Nitric Oxide and Running Performance

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Nitric Oxide? It makes me think of pushing a button on my car dashboard for a little boost! However, NO is an important neurotransmitter important for nerve signaling, nerve signaling, tissue turnover, and blood vessel dilation

 

Seems like most research focuses on the dilation part and exercise as a performance enhancer via delivery of oxygen and removal of waste products. Along with that dilation comes an improvement in running economy and time to exhaustion. In terms of running economy, I have seen 5% thrown around. To put that in perspective, that’s higher than what the Nike Vaporfly’s claim to obtain and have taken the running world by storm.

 

So, who does that benefit? Running economy will benefit those running long distances (half marathon and above) while time to exhaustion will benefit shorter times. While we do produce NO in our bodies, we often don’t eat the right amino acids, or enough, to see a performance benefit. We also see a drop in natural NO production as we age. 

 

The research can get dicey because of the way it is set up. What worked for older athletes, didn’t have the same effect on younger athletes. The dosages that worked on 1500 meter runners, didn’t affect the longer distance runners. What worked for recreational runners didn’t exactly show promise for elite runners. There’s a lot of factors like dosage, quality of ingredients, and length of studies that come into play. With that said, let’s look at some practical advice.

 

For older and less trained athletes, you should take a single dose of 60-70 ml of nitrates 2.5 to 3 hours prior to your workout or race. Keep in mind that levels of NO will stay elevated for some time. These groups will see more response on fewer amounts, so max the response on the least amount of dose. 

 

For younger and more trained athletes, you should be at two doses of 60-70 ml of nitrate. You folks have things like naturally higher levels of NO and training adaptations that are going to make seeing a response require a larger dose. The same time frame applies here. 

 

NOTE: Unless you are building up to a goal race, these shouldn’t be taken every day as it can blunt the natural production of your NO. 

 

Ok, so, the second way to do this, is to do a gradual supplementation of 3-15 days, leading up to a goal race. Using the same two groups I just discussed, let’s determine the probable length of time to NO load. Less trained or older athletes may want to stay in a single daily dose for 3-7 days. The younger or more trained athletes may want to do a single daily dose for 7-15 days. 

 

What I will do for a workout: 

 

Night before a workout: 1 60 ml bottle of Amped Nox

AM before workout: 1 60 ml bottle of Amped Nox

 

What I will do prior to my goal marathon:

5 days prior to marathon: 1 bottle of Amped Nox nightly

 

HOWEVER: After reading more into the updated research, I think I am going to extend this out to 10 days prior to the race of a nightly dose and then one bottle the morning of the race. 

 

Interested in what I use? Check out my supplement site.

Road to Indy: Training up to 10/6/19

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Monday 9/16 and 9/17

  • Two days of 12 in the morning and 4 in the afternoon. Did get strides in on Monday!

Wednesday 9/18

  • Long 24 miles in 2:22:40 (5:57/mile) Now, before people go, “but, but, but!” I am running well over 100 miles per week, and I’m running for under 2.5 hours, so that’s well within reason. This was pretty nie from a simulation standpoint as I definitely got that “wobbly leg” that you get those last few miles of the marathon.

Thursday-Saturday

  • 10 miles, 10 and 4 Double, and 12 pretty dang easy. Running 24 will put you up on mileage, so took advantage of the situation with not doing some doubles. Did get strength, core, strides in during the three days.

Sunday: 4-3-2-1

  • This was a test as we went to the Tigers game and had a lot of junk food. Got home pretty late too, but the kid had fun! I did adjust because it was super swampy.
  • 18 total for the day.

112 for the week. 

Monday 9/23

  • 12 and 4 easy. Nothing to get worked up over!

Tuesday 9/24

  • Taking a different approach and doing some faster stuff. A few years ago, this would have basically been 10k pace, but now it’s probably more like 5k-8k pace. I just haven’t done anything very fast in such a long time that I feel like some interjections of fast work can do me some good. Did 4 sets of 4×200 meters. So 200 meters in 34-35 seconds with 200 jogs. Did 400 meter jogs after every 4th one. Each set got progressively  harder, but never out of control.
  • Did a shakeout 4 miler in the afternoon because of lower workout volume.

Wednesday 9/25

  • Easy 12 and 4. Nice and easy.

Thursday 9/26

  • The Greenfield Elementary fun run was this morning, so I had to run at 12:30. 8 was all I could manage. Decided to cut my losses.

Friday

  • 3×3 Miles with Mike Morgan! Worked out well to team up. The whole team was out there, so good stuff. Mike wanted to go 5:30-20-10 and we were pretty close. The 5:30’s were a touch quick, but nothing out of control. Averaged about 5:18 pace for the workout.
  • Did a shakeout 4 in the afternoon. Trying to make a little bit up from the missed mileage on Thursday.

Saturday

  • Easy 12 and 4. Easy Peasy.

Sunday

  • Hanson’s Running Shop 16 miler at Lake Orion and Mile wanted to do a long run. 20 miles on the dirt roads and hills. He said he wanted to take it easy but we still ran 6:19 pace for it!

110 Miles for the week!

Monday through Wednesday (9/30-10/2)

  • Nothing crazy here, except two things. One, I was planning on taking three days easy in a row this week because I crammed a lot into last week. I know that if I get overzealous and just keep that train rolling, that it never ends well. Two, it worked out really well that I did that because my right plantar had been a little troublesome the last couple weeks. On Tuesday, I was running from the house. Some guy blew through the cross walk and I had to side step really quick. I felt like a tear in the spot it had been hurting. Of course, I was as far out on my run as I could be so I couldn’t just stop. It hurt for a couple minutes and then kinda subsided. Went home and iced like crazy and waited. On Wednesday it was sore, but not unbearable.

Thursday 10/3: 5×1.5 Miles

  • Mike Morgan is starting to get back to hard training. And has been dipping his toe into some workouts. He was looking at doing 5×1.5 Miles and we talked about paces and what not. He was looking at 5:10’s which is an in between pace. So, just kinda said we’d feel it out and see how it went. Newbie, Larry Char, joined in too. Started out about 5:10 pace, but it felt pretty good to me so I started creeping the pace down. Larry wanted to show us old guys that he was a big boy now, so he rolled too. Mike held on for dear life. Got down to 5:00 pace on the last couple.

Friday and Saturday: More easy running.

  • Sunday: 3×3 miles with Mike. 5:15-5:18 was the plan and we pretty much nailed it. Mile jogs were sub 7, which made me happy, but probably not Mike!

Ended the week with 108 miles. 

That’s 6 straight weeks at about 110 miles/week and 10 weeks at over 100 miles per week. My average weekly mileage is now higher than what my highest one week was this spring before Toledo.

Takeaways this week: I probably tried to change or add too much this segment to get everything to stick. I still do core and light strength regularly, but I haven’t done the heavy lifting or plyos as much as I wanted too. This goes to what I tell my athletes and that is finding easy wins at first and making small changes that will stick. For me that’s strides and my nutrition is the best it has been in years.

Getting into the heart of a plan makes finding time tough. You are tired and sore, and motivation can get tough. When you get to this point, just focus on getting out the door. Don’t mind if that first mile is slow. You’ll warm up, you’ll find your rhythm, and you’ll start to find your way. Now is not a time to compare how you felt when you were fresh, because you were, well… fresh!

