Sunday, April 29, 2018

Train for the Landscape Upon Which You’ll Be Running



This story has an odd start, but bear with me, you’ll see the point later on.

I grew up in Florida. Central Florida, as in “the flat part”. The only thing that resembled hills were the causeways over the bays. My sister moved to Tennessee when I was still a teenager. In contrast to Florida, Tennessee has lots of hills. When I was in my 20’s, I didn’t run as much but I was a weight-lifting fiend. On a particular visit to my sister in Tennessee, we went on a hike in the mountains. Oddly, it seemed that my sister’s family, who didn’t do weightlifting, was having an easier time on the long uphill hike back to the car than was I, the Weightlifter. “Why?” “I work out!” “I can squat more than my own bodyweight!” It turns out that my occasional weightlifting in the flatlands of Florida was no match for living everyday life in the ups and downs of Tennessee. My sister’s family simply had more endurance in their legs because they lived their everyday lives walking up and down hills, while my daily walking never changed altitude.

So what’s the point of that story? As runners trying to perform well, we need to remember to train on terrain that resembles that upon which we will be racing. So, if you live in the flats of Delaware like I do, and you are training for a race in hilly Wilmington, DE or Austin, TX, you need to go find some hills and use them to train on!

Here are some examples.

This is an elevation map of a typical run around my home:

This is an elevation map of the Delaware Running Festival Half Marathon:

Note the difference. They aren’t mountains, but there are some significant climbs when the terrain you’re used to is the first picture.

So, how did I change my training? This is an elevation map of a long run in training for the DRFHM:

Obviously, the elevation changes in training were not as drastic as those in the race. But what you should notice is that there is a significant amount of elevation change compared to the typical training run around my home. What did I do? I used a highway overpass and a switchback down to a canal towpath to add elevation changes to my typical training route. They were small changes in elevation, but the elevation was constantly changing during the middle part of my training run. Changing my training made the difference between fearing hills during the race and dominating them.

Here’s one other thing, the elevation map of the Austin, TX marathon which I ran in February 2018:


Wow! That makes the DRFHM hills look insignificant. How did I train for that? I changed all three of my weekly training runs – intervals, tempo, long – and made them hilly. Flat intervals at a specific pace became hill intervals as fast as I could manage. I also remember one day of short intervals with a set of squats at the end of each interval! Flat tempo runs became tempo runs to the top of a nearby hill (Yes! An actual hill!) and back. For long runs I found every overpass and local hill I could find and added them to my route. Did it make a difference? I believe it did. In the hilly Austin Marathon I came within 35 seconds of my PR, which was set the year before at a very flat Coastal Delaware course. During training for Coastal Delaware, I did not seek out elevation changes. They were not necessary; here’s the elevation map for that race:


Set your mind to training on terrain that’s as similar as you can to what you’re going to be racing on. Use your imagination. Work with what you’ve got. Conquer your next race.

Monday, March 19, 2018

Compete Against Yourself, but DO Compete


I’ve read many Facebook posts where runners berate themselves because they think they run too slow, or not far enough, or some other self-imagined liability. If you’re one of these people – or even if you’re not – this post is for you. I hope you will find these words motivating regardless of the level at which you run.

Let me start by saying that if you’re regularly getting off your rear end and doing something physical, you are way ahead of the general US population. According to StateOfObesity.org:

·         Eighty percent of American adults do not meet the government's national physical activity recommendations for aerobic activity and muscle strengthening.
·         Around 45 percent of adults are not sufficiently active to achieve health benefits.
·         Around $117 billion in healthcare costs are associated with inadequate physical activity.

So, even if you’re “only” walking “only” a mile in 30 minutes, good for you!

However, I do think that we should never be satisfied with our own level of fitness and should always strive to improve it. As we get older Mother Nature will be working against us to take our fitness away, so it is only by constantly striving to improve that we can even keep up.

To be honest, based on race results, I guess I am faster than most recreational runners. That being said, I will never be lining up at the front of a race, and I don’t expect to ever be the overall winner Heck, I can’t even win my age group unless a bunch of other people don’t show up! However, I am only temporarily satisfied with my race results, and I regularly strive to try harder, to go longer & faster. Right now, I can’t see myself ever running more than marathon distance, but only 5 years ago I couldn’t see myself doing a marathon either!

No matter your current pace or your longest distance, I encourage you to keep records of your training and races and plan for a better showing “next time”. Don’t just keep going out there, plodding along doing the same old thing every time. Broaden your horizons. Learn about different training methods & running workouts. Learn about cross-training. Try some weight training (no, ladies, you will NOT get bulky.)  Improve your nutrition. There is an endless supply of opinions out here on the internet. Explore as many as you can, find one that makes you say “Hmmm, I could do that,” and try it out. It may or may not work for you. If it does, keep doing it; if it doesn’t move on.

Finally, spring is around the corner. Get off that treadmill and get outside! Fresh air and changing scenery makes running more enjoyable!

