Marathon Long Run Part 2

Last time, we talked about long runs that were more simple, but not any less easy. This week, we will expand on those foundational types of long runs and into more race specific long runs. These runs already assume that you have built your general endurance and are now into more race specific phases of your preparation. I’ll discuss a few instances where that could change, but for the most part, these are all long runs that would occur after you’ve done general training. I would also say that most beginners and first-time marathon runners should put their focus in being able to cover the ground and then maybe doing these types of runs in the future.

Fast Finish

This was my first introduction into next level training, right here. I don’t quite recall who started it, but my first experience was from Khalid Kanouchi, the Moroccan marathoner and later US citizen. He was a favorite at the Chicago Marathon in the early 2000’s and he would always chat a bit with us Hanson guys at the Chicago races. He told us a staple of his marathon training was the “Fast Finish” long run. A few of us were really on board and begged Kevin and Keith to let us try it and they did! I still remember the day we tried it the first time. We always had a Sunday group run n conjunction with the Stony Creek Running Club and we’d rotate sites. One location was way out on the dirt roads at this middle school in northern Oakland County. It was a tough loop with tons of dirt roads, hills, and the school had a track behind it. So, being who were as a team, hit the long run pretty hard, ran straight to the track, where we had left our flats, and then ripped a 3200 meter (basically time trial against ourselves). I think I ran about 9:50 after putting in a hard 18 miles before. It was hard. It was a real gut check, but it was fun. Part of it was because of the track, part of it was because it was something new. However, it’s not something I’d do all the time! Plus, we definitely made mistakes on that first one, like changing into our racing flats and taking a 5-10 minute break in there. The run evolved for us over time. We don’t change into flats and we just go straight into it from our run. Now, that typically happens where we can let it rip for a few miles down the Paint Creek Trail where the trail is flat.

Some key points to this long run:

  • Done in the last 6-8 weeks of a marathon segment.
  • I wouldn’t do in successive weeks, follow a tough long run with an easier long run the following week
  • Don’t need a lot of these 1-3 during that time is plenty good.
  • Really focus on the recovery aspect after these. Pushing yourself to that limit on already fatigued legs will require extra attention from the recovery department.
  • From my experience, just getting down to marathon pace is tough enough for most people I have given this run too. No need to make it harder for those chasing BQ’s and new time thresholds. This will still teach you that you can push through late in the game, even when tired and that’s a major component to this long run.

 

Squires Long Runs

The Squires Long run comes from Coach Squires of the Boston Track Club from the Bill Rogers and Greg Myer era. The long run is a great way to accumulate time at marathon pace for the week, but also bring the average pace of your long runs down. To me, it is a great tool to learn how marathon pace feels throughout the course of time- from when you feel fresh, to when you are tired. This will pay great dividends to those performance minded runners. If you can learn to associate effort to pace and do so when fresh and when tired, you can take your performance to a whole new level! I think this is also a great long run for those who struggle with traditional marathon tempos. We can accumulate a lot of time at marathon pace while not just logging mile after mile at pace every week. However, I have to add, that you do need to learn to be able to do that, but this would be a nice break from that monotony. If you aren’t familiar with what these runs are, they are essentially long runs with a fartlek in the middle to second half of the long run.

  • Can actually start these earlier in a training cycle, say 8-10 weeks out from the marathon if you are more of a seasoned marathon vet.
  • Use first few miles as a warm up and progress into moderate paces before starting the marathon pace “fartleks.”
  • Start with small amounts of time, say 8 x 2-3 minutes at marathon pace with 2-3 minute jogs. Each long run you do, up the time. So, if you do this 3-4 times throughout the training cycle, you may be up to 10 x 7-8 minutes at marathon pace. Ideally, recovery would stay about the same, at roughly 3 minutes.
  • Recovery between each marathon pace effort is still in your easy to moderate pace.
  • Cool down the last couple miles of your run.
  • This is a run you want to be fueling for. Allow yourself to keep the effort high by providing the fuel needed for the intensity.
  • Post run recovery is as important as the effort given during the run!

The Combo

If you are in our Facebook group, I have offered this one up for a long time. If you are really tight on time in a particular week, but still have your long run, then this is a great compromise. If you have done the 10 mile tempo, then this is nothing new to you. You have probably done this on plenty of Thursdays already!

