Run With Me: Recent Episodes
Chris Krycho
I've been gone, courtesy of a temporarily non-functional microphone and a ridiculously crazy fall. Time to amp it back up for some triathlon and marathon training in 2017!
Keep your training volume increase reasonable---10--15% weekly, with a hard maximum of 20%. Failing to do so is a good way to end up sick (like I did).
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It's important to include rest in your training plan. Especially when you do extra-long runs.
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(You can see that accidental 20-mile long run here.)
A good mix of runs for half-marathon training.
- Two or three aerobic runs, 4--6 miles long, run entirely aerobically.
- One tempo run: 6--10 miles long, run 50% aerobically, 50% harder-than-race-heart-rate.
- One day of speed work (800-meter repeats, or a quarter-mile hill workout), every other week, usually about 5--6 miles total.
- One long run, approximately 80% done aerobically, with the last ~20% at "race heart rate".
- One day of cross-training (a 30--45-minute bike ride).
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How to avoid getting injuries, or exacerbating mild ones, by listening to your body. (This is a recurring theme!)
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The opposite of the previous PRC: just as you sometimes go home early because your body is complaining, sometimes you stay out longer or run harder because your body is raring to go.
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Even if you're just a runner, mixing in other sports like swimming, cycling, or weight training will be extremely helpful.
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Sometimes you go home from your run a mile or two early, because that's what's healthy and safe.
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Two little topics:
- Consistency is tough especially when you're busy. Even when you fall behind, though, just get back out there.
- Health by way of nutrition is more than just calories-in and calories-out. How much you eat matters, but so does what you eat.
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Keeping at it even when you're on the road: it takes a lot of discipline, but it's also totally worth it.
I did the first three miles of this run with my dad!
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Running isn’t a great way to lose weight—you need to include strength training for that. But it is a great way to get healthy in general.
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How sometimes running makes you feel less physically tired, even when you start our incredibly tired physically. Counterintuitive? Maybe. But it's true anyway.
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- Learning to endure over not just one run, but many months, with a training strategy.
- And also: getting tired by taking a tempo run, a long run, and then a toddler run in a three day span.
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Heart-rating training (on a run where I was heart-rating training)!
Maffetone training:
- method
- 180 formula
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I went for a run. And then I invited you to join me! Here's to some great running in the weeks and months, and maybe years, ahead!
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