They used burpees, jumping jacks, mountain climbers, and squat thrusts (aren't burpees and squat thrusts the same exercise?)
Showing posts sorted by date for query interval training. Sort by relevance Show all posts
Showing posts sorted by date for query interval training. Sort by relevance Show all posts
Saturday, December 1, 2012
Calisthenics May Make You a Better Runner!
These data demonstrate that although improvements in cardiovascular fitness are induced by both endurance and extremely low volume interval-style training, whole-body aerobic–resistance training imparted addition benefit in the form of improved skeletal muscle endurance. -Extremely low volume, whole-body aerobic–resistance training improves aerobic fitness and muscular endurance in females
They used burpees, jumping jacks, mountain climbers, and squat thrusts (aren't burpees and squat thrusts the same exercise?)
They used burpees, jumping jacks, mountain climbers, and squat thrusts (aren't burpees and squat thrusts the same exercise?)
Thursday, July 19, 2012
Ryan Hall Will Finish Top Ten in London!
We believe it is important to run fast on the track while preparing for a fast marathon - Greg MacMillan MY COMMENT: Good interview with Greg McMillan- unlike Ritzenhein, not afraid or revealing his runners "secrets." His comment agrees with what I've been saying all along about Ryan Hall's lack of racing at shorter distances. It remains to be seen if Hall can pop another good marathon without showing any improvement in his track times.
I posted this in Feb, 2010- and after 2 horrible races leading up to London, I believe Ryan Hall is finally beginning to figure it out. In this interview with letsrun.com, Hall says "What I've learned recently is the importance of speedwork for me. I've been doing a lot more interval work than I've done for recent marathons. I've realized how important speed is for me. I have had to change my training to prioritize my training to emphasize that."
I've been saying this for a few years now about Hall's approach to marathon training, yet he has continued to hammer out one decent marathon after another. But if he's looking for something new to boost his fitness besides more rest, he's probably found it. Let's hope it's not too little too late for Ryan. From the sound of this, he may be ready for a top 10 finish.
Thursday, May 17, 2012
Ryan Hall Can't Break 30 Min for 10K
Last weekend Ryan Hall finished 15th in the Healthy Kidney 10K, running a dismal 30:15 seconds. According to Hall, he "just hasn't done the 10K work. My training is very specific to the marathon." From this, my guess is Hall does lots of tempo work at 4:50 pace (2:04:50 for the marathon, under 30 min for 10k), and maybe even Yasso type long intervals. Since he only runs 6 days a week, his weekly mileage is not excessive.
Is he in trouble? Based on past performance, probably not. While a medal in London is doubtful, he shouldn't be embarrassed. Hall has been very consistent for several years now, grinding out one good marathon finish after another, more often than not preceded by sub par races. Would he be a better marathoner if somehow he could run some fast times at shorter races? That is the question many are asking.
Hall has said he talked to lots of people when he decided to go it alone and self-coach, but I wonder if Frank Shorter was one of them. If I were in Hall's shoes, Shorter is the first I would have approached, a guy who before injuries finally took hold, seemed to always be at the top of his game, NO MATTER WHAT THE DISTANCE! While Shorter is best remembered as a marathoner, he was also ranked in the top 5 in the world four times at 10,000 meters, and once was even ranked 10th in the 5000.
Here Shorter describes his favorite 2 high intensity interval workouts, four x 3/4 mile, or 10 x 400s run very hard. Here he describes his intervals at "5K pace".
Interesting that Shorter describes 75-90% of his training as "conversational pace"- not anywhere near marathon speed. It wasn't all Long Slow Distance (LSD) training, however. In his book, Olympic Gold, Shorter wrote that when he's fit he'll run the second half of his weekly 20 miler at marathon pace.
I find an interesting contrast between Hall, who says he hasn't run any workouts at 10K pace, and Shorter, who believed his 5K pace interval sessions "were the critical ingredient in my training recipe". And when Shorter ripped off 10 x 400 in just over 60 seconds at sea level, I don't exactly consider that 5K pace training. He ran hard!
Shorter ran in the 70s and 80s, and unlike Hall, he never broke 2:10. But Shorter has 2 Olympic medals, not to mention a 5th place in the Olympic 10,000 meters. He could run both distances well, and even turned in many good 3 mile times, something that Hall the marathoner has yet to master, or apparently chooses not to.
Hall has proven time and time again he has the strength to run a good marathon but if he wants to take the next step and seriously go after a medal in London, I believe he has to show some speed at shorter distances. Shorter's PR in the 10,000 was 27:45, run in 1975, the year before winning the silver in Montreal. Hall ran an impressive 13:22 for 5K while still in college and 28:07 for 10,000 in 2007.
I'd seriously consider Hall a threat to win a medal in London if he ever figures out a way to get back to running those times while maintaining his current long distance strength, just as Frank Shorter was able to do. For now, it doesn't appear that is going to happen.
Is he in trouble? Based on past performance, probably not. While a medal in London is doubtful, he shouldn't be embarrassed. Hall has been very consistent for several years now, grinding out one good marathon finish after another, more often than not preceded by sub par races. Would he be a better marathoner if somehow he could run some fast times at shorter races? That is the question many are asking.
Hall has said he talked to lots of people when he decided to go it alone and self-coach, but I wonder if Frank Shorter was one of them. If I were in Hall's shoes, Shorter is the first I would have approached, a guy who before injuries finally took hold, seemed to always be at the top of his game, NO MATTER WHAT THE DISTANCE! While Shorter is best remembered as a marathoner, he was also ranked in the top 5 in the world four times at 10,000 meters, and once was even ranked 10th in the 5000.
