(Part 2) Best products from r/AdvancedRunning

> I joined the cross country team since I'm too uncoordinated to play a sport with a ball so I opted

Ah /u/smallefforts - This was exactly why I did xcountry in Jr. High/High School! Best of luck with your race season! Hope you get those goals!

1. Yup! I have an old-man crush on Laz. I had heard mumblings about the Barkley when I was first lurking the local ultra scene. Learned more about it through reading Running Through the Wall a while back. And the documentary sealed the deal. At some point when I've completely lost my mind I would love to try for a Fun Run. As to this year's event - Just wow. Some incredible performances. Lots of great stories will come out I'm sure considering the visibility issues. Did Wardian make any kind of statement? I know he got lost but in all the commotion I really didn't catch anything. . . I was hoping he was going to be a pro that would actually do something there. But I think that also makes me love Barkley even more.
   
2. SHHHH LALALALA! I promised myself THIS time I would wait to make training decisions while I was in the process of recovery. Usually I get antsy during taper and end up filling in the next cycle. So far so good. . . . I have to make it another week. Reading about some other possibilities is helping though. . . And I know what my next races will be.
   
3. March was great! It got tough leading up to peak week. Happy to be tapering. Not counting . . . but 12 DAYS!!!! Excited to see what Pete-pals racing this weekend drop!!
   
4. We have a great LRC. And there are a ton of in-town options for routes. Guaranteed lake features. Lots of water stops if you need it. But places I would recommend. . . Circle B Bar reserve (If you caught the 'dinosaur' alligator known as 'Humpback' on FB - this is where he lives. Yes we've seen him before.) It's a pretty cool place! Our x-country park is pretty cool too and has some cool wildlife in the middle of the city as well. If we get to leave town. . . well I'd have months of adventures for ya'll.
   
5. Summer is coming. . . the humidity blanket is becoming stifling. . . But the transition isn't feeling as rough this year.

What up /u/uwalex !?

What's your favorite political sub? (relative question I know). I can't go near anything too biased, but I also truly prefer getting my news from reddit since I'm on here anyway, so a more neutral, calm sub would be ideal. /r/PoliticalDiscussion is pretty good about that, but it's really only discussion, very little news goes through it.

Also do you have a favorite waterproof runner? My friend has a Salomon with built-in gators, maybe these? That she loves. The trail shoes I bought (NB Leadville) are not waterproof, turns out.

You have some pretty awesome races coming up, I like seeing the differences between you and some of us regular road runners. Good luck this year, man!

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1 - I think the self-moderation is working pretty well. We occasionally get the "too little info to do anything" posts, but those get a comment pretty quick. And then of course we occasionally get a self-promotional post that really doesn't belong anywhere near here, but luckily that was deleted, at least yesterday.

3 - Get a new job that doesn't care when you work, and stop setting alarms. I used to pride myself in only needing 6-7 hours of sleep a night, and figured everyone else was "wasting their day", when in reality I'd probably just be on reddit or watching TV at night, so it's not like I was making a productive use of my time. Now I sleep 8-9 hours a night, and my body recovers so fast.

Also I hate water, so I drink seltzer 90% of the time, or if that's not available (I keep forgetting to refill my sodastream) infused water. Drop a couples lemons and cucumbers in one of these .... so good.

5 - Does anyone else do high mileage and have "nice" feet? My feet are fine, no blisters or missing toes on 70 mile weeks, but every friend is like "your feet must be messed up" -- I've lost toenails in the past but that was due to shoes too small. I feel like they're the uncommon ones with busted feet. No?

Honestly, it weighs so little you hardly notice it and I consider the only downside is looking a little dorky but I assume you're not running to look fashionable haha.

I'd also point out that it's not only a safety net for yourself, but also a courtesy for your fellow citizens out there. You can really freak people out (walkers for instance) if you suddenly appear out of no where and they didn't see you coming. Not to mention drivers usually struggle to see you in those lighting conditions - even with light colored clothing. It's pretty scary as a driver to not notice someone until you're practically on top of them so I think it's much more courteous if you're going to be on or next to the road to at least keep that in mind. Good luck and safe running!

p.s. I own the noxgear and it's nice but I prefer it for pitch black areas where it will have maximum effect. Elsewhere, particularly the city, I prefer a reflective vest like this one with some LED lights attached. I think reflection works better in the city with all the lighting since the excess lights from cars and street lights tends to wash out the blinking LED lights. It's good to have both but I think the reflection does better in the city. cheers

Bona fides: I'm running 15 marathons in 12 months this year, including Chicago and NYC myself (with MCM in-between). But I also run 63-100 miles/week. I ran my marathon PR in Feb (3:08, previous PR was a 3:12). The vast majority of my training miles have been recovery pace, for me that's 9:05/mi. The second bulk of my miles are general aerobic, typically 8:20/mi. If it's enough time between marathons and I'm feeling recovered, I'll do an 8 x 1K session @ 8K race pace w/600M RI. I occasionally do some marathon pace running as part of my medium and long runs. I'm doing very few tempo runs.

