Speed clinic

As promised here are some of my notes from tonight's speed clinic.

 

Speed Training session

 

Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.

It hones your progress to date.

This is the last phase of the training program but don't be deceived by the "short" workouts.

Like hills, you'll only be running hard for short periods of time, the intensity will add up.

 

A few key things to keep in mind for speed training:

1. Always run a light warm-up and cool-down.

2. Don't increase the distance or intensity of a speed workout too quickly.

3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.

 

Speed training not for everyone. It is a big help but don't push it.

The goal of speed training is to teach your body to go faster. It simulates race conditions.

 

Lactate acid: Lactic acid is a by-product of anaerobic glycolysis. If enough oxygen is not available, lactic acid is produced and begins to accumulate in the muscles. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best. This burning sensation is the result of a change in muscular acidity.

The point at which lactic acid begins to quickly accumulate in the blood is known as the anaerobic threshold or Lactic Threshold

 

Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at a 5:30-minute-per-KM pace. After a few months of tempo runs, you won't red-line until you reach a 5 min-per-KM pace.

 

Not only will running at LT pace push your body to increase how fast it can remove lactate acid from your muscles and blood, it also will help you overcome that huge mental block of hitting the wall in a race.

 

What is a tempo run?

Short but intense run.

For those with HRs, 80 to 90 per cent of Max HR.

Essentially a pace you could hold for one hour consistently. For those without HRs, think of a 10K race pace. You want to be hard but not totally uncomfortable. So you can utter words but not sentences.

Start at lower end and move up.

 

Tempo runs:

15- to 25-minute; 10-15 seconds faster than LT

25- to 40-minute; at LT

 

How to do tempo runs:

Don't need to go to track. Track workouts are for later.

Tracks are great for short intervals but for road running they are rather pointless because it does not mirror your race terrain.

Beware of the surface: I do my tempo largely on trails but I don't do at night for fear of rolling an ankle at faster pace

 

The Top Seven reasons for speed injuries:

1. Inadequate warmup or warm down.

2. Running Too Hard on Easy Days.

3. Sprinting.

4. Too Many Weeks of Speed.

5. Too Many Hard Days.

6. Inadequate Transition.

7. On A Bad Day.

Grande-Digue: Update

The final results were just posted for the Grande-Digue 15K. I placed 20th overall and fifth in my age group in a time of 1:02:08.4.

First race of the season

The last three weeks leading up to today's race have been unbearable because I've had my eyes focused squarely on April 30 and Grande-Digue. I've felt my training has me light years ahead of where I was this time last year but I had no way to prove it. Driving to Bouctouche on Saturday morning, I kept flip-flopping on my race strategy. I ran a hard 7K tempo on Friday that came in at an average 3:59 min/kilometre pace and that got me thinking that during a race perhaps I could hold a 4:00 min/k pace. Seconds later, the other side of my brain would remind its crazy counterpart that its strategy would likely land me in the hospital around 13K. But there I was driving with this inner war raging in my head, while my wife, daughter and dog were all sound asleep. I wish I could say I came to a conclusion, but as I warmed up this morning I still had no idea what I was going to do when the gun fired.

The race was supposed to start at 10:15 this morning, which is about two hours later than my latest normal morning run, so I was trying to hold off eating breakfast long enough that I wouldn't need to eat twice. My right knee was bothering me when I got up, likely from running with the dog in the backyard of my in-laws. As I arrived in Grande-Digue, I had to find the registration centre and they had us parked so closely together that I didn't have time or the ability to sign up and then go and drive the course. So I was running blind. But the website bragged about a flat course (foreshadowing alert), so I figured what the heck and I started some light easy jogging, hoping to get that bothersome right knee to loosen up.

As I looked around I knew it was going to be a tough race because all of New Brunswick 's fastest distance runners were stretching on cars or nonchalantly discussing their recent Boston experience (not that I was eavesdropping or anything!) And what else did I notice, but the stunning array of Garmins. It was out of this world how many people had Forerunners strapped to their forearms.

So now the race, considering this is a race report. The race started a few minutes late but no big deal. Once the gun fired, I had tried to keep myself restrained. I had decided on running 4:05s for the first 10K and then we would see how that was feeling. Keeping myself from blasting forward was so hard, I just wanted to bolt with the frontrunners as I normally do, but I knew that would cause premature pain. I did my best to keep calm and I finished my first kilometre in 4:00, a bit fast but not bad under the circumstances. It was here that the crowd started to spread out and I noticed the wind. Of course, the wind would come, it is my natural nemesis. The wind was gusting head on for longer than I care to remember and there was no way to avoid it. I just lowered my head and tried to keep my pace strong. The scenery was breathtaking when I had a chance to notice. My sole goal was to try and keep my pace on target, which was not easy with those gusty conditions. I never really had a chance to get locked into my pace and it was all over the map.

So remember how I thought it was flat? The website said there was some inclines but never really called them hills. Well from 7.4K to 9.5K there was a brutal hill that never, ever stopped, or so I thought. It should be noted that this isn't Heartbreak Hill and I can't imagine it is anything that the Around The Bay runners experienced but it was tough, especially as I have skipped hill training so far to focus mainly on speed. But that wasn't even the cruel part. After a much needed decline, another hill started and this one was from 11K to almost 14.5K. This is when I really wanted to die. At 12K was the final of the three water stops and I was so thirsty that I grabbed the first cup I saw, gulped it all and then took another cup. Well behind me I heard a loud expletive that cannot be printed here. I didn't realize the guy behind me had his sights on that cup as well, turns out he got another but we both felt bad, me for taking the cup and he for his, um, outburst.

I should mention right about here that for the first running of this race the volunteers were awesome and the locals who cheered us on where great. Too bad I was too tired to thank them all properly. Now back to the hill…

Although my splits were bouncing from 4:01 to 4:11, they spiked at 9K (4:18) and 13K (4:46, this might be a GPS error because the previous split is 3:57), which were right smack dab in the middle of the two biggest hills.

Thankfully, the final hill ended. I had been passed by three runners however I was on the heels of one of them as we raced for the finish line. This guy must have been in his 50s maybe 60s. A wonderful French guy, who kept talking to me en francais and I kept trying to respond in my own broken French, but it is hard enough to concentrate in English let alone a second language after 14K. But he was the happiest guy ever. As we barrelled to the finish line, he kept yelling at me to push. And about 300 metres behind me I could see another shirt gaining on me.

Perhaps I should take a quick step back right now to illustrate my pain. After those two monster hills, my lungs honestly wanted to explode and they almost did, my average HR for the last 2K were 191 and 194 respectively. My quads were screaming at me for skipping hill repeats for tempo runs and intervals. And the sun was beating down on me and I could tell I was dehydrating quickly. But I could see the church as we rounded for home so I couldn't slow down now, plus I had my crazy buddy on my right egging me on. So there I am plummeting down this hill with him screaming or I think he was screaming, it was all a blur. The only thing louder than my French friend was my heart wanting to leap out of my chest and my legs literally ready to come flying off. Inside my underused brain, I kept repeating, "Faster …. Faster … vite… vite… wait, you can only push yourself in one language… but I really want to slow down… are we there yet … faster, faster" My arms were pumping, my darn HRM strap was falling around my stomach and my face was contorting itself into ways that I just pray there were no cameras around to capture. At this point, the PA announcer was saying something that I could not hear and the crowds were cheering us on. I had no idea where my buddy was or the person that was stalking me. All I know is I crossed the line and thought I was about to crash. But I did it and that's what counts. It was a great race.

