He share’s his thoughts on managing illnesses, mitigating the risks of injuries, and maintaining a balanced approach to training.
“As we head into the thick of the season where sniffles and flu bugs abound, I thought it pertinent to share some insights on how to navigate the tricky terrain of marathon training (or really any other distance) when you find yourself under the weather.
Firstly, let me acknowledge that illness is no stranger to the running community, especially during the winter months. Now, I’m not a doctor, so it’s crucial to consult with a medical professional for personalized advice. However, I’d like to share some wisdom gleaned from my nearly 25 year running career.
Imagine this scenario: you’re a month away from trying to achieve a sub-three-hour marathon, and a nasty bug decides to sneak up on you. What’s a runner to do? The answer isn’t one-size-fits-all, as it depends on various factors, such as the severity of your illness, the type of infection (bacterial or viral), and your individual immune system response.
Let’s break it down. If you’re dealing with a minor cold—sniffles, a mild sore throat, maybe a headache, but no fever—you might be able to continue activity, albeit with some adjustments. Dial back the intensity, skip the hard VO2 Max workouts, and opt for at least two days of easy jogging. Keep an eye on symptom progression and adjust your training accordingly.
Now, if it’s a more serious infection with high body temperature, fever, severe coughing, and body aches, hitting the pause button becomes imperative. Take at least one or two days off entirely, allowing your body the rest it needs. Gradually ease back into training with light jogging, paying close attention to how your body responds.
Drawing from personal experience, I recall preparing for the North Face 50-mile endurance challenge when the flu decided to crash the party. A solid five days of complete rest were in order, and let me tell you, it’s better to be overly conservative during these times. Rushing back into training can set you back more than you’d think.
Now, let’s talk about cardiovascular fitness. The fear of losing gains during a few days off can be daunting, but rest assured, a short break won’t send you spiraling. It’s better to take a few days off and return almost 100 percent than to risk exacerbating an illness.
Moving on to injuries, it’s essential to differentiate between manageable muscle soreness and more serious issues. Ice, easy days, and cautious running may suffice for mild tendonitis, but a stress reaction or a full-blown muscle tear demands attention. Listen to your body, consult a specialist, and don’t play hero when it comes to injuries.
In summary, navigating illness and injury during marathon training requires a delicate approach of listening to your body, seeking professional advice, and embracing a conservative approach. Remember, it’s okay to hit the pause button; your long-term success is worth it.”
This is also known as lactate threshold or anaerobic threshold (it has various names, which can cause some confusion). He’ll define the pace intensity, specifically the pace you would run on a flat road or track in good conditions. Additionally, he’ll discuss the perceived effort or percentage of maximum heart rate associated with it, along with providing sample workouts:
“Understanding the Tempo Run
Let’s kick things off with a clear definition. When I say “tempo run,” I’m referring to a pace that you can maintain for around 60 minutes in a race scenario. Picture it as the sweet spot between your 10k and half marathon race paces. For more elite runners, this might even brush against half marathon pace. It’s not an all-out sprint, but it’s definitely more than a casual jog in the park.
Decoding Pace and Intensity
The magic of a tempo run lies in finding that perfect pace—fast enough to challenge you, but sustainable for the long haul. Consider this: if you can complete a 10k in 50 minutes, your tempo pace would be a bit slower than that, but definitely quicker than your easy or marathon pace. Think of it as an 8/10 intensity. It’s a delicate balance that demands effort but promises endurance.
Adapting to Varied Conditions
Now, let’s address the reality check. Trail runners and those battling unpredictable weather conditions, this is for you. Pacing strategies might need a tweak. In such cases, relying on perceived effort or using a heart rate monitor can be beneficial. Tempo runs are about pushing your limits without going full throttle into an all-out sprint.
Let’s Dive into Sample Workouts
Enough theory—let’s talk practicality. One classic workout is the 20-minute tempo run. Start with an easy jog, throw in some strides, hit a 20-minute tempo pace, and cool down with another easy jog. It’s about maintaining a challenging yet controlled effort. But the variations are endless—hill repeats, kilometer/mile repeats, and even 10k repeats with short rests.
The Heart of the Matter: Heart Rate and Perceived Effort
Ever wondered why tempo runs can feel uncomfortable? I often find that the perceived effort, typically around 85% of your maximum heart rate, serves as a reliable indicator of the right intensity. It’s important to note that solely using a heart rate monitor can be tricky to gauge effort. A lot of people don’t know their “true” maximum heart rate, or heart rate monitors are prone to trip errors!
A Notch Below: Enter “Up Tempo”
Let’s introduce a concept called “up tempo.” I don’t want to get too into it and potentially confuse you, but it’s a slightly less intense pace, closer to marathon pace. Think longer runs at a brisk pace, emphasizing progression and acceleration. These are also great workouts to incorporate in your training.
Progression Over Time
Tempo runs aren’t about pushing to the limit every time. They’re about progress over time. If you find yourself improving your tempo pace by a few seconds per mile or kilometer, that’s a sign of growth in both fitness and efficiency.
