Speed Thrills

Warming temperatures and longer days herald the arrival of spring...and the commencement of formal speed work for many of us.  If you're like me, the temptation to get to the track and try on your spring (or spring loaded?) legs is intense.  If you're like many others, however, you might approach the track with trepidation, either because it's like a sideways hamster wheel or because it may seem intimidating ("Me run 400s?And what's a 400?").  OK, it MAY be a bit boring for some, but approached correctly, the track can be an awesome addition to your training plan.

Success on the track starts with consistency on the roads and trails.  While anyone can go to a track and run fast for a bit, sustained speed is based upon strength, which is based upon aerobic fitness, which is based upon...a base!  Of course, sheer speed also depends upon anaerobic fitness as well, but the mistake made by many is to launch into a lot of short/fast training -- by the way, "short" for most of us means distances of 400M (one lap) or under -- without having established a firm base or without gearing your muscles toward such efforts.  Running a fast 200 is a very different animal from running a fast mile, and both have very different benefits (and outcomes).  If you want to run bunches of either, however, you need to have established the ability to sustain the efforts in your legs, heart, and lungs.

This also is not to say that running short/fast can't be helpful, since there are definitely benefits in terms of improving one's stride, turnover, and ability to get to a faster middle distance (800M, mile, 5000M, etc.) pace.  But since most of us don't do drills or do explosive runs or lift with our legs a lot, it can be harmful simply to start out on the track running 200s and 400s.  My advice is to work into the shorter bursts or perhaps incorporate a few towards the end of a longer workout.  50-100M striders work well also after a workout (and at an easier pace before the workout) to stretch one's legs and prepare for faster work.  Indeed, striders after a long run can help work out some of the kinks as well.

So where does one start?  I'll be starting track workouts (for myself and others) in the next week or so, and I'll be doing repeats of 800M and above, likely up to 2M runs.  Depending upon levels of fitness, we might run more or less, but a decent track workout typically will cover three miles of speed (plus the rests, or intervals).  I am also a huge fan of tempo runs that can be done on or off the track, but I find it very useful as a fitness indicator to do three or four-mile tempo runs on the track.  Tempo basically means a pace at or near race pace, and the runs can be done numerous ways.  A three-mile tempo run could be done at a consistent pace or as a step down (2nd faster than 1st, 3rd faster than 2nd, etc.).  You can get a good idea of where you are relative to a 10K or even half marathon with a 3-5M tempo run, and these runs become a staple of my training in season as a source of strength AND speed training.  My marathon training, for example, incorporated 3x3M on the track; my half marathon and marathon training also incorporated track tempo runs that built from 3M up to 10M (yes, 40-laps of the track).  I also run workouts like 5xmile as a step down, one of which recently may have helped spark a friend and club-mate to a 3-minute PR in a half marathon. 

There are many variations, but the important principle is to show up with a base that can support these efforts as noted above.  Going a LITTLE faster than normal and continuing to build base is fine at this point as well.  One need not worry about going super fast at this point - it would likely be counter-productive anyway.  But going faster and beginning to get to and under) race pace has great physical and mental benefits come race day.  So get ready, take your marks, and go take a run on the track in the near future.

http://thebestmeruncoaching.com.p9.hostingprod.com/home

Race Wrap Up

Last week, I left you all with the reasons I race and a predicted time.  The reasons all held up and I had a blast; the prediction, well, not quite time-wise, but I did win my age group at the March Madness Duathlon in Central Park, NY.

EVERY race is a learning experience, and this one was no different.  Coming back from injury means that racing is a bit of a crap shoot, but I felt in decent (if not sharp and super fast) shape and able to compete.  Race day was cold - mid-30s at the start - so a good warm up was important, and I had an OK warm up, though no real ability to warm up on the bike, which I think I paid for later.

In a duathlon, effort management is paramount.  The first run needs to be quick but not over the top given the bike and 2nd run coming afterward.  For me, I hadn't launched into a fast run first thing in the morning in a while either, so I was a bit cautious.  Everything went fine, and I felt in control the whole way, remaining in my comfort zone more than I usually would...which resulted in a time nearly a minute slower than I'd done in the past, but...OK.  A fast transition and a bike mount, and off for two loops of the park.

The bike ride HURT - but I mean in terms of suffering, not injury-type pain (btw, being able to tell the difference is an important skill).  I suspect this is because I was not rested nearly enough, but since this was the first race of the season and not really a focal point, it was OK.  But WOW, the first loop of the park was not fun.  Things improved somewhat the second loop, but my bike time was also a minute slower than in prior years and well slower than I wanted.  Turns out that all the times seemed to be impacted a bit by the cold.

Off the bike to the really rude awakening of the second run.  I'd been doing bricks - runs after bikes, in this case - for weeks, and my strength is typically the run after the bike, but I felt AWFUL the first half-mile.  Welcome back to racing, I guess.  I gutted it out and my legs loosened a bit.  I was able to pick it up (or so it felt) a bit and held off a runner behind me.  I finished in 1:03:33, off my prediction by 1:48, but it was still an AG win and everything felt fine (if not a bit sore) after.

I took away a few things from the race in terms of my fitness, recoverability, and stamina.  All important lessons as the season now begins in earnest.

PS - I'm the guy in the "G" Gatorade kit.

http://thebestmeruncoaching.com.p9.hostingprod.com/home

Why Race?

I race to compete.

I race to be the best me.

I race to win - now, it's my age group.

I race to celebrate the fruits of my training.

I race because I love the thrill of competition.