Here Shorter describes his favorite 2 high intensity interval workouts, four x 3/4 mile, or 10 x 400s run very hard. Here he describes his intervals at "5K pace".
Interesting that Shorter describes 75-90% of his training as "conversational pace"- not anywhere near marathon speed. It wasn't all Long Slow Distance (LSD) training, however. In his book, Olympic Gold, Shorter wrote that when he's fit he'll run the second half of his weekly 20 miler at marathon pace.
I find an interesting contrast between Hall, who says he hasn't run any workouts at 10K pace, and Shorter, who believed his 5K pace interval sessions "were the critical ingredient in my training recipe". And when Shorter ripped off 10 x 400 in just over 60 seconds at sea level, I don't exactly consider that 5K pace training. He ran hard!
Shorter ran in the 70s and 80s, and unlike Hall, he never broke 2:10. But Shorter has 2 Olympic medals, not to mention a 5th place in the Olympic 10,000 meters. He could run both distances well, and even turned in many good 3 mile times, something that Hall the marathoner has yet to master, or apparently chooses not to.
Hall has proven time and time again he has the strength to run a good marathon but if he wants to take the next step and seriously go after a medal in London, I believe he has to show some speed at shorter distances. Shorter's PR in the 10,000 was 27:45, run in 1975, the year before winning the silver in Montreal. Hall ran an impressive 13:22 for 5K while still in college and 28:07 for 10,000 in 2007.
I'd seriously consider Hall a threat to win a medal in London if he ever figures out a way to get back to running those times while maintaining his current long distance strength, just as Frank Shorter was able to do. For now, it doesn't appear that is going to happen.
Wednesday, February 22, 2012
Reverse Interval Ladder Workout
I've always been of the opinion that ladder interval workouts (for example 400 meters, 800, meters, 1600 meters, then back down) were something that coaches invented to justify their salary. It seemed logical to me that if you wanted to work on speed you ran a straight set of 200s or 400s taking plenty of rest, and if you wanted improve strength/endurance you ran 400s or 800s at a slower pace with less rest.
Running the shorter distances faster, ladder or reverse ladder intervals offer the option to work on speed and strength in the same workout, but whether or not this translates to a better workout than straight intervals is still up for debate. The bottom line is which workout most closely simulates your race?
We've been having the Youth Running Club on Camp Humphreys do reverse ladder workouts, so if I'm going to dish it out then I figure I better give it a try.
This morning I went to the .2 mile track on Camp Humphreys and started off with 11:52 for 2 miles- I felt surprisingly strong and somewhat smooth for a change. After a long 5 min recovery I did 1 mile in 5:44, then finished up with an 800 meter in 2:48 (another 5 min recovery).
Not a bad workout for me, especially coming off 16 x 400s on Sunday, but I still think that straight 7 x 800s in the mid 2:50s with one minute rest would have been just as effective, if not more so.
Why run ladders? For me, the reverse ladder presented a welcome change from grinding out straight intervals- it's all downhill after that first one is out of the way. Once in a while every runner in the middle of a hard training cycle needs to break from the norm, and ladders offer a great alternative.
Running the shorter distances faster, ladder or reverse ladder intervals offer the option to work on speed and strength in the same workout, but whether or not this translates to a better workout than straight intervals is still up for debate. The bottom line is which workout most closely simulates your race?
We've been having the Youth Running Club on Camp Humphreys do reverse ladder workouts, so if I'm going to dish it out then I figure I better give it a try.
This morning I went to the .2 mile track on Camp Humphreys and started off with 11:52 for 2 miles- I felt surprisingly strong and somewhat smooth for a change. After a long 5 min recovery I did 1 mile in 5:44, then finished up with an 800 meter in 2:48 (another 5 min recovery).
Not a bad workout for me, especially coming off 16 x 400s on Sunday, but I still think that straight 7 x 800s in the mid 2:50s with one minute rest would have been just as effective, if not more so.
Why run ladders? For me, the reverse ladder presented a welcome change from grinding out straight intervals- it's all downhill after that first one is out of the way. Once in a while every runner in the middle of a hard training cycle needs to break from the norm, and ladders offer a great alternative.
Friday, February 10, 2012
Top High School Girls Team Does NO INTERVAL TRAINING!
The North Shore training mix is a peon to old-school thinking. It’s short on razzmatazz and long on development. It’s not the stuff of clinics, not if you’re looking for the new hot workout. The basics, through summer, fall, winter, etc., as Levy said, are: (1) Run 10 days straight, then take a day off; (2) run hills three times a week in a 65-minute road run in which you do 10 minutes on the flat, 45 minutes on a hilly route (pushing the up hills, easing off on the down hills), then finish with 10 minutes on the flats; (3) other days run 45 to 65 minutes on the flat followed by 8 x 30-second strides; (4) do one longer run of 90 minutes in the 10-day cycle. Saturday Night Lights: Nadel and mates break training 'rules,' gain strength, feel fresh
Samantha Nadal, North Shore's top runner, who seems to be thriving on these workouts, has already run a 4:46 mile indoors- on no intervals!
MY COMMENT: As always, I am facinated whenever somebody breaks from tradition- and you cannot argue with this kind of success. Lots of hills and 30 sec strides meshed with a huge areobic foundation seems to be working! I'd like to see those hills!
Samantha Nadal, North Shore's top runner, who seems to be thriving on these workouts, has already run a 4:46 mile indoors- on no intervals!
MY COMMENT: As always, I am facinated whenever somebody breaks from tradition- and you cannot argue with this kind of success. Lots of hills and 30 sec strides meshed with a huge areobic foundation seems to be working! I'd like to see those hills!
Saturday, January 14, 2012
Give Your Running A Boost!
