Www.Run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport. 1- What should my HR be when I race & how can I bring my HR down without slowing down too much?Type of HR monitorDon’t go off HR but rather off paceLots of things can impact HRHR will vary depending on the distance of the raceThis will vary from person to person anyways using % of max HRBetter to go off paces than HR2- How to get faster on long runsTIME AND CONSISTENTLY TRAINING!Measuring your fitness is keyYou want to train not testRacing is where you are able to test your fitnessSometimes when you start to train correctly your long runs are actually slowerLong runs should usually be ran at an easy pace (2-3 min per mile slower than 5k pace)If your fitness improves, your long run pace will improveThe best way to improve fitness is through specific trainingIt can be tempting to want to just run long runs ‘as fast as we can’ or ‘push up’ because it looks good or it feels like we are improving but sometimes faster long runs doesn’t mean you are in better shape.There is a certain level of athlete who can add in segments into longer runs at tempo/marathon pace work for segments which can make long run pace faster overall2-Different ways to carry fuel/water for trainingFlip BeltSports bra with pocketsPractice like you will on race dayWater backpackWater hand heldCircle back to a water stop3- Do the coaches all pool knowledge together or do you work 100% independently?We pool togetherDiversity is important because you learn from each otherWe all went to different Universities at different timesWe all had different coaches in High School, College, AfterWe can combine all our experience and philosophies together to create better programingWe would not have grown if we would have just focused on our own philosophy It’s important to learn and continue to grow4- Sprained ankle 1 week ago, how much longer until I can run & is there anything I can do to not lose fitness as I recoverIt takes over 2 weeks to lose fitnessDo not focus on what you are going to loseIt takes days to gain back that fitnessCross training IF it is okayed by your doctorAlways follow your doctors protocol for coming back after an injury5- During a cut back week can you still strength train & what are the top 3 strength training exercises every runner should doYES! Strength training more for maintenance. We aren’t going to increase the load or go crazyFocus on mobility more during cut back week. Don’t try to make any crazy gains. You can still even do workouts during cutback weeks. I would do strength on the same days of the week you usually doRunners traditionally have weak hips, glutes and core once you have the basics down you can get into more specific mobility & runner specific moves. The top 3 strength training exercises that will give you the most bang for your buck are really just a traditional squat, deadlift & Pushup/plank/etc. You can add a lot of movements to be more effective for runners like mobility work, band exercises, etc.