Running Rogue

Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically.
We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be prepared for the race specific phase to come. We give you guidelines on volume building, sharpening, and the nature of the workouts in this phase of work with plenty of examples. 
If your base is big enough, then the next step is to get aerobic strong enough as you step toward the big day!

In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look like for you. What should you focus on in this phase? How should you think about the running and building your weekly mileage? What are other considerations including strength and lifestyle?
We also discuss the Maffetone Method and how it might fit into your base building plans. Have you spent an extended time on base lately? If not... we would encourage you to consider it!

We wrap up this mini-series on polarization with the final 5 questions for you. 
First, we cover Chris's experience at his first stage race - Moab Run the Rocks - put on by the great folks at TransRockies Running. It is a 3-day stage race event covering ~54 miles of trails over 3 days in/around Moab, Utah. Chris had a blast and shares a little bit about his experiences there in the first 25 minutes of this one. 
Then, we get to the final questions on polarization. Are you polarizing your training enough to optimize it? 
The full list of questions (including the 4 from part 1):
a. Are enough of your miles easy vs. hard?
b. Are you varying the distances of your runs appropriately?
c. Are your easy miles easy enough?
d. Are you doing weekly strides?
e. Are you working faster and slower than race pace in workouts?
f. Are you training for a variety of race distances over time?
g. Is there a difference between your peak training and your post-race recovery mode?
h. Are you balancing stress and rest well in training?
i. Are your race strategies structured to allow you to start smart and finish strong?
 
Now, ask yourself: how did I do on the pop quiz? If you missed on a question or two (or more), then pick 1 area to work on and go from there. You won't regret it!

From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound!
With this podcast, we discuss something that might just be at the crux of reaching your potential. Is your training polarized enough? 
Plus, we make it fun by turning it into a pop quiz with 4 questions in this episode and more in part 2 coming next week. Grab a #2 pencil and a blue book so you can take the test that will determine if you are on a path to reaching your full potential, or not yet...

We start with some beef that I have been sitting on for a minute. We love our influencers and content creators in the running world, but there is at least ONE thing that a few of them need to stop doing. Let's see if we can agree...
Then, James and I dig into the art, science, and details of periodization. How should your training cycle be constructed in phases? Every. Single. Time. No exceptions or shortcuts. 
Oh, and there are 5 periods to know, not the 4 you may have in your head. Can you name them?! Execute these 5 periods on repeat for the rest of your running life, and there will be big things in your future!