Workout Summary Jan 14-20

Total Miles = 49.2
Quality Miles = 9
Long Run = 14.4 miles

Highlights:

Mon: 4 x 1 mile Critical Velocity indoor track; 2 min recovery
Wed: 14.4 miles in 2 hr 12 min
Fri: 10 x 800m on turf: 1 min rest. 6:45 mile pace

Workout Summary Jan 7-13

Total Miles = 49.9
Quality Miles = 11
Long Run = 15

Highlights:

Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.

Wed Long Run

5K Time Trial

Today I ran a hard 5K just to evaluate how this 80-20 program is working. The last few hard workouts I've done has been either on a 10 lap indoor track or trail so splits are always slow.

I've run several 5K time trials on a straight bike trail with 3 small inclines- 1 in the first mile and 2 in the second mile. Today I tied my PR on this trail with negative splits.

I've been experimenting with a very slow pace on most training runs (9 min pace or slower) trying to conserve legs for the hard days while at the same time slowly extending longer runs (15 miles on Wed, 8 on Thursday). So far so good.

Tom "Tinman" Schwartz!

Tom "Tinman" Schwartz is fast becoming recognized as one of the most successful distance running coaches in the U.S. today. From recently crowned USA Marathon Champion Brogan Austin to former high school sub 4 minute miler Drew Hunter (not to mention capturing the USATF National Club XC Championship team title the last 2 years!), Tinman's coaching principles seem to be work across the spectrum of distance running.

Check out this Final Surge podcast to learn more about Tinman's unique yet down to earth coaching philosophy.

"I learned that when I trained at a pace a few seconds per mile faster than my 10k intensity (I ran about 34:00-35:00 at that time), my race times improved steadily, week after week. When I ran intervals at 5k pace or faster, however, I seemed to improve for only three or four weeks before struggling in races." -Coach Tom "Tinman"Schwartz

Hip Exercises for Runners by Ben Barrows

MY COMMENT: We all should be doing some of these on a regular basis. Thanks Ben!

Spread Your Toes Series

Not long ago I began to notice what looks like the start of Tailor's Bunion and have become obsessed with researching the use of toe spreaders. One of the best resources I found is Northwest Foot & Ankle that has created a number of excellent videos illustrating new, conservative methods for treating many common running related injuries.

Workout Summary Jan 1-6

Total Miles Run = 53 (6 days)
Quality Miles = 11
Long Run = 13.1 miles

Highlights
2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track

Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.



-sportsinjuryclinic.net

Jeff Galloway's Race Pace Prediction Formula

Take your one-mile time trial time and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3

Example: You ran a fast (for you) one-mile time trial and the time was 10:00. In this case, 10:33/mile is your current potential for a very hard pace in a 5K; 11:30/mile is your current potential for a very hard pace in a 10K;
12:00/mile is your current potential for a very hard pace in a half marathon;
13:00/mile is your current potential for a very hard pace in a marathon.

To determine your long run pace, add two minutes to the predicted marathon pace. In this case it would be 15:00/mile. -The “Magic Mile” Can Tell You How Fast To Run -Competitor Running

COMMENT: I'm a fan of these prediction formulas. While they may not be accurate for every runner, more often than not you'll be able to make an adjustment to the formula to make it fit.

Vitamin D and Running

"The overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%)." -Prevalence and correlates of vitamin D deficiency in US adults

Alarmed? Based on these numbers it's safe to assume that Vitamin D deficiency is common among runners and indirectly impacting performance. This doesn't mean you'll run faster just by popping a Vitamin D pill, however according to this Runners Connect article Vitamin D is involved in calcium absorption, muscle contraction, nerve stimulation, support of a healthy immune system, and inhibiting inflammatory response in individuals with asthma or allergies.

If you're serious about running fast or considering a supplement, get a 25-hydroxy vitamin D blood test.

Recommended Reading on Vitamin D

What Is Vitamin D Good For and Why Do I Need It?- Runners World

Eat These Foods to Boost Your Vitamin D- Runners World

Vitamin D Council

12 Ways to Get Your Daily Vitamin D-Health.com

Are You Getting Enough Protein?

While level of exercise, body weight, muscle mass, and age are factors that influence the amount of protein required for optimal recovery and performance, leading expert on the subject Professor Luc Van Loon provides the athlete with some simplified, straight foward advice- take in 20-25 grams (approx. 3 oz of meat, chicken, or fish) with every meal (3 x daily) including a timed post run meal. In addition, Dr. Van Loon recommends a bedtime dose of protein to ensure optimal protein synthesis during sleep.

The American Dietetic Association recommendation calls for up to 2 grams of protein /kg body weight per day (that's an upper limit of .9 gms per pound or 112 gms for a skinny 125 pound runner!) That should be a wake up call for any athlete striving for optimal running performance.

. Thanks to Nestle Nutrition Institute for posting!

Stir the Pot!

Dr. Stuart McGill is a leading authority on back pain treatment, rehabilitation, and prevention. According to Dr. McGill, athletes need a non-flexible core in order to control excessive movement. He also believes core and back muscle endurance is more important than strength. Check out one of his recommended exercises called Stir the Pot! Thanks to Dr. Brian Abelson of Kinetic Health for posting!

