Tag Archives: quick thoughts

Too much gas, too soon

I finally figured out what caused the hiccups at the Chicago Marathon.

It turns out that a full stomach can put pressure on the diaphragm, and the competing pressures on said diaphragm during a long moderately intense run like the marathon can finally cause the relevant muscles and organs to effectively cramp, spasm and whatever else organs do once they finally run out of gas.

It turns out I fueled *too* well during the early portion of the race. I had taken in over 16 oz of protein and carbohydrate within the first hour. Combined with with the natural slowing of digestion as you get into a longer run of any substantial intensity, I had suddenly maxed out the tank before reaching the halfway point. The pressure on my diaphragm finally caused it to give up around miles 12-14, and there wasn’t much I could do from there.

——

Preventing that next time around is fairly easy: Just make sure not to take in so much fuel.

Of course, that presents another, more common marathon problem: If I don’t take in enough overall, I bonk during the final 10K. And of course your stomach’s digestion slows either way as you proceed. So rationing harder only means fuel taken in later doesn’t get digested in time to be used. It was a key reason I was working hard to fuel in the early stages of Chicago.

I don’t have a firm answer yet, beyond going unpleasantly slow and letting fat-burn catch up enough to fuel the entire race. Ultrarunners succesffully find a middle ground, and I imagine the answer lies somewhere within how they fuel for their much-longer races.

This is a research project that will fit into the rest of my training.

Tagged ,

Quick thoughts on what causes weight gain when running

orange food truck

Photo by Artem Saranin on Pexels.com

If you struggle with weight gain while running, your problem may not necessarily be overeating.

In fact, you need all the nutrients you can get during high volume training. Cutting calories might be the worst thing you can do for your recovery.

Your culprit is not how much you’re eating, but the type of food you’re eating. For most of us, the easiest and most readily available form of satisfying food is processed. It comes out of a box or package. It’s either ready to eat or cooks quickly. It was chemically engineered in a lab and factory to taste good.

This food is high in sodium and a variety of additives. The organs’ struggle to process and coexist with these (non-)”nutrients” inflames your entire body and leads to your prime culprit: Water retention.

Water has weight. Drink a 16 oz glass of water and guess what? You just gained one pound. Ideally, your body urinates, sweats or evaporates this newfound pound out at some point soon.

But when your body is inflamed, it responds by retaining water to surround and protect your organs. The more processed food you eat, the more often you eat it, the more water your body continously retains to buffer your organs from all the chemical byproducts of the garbage you’re eating.

This is why when people try to diet, or clean up their diets, they lose a bunch of weight early on. A cleaner diet eliminates the inflammation and the need to water-protect organs. Your body begins to flush the excess retained water out. Whoosh!

(And yes, you may notice you’ve got to pee a lot more after you start. There goes all that retained water!)

This is also why people on diets see their weight loss slow after an early surge of lost weight. They weren’t losing fat early on. They were losing retained water.

Bakc to the point: If you’re gaining weight as a runner, you almost certainly are eating an excess of processed food. You may have your reasons for eating as you do. Your body is the ultimate scoreboard and won’t lie about what you’re eating and drinking.

Simply put, you can stop and reverse your weight gain by eating more unprocessed whole and natural foods. Eat for the whoosh, get yourself back on track, and stay back on track.

Tagged , , , , , ,

Injuries, your aerobic fitness, and your neuromuscular fitness

person seating on bench while holding knees

Photo by rawpixel.com on Pexels.com

Most common injuries happen because your aerobic fitness improves before your neuromuscular fitness does. You aerobically can run faster, but your bones/muscles/tendons/etc can’t handle running faster yet.

This is actually one (of many) reasons many running minds oppose tempo running. You’re often asking a lot from your body’s structure before it’s built up strength to handle it. While I don’t consider that a damning argument against tempo running, that’s a valid point.

This is also a key reason most recommend you do most of your running at an easy pace. You may be aerobically able to run faster, but that doesn’t necessarily mean your body is ready to run faster. The best way to help your body build the strength to run faster over time is to ask it to run a lot, rather than to ask it to run faster.

The high volume of lower stress running builds the strength and endurance that will facilitate faster running later. Obviously it’s still a good idea to do some faster running, but not too much.

