Running coach Mary-Katherine Fleming of the Denver, Colo.-based Fitness Protection Program (and a guest on our podcast earlier this month) joins us today for our live discussion thread to answer any and all questions you have about:
How to stay motivated
How to set goals without races (and what goals should I think about)
How to prevent losing your speed
Heart-rate training, cross-training, etc.
Anything else that’s on your mind!
We’ll start our chat at 12:00 noon ET/9:00 a.m. PT, so feel free to post your questions now and MK will start answering at the top of the hour. I hope you all are having a wonderful morning so far — I’m really looking forward to your comments and questions! 😀 — Terrell
When races DO start: When a simultaneous 5k and 10K race happens, where should I stand? Don’t want to be up close so I pace with the 5k-ers, but starting too far back causes its own problems. While I try to be disciplined about not starting too fast, where to start remains an issue. Any tips?
I have a question about hill workouts - well, a little introduction to that. I got the idea of doing something similar to what Sarah Canney is doing - she is climbing the height of Everest until the end of May on her treadmill and may be somewhere else, but it is very intense. I decided to do similar, but with my runs here in "flat" North Texas. My goal is from the start of lock down on March 13th until the end of July (my bday) to "climb" Everest as well. My question is: I do understand I am getting slower by running on hills and it really does not bother me much. But would you recommend to still do some speed work on hills with alternative long runs on hills? My goal is to climb of course, but I am curious if I can still work on speed etc. Thank you!
Thank you. Just don’t want to screw a good thing up. Seems I get hurt doing speed work more than distance. Really trying to watch this time. Need a race to run however 👍
Feel really good. I do journal. The #1 thing I look forward to . Started running again back in August. Started with half mile a day.😂. I want to qualify for Boston again and keep my health at high level . I was hospitalized overnight with blood pressure problems dec 2018. I’m 63 and now it’s 125/75.
I am a big fan of the science behind Heart Rate Training - it just makes sense to gear your training based on how your body performs rather than "perceived" exertion or pace goals that might be too slow or fast for you on a particular day. I have twice used HR training successfully to get in shape after injuries/time off but once I am in shape and want to start getting faster for a marathon, I go back to the training plans I have used in the past that have nothing to do with HR because I don't know how to apply heart rate training principles beyond the building endurance stage of training. Would love some ideas on how to us my HR data to determine the pace for my tempo, interval and long runs each week. Hoping you have some knowledge in this area that you can share. My current training regime is 4 runs a week (interval, hills, tempo and long) with long bike rides the other 3 days and when gym pools are available i work in some swimming acouple times a week as well. Thanks in advance!
How are you handling running right now, MK, when we can't race? What are you aiming for, and what are some goals we can aim for when there are (largely) no races on the horizon for the foreseeable future, especially now that Boston has been cancelled?
Any tricks for running in heat now that summer is nearly upon us? I've heard that a cold shower or swim before a run to lower your core temperature can help when running in heat, but I was wondering if there are any other tips or tricks I'm missing? Heat is killing my run times!
Switching gears a bit, what would you tell someone who's just getting started with running right now, especially if they started as a way to relieve pandemic-related stress? What might help someone who wants to make running a long-term part of their lives -- how can they keep it going as we get back to "normal," whatever that ends up being?
I retired after 43 years of teaching and coaching last May. I have ran 11 marathons but none since 2011. Planning on one in Oct. I am currently logging about 50 miles per week, taking ever 4th day off, with 1 day of speed work per week. Is this too much, too little , suggestions?
Dear Ms. Fleming, thank you for taking part in today's discussion. Two questions: 1) when training for 1/2 marathons/marathons, how much, if any cross training do you do, and any particular cross training you recommend? 2) any diet advice, particularly how to balance carbs (for fuel) and protein (for muscle growth)?
Hi MK! I haven't run an organized virtual race yet -- I've run one that I came up with on my own, but that was just a spontaneous thing I did with Instagram friends -- so I wanted to know, is there anything you look for to find a quality virtual race? How do you weed out the quality races from the fly-by-night races? And how do you ensure you have fun and get something out of what might easily be a lonely experience?
I’d love to know how to get started when you are not fit. I can only run short distances. When I try to jog slowly, my form suffers and my calves hurt. I can tap into what I think is a decent form. It doesn’t cause me pain at any rate, but I can only do that for 0.5 mile. And it is not sprinting. How do I progress? Run at that good pace, then walk? Run then stop and catch my breath? Run then jog (stopping when calf pain is too much)? There is no information out there. Most people I’ve asked were fit when they started or they recommend couch to 5k, but I find all the stopping and starting to be hard on my joints (disclosure: I was very sedentary for years because of an autoimmune issue and I have chronic fatigue, so I’m starting from a rough spot)
I'd also like to learn more about form. Also, once I build up my speed, what are some habits to avoid so I don't slow down? How many times a week do you recommend tempo runs or other training to improve speed?
