Run With Me Chris Krycho

I've been gone, courtesy of a temporarily non-functional microphone and a ridiculously crazy fall. Time to amp it back up for some triathlon and marathon training in 2017!

Keep your training volume increase reasonable—10–15% weekly, with a hard maximum of 20%. Failing to do so is a good way to end up sick (like I did).

Check out the run! https://www.strava.com/activities/665807331/embed/debc30d523461f1b18347ed54863874df9eabe53

It's important to include rest in your training plan. Especially when you do extra-long runs.

Check out the run! https://www.strava.com/activities/646209790/embed/a6defccacf296f0d89aeb865edd7597804251b4d

(You can see that accidental 20-mile long run here: https://www.strava.com/activities/644619792.)

A good mix of runs for half-marathon training.

- Two or three aerobic runs, 4--6 miles long, run entirely aerobically.
- One *tempo run*: 6--10 miles long, run 50% aerobically, 50% harder-than-race-heart-rate.
- One day of speed work (800-meter repeats, or a quarter-mile hill workout), every other week, usually about 5--6 miles total.
- One long run, approximately 80% done aerobically, with the last ~20% at "race heart rate".
- One day of cross-training (a 30--45-minute bike ride).

Check out the run! https://www.strava.com/activities/646209790/embed/a6defccacf296f0d89aeb865edd7597804251b4d

12-mile runs without a water bottle are a bad idea.

Check out the run!: https://www.strava.com/activities/629147448/embed/eb0b88065a3eff1b261c49262b8e66f4090c4aab

How to avoid getting injuries, or exacerbating mild ones, by listening to your body. (This is a recurring theme!)

Check out the run! https://www.strava.com/activities/617887821