LISTEN
In this episode of the A to Z Running Podcast, we answer your questions about easy vs. jogging, marathon warmups, and overtraining. After that, world of running updates about WMM money, NCAA Conference Championships and more.
INTRO
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MAIN TOPIC: DOWNTIME AND DOWN CYCLES
Main Topic: Downtime and Down Cycles
Downtime
What do you need to recharge and refresh?
Recovering from Races
- Marathons require rest to recover due to the damage done to the mitochondria and the small tears and damage to the muscles in the race.
Lydiard:
- Pretty much about the mental break–runners training appropriately don’t necessarily need a break physically
- 2 weeks is usually enough
Sometimes your body needs to recover…
- Important to let the body be the guide
- There must never be a rush (goal-urgency trap)
What does a mental break look like?
- Zero activity for prolonged periods of time is often not a good idea and often not the thing that helps
- Is there another activity you want to spend more time doing?
Down Cycles
What do you need to manage balance or reinvigorate?
Reinvigorating training:
- Many runners need to change things up now and then
- Often helps with a different kind of training stimulus
- How much time you want to devote to it…
- Short version: 4-6 weeks of a kind of strength and speed cycle
- Long version: full training season with a different focus
- Different distances
- Different event type
- What sounds interesting?
- Avoid the goal-urgency trap
- Note about The Eisenhower Matrix and the mere-urgency effect (source)
- Do it, schedule it, delegate it, delete it
- Mere-urgency effect = “our attention is drawn to time-sensitive tasks over tasks that are less urgent even when the less urgent task offers greater rewards”
Managing life balance:
- Too many days?
- Too long of runs?
- Can’t handle the structure?
- Often when stress is pervasive
- structured training can either be helpful or harmful
- Know yourself and what helps…
- Can’t handle the intensity?
- First question: what can my life accommodate right now?
- Next question: what supports my goals best based on the above?
- Example: time ranges for runs: it’s not 90 minutes. It’s 75-90min
- Example: workout priorities (top 3 days, the rest is what you can manage)
- LR
- Second LR
- Sustained strong effort
WORLD OF RUNNING
AtoZrunner updates:
Indy Marathon
- Stephanie ran about a 7min PR
- Jax ran about a 3min PR
- Craig
- Zach
- Haley
Indy Half Marathon
- Laura
- Sam
#1. NYC Marathon
(Source)
- Rough conditions
- Hellen Obiri Debut… went for the win, ended up in 6th,
- Obiri was in the lead pack of four until just before they entered Central Park during mile 23, but ended up fading to sixth in 2:25:49.
- Headliner debut for the win… Sharon Lokedi in 2:23:23
- Let’s Run is calling it, “one of the biggest upsets in NYC Marathon history.”
- Sharon Lokedi was the 2018 NCAA 10k champ for Kansas.
- For the American women we had a strong showing, with Aliphine Tuliamuk leading the way
- Three Americans ended up in the top 10
- Aliphine Tuliamuk, who ran 2:26:18 for 7th
- Emma Bates ran 2:26:53 for 8th
- Nell Rojas ran 2:28:32 for 10th
- More strong performances for American women:
- Lindsay Flanagan (2:29:28) also broke 2:30 as Stephanie Bruce ran 2:30:34 (13th) in her final marathon while former American record holder Keira D’Amato ran 2:31:31 (15th) in her third marathon since July.
- Three Americans ended up in the top 10
- Men’s leader for most of the race dropped. (source)
- Daniel Do Nascimento of Brazil led much of the New York City marathon race.
- In fact, he went out at world record pace the first 10km on the difficult New York course. At the halfway mark, he had a lead of 2 minutes and 12 seconds.
- He took a bathroom break around 18 miles and still had the lead when he was done.
- Mile 20 he did some walking.
- At mile 21 he collapsed.
- Evans Chebet prevailed as the victor.
- Top American seed, Galen Rupp, didn’t finish.
- Scott Fauble was the first American to finish in ninth place overall and running a 2:13:35.
#2. World Mountain Championships
- Located in Chiang Mai, Thailand.
- Over the four days, athletes compete at vertical uphill mountain races, short and long trail races for senior athletes and the classic mountain races for both seniors and U20.
- Allie McLaughlin won the uphill mountain race representing the USA.
- She won over 6 time World Champion Andrea Mayr of Austria, 5 time European Champion Maude Mathys of Switzerland.
- Allie led the women’s uphill USA team to victory.
- Fun fact on the women’s side: The women’s race was truly fitting for a World Championship, with 11 nations in the first 11 positions! (According to the World Mountain Association)
- Italy won on the men’s side in the team competition. Individual on the men’s side was Patrick Kipngeno, who became the first Kenyan man to win a mountain running World Championship.
- A couple other highlights
- Adam Peterman continued his winning streak by winning the men’s long trail competition. You heard me right, he has NEVER lost an ultramarathon!
- His gold led team USA to a team victory for the men in the long trail competition.
- Side note: Women’s team took 4th, which included previous guest Brittany Charboneau.
- Up and Downhill competition was completely swept by Uganda, for men women, and youth competitions.
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