Tag Archives: Running

The FIRST Marathon Training Approach: Who’s it good for?

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I want to talk a bit about the Furman Institute of Running and Scientific Training‘s unique training program, known mostly as FIRST.

This is not a review of Run Less, Run Faster… the book that Runners’ World eventually put out about the method, though if this approach works for you then I recommend you check out the book. This is more of a review of the method itself.

The Basics of FIRST, in a Nutshell

  • Over 16 weeks you only run 3 days a week, with 1 day between the workouts plus 2 days off from running after the longest one.
  • All of the workouts are quality workouts. There is a speedwork session, a tempo run, and a long run. None of the workouts are a simple distance run. Every running workout has a specific challenge, and is intended to be difficult.
  • You are expected to cross train aggressively two additional days each week, most typically the day after the first two workouts.
  • Speedwork sessions are track style reps ranging from 400m to 1600m. These sessions are fairly light for speedwork: You’re never asked to do more than 12 reps, and that’s for the 400m repeats. These workouts shouldn’t last more than 45 minutes.
  • Midweek tempo runs range from 3-8 miles, and are done around 10K-15K pace.
    The paces for the long run are rather fast compared to other methods, run about 30-45 seconds faster than your 10K pace. This is approximately close to most methods’ marathon pace, so you are effectively doing your long runs as marathon-pace workouts.
  • The long run starts at 10 miles, peaks at 20 miles, and the average long run is around 16 miles, which incidentally is around the max long run of some methods. Because of the hard pace demanded, they’re designed not to last more than 2.5 hours.

Who Does the FIRST Approach NOT work for?

People who don’t do speedwork. FIRST is not for a speedwork beginner. All of the workouts demand some degree of tempo running, so you need to be comfortable with hard, pace-centered running.

Winter runners. Icy conditions do not lend themselves to hitting goal tempos, and FIRST demands you do every run at a tempo. You need traction with the ground to run fast, and slippery winter conditions don’t allow it. FIRST is best done during a conventional warmer season.

People who do best with lots of easy running. Every single workout is a higher intensity workout. If you prefer to run easy in workouts, do another plan. Don’t come near this one.

People who don’t want to cross train. One of the hidden keys to FIRST’s success is the low intensity cross training sessions you’re supposed to do between run workouts. This is where aerobic fitness is low-key developed. If you just do the run workouts, that aerobic fitness likely doesn’t develop fully (though, if you handle the entire plan, your anaerobic fitness should be vastly improved). And FIRST is adamant that you’re not to do any running on the non-run days. You’re basically doing another plan if you do.

People who want to log heavy miles. Because you only run three days a week in FIRST, and two of those workouts are somewhat shorter than typical marathon training runs, your total mileage is capped fairly low. If you feel you train best with a high mileage volume, you’ve got to do another plan.

Runners whose race pace is fairly close to their everyday running pace. If you’re more of a casual runner, FIRST is already a pretty tough fit for you. But if your race pace is fairly close to your regular running pace, you’re not going to get much more value from this plan than any other random running plan… most of which will do more for you than FIRST. You probably need more frequent, everyday running than anything else.

Injury or burnout prone runners. Because every FIRST workout demands a high level of intensity, and you’re assured of three challenging workouts every week, it’s very likely someone not equipped to handle the training load will get hurt or burn out.

Runners who lack cross training options. You need to be able to cross train to do FIRST effectively, and this requires you have access to a bike, a pool, a gym, etc. If you don’t, you may as well pick a plan that only asks you to run.

Who Does FIRST work for?

Experienced runners who do best with intense sessions. Similar to people who swear by Pfitzinger, highly trained runners who thrive in hardcore run workouts will probably get more out of FIRST. They may not be fond of the lack of running on off days, but perhaps the hard cross training makes up for it. Speaking of which….

Triathletes. Because FIRST demands cross training, triathletes who like to train in other aerobic disciplines (cycling, swimming) will enjoy the ample opportunity to work on their other sports… or at the least use those other sports as a recovery/development break from marathon training.

Hardcore runners who don’t have a ton of time. Someone who has a busy life but likes to train hard will like having a schedule of only three workouts per week. FIRST is more easily fit into a busy schedule.