12 Weeks Out from Indy Monumental

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8/19/19 through 8/25/19

Monday 8/19/19

Today was the day following a pretty solid 22 miler I put in. One of the biggest lessons I have learned recently is that if I want to continue training really hard on my workouts then my easy days really have to be a recovery day. 7-8 years ago, I would do that 22 miler and then come back and run the “easy” day at 6:30/mile, or faster. I just can’t do that and be consistent. I probably shouldn’t have done it back then, either!

  • AM: 10 miles @ 7:10/mile pace.
  • PM: 4 Miles, about the same pace. Did get 5×10-12 second strides in. Am surprised that these are hitting 4:20-30/mile pace. Regaining any semblance of speed is going to be a long term process. Saying that as I approach middle age seems like an oxymoron

Tuesday 8/20/19

  • AM: Easy 10 miles at 7:00 pace.
  • PM: Easy 4 miles at 7:20 pace.
    Hot today. Strides on second run. Second run was also from my office/studio, so did my “plyos”

Wednesday 8/21/19

Track Day! 6×800 meters with 400 meter jog. Followed up with 4×200 meters hard. An improvement over a couple weeks ago. 2:30 average for the 800’s. The 200’s were rougher, but still squeaked out 35-36 seconds on the 200’s. Very humid out! 13+ miles for the morning.

12 Weeks Out from Indy Monumental

Thursday 8/22/19

  • Recovery Day!
  • AM: 11.6 miles at an easy 7:14/mile pace.
  • PM: 4 miles from office @ 7:13/mile pace. No strides today.

Friday 8/23/19

  • Easy 12 Miles @ 6:58/mile pace.
  • Easy 4 miles @ 7:13/mile, but did 6×10-12 second strides.
    (Notice the difference in paces between Thursday and Friday)

Saturday: 8/24/19

  • 10 Miles easy in the morning @ 7:04 pace. Family get together didn’t allow to get a second run in.

Sunday: 8/25/19

  • Workout Day! 6×1.5 Miles @ MP (or maybe rather marathon effort) 4 minutes for the jog recovery. Managed 5:19 pace. Really going by feel on these, plus it’s really humid right now. Just getting work in.

12 Weeks Out from Indy Monumental

Week Overall:

102 miles for the week. Two pretty solid workouts I am spacing these out 2-3 days right now because I have a pretty decent amount of time. I get in shape pretty quick, so deliberately drawing out the process. I think the key for people to take away is the recovery on the day following a hard workout. Leave the hard days hard and let the easy days be easy. It would have done no good to go out and try to run harder the day following the workout. For the most part, the next day is a lot slower then the following easy day. So, when you look at my training, you’ll see SOS day, recovery (pace, not low mileage), easy to moderate, then another SOS. This is a good system for me and we can do similar things for you. This really let’s you have more quality workouts, keep your easy mileage high, and be able to be more consistent throughout a training block.

August 26th through September 1

Monday 8/26/19

  • Nothing crazy today- An easy 10 and 4 miles. Average over 7 minute pace on both.

Tuesday 8/27/19

  • AM 12 miles around the hood.
  • PM 4 miles, plus 7 strides. Must have gotten dizzy and snuck an extra one in.

Wednesday 8/28/19

  • Track Day! 8x1k and 4×200. This one hurt a little bit. Humid again. One of those workouts where I literally just had to focus on the one I was in. Told myself to get to 6 and I could quit. Got to 6 and said after 7. Finished 7 and realized I hate odd numbers, so finished it. About 5 minute pace for the k’s and the 200’s were 35 ish. Been a long time since I made a dedicated effort towards speed. Especially trying to run really fast after being tired. I remember in college, we’d do a k workout and then 200’s and I could run 25-26 all day. Can’t think about that though!

12 Weeks Out from Indy Monumental

Thursday 8/29/19

  • AM 12 easy at about 7:10 pace. Left to the cottage one last time before the school year starts! After driving all day, I couldn’t muster a second run. Plus we forgot some things and had to go into Alpena to supply up!

Friday 8/30/19

  • AM 10 miles easy. Weather was cool, baby! About 50 degrees way up north!
  • PM 4 miles easy with 6 strides.

Saturday 8/31/19

  • I finally did it! I have been coming up here for 8 years and finally ran the lake! HILLY, so was just trying to get the mileage in at a decent clip. 6:35 pace with uncertainty about the actual distance. Everybody told me it’s 20 miles. I did see I could avoid Mt. Mariah, but what’s the fun in that? 22 miles @ 6:34/mile

12 Weeks Out from Indy Monumental

12 Weeks Out from Indy Monumental

Sunday 9/1/19

  • Easy 10 and 4 from the cottage at over 7 minute pace. Actually did a good job recovering.

Week Overall:

108 miles for the week. A very solid track workout and a really good long run. Plus I finally did something I have wanted to for a long time. Finished the week off with some nice dirt road running. Proud of myself for being up at the cottage and staying disciplined. I have always struggled with that. I wasn’t as good with core and mobility this week, but training and nutrition was solid.

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Nutrition: Diet Definitions

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Last time, we talked about macronutrients and the importance for balance in general health as well as performance. I hope that’s what everyone took out of it, at least. At the end of the day, balance is key and if there are major swings to focus on one macronutrient, the swing really should be short term and recognized that it may not be a sustainable option for long term (years). At the end of that discussion, I mentioned where I would like to take that conversation. One of the areas included what the definitions of diets actually contained and why the lack of continuity can blur the lines between what we think we are doing and what we actually are. So, today I’d like to explore an article from Burke, et al. (2018) that serves as a guide to understanding diet and exercise strategies. This entire article will be in reference to this article. I will share the link at the bottom of this post!

Let me first discuss that I am moving beyond general strategies here for overall health and talking mainly about running performance and adaptation to training.

High CHO diet

This is what we traditionally think of when we talk about endurance athletes. However, there is no clear definition of what this actually is, other than it is considered a daily diet. Definitions of a high CHO diet range from anything over 50% CHO, 60-70% CHO, 500-600g of CHO per day, or 7-10g/kg of body weight! The underlying premise is that all endurance athletes have a daily need for high amounts of fuel and these are met by high CHO intakes to support hard training. Overall, it’s not recommended to be using in isolation because it’s a poor correlation with muscle fuel needs for training.

Very interesting, huh? If you take anything from this diet is that it’s broad and based off the original research done in the 1960’s. So, this would really be seen as the starting point for endurance athletes. Don’t take away from this that CHO is not needed in larger amounts, but rather that there’s more info needed on an individual basis. Things like- type of exercise, volume, intensity, etc.

It goes back to what you have heard me say before- “Eat to your daily needs.”

Luckily, there’s been a number of updates to that original research that we can build from.

High CHO availability:

CHO spread across the day and is targeted at optimizing glycogen stores by exogenous supplies to meet the fuel demands of the days training/event. Amount is based on goals of training and body weight. Daily intake from 3-12 grams/kg of BW. Basically, we are going to make every run a focus for providing carbs right before, during, and after a run. Then the rest of the day might be a lower overall intake of CHO.

