Thank you for this. Just finished 3 days of fevers. Been almost 36 hours fever free. Still have a severe cough that is triggering my asthma. My first marathon is in 2 weeks. Pretty nervous about it being my first but more so now that I got sick. My guidance running couch told me to get in one more long run as scheduled (20 miles) tomorrow. I mentioned to him that I'll do a run, but I know my lungs can't handle 20miles in just a couple of days after my fever. I understand where he wants me to be, but I'm listening to my body. This video helps prove that I should do just that. Thank you again for this information.
Very good video. Just been out with a really bad cold. No running for a week and only minimal in the second week. Tried a bit of tempo training yesterday and did not feel to comfortable (still have an annoying lingering cough). I was getting pretty depressed yesterday and nervous and unsure about my training, so this was really confidence boosting. Thanks for that!
You bet! Just be patient and ease back into full training. You'll be amazed at how quickly your fitness will come back if you are patient in the early stages of your return to full training.
This was very helpful. I'm just getting over the flu and expected to pick up where I left on my running program. I definitely didn't have the endurance for a long run.
Very interesting and informative. I didn't realize the lag could be as long as 15 seconds nor did I realize that I was risking injury by keeping the treadmill on the same speed for those 45 minute steady runs. I thought treadmill running was much easier than overland running because the treadmill feels more bouncy than the ground. To counteract this, I adjust the incline to 1.5% so that it feels more like an overland run. So I was surprised to hear that it doesn't make any difference for slower runners like me. Not sure I will adjust the treadmill incline back to 0% because I am used to 1.5% incline and enjoy the challenge.
When doing an interval workout, an option to prevent lag time is to keep the treadmill running and just step off until your ready to go again. Also, when pausing the treadmill and then restarting -the lag time is quite short
I never thought about the lack of air resistance on a treadmill compared with outside, a vital point. However I would definitely disagree that air resistance is negligible at speeds below 8:30/mile. If you are running at 10 min/mile you are going at 6mph. So outside, even with no actual wind blowing at all, you will feel it as a 6mph wind hitting your face and body as you run. If you are running into a 6 mph wind at 6mph it will feel like a 12mph wind made up of 6mph wind and 6mph air resistance. That will feel like a strong wind. Turn around 180° and run with the wind. It will feel like there is no wind at all as it will be following you at the same speed. Here the following wind will have cancelled out the air resistance and you feel it so much easier to run. It's equivalent to running in a vacuum (assuming you have oxygen to breath!). So the wind and the air resistance have equal effects in slowing you down if your speed equals the speed of the wind. I say 6 mph is no negligible air resistance.
This is super helpful. I particularly like the advice about varying the incline and speed a bit even on a steady/easy run. The puller/pusher thing is also interesting. I find treadmill running much more difficult than outside running.
After 6,000km of outdoor running over the last three years I'm *literally* joining a gym today after much prodding. This is helpful and very timely. Thanks, Coach.
Good stuff, Greg! I started running 2.5 years go and have used your pace calculators as well as the Strava plans based on your work. Very helpful, and I have continuously hit my targets as a result. Have a great 2019!
it's good to have an evolutionary goal, but as rational humans, we need to realize and accept that a 3:30 full at over 60 is no longer possible for some of us. That is a double stress.
While I totally get the survival impulse kicking in when life is not at stake, I think the embarrassment point it not the whole story. If you are competitive you want to reach your level you get disappointed if you let yourself down and often people around you can't see why it's a problem. And for some people around the top, not hitting your goal can be a career defining moment. But channelling the 'flight' impulse can be our best friend. See Steve Peters' book The Chimp Paradox. Thanks
hello all, it has happened to me that I buy my shoes to run and in the store I try them on and feel as I hear what they should feel, and to train them I feel perfect but in the marathon the soles of my feet gets numb, what it can be ?? please help
Nancy: That isn't uncommon. I suggest heading to www.freerunspeed.com and sending a quick note to Dave. He's the shoe guru and probably has some good advice on how to prevent that from happening.
90% of staff in running stores know nothing about shoes and running. If they did they’d never let hobby joggers leave the store with minimalist shoes. It’s knee slapping hilarious to see someone who can’t break 60min in a 10km wearing Vibram Five Fingers! And most newer runners would be well served to get in the gym and do some strengthening work so they can improve their stride and running form so they don’t need chunky motion control shoes or orthotics. They have their place but almost everyone I see at road races should work on their form first, not fix their flaws with a product band-aid.
This is really interesting. My training plan for Boston says 35 minutes tomorrow and I freaked out/didn't get it! This makes total sense now and I understand the approach.
Good advice. The only problem for me is that I tend to run routes. Finishing after a set time would still mean I have to cover the distance, albeit at walking pace - is this what you suggest?
That is correct. This strategy doesn't work well if all of your runs are on loops instead of out and back routes. If you are tired, then I advise stopping early and walking in but most runners won't do this as they have things to do. But hopefully, the concept at least helps runners see how the stress/rest cycle varies and how you can/should modify the intensity to keep the stress/rest cycle in balance.
But you've got to get back home! So do you walk if you run out of minutes before getting back, or conversely run around the block several times if you're faster?
This strategy doesn't work well if all of your runs are on loops instead of out and back routes. If you are tired, then I advise stopping early and walking in but most runners won't do this as they have things to do. And yes, if you get back early, just add on.
Great info! I always seem to get sick training for a marathon, I'm training for my third marathon and am sick again so it's good to know the best way to deal with it. Preventing sickness in the first place, would love to know if anyone has any tips!
I'm currently in day 3-7 of a nasty cold, and feeling like I'm screwing my 10k training plan. Thanks for this, your video makes me feel better about not going for my run tonight and resting up :-).
Good stuff Greg. You make some good sense in this vid. I’ve been using your pace calculator for over a year now (I’m a newer runner) and it’s been a great resource.
Greg McMillan thanks. I first got introduced to your pace zones by using Strava, and followed some of the premium training plans there. Used them to race my first 5k right through full marathon, with good success. Currently using a hybrid style plan that is largely based upon the kind of structure you have laid out, as well as your calculator to ensure I’m training at the right paces. 2nd full marathon is scheduled for Mother’s Day, less than 2 years since I started running, and I’ve got a goal of sub-4 which I feel very confident in. Currently have a 22:30 5k (though haven’t raced one in a while), 48:22 10k, 1:53 half (on a very hilly course), and finding a 5:41/km pace (needed to break 4) extremely easy for long runs.
You have a couple of options: 1) You can look for a marked course (or create on yourself with your GPS watch) or 2) You can convert the distance-oriented track workout (e.g., 5 x 800m in 3:45 with 400m jog) to a time-oriented workout (e.g., 5 x 3:45 with 3:00 recovery jog). Essentially, you are just running for the same time and effort as you would on the track but doing it off the track.
