Tag Archives: Training

Why Does Pachev’s Always on The Run Routine work?

I’ve talked before about Sasha Pachev, the prolific patriarch of the prolific Pachev running family in Utah. To this day, I still consider his simple advice among the most effective for marathon training. Much like Hal Higdon, Pachev preaches volume first through a consistent diet of easy running, before progressing to a simple but consistent variety of speed and tempo workouts.

One of Pachev’s preached staples is what he calls his Always On The Run Routine. Basically, after training in the morning, every few hours he will take a break and go jog a mile. Pachev, to paraphrase, says this is to get the body moving, that we as humans were not designed to sit all day and that a short run every few hours is more natural, plus adds running volume and practice.

Keep in mind Pachev at his peak trained 80-100 miles a week, and was capable of running a sub-2:30 marathon. He was an elite-caliber runner and even in his older age probably still is. Even with such a high volume it didn’t take him more 10-12 hours a week to train. So, sure, Pachev’s scheduled short jogs between workouts were probably not too taxing after 10-20 mile workouts in the morning.

That said, though I’m nowhere near the prolific runner Pachev is, I have also taken inter-workout jogs during breaks to generally positive effect. I used to occasionally do them towards the end of my time in Chicago.

And now, I’ve been doing these short jogs during the workday, around the neighborhood during 15 minute breaks and after eating lunch. I had previously walked outside during breaks, but along with wanting to do more than walk I also didn’t like being out in the Vegas sun as long as it took to take these “short walks”. I could finish a jog 5 minutes faster on breaks, and well before the end of my lunch break, without being in the sun long enough to cause distress. Though sun exposure is good for your body, the decreased time in the hot sun was better for my skin.

I’m now running about 3-4 miles during the workday, in addition to training during the morning and weekends (as the heat rises and wanting to get better sleep, I’ve ditched postwork evening runs for now). I have effectively, though somewhat inadvertently, adopted Pachev’s Always On The Run Routine.

And, despite my current weekly mileage rocketing upward from all these little runs, I don’t feel any significant signs of burnout, no issues other than a bit of random soreness here or there, or occasional fatigue accumulation (as you would after a few days of multiple runs).

Plus, my running has shown more substantial week over week improvement than it was during earlier conventional training. I simply took one day off this weekend, and my running improved dramatically once I returned on Monday. Bear in mind that I’m not coming off a break in training: I’ve been running and endurance training for a while.

So obviously this had me considering what about this routine contributes to run development. I did land on a few ideas.

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My First Look At Stryd Footpod Data

So, my Stryd footpod arrived today. After a somewhat complicated setup process (and though cumbersome to get attached, the pod does stick perfectly fine to my front end shoelaces), I went out in the increasingly hot Vegas sun and ran a couple of brief miles around the neighborhood to give the tracker some data for me to review.

This was as standard and normal a running effort as I could get myself to do, to make sure the data had no abnormalities. Sure enough, the run (though hot and a bit arduous for that reason) felt like a typical effort, so the data should be a roughly objective view of my standard issue effort.

Sure enough, footpod IQ data showed up in Garmin Connect for the run. It’s a bit complicated to get the Garmin data uploaded to Stryd for review (I had thought it would sync automatically, but apparently not), but once I did I had dashboard data to review.

Here you see a lot of data that’s not just typical mileage, times, pace, and heart rate.

(While not pictured, the log also includes a map of my run, so Garmin’s file did port that over just fine.)

Unfamiliar items on the log include:

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Intuitive intervals: Using a heart rate monitor to pace your run/walk intervals

If you have a Garmin watch you can set it to alert you during workouts if your heart rate goes higher or lower than a given threshold… kind of like a built in speed limit monitor for your heart rate.

I tried this feature once and quickly disabled it. I wanted to just run at my own pace and found the alarms when I reached a moderate heart rate annoying.

After a long recent layoff, as I recently started ramping up training, I found basic runs to be a bit too difficult, and sure enough my heart rate would rocket into marathon pace and the lactate threshold. It’s one reason I started doing Galloway style intervals, run/walking the workouts in 2 minute run, 1 minute walk intervals.

Galloway Intervals kept my heart rate level on-average: Even if it spiked during the runs, the minute of walking would bring it back down, the overall average more closely resembling a typical easy run. And overall the effort on these runs didn’t feel terribly difficult.

