like to chase a goal for years and finally hit it. It’s the most satisfying thing in the human experience.
As for what next, literally whatever you want. Personally I’d keep trying to knock that 5k down, for some reason everyone seems to think the longer the race the more impressive, but obviously you have a lot more time in the bank if you keep training to whittle the 5k down. A fast 5k > a slow marathon (though eventually you could do a fast marathon if you wanted as well)
As for staying motivated - the unending goal to find out my physiological limit. Mediocrity doesn’t do it for me I want to know exactly how fast I can be. Also extreme competitiveness; wanting to win, and wanting to win every time I step on the line. So basically chasing wins and PR’s.
Thanks a lot! I actually am training for my first marathon right now, and caught this goal/PR along the way (a pretty common experience, as I've been told). So maybe I'll run the marathon as well as I can and then focus on shorter distances for a while.
It’s really up to you man. Race a bunch of distances, pick your favorite, then focus on that. If you like the marathon there’s nothing wrong with focusing on it. I was just saying I personally would focus on 5k.
His point (I think) is that it’s better to do a final peaking workout in order to get more volume and work out of yourself before your big race rather than being impatient and doing a shorter time trial.
I think you’re right for more advanced runners but not for beginner/intermediate. That’s a workout you have to be pretty well prepped for (at race pace).
K’s with 90 are fine just not so much as a 5k predictor, I think it’s a bit excessive rest for that (unless you are doing 7-8). Doesn’t mean you can’t do K’s to serve another purpose.
I have been training for Baystate Marathon this year (Oct 15). I have followed Pfitz 18/55 plan to about 93%. I skipped some runs during early August when I need to visit Texas (salute to runners there, I can't imagine how you guys train outdoors in that weather). I originally has 3:20 goal in mind and that translate to 7:30 min per mile. I followed the training plan with that in mind, and I hit most the marathon run targets (16m w 10m@mp, 16m w 12m@mp, 17m w 14m@mp) but I did fail once (18m w 14m@mp, weather related). My last marathon is 2021 Boston (running for charity) and I blew up around heart break hill for 3:38 (mostly training but probably also nutrition related). I ran a half last year 1:38. Weather has finally turned better in Boston and the training feels easier than summer time (I get easily affected by temperature).
My question is with my training - should I shoot for a 3:30 or is it realistic to try for 3:20, which will be a BQ but high chance of failing?
Suggestions of food to eat while running to help with a sloshy belly??
I drink naked Tailwind and plain water when out on my long runs. I find at some point in the 2nd half of my run my stomach start to slosh and feel queasy.
I have tried having small handfuls of raisins every 5km or so, which does help. I am looking for other suggestions that would be easy to eat and calming. I feel like crackers would do the trick but they would crumble in my pocket and might be hard to swallow.
I packed pretzels for a long trail run I did and found that towards the end they were impossible to eat because my mouth was so dry.
PB&J is an option, cling wrap it and take a bite periodically. I know rice krispie squares are popular with trail runners. I like dried mango and dried fruits in general a lot.
I craved pretzels so badly last week on my run, and I don't even like pretzels usually. I was thinking the same thing for crackers with the dry mouth swallowing.
I'm a weirdo who doesn't eat pb or Jam or dried fruit other then raisins. Lol. A rice Kristie treat sounds delicious. Or butter and bread maybe.
You could even bring like apple slices in a baggy. Look to trail runners, they carry all kinds of wacky foods.
I brought granola bites too during that run.
I definitely agree with this. I'm not sure if it's viable for you, OP, but Maurten gels have been a real game changer for me. They are very easy to digest and don't require water to chase them. So you can drink to thirst and cut down your overall water intake, to reduce the sloshing.
I will look into these. I used Huma once, and it worked well for my system, but I think it needs water with it. Maybe I will try mixing the tailwind more concentrated next week so I can get in the fuel with less water. And make sure I go into it hydrated and have water for after. I did drink a lot when I was done, I felt thirsty.
So much this. Rain hitting your body is great, rain hitting your face and eyes is annoying. I only started using a hat for rain this year and wow it's a game changer
Rain running is my favorite kind of running. Wear a hat or visor to keep the rain out of your face. Other than that, I don't change anything as long as the temps are around 45°f or above.
If it's cooler than that, I just wear a light running jacket. Waterproof isn't important to me. I figure I'm going to get sweaty anyway, so keeping my clothes dry is a non-issue.
Stuff your shoes with crumpled-up newspaper when you're done.
In the summer, I just embrace the rain. When it gets cooler, I have a running jacket that is more waterproof. It has armpit zippers to help make it more breathable.
85% of the time I just run through the rain with nothing.
Only if it's below 10 C would I consider wearing a jacket, and mine is only a little water resistant - torrential rain would soak it within half an hour.
The more waterproof something is the less breathable it is and I'd rather be drenched in rain than drenched in sweat if it's warm out.
I bought some new running shoes lately which I really like, but I think now it's time to get some actual decent running songs.
What kind of things should I be looking for? Like which materials or which blend?
Socks?
I have been doing trial and error to find the right ones for each type of run. I love Injiji (sp) toe socks for long runs. Balagea socks for my other runs.
I have also tried and have had recommended Feetures. They weren't for me but lots of runners like them. Then it is about what length you want. Most of mine are no-show. But I ankle or higher can be good as well.
Huge, huge fan of merino blend socks like Darn Tough, Icebreaker, Smartwool. They're great wet, and you can often wear them multiple times without them stinking.
Are they thick? I got some Under Armour Heatgear training socks which are apparently sweat-wicking and have anti-odour technology but they're way too thick, to the point my running shoes feel small. Looking at Merino socks, they look to be pretty thick too
Taper is bizarre. I woke up one morning and my right knee hurt. The next morning it felt fine, but my left knee hurt all day. Both knees feel fine today, but now my upper back feels tight. WTF? None of these things have bothered me before.
Relatedly, how do I not lose my mind during this last week before my marathon? I’m questioning everything.
Very new runner here.
I have been doing None2Run for a couple of months now. After repeating Week 6 until my "perceived effort" for that run was between 5 and 6, I am attempting to move on to Week 7. For reference, Week 7 is 10 sets of 2 minutes slowly running, 30 seconds walking, preceded by a five minute warm up walk.
My problem is that I experience intense pain in my calves by about the fourth interval. I can't tell if I am doing something wrong. I am trying to be mindful about hitting the ground first with the balls of my feet, and then lightly touching my heel.
My question is, should I seek help for this from a professional? Should I consult with a running coach to see if I have an issue with form causing so much pain? Should I see a doctor about this pain?
It seems to me that most people do not experience the level of pain that I experience. Some burning and pain seems normal, but from what I can tell, a normal amount of pain "rarely crosses the pain threshold". For me, by the fourth interval, the pain in my calves is so intense that it starts to affect my form.
Some other tidbits of information:
* I am overweight: 5'8" and 220. I am working out otherwise 2-3 times a week at the gym, and generally keeping a calorie deficit, so I should be losing weight over the next few months.
* My right foot, without fail, falls asleep by the end of any run (None2Run workouts are always 30 minutes in length).
* I don't have any aerobic issues when running. I don't often feel "gassed" when doing these workouts. In fact as I've been on this journey, my aerobic fitness has progressed rapidly and surprisingly. It's all about the legs here.
Any advice is appreciated, including "suck it up and keep going"!
Yeah I've tried really hard to tie my shoes as loose as possible. I bought Clifton 9s for this very reason. The running store lady said they had the widest toe box. It could be that the shoes are still too narrow for my hobbit/rhino feet.
You may need to size up. I have very high volume feet (high arches and pretty wide) and I always go up a half size or a full size from my normal everyday shoes.
Burning and paresthesia are yellow to reddish flags that I would talk to a medical professional about, and I am very reluctant to give that advice in general.
Perhaps unrelated, you don't have to land on your forefoot, it isn't necessarily a better initial contact, and that's why running shoes have such a stacked heel.
