Georgia-based running coach Rogelio Quintanar — whose work with our Carissa Liebowitz has helped her get in shape for the Boston Marathon, among other races — joins our live discussion today to answer your questions about running, training, staying fit and challenging ourselves until races come back.
Curious about an aspect of training, or have a question you’ve always wanted to ask about running — especially now, when goals are shifting for many of us? Here’s your chance. — Terrell
Update: Thanks everyone! We’ve wrapped up the live part of today’s discussion — Rogelio had to step away for a bit — but he’ll reply to your questions later today, so please post them below if you have one. Thank you!
I've been an assistant Middle School Cross Country coach for 2 years. This year, I've been given the title as Head Coach due to our previous leader's decision to spend more time with family. I'm a bit nervous about taking over. Any books, blogs, websites, advice or contacts that would help would be greatly appreciated.
I am starting my first running streak tomorrow for 41 days of at least one mile a day. Is it okay to train for a half marathon over a 4 month time frame at the same time? Thank you.
Hello Coach! I am training for my first trail race series. My first race is now 8/15/20 and it is 3 miles. I have run a race where part of it was road and a small portion of it was trail. I began training and am going to a local trail and power walking it (my husband says my walk is faster that some people's run! lol) and my time today was 37:31 which has progressively gotten better and the route is 3 miles. I am also on my days off from trail training, I am still road running approximately 2.5 miles as I have had some medication issues but this too is getting better as time passes. My question is how soon do you think I should begin running this training trail? Any assistance would be appreciated.
Hi Nelda! You can start now! well, not right now because it's late. Also, you mentioned some medication issues and as long as you're managing that and your dr has cleared you to exercise/run I don't see why you can't start training on the trail. Trail running has many benefits and are a lot more fun. Assuming you have easy access to it I would encourage you to add that trail to your training. Again, as with some of the other questions, I would need to know more about your training to provide more specifics in terms of mileage and types of workouts but you can start running/walking the trail.
Good Morning! I have a question regarding the great debate of incline vs. low/no incline when forced to run on the treadmill. Two days this week due to heavy wind and rain I used the treadmill and don't care for it at all, but I've heard so many varying opinions on the necessity or not of adding incline to make it "equal" with road running.
Also, what are your thoughts on fartleks for building speed vs. tempo runs? THANK YOU!!
Hi Caroline!! Ah, the dreaded dreadmill........let me answer your last question first: Both are very effective and I schedule both types of workouts for my athletes. Fartlek, meaning speed play, encourages running at different paces. They are great for cross country and ultra training in part because your pace will always fluctuate due to the terrain. Tempo is based more on pace and developing lactate threshold. So is one better over the other? Not necessarily. Both will help you develop speed. Sometimes having a fartlek workout is fun and there's no focus on time. Just running. That has its own benefits since its not as taxing mentally as a run where you're focusing on pace. As I coach I try to mix it up so my runners don't burn out. Running is fun right? As far as the treadmill research has shown that a 1% increase will simulate the effort of running outside. My opinion is that unless you're running exclusively on the treadmill I wouldn't worry about adjusting the incline. You ran and that's what counts.
Good morning, Caroline! Just a quick note to let you know that Rogelio had to jump off for a bit, but he'll be back on later to answer your question (and any more questions you might have). Thanks and stay tuned!
Hi Rogelio! I’ve just gotten back into running after the birth of my daughter to years ago. I’ve done a little bit, only up to the 10 K mark. How can someone gauge if their body is ready to go for longer distances? I’m considering training for a half marathon but not sure.
Hi Lisa! Congratulations on the birth of your daughter! The half marathon distance is a perfect next step. It seems to me that mentally you're ready and now want to know if the body will follow. I would need to know a little more information about your overall fitness to better answer your question. BUT If you've been running consistently you can start increasing your weekly mileage by 10%. Depending on the runner I might go up to 15%. The latter if they have a strong base. As long as you're not injured and your training has been going well you should be able to start increasing your runs.
