LISTEN
Runners get their questions answered about maintenance, shorts, and marathon speed. Tune in for this week’s Q & A episode!
INTRO
-
-
- FOLLOW and SUBSCRIBE
- Thanks for joining in on the conversation on social media. Please say hello if you see us at races!
- Check out our new merchandise!
- Riverbank run code: rbrATOZ23 -for 10% off, races are May 13th
-
MAIN TOPIC: RACE DISTANCE, DOWN WEEKS, AND TRAIL RUNNING
Main Topic: Listener Q & A
This week we answered listener questions! Thanks for sending them!
- Margaret from Michigan: Long runs during maintenance cycles
- Brynne from Michigan: reciprocal efforts on treadmill
- Travis from Michigan: shorts vs. half tights
- Rachel from Michigan: Personal Race Reflections
WORLD OF RUNNING
World of Running
AtoZrunner updates
- Craig marathon
- Hannah paced half
- Joanna first 10k
- Chadd in the middle of Cocodona 250
- Sara half marathon
- Alyssa half marathon PR
#1. Another sub-4 high schooler
(Source DyeStat)
- Rocky Hansen became 18th US high school boy to run sub-4
- 3:59.56
- (as a junior, ran 4:00.76)
- Won the race against a bunch of collegians
- 15th all-time on the high school list
#2. Coffee in clothes
(Source Outside Magazine)
- Spent coffee beans in clothes…
- Deodorizer
- Faster-drying than cotton
- Natural UV protection
- Naturally heat-retentive
- Bacterial resistant
#3. Strength training for runners
(source Run Smarter podcast)
- Studied marathoners in various strength routines (2x/week for 6 weeks)
- Option 1: combining heavy lifts with power/plyo
- Option 2: heavy lifts alone
- Option 3: lighter/endurance lifts
- Options 1 and 2 were definitively more effective in terms of running economy and 5k TT performance after 6 weeks
- Specifically suggested about 4% improvement
Bonus: Penn Relays 4xMile
(Source: FloTrack)
- Interesting race, but even more interesting commentary
- They decided to jog
- You can hear the groans from the crowd
- Come on guys
- Their 10-12th guys… the JV freshman could run this
- I don’t run too much any more, but I could be going with this pace right now
- We could throw some high school boys out there they could be looking just fine in this pack
- Makes you wonder if they should save the airfare
Interested in a training plan and/or coaching? We offer personalized support to help you achieve your goals! KEEP LISTENING
Leave a Reply
Want to join the discussion?Feel free to contribute!