They have not posted the official results but my Garmin tells me I finished in 1:02:08, about 53 seconds off my goal pace but a PB … considering this is my first ever 15K race. My average HR was: 185 and average pace was 4:08.

My splits were: 4:00, 4:08, 4:09, 4:01, 4:10, 4:10, 4:10, 4:11, 4:18, 4:06, 4:08, 3:57, 4:46, 4:09, 3:39.

First race of the season

Finished Grande Digue 15k. Don't have final results yet. My Garmin tells me I finished in about 1:02:00. Tough run. Lots of wind and hills. Will post full report later.

Friday Night Tempo

The past five days have been one of the toughest weeks of my career in terms of absolute chaos. I was yearning for a run all day and I almost missed it. We are heading to visit the inlaws tomorrow so I can run my first race on Sunday, so I had to make an evening Wal-Mart run for diapers, wipes, summer baby PJs et al. By the time I got back home, it was well past 8 p.m. and getting dark. I immediately ditched all my stuff and jumped into my running gear. I was supposed to do a 13K tempo, but considering it was so late and Sunday I'm racing 15K, I thought I could get away with less. So I went for a 7K tempo, but I made sure I kept a strong clip. My goal was to run at 4:00 min/K pace and that is exactly what I did. I paid much closer attention to my real-time pace than normal and that helped me slow down when I wanted to pick it up early on and it kept me strong as the run drew to a close.
With my first run of the season less than 36 hours away, I didn't want to go all out so I made sure I brought it in on pace. I finished my 7K in 27:56 or 3:59 min/K. My splits were 4:01, 4:00, 4:00, 3:57, 4:02, 3:56, 3:57.
I'm feeling good now. Just watching the Habs-Hurricanes game and about to read an article in the new Running Times.

Wednesday night speed session

I had a really odd day at work. Yet another alleged privacy breach meaning my relatively normal day turned into chaos ... don't even ask about Tanker and Frank Branch. Argh. Anyway, I didn't finish until about 8 p.m. or so and then took the dog for a 3K warm up run at 5:25 min/k pace. (She is far more consistent than I am, so she keeps me from going too fast during warm ups.) I dropped off Belle and did my speed session. It was 4x800m tonight. And of course I had an absolutely brutal head wind for the first 50m and last 150m of each lap. My splits were: 2:46, 2:42, 2:48, 2:50. The last time I did 800s, I have a few splits faster than tonight but a few slower than my slowest splits. So I'm happy with the run.

Building the confidence

Monday night turned into a very good running night for me. Derrick gave, what I thought was, a very informative shoe lecture at our clinic. I've bought a gazillion pairs of shoes but I always learn something new at these clinics. We went out for a 3k recovery run and everyone looked really strong. I can see the confidence levels of all the runners rising, perfect timing for May 14.
I had a great 9k run home after the clinic. I finished in 36:41. The best part of the run was how strong I felt from beginning to end. The pace was strong but I only really pushed for the last 600m or so. Adding another kilometre at that pace would have brought me under my 2005 PB. Who knows what would happen in a race but I feel so far my training is getting me to where I want to be for the start of race season. My first race is Sunday in Grande-Digue ... The nerves are building.

Sunny Sunday

I admit when I walked out the door this morning to drive to the Running Room I was questioning my decision to weat shorts and a t-shirt. Undaunted I made the trek without a wardrobe change. This week was our first 11K and I think some were nervous. As we ran, the nerves dissipated. The pace was slow to start and eventually picked up. We went out toward Marysville and turned right at the soccer fields. We were all impressed by the countless birds and different things to look at. Running on the trail is a daydreamer's paradise. We ended up finishing around 1:12 or so (don't have Garmin with me).

Saturday

Supposed to do 16k today but had a tough 3x1 mile yesterday and an even tougher 7k tempo run on Thursday. Legs are sore. My tempo was in 28:33, it was a tough run in the wind. Also had a side stitch near the end that slowed me a lot. My speed session was fairly consistent: 5:55, 5:54 and 6:06. A bit slower than last time but more even.
Heading for 11k tomorrow with my RR group. This will be the longest distance yet. Very exciting.

Tips

I've been a bad blogger of late but a sick kid and a busy work schedule have really cramped my free time this week. Anyway, I just saw this posted on Runningmania.com and I thought it was interesting. I will be updating the clinic running schedule this weekend. Sorry for the delay.

 

 

Warm Up & Cool Down

Benefits Of A Warm-Up

The role of the warm-up is to prepare your body to run at higher intensities. When you accelerate to race pace after the starting pistol sounds, the physiological and psychological demands on your body increase suddenly and dramatically.
Muscle stiffness is directly related to muscle injury and therefore the warm-up should be aimed at reducing muscle stiffness before workouts, as well as races. Performance may be improved, as an appropriate warm-up will: 1) increase speed of contraction and relaxation of warmed muscles 2) improve economy of movement because of lowered viscous resistance within warmed muscles 3) increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscles temperatures 3) facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures and 4) utilize the warm-up as a time to mentally prepare for the task at hand.

Warm-Up Tips

1 Run for 5 to 20 minutes, beginning slowly and gradually increasing the pace so you run the last one to two minutes at close to your perceived race pace. The shorter the race, the longer this warm-up run should be.
2 Stretch and attend to other needs. Stretching will help prepare your muscles for the longer stride length you use when running fast. This is also an opportunity to take a washroom break and change into your competition attire.
3 Run for another five minutes, followed by a few of 50 to 100 metre sprints at race pace.
4 You should time your warm-up so that you are prepared to race about 5 minutes before the start. Keep moving during those last few minutes, and if the weather is cold try to keep warm clothes on, up until the start of the race. Give yourself enough time to warm up completely but avoid the common error of warming up too early.
5 Your entire warm-up should take 20 to 35 minutes.

What About Longer Races?

Before a marathon, the need to warm up is counterbalanced by the need to conserve your carbohydrate reserves, which are a limiting factor in marathon performance. Fortunately, your warm-up only needs to prepare you to run at marathon pace, and that can be accomplished by running easily for about 5 minutes, gradually increasing your speed up to marathon pace, followed by some gentle stretching. Finish by performing 1 to 3 sprints at race pace.

The Cool-Down

Before starting your cool-down, you should have a drink containing carbohydrates. Hard running and carbohydrate depletion have both been shown to depress your immune system. By taking in a carbohydrate drink soon after your workout or race, you will maintain your blood sugar level and may help reduce this temporary immune system suppression.
Your cool-down should start with easy running for 10 to 20 minute (if you're too tired to run, then walk for an equivalent amount of time). The optimal clearance of lactate, adrenaline, etc. occurs if you start your cool-down run at 60 to 70% of your maximum heart rate and slow down to a slow jog or walk for the last 5 minutes.