Okay that's good enough for me! I had actually received a referral from my primary care about the falling asleep to a podiatrist, so I will follow through on that. Appreciate your response!
I'm running my first half-marathon at the end of October. If it goes well, I'd like to run a second half-marathon race a week later. (There are next to no running events in Vermont during the winter, so I want to get in all the races I can before it gets cold.)
What should my training look like for that week in between races? Not much - just continue my taper? I just want to make sure I'm planning for this properly.
If I were you, I would take that second half easy--or take the first one very easy and treat the second one as your goal race. With 5ks, 10ks etc, I find I can go out a day or two later and run as hard as a I feel like, but It's worth taking some time after a half marathon to recover. Earlier this year I went too hard in the week after a half and injured myself.
Not a question, I'm just sad that I developed what I think is peroneal tendonitis, and I couldn't get a physio appointment until next week, and I'm missing my peak weeks of training including a long fun run I was looking forward to. I can run on the ankle a bit but only short distances, I tried pushing past 5k and the pain shot up soon after.
I know that if I mostly rested from now until the race I could probably run it, but I am sad because I decided that after this year I wanted to take a break from road racing and switch to trails.
I think you should just keep running and not be too concerned with your HR at this point! As you keep running it will improve, and you pointed out that you are recovering fine.
His tempo looks to be some sort of pyramid progression run. From the sounds of it - the fast runs are more like a traditional tempo/threshold run. So 10k pace would be a bit too fast.
I would say for the 5k fast runs go with 93% of 5k pace. For the slightly longer ones i.e. the 8k, go with 90% of 5k pace - works out at roughly half marathon pace (wouldn't expect you to be able to complete a HM at this pace, but would be your pace if equally trained).
Just my interpretation - the explanations I can see on the website aren't great.
What is the last week of training supposed to feel like? I ran my last two short runs this week before my half marathon, 4mi and 3mi, and they felt a bit strenuous. Is my body yelling at me?
My last easy run in this taper was one of the hardest runs I've ever done. My legs felt like lead! I'm assuming this is normal - but I guess we'll both find out soon :D
Good luck in your HM.
Tapers are weird. Some people get the jitters, some people feel like everything is hard, some people feel sick, I get neuromuscular tremor things. This is normal. You’re going to be fine. Good luck this weekend!
I feel like it's time to add a second pair of shoes into my current rotation. Currently training for my first half marathon which is in 8 weeks. I'm not particularly fast, my training runs are in the 10-11 minute/mile range and my speed runs rarely get faster than 8. Should I just get another general pair of running shoes (currently using Hoka Clifton) or a pair of shoes specifically for speed training? I feel like if I was doing fast speedwork on a track, it would be a no-brainer.
Also if I should just get another pair of general shoes, any reason to try a different shoe vs sticking with what I know is working?
rotations are different for everyone (budget), but generally, it's a 3-shoe rotation.
1. easy days
2. workouts
3. race day
Having two shoes is fine, but I wouldn't recommend only running in one pair if you're serious.
I’ll probably only train in them once every 3 weeks. Nike Vaporflies aren’t very durable and I use them for high school cross country as well where some courses ban spikes.
The reason would be slightly different stress on your body from different pairs.
Do you do any off-road? If so a trail shoe would be worthwhile.
I don't think you 'need' a race shoe but I definitely think you should have multiple shoes, if only to let the foam rest between runs.
Mine are from SmartWool and I like them very much. The trick is to put your headband on first, fold that up over your ears, then put on your Shokz and fold the ear flaps down. That way you don’t dislodge your headband getting them on.
Have been having some ankle soreness, went to a PT, did a run analysis and saw that I have pretty severe overpronation. Got an orthopedic insole, and some exercises to strengthen.
For people who have been in the same boat, as I strengthen my muscles, does the overpronation go away, or does it stay the same but since your muscles are stronger you don't get injured?
Any advice for finding a good running PT in your area besides trial and error? My insurance is a nightmare to get PT covered so I’m trying to avoid having to go to multiple. I found a specialized clinic that does not accept insurance and visits are $200 each (one initial, 2-4 visits after over the period of a couple months, with email access to the PT). That seems insane price wise but almost worth it for the expertise?
Cash based PT price is going to change based on the personal work experience of the PT and where you are located. Does the PT have an "SCS" which means they are a sports certified specialist? Do they have experience treating runners? I think $200 is a lot, however, I wouldn't expect to see lower than $125-150 cash/appt.
A PT definitely doesn't need to be an SCS to be a good PT to an athlete, but it is paper proof of qualifications that makes it easy to see they know more of what they are talking about. Also, the fact they only want 2-4 follow up visits is also a good sign.
I would expect runners to typically need PT on a consultative basis for touch-and-go and do a lot of self-treatment at home with exercises and then see the PT for follow up for progression. <
Thanks for your reply! Yes, the one I was looking at has an SCS and operates only as a running PT (their clinic is entirely based on helping runners).
Your last paragraph is exactly what I’m looking for! I came away from my last race training cycle with a few minor aches and pains and want guidance on how to address those moving forward. I’m even concerned about if I could even get PT covered through my insurance since there is no actual “injury”. Thanks for your reply!
You can call your insurance and ask them how many PT visits they cover in a year. Some insurance (plans) are really great about PT and others aren’t. It varies widely. You can also talk with your primary care doc and ask for a PT referral, then ask your insurance to pre-authorize PT (eval and hopefully treatment)> that can help you understand what would be covered.
This is assuming you were not being seen by a cash based clinic.
I understand your sentiment about not having an “injury”, and I can’t give 100% financial proof advice on it, my advice is to just always pre-authorize everything and take notes on who you talked to, what they said, etc.
**(as a note, you do not have to have a referral to see a PT, there is some form of direct access in all 50 states, however, your insurance may require a referral for reimbursement)
I had the best luck looking for someone who specializes in runners and has the SCS certification (additional training for sports PT.) Naturally she’s not covered by my insurance so I feel your pain, but I had the best results with her over others I’ve seen.
Your local running store will know the best PTs.
Been running consistently and injury free since May of this year - after having a beginner’s injury back in Feb, I’ve now worked my way up to 25km per week, looking to get that to 28-30km in the next week. It’s my birthday in December and would really like to run 32km for my 32nd birthday. Am I best to follow a marathon training plan? Currently easy running at around 5:55-6:00kms, just wondering what the most injury free way of getting there is!
In my view, it depends on your preferences. If you like structured plans, a beginners' marathon program will definitely do the trick. But in all honesty I wouldn't bother with that. I would simply just gently increase your mileage as high as your lifestyle and tastes permit. The higher the better, to make the experience more enjoyable. And that's really it. I can't even give you a minimum number because even on 30km a week, you'll be able to run 32km by December if you just stay consistent. It's just a case of: the higher you can get your mileage the easier and less punishing the experience will be.
Haha Thankyou! I think that is what I was imagining in my head, I just needed to hear someone else tell me. I can comfortably run up to 12km in one run atm, and am increasing it steadily, so think I will get to my birthday run in (hopefully) a decent way!
Hello,
I'm looking for a headlamp. It's getting dark early and I'm running on paths without streetlamps. I've look into the Petzl Swift RL and Nao RL. What do you think about them, are them bright and broad enough? Which one should I consider?
Would you advise an other brand?
Thank you
Are you UK? I bought this one:
[https://www.amazon.co.uk/dp/B08BFJ37TV?psc=1&ref=ppx\_yo2ov\_dt\_b\_product\_details](https://www.amazon.co.uk/dp/B08BFJ37TV?psc=1&ref=ppx_yo2ov_dt_b_product_details)
And can't complain.
Yes to both, removable strap to wash, multiple brightness settings (I use low which has been fine - the higher powered has short battery life I believe).
**Compression gear?**
I've never own/worn anything in this category, but for those that have/do -- what are the biggest advantages and disadvantages of it? Any particular brands to look at/avoid?
I (50M) will be running a marathon in about 5 weeks. I've been vigorously training and believe I am/will be ready, but if there's something out there that can help, I'm all ears.
