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Choosing a shoe - Jia
boston 12 or adizero sl evo, i need help with choosing between these two shoes,
reply coach janet
The correct shoe for any runner is based on their foot shape, gait pattern, terrain, and training among other things. Without knowing a lot more about you, I can't help with this. I suggest you go to a technical running shoe store and ask the sales staff to assist you. Regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA-Certified coach
marathon fitness/taper advice - alicia
Good morning! I am currently training for my third marathon and am aiming to actually go for a much quicker time than previously (around 3:40) - my previous marathon time was around 4:20. My partner and I have been following a 3:30 marathon training plan for the last 13 weeks and it was going generally well until last week when I got very sick and had to miss about a week of runs (including a long run). I am resuming running now but having to go at reduced mileage/instensity for this week also so I don't push too much. My marathon is in 3 weeks and I was wondering if I might be able to move this week's planned runs to next week (which would mean doing a 30km run next weekend). Do you think that is too close to marathon (two weeks out) to do this run or could I still get the training benefits?,
reply - coach janet
Hi Alicia, Hopefully you’ve been building and specifically training for more than just 13 weeks – especially with a goal that aggressive. A really important thing to keep in mind is that you’ll never go wrong toeing the line with well tapered legs on race day. With that said, the taper phase is super important. Most athletes will run their peak long run 3 weeks before the marathon and then taper after that. A common pattern in novice marathoners is to peak at 20 miles (~33km), then the next weekend drop to 16 (~26 km), then the final weekend before the race dropping further to 10-12 miles (~16-19km). I’m not sure that the risk-reward is there for doing your peak run just two weeks before your race. I would assume with the aggressive goal you’ve set that you’ve already covered your peak long run distance at least a couple of times in the previous weeks and this was just going to be icing on the cake? If so – trust your training and don’t fret over the taper. If on the other hand, you’re just reaching for peak mileage a single time, I’m not sure I’d want you doing it that close to race day. It might make more sense to just follow your taper plan and realize that you didn’t quite get the training you wanted and be willing to adjust your targets on race day if you need to. Good luck on Race Day! Hope this helps. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA-certified coach
Marathon Training - alex
Hi! I've got a marathon coming up in 2.5 weeks. I've been training for 14 months. I was increasing my milage slowly but got injured with shin splints. My total weekly km was up to 70 with my longest run being 33km. I took 3 weeks off (still doing some strengh training and swimming), and the last two weeks I have increased milage. This last week I ran 57km with a 25km long run. My plan was to run 36km this weekend and then start a 2 week taper before race day. I've been doing some reading saying that running a 36km 2 weeks out is too much, however I have never run more than 33km so I'm not sure what to do. Any advice would be great. (P.s I have no more pain when running),
reply - coach janet
Hi Alex - Good luck on that first marathon. I generally recommend that first time marathoners NOT try to do a long run longer than 33 km unless their total weekly distance is greater than 80 km per week. it's just not worth the injury risk to do that long of a long run when your base is as narrow as yours was. I think you'd be wise to just proceed in your taper as if your final extra long run of 33 was your peak. The 25 km last week was about right, and you might want to drop that down to 20 km this weekend, and then even further in the final week of taper. Nothing beats fresh legs on race day. Trust your training. Run a smart race - start at a pace slower than you hope to maintain and get warmed up - let the crowd thin out a bit. After a couple of miles you should be able to settle in at your target pace/effort and then if all goes well you can re-evaluate your situation as the race progresses. At the 33km mark - if all is going well you can very slightly accelerate your pace and "make up" for the time you "lost" by allowing yourself a warm up in the beginning. The worst mistake you can make is to go out too fast in the early miles... it will bite you in the end! Have fun with it.. it's an unforgettable experience to cross the finish line in your first marathon! Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA-certified coach
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"We are undefeated coach! We prepared for 5 marathons together and we set a PR every time!" Paul S (NY)
"Janet's education, experience in patient care & as an educator give her a credible resume for advising runners. More importantly to me, she is able to reach out and see where I need a boost - nutrition, race day preparation, etc. She is intuitive in reading my running log and tweaks my training accordingly. I have worked with Janet for several years and I have been injury-free while snagging half marathon PRs." Cheryl (KS)
Over the years my running goals have evolved, and, thanks to Janet, I’ve achieved them all! Janet’s background in physical therapy and biomechanics was invaluable to get me back on my feet after a bad hamstring injury. Janet uses her knowledge of the latest scientific evidence to optimize performance. With Janet’s help, I’ve reached the podium for races from the 5K to the marathon and qualified for Boston. Most importantly, Janet has a positive, supportive coaching style, and is a pleasure to work with! Kathrine T (GA)