Running Through It: Marathon Recovery Plan

Post-Marathon Recovery Plan

A Post Marathon recovery plan can be tricky, how do you get started on your next training plan? How do you make sure you are fully recovered?

As with all things the perfect plan is very individualized, some runners need more time off and need their recovery to be monitored to make sure they are completely recovered going into the next training cycle while other runners need to be coerced into taking time off because they feel fresh after a couple of days.

It is important to consider mental recovery in this case though, as my college coach used to tell us,

“You either take a break voluntarily or your body will decide for you”.

You may not feel exhausted… but the toll of all of those long runs and hard efforts will take its toll eventually. It can be very tempting (especially after a pr race) to just fire through from one marathon to the next and you might even get away with it for a little while.

However, eventually, this will catch up with you, Continue reading “Running Through It: Marathon Recovery Plan”

Road Racing Is About Patience… Not Every Race Will Be Your Best

Road Racing

Road Racing is addictive – I get it, there is a reason why road races around the country made over $100,000,000 in total revenue last year.

We love racing but sometimes that comes without the proper buildup; maybe your friend talked you into it or you chose to run two marathons back to back… chances are you are not 100% prepared to run your best.

I’ve made that mistake at times – we used to think that the best way to train was to race yourself into shape but now we know that you have a finite number of hard efforts in a training cycle, be it mentally or physically… something has to give.

Success in road racing is about patience.

Sometimes racing too much can be detrimental to your confidence if you aren’t ready to roll – but racing can also be a good benchmark for your current training. Racing is a two way street and as a runner you must have perspective and you must have patience – there is a lot of experience that goes into knowing if it is a good time to race. That is where a good coach can be invaluable – knowing when you need a race to test fitness and knowing when it will kill your confidence or wear you down.

I tackled this very issue in one of my A Day In The Life videos:


– Justin

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Make A Racing Plan And Stick To It – Be Successful in 2016!

Make A Racing Plan

It’s a new year and for many of us that means making goals and setting our expectations for this coming year; career goals, personal goals, but what about running goals?

Think about it!

What did you accomplish last year?

Maybe you ran your first marathon or ran a personal record in the 5k, reflect on those accomplishments and lets build on that. Set some specific goals, don’t just go into the year thinking, “I’m going to pr this year” or “I’m going to run farther this year” – How are you going to accomplish that exactly?

Make A Racing Plan

Let’s look at it from a year long stand point, pick a few key races – a destination marathon or your hometown 10k because you want to show up an old training partner – make your goals and plan your training around them – come up with a racing plan.

The next step is writing it out!

Writing your goal down commits it to memory and allows you to display your goal where you can see it EVERY DAY!

Here’s the thing; you need a goal to progress in your training – you can’t have the same goal and use the same cookie cutter training plan and expect to make progress! You won’t improve off of the same training year after year, training that has worked for you before might not work in the same way the next time.


Your body is a crazy thing and will become accustomed to stress. This goes for more than just training – after cycles of stress and recovery your body becomes resistant and needs a higher level of stress for that system to react!

So the same beginner 10k plan that brought you to your first race won’t have the same effect on you for your second – you may still improve in the end because you have a race under your belt now but you won’t improve by as much. Every training cycle must build on the previous cycle – hence why having goals and planning races in advance is important!

I’m not telling you how many times to race a year – but be sure to pick out a few key races that the rest of the races build towards.

Here’s an example:

Goal: Spring Half Marathon PR & Fall First Marathon

Plan: A Year Long increase in mileage while working on different paces and finding what works best for you. Peak for the half – a few down weeks – and start building ideal mileage for the fall marathon. This gives you time to safely increase your mileage while learning what the pace feels like and finding what training style works best for you.

Make A Racing Plan And Stick To It


What’s your running goal for 2016?

Let’s figure this out! Don’t go into the new year or new racing season blind – training on a whim and racing when we feel like it.

Set your goals, pick your races, make a plan to pr and have your best year yet!

All it takes is a smart racing plan and commitment to that plan and the lifestyle that comes with it – you will be unstoppable.


Learning From The Elites: Post Boston Marathon 2015



Hi Friends,

The Boston marathon has come and passed and as much fun as it was watching the elites leave it all on the course, it’s easy to forget about the thousands of other runners who have overcome the odds and have logged countless miles to make it to the start line in Hopkinton. The purpose of this article however is not to talk about the training it takes to make it to Boston, that can be reserved for a 1 on 1 conversation, but to talk about what a finely tuned race plan can do for your race. The elites are great at this and the runners that perfectly execute their plans are the runners that find themselves in a good position down the homestretch. Much can be gleamed from post-race interviews of elites and how they felt they executed their plan and if they were prepared enough.

For example we can look at Desi Linden and Shalane Flanagan to see two contrasting views post marathon. A little background info, going into the race Shalane and Desi were the top two Americans and I thought Shalane had a chance of winning the race and possibly going after the American record. Desi however stuck to her race plan while Shalane wasn’t able to execute like she had wanted. This is where post race interviews can shed insight into how you should prepare for a marathon. Continue reading “Learning From The Elites: Post Boston Marathon 2015”