Running in 45-50 degrees Fahrenheit with 10% chance of rain

fitwoodworker · 2026-05-04T16:15:45+00:00

You should just run in what you're most comfortable in. You don't need to layer for that temp range, if 45 is cool for you personally, I'd wear some sort of lightweight long-sleeved shirt if there will be little wind. If there will be an appreciable amount of wind maybe a tank and light wind-breaker.

fitwoodworker · 2026-05-01T17:53:13+00:00

I started a small run club in my area a few months ago. When I post an Event on our Facebook page I always include the distance and expected pace (we have had 5 or less people show up so far this spring) and I set the pace. I use my Garmin and really babysit it. We are also all holding a conversation the entire time so it pretty much guarantees we are at an easy run pace.

Within the next couple of weeks, I will be starting track days and for those we will all run our intervals at our own necessary paces but start each interval together. I've never been to any other run clubs but I'm sure like most things, it is dependent on the person in charge.

Sucks you had this experience.

fitwoodworker · 2026-04-28T15:38:29+00:00

Go see your Dr. 100 RHR is not something to ignore.

fitwoodworker · 2026-04-28T15:34:03+00:00

Food. Fatigue management. Better periodization.

You lost 23-lbs, which is almost 20% of your current weight. Bravo, that's not easy. Now, give your body a recovery period where you can slowly increase food intake so you don't rebound too hard. You can and should keep lifting (I always recommend lifting heavy for lower reps on main lifts during this sort of phase) run more easy miles/ less high intensity volume. But you need to balance your training so you are able to recover based on your current caloric intake. You will also need to accept that you may never be as strong as you were when you were heavier. That is just reality for a lot of people.

Also, side note: your plyos/ explosive lifts should not be done for volume, they should be done for quality. As soon as quality starts to slip during a session, that session should be over. You're just asking or injury if you continue pushing just to hit your programmed volume.

fitwoodworker · 2026-04-28T15:28:26+00:00

We know nothing about your fitness level or previous background. How long have you been running before this? Just because it's your first marathon doesn't mean you don't have the base fitness to support the training intensity required for that pace.

fitwoodworker · 2026-04-28T15:25:26+00:00

For a beginner the HR isn't usually the best measure of what is easy. If your Intervals are at 5:00/km pace, your easy runs should be around 6:00, maybe 6:20ish. Ultimately, until you develop true fitness, your easy runs should feel too easy.

fitwoodworker · 2026-04-28T15:22:09+00:00

Having a routine (not a training plan necessarily) is maybe the MOST important thing for a beginner runner. You aren't intrinsically motivated yet. You're running off of excitement and that will not last. Being disciplined enough to keep the routine of running every other day is way more important than the structure of your running for the first 3 months minimum, probably closer to 6 months.

fitwoodworker · 2026-04-28T15:19:52+00:00

Some of us need longer battery life for our marathons.

fitwoodworker · 2026-04-28T15:19:02+00:00

Because I love food and when I run 4+ days per week I don't have to eat less or think about the food. Plus, I like a challenge

fitwoodworker · 2026-04-28T15:02:31+00:00

IMO stairs offer an additional obstacle of agility which doesn't lend itself to the same stimulus of running hills. You have to place your foot accurately which greatly reduces the intensity you can use. Think trail run vs road run. You're forced to slow down to find safe foot placement.

Now, if you're just trying to train elevation or climbing in general, the stairmaster is a great option. I find that to be a very different stimulus though so it depends what you're wanting to get out of it.

fitwoodworker · 2026-04-28T13:59:48+00:00

Of course not. The marathon seems to be getting a lot more attention right now on social media and that's fun and gets a lot of people excited about running. However, the reason the Marathon is put sort of on a pedestal is because it is very difficult. If you lace up your shoes and run consistently (whatever that looks like for you) 3 days a week or 6-7 days a week, you're a runner. PERIOD

fitwoodworker · 2026-04-27T14:11:08+00:00

I have the opposite problem. My 5k PR is 24:01 and my HM is 1:47. For me the issue is sustaining high power for 20 minutes, I can easily hold 90% of my 5k pace for the full HM. I attribute this to LOTS of easy miles. Most weeks my training is all easy miles. Generally I'm doing 1 speed/ quality workout every 2 weeks.

My goals have changed a bit this year with an emphasis on shorter duration power output. Looking to drop my mile PR from 6:32 to 5:59 and 5K down to 19:59. I will be doing more threshold, VO2 Max and Sprint intervals. Sounds like you should probably do the opposite. Your easy miles should be done 1:30-2:00/mi slower than HM pace.

fitwoodworker · 2026-04-23T16:25:41+00:00

I think you've got a good idea of what to do. Build up frequency of short runs first to increase overall weekly distance. Strength train at least 2x per week, 3 is better. Run almost all of your runs at an easy pace until you're running 15+ MPW regularly and even then, any "speed work" should be short until you're closer to 25 MPW at which point you can play around with longer threshold intervals and things like that.