The potential problems are that it may take some guesswork and experimentation on your part to really nail down what works. In really high volume training (2+ sessions/day or 25+ hours per week of training) a person will probably have some training sessions that are low CHO availability.

Peridozed High CHO availability:

Essentially, the strategy as above, but now we decide which ones to make available based on the goals of the training. Each single session may have a different approach based on where you are at in training. So, early on, we may make all easy runs and shorter long runs low CHO availability, but keep high intensity SOS days a high CHO available day. Then, the closer we get, all SOS days may be high CHO available and keep shorter easy days at a low CHO availability. Two studies shown this to show performance improvements, but subsequent competitor studies have not been able to replicate.

Nonketogenic low CHO/high fat:

CHO availability is chronically (up to months) below muscle needs so that adaptations occur to promote fat oxidation. However, it is high enough to avoid ketosis. Typical: 15-20% CHO, 15-20% protein, and 60-65% fat daily intake. Or, CHO can be less than 2.5 grams/kg of BW. One important factor here is that this in combination with a moderate endurance program of less than 5 hours per week. I think that last sentence is pretty key to this! In context- It has been shown that this can up to double rates of fat oxidation, but this has not been shown to be in association with endurance performance overall.

I think there are some very important aspects to look at with this. The first is that there’s no doubt that it can increase fat oxidation and thus probably improve overall body composition. This alone will probably improve endurance performance.

If you weighed 200 pounds and lost 25 pounds of non excess fat, then yes, you will run faster.

However, this is only going to be true up to a point. Also, the amount and intensity of exercise you should be doing with this is pretty low- basically meeting the AHA guidelines for everyday health. I just think you are limited with the situations where this will be successful- especially long term.

Ketogenic LCHF:

A person severely restricts their CHO intake to less than 5% CHO (or 50 g/day), while protein is 15-20% and fat is 75-80% of daily intake. The basic premise is that this type of diet will produce very high rates of fat oxidation within 5 days to 2 weeks. However, extreme fatigue can occur for the first 3 weeks. Overall, exercise seems to be sustainable up to about 75% VO2max, but higher intensity exercise is not tolerated well, if at all. Another factor involved is that the severe restriction of food minimizes nutrient density and variety.

Thinking about the exercise tolerated makes sense. When we discussed macro nutrients, we talked about the body’s back up is to make glucose out of non glucose sources (both fat and protein), but it’s extra steps and it’s slow. The glycogen and glucose required for higher intensity exercise simply can’t be met with these back up mechanisms. I think it goes back to the level of athlete and their desired goal/outcome.

To wrap up, this is all pretty interesting.

For one, the body is really good at making due with what is being provided to it. Also, I think that what works for a lower level athlete isn’t particularly going to work for a higher level athlete. I am referring to both ability and amount of training.

Third, I think it’s important to note that these long term “diets” aren’t really suitable for more than a short period of time.

For instance, a high carb diet might only really be needed for a few days before a marathon. Meanwhile, a LCHF diet may be exactly what an overweight runner needs to shed some weight before starting a training plan and then can eat a more balanced diet. Lastly, what’s interesting in these diets is that the two main variables are fat and CHO. Why not change the amount of protein? For most endurance athletes, I would almost say that you keep CHO at 50-55%, fat at 15% and then protein at 30%. I’d have to work the numbers based on grams per kg of BW, but who knows? I mean, we know CHO needs are slightly higher, but so are protein needs. If we boost protein a little, we can maintain or build muscle during hard training, have a place to store glycogen, and we still change our body composition for the better. Ah well, maybe another time!

So next time, I think we continue on with the article I referenced and look at the more short term strategies and sequences for workouts and tapering (loading). I believe that propels us more into the idea that our “diet” really can shift from day to day. While one day may require a lot of CHO to replace what we utilized, another might not require as much. All in all, I think we are starting to paint the picture that from 10,000 feet, saying calories in, calories out is fine. However, as we zoom in, there’s more to it than that. Until next time!

 

Glass City Recap

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I ran CIM in the beginning of December and then took some time off. I was going through a lot of life changes so for the first time in a long time, running took a backseat on the priority list. I’ll have to admit, I didn’t really miss the training aspect. I still enjoyed the daily routine, but not the regimented routine I have been undertaking for the last 25 years!

As life began to sort itself out, I began to be accustomed to my routine. For a long time I had to be selfish with running (or at least I thought) and that left a lot of daily tasks to my wife. That always made me feel guilty and over time I think it was things like this that really affected our feelings towards each other. I always was an early riser, but it was usually to scramble to get around to meet the guys for an early morning run. Now I was getting up at the same time, but getting a couple hours of productivity done, school lunches packed, kid fed and dressed, and making sure bags were packed. Even after all that, I was out the door running by 9 am.

I started getting the desire to train again, but knew I had to change the approach a little bit. Not the philosophy, but just how this segment was to be approached. I had done two marathon segments in 2018 and ran two in 2017! I hadn’t even thought about that until writing this.

I had played around with more recovery and less mileage because I thought my body couldn’t handle what I used to do.

The truth is, it can’t, but it could handle a lot more than what I was doing. That’s a little off topic, as I still needed to change this segment. I had a ton of marathon work in my system, so I wanted to work on just being able to run faster. I hadn’t done much of anything under 5 minute pace (per mile) in a very long time and I want to get back to where that feels comfortable. However, this winter was pretty rough and I did a lot of simulated efforts on the treadmill. When I got outside, I tried to run faster. During the the last 6 weeks, I was able to get in the staple workouts of a Simulator and a 2×6 miles. I was pretty confident, at least in my ability to run respectable, but honestly, I knew it was going to be a little bit of a crapshoot.

Overall, from the first week of February until the week before the race, I averaged about 105 miles per week.

Not bad by any means, but a little less than what I averaged before CIM and about the same as what I averaged before Bayshore in May. I felt good physically. My back was in decent shape and my head was clear. My stress levels had decreased significantly. So, heading into the Glass City Marathon, I had two goals- 1) Was to compete for the win and 2) Run under 2:20.

RACE WEEKEND

The nice thing about this race was that it was close- about an hour away from home. Nikki and I still got a hotel room in Toledo, but just for convenience. Given the fact that our hotel for Boston two weeks earlier was in the 4 figures, this was nothing! We checked in and then headed over to the expo to pick our race packet up. Part of my elite entry included helping out for a couple hours at the expo, so I fulfilled that duty. Talking to the elite athlete coordinators gave me a lot of info and I knew the competition I was going to be racing against the next morning.

As expected, the weather deteriorated over the evening and into the night, but all reports said the rain was going to be gone, which was my biggest concern.

There is nothing worse than a cold rain. The morning was cold.

About 36 degrees, but the rain had stopped. However, the wind was steady at 10-15 mph and gusts up to 20+ mph. Woof! Oh well, I was honestly just glad it wasn’t 75 degrees! It did warm up a bit- I think starting temp was 39 or 40 degrees, but the wind was still there.

