Author Archives: Steven Gomez

Comparing training and race paces from different methods, coaches and materials

Various training approaches will give you comparisons of the times you can run at different race distances based on a recent finishing time in another race. For example, each method may take your 5K time and from that estimate how fast you would run a marathon.

They also provide estimates of your pace in easy runs as well as during recovery intervals between speedwork reps.

Of course, these approaches don’t estimate times the same way. Out of curiosity I decide to compare these different time estimates on a spreadsheet. I didn’t have any sort of scientific hypothesis or goal behind this, other than mere curiosity.

I compared:

Continue reading

Tagged , , , , , , , , ,

The ARC Trainer might be a runner’s best cross training tool

ARCTrainerI’ve cross trained with a variety of methods and machines over my time as a runner. There might be more runner-specific cross training methods than the ARC Trainer, but you won’t find one simpler and more readily available in most gyms.

The ARC Trainer is a machine developed in 2003 by a company called Cybex International. Your legs move forward and back on tracking similar to an elliptical, except the motion is more straightforward, and the angle is closer to that of running uphill. On some ARC Trainers the arms may move as they do on ellipticals, but on most (including the ones at my gym) the handles are stationary and only your legs are intended to move.

The ARC Trainers are usually empty at gyms where they’re available (including my current gym), and it’s a bit of a surprise they have stuck around this long given their limited popularity. But they’re still present in many big gyms, and after discovering them recently I quickly discovered that they’re my most effective cross training tool. When the gym’s packed and everyone’s crowding the weights, treadmills and ellipticals, the ARC Trainers are a widely available and welcome training option.

Continue reading

Tagged , ,

Exodus.

It turns out I will not be running the 2019 Chicago Marathon, because I will not be living in Chicago any more! After 4.5 years in Chicago, I am moving away in August to live with family in Las Vegas. A combination of brewing circumstances have now forced my hand.

I’ve been financially treading water, and my family in Las Vegas has always left the door open to come live with them at a low overhead. My sisters and parents each have a spare room I could live in. Plus, most importantly, a number of key family events in Vegas would have required me to fly in several times at cost over the next year, which made staying in Chicago financially unworkable.

With my apartment lease expiring at the end of August, with the new 2020 Illinois budget having raised various personal costs, with growing unrest in the city itself, and with no remaining serious personal ties to the city outside of my current day job… the time was right to cut the cord anyway.

Now is a good time to go and recharge a bit, while spending quality time with a family I haven’t seen more than twice a year over the last several years.

I don’t want to leave my job (I asked about continuing to work remotely, and that’s a possibility with some breaks), and I am despite all the city’s difficulties sad to finally leave Chicago.

But along with the time being right to go, there’s a lot of opportunity to the move.

– I mentioned the financial side, and the chance to spend a lot more time with family.
– Because the overhead is a lot lower, it’s not as big a deal to take a lesser salary at a new role if needed (plus Nevada has no income tax!), opening up my work options quite a bit.
– I would have had to fly in three times over the next year for holidays and upcoming family events. Now that I’d be right there, there’s no need to pay for airfare or take time off from work.
– While Vegas summers are brutal, the winters are of course super mild and great for running. Temps average around 50 degrees Fahrenheit and the weather is rarely anything other than sunny and clear. And of course, because it’s a desert, the air is super dry so humidity doesn’t ever complicate the conditions.
– Because of the mild winter conditions, training for Vancouver becomes a lot easier because I can run outdoors with no trouble pretty much every day (though now I just need to remember to use the sunscreen a lot more often).
– Flying to the PNW becomes cheaper and a lot less complicated from Las Vegas than from Chicago. I also have a lot more direct options than I did in Chicago. Vancouver in particular becomes a much easier flight to book.
– While Vegas has its crime and share of local unrest… I’d still be harassed much, much less than I am in Chicago every day, especially where my family lives along the more remote edge of town.
– Since I won’t live in a tiny studio apartment anymore, I actually will have kitchen counter space, which opens up my food prep options. Plus my family will have additional cooking supplies I don’t have. I’ll also have an in-unit washer and dryer to use for laundry, which makes doing that cheaper and a lot easier (currently I’m washing $10 in large loads every couple weeks).
– And, of course, since I’ll be near my family all the time, we’ll be able to do more stuff together more often.