In G1 (3-5 cycling bouts × 30-s all-out with 4 min recovery) significant improvements following training were found in VO2max (9.6%), power at VO2max (12.8%), Tmax (48.4%), peak power output (10.3%) and mean power output (17.1%).
A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING
MY COMMENT: This is good strategy that should be easy to implement just 3 times a week. After a quick warm-up hammer some short hard 30 second bursts on a bike and feel the difference! They don't say whether these high intensity intervals were done seated or standing on the pedals-I assume standing would likely be more beneficial for runners.
A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING
MY COMMENT: This is good strategy that should be easy to implement just 3 times a week. After a quick warm-up hammer some short hard 30 second bursts on a bike and feel the difference! They don't say whether these high intensity intervals were done seated or standing on the pedals-I assume standing would likely be more beneficial for runners.
Friday, January 6, 2012
Rational for High Intensity Interval Training
MY COMMENT: Today my workout was a 5 garbage miles in the morning, then after work 4 x 150 rotations of jump rope, 4 x 60 sec hard on a spin bike, and 4 x 100 meters swimming, followed by 4 x 25 meters with the kickboard and zoomer fins. This is facinating, especially for masters runners.
This is a long video, but listen to the first 10-15 minutes and you'll get the idea. THIS IS FACINATING!
Tuesday, November 15, 2011
Run Sprint Interval Training Improves Aerobic Performance but Not Maximal Cardiac Output
Abstract: Medicine and Science in Sports & Exercise
Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Q˙max).
Purpose: The purpose of this study was to assess body composition, 2000-m run time trial, V˙O2max, and Q˙max effects of run SIT versus ET.
Methods: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% V˙O2max for 30 to 60 min·d−1.
Results: Training improved (P < 0.05) body composition, 2000-m run time trial performance, and V˙O2max in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (−25.6 ± 8.1 s) and 5.9% with ET (−31.9 ± 6.3 s). V˙O2max increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·−1·min−1) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg−1·min−1). None of these improvements differed between groups. In contrast, Q˙max increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min−1).
Conclusions: Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET, but with no effect on Q˙max. These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral.
MY COMMENT: More evidence of the benefits attributed to high intensity low volume training. This particular study suggests the benefits of sprint interval training (SIT) are "more peripheral", meaning neuruomuscular, biomechanics or leg muscle adaptation was enhanced rather than improvement in oxygen delivery.
These subjects trained 3 x week, 4-6 repetitions of 30 sec sprints with 4 min rest. I think there may be a place for this in the training program of any runner looking outside the box for an edge to improve run time.
Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Q˙max).
Purpose: The purpose of this study was to assess body composition, 2000-m run time trial, V˙O2max, and Q˙max effects of run SIT versus ET.
Methods: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% V˙O2max for 30 to 60 min·d−1.
Results: Training improved (P < 0.05) body composition, 2000-m run time trial performance, and V˙O2max in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (−25.6 ± 8.1 s) and 5.9% with ET (−31.9 ± 6.3 s). V˙O2max increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·−1·min−1) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg−1·min−1). None of these improvements differed between groups. In contrast, Q˙max increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min−1).
Conclusions: Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET, but with no effect on Q˙max. These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral.
MY COMMENT: More evidence of the benefits attributed to high intensity low volume training. This particular study suggests the benefits of sprint interval training (SIT) are "more peripheral", meaning neuruomuscular, biomechanics or leg muscle adaptation was enhanced rather than improvement in oxygen delivery.
These subjects trained 3 x week, 4-6 repetitions of 30 sec sprints with 4 min rest. I think there may be a place for this in the training program of any runner looking outside the box for an edge to improve run time.
Thursday, September 8, 2011
Frank Shorter's Favorite Interval Workouts
According to Olympic Gold, A Runner's Life and Times by Frank Shorter, speedwork or interval training was one secret to his success.
His two favorites sessions seem to be 4 x 3/4 mile with a relatively long 660 yard recovery jog (at sea level he shortened the recovery to 1/4 mile) on Tuesdays, and 10 x 400 on Thursdays with a 220-yard jog for recovery.
You would think a marathoner would include more longer, grinding intervals like the Yasso 800s, but apparently he thrived on the high intensity work. Remember, Shorter was fast enough to place 5th in the 10,000 meters just days prior to winning the marathon in 1972 in Munich and more than once gave Prefontaine all he could handle at shorter distances.
Shorter ran his intervals hard from the first repeat; there was no easing into a hard session, or saving himself for the last 400. His recovery between each repeat was short and quick. Shorter would finish his interval sessions exhausted, feeling like he could not do another repeat. -from an earlier post on Shorter and intervals here
Monday, September 5, 2011
Weekly Training Update Aug 28
Sun: 14 miles, 1:33 run time
Mon: 7 miles bike, pm 12 x 50 meter swim
Tues: 20 x 400 m in 90-91 with 30 sec rest on turf, 3 min break in the middle. Last 6 reps barefoot 7 miles total. Felt good. pm 5 mile spin bike
Wed: 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, last one 6:03 on turf. 2 min recovery. Rarely do I consider back to back interval workouts like this. Felt great though. 700 meter swimming and 9 miles on the spin bike
Thurs: 5 mile easy run, pm 6 mile bike
Fri: 9.5 mile run, pm 1.5 mile run
Sat: 4 mile run
48 miles total run, one good medium long run, and 2 great long interval workouts
Mon: 7 miles bike, pm 12 x 50 meter swim
Tues: 20 x 400 m in 90-91 with 30 sec rest on turf, 3 min break in the middle. Last 6 reps barefoot 7 miles total. Felt good. pm 5 mile spin bike
Wed: 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, last one 6:03 on turf. 2 min recovery. Rarely do I consider back to back interval workouts like this. Felt great though. 700 meter swimming and 9 miles on the spin bike
Thurs: 5 mile easy run, pm 6 mile bike
Fri: 9.5 mile run, pm 1.5 mile run
Sat: 4 mile run
48 miles total run, one good medium long run, and 2 great long interval workouts
Sunday, July 17, 2011
What's Your Average Training Pace?
