Runner, writer and professor Susan Lacke has traveled the world to run in almost every kind of race you can imagine — everything from half marathons to marathons to ultras and more — and she joins our live discussion this morning to answer any question you have about running, no matter how crazy or silly you think it is. Susan will be in the chat, so feel free to ask away! — Terrell
Update: Thanks everyone! We’ve wrapped up the live part of today’s discussion — Susan is on book tour today, so she has a couple of events on her schedule she needs to go to — but she’ll also reply to your questions later today, so please post them below if you have one. Thank you!!
Welcome, Susan! I'll get the ball rolling for our discussion here with a quick question: you ran some truly amazing (and challenging) races that you cover in the book. What possessed you to think that doing all these different distances was even within the realm of possibility for you?
It's so great to be here - thank you for having me! The year of adventures (and misadventures) while writing "Running Outside the Comfort Zone" were spurred by a pretty severe case of burnout - as a running journalist, I put a lot of pressure on myself to be a so-called "real" runner. I thought the only way to be taken seriously was to be this hardcore, serious runner - and while chasing goals that weren't mine, things started to fall apart. I was grumpy all the time, I started to get some pretty serious injuries, and - well, I hated running. I finally gave myself permission to do the races I wanted to do - challenges that were so outside-the-box, so wild and weird and wacky and scary - for one year. It ended up being the best year yet, and (spoiler alert) I fell in love with running all over again.
Morning, Juanita! When it comes to running after 50, the general consensus seems to be that mileage doesn't always need to be decreased, but recovery definitely needs to be increased. If your primary concern is injury prevention, I recommend paying careful attention to what you're doing when you're not running - don't skimp on strength training, make sure you are eating enough, and get at least seven hours of sleep per night (9, if you can!).
My reaction too. I have been told/read 8, but that reality is hard to accomplish may times - for me. I have noticed lately though I take "power naps" many afternoons of harder workouts about a 1/2 to 3/4 hour. This is new to me, never have napped before. May not be the same as solid 8-9 hrs, but does refresh me for the day.
I am 62, been running just shy of 2 years. 4 HMs accomplished! 1 coming up late Aug. then it's pull back time, fun runs, I know I need it physically, mentally.
Yes! Sleep is one of the most important things an athlete can do. I once had a coach that said "You get faster when you sleep." At first, I thought he was full of BS, but it's actually true - sleep is when the body repairs itself from the beating we give it during training. Here's an article I wrote for Triathlete Magazine on the topic: https://www.triathlete.com/2016/07/training/sleep-may-key-unlocking-best-performance_134622
I’m a 67 year old, now in my. 6th year of training, currently hitting 40-50 mpw, including intervals and hills. This autumn will be my third year of running two marathons with a month or two between them. This year there will be 7 weeks between my two races. I race the first one hard, and run the second for fun. I have thankfully remained injury free so far. I’ve followed Hal higdons plans for the short interims between each autumn races. I still need to improve my PR by 30 minutes in order to BQ. Any advice?
Please don't wait until your second marathon to have fun! One of the things I was surprised to discover while writing "Running Outside the Comfort Zone" was that I actually had some of my fastest races at the most absurd events. Some PRs come not in spite of fun, but because of it. (Also, GO HOWARD! I'll be rooting for you.)
I just tuned into this as a “late night read”. Great questions and great answers! Thanks for facilitating this Terrell! I’m struggling to keep running right now while caring for my aging mom with a hip fracture. It’s been super encouraging reading this Q and A tonight.
Only just discovered you earlier this week so I haven't had a chance to read any of your books, but I'm looking forward to checking them out.
Sadly, I'm on a hiatus from running as I'm scheduled for surgery for a torn meniscus next week :( . I'm looking forward to resuming running again soon.
I'd love to hear your perspective on not being able to run, injuries, recovery and return to running.
I've been there! Coming back from surgery is never easy, but my advice is "don't make it harder." Follow your doctor's instructions, especially those regarding rest and physical therapy! We runners have a tendency to struggle with sitting still, fearing a loss of fitness. But this is a great opportunity for you to start with a completely clean slate post-surgery. Build yourself up the right way - first, by recovering fully, then by gradually building your body back up. The miles will come later, and you'll be happier and healthier for years to come.