  • Use first few miles as a warm up, gradually increasing from easy to moderate to long run pace.
  • Then do your assigned tempo mileage at goal MP. Ideally this is done for longer tempos, say 8-10 milers.
  • Set up so the last 1-3 miles can be used as a cool down.
  • This should be a fueled run. You will already be going to the well pretty deep. Don’t dig it so deep you can’t get out.
  • Post run recovery is crucial. Get on your refueling, re-hydration, and hopefully, rest as soon as you can.
  • If you do this on the weekend, you are typically doing in place of a tempo run during the week, so you may need to adjust the days before and after.

The Mega Long Run

Ok, here it is! For all you 40 mile a week runners who love your 20 milers! I am just kidding, so no hate mail, please! I think it is an important long run type to discuss. Now, admittedly, I have never given a mega long run to an athlete, and I don’t have any personal experience with this long run. Just want to be completely up front with you.

The mega long run can mean a couple of things. It can be described in terms of mileage or in terms of time run. When people talk to me about it, they usually express in terms of mileage, usually something like 20-24 mile long runs. If someone does a 22 mile long run using the classic Advanced plan, this is about 40% of the weekly mileage during the last 8-10 weeks of the training plan. If following the plan, the longest long run would be about 29% during the same week.

Sometimes, mega long runs are described in terms of time. For instance, coach Greg Mcmillan says he will prescribe a long run up to 30-45 minutes longer than what the person is planning on running during the marathon. So, if a person is trying to run a 4 hour marathon, then he may give them up to a 4:45 long run. This doesn’t mean that they will cover something like 30 miles because they are running slower than goal pace. They will just be putting in a lot of time over what they plan on racing for.

Do I agree with the mega long run? Well, it depends! I think that when you are new to HMM style training, then no, I am quite reluctant to give the green light on the mega long run. I have just experienced too many people doing it on their own and then not being able to tolerate the rest of the training. Now, if you have done a couple of cylces of our training and seem to be thriving, but need a new stimulus, then I can see doing a run that creeps up into the 40% range of your weekly mileage. HOWEVER, this doesn’t mean you scale way back during the week in order to accommodate this run.

Now, when referring to a mega long run by time, I think you have to look at from a different point of view. If you are following one of the HMM plans and are running long runs at 10 minutes per mile or slower, then a 16 mile long run is already taking at least 2.75 hours. What I think makes that work is that idea that the day before, you are putting in a significant easy run of 8 miles, or at least another hour and 20 minutes. So within about 24 hours, these runners are putting in roughly 4 hours of running. That is a significant amount and stimulates all the adaptations needed that would also be provided by the mega long run by itself. The other aspect I want to look at is from a practical standpoint. Using the examples from above, a 4:30 marathoner (which is about 10:15 per mile), could in theory run 5:15 for a long run. That seems completely brutal to me and I personally feel like that will cause more harm than good. This is because we deplete ourselves so much and begin to break down so much that we really run the risk of being in a position of fatigue that takes way too long to recover from. If I gave a person that run, they would probably be too beat up to do much for the next week! To me, I feel like I can get so much more accomplished from backing the long run down and being able to train the next 7 days as I normally would. I do understand that extraordinary circumstances require extraordinary responses. However, I also think the risk far outweighs the reward for run over 4 hours. Now, where I do see this run working is for runners racing at under 3 hours. Going for a 3-3:30 long run will help these runners, but not dig the training whole too deep. I think a run like that would suit these runners about 10 weeks out from the race and maybe again at about 6 weeks out from the race. As long as they can really put an emphasis on recovery after and fueling during to preserve stores and muscle structure, then I think they will be ok.

 

Wrapping up..

Phew, that’s a lot of variations to the long run, especially for the marathon. I can’t stress enough that you have to take a serious look at your own ability and where you are at. It’s nice to get some ideas, but you also have to be careful not to get yourself into a position that you can’t recover from later on. If you are a beginning runner, focus on building your general endurance first and then start adding in another training cycle. If you are attempting these types of long runs, put a lot of focus into fueling and recovery. I also suggest that you follow each of these long runs with a more traditional long run. Adding too much intensity and duration for too long isn’t productive either. Keep the balance of easy to hard. Train hard, but recover too.

Love the HMM philosophy, but want to try a new plan? Check out all our options HERE

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Hanson’s Community Questions: Episode 1 VO2max pace work

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Check out our Video / Podcast we made from this post!