Sure, there are tradeoffs.

– I’ll no longer walk to get everywhere, so my day to day natural physical activity will go down. Every run will require a conscious effort and time set aside. Even going for a simple walk to get some air won’t be as easy, as Vegas is not a particularly walkable city even aside from the heat.
– From mid-spring to fall, it’s unworkably hot outside (as I write this it’s 100 degrees Fahrenheit, 38 celsius, and that’s mild compared to typical 110+ (43’C) summer temps). Outdoor runs longer than a few miles and outside the early morning hours will be impossible. I’ll have treadmills available, but any run longer than a few miles will be very tough to do from March to October.
– Having to drive everywhere, I’ll spend far more money on auto fuel. Auto insurance will be a lot more expensive. While I won’t pay much for rent and utilities, I’ll pay a lot more to get around.
– Going to the store to get food will be more of a chore because I have to drive. Plus, since I’m sharing space with family and they of course have their own food, food storage space will be limited. I can’t buy a ton of meat and produce and expect to store it. I have to plan ahead more for food. They will have food available, sure, but our diets are different.

In any case, this is a move I can make now but might not be able to make later. Also, if I were to stay in Chicago and suffer any setbacks during the next year, it would be a lot harder to overcome. Plus, of course, I mentioned all the travel I’d have to do this next year to Vegas, and it makes far more sense to just be in Vegas full time instead. This is along with everything else about breaking a cycle and putting myself in a better position for the years to come.

But, because of that, it changes my racing plans for the rest of the year. It makes no sense to train for a marathon amidst such a big transition. I was looking training-wise to step back for a little while and train for shorter distances… and this now presents a good extended opportunity to do that before training for Vancouver 2020.

As for now, I hit the brakes on training for Chicago, right as I was starting. Not necessarily a bad thing!

Tagged

Run Better’s 42.2km Marathon Plan: Who’s It Good For?

RunBetterAlong with running the Vancouver Marathon, one of my favorite takeaways from my Vancouver trip this May was buying a copy of Canadian author Jean Francois Harvey’s book Run Better. Published in Canada and mostly unknown outside of the Maple North, the book focuses on helping runners improve their form and prevent or heal injuries with a ground-up approach to running mechanics.

I’m not going to review the book but will admit bias and say I love it, it’s simply and well written, and I recommend finding a copy if you struggle with your day to day running in any way.

Though it’s mostly a book of fundamentals, the book does have training schedules for races from the 5K to the Marathon. Each plan has two schedules arbitrary split between faster and slower times (with of course the faster plan asking for more speedwork, though the volume is mostly the same).

I want to go ahead and review the plan, if for no other reason than I am actually planning to follow it while training to run a marathon this fall.

The Plan:

Continue reading

Tagged , , , ,

How runners can effectively track cross training

person on elliptical trainer

Photo by Pixabay on Pexels.com

One thing clear to me on this marathon training cycle is that getting in a lot of miles is probably not going to happen. It’s one reason I went ahead and joined the gym near my home: I need to do more to fill in the blanks with cross training. I’ll hit my key workouts whether outdoors or indoors, and then have a variety of indoor options with which to fill in the blanks.

Filling in the blanks however requires some analysis. People cross train, but people don’t have a firm basis from which to equate their cross training to the needed aerobic development.

How much work on the bike or elliptical equals one mile of easy running? Most do an indeterminate amount of cross training, but beyond knowing that it helps some with training, they have no idea how many miles or how much progress it has helped make them.

(I will also note that, while some writers and coaches think it so, I don’t consider treadmill running cross training. I realize at a zero incline, with a consistent surface, and with no wind resistance… running on a treadmill could be easier than regular running. However, there are enough equalizing factors I’ll discuss another time that can and usually do make it as difficult, sometimes more difficult, than regular running. Plus, you still are bearing all of your weight at a higher speed and intensity, as you do with running. So, I consider miles run on the treadmill equal to regular running miles.)