I’ve since gone on actual full-length training runs of 30+ minutes, and this past weekend I ran a 10K (albeit at closer to regular training paces), so I’m now in condition to run at distance again.

But I want to improve the usage of my natural speed. Now that I track walks on my Garmin watch, I can track paces of not just my walks, but those moments when I run across streets and the pace of those brief, hurried sprints that have always been a part of Working Class Running.

I find those easy, brief sprints vary around a 5:00-7:30 pace without much difficulty. I have speed, but it’s hard to maintain that speed over anything beyond those random little sprints. Even in 400 meter repeats and other workouts I find it very tough.

Is there a way to develop my ability to use that speed at distance in a race?

I think there’s a way, and it goes back to that once-annoying Garmin alert feature.

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Adding mileage with bookended run/walk intervals

I recently made another accidental discovery while training.

After cutting back on running for a while, leaning instead on strength and cross training, I started training seriously again after getting roped into joining a couple of spring 10K’s in the Vegas Valley. With COVID restrictions fading back, races (at least on a smaller scale) are coming back to the area.

To see where I’m at and give me an easy, productive training schedule, I had Garmin set me up on a McMillan algorithmic plan. McMillan’s easy workouts are often flexible, e.g. you can run 20 minutes at an assigned pace, or have the option to extend that paced run up to 35 minutes before the cooldown. I wanted to have that option rather than have to run 3-5 miles at pace or bust.

Previously I had been doing runs Galloway-style, with a run-walk approach. I figured out how to program my Garmin Forerunner to give me run-walk alerts on basic runs, and set it to have me run 2 minutes, walk 1 minute, repeat.

This had actually worked quite well in that my cross training helped me maintain more than enough aerobic endurance, but neuromuscularly I was still struggling to run more than 15-20 minutes without sending my heart rate towards the lactate threshold. I was able to easily extend runs beyond 15-20 minutes with the walk breaks.

Still, I figured forcing myself in the short term to combine some 20+ minute runs with some speedwork and ample nutrition/recovery in a training plan would compel my body to catch up.

On one easy training run I was laboring and decided to cut the workout short at 20 minutes, but that after the cooldown and nominal end of the training session I would “Resume” the rest of the run at an easy pace to cover the distance I wanted.

I got to end of the workout, hit “Resume”, and continued running. Within seconds I was surprised to hear my watch chime and tell me it was time to Walk 1:00, just like on my default runs.

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Heart Rate Training Zones: A New Approach

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Heart Rate training zone systems take for granted that a fairly high level of sustained aerobic effort is comfortable or consistently sustainable for most people, which of course it’s not. Most runners just take for granted that it’s normal and never consider that what they consider “easy” or “recovery” is in fact still too hard.

One of the reasons a runner’s aerobic development improves more quickly than their neuromuscular development is because running itself is very demanding. On both fronts you’re being pushed very hard. However, your aerobic and hormonal capacities bounce back much more quickly than your muscles, bones and joints.

Still, it’s incredibly stressful on your body chemistry to go that hard that often, and the fatigue can snowball too quickly for you to be able to handle a high volume of that kind of aerobic training.

In my cross training, I find I need to go pretty hard to get to Zone 1 in most heart rate training zone systems… somewhat too hard for the purposes of whatever cross training I’m doing. The level of effort require would leave me rather tired and possibly sore. This supposed recovery exercise ends up not helping me recover much at all.

It’s not that most runners are just stronger. They just spend all their lives in this perpetual fatigue, physical and adrenal. The long term effects on their health are taken for granted as aging or wear and tear, when in actuality it’s probably preventable… without compromising your fitness or development.

My most recent heart rate zones of choice were a standard 50/60/70/80/90/100 split based on the Karvonen Formula, which uses heart rate reserve. This is a function of your resting and max heart rates, and the zones are proportioned against those rates. Zone 1 for example would be 50-60% of the gap between your resting and max heart rate (your “heart rate reserve (HRR)”), zone 2 60-70% of the HRR, etc.

With a max HR of around 184 beats per minute, this sets my minimum training heart rate around 120 (depending on what my resting heart rate is at that time), with zone 1 peaking at about 130-135. This is about where most heart rate zone systems would put zone 1, and is considered a “recovery” heart rate.