Benefits Of A Cool-Down

1 When you run, the contraction of your muscles pumps blood back up to your heart, which prevents blood pooling in your legs. When you finish a race or a hard workout and just stand around, blood pools in your legs so less blood is able to return to your heart. This can lead to reduced blood pressure and dizziness. Cooling down by running slowly or walking activates the "muscle pump" to keep blood circulating back to your heart.
2 An important role of the cool-down is to remove the lactate that has accumulated in your muscles and blood. Let's say that at the end of a workout your blood lactate increased to 11 mmol. After 20 minutes of cooling down by easy running, your blood lactate would likely be back down to about 3 mmol, whereas if he just sat around for 20 minutes his blood lactate would still be about 7 mmol. Blood lactate decreases much more quickly when you do a cool-down run because blood flow is maintained at a higher level, which increases both movement of lactate out of your muscles and the rate at which your muscles utilize lactate.
3 Adrenaline and noradrenaline are hormones released by your adrenal glands that increase the rate and force at which your heart contracts, increase blood pressure, increase your rate and depth of breathing, increase the rate at which your muscles break down glycogen, etc. Adrenaline and noradrenaline levels in your blood increase rapidly when you run at greater than 85% of your maximum heart rate. The harder you run, the more of these hormones that gets dumped into your bloodstream. Adrenaline levels typically decrease to resting levels in less than an hour, but noradrenaline levels can take several hours to return to resting levels. An active cool-down helps get these hormones out of your system, which helps your body recover more quickly.
 

Re: Course record?

He did it by one second!

Course record?

Cheruiyot is on pace for a course record! That guy is blazing. That is $25k for the record and $100k for the win.
The record is 2:07:15.

Rita Jeptoo wins!

What a race...
Trying to get a time...

Women

The women are about to finish. What a race! A half a block to go...

Just look at the faces

In between calls, I've had a chance to sneek a peak at the TV. Check out the face of the men's leader, Ben Maiyo. He is absolutely flying, yet he appears as if he's out for a Sunday LSD. Meb is about 10 or 20 metres behind him and you can see the strain of the pace written all over his face.
Oh and just to be clear, if I ever attempted to run that pace I'd be in full cardiac arrest right now! They are on pace for 2:05:45.

Packs starting to thin

Meb and two others are starting to put some distance between them and the rest of the pack.
Meb just gave the camera a thumbs up.
On related news, the bostonmarathon.org website is finally working again. I can track live those who I know. Very cool feature.

Men!

The top guys are on pace for 2:08. They just cranked out a 4:38 mile. That is a killer fast pace for Boston.

Women

The elite women just passed 10 miles. They are on pace for 2:24. Wow.

Meb and Culpepper

Two Americans are in the lead pack. The last mile was done in 4:42. Holy moley! The lead male runner is supposed to be a pace bunny for a couple Kenyans, that is a heck of a pace.

Seven minutes

More than one mile done and the elite men are flying. How do they maintain that pace for 26.2 miles!?

Marathon Monday

I'm not running the Boston Marathon today ... maybe 2008 (fingers crossed). But channel 15 and OLN have live coverage, as well the Boston Marathon website has it live.
Will try and live blog the marathon, In between calls. :-)

New running partner

We had a major milestone in our family this week. Elle started walking. I'm talking about real walking and not just a step here and there. She is consistently putting 10 or more steps together. I'm one proud papa. Perhaps I may have a new running partner soon!
Now onto some current running thoughts.
I had some terrible timing with my medical insurance provider. After running pain-free for a few months, I've noticed a small tug in my hamstring, similar to the feeling that eventually led to my pre-RVM injury. But I just got a bill from Dennis's office and apparently the BNI HR person didn't understand my policy and advised me that increasing my monthly payment would mean my physio would be totally covered. Turns out I need to fork out $175 and I've reached my annual cap for that therapist. I can only hope that upon seeing my original referral from a orthopedic surgeon that they will waive the fee. Grrrr. I'm not impressed.
Anyway, I just got back from a speed session. I did 3x1 mile. Sadly I was terribly inconsistent. This is the first time I've ever done such a session, I've done mile repeats before but it was on a road with hills, this was on a flat trail. My first repeat was 5:53. I totally slacked off on my second mile, which registered in 6:10. My final split came in at 5:32, I was adament I wasn't going to make the same mistake as the previous mile.
What always bugs me about speed sessions is in the middle of the repeat I can't push any harder and within a few seconds on my recovery lap, I'm feeling like a slacker.

Notes from Hill Training session

Why do hills?

Strength training

House analogy, 35 per cent

Acquired skill, takes practice

Builds confidence

Benefits running on flat surfaces because of added leg strength

Strengthens muscles in knees

                Watch for injuries, especially in Achilles tendon, before commencing hill training

Hill training can be as effective in building aerobic power as speed intervals

Strengthens: hamstrings, calves, glutes, hip flexors and Achilles tendons

Avoids injury: lessens impact of foot fall.  Impact force is major contributor to injury

 

How to do hills

The perfect hill

                250 metres to 600 metres

                Incline of eight to 10 per cent

 

Always warm up for 10 minutes

Run to hop of hill first, jog down and then start repeats

Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
Keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
Keep your chest up and out. Keep your breathing relaxed.
Pay attention to any signs of stiffening up, keep jaw, shoulders, arms, fists relaxed

Maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.

 

Problems and possible causes

Uphill

Breathing too rapidly: Overstriding

Tight leg muscles: Overstriding

Tight lower back: Leaning too far forward

Shoulders/arms tired: Too much arm swing

 

Downhill

Tight hamstrings: Overstriding, "too much air"

Arms flailing/loss of rhythm: Going too fast

Sore lower back: Leaning too far forward

Sore quads: Overstriding

 

Running rats

I had this fascinating article forwarded over to me. I'll post the entire article for now and then snip it and post the link a few days so not to clutter up the blog too much. I knew I was getting smarter as I ran with a group and now I have a scientific journal to act as proof!

 

 

Running Alone May Offer Diminished Rewards

Many runners contend that jogging alone offers the opportunity to enjoy nature or appreciate an urban landscape, while giving the brain and the body a beneficial workout.

But new research with rats suggests that running solo might not offer the perceived benefits and, in fact, may actually be bad for runners when combined with social isolation.

The scientists behind the study report that mice forced to live and run by themselves have less brain cell growth than those that get to run with other rats.

The implications for humans aren't clear.

But the study does show "that the social environment plays an important role in determining how a basic function like physical activity affects the brain and body," said Bruce S. McEwen, a professor of neuroendocrinology at The Rockefeller University in New York City, who's familiar with the study findings.

The study researchers launched their project because they wanted to understand how a stressful activity -- running -- turns out to be beneficial from a health perspective.

"Stress hormones go up in runners and yet, under certain circumstances, these hormones don't affect the brain in a negative way," said study co-author Elizabeth Gould, a professor of psychology at Princeton University.

Gould and her colleagues studied the effects of stress by housing rats either in solitary confinement or in groups. They also made the rats run on running wheels, either alone or with other rats, and studied how the exercise affected "neurogenesis" -- the creation of new neurons in the brain.

The rats who ran in groups did a better job of generating new neurons than those that ran in isolation. The researchers also found that the isolated rats had higher levels of corticosterone, a hormone related to stress.

The findings appear in the March 12 online edition of the journal Nature Neuroscience.

Why would social isolation matter?

"For most species, social interaction is very natural," Gould said. "This makes a lot of sense for species which thrive with cooperative activities, like sharing food and cooperative breeding. The stressful component of isolation may be adaptive because it seems to be aversive -- if given a chance, most rats would seek out social situations, especially positive ones -- and so animals are unlikely to stay in an isolated setting if given a chance."

