For those who are new, welcome. I’m Marc Pelerin. Head running coach here at TrainwithMarc. I write training plans for runners and weekly newsletter posts for people just like yourself. Thanks for joining me!
My Recent History
I’ve had some really bad luck with my training, especially in the last 3 or 4 summers. I don’t know specifically what it is about the summer that gets me all out-of-whack, but I’m going to do everything the right way this time around so I don’t end up missing a chunk of training.
So far, I’ve increased my mileage slowly while adding in lots of cross training and strength work. I’m focusing on my posterior chain (glutes and calves) and I’m now into the phase of training where I can work out (track workouts: think speed and threshold) without any sort of pain.
I also had planned to do some triathlon races but with such a busy weekend schedule, I don’t know if I’ll even get one in. Womp womp.
In recent weeks, my training has improved and steadily gotten to the point where it felt like I should race.
On back to back Tuesday nights I lace up. Last week I chatted about the rainy/thunderstorm “race” where I ran 5:09. I backed that up with a 4:5x 1600, which is in fact faster than 5 minutes, but isn’t an official mile and didn’t have full automatic timing.
So I’m there. I’m close. I just need a few more weeks of healthy running and an official race and I’ll have a big check mark next to this year’s goal.
Training Tips
Getting further into the summer, it’s a good tip to remember to start doing the “little things” again.
This can be stretching, warming up before you head out for your workout, strength training (prehab and rehab exercises too), and taking care of your body (sleeping, eating right, and hydrating).
As a reminder, these last few weeks have been brutal for training. It’s so important to listen to your body and do what’s right and not what’s on the calendar. To help improve the quality of your workouts, don’t save them for mid day when the sun and humidity are at their highest. Instead, opt for an treadmill run, a cross training day, or run when the sun is at its lowest point (early, early morning or late, late night).
If you’re looking for more guidance on racing, training structure, or motivation, I’ve got you covered. Sign up for a coaching plan or in-person session today. Let’s make this your best season ever.
Tips to Help You Hydrate:
Drink when you’re thirsty
Drink throughout the day, don’t wait until during your workout
Eat foods that contain water (fruits like watermelon)
After your workout, hydrate with water, nuun, or whey protein
Drink a healthy smoothie
Avoid the midday heat to minimize dehydration
Signs You’re Already Dehydrated:
If you’re thirsty, you need to hydrate
If your urine color is yellow or dark yellow
If you are flushed
If you have a high heart rate
If you are dizzy or feeling light headed
If you have a headache or are fatigued.