HCS Community Page:
4/28/16

From our closed Facebook Community:

Sasha: I would like to know if/how Hansons training addresses different pace work such as VO2Max, etc. The 5k-10k Pace work isn’t fast enough for VO2Max, and I’ve found great adaptions to occur at 3k Pace. Is that something that could be added, and is it added in custom training and/or amongst Hanson’s elite?

This is a question we get a fair amount. It’s also a source of misconception with our naysayers. With that, there’s a number of components that we should look at when answering the main question here.

VO2max pace work

What population are you working with?

With the majority of people we are working with they are going to get the vast majority of aerobic fitness by the peripheral benefits of easy to moderate running. Even marathon pace is a highly aerobic event. Plus, the majority of people who are using the program are taking their training to a new level and the addition of very fast running will only create an additional stress that they may or may not be able to recover from. As a coach with a program meant for large groups, it’s not a good addition to expect everyone to tolerate. To me, this is something that a coach working with an individual would add.

What is the goal of our training cycle?

The goal of our marathon program isn’t to improve your VO2max. It’s been shown time and time again that VO2max is not a good predictor of race performance, especially the marathon. So, in our case, VO2max will improve as a byproduct of the training, not because we emphasized it. You also have to look at where you fit that type of training. You won’t put it early in the segment as that can cause acidosis. It also doesn’t make sense because the body might not to be able to withstand that intensity, even in short bouts. I’m also not going to put it at the end, when I am trying to be as race specific as possible.

The 3-2 rule revisited

Even after what I just wrote in the last two sections, I do think there is a place for everything. If you have read the book and my posts, you know I don’t like people just racing marathon after marathon. We have what we call the 3-2 rule, which is simply three marathons to every two years. Now that is probably really painful for people to hear, and depending on the person, you may be able to sneak it up to 2 marathons per year. However, this is one of the main reasons why. If we are always in a marathon training mode, we either have to force training that might not be good timing (or force us to miss on the stuff we really need), or we take a dedicated segment every now and then and use it to challenge ourselves in a new way. This could be building our mileage, improving our top end speed, adding strength training. Personally, it doesn’t matter, as long as it’s not the same training over and over.

So with that said, would I add? Not in a general setting where I am already making a ton of assumptions about you. However, working on an individual level, we would work all facets of training into your big picture of training when we can put it in the appropriate place!

Check out our Video of this post below!

Watch the video or listen to the podcast below!

Increasing Training Mileage: How to and when to stop!

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Check out our Video / Podcast we made from this post!

Mileage is always a big topic of discussion with runners, almost a badge of honor for some runners. For newer runners, the questions usually revolve around increasing mileage safely but quickly (sometimes just quickly) while with more advanced runners, the questions might be centered more around how much mileage is enough. What I’d like to do is offer up some thoughts on common “rules” and give you some ideas to think about when you start looking at your own training volume.

The most popular method of increasing mileage, by far, is the 10% rule

General Theory

The most popular method of increasing mileage, by far, is the 10% rule. A quick Google search on “increasing running mileage” will show you numerous articles. This has come under some criticism- just read those above mentioned articles. It certainly is a pretty conservative approach, especially with newbies and general low mileage runners. For instance, if you run 10 miles your first week of running, then this rule says that the most you can add is 1 mile. The practicality of that isn’t necessarily high. You might have a variance of 2-3 miles without even trying.

Another theory comes from the ever famous Daniels Running Formula which Dr Daniels writes about adding no more than one mile per run per week. For instance, if you run 4 times per week, then add no more than 4 miles the next week. This proposal is seemingly scalable, as many competitive runners will run 10 plus runs in a week and that would probably be about a 10% increase in mileage. So, for lower mirage runners, the amount you can increase may be more like 15-20%. This makes sense because adding even a small amount of total weekly mileage in low volume runners will tend to be higher than the very conservative 10% rule.

What’s best way to approach? Well, for lower mileage runners the 10% rule is probably to conservative. To be honest, at that rate of increase, you’ll spend all summer just trying to get to a decent weekly volume. For higher mileage runners, there’s probably not going to be much difference between the two philosophies. And, for these folks, your concerns probably lie in other areas- which we will discuss later. The following are things that I would consider when deciding on your approach.  

Things to consider when discussing volume/mileage

  1. Maximize your current level before making a jump. It takes 4-6 weeks for the body to adjust to a new training stress, so don’t jump to another training stress until you’ve gained what you can out of the current training stress. If you can still adapt at a lower training level, then why not? Otherwise, you have the risk of jumping up too much too quickly and getting injured.