In other words, social isolation may be stressful because it's a sign to rats that they should find company.

Does this mean anything for humans who live alone? It's hard to say it does, Gould said.

For one thing, "rats are highly motivated to run. If you give them access to a running wheel, they will run without fail. This is a universally motivating behavior. This is not true for humans -- many humans are not motivated to exercise."

And second, the rats in solitary confinement weren't exposed to any other rats at all. "Humans living alone typically have lots of other social contact -- at work, shopping, on the phone, social outings," Gould said.

Still, the findings do provide more evidence that social interaction can be healthy and "buffer the negative effects of stress," she said.

Thursday is tempo time

Ok, it's official, I've really got to figure out the art of the evening run. Our sitter was sick today, so I stayed home with Elle in the morning. We went for a nice 3K walk, it was a wonderful morning. I admit staying at home messed up my entire routine, when it came to eating, coffee, etc. At noon I got pulled away from hanging out with Elle and went to work. When I finally got home and was about to go for my run tonight, I remembered how little I had actually eaten. Undaunted, I went out for my 7K tempo. Overall I'm happy with the run, although it was a bit too dark along the trail for the last 3K, so I was watching my footing more than my pace.
I warmed up with a 5:17 and then finished my run with: 3:53, 4:01, 3:59, 4:01, 4:01, 4:09, 4:08 and 4:03.

Speed night

I just got back from my speedwork out, oh, how I loathe my speedworkouts. This week was my foray into 4x800s. I had a late lunch/early dinner at the office and I was hoping it was far enough away from my run so it would be properly digested. (This is what we writer types refer to as foreshadowing.)
Like last week, it was getting too dark to head to a track so instead I went to the trail near my place. Running on a trail was fine, except there was one house that decided to burn some branches, so I had to run through a thick plume of smoke four times. That didn't do a lot for my lungs.
I digress. Anyway, I was hoping to finish all my splits in 2:57. I warmed up for about 2K and then knocked off both of the first two repeats in 2:38. The third repeat was when the rice and chickpeas started to resurface, it was gutted out in three minutes. I really struggled on that split. I tried to pull everything together on the last split and finished the final 800 in 2:53. I had an easy jog back to my house, you know it was a tough workout when even your heart rate monitor strap feels about eight sizes too small.
Well at least it's done now. Tomorrow it's a tempo run.

100th post

I've hit the century mark in terms of posts on my running blog. Wow, that clearly illustrates how much I need a life. Alas I shouldn't digress too far into how much time I spend updating for my faithful blog readers ... I see the site tracker, you all should post more!
This is actually a make-up post. I didn't have time to post about my Saturday run. It was my first run with my new Asics 2110s and wow are they amazing. Not just, "Hey these kicks are pretty cool." But, they reminded me of how great running can be when you have the right equipment. My shins and lower leg muscles were still pretty sore from all my running with the old shoes, but my feet felt like I had them strapped to pillows.
I did a 10K "LSD". I'm having a tough time getting my head around the shorter training distances for half-marathons considering I'm generally training for marathons. That probably sounds really silly to complain about "short" training runs, but it has been quite an adjustment. Although my wife loves the fact I'm not leaving for three hours at a time anymore.
I set Veep to keep me to a 4:20 min/km pace but I cheated a bit. I brought it in at an ave. 4:15. The satellites were wonky on Saturday; I did a 4:10 and a 4:31 back-to-back splits and I swear my pace didn't change. The trail was great, nice and firm, not too muddy. When I was heading down the back stretch on the way home, I passed a girl with a UNB Cross Country uniform on. I was feeling pretty good, but then I saw the 4:31 split. I was gobsmacked. The only answer has to be faulty GPS or else, I was enjoying the new sneakers a bit too much.
In the end, I was happy every K was on target or under, except for the bizarre one. Brought the last K home in 3:58, just to see how the shoes finished a run. My K splits were: 4:16, 4:18, 4:19, 4:06, 4:16, 4:09, 4:21, 4:10, 4:31 and 3:58.

Sunday run with the group

(Click on the map to enlarge)
Just got back from my Sunday run with the RR. Don't have a lot of time to post right now, but overall it was a great run. Everyone is looking stronger by the day. We all finished between 51 and 55 minutes, which is amazing considering some have never run 8K before. The best part of Sunday runs is how I get to run with everyone.
Anyway, have a cat and a dog sleeping on me, baby upstairs sleeping and have to get ready for Elle's swimming lessons.

Tempo Training

Tonight is my traditional tempo night, according to my nifty new half-marathon training program. I didn't attack it like most tempo runs, for a variety of reasons: my speedwork last night took a toll on my legs, I got out late and my eating schedule was messed up. The excuses aside, I got out for a 5K tempo run, which included a 1K warmup, 0.5k cooldown and 5K tempo. I understand hills can build character, but I really think I have enough character right now and I wish I could have some flat surfaces to do my tempo runs on. I could care less about hills on my steady runs, but hills in tempos really hurt. My splits were 4:44, 3:59, 3:59, 4:11 (hill), 3:59, 4:04 and 2:53.

Speedy Wednesday

I like running long. I have no problem running hills. I can do trails, road or just about any surface. I'll run a 5K, 10K, half-marathon or marathon. I can do all of that without much pressure. So why does speedwork still intimidate me?
I just got back from my first speed workout in a long time. My half-marathon training schedule officially starts this week, thus today was 4x400m with a warm-up and cooldown. Those regular visitors to my blog may remember it was during my speed sessions before Royal Victoria that ended up aggravating my hamstring. To say I'm a little tentative this time around, well, that would be an understatement.
My half-marathon training program is supposed to be three days of intense training a week, with two alternate days. It was supposed to begin yesterday but I badly needed a rest day after four straight days of running. By the time I was able to get out of the house tonight, it was too dark and too late to get to a trail or track, so I did it on a fairly flat part of my subdivision. I also didn't realize it started raining. Argh.
I finished the workout, but it was not pretty. I really struggled. The training program called for a two-minute rest between intervals, but I thought that was way too easy, so cut it to one minute. Perhaps that was a mistake. A few times I felt like my stomach was doing flip-flops. And my form was disastrous near the end.
Anyway, my 400m splits were where I needed them for the first speed workout: 80 seconds, 77 seconds, 82 seconds and 80 seconds. I'm sure this will get easier in the next 10 weeks.

Back to Monday

A day late, but I figure, heck it’s my blog, who is going to criticize me for posting a Monday run report on Tuesday?
Monday was incredibly hectic. I had to race down to Saint John to cover the PUB hearings and then turn around and file before the RR clinic. To put my time constraints in proper context, I was transcribing interviews in the car as CAG drove. I finished just in time to make it to the clinic on time. I thought the session went well, I always enjoy talking about training programs and goal setting. We had several new members show up, I’m really excited about this clinic.
We went out on a 4K run, which took us from City Hall across the train bridge and back. The wind was picking up as we ran to the bridge, but it really started to gust as we trekked back. I’m really impressed by the progress several of the participants are showing and it is only week two. Very cool. We finished in 25 minutes and change.
As per my new Monday night ritual, once I was finished at the clinic I ran home. My legs were pretty tired considering all the running I had done in the last four days. I started the run slowly, leaving the downtown core, stopping at my office to pick up my keys and then home. Running on Monday nights means I have to run on the road because the trails are too dark along the river. I don’t mind that, however, some parts of the Lincoln Road are dicey. As I made my way home, I found myself picking up the pace a bit, perhaps to get home faster I’m not sure. I finished the 9K in 39:16 with splits of 5:12, 4:26, 4:23, 4:13, 4:20, 4:16, 4:21, 4:21 and 3:42.