Older experienced race runners. Athletes who like training hard but find age catching up with them could find FIRST ideal. Older athletes tend to do best by cutting back on volume and getting the most bang for their buck on less frequent workouts while perhaps cross training on the side. FIRST does not mess around with junk runs, and older athletes may get growth from the less frequent but more focused run schedule plus the cross training sessions.

Experienced runners who struggle with hitting goal times. To be honest, many experienced runners who struggle to nail a goal time could find substantial growth from FIRST’s focused, tempo oriented workouts. If your every workout demands a particular tempo, then you have no choice but to learn to hit tempo. You will find out early if a goal time is unrealistic, and can build subsequent workouts around a more feasible goal time. But the most important part is that a runner will get better at running at a goal pace.


No verdict. FIRST can be a quality training method for some runners, while it’s a bad idea for others.

Personally, I’m intrigued by the method, but the necessity of quality cross training makes it a no-go for me. I’m currently not part of a gym, and don’t own a bike. My cross training is limited to walking, mild strength training, and other physical errands. Also, it’s currently winter in Chicago, so if I was going to do it at all it would need to be during the peak summer season.

Also, for older and injury prone runners, Don Fink’s IronFit marathon method may be a better fit for this sort of training. While it similarly asks for three quality workouts per week, the pace demands aren’t as strict, and IronFit provides the flexibility for you to run on non-quality days if you prefer over cross training.

Still, Furman tested this method on various randos years back and those runners found immense marathon success with it… even without the cross training.

If you think FIRST can work for you, check out their book on the method, Run Less, Run Faster.

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Vital foods for serious vegan athletes

vegetables and tomatoes on cutting board

Photo by Pixabay on Pexels.com

For a variety of lifestyle and educated reasons I won’t get into, I personally consume meat and other animal products and don’t foreseeably intend to stop. And conversely I have no problem with people choosing to eat vegan, or otherwise vegetarian.

Running is probably one of the easiest forms of fitness to maintain on a vegan diet. Weightlifters and other power-based athletes face substantially greater challenges going vegan. But runners don’t have their strength and power needs. Plus, vegan diets are very carbohydrate rich, which plays right into the needs of endurance athletes.

Still, you need to be wary of your muscles’ and organs’ protein and other nutrient needs. A lot of vegan-common health problems manifest multifold in runners once those runners kick up the volume and intensity. Just because you don’t lift heavy weights doesn’t mean your muscle density isn’t important to your life, let alone your running.

The RDA and other listed mainstream protein requirements are frankly far too low. There’s a variety of political and economic reasons for that, none of which are particularly good for your health. You need more protein than that to live and age well, and most vegans need far more protein than they’re eating.

I set the minimum bar at 0.75 grams per pound of body weight. And if you look at most plant and grain based food, you’ll find reaching that bar is rather difficult.

There are certain foods that are very important to the health of serious vegan athletes.

Beans and legumes. These plant based foods provide the most protein, and a variety of other nutrients. Whether or not you’re a believer in combining proteins (e.g. eating beans with rice), beans in themselves contain a ton of potassium and protein. Just make sure to soak them properly to minimize digestive gas.

Some people swear by lentils, but not everyone digests them well. I’ve always had trouble digesting lentils. Barring that, they too are a great protein source.

Avocados, potatoes and bananas, aka the potassium monsters. Most people vegan or not don’t get enough potassium. The benchmark is 3000-4500 mg per day, depending on who you talk to, and the typical processed food rich Western diet won’t get you close.

Meat it turns out has a good share of potassium, but surprisingly many plant-based foods don’t provide much more than a similar serving of meat.

Avocados and bananas are convenient, useful potassium bombs. One avocado provides 800-1000 mg. Each banana gives you about 400 mg. But potatoes are the motherlode. A small potato can give you 600-700 mg. Cut up and eat three of them, and that’s around 2000 mg right there.

It’s little wonder so many people swear by potatoes. Famous magician Penn Jillette lost over 100 lbs subsisting largely on potatoes, which provided virtually all the nutrients his shrinking body needed. They are a calorie-dense wonder starch.

People love sweet potatoes and they’re totally fine, but they’re a bit harder to find. Conventional potatoes do the trick just fine.

If you can eat gluten, bagels. Most breads are not worth anyone’s time. But bagels are as dense and protein-rich a form of bread as you will find.