The Science Behind 80-20 Training- Lecture by Dr. Stephen Seiler

"Do 80% of your running at low intensity, and the remaining 20% at moderate to high intensity. The rest is details." -Robert Johnson, co-founder letsrun.com who wrote the forward to Matt Fitzgerald's popular 80/20 Running book. Run stronger and race faster by TRAINING SLOWER! Watch Dr. Seiler's presentation that discusses some of his research behind those details.

2:54:23 at Age 70!

Congratulations to 70 year old Gene Dykes for setting a new age group world record at Jacksonville this weekend. Even more amazing is he ran a 50K 2 weeks earlier! I placed 10th at Jacksonville in 1988.

Improving Running Economy Is Not Mind over Matter

"consciously focusing on the running movement moves runners away from their optimised running pattern and leads to detriments in economy" -Thinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics, Journal of Sports Sciences, Oct 2018. Interesting study. Perhaps, as this article suggests (5 PROVEN WAYS TO IMPROVE RUNNING ECONOMY) your form will improve over time if you increase stride rate, increase mileage, lose excess body weight, add supplemental strength training, and plyometrics.

Workout Summary Oct 15-21

Total Miles = 56
Long Run = 11.4 miles
Quality Miles = 9
Cycling = 29 miles

Highlights:

Wed:  5K in 21:20 (6:50 pace)
Sat:  8 x 800m @ 6:27 pace

Workout Summary Oct 8-14

Total Miles Run = 53.6
Long Run = 10.5
Quality Miles = 10
Cycling = 22

Highlights:

Fri:  5K @ 6:45 pace
Sat: 16 x 100m, 8 x 200m, 4 x 400m @ 6:41 pace
Sun: 16 x 400 w 30 sec rest @ 6:33 pace

Comments: 3 consecutive days of quality running is something different

Workout Summary Oct 1-7

Total Miles Run = 45.8
Quality Miles = 10
Long Run =13.7
Cross Training = 36 miles on the bike

Highlights: 

Fri: 20 x 400m on the indoor 10 lap track
Sun: 10 x 800m on turf @ 6:30 pace

Highlights:  2 good quality workouts 48 hrs apart

Workout Summary Sept 24-30

Total Miles = 48
Quality Miles = 12
Long Run = 11.5 miles
Cycling =  28 miles

Highlights

Tues:  XC course 5K @ 7:18 pace
Wed:  XC course 5K @ 6:58 pace
Sun:  10K Pyeongtaek Port Race 41:16 (6:35 pace)  6:19; 6:28; 6:30; 6:40; 6:48; 6:44

Comments:  Could not hold 6:30s the second 3 miles but not too bad overall.  Pyeongtaek Port 10K

Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!

Workout Summary Sept 10-16

Total Miles Run = 60.1
Quality Miles = 5 miles
Long Run= 14 miles x 2
Cycling = 8 miles

Highlights:

Wed: Hills and .1 x 10 strides  Hills and Strides
Thurs:  14 mile Run in 2 hr 4 min
Fri:  14 Mile Run in 2 hr 12 min
Sun:  Hard 5K  6:57, 7:01, 6:42

Comments:  Back to back 14 miles sounds crazy but don't be afraid to go against conventional wisdom on occasion.  Ran that 5K hard but will return to run faster.

Workout Summary Sept 3-9

Total Miles Run = 49.1 in 6 days
Long Run =  9.1 miles
Quality Miles = 11
Other :  31 miles cycling

Highlights:

Tues:  5 miles under 8 min pace on trail 9 miles total
Sun:  DMZ 10K @ 6:36 pace  19th male

Comments:  Negative splits at DMZ!   6:41, 6:41, 6:47, 6:30, 6:30, 6:33 DMZ 10K

Workout Summary Aug 27-Sept 2

Total Miles Run = 62.4
Long Run = 11.5 miles
Quality Miles = 6

Highlights:

Mon:  11 mile run 8:39 pace
Wed:  6 miles with 3 @ 7:33 pace
Sat:  Labor Day 5K @ 6:20 pace

Labor Day 5K

Workout Summary Aug 20-26

Total Miles Run = 51.2
Long Run = 9.5 miles
Quality Miles = 10

Highlights:

Mon: 8 x 200m; 16 x 100m  6:03 per mile ave pace
Tues:  6 x 800m with the girls @ 7:23 per mile:  4 x 400m (6:35), 1 mile (6:35), 4 x 400m (6:16)
Sun:  5 x 1 mile w 1 min rest @ 6:36 per mile pace

Work Summary Aug 13-19

Total Miles Run: 47.9 miles
Long Run:   11.4 miles
Quality Miles:  5

Highlights

Mon:  4 miles under 8 min pace
Tues: 4 x 1 mile;   6:34, 6:28, 6:28, 6:23
Thurs:  6 x 2 min pick-ups around 7 min pace

Comments:  Repeat miles were solid.

Workout Summary Aug 6- Aug 12

Total Miles Run = 36.9
Long Run = 10.7 miles
Quality Miles = 16

Highlights

Mon: 3 x 2 miles on turf in very hot conditions:  15:39; 15:06; 14:48
Wed:  3 sets of 4 x 400m @ 6:20 pace; 8 x 100m strides
Thurs: 3 miles with the HS kids: 7:19, 6:54, 6:56
Sun:  9.3 miles at 8:19 pace

Other:  5 swim workouts, 40 miles on the bike

Comments:  Heat/humidity still too high