The Importance of Consistency
Building up gradually and maintaining consistency in incorporating tempo runs into your training plan is crucial. These workouts, approached wisely, enhance aerobic capacity and muscular efficiency without risking burnout.
So, there you have it—a glimpse into the intricate world of tempo runs. Stay tuned for more insights and happy running!”
Below you’ll see this year’s season review questions. Together, Coaches Ray, Rachel, and Sandi put together these questions for their athletes, and we thought it could be helpful for our followers as well!
A little reflection can have a significant impact on continued progress in the future. Writing things down is always helpful because we can look back on things later and just the act of writing things down can leave a lasting impression.
What are some of the most important things you’ve learned this year? What were some of the main contributing factors in reaching or not reaching your goals?
Did you enjoy the training and are you relatively happy with the goals you chose this past season?
Is there any area that you feel you need to focus more on and if so, why? This could be a type of speed workout, technical trail running, strength training, or mindset training.
Have you been comfortable with your training volume? Do you feel like you can do more or do you need to cut back on training time? (Consider life stress, physical health, and mental health.)
Do you have any pain, discomfort, or imbalances that you need to create more time to address?
Which mindset skills have worked well for you? Is there any part of your mindset that you’d like to improve? (Example: I became better at shifting and controlling my focus as I was running. I still need to work on knowing that my self-worth does not come from my running.)
What brought you the most joy in your running this past season?
What are your goals and intentions for next season? (Goal Example: PR in my next 50k. Intentions Example: I’d like to build more confidence in myself and enjoy more runs instead of feeling rushed to get them done.)
Even though we wish improving running form was easy and immediately felt good, it’s a challenging process that requires constant attention.
Some awkwardness and stiffness are expected, but if you are diligent and make good habits over weeks (if not months), things will hopefully start to click into place!
For this week’s newsletter, Coach Sandi Nypaver gives you some brief background on her running form journey, as well as what to do yourself if you’re feeling like you can’t get the answers you’re looking for.
“A few years ago, I was having some difficulty with my running form and getting things to feel good. It’s always been a bit of a journey, and I’ve also dealt with my fair share of injuries. This was a little different. I felt like I had the ability to produce good running form, but something wasn’t clicking. This wasn’t me trying to “run through an injury.” But rather, I was trying to optimize my running form for efficiency and effectiveness. I made the decision to see an amazing PT, Tim, in Boulder who would go on to help me on my running form journey.
To cut to the chase, my left knee had a habit of reaching for the stars compared to its more reserved counterpart. Cue the confusion: do I tinker with my arm swing, lower the lift on one leg, or summon the other to new heights? Tim and I explored it all, leading to a three-mile journey of discovery on the treadmill during physical therapy.
What worked wonders was Tim’s idea to use a band attached to the treadmill, ensuring both legs came to the same height. The immediate change was visible, albeit a bit awkward at first. Tim listened to my feet hitting the treadmill and noticed that raising my right leg higher resulted in a softer landing for my left foot.
Why does this matter? Well, it turns out my left Achilles has been voicing its concerns for over eight years. Tim couldn’t confirm it as the sole culprit, but he did acknowledge that my running form likely contributed to the chronic Achilles pain.
Now, the real challenge begins—making this new form feel like second nature. Spoiler alert: it’s harder than it sounds. Changing cadence might be fairly straightforward, but convincing your body to adopt a new knee-raising routine felt a lot more daunting to me!
But here’s the thing: awkwardness can be the first step to improvement when changing running form. If it feels too familiar, you’re probably slipping back into old habits. So, embrace the awkwardness, take videos of your runs regularly, and track your progress. It’s a journey of body awareness, and it’s worth every awkward step.
I can’t predict the future, and neither can Tim, but I’m hopeful. If you’re in a similar boat—struggling with your form, battling chronic pain—keep asking questions and seeking different opinions. It’s been a game-changer for me.
A few years ago, I was told by a doctor to find a new sport because my Achilles looked “awful.” A second opinion saved me from major surgery, and I decided to go a different recovery and rehab route. The road to recovery is often winding, but don’t lose hope.
Finally, if you’re in the midst of trying to change and improve your running form,
remember to give yourself some grace. It’s a big task you’re putting on yourself! Maybe you have to skip a speed workout or lower your mileage. That is OK! Take it day-by-day and listen to your body. When you’re changing running form, I think it’s important to go with the flow because it’s going to feel awkward for a while and it can get to be mentally exhausting. You are trying to essentially re-condition your body to do something that it’s entirely not used to!”
“I finished your half marathon program, and I am already starting to plan how I can improve for next time. How should I proceed? Do I repeat the whole program right away if I want to improve our time, or can I start at a certain week?”
Great question! Here’s what Coach Sage has to say:
“To answer the question within the first 10 seconds: yes and no, mainly no. And it’s not just because I want you to visit our website and purchase another half marathon training plan. We offer different levels, so the intensity changes as your experience develops. Factors such as the time you can dedicate to training, your weekly mileage in miles or kilometers, and your speed—all play a role. Whether you’re a first-time half marathoner aiming to finish, targeting a sub-two-hour finish, or pushing for times like 1:40 or 1:30, you may opt for a more advanced or beginner plan accordingly.