Yes, obviously for vegans there is concern that some bagels are made with egg or honey products, which are of course not vegan. If you want to try bagels and aren’t acutely aware of the source, read your labels and make sure no animal products are involved. To my knowledge, most bagels should be clear on that front. But definitely double check.

Provided they work for you… compact and calorie rich, one or two bagels on their own will provide enough energy for your longest workouts… let alone if you tack on any toppings (I’m guessing as vegans that cream cheese or butter isn’t among them).

Bonus: Ugali. The great Kenyan runners live on two food staples. One is not vegan: Milk infused tea. They drink it after every run. The other, however, is very vegan. Ugali is nothing more than finely ground flour (often cornmeal) and water mixed over boiling heat to create a thick mashed-potato-like porridge. The Kenyans eat a ton of ugali. And their runners crush almost every other elite distance runner in the world at major long distance events.

Ugali is cooked like the love child of rice and oatmeal. You add 2 cups of water for every 1 cup of flour. You boil it, mash out any lumps as it cooks, and then thicken or thin it using more water or flour as desired before serving. Cooking it takes about 10-15 minutes. The nutritional profile is similar to rice, except with a little bit more potassium.

If you train a lot, this is one of the quickest deliveries of large quantities of glycogen-producing carbohydrate you can ingest. This is a great dish to eat before or after tough training days. The Kenyans are not kidding.

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Yeah, I’m not vegan, and I’m in no hurry to adopt the lifestyle.

Still, it can be done without sentencing to death your muscle tone and (for men) your testosterone levels. There are foods that will allow you to take full advantage of your training. Eat them.

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So you want to run the Dopey Challenge?

As part of Walt Disney World’s Marathon Weekend (yes, for those who didn’t know, Disney World hosts an annual marathon!), they hold a series of preliminary races: A 5K on Thursday, a 10K on Friday, a half marathon on Saturday, and the full marathon on Sunday.

Imagine someone trying to run all four races on the exact same weekend. Well, not only do people do it, but Disney’s race organizers actually award people medals for doing it. They call it the Dopey Challenge (I presume the eponymous dwarf’s name is used to reflect how smart of an idea they think it is), and they award large medals to anyone who successfully completes the Challenge.

You may ask: Who in their right mind has any business doing this? Presuming you think you could do it… how could someone train for this as something more than a masochistic exercise? Is there a best way to train for it? Is it possible to race the Challenge, rather than just trying to survive it?

Hal Higdon is the only person of any kind to actually put forth a training plan for the Dopey Challenge. And his traditional-style plan is fairly basic, asking for a series of progressively longer runs every fortnight to prepare for the races. Pretty much all the prescribed running is easy, the focus being on developing the aerobic endurance for the Challenge through sheer volume, at the expense of any sort of performance.

As he would attest, there’s a lot more to the Dopey Challenge than meets the eye:

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The Debate on Tempo Runs and the Lactate Threshold

There are two schools of thought concerning tempo runs, aka extended runs done at or above your lactate threshold, the point at which your muscles produce too much lactic acid for your muscles to absorb + clear, causing your muscles to feel weary (among other tired effects).

As your fitness improves, the pace at which you hit your lactate threshold should get faster. This can allow you to run farther at faster paces. For any race distance beyond a sprint this is of course very important.

The traditional school of thought is that tempo running at or above the threshold strengthens your muscles’ ability to clear excess lactic acid, and therefore your threshold will increase over time.

Another school of thought is that a lot of aerobic running at a sub-threshold pace over time will increase that threshold, plus higher intensity running at shorter bursts will improve your running economy and in turn that threshold.

Who’s right? To some extent both camps are right. The question is which camp’s approach is most beneficial.

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The Best Beginner’s 5K Training Plan: Building a winning habit with easy every day runs.

The best 5K training plan for beginners is simple, and addresses the hardest part about doing it: Yourself.

If you’re not a runner but you want to run a 5K, there’s a multitude of training plans you can follow over 8-12 weeks to get ready. The most popular is Couch to 5K, where you follow a run/walk approach 3 days a week and build up to running 3 uninterrupted miles by week 8.

Almost every beginner plan has you run 3-4 days a week, every other day. As I mentioned in a recent post, what derails you on these plans is (somewhat ironically) the scheduled days off.

Intended to help you recover, the days off instead tempt novices back into their old habit of not-running, and prevent running from becoming a repeatable, sustainable habit.