I'm re-reading some of my old running books, including The Silence of Great Distance, a classic historical account of women's running in the 1980s featuring former University of Wisconsin athlete Stephanie Herbst.
In the book Murphy covers the career of Mary Decker, who may have been the most talented American-born middle-long distance runner ever.
-1972 Set an age-group world record in the 800-meter race
-1972 Won an international race in the 800-meters
-1973 Set three world records: the outdoor 800-meter, the indoor 880 yards, and the indoor 1,000 yards
-1973 Ranked first in the United States and fourth in the world in the 800-meter race
-1974 Set a U.S. high school record of 2:02.29 in the 800-meter run
-1979 Gold medal in the 1500-meter race at the Pan American Games
-1980 Set a world record in the mile, with a time of 4:17.55, becoming the first woman to break the 4:20 barrier
-1982 Set seven world records
-1982 Won Sullivan Award for best amateur athlete
-1982 Became first woman to win the Jesse Owens award, presented annually to the best American track and field athlete
-1982 Named Associated Press Female Athlete of the Year
-1983 Becomes first woman to run 880 yards in less than two minutes
-1983 Gold medals in 1,500 meter and 3,000 meter races at the inaugural World Track and Field Championships
-1983 Named Sports Illustrated's 1983 Sportsman of the Year
-1984 Held American record at every distance between 800 and 10,000 meters
-1985 Set a world record in the mile
-1985 Set a world record in the indoor 2,000-meter race
-1985 Named Sportswoman of the Year by the United States Olympic Committee
-1997 Set a new record in the 1,500-meter event in masters competition
source: novelguide.com
Nobody had more trouble staying healthy than Decker, who reportedly went under the knife on more than 30 different occasions! In 1981, running under coach Dick Brown, to avoid injury Decker did very little interval training for a world class 800/1500/3000 meter runner, but according to Murphy, she averaged as low as 5:34 per mile in one weekly training cycle!
Sun:
am 3 miles
pm 5.25 miles in 31:55
Mon:
am 4.25 miles in 24:24
pm 5:25 miles in 37:19
Tues:
am 3 miles in 18:26
pm 6 miles in 36:40
Wed:
am 3 miles in 19:11
pm 10 miles in 59:40
Thurs:
pm 5 miles in 31:00
Fri:
am 4 miles in 26:11
pm 3 x 200 in 35,34,34, then 2 x 400 in 69,68, then 1 x600 in 1:48, then back down with 2 x 400s and 3 x 200s. 7.25 miles total
Sat:
pm 6 miles in 40:47
MY COMMENT: Amazing detail, long before runners were strapping on their GPS and downloading workouts. Initially I didn't like this idea, thinking it may discourage the use of slow recovery days. But in reality, what it does, if you want to lower your average, is force you to keep your recovery runs very short!
Sunday, July 10, 2011
Don't Ignore the Long Run!
The biggest difference for me was the long run. That was probably the biggest deal. Maybe I'm a great elevation trainer and it didn't translate to sea level (at Oregon) for me. There are some coaches that are interval-based coaches and you're on the track and you're working out three or four times a week. I don't consider our (Colorado's) program much like that. But for me, it was really focusing on a significant long run for me. For me, that's a huge factor. We had long runs with (OTC) but there wasn't a lot of emphasis put on it. That was definitely one big difference. I'm sure there are a lot of little differences in the programs that added up to one big thing, but that was the most significant thing for me.
-Billy Nelson, who will represent the US at the World Championships in the steeplechase, commenting on two different types of training. After moving to Oregon and not seeing any progress in my racing or fitness, he packed up and moved back to Boulder. Looks like he made the right decision.
Read the complete interview at runnersworld.com.
-Billy Nelson, who will represent the US at the World Championships in the steeplechase, commenting on two different types of training. After moving to Oregon and not seeing any progress in my racing or fitness, he packed up and moved back to Boulder. Looks like he made the right decision.
Read the complete interview at runnersworld.com.
Wednesday, June 1, 2011
Training Advice from Jack Daniels
1. Do the least training you can to get the best results you can. One of Jack's favorite lines: "If I could get you to a 5-minute mile with 30 miles a week, or with 60 miles a week, which would you choose? (And if you choose 60, c'mon over to my house and I'll give you 20 hours of yard work at $5/hour instead of five hours at $20.)"
2. Know the purpose of every run. Long runs are mostly meant to be slow, so run them at a comfortably slow pace, usually about 65 to 70 percent of your max heart rate. For no more than 2.5 hours. Occasionally do 4 to 10 miles of your long run at marathon pace.
3. Run your tempo runs for 20 to 30 minutes. If you run them much longer than that, it's not a tempo run, it's a race.
4. Learn your seasonal limits. Don't try to do more than you can in one season.
5. Consider an alternative to the "10 percent rule." That's the rule that says you should increase total mileage by no more than 10% from one week to the next. Instead, Daniels says, let your body adapt for several weeks. Hold your training steady for three or four weeks, and then increase your mileage by the number of days you're running per week (e.g., four days = four miles).
6. Get your stride frequency up to 180 strides a minute to improve your mechanics and efficiency, and maybe decrease injuries. Pretend you are running on eggs that you don't want to crack.