Our goal is to see you progress. The key aspect of our training plans, as with all programs, whether online or guided by one of our experienced running coaches, is that your training unfolds within a predetermined timeframe. You might have a specific race in mind, such as an April marathon, an ultra marathon, or a 10K or 5K in the upcoming weeks. Consequently, you structure your training in blocks of 6, 8, 12, 16, 20, 24 weeks, or even extend it over several months and years.
When following a rigid plan, like a 16-week half marathon program from Higher Running, you adhere to a specific sequence of workouts. It’s a static framework that progressively builds your fitness to peak at a designated time. Altering or deviating from this formula introduces variables that can disrupt your progress. For instance, reflecting on my past experiences, achieving sub 30-minutes in the 10K in college, I adhered to a meticulously planned formula. I documented my training log, ensuring I followed a specific sequence of workouts, such as eight times a kilometer.
Continuing with my personal experience, after the eight times a kilometer and five times a mile, hitting 80 miles a week, I’d predict my time based on certain workouts. This predictive approach sometimes yielded the expected results, but the issue lies in its lack of adaptability. The training plans, that secret formula, is essentially a static construct. It might prove effective repeatedly, but life is inherently dynamic.
Our lives undergo changes; aging is inevitable. While maturity can bring about improvements in speed and strength, the chronological aspect might introduce challenges in recovery. Life’s various stressors—work, family obligations, sleep disruptions due to projects, diet changes, and engagement in other exercises—create a complex and unpredictable environment. Life rarely adheres to our plans.
Illnesses and injuries can further throw us off course, forcing us to deviate from a set and static training plan. The temptation to repeatedly return to the same plan is understandable, but the reality is that such rigidity loses effectiveness over time. I’m not urging you to purchase our advanced half marathon training plan because you’ve progressed; rather, I’m emphasizing the importance of recognizing and adapting to the dynamic nature of life. This flexibility is crucial for sustained progress as a runner.
You can indeed leverage the plans repeatedly and likely achieve considerable success. However, it’s advisable not to commence from week six, particularly after a significant peak race, especially in the realm of half marathons, marathons, or ultramarathons. Post such an event, recovery becomes imperative, and a system reset is essential. This concept aligns with what we term “periodization”—the strategic adjustment of training over time. The plans are crafted with this in mind; after peaking for a major race, there’s a need for recovery, followed by a phase of resetting and re-establishing the aerobic base.
Personally, I find it beneficial to take a substantial break after a long-distance race. For shorter races like a 10K or 5K, where you might have a more frequent racing season, the dynamics are different. While you wouldn’t reset entirely to the beginning of aerobic base building in the plan, you’ll eventually cycle back to it after a few months. Peak fitness can only be sustained for a finite period before the risk of burnout, loss of aerobic edge, and mental fatigue emerges, particularly if you’re over-racing.
Therefore, while you can recycle the plans, especially if you’re still within your goal time range, adaptability is crucial. If life circumstances change, if you become faster or have more time and energy for training, consider adjusting the aerobic base mileage. For instance, you might transition from 40 miles a week or 60 kilometers a week to 60 miles a week or 100 kilometers a week. Flexibility in adapting the plan to your evolving capabilities is key to long-term success and sustainability.
Looking ahead, if you’re considering a more advanced plan in the future, a crucial aspect is understanding how your training evolves over time. The key takeaway here is the concept of periodization. In an individual coaching scenario, say with one of our Higher Running coaches, the aim wouldn’t be to repeatedly run the same half marathon or marathon race. While some individuals persistently pursue a specific marathon time, such as cracking three hours to qualify for Boston, the optimal approach often involves running the marathon, achieving your goal like a 3:05, taking a rest break, resetting the system, and then transitioning to shorter distance races like 5Ks or 10Ks.
This shift initiates a season of speed development, potentially following our 5K/10K plan or a half marathon focus, spanning the next three to four months. Only later in the year would you return to marathon training. The essence lies in cycling your race distances. The same principle applies to ultramarathon runners. Instead of repeatedly engaging in 100-mile races, diversify your race distance, perhaps opting for a 50K or under 100K after a longer race.
Changing up your race distances and speed development necessitates different training plans. Merely following the same plan for the same distance race won’t yield consistent improvement or success. This diversity not only stimulates mental freshness but also introduces new stresses to which the body must adapt—a crucial aspect of training plans.
The sequence of workouts is vital, encouraging the body to overcome challenges, achieve super compensation, and ultimately become stronger and more efficient. For instance, improving your half marathon time can set the stage for breaking your marathon PR. Those who achieve a sub-3 hour marathon potential often build upon a foundation of a fast half marathon time, such as under 1:25 or 1:22.
The key is in extending endurance, changing training plans, and embracing the dynamic nature of your running journey.”