It ironically takes more discipline to maintain a half-time running schedule over time than it does to maintain an every-day running habit. Though starting an everyday running habit is more of a grind in the short run, you more quickly ingrain running as a repeatable habit. It becomes easier to continue training.

Meanwhile, if you’re taking a day off every other day, not to mention a full weekend off each week… it’s very easy to forget or give in to temptation, and skip the next workout.

And the next. And eventually quit running.

This is because you’re not building a repeatable habit. You do a workout one day, but then do no workout the next day.

Imagine if instead of brushing your teeth every day, you brushed them three times a week. Chances are pretty good you’d forget to brush your teeth a lot more often doing it three times a week. However, brushing them everyday quickly ingrained the action as a habit, and you do it without a second thought.

This is the power of habit. And it’s the key to conquering your inertia towards exercise, let alone towards training to run a 5K. The key isn’t just to train yourself to run 3+ miles without stopping. The key is to build the habit of running so that it’s easier to get you to do the workouts you need.

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IronFit’s Marathons After 40: Who’s it good for?

IronFit40I want to talk a bit about IronFit’s Marathons After 40, more so about Don and Mel Fink’s application of Don’s trademark triathlon-focused IronFit training approach to older runners.

This is not necessarily a review of the book, which to be honest is well written, organized and easy to follow. If this approach works for you the book is absolutely worth a read.

I want to talk about the IronFit method of training, which doesn’t get the attention of other more popular methodologies (for example, Jonathan Savage’s exhaustive review of marathon training plans does not mention it)> Plus, it’s one of the only training approaches geared towards older runners.

I will also focus mostly on the marathon plans, though the book provides similarly comprehensive training plans for shorter races.

Standard disclaimer: IronFit’s a registered trademark of Don and Mel Fink. This is only a general, fair-use overview of the plan, which itself is described in greater detail in the book.

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New Year’s Resolution To Run: Sticking to a new running habit

people walking on shore

This stock photo by Daria Shevtsova on Pexels.com shows a lot of casual runners who were beginners once… probably while wearing shoes and not wearing those shirts, though

The vast majority of New Year’s resolutions fail within three weeks. People fall back to the old habits they’re trying to break, habits built over a lifetime.

I’m not the guru on habits that others are. To learn more about how habits form and can get formed, you may want to read up from others who specialize on the subject.

James Clear just released a great new book on the subject called Atomic Habits, full of actionable advice and tips on how to form and maintain positive habits. Clear’s also written some great articles on the subject that are worth a look.

One of the classics on human habits is Charles Duhigg’s The Power of Habit, a fascinating narrative of personal cases that revealed how the brain is wired to form and follow habits. Even people who suffer permanent brain damage and lose memory still retain old habits. Definitely worth a look.


That said, a lot of people take up an exercise goal as a resolution. Gyms get their most signups during the New Year. The gyms are crowded for a few weeks, then people flake off.

Ditto the trails on the weekends, as people decide to start running. I won’t go as far as to call the Lakefront Trail “amateur hour” (that’s Wrigleyville during peak drinking hours, to be honest). But there’s a lot of newcomers during the first few weekends in January. Then the pull of old sedentary habits (not to mention intimidation from the cold!) keeps them from coming back once February rolls around.


So you want to start running as your resolution? Or come back to running? You want the habit to stick beyond Martin Luther King Day? Or you decided on a whim to register for a spring race like the Shamrock Shuffle and now you’ve got to train for it?

Here are some ideas that can at least give you a fighting chance of sticking to the habit:

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Quick thoughts on a slippery 10K track workout

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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.

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Hansons Marathon Method: Who’s it good for?

HansonBookI want to talk a bit about the Hanson Brothers’ training methods, which are outlined in their famous book Hansons Marathon Method.

I won’t go as far as to review the book in this write-up, but I do want to talk about the Hansons’ training approach relative to other training, my experience with marathon training and where I see this approach working well or not so well. I suppose it’s more of a review of the training method than a review of the book. But the book itself is a good read with some unique ideas, and if the approach may work for you I totally recommend checking the book out.