My approach for each race has been a game-day decision. I generally go out aiming for 3:25'ish (7:49) and if I'm feeling good a couple miles in, pick up the pace. Most of my races I've finished 3:15 +- 2 minutes. One race it was exceptionally warm, so I ended up pacing another runner to a 3:42 finish. Another race I blew up and ended up at 3:32.

So anyway, I'd recommend that she prepare for Chicago using her choice of marathon training schedule, including full taper, as if it will be her only marathon. If everything feels great that day, weather is good, etc, then she should go for a PR at Chicago. Then she should use a multiple-marathon schedule to prepare for NYC, and just run NYC for fun. Advanced Marathoning has a bunch of multiple-marathon schedules depending upon weekly mileage and time between races. I can post one later today for 4 weeks.

edit: 4 weeks between marathons schedule - scale mileage as appropriate. Or she could just run all recovery mileage, getting in one 15 miler if possible if her only goal for NYC is to complete it after a successful Chicago.

OTOH, if things aren't right for a PR at Chicago, say it's warm, or she missed a week or two of training, etc, then she should use Chicago as a long-run. She should run well below her marathon pace, possibly using a walk-run scheme. For example, in the past I've set my watch to kilometers, then run ~ 9:00/mi for 1K, walk for 30-60s, repeat. You'll still end up below 10:00/mi doing this, which is around a 4:20 marathon.

Then, she should go for a PR at NYC. There's 4 weeks between the races, so she could run all easy/recovery the first week after Chicago, then follow the last 3 weeks of her schedule again to prepare for NYC. I did something like this in 2013, using Grandfather Mountain in early July as a long-run, finishing around 4:20, then getting my first BQ in early September (3:12, prior PR was a 3:22). I realize that's 8 weeks instead of 4, but it's a similar idea.

BTW, sub-4 is ~ 9:09/mi. You write that she running most of her miles at that pace. Easy miles should be 15-25% slower than MP, so she should really be running her easy miles at 10:25-11:20/mi. Her volume is also low for a marathon that's 13 weeks away. And she likes to cross train. You might look at the Run Less Run Faster schedule which is 16 weeks, using NYC as the target marathon, and just fitting in Chicago as an over-distance long-run, going easy there as I described, then possibly skipping the speed work the first week after Chicago and just doing equivalent easy mileage.

• http://www.furman.edu/sites/first/Documents/The%20Less%20is%20More%20Marathon%20Plan.pdf
  
• https://www.amazon.com/Runners-World-Faster-3-Run-Week/dp/1609618025/
  
  (I've used RLRF + Crossfit successfully. That's what I ran my 3:22 off of. But I think I padded the mileage by about 10-15 miles a week with additional recovery miles.)
  
  $0.02.

Ones I have read and recommend:

Jack Daniels
https://www.amazon.com/dp/B00F0X7U2S/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Pfitz
https://www.amazon.com/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1510544635&sr=1-1-spell&keywords=Pfitinger

Yessis
https://www.amazon.com/Explosive-Running-Science-Kinesiology-Performance/dp/0809298996/ref=sr_1_1?s=books&ie=UTF8&qid=1510544911&sr=1-1&keywords=explosive+running

Noakes
https://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592/ref=pd_sim_14_5?_encoding=UTF8&psc=1&refRID=3QK52ZDHZVX4K6QW383Q

Fitzgerald (one of several)
https://www.amazon.com/Brain-Training-Runners-Revolutionary-Endurance-ebook/dp/B000VMHHBW/ref=sr_1_1?s=books&ie=UTF8&qid=1510544985&sr=1-1&keywords=brain+training+for+runners

Ones I have not read but have heard good things about:

Hansons
https://www.amazon.com/Hansons-Marathon-Method-Your-Fastest-ebook/dp/B01C6FBGHW/ref=sr_1_3?s=books&ie=UTF8&qid=1510544663&sr=1-3&keywords=hansons+running&dpID=51L6b5-M7OL&preST=_SY445_QL70_&dpSrc=srch


Bill Squires
https://www.amazon.com/Speed-Endurance-Bill-Squires/dp/0977250504

Peter Coe
https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972/ref=sr_1_1?s=books&ie=UTF8&qid=1510544703&sr=1-1&keywords=peter+coe&dpID=51lmDYFDyLL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch

There is also an out of print (I think) book by Arthur Lydiard that is really good. And for that matter, I am not sure I linked the correct Bill Squires book. One is really good, while the other is an awful, watered-down version.