What’s the best way to figure out how much value, how much volume, a cross training workout provided to your training? It’s a question I’ve dabbled with over time, and wrestled with more in recent memory, especially now that I’m cross training more frequently at the gym.

I think the best way to figure this out is:

Continue reading

Tagged , , , , , , , , ,

The less you run during marathon training, the more important strength training becomes

As a runner, your body can only handle so much mileage. Some runners can pile over 100 miles a week. Some runners can’t run more than 3-4 days a week.

A better more emcompassing way to put it is that you can only handle so much time on your feet. Sure, some runners are faster than others and that’s why they can rack up 100+ miles at an easy pace, whereas if most of us ran the same amount of time we’d probably max out at around 60-65.

Back to the main point: While it’d be ideal to have you log 50+ miles while training for a marathon, many can’t quite hit that number within their reasonable best efforts, or their plan doesn’t ask that much. Even if your plan does, maybe you struggle for understandable reasons to do it: Hal Higdon might ask for 20 milers and 7-10 mile midweek runs, and maybe you don’t have the time to put them in… or your body simply gives out after 15 miles. Maybe the Hansons want you to run 6-8 miles six times a week, but there’s no way you can run six times a week.

However, as Jonathan Savage says, everyone running a marathon has to run the same 26.22 mile distance. Whether your longest run was 15 miles or 18 miles or 22 miles, everyone’s got to run 26.22 on race day. It doesn’t matter if you can’t handle the distance, the pounding that volume requires, in training. You’ll have to handle it eventually just like everyone else.

This doesn’t mean you need to do 20-26 milers in training to be ready. Some runners certainly can do that, sure, and they’ll usually be ready on race day. But while I do think it’s important to develop the aerobic endurance to go no less than 2.5-3.0 hours without stopping… what you do on the other days of the week can be far more flexible.

With one key caveat.

Your body not only has to be aerobically prepared to run long, but it physically must be prepared to take the pounding of that much continuous running. No matter how much you run or how you run, you must develop the physical strength to handle the 3-6 hour pounding. And that simply will not happen on a lighter running schedule by itself.

I also don’t think speed and tempo work is anywhere close to enough by itself. You’ll develop solid ability to run a 10K or something, but that won’t fully prepare you to handle hours of pounding and aerobic demand.

The successful marathoners I know and see all tend to have one other common denominator aside from just running a lot, running regularly and eating/sleeping/recovering well.

They strength train.

Continue reading

Tagged , , , , , ,

The Quadathlon Long Distance Gym Workout

Are you a member of a gym? Does that gym have treadmills and at least three other different kinds of readily available cardio machines, like ellipticals, spin bikes, rowing machines, ARC Trainers, stair climbers… maybe even a pool (assuming of course that you can swim, and own a waterproof watch)?

Are you training for a long distance event like a marathon, an ultra, a bike race, a triathlon, or jury duty?

Then boy do I have a long distance workout for you!

Creative minds can look at all the information I’ve provided and immediately see where I’m going with this (and by the way ignoring a jury duty notice may technically be a crime), but I’m going to spell it out either way.

The Quadathlon is a 2-4 hour workout where you spend 30-60 minutes working at a sustainable pace on each of four different cardio exercises.

This of course requires that each machine or avenue of cross training is readily available: You don’t want to go do the stair climber section and find out they’re all taken or broken. So, of course, make sure the machines you want to use are available.

Also, how long you spend on each machine may be a function of a gym’s policies. Many gyms set a 30 minute limit for using a single machine. So then at a gym like that you do this as a 2 hour workout, period.

This also is a purely cardio/aerobic exercise, because the continuous aerobic activity is integral to the workout. A circuit of weight machines doesn’t work because, along with the stops and starts, trying to speed through these without stopping can be dangerous. It’s also very hard to find 30-60 minutes of continuous weight exercises (and the needed open machines!) that won’t leave you injured. Plus you have to adjust the weight of every machine. It’s a pain; don’t do it.

