186. Should you try to “make up” a missed workout? Ask the coaches

How do I increase my calories in a healthy manner

Calorie dense foods

PB, nuts flax seed

More carbs: fruit juices, maple syrup, honey

Favorite season to train in & race in

Depends on where I live

Fall is ideal because summer training is ideal with temps never hitting more than 75-80 degrees in the early morning

Humidity is poor man's altitude

How to do you pick a run coach?

Personality fit

Open

responsiveness : some people don’t care but take it as a red flag if someone doesn’t understand

Philosophy fit

Opennesses

Understands your goals

Has a clear plan for how to get you to your goals

Communicates the plan to you

Can help you learn and grow from experiences

Not all races will go well

We learn from each race

3:38 PR long term goal to BQ but wants to get pregnant 1st

Have something to train for when TTC that you have a lower investment in like 5ks

Postpartum comeback slowly and give yourself grace

Lots of unknowns but consistency is helpful

What to do when life happens and you miss a workout

Depends on what happens

Illness- going to take time off and not try to make anything up

Other situation- might have you make up the workout

Either way these both require you to probably re-work the entire plan because you are going to have less time in between workout days, etc.

Depends on what you missed for a run

20 mile long run vs 5 mile easy run totally different

How long until i expect to see muscle gains with the strength program

How are you measuring progress

Progress pictures

Weight gain

Measurements

Gaining muscle is hard to do if you are in a catabolic state (undereating, over exercising with cardio)

What are your goals with lifting?