As I stood on the starting line I was pretty calm, but anxious to get going. I wanted to see how this thing was going to unfold. The half marathon and the full marathon run together for the first 9-10 miles, so I knew there’d be a good range of paces at the start. The race started and of course all the local hero’s went blowing by for their few minutes of fame. I was glancing around at bibs to see who was full and who was half marathoners. There was a couple guys that were on there own and then everyone else seemed to just kind of pack up. We started looping around the outside of the U of T campus and I tried to tuck in away from the wind. It was funny because there was so much back and forth with the pacing, so I just tried to stay calm. All was pretty well through the first 5-6 miles. I just ran my pace and let those young guys throw the sneaky punches. Looking at my splits, I was pretty steady at 5:18 ish pace. Miles 5 and 6 were 5:12 range, but I think we were with the wind.

However, by 6 miles, they must have tuckered themselves out and all of a sudden I was in front. Knowing the field, I knew that I had to set myself up for the best chance to win, so I stayed on the pace. I never pushed the gas to the floor, but I stayed honest at 5:18-19 pace. It was cold, and it was windy, so the field started falling apart. Pretty soon it was just myself and the eventual winner. From miles 7-15 we worked through a nice neighborhood and then into a big metropark and were on a bike path. We ran side by side all the way through 15 miles. I never felt like I was over the edge, but I felt like that was as fast as I could go without getting over the edge.

As we exited the park at 15, we made a right hand turn and this guy just blasted it. I ran 5:15 for that mile and he just dropped my like I had made a pit stop, or something.

To make matters worse, we were dead nuts straight into a headwind, too.

So, there was the break and he spent the next two miles putting a big distance on me. At that point, it was a matter of holding on. It just stunk because he was too far ahead to be in contact and I was all alone with third being a couple minutes back. No man’s land is incredibly lonely.

I am proud that the gap didn’t get any worse. At mile 20, or so, the biker next to me told me the gap was about 50 seconds and that’s where it stayed. As we headed back to campus, my calves were starting to cramp and my quads were fried. I was just spent and managing myself.

The wind definitely played a role with me. I looked at a couple calculators and a 10 mile head wind can add 10-20 seconds per mile, pretty easily. I would say that you throw in the factors of dehydration, being tired already, and then running completely alone for 10 miles and there’s a lot going on there. All in all, it was 2:22 and second place. I competed for the win for a long time and was on sub 2:20 pace for 20+ miles, but it ended rough.

Post Race

Now’s the time for too much information. I didn’t pee for almost two hours after the race. When I did, it was so brown I thought it was blood. I am telling you this because it’s important. I dehydrated myself really bad and that also had an effect. The thing is, I was really good with gels. I took 5 Isagenix Fuels. One right before and four during the race. However, it was so cold I couldn’t grab water.

I would be surprised if I took in 10 oz of water during the whole run.

That’s such a bummer, too. That’s a rookie mistake and it’s frustrating for myself. I’ve been doing this for 15 years and you always have to remember the basics!

The next couple days were brutal! I could barely walk. However, by Saturday, I felt good and went for a 3 mile jog. It was slow, but spring had finally come and I wanted to get some sun in! I ran the next week until mothers day. My hip was a little sore, but now it’s all good. I even started doing strides this week!

Moving Forward

I feel like I have one or two more chances at a Trials qualifier.

Right now, I need to step back from the marathon. I want to race some shorter races and get to where I can handle some things I haven’t done in a long time. My plan is to build up with a 5k and a 10k in June and July. Then run the Crim 10 Miler in August. From there I’ll transition right into marathon training for Indy on November 9th. I think there will be quite a few guys going after sub 2:19 and it’s a great course and race. It should be fun! I also want to get back to more strength. I keep saying it, but it’s my downfall!

At the end of the day, training for Glass City helped me transition to a new chapter of my life. I didn’t win, but I raced hard. I learned how to train without the reliance of a team. And I feel good with a lot of things in my life and my family! So, here’s to the rest of 2019.

 

Marathon Tempos: 2019 Update

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In 2018, I did a podcast on tempo runs, and it really discusses how Marathon pace should feel. That post is still relevant and will be unless our physiology drastically change. If you haven’t read or listened yet, I encourage you to do so HERE.

Over the last several years, as more and more people have read the HMM books, some questions have arisen. I have had this discussion several times now about how the book and the plans are meant to fit a wide spectrum of people. Now as more and more people have read the books we can dive into discussions about how to make things more specific to your individual needs. So today, I want to comment on the four most common areas of specificity when it comes to the marathon tempo runs.

The first is “Small Jumps vs Big Jumps” in marathon training.

By this I mean, are you making a big jump in goal pace or are you making a small goal in pace? I would say that anything within 10 seconds per mile of what you have currently run is probably within your standard of deviation already. So, if your current marathon pace is 9 minutes per mile, then you probably hit 8:50 per mile fairly regularly in training and doesn’t represent any major adjustment to pace. However, if you ran 8:50 per mile instead of 9:00 pace, then you run nearly 5 minutes faster for the marathon!

Funny how small increases in pace over 26.2 miles can drastically change the outcome of your race…

Anyway, let’s use that same 9:00 per mile pace and now you want to run 8:30 pace. For some of you, that new pace might represent a pace that looks more like your half marathon pace than it does your marathon pace. This, obviously, is a big jump in pace and is going to drastically alter how your marathon tempo runs feel, especially the early ones. Even a four mile tempo will probably feel more intense than your speed work! I will discuss how to handle this in a minute but recognize that if you are making a big jump in pace, you’ll need to exercise a certain amount of caution and recognize that your early tempo runs may feel harder than what your later tempo runs feel.

Building on the jump in pace, the next logical step is how your early paces feel versus later tempo runs feel.

The basic assumption here is that you are coming off a rest and are now starting a buildup to a marathon.

Now, if you aren’t coming off a rest, but simply moving from one segment to another, then chances are your early tempo runs will feel easier than they should and that’s a sign of trouble.

However, that’s another discussion for another time. For now, let’s assume you are coming off rest, and are making a small jump in paces. If that’s the case, then marathon pace will feel uncomfortable, but not super taxing. This is mostly because you have slightly decreased fitness levels and this slightly above your current marathon ability. The idea that is that as your fitness improves (and it will quickly) your marathon pace will feel easier as you go on- to a point. Now, as we mentioned, if you are making a big jump in paces, the marathon tempos will feel difficult. They might even be discouraging. However, if you are committed to the goal, I say give it several weeks before deciding if it is too much. We’ll discuss ways to combat this later on.

The third area is your progression of fitness:

The whole goal with a training plan is to improve your level of fitness. So, in theory, MP should feel easier, right? For some, it might, but for most, there are confounding factors involved that will affect how you actually feel. In reality, I have only had pace feel slightly easier. What’s more important is that unless I was overtrained, I never felt worse. So, I felt roughly the same for a 10 mile tempo later in the segment as I did during a 4 mile tempo 8 weeks prior. Even more important than that, my confidence increased as I felt more comfortable (or familiar) with the new pace. Notice that I am differentiating between easier and comfortable. I find this to be true for modest increases in pace and for those who are adjusting to the bigger increases in pace.

The fourth is the effect of cumulative fatigue and its effect on your “feel” of tempo pace.