One of the most common issues I see with beginning runners or runners trying to make a big jump in training is that they were feeling great and then, BOOM! They got a tendonitis or a stress fracture. What we tend to neglect is that our cardiorespiratory fitness can increase quite rapidly, within a couple weeks. However, things like bone and tendon take much longer to catch up. So, if we jump up too much, despite the increase in fitness, we end up sidelined. That is why I say to not really jump up a little bit every week, rather increase a moderate amount every 4ish weeks and then stay there. It won’t be as slow of a buildup as the 10% rule, but not so fast that the body can’t adjust. Running more mileage is only good if you can do it consistently!

Increasing Training Mileage: How to and when to stop!

Increasing Training Mileage: How to and when to stop!

2.  Focus on endurance before intensity: In general fitness we look at the acronym FITT which represents frequency of exercise, intensity of exercise, amount of time exercising, and type of exercise.  When we begin increasing mileage, we are potentially adjusting all four of these variables. If we add a day to our routine, we automatically are adding more time that we are engaging in a certain type of exercise. As you can see, the odd man out here is intensity. If you try to increase or change all the variables at once, something is going to have to give.

There are times where you will be increasing mileage and doing workouts at the same time. The key here is that you aren’t making major jumps in training when trying to do both. Ultimately this comes back to thoughts on our philosophy where you train at a moderate level of mileage most of the time, which minimizes big swings in training stress for extended periods of time. I believe it also goes back appropriate paces. If we start cheating paces down because we feel good, we ultimately run ourselves down and become, at the least, overtrained, but at the most, sick and injured. Lastly, it makes it crucial to not get caught up in cycle after cycle of training for the same distance. While the traditional base period may be falling out of favor, it’s a perfect time to give yourself a block of 6-8 weeks to focus solely on building to new mileage. By making some type of compromise I believe the road to your eventual goal will ultimately shorten.

  1. Use cross training as a transition, not a replacement. Many people look at the training plans in Hansons Marathon Method and Hansons Half Marathon Method and view us as anti cross training. This is simply not the case, rather I truly feel that in the case of increasing mileage, cross training should be supplementary and not a replacement for running.

For example, let’s say you are following a program that has you running three days per week, what are you doing the other four days? Your first step should be to make sure you are cross training at least a few of the other days. From there, you start replacing a cross training day with a running day (we’ll talk about days over adding to current runs later).

Personally, if you are using our training philosophy, I’d like to see you build to at least five running days per week. If you are more of a 5k to 10k runner, you can probably do alright with 3-5 days, but once you start getting to that half marathon distance and up, you really should try to build up to more than 5 days of running per week. I have gotten plenty of backlash over that, which is fine, but this isn’t the place for an argument. I would just encourage you to look at our posts on philosophy and training components to see where our theory comes from. I will just say, that if you are low mileage, allow yourself even more time to prepare for a race so that you can still get all the work you’ll need to in order to be ready.

  1. Do I add to my current runs or add days to my week? This is a question we will get a lot. My basic thought is that a run should be at least 30 minutes in length. So for most people we work with, that’s a 3-5 mile run. Adding about 5 miles per week is pretty common under the systems we have talked about, but the duration of that 5 miles is what will be the differential. So, if you are running about 10 minute pace, you might be better off adding a 3 mile run and then 1-2 miles onto another run or across two runs. Or, maybe you aren’t currently at 30 minute runs? Spread the mileage across the week to get those runs up to that 30 minute mark. Also, when I am adding mileage, I am talking about adding easy mileage before adding mileage to workouts and long runs. Using this, I’d follow the process until getting to the desired days per week you want to run. After that, you can start adjusting other variables within your harder efforts.
  1. Give yourself enough time at a training level. We touched on this a little bit, but allowing yourself adequate time to fully adjust to a new training level. Now, if you are following the 10% rule, then you can go a few weeks in a row of increasing your mileage, but on that third week, you may want to consider staying put for a couple weeks before making another jump.

With really small jumps it’s probably OK to make continual jumps- to a point. What I personally don’t like is that you now have to guess when a you’ve made a big enough jump. That’s why I like to keep it clean and clear cut- make a moderate jump, then stay put. This allows your body to completely adjust to the mileage. As we mentioned, your cardiovascular system will adapt pretty quick and you’ll have the urge to make another jump, but I urge you to fight that urge if you are venturing into new mileage territory. Give your bones, tendons, and musculature plenty of time to adapt to the increased stress.

