I hate to admit this, but I'm sick.

And I never get sick.

For the past few days, I've had mild flu-like symptoms that keep lingering.

(I suppose it's good that I had stocked up on supplies for the ice storm we were supposed to have!)

Once I start feeling better, I will be easing back into my workouts.

(I'd better be better by the weekend, because someone has a big birthday coming up!)

And that reminded me how often runners ask me how to do that. Do you just jump back in with your schedule? Or roll the calendar back to before you got sick?

Here's my guide.

read more (4 minutes)

ask me anything

Q:

I'm 54 and I'm signed up for a 65km (40 miles) trail race this spring in the mountains. My goal is just to finish without dying! Do you think a 22-mile (35km) long run is enough? I'm worried I won't be prepared. Talk me down!

A:

Even though ultra trail running is a very different sport than road marathoning, that doesn't change human physiology.

That means a lot of the training philosophies from marathon running translate to ultras.

Once our goal race distance is the marathon (42km) or longer, we have to simulate race demands in training instead of replicating them.

There are several ways of doing that and one of my favorites is running a steady run the day before the long run.​

In your case, you might run a medium-effort 10 mile run on a Saturday and then your 22 miler on Sunday.

Effectively, it's a 32-mile (51 km) long run broken up with some sleep.

Destroying yourself with 5-6+ hours on the trail is not going to make you better prepared. It's just going to up your injury risk and require more recovery, taking you away from important training.

Another option for the really long runs is doubles. Three hours in the morning on trails, then 30-60 minutes either road or trail in the afternoon. That's a far better stimulus for your body than long slogs.

Other tips:

• mimic the terrain as best you can on long runs and steady runs
• speed is still important and should be done on flat
• strength training is essential
• on trails, don't focus on the mileage and definitely not pace at all. The goal is getting out there for 3-4 hours at a time (no more!) on long run days and practicing the ups and downs.
• plan to walk steep inclines and practice power walking

Remember, the goal is to get as fit as you can without overdoing it!

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podcast

Treadmill miles are often seen as “less than” or not as good as the same run outside.

But is that really true?

Can treadmill running actually be just as good for your training as running outside?

Let’s find out on this week's Planted Runner Podcast.​

On today’s show, we’re going to get into everything you need to know about treadmill running.

You’ll learn:

• If the treadmill is really the same as running outside
• If you really need to adjust the incline or play around with your speed to make it more like outdoors,
• And why doesn’t the machine ever line up with your running watch?

I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful.

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inspo

"The only person you are destined to become is the person you decide to be."

—Ralph Waldo Emerson

Have a great run today, Coach Claire

P.S. It's not too late! Get the accountability and support you need to crush your spring goals with the PR Team. You'll get a custom training plan, coaching from me, and all of my digital programs and products (like Find Your Flow State) for free. And oh yeah, it's also a lot of fun!

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