Patrick Makau- New Marathon World Record!

“This has been the greatest day of my running life,” Makau said. “When I woke up, my body didn’t feel very good. As the race went on, I felt better.” At 15.5 miles, he said: “I felt I could break the world record. It’s a great thing to beat Haile, one of my heroes.” -NY Times

Wikipedia has a nice summary of Makau's running career, which includes a 2:04:48 at Rotterdam in 2010, a sub 59 min half marathon and 3rd at London last year.

Training Update Sept 18-24

Sun: 19 miles in more than 2.5 hours with stops- sick and coughing
Mon: 5 miles easy recovery
Tues: 3 miles in 18:54 on turf
Wed: 12 miles in 92 min easy
Thurs: 7 miles with 5 in 34:34: 8 miles on the bike
Fri: 7 miles with 5 in 32:12
Sat: 2 mile jog

55 miles total for the week

Can't believe that I got this many in while sick the entire week. Chronic cough still with me. Some good tempo work but I am just not up for intervals.

Long Run: 18 Miles in 2 hr 32

No intention of running hard on this one- saw some interesting new terrain. Maybe 75% of this run off road.

Counting the 1.5 miles with the dog before, just under a 20 mile day.

Air Force Marathon Winner Wears Minimalist Shoes

Dr. Mark Cucuzzella normally runs barefooted when he trains and raced in the Air Force Marathon wearing slipper-like Newton MV2 Zero Drop shoes, which have flat heels and provide just a very thin layer of support.
-daytondailynews.com

MY COMMENT: Don't try it without lots of training in those!

Rupp American Record for 10,000 Meters: Bekele Comback!

Great race!

Workout Summary Sept 11-17

Sun: 2 mile warm-up, then 3 x 3 miles in 20:15, 20:05, and 19:24 (barefoot). 3 min rest. All run on turf, last one barefoot. 2 mile cool-down. 13 miles total- good workout

Mon: 6 mile jog, 7 mile bike with some good effort uphill repeats

Tues: 12 x 400 meters on the turf in 90-91. last 6 barefoot. < 60 sec recovery. Not trying for speed here- not feeling well and did that bike workout last night. 5 miles total with warmup and cooldown. PM bike 5 miles total and jog 2 miles with the kids. 7 miles total run for the day.

Wed: 7 miles in 50 minutes

Thurs: 12 miles in just under 8 min pace

Fri: 5 miles, all but .25 under 7 min pace

Sat: no run- sick with a hacking cough

50 miles run for the week. Ok I had some food poisoning going on for nearly a week, followed by a hacking cough that I still can't shake. Enough already.

I did squeeze in a short triathlon last Sat- still not feeling well but did ok considering my lack of swim bike training. I did the 400 meter swim in approx. 8:20s and was through transition and on the bike in 10 flat. I have not pushed the bike in a while but averaged slightly over 19 mph, then ran the 3 mile in 18:48 for 8th place, finishing in 1 hr 10:56. Last year I had a much better bike (1 hr 08 min finish) and wasn't sick.

Galen Rupp- 26:48!

25-year-old Galen Rupp shattered the American record for 10,000 meters by running 26:48.00 on Friday night in Brussels, eclipsing the 26:59.60 that Chris Solinsky set last year on May 1st. In getting the AR, Rupp finished third in the race, which was won by Kenenisa Bekele in a 2011 world-leading time of 26:43.16. -letsrun.com.

Training partner and 5K world champ Mo Farah has been saying all along Rupp is in this kind of shape (Farah ran 26:46 in June at the Prefontaine classic). Video highlight here, although I can't watch it in Korea- bummer!

Morton's Toe and What To Do About It

Is your second toe longer than your big one?

I haven't thought about Morton's Toe for years until I stumbled onto this. According to Dr. Burton Schuler in his book titled Why You Really Hurt: It All Starts in the Foot, Mortons Toe can cause the following problems; back pain, hip pain, knee pain, leg pain, plantar fasciitis, calf pain, fibromyalgia, arthritis, corns and calluses, bunions, fallen arches, ankle pain, heel pain, arch pain, weak ankles, hammer toes, tired feet (all over), neuromas, burning feet, shooting pains in the toes, stress and march fractures, night cramps (restless leg syndrome), temporomandibular joint pain (TMJ), diabetic foot ulcers."

The good news is Schuler claims he helps patients treat these conditions by simply taping a pad under the bone just under your big toe. Check out his website for additional information on common foot ailments.

