Tag Archives: Running

Working Class Running Coach

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I am a VDOT O2 Certfied Distance Running Coach.

Daniels Running Formula was one of the first running books I seriously read and referenced during my serious distance running practice. No resource taught me more about the relationship between race performances, different forms of training, or the different workouts that go into every week/cycle of training.

Growing into my running ability, VDOT O2 was instrumental in showing me not just the best paces to run key workouts, but the ideal volumes. It indicated when a particular workout might be too much, and helped prevent me from overtraining.

It also showed me when I could push myself a bit more. I’m certain I would not have made the progress I have as a runner if not for VDOT O2 showing me that I was capable of doing more.

Sure, I don’t consider it a perfect metric. The one bit of feedback I get across the board about VDOT O2 is that is vastly overestimates most people’s marathon ability. It does assume elite or high level ability in runners when projecting a finish time for new marathoners, and of course most people don’t have that ability. The marathon workout plans in the book also are rather demanding for what most people can do. Once you achieve a certain level of fitness at the marathon distance or longer, its predictions for your marathon times become more reliable.

But for everything from the Half Marathon on down, I’ve found the methodology sound. Yes, the metric’s flattish projection calculus has you pushing yourself quite hard from the 10K to the Half distance. But again, I believe that was a key reason I improved so much at shorter races.

Even as I’ve worked with, experimented with, other approaches, my fundamental practice always came back to the principles of VDOT O2.

I’m proud to be a VDOT O2 Certfied Distance Running Coach, and look forward to continuing to help working class runners in Las Vegas and across the world improve their fitness and achieve their running goals… from the mile to the marathon.

 

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How to run a focused and pain relieving track mile

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

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

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

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

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

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

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

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

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

How useful is this plan to runners?

The Plan:

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The Park Bench Run: An easy speed workout

trees in park

Photo by Pixabay on Pexels.com

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

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

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

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Your goal pace has an easy run pace

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

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

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

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

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

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

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

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

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One key to easy lunges

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

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

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

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An extended recovery, and the flip side of antibiotics

I extended my recovery period after Vancouver a bit, in part due to the effects of the antibiotics I had to take for my elbow.

On the plus side, the clindamycin I was prescribed did work. The redness immediately ceased, the swelling and some of the pain went down, and three days into the 10 day RX the heat around my elbow began to fade. It still hurts to lean on the elbow sometimes because (infection or not) I still have bursitis in that elbow and from experience that hangs around a while. I can still push and pull and use my right arm fine for the most part. At least now I can actually put pressure on the elbow (probably will stick to straight-arm planks for now, though).

However. The minus side is that antibiotics mess with your entire body, and it certainly has messed with mine. Yes, I’ve taken probiotics to counter the mass murder of gut bacteria from the antibiotics, and eaten a mild diet to minimize any c.diff problems.

But the clindamycin still wreaked havoc on my overall organ function and my overall energy. Even with good sleep and diet I’ve felt tired every day (when the infection started, my energy levels and running were okay, so it wasn’t that). I have sizable bags under my eyes, indicating havoc on my kidneys. My sweat smelled like the medication this last few days. I took the last of the RX last night and I’m glad that’s done.

And of course, the pills affected the energy I have to run. Sure, it got fairly hot for Chicago this past week (87 degrees Fahrenheit, 30+ celsius), to the point where I had to cut my last run very short. But even prior easy runs took more effort than usual. The medication certainly dried me out some, and even with plenty of hydration it often felt like I was a bit dried out before and during runs.

Yes, having run a marathon almost certainly is a key factor to this as well. Again, the elbow problem developed a week after the marathon. My body being heavily compromised probably made it a lot easier for bacteria to take hold in my elbow, as well as easier for the subsequent medication to do a number on my still-recovering body. Add in returning to easy running a bit early, and it appears I just need a bit more rest.

Fortunately, I don’t need to begin training officially for the Chicago Marathon in October until mid-June. I will want to be running regularly by then, of course, but it’s not crucial that I be out there training every day right now. My last run Thursday in fact capped 5 straight days of running, so I’m certainly not starting from zero if I take the weekend off and resume on Monday.

I probably need the rest not just coming off the medication, and to acclimate to the incoming summer heat, but also still recovering from the marathon. Two weeks is a standard, and some do more (Kenyans famously take a couple months off after marathons!). Taking three easy weeks is totally fine.

I’m going to drown myself in fruit and fiber this weekend to get the medication out of me and get back to normal, so I can get back to normal running.

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