Non-beginner situations: so far, we  have really just discussed ideas for runners who are trying to get their mileage up to a point where the need to be, in order to compete at the level they want. There are other scenarios where we discuss building back to a previous level and most of that is when we are coming back from being sick or injured. We have discussed that in pretty decent detail in our Dealing with Injury and Illness video, so I won’t go back into it now. For me there are two scenarios where we can discuss mileage in a setting where the goal isn’t to establsh a higher training baseline.

Coming back from planned downtime. This is pretty common- especially if you use our training. For the marathon, we prescribe pretty lengthy downtimes, usually 10 days to 2 weeks. For shorter races, generally, you can expect less down time depending on the runners situation. Here’s how I would handle building back:

For 5-7 days of planned downtime (still healthy)

  • First week: 50-60% of peak mileage, spread over several days, but giving yourself 1-2 off days during the week. All easy mileage.
  • Second week: 70-80% of peak mileage, but keeping it easy, with 1 (maybe 2) off days and a longer run.
  • 3rd week: 80-90% of peak goal mileage with a long run and one light workout- usually a progression run (or cutdown run, depending on your terminology)
  • 4th week: 90% of peak goal mileage and a light track workout (8-12×400’s for example) and a long run.
  • 5th week: resume normal training.

For 10-14 days of planned downtime (still healthy)

  • First week: Every other day of 30-45 minutes easy running
  • 2nd week: Five days of 45-60 minutes easy running
  • 3rd week: 5-7 days of running, making sure at 60-70% of average mileage, including a longer run
  • 4th week: 5-7 days of easy running, totaling 80% of usual volume including a longer run and either light 400’s on the track or a cutdown, followed by a weekend longer run
  • 5th week: Same as the 4th week, just alternating what workout I did the previous week. Volume may be 80-90% of goal volume
  • 6th week: Begin training for next event.

How much is enough mileage? This isn’t something I see discussed a ton, but it is an important topic. A couple of recent examples on our Facebook group and local runners that got me thinking more about this.

First, let’s preface this with a case studies of a runner who has followed a common path that started with simply following the Advanced Marathon Plan in the book. Our first athlete, Dave, came to me when he was in his early 40’s. He ran in high school but hadn’t run in decades. He followed the basic plan and ran his first marathon. If I recall correctly, he was right around 3 hours, a little north of three. From there, we’ve been gradually increasing his mileage and tweaking his training. Now, a few years later, David averages about 75 miles per week when training for a marathon and run 2:45 in the marathon. In a perfect world, David would run more, but he’s a crazy busy business man, husband, and father of teenagers. Every time we try to do more, David breaks down or gets sick. His schedule just doesn’t allow it. Instead, we try to focus more on details like strides, stretching, some strength, and diet. We’ve maxed out the mileage and turned towards the other facets of training.

Now, there’s another runner who is a local guy. I don’t coach him, but have watched him train for a number of years through our local group runs and workouts. He’s a couple years older and trains a lot more than David. I know this runner will hit 100 mile weeks on a regular basis during the marathon training blocks. I watch this runner and it almost hurts me. He is hunched over with a very weak core and his stride is very short and quick with no hip extension. I’m not trying to pick on this runner, but this is what got me thinking. In his particular case, the 100 mile weeks aren’t improving his ability anymore. Personally, what I would do is back off the mileage, take a block of time and focus on strengthening his core and improve his form through fixing muscle imbalances.

What’s the point of this comparison?

It’s really to show you that early on, we will improve just by running more mileage. However, eventually we will get to a point where more mileage isn’t going to yield results (the idea of diminishing returns). Now, don’t take this as contraindication to running moderate to high mileage, rather your body, your work and your family schedule will reach a breaking point. You probably can’t do much about the last two, but you can work on body weaknesses.

With that said, there is no perfect answer for mileage. In the books we lay out some guidelines for runners to gauge their ability to what their level of expertise is.

Beginner Competitive Elite
5k 20-30 40-50 90+
Marathon 40-50 60-70 110+

There’s a couple ways to  look at this. The first being that if you want to run to compete in age groups, win local races, etc, then you’ll probably have to run more than 30 miles per week. You can use it as a guide to build to. On the other hand if you are cranking out a ton of mileage and aren’t performing at the level you’d like to, then maybe it’s time to reevaluate your approach. Obviously this is an extremely simplified way to look at things, but at least can be a starting point for you. It also goes back to what we discussed earlier- maximize where you are at first before making a big jump. This can include those supplemental components, as well.

