Posts in the Training Category at , Page 5

Tackling Your Long Run: Always easy or is there a time to put the hammer down?

Posted on August 20, 2012 by Cait — 13 Comments ↓

Oh, the long run. I’ve always loved long run days and the feelings of entitlement we get for the rest of the day: slothful laziness and inhaling as much food as we want. With distance training the staples of the week usually shape up to be one or two key workouts and the long run.

Lots of current running sources will say that long runs should all be done at an easy pace, similar to recovery days. I can see that, hammering out double digit miles each and every week could be a quick way to dig yourself into a hole or wind up hurt. If you keep going into the next hard workout still not recovered and then your speed and interval work starts to suffer…there goes the snowball effect.

However, and this is just my opinion and past experience, getting out there and making those legs work on that long run every so often can do some really great things for you too. The key is being smart with your overall training. If you’re going to use the long run as a quality run, don’t do it the day after or before another hard session. Common sense people. 😉

Kick-up That Long Run Effort

* Progressive Long Run: Just like the name implies, think of this as just a longer progressive run where you keep cutting down the pace as you go. Take the first two miles at your easy pace and from there pick it up. Depending on how hard you want to make it, you could be moving darn near all out towards the end. But if you do that, reserve at least one mile at the end to cool-down to at least start flushing out the lactic acid.

* Middle Interval Play: It’s easy to turn your long run into just an extended workout; using the early and late stages as warm-up and cool-down do mile repeats, 2-mile repeats or slow/fast 800’s. Examples: warm-up and cool-down then 6xmile with 3 minute recovery; warm-up and cool-down then alternate the middle miles with fast/easy half miles. As you get more advanced and fit start putting more pressure on those ‘easy’ portions.

* Middle Tempo Run: The name is pretty much a dead giveaway here, for newer and younger runners you may stick to 2 or 3 tempo miles within your total long run but for more advanced runners, and those planning to race longer, you should aim for more. The benefit of turning your long run into a tempo style run rather than doing a straight tempo workout, is that you go into the hard tempo with more miles already in your legs and the fatigue is more in line with what you’ll be experiencing come race day. Examples: 14 miles total with first 6 easy/moderate, 7 tempo, 1 mile easy; 14 or more miles total doing a 10 mile tempo, to make the tempo harder add more miles to the front and extend the first easy phase.

The Mental Component: Another reason I like making long runs hard is that they test you mentally, and, especially if you’re planning on racing longer (10k, half, marathon, etc.) they simulate what you’ll be going through on race day much better than doing all of your long runs easy.

You still don’t want to make each, weekly long run hard and you want to be smart with your overall training. Don’t do a hard long run workout the day after or before another hard workout…you obviously won’t be recovering. Rather, think of your training in three week cycles and maybe do a long run workout every third week.

It’s base season for lots of runners before cross-country, so here is a point in your training where some long, hard runs would fit right in. Though, the last little disclaimer I’d like to add is that for new runners (those still only in their first, second or third year running regularly) and younger runners (through high school, an exception could be juniors or seniors who have been running for years), it’s very easy to get incredibly motivated and want to do EVERYTHING hard, or go the more-more-more route; but running is a sport where patience wins out in the big picture. For you guys, stick to them easy long runs…enjoy them while they last. 😉

***Tip For Beginners: If you’re still not yet ready for long run workouts, you can start out experimenting by adding in some short surges or strides within your long run. Sprinkle in some 30 second strides within those middle miles.

Be smart. Be patient. Then go attack some long runs. 🙂

1) How do you approach your long runs?

2) If you like making some long runs also workouts, what are some of your favorite ways to do that?

3) What point in your training cycle/season are you in? Cross-country coming up, late track, road racing?

The Running Detective: Figuring out what works for you can feel like solving a mystery

Posted on July 20, 2012 by Cait — 6 Comments ↓

Sometimes running forces you into the role of Sherlock Holmes. You may feel like you’ve been plunked down into any number of these must-read, classic runner tales of sleuth…

Harrier Holmes and the Mismatched Taper

When Watson’s GI Distress Wrecked Havoc

The Quest for the Missing Pair of Legs

The Pace That Shouldn’t Have Felt That Hard

The Reverse Splits Crawl Through He##’s Gates

The Last Race…or So He Thought

Running and training is a fickle little beast, just when you think you’ve figured something out it sends you for a loop. There is always more to be learned and also getting to know how that knowledge applies to YOUR own body is another part of the journey.

In running you are forced to become more attuned to your body, learn the ways it sends you signals…then you must choose how to interpret them and decide how to listen. We all go the trial by fire learning method plenty of times, but over the years hopefully we wise up and don’t repeat the same mistakes over and over again. Because if you get stuck in that same Sherlock story it can get rather boring, redundant and maddening. 😉

The thing tough, is that there are coaches, sports physiologists, training partners, competitors and the blokes who write about running to accompany on your quest for the answers to all of those ‘mysteries.’ To help keep you on track to PR’s, epic races, the next workout, next run…and to make sure you have some laughs along the way too.

