Have Fun with a 5k Early in Your Marathon Training

Hello Runners,

I encourage you to consider running a 5k in your first two months of half- or full-marathon training. I found an organization called Park Run (https://www.parkrun.us/) that does local free 5ks throughout the year.

First, running a 5k can be a nice change from the normal routine of weekend long runs, which your body and mind will greatly appreciate! If you do most, or all of your training alone, a 5k will be a great opportunity to be around and connect with other runners. In addition, being in a race environment can be motivating and inspiring and help you enjoy and appreciate your training more.

Also, a 5k early on in your training can be a great way to determine your baseline fitness. Your performance from your 5k race can be used to predict your performance in a future half- or full-marathon, depending on your training for the next 12-16 weeks. This training will need to include long runs and other workouts that appropriately stress your aerobic system, such as progression and threshold runs.

Your pace for a 5k can be used to determine paces for your training runs by using prediction calculators. I use races and prediction calculators with almost all of the runners I coach, to tailor their workouts, so they are getting the most benefit, while training at paces that are most appropriate for them.

There are several online calculators that can be used including:

www.macmillanrunning.com

However, you need to use these intelligently in predicting your future half- or full-marathon pace. This includes taking 5-10 seconds off your 5k time and then plugging into the predictor calculator. Keep in mind this is a projected pace for these events, and certainly not a pace you would run these events at now. After all, you won’t have done long runs much more than 8-12 miles at this point.

You should aim for a negative split in your 5k. That is to run the last half of the 5k faster than the first half. The easiest way to accomplish this is to keep a consistent pace for the first three miles and then speed up for the last 200 meters or tenth of a mile. Also, Coach Jay Johnson, in his book Simple Marathon Training, recommends running the first mile very conservatively, including running the first half mile at a pace that is challenging, but comfortable. He says don’t worry about those people who pass you because most of them will be running a positive split (slower second half of the 5k). He suggests a negative split race is a better predictor of your aerobic fitness than a positive split race.

Make sure you recovery well from your 5k. You should perform a cooldown after the 5k, including walking and then stretching/foam rolling. Also, I recommend a brisk walk or other low to moderate cross-training the next day for approximately 30 minutes. You may want to take the following day off from running completely before resuming your running.

So, go out and enjoy a 5k!

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

 

References:

  • Simple Marathon Training, Jay Johnson.

Ways To Have Fun With Your Training Runs and A Special Offer To Help You Achieve Your Running Goals

June 23 pic 1 6 mile morning runHello Runners,

As I finished my second week of marathon-specific training this past week, I was thinking about the importance of making training enjoyable and different ways to do so. I will discuss several of these ways later in this email. However, before I do, I want to share with you a new coaching option I am offering runners to help them achieve their goals.

For this new coaching option, you will receive a customized training plan with workouts for the entire month. During the last week of each month, you and I will have a 15-20 minute coaching call to discuss your progress and address any questions or concerns you have regarding your training. I will then send you the next month’s workouts based on your progress and your running goals. During the month you will also have the opportunity to email me questions that you have.

To initiate the process, we would have a 30-minute free coaching consult to discuss your running goals, running history, current training, favorite workouts, and any current or past injuries. The first month of your training will include a 5k or 10k race, or similar time trial, based on what is most appropriate for your fitness level and running goals. The results from this race or time trial will be used in subsequent training. Each month you will receive a new training plan with workouts to help progress you towards achieving your goals based on your progress from the previous month.

The cost for this coaching option will be $59/month, which is a significant savings from the customized weekly coaching service that I offer ($159/month).

For questions, or to get started, either reply to this email, or email me at brian@denverrunningcoach.com

Now, back to the ways to make your training more enjoyable, which I will include in your customized training plans.

Immediate gratification

  • Training for a half- or full-marathon takes a lot of dedication and at a minimum you will be training for 4-5 months. So at times, it might be difficult to get excited about a goal that is months away, while you are struggling through individual training runs or other workouts. Therefore, you need to celebrate your small wins along the way, because as humans we are hardwired to seek out immediate gratification. So, set yourself up to receive immediate gratification for each of your workouts. Is it stress relief, a sense of accomplishment, the hit of endorphins that make you feel awesome! Whatever it is frame your training and workouts around this to better help you enjoy your training.

Celebrate the small wins

  • Also, celebrate the small wins you are achieving as your progress towards your ultimate goal, such as completing that first 10-miler, 20-miler, difficult speed workout, etc. Share this with your significant other, family, friends, etc. Let them know how awesome you are. You deserve it!