I have been running as long as I can remember, active in school, through my 30s and now in my 40s. My biggest challenge is committing to a race with our family schedule and that pre race meal. I just can’t seem to get it right which results in less than satisfactory race times.
yea, my stomach is ultra sensitive and we cannot have peanut butter in my house so I’ve grabbed granola on the way to the start line before! As I age, I’ve noticed my energy level is gone by mile 10or so. I do eat fruits and veggies but the Probiotics is something I will look into! Thank you, Susan!
The pre-race meal can be tricky, for sure! Is it an upset stomach that causes you to go off the rails? That's really common. There's been a lot of research recently that says it might not be so much what we eat the morning of the race (though that it is important, too!) but instead how we digest it. Building a healthy gut - one that is full of good bacteria (probiotics) and fed lots of fruits and vegetables - may be the ticket to better utilizing that race morning meal.
Thanks everyone! We’ve wrapped up the live part of today’s discussion — Susan is on book tour today, so she has a couple of events on her schedule she needs to go to — but she’ll also reply to your questions later today, so please post them here if you have one. Thank you!! 😀
what workout is recommended to start a strength training regimen along with running? I trained for a half marathon last year which took place in January and then for no good reason I stopped running. I started running again a couple of months ago and just started training for the same half, the Chevron half marathon in Houston. I would love to improve my pace and possible add a strength training program to my training. Thanks.
To get started, there's really nothing better than bodyweight exercises: push-ups, squats, lunges, clamshells, bridges, and planks. The key here is to learn to do them correctly. Though they're simple exercises, they're also deceptively hard to do the right way. Squats, for example, are easy to mess up in that most people let their knees collapse inward, defeating the superboosting strength powers of the movement. I always recommend asking the trainer at your gym, a physical therapist, or other expert for a demo on how to do them correctly before you start implementing them into your training.
What is your all time favorite half-marathon location in the US? How would you advise a 54 year old who has ran several half-marathons over the last few years, to train for a marathon?
Oooh, that's a tough question! There are so many great halfs in the US. I think I'd probably pick probably the Columbia Gorge Half Marathon in Hood River, Oregon. It's a beautiful course, the race is well-organized, and they have gummy bears at the aid stations. All the boxes are checked in that one, really.
The best training regimen is the one you can stick to consistently. It's not a sexy running hack, I know, but consistency is going to do far more for you than a set of blockbuster workouts that leave you too tired, sore, or burned out to do the next day's run.
Would you recommend a strength training regimen well in advance of the race? I found that a consistent core workout helped my marathon training but I know it would probably be bad to overdo it right before the race.
Yes, yes, YES! Strength training is so important. When I first started running, I always said I didn't have time to strength train. I was also injured all the damn time. Once I started making time to do a consistent strength routine, my injuries went away. (Funny how that happens, right?) Definitely taper your strength work in line with your pre-race taper, but keep certain moves - especially activation drills for key muscles like the core and glutes - in your routine during the lead-up to a race.
Training for an ultra is not *that* much different than a standard marathon! The key change for me was having two long runs, on back-to-back days. For example, I'd do 18 miles on Saturday and 12 miles on Sunday. The rest of the days in my training plan were more or less the same as far as distance and intensity.
Hi Susan,what is the right food for trinning for a half marathon, like protein and carbs, can You name some beside pastas, what kind of meat and drinks. Thanks
A wide variety of unprocessed foods - heavy on the fruits and vegetables - will help with both fueling and recovery. But I shy away from recommending a particular diet, because what works for one person will not work for others. But in general, avoid food from packages. Shop the perimeter of your grocery store for fruits, meats, and dairy. Cook your own foods instead of eating out. It makes a real difference in the way you feel and perform.
How do you handle a race when it starts to pour... Did one where it started to rain even before the start... ended up with a medal and blister to boot...
When that happens, it's easy to shake your fist at the sky in anger and wonder "Why me?" But remember, everyone else in that race is suffering, too. When it comes to racing, it's not just about covering the distance - it's about handling all the variables of race day, from wind to hills to crowded race starts. This is what you signed up for. :) (Also, blisters are badass. So are medals. Congratulations on sticking it out.)
