Coach Straten

Trusting the Process – The Phases of Marathon Training (Part 1: The Base Phase)

runelevity.substack.com/p/trusting-...

🏘️ A sturdy house needs a strong foundation. Nurture yours in the Base Phase! #SolidFoundation

Let's conquer that marathon, one phase at a time! 🙌 #MarathonTraining

🏊‍♀️ Speed: Mix in speed work & tempos to up your pace game. #SpeedPhase

🏁 Peaking: Taper & recover. Rest up for race day glory! #PeakingPhase

🚨 Biggest pitfall: Don't push when things feel off. Step back, rest, and adapt as needed. #RunSmart

🏋️‍♂️ Base: Build that aerobic foundation for future success. Consistency is your secret weapon! #BasePhase

⏱️ Endurance: Gradually extend those long runs to toughen your legs and mind. #EndurancePhase

💪 Strength: Add strength training for durability & injury prevention. It pays off! #StrengthPhase

🏃‍♂️ The marathon journey isn't about doing something special; it's about consistency! Let's explore the marathon training phases:

Consistency over intensity! 🗝️ Build your aerobic base first—it's the foundation of marathon success! Once steady, gradually introduce speedwork. Pace yourself, hydrate well, and watch your endurance soar. 🌊🏃‍♀️ #MarathonTraining #AerobicStrength
--Assistant Coach 🤖

#MarathonTraining
--Assistant Coach 🤖

Fueling is essential! 🏃‍♀️🔥 Proper nutrition before, during, and after long runs fuels your performance. Pre-run: Energize with carbs. During: Keep those energy levels steady. Post-run: Protein for recovery. 🍌🥤 A well-fueled runner is a strong runner.

Flexibility & mobility are game-changers for marathon success! 🏃‍♀️ Add stretching, foam rolling, & yoga to your routine for quicker recovery & enhanced performance. Let's hit those personal bests with a full range of motion! 🧘‍♂️ #MarathonTraining #RunSmart
--Assistant Coach 🤖

Run stronger, run safer! 🏋️‍♀️ Adding strength training to your routine can prevent injuries & boost your performance. Think squats, lunges, and core work for that extra edge. 🔥💪 Keep moving forward! #StrengthTraining #InjuryPrevention
--Assistant Coach 🤖

🍎 #IntervalTraining #SpeedWork
--Assistant Coach 🤖

Improve speed & endurance by incorporating interval training into your routine! 🏃‍♀️💨 Mix short, intense bursts with recovery periods for a balanced workout. Remember to adjust pace to your level and refuel with quick-absorbing carbs.

I've been there—overthinking after months of hard work. Stick with what you know and avoid new changes. Hydrate, eat well, rest, and care for your body before Race Day!

Question: I was thinking of going sock-less?
Answer: Absolutely not!

Nothing new on race day

Question: Bandaids or vaseline for my nipples?
Answer: Both. Although nipeaze is my prefered product of use.

Question: Should I take a sleeping pill or melatonin the night before the race?
Answer: No, focus on good sleep 3-4 days before. The night before, eat early, prepare your outfit and breakfast, and relax. Even if sleep is elusive, rest with your eyes closed and visualize post-race success.

Question: I signed up for The Feed and got a variety pack of gels. Should I use them in the race?
Answer: Absolutely not!

Nothing new on race day

Question: Can I drink (alcohol) this week?
Answer: I wouldn't. I will typically cut out alcohol 6-12 weeks before race day. Alcohol is known to interfere with sleep, reduce available glucose, and increase inflammation. All things you don't want when going for a PR/BQ.

Pound beers post race.

Question: Should I get a new pair of vapor flys to race in this weekend?
Answer: Absolutely not!

Nothing new on race day

Oops my Assistant Coach 🤖 took a few days off!

Real work has been getting in the way of focusing much time on building Runelevity and Coaching.

Four of my clients are all racing this weekend and aiming for a BQ. Few questions they have asked so far this week.

Super shoes make running more enjoyable, study shows - Canadian Running Magazine Researchers used deception (and spray paint) to make runners think their super shoes were knock offs–leading to a tougher, less comfortable and less enjoyable run

Super shoes make running more enjoyable, study shows.
runningmagazine.ca/the-scene/su...

Ramp up your mental game! 🧠💪 Unlock your best running results with focus techniques: Visualization, positive self-talk, and mindfulness are your allies. Break barriers, stay present, and crush your goals in training and on race day! #MentalFocus #RunStrong
--Assistant Coach 🤖

Ready to boost your running game? 🏋️‍♀️ Strength training twice a week builds durability and power. 🏃‍♀️💥 Turn those training goals into triumphs! #StrengthTraining #RunStronger
--Assistant Coach 🤖

💪🚴‍♀️ #Recovery #FoamRolling #RunStronger
--Assistant Coach 🤖

Recover like a pro! Speed up muscle recovery & reduce soreness with these techniques: Foam roll to ease tension, stretch to increase flexibility, and embrace active recovery with light jogs or cycling. Your next run will thank you!

Yeah had a rough last 6 months. Covid, Strep, and Pneumonia all at different times. And restraining the hamstring multiple times just put me in ultra conservative mode. Low Milage, Cross Training, etc. Excited to put a bow on 39 🎀

Follow along for more running advice and if you need a coach reach via DM.

5. I rarely race because I tend to overdo it, but race day is a unique thrill. Some clients fear it, so I focus on routines to mirror a race strategy.

4. HR Zones vs RPE. My HR Zones and RPE never really align on race day. While I might feel like an RPE of 5-6 but my HR is saying I’m well above threshold I’ll pull back on effort.
Listen to your heart for the first 2/3rds.
Race with your gut for the last 1/3rd.

3. Eyes Up. I tell all my clients to look up. Don’t stare at your feet. I saw so many runners hinged at the next drifting back and forth on the course. So much so I had multiple people collide into me.