If your goal was to run a marathon in the next 6-9 months and you had NEVER done a run before, where should you start?

Start with walking 

Run/Walk intervals every other day

Start with 10-20 min and build up

Cut back weeks every 2-3 weeks

Find a half marathon half way through the training

Join a a group or find someone/something to be apart of community is everything

Don’t worry about workouts- go at a zone 2 pace

How do you know if you are running the correct pace?

Zone 2 is going to be the safest place to be- grab a HR monitor and 60-70% of your max HR

Another way to do this is think of a pace that you are not needing to take breaks from- should feel super easy. Breathing is light

Your long run pace should be the same as your easy run pace

How to build the long run

You have to have increase long runs to be able to finish a marathon

Old rules state to not have a long run be more than 30% of your weekly mileage, but these rules may not apply if you are newer to the sport and just can’t run high mileage yet. - to balance out the fact that it is risky to have such a long run relative to weekly mileage (ie a 12 mile long run when you only run 20 miles a week) we will want to keep these long runs extremely slow.

Confidence is key

Everyone is nervous about the marathon distance

I’ve done 27 marathons and still freak out about long runs

It’s good to find something to distract yourself and remain calm in the early miles

FUELING!

This is no joke. You can get ‘away’ with faster on shorter runs but when you make the jump to doing 60-90 min runs, it’s going to hit different. Fueling is EVERYTHING

Eat a carb rich breakfast

Take 60 grams of carbs PER HOUR minimum. 

Aim for 1000mg of sodium PER HOUR

Train the way you plan to race

Don’t ruin your race by putting too much time goal pressure

It’s fun to push yourself but it’s not fun to overshoot your capabilities and end of hitting the wall.

Stuck in a rut of the same old training over and over

Comfort zone

Over training?

No workouts?

Same goals every year

Law of diminishing returns

Juggling kids practices & working out

Too many goals in too many directions

BQ

PR

Orange Theory

Ironman

Lack of accountability for when things get challenging

Anyone can stay on track for a few weeks or months- what happens when you get sick or are not feeling great?

Process drive goals vs outcome based goals

You have to commit to the process

How do you fuel a marathon

How to handle upset stomach due to gels during the marathon

Fueling during training

How much speed work should you do in the offseason: I won’t actually run a 5k until the spring

Type of training during the offseason from the marathon training

Lots of ways to approach this

Consistency is most important: not just runs but workouts/specifics

Not overdoing it

Depends on your long terms goals

How to get into the right mindset before a race

Practice race mindset during workouts

Do races in the build up

Visualization

How do you incorporate heavy lifting

Start light- make sure you have proper form

Do it on hard days or day after hard running workouts

Consistency is key

You don’t build during peak marathon training

Offseason

How do you know whether or not you need a trainer/coach

No one really needs to have a coach just like no one needs to have a financial advisor or needs to have a house cleaner

It is a benefit to you because it can save you time/stress

It is a perk you can give yourself

This is your hobby, why would you not invest in it?

Better results, less chance of injury, part of a community

If VDOT says I should run 8:00 pace for a marathon pace but I plan to run 9:00 pace, when do I practice/switch to running 9:00 pace in training?

If my goal is to run a faster marathon (I am a new-ish runner_ would you recommend doing shorter races during the spring OR focus on building mileage/base and long runs. I am currently running 25 miles per week and ran my first marathon in 2019 but not since

Do you believe sub 3 is achievable for most runners?

HRV has been great but tanked during the taper

How to run CIM

Top 3 things to consider when buying marathon training shoes

How important is strength during the winter months?

 If I can hold threshold for 1-1.5 hours, how long can i sustain zone 3 work (lower HR)

How should a runner start strength training

If you don’t have a lot of consistent experience: BODY WEIGHT

Always do less than what you should 

Do NOT go to failure

You need to REST between sets

You should be doing a strength workout NOT a cardio workout

HR shouldn’t be that high

Lifting with a purpose

Follow a plan!

Don’t overdo certain muscle groups

Progressive overload

How many sets and reps

Total body vs lifting every muscles group

2x a week 20-40 min of total body

Repeating the major lifts like deadlift and squat can give you amazing results

At what point in the last year did you decide you wanted to train for an ironman?

Do you think you will do another one?

Why did you not share the training on social media?

What is the time limit for each event and the whole thing?

Did you listen to music?

How did you learn how to swim as an adult?

How did you fuel for the event?

What is the hardest part?

Biking: did you do most inside or outside?

What is a tri bike vs a road bike

How do you prevent butt from hurting?

How many hours per week did you train?

How was sleeping after? How sore were you?