The basics of the Method, in a nutshell:

  • Over 18 weeks, you run six days a week… except for the 1st week, where you begin the plan in midweek instead of the 1st day of the week.
  • The plan strictly regiments each workout, with all quality workouts and days off happening on the same day each week.
  • Unless you do the novice “Just Finish” plan, you are expected to do a speedwork session and a marathon tempo run every week. These workouts are expected to be done during midweek, on Tuesday and Thursday.
  • The weekend long run ranges in distance from 8 to 16 miles, but is not supposed to go longer than 16 miles. As many running minds do, the Hansons emphasize maxing out the long run at about 2.5 hours.
  • The day off always falls between the speedwork and marathon tempo run. The speedwork precedes the day off, and the marathon pace tempo run follows the day off.
  • Long runs are always preceded by back to back medium-long regular runs.
  • The authors strongly recommend the long run be run at a more moderate pace (not quite race pace, but a bit faster than other easy runs), contrasting most advice to do long runs at a very easy pace.
  • The speedwork intervals in the early part of the plan are done at 5K or 10K pace. But later speedwork features longer intervals at a “strength” pace that’s about 10 seconds faster than marathon pace, akin to half marathon pace.
  • Unlike most plans, The Hansons’ plan does not include tune-up races, and the authors strongly discourage any racing during the 18 week training plan.

Cynicism Time! Who does the method not work for?

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Can Low-Carb Diets Be Good For Runners?

A lot of fitness enthusiasts support eating low-carb lifestyle diets adapted from the traditional Atkins diet… typically with labels like Keto and Paleo, as well as carb-limited variants like the Bulletproof, Carnivore or Primal diets.

The obvious problem for runners interested in these diets is that running is the one form of exercise that demands a LOT of quick-burning glycogen, which can only be properly supplied by a diet rich in carbohydrates. Running minds like Hal Higdon and Matt Fitzgerald outright recommend avoiding low-carb diets and to build your diet around 60+% carbohydrates. Fitzgerald in fact found in his research for his book The Endurance Diet that pretty much every elite coach and endurance athlete he consulted with subsisted on a diet rich in carbohydrates.

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Orange Theory: Who and what it’s good for

OrangeTheory

Got a few friends, both runners and non-runners, who are really into working out at Orange Theory, a chain of gyms built around a somewhat interactive, competitive series of high intensity aerobic circuit training workout classes.

Long story short, participants aerobically work out hard for about an hour between numerous stations, and the establishment keeps score of your vitals on a big monitor, along with esoteric stats like “splats” (a metric measuring how long you hit their key orange heart-rate level).

As with such gyms, pricing is a bit of an investment for most working class individuals. While OT gyms offer free introductory classes, taking any more after that at a given location requires a membership. They want you to make a commitment up-front, though if you buy a membership you are free to use it at any OT gym available.

Tiered memberships cost from around $60 for 4 classes a month to $150-175 for unlimited classes. The heart rate monitors require an additional $5-10 to rent (and you can outright buy them for around $75-100). Additional classes on limited plans can be purchased for around $20-30 each.

This pricing isn’t relatively outrageous considering yoga, Pilates and other workout studios ask generally the same amount. However, someone looking into a new gym habit probably will be somewhat averse to forking out $60-200 a month just to work out. Of course, while they can either join a gym for $15-50 a month, or go run and do bodyweight exercises on their own for free… the direction of a coach or teacher is a key reason people look to fitness classes in the first place.

… I guess that was a little long to be a long story short. Whoops!


I’m a supporter of group fitness classes. A lot of people could use better fitness, could use some coaching, and these classes provide valuable direction in both. Whether people prefer this, yoga, Pilates, dance technique classes, chic dance variants like Pure Barre, etc…. if you enjoy these group classes, can consistently do it safely, and it gets you to actually work out when you otherwise wouldn’t, then yes: DO IT.

There are certain people who benefit more from it than others, of course. And in the case of runners, it can absolutely benefit some of them. I’ve seen it benefit several I personally know. Likewise, I wouldn’t outright say to certain runners that they should stay away, but there are also some cases where it doesn’t work as well.

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The Best Running Technique for Speed

So you want to run fast? Can’t blame you. We all do. I’ve talked about this before but I’ll make a point of it again:

The mistake most people make when they try to run faster than usual, such as in speedwork and in races, is to a) run physically harder, as in put forth more effort, and b) to reach farther with their steps and try to cover more ground with each step.

