Marathon Training 2019 Day 17: Run Easy Runs At Conversation Pace

January 30 2019 evening sunset medium vesion“The journey is yours. Enjoy each and every step.”

Today, I did my weekly run/hike with my friend Sam in the Chautauqua area in Boulder, CO. The run/hike was for ~70 minutes, at a very easy pace since I had run the past two days and Sam had done a 7 mile trail run the night before. Throughout most of the run/hike our conversation varied from talking about running, playing music, and robots (his neighbor is an inventor trying to develop a robot). This relates to the Tip of the Day, which is on conversation pace running. After this run/hike 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)

I also did one minute static stretching for the hamstrings and calves, and lacrosse ball rolling for the plantar fascia

Recommendation: Today, I recommend performing aerobic cross-training at a low to moderate intensity for 25-45 minutes.  Choose a form of aerobic cross-training that you enjoy.  After cross-training, I recommend performing the exercises above and then a cool-down.

Tip of the Day: Easy runs, like the ones you are doing in this part of your training, should be done at conversation pace.  In otherwords, you should be able to carry on a conversation during your run and not feel out of breath doing so. If you can not carry out a conversation during your easy runs, you are running too fast, slow down! So, remember this during your next easy run, and all future easy runs in your training schedule.

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

Be your best self today.

Your friend and coach,

Brian

Marathon Training 2019 Day 5: Importance of Easy Runs

August 25 2018 Sunset in Longmont pic 2 medium versison“Doing the little things can make a big difference” – Yogi Berra

Today I did an easy run of ~35 minutes after a dynamic warm-up. During this run I focused on keeping the effort easy and enjoy the run! Immediately after my run 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)
  • Clamshells (15 repetitions on each side)
  • Prone planks (~30 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (10 repetitions on each side)
  • Single-leg balance (~30 seconds for each leg)

Immediately after these exercises I performed foam rolling and eccentric lengthening exercises for ~10 minutes.

Recommendation: If you have an easy day scheduled, as I would recommend for intermediate and advanced runners (running at least 4-5 days per week), as you most likely should during your first week of training, keep the pace easy today. Again, depending on your running experience and time taken off you may choose to run 30-45 minutes today.  If you are a beginner running three days a week, you may want to do a 20-30 minute walk. For all runners, I recommend doing any of the exercises above that you know how to properly perform. Then you should do at least a 10 minute cool-down.

Tip of the Day: You should have easy days in your training program on the days these are scheduled you should keep those runs easy. There is a reason why these runs are supposed to be easy. If you don’t keep them easy and push the pace, you won’t be getting the benefit of this run and this could negatively impact recovery, future training, and ultimately your running performance for your goal race. Easy runs are usually meant for recovery and building your aerobic fitness, especially early in a training program. So, don’t miss out on these when you are scheduled to do an easy run. Go along with this, each workout in your training program should have a purpose. Don’t go into your training blindly and just try to “wing it”. This won’t help you realize your maximum potential come race day.

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

Have a great day today!

Your friend and coach,

Brian