Hi Lisa! That's a great question, and one I think about as well as I dream about longer distances, like the ones Ben Tracy (below) is running. Just to let you know, Rogelio has to drop off for a bit now, but he'll be back on later to answer your (and anyone else's) questions a little later today. Stay tuned! 😀
The biggest issue I am grappling with right now as a newbie ultra distance runner (2 50Ks under my belt the past 6 months, averaging 40-60 miles/week or 8-11 hours of running) is weight. I was over 220 lbs about 2 years ago when I started running regularly, but I've plateaued the past 3 months at around 180 lbs (I'm 6'2). I'm really happy with where I am at now, but at the same time, with my goal races in the next year extending to the 100K and 100 mile distance, I know that every pound will count. And yet I find that the more miles I run in my training blocks, the hungrier I get! Any suggestions?
Hey Ben!! Oh I know how you feel!! Why is it that once my mileage starts to increase I crave chocolate cake!! First, I'm not a trained nutritionist but I did work with one during my ultra training and can share what worked for me and what I tell my runners. The body is wonderful at efficiency. It sounds like you've done great job with your training and your body has founds its groove. A tip of the hat for losing all that weight btw!! I would need to look at the type of training you're doing to suggest any changes. Nutrition is different for different runners.
Very true! I’d love to hear more. Generally I am pretty good with my diet, but I know generally avoiding unnecessary sugars/carbs at certain times can help as well. Also recently someone recommended the book Racing Weight - not sure if you are familiar.
Losing 50 pounds is seriously impressive, Ben! (If my math is right 😀) Do you have a goal weight you're shooting for? And what have been your favorite ultras you've run so far?
No goal weight, just running more easily with less pain would be nice - and that means losing more body fat %. Although I was 165 in high school so maybe that? And both 50Ks I’ve run were a ton of fun - Bull Mountain (beautiful single track and forest roads in Dahlonega) and Thrill in the Hills at Fort Yargo (very smooth carriage trails). Both were looped courses, so about every 10 miles or so you come back to the Start/Finish. I like those so far because they are much less overwhelming than point-to-point or single loop.
Hey Ben! I have heard of the book Racing Weight. In general any book that Matt Fitzgerald pens is a good resource. A couple of questions: 1. are you eating something within the first hour after you run/train? 2. Are you varying intensities with your training? Easy days/Hards days?
Hey just saw this! I'll definitely check out Racing Weight. 1. yes, eating a bit before and lean protein immediately after, with some carbs i.e. Ezekiel Bread - on the hotter days, I find myself craving sweets a bit more after an Endurance run - so maybe some Gatorade after the run as well. 2. Depending on the week, I will have 2-4 out of 6 running days as Easy days. Most weeks it averages 50% easy days (lower mileage) and 50% Endurance runs. For example this week is M - W - THU 8 mile Endurance Run (6-7/10) and TU - FRI Easy 5 miles (5/10), then Long Run 20 miles (6/10) on Saturday. Rest day Sunday.
Good Morning! Happy Friday from beautiful sunny Boston. It's beginning to look and feel like summer is here. Hoping this beautiful weather last for the holiday weekend and beyond. Cheers!
Good morning, Chryl! It's like that here in Atlanta too -- the summer is definitely here! I hope you have a lovely weekend up in Boston! Planning anything fun running-wise this weekend?
If its something that has happened before I would add strength training for injury prevention once you're ready to resume training. I would need some more details to provide more guidance.
two weeks ago, i did intervals and sub 8min/mile. I have not run for 3 days and today was able to go 1 mile at 10min pace for 1 mile before feeling strain.
Hi Scott! I know how you feel. I'd rather you take a few days off and allow the muscle to heal and recover instead of pushing it and injuring it more. I would recommend some strength exercises to build the hammy. Do you have a yoga ball? hamstring curls are a good exercise that will not only strengthen your hamstring but also your core. its a win win.
Hi: The podcast was interesting and motivational. Any suggestions for improving times for marathons and other long-distance races? This is something I've wanted to focus on for awhile now.
One more thought regarding how to improve times for distances beyond 26.2. As you move into ultra distances you'll want to focus your training on effort versus pace. Especially if running a trail ultra. The reason being that its hard to judge pace when the terrain is not flat=) Instead I'll have runners focus on their perceived effort. This approach also encourages listening to your body instead of the watch.
