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The Planted Runner

feeling lost after your race?

Published about 2 months agoΒ β€’Β 3 min read

This time of year can be a confusing time for runners.

Most of us have already run our big spring race and training for fall racing is a good 6-8 weeks away.

Some runners are grateful for the break from intense training and let running take a backseat to all the other things going on in life.

At first, the free time and rest are welcome, but there usually comes a point when not running starts to feel uncomfortable. You miss training but you're not sure what to do.

Other runners can't bear taking much time off at all and keep charging forward with the same long runs and speedwork as they always do.

Even in the heat of summer.

Both kinds of runners start to have doubts.

Train too much and you risk being overcooked by July.

Train too little and you lose your hard-earned fitness.

There is a better way (actually several)...

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ask me anything

Q:

I've signed up for a race in the mountains this fall. The only issue is that I live at sea level. How can I adjust my training so I'm prepared?

A:

Short of inhaling xenon gas and sleeping for weeks in a hypoxic tent like you're prepping to climb Mount Everest, you really only have one option.

Get as fit as possible.

The lower oxygen level at higher elevations makes everything harder, especially exercise. Your lungs have to work harder to bring enough oxygen to your working muscles which means you will run slower at any given effort level.

Yes, your body can and will adapt so this process becomes easier, but that takes around 2 weeks.

So unless you plan to relocate two weeks ahead of your race, your best bet is to show up as soon as you can right before the race. (This may prevent some of your body's initial stress response to the lower oxygen level.)

At home, any kind of training that increases your VO2 Max or how efficiently your body uses oxygen can help.

Think short sprinting workouts and hill repeats.

And anything that increases your aerobic endurance in general will help, like long, slow running.

But that's what you should be doing anyway, right?

podcast

It's getting hot out there. πŸ”₯

All your sweaty work this summer will pay off with faster times in the fall.

But how do you get through those hot and humid races and runs?

On today's Planted Runner Podcast, we'll find out.

You’ll learn:

  • the science of what is happening when you run in the heat
  • how you can effectively manage hot runs and keep up your training, and
  • exactly what you do to prepare for a hot race day

You’ll get everything you need to survive and even improve this summer.

inspo

"All our dreams can come true, if we have the courage to pursue them."

β€” Walt Disney

Have a great run today,

Coach Claire

P.S. Transform your training to transform your results. Get a truly custom training solution with coaching, accountability, and a supportive team of runners just like you. No matter what your goal or ability, PR Team training can help you reach goals you never thought possible on your own. Learn more here.​

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Thank you for being a part of the Planted Runner community!

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My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

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Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

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I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

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113 Cherry St #92768, Seattle, WA 98104-2205

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The Planted Runner

Claire Bartholic

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. She's a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes

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