Do the workouts you enjoy

  • Most runners have favorite workouts they enjoy doing, so perform these periodically, to help you enjoy your training. One of my personal favorites are ladder workouts, such as performing 1-, 2-, 3-, 4-, 4-, 3-, 2-, 1-minute work bouts (commonly referred to as intervals) at a somewhat hard to hard pace.

Incorporate shorter races in your training

  • It can be helpful to incorporate some appropriate shorter races into your training. Being in a race/event atmosphere can help re-invigorate you and help bring more energy into your subsequent training. Plus, doing an event can help you see the progress you are making in your training, which certainly can be motivating!

Run in an area you enjoy

  • Do you have a favorite place that you enjoy running? Then, do at least some of your training runs there. This may require driving, so wake up a little earlier to get to your favorite running spot and enjoy it.

Vary your training routes

  • One of our most basic needs is the need for variety. So, satisfy this basic need by varying where you perform your training runs. This might include doing some runs on trails, if you perform most of your runs on the road, or mixing in a few hills, if you usually run on flat terrain. I love to explore new areas, and so I will incorporate this into my runs, especially my long runs.

Avoid what you don’t like

  • For me this is simple, I don’t like running on the treadmill, so I don’t. Yes, this means running in cold and rainy weather sometimes, but I have a much better time than on a treadmill. Also, I find the track to be boring, so I perform my speed work on roads and trails, even incorporating hills sometimes for variety.
  • So, avoid, or at least minimize running in areas, on surfaces, etc. that you don’t enjoy. Your training runs shouldn’t be a slog.

Consider what inspires you

  • I am always inspired by the natural beauty of Colorado. In fact, that was one of the primary reasons why I moved to Colorado about seven years ago. So, I choose running routes that will incorporate natural beauty in some way. This makes my runs more enjoyable and reminds me how grateful I am to be in Colorado and to be alive!

Have a strong enough and the Right Why for training

  • I always recommend runners think about their goals and reasons why it is important to achieve those goals. If you have goals that are meaningful to you, and you remind yourself of these on a daily basis, it makes it easier to put in the training necessary to achieve these goals.

You don’t need to do a bunch of 20-milers to be successful in the marathon

  • Your weekly long runs should not be a weekly “death march.” You don’t have to do a bunch of 20 mile runs to be successful in the marathon. I usually only do two when I’m training for a marathon, and instead perform shorter long runs which incorporate speed or hills. Again, I run in areas I enjoy which make the long runs more pleasurable.

Don’t need to “hit your paces” for every run

  • Yes, there are certain workouts in which attaining a certain pace for a portion of the run is important, but this shouldn’t be the case for all runs. In fact, on easy days I would recommend not monitoring your pace at all and just focusing on enjoying an easy pace run. For my weekly runs with my friend, Sam, I don’t even notice the pace until after the run, and often it’s about 2-3 minutes slower than my goal marathon pace.

Consider doing some of your easy runs with other runners

  • If you don’t normally train with others, it might make training more enjoyable to do a run on occasion with a friend or running group. Just make sure to run your own pace. Often running groups are social, so I would choose easy runs to do with these groups, so that you can keep the pace conversational. I know I really appreciate the easy runs I have with my friend every week.

Consider your training runs a gift

  • I strongly encourage you to frame your runs as a gift you give yourself and not something you feel you should do. Consider all the great benefits that you’ll get from your training runs, such as stress relief, a sense of accomplishment, more energy, inspiration, etc. If you perform your runs in the morning it is a great way to start the day!

So, have fun with your training and try a few of the recommendations I shared. If you found this to be helpful, please share this with anyone you feel might benefit.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

Marathon Training 2019 Day 48: Don’t Get Frustrated With Runs That Don’t Go As Expected – Embrace New Experiences and New Places to Run

March 2 Denver Art Museum Georgia OKeefe“The stability we cannot find in the world, we must create within our own persons.” – Nathaniel Branden

Today I ran ~11 miles, and partially because of snow and ice, and partially from inspiration from a visit to the Denver Art Museum, as part of my wife and my creative date day on Saturday, I explored some new areas on my run. This made my run enjoyable, despite the fact that the temperate was below 10 degrees! Even though I had to run a slow pace, and it was a hillier run than I might have wanted, I kept in mind the benefits of this run including: building my aerobic base and leg strengthening, as well as “making lemonade out of the lemons handed me,” which can happen during any race.

Immediately after my run, I did the following exercise:

  • Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
  • Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
  • Single-leg stands (~45 seconds)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward-and-back (12 steps in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Glute bridge hip lifts (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balances (~30 seconds)
  • Bounce on stability ball with smaller ball between thighs (3 minutes)

After these exercises I rolled my plantar fascia with a softball for ~ one minute on each foot, foam rolled calves, hamstrings, and quadriceps/hip flexors, and then did eccentric calf raises.

