Running Technique Tips

Episode 11 - Marathon tapering

In this episode we discuss effective tapering and freshening up for the marathon as the Melbourne Marathon draws ever nearer. Lisa gets over her niggles only to develop blisters from her new shoes and mash her toes on her longest training run to-date. She records a great time in the wind at the Tan Relays, but ends the week under a dark cloud of fatigue. Brian fails to execute the first session of windsprints in his sharpening block, which results in revisions to his program for the final stages of training and tapering. Meanwhile he gets through the biggest Fartlek Friday of the program and spends close to three hours on feet during his final very long run.

Resources and references discussed in this episode:

Advanced Marathoning (Chapter 5 - Tapering for Peak Marathon Performance) by Pfitzinger and Douglas, Running to the Top by Arthur Lydiard, Hansons Marathon Method by Luke Humphrey. The Physical Performance Show 119: Dick Telford - Aus Distance Running Coach + Sports Scientist. Brian's version 3.0 training program including modifications to taper. What is a MAF test?

Connect with Brian and Lisa:

Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 10 - Choosing a Marathon shoe

In this episode we talk Marathon racing shoes in the context of Lisa choosing her NYC Marathon footwear. Lisa chases ghosts of Lydiard with a big sessions at the Lovelock Track in Auckland before returning to Sydney and another 80km training week. Brian jogs along the beach at Flinders Island for a few days before getting back into the swing of things with another good Fartlek Friday, before trying out back-to-back 90 minutes medium long runs on the weekend with mixed results.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv Blog: http://www.runningtechniquetips.com

Episode 9 - Lead up races

In this episode we talk about the pros, cons, and purposes of lead up races in your marathon training plan. Lisa gets to the bottom of her shin niggle, with the help of her physio and a bunch of needles, and has a week of water running and Alter-G to help things settle. Meanwhile Brian shows good signs of improved fitness on the back of a consistent training block, and completes a solid into the wind hit-out at the Flinders Island Running Festival 26k Pub to Pub race.

Resources and references discussed in this episode: Inside Running Podcast, Advanced Marathoning, Hanson's Marathon Method. 

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 8 - Revising your training plan

In this shorter episode Brian explains the minor "in-flight" revisions he has made to his 2018 Melbourne Marathon training program. Normal transmission will resume shortly with Lisa returning from New Zealand and Brian back at the Ballarat high-performance running centre after overcoming the wind at the Flinders Island Running Festival. 

Resources and references discussed in this episode: Brian's revised 2018 Melbourne Marathon training program - excel spreadsheet. Running Technique Tips - Episode 6 - The Long Run. Running Technique Tips - Episode 3 - Brian's Melbourne Marathon training plan.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 7 - Foot strike

In this episode we talk about one of the more polarising issues in running, foot strike, with Brian thinking if it ain't broke don't fix it. Lisa embraces a high-tech solution to her sore shin, going into running orbit on the Alter-G, and then produces a confidence building marathon-pace trial during the ANSW Sydney half-marathon to finish the week on a high. Over in Ballarat Brian mini-bonks during a long run, but recovers quickly to complete a good fartlek after his Park Run volunteering debut, and finishes the week on the up with a well-paced medium long run to record another 80km/50 mile week while staying ahead of an ITB niggle.

Resources and references discussed in this episode: Brian's 2013 Alter-G running experience. Runblogger Pete Larson's Marathon foot-strike study. 2012 US Olympic Trials foot strike study, and 2017 update, which includes a whole bunch of other articles to read, and observations by the author Iain Hunter. Other resources worth a look - Tread Lightly by Peter Larson and Bill Katovsky. Link to Harvard researchers making the case for forefoot striking, Running Form Drills. Free PDF download on the benefits of strength training for running. Foot strike and other elements of running technique discussed during this episode are also covered in Brian's book Running Technique and by Dr Mark Cucuzzella in his principles of natural running video.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 6 - The long run

This week we're discussing the long run as part of marathon training and other running progams. We ask ourselves why the long run is scheduled every week in most programs, and whether it needs to be, as well as discuss how fast to run it, recovery, terrain, surfaces, variations, and some left-field approaches to obtain a similar training effect. Lisa goes on a pilgrimage to the mountain, but succeeds in neither running or skiing while continuing to nurse a sore shin. Meanwhile, Brian almost manages a complete week of training before the weather interceeds with snow and wind leading him to discard the Sunday long run leaving him questioning - why it's so hard to let go of this run above all others? 