I recommend starting if possible with the most difficult apparatus first, and then finishing with the easiest, for obvious reasons: Your body will be freshest for the toughest exercise, and will reach the 4th and final one when you’re most tired. If this were intended to be a contest, I’d say do the exercises in reverse. But your goal is not to beat anybody: It’s to get a good workout that won’t injure you.

For example, because cross training is generally done as a soft-impact substitute for running, it makes the most sense to make running on the treadmill the 1st exercise. Running is fundamentally tougher to do than most other cardio exercises because you are bearing your entire weight throughout the exercise.

However, if one particular set of machines tends to fill up often while the others are empty, I would then start with the busiest machines first. Usually in gyms this is the treadmill, and that’s typically a logical starting point anyway. But gyms with rowing machines tend not to stock a lot of those despite being popular. So maybe if you want to row and that’s open you should start with that.

One exception: Some people consider swimming nice and relaxing, and may want to do that last. But if you struggle to stay afloat when tired, maybe don’t do that one last. I don’t want you to drown at the end of a 4 hour workout! Maybe do that one 2nd.

If you use the pool as one exercise, get your triathlete on afterward by quickly changing into gym-appropriate gear for your next exercise (probably the most difficult one). And vice versa: If switching to the pool, change quickly into your pool gear. Of course, don’t run or walk fast on wet terrain. Be brisk but be careful. Do all your rushing while sitting down.

A good exercise to do last, if available, is the exercise bike, especially if you opt for the easier recumbent (sitting) bike. It’s easier to maintain a basic aerobic effort when exhausted on the bike. Plus, more importantly, many tend to feel real stiff when they get off the bike after a long workout. You don’t want to get on another machine for 30-60 more minutes in that condition.

If your gym has it, you’ve used it before for more than a few minutes, and you’re up for it… another good final exercise is the hand crank, a sort of arm bike. The advantage to finishing with this is all the other exercises require your legs, and this one uses your arms instead, which should be somewhat fresher and won’t ask anything of your tired legs.

A good example of a common Quadathlon Workout would be this:

Event 1: Treadmill, at tempo, 30 minutes.
Event 2: Elliptical, easy/moderate effort, 30 minutes.
Event 3: ARC Trainer, first 3/4 easy, last 1/4 moderate, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or, if your gym has a really popular rowing machine and it’s available:

Event 1: Rowing machine, moderate effort, 30 minutes.
Event 2: Treadmill, first 3/4 easy, last 1/4 at tempo, 30 minutes.
Event 3: Elliptical, easy/moderate effort, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or maybe you cannot or don’t want to run at all this weekend.

Event 1: Swimming in gym pool, 30 minutes. Change into gym gear.
Event 2: ARC Trainer, easy/moderate effort, 30 minutes.
Event 3: Elliptical, easy/moderate effort, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or:

Event 1: Jury duty, wait 4 hours, get sent home instead.
Event 2: Get to gym, get on treadmill…

… okay, maybe not.

For the most part, the Quadathlon is a challenging 2 hour aerobic workout, requiring differing ranges of motion throughout, and you usually only need to run 3-4 miles total.

This is an excellent idea for weekend “long run” workouts where you might not have it in you to knock out 10-20 miles that day but you do want to get in a long effort.

Tagged , , , , , , , ,

The Open Road Mile: Modifying the mile strategy for non-track courses

Previously I wrote about a strategy for running your best mile on a standard track. Of course, not only do many people not have access to a track, but in many situations you may be asked to run a mile on a course that definitely isn’t a track, e.g. a mile long road race, or a time trial at school, the military, as part of a fitness class, etc.

The strategy I wrote about doesn’t quite work here because it’s built around each of the four laps taken around a track. In fact, as I mentioned when discussing Lane 8, running the mile in a different lane not only changes the start and finish for your mile, but requires you adjust the strategy even then.

So what do you do when you’re running a mile on an unmarked course? Can the strategy be adjusted for that?

Totally. If you don’t have a marked course for your mile, but you at least know you’re running a full mile… this method can be modified by time.