7. Follow a hard/easy/easy workout ratio. Long runs count as hard days. But sometimes, when your schedule dictates it, you can run hard/hard (interval day, tempo run day) because your delayed onset muscle soreness isn't going to peak until day three in this sequence.
8. Use a run-walk routine for your long runs if you're not fit enough for all running, or don't want a lot of soreness. [Two years ago, Daniels, then 75, was surprised to learn that one of his daughters was going to run the Dublin Marathon. He decided to do a 26.2-mile run in Flagstaff, Arizona, on the same day. His longest run in the previous five years was three miles, but he says he easily completed the 26.2 in 6:15 and wasn't the least bit sore the next day. His routine: Run 100 strides, walk 50. "It kept me occupied to fight off the boredom," he half-joked. To Daniels, the run-walk approach has no moral or other components. It's simply the smartest way to cover long distances if you're not in racing shape. He believes in smart running ... and walking. runnersworld.com
MY COMMENT: Daniels has been around for decades and is a knowledgeable, well-respected distance coach. He offers online training advice at The Run SMART Project.
2. Know the purpose of every run. Long runs are mostly meant to be slow, so run them at a comfortably slow pace, usually about 65 to 70 percent of your max heart rate. For no more than 2.5 hours. Occasionally do 4 to 10 miles of your long run at marathon pace.
3. Run your tempo runs for 20 to 30 minutes. If you run them much longer than that, it's not a tempo run, it's a race.
4. Learn your seasonal limits. Don't try to do more than you can in one season.
5. Consider an alternative to the "10 percent rule." That's the rule that says you should increase total mileage by no more than 10% from one week to the next. Instead, Daniels says, let your body adapt for several weeks. Hold your training steady for three or four weeks, and then increase your mileage by the number of days you're running per week (e.g., four days = four miles).
6. Get your stride frequency up to 180 strides a minute to improve your mechanics and efficiency, and maybe decrease injuries. Pretend you are running on eggs that you don't want to crack.
7. Follow a hard/easy/easy workout ratio. Long runs count as hard days. But sometimes, when your schedule dictates it, you can run hard/hard (interval day, tempo run day) because your delayed onset muscle soreness isn't going to peak until day three in this sequence.
8. Use a run-walk routine for your long runs if you're not fit enough for all running, or don't want a lot of soreness. [Two years ago, Daniels, then 75, was surprised to learn that one of his daughters was going to run the Dublin Marathon. He decided to do a 26.2-mile run in Flagstaff, Arizona, on the same day. His longest run in the previous five years was three miles, but he says he easily completed the 26.2 in 6:15 and wasn't the least bit sore the next day. His routine: Run 100 strides, walk 50. "It kept me occupied to fight off the boredom," he half-joked. To Daniels, the run-walk approach has no moral or other components. It's simply the smartest way to cover long distances if you're not in racing shape. He believes in smart running ... and walking. runnersworld.com
MY COMMENT: Daniels has been around for decades and is a knowledgeable, well-respected distance coach. He offers online training advice at The Run SMART Project.
Saturday, February 5, 2011
Workout Update: Big Week!
The geese were out yesterday! Seoul Marathon in just 42 days!
Sun: 2 miles with Sumo, then 8 miles
Mon: 2 miles with Sumo, then 7 miles (6:55 per mile ave)
Tues: 2 miles with Sumo, then 3 miles on the treadmill with 5 or 6 two minute repeats at 8%. I haven't run up a hill in weeks!
Wed: We finally got a break in the weather so with temps. in the mid teens after a 2 mile jog with Sumo I laced up my light-weight pair of Brooks Launch and drove to the outdoor, .2 mile track for some 800s. I hit the first one in 3:06, then 3:02, but the next 8 were all 2:55-2:57 for a final average of 2:58 with an average rest of 1:40-1:45. I'm not saying this was easy but compared to some of my other Yasso 800 workouts I would have to say it was. I even had thoughts of tacking on one more sub 3 just so I didn't have to count the first slow one. One mile cool down so 8 miles for the day. The stepped up tempo and long interval workouts must be working!
Thurs: 2 miles with Sumo, then 6 miles easy. Seems like I haven't done an easy distance run in a while so this one felt good.
Fri: Lunar New Year and a day off, so I was torn- do I try adding on more sub 7 minute miles or go long (2 hours plus)? Common sense took over and I decided that I've been lacking long runs, so after 3 with Sumo I added on another slow 16 miles. I stopped several times, not really caring about the time on this one. 19 miles total.
Sat: Usually the day following a long one is dedicated to recovery and cross training, but given the slow pace yesterday I decided to see how my legs would feel running a few short miles at marathon pace. After a 2 mile jog with Sumo, I headed to the track again (even though the rice paddy roads are now clear) for a short tempo run. I was shocked to see my GPS average speed hovering just under 6:20 or so though one mile and 12:32 through 2. Feeling OK, I decided to tack on another 2 miles, bringing it home in 24:20- 6:05 pace with the last 2 each under 6.
Totals for the week= 66 miles, 16 miles under 7 min pace, with 7 of those miles under 6 min pace
This week was a big confidence boost, especially those 800s and the 4 miles at 6:05 pace this morning. I've still got some hamstring issues so intend to add some strength training exercises.
Note: Who knows if it makes a difference but I've started taking 200 mg of Co-Q 10 (50 mg in the Cooper Elite Supplement 2 x daily plus 50 mg CoQ10 twice a day. A quick look at the research revealed no benefits with 100 mg per day, however one study out of Japan did report "measurable improvements in performance during exercise and a marked reduction in fatigue after exercise."