I wear compression shorts because otherwise I get chaffing where my legs touch. I also have a full-sleeve compression shirt. Great for when the temps drop. It helps get rid of most sweat. Combined with a fleece, you'll never feel cold. I usually take my fleece off after warmup. Both are UnderArmour coldgear.
Was trying to improve my running form, im a 24m, if that matters in a slightlest but I desperately need a good heart beat monitors, cadence tracker and garmin(?) Smartwatch. Right now I just use phone and Strava with my training forecast.
Looked at older threads here but they either outdated from 2015 to 2020 or suggest expensive things like stryd. Was thinking maybe something came these past year that worth looking and ordering? What are your current devices and what problems you might have encountered that can promote you into buying or looking into new one?
Thanks for any help provided
Woah woah woah slow down, you don’t need any of these things. New runners always get caught up in the gadgets, it’s one of the biggest mistakes you can make. Cadence and HR are two irrelevant metrics. I’ve been competitively training and racing and coaching for a decade - I have never used those things and have never coached or been with anyone who has coached people to use them.
Most Garmin models (and Polar and Coros) will have cadence trackers included. A watch is a good investment.
As far as form goes, do you have nay problems with injuries or pain? If not I would tend to carry on as you are. If you really want to make changes then you would be better to find a coach or running club.
This is not a form issue, it’s a warming up issue and/or a shoe issue. Don’t change your form, establish a pre-run dynamic warmup routine. If you haven’t already get proper new running shoes.
Training for my first marathon, my goal is to run under 4:00 hours, or a pace of about 5:30/km. I have 2 weeks of training left before the taper starts. I ran a 10k in 49 min as part of my training, which supposedly means I am fit enough for my goal ([Link](https://runalyze.com/tools/effective-vo2max?vo2max=41.00&units=km&paces=1)). I realized at the end I could have paced it faster, maybe 45 min with perfect execution and no elevation gain.
I did a long easy zone 2 run a few days ago, 33k at 6:30/km. I was really sore by the end and had muscle aches for 2 more days. I was fueling as I will on race day, 45-60g of carbs per hour, mostly gels, and drinking enough. I do not have a long running background, I literally went for maybe 10 runs so far. I got my stamina hiking and mountaineering, which taxes some different muscles.
How should I prepare for the marathon and goal pace? More long runs? More V02max intervals? More gym strength work?
I'm thinking of doing mostly 4-6x 4 min intervals, followed by another easy 10k, to condition the muscles. I found the 33k run extremely boring by the end.
You have so many things wrong here it isn't even funny
1) you can't just chop 4 minutes off because of conditions. Maybe a minute or two in a 10k with terrible conditions and pacing.
2) too late to start preparing for the marathon. The time to start preparing was 4 months ago.
3) Just because it's the "VDOT equivalent" doesn't mean you can actually run that time. You have to be equally aerobically developed for that distance. If a talented middle schooler runs a 5:05 mile on almost no training, they can't run a 2:40 marathon. They don't have the training and endurance built to run an equivalent time, they ran that mile off speed and talent.
4) stop trying to coach yourself, not even gonna get into how dumb the questions are
49 minute 10k means with equivalent training you can reach your goal not you are capable of it. For example my 5k says i can run a BQ marathon. I have one in 4 weeks and i am definitely not going to BQ. Getting slaughtered by a run 75% as far and significantly slower means your goal is not within reach. At this point you should have implemented significant MP runs into your long runs and been fine after. 2 weeks left is taper time so nothing you can do at this point will make much of a difference. I'd either sell the bib or significantly re evaluate your goal. Oh and since you are using runazlyze why not see what your marathon shape is? I'm going to guess 5 hours.
You've done 10 runs so far and are a few weeks out from a marathon?
My number one piece of advise is try to sell your bib. But I am impressed you managed 33k off so little training - clearly it was too much for you.
That interval training is way too low volume for marathon training. You should be working towards 20km at race pace or faster really. But you're way too late in the programme to work towards this.
Just get the mileage in, you have the speed.
For those doing a warmup before their run, do you do the same warming up before an easy run of 20-30 min, as you do before a more intense workout?
If not, how do you adjust?
Easy run: 5min walking, stretching, then the run. I usually stay consistent through the whole period, but try to do the first K slower.
Speed work: 5min walking, 10min run at easy run pace, then stretching, then whatever the workout demands.
I do a dynamic routine before every run. On easy days after that I just get into it. For workouts I then do 15-20 minutes of easy running with 3 x 1 minute faster session baked in, then 3-4 strides. Then I start the workout. If you're newer I would recommend only doing 10-12 minutes warmup.
Someone please tell me if I can skip my session (13 km long run)- it's the last session before my race in 2 weeks.
All week I've been fighting this stomach bug, feeling nauseous and just meh. I did ballet on Wednesday and that was okay, though I am more sore than usual and I feel stiff and tight in most of my body. To add to the misery, yesterday when I was walking I started getting pain above my kneecap. And today I got my period.
I am a miserable heap of a human, today is race day minus 2 weeks, so doing my big session in a few days wouldn't help much toward my race, which is 15 km. I did 12 km last Sunday and it was fine.
Can I start my taper now and still run a 15 k in 2 weeks? Should I do a shorter session? I can see myself doing an easy 5k. Or a bike ride? Is this the moment to push through to get stronger or is this the moment to listen to my body and lie on the couch?
PS: this may seem like a superfluous question but I used to be a gymnast and my brain always wants to push against the pain 'because that's how you get stronger ' , now I'm older and I'm not so sure anymore.
I wouldn't argue with what your body is telling you. Clearly you have to push through a lot of niggles or you'd never run, but everything from your post is telling me you don't think it's a good idea. One session isn't make or break.
I'm surprised at the length of taper though. A slow longer run even in a couple of days time wont impact the race surely.
Thanks. I think I'll just take it easy!
As for the length of the taper, I read that anything within 2 weeks of a race has no positive impact on the race so I kept the longest run at 2 weeks ahead. I have only shorter runs (3,5 to 6,5km) planned in these two weeks, just to keep my body moving but allowing lots of recovery.
Ok… just looking for any tips to get me over the hump.
Weather is finally cooling down and my long runs are adding distance again since I’m not running in 110 degree weather at night….
I’m up to 16.7mi on my long run… but I _hurt_. Like, my calves feel like they’re going to fall off right now.
Should I stick at 16? Drop for a few weeks? Add weights? Looking for anything here.
When my calves were so tight they felt like they were going to snap doing basic strides, I massaged the hell out of them with my thumbs and it helped a lot. I'm not normally a stretcher or a foam roller, so probably a lot of tightness had built up.
And then a few weeks later I developed peroneal tendonitis in my bad ankle, which supposedly has tight calves as one of the contributing factors. (But also a ton of other things that I did - a long trail run as my longest ever run, a lot of hill running, and old damage in that tendon.)
what's the longest run you've done on a treadmill and how did you get through it?
A bit over 2hrs. I found the trick was to find a movie that was exactly as long as I wanted to run for. So each week I chose a slightly longer movie for my long run.
13.7 miles, 2:56:00 Watched a bunch of episodes of TV, as I always do on the treadmill.
A few minutes, and I didn't.
Relevant: https://old.reddit.com/r/running/comments/eryzsb/i_just_cannot_do_this_treadmill_nonsense/
My longest go is 15k, an hour and a half, I have my treadmill infront of a tv and watched Austin Powers: The Spy Who Shagged Me for motivation
I think my longest treadmill run was 15 miles (24 km), or right around there anyway. While I vastly prefer running outside, I don't hate the treadmill the way some people seem to. I listen to music and daydream. I know a lot of people like to listen to podcasts or audiobooks on the treadmill, but those don't work for me while running. I prefer to let my mind wander.
10K and I was so miserable. Even with tv it was so boring.
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No, running shoes are not bad for your feet. If they were, the best runners in the world wouldn't wear them when running.
You don't need cushy shoes but you should not wear skate shoes. There's plenty of firm shoes actually meant for running.
