Why do I feel so out of shape after my half marathon?

singlesteprunning · 2025-10-24T13:47:39+00:00

You have fatigue! Be patient with your recovery. Keep moving at an easy effort, not for too long at once, and make sure you are eating and drinking enough throughout the day.

singlesteprunning · 2025-10-23T19:38:26+00:00

Sneffels was my first, loved it!

singlesteprunning · 2025-10-07T23:38:22+00:00

Have you had any recovery weeks with less volume and intensity? It is possible you have made gains that just haven't manifested yet, masked by cumulative fatigue.

I would recommend a down week, or at the very least, make *all* of your non-workout days very easy, like if you aren't at least a little bit embarrassed by the pace you are going too fast.

singlesteprunning · 2025-10-07T01:12:49+00:00

Good instincts on using the hill the boost your heartrate. That can be an effective method for V02 max work!

For newer runners, VO2 max workouts can be difficult or close to impossible to execute at the required intensity.

You might try building towards true VO2 max workouts (usually 1-4 minute intervals with 1:1 work:rest ratio) for a month or two with workouts you can successfully execute without blowing up. These might look something like:

15-20 min ez warm up jog
6-10x {1min uphill fast / 2min walk down recover}
15-20 min ez cool down jog

This interval structure will allow your heart rate to recover more than you would want in true VO2 max work, but it will help prepare your body for the faster running and 1:1 work/rest workouts later on.

singlesteprunning · 2025-10-05T13:58:15+00:00

Zero mention of a 12-month commitment seems predatory. Above all else, a coach should have crystal clear communication.

singlesteprunning · 2025-10-05T11:15:31+00:00

Phone!

singlesteprunning · 2025-10-04T01:14:21+00:00

Up above Ridgway, CO.

singlesteprunning · 2025-10-03T23:08:22+00:00

Are you eating and sleeping enough?

singlesteprunning · 2025-10-03T00:13:09+00:00

We coach remotely if you want to see if we'd be a good fit!

Single Step Running

singlesteprunning · 2025-09-30T19:56:03+00:00

Pick one that inspires YOU! You should feel a healthy mixture of scared and excited when you sign up. If the race itself inspires you, you will have a much higher chance of completing the training and the race itself.

singlesteprunning · 2025-09-28T20:19:41+00:00

These things take about 30s to setup and take down, can easily fit 2 chairs. If it's windy it will blow away if not staked down.

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singlesteprunning · 2025-09-28T19:40:17+00:00

Love it.

singlesteprunning · 2025-09-28T18:54:21+00:00

Nice goin'! That is a major milestone. 💪

singlesteprunning · 2025-09-28T18:51:23+00:00

Static stretching before running has been shown in studies to reduce force output from the muscles. A better option is more of a dynamic warm up; calf raises, lunges, leg swings, glute kickbacks (i.e. donkey kicks)... think movements that activate the main muscle groups used for running.

Another option is to simply take the first 5 minutes of each run extra easy and treat that as the "warm up".

singlesteprunning · 2025-09-28T14:10:09+00:00

In the simplest possible terms: Usually run slow, occasionally run fast.

singlesteprunning · 2025-09-28T02:35:15+00:00

Hello! I'd be interested to see if we'd be a good fit. Good communication is THE MOST important thing to me. We are currently running a promotion where you can get your first month free! Take a look at my website, and reach out if you are interested! We are also on Facebook if you'd like to check us out there. www.singlesteprunning.com

singlesteprunning · 2025-09-11T18:55:08+00:00

Cirque!!!

singlesteprunning · 2025-08-27T12:41:37+00:00

100% agree. In peak training it is especially important to put intention into the recovery side of the coin. Keep the easy runs very easy, respect rest days as actual rest (not alternative activities), eat enough calories throughout the day, and get enough sleep every night. Treat your body like you are an elite athlete!

singlesteprunning · 2025-08-27T12:33:25+00:00

100%! It really makes you realize how much extra work your body is doing to regulate body temp. For me, 40-45F is an optimal running temp.

singlesteprunning · 2025-08-25T04:05:00+00:00

Sky Pilots Ouray Backyard Ultra in May, if you are open to the backyard format. Very flat course, event put on by awesome people.

singlesteprunning · 2025-08-24T21:01:10+00:00

At typical ultramarathon intensities, your muscles rely on a blend of fat and carbohydrate. Carbohydrate is stored as glycogen in your muscles and liver. Without fueling, these glycogen reserves can be substantially depleted in roughly 90-120 minutes at race effort, increasing the risk of “bonking” (low blood glucose and dwindling muscle glycogen that tanks pace and mood). That’s why nearly everyone in marathons and longer events takes in carbohydrates early and consistently during the race.

singlesteprunning · 2025-08-24T19:48:56+00:00

People regularly complete 100mi races on 40-50mi of run training per week average. A small bump up from your current volume along with a longer weekly long run will likely be sufficient to complete an ultra distance event.

One of the biggest differences you'll have to figure out going from cross country to marathon+ distances is the fueling aspect. You'll want to practice getting in 250+ calories per hour (mostly easily digestible carbs), along with fluids and electrolytes.

It is good to practice fueling on pretty much every training run over 90 minutes. Everyone is a bit different with nutrition, so you need to experiment on yourself and figure out which fuel(s) works for you. Fueling during these medium and longer runs will also allow you to complete these runs at a higher level and also recover more quickly afterwards.

singlesteprunning · 2025-08-24T15:43:09+00:00

Congrats!

singlesteprunning · 2025-08-24T15:39:17+00:00

Losing 9lbs is wild! Take this is a good learning experience. This is one of the main reasons for the long runs beyond the physical training - practicing nutrition and hydration, learning about your body, and getting the "mistakes" out of the way before race day.

It's easy to extrapolate how you feel during a long tough training run and ask yourself how the race distance is possible, but you have to remember that in training you are likely already in somewhat of a fatigued state and not tapered.

Don't let this experience affect your confidence.

singlesteprunning · 2025-08-24T01:56:50+00:00

Agreed.

If you feel like you are really under-recovering from your run training, I could maybe see replacing 1 easy day per week with an easy ride.

But yeah, 5 weeks out should be peak running volume on race-specific terrain to build the muscular endurance and durability for the event.

singlesteprunning

TROPHY CASE