Sometimes those running detective novels may feel dark (The Colossal Injury of Blistering Hall) at points, but you get to some pretty awesome passages too. For our little running mysteries I’d also like to write in that most of them end as happily ever afters. Or at least they end as cliff-hangers so that you are FORCED to read onto the next one…to keep going…

And don’t ever forget some of our favorite Sherlock Runner Sleuth books:

The Man Holding the Stop-Watch (spoiler alert it’s reading a PR)

The Mysterious Kick That Came From Nowhere

A Run So Perfect You Can’t Fathom it’s Your Legs Doing the Running

For that last one, trust me, when you’re in the middle of that one you know it and there is no WAY you can put that book down. 😉

1) Do you have a Sherlock Runner Sleuth book to add?

2) What are some mysterious you’ve ‘solved’ for yourself? (ie: best pre-race day warm-up, best fueling, GI Issue remedies, etc.)

3) Is there a book you are in the middle of ‘solving’ right now?

4) Which was the last book you ‘finished’ and how did it end? Did you wind up discovering the answer or was it a cliff-hanger?

The Day of Rest: Runners and their rest days

Posted on June 27, 2012 by Cait — 20 Comments ↓

I think they must schedule the rest days during the Olympic Track Trials just as much for the fans as the athletes…it keeps all us crazy track fans from going into cardiac arrest due to over-excitment. I kid, sort of, but there has been plenty to get excited about, stir up some controversy, and rise to your feet cheering for thus far and there is still more action to come. A part of that action will be the 1500’s and in case you missed it, here is my interview with Jordan McNamara who will be competing in those rounds.

Though the topic of rest days, I think I’ll tackle those for now. The rest day can be a bit of a touchy subject amongst us runners. It seems really black and white, you either love them or hate them; I’ve also found that the people who fall one way or the other seem to feel insanely STRONG…you want to stir the pot right away, find a runner who believes the day of rest is akin to the second coming and merely state you don’t take days off. Try it, it can be fun. 🙂

That said, and now you probably know how often I take days off, there ARE more than enough, valid reasons to schedule in days off into your workout routine like you would hard workouts.

* Injury prevention: Running is tough on the body, one of the highest impact things you can do, and it’s repetitive. Everyone is different, ever body is different, and the amount of pounding you can take is unique to you. For some that threshold is very low and for others they can safely run 100+ miles a week. You can’t ever achieve your running goals if you’re constantly hurt, so if you know your body can’t handle running every day then, yes, obviously you should take those days off.
* Mental recharge: Running is very repetitive, some of us OCD people don’t find that a negative, but others do and there is something to be said for needing a mental break in the monotony. If you take your running too seriously you can in fact ruin it for yourself, get burned out, and you NEVER want to dread your runs. So if you know that you need a day to go AWOL to stay sane and wanting to run, by all means.
* Refresh those legs: Outside of injuries, some bodies just need a little more TLC or time to recover from workouts; that’s okay, and with running and training it’s about being in tune with yourself, and those legs. If you start to suspect you’re over-training and your workouts are nose-diving without some days off then maybe your legs are screaming for some rest days.
* Younger in years: I bring this up and it is of PARAMOUNT importance…the younger the runner the MORE days off they NEED. Is that clear enough? Running is a sport where patience wins out in the end and there are years of running to be had; outside of physical safety reasons (growing kids need to be careful of how much pounding they are doing) there are the mental ones with young pups. The younger the runner, even those beginning high school years included, the more the focus needs to be on bolstering a genuine passion and love of running…keep it fun. By doing so, you lay the groundwork for when they cross the threshold to being able to up their training volume. Because they have the passion for running coming from within, they will be self-motivated to continue the hard training.

Please, don’t get up in arms over this one either…let’s all remember sarcastic humor is the best humor! 🙂

So yes, I don’t discount the solid reasons that for some, total off days, or rest days, work for them and are needed. But I’ll tell you why I avoid them at all costs, and mainly for my own sanity…

* OCD runner: Admittedly, it’s probably bitten me in the butt a few times, but I feel my skin crawl on days I can’t get my running fix…I’m one of the people who HATES tapering. I’d do it of course for the sake of a race, but I feel my sanity start to slip. 😉 On the other side of that coin you can be darn sure consistency won’t ever been an issue of me. I love running, just doing it, and I just feel better if I get my sweat on. Also, let’s be frank here too, I love eating…and eating a lot…soooo, you do the caloric math there. 😉
* Distance specific mileage: If you’re a 1500 meter runner you don’t need to be logging the same amount of miles as a 10k runner or a marathoner. I like running longer distances and I feel more comfy in a higher weekly mileage zone. At a certain point you can only cram so many miles into 5-6 days a week, so if you’re looking to hit a certain total you may not feasibly be able to have a day off.
* Your ‘norm’: This one is harder to explain but I’ll take a crack at it. Many of my friends are runners and have been for years, and our ‘norm’ or what we consider business as usual is running every day regardless. Though your ‘norm’ could leave you thinking that I am insane or idiotic…that’s fine we all have our own ‘norms’. I guess it can also be explained by your training philosophy, your coaching theory, and group of runners. No one ‘norm’ is better than the other, it just is what it is.