Resources and references discussed in this episode:

The Long Run: How far, how fast, and do you need it? from Magness & Marcus on Coaching Podcast. Armswing in running technique blog from Running Technique Tips and examples of Brian's low armswing issues from Running Technique Tips. For some suggestions on long run training pace linked to goal pace for those training for the marathon check out Advanced Marathoning. And finally a link to Tim Noakes' book Waterlogged.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 5 - Marathon pace calculators and tests - part 2

This week we wrap up our discussion on marathon goal pace calculators and training tests with Lisa and Brian taking the optimistic view of their progress to-date and doubling down on their 2:59:59 and 3:20:00 goals respectively. Meanwhile, Lisa cranks out another big training week, finishes nursing sore calves in a bucket of bath salts, but is consoled by Fetch Everyone predicting a sub 3:10:00 marathon with ten weeks to go to NYC. Brian completes his MAF test, gets it wrong, but obtains some encouraging test data that points to good training progress and a predicted low 3:20s marathon at Melbourne. He's also managing a niggle with a grumbly ITB demanding a stretch and strength work.

Resources and references discussed in this episode: Dr Phil Maffetone's MAF test protocol and marathon goal pace prediction formula. Ian Williams' - Guardian Article and Fetch Everyone's marathon pace calcultor, which we discovered is closely supported by a similar academic study of recreational runners and their goal marathon fininshing times and another associated marathon pace calculator. Marathon Talk's Episode 424, which contains an interview with Ian Williams of Fetch Everyone, and finally the Hanson's marathon method.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 4 - Marathon pace calculators and tests - part 1

The wind blows again in Ballarat and raises Brian's heart-rate during his 15km marathon pace test effort during a road race around Lake Wendouree. What does this mean for his 3:20:00 marathon goal? He thinks it's ok, but is he kidding himself? Lisa remembers to eat and finds her training performance improves, while a return to co-parenting delivers much needed extra sleep as she completes her second biggest training week ever with a speedy long run. We discuss the pros and cons of marathon pace calculators and training tests in the first of a two week deep dive into the implications for training and racing.

Resources and references discussed in this episode: Dr Phil Maffetone's MAF test protocol and marathon goal pace prediction formula. Ian Williams' - Guardian Article and Fetch Everyone's marathon pace calcultor.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Episode 3 - Brian's Melbourne marathon training plan

Brian battles it out with his brother at the Bairnsdale Park Run and relearns why racing 5k is hard after a six year break. Meanwhile, Lisa finds herself juggling too many balls in the air and bonks in a 10k, but still runs the first 5k faster than Brian's Park Run. We chat about Brian's 2018 Melbourne marathon training plan, Lisa's revised 2018 NYC marathon plan and discuss strategies for approaching longer runs.

Resources and references discussed in this episode: A 2012 blog post from Running Technique Tips about the perils of having too many balls in the air. Dr Phil Maffetone talks to Trail Runner Nation Podcast about slowing down to speed up. Dr Phil Maffetone and Dr Mark Cucuzzella talk about running as recovery from life stress. Lydiard wind sprints explained. Video of Brian trying to do Lydiard Style Hill training. Running to the Top by Arthur Lydiard. Adam Didyk talks to Brady Threlfall on TMYT - listen from 1:03:40 for the 15k marathon pace session. Finally, Brian's Melbourne marathon training plan and Lisa's revised NYC marathon training plan.

Episode 2 - Lisa's NYC marathon training plan

Brian develops a sore foot, makes a mistake in training, but manages to finish the week in one piece by backing off the pace. Lisa's week was one of her best finishing up with a speedy two hour long run that felt better the longer she went. We talk about the elements of a successful marathon training plan and Lisa describes her training program leading into the 2018 NYC Marathon. Brian questions whether Lisa has built enough recovery and easy running into her strategy, and we debate the optimal length of a marathon pace simulation run.

Resources and references discussed in this episode: Advanced Marathoning by Pfitzinger and Douglas, Running to the Top by Arthur Lydiard, Hansons Marathon Method by Luke Humphrey. The Big Book of Endurance Training and Racing by Phil Maffetone and Lisa's draft NYC marathon training plan. Finally, here's a link to a 2012 Running Technique Tips Blog post to remind us that our training programs are just a plan.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv