#336 - How To Not Suck at Running - Part 2

Crushing Iron Triathlon Podcast

Mike Tarrolly

Ironman, Nutrition, Triathlon, Podcast, Fitness, Swimming, Training, Coaching, Health & Fitness

4.7 • 724 Ratings

🗓️ 6 January 2020

⏱️ 62 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

To be a good runner, you have build in a way that makes sense. In Part 2 of our How To Not Suck at Running (part one is episode #317) Coach Robbie talks about how to work in tempo and negative split mentality in a way that tests adaptation, but doesn't beat you down when adding more swim and bike volume. In triathlon, you "get faster" by being able to exert more energy late in the run. As we've said a million times, it's not about going faster as much as it is, who slows down the least.

Topics:

One size fits all in training?
Do it more and do it smarter
How do we make running more enjoyable?
Alleviating injuries
Finding the time to balance running and triathlon
Light a fire, don’t burn it all down
Phase 1 - 6 runs a week
Phase 2 - Build/Race Specific
Adding a Zone 3/Half Marathon Effort
Turn a medium run into a tempo run
- Duration will vary among athletes
- Be careful adding intensity
Beware the dangerous Pace Game
- Learn to run by effort
- Picking a pace is like picking watts
Mileage vs. Time
Intensify or Extend?
What about track workouts??
How to implement your Tempo Run
The delay of fatigue
The Negative Split Long Run
Mastering the mentality of not obsessing about the overall workout number
Always go with effort
Fatigue increase and need for more warm up
Understanding effort build and hold
Raising effort to hold a pace
Patience, pacing, and execution

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more.

Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/

Also a big thanks to Tom Stewart and Ross Kaffenberger for their technical support as we went through the process of launching the new site!

Also Somer Scandridge, Sam Browning, Jenny Machlin, and Scott Donald for their input. And of course, Stuart Rogers for his incredibly DETAILED reports regarding layout and copy. Love you guys!

Registration is NOW OPEN for 2020 C26 Camps. Find out more on our Camps Page.

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Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video

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For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: [email protected]

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Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Transcript

Click on a timestamp to play from that location

0:00.0	We live in a world now where it's no pain, no gain.
0:03.8	Beat yesterday, crush yourself.
0:05.8	You know, if you're, you know, PR or ER, like all these phrases and even T-shirts,
0:09.7	you see you're like, wait, none of this makes sense.
0:12.3	Yes, you want to elicit specific adaptations in each specific workout,
0:16.0	but you don't, you need to light the fire.
0:18.6	You don't need to burn it all down.
0:20.0	Yeah. You need to light the fire. You don't need to burn it all down.
0:39.4	Wow. Yeah. how excited are you?
0:45.8	Pretty excited, yeah, you know, all that New Year's and Christmas is on the Wednesday. It was kind of confusing.
0:52.7	I know, man, like, last like two weeks, I've had really, honestly, like no, like no idea what day it was.
0:56.0	But, hey, we're back regular scheduled programming for most of us Monday through Friday and for the parents out there thank the Lord baby Jesus
1:01.8	your kids are back in school daycare's back on time things are back to normal so yes first off
1:08.6	we appreciate you tuning in this is is the Crushing Iron podcast.
1:12.1	We talk about all things triathlon life, how they intersect, how they intertwine.
1:16.9	And a lot of both Mike and I, as experiences, both athletes and coaches, we share those,
1:22.2	and hopefully that you can take something from them and apply them to your personal life,
1:25.9	your training life, to help you have a longer, sustainable, and hopefully happier and healthier journey
1:32.1	in triathlon in terms of balancing things, performing better, and staying healthy.
1:36.4	That's really our goal.
1:37.5	We don't have a lot of guests.
1:39.9	We try not to at least come across as giving you know things that are ultimatums but hopefully
	...

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