Sunday morning is the long run with the lads, although over the years this may have morphed from a Saturday to a Sunday , the weekend long run is the bread and butter run of marathon and long distance runners. We all know that , in the foundation stage at least, this run should be about time on feet. The long run is a reward for all the hard runs you may have completed in the week, it’s a time to smell the roses and eat the pancakes, while enjoying great coffee. Hell, it should actually be time to enjoy running for the pure pleasure of just running. No need to look at the watch (but you must wear a GPS enabled Strava friendly watch of course, otherwise the run never happened!) and time to look up from the pavement and actually enjoy the view of your running surroundings. (Living in Perth and running normally on bike paths close to the ocean this may be a tad easier for me but still you can find beauty anywhere, you may just need to look a bit harder sometimes.)
Over the last 6 months I have been adding distance and doubling up daily and this has been a success, as you can see from my Strava extract. Since Christmas, there has been no slacking off and I feel my body is getting use to the extra workload and I still look forward to every run but….
Recently my friend Mark ‘one speed’ Lee has been joining me for some of my early morning 10k ‘old faithful’ runs and this has made the pace a tad more competitive. This Monday for instance we ended up finishing sprinting up the last hill sub 4min/k pace, on an easy recovery run after the Sunday long run in Bold Park. Not a good idea for us distance fans. This was compounded by a couple of runs early in the week with Justin ‘one pace and it’s quick’ Kelly, after I specifically told him recovery. To add to my pain the runs with Justin were in the middle of the day, so add in heat !
This mornings 24k was again meant to be a time on legs, still recovering from the ADU 100k a few weeks earlier, type of run. Not a chance, with Mark leading from the front we went out pretty hard and came back even quicker. Mark did leave us at one point allowing me to slow the pace a tad but unfortunately (for me) he got lost and rejoined us for the last 5k.
I think you can see the Mark effect from about 20k onwards. Of course you can let Mark go on his merry way but he has the knack of drawing you in and before you know it you’re in a mad dash to the finish. Call it a competitive nature or just plain silly, I suspect at my age it is the latter. (I’m fifty now you know.)
The moral of this story is this week I have been feeling the extra pace thanks to my training partners from hell Mark and Justin. Both are younger, faster and ,at the moment, running less weekly kilometres; add these three things together and you have one very tired 50 year old runner. There is a silver lining to this week of pain of course. If you can survive the experience I believe you come out the other end a better runner but there is the caveat that too many of these weeks will eventually lead to exhaustion and fatigue , which in turns leads to injury. Running the weekly distances I’m currently running I need to be mindful of the 80%-20% split with 80% being easy runs , not the mark Lee version of 20%-80%. (Matt Fitzgerald would not approve!)
The long run is probably the one run just about every runner gets wrong, it’s not in our nature to slow down to a point that you feel there is no benefit. A favourite run of mine is the last 5-10k at marathon pace which may be down to the fact that I feel I haven’t done enough so flog myself so when I’m wolfing down the post-run pancakes I don’t feel guilty. Is this the right approach, according to most coaches probably not but we are fickle things us runners and although we set of with good intentions the next thing you know you’re chasing Mark Lee at the end of your long easy run at sub 3:50min/k pace ! Trust me it happens, I’m sure every running group has a Mark Lee type runner who will push the pace and like rats following the Pied Piper we will follow. On the bright side the pancakes do taste better when you feel you’ve put in a big effort but that’s not the point of the run.
So what to take from this post.? Google ‘Long Slow Run’ and read the results, they will backup the ‘it’s a time on legs run‘ predominately, then next weekend when you are just about done and someone starts to up the pace think about this post and let them go. Long term it’s the thing to do. I reckon the post run pancakes will taste just as good, probably ?
Well after months of talking it up it actually happened, today I turned 50. I have been so focused on this event I even created a website dedicated to it. www.fitfastfifty.com , which now I can promote.
This morning I celebrated as only a runner can with a 14k progressive run with the boys and a Yelo muffin. I mean what more can any man want on his birthday? Good company and quality muffins with coffee and great banter. I really am very lucky to live in Perth surround by some great friends and family doing what I love, normally twice a day.
The question is of course how long can I keep on improving? 2016 was a breakout year with so many PB’s on the back of the extra training I put in. Is this sustainable? I don’t see why not, I’m enjoying the extra training, truth be told, and the results are well worth it. I suppose the real goal this year is the elusive sub 2hr 40mins marathon. I’ve ran 2hrs 41mins 3 times so I’m close, real close. I’ve targeted the Perth Marathon in June this year, which I have ran 12 times so I know the course well. Perfect conditions and it could be on.
There is also the Utah option in October. A marathon built for PB’s as it’s a point to point with a massive 2560 feet elevation difference. (http://www.stgeorgemarathon.com/information.php ) This has been mentioned to my Wife and I received a verbal confirmation that I could ‘maybe’ go. Sometimes it is better to ask for forgiveness rather than permission? Mike, Dan and Jon are all up for it and I’d love to go. Check out the elevation below, how good is that? Of course I would have to tailor my training to account for the beating my legs will take with all that downhill running but Dan ‘ the man with a plan’ Macey will come up with something and we’ll be ready come October.
Funnily enough the course is a qualifier for the Boston Marathon? Go figure, although of course there is no chance of a World Record!
Utah aside I wonder if I will be able to replicate my form of 2016, can I grab a few more PB’s before Father time finally catches up with me? I was even discussing running track this morning, albeit while eating a Yelo muffin and drinking coffee, which may have clouded my judgement. I have never really given the mile a good tilt, I mean how difficult can it be it’s only just over 1600m’s. Sub 4 minutes at 50 years old, that would be special, I would of course be on a bike! Seriously the target for 2017 is not to slow down too much and maybe grab a sub 16:30 5k and my holy grail a sub 2hr 40mins marathon. Early 2018 I’ll be chasing the Australian AURU age group record for the 100k, currently 7hr 58minutes.
Reading this post back it seems to have morphed from a discussion about turning 50 into setting goals to keep yourself honest. That is what to take from this post, it’s no good just running aimlessly you need a goal. This goal gives you purpose and with purpose you have motivation, with motivation you have the ability to be ‘comfortable being uncomfortable’. (A Mark Lee quote this morning.) When you are comfortable being uncomfortable the PB’s will come.
I searched the internet for posts on training in my fifties and not slowing down and found this website which looks promising, I intend to download the book today and read it over the weekend. I’ll let you know how I get on…
http://www.joefrielsblog.com/2015/01/what-it-takes-to-be-fast-after-50.html
By now you may be aware of my latest book—Fast After 50—being in print. In February it will also be ready to go as an ebook. This project started out as a birthday present to myself. I was approaching my 70th birthday and that number was scary for some reason. I was afraid of rapidly decreasing athletic performance. So I decided to read all of the research I could find on aging and endurance. There was a ton of it. For the next eight months I read research studies almost daily while taking detailed notes. From that I decided to post what I was learning to this blog (search “aging” here to find the various posts—more than 20 of them!). The blog posts were so well-received that I knew I had to write a book about what I was learning.
The following is an overview to the book. Should you decide to read the book I hope you learn something that proves helpful. I also hope you’ll contact me and let me know how the lessons here are working for you. I’ve gotten several such emails recently and really appreciate them. Thanks!
So here’s what the Fast After 50 is about…
Prologue
Here I start by telling you the answer to the question that is the underlying theme of the book: Why am I getting slower and what can I do about it? And I get into why I used so much research, rather than simply my opinions, to write this book.
Chapter 1 The Aging Myth
The overriding purpose of this chapter is to come face to face with the aging process by understanding exactly what aging is and also by looking at what the best age group athletes in the world have accomplished in their sports. We also take a look at how “normal” aging differs from athletic aging. The big question here is, How much should one expect to slow down with advancing age?
Chapter 2 The Ageless Athlete
This chapter is about exercise as “medicine.” I get into the common and popular theories of aging so you get a historical perspective of how your advanced age has been explained over time. And I examine some of the physiological markers of longevity, such as telomeres and stem cells, and how exercise alters them—for the better.
Chapter 3 Over the Hill
What’s standing between you and being a fast athlete once again? The challenge is by no means small and requires both dedication and discipline. It won’t be easy, especially at first when your training and lifestyle begin to change. And we’ll dig into lifestyle as a determiner of what your future may look like. That brings us to the twin roles of nature and nurture. You’ll probably be surprised at what aging experts are now coming to believe is the more responsible of these two for how one lives out their life. You’ll come to understand why society at large is doing so poorly in this regard—all of them except you, that is, because you stay focused on what makes you faster. As it turns out, it’s also the stuff that gives you a long and healthy life.
Chapter 4 The High-Performance Senior Athlete
Now the tables begin to be turned. We move away from the downsides of aging and begin looking at what it will take to slow the effect of age on performance or, even perhaps, temporarily reverse it. The objective is to become not only fast but also faster. Here we look at how to once again determine your potential as an athlete, only now an older one. And we start digging into training in order to turn the tide of slowing performance. It all starts with the intensity of your workouts. Surprised?
Chapter 5 Training Basics
But intensity has downsides! I don’t want any injuries or overtraining! Calm down. We’re going to talk now about what stress is in training and why it can cause injuries and overtraining—and, more importantly, how to prevent that from happening. It mostly comes down to greed. We try to get too much too fast. Field testing is suggested to determine exactly where you are right now as an endurance athlete and point you toward faster racing in the future.
Chapter 6 Advanced Training
Now we’re into the heart of the book—how to train as an older athlete. We’ll dig into two of the greatest determiners of performance with aging—aerobic capacity and muscle mass. In this chapter you’ll read about how you can reverse the decline you are undoubtedly experiencing in both of these. Here you will come up with a personalized weekly training routine (I suggest one that is rather novel) to get you back to advanced training once again. Workout types, regardless of your endurance sport, and periodization are described.
Chapter 7 Rest and Recovery
In Chapter 6 you learned about how to train—except for one thing: how to recover. This, in many ways, is the critical concern for the aging athlete as we tend to recover slowly. Here I’ll tell you about such stuff as fatigue (what is it?), sleep (how to improve it), hormones (how to produce more) and nutrition (what the research suggests for older athletes). We also go into a whole host of alternative recovery aids.
Chapter 8 Body Fat
This is the chapter that scares everyone. Nobody likes to talk about body fat—including me. Why do we get more of it, and mostly in certain places, as we get older? Again, the hormone thing! We haven’t got enough and we need more to keep our bellies under control. What can we do about it? Menopause also shows up here. By the end I hope you have a handle (not a “love handle”) on how to combat increasing fat with aging.
Epilogue
Besides summarizing the main lessons of the book, I get into the personal challenges I faced in implementing them. I certainly hope you don’t experience what I did while in the process of writing this book. 2014 turned out to be a doozy of a year and, as a result, I’ve only gotten back on my Fast After 50 training regimen in the last few months. I explain all of this here.
I end the book by thanking the many senior athletes I’ve coached over the past thirty-some years. Amazing people! I remain in awe of how good they are as athletes. The journey for me continues with them as role models.
The last few months has all been about distance. I had the 6 inch ultra marathon at the end of December 2016 ( http://www.6inchtrailmarathon.com ) and then trained hard over the Christmas break so I was as prepared as possible for the Australian Day Ultra ( http://australiadayultra.com ) at the end of January. This entailed so big distance weeks back to back , with little or no real pace work. Ultimately I ran both races well and finished strong so the high mileage was a success. (Thank you Matt Fitzgerald , in ‘Matt we trust’ , http://www.mattfitzgerald.org ) Now though it’s time to start thinking about the next few races on the calendar.
I have two weeks to train and then a 4 race block in 5 weekends, starting with a hilly 12k before , after a week off, exploding into a 3 weekend in a row smorgasbord of racing starting with a 16k (a good old fashioned 10miler) before a 5k and then, one of my favourite races, the Darlington half marathon. Then a few weeks later another 10k, another half marathon, two more 10k’s and then the first goal race , my 13th Perth Marathon. That will keep me honest until the middle of June before I then start to get serious with the City to Surf Marathon in August. The two Ultra marathons at the end of the year give me a reason to keep training but the season for me starts in a few weeks and then continues up to the end of October where I run the Rottnest Marathon.
As you can see for me racing is why I do what I do. It’s not the final position in the field, although that is important of course, for me it’s chasing the PB’s and trying to run faster than I have ever run before. When you cross the line and grab a PB it is the best feeling and makes all the hard work in training worth it. Truth be told I enjoy the training as much as the racing so although I spend a serious amount of time running I enjoy every minute of it, if you didn’t why would you bother? (There is the Mark Lee caveat though when he decides to hoodwink me with promises of an easy run which turns into a ‘first person to break’ sprint !! A very untrustworthy character that Mr. Lee.)
Tomorrow I’ll be getting up nice and early for the weekly 14k progressive run ending up (and starting ) at Yelo for the best muffins in the world (probably) ( http://yelocornerstore.com.au ) with the boys. This will be run number one as I move towards the new 2017 race season, barring the 5k and 100k I’ve already run which were ‘starters’ before the main course really. Then later in the week another one of my favourite sessions the Mona Fartlek. This run is , in my view, a staple diet of speed runners. A 20 minute session with 10 minutes of all out speed and 10 minutes of ‘floating’ , improvement is measured in distance rather than time , which is fixed. The session is explained below.
The Session:Mona Fartlek: (2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition. The session takes 20mins in total.
Distance Mona covered: The session was most often used on Tuesday night at Ballarat’s Lake Wendouree. The first time Mona did it as a 20-year-old he did not complete the Lap of the Lake (6km) in the 20minutes but in his prime he completed the Lake in 17.19 and then continued on to finish his 20min session. He still does it most Tuesdays and even at 52, covers 6km.
History
Mona devised the session with his coach Chris Wardlaw over the phone back in 1983 when he was just 20. He wanted a solid fartlek session, one that would help improve his speed as well as endurance and stimulate an ability to change pace mid-run, something that helped later on his career when tackling the Africans, who had a habit of surging mid-race.
The session became a Tuesday-night ritual for Mona and while it was set up for Lake Wendouree, he’d use it whether training at altitude at Falls Creek or overseas preparing for a championship marathon.
It is still widely used today with Ben Moreau and a host of Sydney athletes doing the session. A recent feature in the UK has led to a number of British runners adopting the session along with a number of runners in the US, although some are calling it the “Mono” session.
A good idea is to set your watch to beep every 30 seconds, so that you don’t have to look down at it all the time.
Mona says
“I was always a stickler for routine and I feel that this session, coupled with my usual Thursday night session of 8x400m with 200m float set me up and gave me continuity with my training.
The 15-second reps came at the end and really forced me to concentrate on accelerating hard when I was fatigued. One night when I was in top shape I covered nearly 7km with Troopy (Lee Troop).”
Tip for other distance runners
For many runners, the session will be too demanding initially and you will need to build into it.
Mona recommends just walking or jogging the recovery as you adjust to it.
Middle distance runners may wish to reduce the length of the session, halving everything (ie: 1x90sec, 2x60sec, 2x30sec, 2x15sec) to make it a 10minute session.
Next of course is some hills sessions. I’ve never really ran too many of these but will be starting this season as a way to introduce something new to my routine. Something about ‘old dog and new tricks’ worries me but I’m sure I can learn to adapt to new ideas and how hard can a hills session be. (Actually even before I even finished typing that sentence I realised it was flawed!) A Runners World article below explains just about everything we need to know about hills.
That’ll do for the moment. I’ll post on other pace sessions later in the week, get into some tempo and threshold runs and the VO2 max experience, and people though running was easy, if only they knew.
If you happen to live in a landscape dotted with tors, pikes and braes, then won’t have much choice about mastering the art of hill running. In fact, your perception of running up – and down – hills is likely to be different from that shared by the majority of the running population.
That would be that hills are the enemy. They’re an obstacle, standing in the way of fast times, a burden to be endured, a muscle-sapping, lung-bursting exercise in pain.
Of course most of this is true. Hills are tough and challenging. They break your rhythm, make it harder to run a fast time and put an immense strain on your body.
But hills are good for you and they’re good for your running. Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What’s more, the benefits are relatively quick to take effect. In as little as six weeks of regular hill training you can expect a significant improvement in your muscle power and speed.
Why hill running works
Runners today increasingly understand the importance of combining strength work with regular running. It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form. The problem is that most runners tend to do the majority of their strength-specific work in the gym, through squats, leg extensions or arm and shoulder presses. While these exercises do increase strength and muscular power, they do it in isolation of your running, focusing on individual joints and small sets of muscles.Hill sessions, in contrast, force the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight, just as they have to during normal running. In addition, on uphill sections your muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides.
Science of hills
Much of the science supporting hill training was carried out in Sweden, initially at the Karolinska Institute. One major study carried out on marathon runners discovered that after 12 weeks of twice-weekly hill sessions, the athletes’ running economy had improved by three per cent. Although the subjects were trained runners, that improvement would still have helped them clip as much as two minutes off a 10-mile time or six minutes off a marathon.Other research, carried out by Dr Bengt Saltin, discovered that runners who trained on hills have much higher concentrations of aerobic enzymes – the chemicals which allow your muscles to function at high intensity for long periods without fatigue – in their quadriceps muscles than those who did all their running on flat terrain. Heightened aerobic power in your quads gives you improved knee lift while running and also accelerates each leg forward more quickly as you run, which improves your speed.
Those who run on hills have also been shown to be less likely to lose fitness when they take time off from training. And many scientists believe that hill training can improve the elasticity of muscles, tendons and ligaments, allowing these tissues to carry out more work with less effort and fatigue.
Going Up
It is the moment all runners dread. You turn the corner and right in front of you is a big, imposing hill. But don’t wince, focus. Shift gears both mentally and physically and prepare to attack the hill; don’t let it attack you. Running hills well is all about rhythm; if you let the hill break up your rhythm you will slow dramatically. But if you make the proper adjustments and maintain your cadence you’ll make molehills out of the mountains. Here’s how:
- As you start uphill, shorten your stride. Don’t try to maintain the pace you were running on the flat.
- You are aiming for equal effort going up as well as down, not equal pace. Trying to maintain the pace you were running on the flat will leave you exhausted later in the race or session.
- Take ‘baby steps’ if necessary and try to keep the same turnover rhythm that you had on the flat ground.
- Your posture should be upright – don’t lean forward or back – your head, shoulders and back should form a straight line over the feet. Keep your feet low to the ground.
- If your breathing begins to quicken it means that you’re either going too fast, over-striding or bounding too far off the ground as you run.
- Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. Try to maintain the same steady effort and breathing throughout.
- In a race, or when you’re training on a undulating course, run through the top of the hill. Don’t crest the hill and immediately slow down or pull back on your effort.
- Accelerate gradually into the downhill.
Coming Down
Most runners make one or two obvious mistakes when running downhill. They either sprint, which causes severe muscle soreness later on, or they’re so hesitant to surrender to gravity that they’re constantly braking, which fatigues the quadriceps muscles. The optimum pace is somewhere in between. Try not to let your feet slap on the ground when you are running downhill. Step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, in which case you need to strengthen them. To help your downhill technique, follow these simple tips:
- Try to visualise gravity pulling you down the hill.
- Try to maintain an upright body posture, keeping your torso perpendicular to the horizontal.
- Keep your feet close to the ground for maximum control, and land lightly.
- As you increase your pace, emphasise quicker turnover rather than longer strides, though your strides can be slightly longer than normal.
- The key to efficient downhill running is to stay in control. When you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
- If you start to run out of control when descending, shorten your stride until you feel you are back in control again.
Key Hill Sessions Running hills is like doing speedwork, in effort if not in outright speed. It is hard on your body, so don’t do more than one of the following sessions per week. Hill Intervals
This is the most basic and yet one of the most beneficial of sessions. Warm up with a 10- to 15-minute run and then do a set of intervals on a steep slope – it can be anywhere from 30 to 250 metres long. On the uphill section try to run at an intensity that is slightly harder than your best 5K race pace. Jog back to the foot of the hill and, when you’ve recovered, run hard up the hill again. Start with four or five intervals and gradually build up. You can increase the severity of this session by increasing the number of intervals and/or reducing the recovery time.
Benefit Boosts leg-muscle power, giving you quicker, longer strides.Hard Hills
For this session you need an undulating loop which includes a variety of climbs and descents, rather than a single slope. After a warm-up, start to run continuously over the rolling terrain at slightly less than 10K pace. Try to attack the hills on the climbs, building gradually to 10K race pace. Stay relaxed, balanced and under control on the downhill sections. Even if you have to loop around and double back on the same hills, try to find a route where you are constantly climbing or descending.
Benefit Increases leg-muscle power, improves the fatigue-resistance of your muscles and prepares your legs for harder sessions and races.Indoor Hills
If you are reading this in Lincolnshire or Holland, don’t worry, you can make your own hills with a treadmill. Again, warm up with 10 minutes of easy running, then set the treadmill to a one per cent gradient and the speed to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent, increase your oxygen consumption by 25 per cent and quicken your breathing by 35 per cent. Run easily for five minutes and then try to repeat the interval. Over time you can force yourself up to four seven-minute intervals (five minutes at one per cent, two at five per cent) and reduce your recovery to three or four minutes.
Benefit Conditions you to attack on hills and makes you an explosive hill runner.Bounding up Hills
After a thorough warm-up, ‘bound’ up the same hill you use for your intervals. As you run up the hill, spring from foot to foot with an exaggerated vertical body motion, bringing your knees up high and stretching the Achilles tendons fully as your feet hit the ground. To do this, land on your toes with each foot-strike and rock back onto your heel before springing upwards and forwards again. Start with four or five repetitions. To recover, jog easily down the slope.
Benefit Enhances the strength and elasticity of your muscles, tendons and ligaments and makes you a more efficient runner.Group Hills
One of the problems of training with any mixed-ability group is balancing the effort and recovery of each person. That’s especially the case on hills. To train effectively as a group, set off together on a moderate climb (between 50-100 metres from top to bottom). When the fastest person in the group reaches the summit of the hill, everyone turns around and jogs back to its foot, ideally reaching it at the same time. The goal if you are new to hills is to start gently and to gradually improve your position on the slope with each interval. Those running at the front should run the session as a basic hill interval session.
Benefit Combines all the physical benefits of hills in a more motivating and competitive group environment.Downhill Hills
Most people’s idea of hill running is only half the story. Hill sessions usually concentrate on running up hills rather than down, the implication being that downhill running is the easy part and requires no practice. In truth, efficient downhill running is a skill that will save you just as many seconds in a race as efficient uphill running.Start on a gentle slope with a stretch of flat terrain at the base. After 10 minutes of jogging, ease into the descent with a short (50-metre) burst. Build up over time to as much as 300-400 metres downhill. Focus on your technique and try to go with the natural pace of the hill, but under control. Don’t sprint down, and try to avoid the opposite situation, where you try to brake with feet and quads. You can either focus specifically on the downhill section, in which case jog or run/walk back up the slope, or combine it with another hill session and take your recovery at the base. Ideally, though, you should do your downhill training on a rolling course where you can naturally practice the transition from uphill to downhill running. Running down after a hard climb, rather than taking a breather, is one of the key skills of hill running.
Benefits Conditions your legs against delayed onset muscle soreness, optimises your performance on hills
In 2013 I ran quick all the time, by quick I mean sub 4min/k average every time I put on my trainers. Be it a 10k, 21k or 30k, my goal was to finish with a sub 4min/k average. To compound this issue I also stopped running long runs after reading an article in Runners World magazine about a training program where you would run at your marathon pace all the time. The logic was if your marathon pace became your normal pace when you were tired during the marathon you would revert to your normal ‘training pace’, which of course would be your marathon pace. The training program also recommend not running too many long runs but more runs around the 20-25k distance.
This training program yielded some good results but I sacrificed my top end speed as I wasn’t running any tempo or threshold runs, just lots of sub 4min/k’s. Raf from the Running Centre (http://therunningcentre.com.au ) picked me up on this on Strava ( http://www.strava.com ) and recommended I try a 10k threshold at least once a week, just to break the monotony of running the same pace for every run. I was surprised when I tried to add pace as I struggled and my 10k times weren’t that quicker than my ‘normal’ pace. Something was amiss and I was found out at the Bunbury Marathon in 2014 when I blew up after leading the race for the first 10k. I admit there was also some mental problems as I was defending my marathon title after winning (my only marathon victory) in 2013. I had gone out at my 10k pace truth be told and at 15k my race was finished. I met Raf afterwards, in the hotel spa of all places, and he could sense my disappointment of finishing 4th in a time of 2hrs54mins, when I aiming for a sub 2hr40min finish truth be told.
For the rest of 2014 I struggled on (Bunbury was in April) and although I managed 2hrs 46mins at the Perth Marathon I never managed to reach the heights I had reached in 2013. Something needed to change and in January 2015 I was taken under Raf’s wings and given a program for the Perth marathon, my first training program at the ripe old age of 48. The first 3-4 months were harder than I expected as I really struggled with the top end pace work. The steady and long runs were do able but my top end pace just wasn’t there. Over time I did improve of course thanks to Raf’s coaching skills but all the good work was undone by a slight stress fracture just before the Perth marathon. (Picked up on the last steady run , a week out ! Always the way ?) I ran a 2hrs49mins, 9th place finish, but Raf had me in better condition than that but the injury played on my mind.
After Perth Raf gave me another training plan for the City to Surf marathon in August and I stuck to this one and ran a good time for a 4th place but more importantly a strong race and strong finish. My first good marathon for over a year. Although I enjoyed working with Raf I was time constrained by my family, work, life etc, the runners quandary. I decided for 2016 to take what Raf had taught me and adapt my training accordingly.
I think the most important thing Raf taught me was there is no such thing as ‘junk miles‘, every kilometre you run is doing you some good, at whatever pace. This to me was a ‘lightning bolt’ moment as I was so use to running every run as a tempo and finishing with nothing left in the tank. I just didn’t run slow, ever ! The first few runs I ran at a slow pace I was questioned on Stava by my running friends as to whether I was injured, such was the disbelieve that I could run anything bar sub 4min/k’s. I must admit the first few times it felt alien and I had to really work hard to run slow. Raf introduced me to the Maffetone training method ( https://philmaffetone.com , I have mentioned this a few times on the blog.) and I was off building my foundation for the success which was to come in 2016.
Fast forward to the Perth marathon of 2016 and I just about ran a negative split and was 2 minutes quicker than the previous year. (You can read the post regarding Perth 2016 on my new website http://www.fitfastfifty.com ; http://fitfastfifty.com/index.php/2017/01/25/perth-marathon-2016/ ) After Perth I added the double days and the PB’s came tumbling down and my confidence returned in spades. I managed to drop my 5k, 10k, 16k,21k and 50k PB times and by quite a chunk each time. So how did I do it ? Basically I slowed down, ran more and raced more. It really was (is) that simple. Taking what Raf taught me, reading Matt Fitzgerald’s books and a sprinkling of Maffetone added to the mix and hey presto.
Thanks to Strava (in Strava we trust) you can see how this slowing down is trending on my 10k go-to run of choice. (see below) Over time you can clearly see my running average pace for the 10k is slowing but in the same period I have ran probably 10 PB’s, so there is a correlation of slowing down to speeding up when you put a bib on your chest. Of course I have added distance and more time on my feet into the equation, combined with racing more but the slowing down is a factor.
It really is a case of slowing down to speed up.
This morning, on the week anniversary of the Australia Day Ultra (ADU) , I was running a 10k easy but feeling fatigued to a point I was finding maintaining 5min/k average a struggle. It was just about 8am , the exact time a week earlier I was finishing the last kilometre of the 100k in about the same pace. This mornings run I was well rested the night before and, truth be told, had an easy week recovery. The legs though were struggling to maintain the last lap pace of the ADU. Fatigue had come to pay a visit and it was time to take an afternoon off.
When fatigue comes calling the best thing to do is rest. I have posted before about running on tired legs and the benefit of this but I feel fatigue is the next level and probably needs to be approached from the ‘rest is good’ angle. You’ll know the difference between fatigue and tired legs because there is more of a mental feature involved in fatigue. It’s not just the legs that are normally tired, it’s you thinking you ‘just ain’t feeling it’. Even after the 1k (always go for at least 1k before deciding to pull the pin on a run, most times things begin to improve in k2) which you normally use as a tester you still can’t seem to pick up the pace. You can normally finish the run if it’s less than 10k, anything more and you need to reconsider and probably turn early.
Rest is good solution to fatigue but it depends on your workload, in my case I didn’t run in the afternoon , saving my legs for Sunday’s long run with the boys. I’ll make an effort to run within myself tomorrow but must admit if the boys decide to go hard I’ll have to go with them, it would be rude not to. The fatigue I’m feeling at the moment will pass and listening to my body I realise this is a small road bump on my freeway to PB land and one that will be negotiated. The afternoon was spent blogging and drinking tea and eating the odd biscuit, not a bad way to rest in my view. Running really is the sport that keeps on giving, when your body feels it needs a rest you get to drink tea and eat biscuits, I mean what other sport gives you that option. (Tomorrow is another bonus day for us runners, the post long run pancakes. Running really is the sport of the Gods.)
Since June last year I have doubled up most days and I certainly feel my body is now use to the two runs a day, albeit normally easy runs. This extra workload culminated in many PB’s in the final few months of 2016. When something is working there is no point changing it so for the foreseeable future it will be double up days , continuing to build up the foundation from 2016. The only issue with my master plan is really I haven’t factored in rest. It is something I’ve not done in the last 6 months and even now do not intend to have rest days moving forward. That is not to say this is the right thing to do but I’m enjoying my running so much lately a day off is not something I aspire to. So it’s time to roll the dice again and see if I can persuade the body that the workload is achievable and the end result justified. I’m confident I can, until then I got time for one more cup of tea and maybe a digestive or two…
The article below from Jenny Hadfield from Runners World gives a few reasons for fatigue and solutions. Worth a read.
I have seen this in my athletes, and in most cases if you look at the following variables, you can identify the culprit and modify your plan to preserve your training season. The first step is becoming aware, so you’ve already been there, done that. Let’s move on the step two and see if any of these apply to you.Progression load. It can be tempting to improve the progression rate or volume of your training when your goal is to improve, but if you do so without a proper base to support the load increase, it can drain you. When trying to improve time, it’s best to change volume and intensity workloads based on your training recipe and what’s worked in the past, as well as where you were fitness-wise when you began the marathon-training season.For instance, if you ran a 3:50 marathon last year training on four days per week and two 20-mile long runs, you could improve that by adding in speed workouts and progressive cutback runs. Some try to add a lot more 20-milers or 20+ milers to the mix, thinking they’ll cover the distance more efficiently, but it can end up draining you. If you dramatically changed your training plan or added a lot more to your core plan, this may be causing your body to break down. The good news is it’s not too late, as you can revamp, modify and make more gradual improvements this season to allow your body time to adapt and get stronger.The elements. It’s no secret that it’s harder to train in the heat, and the country has been in a heat wave the past few weeks. Training for long-distance events in extreme heat can suck the life out of you and require a lot more recovery. Take a look at when your symptoms started. If that timing correlates to the heat wave, your tiredness may be due to chronic dehydration, heat-related stress, and general fatigue from the greater demands of training in the heat. I’ve shared three ways to train safely in a heat wave here and nine tips for keeping your cool here.Training by pace. My coaching philosophy is based on training by the body rather than by pace because when you listen to your body, you’re in the optimal training zone for the purpose of the day’s workout. Training is about doing strategically placed, purposeful workouts in a progression to apply just enough stress to the body that it adapts and gains fitness. Often the missing link in training plans is tailoring it to your body, your life, and your fitness.If you’re training by a calculated pace based on a formula or a race you did four weeks ago, you’re likely to over- or under-train, as your body is never in the same place daily. It’s like guessing the winning lottery numbers. The body knows effort not pace. For example, a common mistake I see runners make with long runs is to base them on planned finish time or just bump them up faster than last year’s training pace because the goal is to improve. That’s fine until you start running in your anaerobic zone because of the heat, lack of sleep, or the fact that it’s early in the season, and your fitness doesn’t support the planned pace. You end up struggling to finish or completely wiped out when you do. If you continue on this trend you can accumulate too much stress and end up in a continual state of fatigue, unable to recover from the greater demands of training along the way. One sign that you’ve overdone it is if the fatigue doesn’t subside after a few weeks.It’s actually easier if you let go of pace as a guide and run with the flow of your body and the purpose of the day’s workout. If your plan calls for a Tempo Run, the goal is to run at a sustained effort at—or slightly above—your threshold. That is not based on a pace but a metabolic system in your body. If you train by the purpose of the workout, your pace will vary throughout the season (that’s the fun part). Read How to Run a Tempo Run in the Heat. The goal is to train first by the purpose of the workout, and then by the body. Let your pace be the outcome of the workout. That way, you can have fun watching your body progress as you run longer, cover the miles more quickly, and become comfortable with how varied pace can be day to day and week to week. Sleep, rest, fuel and life stress. When you’re asking your body to train hard for a marathon, all of the other variables need to be in balance to support your efforts. Elite athletes are known to sleep 10-12 hours a day, plus a nap! They treat sleep as a recovery tool and invest in it to perform at their best. When your body is lacking quality sleep, fatigue is the first symptom, followed by other negative consequences like hormone imbalance, which can dramatically affect your energy, health, and performance down the road. Your body will require more sleep when training for a marathon. Train like an elite runner, and invest in getting your Z’s.Getting in enough complete rest days and easy running days is also key. I was shocked to learn that an elite runner friend of mine ran 8:30 pace for his easy recovery runs—that’s a whopping 3+ minutes slower than his harder running efforts. If you run your easy days too hard (which is very easy to do), you don’t recover and carry that fatigue forward to your next workout. Running with a slower friend and cross-training at easy-to-moderate efforts are great ways to assure you’re truly going easy enough and bridging the gap between your long and harder runs. Invest in at least one complete rest day weekly to balance the demands of expenditure with restoration. This is especially true for those that lead busy, hectic lives.Lack of calories is a biggie when it comes to energy drain. Take an inventory of your expenditure by using a free log like Fitday.com, and make sure to refuel with enough calories via high-quality carbohydrates, proteins, and fats. Everyone has a unique metabolic system, and what works for me may not work for you. This is why keeping a log for a month will help you tune into how much energy you need, identify the balance of ingredients (carbs, proteins, fats), and allow you to see whether your recipe is fueling you well. You can also experience the same energy drain if you’re not taking in what your body runs well on. For instance, some do well on a traditional higher carbohydrate diet (C-60%/ P-25%/F-15%), while others shine with a mixed diet and a more equal blend (C-40%/P-30%/F-30%). Keep track, tune into your body, and take note of your energy and emotions after you eat. It’s an easy and effective way to find out what kind of fuel your body prefers.Whether you’re starting a new job, in the middle of a snarky divorce, or moving, life stress has an effect on your overall health and requires energy to navigate through it. As best you can, try to eliminate the drama and stress from your life. Sometimes just identifying what drains you is enough to motivate you to remove it from your life. If it’s inevitable stress, find other ways to reduce the toll on your body (sleep, down days, fewer running days, meditation). The idea is to remove the environmental stress to make room for the demands of your training.Read the label. Take a look at the side effects of any medications you’re taking. Some list fatigue and other unfortunate side effects that, when blended with a demanding marathon training season, can suck the life out of you and your legs. It is also common for endurance athletes (especially women) to have low iron, folate, and other B vitamin levels which can have a profound effect on your energy levels and life performance overall. In many cases this can be resolved by a properly balanced diet and adequate caloric consumption. Some runners need to take additional supplements to achieve balance. The key is to know what you’re putting in your body, go with clean foods with few ingredients, and your body will reward you with improved health and energy.Finally, you’ll be surprised at what you can accomplish by tuning into your body and life. You may find it’s as simple as changing your focus from pace to effort or adding a few hundred more calories to your day. The great news is you identified the fatigue, reached out for help and guidance, and now have the tools to assess why you’re feeling this way. In many cases, with a few tweaks to your routine, you’ll be back up and running at 100% in a matter of days or weeks.
Thanks to my very talented friend Rob Donkersloot from why walk when (http://www.whywalkwhen.com ) I have attached a short video documentary on my first attempt at a 100k ultra. I ran the Australia Day Ultra ( http://www.australiadayultra.com ) last week and after the posting about the experience the video below captures its beautifully, they say a picture is worth a thousand words, video is so much more.
Running the ultra was hard work, of course, but the feeling of finishing and running outside your comfort zone, attempting something new, is worth the hardship and extra time in the ‘pain box‘. Can’t wait for next year……
https://vimeo.com/201134104
After the Australia Day Ultra ( http://australiadayultra.com ) I actually felt good the following day. You would have thought that after running 100k your legs would have been ‘goosed’ but not the case. I actually felt a lot better compared to running a marathon. On the Sunday after the race, while taking my dog Stanley out for a walk, I reflected on why the legs felt so good. (Note: I use the term ‘so good’ loosely of course, in context to running a marathon.) I felt refreshed enough to run Monday and Tuesday and even doubled up Wednesday and Thursday. So maybe going longer but slower is easier on the legs, can a 100k be easier to recover from a marathon.? I really believe the answer is yes, well in my case anyhow. This has been a pleasant surprise from the race that keeps on giving.
It looks like I am not alone in my theory, the quote below is from Alex Varner.
“A high level road marathon takes me longer to recover from,” admits Varner, 29, a member of the Nike Trail Elite team. “For me, it’s the repetition and pounding that occurs in the same few muscle groups in a road marathon—in my case, calves and quads—while a 50 miler requires some usage out of a much wider range of muscles. So, while I may be sore in more areas after a 50 miler, the damage is far less acute than it is in my calves and quads after a road marathon. The road marathon results in soreness that’s an inch wide and a mile deep while a trail ultra results in soreness that’s a mile wide and an inch deep, and for me, the latter has proven easier in terms of recovery.”
Different Soreness, Different Recovery Strategy?
Given that, should runners who race different distances that affect the body (and mind) in different ways, employ different recovery strategies afterward? Surprisingly not, according to many top athletes and coaches.
“The short answer is: the distance or gnarliness of the event doesn’t dictate recovery,” says Flagstaff, Ariz., ultrarunner Ian Torrence, the ultra coach for McMillan Running and a winner of over 50 ultra-distance races in his own right.
Torrence, 42, says post-race recovery boils down to three key factors, regardless of distance, duration or terrain:
- Specificity in training. “If an athlete trains appropriately for a trail 50-mile or road marathon they will train on terrain, surfaces and for durations that the event requires,” he advises. “Do this and recovery from the event will be easier than if you had not.”
- Experience. “Subsequent efforts are easier to recover from than the first,” he says. “The mind and body are more prepared for the next time the rigors of the event are presented.”
- Race-day strategy. “Running harder than warranted in hot and humid weather, improper pacing tactics and unacceptable hydrating or fueling plans will negatively impact post-race recovery for both a marathoner or ultrarunner.”
Varner, who lives and trains in Mill Valley, Calif., follows a similar recovery protocol after any race that’s marathon distance or longer, usually taking 1-2 days completely off from running immediately after the race, followed by another 1-2 weeks of easy running before he attempts any faster workouts.
‘If I can, I get a massage, stretch, roll and take an ice bath if I’m feeling up to it,” Varner says of his post-race recovery protocol. “The biggest difference is that after a road marathon, I have to concentrate much more on those few muscle groups that are really sore while after a trail ultra, everything is kind of sore, so I go with more general rolling and stretching.”
It’s important to keep in mind that everyone recovers at different rates, emphasizes Torrence, and that rushing back into training after a tough race, regardless of how long it was, is usually a recipe for injury or burnout. “Take the time you need to feel good again, both physically and mentally,” he advises.
It took about five days after this year’s Boston Marathon until my hamstrings felt like they were functioning normally again, and at least another five before I could wrap my head around resuming any kind of regular running schedule. For me, this is pretty much par for the course following a road marathon. It hits me hard and the after-effects tend to linger for a while. Compare this to last December’s North Face Endurance Challenge 50K—my second trail ultra—where my feet, hip flexors and quads took a brunt of the beating, while my upper arms and lower back were also quite sore for a day or two afterward. Interestingly, I was ready, willing and able to start running again just three days post-race—empirical evidence that on some level, an ultra-distance trail race appears to take less of a toll on my body and mind.
While the speed in which you bounce back from a road marathon versus a trail ultra will likely differ from my experience or that of other runners, the universal take-home message after a long race is clear: respect the recovery afterward and give both your body and mind the time they need to fully recharge.
The best recovery of course , as we all know, is Yelo muffins and seeing Thursday is progressive day it was an ideal time to pop along and run a recovery 10k while some of the boys ran the normal progressive 14k. Must admit the legs felt better after the best muffin and coffee in the Southern Hemisphere. (and probably Northern Hemisphere as well)
Today I ran the Australia Day Ultra , my first (and probably only ) 100k ultra. I had entered this race last year and got cold feet and parachuted down to the 50k instead where I managed to pick up a podium finish. This race jump started my racing year and I had my best year yet winning three events and placing in many more. To this end I entered the 100k determined to see it through and at least start.
So midnight last night I lined up with 50 other ultra runners and set off on my first 100k ultra. The more observant among you would have noticed the start time in the previous sentence. Not many races start at midnight but because of the possibility of a hot day in sunny Perth the safest option is the late (or really early depending on which way you look at) start. I had managed to get a few hours sleep before the race by paying for a hotel, an expensive option but with hindsight a good one. Running for 100k would be difficult, starting at midnight wouldn’t have helped but with no sleep it would be suicidal.
The start at all smaller ultras is the same with the race director usually having to coax the runners to the start line like a pied piper. Once we did get running myself and Jon found ourselves in the lead for the first few kilometres and we joked we couldn’t actually see what pace we were running as it was too dark to see our Garmin displays. Anyhow we waited for the rest of the field to catch up and joined with two others runners, the T-train and Mikey Mike, and set off into the night.
The race is a 12.5k out and back loop which you need to run 8 times (do the math) for a 100k. Being this was my first 100k I had no idea what to expect but have decided to set out at around 4:50min/k pace and try and hold it. The plan was 50k in around 4 hours 5-10 minutes and then maybe a tad slower for the second half for a 8 hour 30 minute finish, or there abouts’. With ultras there are so many variables it really is a lottery when predicting finishing times but you need a goal in any race, in my view. The first lap was very verbal in our group of four runners who had settled into 4th place overall, with 3 runners ahead of us. (which is the norm apparently when you’re fourth.) Second lap was similar to the first with all of us confident at the pace and, being so early in the race, generally relaxed and easing into the event.
Running in the dark has it’s own challenges and for me the most challenging part was my choice of weapon. I had gone for the hand torch option as I’ve never been that keen on the head torch, I left that to Jon who had invested in a head torch that you could probably see from space. It was bright and I’m sure the runners coming the other way would have been temporarily blinded with the halogen glow a tad less powerful than the sun ! The only fly in our oitnment was the battery life of Jon’s head torch, good for only just over 2-3 hours , so as we moved into the 4th lap we were on borrowed time and the glow soon starting to lose it’s ‘blinding’ option. I feel this was why the T-tone put a move on as we reached the end of the 4th lap and Jon was dropped. The T-train can be unforgiving when challenged and all Jon’s good work was forgotten in an instant. I must admit to being torn between going with Tony as although Jon’s head torch was dying a slow death it was still brighter than the alternative. Thinking long term, and knowing the sunrise was coming in less than 90 minutes, I went with Tony but the next lap was ran in a dark place without the virtual sunshine of the Jon’s head torch. This was actually quite depressing because we were also entering the second half of the race and when you’ve ran 50k and still have 50k to go it ain’t a ‘nice warm, fuzzy feeling’, trust me on this.
Never having ran a 100k I was always prepared for a situation where I would need to dig deep to be able to carry on churning out sub 5min/k kilometres. It was to come at the beginning of lap 5 when the T-train blew a head gasket (and a groin strain I think) and Mikey Mike also departed the BK ‘pain train’, leaving just me and my dodgy hand torch. On the bright side I had managed to sneak up a few positions as two runners ahead of me had pulled out. All of sudden I was in second place and only had to run 36k to cement the place on the poduim, how difficult could that be, especially after already running 64k? The answer is very difficult. In a marathon you normally hit the wall at 32k and can then negotiate the last 10k , in an ultra the wall may manifest itself any time after half way and worse case scenario you could have nearly 50k of post wall race to run, gotta love an ultra? I did manage to avoid the wall in this race thanks to good pacing and an esky filled to the brim with nutrition and hydration that kept me fully fuelled. As I have mentioned on many occasions it is generally acknowledged an ultra is really an eating and drinking conception with running between the aid tables. I can concur this is the truth, get the fuelling wrong and it doesn’t matter how good a runner you are you will stop and it will turn ugly very quickly. On a side note Jon loves his nutrition strategy and food in general, truth be told, and the highlight of the race for me was Jon offering me some potatoes as we crossed on one of the later laps. I swear his bag of potatoes was enough for every running in the event!
I have attached a photo of Jon below just before the presentations, I’m not sure it he was coming down from a sugar high or just plain ‘goosed’ after the run. It’s hard to tell with Jon sometimes…..
Right, I digress for a change, where was I, oh yes just entering the second half of the race and I was running alone after all the members of the T-train ‘train of pain’ had deserted me. Lap 5 (kilometres 50-62.5k) was uneventful bar the sunrise which meant we could jettison the reflective tops which were mandatory (health and safety apparently) and my hand torch (which was just about useless anyway). It was good to be running in daylight and I even got a second wind as I started lap 6 (kilometres 62.5 -75k) and threw in a 4:25min/k early on. I remember thinking to myself this ultra running wasn’t that hard and even contemplating a good negative split and maybe even a sub8 finish. Silly boy, about 3k later it was back to the maintaining a sub5 min/k and grinding them out. Amazing how quickly the whole race changes and I suppose in an ultra the ‘swings and roundabouts‘ come thick and fast and it’s about trying to maintain an ‘even keel’ throughout.
I continued on my merry way for lap6 feeling very tired (surprising that.) and starting to understand the pain an ultra puts you through. Compared to a marathon this is certainly more mental and I prepared myself for lap 7 which I knew would be the hardest as the finish line would be in sight on the final lap. Starting lap 7 (75k – 87.5k , wow these numbers are starting to add up!) I had to dig deep and this lap was always going to hurt. You’re already struggling to keep to your required pace and you still have 25k to go, which is 2 hours of running minimum. I remember thinking this when I set off on lap 7 knowing this next 12.5k would be a test and I wasn’t disappointed. They say an ultra is a good mix of metal strength and running fitness and lap 7 showcased this. I was counting down the kilometres one by one as I struggled through what I considered would be the race decider, get through it and I knew I would make the distance but start walking and the last 20k would be a real struggle. Eventually I got to the start/finish line for the 7th and final time. (87.5k – 100k) Starting out on the final lap was uplifting and mentally I knew I would now make the distance.
Although I was confident of now finishing it didn’t make the actually racing any easier. I was now determined not to ‘blow out’ and set myself a goal of keeping each kilometre below 5min/k. Being the last lap made every step easier as I knew it was the last time I would be doing it , after 7 previous iterations. Again it was still a painful last hour but made easier by knowing the finish line was insight.
Eventually I get to the end of lap 8 and after a final flurry into the finishing straight it was time for a few press ups and a medal. Mission accomplished, a good time and, due to so many people dropping out , a 2nd place finish. (Amazing how easy the last 500m is with the finish line in sight. If you could somehow persuade the brain to release this ‘finishing spurt’ stretch a bit earlier the race it would be so much easier. I say a bit earlier I’m thinking like 25 k earlier !)
Of course no BK post would be complete without the post race celebrations and it was off to the Dome cafe for waffles with maple syrup and extra bacon as a finishing treat. I mentioned this in a previous post and for the last 25k this feast was at the forefront of my mind. These treats in the last few hours of an ultra are priceless and can get you to the finishing line. Also I’m a big believer in treating yourself after you’ve achieved any running milestone, actually treating yourself full stop is good but you need a good reason for the treat before the treat becomes the norm; you’re then in a world of trouble as pancakes become your staple diet !
Will I run another 100k ? Once I finished I would say ‘not a chance in hell’, but now typing this I’m thinking it would be nice to go sub 8 and how bad was it really ? The classic ‘women and childbirth’ question, ask any of them after they have just given birth and none would ever envisage reporting the process, but a few days (months?) later with that ‘bundle of joy’ in their hands most would contemplate the whole process again. It’s the same with runners, the mind plays tricks on you and once the rose coloured glasses are on all you can remember is the great feeling of finishing, the previous 8 hours of pain are conveniently wiped from your memory.
To sum up, an ultra 100k is a long way and there are two ways to run it. Most run it to finish it and have that achievement and the bucket list option ticked. Others race it for a time which could be personal or podium hunting. Either way along the way you are going to need to ask yourself some serious questions and if you have all the answers you will finish, the running fitness is of course also important and the fitter you are the easier the questions will be to answer. Watching all the other runners finish in times ranging from 8 hours up to well over 12 hours you can see the personal achievement in all their faces as they cross the line. It is certainly a step up from the marathon and one I would recommend , as a runner, you need to experience. As I have mentioned many times the comradely at these events is so much more than other shorter distances and I highly recommend you experience it. This actually goes for the whole trail and ultra fraternity , they’re a friendly lot. (must be all that tree hugging that goes on, makes them better people?)
Finally a big thankyou to all the volunteers as they were up before the race started (remember midnight kick off) and probably helped with the cleaning up at the end. Outstanding effort. Also the two race directors Ron Mcglinn and Shaun Kaesler, these guys have transformed the ultra running scene in Western Australia and if you want to get into the whole ultra and trail scene check out their race series. ( http://ultraserieswa.com.au ).
With the ADU ( http://australiadayultra.com/ ) only a few days away I am in the runners limbo that is ‘tapering and carboloading’ at the same time. This period, the last few days before an ultra, is the most testing for any runner. A runner is nervous enough about the upcoming challenge without adding in eating more (carboloading) than they normally would coupled with running less, (tapering) two things alien to most runners. Add in the constant fear of injury and worse, picking up a cold or flu, and this make runners very unhappy people to be around. My Wife and kids know to avoid me the weekend of a marathon and are unsure why I’m grumpy so early in the week. (They haven’t worked out the ADU starts at midnight Friday so I’m a few days early for my ‘grumpy Dad’ phase.)
As this is my first 100k I have taken the approach of still running daily but dropping the second run each day this week. This is tapering enough in my view as the runs all week have been pedestrian at best and I have run on the heart rate rather than pace. I even ran less than 100k last week albeit I did run a 5k race at the end of the week and managed to sneak in 95k total for the period. I take the approach that the legs will recover in 5 days after a 5k race so should be firing on all cylinders tomorrow, just in time for the Friday start. I have already discussed my tapering views for an ultra arguing that if you treat it as a very long run you don’t need to taper that much, just make sure you’re fresh for the start. The proof will be in the pudding on this one unfortunately. (Talking of pudding, must be time for another muffin ?)
Food wise I have been carboloading since yesterday going back to my ‘old faithful’ diet which has served me well the last 58 marathons (including 17 ultra-marathons) . Basically lots of honey on toast, orange juice, pasta or rice and the odd muffin for good luck. Repeat this for 3 days prior to the event and you’re done. I’ve written a post on carboloading on the blog before and if you search on the subject you’ll find it. Written by the nutrition and exercise guru Matt Fitzgerald the article discusses whether you need to carboload if you are going to eats carbohydrates while racing. Obviously in an ultra, over the 8 hour plus racing time, you are going to have to ingest some serious carbs so am I wasting my time carboloading ? Is it really an excuse to eat more Yelo muffins.? Probably, as I have booked in a 10k easy run tomorrow morning with a few friends to celebrate carboloading, the one time you can eat a Yelo muffin ( http://yelocornerstore.com.au/ ) and not feel guilty. (Truth be told I never actually feel guilty eating Yelo muffins but must be seen to advocate a healthy diet, most of the time.)
Final piece in the ultra jigsaw will be the mental attitude which I must admit to be struggling with at the moment. Two reasons really, first the race starts at midnight and is a 3 hour drive to the start. Current plan is to work all day Friday then go home to grab some food and then drive to the start to arrive an hour before. This would be 11pm. Spend an hour preparing myself and then start at midnight with no sleep hoping I can get to the end of the race before sleep depravation kicks in. Even typing this I can see a plan thwart with danger. Of course the biggest issue is the ‘no sleep’ before the start and obviously during the race. (Unless I can learn to sleep-run in the next few days, which is highly unlikely.) I had planned to drive down on Friday with No.2 Daughter and grab a few hours’ sleep before the race but she had a better offer apparently. I may need to offer her some incentives to come down with me as this would be the better solution. Another issue will be running for 5 hours in the dark before the sunrise and then of course you’re faced with the heat problems. Funnily enough the more I type on this post the more I ask myself what have I let myself in for !
Pacing is another piece of the jigsaw I need to get right. (This jigsaw is getting bigger, and harder, by the minute) . The game plan is to set a target pace early on and stick to it for 100k. How difficult can that be? Seriously, reading up on the way to run an ultra it seems all ultra-runners slow down towards the end (funny that, can’t think why?) but it is the ultra-runner who slows the least that eventually triumphs. After typing this post I’m now more in the ‘I just want to finish and not die’ mode rather than worrying about podium placing. Because this distance is new to me it really is set the pace early and hang on for as long as possible, hopefully somewhere around 99k I’ll have to dig deep. (Rather than the 70k mark which I feel is more realistic.)
Enough of looking at all the issues associated with the ADU, let’s concentrate on the good things to look forward to. It’ll be fun running for so long (I assume?) and achieving a running milestone with good friends. The experience will make me a stronger runner no matter the outcome and as with all ultra’s you will learn something about yourself along the way. The event itself is special with a great bunch of runners joined together in their own personal challenges. The comradery in an ultra is like nothing else in the running world, it really is a ‘one for all and all for one’ attitude that you do not find in any other distance. Best part though is last year when I finished the 50k I treated myself to pancakes, bacon, banana, maple syrup and ice cream which I can assure you will be the carrot dangling in front of me at around 70k when I’m physically spent and need that mental toughness to get me to the finish line. It’s amazing what pancakes can get a runner to do and as I’m running a 100k race this year maybe I can order two portions, is that wrong ?
This weekend I yet again ran a 5k the wrong way. Exploding out of the start like a rocket and hanging with the leaders for the first kilometre is always going to end badly and I was not disappointed. It quickly became an exercise in damage limitation and the final result was acceptable but with a caveat that I could have done better. I blame my training buddy Mark Lee who is probably on a par with me with the fast starts and after the first kilometre we were both set adrift as the ‘proper’ 5k runners (I say ‘proper’ by that I mean young and ‘full of beans’.) accelerated away.
Myself and Mark then maintained a gradual decline before both collapsing over the line, well I collapsed and I’m assuming Mark was probably in the same boat. Position wise a 5th place finish, beaten by runners I would expect to be beaten by at this distance, was not that bad but it was the manner of the race which was disappointing.
Started too fast and although the decline in pace was not significant it was not the way to race a 5k. Ideally you should ease into the race with the first kilometre probably not your fastest, this is saved for the finish. The second kilometre should be similar to the first, maybe a tad quicker and then you should see a progressive pace increase as you accelerate to the finish. Overall the 5k splits should be within 1-5 seconds of each other with the last a tad quicker. Easy to type but in the heat of battle so many runners forget all about pacing and ‘gun it’ from the start. The distance is not significant but when your legs are gone it doesn’t matter how long you have to finish, it’s going hurt. I consider a badly run 5k one of the most painful experiences in running, on the bright side it shouldn’t be that long before the finish comes into sight and you can always find something for that last sprint.
This last minute sprint I feel is related to the mental side of running. It’s amazing how many runners sprint for the finish when just previously they are just about jogging in a world of pain. The mental limiter has been lifted when the finish line is in sight and all of a sudden the mind lets the body go for broke confident that nothing will ‘break’ in the final few metres.
After the race on the journey home is when you start to question what has just transpired. Could I have gone out slower and finished stronger? Why do I always fall for the ‘follow Mark Lee’ race strategy? Why does a 5k hurt so much and at my age why am I still bothering to race them? Is 17:12 a good enough time, am I slowing down or was this a blip? So many questions and answering these will allow you to learn for the next time and believe me there will always be a next time.
So excuse wise I have a few. It was windy which is a two edged sword as I must admit to not being overly bothered about the conditions as I was caressed to a 3:08 min/k first kilometre. Although on the way back I was cursing the wind, and running in general truth be told, got to love the last kilometre of a 5k race when you’ve already shot your bolt. Another reason for the below par performance I am putting down to the start time. This 5k was a 6pm start and thinking back to all the races that I have run starting in the evening I have never performed that well. Spending all day stressing about the race, combined with a Yelo muffin, is normally a bad combination which ends up with me in a the pain box cursing the start time but never the muffin, funny that. I could always give up the pre-race muffin or maybe just give up the late start race, a quandary? (Not really, I’m never going to give up my Yelo muffin.) I have also been concentrating on distance as I work towards the ADU 100k this Friday evening. (There’s that evening start again but this time on steroids, it’s a midnight start! Actually is a midnight start an early start i.e. Saturday morning 0:01am or a really late start, Friday evening 11:59pm; I’m going for early start more for the mental benefit this will give me and for a 100k it’s all about mental strength.) Since the 6 inch in December I have avoided any speed work as I always give myself a few weeks to gently ease back into training. After a marathon you need to be very careful with regards picking up an injury, for me it’s a four week recovery period, avoiding pace. Wow, with all these excuses I actually ran a blinder yesterday and now feel so much better. This blogging lark is great for the confidence.
What did I take from this race? I need to run more 5k’s to better pace the distance correctly which I can do this with Saturday Park Runs. After the 4 week recovery period from the ADU I need to add more pace to my training runs as distance wise I am covered but I can feel my top end pace has suffered. Finally I need to stop chasing Mark Lee but after so many races over the years I feel this will be the hardest thing to implement, remember old dogs and new tricks is never a good combination.
An article below from Pete Magill who holds three American age-group records and is the oldest American to break 15:00 for 5K, which he did at age 47. I need to read this myself…….
The 5K is the race where runners come to meet. It’s the race where real distance runners drop down, taking a break from the usual smorgasbord of 15Ks, marathons, and 24-hour relays to snack on an event that seems nothing more than a sustained sprint. And it’s the place where middle-distance runners go up, figuring to grit their teeth and hang for three miles, then streak past all the slow-moving shufflers like cheetahs picking apart a herd of gazelle.
The 5K is where these two distinct groups of runners face off and where a third group, the 5K specialists, are likely to steal the show. Because the 5K specialist knows what neither the mileage junkie nor the speed racer seems to grasp: The 5K is a unique effort that demands a full range of physiological and psychological preparation.
And blending the correct components of that preparation takes more than marking down miles in a training log or recording splits during an interval session. It takes collecting and then putting together all the pieces of the 5K puzzle.
THE 5K PUZZLE
Zen master Yuan-tong noted, “When the task is done beforehand, then it is easy.”I’ve coached hundreds of 5K runners over the past 25 years, from college All-Americans to middle-aged mortgage brokers to seniors battling osteoarthritis. And those who met their 5K race goal arrived at the start line properly trained in every aspect of the 5K. They had completed their “task” beforehand.
Surprisingly, most runners don’t practice this simple concept. Volume enthusiasts assume that big numbers in training logs ensure success in a race that is only 3.1 miles long. Interval warriors pound out 5K-pace repetitions, convinced that all they’ll have to do is connect the dots come race day. Both groups arrive at the start line with their task unfinished. Both are missing pieces of the 5K puzzle.
In a puzzle, we start with lots of little pieces, then match those pieces to build small islands (in a landscape puzzle, these islands might be patches of blue sky or a cluster of redwoods), which we then bring together to complete the puzzle.
For our 5K puzzle, we assemble pieces to create these six islands:.
- Stride Efficiency
- Aerobic Endurance
- 5K-Specific Endurance
- Intermediate Fast-Twitch Endurance
- Versatile Race Pace Efficiency
- Post-Run Recovery & Injury Prevention
On race day, we join these islands to complete our 5K puzzle. Voila! Our task is done beforehand.
THE PIECES OF OUR PUZZLE
There is an ancient Chinese proverb, “A journey of a thousand miles begins with a single step.” So does our training program…
1) STRIDE EFFICIENCYIt all begins with our stride. Stride efficiency is the single most important element of our future training and racing success. An efficient stride allows us to meet the demands of training without falling prey to injury. And a smoother, longer stride is an essential ingredient of a fast 5K. So how do we improve our stride?
If we wanted to improve as a ballet dancer, we wouldn’t throw on a CD of the Nutcracker, then twirl madly across the floor. Instead, we’d do drills to develop proper posture, correct placement, and alignment. We’d improve strength, flexibility, movement skills, and artistry. And we’d train until we could perform individual movements automatically, without having to think our way through every plié or pirouette.
It’s the same with running. If we want to improve our running stride, we don’t dash madly through the streets, across a park, or around a track. Instead, we begin by developing the parts — the individual actions that make up our stride. And we do this using two methods:
Technique drills involve variations of movements such as skipping, bounding, and marching. These drills are designed to promote muscle fiber recruitment, improve nervous system function, increase strength, and correct muscle and form imbalances. Click here to see some key drills demonstrated.
Short hill repeats are 40-to 60-meter sprints up reasonably steep hills. Our effort level should be slightly less than an “all-out” sprint — but just slightly. Also, remember that this workout is designed to challenge our legs, not our lungs. Our legs should feel momentary fatigue as we recruit their full range of muscle fiber, but we should recover quickly. Don’t make the mistake of turning this stride-efficiency workout into a fitness session. After each repetition, we walk back down the hill, wait until a full two to three minutes have passed, and then sprint up the hill again. Eight to 10 reps will do the trick.
Of the two workouts, technique drills are better for improving stride. But short hill reps will do in a pinch. A half dozen sessions of either during the first 8-12 weeks of your 5K training (no more than one session per week) should provide 100 percent benefit. Naturally, each session should include a proper warm-up and cool-down.
I tell my athletes, “Run first, train later.” When we focus on mechanics at the outset of our program, we set the stage for better overall training in the weeks and months to come.
2) AEROBIC ENDURANCEThis is just a fancy way of saying, “Run long and run often.” But understand that long is about duration, not distance. Our bodies are not odometers. Our legs don’t know a mile from a kilometer. Or a kilometer from a run to the park and back. Runners who focus on “mileage” miss the point of aerobic endurance training. The point is to keep our bodies working at a moderate level of exertion for a sustained period of time — not distance.
Think about it. Let’s say we decide that 50 miles per week is the optimal volume for 5K training. It would take a 30:00 5K runner approximately twice as long to complete that training as a 15:00 5K runner. Do we really believe that slower runners should train for twice as long as faster runners?
Instead, we focus on time. Whatever our ability, we’ll gain similar benefits from 60 minutes of lower-intensity running (65-75 percent VO2 max). Or from 90 minutes. Or from 30.
Long also refers to an accumulation of volume. “Volume” is not a single long run, a single week of high mileage, or even a single season of training. It is a long-term, consistent amassing of lower-intensity, aerobic conditioning.
For our purposes, there are three types of aerobic distance runs:
- Short: up to 40 minutes in duration. Short runs aid recovery from hard workouts and add to our overall volume.
- Medium: 1 1/2 to 2 times the duration of our short run. Medium runs are “normal” distance runs and provide the bulk of our volume.
- Long: up to (approximately) twice the duration of our medium run. Long runs build capillary density, increase mitochondria (our body’s cellular power plants), improve stride efficiency, burn fat, expand glycogen stores, and do all kinds of other wonderful stuff.
For the beginner, there might not be much difference among short, medium, and long runs. Don’t worry about it. Just make sure to increase the duration of aerobic runs gradually, focusing first on the medium and long runs.
3) 5K-SPECIFIC ENDURANCEThe 5K race demands a unique mix of aerobically and anaerobically generated energy. The only way to prepare our bodies for this demand is to train at 5K effort. We do this by running repetitions. This is the place where most of us make our biggest mistake: We base the pace for our repetitions on the fitness we’d like to have rather than on the fitness we already possess.
If our goal is a 20:00 5K, we want to run repetitions at 20:00 5K pace right now. We want to skip ahead to the glorious conclusion of our training program. Only one problem: We aren’t in shape to run goal pace yet.Remember, we don’t run repetitions to practice running faster. We run repetitions to improve the physiological systems that will allow us to run faster in the future. To accomplish this goal, we train 5K “effort” rather than 5K “pace.” As our fitness improves, our pace will improve. But our perceived effort will remain the same, allowing us to become well-versed in the effort level we’ll use in the race itself.
To avoid the trap of training by pace, we go off-track for our workouts, running on the trails or the road. This eliminates the temptation to check split times during our reps. It also allows us to practice adjusting for race-day variables: weather, terrain, our fatigue level, etc. The ability to adjust for variables is essential to race-day success.
Some runners bristle at leaving the security of the track. Let’s face it, there’s comfort in a perfect 400m oval and the equally perfect splits we can record while running around it. But that’s the problem. Road 5Ks are not perfect ovals. We won’t record perfect splits as we dodge runners, climb hills, and make 180-degree turns. Our goal is to become efficient at the race we’re training to run, and training on trails and the road is the best way to make that happen.
5K-specific workouts should be run once a week. This is a typical progression of sessions. All reps are followed by three minutes of jogging unless otherwise indicated:
- 5-10 x 1 minute (2-minute recovery)
- 5 x 2 minutes
- 5 x 3 minutes
- 4 x 4 minutes
- 5 x 4 minutes
- 4 x 5 minutes
- 5 x 5 minutes
It makes no difference whether we’re 15:00 5K runners or 45:00 5K runners. Our repetitions last the same amount of time. We’re targeting specific physiological processes, not mimicking race distance.
If you’re unsure whether you’re running 5K effort, try this simple test: As you’re running, ask yourself, “Is this an effort I can maintain for an entire 5K?” Be honest. If the answer is yes, keep up the effort. If it’s no, slow down.
Still unsure about proper repetition effort? Then here’s another guideline guaranteed to keep you within the proper range: Whatever pace you run your repetitions, you should finish your last one feeling as if you could run one or two more. If you’re completely exhausted at the end of your repetition session, you ran too hard. Adjust the next week by decreasing your effort. If you’re barely winded, then increase your effort the following week.
“But how will I know if I’m on track to meet my time goal?” Many athletes set specific time goals and crave reassurance in training that they’re on track to hit that pace in a race.
Two of my athletes, K and M, fell into this camp. Both were 19:00 5K runners. Both wanted to run mid-18:00. Both balked when I explained that we’d be training off-track. They didn’t want to waste months of training only to discover that they hadn’t improved. I explained that workouts are not races, that training “race pace” on the track has little bearing on what they’d run in an actual race. I also told them that they were limiting their potential. Why train for mid-18:00? Why not train the physiological systems involved in 5K racing and see where the chips fell?
K and M finally agreed. Three months later, K ran 16:40 and M ran 17:50.
There is one exception to the off-track rule. As race day approaches, some runners like to add a couple track sessions (also at 5K effort) to “sharpen” their fitness. This isn’t about testing pace. It’s about solidifying our stride efficiency at 5K effort. While adding hills and turns and uneven terrain has prepared us for actual race conditions, doing one or two training sessions on a perfectly flat surface helps to hardwire the relationship between stride efficiency and 5K-specific endurance. Two workouts I recommend for this are
- 16-20 x 400m (100m jog recovery)
- 6-8 x 1,000m (400m jog recovery)
4) INTERMEDIATE FAST-TWITCH ENDURANCE
Our best 5K effort results from a combination of stamina and speed. And it just so happens that we have a type of muscle fiber that’s perfectly suited to this task. Fast-twitch type IIa muscle fiber provides much of the “speed” associated with fast-twitch type IIx (sprinter) fiber, but it also has the capacity to function aerobically.
Bingo! This combination allows us to run faster longer — the definition of 5K racing.
The best way to train this intermediate fast-twitch fiber is to run long hill repeats. This has nothing to do with whether we’ll be racing on hills, flats, roads, or the track. Long hill repeats make us faster — period.
The first step is to find a hill that’s not too steep and not too flat. The incline should be challenging, but it shouldn’t chop our stride or require mountain climbing gear. I prefer about a 6 percent grade. This increases the workload for each stride while allowing us to maintain full range of motion.
We use our watches to time the first hill repeat of each week’s session. Let’s say our rep for that week is supposed to last 60 seconds. We stop running as soon as a minute is up. That’s our finish line. We won’t have to time the rest of our repetitions, allowing us to focus on correct effort and form. Recovery between reps is four to five minutes, including our jog back down the hill and some walking at the bottom. Less recovery won’t give us a better workout, but it will increase our risk of injury and burnout. Remember that we’re targeting a specific muscle fiber type that is recruited during a specific range of effort. Too little recovery forces us to recruit the other type of fast-twitch fiber and/or to burn through our muscle glycogen stores.
The correct effort level for each repetition varies depending on its length. As with our 5K-specific workout, the guiding principle is to finish our long hill repeat session with enough energy remaining to run one or two more reps. We want to finish with gas in the tank.
This is typical progression for long hill repeat sessions:
- 8 x 30 seconds
- 6 x 60 seconds
- 8 x 60 seconds
- 4 x 90 seconds
- 6 x 90 seconds
Long hill repeats should be run two to three times a month until we’ve accumulated six to eight sessions. My preference is to alternate hill repeats with technique drills on a weekly basis. If you’re already in fairly good shape, you can begin incorporating these reps at the outset of your 5K program. If you’re a beginner, wait three to four weeks. Never do long hill repeats the week of a race. Also, on weeks that don’t include hill reps or a race, it’s beneficial to incorporate a few hills into our long runs. This reinforces the gains we’ve made.
5) VERSATILE RACE PACE EFFICIENCY
A 5K puzzle isn’t complete without pieces obtained from training at efforts above and below our 5K goal pace.
Training faster than goal pace serves two purposes. Physiologically, it makes us efficient at paces that might be required in the race (at the start, during surges, and for our finishing kick). Psychologically, it makes our actual 5K pace feel “slow” — our race pace feels relaxed since it’s less than 100 percent of the effort we’ve trained to run.
Two faster workouts are:
- Track: 16 x 200m at 3K effort, with 200m jog recovery
- Park or Trail Fartlek: 8-10 x 30-to 90-second surges at >3K effort, with jogging recovery equal in time to each surge
3K effort isn’t meant to imply an exact pace; rather, the point is to run harder than 5K effort but not quite as hard as we’d run during a mile race.
Training slower than goal pace allows us to increase the duration of higher-intensity endurance sessions without overstressing our bodies.
Two examples of this type of workout are:
- Tempo Runs
- Progression Runs
Tempo runs are one of the great misunderstood workouts of our sport. In his seminal book, Daniels’ Running Formula, ubercoach Jack Daniels writes that “the intensity of effort associated with [tempo] running is comfortably hard. [Y]our effort should be one that you could maintain for about an hour in a race.” This is what tempo is not: a time trial. To be on the safe side, when preparing for the 5K we should tempo train at an effort approximately equal to half marathon race pace.
Because the 5K doesn’t require the sustained endurance effort of longer races, it’s OK to break tempo runs into two sections. This gives us most of the benefit while reducing the chance of overtraining. For example:
- 2 x 10 minutes, with 2-minute jog recovery
- 2 x 15 minutes, with 3-minute jog recovery
Progression runs begin at our normal distance pace, then drop 10-15 seconds per mile until we can’t go any faster (or until we reach 5K race pace). This usually occurs at between 6-9 miles. A Garmin is great for this workout, but it’s OK to guesstimate pace while using a watch to trigger each increase in effort.
Varied pace work should be introduced four to six weeks before our 5K race. Faster work can take the place of the weekly drills or hills session. Slower than goal pace work can substitute for the 5K effort repetitions. Always make sure to subtract one hard workout from your weekly schedule before adding one of these.
6) POST-RUN RECOVERY & INJURY PREVENTIONOne of the biggest mistakes we runners make is to call it quits on our workout once the running part is finished. We figure we’ve done the work, so what can it hurt to skip the stretching, injury prevention exercises, and icing?
Answer: It can hurt a lot.
Running depletes muscle glycogen, generates minispasms in our muscles, triggers inflammation, and leaves us dehydrated. The most important 15 minutes of our workout is the time we spend post-run counteracting these effects. In order, we need to incorporate:
- Glycogen replacement and rehydration
- Stretching
- Injury-prevention exercises
- Icing
Glycogen replacement and rehydration is easy. We simply consume 300-500 calories of carbohydrates, washing them down with lots of water. Bagels, bananas, and sports bars are great sources of carbs. Or choose chocolate milk or a sports drink to get a combination of carbs and fluids.
Static stretching has gotten a bad reputation in recent years. Done before running, it can reduce strength and even cause injury. Post-run is a different story, however, as stretching releases pesky muscle spasms that can lead to pain and inflammation.
Injury-prevention exercises are geared toward preventing and rehabilitating conditions like plantar fasciitis and iliotibial band syndrome. Towel toe curls and foot orbits can reverse many cases of plantar fasciitis, while a revised hurdler’s stretch can sometimes erase iliotibial band pain in the space of a minute. These exercises and stretches should be incorporated into our post-run routine on a daily basis. Click here to watch a video of a good post-run routine.
Icing is the silver bullet that makes our sport possible. We need to ice each and every sore spot that could potentially progress to injury. And we need to begin our icing within 15 minutes after completing our run. This is truly a case of a stitch in time saving nine.
COMPLETING THE PUZZLE
Finally, race day arrives. We step to the start line injury free. The gun goes off, and we immediately fall into a pace that matches the 5K effort we’ve been practicing for weeks. Our stride is effortless as we blend aerobic endurance with speed and strength gained from the hills. We make adjustments in our effort level based upon feedback from our bodies, a method we rehearsed during all those repetitions on the roads and trails. And when finally the finish banner comes into view, we call upon our fartlek-trained fast-twitch muscles to carry us to the finish line, then cross at the exact moment we reach 100 percent effort.
There’s no part of the race for which we’re not prepared. There are no surprises awaiting us. We completed our task before race day. We assembled all the pieces of our puzzle. Our race is no longer a test. It’s show and tell. It’s graduation. It’s a foregone conclusion. It’s a celebration.
Best of all, the race itself now adds to our overall fitness, locking our puzzle pieces into place. We can look forward to improved 5K performances in our next races. And as an added bonus, the same training that’s prepared us for the 5K has also prepared us for races like the 10K — even the marathon! That’s right. Since we’ve focused on improving the essential aspects of training — from stride efficiency to muscle fiber recruitment to aerobic endurance — rather than simply adding miles to our training logs, we’ve emerged as better overall runners: fitter, faster, and more efficient.