If you struggle with shin splints, IT band issues, knee/ankle/hip problems or muscle injuries… you may want to keep running, but slow way down.

You also will want to work on your form and make sure you’re not slamming your feet into the ground, unnecessarily torqueing your body or bearing weight on your joints, etc. This is to some extent a contributing factor to recurring injuries.

But for the most part, your recurring injuries are from running too hard too much too soon as your aerobic fitness grows ahead of your neuromuscular fitness.

If you want more info on the relationship between aerobic and neuromuscular fitness, the book Build Your Running Body is a great all-around running resource for this and other subject. It’s definitely worth a look.

Tagged , , , ,

Quick thoughts on a slippery 10K track workout

49044839_10108599951759638_538234542641643520_o

In the sunset darkness of the Wilson Track, with snow pellets coming down, there was one set of footprints coating the growing frost in Lane 3. That was me.

I ran 3 x 2 mile repeats last night at the Wilson Track. The 3x2mi is a 10K workout from Greg McMillan that while demanding will clearly show the pace you’re capable of running in a 10K. I’m not only training for the Tour De Trails 6 Miler but also the Mardi Gras Chaser 10K in early March… along, of course, with the Vancouver Marathon.

Thanks to snow flurries and general cold overcast throughout the last 24 hours, the track had some dubious patches of water and generally required some caution for use. I stuck to lane 3 as that was the inside-most lane enough to use in its entirety; even then, I had to ride the outside edge in some spots along the home stretch to avoid overlapping inside puddles.

However, snow pellets came down as I began my 2nd rep. Never mind hitting me in the face on the front stretch… pellets began coating the track surface, limiting traction and slowing me down while demanding more of my lower body to maintain form and movement. Nothing keeps your stride compact quite like trying to run tempo reps on a frosty track.

Most would have stopped a speed workout in this situation, unable to meet pace expectations and fearing falls and injury in the conditions… especially in footwear like mine: I was wearing my Topo Athletic ST2‘s, flats primarily intended for racing and speed running. I had the added bonus in wearing the least suitable running footwear for icy conditions!

However, along with knowing how to run in snow and ice, I also realize a tempo workout can still serve my desired purpose in less than ideal conditions. They’re about more than hitting a goal time.

Instead of disappointment in reps at a pace below my PR time, I see I can capably run a 10K at a pace 20 seconds slower than my PR in icy, increasingly slippery conditions.

Plus, with three trail races still to come, I also need to prep for running fast on uneven, probably slippery conditions… as I had to in the Tour De Trails 3 Miler a couple weeks before. Maintaining the best pace I could on a frosty track that didn’t provide great traction helps develop lower body muscles that will need to do serious work in next month’s 6 Miler plus the longer trail races beyond.


Now, not everyone should do this, and I wouldn’t keep a speed workout going every time ice started coating the surface. There are a lot of winter days where I’d bag a planned speed workout and do something else.

But this was one day where, as the conditions grew farther from ideal, the workout still provided growth opportunity and still served its purpose. Quality workouts intend to prepare you to race, not just hit a goal time.

Tagged , , , , ,

Preworkout is probably just another (not so) cheap stimulant

This is admittedly geared more towards people who lift weights at the gym than anyone who runs. I’d be surprised if anyone who trains as a distance runner uses this.

One increasingly popular supplement to gym workouts is the use of preworkout, a mix of stimulants that’s supposed to “prime” you for your workout.

Yeah, okay. We’ve had this for decades. We just called it caffeine.

Of course, preworkout is a mix of a wider variety of chemicals. But that’s literally all it is: A stimulant. And for many lifters and fitness enthusiasts, it’s mostly unnecessary. And on top of it, the stuff costs a lot of money.

I won’t go as far as to call preworkout a placebo, because it’s full of enough chemical stimulants to definitely not be a placebo. But it’s not the reason people lack the drive to work out.

As a runner who has to put in dozens of miles a week after work from a full time job, I realize as well as anyone that it’s hard most days to find the energy and drive to get a workout done. I realize a lot of people go workout early in the morning and it’s hard to shake off the cobwebs of sleep to get the workout in.

People who take preworkout believe that the kick it gives them is absolutely necessary to get them to function in the gym. And as a coffee drinker, far be it from me to tell people to not do stimulants in the morning, ever.

But ultimately the stimulants are in some effect a placebo for the motivation you need to work out. They are in effect a crutch. Pushing a barbell does not become impossible or even substantially more difficult if you don’t take preworkout. Nor does pumping yourself full of stimulants make the task substantially easier… even if it does give you a lot more energy to throw at it.

As I’ve said before, your motivation to work out comes from your habits. You form habits and follow the groove those habits cut into your everyday life. That, rather than anything you take or are given, is what drives most of your “motivation”.

Uppers or not, it’s ultimately up to you to decide to do the work, and then actually do it. The money spent on preworkout might be better spent elsewhere, while you look a little more at your habits to motivate your training.

Tagged , , , ,

Ensure your running fitness by building a Running Floor

Finding it hard to keep up with mileage demands? Finding yourself taking days off and skipping workouts?

If you want or need to run, but find much of your workout schedule daunting or find you don’t have the time you want/need to run… the key is to do a little bit of running rather than no running at all.

For example:

Continue reading

Tagged , , , , , , , , , ,

No one is fundamentally better or worse than anyone else

Stripping away any context, no one is fundamentally better than anyone else. It’s one thing for people to have greater ability or performance, but another to think that one human is inherently better or worse than another no matter what.

I think this is a common gap between my world view and mot other people. Most people do hold a sincere personal belief that some people are fundamentally better than other people… whether because of their career or upbringing or ethnic background or who they vote for or what media they consume or what.

Some of this is rooted in religious belief (which fundamentally teaches that some people are inherently blessed and some inherently cursed). But the belief of some being fundamentally better than others is largely a fundamental human flaw. None of us are equal, but we all are human, and we all are capable of improvement. What we become may be somewhat influenced by our background and environment, but it’s largely based on our actions.

Thus you are also not fundamentally worse than anyone else. You are capable of improving if you want to. There are always limits to what exactly you can do and how, but regardless of your past you are capable right now of doing better and being better.

I generally avoid people who think some people are fundamentally better or worse than others. For anyone I cannot avoid, I proceed with caution. As long as someone has this limiting belief, it does compromise how much I can trust their judgment.

By most people’s definitions, I:

– Should not have survived infancy
– Should not have graduated high school
– Should not have gone to college
– Should not be intelligent
– Should not have ever been able to perform or dance on stage in any capacity
– Should have never become an endurance runner
– Should be diseased and probably dead

And it doesn’t matter at all what I have done or can demonstrably do.

But I’ve clearly defied all of the above, because I like everyone else am the product of my actions. And so are you.

Tagged ,

Quick thoughts on how to find comfortable, fast, efficient running form

Think quick. Think low. Think short, swift movements.

If you’re trying to run fast, I’ve talked about how most fall into the trap of longer, lunging strides… instead of shortening up enough to where they can turn their feet over more quickly. The latter will cover more ground in the long run, and is a much more comfortable way to run faster than usual.

When starting your run, begin with a trot, and gradually accelerate the turnover of steps in that trot.

Many also fall into the trap of swinging their arms far too much, extraneous movement that wastes energy and not only tires you out more quickly but slows you down.

The only directions your arms should drive is back. Your arms should naturally repel back forward, allowing you to drive them back once again. In fact, and this is admittedly from various running form texts, your arms should ideally not swing in front of you at all. The farthest forward your elbows should come is right beside your obliques.

And your arms ought to be low, and stay low. Yes, I’ve seen (and know) plenty of runners who run comfortably with their arms high in front of them. Like a baseball pitcher with a high leg kick, it’s a quirk that works well for some and their style. For most, the most efficient form for your arms is low and driving back while not propeling far forward.

A good way to think about running is to run with the feel a hovercraft… or like a plane taxi-ing along the runway. The latter glides along the pavement, occasionally firing the engines just a little bit, enough to move itself forward.

If you’re not sprinting, look to find a rhythm that feels like you’re briskly gliding low along the pavement. Your legs aren’t lifting too high with each step. Your arms are low to the ground. Your steps are smooth, swift, so short and imperceptible that if you didn’t know any better you’d swear you had no legs and were in fact gliding like a hovercraft.