Look there, I’ve offered up a pretty fair argument for both sides, in my humble opinion. There can also be some middle ground too:

* Cross-training days: Maybe your rest day is a rest for running and you still do cross-training for cardio.
* Outside the ‘week’ cycles: Other athletes don’t work off of the 7-day training cycle but maybe 10-day cycles; so instead of a day off every 7 days it’s one every 10.
* Active rest: This one I’m on the fence about including, but what the heck. For some people they make their ‘rest’ day one that they do something that isn’t exactly regimented working out but they still move. I think I’m on the fence about this one because it’s a double edged sword: if you’re reasoning for a rest day is to let your legs fully recover, but you ‘actively’ rest and are walking around or standing in the sun for 8 hours, I sort of think you’ll be zapped but in a different way…and at least if you had run some miles instead of your ‘active’ thing at least you would have had the running training…but just my opinion.

So maybe we can all just agree to disagree…or rather agree that to each their own! Please, all those who worship the rest day don’t come hunt me down, throw rotten tomatoes at me and explain that I’m both wrong and crazy. I mean, I already will agree with you on that second one. 😉

1) Rest days…do you schedule them in, do you embrace them, or do you hate them?

2) Give at least one reason as to why you feel the way you do about rest days.

3) Trials talk…let’s hear it! Some awesome first rounds in both the steeple and the 5k’s yesterday!
I have to say, I like too many people for only the amount of slots that can be filled, just saying…so it’s a bittersweet thing. Isn’t life always like that?

Runners Can Thrive Being Predictable: Why ‘predictable’ monotony doesn’t deserve such a bad rep in our sport

Posted on June 13, 2012 by Cait — 16 Comments ↓

Can you predict what this runner is about to say next?Let’s face it, I’m pretty predictable in that I’m pretty happy with my own little routines. It’s not that I don’t enjoy adventure, I like to think I’m usually up for some adventures if they come my way, but at the same time I don’t find doing the same things all that boring. I sort of figure if it makes me happy, then where is the bad in that?

I can predict she'll be starting a run...

Confession: I think that most runners are comfortable routine. Isn’t running a sport filled with monotony? Sure we mix up our workouts, we have various routes, we stretch the box of left…right…left as far as it can go. Hey, even track mixed it up when it decided to toss a water jump into the schedule. But let’s face it, when you break it down runners have to, to a high degree, be fully comfortable in routine.

Taken to the extreme it can turn into a bad thing, getting stuck on HAVING to run the exact same route and getting competitive with yourself to run a faster time can ruin your easy days, yes. Yet you need some order behind that training schedule, there is a method to the madness. We all vary on how much predictability we are comfortable with; though we all have workouts we use as key indicators of our fitness, our old faithful easy run route, having the same rigid warm-up routine actually helps quell pre-race nerves.

So you see, being a bit predictable isn’t such a bad thing. It gets a bad rap, this predictability thing, and I guess if you’re marked by a stalker or serial killer, yes, having the same running route at the same time every Tuesday may eventually bite you in the butt, but that’s a whole other thing.

* Route Markers. I vividly remember the first ‘real run’ my dad took me on. By that I mean it was over 1.5 miles and in my mind it was an epic distance. I was dying and he told me, “Hey, you see that?” He pointed to a brick building, it was the gym where growing up we’d go swimming, “We are about one mile from home, and when I see this building, no matter how tired I am, I know I can make it home.” I always remembered that, and every time I ran past that building that day forward, no matter how tired I was, I knew I was going to make it. You see, having the same route can be the perfect mental mind game; you have ‘markers’ that you come to know, expect, and when you pass them they offer a little boost. No matter how tired you are, you know you can keep going…then you make it to the next ‘marker.’

* Fitness Indicators. There is a reason that you train in phases; there’s base building, strength workouts (tempos, long repeats), sharpening (speed workouts), tapering…etc. Your body also thrives on consistency, with smart conditioning you get the best results. As you make it through the cycles, you probably have benchmark workouts within each phases that indicate how great of shape you are compared to yourself of years past. You know that when you’ve been able to run such-and-such time you did your mile repeats at XXX pace. Then when you run those same repeats faster…you know you’re ready for a PR and you get excited, can’t wait to race and chase that PR.

* Know What Works. When it comes to races, do you really want to mess with what has worked in the past? It’s not the time to see if five chili dogs are going to be your winning pre-race fuel, also not the time to see if you should try those new spikes for the first time. A predictable pre-race, even pre-hard workout, routine sets you up physically for the best results and mentally too. Mentally the routine of things makes the run similar to any other day, and it gives you something concrete to focus on rather than those nerves. Find your pre-race predictability and then thrive in the routine.