Friday, January 28, 2011
New Marathon Training Strategy
Here are the facts:
1. I've got a marathon in less than 2 months, with a sub 3 hour goal in mind.
2. I've been logging in some decent miles (close to 60 per week).
3. Until recently, all of it has been slow, and I mean 8:30 to 9 min mile pace slow. Continuing down this path is not going to get it done, even with 18-20 mile runs.
4. Running tempo or interval workouts in the dead of winter in South Korea is not easy.
So here is my new plan. Rather than focusing on weekly miles, I decided to see just how many miles I could run at or under 7 minutes per mile (a 3 hour marathon is 6:52 pace). My theory is very simple. The more miles run at marathon pace or faster, the easier that pace is going to feel on race day. Just a guess, but I feel that averaging 26 sub 7 minute miles per week for the next 4-5 weeks should be enough. The trick will be to keep the pace of any one workout from getting too fast so I can run these workouts on consecutive days.
This is going to require running some workouts on the indoor, tight 10 lap per mile track, or the outdoor (yes they did remove the snow) track when early morning temperatures are hovering in the single digits.
So far so good.
Monday: 3 miles on the indoor track in 18:58 (approx. 6:20 pace).
Tues: 5 x 1 mile on the indoor track with 60 sec walk recovery.
6:48, 6:34, 6:34, 6:33, 6:32 Time for the 5 miles including rest was 37:08. This workout is almost a modified Galloway with planned walking breaks. The indoor air is very dry, so the short break enabled me to get water. I also found the 1 mile goals much easier mentally compared to running 50 non-stop laps.
Wed: 3 miles on the outdoor track in 20:11 (6:44 pace) The track is a 3 mile jog from home, so I got in 10 miles total (including 2 with the dog to start the morning).
Thurs: Getting out of bed I was contemplating something similar to Wed, however I wasn't too confident my legs would respond. So instead of the extra 6 slow miles to the track and back, I came up with the novel idea to DRIVE, and felt good enough to run 5 miles in 35 minutes flat. Still an 8 mile day including 2 miles with Sumo and a one mile cool-down. The good news is this pace was comfortable enough that I actually found myself daydreaming to pass the time! That's a good sign.
Fri: Today is just a slow 3-4 mile jog.
Sat: The plan is to go on base and run the perimeter (5 miles) x 3 at 7 min miles (as always, weather permitting), probably with a 5 minute break between each. For the week I've got 16 miles in at 7 min per mile or faster, so if I can do at least 10 more tomorrow I've accomplished my new goal. Stay tuned!
1. I've got a marathon in less than 2 months, with a sub 3 hour goal in mind.
2. I've been logging in some decent miles (close to 60 per week).
3. Until recently, all of it has been slow, and I mean 8:30 to 9 min mile pace slow. Continuing down this path is not going to get it done, even with 18-20 mile runs.
4. Running tempo or interval workouts in the dead of winter in South Korea is not easy.
So here is my new plan. Rather than focusing on weekly miles, I decided to see just how many miles I could run at or under 7 minutes per mile (a 3 hour marathon is 6:52 pace). My theory is very simple. The more miles run at marathon pace or faster, the easier that pace is going to feel on race day. Just a guess, but I feel that averaging 26 sub 7 minute miles per week for the next 4-5 weeks should be enough. The trick will be to keep the pace of any one workout from getting too fast so I can run these workouts on consecutive days.
This is going to require running some workouts on the indoor, tight 10 lap per mile track, or the outdoor (yes they did remove the snow) track when early morning temperatures are hovering in the single digits.
So far so good.
Monday: 3 miles on the indoor track in 18:58 (approx. 6:20 pace).
Tues: 5 x 1 mile on the indoor track with 60 sec walk recovery.
6:48, 6:34, 6:34, 6:33, 6:32 Time for the 5 miles including rest was 37:08. This workout is almost a modified Galloway with planned walking breaks. The indoor air is very dry, so the short break enabled me to get water. I also found the 1 mile goals much easier mentally compared to running 50 non-stop laps.
Wed: 3 miles on the outdoor track in 20:11 (6:44 pace) The track is a 3 mile jog from home, so I got in 10 miles total (including 2 with the dog to start the morning).
Thurs: Getting out of bed I was contemplating something similar to Wed, however I wasn't too confident my legs would respond. So instead of the extra 6 slow miles to the track and back, I came up with the novel idea to DRIVE, and felt good enough to run 5 miles in 35 minutes flat. Still an 8 mile day including 2 miles with Sumo and a one mile cool-down. The good news is this pace was comfortable enough that I actually found myself daydreaming to pass the time! That's a good sign.
Fri: Today is just a slow 3-4 mile jog.
Sat: The plan is to go on base and run the perimeter (5 miles) x 3 at 7 min miles (as always, weather permitting), probably with a 5 minute break between each. For the week I've got 16 miles in at 7 min per mile or faster, so if I can do at least 10 more tomorrow I've accomplished my new goal. Stay tuned!
Wednesday, November 3, 2010
Training Update
As those of you who work full time are aware, sometimes you have to adjust your training in order to fit everything in. After a 6:30 am class on Tuesday, I have a window of opportunity to get in a short workout before starting the rest of the day. Last week I got in a swim, and before that I did 5 mile loop around base.
Tuesday I did something new. Realizing that I train excusively on flat roads, I decided to hit the treadmill for some uphill running. The primary risk to any runner attempting hill repeats is calf/achilless strain, so for this reason I kept the speed at a constant 6 mph (only 10 min per mile!). After a five minute warm-up, I did 8 x 2 minutes at 8% elevation, then finished up with a quick cool-down. 3 miles total in 30 min.
I definitely enjoyed this short but somewhat challenging workout, and look forward to building on it. The treadmill even gave me total feet climbed- I think it was 785. Just another measuring stick!