It's worth a try, but I am also very intrigued by what other gems of information you might discover in this book.

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

Crazy Long Interval Workouts

I'm staying at Camp Carroll , a small Army post near Daegu. It's hot, humid, and I don't know the area. How do I get in some quality workouts, including a desparately needed long run?

Carroll happens to have a narrow track circling the athletic field, that according to my Garmin, measures 20 meters or so longer than 400 meters.

Last week I went a little crazy and did 20 x 400 in 90-91 sec with 30 sec rest (3 min break after 10). I ran the last 6 barefoot on the turf. The very next day I warmed up and strangely felt very good. Back at the track I did 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, with number 5 barefoot in 6:03 on the turf, each followed by 2 min rest.

I topped both workouts yesterday, running 9 x 2 miles in a total running time of 2:10(I stopped the watch during the rest periods), or 7:13 per mile, all on turf with the last one barefoot. After a very slow first 2, I knocked off the next 5-6 under 7 min pace, but unfortunatly was not looking at anything but overall average pace. While all long runs are hard, this 18 miles felt relatively easy- probably due to a combination of the 2 min breaks I took between each, plenty of water taken each time, and the softer surface. Even more amazing is this morning 6 miles at 7:30 pace felt very easy!

I've been struggling with long runs up to 15 miles, so am intrigued by building on this workout, either by running 3 mile reps, shortening the break to 1 minute, or keeping everything the same to work on a faster average pace.

While running in circles for 2 hours may seem mentally challenging, I found it easy knowing I had a break coming every 14-15 minutes. I'll admit, in all my years of running, I've never done anything like it.

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

Diet of an Olympic Marathon Champion

" ..I don't eat a lot, I don't drink a lot, and I don't eat much junk food. I'm conservative when it comes to nutrition. I don't subscribe to any exotic theories; I don't even eat that much when it comes to carbohydrates. I try to maintain a well-balanced diet I enjoy an occasional snack and a beer. That's it. "



-quote from Olympic Gold- A Runner's Life and Times by Frank Shorter with Marc Bloom.

I've finally got my hands on a copy of this book I've been wanting to read for years. Published in 1984, Frank Shorter provides insight into his entire running career, leaving us with a final attempt to qualify in the 10,000 in Los Angeles. I'm somewhat disappointed that he did not go into more detail on workouts, tapering, and more juicy stories (I've heard rumors or read somewhere that Shorter drank a liter of beer the night before his Olympic victory- no confirmation in this book).

I saw Shorter a few years ago in Boulder when I competed in the US Nationals Cross Country championships in the masters race. Sadly, he looked very stiff, but according to this article he still gets in an hour a day.

Initial Thoughts on Deagu

First off- that 16 oz beer cost me only 2500 won- not much over $2! The problem was, they were selling out so fast you had to look hard for one that was even cool. Eventually they just started storing them in freezers with the ice cream.

Second- thinking I was going to eat something at the track, I put off dinner, and I won't be making that mistake again. I ended up with some kind of dried fish and a bag of chips for dinner. What I would have given for some Miller Park food!

Third- getting there was simple- they had shuttle busses ready at Dongdaegu station that took us right to the track. Getting home was another story- after waiting in a non-moving bus line I took off decided to join a crowd of spectators leaving on foot- presumably to the nearest subway station. I presumed correct and got back to Dongdaegu with about 30 min to spare prior the last train departing to Waegwan. I finally got back to my hotel right around midnight.

Tonite the meet goes even later, so I am thinking I might get a head start and skip the women's 100 meter, check the bus line, or just jog the 1.5 miles or so to the subway. Hope I make it.

Finally, I am undecided if Usain Bolt is good for the sport or not. No question he was the reason many were there last night (I spoke to one Korean guy in line that took the KTX fast train down from Seoul and was heading back right after) but his antics were starting to get a little over the top for me. I admit seeing him false start and get dq'd was something that I thought was just what the doctor ordered to tone down his act. We'll see if he takes it out on the 200 meter guys.

The 10K went about as expected in a world championship- nobody wants to take it out resulting in a slow early pace with a mad dash at the end. Poor Galen Rupp never had a chance.

Off to Daegu and the Cycling Debate

I am heading down to Daegu to watch some of the track and field world championships shortly. Started the day with a hard 13.1 mile run in 1 hr 33 min.

I am still debating the benefits of cycling during hard training. I don't do long rides, but over the last 2 days I have covered 20 miles, some of it pretty high intensity. I'm pretty sure those miles made today's run more difficult, but is that good or bad? What's more effective, running 1:33 on tired legs or 1:28 on fresh ones?

