Www.Run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport. 1- What should my HR be when I race & how can I bring my HR down without slowing down too much? Type of HR monitor Don’t go off HR but rather off pace Lots of things can impact HR HR will vary depending on the distance of the race This will vary from person to person anyways using % of max HR Better to go off paces than HR 2- How to get faster on long runs TIME AND CONSISTENTLY TRAINING! Measuring your fitness is key You want to train not test Racing is where you are able to test your fitness Sometimes when you start to train correctly your long runs are actually slower Long runs should usually be ran at an easy pace (2-3 min per mile slower than 5k pace) If your fitness improves, your long run pace will improve The best way to improve fitness is through specific training It can be tempting to want to just run long runs ‘as fast as we can’ or ‘push up’ because it looks good or it feels like we are improving but sometimes faster long runs doesn’t mean you are in better shape. There is a certain level of athlete who can add in segments into longer runs at tempo/marathon pace work for segments which can make long run pace faster overall 2-Different ways to carry fuel/water for training Flip Belt Sports bra with pockets Practice like you will on race day Water backpack Water hand held Circle back to a water stop 3- Do the coaches all pool knowledge together or do you work 100% independently? We pool together Diversity is important because you learn from each other We all went to different Universities at different times We all had different coaches in High School, College, After We can combine all our experience and philosophies together to create better programing We would not have grown if we would have just focused on our own philosophy It’s important to learn and continue to grow 4- Sprained ankle 1 week ago, how much longer until I can run & is there anything I can do to not lose fitness as I recover It takes over 2 weeks to lose fitness Do not focus on what you are going to lose It takes days to gain back that fitness Cross training IF it is okayed by your doctor Always follow your doctors protocol for coming back after an injury 5- During a cut back week can you still strength train & what are the top 3 strength training exercises every runner should do YES! Strength training more for maintenance. We aren’t going to increase the load or go crazy Focus on mobility more during cut back week. Don’t try to make any crazy gains. You can still even do workouts during cutback weeks. I would do strength on the same days of the week you usually do Runners traditionally have weak hips, glutes and core once you have the basics down you can get into more specific mobility & runner specific moves. The top 3 strength training exercises that will give you the most bang for your buck are really just a traditional squat, deadlift & Pushup/plank/etc. You can add a lot of movements to be more effective for runners like mobility work, band exercises, etc.