I have a pretty similar background. I ran in high school, then DIII in college, quit running for many years, got back to it as a pre-masters/masters runner. People kept asking me questions, so I started coaching for free. Then on a spare weekend, I got certified as a USATF level 1 coach, which is really fun. I really recommend it, since you're a T&F fan.

+1 for AirPods. I’ve owned two pairs of Jaybirds and they both broke at about 6 months. My AirPods (with the silicone hooks mentioned in comment above) have been a magical combo. The “tap to pause” is great, and I love the fact they charge in their case. Best Apple product in a while and so far (9 months) they have worked flawlessly. Here’s an amazon link for the silicon adapter I also found to be essential to keep the AirPods in my ears while running. Wish I didn’t need these... and maybe you won’t for your ears.

ear buddyz Amazon link

> In other news, I got a Forerunner 230 for Christmas and a $25 Amazon gift card. I've been thinking about getting a heart-rate monitor for a little bit but have a little more reason now. What's a good one for <$50 that you guys would suggest?

Garmin has their own heart rate monitor strap for use with their products. Right now it's about $40 on Amazon, down from $70 on Garmin's site. I got the 230 about two weeks ago with this strap and it's been working well for me so far.

I'm looking to finally pick up a heart rate monitor and I think I might have one. I've been looking at this one but I wasn't sure if there was a better, or more suggested, one for <$50 on Amazon. Any input is appreciated.

*I run with the Forerunner 230

If you don't have pain yet, great, but you'll want to fix it soon or you'll be in the IT band pain train. Secondly, you can be a graceful gazelle, you'll just have to focus on your recovery/flexibility as much as your running. Not as fun, but if you enjoy running, its what is necessary to keep the body functioning as it was designed.

Per some of the other comments, a shoe to fix pronation is only going to temporarily mask the underlying problem. Pronation is generally the body compensating for poor mechanics and/or poor range of motion upstream of the foot.

For accurate diagnosis, a PT would obviously be best.

In the interim, assess your range of motion first at your hip, then knee, then ankle. You can look to youtube for simple assessments and where you should be. Can't touch your toes? Start there. If you run a bunch and don't spend a considerable amount of time on targeted stretching, your Psoas is probably going to be a good place to start. When your hip lacks the ROM to pull the leg straight through, it will flair wide initiating a poor foot strike, from the outside in. Don't be discouraged, its going to take some time to resolve with focused practice.

​

While I'd say mobility is generally the cause of pronation, there is a strength component to this as well. Once you've fixed the ability to move correctly, focusing on running with proper form and glute/hip/quad exercises will lock in that proper strike.

​

If you'd rather throw $20 at the problem than hundreds at the PT, Ready to Run by Kelly Starrett is a decent book.

1 - That's awesome.
2 - I have [these](Samsung Level U Bluetooth Wireless In-ear Headphones with Microphone, Black Sapphire https://www.amazon.com/dp/B00YA8LFPW/ref=cm_sw_r_cp_api_BldSybRXBF4YQ) cheap Samsung ones, and they work just fine.
3 - hahahahaha, that's mean and amazing.

Former 400: 52, 800: 156, 1609: 427 runner here.

I'm guessing your season starts in about March so I wouldn't make any big changes. Running miles in the morning can be useful if you're prepared for it. I'd be interested in what your mileage is before recommending doing morning runs.

Calisthenics is a great idea, getting more speed is always a plus. Coach jay johnson is great for strength training for running. http://coachjayjohnson.com/

I'd make the calisthenics apart of your weight lifting routine. Also be careful with the weight lifting if you are inexperienced. Lifts that are good for the 800 are important to do properly. Squats, cleans etc. I'd stick to box jumps, weighted step ups, calf raises, air squats, lunges (weighted or not weighted), push ups/pull ups.

Sleep, i'm sure you've heard it but this is pivotal.

Stretching is another one that can get overlooked.

I wouldn't do anything to crazy 2 months out. But after your season is over I'd take a look at some different training books. Jack Daniels book or peter coe's book and take some advice from those.

https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972
https://www.amazon.com/Daniels-Running-Formula-3rd-Jack-ebook/dp/B00F0X7U2S/ref=sr_1_1?s=books&ie=UTF8&qid=1485570976&sr=1-1&keywords=daniels+running+formula

If you’re a fan of sweat elite, I could also recommend you look to the NOP (I know, unpopular opinion) training logs, it’s quite the opposite. Their sample week is something like . Additionally, training for a marathon, and training more specifically for 10-mi and down are two different things.

