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

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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www.c26triathlon.com

Mike Tarrolly - [e-mail]
Robbie Bruce - [e-mail]