Wednesday I felt it was time to ease back into flat intervals, so after a couple of miles with the dog went back out for some 800 meter repeats. Since it's been 2 weeks since my last interval session, the goal today was not to run blazing times, but get in a good quality workout with short rest.
The first 800 was a slow 3:14, however after the first 4 or so I was running them in 3:07-3:08 consistently. This turned into a very good workout for me- in full sweats (it's getting cold here!), I did 10 x 800 meters averaging 3:09, with just 60 seconds recovery. This was a much better workout than I could have done with a continuous tempo run.
I am done with the hard stuff until Sat, when I hope to attempt another 17-19 miles. I'm feeling good about my progress and praying that I don't get sick anytime soon.
Tuesday I did something new. Realizing that I train excusively on flat roads, I decided to hit the treadmill for some uphill running. The primary risk to any runner attempting hill repeats is calf/achilless strain, so for this reason I kept the speed at a constant 6 mph (only 10 min per mile!). After a five minute warm-up, I did 8 x 2 minutes at 8% elevation, then finished up with a quick cool-down. 3 miles total in 30 min.
I definitely enjoyed this short but somewhat challenging workout, and look forward to building on it. The treadmill even gave me total feet climbed- I think it was 785. Just another measuring stick!
Wednesday I felt it was time to ease back into flat intervals, so after a couple of miles with the dog went back out for some 800 meter repeats. Since it's been 2 weeks since my last interval session, the goal today was not to run blazing times, but get in a good quality workout with short rest.
The first 800 was a slow 3:14, however after the first 4 or so I was running them in 3:07-3:08 consistently. This turned into a very good workout for me- in full sweats (it's getting cold here!), I did 10 x 800 meters averaging 3:09, with just 60 seconds recovery. This was a much better workout than I could have done with a continuous tempo run.
I am done with the hard stuff until Sat, when I hope to attempt another 17-19 miles. I'm feeling good about my progress and praying that I don't get sick anytime soon.
Friday, October 29, 2010
Dave's Training Log Update Oct 24-30
Sun: 10 mile race
Mon: 3 mile jog
Tues: 3 mile jog, 2 mile jog in the afternoon
Wed: 3 miles with Sumo, then 8 miles. Felt ok
Thurs: 3 miles with Sumo, then 7 miles. PM: 2 miles with the kids. Felt good.
Fri: 2 miles easy with Sumo.
Sat: 2 miles with Sumo, then 17 miles in 2 hr 18 min.
The last 3 weekends I've run a half marathon, 10 mile tempo, and 10 mile race. To break out of that rut today I got in a total of 19 miles. Can't wait to see how I feel tomorrow! Even though I only averaged 8:10 per mile on the GPS, I feel this was a good workout. My first 2 miles were around 9 min pace, the next 1-2 were around 8 min pace, followed by several miles in the 7:30 range. My last mile was 10 min.
Total miles for the week = 62
I don't advise any kind of tempo or interval workouts the week following a long race like that. Normally I just take it as I feel with an objective to keep my weekly total miles from dropping, especially if I have more races on the calendar. The extra miles today put me over 60. If I can keep this going and add an interval workout, watch out!
Mon: 3 mile jog
Tues: 3 mile jog, 2 mile jog in the afternoon
Wed: 3 miles with Sumo, then 8 miles. Felt ok
Thurs: 3 miles with Sumo, then 7 miles. PM: 2 miles with the kids. Felt good.
Fri: 2 miles easy with Sumo.
Sat: 2 miles with Sumo, then 17 miles in 2 hr 18 min.
The last 3 weekends I've run a half marathon, 10 mile tempo, and 10 mile race. To break out of that rut today I got in a total of 19 miles. Can't wait to see how I feel tomorrow! Even though I only averaged 8:10 per mile on the GPS, I feel this was a good workout. My first 2 miles were around 9 min pace, the next 1-2 were around 8 min pace, followed by several miles in the 7:30 range. My last mile was 10 min.
Total miles for the week = 62
I don't advise any kind of tempo or interval workouts the week following a long race like that. Normally I just take it as I feel with an objective to keep my weekly total miles from dropping, especially if I have more races on the calendar. The extra miles today put me over 60. If I can keep this going and add an interval workout, watch out!
Wednesday, September 29, 2010
Masters Legend Doug Kurtis Running Marathon Number 200
Lots of people (i.e. Marathon Manics) have run 200 marathons, but if you calculated his average finish time, I doubt anybody who has run 200 comes close to Doug Kurtis. Headsweats ambassador and marathon running legend, Doug Kurtis, is getting ready to run his 200th marathon on October 17th at the Detroit Free Press Marathon. Kurtis, 58, was a former director of the marathon
I have a couple of Doug Kurtis stories. Years ago I was on a 17 mile run in Stuart Florida and spotted a runner up ahead as I ran the Hutchinson Island stretch between Stuart Beach and Jensen Beach. I caught the guy and recognized him immediately- turns out his parents had a condo. We had a nice chat about training, etc. Cranking out a sub 2:20 marathon a month as he was doing back in those days, his long workouts were easy 7 min miles. As I recall he normally did one interval session a week but that was a long time ago.
At the 1994 Boston Marathon, I was 40 and looking for a masters PR. We had a tailwind, and I had an exceptional race finishing 2 hr 34, which I felt put me in the hunt for a top 10 finish. I went to the awards ceremony and 10th Masters Men was announced- 2 hr 25! Kurtis won that year in a masters course record of 2:15. I was 19th.