I do encourage my runners to run without watches. More often then not they appreciate the freedom of not having that ball and chain attached to their wrist.=)
Absolutely! Thank you for listening! My first suggestion is to use your car.;) I always find that my marathon times are faster when I drive. Seriously, the best and most effective workout is to add tempo runs. Tempo runs that are run at your goal pace and are a regular part of your training will help lower your times.
Please forgive my ignorance, but what exactly is a tempo run? I'm sure I can google or youtube it, but since we're here, what is it and what's the best way to incorporate it into training?
I say this as someone who's been running for about two years, and completed a few halfs and one full marathon, but who hasn't really explored training methods, other than just going out for a run (sometimes with mileage goals or frequency/time goals)
That is a very common question!! So don't feel bad for asking!! Tempos are med/hard effort runs that helps develop your lactate threshold. The run is fast but controlled. Again, depending on where you're at with your training will determine the length and effort. For example if you're a 9:30 runner I would have you run your tempo around 9 mins per mile. If you can speak a couple of sentences while running then you're on point.
Ah! Thanks for explaining. I'm a 9:30 runner for my short runs/5K distances, and about a 10:30 on my longer distances (half marathon or less). If I run with my dog I go even slower since he drags behind and I'm encouraging him/pulling him along for most the run. Then we run a 12-12:30+ mile. My fastest mile (on a treadmill) was an 8 min/mile. But usually I'm not watching my pace when I run, it's just something my running app keeps track for me.
I use MapMyRun. I just use the basic app, not premium, and it suits all my needs. It maps where I go, tells me the distance, tells me my average pace and split time and tracks elevation (helpful for my trail runs - hikes). It might do more, but that's all I want so it works for me.
And that's a great point. The pace/effort is adjusted based on the distance you're training for. 90% of lactate threshold for a 5k will be considerably different when training for a marathon.
Great question, Colleen! I'd actually like to know more about these too, as I've never incorporated them into my training (unless the Galloway magic mile counts).
I'll just run circles around my car and see if that helps my time. ;-) Sounds like tempo runs are the best way to go. Just have to actually incorporate them into the training plan.
My suggestion would be to add it a couple of days before your long run. If you typically do your long run on Sunday run the tempo on Friday. This will allow your body to recover so you have fresh legs for your long run. Depending on where you are with your training, and mileage, will also determine the length of the tempo. Its important to gradually build the length of the run so your body adapts and you avoid getting injured.
I've actually just moved to NC two weeks ago, so I'm still getting used to it and learning my way around. I'm looking forward to exploring different areas on my runs.
Where do you enjoy running? That's a broad question, I know. Do you have an environment preference? Road vs trail? Do you have favorite areas in different states? Has Covid19 changed how or where you run throughout the week?
In my younger years I was chasing fast times so I limited myself to road running. The occasional trail run would rear its rugged head. Over the last ten years I've run/raced primarily on the trails. I've been fortunate to have visited and run in 45 states and each has great areas. I grew up in Chicago and running the lake front is one of my favorite runs. The Ice Age trail in WI is also a fave run. Running around the Rose Bowl was pretty cool! COVID has upended racing events and we may have to hold a different chat just to cover that topic!
I've been an assistant Middle School Cross Country coach for 2 years. This year, I've been given the title as Head Coach due to our previous leader's decision to spend more time with family. I'm a bit nervous about taking over. Any books, blogs, websites, advice or contacts that would help would be greatly appreciated.
Hello,
I am starting my first running streak tomorrow for 41 days of at least one mile a day. Is it okay to train for a half marathon over a 4 month time frame at the same time? Thank you.
Hi Marybeth! I think so — how has your training gone over the past 2 weeks? (And please forgive my tardy reply!)
Hello Coach! I am training for my first trail race series. My first race is now 8/15/20 and it is 3 miles. I have run a race where part of it was road and a small portion of it was trail. I began training and am going to a local trail and power walking it (my husband says my walk is faster that some people's run! lol) and my time today was 37:31 which has progressively gotten better and the route is 3 miles. I am also on my days off from trail training, I am still road running approximately 2.5 miles as I have had some medication issues but this too is getting better as time passes. My question is how soon do you think I should begin running this training trail? Any assistance would be appreciated.