On the spin bike, even at a brisk but easy effort, my heart rate is around 105-110. On the ARC Trainer I can get to 125-130, but only with a more moderate effort. On the rowing machine, a concerted effort typically gets me to about 110-120.

However, when running, I rarely can cruise at a heart rate below 130, no matter how slow and easy I run. I basically have to stop and walk/run to average a zone 1 heart rate. This is not a product of lacking fitness: Even at my peak condition and training in Chicago, it took the right combination of circumstances for me to average 125-130 at an easy effort.


All of this is to say that maybe our view of heart rate zones and “recovery zones” is a bit warped and could use an adjustment.

This is especially true in our coronavirus circumstances, where if we go to the gym (and in many cases train outside) we need to wear a mask while while exercising. We can’t huff and puff at full volume and expect max results if a mask is filtering much of the air taken in or expelled. I’ve talked before about this being a long term training benefit, but in the present it makes the effort required for aerobic training a bit too much.

Bear in mind as well that, to maintain the typical intensity for a full volume of training, you have to consume a lot of carbohydrates, which can cause a variety of inflammatory health problems if consumed in the large amounts that most endurance athletes tend to require.

One of the reasons low-carb diets tend not to work well for endurance athletes is because they train at an intensity where they need a lot of glycogen, and that can only come from and be replenished from a carbohydrate rich diet.

Could it be possible to scale back carb consumption to a more (shall I say) human level, rely more on slower fat burning, and still be able to train, perform, and develop at a high level.

I say yes, and I say the key to doing so is combining (now-)traditional 80/20 training principles with a revised approach to heart rate zones.

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Should You Intermittent Fast? A Basic Primer on Intermittent Fasting

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First, in brief:

Intermittent fasting can work sometimes with exercise, depending on what you do and how.

You should avoid intermittent fasting if you work out in the morning.

The more training you’re doing, the less likely it’s a good idea.

Most of those who practice intermittent fasting and train effectively only strength train as their only meaningful, intense exercise. Generally, their only aerobic training is whatever walking they do during the day, or very brief high intensity interval training… if they do any cardio at all.

If you don’t do much exercise at all, then yes intermittent fasting is a good idea. And you should probably get some exercise, but intermittent fasting is a good habit.

A General Overview of Intermittent Fasting:

Instead of traditional fasting, where you may go a day or more without eating… intermittent fasting is about eating all your day’s meals in a short window of time and not eating the rest of the day.

Even if you eat a similar number of calories, the long break from eating gives your body an extended metabolic break, which can help reduce inflammation and better promote healing and recovery. This is actually more of the benefit of intermittent fasting than the potential fat burning improvements that can occur during the fast.

There’s no calorie restriction on how much you eat during the food window. But, obviously, it’s going to be harder to overeat in a single 8 hour window than it would be if you ate meals throughout the day.

Still, it is possible to outeat the fast during the 8 hour window and still maintain or gain weight. The fast doesn’t cause you to lose weight in itself. While it’s obviously more difficult in a shorter window of time, you can still overeat. That said, intermittent fasting can help with food portion and weight control.

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Curing Your Sleep Problems

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Here is a topic near and dear to my heart, an important facet of health that I’ve been working on as much as my diet and exercise.

The single most important aspect of your training development outside of the actual exercise is your ability to get good sleep. Even the important factor of your diet serves in large part your ability to effectively sleep, and its positive effects on your health will be limited if you aren’t sleeping well.

Over 1/3 of U.S. residents surveyed report they don’t get at least 7 hours sleep, and it’s no surprise nearly 40% report some sort of sleep disorder. While some may try to pinpoint the cause to some sort of disorder, the reality is that our choices play a substantial role in how much sleep we get or don’t get.

Unless you’re caring for a newborn child (during that period, they’re often going to wake up overnight and there’s little you can do about that), those choices were to a substantial degree probably avoidable. Even being compelled to keep a complicated, troublesome schedule due to career or family concerns is to some degree a preventable product of life choices. We often choose other priorities over sleep and don’t realize what a mistake that is.

But I digress, and that’s a whole other topic. Barring such extenuating circumstances, most people have ample opportunity to get good sleep every night, and they just don’t. And they may not be fully aware of what else they do aside from just staying awake to deny themselves of that opportunity to sleep….

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