I struggle with calf muscles cramping after mile 10 in the half marathon. Reading is plentiful on the web, but I have not been about to get it right every time. Age (67) may definitely be a factor, too. Any thoughts appreciated...& thanks!
Oh, man. Muscle cramping is THE WORST. I'm so sorry! There's so many pieces of that puzzle, and trying to put them all together can be so frustrating. Since it sounds like you've tried a lot of different things, I'll propose one out-of-the-box suggestion: Pickle juice. Have you tried it, or products formulated around the idea of pickle juice, like Hotshot? It used to be thought that the sodium content of pickle juice addressed the cramping issue, but now researchers are discovering it may have something more to do with the acidity and sourness of the drink - it distracts the nervous system so that it can't cramp up. (A researcher once described it to me as "It's like if you tell me your left arm hurts, so I punch you in the leg. You're not thinking about your left arm anymore, are you?")
I absolutely loved both your books! It’s been 10 years since my last Ironman, and your first book brought back all the nostalgia💕. Running Outside the Comfort Zone brought enjoyment and excitement back into running for me! I want to do some more “event” type runs.
What’s next on the horizon for you? Any races planned during or after the book tour?
What are some your favorite books related to running/triathlon?
I look forward to hearing all about what kind of adventures you get yourself into! There are so many great ways to celebrate runners and running.
What's next? For now, my big endurance event is this book tour. I've been traveling all over the US promoting this book, and will be until November (You can see the full listing of tour stops at susanlacke.com). But I am signed up for a couple of races - the first is in August, where I'll be doing the Hood to Coast relay with two vans full of friends. After that, I'll start training for a 50K in Antelope Canyon - I'm so excited!
There are a lot of great books out there on running and triathlon. The one I seem to recommend most is Matt Dixon's "The Well-Built Athlete." It's required reading for staying injury-free!
See you raced in many difficult challenging races, which include ultra. Did you find it interesting learning to run by feel as opposed to pace? Do you like the challenging races because their is there more challenging and because the chance of failure is more real compared to shorter races? Have you or do you feel as you age there will come a time when your race times will slow, will that make it little more difficult to train hard and compete?
Running by feel, rather than by pace, definitely required me to flex a different set of mental muscles - in a good way! I learned a lot about my body - the signs that let me know when to push through and when to lay off, and the difference between real fatigue and mental fatigue. There's a chapter in the book where I actually black out during a race - that was a realllllll big learning experience!
As for your question about failure, I think being scared of failure is a good thing. Shouldn't we all be a little scared when we set our goals? If it doesn't scare you, it probably means you can do it. That's not a goal - that's a task. Go after something that gives you nervous butterflies! It can be a hugely motivating thing.
I love that you ask about aging - one of the things I rediscovered while writing this book is just how fortunate we runners are to be able to do this thing. How lucky are we that we have healthy bodies that allow us to go on amazing adventures, in cool places, with the best people? Some day, that won't be the case - until then, I will run.
I'm definitely a runner. Some days, I'm a racer, but I know now that racing isn't the only way to be a runner. One of my favorite adventures in "Running Outside the Comfort Zone" was running across the Grand Canyon with my friend Heidi. There was no timing mat, no finisher medal, and no spectators - just the two of us and one hell of a run. It was amazing - and probably more satisfying than any race I've ever done.
Do you think that's gaining more appeal? For so many of my friends that I run with, we've focused for so long on upcoming races; I'm beginning to look forward to/search out runs where I can just value the experience.
Yes! For sure! There's a growing subset of the running community that is seeking out experiences, not medals. Some runners are saying, "You know what? I don't need a medal or a finisher shirt. I just want to explore this really beautiful place under the power of my own two legs, or to tackle this crazy challenge I've always wanted to do."
Welcome, Susan! I'll get the ball rolling for our discussion here with a quick question: you ran some truly amazing (and challenging) races that you cover in the book. What possessed you to think that doing all these different distances was even within the realm of possibility for you?
