Www.Run4prs.com for a free 7 day coaching trial This is an ASK THE COACHES podcast 1- If you feel like crap the day after your long run is it better to do it the next day or skip it entirely? Marathon training or training for any long distance events can be a stress on the body. The right amount of stress is good because it triggers adaptations. We need to have recovery from the stress for the body to repair and create the adaptations from the stress. It is common to be sore after a hard effort like a long run. However, you shouldn’t be so sore that you can barely move/walk without pain the next day. You want to have some fatigue in the legs. If it is so bad where you feel you cannot even walk normally after, I would suggest cutting back the long run distance/duration a bit and perhaps trying some back to back longer runs. You may not feel like you want to run the day after a long run but an active recovery day even like a brisk walk or a 20-30 min very slow recovery run is great for many athletes. It can help you learn to run on tired legs. 2-How to not feel dizzy after a hot half marathon Whenever it is hot outside, your body has to work harder to stay cool. This is often why running in the heat can feel so much harder than it does in cooler temps. It can also be way some people feel nauseous or dizzy or super out of it after a run in the heat. The blood is being diverted away from certain areas of your body like the brain or digestive tract and going to your muscles. Sweating also causes you to become dehydrated quickly. It is important to heat acclimate if you are planning to run a race in warmer weather, you need to train in warmer weather. Do your long run when it is scheduled instead of moving it to the cooler day. Do workouts in the heat, etc. If you don’t train in the heat, you can’t expect to perform well in it or even be able to safely run in those conditions. I would recommend a sauna if you don’t have access to hot weather. Or consider not doing races in the heat if you are not going to train in the heat. 3- Since a lot of the coaches have already accomplished so much, what are your next future goals? Many of our coaches have been running for over 10 years at a competitive level. For Ben & Jason, they are in their mid-30s and ran competitively in high school and college. They set some extremely fast times in the shorter distance events. Speed in the 1 mile and below tends to peak in the 20s. As we age, it can be hard to maintain the same motivation knowing that we will never be as fast as we once were. 4- For run/walks if your easy pace is X does that mean you run is X or that your total pace is X Your easy pace is the overall pace you run even with your walk stops. Let’s use this example. Sally runs a 10:00 pace for a 5k. Her 5k pace is 10:00. This is NOT an easy effort. This is as fast as she can run for 3.1 miles. If she wants to go on an easy run or easy run we want her to average between 12:00-13:00 pace for that easy run. If she is going to make these run/walks or take some walk breaks in her runs up a hill or something, we still want to keep the running portion of it around 12:00 pace. It’s okay if the walking pulls your average pace down to 15+ min pace. 5- How to transition from 5k/10k training to the marathon and keep that speed during base building of marathon training? 5k/10k training may look a lot different than marathon training because of the weekly speed workouts. A lot of athletes may be worried about transitioning from one distance event to another after a big breakthrough.