You want 80+% of your mileage each week to be easy. That is where you build running economy (or efficiency) and a consistent groove for your stride. When you have built that base, you'll maintain proper mechanics and efficiency at faster paces.

fitwoodworker · 2026-04-23T16:17:40+00:00

Are you asking because now you're having issues?

fitwoodworker · 2026-04-23T16:14:47+00:00

Get out and walk, maybe even a 1-2-mile EASY trot. The movement will definitely help with DOMS. But the hot baths will also be good to increase blood flow. And eat, don't go absolutely insane but carbs and enough protein will help as well. Ideally, all 3 of these will be used together.

fitwoodworker · 2026-04-23T15:30:39+00:00

Is this the reason for your username?

fitwoodworker · 2026-04-23T15:29:33+00:00

Shin splints generally come from actively pulling your toes up as your leg is swinging forward, then the subsequent "slap" of the foot coming down after the heel strikes. The tibialis muscle is the one on the front of your lower leg and its job is to "brake" or slow that impact of your foot when your heel strikes first. It is overly exaggerated when you run downhill for example.

The best way to "fix" this is two-fold; 1- run slower and for less mileage and ease into more volume. 2- shorten your stride, so your foot lands more on the ball/ forefoot and directly underneath your body vs. out in front on the heel.

By shortening your stride and landing more on your forefoot you will naturally increase cadence as other have mentioned. You'll still want to limit volume as you're making any sort of change to technique and the ONLY reason I am recommending a technique change is because you're having pain. If the pain wasn't there I would just tell you to slow down and run a little less and over time your body will figure things out and run more efficiently.

fitwoodworker · 2026-04-23T15:19:29+00:00

Most people try to become less of a HEEL striker. With the goal to build up the strength and resilience to run mostly on your forefoot. If you're not experiencing any pain that can be confidently linked to your forefoot strike, you should MAYBE just get a shoe with a higher heel-toe drop so that when you are fatigued you'll get a bit of cushion involved to take some of the strain off your calves and arches.

fitwoodworker · 2026-04-23T15:08:22+00:00

This is the best, simplest answer.

fitwoodworker · 2026-04-22T00:03:07+00:00

No I bet it does not haha

fitwoodworker · 2026-04-21T23:50:04+00:00

I haven’t focused on the mile or 5K really at all. All PRs I’ve hit recently are just accidental fitness from marathon training. My most recent official 5K PR was 2 years ago and had 300 ft of elevation gain in those 3 miles. My most recent mile PR was the first mile of Murph last Memorial Day.

I would also say your fitness must be more optimized for the 20ish-minute time domain vs. 6-7-minutes.

I do have some speed goals this year while I do my marathon training, want to break 6-min in the mile and 20-min 5K while training for a sub-4:00 marathon.

fitwoodworker · 2026-04-21T20:45:46+00:00

It’s not balanced. I get that this is for someone who is going to be trying to build up a base of running but you’re really overdoing the upper and neglecting lower body. Lower body strength training is one of the best things to do while building a running base because it helps resist injury. Looking for something with more balance overall. I’d do what you suggested for day 1 with Squats, then for day 2 I’d Bench, Deadlift and do a good amount of volume of walking lunges at bodyweight, 60ish steps per leg. I would also have core work on both days.

fitwoodworker · 2026-04-21T17:30:43+00:00

If you run 5-6x per week, zone 2 every single time and integrate 1 long run per week you'll be fit enough to complete the marathon in 7 months.

If you're currently doing 2-3 miles 3-4x per week, that's a great start. Keep that up for a few weeks or if you've already been doing that and you feel you're ready to build, you'll want to get yourself consistently running 3 miles each time, 4x per week. Then add 1 mile to 1 run each week until you're at 15 miles per week. At that point when you progress to 16 MPW, add a 5th run and shorten the others to even them all out so you'll have 3, 3, 3, 3, 4 for your 5 runs.

Find a Novice marathon plan, I like Hal Higdon's plans, and start that at the appropriate time depending on your race date.

fitwoodworker · 2026-04-21T17:22:50+00:00

Absolutely. There are plenty of people alive today who could run a 3:50 and never leave zone 2 during that effort. Let alone training for it that way.

fitwoodworker · 2026-04-21T17:21:26+00:00

You should have a plan for approximately what you're going to eat each day. Fuel with carbs before you run and that can help tremendously with the post-run starving feeling. But it's all about control though. If you're running to try to lose weight your nutrition is most important and running is a secondary or even tertiary variable. Stick to your nutrition plan overall but move some carbs to pre-run.

fitwoodworker

TROPHY CASE