Hi Nelda! You can start now! well, not right now because it's late. Also, you mentioned some medication issues and as long as you're managing that and your dr has cleared you to exercise/run I don't see why you can't start training on the trail. Trail running has many benefits and are a lot more fun. Assuming you have easy access to it I would encourage you to add that trail to your training. Again, as with some of the other questions, I would need to know more about your training to provide more specifics in terms of mileage and types of workouts but you can start running/walking the trail.
Hi Nelda! Just making sure you know Rogelio had to drop off for now, but will be back on later to answer your question. 👍
Good Morning! I have a question regarding the great debate of incline vs. low/no incline when forced to run on the treadmill. Two days this week due to heavy wind and rain I used the treadmill and don't care for it at all, but I've heard so many varying opinions on the necessity or not of adding incline to make it "equal" with road running.
Also, what are your thoughts on fartleks for building speed vs. tempo runs? THANK YOU!!
Hi Caroline!! Ah, the dreaded dreadmill........let me answer your last question first: Both are very effective and I schedule both types of workouts for my athletes. Fartlek, meaning speed play, encourages running at different paces. They are great for cross country and ultra training in part because your pace will always fluctuate due to the terrain. Tempo is based more on pace and developing lactate threshold. So is one better over the other? Not necessarily. Both will help you develop speed. Sometimes having a fartlek workout is fun and there's no focus on time. Just running. That has its own benefits since its not as taxing mentally as a run where you're focusing on pace. As I coach I try to mix it up so my runners don't burn out. Running is fun right? As far as the treadmill research has shown that a 1% increase will simulate the effort of running outside. My opinion is that unless you're running exclusively on the treadmill I wouldn't worry about adjusting the incline. You ran and that's what counts.
Good morning, Caroline! Just a quick note to let you know that Rogelio had to jump off for a bit, but he'll be back on later to answer your question (and any more questions you might have). Thanks and stay tuned!
Apologies, I need to run-ha!, but will respond later today! Thank you Half Marathoners!!
Thanks for your time!
My Pleasure!
Thank you so much for spending your morning with us!
Thank you for having me!
Hi Rogelio! I’ve just gotten back into running after the birth of my daughter to years ago. I’ve done a little bit, only up to the 10 K mark. How can someone gauge if their body is ready to go for longer distances? I’m considering training for a half marathon but not sure.
Hi Lisa! Congratulations on the birth of your daughter! The half marathon distance is a perfect next step. It seems to me that mentally you're ready and now want to know if the body will follow. I would need to know a little more information about your overall fitness to better answer your question. BUT If you've been running consistently you can start increasing your weekly mileage by 10%. Depending on the runner I might go up to 15%. The latter if they have a strong base. As long as you're not injured and your training has been going well you should be able to start increasing your runs.
Hi Lisa! That's a great question, and one I think about as well as I dream about longer distances, like the ones Ben Tracy (below) is running. Just to let you know, Rogelio has to drop off for a bit now, but he'll be back on later to answer your (and anyone else's) questions a little later today. Stay tuned! 😀
The biggest issue I am grappling with right now as a newbie ultra distance runner (2 50Ks under my belt the past 6 months, averaging 40-60 miles/week or 8-11 hours of running) is weight. I was over 220 lbs about 2 years ago when I started running regularly, but I've plateaued the past 3 months at around 180 lbs (I'm 6'2). I'm really happy with where I am at now, but at the same time, with my goal races in the next year extending to the 100K and 100 mile distance, I know that every pound will count. And yet I find that the more miles I run in my training blocks, the hungrier I get! Any suggestions?
Hey Ben!! Oh I know how you feel!! Why is it that once my mileage starts to increase I crave chocolate cake!! First, I'm not a trained nutritionist but I did work with one during my ultra training and can share what worked for me and what I tell my runners. The body is wonderful at efficiency. It sounds like you've done great job with your training and your body has founds its groove. A tip of the hat for losing all that weight btw!! I would need to look at the type of training you're doing to suggest any changes. Nutrition is different for different runners.