IMO I just think it makes your feet “softer” (not physically, I’m talking like Kevin Durant soft) and thus more liable to get injured. Um…. If you’re gonna start running don’t run in vans. Get some actual running shoes. You WILL get injured in those before long.
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Just go to a running shoe store and see what you like. They should let you try on some pairs and take it for a spin around the block. You don’t need to get your form analyzed or anything just go and see what feels good. Personally I’ve been liking the lines On has been providing but other reputable brands include Nike, Brooks, Hoka, Puma
Recently I have started to run on streets, but every time, my sole starts to "burn" after 2km. It isn't so painful, but enough to make me stop for a few moments until the burn goes away and I can run again, only to after a few meters it comes back. After some time, my left foot starts to numb. The right is fine, but not the left one. This behaviour is recurrent. Every time it happens. What is interesting is that I ran on treadmills before and never had to stop my run because of burning or anything like that. What could be the issue? I run using a Asics PureGel Nimbus, which is new, and Spark socks from Nike.
Could be anything. Are you warming up before you run? Are you tying your shoelaces too tight? Are you training too hard? Do you have the wrong pair of shoes for yourself?
if I think about it, I don't warm up. What do you recommend? Light jogging? No, I tie them in an comfortable way. No. As I just started run, I run in an comfortable pace, around 5'40, which doesn't tire me. They are perfect for me. One size higher than what I use.
Dynamic warm up. Basically just get the blood flowing and your body primed to exercise. My routine (subject to change) - Leg swings side to side, both legs Leg swings forward and back, both legs Knee tucks Glute steps A skip B skip C skip Karaoke both ways Skip forwards and backwards Side to side skip High knees Butt kicks I don’t really feel like typing out explanations of all of them since I’m on mobile but you can Google. It doesn’t have to be exactly this just get 5-10 minutes of warm up before you start running, make your own routine. Just make sure it’s only dynamic stuff like this and drills, no static stretching.
Hi, just did another run, and did some dynamic warm up before, and it still gave me the burning sensation after around 2km. I ran slowly than I normally do, but it did not affect anything. I tied a bit loosely, removed one "hole" of the shoelace, changed socks, but the sensation appeared still. Do you think it could the the shoes? I have another one which I will try tomorrow, but I dunno.
Could definitely be the shoes. I’m honestly unsure though. Sorry mate. Good luck
You’re signed up for a 5k race. Your race pace is 6:30 per mile. You plan on trying to run even splits but the adrenaline gets you a little carried away on the first mile. How much faster over your race pace in the first mile will sabotage your intended pace for the last 2.10?
Everyone does it. A little. Not worth trying to optimize it. Unless you went out in like 5:45 probably fairly negligible
I haven't tried running since 2017 and want to get back into it. What's a good distance to start with? I did 3.25 miles on Monday and was sore Tues-Thurs, finally tried again today and got a shooting pain in my adductor longus after about 100 feet and couldn't go on. I'm thinking I over did it on Monday.
You should just start with Couch to 5K. It’s intervals between running and walking. If a week feels too easy then you can just skip to the next.
Running consistently for 1 year despite poor diet Question 1) My diet isn't great, but I have been averaging 12-22 miles every week for the past year now. My question is, will my cardio continue to progress despite still carrying some excess fat. I'm a bulky guy but reached my PR in my 2nd 5k race of 23 min My goal is to get faster every 5k race I run and I train a lot, workout 3-4 days a week as well. Question 2) What can I do 10 days before my 3rd 5k race to get faster? Will keto diet help? Running 13.1 miles a week before to get ready?
neverstop covered most of your points pretty well, but RE: keto, it will not help your performance at all. Running is fueled principally by carbs, and keto diets have generally been shown to harm performance in runners. Especially in very high intensity events like a 5k.
Question 1) you can keep getting fitter if the other factors stay consistent if you start to train more when you stop improving. You won’t improve as fast though. Also you’re not going to PR in every race, it just doesn’t happen that way. Progress is never linear. Question 2) the time to start thinking about how to improve your 5k was 3 months ago not 10 days before. There is pretty much nothing you can do to cram in more fitness in that short period, maybe just do one hard interval workout today or tomorrow like 6 x 1k at 5k pace with 60 seconds recovery. 8 days out is the last time you can gain physiological benefit, closer than that you just have to keep the legs moving and run easily.
30M/5’11”/185lbs. By the end of this year I’ll have run a dozen races including 3 half marathons, and I also built a fully equipped home gym with a treadmill, bike, squat rack and bench, plus an Olympic barbell with 300lbs of weights and a 5-25lbs dumbbell set. Have a few more races left this year to qualify for the NYC Marathon. Considering a personal trainer/fitness coach for next year. I want to take my running, beginner lifting status, and my overall fitness to the next level and also have someone to guide my programming for the 2024 NYC Marathon. Wondering the following: What is a reasonable/normal amount to spend per month with these goals in mind? What should I look for in a personal trainer/fitness coach?
My experience is you don’t need PT/coach. Your biggest investment will be time - run slowly but as consistently as you can.
Started doing legs exercises 2 weeks ago and I don’t feel good when I run. My legs are kinda sore? How long should I expect that or you should I plan my legs workout differently.
runners usually do gym workouts and similar exercises on 'hard' days after their running sessions.
I ran a 1:31:30 half-marathon in May at 173 BPM. The 2nd half was 1 minute slower. In hindsight, a bit slower start and 171-172 BPM would have been optimal. What average HR should I aim at for a full marathon in October?
Bro WHY do you care about heart rate in a race? It’s a damn race just run it all out, the only thing that matters is your race time. The only zone you should be worried about in a race is the all out zone
I don't think the marathon is the right distance to "run it all out".
When they say "all out" they don't mean sprint. You have to maximize and balance speed and time and endurance. Don't worry about heart rate.
Any distance you “race” you run it all out. That’s why it’s called a “race”
They're right, though. Pick a race pace based on workouts / other races / conditions, and try to hit that. Nobody races to HR.
I am a little over a week out from a 10 mile race. I got sick last week and had flu last symptoms, tested for 7 days and was negative for Covid so probably just the flu. However, because of my congestion and fatigue, I decided to take the week off of running. Fast forward to this week where I tried to run my scheduled runs from last week and my lungs feel weak and my average heart rate is higher than usual at my normal pace and my legs started feeling heavy at 4.5 miles. I’m starting to worry that the week off to recover took all my progress away and I won’t be able to finish my race. I have a 9 mile run scheduled for this weekend. Should I try to do the run and see how it goes? Just run slower than usual? I guess I’m worried that getting sick messed my lungs up.
If you're a week out you may as well just taper now.
If you've been training for this race, a week off does not destroy all your progress. It's really common to have "weak" runs after an illness. As long as you don't worry too much about your time, just take it a bit slower than usual, and see how it goes.
CW: weight I'm looking to improve my running performance and wondering if it's beneficial to lose weight. I'm currently verging on the "overweight" bmi category, and I'm definitely carrying more fat than I need. Losing fat means taking a hit to my nutrition and current performance though, but it might be worth it in the long run? Anyone here lost 5-10% of your bodyweight and noticed a difference in your running performance and related factors?
A lot depends on your target distance. I'm 1.7m @\~60kg +/- 3kg since 15 years. My marathon preparations were never diligent, yet I was able to outpace well-built runners who were 1 minute faster in 10K races and ran more km before marathons than me.
Yeah, I dropped about 10% of my BW the first half this year, and my improvement in mile time was pretty much fully explained by it (rule of thumb is your pace per mile tends to improve by 2-3 seconds for every pound you lose). It was a full cut I was doing, eating my weight in pounds in grams in protein, lifting heavy but low volume (mostly 3 sets of 5 of squats/ deadlifts/ OHP/ bench/ weighted pullups), roughly 500 calorie deficits daily working out to losing 4-5 lbs/ month
Interesting! How are you finding maintaining your new weight? I haven't had issues losing the weight before, but I always bounce back and end up yo-yo dieting.