It's so great to be here - thank you for having me! The year of adventures (and misadventures) while writing "Running Outside the Comfort Zone" were spurred by a pretty severe case of burnout - as a running journalist, I put a lot of pressure on myself to be a so-called "real" runner. I thought the only way to be taken seriously was to be this hardcore, serious runner - and while chasing goals that weren't mine, things started to fall apart. I was grumpy all the time, I started to get some pretty serious injuries, and - well, I hated running. I finally gave myself permission to do the races I wanted to do - challenges that were so outside-the-box, so wild and weird and wacky and scary - for one year. It ended up being the best year yet, and (spoiler alert) I fell in love with running all over again.
I’m an older runner (62), how many miles should I run a week and not injure myself to train for a 1/2 marathon? I’ve been running about 20.
Morning, Juanita! When it comes to running after 50, the general consensus seems to be that mileage doesn't always need to be decreased, but recovery definitely needs to be increased. If your primary concern is injury prevention, I recommend paying careful attention to what you're doing when you're not running - don't skimp on strength training, make sure you are eating enough, and get at least seven hours of sleep per night (9, if you can!).
9 hours, really?
My reaction too. I have been told/read 8, but that reality is hard to accomplish may times - for me. I have noticed lately though I take "power naps" many afternoons of harder workouts about a 1/2 to 3/4 hour. This is new to me, never have napped before. May not be the same as solid 8-9 hrs, but does refresh me for the day.
I am 62, been running just shy of 2 years. 4 HMs accomplished! 1 coming up late Aug. then it's pull back time, fun runs, I know I need it physically, mentally.
I am a big advocate of the power nap. And the coffee nap. And the backseat nap. And the trailside nap. Any nap, really. :)
Yes! Sleep is one of the most important things an athlete can do. I once had a coach that said "You get faster when you sleep." At first, I thought he was full of BS, but it's actually true - sleep is when the body repairs itself from the beating we give it during training. Here's an article I wrote for Triathlete Magazine on the topic: https://www.triathlete.com/2016/07/training/sleep-may-key-unlocking-best-performance_134622
Thank you
I’m a 67 year old, now in my. 6th year of training, currently hitting 40-50 mpw, including intervals and hills. This autumn will be my third year of running two marathons with a month or two between them. This year there will be 7 weeks between my two races. I race the first one hard, and run the second for fun. I have thankfully remained injury free so far. I’ve followed Hal higdons plans for the short interims between each autumn races. I still need to improve my PR by 30 minutes in order to BQ. Any advice?
Please don't wait until your second marathon to have fun! One of the things I was surprised to discover while writing "Running Outside the Comfort Zone" was that I actually had some of my fastest races at the most absurd events. Some PRs come not in spite of fun, but because of it. (Also, GO HOWARD! I'll be rooting for you.)
I just tuned into this as a “late night read”. Great questions and great answers! Thanks for facilitating this Terrell! I’m struggling to keep running right now while caring for my aging mom with a hip fracture. It’s been super encouraging reading this Q and A tonight.
I’m so glad! (And thank you for the kind words, Lynne!) Good luck with everything with your mom — hope she makes a speedy and full recovery.
Hi Susan,
Only just discovered you earlier this week so I haven't had a chance to read any of your books, but I'm looking forward to checking them out.
Sadly, I'm on a hiatus from running as I'm scheduled for surgery for a torn meniscus next week :( . I'm looking forward to resuming running again soon.
I'd love to hear your perspective on not being able to run, injuries, recovery and return to running.
It's so hard to be on the sidelines :(
Nancy
I've been there! Coming back from surgery is never easy, but my advice is "don't make it harder." Follow your doctor's instructions, especially those regarding rest and physical therapy! We runners have a tendency to struggle with sitting still, fearing a loss of fitness. But this is a great opportunity for you to start with a completely clean slate post-surgery. Build yourself up the right way - first, by recovering fully, then by gradually building your body back up. The miles will come later, and you'll be happier and healthier for years to come.
I have been running as long as I can remember, active in school, through my 30s and now in my 40s. My biggest challenge is committing to a race with our family schedule and that pre race meal. I just can’t seem to get it right which results in less than satisfactory race times.
yea, my stomach is ultra sensitive and we cannot have peanut butter in my house so I’ve grabbed granola on the way to the start line before! As I age, I’ve noticed my energy level is gone by mile 10or so. I do eat fruits and veggies but the Probiotics is something I will look into! Thank you, Susan!
