Jay Johnson currently serves as the Middle Distance Coach for the University of Colorado, his alma mater, where he has coached for more than five years. In addition to his coaching responsibilities, Coach Jay directs the Boulder Running Camp, one of the premier high school running camps in the country, and develops training materials for athletes and coaches of all ages and levels. Each week, Jay will be answering the best training questions we receive from you! If you have a question you want answered, email CoachJay@nike.com

Coach Jay,

I am looking for some training advice for participating in Walt Disney World’s Goofy’s Challenge (the ½ marathon on Saturday and the full marathon on Sunday).  I’m working on a base of 20 – 25 miles per week, I have completed 2 full marathons (in 2006 and 2007), and would like to try to prevent injury.  I had to take some time off for injury rehab (partially torn hamstring, IT band and SI joint issues).  I am trying to condition myself to run twice as far on Sunday as I do on Saturday but not sure exactly how many miles a week to do.  Can you offer any advice?

Thank you,

Jill Wilson

Jill -

That’s a great challenge and I wish you the best in your training.  Before we go into the specifics of preparing for a Half and then a Full marathon on consecutive days, lets get on the same page about the biggest mistake most runners (especially from Western countries) make regarding training - they try to replicate the race in practice.  Now, don’t get me wrong, if you want to run a 10k and average 8 min pace you will definitely need to run 8 min pace often in your weekly training.  But the flip side is that you WILL NOT go out and run 6.2 miles at 8 min pace at any time in training.  So, while you can no doubt put some longer days together back to back in your training, I think you’ll find that by slowly increasing your mileage over a few weeks and months you’ll better handle the two races.  Most runners find both breakthroughs and plateaus at different training volumes; you may find that you are getting from 25-30 or 35 miles is tough but that going from 35 to 50 isn’t that tough.  Again, this increase should take months, not weeks.  Also, you’ll need to spend the money to get some soft tissue work (massage) after the Half and you need to fuel well in the days before the race.

Good luck with your races.

Jay

Hi Coach Jay,

I am 38 years old, 6ft and 345-lb. I am in a good state of health (surprisingly) but very pore state of fitness.  I put on the last 30-lb. in the last 4 months trying to get my wife to stop loosing weight during her pregnancy. Filled the house with cake, ice-cream, pasta dishes, fruit drinks, everything she said she wanted but ultimately did not eat…  Getting so close to 350-lb. scared the hell out of me and I decided to run for my life… literally!

But at my weight running is extremely painful on my knees, shins and hips even for one minute so I started walking with a plan to move to the walk-to-run program at some point. I am loving the walking, I am walking about 4 miles a day and I am loosing weight (down 25-lb. in 6 weeks). I am walking further, faster and easier every week but running for even a few steps is still painful.

My question is, at what weight can I start running safely so as not to permanently damage a knee or something? is there a “safe maximum weight” I should aim for before I start the walk-to-run program?

Cheers

Stephen

Stephen -

Great question and one that no doubt many other readers have.  At the risk of making an incorrect assumption, I get the feeling from the tone of your email that you want permission to be hard core walker for the time being until your bones, ligaments and tendons are ready for running.  You’re doing a great job of paying attention to your body, which is elemental for runners yet is often overlooked.  Also, walking when you’re overweight is - assuming you don’t have any pain - a great way to prepare the body for running.  In fact the Japanese marathoners that train in Boulder, CO, often have a hiking phase before they begin their running training, the idea being that they callous their body for the impact and stress that running training brings.

In sum, keep walking and celebrate the fact that you’ve not only lost a lot of weight but that you’ve made the big step of changing your lifestyle for the better.  Running in and of it self is not the key - the key is that you’re active and enjoying being outside.

Take care Stephen!

Jay
 

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.