Tag Archives: quality workouts

It’s Just Too Hot, Guys

Today, after a few easy and off days, I went out for some speed repeats. It’s excessively hot in Las Vegas right now, with high temperatures exceeding 115°F, and low temperatures barely reaching 90°F before going up again with the sunrise.

It was 91°F at about 5:45am when I started the first of what I planned to be five (5) 90 second hard repeats on a long stretch of trail. After two of these, I grabbed my water bottle from the stop point and decided to end the workout right there, heading back.

I wasn’t in serious distress, nor did I go too hard on the repeats. In fact, I probably accelerated into them better than I had been doing on repeats in a while. I ran them smart and my pace was solid. I didn’t feel sick or anything. But the combination of quick fatigue and the heat told me that what little I had done was for now enough. I walked back to the ranch.

I’ve stated before that one of my goals with this summer’s Indy Marathon training was to address training seriously in the heat. So far, as temps have risen this past month, I’ve handled what speed workouts I’ve done in the hotter weather fairly well.

The only workouts I don’t feel good about so far are my longer runs. I’m coming up on three weeks since my last true long run (though I have a 10 miler planned Saturday), and I have yet to exceed 10 miles. It is early and still base training, and the plan all along was to backload the longest/hardest running for after Labor Day when the temps drop back to human levels. But I’m still not able to get what I’m looking for out of current long runs.

All of this said, I have to be mindful not as much of my continuing adaption to the typically extreme vegas heat, but of these stretches where it’s very hot even for a Vegas summer. This is a true heat wave, with temps exceeding 115°F, the top end of what heat Vegas typically gets. Much of the Western United States is in this massive heat wave right now.

This is not the time to power through a workout if I find my body struggling or tiring more quickly in these conditions than expected. While sleep and nutrition can also be factors, I’ve actually done mostly well on both those fronts this week to where I can discount those being key contributors. If anything, I should have been more ready to go for this workout than typical given that and the extra recent recovery.

But extreme heat takes a lot out of you, prior heat adaptions or not. I had water with me but hydration had negligble effect on how it felt.

Sometimes it just makes more sense to cut a workout in those conditions short, and either run it out otherwise later (I can and may cross train after work) or just take a mulligan and move on to tomorrow.

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The Idea of a Bad Workout

I don’t have bad workouts.

That’s definitely not because I’m perfect, or because I don’t challenge myself. And it’s not like I don’t have good workouts.

I’ve had plenty of workouts that didn’t go the way I wanted. I fail over and over again. I’ve had to cut workouts short, re-configure workouts, turn quality workouts into simple easy runs, stop the workout early and go home, etc.

But none of these workouts were bad. I didn’t screw them up… even if maybe I screwed something up (e.g. ran repeats too fast, went out too hard, didn’t bring hydration, ate or hydrated too much, etc).

I could give you a treatise on the perils of results based analysis, e.g. you ran a race and won, so you think therefore the way you ran the race was good… or you didn’t hit your goal time or finish despite following your race plan, and you decided therefore you screwed it up.

On a similar note, we as human beings often attach emotional judgment to our workouts and races. And so many have a workout not go the way they want and decide the workout was therefore bad. I see and hear this far too often.

To me, workouts are truly bad only if they set back your growth, fitness, or life… for avoidable reasons that were totally within your control.

  • Going out for a run if you’re injured and know you should rest, and aggravating the injury
  • You’re burned out and exhausted and know a run isn’t going to help you in any way, but you go and run anyway.
  • Running in a severe thunderstorm or tornado.
  • Chasing after someone while holding a knife, to try and end them.

As you can see, my threshold for labeling a bad run is somewhat higher than most people.

If I go out for a run, feel crappy the whole way, and don’t feel great when it’s done, I don’t consider that a bad run. I consider that a learning experience. Maybe I could have skipped that run. And now I know, thanks to that run, that maybe running in those circumstances isn’t the best idea or use of my energy.

Today I went out for speed intervals after yet another consecutive night of poor sleep (been having an unusual stretch of these nights recently). I was up for the run but my energy wasn’t high, and though I gave a solid 10K effort I couldn’t go as hard in the repeats as I would have liked.