This smooth rhythm also making slowing down or stopping for obstacles easy and seamless, as well as gliding back into your desired pace once you’re running again.

At the very least, it feels a lot better than grunting and pushing out hard steps to try and run fast. You may find smooth is faster anyway.

Tagged , , ,

Strength runs, or a backpack of pain?

When I first began running in Chicago, I would run home wearing my backpack. I did it largely out of necessity, because at the end of a busy day I needed to get home, and the end of a busy night was often the only real time I could get in a run.

At the time, the weight (my bag usually weighs around 8-10 lbs) slowing me down was not a particularly big deal since I didn’t run all that fast anyway. Covering the distance consistently and building my aerobic fitness was the main goal.

But as I began training more seriously, at a higher volume, running with that weight on my back was not the most useful form of training. I began leaving my bag at home and coming to work with only what could fit in my pockets, so I could run after work as unencumbered as possible. My wallet, phone, keys, etc still added a few pounds, but that was more manageable.

The thing is, while walking with a backpack is no big deal, running with a backpack can beat up your upper body if you’re not used to hauling weight all the time. Admittedly, I’m not. The few times I had done it since, it was an unusually arduous experience even at a slow easy pace.

Along with your lower body’s typical glycogen needs, now your upper body and core muscles are demanding glycogen and post-run protein to handle the shifting extra weight as you run. Plus, this can leave your upper body feeling sore.


This morning I ran to work with my bag on, a straightforward 5K route to my workplace from home. After work, I ran back with the same bag on, albeit at an easier pace than the morning’s run. Having improved my conditioning over the last few months, this run felt a lot steadier and more comfortable both ways, and I don’t feel sore right now.

I’m not in a hurry to get back to the gym, but this could help me develop upper body strength if I can consistently, comfortably do this two way run during the workweek.¬† And it would further prepare my running muscles, as I’d do other runs, not to mention races, with 8-10 lbs less weight than I do during these work haul runs.

The key is for these runs to not be painful ones. If it becomes painful, then I’ll stop doing them. Until then, if it makes me stronger, then let’s go for it.

Tagged , ,

Why do your legs itch when you run?

Many experience itching on their legs whenever they go out to run, regardless of weather and regardless of what they’re wearing. Why?

Well, nothing’s biting you and you don’t have some sort of skin condition. So over the counter remedies aren’t going to do you much good.

The reason your legs itch is because when you start running, you activate previously dormant nerves in your legs. The sudden stimulus compels your legs to send the sensation of itching up your nerve fibers back to your brain.

So your legs itch, and the temptation is to think that something’s happening on your skin. But the reality is that your legs are basically waking up and using more energy. Often, if you continue running through it, the sensation passes.

Tagged , ,

Final thoughts on Vancouver 2018

StanleyPark

Stanley Park in Vancouver, BC Canada

I didn’t go on a lot about what happened with the 2018 Vancouver Marathon, which I had to DNF at around 5K due to heat exhaustion.

There was a lot going on in my personal life right when that race occurred, which undoubtedly impacted my health leading up to the race.

My work situation had been stable until about a month before the race (for various reasons, mostly beyond my control), to the point where I decided to resign shortly after I returned from Vancouver due to how bad the situation had gotten. It felt like, and still feels like, exactly the right decision. My working life even without the full-time salaried stability got a lot better since (EDIT: And I’ve since been hired on full time in a new career that’s much better in too many ways).

Continue reading

Tagged ,

Do you really need a doctor?

I want to talk a bit about seeing the doctor.

Many Americans go to the doctor just about any time they get sick, even when the illness can only heal on its own (like a cold). And then we wonder why healthcare has gotten so expensive.

The overlooked prime contributor to health problems is people’s own lifestyle habits. A diet heavy in processed food, light on natural whole food, a lifestyle devoid of physical activity and sufficient sleep, and the resulting penchant for quick, rampant obesity are all easy contributors to nearly all of America’s most common health problems, from chronic colds to heart attacks to even cancer.

You are what you eat and what you do. Your body is the scoreboard for the health of your lifestyle. It usually won’t lie.