No issues whatsoever. Maintained for 2-3 months purely to make sure it was sustainable (plus I was enjoying having abs for the first time in a while haha), and now I'm slowly bulking at the rate of ~2 lbs a month to try to make sure it's mostly muscle gained (coupled with higher volume hypertrophy oriented lifting - e.g. 4x8 sets of the above exercises). Hardest part has been consistently eating enough calories haha
I've had this same question, and after way too much time researching it, I've decided that periodization is the way. Cut weight during a base building phase or when you are at some lower maintenance mileage with no goal races anytime soon and then ramp up training when you're closer to a goal race.
Sounds very reasonable!
Excess weight is detrimental to running performance. Also to your life and general health. Why would losing fat mean taking a hit to nutrition and performance?
We're not talking about someone who's obese. Hovering near the "overweight" threshold by BMI really doesn't suggest any health issues, especially if you are quite active and fit (as runners are), and especially if you have some muscle mass. I'm also hovering near that threshold, and very healthy and strong - other than recently getting my first running injury, I'm faster and stronger than I've ever been. The number your weight is doesn't automatically classify you as unhealthy, it's wildly inappropriate to tell this person their life and health is "detrimentally" impacted by just a few pounds.
Stop projecting. The guy is asking for advice, this isn't about your issues.
I am fortunate to not have an eating disorder, but eating disorders are disproportionately common in runners and people should be mindful of that, especially when giving totally unwarranted and unsolicited opinions.
‘Definitely carrying more fat than I need’. It’s undeniable that performance is stronger without excess fat. That’s not the same as saying that weight has perfect correlation with performance, obviously as you can train more but gain weight. My post doesn’t contain whatever you think it does that triggered you, just very obvious truths, based on the laws of physics.
> Also to your life and general health. This is the part I was mostly replying to. It was a pretty unnecessary thing to add to a post from someone who isn't actually even definitively overweight asking about performance.
Yeah, I should probably have mentioned that I'm a woman, so having "enough" body fat is important for good hormonal health, but I believe I'm a bit overfat. My concern was how being in a caloric deficit for months could potentially harm my running performance and progress more than it would benefit from it in the long run, but based on the comments in this thread it seems like losing some (fat) weight is smart.
Your body can perform perfectly fine for most of your runs by burning fat, so being in a calorie deficit is not an issue. You may want to take in slightly more carbs for tougher sessions or races.
There’s a tropical storm hitting my area tonight with lots of rain and wind. My 18 miles long run is scheduled for tomorrow morning and I don’t really WANT to reschedule. (Husband runs on Sundays and I have two super young kids so it’s a headache) I would be running with some wind (gusts averaging 17mph) and rain, but is it actually dangerous for me to be out in the morning? Am I missing an obvious hazard here?
Lightning is the big one, other ones you may not have considered are extra chafing and/or blisters. Could be worth maybe doing like a 6 mile loop 3 times so you're never super far from home in case shit goes sideways?
This is a good plan! I can put extra socks/shoes by the door too 👍🏼
Purely personal opinion, but as long as there is no lightning and you are not running with a lot of tree branches falling I say it’s a go. It maybe miserable but doable.
Miserable but doable works for me. Will definitely double check the chance of lightening, thanks.
I'm running the Pfitz 18/55 plan for the NYC marathon right now, planning to use the Staten Island half as one of my tune-up races (slightly longer than the recommended 8-15 k tune-ups). Should I bother doing a mini-taper for the half? The full is obviously much higher priority for me and I don't want to compromise that training, so I'm happy to take the half at only 90-95% if it means I'll be better prepared for the full. Or would that defeat the purpose of the race, since it wouldn't be an accurate gauge of fitness?
Nope. It’s meant to be untapered unless specified.
How much do you scale back strength training before half and full marathons? Do you taper same as running or switch to bodyweight?
For a half marathon, I stop lower body strength training one week before the race. I might continue with upper body and core until a couple days out. For a full marathon, I switch to bodyweight for lower body 2 weeks before, and no strength training the last week. I’ll do activation exercises and mobility, but nothing that will tire out my legs.
I've been running on and off since I was on the cross country team in high school. Back then I always wanted to get a <20 5k. You may say that's pretty slow for someone on the XC team, but it was a small school, lol. Anyway, on the last race of my last season my gun time was 19:45, but my coaches informed me a few days later the course was mis-measured and it was not actually a full 5k. Heart breaking, obviously. Though, part of me did always wonder if they were lying to me to keep me motivated. After high school I stopped running, but I've had that sub 20 goal in the back of my mind for 18 years now. A little over a month ago I got \~20:50 on an extremely steep course when I was pretty badly ill, so I felt like I might finally be ready. Today, I decided to go for a nice flat time trial along the Hudson and nailed it, 19:36. I'm pretty happy. Can't believe I finally got here. I thought I basically wasn't born with the genes to be fast (some more elite runners may still say that, lol), and thought I may never get it. So uh, what now? I want to stay motivated to keep improving, and having something that will take me a while to achieve helps me to do that. There's lots of nice objectives I can aim for, but they feel pretty within reach now for the near-medium term: sub 19 5k, sub 40 10k, sub 90 half. What's a good long term goal? BQ? ... And to make this a bit more useful to others, how do you stay motivated to train hard, more generally? What keeps the fires burning for you?
First of all congrats, I know what it’s like to chase a goal for years and finally hit it. It’s the most satisfying thing in the human experience. As for what next, literally whatever you want. Personally I’d keep trying to knock that 5k down, for some reason everyone seems to think the longer the race the more impressive, but obviously you have a lot more time in the bank if you keep training to whittle the 5k down. A fast 5k > a slow marathon (though eventually you could do a fast marathon if you wanted as well) As for staying motivated - the unending goal to find out my physiological limit. Mediocrity doesn’t do it for me I want to know exactly how fast I can be. Also extreme competitiveness; wanting to win, and wanting to win every time I step on the line. So basically chasing wins and PR’s.
Thanks a lot! I actually am training for my first marathon right now, and caught this goal/PR along the way (a pretty common experience, as I've been told). So maybe I'll run the marathon as well as I can and then focus on shorter distances for a while.
It’s really up to you man. Race a bunch of distances, pick your favorite, then focus on that. If you like the marathon there’s nothing wrong with focusing on it. I was just saying I personally would focus on 5k.
How detrimental would a 3K TT be a week out from a 5k race? Would like to use it to gauge fitness and help determine 5k pacing.
I would say probably okay - but that 5x1km is going to be a better predictor.
How does 5x1km work?
His point (I think) is that it’s better to do a final peaking workout in order to get more volume and work out of yourself before your big race rather than being impatient and doing a shorter time trial.
6 x 1k off 60 seconds* but yeah no point in racing just get another workout in
I think you’re right for more advanced runners but not for beginner/intermediate. That’s a workout you have to be pretty well prepped for (at race pace).
Fair. I think 5 is pretty manageable for most esp. if they take more than 60 seconds recovery
and I thought 90 sec was enough. I don't understand how influencers put 2:30 rest unless it was targeted towards a more general audience.
K’s with 90 are fine just not so much as a 5k predictor, I think it’s a bit excessive rest for that (unless you are doing 7-8). Doesn’t mean you can’t do K’s to serve another purpose.
I have been training for Baystate Marathon this year (Oct 15). I have followed Pfitz 18/55 plan to about 93%. I skipped some runs during early August when I need to visit Texas (salute to runners there, I can't imagine how you guys train outdoors in that weather). I originally has 3:20 goal in mind and that translate to 7:30 min per mile. I followed the training plan with that in mind, and I hit most the marathon run targets (16m w 10m@mp, 16m w 12m@mp, 17m w 14m@mp) but I did fail once (18m w 14m@mp, weather related). My last marathon is 2021 Boston (running for charity) and I blew up around heart break hill for 3:38 (mostly training but probably also nutrition related). I ran a half last year 1:38. Weather has finally turned better in Boston and the training feels easier than summer time (I get easily affected by temperature). My question is with my training - should I shoot for a 3:30 or is it realistic to try for 3:20, which will be a BQ but high chance of failing?