* Just Do It…to Improve. The secret to getting faster and better? Consistency. Let me be your thesaurus and tell you that is another word for predictability, routine, monotonous running. You have to make your muscles predict that you’re going to be running another mile, another day, and repeating. Accept this, embrace it, because you know you love our sport, okay. Motivation can waver on a given day, but let’s face it you know you’ll be filling the future pages of your training log.

Is predictability such a bad thing? If it makes you a runner, it can make you faster, and it can offer you up some awesome PR’s, I sort of think you may agree this whole predictability thing isn’t such a bad thing. Well, unless you are a marked runner for a stalker or serial killer. 😉

1) Name one thing that makes you predictable.
Is it bad that when my family walked up to the ordering station at Costa Vida the worker knew all the orders? Strength in numbers at least…hehe.

2) What is one thing that is good about predictability when it comes to running and training?

3) What is an example of predictability going AWOL and actually hurting your running and training?
Overly obsessive of the pace of your easy runs…run easy enough to recover.

4) Now, even if you have some predictable traits, do you consider yourself pretty adventurous? If so, in what way?

Runners Using the Rowing Machine? How cross-training can be used to give your running a BOOST by ‘sneaking’ in high intensity work

Posted on June 10, 2012 by Cait — 15 Comments ↓

When I was a senior in high school, this young runner met the bane of her existence. She even put up her own money and paid to be tortured by this beastly contraption. The rowing machine.

Paradise found perhaps?? 😉

Little did she know what exactly she was getting herself involved with, but when her coach told her that, “Back when I was in college something that REALLY made a marked improvement in my running was the rowing machine. I know it sounds crazy, but the other guys and I would go into the gym, get on the rowers, competitiveness would take over and we’d kill each other on those things. But I’ll tell you what, I never ran faster.”

Never ran faster? I was sold. And the rowing machine was bought.

If you’ve never tried the rowing machine, let me tell you that you are 1) surely making some wrong assumptions and 2) surely missing out on a good time. *sarcastic font* The assumptions you are mistakingly making are…

* Rowing is an upper-body only workout. False. Actually, the rowing machine ranks as one of the top cardio machines at engaging nearly ALL of your muscle groups: the quads for push-off, the core the entire time, and the arms on the stroke. Fun fact, as for caloric burn per minute, out of the gym machines it comes in third, only behind the treadmills and ellipticals…it’s sort of tied with the stair-climber.

* Runners have no business rowing. I’m going to say this is a fallacy in my forthcoming explanation.

I implemented my rowing in addition to my regular running training. It was viewed as additional cross-training to be done as a second workout of the day on one of my easy days. The routine was pretty simple…5000 meters of rowing HARD. When I say hard, I probably took it a bit overboard because every time I did it, I’d try and go for a PR at the distance. From the first stroke I’d go full on mad runnerchick on that rower’s butt, out of curiosity I took my pulse after one of my sessions and it was at least 200. But that was the old-school method of just counting your pulse from your neck off the clock, before everyone used an App, heart rate monitor and all those gadgets, so who knows…hehe.

Note, you don't have to be KILLING yourself on these hard sessions...advance with sanity people.

Not going to lie though, I had extra incentive to get faster times, see my mom would also row and never fail she’d whoop on my times. Blast those weaker arms of mine. 😉 The point I’m trying to make is that for three extra workouts of the week I was getting high intensity cardiovascular training that was non-impact and in addition to my regular running workouts.

I did go on and run PR’s in my running events as well; so maybe there is something to be said for runners doing the whole rowing thing. My coach told me it was helping, do I continued my love/hate relationship with that rower. No joke I’d sometimes get about as ‘nervous’ anticipating my row session later in the day as I would my hard running workouts. 😉

When I graduated high school, I had the privilege to talk about this whole rowing business with some of the top minds in our sport. I hold Alberto Salazar as one of the genius coaches in all things running so pretty much his word was/is the bottom line in my mind. He explained that, yes, the rowing probably did attribute to my drop in running times. But was it the actual rowing machine that worked as the ‘magic machine’? Probably not.

The magic wasn’t so much in the rower, but rather, the three extra high intensity cardio sessions per week in addition to my regular running training. They were non-impact so there wasn’t the added risk for injury, they were sort of like ‘sneaking’ in more hard workouts without interfering or tiring me out as much as another hard running workout would do.

Alberto Salazar acknowledged that could be done on other machines, and with of course more resources than my high school self had access to, cross-training on the underwater treadmills or anti-gravity treadmills would be preferable. They don’t have nearly as much impact as regular running and they are obviously more attuned for running training purposes.