I did knock out four solid repeats out of the five needed, but I knew while finishing the 4th that I was tapped and at the point where the 5th might push me too far for my good. So I stopped after that 4th and headed home.

Was it a bad workout because I never felt quite right, or because I couldn’t get myself to eke out one last repeat, or because I did them closer to threshold/10K effort than the desired 5K/mile effort?

Or was it a good workout because I made progress in my training plan, finished the needed workout minus just one repeat, didn’t lose any ground with training since I’m still in the base/foundational phase, and moderated my effort to where I felt more rewarded than worn out by a key workout in tired circumstances?

Recall I mentioned the value in giving every workout a purpose. On a similar note, if a run doesn’t go the way you want or doesn’t feel at all good, you can still take away some positive value from your workout. It’s rarely a total waste as long as you apply yourself.

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How I Hydrate (Especially Around Hot Desert Runs)

Photo by Snapwire on Pexels.com

Since I now live in the desert, the higher altitude fringe of the Las Vegas Valley, I’ve gained a lot of experience in running in these hot and dry conditions. To do well running in these conditions, i obviously had to learn how to hydrate effectively.

Workout hydration is a delicate balance. You need to hydrate to avoid the performance (and possibly health) damaging effects of dehydration. But if you consume more fluid than you need, you’re simply going to end up needing the restroom/toilet too often too soon to be worth the trouble.

Over my years of running I have through trial and error developed a useful approach to hydration that running in the hot Vegas desert has helped me fine tune into a reliable methodology.

It is worth noting that training with some degree of very mild dehydration can be useful for developing aerobic fitness. The line between useful and detrimental is very fine, not to mention the line between proper hydration and needlessly overloading your kidneys and bladder. You also must bear in mind that carrying hydration adds weight to your body and will to some subtle degree slow you down on your run.

Thus I don’t mind being a little “dry” during a training run, whether it’s an easy run, a harder speed workout, or a long run. However, I want to avoid tipping over the edge into performance loss from dehydration.

So, my objective is to go into a training session with a rudimentary amount of pre-run hydration, then hydrate as needed during or after the workout.

My Keys to Hydrating Workouts:

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My biggest Chicago training mistake

Hindsight is typically 20/20 when it comes to training mistakes. Often you couldn’t have known at the time you were making a mistake, as experience afterwards is what ultimately taught you that what you thought was right turned out not to be right.

I trained a lot in Chicago as a runner, and I got into pretty good condition for where I was at. I learned how to prevent and safely work through injuries, and I logged a substantial volume of miles while running in dozens of races during the few years I seriously trained.

Looking back, I realize that something I did at every speed or tempo workout was actually counterproductive to my recovery and growth. It was hard to miss in large part because most of the people I trained with made a habit of the same thing, and even coaches didn’t realize this was counterproductive.

But the mistake inadvertently slowed my growth from these workouts, and had I know not to do it then I likely would have recovered more quickly and grown stronger workout-over-workout than I ended up doing. It may have made a substantial difference in how I performed in marathons and other key races.

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Thoughts on the benefits of building your own training schedule

Most people pick someone else’s training plan and just follow that to the letter. That’s probably alright for most, though having a life or other complications can make following most plans a problem.

For example, a Hal Higdon marathon plan follows a fairly set schedule. The intermediate plan has cross training Monday, three easily doable runs in a row on Tuesday through Thursday, Friday off, a moderate run Saturday and then the long run Sunday.

What if you run in the evenings after work but have a commitment on Thursday night that interferes with that run? Or what if you run in the mornings before work, but the 7-8 mile Wednesday runs later in the program are too long to do before work?

Or what happens if you’re exhausted and getting sick at the end of a week? Do you risk compounding that problem by getting your workouts in? Do you risk compromising your training by skipping the Saturday run (or heaven forbid, the very important long run)?

Never mind scheduling concerns: What if the weather is blazing hot and doing a 15 mile long run, even early in the morning when it’s cooler, simply is not do-able without risking serious health problems? What if doing the whole run on a treadmill or otherwise indoors just isn’t practical?