Continue reading

Tagged , ,

How to run a focused and pain relieving track mile

Few races or time trials were as painful for me as the mile. Never lasting more than 7ish minutes, the level of effort a mile trial demands always felt brutal.

I’d do one on the track, and before the first of 4 laps was done I was wondering how in hell I was going to manage three more, let alone post a good time.

At the same time, whenever I’d try to pace myself on the mile I’d end up going far too slow out of the gate and no matter how fast I ended up by the end, the end result was always disappointing.

I’d long since figured out how to pace myself in races, but the mile always flummoxed me. The pacing and technique that served me well in 5Ks and longer didn’t work with the mile.

Any distance shorter is mostly about busting ass out of the gate and running as fast as you could. That’s easy. And that doesn’t work for 1500-1609 meters.

But I finally figured it out, how to measure out your max effort in controlled doses and run the best mile you can, on a typical 400 meter track. Once I did this I shattered my mile PR by almost half a minute, and I didn’t even want to die afterward.

Continue reading

Tagged , , ,

The Running Clinic’s 42.2KM Plans: Who’s It Good For?

RunningClinicSub4

Developed by Canada’s Running Clinic, an organization of Canadian running and fitness experts, this 42.2km marathon training plan introduces a simple effort and time limited approach to training that manages to integrate high intensity running without demanding too much of runners.

Americans used to the speedwork/tempo/20-miler approach to marathons may find the Canadian approach to marathon training an interesting change of pace.

How useful is this plan to runners?

The Plan:

Continue reading

Tagged , , , ,

The Park Bench Run: An easy speed workout

trees in park

Photo by Pixabay on Pexels.com

A couple weeks ago, I planned to do some tempo work along a park loop as part of my run commute home. But once I left work and got to the starting point I knew I did not have enough gas in the tank to do the planned 800 meter reps AND take a full cooldown run home. I also didn’t want to take the bus, nor did I want to bag the workout completely and just jog home.

I took one 800 meter rep that went okay, but I knew doing several more was out of the question. What wasn’t out of the question was doing them as part of the run home, a hedge that allowed me to still get the speedwork in while curbing the amount of overall miles and reducing the overall stress of the run.

I didn’t want to do a full out uninterrupted tempo run home, but several reps of a few minutes each was totally fine. So here’s what I did:

Continue reading

Tagged , , , ,

Finally Getting Back In The Gym

I finally got a membership at the nearby Planet Fitness. Despite having a gym within a block from home that only costs $10 a month and is open nearly all the time, I balked at getting a membership for a variety of practical reasons that now finally are no longer the case.

The gym itself has pretty much everything I’d need out of a gym. They have a ton of treadmills, several ARC Trainers and ellipticals, several spin and recumbent exercise bikes, and of course a wide variety of free weights and exercise machines. And because of the no-judgment motif of the Planet Fitness brand, everyone working out seems cool and goes about their business without any passive aggression or peacocking you see at other gyms.

I’m digressing a bit. As I ramp into official fall marathon training, the gym provides me with a ton of benefits it turns out I really need this time around. I’ve been admittedly struggling with several aspects of training over the last few months, and the gym’s going to help with several of them.

Continue reading

Tagged , , , , ,

Your goal pace has an easy run pace

Most runners train for a race with a goal pace in mind. Many will train for that goal pace by running it in varying distances and durations during their training.

Various authors, most recently and notably Matt Fitzgerald in 80/20 Running, advocate building a solid base of mostly easy running from which you can do a bit of tempo-specific running each week. This makes sense since your ability to run fast won’t matter much without the aerobic development to sustain a desired pace over your desired race distance.

Jeff Gaudette of Runners Connect takes this a step farther. He actually posits that most runners already have the desired speed to run a goal pace, that what they lack and need to develop is the aerobic and neuromusucular fitness to sustain that pace for their desired race distance.

Gaudette has a good point. Whenever you are able, go outside and run as fast as you reasonably can (i.e. don’t hurt yourself). I imagine if your pace was measured you’d easily exceed your desired goal pace.

I also imagine you won’t be able to hold that fast-as-you-can pace for very long. Running at max speed, you’ll be winded and your muscles will be neurally screaming in seconds. I’ve done max speed reps for giggles a few times, and I find the longest I can reasonably go at that intensity is about 30-45 seconds.