For us current day mere mortal runners who don’t have these machines, high intensity ‘extra’ work can be done on the bike, the elliptical, and yes, the rower. Though, once I heard that the rower wasn’t the end-all machine but a good option I sold that baby and never looked back. Sorry, I’ll take the elliptical over the butt-burn of the rower ANY day! 😉

Quick Tips on ‘Sneaking’ Hard Sessions
* Aim High: High heart rate that is, which can be done in the ‘tempo’ style that I did where you just go hard for time/distance or do intervals, though keep them short like 1 minute on and off.
* Keep it Shorter. 5000 meters on the rower, I’m not sure exactly what my best time worked out to be, but I’d say you could shoot for 20-25 minutes. If this is a second workout you don’t need to be hitting 30 minutes of hard stuff.
* Be Smart. Don’t add in a ton of extra work at once and build up to even doing ‘more’ at all; if you’ve been training for at least a few years consistently then start with one session a week and see how you feel before adding more. The goal is to improve your strength and endurance WITHOUT sacrificing your running. Your running workouts are FIRST priority, if they start to suffer cut out the extra stuff.

1) Have you ever tried the rowing machine? If so, what are your thoughts?

2) Do you do any cross-training in addition to your running routine? Do you use those sessions as easy, recovery type work or do any of those days include high intensity work?

3) Of all the cross-training or non-running related activities, which ranks supreme on your ‘dread list’ or the ones you can’t stand doing the most?

Running Better Without Your Head: Without that mind getting in your way you could be running faster

Posted on June 5, 2012 by Cait — 12 Comments ↓

“Off with her head!” the Red Queen shouted. Which begged me to question, “Would I actually run better sans my head?”

He's running without a head! 😉

Bear with my train of thought for just a moment, outside of losing those 8 pounds of noggin and getting a lower racing weight, I will go out on a limb and say that there are some athletes who would run better without that pesky mind of theirs. Sometimes if you want to run better or get something done you need to just, well, go ‘off with your head.’

In previous posts I’ve covered how important getting your mind in check is when it comes to running, training and racing. I’ve covered visualization to improve your performance by harnessing some of that mental energy as well as means to quell pre-race nerves. Today’s will be different because it’s actually about disconnecting from your mind. Don’t worry I won’t drag out the guillotine.

“I’m here so that you don’t have to do any of the thinking, just focus on the running,” this is something a coach once said and if you’ve found a trustworthy and reliable coach I tend to agree with the statement. Of course it’s important to pick the right coach, but once you do it’s about trust and putting the reins in their hands. That way you can tune-out your brain.

* Don’t question: Some athletes play the ‘why’ game so much that they never are able to put faith in the training and program they are doing. “Why am I doing this workout?”, “Why is he having me do this, so-and-so does this instead?”, “Why can’t I just do 4 repeats and not 5?”, “Why can’t I do 10 repeats instead of 5?” and so on. Your mind can play the ‘why’ game forever and when you do that you can’t establish trust, then confidence in your training and ultimately YOURSELF. When you don’t have confidence in yourself, come race day you should be nervous.

* Don’t negotiate: When you’re in the middle of a workout, or a run for that matter, it’s going to hit a point where it hurts. Your brain will start to negotiate with you, “Maybe this pace is too fast, let’s slow it down”, “Maybe I can’t really do all the repeats, maybe I’ll stop now.” Let’s be honest, your mind will search for any excuse, but if you go in with the mentality that you TRUST your training program, your coach if you have one, then your approach shouldn’t be one with any room for doubts. It’s not a question of IF you will be able to do the workout, it’s a GIVEN that you’re capable of it. Now, you may not actually physically be able to hit the paces sometimes, that happens, but there needs to be a SHIFT in your thought process at the start. Your brain is taken out of the equation…you are supplied the given workout and your legs get to running.

* Just function: As just explained above, to a degree, some of the best athletes just function as droids. They aren’t the ones coming up with the workouts, they don’t have to obsess and worry about what they should be doing; that frees up a LOT of extra mind energy. That energy then is able to be focused and channelled into actually DOING what they set out to achieve. Not all of us are blessed to be in that position, and I know plenty people don’t have coaches at all. Still though, you can adapt the philosophy to your situation. Plan ahead: as in if you have a race planned to run, work backwards and set up your training weeks in advance. Nothing is set in stone, but limit how much adapting you do. If you have a full season of workouts planned, allow yourself to reassess the upcoming week’s training on Sunday night but from there try not to do much adjusting to the plan. Wake up that day, see the workout, and let your body get to work.

It’s impossible to tune-out your mind completely and you wouldn’t want to do that totally of course. Though over-thinking gets in the way of many a talented runner; because ultimately it never gets them to a point where they can establish TRUST in their training, FAITH that they are capable of achieving their goals, or CONFIDENCE in themselves.

So, what do you think, do you think you’d jump on the Red Queen’s proposition?? 😉

1) How do you approach your own training? Do you create your own training, do you just come up with the day’s run on the spot, are you part of a team?

2) If you have a coach, how did you connect with them? Are you able to put full trust and training duties in their hands or do you tend to play the ‘why’ game a lot?

3) What does the idea of dissociating from your mind translate to you? Do you think there is a way you can incorporate the idea into your own training to improve your running?