Conversely, what if it’s the dead of winter and windchills have dropped to a deadly low, or your locale just got hit with two feet of snow?

A lot of novice runners would just skip every workout that runs into such interference. And most will get to the start line of their goal race woefully undertrained.

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Work out with purpose when endurance training

men running on road

Photo by RUN 4 FFWPU on Pexels.com

Matt Fitzgerald recently wrote on an interesting topic, asking: At what minimum volume does 80/20 training cease to be useful? I had some useful, common sense thoughts on the topic… that turned into the much longer piece below on endurance training, and how it must evolve past the basic runs consistent in most runners’ training plans.

First, to address Matt’s question… I think it’s important to consider the length of your goal event. Short of the marathon, I think it’s important during easier runs to practice running the duration or distance you plan to run your goal race, to accustom your body to the volume of running required.

For shorter events, this is easier. A 5K (3.11 miles) takes most runners 20-40 minutes, so it stands to reason you should be running at least 20-40 minutes or about 3 miles in easy runs. Doing 1 mile or 5 minute runs aren’t going to help you much at all. Hal Higdon has the right idea for beginners: Just work on running easy as long as you can uninterrupted until you can run 3 uninterrupted miles. That task in itself will suitably occupy most if not all of your training for such a race.

Something longer like a 10K (6.21 miles) might take more like 40-60 minutes. Even if you don’t run 6 miles regularly, running 40-60 minutes regularly in easy runs is probably a better idea than just brief 2-3 mile runs. Even your easier runs should have some specific application to the distance or time you plan to race.

It becomes more complicated running a half marathon, marathon or more. A 13.1 mile Half requires around 90-150 minutes of racing for most. Obviously, it’s not reasonable for most people to run 2 hours or 13 miles everyday. And of course the marathon requires a limit-busting 26.2 miles, and can take several hours. No one in their right mind will ask you to run that much.

The 60 minute race threshold is where a trainee should cease trying to run the distance in easy workouts, and focus instead on aerobically beneficial workouts:

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Is it ever okay to do two quality workouts on back to back days?

woman in gray crew neck shirt running on brown soil during daytime

Cross country runners often train long the day after a race. It’s possible for others to do back to back hard, quality workouts. Photo by Pixabay on Pexels.com

First, to clarify: A quality workout for runners is any run with more than 5 minutes of a challenging volume of running:

  • Fast or otherwise hard running
  • A very long period of running
  • A run with intermittent fast running (such as speed reps)

Secondly, in brief… yes, back to back quality workouts are not only okay but beneficial in some circumstances.

In fact, one demographic of runner actually practices this regularly: Interscholastic cross country runners.

Many cross country runners will run a race or a speed workout on Saturday (a quality workout), followed by their long run on Sunday (also a quality workout). They have an easy day Monday and then follow a more balanced schedule through the school week.

Now, is that healthy? Running guru Jack T Daniels will actually recommend in some of his Daniels Running Formula training plans that, during the peak phase, you do two quality workouts back to back. This is the only period in his plan that you do so. In other phases of such plans he spaces out the quality workouts as others do. In most plans you do the long run later in the week (while he is one coach whose cross country plans have you do a race or quality workout right before a long run).

So while many running minds recommend you avoid running quality workouts back to back, here is Daniels not only scheduling back to backs but in many cases putting them in the important peak phase. Are those other running minds wrong?

Well, no. Most plans might schedule more demanding regular and quality workouts, and perhaps their quality workouts require more recovery. Putting their workouts back to back may be a terrible idea. In Daniels’ case, the back to back quality workouts he schedules are not as daunting: A 3 mile cross country race and a long easy run. The 2nd workout in particular is done at a lower intensity, just for a longer than normal period.

Another training plan where back to backs are possible is IronFit. Because the rest days can be slid elsewhere in the week as needed, and because the workouts need to be done in order, it’s entirely possible that speedwork and a tempo run might be back to back.

Of course, most plans won’t dare schedule a back to back for the reasons stated. That said, they are not taboo. If schedule adjustments force the possibility, or you’re crafting your own training plan where you may need to book back to backs, there is a smart way to do it.

So here is how you should approach the possibility of scheduling a back to back:

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