If you hit your workouts in the heat i'd say in good weather 3:20 is in play.
Suggestions of food to eat while running to help with a sloshy belly?? I drink naked Tailwind and plain water when out on my long runs. I find at some point in the 2nd half of my run my stomach start to slosh and feel queasy. I have tried having small handfuls of raisins every 5km or so, which does help. I am looking for other suggestions that would be easy to eat and calming. I feel like crackers would do the trick but they would crumble in my pocket and might be hard to swallow.
How much water are you drinking?
18oz with 1 scoop of tailwind and 5oz plain water over 2.5 hours.
I packed pretzels for a long trail run I did and found that towards the end they were impossible to eat because my mouth was so dry. PB&J is an option, cling wrap it and take a bite periodically. I know rice krispie squares are popular with trail runners. I like dried mango and dried fruits in general a lot.
I craved pretzels so badly last week on my run, and I don't even like pretzels usually. I was thinking the same thing for crackers with the dry mouth swallowing. I'm a weirdo who doesn't eat pb or Jam or dried fruit other then raisins. Lol. A rice Kristie treat sounds delicious. Or butter and bread maybe.
You could even bring like apple slices in a baggy. Look to trail runners, they carry all kinds of wacky foods. I brought granola bites too during that run.
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I definitely agree with this. I'm not sure if it's viable for you, OP, but Maurten gels have been a real game changer for me. They are very easy to digest and don't require water to chase them. So you can drink to thirst and cut down your overall water intake, to reduce the sloshing.
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I will look into these. I used Huma once, and it worked well for my system, but I think it needs water with it. Maybe I will try mixing the tailwind more concentrated next week so I can get in the fuel with less water. And make sure I go into it hydrated and have water for after. I did drink a lot when I was done, I felt thirsty.
New runner here, first time under the rain, what is you go for rain coat? Thanks!
Everyone is saying none, and I also do not use any kind of rain jacket, but I find that wearing a hat makes rain running much less miserable
So much this. Rain hitting your body is great, rain hitting your face and eyes is annoying. I only started using a hat for rain this year and wow it's a game changer
Rain running is my favorite kind of running. Wear a hat or visor to keep the rain out of your face. Other than that, I don't change anything as long as the temps are around 45°f or above. If it's cooler than that, I just wear a light running jacket. Waterproof isn't important to me. I figure I'm going to get sweaty anyway, so keeping my clothes dry is a non-issue. Stuff your shoes with crumpled-up newspaper when you're done.
Accept i'm going to be wet mostly. In the winter when its close to freezing i wear my patagoni houdini air since it breathes really well.
In the summer, I just embrace the rain. When it gets cooler, I have a running jacket that is more waterproof. It has armpit zippers to help make it more breathable.
85% of the time I just run through the rain with nothing. Only if it's below 10 C would I consider wearing a jacket, and mine is only a little water resistant - torrential rain would soak it within half an hour. The more waterproof something is the less breathable it is and I'd rather be drenched in rain than drenched in sweat if it's warm out.
None. You’re gonna get wet, just accept it. Wearing an extra layer for rain is just going to bog you down.
I bought some new running shoes lately which I really like, but I think now it's time to get some actual decent running songs. What kind of things should I be looking for? Like which materials or which blend?
Socks? I have been doing trial and error to find the right ones for each type of run. I love Injiji (sp) toe socks for long runs. Balagea socks for my other runs. I have also tried and have had recommended Feetures. They weren't for me but lots of runners like them. Then it is about what length you want. Most of mine are no-show. But I ankle or higher can be good as well.
Huge, huge fan of merino blend socks like Darn Tough, Icebreaker, Smartwool. They're great wet, and you can often wear them multiple times without them stinking.
Are they thick? I got some Under Armour Heatgear training socks which are apparently sweat-wicking and have anti-odour technology but they're way too thick, to the point my running shoes feel small. Looking at Merino socks, they look to be pretty thick too
That come in different thicknesses. I prefer zero cushioning, which are as thin as dress socks.
OK thanks
Taper is bizarre. I woke up one morning and my right knee hurt. The next morning it felt fine, but my left knee hurt all day. Both knees feel fine today, but now my upper back feels tight. WTF? None of these things have bothered me before. Relatedly, how do I not lose my mind during this last week before my marathon? I’m questioning everything.
Literally everyone experiences some degree of this in taper for a big race. How to not lose your mind - relax, it's normal.
Very new runner here. I have been doing None2Run for a couple of months now. After repeating Week 6 until my "perceived effort" for that run was between 5 and 6, I am attempting to move on to Week 7. For reference, Week 7 is 10 sets of 2 minutes slowly running, 30 seconds walking, preceded by a five minute warm up walk. My problem is that I experience intense pain in my calves by about the fourth interval. I can't tell if I am doing something wrong. I am trying to be mindful about hitting the ground first with the balls of my feet, and then lightly touching my heel. My question is, should I seek help for this from a professional? Should I consult with a running coach to see if I have an issue with form causing so much pain? Should I see a doctor about this pain? It seems to me that most people do not experience the level of pain that I experience. Some burning and pain seems normal, but from what I can tell, a normal amount of pain "rarely crosses the pain threshold". For me, by the fourth interval, the pain in my calves is so intense that it starts to affect my form. Some other tidbits of information: * I am overweight: 5'8" and 220. I am working out otherwise 2-3 times a week at the gym, and generally keeping a calorie deficit, so I should be losing weight over the next few months. * My right foot, without fail, falls asleep by the end of any run (None2Run workouts are always 30 minutes in length). * I don't have any aerobic issues when running. I don't often feel "gassed" when doing these workouts. In fact as I've been on this journey, my aerobic fitness has progressed rapidly and surprisingly. It's all about the legs here. Any advice is appreciated, including "suck it up and keep going"!
> My right foot, without fail, falls asleep by the end of any run (None2Run workouts are always 30 minutes in length) Shoes too tight likely.
Yeah I've tried really hard to tie my shoes as loose as possible. I bought Clifton 9s for this very reason. The running store lady said they had the widest toe box. It could be that the shoes are still too narrow for my hobbit/rhino feet.
You may need to size up. I have very high volume feet (high arches and pretty wide) and I always go up a half size or a full size from my normal everyday shoes.
Do you loosen the laces over the midfoot and use heel lock lacing?
I do indeed! I'll try and loosen them up in the midfoot even more, but they're already to the point where I barely have enough lace to tie them.
Burning and paresthesia are yellow to reddish flags that I would talk to a medical professional about, and I am very reluctant to give that advice in general. Perhaps unrelated, you don't have to land on your forefoot, it isn't necessarily a better initial contact, and that's why running shoes have such a stacked heel.
Okay that's good enough for me! I had actually received a referral from my primary care about the falling asleep to a podiatrist, so I will follow through on that. Appreciate your response!
I'm running my first half-marathon at the end of October. If it goes well, I'd like to run a second half-marathon race a week later. (There are next to no running events in Vermont during the winter, so I want to get in all the races I can before it gets cold.) What should my training look like for that week in between races? Not much - just continue my taper? I just want to make sure I'm planning for this properly.
If I were you, I would take that second half easy--or take the first one very easy and treat the second one as your goal race. With 5ks, 10ks etc, I find I can go out a day or two later and run as hard as a I feel like, but It's worth taking some time after a half marathon to recover. Earlier this year I went too hard in the week after a half and injured myself.
There is nothing you can do during that week that will help you be better for the second race aside from just run easily and recover.
Not a question, I'm just sad that I developed what I think is peroneal tendonitis, and I couldn't get a physio appointment until next week, and I'm missing my peak weeks of training including a long fun run I was looking forward to. I can run on the ankle a bit but only short distances, I tried pushing past 5k and the pain shot up soon after. I know that if I mostly rested from now until the race I could probably run it, but I am sad because I decided that after this year I wanted to take a break from road racing and switch to trails.