If I don't win or podium, as long as I am happy with my performance, it's all good.

Let's see how this all works out tomorrow.  The race: March Madness Duathlon in Central Park, NYC.  Distances are 2.2M run - 12M bike - 2.2M run.  Prediction: 1:01:45

http://thebestmeruncoaching.com.p9.hostingprod.com/home

Different strokes...er, strides

[Coach's note: this is not a technique entry, though there may be an attempt at that in the not too distant future]

I had a conversation with a club-mate this morning over coffee and after swimming about improving at running.  "I want to run faster," she said.  Now, I view this person as a pretty strong runner, but everyone wants to improve, right?  But I also thought she ran fairly frequently.  Nonetheless, I asked how often she ran.  "Three days a week."  My knee jerk reaction, based on many conversations with triathletes, was "Well, that's not enough!"

Later on, I thought about that automatic reaction and felt that perhaps I had spoken a bit too soon.  To be honest, I really don't think that three days a week of running is enough to drive improvement.  The basic reasoning is that I don't believe that those three days offer enough volume or provide enough base to support strong speed work or longer distance (triathletes, take heed...running well off the bike takes both cycling AND running strength).  That said, the intervening couple hours of thought caused me to reflect and think about the individual.

Obviously, there is no cookie cutter answer for how much training one needs to improve.  Someone who is injury prone might ONLY be able to run 3-4 days a week, and then perhaps not be able to run long on pavement; someone else might be able to run 5 or more days per week but not be able to sustain speedwork; and so on.  What this gets back to is the need for individual approaches and adaptations to standard thinking in terms of training and results.  3 days a week might work well for someone new to the sport to get from 11 to 10 or 9 minutes per mile; 5 or 6 days a week might be necessary - if tolerable and available - to get from 8 minutes to under 7 per mile; and so on.  Moreover, the combination of runs (and their intensity) ranging from speed to distance to recovery play a huge role in success. 

The important thing is that what works for one person may not work for another, and it is that individuality that must be considered when applying any sort of running advice or a plan.

http://thebestmeruncoaching.com.p9.hostingprod.com/home

Pooling your (running) interest

I love deep water running.
I hate deep water running.


What's the source of this love/hate relationship?  For years, I'd heard that elite athletes not only take to deep water running (DWR) when injured, but that some use it regularly as a training supplement. Why would they do this?  Simply put, the lack of impact and the effort level achieved (assuming you have the right leader/teacher) are well worth what is often a mind-numbing experience, particularly if done solo.  More to the point, however, injuries over in the last year and a half forced me into the pool, and I'm a better (and now uninjured) athlete for it.

I'd tried the elliptical. I'd tried other machines.  My conclusion is that there is simply nothing that simulates a run better than DWR.  Sure, there is no impact, and thus when you finally do hit the pavement, your muscles (thighs and calves) might be in for a bit of a wake up call, but you can absolutely get a similar range of motion and aerobic benefit from DWR.  Indeed, with the right instructor and techniques, you can get a whole body/core/run workout over the course of a class.  You can do intervals.  I have seen the light.

That said, I am quite happy to be back on the pavement, but I've learned that an hour-long (or even 30-minute long) DWR session can be a great substitute for a run.  Find a good group and some great music, and you'll find yourself enjoying the workout even as you sweat (yes) in the pool.  Want more details from an expert and class leader?  Contact Debbie Ragals at treadh20@gmail.com.

http://thebestmeruncoaching.com.p9.hostingprod.com/home

Run(ning) on sentences

Welcome to the first Best Me blog.  Within  these confines, I'll wax poetic - and sometimes less so - on everything running.  First item to tackle should be interesting: running outdoors vs. indoors.

I confess -- I HATE the treadmill just like I HATE spin class (OK, I'm a hater).  I do enough boring stuff, like cycle on a trainer endlessly and swim laps in pools, but those simply cannot be helped. Well, that and I refuse to cycle outside below 30 degrees, which may have SOME relationship to what I'll write about running here.  But I'd argue the pain factor of a 25-degree bike ride is WAY more than that of a 25 (or 20 or 15) degree run.  I've written my adage of dressing for 20 degrees warmer than it is outside when running; well, in cycling, every descent brings fresh freezing.

I've run in 3 degree temperatures in Minnesota; I've run in 4 degree temps in Hanover, New Hampshire. I often run in the teens and any other available temperature here in Westchester, and other than cold hands and toes for the first ten minutes, it's all good. There's no freezing of lungs, no frostbite, etc. assuming you dress appropriately and cover/wind-protect those areas that...demand such protection.

But some folks are as against running in the cold as I am against cycling in it, so OK.  But the thing that makes me really nervous about the tready (or dreadmill, as some call it) is that it can take you out of your normal stride, unless you are using an extra large version like elite athletes often do or have access to (though even then, you have to concentrate on lifting your foot off the tread vs. having it dragged along extra).  Now, as someone with a prior achilles problem and current (though seemingly fixed) hamstring issue, having a normal stride (and foot plant and push off) is paramount, so I loathe to hit the tready for anything more than a jog, and even then only when unavoidable or extremely practical (e.g., quick warm up in the gym).

That said, there are folks who succeed and swear by the tready, so I'll never make a broad pronouncement warning people away.  Rather, my counsel would be to see how you feel on it, make sure that you can maintain as normal a stride and plant as possible, make sure you are hydrating, and try it out.  But please don't be afraid of the cold...my default is always to get out there and run!

http://thebestmeruncoaching.com.p9.hostingprod.com/home