4) Do you wonder how I thought up this lopping off your head business?
Well, I was watching on drool-worthy Johnny Depp in the latest Alice in Wonderland during my treadmill run. 😉

Running Through to the End: The Mental Benefits of Getting Through a ‘Bad’ Workout

Posted on May 31, 2012 by Cait — 18 Comments ↓

Run to your happy place. But honestly the route to that happy place may not always exactly FEEL like you’re running on clouds, does it? Pretty sure my answer to that question between intervals 3 and 9.99 would have been a resounding, “Heck no!” Though finish the cool-down, or the run, and I’m a firm believer that I’ve reached a happier place.

Workouts and runs are interesting because to a certain degree there’s always the ‘surprise’ variable; you can plan your hard and easy schedule but sometimes the legs have the final word in what kind of run it is. For hard workouts the goal is to push yourself, get better, see improvement, and you want to have some extra oomph in those legs.

There are times where your legs feel anything but oomphy and during certain training periods that’s just par for the course: you’re running more volume, more weekly miles can suck some of that spring, but sometimes you know the end result will get you where you want to be and you must gut out those workouts regardless and remember that by the time you’re sharper it’ll be worth it.

There are instances where the smart thing is to adjust the workout if it’s going awry BUT there are times where you need to plow forward not just for the physiological benefit of the workout but for the mental aspect. Someone once told me that the workouts they have been most proud of were not the ones that were their fastest but rather the ones that were going anything but stellar time-wise but they finished them anyways.

Today I got my booty worked over by the workout; I expected it and saw it coming, I’ve done a sparse number of actual harder workouts since my foot injury, I’ve been able to run more and I knew today was hardly going to feel like running on clouds. I knew that it was going to be important that I got through it though, and not just because that’s the only way to get over the ‘hump’ so that eventually the workouts will feel easier as one gets in better shape. Just a much of a factor is callousing the mind.

If the splits aren’t insanely off, you’re not in any injury danger, sometimes you just have to gut through it. Sometimes your mind will seek ‘outs’ and excuses to call it quits; there are instances where that is the smart thing to do but there is no avoiding that running hard hurts and if you cut out early too many times when there really isn’t a reason to then your mind starts to get better and better at talking yourself into ‘quitter mode.’ That’s not a habit you want to get into.

Sometimes you just have those workouts that turn into survival mode and the prime objective is to get through them. If you’re not in any danger of an injury and know in your gut the best thing is the plow onward then use all the positive mental thoughts and tricks and remember that come the end you’ll be proud of yourself for getting the work done. Run off of effort and even if the times aren’t exactly what you would have hoped your body will still get the benefits of a hard effort. Your muscles and cardiovascular systems were still stressed and that effort will pay off.

The main thing I can take away from today is that my foot is still feeling better and there is another run in me tomorrow. I finished that cool-down and you know what…was the journey exactly one where I was smiling the whole time? Hardly, BUT it sure got me to a happy place when I was done…I knew that it would and so I just kept running.

1) How do you handle workouts that aren’t going your way but you know you’re not in any danger of an injury and there isn’t a blaring reason you should stop? How do you talk yourself through gutting through the workout?

2) How do you asses times when you should adjust the workout, stop, or keep going?
Having a third party, like a coach, is often one of the best ways to get this answer. But if you don’t have one, do a body check for signs of injury, and then from there see how ‘off’ the splits are. If they aren’t insanely bad I’m usually one to say muddle through.

3) Running to your happy place…do you tend to have mood swings akin to a pregnant woman regarding how ‘happy’ you are with running: at the onset, mid-intervals, and then upon finishing too? 😉 Hehe. But has there ever been a time where upon finishing you were not in a happier place?

Track Your Rest – What’s the ‘Right’ Way to Recover Between Intervals

Posted on May 27, 2012 by Cait — 9 Comments ↓

In training, when you’re running hard intervals the emphasis is naturally on the hard sessions. You want to hit the splits and push yourself all the way through to the end. True, these hard sessions are what are going to tear down the muscles the most so that they can repair themselves and come back stronger…get you fitter and in the end faster.

How do you 'rest'?

But what does your recovery look like between these intervals? Do you cross the line and immediately come to a stand-still, a statue frozen in place relishing every second before you have to start the next one? Do you pace around a bit to collect yourself? Do you keep running, or jogging?

While the focus should still be heavily placed on the hard parts of your interval sessions taking a look at your recovery time can influence the gains you reap from the workout overall. Furthermore, shifting and adjusting the ‘rest’ phases of your workout can change both the kind of benefits you’ll be able to get and actually to the degree of which you are able to boost your fitness.

Let’s talk rest:

* A general rule of thumb is that the FASTER you’re trying to hit those intervals the MORE rest you should allow yourself. Fast-twitch muscle fibers can only fire for a short period of time, but they fire all-out and thus need more recovery before being fired again than your endurance-based, slow-twitch muscle fibers. If your aim for the day is to improve your base speed, say you’re doing 200 repeats, give yourself enough recovery so that you can really hit those 200’s and make them fast, that was the aim after all, right? Take a really slow 200 jog between each hard 200, don’t rush the recovery here.