When we do speedwork, we’re not really training ourselves to run faster. Most of us already can run pretty fast. What we’re training is the ability to hold a given speed over a desired distance, whether that distance is 400 meters, 5K, or a marathon. (Ultra distance runners by and large have other aerobic and endurance concerns during training aside from speed)

This is why many coaches say the goal of speedwork should be economy, i.e. refining your form and taking every step as efficiently as possible, so that when you run your races you’ve honed and improved the efficiency of every step.

I realize I’m digressing a bit. I mentioned easy pace for a reason. We focus a lot on speedwork, on our goal pace, while forgetting that every goal pace has a corresponding pace at other distances… as well as a corresponding regular and recovery run pace.

Continue reading

Tagged , , , , , , , , , ,

One key to easy lunges

LungeThroughout my adult life I always struggled with lunges, the leg exercise where you lunge forward and stand on a bent front leg, then step back to a standing position. I’ve always had to work on leg and glute strength, and I’m sure that’s been a factor in my struggles.

My problem was that I’d wobble and struggle with balance stepping forward, and it was a fight to stably land and maintain balance. Stepping back always required a forceful push from the front leg.

I don’t remember the exact moment I realized the key to successful lunges, possibly while reading Jean Francois Harvey’s book Run Better. But once it occurred to me, and I focused on this element while lunging, they immediately became easy to do. And now it’s about focusing on control and building strength in habit.

Continue reading

Tagged , , , , ,

Two simple reasons you’re not losing fat

Even after shedding 30 pounds over the years… I used to beat my head into the proverbial wall at times trying to figure out why I couldn’t lose weight, why it seemed like I was gaining weight.

Now, when the scale does tip one way or the other, most of the time I know exactly why weight peels off, why I suddenly gained a few pounds, why the scale’s not moving.

It certainly helps that nowadays I focus more on fueling and refueling workouts and recovery, and it’s not as important how much weight I do or don’t lose. My weight for now is okay, even if it could be better, and as long as I don’t put on a bunch for good I’m not as concerned about it as I am about maintaining my training and health.

Back to the point: When the scale tips, when pounds go off, when they peel off, I have a pretty good idea of why. It often comes down to two important factors aside from mere calories consumed vs calories burned.

If you’re trying to lose fat, and you find (despite your calorie counts making sense) the weight is not coming off or that you’re actually gaining weight, it may come down to two likely culprits.

Continue reading

Tagged , , ,

Would I drop out of the 2019 Chicago Marathon?

Despite growing up in the hot Las Vegas desert, I actually don’t like hot weather. To this day I still struggle a lot in warm temperatures. This might have something to do with why I acclimate so well to cooler wet climates like Seattle and the extremely cold winters of Chicago.

I work hard year round to acclimate to rising or falling temperatures. Spring and summer not only are no exception but in my case it’s crucial to handling runs in summer heat. My forehead for some reason won’t sweat for some time when it warms up (it eventually will by mid/late summer) and that exacerbates how hot conditions feel for me.

Also, with a bigger frame than other runners, I absorb and retain heat a lot better than others. That’s great in winter, and not so great in summer.

I have a hard time with basic runs when it gets hotter than before. 65-70 degrees will probably feel okay in September, but right now it’s like a sauna of death for me to run in. I have a hard time going more than a couple miles without stopping, and in suitably hot conditions I may even have to stop for good after a couple miles.

If regular runs are hard, you can imagine what speedwork and races feel like. Speedwork at least usually allows you to stop and rest every few minutes. A race, however, demands a non-stop effort until you reach the finish line. Even a 5K may be too much if it’s warm enough.

Now consider the challenge of running a full marathon. By itself in ideal conditions it’s a monumentally difficult feat. Add in any warmth above 60 degrees and you’ve exponentially increased the difficulty. Once temperatures reach an otherwise mild 70 degrees you actually begin to put runners’ health in danger.

Continue reading

Tagged , , , , ,
Advertisements
Advertisements