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?

Have you ever had ‘post race blues’

Using the reflection time as a place where you can find ways to improve for next season

Come up with a plan for the next 6-18 months blueprint

Sign up for or research your next race

What if you don’t feel like running after the first 1-2 weeks off?

This is a normal feeling 

Sometimes you need to take more time off but sometimes you do just need to ACT before you get the ‘feeling back’

Seasonal changes can make you feel weird during an already weird time

Don’t focus too much on how you ‘feel’ during this time of year

Consistency is the key to success

Don’t do too much too soon

A reverse taper is not a literal thing

You want to take time off then rebuild mileage back to 50-70% of peak marathon mileage

Workouts should be 1 month after race and very short like 6x 1 min ‘effort based’ pick ups

Don’t focus too much on comparing

Don’t look at your marathon training cycle through rose colored glasses

You can’t peak forever

How many miles should you be running year round?

MORE MILES = improved running efficiency and body adapts to the load

We all know this intuitively, we think people who have been running for a long time have an ‘advantage’

Is it appropriate to run workouts year round?

The types of workouts matter

Let's say peak training for a marathon you run 6x 1 mi workout.. During offseason this may be 3-4x 1 mile

What are some of the key workouts you want to keep year round?

Threshold

Top End speed/strides

Medium Longer runs 90-120 min

Setting & defining goals

If you don’t know what your goals are with running, you can’t actually structure training

You have to know the direction you want to go in

What is the typical protocol for the offseason after a 5k, half & full marathon

Depends on how long the cycle was

How does athlete feel?

When was last time off?

How long do you need to take completely off?

1-2 weeks is typical

Can get away with less 

Forces you to take the time before you ‘need it’

It is uncomfortable

Helps you get used to not doing the same thing constantly/avoid black and white thinking

What is a reverse taper?

What is sounds like

Spread out over more time than a taper

No workouts for a few weeks

How much mileage should you run during the offseason

50-80% of peak mileage

How long should your long runs be?

Not very long

Less than 50% of your peak mileage long runs

What if you have a spring marathon or another goal coming up with a deadline?

Doesn’t matter

Plan better

What happens if you feel good and want to keep training at a high level without an offseason?

Why do some people appear to never take an offseason but yet still crush it?

When should I reintroduce workouts again?

What is it normal to feel like?

Should you strength train?