Recommendations: I recommend following the prescribed run according to the Fitness Training Program, as well as performing the prescribed exercises and a cool-down. If you haven’t done so, sign up on the Welcome Page to receive running tips, as well as the Fitness Training Program.

Tip of the day: When life hands you an unexpected situation on a run, be creative and embrace new running experiences. Don’t get frustrated if your run doesn’t go the way you planned. They won’t all go perfectly. So make the best of your run, and know that you are still getting benefits that will help you achieve your running goals.

Please feel free to contact me if you have any questions, or if I can be of help in any way.

Be open to and embrace new experiences.

Your friend and coach,

Brian

P.S. You may or may not know that the picture above is Georgia O’Keeffe’s “Cow Licking,” which has been on exhibit at the Denver Art Museum. I’m amazed at how lifelike the cow is in her painting. I think what really does it for me is the detail of the eye.

Marathon Training 2019 Day 16: Consistency: One of the Keys To Achieving Your Running Goals

January 30 2019 cold morning run consistency“Success doesn’t come from what you do occasionally, it comes from what you do consistently.” – Marie Forleo

This morning my dog, Zadar, needed me to take him for a walk first thing after I woke up. So, I took him for about twenty minutes. It was another bitter cold morning and after we got done and got inside, I really did not want to go back out in the cold for today’s run! However, I remembered my goal, got my running clothes on, performed my dynamic warmup and headed out for ~32 minute run. As I was running, I was reminded of the importance of consistency with training for maximizing running performance and achieving running goals. So, today’s Tip of the Day addresses consistency. After my run, I performed the following mobility and strengthening exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with foam rolling and eccentric lengthening exercises.

Recommendation:

  • Beginners:
    • I recommend doing an easy walk for 25-30 minutes.
    • Also, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (5-10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (5-10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Standard or knee-assisted pushups (8-10 repetitions)
      • Monster walks side-to-side and forward and back (done with or without a resistance band, 8-10 repetitions for each direction)
      • Prone planks (25-30 seconds)
      • Side planks (15-20 seconds)
      • Supine planks (15-20 seconds)
      • Clamshells (10-15 repetitions on each side)
      • Y, T, I, and W (5-8 repetitions for each position)
      • Double leg hip bridges (8-10 repetitions)
      • Quadrupeds (8-10 repetitions on each side)
      • Toe yoga (10 repetitions for each foot)
      • Fire hydrants (5-10 repetitions on each side)
      • Knee circles forward (5-10 repetitions for each leg)
      • Knee circles backward (5-10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, I recommend foam rolling, static stretching, yoga poses, or active isolated stretching for at least 5-10 minutes
  • Intermediate/Advanced:
    • Dynamic warm-up.
    • Then, I recommend a 35-50 minute run at an easy pace, ideally in a primarily flat area.
    • After your run, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Pushups (10 repetitions)
      • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
      • Prone planks (~30-40 seconds)
      • Side planks (~20-25 seconds)
      • Supine planks (~15-20 seconds)
      • Clamshells (15-20 repetitions on each side)
      • Y, T, I, and W (8-10 repetitions for each position)
      • Double leg hip bridges (10 repetitions)
      • Quadrupeds (10-15 repetitions on each side)
      • Toe yoga (10 repetitions times for each foot)
      • Fire hydrants (10 repetitions on each side)
      • Knee circles forward (10 repetitions for each leg)
      • Knee circles backward (10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, you should perform a cool-down that incorporates foam rolling, static stretching, yoga poses, or active isolated stretching for at least 10 minutes

Tip of the Day: Consistency is one of the keys to maximizing your running potential and achieving your running goals.  Make sure that you have your goals written out, so that you can see them every day to remind you of the importance of performing your scheduled run or cross-training, mobility and strengthening exercises, and cool-downs every day. All of these aspects are important. If you don’t have time to perform the mobility and strengthening exercises and/or cool-downs after your runs, make sure to schedule a time later in the day when you can perform them. If you don’t, you will miss out on some of the adaptations that help you maximize your running performance and you may increase your risk of injury. There are exceptions, such as if you develop an injury or are feeling pain and/or soreness, especially in a joint (in this case you may need to take a day or more off or cross-train), if you are sick, or fatigued. If you are injured, have pain or soreness, sick, or fatigued you may need to take one or more days off, so that you can recover and get back to your training sooner. If your schedule calls for a long run or interval or otherwise higher intensity run, and you are fatigued, you might still be able to perform a shorter, easy run. So, yes, there are circumstances which may cause you to miss one or more of your scheduled workouts, however, as best as possible, you will want to minimize these occurrences. Certainly, if sustain an injury, you will want to have this addressed as soon as possible, and meet with a qualified healthcare professional who can properly diagnose the injury and develop a treatment and recovery plan for you.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian

Marathon Training 2019 Day 15: The Effect of Gratitude On Your Training

Key Summit Routeburn Track medium version“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” — Brian Tracy

During this morning’s face-and-finger-numbing bitter cold run, I thought about what I am grateful for, which includes my family and friends, living in beautiful Colorado, still being able to run after nearly 35 years, having the opportunity to help other runners achieve their goals, and the opportunity to explore and have memorable experiences. See Tip of the Day for more on living with gratitude. My run was for ~40 minutes in a primarily flat area, at an easy pace. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~35 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After performing these exercises, I foam rolled for ~10 minutes.

Recommendations:

Beginners:

  • I recommend 25-35 minute run at an easy pace, in a flat area
  • Perform the strengthening exercises above
  • Then, perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down

Intermediate/advanced:

  • I recommend 35-45 minute run at an easy pace, in a flat area
  • Perform the strengthening exercises above
  • Then, perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down

Tip of the Day: Live with an attitude of gratitude. Almost every morning I spend at least 5 minutes thinking about what I am grateful for in my life. Sometimes I write these down, and sometimes I incorporate them in a picture, although I admit I’m lacking in artistic qualities. I encourage you to incorporate this daily practice in your life, especially first thing in the morning. It’s amazing how this can impact the rest of your day! This can really be beneficial when you have training runs that don’t go as well as you had hoped, and that would otherwise leave you feeling demoralized.

For today, and for however long you choose, live with an attitude of gratitude. It will not only help your running, but other aspects of your life as well.

Your friend and coach,

Brian

Marathon Training 2019 Day 10: Inspiration

January 23 2019 trail running film festival medium“A goal should scare you a little and excite you a lot.” – Joe Vitale

Running in Colorado can be truly inspiring because of the natural beauty. This morning’s run/hike was no different, especially with the falling snow. In addition to being inspired by Colorado’s natural beauty, I was also inspired by last evening’s Ledlenser Trail Running Film Festival in Boulder. One of the films that was presented was “How to Run 100 Miles”, which was the story of two friends (Jayson Sime and Brendan Leonard) who train for and run their first 100 mile race, which as the Run Rabbit Run 100 Mile Endurance Race in Steamboat Springs, CO. If you’re wondering, no, I’m not changing my goals for this year and running a 100 mile race! 🙂

This film portrays the adversity that the two friends each had to overcome in their training and in the actual race, while still supporting each other as friends, and crossing the finish line together, ahead of the 36 hour cut-off time. I highly recommend watching this film, if you haven’t seen it.

Another film that has inspired me in my training for several marathons is “Spirit of the Marathon.” I can’t watch this one enough! Whenever I feel not so inspired with my training I’ll watch this film.

Today’s snowy run/hike was for ~60 minutes. Immediately afterwards I performed the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Prone planks (~30 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Quadrupeds (15 repetitions on each side)
  • Double leg hip bridges (10 repetitions)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After these exercises, I performed static stretching; holding stretches for one minute.

Recommendation: Today, I recommend aerobic cross-training at a low to moderate intensity for 20-45 minutes.  Choose a form of aerobic cross-training that you enjoy.  After cross-training, I recommend performing the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~15-30 seconds for each leg)
  • Clamshells (10-15 repetitions on each side)
  • Prone planks (~20-30 seconds)
  • Side planks (~15-20 seconds)
  • Supine planks (~10-15 seconds)
  • Double leg hip bridges (5-10 repetitions)
  • Quadrupeds (10 repetitions on each side)
  • Toe yoga (5-10 repetitions times for each foot)
  • Fire hydrants (5 repetitions on each side)
  • Knee circles forward (5 repetitions for each leg)
  • Knee circles backward (5 repetitions for each leg)
  • Single-leg balance (~15-30 seconds for each leg)

Then, perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down.

Tip of the Day: Consider what inspires you. Is it natural beauty, or hearing of someone else overcoming a significant challenge? We can all use some inspiration, especially after weeks of tough, fatiguing training. Whatever inspires you, I strongly encourage you to incorporate it frequently in your training and in your life.

Please let me know if you have any questions, or if I can be of help in any way.

For today, be inspirational!

Your friend and coach,

Brian