Using that early four mile tempo, it feels hard because your fitness is at a lower level. When you get to those 10 mile tempos, you are doing them with several weeks of hard training in your legs. So, your fitness may be leaps and bounds higher, but the fatigue you feel is not allowing your tempos to feel easier. Now, under normal-heavy training, tempo runs will still be hard and the first couple miles might not be wonderful, but you will settle into a pace and end up being just fine. If you are overcooked, what you’ll see is that effort will increase, but your paces will be slower and slower. If this is the case (which is usually with the “big jumpers”) then you may need to reconsider the pace that you are trying to attempt.

How do I combat this?

For big jumpers- a segment that focuses on getting other race times down

So let’s assume that you just ran a marathon and it went well. Now, you want to jump in and start training for another one, but you’ve gotten the idea to make a go at that once impossible BQ. It’s still a big jump of 15 minutes, but what the heck!

Now, I am not saying you shouldn’t. However, what I am saying that you will not want to jump right into it for your next segment. Let’s say you ran an end of April marathon and were thinking you want to make a go at it in the fall. What I will see is a lot of people will want to jump right into another marathon attempt to try and reach the deadline for Boston. For those who don’t know, if we are in the year 2019 and you want to run the 2020 Boston marathon, you need to have your qualifying time by early September of 2019. So, what we have seen is a number of “last chance” Boston qualifying races for that weekend of the deadline. The problem is this doesn’t give the person who is trying to make a big jump in performance enough time to adjust to that new level. Those just needing a couple minutes is another story. They can probably make that turnaround.

What I would propose is that the person take their recovery, then utilize the rest of May, June, July, and part of August to work on shorter races.

I don’t particularly care if it’s a 5k/10k segment or a half marathon segment, but just something that shifts the focus. The reasoning is that if the person trying to make the big jump is aiming for a new goal that doesn’t line up with anything that they have run in the past, then it’s going to be a hard go trying to run that new pace for 26.2 miles. Let’s pick, say a 10k, goal that is more in line with what would suggest that the marathon goal is possible. That way, we aren’t putting all our eggs in one basket, we are giving our body an opportunity to train at faster paces, but not be under the grind of marathon training. Then, once you come back to the marathon, the paces won’t be as daunting and you’ve hopefully increased your fitness enough to tolerate the new paces. Essentially, we have made an attempt to bridge the gap between where you are at and where you want to be.

 

Break up the tempo runs early, treat as rust buster workouts

This is something that I will do in many of my other Final Surge plans. Essentially, these

are soft toss workouts. Something that you are confident in hitting, but an introduction to

new marathon paces. It can be pretty simple like 6-8×800 meters at your goal marathon with short recovery jogs. Each week, simply lengthen the distance of the repeat until you get to where you are more comfortable at doing a straight up tempo run.

  1. Add a day of recovery.

    I am a big fan of going Monday, Thursday, Saturday or going Tuesday, Friday, Sunday. I also like our alternator and 9 day cycle to spread out your intense workouts to a more manageable recovery period.

  2. Start from slower to faster (or fast to slow?)

    You can employ this strategy regardless of whatever strategy(ies) you employ from above as a supplement. There are really two ways to approach. The first is to start your tempo (or marathon repeats) at your current marathon pace and progressively work towards your goal marathon pace. I personally like this method the best, as I like to have your train how’d you should be racing. However, there the other side of this, too. That would be to start at your goal marathon pace and simply hold it as long as you can. This, I feel is acceptable when you want to test yourself after a few weeks, but it’s not something I’d attempt on a weekly basis. I feel like frustration would lead to doubt and more negative self talk. Regardless, the end goal would be the same, and that would be to accumulate more time, each successive workout, at your goal marathon pace.

How am I going to go another 16 miles at this pace?

This is what I want to end with because it’s probably the biggest question I see in the Facebook group after they do a 10 mile marathon tempo. It’s certainly a valid question. I have talked about it in this post (the how do I know I am ready). However, I will say, if you are hitting your 10 mile tempos within a few seconds per mile and not adjusting any of your training to get there, then you have a good chance.

If you get through a 10 mile tempo and felt like you just raced the workout, then you might be in trouble- especially if you are trying to take a big jump.

If you get to that point where it was a hot mess or you just can’t even come close to that goal pace, then you really have some decision making to do. If you are ok with rolling the dice, then go ahead and roll the dice. However, if you are ok with splitting the difference and scaling back to a smaller personal best effort and building that bridge (rather than potentially burning that thing all the way to the ground) to BQ land then now is the time to make that decision.

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Marathon Long Run Part 2

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Last time, we talked about long runs that were more simple, but not any less easy. This week, we will expand on those foundational types of long runs and into more race specific long runs. These runs already assume that you have built your general endurance and are now into more race specific phases of your preparation. I’ll discuss a few instances where that could change, but for the most part, these are all long runs that would occur after you’ve done general training. I would also say that most beginners and first-time marathon runners should put their focus in being able to cover the ground and then maybe doing these types of runs in the future.

Fast Finish

This was my first introduction into next level training, right here. I don’t quite recall who started it, but my first experience was from Khalid Kanouchi, the Moroccan marathoner and later US citizen. He was a favorite at the Chicago Marathon in the early 2000’s and he would always chat a bit with us Hanson guys at the Chicago races. He told us a staple of his marathon training was the “Fast Finish” long run. A few of us were really on board and begged Kevin and Keith to let us try it and they did! I still remember the day we tried it the first time. We always had a Sunday group run n conjunction with the Stony Creek Running Club and we’d rotate sites. One location was way out on the dirt roads at this middle school in northern Oakland County. It was a tough loop with tons of dirt roads, hills, and the school had a track behind it. So, being who were as a team, hit the long run pretty hard, ran straight to the track, where we had left our flats, and then ripped a 3200 meter (basically time trial against ourselves). I think I ran about 9:50 after putting in a hard 18 miles before. It was hard. It was a real gut check, but it was fun. Part of it was because of the track, part of it was because it was something new. However, it’s not something I’d do all the time! Plus, we definitely made mistakes on that first one, like changing into our racing flats and taking a 5-10 minute break in there. The run evolved for us over time. We don’t change into flats and we just go straight into it from our run. Now, that typically happens where we can let it rip for a few miles down the Paint Creek Trail where the trail is flat.

Some key points to this long run:

  • Done in the last 6-8 weeks of a marathon segment.
  • I wouldn’t do in successive weeks, follow a tough long run with an easier long run the following week
  • Don’t need a lot of these 1-3 during that time is plenty good.
  • Really focus on the recovery aspect after these. Pushing yourself to that limit on already fatigued legs will require extra attention from the recovery department.
  • From my experience, just getting down to marathon pace is tough enough for most people I have given this run too. No need to make it harder for those chasing BQ’s and new time thresholds. This will still teach you that you can push through late in the game, even when tired and that’s a major component to this long run.

 

Squires Long Runs

The Squires Long run comes from Coach Squires of the Boston Track Club from the Bill Rogers and Greg Myer era. The long run is a great way to accumulate time at marathon pace for the week, but also bring the average pace of your long runs down. To me, it is a great tool to learn how marathon pace feels throughout the course of time- from when you feel fresh, to when you are tired. This will pay great dividends to those performance minded runners. If you can learn to associate effort to pace and do so when fresh and when tired, you can take your performance to a whole new level! I think this is also a great long run for those who struggle with traditional marathon tempos. We can accumulate a lot of time at marathon pace while not just logging mile after mile at pace every week. However, I have to add, that you do need to learn to be able to do that, but this would be a nice break from that monotony. If you aren’t familiar with what these runs are, they are essentially long runs with a fartlek in the middle to second half of the long run.