10K Clinic schedule update

Along the left column of the blog, I've posted the 10K clinic training schedule for the next month. I've tried to juggle our Monday night clinic, which is supposed to be a rest day. The other challenge I had was when the hill repeats start. The RR does hill repeats on Wednesdays, so I kept with that. What had to be worked around is on normal programs, there is a steady run on Tuesday (a rest day in this new schedule), hills on Wednesday and a steady run on Thursday. Now we will do hills, steady run and steady run. This shouldn't be a big deal.
I hope this is a solid compromise.

You know you're a runner when...

This is a funny little yarn I tracked down on the web.

 

Travel
You Know You're A Runner...
when the drive to the race is longer than the race itself
when you say "There's only a half-marathon (10k, 5k, etc)
when you run to your gate at the airport even though you aren't late and you aren't wearing running shoes
when you pack a separate bag for your running clothes
when your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs
when you get off an 18 hour flight and go for your long run because a) you need to stretch your legs, b) you want to see the city/country, and c) you have a scheduled run
when you realize that all the traveling you did in the last year revolved around races
you avoid travelling to places where you won't be able to run

Nutrition
You Know You're A Runner...
when all your friends think you eat too healthy
when you not only eat gels, but you know the best flavors for every brand
when you consider pasta to be a food group
when the sports drinks are in front of the soda, beer, and juice in your fridge
when you drink your least favorite kind of sports drink because you know it is what they will be handing out at waterstops for your next race and you want your body to be accustomed to it
when pasta is the only food you'll eat two nights before a race

Family and Friends
when you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
your friends no longer look at you like your nuts, because they know it for sure
when you forget birthdays and anniversaries, even major holidays, but never the date of your next race
when you have to make a real effort to remember to talk to your (non-running)family and friends about something other than running
when your boss tells you to go run because your having a bad day at work
when your family plans vacations based on where your next marathon will be
when people stop asking you if you are going to run today, but rather ask you when
when your friends by sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
when your friends know that if you don't answer your phone, you're probably running
when you pass on going out with your friends on Friday night because you have to get up early and run
when you no longer have to explain to your friends why cotton isn't the best choice for running attire
when you come back after a 1 hour run and your spouse says 'That was fast.
when your friends think they need to practice more before they can run with you
when your spouse begs you to go for a run because you are in a bad mood

Injuries
You know you're a runner...
when you have a favorite ice pack
when you brag about losing toenails
when you go through a box of Band-Aids without getting a single cut
when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
when it hurts worse to take a shower than it does to keep running

Clothes
You know you're a runner...
when every T-shirt you own has a race name and sponsors listed on it
when your socks come in two categories: run! ning socks and others
when you have tons of race shirts but can't find a work shirt for the life of you
when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
when you think a black Timex Ironman watch goes with black tie dress
when you spend $12 on socks that help you avoid blisters
when you have to explain to everyone why you can't run in the T-shirts you get at races

Windy Weekend

Sometimes it's difficult to start summarizing a weekend full of running when the weather really transcends all possible descriptions. I accept the fact that neither Saturday not Sunday was like running on a sunny June afternoon, however, it was an amazing time on the trails.
Saturday was a comfortable 12K along the trail from my place. I wanted to get some kilometres into my base, but I'm still trying to keep my mileage down until I get my new shoes. I just couldn't turn down a run when it was so beautiful. It was likely five or six degrees, a stiff breeze and sun reflecting off the St. John River. The trail was still muddy in places, overall however it was just as it will be for the next four months. My only complaint was the darn breeze was strong and in only one direction: in my face. The overall time was 51:57. My splits: 4:12, 4:19, 4:21, 4:18, 4:26, 4:25, 4:20, 4:15, 4:23, 4:14, 4:22 and 4:20.

Sunday morning was a bit colder, but I took our RR clinic across the train bridge for the first time this season. It was our 6K LSD with 10:1s. Everyone looked great all through the run. We had probably 10 runners with us, including two from the last clinic. I didn't take Belle this weekend because I wasn't sure how the group would respond, I don't think it will be a problem next weekend. It was a fabulous run, we brought it in, in about 41 minutes and change.

It's about time

Finally. I finally got another run in this week. It has been a hectic week at the office, between the MacKay report, to an all-encompassing feature on the courts. Anyway, I hadn't got out since my 15K on Monday and I had been begging to get out. My schedule finally relented. I'm still waiting to get new shoes, so I'm trying not to log that many kilometres.
I went out for 6K with the intention of seeing how I felt. Legs were fresh but I just didn't want to push it too much. Splits: 4:35, 4:09, 4:06, 4:25, 4:05 and 3:50. My average HR was 178.

March Break Away 10K Race Report

6:15 a.m.: Papppaaa Paaappaaa

I'm resting comfortably in the nice warm bed, really wanting an extra 10 minutes of sleep. But I can hear in the nursery across the hall, my daughter goading me into an earlier than anticipated start to the day. Not like I really have a choice mind you, considering the race starts in three hours and 45 minutes.

6:17 a.m.: Bleary-eyed, I walk into Elle's room, look at her with her soother in her mouth, Heffalump in her hand and standing waiting for me to lift her up. I think, well, if this isn't motivation for today, I'm not sure what could be better.

I start my pre-race morning with the obligatory breakfast of a bagel and banana. However, I'm also frantically trying to clean-up the house because I'm having my RR 10K clinic participants over to my house for a post-race bagel-and-banana fest. As I pace the hallway and kitchen area, Elle and Belle (the dog) are watching me, the cats on the other hand can't wait for me to leave. Everywhere I go, I have my pace bunny ears. (That is what we call foreshadowing.)

8:25: Get back from my Sobey's run with strawberries, cherries and croissants. I'm now heading to [i]the farm[/i] to help set up the race. The whole concept of this race was hatched about eight weeks ago when the local RR manager and I realized Fredericton had no races in March and my clinic didn't have a goal race to work towards. The day prior over a coffee in our post Sunday run group, someone mentioned to me that she volunteered with the kids at Camp Rotary and they were always looking for donations. A day later this event was conceived as a fund-raiser for our friends at Camp Rotary.

9 a.m.: Looking for Derrick, he decides to move the start line 200 metres from where I thought it was. That problem is now solved, so we have to remark the course for the third time (rain and snow washed away all our previous markings).

9:45: Finally done marking the course, get my running gear on. Argh! No bunny ears. They are still on the counter at my house, which is five minutes away, but do I risk driving back now. You can just imagine, I'm standing by my car, keys in hand, stretching as I think, "Should I or Shouldn't I." Just as I decide to go, a friend arrives and said he wanted to register, so the decision was made, I would not wear the ears and get my friend registered.

So here is my thought as I walk to the starting line: Is a pace bunny with no ears, like an emperor with no clothes?

As I walk down to the registration van, I see three people chatting together with these unmistakeable orange shirts protruding their jackets. Maniacs. I met my first Running Maniacs! That was cool.