Almost half of today's run was on dirt and stones, not very fast, so I am optimistic that I can knock this time down further (last week I did 1 hr 36).

Start Young! Youth Triathlon Camp on Humphreys

Day I- swimming and Transition 1. This will be fun to see the kids put it all together on race day this Saturday.

AFX Ankle Foot Maximizer

Check out this AFX Ankle Foot maXimizer designed to strengthen muscles below the knee-something every runner could possibly benefit from. I've watched the videos and agree the traditional approaches to strengthening those tissues (bands, curling a towel with your toes, etc.) are inferior to this device) for preventing or treating common running injuries such as shin splints or plantar fascitis.

Should You Spend More on Running Shoes?

I stumbled onto this video, of all places, on the yahoo finance page Should You Save or Splurge on Running Shoes?

Bottom line is they recommend that you splurge, and I could not disagree more. For the most part, I've been able to stick to the $50 or less for running shoes rule for as long as I can remember, with few exceptions. I routinely look for shoes marked clearance, discount, discountinued, 20% or more off, sale, you name it.

My guess is it's more important for you to run more off-road if you want to reduce injury.

Check out one of my posts from 2009 Why Expensive Running Shoes May Be a Waste of Money.

sub 7 min miles

Sun: 15 miles in 2 hours
Mon: 10 mile bike, pm 500 meter swim in 10:12
Tues: 2 x 2 mile repeats on the turf with 5 min rest. 11:53 and 11:29. Always run faster on "the magic carpet" pm: 6 miles on the bike
Wed: 9.5 mile run- got soaked in the rain. pm 500 swim in 10:03
Thurs: 8 mile run pm 6 mile bike
Fri: 4 mile tempo in 27 min felt comfortable. pm swim 500 meters in 10:12. slow
Sat: 13.1 miles in 1 hr 39. last 2 miles under 7 per mile. Negative split ave about 7:15 per mile coming back.
Sun: 18.5 mile bike, 500 swim in 10:03.

Miles run = 54 miles
Miles run under 7 per mile= 10

I am feeling pretty good about where I am at right now- I felt a little discomfort in my achilles on that Sat long run so cut it short and will be careful - heel lifts in my walking around shoes, eccentric calf work, and stretching before running. Next race is the Pyeongtaek Half Marathon Oct 2. Can't wait!

The Day After Long Runs

Yes, I probably could have run today after a 15 miler yesterday. My question is, will it help me race faster 2 months from now?

I am banking on the answer being no, but I guess that depends on how much damage my leg muscle fibers have endured and the length of time needed to recover. There is a time and place for overstepping the boundaries of fatigue, but the day following your longest run of the week is probably the best time to lay low or do something else. Intuitively, I like to use 2 hours as a threshold for not running the next day, but that doesn't mean I don't cross train. I feel surprisingly good on the bike the day after a long run!

It's a constant dilema among serious runners- what's more important- a higher weekly mileage total or sacrficing some easy miles in hopes of turning in an extra quality workout? Normally, if I can bounce back with a good session on Tuesday following a Sunday long run, I think I've made the correct decision.

Check out Rethinking Junk Miles- A Fresh Look at Recovery Runs by Matt Fitzgerald

Weekly Update- Miles or Quality?

Sun: 15 miles slow- just working on completing the distance.
Mon: Bike 10 miles, swim 10 x 100 meters
Tues: 7 x 800 meters on turf, 60 sec recovery. All 2:56 or faster. Great workout!
Wed: 9 miles easy, pm 10 mile bike
Thurs: 5 miles easy, 400 meter swim
Fri: 3 miles in 19 flat- really struggled to maintain 6:20 pace
Sat: 4 miles in 25:12- better than Fri but still found it hard the last mile (6:18/mile)

Total= only 42 miles. 9.5 miles under 7 min pace.

My weekly total is too low, and I'm thinking it may be a better approach to just target one week a month to really nail a high number of sub 7 min miles. Increasing weekly distance while trying to run more quality runs at the same time isn't going to work. I'm encouraged by the Tuesday workout, but Fri and Sat felt way too hard.

Running Times Article

Thanks for the free publicity! Author Jim Hage bio.

Ten Tips to Revitalize Your Long Runs

Like it or not, long runs are a crucial piece of any marathon training program. Guilty of neglecting the long one (my definition of long is anything over 2 hours or 14 miles)for some time now, it's time to see if I can get back into it. Here are some of the principles I am putting to work.