A doctor will rarely do more than blithely address a patient’s need to improve their lifestyle, and to their credit there isn’t much more they can do than that: Most of a patient’s contributions to their own bad health are a product of bad habits that a doctor can’t really do anything to address.

A doctor can’t stand over you 24/7 and rouse you from the chair to exercise or slap the processed food out of your hand. They know you need to fix your diet and can tell you so when you visit them, but that’s about as far as they can go.

So that leaves the person in the mirror. To be honest, most people lack a sense of accountability. This is why so many people go to the doctor far too often for just about every ailment, regardless of how much can be done about it.

You can avoid going to the doctor most times, and if you’re reading this chances are you have already taken far more steps to address your health than the average person. You have the ability to take your own countermeasures, in many cases more effective than anything you could pay a doctor to prescribe you.

A good metaphor for this approach: Let’s say you accidentally knock a small hole in the drywall of your apartment. Whoops!

You can either call the maintenance guy to come fix it, possibly costing yourself $50-100 for the repair and labor, possibly costing yourself part of your security deposit, or even a higher rent the next time you renew your lease.

Or you can buy a wall repair kit at a store like Home Depot for $10-15, find and buy a small can of some matching paint for even less, and quickly patch it up yourself.

And you can do the same thing with your health, because many of your health problems can be addressed by paying attention to how you handle your diet, your sleep, your exercise and your emotions.

Tagged ,

Quick thoughts on considering training volume by time rather than by mileage

I finished October with only 87.8 miles, thanks largely to the two weeks I took off following the Chicago Marathon. I’m already back up to about 25 miles per week as I ease back to a larger mileage load… the difference mostly being that I’m taking days off, rather than running shorter distances. I’ve already knocked out a few 8-9 milers since getting back on the road.

We look at elites and their crazy mileage loads, but it may make more sense to look at their weekly training in terms of time spent running each week.

Matt Fitzgerald actually lists runs in the training plans in his book 80/20 Running by time spent running, rather than by mileage. He’ll list regular runs at 40 minutes, 45 minutes, etc, reserving mileage recommendations exclusively for long runs.

Though like most I track my runs primarily by mileage, I do keep an eye on my overall time spent running. In fact, if you use the Electric Blues Daniels Tables, you’ll find yourself gauging workout intensities by time spent more often than by mileage.

Back to elites. Some may aspire to run the 100+ mile weeks that elites run, but many may make the mistake of blindly aiming for that mileage, even though they lack the speed of those elites. The result is they spend far too much time each week running, if they don’t burn out or get injured first.

Consider that an elite who can average a 5 minute pace running a marathon probably does his/her easy runs at something like a 6 minute mile, which is far faster than the vast majority of runners. Thus, if this runner were to run 100 miles, they could knock all of them out in fewer than 10 hours of weekly training. A typical runner might be able to log 65 miles in the same time frame.

An elite runner doing a 12 mile run for their typical run can probably knock it out in around 75 minutes. You or I trying to run 12 miles might take a couple hours.

So, one thing to bear in mind when setting the elites as a benchmark is that their high mileage is a function of their superior pace. If they ran closer to a 9 minute mile, there’s no way they’d log 100+ mile weeks.

As you go to establish training mileage goals, it might make sense to take stock of your own pace, and whether that pace makes the needed training time realistic.


I’m scratching the surface on this idea as it’s late, and it probably will get a more substantial treatment down the road. But it’s worth considering.

Tagged , , ,

12 things I want to do more in my next marathon training program

No intros. Let’s get to it.

1. More hill running. Brad Hudson swears by hill runs as an easy form of strength training, as well as a recovery aid after long runs. Jonathan Savage also swears by downhill running as a way to develop quad strength and endurance.

I want to try and do both during training… regular uphill running after long runs, and downhill runs as a harder workout early in the training cycle.

2. Sunday long runs instead of Saturday long runs. Previously I did my long run Saturday to give myself Sunday to recover before the workweek.

But this was during my previous career, which required a lot more walk commuting and where I used a standing desk. While that had many benefits, my new conventional sit-down career and its quicker, easier commute allows me much more physical downtime. Plus, I’ve improved my ability to get sleep after long runs, another factor in why I previously ran long on Saturday.