The pre-race meal can be tricky, for sure! Is it an upset stomach that causes you to go off the rails? That's really common. There's been a lot of research recently that says it might not be so much what we eat the morning of the race (though that it is important, too!) but instead how we digest it. Building a healthy gut - one that is full of good bacteria (probiotics) and fed lots of fruits and vegetables - may be the ticket to better utilizing that race morning meal.
Thanks everyone! We’ve wrapped up the live part of today’s discussion — Susan is on book tour today, so she has a couple of events on her schedule she needs to go to — but she’ll also reply to your questions later today, so please post them here if you have one. Thank you!! 😀
what workout is recommended to start a strength training regimen along with running? I trained for a half marathon last year which took place in January and then for no good reason I stopped running. I started running again a couple of months ago and just started training for the same half, the Chevron half marathon in Houston. I would love to improve my pace and possible add a strength training program to my training. Thanks.
To get started, there's really nothing better than bodyweight exercises: push-ups, squats, lunges, clamshells, bridges, and planks. The key here is to learn to do them correctly. Though they're simple exercises, they're also deceptively hard to do the right way. Squats, for example, are easy to mess up in that most people let their knees collapse inward, defeating the superboosting strength powers of the movement. I always recommend asking the trainer at your gym, a physical therapist, or other expert for a demo on how to do them correctly before you start implementing them into your training.
What is your all time favorite half-marathon location in the US? How would you advise a 54 year old who has ran several half-marathons over the last few years, to train for a marathon?
Oooh, that's a tough question! There are so many great halfs in the US. I think I'd probably pick probably the Columbia Gorge Half Marathon in Hood River, Oregon. It's a beautiful course, the race is well-organized, and they have gummy bears at the aid stations. All the boxes are checked in that one, really.
Thank you!
Hi Susan, what would you recommend for a training regimen to increase average speed/pace for a half marathon?
The best training regimen is the one you can stick to consistently. It's not a sexy running hack, I know, but consistency is going to do far more for you than a set of blockbuster workouts that leave you too tired, sore, or burned out to do the next day's run.
Would you recommend a strength training regimen well in advance of the race? I found that a consistent core workout helped my marathon training but I know it would probably be bad to overdo it right before the race.
Yes, yes, YES! Strength training is so important. When I first started running, I always said I didn't have time to strength train. I was also injured all the damn time. Once I started making time to do a consistent strength routine, my injuries went away. (Funny how that happens, right?) Definitely taper your strength work in line with your pre-race taper, but keep certain moves - especially activation drills for key muscles like the core and glutes - in your routine during the lead-up to a race.
Can you tell us more about training for an ultra marathon? I've run a couple marathons but not sure how to begin preparing for an ultra.
Training for an ultra is not *that* much different than a standard marathon! The key change for me was having two long runs, on back-to-back days. For example, I'd do 18 miles on Saturday and 12 miles on Sunday. The rest of the days in my training plan were more or less the same as far as distance and intensity.
I see. That is interesting. Must be a great feeling to get to that level!
Hi Susan,what is the right food for trinning for a half marathon, like protein and carbs, can You name some beside pastas, what kind of meat and drinks. Thanks
A wide variety of unprocessed foods - heavy on the fruits and vegetables - will help with both fueling and recovery. But I shy away from recommending a particular diet, because what works for one person will not work for others. But in general, avoid food from packages. Shop the perimeter of your grocery store for fruits, meats, and dairy. Cook your own foods instead of eating out. It makes a real difference in the way you feel and perform.
How do you handle a race when it starts to pour... Did one where it started to rain even before the start... ended up with a medal and blister to boot...
When that happens, it's easy to shake your fist at the sky in anger and wonder "Why me?" But remember, everyone else in that race is suffering, too. When it comes to racing, it's not just about covering the distance - it's about handling all the variables of race day, from wind to hills to crowded race starts. This is what you signed up for. :) (Also, blisters are badass. So are medals. Congratulations on sticking it out.)