Very true! I’d love to hear more. Generally I am pretty good with my diet, but I know generally avoiding unnecessary sugars/carbs at certain times can help as well. Also recently someone recommended the book Racing Weight - not sure if you are familiar.
Losing 50 pounds is seriously impressive, Ben! (If my math is right 😀) Do you have a goal weight you're shooting for? And what have been your favorite ultras you've run so far?
No goal weight, just running more easily with less pain would be nice - and that means losing more body fat %. Although I was 165 in high school so maybe that? And both 50Ks I’ve run were a ton of fun - Bull Mountain (beautiful single track and forest roads in Dahlonega) and Thrill in the Hills at Fort Yargo (very smooth carriage trails). Both were looped courses, so about every 10 miles or so you come back to the Start/Finish. I like those so far because they are much less overwhelming than point-to-point or single loop.
Hey Ben! I have heard of the book Racing Weight. In general any book that Matt Fitzgerald pens is a good resource. A couple of questions: 1. are you eating something within the first hour after you run/train? 2. Are you varying intensities with your training? Easy days/Hards days?
Hey just saw this! I'll definitely check out Racing Weight. 1. yes, eating a bit before and lean protein immediately after, with some carbs i.e. Ezekiel Bread - on the hotter days, I find myself craving sweets a bit more after an Endurance run - so maybe some Gatorade after the run as well. 2. Depending on the week, I will have 2-4 out of 6 running days as Easy days. Most weeks it averages 50% easy days (lower mileage) and 50% Endurance runs. For example this week is M - W - THU 8 mile Endurance Run (6-7/10) and TU - FRI Easy 5 miles (5/10), then Long Run 20 miles (6/10) on Saturday. Rest day Sunday.
Good Morning! Happy Friday from beautiful sunny Boston. It's beginning to look and feel like summer is here. Hoping this beautiful weather last for the holiday weekend and beyond. Cheers!
Chrylann
Good Morning! I love Boston and had the privilege of running the 100th running of the BM!
Can't wait to do my own run of BM!!!!
That's so awesome! Are you training for it/trying to qualify for next year's Boston Marathon?
Good morning, Chryl! It's like that here in Atlanta too -- the summer is definitely here! I hope you have a lovely weekend up in Boston! Planning anything fun running-wise this weekend?
I intended on doing some hiking with PPE, might be challenging... LOL. Light running happening in the evening. Yes! We need summer days..
I need some advice on hamstring injury. Rest, short slow running, ???
Hi Scott! without knowing your running history or injury history I would recommend rest for a few days.
If its something that has happened before I would add strength training for injury prevention once you're ready to resume training. I would need some more details to provide more guidance.
two weeks ago, i did intervals and sub 8min/mile. I have not run for 3 days and today was able to go 1 mile at 10min pace for 1 mile before feeling strain.
I would take a few more days off. I know its hard but a few days of is better then staying injured.
I agree (reluctantly) I'll wait to sunday or monday.
Hi Scott! I know how you feel. I'd rather you take a few days off and allow the muscle to heal and recover instead of pushing it and injuring it more. I would recommend some strength exercises to build the hammy. Do you have a yoga ball? hamstring curls are a good exercise that will not only strengthen your hamstring but also your core. its a win win.
Hi: The podcast was interesting and motivational. Any suggestions for improving times for marathons and other long-distance races? This is something I've wanted to focus on for awhile now.
One more thought regarding how to improve times for distances beyond 26.2. As you move into ultra distances you'll want to focus your training on effort versus pace. Especially if running a trail ultra. The reason being that its hard to judge pace when the terrain is not flat=) Instead I'll have runners focus on their perceived effort. This approach also encourages listening to your body instead of the watch.
Excellent point! And, I'd bet, one those of us who run mostly (or only) road races aren't familiar with.