  • Can actually start these earlier in a training cycle, say 8-10 weeks out from the marathon if you are more of a seasoned marathon vet.
  • Use first few miles as a warm up and progress into moderate paces before starting the marathon pace “fartleks.”
  • Start with small amounts of time, say 8 x 2-3 minutes at marathon pace with 2-3 minute jogs. Each long run you do, up the time. So, if you do this 3-4 times throughout the training cycle, you may be up to 10 x 7-8 minutes at marathon pace. Ideally, recovery would stay about the same, at roughly 3 minutes.
  • Recovery between each marathon pace effort is still in your easy to moderate pace.
  • Cool down the last couple miles of your run.
  • This is a run you want to be fueling for. Allow yourself to keep the effort high by providing the fuel needed for the intensity.
  • Post run recovery is as important as the effort given during the run!

The Combo

If you are in our Facebook group, I have offered this one up for a long time. If you are really tight on time in a particular week, but still have your long run, then this is a great compromise. If you have done the 10 mile tempo, then this is nothing new to you. You have probably done this on plenty of Thursdays already!

  • Use first few miles as a warm up, gradually increasing from easy to moderate to long run pace.
  • Then do your assigned tempo mileage at goal MP. Ideally this is done for longer tempos, say 8-10 milers.
  • Set up so the last 1-3 miles can be used as a cool down.
  • This should be a fueled run. You will already be going to the well pretty deep. Don’t dig it so deep you can’t get out.
  • Post run recovery is crucial. Get on your refueling, re-hydration, and hopefully, rest as soon as you can.
  • If you do this on the weekend, you are typically doing in place of a tempo run during the week, so you may need to adjust the days before and after.

The Mega Long Run

Ok, here it is! For all you 40 mile a week runners who love your 20 milers! I am just kidding, so no hate mail, please! I think it is an important long run type to discuss. Now, admittedly, I have never given a mega long run to an athlete, and I don’t have any personal experience with this long run. Just want to be completely up front with you.

The mega long run can mean a couple of things. It can be described in terms of mileage or in terms of time run. When people talk to me about it, they usually express in terms of mileage, usually something like 20-24 mile long runs. If someone does a 22 mile long run using the classic Advanced plan, this is about 40% of the weekly mileage during the last 8-10 weeks of the training plan. If following the plan, the longest long run would be about 29% during the same week.

Sometimes, mega long runs are described in terms of time. For instance, coach Greg Mcmillan says he will prescribe a long run up to 30-45 minutes longer than what the person is planning on running during the marathon. So, if a person is trying to run a 4 hour marathon, then he may give them up to a 4:45 long run. This doesn’t mean that they will cover something like 30 miles because they are running slower than goal pace. They will just be putting in a lot of time over what they plan on racing for.

Do I agree with the mega long run? Well, it depends! I think that when you are new to HMM style training, then no, I am quite reluctant to give the green light on the mega long run. I have just experienced too many people doing it on their own and then not being able to tolerate the rest of the training. Now, if you have done a couple of cylces of our training and seem to be thriving, but need a new stimulus, then I can see doing a run that creeps up into the 40% range of your weekly mileage. HOWEVER, this doesn’t mean you scale way back during the week in order to accommodate this run.

Now, when referring to a mega long run by time, I think you have to look at from a different point of view. If you are following one of the HMM plans and are running long runs at 10 minutes per mile or slower, then a 16 mile long run is already taking at least 2.75 hours. What I think makes that work is that idea that the day before, you are putting in a significant easy run of 8 miles, or at least another hour and 20 minutes. So within about 24 hours, these runners are putting in roughly 4 hours of running. That is a significant amount and stimulates all the adaptations needed that would also be provided by the mega long run by itself. The other aspect I want to look at is from a practical standpoint. Using the examples from above, a 4:30 marathoner (which is about 10:15 per mile), could in theory run 5:15 for a long run. That seems completely brutal to me and I personally feel like that will cause more harm than good. This is because we deplete ourselves so much and begin to break down so much that we really run the risk of being in a position of fatigue that takes way too long to recover from. If I gave a person that run, they would probably be too beat up to do much for the next week! To me, I feel like I can get so much more accomplished from backing the long run down and being able to train the next 7 days as I normally would. I do understand that extraordinary circumstances require extraordinary responses. However, I also think the risk far outweighs the reward for run over 4 hours. Now, where I do see this run working is for runners racing at under 3 hours. Going for a 3-3:30 long run will help these runners, but not dig the training whole too deep. I think a run like that would suit these runners about 10 weeks out from the race and maybe again at about 6 weeks out from the race. As long as they can really put an emphasis on recovery after and fueling during to preserve stores and muscle structure, then I think they will be ok.

 

Wrapping up..

Phew, that’s a lot of variations to the long run, especially for the marathon. I can’t stress enough that you have to take a serious look at your own ability and where you are at. It’s nice to get some ideas, but you also have to be careful not to get yourself into a position that you can’t recover from later on. If you are a beginning runner, focus on building your general endurance first and then start adding in another training cycle. If you are attempting these types of long runs, put a lot of focus into fueling and recovery. I also suggest that you follow each of these long runs with a more traditional long run. Adding too much intensity and duration for too long isn’t productive either. Keep the balance of easy to hard. Train hard, but recover too.

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About Us

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In 2006 I began coaching athletes online as a way to supplement my income (and put my master’s degree in exercise science to work) as I continued to pursue my own running career. Since then, myself and our coaches have been a part of thousands of personal bests from the 5k through the marathon, hundreds of Boston Qualifiers, and dozens of Olympic Trials qualifiers.

Our core values stem around three components. The first is to learn and to teach. Learning comes from continuing to expand our coaching knowledge base to be completely encompassing of the runners needs. Learning also comes from our athletes. We learn how to make our philosophies fit practically into the real world. With that, it’s our core belief to take what we know and pass it on to you. I have a thorough belief in teaching a person why they are doing something in training because then they are a lot more likely to buy into a philosophy. They are also providing themselves with a foundation of information to apply as they grow as a runner.

The second core belief is building community. Despite never physically meeting the majority of athletes we work with, community is important. Forming relationships, encouraging others, and receiving motivation from others who have done what you are going through makes us all better. Whether you are an Olympian or running your first marathon, being part of the community is key. It’s what makes this the best sport in existence!

Lastly, as these values build into each other, motivating you to be the best runner you can be is our third core value. We don’t want you finish a race and hate the sport. We want you to finish and start thinking about how you an become better. How you can make running a priority in your life and part of your lifestyle. We do that by showing you the tools of the trade and through a community of support and experience.

Are you ready to become the best runner you can? We’d be happy to help!

First Marathon Series Part 6: The Taper

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Ahh, you’ve made it through the training and now it is time to cash out the fitness account that you’ve been depositing into nearly every day for weeks. This should be a time to be excited, but for many, it’s a time to completely lose your mind!

Many refer to this as the taper FREAK OUT!

It doesn’t have to be that way.

