Run4PRs

• 286. Are Running Goals Over After Kids? Parents of 3 kids answer!

  286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS?8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too. Kids do change your life but it’s not a ‘bad thing’ Forces you to prioritize what is important Maybe you realize running isn’t that important to you Puts it into perspective Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think You won’t have as much free time Can help you be more efficient Helps you be mentally tougher How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate? Keep trying until you find a routine that works for you Hating something is a sign that something is not right Don't live in resentment change your life! Change your job Change where you live Change SOMETHING or you will remain stuck USE YOUR RESOURCES Gym with childcare Stroller run Babysitter/nanny for runs TREADMILL IN HOME Invest in your health! “It’s okay to ask for help” they mean with things like this! Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be Partner communication/help  “Who is watching the baby??”

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• 285. Are you taking too much time off during the year?

  It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals How long was your season? Did you have a big build up When was your last offseason? Ask yourself why you have that goal What is next for you in the next 6-12 months? If you have another big build coming up, take time off If you have to dive right back in, less of an offseason considered Black and White/All or nothing traps

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• 284. What does it really take to be a Boston Qualifier?

  284. WHAT DOES IT TAKE TO RUN A BQ?The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this realistic? It can be- with the speed and background VDOT calculator What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50 Hour of running per day Can be boring Life almost revolves around running Planning is key! Learning to say no You can’t often be good at multiple areas of fitness at once If you want to go for a BQ… you almost have to go ‘all in’ on running Getting fast in the shorter distance races Practice pushing hard Hitting the prerequisites

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• 283.Long Runs Every Weekend- What About Cut Backs?

  283. SHOULD YOU RUN LONG EVERY WEEKEND?Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don’t/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there should be a cut back week where we don’t do activity over 90 min to allow for that. This is a good argument… but let’s do a deeper dive Cut Back Weeks What is the def of a long run 7 day is just easy mentally for people to create but its truly ot ideal Training is a high stress load on the body. Your body needs macro and micro rest It allows you the chance to recover from the hard training You don’t actually get faster from the training, you get faster from the recovery periods Other things to do instead of a long run Cut back long run A short workout

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• 282. Is High Mileage Right For You?

  A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it’s great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more’ mileage is always better. More mileage can be better and faster runners usually do run more, but it’s important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running.  Your background? Other endurance sports? Are you injury prone? High mileage = high responsibilities How long have you been running? How many miles per week do you usually run? Have you ever increased and gotten hurt? Current life Do you get 7-8 hour of sleep per night What are your goals? What are you training for in the next few months/years? When was your last off season? Your training How often do you do other activities Do you have time to commit to more mileage? Will you have to sacrifice sleep? How do you feel after a week of increase or decrease Do you currently run slow enough on easy days? Can we optimize by adding in quality workouts?

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