s4/e14 A Q&A Episode: Your Questions Answered! with Coach Elisabeth
Apr 18, 2024
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Coach Elisabeth answers listener questions in a Q&A episode covering topics like pre-written training plans, off-season workouts, post-race recovery, slowing easy runs in marathon training, fueling during injury rehab, hill training, improving marathon performance, and more.
Incorporate hilly long runs to simulate race terrain for hilly race training.
Monitor hydration to avoid upset stomachs post-run; aim to replace lost fluids with electrolytes.
Prioritize post-half marathon recovery by easing back into training gradually for long-term development.
Slower easy runs in marathon training are normal due to accumulated fatigue; focus on consistent effort.
Include hill repeats matching race course elevation in training for hilly races to prepare effectively.
Deep dives
Training and Racing Strategy for Hilly Races
When training for a hilly race, it is essential to incorporate hills into your weekly runs. Aim to include hills, both uphill and downhill, in at least one run every week. Additionally, focus on hilly long runs that simulate the race terrain. For race pace work, ensure to include hill repeats that match the elevation profile of your target race course.
Hydration and GI Distress during Running
To avoid an upset stomach after a run, consider factors like hydration levels. Dehydration can lead to gastrointestinal distress. Conduct a sweat rate test to determine your fluid needs during runs. Aim to replace 50-75% of fluid lost per hour during a run. Hydrate with electrolytes to aid in fluid absorption and avoid consuming excessive plain water.
Post-Race Recovery and Return to Training
After a half marathon, prioritize post-race recovery by taking at least a week off to rest. Gradually ease back into running with short and easy effort runs a few times per week. Focus on listening to your body and gradually building back up to your pre-race training volume. Post-race recovery is crucial for long-term development and should be included in your overall training plan.
Effectively Managing Easy Runs and Pace Variation
When experiencing slower easy runs during marathon training, it is normal due to accumulated training fatigue. Trust the process and focus on consistent effort rather than strictly adhering to pace. Easy runs may sometimes exceed the easy effort zone, but genuine effort and intention to maintain the appropriate intensity are key. Avoid harsh self-criticism and instead focus on gradual progress and overall consistency.
Balancing Hill Training in Your Routine
Incorporating hill training into your routine for a hilly race is crucial. Include hills, both uphill and downhill, in at least one weekly run. Customize your hill workouts to match the elevation profile of your target race course. Ensure that your training plan incorporates race pace work on hills to prepare effectively for the specific demands of a hilly race.
Optimal Approach to Easy Runs and Training Consistency
Running slow and easy during the week and having one long run at tempo or lactate threshold pace on Saturday can be effective in balancing intensity and recovery. The key is ensuring overall training consistency and avoiding excessive intensity on every run. Incorporating occasional tempo runs within your training plan can improve endurance and speed development while maintaining proper recovery on easy days.
Addressing Training Intensity and Recovery
Maintaining a mix of easy runs during the week and incorporating a longer run at tempo or lactate threshold pace on the weekend can be a strategic training approach. Balancing intensity and recovery is crucial for long-term progress and injury prevention. By varying the intensity of your runs throughout the week, you can enhance your overall fitness and performance while allowing adequate time for recovery and adaptation.
Key Considerations for Training Variety and Adaptation
Incorporating diversity in your training, such as mixing easy runs with a weekly long run at a higher intensity, can promote overall fitness development. By including tempo or lactate threshold-paced runs strategically, you can enhance both endurance and speed adaptations. Ensuring enough recovery time between intense workouts is essential to maximize training benefits while minimizing the risk of overtraining.
Training Load and Long Runs
Running at lactate threshold for long durations during long runs can lead to excessive stress on the body, especially when combined with tempo or threshold workouts. It is physiologically impossible for most runners to sustain lactate threshold paces for prolonged periods. Long run workouts should be gradually incorporated and not overloaded to prevent excessive training stress and allow for proper recovery.
Balancing Nutrition During Injury
When injured, it is crucial not to restrict calories during recovery as the body needs energy to repair and heal. Nutrition plays a key role in the metabolic demands of injury recovery, making it essential to focus on nourishing meals and avoiding calorie deficits. Maintaining a balanced diet without excessive changes, even when running less, can support the body's healing process without compromising overall health.
LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!
Pre-written training plans & the Banana Republic pants analogy
Workouts in off-seasons
Post-half marathon recovery and the "reverse taper"
Why are my easy runs getting slower in marathon training?
Am I failing my easy run if its 75% easy/25% moderate?
Upset tummy post-run
Hilly race training
Long run workouts
"Slow release" gels
Keto for endurance runners?
"hey Coach Elisabeth"
Fueling during injury rehab
Improving marathon performance
...PLUS ALL THE TANGENTS, SIDEBARS, AND RANDOM OPINIONS YOU (PROBABLY) DIDN'T ASK FOR!
