Deena Kastor and Jim Ryun answer your questions about their career right here on LRC

I would like to have thought of a better question but for the life of me I can't. Haven't seen it yet so far so what is your all time favorite session?

Deena,

What were your 'go-to' workouts during your marathon career? Also, did you run high mileage weeks constantly back-to-back during your build-up or did you incorporate easier recovery weeks as well?

ephillips wrote:

One of the greatest thrills of my marathoning days was in the 2009 NYC Marathon. Deena was an on-course correspondent for NBC that day, and she was rolling through the field of runners on the back of a motorcycle with her microphone. The motorcycle cruised up alongside me...and as soon as I realized who was onboard...I extended my arm for a fist bump. Deena was happy to respond...and it gave me such a huge lift! Went on to exceed my expectations that day...so THANKS for the motivation, Deena!

So awesome! Any time! BTW, I am horrified on the backs of those motorcycles! I can't get my mind to stop thinking I'm going to fall off or swerve into a runner and ruin their race. During the Olympic Trials in Atlanta (what an amazing day!), I had the privilege of working for NBC by riding on the back of an open cart to cover the women's race. With it being such a windy day and such a hilly course, I couldn't help but panic at the thought of my folder flying off my lap and creating an obstacle for the women's lead pack.

ShilohDoesntCare wrote:

I would like to have thought of a better question but for the life of me I can't. Haven't seen it yet so far so what is your all time favorite session?

My all-time favorite session is when we do 2 mile repeats (on the road) up at the lakes basin (9000 feet). There is no other workout that burns my lungs and numbs my legs quite like this workout. 3-4 x 2mile with 3 min jog recovery. I usually need a 4 hour nap the days I do this.

Hi Deena, thanks for chatting!

My question concerns the scheduling of workouts and recovery.

Many amateur running programs tend to alternate hard/easy days, for example, easy MWF, workouts Tuesday/Thursday and a long run on the weekend. On the other hand, many professional runners seem to inject some sort of quality work on consecutive days. What has been your experience with figuring out how hard and how often to push yourself in training over the years?

One more from me Deena

Now that Mammoth has a new sponsor is there any sort of timeline you can expect for new merch to be available? I'd like to buy something from you guys to show some sort of support. Thanks for everything.

SDSU Aztec wrote:

Please ask Jim what the story is behind his legendary 5:38 mile. That one of the most talented milers who ever lived and ran 4:07 the next Spring, could run that slowly, doesn't make sense.

He was a beginning runner. A true novice with a lot of potential. Your question doesn't make any sense.

Do you ever recall any "scary" moments while running? Like either points where you knew you were in serious trouble if you continued OR any scary encounters while running? Bears? Mountain lions?

RunBum wrote:

Deena,

What were your 'go-to' workouts during your marathon career? Also, did you run high mileage weeks constantly back-to-back during your build-up or did you incorporate easier recovery weeks as well?

In a marathon build up, I try and get the best out of EVERY workout, but not over-emphasize any single workout. Does that make sense? The success of a build up is in the months put together, a mix of speed (like mile repeats) for efficiency and injury prevention, tempo runs for nailing pace, and long runs for emphasizing aerobic endurance. Incorporate all three of these workouts into a 7-10 day cycle as you build mileage. We have always set a time frame to go "mileage crazy". It would be a time-window roughly two months before the peak marathon, where if I felt good, I could hit back to back 140 mile weeks. And, if in a build up I didn't feel great enough to get that high of mileage, I'd make sure not to dwell and look at other reasons I was having good preparation. I might think, "OK. I am not running 140 miles this week, but I rested because it seemed that is what my body needed to run sub 5 min mile repeats."

A week looked like this:

Monday AM: Easy 15M. 8 x strides PM Easy 5M

Tuesday AM: 3 mile warm up/cool down 8 x mile repeat or 4 x 2mile repeat. PM: easy 6miles

Wednesday AM: Hilly 20 miles. PM: easy 5 miles

Thursday AM: easy 12m. 8 x strides PM: easy 6m

Friday: AM 3 mile warm up/cool down with 8-12 mile tempo run PM: 6 miles easy

Saturday AM: easy 12m. PM easy 5-6miles

Sunday: 15-22 miles

David S wrote:

Hi Deena, thanks for chatting!

My question concerns the scheduling of workouts and recovery.

Many amateur running programs tend to alternate hard/easy days, for example, easy MWF, workouts Tuesday/Thursday and a long run on the weekend. On the other hand, many professional runners seem to inject some sort of quality work on consecutive days. What has been your experience with figuring out how hard and how often to push yourself in training over the years?

I actually know from experience that it is good to mix it up. Sometimes we'll do a tempo run on Friday, easy Saturday, and long run Sunday. But other weeks we might do a long tempo on Saturday and go into the long run Sunday a bit tired. The whole game is giving your body new stimuli to grow from. Avoid plateauing by mixing up the style and types of workouts you do. Be sure to pay attention to what sequence of workouts your body thrives.

ShilohDoesntCare wrote:

One more from me Deena

Now that Mammoth has a new sponsor is there any sort of timeline you can expect for new merch to be available? I'd like to buy something from you guys to show some sort of support. Thanks for everything.

That's so nice. Thank you. We are not creating new merchandise right now because we just had to cancel our July 4th Footloose Freedom Mile (our largest money generator), and with funds being shortened, we want to make sure our financial resources are going straight to our athletes training for 2021 Olympic Trials. We give them a monthly stipend to help offset housing and therapy. I will say, that our Mammoth Track Club Muiir camping mug is my favorite!

To Jim: How far can you punt a football?

To Deena: Same question.

For Deena and Jim: what was the hardest workout you ever completed?

Thank you for such a detailed response. Really enjoyed your book!

Deena wrote:

LoneStarXC wrote:

1). Do you read LRC regularly?

2). Which is your favorite: llamas or alpacas? ?

I'm sure these questions have something to do with one another! 1) Not regularly, but consider Robert and Weldon long-time friends (and great contributors) in the running world. I more see posts on social media since I follow LR and J Gault on twitter. 2) So maybe if I frequented the message boards I would know the trap of this question. HaHa. I'm intrigued...

No trap, lol! If you frequented the boards, you would know that llamas and alpacas are my FAVORITE!

You didn’t actually answer that question, BTW. So, which fluffy camelid do you like best?

As it relates to hyperandrogegism or the growing population of transgender, we need a lot more scientific data. It isn't just an issue of testosterone production, but many of the other endurance/power benefits that occur. Please follow up if you have additional comments or more questions. I'd love if we could be part of the solution!

Hello Deena

That was a very thoughtful answer. My name is Joanna Harper and I recently moved to England so I can spend the rest of my working life gathering data on transgender athletes. It will take another ten or twelve years, but we will get more data. The Brojos can put you in touch with me if you like.

To both Jim and Deena:

Looking back on your running career, what would you tell your younger self?

Hi Deena - What are some non-running activities that you do that have helped in your running?

Mr. Ryan........I saw you run 3:51.1 for the mile at Bakersfield in 1967, where you literally led from the first step of the race. The track was basically a dirt track which necessitated spiked shoes. I have always maintained that "race" (you won by 50-60 yards) was the greatest mile ever run. How much faster do you think you would have run with pacers, a modern track surface, and today's improvement in shoes? I believe you could have easily run sub 3:45.

Thank you........