I struggle with calf muscles cramping after mile 10 in the half marathon. Reading is plentiful on the web, but I have not been about to get it right every time. Age (67) may definitely be a factor, too. Any thoughts appreciated...& thanks!
Oh, man. Muscle cramping is THE WORST. I'm so sorry! There's so many pieces of that puzzle, and trying to put them all together can be so frustrating. Since it sounds like you've tried a lot of different things, I'll propose one out-of-the-box suggestion: Pickle juice. Have you tried it, or products formulated around the idea of pickle juice, like Hotshot? It used to be thought that the sodium content of pickle juice addressed the cramping issue, but now researchers are discovering it may have something more to do with the acidity and sourness of the drink - it distracts the nervous system so that it can't cramp up. (A researcher once described it to me as "It's like if you tell me your left arm hurts, so I punch you in the leg. You're not thinking about your left arm anymore, are you?")
I absolutely loved both your books! It’s been 10 years since my last Ironman, and your first book brought back all the nostalgia💕. Running Outside the Comfort Zone brought enjoyment and excitement back into running for me! I want to do some more “event” type runs.
What’s next on the horizon for you? Any races planned during or after the book tour?
What are some your favorite books related to running/triathlon?
I look forward to hearing all about what kind of adventures you get yourself into! There are so many great ways to celebrate runners and running.
What's next? For now, my big endurance event is this book tour. I've been traveling all over the US promoting this book, and will be until November (You can see the full listing of tour stops at susanlacke.com). But I am signed up for a couple of races - the first is in August, where I'll be doing the Hood to Coast relay with two vans full of friends. After that, I'll start training for a 50K in Antelope Canyon - I'm so excited!
There are a lot of great books out there on running and triathlon. The one I seem to recommend most is Matt Dixon's "The Well-Built Athlete." It's required reading for staying injury-free!
Thanks for the response! Doing my first relay race in St. Louis 9/14. We need another runner on our team if you want to join our crazies 😆
Don't tempt me! :)
KT82
If you’re tempted to register for something at 3am, send me a pm instead 😂
See you raced in many difficult challenging races, which include ultra. Did you find it interesting learning to run by feel as opposed to pace? Do you like the challenging races because their is there more challenging and because the chance of failure is more real compared to shorter races? Have you or do you feel as you age there will come a time when your race times will slow, will that make it little more difficult to train hard and compete?
Running by feel, rather than by pace, definitely required me to flex a different set of mental muscles - in a good way! I learned a lot about my body - the signs that let me know when to push through and when to lay off, and the difference between real fatigue and mental fatigue. There's a chapter in the book where I actually black out during a race - that was a realllllll big learning experience!
As for your question about failure, I think being scared of failure is a good thing. Shouldn't we all be a little scared when we set our goals? If it doesn't scare you, it probably means you can do it. That's not a goal - that's a task. Go after something that gives you nervous butterflies! It can be a hugely motivating thing.
I love that you ask about aging - one of the things I rediscovered while writing this book is just how fortunate we runners are to be able to do this thing. How lucky are we that we have healthy bodies that allow us to go on amazing adventures, in cool places, with the best people? Some day, that won't be the case - until then, I will run.
Are you a runners or racers? For every ending there’s a beginning? What you seeking for?
I'm definitely a runner. Some days, I'm a racer, but I know now that racing isn't the only way to be a runner. One of my favorite adventures in "Running Outside the Comfort Zone" was running across the Grand Canyon with my friend Heidi. There was no timing mat, no finisher medal, and no spectators - just the two of us and one hell of a run. It was amazing - and probably more satisfying than any race I've ever done.
Do you think that's gaining more appeal? For so many of my friends that I run with, we've focused for so long on upcoming races; I'm beginning to look forward to/search out runs where I can just value the experience.
Yes! For sure! There's a growing subset of the running community that is seeking out experiences, not medals. Some runners are saying, "You know what? I don't need a medal or a finisher shirt. I just want to explore this really beautiful place under the power of my own two legs, or to tackle this crazy challenge I've always wanted to do."
That sounds amazing! You both should get T-shirt’s made “ We ran across Grand Canyon just for fun”!