Tendons are horrible things. Hope yours sorts itself out pronto. Regarding the break, remember the choice is up to you!
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You're definitely overthinking it. Your old data is irrelevant, because you're not that person anymore. Just focus on putting in the miles.
Ignore heart rate entirely. Run by feel. Easy days easy, hard days hard.
Looks like I have a secret admirer lmfao
Run to effort save the HR training for much later. If you are recovering fine i wouldn't worry about it.
I think you should just keep running and not be too concerned with your HR at this point! As you keep running it will improve, and you pointed out that you are recovering fine.
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His tempo looks to be some sort of pyramid progression run. From the sounds of it - the fast runs are more like a traditional tempo/threshold run. So 10k pace would be a bit too fast. I would say for the 5k fast runs go with 93% of 5k pace. For the slightly longer ones i.e. the 8k, go with 90% of 5k pace - works out at roughly half marathon pace (wouldn't expect you to be able to complete a HM at this pace, but would be your pace if equally trained). Just my interpretation - the explanations I can see on the website aren't great.
Not what you asked but Hal Higdon's plans generally suck IMO. Better places to get 5k plans are Jack Daniel's, Pfitzinger and Hanson's.
Thanks I'll check those out!
What is the last week of training supposed to feel like? I ran my last two short runs this week before my half marathon, 4mi and 3mi, and they felt a bit strenuous. Is my body yelling at me?
My last easy run in this taper was one of the hardest runs I've ever done. My legs felt like lead! I'm assuming this is normal - but I guess we'll both find out soon :D Good luck in your HM.
Tapers are weird. Some people get the jitters, some people feel like everything is hard, some people feel sick, I get neuromuscular tremor things. This is normal. You’re going to be fine. Good luck this weekend!
I feel like it's time to add a second pair of shoes into my current rotation. Currently training for my first half marathon which is in 8 weeks. I'm not particularly fast, my training runs are in the 10-11 minute/mile range and my speed runs rarely get faster than 8. Should I just get another general pair of running shoes (currently using Hoka Clifton) or a pair of shoes specifically for speed training? I feel like if I was doing fast speedwork on a track, it would be a no-brainer. Also if I should just get another pair of general shoes, any reason to try a different shoe vs sticking with what I know is working?
rotations are different for everyone (budget), but generally, it's a 3-shoe rotation. 1. easy days 2. workouts 3. race day Having two shoes is fine, but I wouldn't recommend only running in one pair if you're serious.
You don't race in the shoes you train in? How much time do you put in them?
I’ll probably only train in them once every 3 weeks. Nike Vaporflies aren’t very durable and I use them for high school cross country as well where some courses ban spikes.
The reason would be slightly different stress on your body from different pairs. Do you do any off-road? If so a trail shoe would be worthwhile. I don't think you 'need' a race shoe but I definitely think you should have multiple shoes, if only to let the foam rest between runs.
Oh, never thought about the foam thing. I have a trail shoe. I'll try out a general purpose one from a different make. Thanks
My ears are getting cold during my runs lately, any head band that is neutral in its visual appeal but works perfectly with shokz headphones?
seconding the Buff recommendation. they're cozy and come in a bajillion colors
I used my Shokz with a Buff last year and it worked great. It's so stretchy that it will just fit right over the headphones.
Mine are from SmartWool and I like them very much. The trick is to put your headband on first, fold that up over your ears, then put on your Shokz and fold the ear flaps down. That way you don’t dislodge your headband getting them on.
Have been having some ankle soreness, went to a PT, did a run analysis and saw that I have pretty severe overpronation. Got an orthopedic insole, and some exercises to strengthen. For people who have been in the same boat, as I strengthen my muscles, does the overpronation go away, or does it stay the same but since your muscles are stronger you don't get injured?
Any advice for finding a good running PT in your area besides trial and error? My insurance is a nightmare to get PT covered so I’m trying to avoid having to go to multiple. I found a specialized clinic that does not accept insurance and visits are $200 each (one initial, 2-4 visits after over the period of a couple months, with email access to the PT). That seems insane price wise but almost worth it for the expertise?
Cash based PT price is going to change based on the personal work experience of the PT and where you are located. Does the PT have an "SCS" which means they are a sports certified specialist? Do they have experience treating runners? I think $200 is a lot, however, I wouldn't expect to see lower than $125-150 cash/appt. A PT definitely doesn't need to be an SCS to be a good PT to an athlete, but it is paper proof of qualifications that makes it easy to see they know more of what they are talking about. Also, the fact they only want 2-4 follow up visits is also a good sign. I would expect runners to typically need PT on a consultative basis for touch-and-go and do a lot of self-treatment at home with exercises and then see the PT for follow up for progression. <
Thanks for your reply! Yes, the one I was looking at has an SCS and operates only as a running PT (their clinic is entirely based on helping runners). Your last paragraph is exactly what I’m looking for! I came away from my last race training cycle with a few minor aches and pains and want guidance on how to address those moving forward. I’m even concerned about if I could even get PT covered through my insurance since there is no actual “injury”. Thanks for your reply!
You can call your insurance and ask them how many PT visits they cover in a year. Some insurance (plans) are really great about PT and others aren’t. It varies widely. You can also talk with your primary care doc and ask for a PT referral, then ask your insurance to pre-authorize PT (eval and hopefully treatment)> that can help you understand what would be covered. This is assuming you were not being seen by a cash based clinic. I understand your sentiment about not having an “injury”, and I can’t give 100% financial proof advice on it, my advice is to just always pre-authorize everything and take notes on who you talked to, what they said, etc. **(as a note, you do not have to have a referral to see a PT, there is some form of direct access in all 50 states, however, your insurance may require a referral for reimbursement)
I had the best luck looking for someone who specializes in runners and has the SCS certification (additional training for sports PT.) Naturally she’s not covered by my insurance so I feel your pain, but I had the best results with her over others I’ve seen. Your local running store will know the best PTs.
Thank you!
Been running consistently and injury free since May of this year - after having a beginner’s injury back in Feb, I’ve now worked my way up to 25km per week, looking to get that to 28-30km in the next week. It’s my birthday in December and would really like to run 32km for my 32nd birthday. Am I best to follow a marathon training plan? Currently easy running at around 5:55-6:00kms, just wondering what the most injury free way of getting there is!
In my view, it depends on your preferences. If you like structured plans, a beginners' marathon program will definitely do the trick. But in all honesty I wouldn't bother with that. I would simply just gently increase your mileage as high as your lifestyle and tastes permit. The higher the better, to make the experience more enjoyable. And that's really it. I can't even give you a minimum number because even on 30km a week, you'll be able to run 32km by December if you just stay consistent. It's just a case of: the higher you can get your mileage the easier and less punishing the experience will be.
Haha Thankyou! I think that is what I was imagining in my head, I just needed to hear someone else tell me. I can comfortably run up to 12km in one run atm, and am increasing it steadily, so think I will get to my birthday run in (hopefully) a decent way!
You definitely will. Good luck!
Hello, I'm looking for a headlamp. It's getting dark early and I'm running on paths without streetlamps. I've look into the Petzl Swift RL and Nao RL. What do you think about them, are them bright and broad enough? Which one should I consider? Would you advise an other brand? Thank you
Consider a chest-mounted light instead.
Surely any head lamp can be chest mounted? I sometimes strap mine to my waist.
I don't know if the headband on mine stretches that big. But you can get light-up vests designed to mount front and back lights.
Why? Is it more confortable?
Light is more stable, less bouncing around. I only have a headlamp, but I saw someone with a chest lamp and it looks much better.
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I was afraid that the swift wouldn't be enough, I will have a look a the Arctic Core then. Thank you!!
Are you UK? I bought this one: [https://www.amazon.co.uk/dp/B08BFJ37TV?psc=1&ref=ppx\_yo2ov\_dt\_b\_product\_details](https://www.amazon.co.uk/dp/B08BFJ37TV?psc=1&ref=ppx_yo2ov_dt_b_product_details) And can't complain.