I'd ask how to improve my form. Since there are so many "styles" out there (forefoot, midfoot, hindfoot, pose method, etc) I'd like to figure out how to optimize my form to maximize my performance!
When races DO start: When a simultaneous 5k and 10K race happens, where should I stand? Don’t want to be up close so I pace with the 5k-ers, but starting too far back causes its own problems. While I try to be disciplined about not starting too fast, where to start remains an issue. Any tips?
I have a question about hill workouts - well, a little introduction to that. I got the idea of doing something similar to what Sarah Canney is doing - she is climbing the height of Everest until the end of May on her treadmill and may be somewhere else, but it is very intense. I decided to do similar, but with my runs here in "flat" North Texas. My goal is from the start of lock down on March 13th until the end of July (my bday) to "climb" Everest as well. My question is: I do understand I am getting slower by running on hills and it really does not bother me much. But would you recommend to still do some speed work on hills with alternative long runs on hills? My goal is to climb of course, but I am curious if I can still work on speed etc. Thank you!
I just started running again, and want to train for a 1/2 marathon. Any recommendations?
Thank you. Just don’t want to screw a good thing up. Seems I get hurt doing speed work more than distance. Really trying to watch this time. Need a race to run however 👍
Feel really good. I do journal. The #1 thing I look forward to . Started running again back in August. Started with half mile a day.😂. I want to qualify for Boston again and keep my health at high level . I was hospitalized overnight with blood pressure problems dec 2018. I’m 63 and now it’s 125/75.
I am a big fan of the science behind Heart Rate Training - it just makes sense to gear your training based on how your body performs rather than "perceived" exertion or pace goals that might be too slow or fast for you on a particular day. I have twice used HR training successfully to get in shape after injuries/time off but once I am in shape and want to start getting faster for a marathon, I go back to the training plans I have used in the past that have nothing to do with HR because I don't know how to apply heart rate training principles beyond the building endurance stage of training. Would love some ideas on how to us my HR data to determine the pace for my tempo, interval and long runs each week. Hoping you have some knowledge in this area that you can share. My current training regime is 4 runs a week (interval, hills, tempo and long) with long bike rides the other 3 days and when gym pools are available i work in some swimming acouple times a week as well. Thanks in advance!
What type of meal plan do you suggest? I would like to lose weight as I am training.
How are you handling running right now, MK, when we can't race? What are you aiming for, and what are some goals we can aim for when there are (largely) no races on the horizon for the foreseeable future, especially now that Boston has been cancelled?
Any suggestions on meal plans to prepare for a 1/2 marathon?
Any tricks for running in heat now that summer is nearly upon us? I've heard that a cold shower or swim before a run to lower your core temperature can help when running in heat, but I was wondering if there are any other tips or tricks I'm missing? Heat is killing my run times!
I'm here all day! Don't hesitate! :) I LOVE Q&A from runners!
Switching gears a bit, what would you tell someone who's just getting started with running right now, especially if they started as a way to relieve pandemic-related stress? What might help someone who wants to make running a long-term part of their lives -- how can they keep it going as we get back to "normal," whatever that ends up being?
I retired after 43 years of teaching and coaching last May. I have ran 11 marathons but none since 2011. Planning on one in Oct. I am currently logging about 50 miles per week, taking ever 4th day off, with 1 day of speed work per week. Is this too much, too little , suggestions?
Dear Ms. Fleming, thank you for taking part in today's discussion. Two questions: 1) when training for 1/2 marathons/marathons, how much, if any cross training do you do, and any particular cross training you recommend? 2) any diet advice, particularly how to balance carbs (for fuel) and protein (for muscle growth)?
Hi MK! I haven't run an organized virtual race yet -- I've run one that I came up with on my own, but that was just a spontaneous thing I did with Instagram friends -- so I wanted to know, is there anything you look for to find a quality virtual race? How do you weed out the quality races from the fly-by-night races? And how do you ensure you have fun and get something out of what might easily be a lonely experience?
I’d love to know how to get started when you are not fit. I can only run short distances. When I try to jog slowly, my form suffers and my calves hurt. I can tap into what I think is a decent form. It doesn’t cause me pain at any rate, but I can only do that for 0.5 mile. And it is not sprinting. How do I progress? Run at that good pace, then walk? Run then stop and catch my breath? Run then jog (stopping when calf pain is too much)? There is no information out there. Most people I’ve asked were fit when they started or they recommend couch to 5k, but I find all the stopping and starting to be hard on my joints (disclosure: I was very sedentary for years because of an autoimmune issue and I have chronic fatigue, so I’m starting from a rough spot)
I'd also like to learn more about form. Also, once I build up my speed, what are some habits to avoid so I don't slow down? How many times a week do you recommend tempo runs or other training to improve speed?
I'd ask how to improve my form. Since there are so many "styles" out there (forefoot, midfoot, hindfoot, pose method, etc) I'd like to figure out how to optimize my form to maximize my performance!
Work smarter not harder, right?
Very excited to participate today! Ask me anything! Ask me EVERYTHING!