The hurdles to running Sunday have been eliminated, and since my next marathon will likely fall on a Sunday, it’s best to do the long runs on those days.

3. Greater emphasis on maintaining pace through consistent quick cadence. I’ve already been working on this as I’ve resumed running. But, in prioritizing volume during my last training cycle, I think I ran a low slower than I needed to.

This is hindsight being 20/20, but I realize I have better speed than my 11 minute mile long runs indicate. Plus, as I saw in tapering and the marathon, I have no trouble maintaining a faster cadence (and pace) on long runs.

I need to take a page from the Hanson Brothers and do all my distance running at as quick of a cadence as I can reasonably maintain.

4. Mini-sharpening period for tune up races. My speedwork was either a bit scattered or a bit flat in how I applied it during the last cycle. I didn’t follow a concrete progression for my speedwork, and the workouts I did late in the training cycle were not substantially different from the workouts I did early in training.

I plan to stage it out a bit more this time around, not focusing hard on marathon level effort until the final few weeks. As most recommend, I plan to focus more on maximizing speed during the early training stage, which will allow me to focus  on tune-up races.

If I train for specific endurance in the 3-4 weeks leading up to those races, to maximize performance in those races, it could have substantial long term benefits as I move on to more marathon endurance training post race.

5. Tune up races! I didn’t run many tune-up races in my previous cycle, and to be honest I do miss shorter races. I almost decided to take a year off from marathons not because of how tough training is, but so I could run more shorter races instead.

I don’t think I need to go that far, though. It’s entirely reasonable to do several races during an 18 week training cycle as tune-up races. And it’s reasonable to run them with a serious effort, as doing so provides secondary training benefits. Most of them can double as a long, quality tempo training session.

6. More multi-pace workouts, especially during long runs. Time to time I’ve mixed in fast-finish moderate runs, plus I dabbled with Daniels-style multi-pace long runs last year during an extended test run of a marathon training cycle (I didn’t actually plan to run a marathon that fall, but did want to practice stretching out).

The Daniels paced-long-runs are tough, and it may have been a little early in my development to do them. But now, having developed my ability to manage moderate pace in longer runs, I think it may benefit me to incorporate multi-pace long runs.

I probably won’t go full Daniels 2Q and devote two days a week to killer 12-16 mile runs with extended threshold and marathon pace segments, at least not right off the bat. To avoid burnout it’s best to do those closer to the race, as my training peaks.

I may not need to run a 20 miler next time around, but I can definitely benefit from running a 16 miler where, say, 10+ of the miles are at marathon pace.

7. Varying the pace and intensity of regular distance runs. Over the last year I’ve run nearly all of my regular runs at around the same pace. That pace was somewhat faster during the Vancouver cycle than during the recent Chicago cycle. Lately, as I’ve resumed running, all of my regular and long runs have been substantially quicker than either.

As I ramp up to training mileage it would be a good idea to take a standard hard/easy approach to those regular runs. Perhaps one day I can sustain a moderate 8:30-9:15 pace… and the next give myself total permission to take it easy and go as slow as I’d like. This can allow me to add maximum mileage as well as push myself some.

8. Run every single day, even if just a little bit. Running every single day for 2+ months worked very well for me during my last couple months of training.

It happened basically by accident: When I discovered I had run for 10 straight days, I decided to try and keep the run streak going since I still felt good despite no days off. I ran for 70 straight days right up to the Chicago Marathon, and felt great at the end.

My body seems to respond better to quick, easy runs as recovery instead of taking a full rest day. Many good runners run every day. I think it might work out (barring an actual injury) to run 7 days a week, and when feeling particularly tired to just run a couple easy miles that day instead of outright resting.

9. Train to optimize high-moderate pace, for optimal aerobic support. Like many, I’d previously opt to slow down on longer runs to preserve stamina. While this allowed me to run 20-milers and other long runs, it didn’t help translate my speed to longer runs. My speed at shorter distances indicates I can run faster at longer distances.

Again, I want to take a page from the Hansons and do my long runs at more of a moderate pace, rather than the easy pace most recommend. I obviously don’t plan to race these long runs, or even do them at marathon pace just yet. But I want to go out at a fast cadence and try to hold that cadence as long as reasonably possible.

