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Strength training frequency

I love lifting and usually do three lifting days per week. It looks like the training programs, no matter the distance, only have one strength training day. Any scheduling recommendations to fit in at least two strength training sessions?

3 lifting days a week is awesome! You can double up and lift on running days if you want. If you want to do them back to back, I suggest doing the run first and then lifting. But if you want to separate them by a few hours (like lifting in the morning and running after work), it doesn't matter which order you do them in.

Up & Running Intervals

Hello! New to the group and getting ready to start Up and Running. I’ve been using the run/walk method for the past 4 months or so. I’ve been doing 3 minutes running/1 minute walking. Is it okay to adjust the intervals as I start out the program?

It's absolutely Ok to adjust! You are in the driver's seat and you can modify to fit your current fitness leve.

Running before bedtime

Thank you for your prior response to my question about running on the treadmill.
How much time do I need or have to allow between a run and going to bed?
I am trying to fit running back into my schedule more consistently and occasionally only have time after work (I work 12-hr day shifts). And I don’t want all of my runs to end up back-to-back because of my schedule. My thought is to add in a run after work when I am off the next day so that I can push bedtime back a bit if needed.
Thank you for your input.

I'd give yourself at least 1-2 hours after a workout before bed, to give your body a chance to come back to a resting state and cool down.

Running on my treadmill

I am interested in your input in regard to run/walk intervals on my treadmill. Is it okay to keep the treadmill at one speed for both the run and walk intervals? I am tracking my runs with my apple watch and I feel like it is picking up the change in my pace even though the treadmill speed is not changing. Any thoughts? Thanks.

Your Apple watch (or Garmin, or any other type of tracking watch) relies on GPS to accurately calculate pace, elevation and distance. On a treadmill, GPS isn't available since you're not actually going anywhere relative to the satellite. The best the Apple watch can do is estimate your pace based on your step rate (cadence). If you change your cadence, that's how the watch is picking up the change in pace.

If you feel like keeping the treadmill speed the same is working for you, that's not an issue, but to get the full benefit of run/walk intervals I recommend having at least a .5 mph difference between settings. Give it a try and see what you think!

Training

I read somewhere about doing an easy run, fast run, and long run for a total of three runs per week. What is the strategy that you recommend?

It depends what your goals are. If you're training for a race, that's a great strategy. If you're trying to work on pace, I'd add an extra day of drills in addition to your fast (tempo) run, and the long run doesn't have to be so long. If you're out for the enjoyment of running and nothing else, you can run however you want in the moment.

This is a great question to bring to a coaching call so we can discuss the specifics of what you want to achieve and create a plan to go with that.

10K training plan

I think I know the answer to this question, but will ask anyway. I am starting the 10K training plan. I have about 16 weeks until the race. The training plan is 8 weeks long. Do you recommend I do the plan over 16 weeks, but repeating each week as I go? For example, week 1, then week 1, then week 2, etc? Duplicating the 8 weeks to get through the 16 weeks?

I recommend getting yourself comfortable with doing a 4 mile run every other week until you get to that 8 week mark, and then starting the training plan.

Podcast

Do you happen to have created or are willing to create a “podcast roadmap”? A list of top 30 high yield podcast episodes, (best of best)? If listened to over one month would get us going on the right path?

I have not created one with 30 episodes, but I do have a top 10 list of recommended listening from a couple years ago. I'll create a longer, more updated one soon - in the meantime here's the current list:

Episode 4: How to Pace and Breathe for Your Best Run
Episode 7: Run-Walk Like a Pro
Episode 9: How to Shut Down Your Inner Mean Girl (plus Runkeeper tutorial)
Episode 11:Proper Running Form
Episode 33: How to Coach Yourself
Episode 116: 3 Phrases That Destroy Motivation
Episode 128: How to Think Like a Runner
Episode 190: Poop Bags on the Trail
Episode 209: Choose Your Hard
Episode 211: How to Keep Going When You Want to Quit

Clothing/gear

I bought a cheap running jacket at Costco last year. I have noticed, that even after washing it, it still smells like sweat. Is this just the quality of the material? I have wanted to get a running jacket from someplace like Athleta but have just not made the time. Is there anyway to salvage the old jacket? baking soda in the washing machine? I tried that, but it there something I am doing/washing it wrong? What's your experience with running clothing material types?

You could try adding a few cups of vinegar to the washing machine along with the detergent - that might help get the smell out.

Thinking cycle with husband’s comments

I put my husband’s comments about my running into a thinking cycle

(This was in regards to a run I did that was 2.8 miles)

Circumstance: My husband said, “Why didn’t you run three miles?”
Thought: He doesn’t get it
Emotion: Irritation
Action: Pull away
Result: Feel unsupported

I created this alternative thinking cycle
Circumstance same: My husband said, “Why didn’t you run three miles.”
Thought: He’s trying to support me
Emotion Appreciation
Action: Accept him how he is
Result: creating my own support system without needing external validation or relying on him to validate my thoughts/emotions

Am I thinking about this in a constructive way?

Thanks

Great work and awareness! If the thought 'He's trying to support me' feels believable and true to you, this looks like a great alternative model! If it doesn't feel quite right, you could play around with other options until you hit on something that clicks.

How to plan to pick up my 1/2 training after a bout of covid

I have Covid (it’s Tuesday…I’ve felt like I have a bad cold since Sunday, tested red line Monday). I had a 7mile run on the calendar (training for a 1/2 in early September). I’m getting better, with lots of resting right now, but how do I do this business of picking up my running (once I’m not coughing and my lungs don’t feel a little fragile, obviously). Thoughts? Advice? I’ve missed only 2 of my runs until now.

Once you're cleared of chest congestion, you can do a test run of 1-2 miles to see how it feels. If that goes well (you're not exhausted afterwards, and you can breathe ok), take a rest day and do another one of 3 miles the next day. If that goes well, you can jump back into the schedule as written. No need to make up the 7 mile run, just keep going.

If you do a test run and it wipes you out give yourself another 2-3 days of rest before you try again. It's better to take extra rest and let your body do it's thing to get rid of the virus than to start back too early and interrupt your immune system, which can result in a longer recovery time.