Category Archives: Training

Pace goals and getting the most out of your easy runs

boy runs at the street while people looking at him

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Let’s say you want to run a sub-4 hour marathon, and know your goal marathon pace is 9:00 per mile.

Many training plans advise your long runs be done at a pace about 60-90 seconds per mile slower, i.e. do your long runs at a 10:00-10:30 pace.

While this is not a bad idea, it’s rather difficult to do if you’re also not paying any mind to the general pace of your regular midweek easy runs. While you want those runs to be low-pressure, it may not be a bad idea to also have the same “pace goal” in mind for your regular midweek runs.

If the pace is practiced everyday in 3-8 mile chunks, then trying to do it for 2-3 hours becomes less daunting.

I understand the idea of these runs being “recovery runs” where you don’t want to put yourself under any pressure other than to run.

If you don’t struggle with focus and don’t struggle to maintain pace in a marathon, then sure, don’t worry about it. Just run.

If you don’t have a pace or time goal, then of course don’t worry about it. Just cover the distance or time required. Relax.

However, there are two camps that could benefit greatly from focusing on an “easy pace” in regular runs. I just brought up the first group: People looking to nail a time goal who also have a pace in mind for easy long runs.

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Adjusting the Hanson Marathon Method for tune-up races

sunset men sunrise jogging

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Like many coaches, I don’t think it’s a good idea to fundamentally alter training plans.

By this I mean:

  • Substantially extending or reducing the length of assigned training runs, especially the long run
  • Adding or subtracting multiple speed or tempo workouts to the schedule
  • Changing the order of assigned workouts and rest days
  • Adding races to a defined schedule, beyond any provided in the schedule… unless the plan specifically allows for adding tune-up races.

The Hanson Marathon Method is a plan that specifically asks you not to run any races during training. The schedule is fairly demanding and the Hansons’ writing on the plan specifically discourages any racing while training through one of their plans.

It’s one thing to realize before starting a training plan that you want to race during the training schedule. You can decide to pivot and follow a different plan that’s more permissive towards tune-up races.

But what if you dive into the Hanson plan and discover a few weeks in that you really want to run a race during training? Obviously it’s rarely ever a good idea to ditch a training plan for another in mid-stream. However, the Hanson plan basically forbids tune up races.

Presuming you really want to run another race during training and you don’t just want to jog it out… or the distance is shorter/longer than the planned long run for that week, and you want to remain committed to the Hanson plan, is there anything you can do to adjust the plan and stay on track?

Yes, there is. Here is what you need to do:

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Five Reasons For Runners To Cross Train

If I’ve learned one thing from this past year of training, it’s that cross training can be more useful than most runners think.

It’s not just an easy form of activity to do on recovery days, nor is it just a cheap substitute for normal running when injured.

Cross training, especially in the forthcoming years, especially for those getting older, is an important form of aerobic training. And there’s several key reasons I discovered for why it may become more valuable for those training to run marathons and other endurance races….

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Are you sure you want to run a marathon? Let’s talk about the Beginner and the Marathon.

female and male runners on a marathon

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A lot of new and novice runners get hooked with the desire to run a marathon. While admirable, a marathon is not a 5K, 10K or half marathon, and unlike those races this is probably biting off a lot more than one really wants to chew.

As an experienced runner, I didn’t dare attempt a marathon until I had been running seriously for a few years, and had already completed many races ranging in distance from the 5K to the Half Marathon.

For me, the marathon was far and away a much bigger physical challenge than even the half marathon. This is no surprise to most experienced runners, and even knowing that going in… the shock to my system was substantial and new.

To detail why the marathon is so much harder, let me go into some of the basic science behind how the body generates energy for running, how it impacts marathon training, and why it may present a beginner too steep a challenge training for a marathon:

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Thoughts on the benefits of building your own training schedule

Most people pick someone else’s training plan and just follow that to the letter. That’s probably alright for most, though having a life or other complications can make following most plans a problem.

For example, a Hal Higdon marathon plan follows a fairly set schedule. The intermediate plan has cross training Monday, three easily doable runs in a row on Tuesday through Thursday, Friday off, a moderate run Saturday and then the long run Sunday.

What if you run in the evenings after work but have a commitment on Thursday night that interferes with that run? Or what if you run in the mornings before work, but the 7-8 mile Wednesday runs later in the program are too long to do before work?

Or what happens if you’re exhausted and getting sick at the end of a week? Do you risk compounding that problem by getting your workouts in? Do you risk compromising your training by skipping the Saturday run (or heaven forbid, the very important long run)?

Never mind scheduling concerns: What if the weather is blazing hot and doing a 15 mile long run, even early in the morning when it’s cooler, simply is not do-able without risking serious health problems? What if doing the whole run on a treadmill or otherwise indoors just isn’t practical?

Conversely, what if it’s the dead of winter and windchills have dropped to a deadly low, or your locale just got hit with two feet of snow?

A lot of novice runners would just skip every workout that runs into such interference. And most will get to the start line of their goal race woefully undertrained.

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Tips For Effective Runner Hydration

blue labeled plastic bottle

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I usually don’t drink much water before or during a workout. During races, however, I hit the fluids at almost every aid station in almost every race.

Over time, I figured out the right balance of consuming water/fluid against your training. For most, getting it 80% right or better is really as simple as carrying a small water bottle with you, or running near ready access to water.

I think most runners over-think and over-do hydration. I think spending more than a sentence discussing hyponatremia is overkill (if you drink the electrolyte fluid available, you aren’t drinking a gallon of water per hour, and you eat a salty diet before the race, you’re fine). And I think a lot of the discussion online and in running groups is simply about upselling ‘hydration’ products you mostly don’t need.

And a lot of hydration related distress is beyond the control of your hydration: You either went too hard, it’s too hot outside, or both. No amount of hydration can prevent that scenario, and the best that effective hydration can do is partially mitigate the problem. What many think is a hydration problem is really a climate adjustment problem.


Still, I’ve figured out some effective principles that can keep you hydrated without sending you on needless trips to the restroom.

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Valuable Training Recovery Habits

woman in gray crew neck shirt running on brown soil during daytime

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I don’t get a lot of delayed onset muscle soreness (DOMS) during training. Incidentally, I had some a couple days ago after an interval workout, though I also hadn’t been training that much and I’m ramping back up to a normal training volume.

I’ve been able to train 7-10 hours per week over the years despite a full time job in Chicago and other commitments. A lot of that is creatively integrating training into my commute by running to train stations or all the way home from work, sure.

But those daily 4-7 mile runs, especially with some true speedwork sessions during the week and long runs during the weekend, not to mention all the work and walking and errands I did when I wasn’t running… could have burned me out quickly had I not developed effective recovery habits to follow between work and all those runs.

Even if you aren’t running 6 miles in your work clothes right after getting off work, many of the habits that have helped me can help you as well. In fact, the busier you are and the more you train, the more important it becomes that you adopt as many of these habits as you can:

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