* Active rest vs. standing. Here is where people may have slightly different opinions, but mine is that it’s better to keep moving, even if it’s only slow jogging, between each interval. Stopping dead and standing before jumping into another interval of hard running seems akin to pulling the emergency break and then peeling out; that next hard session is a shock to those ‘cold’ muscles. I’m of the school of thought that active rest, actually jogging recovery, is better for you.

I wouldn't suggest you take your rest this way. 😉

* Define your workout. What is your goal for the workout? If it’s speed then refer above for how to attack your recovery. The LESS recovery you give yourself between intervals the MORE heavily your workout is going to stress, and hopefully improve, your cardiovasular system and endurance. Your endurance system actually needs less time to recover, (Trust me, even though you may not want to go into the next hard one, your body may be…hehe.) and the more you whittle your recovery down the closer you’re mimicking an actual race. We don’t get any rest there, do we? An example here would be that for 800 repeats, say 6-10 rep’s, I usually would suggest a 400 jog. A 400 recovery lap would also be suggested if you’re doing 4-6 x 1600 meters.

* Adjust your active recovery. How fast or slow are you taking that recovery? Distance runners can be tempted to actually run our recovery even a hair too fast thinking it makes them tougher. That can be true to a degree, but not so much so that you’re never allowing your body to recover between intervals and sacrificing those hard rep’s. Honestly, in the grand scheme of things ratchet it back and don’t feel ‘guilty’ about truly jogging slow, a red flag to go slower on your recovery is if your hard interval times start to drop and fall off pace.

* Playing around with the recovery time. As explained above, cutting down the time of your rest turns it more into an endurance workout and entering the realm of distance runners. The more experienced runners have been known to take incredibly short rests, even run the rest rather quickly, and still hammer the workout. Remember though, that you should build up to that level and make sure you can handle it. An obvious way to gauge that is if you’re still hitting the splits your want; if you are, then go ahead and test yourself to see if you can handle less rest. As you are able to progress doing that you’ll be making the workout harder and should be seeing the the results with more gains in fitness. There’s actually a really great article on Running Times with more on this topic HERE.

Are you sick of me talking about all this rest? Well good, it’s time for your next interval…GO! 😉

1) What does your rest between hard intervals look like? Active recovery jog, stand-still, pace around, etc.

2) How do you adjust or ‘prescribe’ your recovery for a given workout?

3) If you coach, how do you adjust the rest for your athletes or what do your recommend?

4) Have you even thought that much about your rest between intervals? If not, you should…hehe.

A Non-Love Letter to Quarter Repeats: I wish I didn’t feel like such a misfit stepping onto the track in anticipation of 400’s

Posted on May 20, 2012 by Cait — 11 Comments ↓

A headline jumped through my screen, grabbed this runner around the around the neck and choked out a laugh, smile, then grimace from me in that order. ‘I Love Quarters.’ Now obviously all of our minds went right to track quarters, at this point we’re all so far brainwashed that there was no question what the topic was about. You say you love quarters, eh?

Okay, to be fair to the Running Times article quarters ARE great and yes, we all know they can hone your speed. Often times the workouts we dread the most are the ones we need to do the most…but to actually go and declare that we love them, well I don’t think I could go that far. I know there are people that could, but me, I’m more in love with my long runs and tempo runs.

When I think of quarters I, just like the author, am teleported back to my high school years. What is it about high school and quarter mile repeats? It seems like across the board those are the workouts we all seemed to do all the time. Not saying they don’t work, but just a funny observation there.

The article does a great job of exemplifying how there are a few ways to attack quarter repeats depending on your event and what you’re trying to accomplish, I won’t rehash it all here because Coach McMillan knows his stuff and is ~~probably~~ surely a better resource than I. The only thing I will add is that the quarter workout I recall doing the most my senior year of high school was 10 x 400 with 1 minute recovery jog between each. For a girl with NO speed they were literally all out for me from the get-go but the goal was to run them at my mile pace.

Did I declare my love for them at the time, well, I wouldn’t take it that far but I do believe they helped a lot. Speed was always my weak point, I already had the endurance, and for the high school level this workout isn’t all that complex but one I feel will get the job done.

All that said, quarters make my stomach churn and my face get all twisted up in anticipation…so not of the butterfly variety. Instead, here is my love letter to quarters:

“Dear Mr. 400 meter,
I really wish I could be your best friend and join your cool clique of runners who have an ongoing love affair with you. You know, the fleet-footed speedsters who make rounding the bend and hitting that extra gear look beautiful and effortless. The ones who devour the track with their silken smooth legs, but the same fierce legs with definition like none other. The muscles that are powerhouses pumping full throttle just below the skin. The athletes who can actually get out of a set of blocks and not just face-plant into the track when they take off.
But I’m not, I won’t try to fool anyone, you’d out me as a poser. But I try. The first 100 meters for me is the hardest as my body is trying to grapple with the shock of attempting to sprint. The second 100 meters feels the best, it’s the point where the shock wears off and the lactic acid onslaught has yet to begin…but we all know it’s coming. Passing the 200 I promise my body I’m half-way done (let’s not think about the other repeats, duh) but the legs are starting to realize that my body has instantly gained 300 pounds…hold it together fatso. The homestretch my mind and body are at war, my eyes are locked on the finish and I promise the misery is almost done, but my body begs to differ. I’m plowing through a load of sand trying to finish this d*** quarter. The last 50 my mind drifts to the split saying, “This better be what I want it to be, all this suffering BETTER yield me results or there will be h*** to pay.
I don’t love you, and I’m sorry to be so blunt, I’ve found honesty works best; I love you when I’m done and the workout went my way, but in the end I still know I’m a poser when I step onto the track and go into 400 repeats.
Ambiguously yours,
The Arty Runnerchick”

1) Quarters…love them or hate them?

2) If you ran in high school do you also seem to recall an insane amount of repeat quarters as the basis of nearly all of your workouts?? Hehe.

3) If you do quarter repeats what’s your usual workout? If you don’t, what kind of workout do you do that is geared towards working on your speed?

4) If you have something, a particular workout, that you really don’t love but wish you had more of an affinity for, what is a short little bit you’d like to express to that workout in the manner of my little love letter?

Do This, Not That the Running Edition Part I: Simple Tips But They Make a Big Difference

Posted on April 12, 2012 by Cait — 8 Comments ↓

Some guy is off making millions off of his ‘Do This/Not That’ style books, well I think I’ll take the premise and apply it to running and training.

* Instead of…crying every time you have to shell out the big bucks for a new pair of running shoes, DO THIS: buy your shoes two at a time then alternate between the two. Why? Doing this will prolong the life of both of the shoes and in the end save you the green stuff. Don’t know the ‘life span’ of your shoe, revisit my post on that HERE. Bonus, if your favorite pair of shoes happen to be on sale, stock up and buy even more than two.

* Instead of…wasting your time stretching before your run or workout, DO THIS: use the first couple of minutes, or mile, of your run as a warm-up and ease into the pace. Stretching cold muscles can actually cause you to rip or tear them and lead to an injury, some reports even claim that pre-warm-up stretching could limit your muscle strength and workout potential. Only stretch your muscles AFTER they have been working and have had a chance to warm-up. Often we’re pressed for time anyways, use what precious ‘extra’ time you have to stretch or do core after you get your run or cardio in.

* Instead of…watching the minutes slowly click by on the treadmill while you plod along at the same pace, DO THIS: vary your workout or run every couple of minutes, mile, or half mile. Do an interval workout or make it a hill repeat sessionfor your hard days and the time flies by. But even on the easy days, play with the pace and incline every so often, it doesn’t have to be by a huge degree but you don’t need to stay stuck in the same pace rut the whole run. This not only makes for a better workout but it helps beat treadmill dreadmill mental burn-out too.

Don't peek at every second or it will drag on foreverrrrrrrrrrrrrrr...

* Instead of…sabotaging your race or workout from the start with the kiss of death by going out too fast, DO THIS: aim for even splits or even better, negative splits. It’s easy to get caught up in the excitement, or be tempted to try and ‘give yourself a cushion’ by being under pace early, but it will bite you in the butt. The body, physiologically, runs more efficiently if you go the negative split route. Plus, you want to be the person out-kicking people at the end, not the one getting passed as you stagger to the line.

* Instead of…ruining your love of the sport with self-imposed pressure or a bum attitude, DO THIS: remember why you run. If you don’t like it then move on and find something you like better instead. It’s easy to get so focused on your goals that you suck the passion and joy out of it by just being too stressed and taking it too seriously. If you have to, chuck the watch and don’t worry about splits sometimes, don’t worry about the pace of your easy runs and just run to recover and for pleasure, and MOST importantly upon accomplishing a goal SAVOR it. Relish those moments of achievement before looking on to the next goal. Keep running forward, but always take a moment to reflect on each benchmark goal you hit along the way.

* Instead of…repeating the same mistakes over and over again, DO THIS: learn from them! So easy in theory, but sometimes it’s tempting to fall back into a bad habit. Every bad race or workout, try to learn from it and that makes it a success in the learning department. Every injury try to learn from it and be smarter going forward. To read how my awesome, pro runner friend, Allie Kieffer, plans to learn from her mistakes check out her amazing blog! Do it! 😉 PS- there is even a little Arty Runnerchick Art on this ‘gamer’ post…hehe.

1) Do you have an Instead off../DO THIS: tip you’d like to share?

2) Have you made one of the mistakes above (we all probably have!), how did that go, and how have you tried to act smarter going forward?

3) Did you not know that you were making one of the above mistakes?

4) How do you have fun with your running?
I try to remember that I’m lucky to be running at all…if I start to lose sight of that something usually gives me a little reminder. (ie: injury, I realize I’m taking it for granted and tell myself to give my attitude a check…hehe)