I had originally intended to pace my friends to a 55 minute 10K, but they decided 58 minutes was more realistic. So we went with that time. With about 40 people toeing the line, the timer started at 10:01 a.m. This was the first time I haven't surged to the lead pack, instead I was clapping and chatting with my crew. The wind was picking up off the St. John River, but the sun made up for any chills. As we turned onto the Lincoln Road the gaggle of runners stretched out as far as you could see in front and behind. We were setting a pretty good pace, three of my runners were with me right until about 5K, when I noticed a few falling behind a bit. I was starting to wrestle with the whole philosophy about being a pace bunny, do I stay true to the pace or fall back and try and motivate? Well, I told several others that I was doing a 58-minute pace so I figured I should keep going, though I still yelled out the 10:1s and on the long straight stretches, they could see my hand signals.

The second biggest dilemma I had was attire. I decided to with shorts and my running jacket, well, 5K into the run, I decided the jacket was too much so I had to unpin my bib from my jacket and re-attach to my shirt, while running. I have the pin pricks to prove the success (or lack thereof).

This was the first race that I was not trying to gun it the entire way, which was refreshing. Most times around 5K, I'm pushing my muscles as hard as I can and I'm begging for death. This time I had a chance to enjoy the race. The hills were "hilarious" after all and there were a lot of hills. The wind coming off the river was annoying at times, but gave a nice push at various other points along the way. The race course wasn't the fastest I've ever run on, but I think it gave a great challenge to all those who laced up for the run.

As 7K approached, I noticed a familiar set of running tights. It was the husband of one of my clinic members. He had planned for 55 minutes, but he started a bit quick. So I brought him in at 57ish. Once I crossed the line, I got my time and went out and retrieved three of my runners and brought them back in at 61, 61 and 63 minutes, this was their first 10K. I was so proud of them. I went out two more times to make sure everyone who started, finished.

It wasn't the fanciest race. We pulled it together quickly and I believe the kids at Camp Rotary will be able to put our money to great use. The Rotary provided 10 volunteers, which helped make the event run "smoothly." I was also pleased to see all the big smiles on race morning. Those used to running bigger races could have complained about our no-frills show, but it was wonderful to see everyone having a great time. I've always been impressed with how concerned runners are in giving back to their communities. The vast majority of runs that I've participated in over the years have given back money to local organizations.

Anyway, this race was a big deal for me, not time-wise but seeing people from my first running clinic achieve their goal. That was more gratifying than any PB.

Once the race finished, we all headed back to our place, where wonderful wife had an amazing spread out for us. The table was lined with juice, bagels, fruit salad, fruit, yogurt, croissants and cheese. I wish I had that kind of post-race meal after every race. We had a great time chatting about the previous 10 weeks in the clinic and what was coming next for them running wise. Overall, it was a great start to the day.

The trails are open

Wahoo! I did it! I ran on the Fredericton trail for the first time this year. I'm not joking, I wouldn't joke about something this important. Normally this doesn't happen for at least another month ... last year I tried to run in early May and had to abort becausae of ice and snow. I typically prefer trail running because it is easier on my knees, legs, etc, but the gravel was frozen so hard that I'm not sure there was any more give than the road. All that is moot, I ran on the trail and it is only March 9. And I'd like to point out that I wasn't the only person, I passed another happy trail runner. Oh the joy. And to finish of my seasonal rant, guess what. I only stepped on snow for about five paces, the rest was pure trail alongside the St. John River. Oh I'm in heaven.
I decided to go out this morning, which is also the first morning run I've done in months. I'm supposed to be running a 10K on Saturday, so I didn't want to kill myself. I opted for an easy 8K. I finished in 35:45 with splits of 4:35, 4:30, 4:33, 4:30, 4:31, 4:18, 4:23, 4:19.
I felt strong the whole run, but I really need to buy new shoes. I've exceeded my 800K and I can feel the support is just not there anymore.

Tuesday Tempo

Words cannot describe how beautiful the weather was today. I kept checking my little calendar on my laptop making sure it is really March and not May. I lots several minutes throughout the day just gazing out the window gawking at the sun-soaked capital. Aside from a little wind coming down the St. John River, the day was perfect.
After a long day at work, I went out for a tempo run. I am experimenting with different routes around the neighbourhood to try and eliminate unnecessary hills on my tempo runs. I was unsuccessful, but I still had a decent run, 1K warm-up, 1K cooldown and a 6K tempo. Splits: 5:05, 4:01, 4:06, 4:25 (the darn hill), 4:18, 4:14, 4:01 and 5:00.
During my 4:25 split, I was heading up the hill by the farm, trying to stuff my gloves in my pocket and grab a drink of water. Those middle splits were terrible time-wise but overall I'm happy with the run.

Volunteers!

The countdown to the March Break Away 10K is down to five days. The registrations are coming in, but there is still a huge need for a few more volunteers. If anyone can volunteer or can volunteer a volunteer, that would be wonderful. Please call the Fredericton RR: 459-4440

Snippits from Saturday

Racing preparation and etiquette
How not to spoil 10 weeks of training with avoidable mistakes

DAY BEFORE
Logistics: Double-check directions to the start on a street map.

Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.

Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.

Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.

A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.

"Drink at least 12 ounces in the last 20 minutes before any long or warm race."

Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.

An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.

Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.

Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number

Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water

Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.

Watch out Deena Kastor!

Elle and I were playing on Saturday afternoon and she was asking what this whole running craze was all about. I tried to explain the physicial benefits, such as being in better shape, the psychological benefits accruing from meeting and exceeding goals and the social benefits from participating in events that help our community. What sold her was the hat.

As is clearly show in this picture, my daughter is quite the fashion maven when it comes to running gear. If she continues to demonstrate such prowess when it comes to actually running as she does wearing running gear, Canadian women's distance running will hit all new heights.

Nooner with Veep

Ok, get your mind out of the gutter. Veep is my Virtual Partner on my Garmin, get it V.P ... Veep ... it's like the vice-president, except this one doesn't shoot me with buckshot when we're hunting quail.
I was driving home after getting Belle from the groomer and I realized I hadn't run during the week in about 10 days. Glancing at my watch and realizing that I had my lunch in the fridge at work, I decided to lace up the Asics and go for a run. I haven't run 10K by myself in weeks, so I thought I'd do that and give myself a bit of a challenge. I told Veep that I wanted to run it in 42 minutes. Off I went, blazing up Adams and onto the Lincoln Road. My first split was amazing then the perfect running storm hit, not enough fuel in the tank, terrible footing and that relentless, driving wind off the river. My splits started increasing especially as those inclines started hitting me. I was beating Veep by about 150 metres until I hit the top of the hill next to the farm. After that, I only saw Veep's digital back. I never got farther than 250 meters behind the little techno twerp, but I felt he was scoffing at my abilities.
I could make a litany of excuses why I couldn't keep up with Veep, while they would all be perfectly valid, it would be a waste of time. I felt strong at several parts of the run, but I just couldn't catch up near the end. Even though Veep was mocking me near the end of the run, my breathing was solid and my legs were eager to keep going.
I finished the 10K in 43:26 with an average HR of 183 and a MHR of 191. My splits: 4:03, 4:14, 4:16, 4:24, 4:34, 4:25, 4:10, 4:27, 4:26, 4:22.

Monday: Mandatory rest day

I noted in a group e-mail I sent to my Running Room clinic that today was a mandatory rest day. Cynics may say I issued the fiat because it was too freakin' cold outside and I just didn't want to run myself. I'm not denying there may be some truth to that assessment. But I just thought, everyone ran so well on the weekend and one day to heal some nagging injuries is needed every so often.
I must get out tomorrow. I have been terrible at regular mid-week runs, so Tuesday must be a running day.

Saturday session

Here are some of my notes from Saturday.
Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.
This is the last phase of the training program but don't be deceived by the "short" workouts.
Like hills, you'll only be running hard for short periods of time, the intensity will add up.

A few key things to keep in mind for speed training: 1. Always run a light warm-up and cool-down.
2. Don't increase the distance or intensity of a speed workout too quickly.
3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.

Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.

The Top Seven reasons for speed injuries:
1. Inadequate warmup or warm down.
2. Running Too Hard on Easy Days.
3. Sprinting.
4. Too Many Weeks of Speed.
5. Too Many Hard Days.
6. Inadequate Transition.
7. On A Bad Day.

Heart Rate Training

Why do athletes use heart rate monitors?
1. It takes the guesswork out of training.
2. Ensures training intensities are optimal
3. Ensures you stay within your target zones.

Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
Base Training - your intensity should be 50-70% of your maximum heart rate.
Threshold Training - is between 70-80%
Speed Training - is between 80-90%.

Purpose:

Understand exercise intensity and the role heart rate monitors play in the fitness equation.

Objectives:

After completing this module you will:

Understand what exercise intensity is and why it should be measured or tracked during activity.
Determine your estimated maximum heart rate and your personal target heart rate zone for exercise.
Be able to measure how your body responds to cardiovascular activity.
Exercise Intensity and Polar HRMs

To understand exercise intensity and how a Polar Heart Rate Monitor helps achieve fitness goals, be familiar with Polars Three Keys to Success:

1) Working out at the correct exercise intensity is the only way to achieve your fitness goals.

Too hard = injury, muscle soreness = can't finish workout
Too easy = no improvement or results = will not reach fitness goals.

2) Heart rate is the only accurate measurement of exercise intensity.

Monitoring exercise intensity helps you stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefits from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week, at an intensity of 60% to 80% of your maximum heart rate. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.

What is Maximum Heart Rate?

Maximum heart rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True maximum heart rate is measured during a fatigue or "stress" test.

Maximum heart rate can be estimated with a high degree of accuracy using the following simple formula:

Estimated Maximum Heart Rate = 220 - Your Age

How Do I Determine My Target Heart Rate Zone?

Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College of Sports Medicine recommends that all individuals should work within a Target Heart Rate Zone of 60% to 80% of their Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 80% of your maximum heart rate.
The formula to find your target zone:
220 minus your age = maximum heart rate (MHR)
MHR X 60% = lower target zone limit
MHR X 80% = upper target zone limit

Calculate HR Zones
Using Heart Rate Reserve to calculate your Heart Rate training zones is also referred to as the Karvonen method. The formula is HRR x Intensity% + Hrmin (resting heart rate).
To calculate your HRR take your HRmax (Maximum Heart Rate) 226-age for women or 220-age for men and subtract your resting heart rate. You can then use that in the formula above to calculate the following zones:

Zone 1: 50% - 60%
Zone 2: 61% - 70%
Zone 3: 71% - 80%
Zone 4: 81% - 90%
Zone 5: 91% - 100%

Have we moved to Chicago?

Last week, we ran the farm course and the wind was leathal. It was blowing so hard that on the way down the hill past the agricultural complex it felt like we were going back up. The river just seemed to generate more wind. This week we decided to head back to the complex to run our 11K. I must say at the outset, it was a glorious day. Big bright sun, shining off the new layer of snow. There was one more thing, the wind -- again. Admittedly, it wasn't as strong as last week but it just cuts through your jacket, tights and finds any exposed skin. I'm getting cold just thinking of it again. It's like we've been picked up and transplanted in Chicago, although smaller, no major sporting teams and no world-renowned marathon.
That said, I am continually impressed with how strong everyone is, considering eight weeks ago their main goal was to run 10K and now we're at 11K.
The RR Run group went for an easy 3K loop this morning. I brought Belle out, she is growing more enamoured with the whole concept of running. Seeing her run beside me with little ice formations hanging off her snout makes me laugh every time. She loves the 3K distance, though I think she is getting ready to try her luck at 5K.

Just recovering

I probably could have ran tonight but a poor eating schedule made that impossible. Poor Elle is still really sick, which means her poor parents are up throughout the night, almost on the hour, getting her back to sleep. I'm getting out tomorrow come hell or high water.

Too sick

Friday morning I woke up with a tickle in my throat and by Sunday morning I was sick. Not just a little sick, but terrible head ache, runny nose, sore muscles, sinus pain, chest cold, etc. Needless to say, not the best running condition. I hope to get out by Wednesday.

Running Nutrition

I found this website and that it contained some great information.

 

Running Nutrition - Fuel Your Body for Running!

Eat right and you'll run better. It's that simple. Your body functions best, and you run better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve your ideal body weight, and get the most out of your running. You'll learn the basics of good sports nutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!

The full link

Running by moonlight

There are days in your life when you just need to run. Runners always want to run but some days are just different. There is just this feeling you have in the depth of your soul that demands you run. That was me last night.

I was in Saint John yesterday at a PUB hearing, listening to lawyers and experts discuss NB Power's rate increase. To say the debate was esoteric would be an understatement. These suits were discussing hedging fuel purchases and the merits of export credits. I consider myself a fairly intelligent individual, but I was even getting lost during that session. As the day moved on, I just needed to run. So once I got home and gave Elle her bath and everyone went to bed, I went for my delayed hill routine. The unfortunate part about the run is I was so stressed and so busy during the day that I forgot to eat after lunch, so I scarfed down a half of a Protein Plus bar 20 minutes before I laced up the Asics.

As I stood outside waiting for my Garmin to catch a satellite signal, I looked up at the heavens as if I thought by actually seeing the satellites that would speed up the process. It was such a mild night, if it was any colder than five degrees I would be shocked. Started out, I felt stiff and my form seemed clunky. I just couldn't get my cadence smoothed out. Nonetheless, I was on the road heading to my hill. And when I got to the hill, my form was getting even worse. I noticed I was leaning into the hill, my hips were too far forward, arms swinging too high, fists clenched and my stride was all wrong. But I was running. I could really feel on my fourth and fifth hill repeat that I really needed to eat, the hunger pangs were becoming more noticeable. Did I mention that at that precise moment I didn't care because I was running?

As I jogged back to my house during my cool down, I was feeling like my form was finally coming back to me. Blasting down Lonewater et al, my legs were getting stronger, odd considering I just finished six hill repeats. I finished in roughly 45 minutes (I left my Garmin at home and I didn't check the time once I finished). Was it my best run, not a chance, but it was great just to get out under the moon and relax. By no means am I a runner who needs music when I'm out, but last night it would have been nice to have an Ipod thingy. One day … maybe … well, probably not.

Monday night tempo

I'm currently watching a CTV Newsnet debate between Ezra Levant, the publisher of the Western Standard which just published the controversial Mohammed cartoons, and Tarek Fatah, a Canadian Muslim leader. I know Ez from his old Reform days as a Snack Packer with Jason Kenney, Rob Anders and Rahim Jaffer. He is a piece of work, but he is great TV. I am an ardent proponent of freedom of the press, but right now I'm opposed to running these cartoons. After the rioting and violence, publishing the cartoons at this point is about provocation and not press freedom. Anyway, this is a running blog not one about media rights.

