Spark Running

The sun is up earlier, it’s getting warmer and more humid in many parts of the country—it’s time for summer running. Here are a few simple tips for making the most of and enjoying summer training.
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1) Give yourself time to adjust — especially if you live in a humid area. It can take several weeks to acclimatize depending on your run frequency and length.
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2) Run earlier or later. Depending on where you live, try running before the sun is too high above the horizon or in the evening once the sun begins to set and the heat/humidity has burned off.
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3) Run based on effort not pace. Your usual pace might feel really hard as you adjust to the temps and humidity. Don’t get caught up on a watch, but use the perceived effort scale. Easy runs should be a 2-3 meaning you can breathe naturally, carry on a conversation or speak in full sentences.
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4) Hydrate plenty before, during, and after. Drink 16-20 oz. of water up to an hour before your run, and replenish after. Consider carrying a handheld water bottle for runs of 40 minutes or more, and definitely runs over 60 minutes. Using electrolyte tablets like Nuun can help restore what you sweat out.
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5) Let you skin breathe aka wear minimal clothing. Lightweight shorts, socks, and dry-fit tees and tanks — or no top at all! This is shirtless and sports bra weather. Don’t forget to wear sunscreen!

For the marathon-curious out there who have a run a half marathon, this chart shows a predicted marathon time based on half marathon performance, in 15 minute increments.

There are many methods for estimating, various calculators and formulas. This one uses the Jack Daniels VDOT method.

In my experience, this calculator predicts potential. It gives an athlete, especially a first time marathoner, a goal to work toward. It requires proper training over a training cycle. It is not what you could run today if you just ran another 13.1 after your half marathon, but what you could run for a marathon with the appropriate preparation and variables in your favor on race day.

So if you’re curious about what you could do or how to set a realistic goal, a calculator like this and input from your coach could help you set a goal!

Who can relate?! I mean Sifan Hassan IS a legend, but to the crazy curious person who does everything part? 🙋‍♀️ Part of the joy in amateur running comes from trying different distances, different surfaces, different types of races! Curiosity is incredible fuel, whether it’s in trying something new or being open to what’s possible—to learning your capabilities, and your areas for improvement.

Let’s all be crazy curious people! The trying everything part optional, but highly encouraged!

In only her second marathon, Alissa set a goal to run under 4 hours and she did it!

An impressive accomplishment in its own right, Alissa did it with the set back of a calf strain early in the training cycle. She committed to cross training with vigorous threshold sessions on the stationary bike, and as she returned to running we took each day, and then each week at a time. We remained curious, we never counted her out. She stayed dedicated to PT and strength training and progressed wonderfully still safely able to build to an 18 mile and 3 hour long run.

One of our goals this race was to dial in nutrition better than last time, to feel strong and energized through mile 20 and she did just that!

It all came together on a gorgeous course with ideal weather and Alissa ran a PR of over 10 minutes! 🙌

We know there are so many variables with a marathon, and things don’t always come together. It’s amazing when they do and it’s extra special when there is some adversity in the training cycle.

Congratulations, Alissa! It’s incredible how goals can evolve, from finishing a marathon, to under 4:00, to maybe a BQ one day!