So there you have it, some general thoughts on increasing your mileage safely, but not taking forever to get to a desired weekly volume. Hopefully, this will guide you as you think about where you are and where you want to take your running.

Check out our Video of this post below!

Metabolic Efficiency: Part 2 Dietary Considerations

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A few weeks ago we spent a lengthy amount of time in Part I of our discussion on metabolic efficiency. I finally got to part 2 and want to discuss some of the dietary considerations.

Here is the PDF file if you want to follow along: Metabolic Efficiency part 2

Podcast Episode: Metabolic Efficiency Pt 1

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I’ve been doing metabolic testing and VO2max testing for a fair amount of time now, but mostly with predictable results. Not until recently, have we been testing for than one type of runner, and boy have results not been quite so “textbook.” These results have led me to explore more into the topic of metabolic efficiency.

This led to some personal revelations as to why certain runners struggle so much with not only training, but losing weight, and being able to progress from a health standpoint. I hope you find this info interesting and can put some of this towards your own training or coaching!

Dealing with Injury and Illness

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Becoming injured or getting sick can sometimes be a death sentence. At the very least, a major setback! We know that the majority of runners become injured over the course of their training. How we deal with these setbacks can make or break our overall training. Not to mention, drain our spirits.

In this episode we talk about knowing when it’s ok to run and when you need to back it off. We also show you a quick and dirty guide on how to approach your day when you are injured and need to scale back. Follow along with the PDF: Injury

Also, please make sure you sign up for email updates on our site: www.lukehumphreyrunning.com

Choosing a Race Goal

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Whether you are a newbie or a veteran runner, choosing a race goal can sometimes be tricky. In this episode I discuss a few different scenerios and several aspects to consider when choosing a race goal. Hopefully, this can help you set a goal that’s ambitious, but still attainable. Included in the discussion is also the topic of how to potentially handle the pitfalls of going after that “home run” instead of just putting the ball in play. Sorry, for the baseball analagy, but it fits in my little mind.

 

For the PDF of the presentation download Choosing Race Goal

Marathon Tempo Runs

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Hey All! This epsiode talks about the marathon tempo run. We discuss a variety of ways to implement while still following the Hanson Marathon Method, but help those who may struggle with traditional tempo runs.

Here is my presentation in PDF form: Marathon Tempo Run PowerPoint

 

Marathon Long Run

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In this episode, we discuss the long run, as it pertains to the marathon. We touch upon why the long run for the general schedules is 16 miles and how to adjust accordingly to your own training level.

If you’d like to follow along, I have the presentation in PDF form: Marathon Long Run

Thanks for listening! Please email us with any training topics that you’d like discussed at [email protected]

Hanson’s Philosophy

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This consists of what I would describe as the pillars of the Hanson philosophy. While we do certainly go into length in our books, it is so important for anyone that is using the system, or even thinking about the system to have a full understanding of why the training is the way it is. Ok, so let’s just jump right in!

What is our goal with marathon training? Well, yes, it is to finish as strongly as possible. Thanks to all the smarties out there 🙂 Let me rephrase, what is our end goal from a training standpoint? From the Hanson view it is to develop a high level of marathon readiness through the concept of cumulative fatigue.

Cumulative Fatigue: The development of fatigue through the long term effects of training which results in in a profound increase in running strength. In other words, it’s not one workout that makes you tired. Not one sticks out as being “the one” but rather you are fatigued/tired from the daily grind. The important aspect here is that you aren’t training too hard so that you are in a hole that you can’t get out of. And there it is, how do we train hard, but avoid overtraining. Well, Charlie, let’s find that golden ticket!

Running your best Boston Marathon

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In this episode we discuss the challenges that the Boston Marathon course gives runners, along with how to best train for those challenges. We also discuss race strategy for the course and how you can run your best Boston Marathon!
Luke Humphrey was 11th overall in the 2006 Boston Marathon and 16th in the 2008 Boston Marathon.

Selecting a race goal for your marathon

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In this episode we discuss the different methods for deciding your next marathon time goals. We also talk about why it is important and how much improvement to expect. We’ll show you how to narrow down what you are currently capable of running in order to dial in the right training paces.