Man on a Mission
Great clip of Emmon Coghlan visit to Kenya gives a glimpse of where all those great runners develop, including current 800 m world record holder David Rudisha! I'd love to see this whole documentary.
Also included in the clip is legendary coach Brother Colm O'Connell.
Friday, March 30, 2012
Sunday, March 25, 2012
High Intensity Workout Progression
I haven't run a competitive race in months, prompting me to incorporate workouts designed to get me ready "just in case" something comes up. Sure enough, last week I received an email inviting Americans to run the Incheon Marathon- so I decided to enter the 10K.
Five weeks ago I started out with a 2-mile time trial, just to get the feel of warming up and what sort of pace I could maintain. On two consecutive Saturdays I ran 11:46 and 11:47- but both were very hard and way out of my comfort zone.
The 3rd week I chose to run 3 miles on turf and turned in an 18:01- slowing down 10 seconds per mile made a HUGE difference. Next I reverted back to my old stand-by- 800 meter repeats. Again on turf I was very satisfied averaging 2:57 for 8 with 60 sec recovery
Finally, yesterday I had hopes of running 4 x 1 mile under 6 min on turf, but the weather (high winds) did not cooperate. Fortunately I have the option of using the 10 lap indoor track on Camp Humphreys, so went inside and ran 4 x 1 mile in 5:56, 5:55, 6:00, and 6:02 with 5 min recovery. This was a great workout, since I estimate each mile is probably 5-6 sec slow due to tight turns.
Clearly I am in decent shape, but the news is not all good. I've been experiencing knee discomfort for about 2 weeks - giving me trouble during warm-ups and early in workouts. I think it started following a few sessions on the bike, but now it's becoming a significant issue, even giving me trouble in the pool! Usually this kind of thing clears up on it's own, so hopefully this is no different. The plan is to see if I can get through this week, then back off.
Finally, I seem to be struggling more than usual the day following the longer high intensity workouts, a sure sign that I should consider more run recovery days. It's taking me longer and longer (more than a mile) just to get my legs feeling halfway normal. Not much fun.
Five weeks ago I started out with a 2-mile time trial, just to get the feel of warming up and what sort of pace I could maintain. On two consecutive Saturdays I ran 11:46 and 11:47- but both were very hard and way out of my comfort zone.
The 3rd week I chose to run 3 miles on turf and turned in an 18:01- slowing down 10 seconds per mile made a HUGE difference. Next I reverted back to my old stand-by- 800 meter repeats. Again on turf I was very satisfied averaging 2:57 for 8 with 60 sec recovery
Finally, yesterday I had hopes of running 4 x 1 mile under 6 min on turf, but the weather (high winds) did not cooperate. Fortunately I have the option of using the 10 lap indoor track on Camp Humphreys, so went inside and ran 4 x 1 mile in 5:56, 5:55, 6:00, and 6:02 with 5 min recovery. This was a great workout, since I estimate each mile is probably 5-6 sec slow due to tight turns.
Clearly I am in decent shape, but the news is not all good. I've been experiencing knee discomfort for about 2 weeks - giving me trouble during warm-ups and early in workouts. I think it started following a few sessions on the bike, but now it's becoming a significant issue, even giving me trouble in the pool! Usually this kind of thing clears up on it's own, so hopefully this is no different. The plan is to see if I can get through this week, then back off.
Finally, I seem to be struggling more than usual the day following the longer high intensity workouts, a sure sign that I should consider more run recovery days. It's taking me longer and longer (more than a mile) just to get my legs feeling halfway normal. Not much fun.
Tuesday, March 13, 2012
Why Faster Intervals May Not Work for Improving 5K Speed
Having decided to work on running faster for shorter distances this spring and summer, I assumed the best course to develop speed would be to run 400 meter repeats at a pace faster than I was accustomed to- eventually I would adapt and race faster.
After a couple of workouts I had a hunch this approach wasn't optimal, which was confirmed by an article I found by Pete Pfitzinger in Running Times called Lab Report: Essential Ingredients VII. The article states "well-trained distance runners should progressively increase training intensity to . . . VO2 max," and elite distance runners should include "progressive increases in the volume of training at or near VO2 max." What this means is that the fitter you already are, the closer to your current VO2 max you need to train to further improve your VO2 max."
So what are the best workouts to spike your VO2 max? According to Pfitzinger, "Intervals of two to six minutes typically allow runners to accumulate the most time at 95 to 100 percent of VO2 max" (think 800- 1600 meters). What about those fast 400s I was trying to boost speed with? "Training faster than your VO2 max pace does not provide as great a stimulus to increase your VO2 max because lactate builds up rapidly in your muscles and you cannot sustain that intensity for nearly as long." In other words, they leave you feeling pretty flat.
I believe high intensity workouts need to simulate 5K racing- the closer you get to that level of intensity the better, and I'm not sure that running intervals considerably faster than that works as well as running them right on the pace you are capable of.
The last 2 weekends I've done 2-mile time trials in 11:46-47, a pace just slightly beyond my reach for maintaining in a 5K. Today I ran 3 miles in 18:01 and I felt a dramatic difference. By running slightly slower the first mile (6:01 instead of 5:53), I still felt strong and was able to maintain for 2 more miles. Keep this up, and I believe that 6 min pace will soon feel easier to maintain and times will eventually drop.
I am planning a 5K in 4 weeks, my first one is probably a year, so these time trials are helping get back into the racing groove. Stay tuned.
For dinner.... sushi 50% off at the Commissary!
After a couple of workouts I had a hunch this approach wasn't optimal, which was confirmed by an article I found by Pete Pfitzinger in Running Times called Lab Report: Essential Ingredients VII. The article states "well-trained distance runners should progressively increase training intensity to . . . VO2 max," and elite distance runners should include "progressive increases in the volume of training at or near VO2 max." What this means is that the fitter you already are, the closer to your current VO2 max you need to train to further improve your VO2 max."
So what are the best workouts to spike your VO2 max? According to Pfitzinger, "Intervals of two to six minutes typically allow runners to accumulate the most time at 95 to 100 percent of VO2 max" (think 800- 1600 meters). What about those fast 400s I was trying to boost speed with? "Training faster than your VO2 max pace does not provide as great a stimulus to increase your VO2 max because lactate builds up rapidly in your muscles and you cannot sustain that intensity for nearly as long." In other words, they leave you feeling pretty flat.
I believe high intensity workouts need to simulate 5K racing- the closer you get to that level of intensity the better, and I'm not sure that running intervals considerably faster than that works as well as running them right on the pace you are capable of.
The last 2 weekends I've done 2-mile time trials in 11:46-47, a pace just slightly beyond my reach for maintaining in a 5K. Today I ran 3 miles in 18:01 and I felt a dramatic difference. By running slightly slower the first mile (6:01 instead of 5:53), I still felt strong and was able to maintain for 2 more miles. Keep this up, and I believe that 6 min pace will soon feel easier to maintain and times will eventually drop.
I am planning a 5K in 4 weeks, my first one is probably a year, so these time trials are helping get back into the racing groove. Stay tuned.
For dinner.... sushi 50% off at the Commissary!
Sunday, March 11, 2012
2 Miles in 11:47
I ran the same time as last week, however there are signs that I am headed in the right direction.
1. I ran 7 miles the day before, whereas last week I did not run.
2. I felt much better the second mile this time, and ran even splits.
3. My cool-down felt good. I sometimes judge a workout by how I feel AFTER- there are days when I don't even bother with a cool-down jog. That's a sure sign that I am not strong enough or not recovered enough to handle that particular workout.
The meal was just your basic burger- prep time less than 10 min.
1. I ran 7 miles the day before, whereas last week I did not run.
2. I felt much better the second mile this time, and ran even splits.
3. My cool-down felt good. I sometimes judge a workout by how I feel AFTER- there are days when I don't even bother with a cool-down jog. That's a sure sign that I am not strong enough or not recovered enough to handle that particular workout.
Thursday, March 8, 2012
What Are You Eating?
Wednesday, March 7, 2012
Run Faster With Lighter Shoes
Yesterday my workout called for something hard- like 800 meter repeats, and I was disappointed to see the weather was not going to cooperate- windy, cold, and light rain.
Fortunately the Super Gym on Camp Humphreys includes a 10 lap per mile track - the tight turns are less than ideal however this was good enough for me to get in the quality I needed for 800s.
Warm up took longer than usual, and I was having trouble with my right knee, both the result of biking yesterday. And I was wearing Asics Gel 1140s for added protection (left foot has also been acting up). The first 3 with 60 seconds recovery were 3:08, 3:05, 3:04.
Feeling no foot pain I switched to the light-weight Brooks Launch and ran the last 3 in 2:59, 2:59. 2:57- not bad on this track (my guess is the turns cost me at least 1 sec per lap) but I was definitely done after 6. I felt immediately that I was more efficiently with the lighter shoes, landing more mid-foot than heel. My opinion is could increase risk for injury if you are not ready for it, which is why I prefer artificial turf for intervals these days.
Coincidently, check out this recent article in Runner's World- Barefoot vs Running Shoes: Which is More Efficient? Researchers found that adding 100 grams per shoe increased oxygen cost of treadmill running by 1%. They also noted that runners with shoes did better than without, however I would like to see that study repeated on a softer surface. From personal experience, my intervals on artificial turf are always a little faster without shoes.
Fortunately the Super Gym on Camp Humphreys includes a 10 lap per mile track - the tight turns are less than ideal however this was good enough for me to get in the quality I needed for 800s.
Warm up took longer than usual, and I was having trouble with my right knee, both the result of biking yesterday. And I was wearing Asics Gel 1140s for added protection (left foot has also been acting up). The first 3 with 60 seconds recovery were 3:08, 3:05, 3:04.
Feeling no foot pain I switched to the light-weight Brooks Launch and ran the last 3 in 2:59, 2:59. 2:57- not bad on this track (my guess is the turns cost me at least 1 sec per lap) but I was definitely done after 6. I felt immediately that I was more efficiently with the lighter shoes, landing more mid-foot than heel. My opinion is could increase risk for injury if you are not ready for it, which is why I prefer artificial turf for intervals these days.
Coincidently, check out this recent article in Runner's World- Barefoot vs Running Shoes: Which is More Efficient? Researchers found that adding 100 grams per shoe increased oxygen cost of treadmill running by 1%. They also noted that runners with shoes did better than without, however I would like to see that study repeated on a softer surface. From personal experience, my intervals on artificial turf are always a little faster without shoes.
Monday, March 5, 2012
Weekend Workouts- Fast, Then Slow
Saturday I ran 2 miles in 11:46 on turf. I'm not comfortable at all running at this pace, inclining me to believe I need to go back to what I know works- 800 meter repeats and other long intervals. I plan to get strong on those, then drop down to the 400s to work on speed and leg turnover.
Sunday I ran 16 miles in 2 hr 22 on a windy, not so nice day. I had 3-4 sub 8 min miles around 10-14.
Sunday I ran 16 miles in 2 hr 22 on a windy, not so nice day. I had 3-4 sub 8 min miles around 10-14.
Saturday, March 3, 2012
Brooks Mach 13 Spikless Cross Country Running Shoe
Today I ran a 2-mile time trial on turf with an old pair of Brooks Mach 9 Spikeless Cross Country Shoes. Remove the insole and low and behold that's as close as you can get to a minimalist running shoe. The Mach 9 feels like it has a slight negative heel drop, encouraging a mid-foot strike. For $60, I'd like to think this newer Mach 13 version is a good, inexpensive option.
The Recovery Coach- Matt Dixon
Recovery, however, shouldn’t be confused with easy. “Recovery is the thing that enables hard training,” Dixon says. If you’re rested and fueled, you can you push yourself to new heights in key workouts and increase fitness. -The Recovery Approach
This is a good article from Running Times- you can bet that many of us have at one time or another have been carried away by counting weekly miles, or like my weekly sub 7 minute miles.
Doxon's 4 pillars include endurance, recovery, nutrition, and strength. You can bet those key workouts he's talking about are brutal.
This is a good article from Running Times- you can bet that many of us have at one time or another have been carried away by counting weekly miles, or like my weekly sub 7 minute miles.
Doxon's 4 pillars include endurance, recovery, nutrition, and strength. You can bet those key workouts he's talking about are brutal.
Thursday, March 1, 2012
4 Mile Tempo Run in 27:00
I tried to run hard today- a little disappointed in how hard I ran and how slow the time was, but I believe my legs were not 100% rested. I could tell that I really worked because my legs were trashed the rest of the day, not to mention some soreness on the outside of my left foot. I've had this before- slight inflammation and swelling- not a bad idea to stay off hard surfaces the next day or two.
Tomorrow will be light, and I hope to run something very hard on Saturday.
5.5 miles total
Tomorrow will be light, and I hope to run something very hard on Saturday.
5.5 miles total
Wednesday, February 29, 2012
10 x 400 meter Interval Workout
Today I ran a hard 10 x 400 meters on turf. These felt considerably faster than my usual long, grinding intervals (I estimate they were 82-83 sec but not 100% sure- I measured the distance 3 times with the GPS and came out about 5 meters different each time).
Distance won't really matter as long as I keep it the same next time to evaluate progress- the goal will be to inch these down to 80- 81 if I can.
I'll do another time trial of some sort on Friday or Saturday!
Distance won't really matter as long as I keep it the same next time to evaluate progress- the goal will be to inch these down to 80- 81 if I can.
I'll do another time trial of some sort on Friday or Saturday!
Sunday, February 26, 2012
15 Miles in 2 hr 07 min
Good long run today- didn't push the pace but I consider any run for 2 hours or longer regardless of pace a good one.
It's clear that long runs provide benefits for running well at shorter distances (Why Non Marathoners Still Need Long Runs), but I am also in the camp that believes the opposite also holds true- that short intense workouts make a difference in terms of strength during the latter stages of long runs. This is particularly true for the over 40 crowd when pure leg speed begins to diminish.
By the way, I found this result from 2001, when I ran 16:40 for 5K in the Veterans World Championships in Brisbane Australia- my age graded score was 85% , and that's about as fast as I could possibly go at that age- 80 sec laps x 12.
It's clear that long runs provide benefits for running well at shorter distances (Why Non Marathoners Still Need Long Runs), but I am also in the camp that believes the opposite also holds true- that short intense workouts make a difference in terms of strength during the latter stages of long runs. This is particularly true for the over 40 crowd when pure leg speed begins to diminish.
By the way, I found this result from 2001, when I ran 16:40 for 5K in the Veterans World Championships in Brisbane Australia- my age graded score was 85% , and that's about as fast as I could possibly go at that age- 80 sec laps x 12.
1 47085 Peters, Ron N M48 AUS 15:36.25 14:09.28 91.65%
2 47171 Faucheur, Pierre M45 FRA 15:38.85 14:31.35 89.33%
3 47077 Krempl, Marijan M46 SLO 15:41.66 14:27.37 89.74%
4 47427 Tchoumakov, Nikolai M48 RUS 15:42.61 14:15.05 91.04%
5 47045 Bowes, Phillip M M45 AUS 15:55.69 14:46.98 87.76%
6 47401 O'Hara, Robert M46 GBR 16:08.74 14:52.31 87.23%
7 47054 Zeuner, Gary T M47 AUS 16:12.16 14:48.66 87.59%
8 47024 Mahar, Ashley P M45 AUS 16:15.10 15:05.00 86.01%
9 47198 McGREGOR, David K M45 NZL 16:16.99 15:06.75 85.84%
10 47321 Santana, Juan Carlos M45 ARG 16:18.72 15:08.36 85.69%
11 47167 Maesano, Mario M47 ITA 16:20.78 14:56.54 86.82%
12 47443 Stuber, Robert M45 SUI 16:22.70 15:12.05 85.35%
13 47070 Pires, Augusto H M49 POR 16:25.22 14:46.80 87.78%
14 47330 Cushman, Thomas R M47 USA 16:31.42 15:06.26 85.89%
15 47075 Golob, Ivan M46 SLO 16:33.21 15:14.85 85.08%
16 47205 Stevens, Gavin R M45 NZL 16:33.36 15:21.94 84.43%
17 47037 Casey, Joe B M45 NZL 16:37.71 15:25.98 84.06%
18 47222 Elger, David H M47 USA 16:40.81 15:14.85 85.09%
19 47319 Lerra, Alberto Agus M48 ARG 16:41.33 15:08.31 85.70%
20 47081 Lyden, Peter A M46 AUS 16:41.95 15:22.90 84.34%
21 47017 Cowley, Greg J M47 AUS 16:41.98 15:15.91 84.99%
22 47318 Velazquez, Juan C M45 ARG 16:52.06 15:39.30 82.87%
Pre Run Snack!
This is an example of what I like to eat minutes before a long run in the winter- it's hot, it's loaded with sodium, and supplies an ample amount of carbohydrates. To see why the sodium is important, check out Adding Salt Before May Improve Running in the Heat and Is Chicken Noodle Soup Better Than Sports Drink?
11:26 for Two Miles and Age Graded Running Calculators
Yesterday I jogged to the Camp Humphreys track intending to run something very hard but not knowing just what that would be. When I got there, I decided to get it over with by running a hard 2 mile time trial.
Unless you are already racing frequently at the 5K distance, I highly recommend something like this at least once a month. I was a bit surprised how tired my legs felt several hours later, a sure sign that the workout did it's job.
I ended up running 11:26- basically two back to back 5:43s. Now what? This was a 5 lap track and I sense a little slowdown on the curves, so I figure I am in 11:20 shape right now. If I set a goal to run 11:00, that means I have to develop the speed to be able to run a sub 5:30 mile, sub 2:45 for 800 meters, and 82 sec for 400 meters. Then I must have the endurance to hold that pace for 11 minutes.
Looking at the Runners World Age Graded Calculator, a 11:26 predicts me to run a 9:21 if I were 25 yrs old competing in the open division. It also gives me an 84.5 age graded score (the ratio of the approximate world-record time for your age and gender divided by your actual time).
I think the table is wrong! I've reached the 84 age graded score before, but that was running my very best times in great shape, not a last minute solo 2-mile run on a short track by myself. And I am left to wonder why the chart says I need to run 9:39 to reach 100%? Something isn't adding up.
This calculator at runbayou.com based on World Masters Association data predicts a 9:30 and 85.3% as a percentage of the top standard for my age. That makes more sense.
I also took a peek at the McMillan Running Calculator that predicts times at other distances- and based on my 2-mile I am in 3 hour 57 second marathon shape. Maybe with a few more long runs I could do that since my last 2 marathons have been 2:59 and 3:01.
Getting back to training, I'll make it a point to begin working on 400s and try to get those down to 82, along with some 800 meter workouts 2:45 or faster. I'll have to cut the volume (remember last week I did 16 x 400) to focus on speed, and I certainly need to be well rested before these intense workouts. To avoid injury, I'll run these on the artificial turf. And with no races on the calendar, I'll plan some sort of short race simulation time trial frequently on the weekends.
In a way, this is a refreshing change from my long-distance racing focus, and I look forward to seeing how fast I can run at 5K and under.
Unless you are already racing frequently at the 5K distance, I highly recommend something like this at least once a month. I was a bit surprised how tired my legs felt several hours later, a sure sign that the workout did it's job.
I ended up running 11:26- basically two back to back 5:43s. Now what? This was a 5 lap track and I sense a little slowdown on the curves, so I figure I am in 11:20 shape right now. If I set a goal to run 11:00, that means I have to develop the speed to be able to run a sub 5:30 mile, sub 2:45 for 800 meters, and 82 sec for 400 meters. Then I must have the endurance to hold that pace for 11 minutes.
Looking at the Runners World Age Graded Calculator, a 11:26 predicts me to run a 9:21 if I were 25 yrs old competing in the open division. It also gives me an 84.5 age graded score (the ratio of the approximate world-record time for your age and gender divided by your actual time).
I think the table is wrong! I've reached the 84 age graded score before, but that was running my very best times in great shape, not a last minute solo 2-mile run on a short track by myself. And I am left to wonder why the chart says I need to run 9:39 to reach 100%? Something isn't adding up.
This calculator at runbayou.com based on World Masters Association data predicts a 9:30 and 85.3% as a percentage of the top standard for my age. That makes more sense.
I also took a peek at the McMillan Running Calculator that predicts times at other distances- and based on my 2-mile I am in 3 hour 57 second marathon shape. Maybe with a few more long runs I could do that since my last 2 marathons have been 2:59 and 3:01.
Getting back to training, I'll make it a point to begin working on 400s and try to get those down to 82, along with some 800 meter workouts 2:45 or faster. I'll have to cut the volume (remember last week I did 16 x 400) to focus on speed, and I certainly need to be well rested before these intense workouts. To avoid injury, I'll run these on the artificial turf. And with no races on the calendar, I'll plan some sort of short race simulation time trial frequently on the weekends.
In a way, this is a refreshing change from my long-distance racing focus, and I look forward to seeing how fast I can run at 5K and under.
Thursday, February 23, 2012
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.
Check out the Brooks PureFlow
Ranked as Best Buy in March 2012 Runner's World, the Brooks PureFlow! Check out the review at Runner's World Shoe Lab! I like the innovation with the laces. Suggested retail is $90 but this looks like a great shoe for long distance racing/ fast training.
16 x 400 Meters!
This is a workout I never would have attempted in my early running days- but now that I am older I discovered that intervals with short recovery may be more beneficial and actually easier than hard tempo runs.
I do this on artificial turf just inside of lane one of a 5 lap per mile track, starting on curve number 4 and finishing where you would normally start on a 400 track (measured with a GPS). After each interval I jog the 100 meters or so back in just under 40 seconds and start again.
Looking back about one year ago (see this workout), the first time I did this my focus was not on the interval time, rather my overall average pace including recovery. I remember getting those recovery jogs down into the mid 30s brought the average pace down under 6:50 for more than 6 miles. Today my average was 6:55 for 5 total miles.
If you are looking for an alternative to long tempo runs or 800 meter repeats, I'd give the 400s a try, starting with 10-12 keeping the pace reasonable (5K effort), checking not only your splits but perhaps more important your average pace (you need a GPS!).
I do this on artificial turf just inside of lane one of a 5 lap per mile track, starting on curve number 4 and finishing where you would normally start on a 400 track (measured with a GPS). After each interval I jog the 100 meters or so back in just under 40 seconds and start again.
Looking back about one year ago (see this workout), the first time I did this my focus was not on the interval time, rather my overall average pace including recovery. I remember getting those recovery jogs down into the mid 30s brought the average pace down under 6:50 for more than 6 miles. Today my average was 6:55 for 5 total miles.
If you are looking for an alternative to long tempo runs or 800 meter repeats, I'd give the 400s a try, starting with 10-12 keeping the pace reasonable (5K effort), checking not only your splits but perhaps more important your average pace (you need a GPS!).
Sunday, February 12, 2012
Interview with Gerry Lindgren
The head coach, Bob Giegengack from Yale University, was kind of a pompous guy as each day he took a morning nap in the training room and didn’t let anyone use the training room while he was napping. I came in just when he was starting his sleep, so the trainers couldn’t do anything for me and told me to come back in the afternoon. -Gerry Lindgren describing what happened after turning his ankle just days before the 10,000 meter Olympic final in Tokyo.
MY COMMENT: Every time I read an interview with Lindgren he comes up with another story. Giegengack was Frank Shorter's college coach, and this is the first time I've ever seen anything negative written about the guy.
For the complete interview, go to GaryCohenRunning. You can also check out one of my recent posts on perhaps the most intriguing American distance runner ever.
MY COMMENT: Every time I read an interview with Lindgren he comes up with another story. Giegengack was Frank Shorter's college coach, and this is the first time I've ever seen anything negative written about the guy.
For the complete interview, go to GaryCohenRunning. You can also check out one of my recent posts on perhaps the most intriguing American distance runner ever.
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!
Study Shows That Heel Strikers are Injured More Frequently Than Forefoot Strikers
But in general, those runners who landed on their heels were considerably more likely to get hurt, often multiple times during a year. -Does Foot Form Explain Running Injuries?
Does this mean that those of us who habitually heel-strike, as I do, should change our form? “If you’re not getting hurt,” Dr. Lieberman says, “then absolutely not. If it’s not broke, don’t fix it.”
MY COMMENT: The article clearly warns runners not to attempt transition to forefoot striking too quickly, and remember, you have to wear light weight racing flats or minimalist shoes (I'm not sure it's even possible to learn how to forfoot strike in normal training flats). I'd also make it a point to practice your new running form on a soft surface.
In a related abstract Foot strike patterns and collision forces in habitually barefoot versus shod runners, barefoot runners were found to generate smaller collision forces than runners wearing shoes, even on hard surfaces.
Sketchers GoRun Minimalist Running Shoe
Does this mean that those of us who habitually heel-strike, as I do, should change our form? “If you’re not getting hurt,” Dr. Lieberman says, “then absolutely not. If it’s not broke, don’t fix it.”
MY COMMENT: The article clearly warns runners not to attempt transition to forefoot striking too quickly, and remember, you have to wear light weight racing flats or minimalist shoes (I'm not sure it's even possible to learn how to forfoot strike in normal training flats). I'd also make it a point to practice your new running form on a soft surface.
In a related abstract Foot strike patterns and collision forces in habitually barefoot versus shod runners, barefoot runners were found to generate smaller collision forces than runners wearing shoes, even on hard surfaces.
Sketchers GoRun Minimalist Running Shoe
Saturday, February 4, 2012
Ten Minute Post Run Massage Helps Reduce Inflammation!
When administered to skeletal muscle that has been acutely damaged through exercise, massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial biogenesis. -Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage
For more on this finding read the story at Sweat Science.
From now on, I will be using my Rumble Roller after particiularly hard or long workouts.
For more on this finding read the story at Sweat Science.
From now on, I will be using my Rumble Roller after particiularly hard or long workouts.
Friday, February 3, 2012
Saturday, January 28, 2012
Running/Endurance Related Research
Omega-3 Supplements May Reduce Inflammatory Response To Exercise
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation. -Journal of Sports Science and Medicine
Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research
Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury -Current Sports Medicine Reports
IT Band Syndrome: The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)
Patello-Femoral Syndrome: Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.
Achilles: The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.
Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes. Current Sports Medicine Reports
Aging and Factors Related to Running Economy
The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy. Journal of Strength and Conditioning Research (evidence that older runners could benefit from strength training!)
MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong!
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation. -Journal of Sports Science and Medicine
Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research
Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury -Current Sports Medicine Reports
IT Band Syndrome: The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)
Patello-Femoral Syndrome: Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.
Achilles: The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.
Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes. Current Sports Medicine Reports
Aging and Factors Related to Running Economy
The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy. Journal of Strength and Conditioning Research (evidence that older runners could benefit from strength training!)
MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong!
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