I have a couple of Doug Kurtis stories. Years ago I was on a 17 mile run in Stuart Florida and spotted a runner up ahead as I ran the Hutchinson Island stretch between Stuart Beach and Jensen Beach. I caught the guy and recognized him immediately- turns out his parents had a condo. We had a nice chat about training, etc. Cranking out a sub 2:20 marathon a month as he was doing back in those days, his long workouts were easy 7 min miles. As I recall he normally did one interval session a week but that was a long time ago.
At the 1994 Boston Marathon, I was 40 and looking for a masters PR. We had a tailwind, and I had an exceptional race finishing 2 hr 34, which I felt put me in the hunt for a top 10 finish. I went to the awards ceremony and 10th Masters Men was announced- 2 hr 25! Kurtis won that year in a masters course record of 2:15. I was 19th.
Wednesday, September 22, 2010
Distance Running Tip- Intervals and When to Shut it Down
The benefits of interval training are anything but secret, so I'm wondering why so few runners take advantage?
More on that later, but today I wanted to share a piece of advice that I think is important when it comes to running intervals- how do you know you've done enough?
This morning I did 6 x 800 meters in 2:54, 2:55, 2:52, 2:54, 2:51, 2:57 with 90 seconds recovery. Intervals 2,4, and 6 were run into a slight headwind, so no surprise they were slower.
Why only 6? My general rule of thumb on intervals is when times drop off by more than 3 seconds, it's time to shut it down. While I was pretty confident I could squeeze out another low 2:50s on number 7 with the tailwind, I certainly was NOT keen on finding out what I had left for number 8 (I don't know why this is but I NEVER run an uneven number of intervals- it's always 4,6,8, 10, or more).
I like to compare each workout with a recent similar effort. Last week I did an interrupted 9 x 800 and averaged 3:04 (I know I said I never do an uneven number but this was one screwed up workout!). Today I ran 10 seconds faster (2:53.8 ave)! That's a huge improvement for 800s, and in terms of progression, a good reason in my mind NOT to incease volume. If I'd done those 9 all under 3 min last week, then perhaps I'd reconsider.
Another key indicator for me is this- if I can't jog the cool-down, that's a sign that I overextended in the workout. Today I was close- walking back to the apartment sure felt a lot better than slow jogging, so I split it and did a little of both. Clearly any more than 6 would have put me over the edge.
Other thoughts floating around in my head include an upcoming 10K race in just 4 days and the idea that I'd like to go out for an evening jog to pad my weekly miles. Another 2 intervals run to exhausion may affect both.
One other note- stopping at 6 leaves me 2 good options for my next interval workout- adding 2 more or cutting the rest to 60 seconds. If I was gearing up for a 5K, I'd probably cut the rest and keep it at 6, but with a half marathon as my primary goal, next time out I'll go for 8 and leave the recovery at 90 sec.
More on that later, but today I wanted to share a piece of advice that I think is important when it comes to running intervals- how do you know you've done enough?
This morning I did 6 x 800 meters in 2:54, 2:55, 2:52, 2:54, 2:51, 2:57 with 90 seconds recovery. Intervals 2,4, and 6 were run into a slight headwind, so no surprise they were slower.
Why only 6? My general rule of thumb on intervals is when times drop off by more than 3 seconds, it's time to shut it down. While I was pretty confident I could squeeze out another low 2:50s on number 7 with the tailwind, I certainly was NOT keen on finding out what I had left for number 8 (I don't know why this is but I NEVER run an uneven number of intervals- it's always 4,6,8, 10, or more).
I like to compare each workout with a recent similar effort. Last week I did an interrupted 9 x 800 and averaged 3:04 (I know I said I never do an uneven number but this was one screwed up workout!). Today I ran 10 seconds faster (2:53.8 ave)! That's a huge improvement for 800s, and in terms of progression, a good reason in my mind NOT to incease volume. If I'd done those 9 all under 3 min last week, then perhaps I'd reconsider.
Another key indicator for me is this- if I can't jog the cool-down, that's a sign that I overextended in the workout. Today I was close- walking back to the apartment sure felt a lot better than slow jogging, so I split it and did a little of both. Clearly any more than 6 would have put me over the edge.
Other thoughts floating around in my head include an upcoming 10K race in just 4 days and the idea that I'd like to go out for an evening jog to pad my weekly miles. Another 2 intervals run to exhausion may affect both.
One other note- stopping at 6 leaves me 2 good options for my next interval workout- adding 2 more or cutting the rest to 60 seconds. If I was gearing up for a 5K, I'd probably cut the rest and keep it at 6, but with a half marathon as my primary goal, next time out I'll go for 8 and leave the recovery at 90 sec.
Monday, August 30, 2010
Aug 29- DMZ 10K
This was my first semi-serious race in a long long time. I wanted to do well here and training has been consistent, and slowly but surely progressing. I expected to run well.
Weather was cloudy, with some off and on light rain, and very humid. The goal was simple- don't go out too fast and try to run even splits-or close.
I don't have the exact splits, but I was something like 6:13 at the mile feeling easy. I kept glancing at the GPS keeping an eye on the ave pace, that gradually slowed throughout the last half of the race. At 3 miles I began to notice breathing was becoming labored, forcing me to slow it up just slightly.
To make a long story short, I ended up with 6:20 as my ave per mile, with an official chip time at 39:13. (results here)
What did I learn? 6:15 pace is easy, so I probably don't need too much stuff quicker than 6:00 miles in workouts, but I am lacking the strength to maintain it. I need to get my weekly miles up to 50, and I need more long runs (once it cools down here!). Finally, I need more of those 800 interval workouts at a pace that I can handle- either more recovery or slightly slower.
What's up next? I've got a short triathlon here in the middle of Sept just for fun, then I'll run another 10K near the end of Sept in Seoul. After that I am already registered for a half marathon Oct 10. Room for improvement, and still time to get there.
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