1. Run a new route. I find tackling the same route week after week mentally draining, so I've decided to seek out some new places to run. What a difference when you don't really know where you are going to run or maybe for how long! The danger is getting caught running considerably longer than you plan, which may actually be a good thing.

2. If you can, try to put together 4-5 different long run options, but keep one as sort of a time trial course that you periodically can go back to and test your fitness.

3. Find some off-road. If you are running your long ones on roads, see if you can include some off-road miles. I think it helps recovery.

4. Slow down and forget pace, especially in the dead of summer and winter. If it's been a while since your last 2 hour run, keep the pace slow enough so you still feel ok by the time you hit 10 miles. Today I even went so far as to plan one minute walks every 10 minutes of running (yes-Galloway!). There is something to be said for time rather than distance when quantifying the value of your workouts.

5. Take breaks. It's foolish to think that you diminish the effects of a long run by taking a 5 minute break. I routinely take breaks this long, especially to cool down in hot weather.

6. Leave early. In the summer heat, get out the door early.

7. Extra water. Staying hydrated is crucial. Weigh yourself before and after to make sure you are not losing more than 2% of your body weight. Carry water and/or money.

8. Put in some miles the day before. I'm not ready for 20 miles in one day, but I can do that much on consecutive days. Yesterday I put in a comfortable 11 miles, followed by 15 today. Once my fitness level improves I'll drop the miles on that first day and try to make that second day count.

9. If you are training for a marathon, allow yourself at least 3 months to prepare if you currently have a decent base and can run up to 10 miles. If not, then give yourself 6 months to build up.

10. Run with somebody. I run alone 99% of the time, mainly because I like the convenience of running from home, running my own pace, and not being committed to being someplace at a specific time. However, if you are having trouble psyching yourself to get out the door, it's an option to consider.

Training Update: Dave's Workout Log

After a long spell struggling with a hamstring issue, I am finally able to begin the road back to racing. I'm taking a page out of my Seoul Marathon build-up and starting to count sub 7 min miles.

Sun: 10 miles with 4 at 7 min pace coming back
Mon: rest day- legs are trashed
Tues: 2 x 2 miles in 13:16 and 13:11..8 miles for the day
Wed: 6 x 800 in 3:10, 50 sec recovery..5 miles for the day
Thurs: 8 miles total with 3 at 6:53 pace..
Fri: rest day- legs are trashed- 2 mile jog
Sat: 3 miles in 18:02.. 4 miles total
Sun: 14 miles in 2 hours

Total miles run= 51 with a few light bike workouts and some swimming
17 miles at 7 min pace or under

I'm tracking everything on dailymile.com
but I'll try to post a weekly summary.

Minimalist Training Shoe Alternatives

Call me old school, but I don't see why you can't run "minimalist" by removing the insole of an already lightweight racing flat. Back in my day the popular shoe of choice was the Onitzuka Tiger, shoe that offered no protection other than a thin rubber sole. We had to run light on our feet!

Take a look at some of the lastest 2011 racing flats at competitor.com.

If you want to really go outside the box, , I done some occasional slow jogging in an old pair of $15 Kodomo Aquarius sandals I picked up at a Big 5 store (I added a thin innersole from another pair of running shoes). Unfortunately, from what I gather Croc's filed a patent infringement claim and they may have been discontinued.

I love these sandals and wish I could get another pair.

Other options- go to invisibleshoe.com
and check out their Huarache Sandal kit or Luna Sandals designed by Barefoot Ted. ZEMgear.com is another company I am not familiar with but looks interesting.

For more minimalist options, check out amazon.com.

Adding Salt Before May Improve Running in the Heat

Currently in the testing phase at Sherbrooke, Goulet says, sodium-induced hyperhydration--essentially, drinking lightly salted water in the several hours preceding hot weather exercise--is clearly showing that it produces as good if not better results than glycerol-induced hyperhydration. The biggest trick, Goulet concedes, is making the substance palatable. For his trials, Goulet had the salt water ( just over ¼ teaspoon of table salt per cup) blended with Crystal Light and served at roughly 35 degrees, but adds, "You have to find what works best for you."
-runningtimes.com

In case you missed it, check out
Is Chicken Noodle Soup Better Than Sports Drink? that I posted back in Nov 2009.



Occasionally I mix up some vegetables, seaweed, kidney beans, and chicken with miso paste and hot water in the morning before running.