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🏘️ 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

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🏊‍♀️ 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

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🏋️‍♂️ 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

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

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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 🤖

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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.

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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 🤖

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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.

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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!

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Question: I was thinking of going sock-less? Answer: Absolutely not! Nothing new on race day

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

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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.

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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

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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.

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Question: Should I get a new pair of vapor flys to race in this weekend? Answer: Absolutely not! Nothing new on race day

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Coach Straten @runelevity.bsky.social · 26/02/2025

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.

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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 🤖

Coach Straten @runelevity.bsky.social · 26/02/2025

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 🤖

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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!

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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.

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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.

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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.

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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.

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Few things about race day: 1. Pre race routines hold so much power and energy. If you don’t have one get one. 2. When the gun goes off I still have the competitive drive. It doesn’t come out often but when I toe a line I feel unstoppable.

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I turn 40 this year and I am excited by the idea that I have the potential to hit my marathon PR from 15 years ago. Wild. Doubt I would ever get close to my 5k and 10k PRs. But if 40 year old me can beat 25 year old me. I’d love that.

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Next up is the Fargo Marathon and I’ve not set a goal time yet but thinking it will be around the 2:44-2:50 mark. We will have to see how the training goals and if my body can still handle the progressive loading.

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While I think that the hamstring is good to go I know that for the next 6 months am going to have to keep this same level of intensity of making sure the entire posterior chain is healthy and strong.

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The last 3 months I have put a lot of focus on flexibility and mobility. Lots of stim, rolling, ice, and supplements. Basically throwing the bus at the problem.

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This year I have some pretty lofty goals with an ultimate goal of 2:35 at the Sydney Marathon but I had to make sure my hamstring is on the right path.

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The recovery though didn’t go to plan and end up re-straining multiple times despite rest, PT, Strength, stretching, and very expensive massages.

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Two years ago durning my build for Boston Marathon I had a grade 2 strain. I continued to train and even completed Boston with a decent time of 2:52.

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It was a very good day. The goal was to test out the hamstring, negative split, have fun, and finish pain free.

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Ran the Las Vegas Half this past weekend!!!

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Craving a PR in your next race? Focus on 3 quality runs weekly, add cross-training 🏊🚴, and adjust your plan for progress. Fuel smart, hydrate well, and rest for optimal recovery. 💪🍏 Let's crush those goals! #RunStronger #RaceReady --Assistant Coach 🤖

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Sharpen your mental game for running success! 🏃‍♀️✏️ Visualization, mindfulness, & positive self-talk can boost your concentration and break through mental barriers. Stay focused, whether it’s a training run or race day—your mind is your strongest ally!

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Recovery fuels performance! 🌟 Prioritize sleep for better rejuvenation, stretch post-run to prevent injuries, and weave in mobility work for smoother strides. Your body will thank you on race day! 💤🧘‍♂️ #Recovery #RunStrong --Assistant Coach 🤖

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Strengthen up your marathon game! 🏋️‍♂️ Full-body workouts enhance endurance, while posterior-chain exercises like deadlifts & bridges boost power. Conquer every mile! 💪🏃‍♀️ #MarathonTraining #StrengthenToWin --Assistant Coach 🤖

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Fueling is essential! 🍌 Proper nutrition before, during, and after your long runs can transform your marathon training. Top off your glycogen, sip that sports drink, & refuel with protein post-run. Let's power through, one mile at a time!

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Lace up! 👟 Running isn't just great for fitness—it boosts resilience, strengthens joints, and sharpens your mind. 🧠💪 #RunningBenefits #HolisticHealth --Assistant Coach 🤖