All the above serves to do is tire you out more quickly, and while this may be great for sprinters who need only maintain this effort for a few seconds… this is not a good way to run a race farther than, say, 400 meters. And pretty much every race you pay to run is a lot farther than 400 meters.

What you want is to maintain efficiency, while repeating your most efficient running motion faster than usual.

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Meeting the (Jeff’s Birthday) Challenge

This year I decided to participate in Jeff’s Birthday Challenge, a week long virtual event that NoCal ultra runner Jeff Fleming decided to put up for the week of his 49th birthday.

The details to the challenge are in the link, but basically anyone willing could participate, and while the scope of the challenge is up to you the crux of the challenge was to post about your running for the challenge, cheerlead others… and eat cake (or anything similar) on Sunday (Jeff’s birthday) to celebrate completing the challenge.

Also, you were to do some running that involved any of these key numbers (the relevance of which is discussed in the link): 2, 4, 6, 9, 12, 49, 69 (#nice).


At someone’s random semi-recommendation, I decided instead of cake on Sunday I would eat donuts from Firecakes right after every run I could.

I decided I would run 49 miles for the week of the Challenge.

And while this admittedly came to me a day or two into the Challenge, I decided I would do a run that somehow hit all of the other numbers.


DonutsChallenge

Mission Accomplished:

Monday: 5.86 miles: 2.56 mile run to go and get the donuts after work. After the donuts were safely delivered at home, another 3.30 mile run in the neighborhood.

Tuesday: 5.23 mile haul run home from work, with my backpack on.

Wednesday: 5.81 mile haul run from work that took 69 minutes (#nice).

Thursday: A 4(.05) mile run during a lunch break at work.

Friday: 10.45 miles: A 2(.32) mile run during a lunch break at work. Then, after returning home from work, a frigid 12K+ evening run that actually totaled 8.13 miles.

Saturday: 8.60 miles: First a 6(.03) mile run during the early afternoon. Then, a 2.57 mile run around the neighborhood during the evening.

Sunday (today): A 9(.02) mile run during the mid-afternoon.

Total: 49(.02) miles.

I had a chocolate frosted donut after a run every day except for Thursday. The run was during the workday, and by the time I returned home it was so long after the run I didn’t feel it was right to eat one. However, I did eat two on Saturday, one after each run.


This was fun, and it was also a good way for me to restore high volume to my training, as I had struggled to get in more than 30ish miles into my previous weeks due to various schedule factors and other concerns. Making a point to get all that running in helped me close the gap.

I’m glad I was able to do it. Would be nice to do it again next year!

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The Hike-Run: A commuter’s easy hedge between recovery days and missed training runs

On Thursday I had a morning run scheduled but didn’t manage to get it in.

I work late Thursdays, and taking a normal run after work closer to bedtime wasn’t a practical solution. In my experience, running too close to the end of the day revs me too far up to be able to get to or stay asleep. A shorter run might be okay, but I didn’t want to basically toss out Thursday as an off day with a very short run.

Carrying my backpack at 7pm, not being particularly interested in taking the train or bus, with the sidewalks still being a bit icy from previous snow, and having nothing to lose… I impulsively decided to experiment with what I’m now calling The Hike-Run. It ended up working out so well over 5K that I have decided to implement it as an easy training practice.

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The Hike-Run is an easy run done while carrying weight, whether in a backpack or while wearing heavy gear… basically, the weight of gear you’d be carrying during a hike in the wilderness (even though clearly the north side of Chicago is not the wilderness). Typically, you’ll find opportunities to do Hike-Runs before or after work, while out and about wearing a heavy coat or boots… or while commuting on foot while carrying a bag of stuff.

You typically can do the Hike-Run when you’ve got somewhere to go, and you’re not willing to do a full run with the gear, but need to get some training mileage in and know you probably won’t have much of a chance to do so otherwise.

You start your timer and start at a jog, a very easy sustainable running pace. At any point, if you want to slow to a walk or stop, you not only can, but you don’t need to stop the timer (runners often will stop their timers when they need to stop the run). You’re timing the hike, not a full run. It’s just a comfortable run where you have full permission to slow or stop as much as you please. And of course, you could just not time the Hike-Run at all. You log the mileage covered, and that’s that.

I’ll use my tracker to time the Hike Run as a hike rather than a run, so that the time result isn’t any sort of big deal or factored into any metrics. The only thing I track is the miles (more or less) ran.