I’m no longer concerned about whether or not I can run long, since I clearly can. Now I want to translate my speed to longer distances by working on the specific endurance of running faster over longer distances.

10. Don’t emphasize marathon-pace until the final six weeks before the next marathon. While it’s important to run at marathon pace periodically throughout the training cycle, I also don’t want to peak too early. It’s not as important to emphasize marathon-pace running until the final few weeks before the race.

As I did before Chicago, I plan to taper the last 14 days by heavily reducing my volume while doing virtually all of the my running at marathon pace. The pace not only feels surprisingly comfortable, but feels ingrained once you get to the start line. However, if I were to run a lot at that pace for six weeks, I would either risk burning out, overdoing easier runs due to prematurely ingraining the pace, or stagnating development in some other way.

I’m no fan of the muscle confusion fallacy, but development is best served by altering elements of your training every few weeks.

Prior to the final few weeks, I won’t run marathon pace for more than 25% of any speedwork in a week. A few miles once a week are fine in the early going, but running at that pace isn’t necessary.

11. Use accordant tune up races as goal pace benchmarks. Pace prediction calculators use results from your other races as estimators of how you can do in other races, including the marathon.

If I have a goal pace in mind, I can review the Daniels or Hanson equivalent pace in a tune up race, like a 5K or 10K, and see if I can run that pace.

Or, if I don’t have a goal pace in mind, I can use the pace I run as a gauge of what I can do, and adjust my workout pacing going forward.

12. Peak early… with training volume. I don’t want to peak early overall, but I do have a lot of things I want to work on: Speed over longer runs, mixed workouts, racing other race distances.

It’s hard to work on all those things and increase your mileage during training. So, my plan is to focus during off-season and base training on building up to running higher mileage and to try and peak mileage before I get to foundational training.

I want my max weekly mileage by the 6th week of training to be my absolute max. As I scale back to lesser training mileage I can easily slide into the other kinds of training and racing I want to do.

Tagged , , , ,

The two questions that will always keep you moving forward

Stumped? Here’s two questions to ask that will get you back on track towards what you’re working for.

What’s the main goal behind what I’m doing or making?

What’s the message you’re trying to get across? What does this thing you’re making or doing need to do, and why?

Start with the main idea, and then build around it. All roots grow from the same tree. Every essay has a main idea, supported by 2-4+ sub-ideas, each built around their own sub-ideas, etc.

A runner for example can run to get in better shape, and everything they do (how they train, how they eat, etc) can be built around that main goal: To get in better shape.

What’s my next step?

Once you understand your primary objective, this can better frame the 2nd question: What is the very next you need to do to move ahead? There’s a bunch of things you probably need to do. But there’s only one next step.

  • For runners, it’s typically literal: Taking the next step and going on that run.
  • For that five paragraph essay, you need to write the next sentence, even if it’s the first part of an outline of all those main points.
  • For that tree to grow, get it (or seeds) in the soil and get some water on it.

 

Knowing what you’re working towards, and knowing what to do next, are the keys to getting and staying in motion towards what you want.

Tagged ,

Sasha Pachev does this and I think for some it might be worth doing as well.

Every few hours, take a break, go outside, and run a mile. It doesn’t have to be fast, though it can be. Get back inside, and go back to whatever you were doing before.

Pachev calls it his Always On The Run Routine. He does more typical training each day, but aside from that he sneaks in a mile here, a mile there, throughout every day. It’s a sneaky way to get 20-25 extra miles on top of your training.

A great time to do this is right before or right after eating breakfast or lunch. A run will prime the body for optimal nutrient absorption, and this will allow more of any protein or carbs consumed to be utilized effectively within that optimal half hour window of exercise.

Now, some of you have to dress impeccably for your jobs and doing a little run during the day is not practical. Some of you work on the umpteenth floor of a Downtown tower and can’t practically get to the ground floor, run a mile and come back in 15 minutes. Of course it’s not going to be practical for some during the workday.

But for many, especially though who can dress a bit more casually, or don’t mind running in their work clothes, it may be a useful way to sneak in some extra bits of training.

Quick tip: Little mile runs during the day

Tagged , , , ,
Advertisements
Advertisements