With any of our marathon plans, you’ll see a taper of 10-14 days. By most people’s definition of taper, a better word is probably you peak for 10 to 14 days. I say that because a lot of people argue that we don’t taper. Anyway, when you think about the purpose of a taper, it’s pretty simple, right? We are cutting back from the hard training we have done in order to be completely rested and to rock and roll.

Done right, and you can improve your performance by 2-3%.
Done poorly, and not only will you reap the benefits, you’ll actually lose some fitness! So let’s make sure we do this right!

The biggest mistake I see people make is cutting way too much from their training during the taper.

First..

Think about when we are building your training- what’s the number one thing people tell you? Don’t add too much too soon! Well, the opposite is true when tapering. If you take away too much too soon, it’s detrimental. You’ll probably feel sluggish like you got too much sleep. Now, cutting too much can come in several forms. One is just straight up cutting their weekly mileage. This is the no-brainer, but when we start chopping away mileage, we tend to start cutting out days we are running and the intensity we are doing. If we do this for more than a couple weeks, then not only do we feel sluggish because we are out of routine, we can actually start to detrain! To me, the key to cutting back is smaller percentages in mileage and workout frequency, but maintain your daily intensity.

Second

When we start cutting back mileage and workout frequency, we tend to think that we should automatically feel like a million bucks. When we don’t, we tend to think something is wrong. Personally, I feel like the more we keep our routine (even if we modify what we do on those days), we minimize this. Needless to say, the old phantom aches and pains always seem to show up in the last couple of weeks. You may find yourself wondering why your left big toe all of a suddenly hurts for no apparent reason. Chances are, it’s nothing. I don’t have a scientific reason why this happens but it does. I think it’s one of those things where we are hyper-aware. Think about coming back from an injury and you are in your first few runs back. You are constantly thinking about the injury and if it’s ok. We know it’s healed, but why do we keep feeling it? The same thing here we are just going through every joint and muscle, making sure it’s ready to perform in a few days.

The third biggest concern I see is nutrition.

This is tricky because it’s my experience that a lot of runners aren’t eating enough of the right foods at the right time. Many times, they just aren’t eating enough in general. When you get to the taper, they cut it back even more because they aren’t “training as much” and they really do themselves a disservice. Now should be the time to make sure the muscles have the fuel they need to recover from the months of training and to allow you to perform on race day. The flipside of that is people will sometimes start the carboload a little early and find themselves packing on a few to many pounds over the last two weeks. To me, the best thing to at this time is to eat to what the day calls for. Mainly I am talking about the right amount of calories. Short day = less calories and a long day/SOS = more calories. However, I am also talking about the timing of your calories (especially for SOS), and also the types of calories. Once you get to 3-4 days out, then you can start carboloading, but don’t save it for the day and night before.

The last thing..

I want to talk about self-doubt. This may creep in throughout the course of the training but will be multiplied with the issues we have talked about above. The most common is that a run during the taper doesn’t feel as great as it was expected too and the feeling is that your fitness has suddenly disappeared. Then they start noticing the aches and pains, then they think they’ve put on ten pounds. Pretty soon their mental state has spiraled out of control. We’ve all been there and I’ve done it before, too. What’s worked for me is trying to recognize the negative thought as soon as possible and stop it with a positive thought.

Go back to a tough workout you nailed.

Think about a situation where you could have given up, but you found a way to get the job done. Recognize that what you are going to do is very tough and it is going to hurt, but also recognize that you have put the work needed to accomplish your goal.

The last couple of weeks is time to physically recover from all the training. It’s not a time to let you believe that your fitness has suddenly disappeared and you aren’t going to reach your goal. Keep your routine, while gradually cutting the work back. Eat to your needs until the last 3-4 days. Combat negative thoughts with positive thoughts and keep present with why you are running this race to begin with. Let the taper work for you so that you can reap all the benefits of the months of work you put it in and sacrifices you (and maybe your family) have made.

Check out Hansons First Marathon book for yourself!

Running your first marathon: Part 2

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First time marathon series: Part 1

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“Am I crazy for wanting to run a marathon?”

This was a question recently raised in our Facebook group, LHR Running Community, which currently has over 10,000 members from across the globe. The simple answer is “no” in regards to the physically running of the distance. Where the craziness usually lies is in the planning, or lack thereof. It was this question that really inspired me to write Hansons First Marathon: Stepping up to 26.2 the Hansons Way. You aren’t crazy and you have the ability. You just need a plan and I know how to make one for you.

In Chapter One, Establishing a starting point, we start establishing a baseline. Before we can make a plan, we need you to take a look at yourself so that you know what you are getting yourself into. Now, don’t worry, I am not asking you to dig deep into the depths of your soul, rather just looking at your history of running, exercise, and injury. We ask a series of 5 questions to help you think about where your strengths and weaknesses.

  1. Am I running now?

  2. Have I run a race recently?

  3. What is my goal for the marathon?

  4. How much time can I dedicate to training?

  5. Am I injury prone?

Answering these questions a certain way will not dictate whether or not you can run a marathon. There’s a million ways to get to the same finish line. However, what it will do is force you to take a look at yourself and go into this thing with eyes wide open. For instance, answer question number one with a no, then we need to start with the very basics of running. Learning how to start by doing the right amount at the right intensity, then building on top of that without getting you hurt is going to be critical. It also means that if you are looking at a marathon and it’s only 8 weeks away, that it might not be a good fit for where you are at. You are going to need to allow yourself a lot longer to build to the point where you are ready to tackle the distance. So, every answer you give here helps establish the baseline, a timeline, and a checklist of things you will need to make sure you focus on as you take on this journey.

These questions aren’t meant for just the person who’s never run before or even the new runner. They are meant for anyone looking to take on the marathon distance. This includes the novice/recreational runner all the way to the age group ace who’s looking for a new challenge. The thing is, even those who have raced/run the half marathon distance are just that- hallway there. A 5k runner has only raced 1/8th the distance. Whatever you struggle with at 10, 20, 30 miles per week are going to be really exposed when training to cover 26.2 miles as fast as you can. The things you never even thought about while training for your local festival 5k is going to be a major factor in your ability to be successful at the marathon. This isn’t meant to scare you, rather prepare you. The better prepared you are, the less intimidating it can be.

Where to go from here, depends on where you are at. For the brand new runner, I suggest taking the next three steps:

  1. Make running a habit.

    Find a C25k plan that’s 6-10 weeks long. In HFM, I offer up an 8 week plan that takes you from zero to handling 30 minutes of jogging without stopping.

  2. Establishing a starting point.

    This is mainly for a time goal or even just establishing some running paces. Run a 5k. Time yourself on a known loop. Whatever you are comfortable with. Use that to establish some sort of basis for training.

  3. Pick a race and start training.

    For this group, after completing a C25k type plan, I recommend something 18-20 weeks from where you are currently at.

For the recreational runner, you know a little more about yourself. These questions will help you decide on a plan that’s best suited for you, but it will also help you focus on some detail work. Strength and mobility will probably be something to think about adding. However, adding this may need you need to change your approach to the mileage and/or length of schedule you were planning on using. For most of you folks, an 18 week training plan is plenty of time to be ready.