So tonight I got out for a tempo run. I was debating whether I should do a long distance run or do some more tempo work. It snowed last night so the footing was slippery, which made me lean toward a LSD but I couldn't get out until 7:45 p.m., so I thought a fast tempo run would be better. I did the exactly same course as last week and had fairly similar times, which is amazing considering the difference in road conditions. I finished in 35:26 with splits of: 5:10, 4:39, 4:04, 4:08, 4:12, 4:13, 4:13 and 4:44. My average heart rate was 175 bpm and a max at 190 bpm.

I know someone famous!

UPDATE:

Here

is a link to Cheryl's profile that includes before and after pictures.

Ok, I don't know Cheryl well enough to say, "Hey Cheryl, howabout you, me, Dr. Phil and Oprah should, you know, like, do some hill repeats, 'eh." But Cheryl Bartmanovich is a regular forumite on the Running Room and Running Maniacs message boards. So when she was on Oprah this week (gasp, I missed it!), I had a huge rush. Cheryl's story is truly inspirational.

From Oprah's Website:


After almost two years of committed lifestyle changes, Cheryl has lost more than 100 pounds. She's run five half-marathons and just completed her very first full marathon in Hawaii!

Cheryl was able to finish this "20 miles of hope and six miles of truth" that she calls "the most amazing thing I've done" with the help of her husband and an online community of runners, called the Maniacs.

Tuesday tempo

So I did get out afterall. I had odd pains in my hip, hamstring and knee throughout the day, there were points in the day that I thought I would not get out at all today. Anyway, I got home after spending the day in Saint John and laced up the Asics.
I'm doing my best to start working tempo runs consistently into my program. It is a big learning curve.
I started with a 2K warm up, 5K tempo and finished with a 1K cool down. I really must find a loop around my house that gives me the majority of hills in the first part of my tempo not the last. I know I started the tempo section a bit fast, but the hills in 3K and 4K really slowed me down.
Anyway, here are my splits: 5:02, 4:54, 3:57, 4:04, 4:14, 4:13, 4:03 and 4:57.

Here is the e-mail that I sent out to my RR clinic members tonight.
Hello,
I apologize, I wanted to get this e-mail out hours ago, but it has been one of those days. Everyone is welcome to run from my house tomorrow night, however, I may not be able to run with you. As I said in my previous note, my wife may be working. But if there is any way for me to lace up with you, I will.
For those who cannot run with the group, we are doing a 3K warm-up and 3K cool down, with at least four hill repeats.
Remember hills are hilarious, so have fun!
"It hurts up to a point and then it doesn't get any worse." - Ann Trason, U.S. ultramarathon runner

Weekend warriors

Blogging during the Superbowl, so I may be distracted. (Go Seahawks!) Anyway, I will try and contain myself.
We had great runs on Saturday and Sunday. Saturday was one of those puddle-jumping mornings. We were going out for our second 8K run as a group, but I think at times it appeared as if we were qualifying for the Olympic triple jump. Running down Waterloo Row was crazy. There were mini lakes on the sidewalk that you had to skip around and you really couldn't run on the grass because that was like jogging in a marsh. Once we got back on the roads, life was good. We did the same 8K loop as last week and I think everyone felt stronger the second time around.
On Sunday, we were supposed to head out for 3K but the keeners wanted to head out for 5K, so who was I to argue? The run was great, the weather, however, that is a different story. It is as if I have suddently been transplated in British Columbia. Today it was pouring rain, grey overcast sky and a balmy eight degrees. I'm not going to complain, I would rather run in this temperature than -30, but it is strange. I'm really impressed with how far everyone is coming. The lead pace group banged off steady 5:45 min/Ks, what is even more impressive is the distance between the groups has shrunk. Everyone is improving.

Afternoon running

Today is the premier's state of the province address, which means I had the morning off. Instead of rushing into the office, I had an easy morning consisting of playing with Elle (which can be more strenuous as a super intense hill session) and napping. Once our sitter arrived, I went out for a 11K run. My legs weren't exactly fresh from last night's hill workout, but undaunted I went out.
It was a beautiful day, I imagine if the mercury was below zero it was only by a degree or two. The sun was pouring out onto the melting snow and the calm air allowed me to hear the birds from miles away. Running in the afternoon is so peaceful.
In the spirit of hard/easy, I thought I'd go out for 11K today but I'd keep the pace a bit slower than normal. I went out the back of the neighbourhood, along Lincoln Road and essentially did the 5K course through the agricultural complex. I must say, the March 11 run is not going to be easy. The first half is almost entirely downhill, but it gets tough in the latter stages.
I'm pleased with some of my splits, although I can't wait to start bringing them down in another month or so. I did the 11K in 51:10 with splits of: 4:46, 4:38, 4:42, 4:37, 4:29, 4:49, 4:47, 4:28, 4:41, 4:47 and 4:27.
The bold five splits are the 5K that followed the race course. The first K had the downhill/uphill stretch beside the farm. The second split was far more kind because it was mostly flat with a bit of downhill. The next two splits felt like they were entirely uphill and the time reflects how tough that portion was on my legs. And the final split was almost entirely downhill.

Hills, hills, everywhere are hills...

For those who have read the RR manual, these are all repeats. But I found this all nice and typed out on a RR forum, so I thought I'd post it and save us all a lot of work.

- The hill should be anywhere from 250 metres to 600 metres in length, and should have an incline of 8-10%.
- Always start at the top of the hill. Walk or slow run to the bottom of the hill.
- Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
- Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
- keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
- Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
- Keep your chest up and out. Keep your breathing relaxed.
- maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
- Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
- For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
- Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
- Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.

Holy Hills Batman

I went out with five hill training superstars tonight. We did a light warm up by running to Case Road and discussed the dreaded hill repeats. En route I think everyone was pretty relaxed considering the intensity of the looming session. When we arrived at the base of the hill, the idea was to jog easily up the incline, head back down, and at that point, we would start the training session. Instead, we arrived at the bottom and as I started to explain what we were going to do, one turned to me and said, "Can we just run?" So off they went.
We broke the hill into two distinct parts, the fun section and the hilarious portion. They earned their nicknames for obvious reasons, because running up a hill at 85 per cent of your max capacity teeters between fun and hilarious. Um, yeah, well perhaps that was intended with a touch of sarcasm.
After four repeats everyone was ready to head back, but they all looked strong. There was some tired legs and some burning lungs. If no one broke a sweat or had no effects, I would assume they didn't work hard enough. I think everyone did a great job.
I can't wait to hear how everyone else made out on their first hill session. As I was running up the hill, I remember a great running quote:
"I hate this hill!"
"This isn't a hill, it's an incline."
"Fine, I hate this incline!"

Run Tonight!

G'day to all RR 10K clinic friends, we are running from my place tonight. I sent out an e-mail earlier this week with the directions on how to get to my house. If you lost the directions, send me an e-mail. We will be doing our hill session so hopefully you will all have fresh legs. We will start with a 1.5K warm up, run four hill repeats and run back for 1.5K to cool down.
Hopefully I will see everyone at 7 p.m. For those who cannot make it, there are a few articles posted below to help out on hill training.