Also, the easy pace isn’t an indicator of race performance, obviously. It’s an indicator of ability to handle work volume (see Daniels , Hansons , Heinonen & Heinonen , Fixx , and especially Noakes ), which actually supports your statement about the intersection between speed and endurance (threshold runs, tempo-oriented intervals, etc - is at least what I’m assuming you’re talking about).

Furthermore, as I stated in an above comment, this is casual pace. I could tape a one-person podcast at these paces. Granted, because I’m running the audio quality wouldn’t be that great; but these paces feel like a trot. I’m painfully bored, and barely exerting. I’m never above an 11RPE on the 6-20 scale.

Thank you for the notes and article recommendation, though.

EDIT: All About Road Racing link addition.

Maybe check out Run Less, Run Faster 3+2 plans? I had to wrestle with the same sort of question as my main race this year will be age group nationals (olympic distance) in August.

However, I still wanted to PR in the marathon this April. Last year I followed a similar schedule but dropped biking and swimming completely with around 7 weeks left before the marathon. This year I've just boosted the volume significantly. With six weeks left I'm just over where I was last year for running mileage, but my overall training volume is significantly higher (137.25 hours compared to 94.25 hours over the first 13 weeks of training). This equates to an approximate increase of 3.25 (7.25 to 10.5) hours per week. I've also dropped intensity significantly, adopting a more polarized approach.

We'll see how it goes.

Had PF for over a year. Saw a sports medicine doctor who told me it was okay to keep running, and I did. She gave me a list of exercises to do, told me to get insoles, stretch, ice, night splint, etc. She said what works for one person might not work for another, and that sometimes it last a couple months, sometimes it becomes chronic. I used the night splint, iced at night, used a foot massager, and switched up my shoes and it eventually went away.

This is the foot massager I bought: https://www.amazon.com/Nekteck-Massager-Kneading-Infrared-Function/dp/B06WGP2CVL/ref=sr_1_11?crid=1CBEB5ME0SHY7&keywords=foot+massager&qid=1569097665&s=gateway&sprefix=foot+mass%2Caps%2C138&sr=8-11 . It is amazing. Use it while eating dinner or watching television at the end of the day.

Has anyone read "Ready to Run" by Kelly Starrett? Where do you people learn about muscle balance and good form? (https://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098)

I've worn them for several major marathons. Sometimes interference at the start but as long as the music is stored on your phone/ipod, there shouldn't be any problem. I bought small "wings" on Amazon that they fit into so they don't fall out of my ears during the race.
https://www.amazon.com/EarBuddyz-Accessories-AirPods-Headphones-Earphones/dp/B019BREFE4

(edit: posted link)

Based on the Advanced plan in Hansons Marathon Method

Here's what I put together: https://docs.google.com/spreadsheets/d/1e8jA8rkztZCARBXYecGUSjmfsuSQyxU_08Az4LhADeQ/edit?usp=sharing

The sheet uses some formulas to add up weekly mileage -- specific workout distances are further to the right

• Tuesday workouts are speed sessions on the track for 7 weeks, and HMP intervals thereafter
  
• Thursdays are goal pace workouts
  
• Sundays are long runs
  
• All other running is easy (goal-pace + 1-2min/mile)

I have another great Matt Fitzgerald book for the list.

How bad do you want it?: Mastering the Psychology of Mind over Muscle

A well reviewed book by Fitzgerald with Pre on the cover? I was sold right away and I was not disappointed. Every chapter tried to push me out the door to work harder.

I'm half way through

Running Through the Wall: Personal Encounters with the Ultramarathon

​

And really enjoying it.

corvusmonedula, so far I'd been having it on top of a sweatshirt on top of a long sleeve moisture wicking shirt. I'll certainly consider purchasing a thin flip belt to wear under the layers, if it doesn't cut it to put the phone in the pockets of a thin jacket I already own (but don't currently wear running).

What phone were you given?

That's creative... I usually bring a ziploc in case it starts raining unexpectedly, but I've never heard of that! You're talking about these right https://www.amazon.com/Reusable-Sandwich-Bags-Environmental-Waterproof/dp/B01FRRQOKU?

Since no one else threw it out there, I would say the other popular plan aside from Daniels and Pfitzinger is Hansons.

It's somewhat unique in that is has no runs longer than 16 miles for most plans/runners. That part specifically incites some spirited debate among runners. I will say that if you follow the plan, it's not any easier and you'll still be running a lot; the idea is just to cap all runs to be less than 2-2.5 hours.