The key is just to run most of the way. The Hike Run gives you permission to slow, but is not intended to be a full hike where you run occasionally. If you just want to walk, then just walk and don’t worry about timing it or running.

Ideally you do regular training runs or recovery days most of the week, and the Hike-Run is just a convenient hedge between a full rest day and getting your mileage in. Or, as I did this past Thursday, you use it to supplant planned running that you otherwise can’t get in.

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Three Valuable Tips for Beginning Runners

1. You should run as slow as you can

You absolutely need to run slow. Slower than you think. Run as slow as you need to in order to keep running. As a newcomer to running, you will struggle to run for any amount of distance, and chances are likely you will quit early unless you first focus on running far as slowly as you can get away with.

A parallel: Competitive walking has a rigid set of rules that constitute what exactly constitutes a walk, and it’s a good guide for the minimum of what you need to do for your movement to qualify as a run.

A key point in race walking is that your back foot must be on the ground until your front foot plants on the ground.

Conversely, if your back foot comes up before your front foot impacts the ground, then you are technically running. See how slowly you can get away with safely doing this, and you may be surprised how slowly you are allowed to run.

2. Take each step as soft and easy as you can

Another key reason you want to run slow is to make it easier for you to run without having to hit the ground hard.

A telltale sign that a runner is outrunning his/her normal capabilities is that their feet hit the ground hard and loud. This isn’t just aesthetically displeasing, but it’s not healthy. You’re jarring your joints, muscles and ligaments all the way up the chain from your feet up into your core, and risking long term injury. In fact, this is largely where common runner ailments like shin splints and IT band pain come from. You basically just stress those parts of your body until they hurt.

In dance and some theatre circles, performers get taught how to step as softly as they can. There’s usually no real method taught to this, but performers often work at it until they develop the locus of control to step softly. I guess it incidentally helped that I studied theatre and dance before becoming a serious runner, as learning this inadvertently, eventually helped me develop better running form.

But you don’t need to dance or do theatre to learn to run soft and easy. Stand up. Find some open space. Take a step forward as softly as you can. Take another step forward as softly as you can. Repeat. Take your time and relax while repeating this. You may find that your body naturally moves and adjusts with you. Eventually your body just knows how to move to comfortably make it work. It also probably feels silly to do, but work with it.

Now try to do it quickly, but stay as relaxed as possible. Do it consistently and quickly enough, and all of a sudden you’re running that way. It may not be fast or intense, but it works.

The home run trot that I previously advocated is basically just this. It’s exactly what baseball players are doing. They’re just running as easy and comfortable as possible. Their feet are definitely not slamming into the ground.

3. Eat something with protein within an hour after every run

Recovery is something even experienced runners aren’t great at doing. Most don’t think at all about taking in nutrition within two hours of running, or realize that the half hour after running is a valuable window for refueling the body.

While carbohydrates may be valuable for glycogen restoration, what you do need for sure is protein. You just did a bit of damage to your muscles, and they need protein to rebuild. Consume at least 15-30g of protein.

I’m not saying you should pig out. Just eat a protein bar, some nuts or seeds, or drink a glass of milk, if nothing else. If you are in fact planning to eat a meal like breakfast or dinner right after running, great. Mission accomplished.

I can get into all the science as to why processed junk doesn’t help you as much as whole food, but in a nutshell you’re better off eating something healthy. If you’re in a bind and options are limited, then eat what you must. But given the option, try to eat whole foods in as close to their natural form as you can.

How well you bounce back between workouts is largely a function of how you recover. What you eat or drink soon after the run matters.

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Replacing long runs in extreme weather with multiple runs

My sister’s boyfriend runs multiple half marathons and shorter races throughout each year. Living in the Las Vegas desert, where temperatures top 100 degrees Fahrenheit through most of the year, long runs are impractical.

You can’t run outside in such extreme heat for more than half an hour, not even in the morning (as temperatures don’t drop below 80 degrees many days, and that’s already rather hot for running). And running 10+ miles on a treadmill, if the gym will even allow it, isn’t psychologically feasible for most.

So how does he train for half marathons? He runs them in the neighborhood of 1:40, so he clearly gets in excellent shape for them. But he attests he certainly doesn’t do long runs. So what does he do?

Here’s how he outlined it for me (and I’m describing this some in my words rather than his):

Continue reading

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