I do encourage my runners to run without watches. More often then not they appreciate the freedom of not having that ball and chain attached to their wrist.=)
Absolutely! Thank you for listening! My first suggestion is to use your car.;) I always find that my marathon times are faster when I drive. Seriously, the best and most effective workout is to add tempo runs. Tempo runs that are run at your goal pace and are a regular part of your training will help lower your times.
Please forgive my ignorance, but what exactly is a tempo run? I'm sure I can google or youtube it, but since we're here, what is it and what's the best way to incorporate it into training?
I say this as someone who's been running for about two years, and completed a few halfs and one full marathon, but who hasn't really explored training methods, other than just going out for a run (sometimes with mileage goals or frequency/time goals)
That is a very common question!! So don't feel bad for asking!! Tempos are med/hard effort runs that helps develop your lactate threshold. The run is fast but controlled. Again, depending on where you're at with your training will determine the length and effort. For example if you're a 9:30 runner I would have you run your tempo around 9 mins per mile. If you can speak a couple of sentences while running then you're on point.
Ah! Thanks for explaining. I'm a 9:30 runner for my short runs/5K distances, and about a 10:30 on my longer distances (half marathon or less). If I run with my dog I go even slower since he drags behind and I'm encouraging him/pulling him along for most the run. Then we run a 12-12:30+ mile. My fastest mile (on a treadmill) was an 8 min/mile. But usually I'm not watching my pace when I run, it's just something my running app keeps track for me.
Which running app do you use? I have tried a couple but they seemed a bit unreliable.
I use MapMyRun. I just use the basic app, not premium, and it suits all my needs. It maps where I go, tells me the distance, tells me my average pace and split time and tracks elevation (helpful for my trail runs - hikes). It might do more, but that's all I want so it works for me.
Which ones did you try? (I find that Strava and my Apple Watch's native running app measure distance slightly differently, FWIW.)
And that's a great point. The pace/effort is adjusted based on the distance you're training for. 90% of lactate threshold for a 5k will be considerably different when training for a marathon.
Is the lactate threshold the point which the body cramps up and can't go any further?
The key is to NOT run TOO fast. Training in the 88-90% of your lactate threshold zone will have more benefit then running all out.
Great question, Colleen! I'd actually like to know more about these too, as I've never incorporated them into my training (unless the Galloway magic mile counts).
I'll just run circles around my car and see if that helps my time. ;-) Sounds like tempo runs are the best way to go. Just have to actually incorporate them into the training plan.
My suggestion would be to add it a couple of days before your long run. If you typically do your long run on Sunday run the tempo on Friday. This will allow your body to recover so you have fresh legs for your long run. Depending on where you are with your training, and mileage, will also determine the length of the tempo. Its important to gradually build the length of the run so your body adapts and you avoid getting injured.
Sounds like a great plan. I wasn't sure about the best timing.
Good Morning! It is a beautiful sunny morning here in NC after a few days of rain! And I have today off from work! Yay! Happy Friday to all!
Right back at you, Colleen! Happy Friday! 😀
Good morning Colleen! I've run in your beautiful state and hope to run there soon!
I've actually just moved to NC two weeks ago, so I'm still getting used to it and learning my way around. I'm looking forward to exploring different areas on my runs.
Where do you enjoy running? That's a broad question, I know. Do you have an environment preference? Road vs trail? Do you have favorite areas in different states? Has Covid19 changed how or where you run throughout the week?
In my younger years I was chasing fast times so I limited myself to road running. The occasional trail run would rear its rugged head. Over the last ten years I've run/raced primarily on the trails. I've been fortunate to have visited and run in 45 states and each has great areas. I grew up in Chicago and running the lake front is one of my favorite runs. The Ice Age trail in WI is also a fave run. Running around the Rose Bowl was pretty cool! COVID has upended racing events and we may have to hold a different chat just to cover that topic!
That's neat! Thanks for sharing! I have a brother that lives in Milwaukee, WI and when I visited I was admiring all the lake front paths and trails.
Ha! Yes, COVID has changed everything. I'm just taking things day by day, and waiting and seeing what happens.
I love Milwaukee! My daughter was born in Milwaukee (Shorewood) and I attended Carroll College, now University, and ran all over that state!
Good Morning Half Marathoner nation!