For the competitor, you may need less time, in terms of weeks, but make sure you can tolerate the volume necessary for your goals. If you are training at a pretty high level for most of the year, 12-18 weeks should be plenty of time to be ready. I would say closer to 12 weeks for higher mileage and coming off a racing segment and closer to 18 weeks for lower mileage.

Take a few minutes to look at these questions. There are other assessments I think are important, but we’ll save those for next time. If you are curious to see this discussion in full, to view our plans for first time marathoners, or just to read more about training, I encourage you to check out my book Hansons First Marathon: Step up to 26.2 the Hansons way. You can also follow me on Instagram @lukehumphreyhmm and our Facebook group LHR Running Community. For information on coaching, custom plans, and instant access training plans, visit www.lukehumphreyrunning.com

I have created a trilogy bundle of all three of my books. Use the code Trilogy at checkout for 30% off the three books. Your purchase from THIS STORE directly supports LHR. Thanks! The code is good through 8/5/2019

Strength Workouts

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Faude, et al. Sports Med 2009

Faude, et al. Sports Med 2009

This is a typical graph of an blood lactate vs work intensity chart looks like, but I recognize that their is a lot going on here. While I believe most people have the general idea here, but I think if we take an in depth breakdown of this graph, you’ll be able to understand the makeup of our “strength” workouts.

Let’s start with the solid line with data collection points. The line represents blood lactate levels compare to intensity. It is no surprise that as we run faster, the amount of lactate produced is greater. Remember back to our physiology discussions and lactate is a by product of glycolysis (the breakdown of glucose). At lower intensities it can be “recycled” at rates close to production. The faster we run, the less the recycling can keep up. Now, it’s important to note here that lactate or lactic acid in itself isn’t our cause of fatigue, but fatigue and lactic acid amounts are closely associated with each other.

Then, you see the two vertical dashed lines. The first, labeled “Aerobic Threshold’ and represents where lactic acid is first rising above baseline levels. Typically, this signifies when carbohydrate becomes the majority fuel source over fat. For beginner and poorly aerobically developed runners, as well as those who are carbohydrate dominant with their diets, this will occur at pretty easy paces. Regardless of population, marathon pace will be beyond this point, it just might be a matter of how far beyond.

The second dashed line is labeled MLSS, or in this particular graph, anaerobic threshold. MLSS stands for Maximal Lactate Steady State and aptly, is the last point at which lactic acid levels will stay steady per a given pace. Essentially, once you are at a pace beyond that point, your lactic acid levels will continue to rise, even if you stay at a given pace. Regardless of running population, marathon pace will be below this. In fact this point typically represents a pace that you can maintain for about an hour. So for most people this is about 10k to 15k pace. For elite and world class athletes, this pace might represent 20k to half marathon pace.

Along the top of this chart you see “zones” labeled. The zone on the far left is your easy and regeneration (or recovery) running. The middle is your moderate to high aerobic running. This would include harder long runs, tempo runs (marathon pace), strength, and half marathon pace work at increasingly harder paces approaching MLSS. The third zone is your fastest running and would include 10k and faster paces.

Knowing what these points represents is crucial to understanding how and why workouts are set at the intensities they are. Knowing that increases the likelihood of a runner not going overboard on paces when knowing that faster doesn’t necessarily stimulate the desired training adaptation.

For this discussion, I want to focus on strength and why it’s important to adhere to specified paces. First, let’s discuss the terminology of the strength workout. We describe strength as MP-10 in shorthand.  Reading that would be Marathon Pace minus 10 seconds per mile. Or if your goal marathon pace is 9:00 per mile, your strength pace would be 8:50 per mile.

Now, some of you can see already where you get into trouble- you are running your tempos at your strength pace. I’ll admit, lines can become blurry.

Over the last few years, I have come to conclusion that the four hour marathon is where these lines may not be a perfect fit.

However, that is not a go ahead to go full throttle, either. There has to be some sort of guidelines to adhere to.

In nearly all of our marathon training programs, you won’t be engaging in the strength workout phase until you’ve started doing longer tempos. I consider longer tempos anything that is taking you over an hour. Now, given that definition, you’ll naturally settle into a pace that’s going to be slower than your MLSS deflection point. So, clearly the pace you are running for the tempo is slower than MLSS pace. If not, then you are just blatantly running too fast and need to either dial it back or evaluate what your goals are. This isn’t to say that you are faster than what what your marathon pace is, but we can fix that too.

How you ask?

Well, let’s go back to our 9:00/mile example. Let’s say that’s your goal marathon pace, but you’ve been cheating down most of your tempo runs to 8:50. Ok, fast, but at that pace not crazy (the faster you get the less room for error you will have though). So, you get to where you are starting your strength workouts and since you’ve been averaging 8:50 pace, you settle on doing your strength at 8:40 pace.

That’s fine, I don’t necessarily see a problem with it, BUT here is what you have to pay attention to.

  1. Don’t lose sight of what the goal of the strength work is. Refer back to HMM
  2. Does this pace now go beyond where your MLSS pace would be? If so, then that’s faster than the desired pace or effect of the workout. If you know right away, that 8:40 pace is right around your 10k pace, then it’s too fast. We just did that segment during the speed work! However, many of you don’t know what your other race paces are, so the next two questions will be more practical.
  3. Does this now affect your ability to complete the strength workouts? This may be measured in a couple different ways. One, if you progressively get slower throughout the workout then your strength is too fast. Two, if your recovery jogs become recovery walks or get extended in length/time, then your strength pace is too fast. Your strength repeats and rest jogs should be about equal pace throughout the entirety of the workout (not necessarily effort though)
  4. Does this affect the pace at which you can complete your tempo runs? Let’s say you willed your way through a strength workout and kept it fairly even, but now you are really dreading that tempo run a couple days later. You may be able to power your way through for a couple weeks, but if your strength is too fast, then over time you will lose the ability to recover enough to maintain those tempo runs.

How should strength workouts feel?

The simple answer would be, “harder than your tempo runs, but easier than your speed.” To expand on that, you will often hear marathon pace runs described as comfortably hard, but I think that depends on ability and what your definition of “comfortably hard” is. To me, 8-10 mile tempos (which is about where you’ll be once you start the strength) should be a significant effort, but one that you feel you could extend a few miles if you really had to. Speed work is a much more anaerobic effort, in which you’ll get the “lactic burn.” So, you may be feeling in your legs or even like your lungs are going to catch on fire. Strength should feel like your balancing a fine line between being a sustainable effort vs. crashing and burning.

Granted this might take a couple times to get down, but that’s why I try to always start people out with 6×1 miles or even 800’s at strength pace. The biggest mistake I see people make on the first strength workout is that they overestimate their fitness and underestimate the recovery. They are coming off doing a bunch of speed work that’s way faster (but a lot more relative recovery) and see that they are doing repeats and a pace only slightly faster than marathon pace. So, usually through a combination of running too fast and not maximizing the recovery jog, they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, speed work usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.

Strength workouts are probably the hardest to adjust too. With speed, you know you need to run hard. With tempos you know that you need to know what marathon pace feels like and you spend the most amount of time practicing it. With strength, you’re really in a tweener zone. Somewhere between really hard and kinda hard. The biggest thing is to learn from mistakes quickly and try to follow the guidelines I have provided. If you can do that, you’ll get it down, not to mention, find out what your abilities may be.

 

 

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