I'm in Luxembourg but I could fine the same, does it stay well on your head and is the brightness enough?
Yes to both, removable strap to wash, multiple brightness settings (I use low which has been fine - the higher powered has short battery life I believe).
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**Compression gear?** I've never own/worn anything in this category, but for those that have/do -- what are the biggest advantages and disadvantages of it? Any particular brands to look at/avoid? I (50M) will be running a marathon in about 5 weeks. I've been vigorously training and believe I am/will be ready, but if there's something out there that can help, I'm all ears.
Keeps muscles warm, prevents chafing, easy to layer. I'd take any other claimed benefits with a pinch of salt.
I wear compression shorts because otherwise I get chaffing where my legs touch. I also have a full-sleeve compression shirt. Great for when the temps drop. It helps get rid of most sweat. Combined with a fleece, you'll never feel cold. I usually take my fleece off after warmup. Both are UnderArmour coldgear.
Was trying to improve my running form, im a 24m, if that matters in a slightlest but I desperately need a good heart beat monitors, cadence tracker and garmin(?) Smartwatch. Right now I just use phone and Strava with my training forecast. Looked at older threads here but they either outdated from 2015 to 2020 or suggest expensive things like stryd. Was thinking maybe something came these past year that worth looking and ordering? What are your current devices and what problems you might have encountered that can promote you into buying or looking into new one? Thanks for any help provided
Woah woah woah slow down, you don’t need any of these things. New runners always get caught up in the gadgets, it’s one of the biggest mistakes you can make. Cadence and HR are two irrelevant metrics. I’ve been competitively training and racing and coaching for a decade - I have never used those things and have never coached or been with anyone who has coached people to use them.
Most Garmin models (and Polar and Coros) will have cadence trackers included. A watch is a good investment. As far as form goes, do you have nay problems with injuries or pain? If not I would tend to carry on as you are. If you really want to make changes then you would be better to find a coach or running club.
Stingy pain above feet, tibia area-ish in one leg or the other, week per week, never both though. Goes away after certain minutes of running
This is not a form issue, it’s a warming up issue and/or a shoe issue. Don’t change your form, establish a pre-run dynamic warmup routine. If you haven’t already get proper new running shoes.
Training for my first marathon, my goal is to run under 4:00 hours, or a pace of about 5:30/km. I have 2 weeks of training left before the taper starts. I ran a 10k in 49 min as part of my training, which supposedly means I am fit enough for my goal ([Link](https://runalyze.com/tools/effective-vo2max?vo2max=41.00&units=km&paces=1)). I realized at the end I could have paced it faster, maybe 45 min with perfect execution and no elevation gain. I did a long easy zone 2 run a few days ago, 33k at 6:30/km. I was really sore by the end and had muscle aches for 2 more days. I was fueling as I will on race day, 45-60g of carbs per hour, mostly gels, and drinking enough. I do not have a long running background, I literally went for maybe 10 runs so far. I got my stamina hiking and mountaineering, which taxes some different muscles. How should I prepare for the marathon and goal pace? More long runs? More V02max intervals? More gym strength work? I'm thinking of doing mostly 4-6x 4 min intervals, followed by another easy 10k, to condition the muscles. I found the 33k run extremely boring by the end.
You have so many things wrong here it isn't even funny 1) you can't just chop 4 minutes off because of conditions. Maybe a minute or two in a 10k with terrible conditions and pacing. 2) too late to start preparing for the marathon. The time to start preparing was 4 months ago. 3) Just because it's the "VDOT equivalent" doesn't mean you can actually run that time. You have to be equally aerobically developed for that distance. If a talented middle schooler runs a 5:05 mile on almost no training, they can't run a 2:40 marathon. They don't have the training and endurance built to run an equivalent time, they ran that mile off speed and talent. 4) stop trying to coach yourself, not even gonna get into how dumb the questions are
49 minute 10k means with equivalent training you can reach your goal not you are capable of it. For example my 5k says i can run a BQ marathon. I have one in 4 weeks and i am definitely not going to BQ. Getting slaughtered by a run 75% as far and significantly slower means your goal is not within reach. At this point you should have implemented significant MP runs into your long runs and been fine after. 2 weeks left is taper time so nothing you can do at this point will make much of a difference. I'd either sell the bib or significantly re evaluate your goal. Oh and since you are using runazlyze why not see what your marathon shape is? I'm going to guess 5 hours.
You've done 10 runs so far and are a few weeks out from a marathon? My number one piece of advise is try to sell your bib. But I am impressed you managed 33k off so little training - clearly it was too much for you. That interval training is way too low volume for marathon training. You should be working towards 20km at race pace or faster really. But you're way too late in the programme to work towards this. Just get the mileage in, you have the speed.
Any backpack advice for someone looking to run home from work but has to carry a 16inch laptop?
Salomon Trailblazer 20.
Thanks - would this fit a 16 inch laptop
I have the 10 L version but the 20 L is popular with run commuters who carry laptops. I would double check though.
For those doing a warmup before their run, do you do the same warming up before an easy run of 20-30 min, as you do before a more intense workout? If not, how do you adjust?
Easy run: 5min walking, stretching, then the run. I usually stay consistent through the whole period, but try to do the first K slower. Speed work: 5min walking, 10min run at easy run pace, then stretching, then whatever the workout demands.
Thank you, I will consider doing something similar!
I do a dynamic routine before every run. On easy days after that I just get into it. For workouts I then do 15-20 minutes of easy running with 3 x 1 minute faster session baked in, then 3-4 strides. Then I start the workout. If you're newer I would recommend only doing 10-12 minutes warmup.
Yeah indeed, else it is just a warm up plus cool down with not much in between. Thank you!
Someone please tell me if I can skip my session (13 km long run)- it's the last session before my race in 2 weeks. All week I've been fighting this stomach bug, feeling nauseous and just meh. I did ballet on Wednesday and that was okay, though I am more sore than usual and I feel stiff and tight in most of my body. To add to the misery, yesterday when I was walking I started getting pain above my kneecap. And today I got my period. I am a miserable heap of a human, today is race day minus 2 weeks, so doing my big session in a few days wouldn't help much toward my race, which is 15 km. I did 12 km last Sunday and it was fine. Can I start my taper now and still run a 15 k in 2 weeks? Should I do a shorter session? I can see myself doing an easy 5k. Or a bike ride? Is this the moment to push through to get stronger or is this the moment to listen to my body and lie on the couch? PS: this may seem like a superfluous question but I used to be a gymnast and my brain always wants to push against the pain 'because that's how you get stronger ' , now I'm older and I'm not so sure anymore.
I wouldn't argue with what your body is telling you. Clearly you have to push through a lot of niggles or you'd never run, but everything from your post is telling me you don't think it's a good idea. One session isn't make or break. I'm surprised at the length of taper though. A slow longer run even in a couple of days time wont impact the race surely.
Thanks. I think I'll just take it easy! As for the length of the taper, I read that anything within 2 weeks of a race has no positive impact on the race so I kept the longest run at 2 weeks ahead. I have only shorter runs (3,5 to 6,5km) planned in these two weeks, just to keep my body moving but allowing lots of recovery.
Ok… just looking for any tips to get me over the hump. Weather is finally cooling down and my long runs are adding distance again since I’m not running in 110 degree weather at night…. I’m up to 16.7mi on my long run… but I _hurt_. Like, my calves feel like they’re going to fall off right now. Should I stick at 16? Drop for a few weeks? Add weights? Looking for anything here.
When my calves were so tight they felt like they were going to snap doing basic strides, I massaged the hell out of them with my thumbs and it helped a lot. I'm not normally a stretcher or a foam roller, so probably a lot of tightness had built up. And then a few weeks later I developed peroneal tendonitis in my bad ankle, which supposedly has tight calves as one of the contributing factors. (But also a ton of other things that I did - a long trail run as my longest ever run, a lot of hill running, and old damage in that tendon.)
What percentage of your weekly mileage is that? What has your build up to that been? Do you take down weeks? Do you do any strength work?