The plan between the plan: Answering the question of what the heck to do after your goal race is completed
11/17/23 • 69 min
If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan.
In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan.
Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training.
In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including:
- How long should you wait after a goal race to start training again?
- What volume and frequency of runs is right for you between training blocks?
- How to identify your weaknesses and then adjust your training to become a better runner
- How group training or a bootcamp can help to set you up for success
- And lots of other advice for getting yourself prepared to crush your next big race
RC bootcamp details: runnersconnect.net/focus/
Drill for building speed: youtu.be/KDs2mo_y7Bg
How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/
Advice for dealing with running injuries: runnersconnect.net/running-injuries/
General running nutrition advice: runnersconnect.net/nutrition-for-runners/
RC bootcamp details: runnersconnect.net/focus/
Connect, Comment, Community- Follow RunnersConnect on Instagram
- Join the Elite Treatment where you get first dibs on everything RTTT each month!
- Runners Connect Winner's Circle Facebook Community
- RunnersConnect Facebook page
- GET EXPERT COACHING AT RUNNERSCONNECT!
This week’s show brought to you by:
Oladance
Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!
During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!
The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.
If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.
Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.
Lagoon
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan.
In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan.
Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training.
In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including:
- How long should you wait after a goal race to start training again?
- What volume and frequency of runs is right for you between training blocks?
- How to identify your weaknesses and then adjust your training to become a better runner
- How group training or a bootcamp can help to set you up for success
- And lots of other advice for getting yourself prepared to crush your next big race
RC bootcamp details: runnersconnect.net/focus/
Drill for building speed: youtu.be/KDs2mo_y7Bg
How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/
Advice for dealing with running injuries: runnersconnect.net/running-injuries/
General running nutrition advice: runnersconnect.net/nutrition-for-runners/
RC bootcamp details: runnersconnect.net/focus/
Connect, Comment, Community- Follow RunnersConnect on Instagram
- Join the Elite Treatment where you get first dibs on everything RTTT each month!
- Runners Connect Winner's Circle Facebook Community
- RunnersConnect Facebook page
- GET EXPERT COACHING AT RUNNERSCONNECT!
This week’s show brought to you by:
Oladance
Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!
During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!
The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.
If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.
Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.
Lagoon
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
Previous Episode
Avoid Injury with Active Isolated Flexibility: An Interview with Phil Wharton
One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility.
Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance and how to improve it.
However, part of this disagreement lies in a misunderstanding of what defines flexibility and stretching.
So, on today’s show we’re going to interview a pioneer in the world of flexibility, Phil Wharton.
Phil is going to explain more in-depth...
- The concept of active flexibility
- How it’s different from traditional stretching
- And how and when to best implement it in your training to stay injury-free.
Take out your notebooks and pencils for this one, it’s a masterclass in pre and post run injury prevention.
Wharton Health - whartonhealth.com/whartonhealthlibrary
Active Stretching for Runners - runnersconnect.net/ais-downloads/
Connect, Comment, Community- Follow RunnersConnect on Instagram
- Join the Elite Treatment where you get first dibs on everything RTTT each month!
- Runners Connect Winner's Circle Facebook Community
- RunnersConnect Facebook page
- GET EXPERT COACHING AT RUNNERSCONNECT!
This week’s show brought to you by:
BiOptmizers
As you know, one of the main sponsors of this podcast is BiOptimizers. We love their commitment to research, the highest quality ingredients, and effective dosages across all of their supplements. That’s why I am excited that this year they are extending their Black Friday sale throughout the whole month of November. If you’re already a fan, now is the time to stock up and, if you haven’t tried them yet, here’s your chance to lock in a huge discount. Plus, they back up their products with a rock-solid 365-day money-back guarantee, no questions asked. Trust me when I say this – you won't find a better Black Friday deal anywhere else, not even on the mighty Amazon. We all have those never-ending Black Friday wishlists, but this year, I challenge you to put your health at the top of that list. You can find all the details at bioptimizers.com/runtothetop and enter code RUN10 at checkout. Don't miss out on this MEGA deal throughout the month of November.
LMNT
Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer?
That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice.
Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.
The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way.
LMNT is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste.
That’s why we recommend all runners check out LMNT this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.
Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.
To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.
Next Episode
Unveiling Truth In Running Nutrition: The examine.com story
Without a doubt, in some ways, it’s getting increasingly difficult to separate fact from fiction in the health, nutrition, and supplementation spaces. But there are reputable resources out there for folks like us to turn to and we’re featuring one of them on the show today.
Sol Orwell is the founder of Examine.com, a powerful resource on the internet for evidence-based nutrition and supplements information. He joins the Run To The Top Podcast to share stories about his personal path to co-founding Examine.com and its dedication to scientific integrity in the health and wellness scene.
Specifically, we discuss:
— his battles against health misinformation — debunked supplement claims — current challenges in the health information arena — what sets Examine.com's commitment to unbiased research apart within the industry — how Examine.com stays updated with evolving research and their impact on public health decisions.
And much more! Tune in to understand the resources you have at your disposal to make informed decisions about the nutrition and supplements you consume to fuel your running journey.
Connect, Comment, Community- Follow RunnersConnect on Instagram
- Join the Elite Treatment where you get first dibs on everything RTTT each month!
- Runners Connect Winner's Circle Facebook Community
- RunnersConnect Facebook page
- GET EXPERT COACHING AT RUNNERSCONNECT!
This week’s show brought to you by:
TIMELINE
Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.
Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.
Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.
Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.
Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.
Magnesium Breakthrough from Bioptimizers.
Supplementing with magnesium before you go to bed has been shown in scientific studies to...
- Increase in muscle oxygenation during high intensity exercise
- Reduce inflammation
- Significantly improve sleep quality
- Improve aerobic exercise capacity when training.
When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.
Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough.
For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you’ll save an additional 10% on any purchase.
Oladance
Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!
During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!
The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.
If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.
Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.
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