Thursday, March 1, 2018

The Tenth Anniversary of My Not Being Dead



It’s been a while since my last post, and I think now is a good time to bore you with the story of my broken leg. Not a stress fracture. A bona fide, honest-to-goodness, go-to-the-ER-in-an-ambulance broken leg. Not just one break of the tibia (shin bone), but two! Also broke the fibula. Here’s a picture my friend the Xray Technician took of me:

Of course, this was after my other friend the Orthopaedic Surgeon reamed out the inside of my shin bone, hammered a titanium rod into it, and put a few screws through it. Nice, isn’t it? Go ahead, open that image and zoom in. 

So, why write about this now? This coming St. Patrick’s Day – March 17, 2018 – happens to be what I refer to as The Tenth Anniversary of My Not Being Dead. I’ll try to make a long story as short as possible. But you know me by now.

I was driving my two younger children to high school that morning: March 17, 2008. My oldest son usually drove them all, but he was sick that day. Or playing hookey. Not sure, he was a high school senior. Anyway, it turns out that on St. Patrick’s Day, the sun rises directly in front of the road I was on at exactly the time I was on it. I’m not talking “sun glare” or reflections off the road. I mean that driving down that road at that time involved looking directly into the 10000°F surface of the sun! Needless to say, it was hard to see. I slowed down, came to a stop because the dark shadowy blob (another car) on the road in front of me had stopped. Unfortunately, the car behind me did not feel like reciprocating at that time. My pickup truck was rear-ended (bending the frame, it turns out. I think he was going more than the posted 35 MPH!).

We exchanged information as the steady stream of school traffic crawled past us. I remember watching a minivan run over shards of plastic and getting a flat tire. I was pulled off to the side of the road as far as I could. Well aware of the oncoming traffic, I went into my car to return the little notebook in which I had written the careless driver’s info. I remember keeping my belly against my truck’s rear door as I closed my front door.

The next thing I remember is… sitting on the hood of a Honda Accord! The young high school girl (She was Irish! It was St. Patrick’s Day! Oh, the irony!) who had been driving that Honda moments before got out of the car screaming in panic. As I was to find out months later during the legal discovery process, I shattered that little Honda’s windshield with my Buns of Steel! No wonder she was screaming! In fact, I totaled that car with nothing but my rear end!

My first thought was bewilderment. “What? Where am I? How did I get on the hood of a Honda?” Next came realization and amazement. “Cool! I just got hit by a car and I’m still alive!” The following thoughts were about getting down. (Notice that none of those first few thoughts involved “Ouch, That hurts!” in any way. I felt no pain) I noticed the Honda was at a slight angle to my truck. If I could work my way backward, I could get down between the cars. So I worked my way backwards, “walking” with my hands on the windows of the two cars. When I finally reached the space where I could see my truck’s running board, I stepped down with my right leg and… It bent in the wrong place.

“What?” I tried again. “Yup, it’s definitely bending in the wrong place.” A bystander asked if she could help me. “I think I broke my leg!” She grabbed me around my middle and helped me down and I laid on the ground behind my truck. The cold, 28°F ground. Right behind my truck’s exhaust. It was still running because my 14-year-old youngest son was still in the car. That’s right, he got to watch his old man get hit by a car! But that’s OK, a few minutes later, he got to ride in the front seat of an ambulance. So that kinda makes up for it.

I remember calling my wife and telling her, “Hi, hon. Remember how I told you earlier that I was in a wreck but no one was hurt? Well, things have changed. Oops, sorry, have to go, the paramedics are here.” I remember how loud a siren is when you’re lying on the ground in front of the car to which that siren belongs.  I remember that the first thing they did was take off my jacket. “Hey! It’s freezing down here! Aren’t you supposed to cover me with a blanket instead of stripping off my clothes?” I remember shivering.  I remember the ride in the ambulance; the paramedic standing over me, almost being thrown from his feet, yelling at the driver, “Hey, he’s not dying, take it easy!” That was good to hear.

Doctor’s orders: I had to keep weight off my right foot for 8 weeks. I used crutches. I got pretty good at using crutches. However, during those eight weeks I forgot how to walk as God intended. Maybe it’s more that I lost faith and trust in the ability of my right leg to bear my weight. I remember when the doctor gave me the green light to start putting weight on my right leg again. I remember standing up and thinking about taking a step. Nope. Not gonna happen. That leg has forgotten how to walk. Luckily, that’s what physical therapy is for.

Meanwhile, in my hospital room the day after the accident, I vowed to run a race in exactly one year. When I checked the calendar, the only race in that vicinity was the Caesar Rodney Half Marathon. The oldest half marathon in the U.S. of A. Ok. I had never run more than ten miles at one time before. And to accomplish that I had to slow down to a 10-minute-per-mile pace. Well, I said it, so now I have to do it.

I progressed through therapy with gusto. When the therapist said to do three sets of ten reps, I did thirty in a row. The next thing you know, I was walking on a treadmill in my family room. I eventually made it outside. And I ran my first half marathon on March 15, 2009. I walked some of it (wicked hills for Delaware), and I finished it in 2:16:46 (results here. You do know that athlinks.com knows about every race you’ve ever run, right?) I think I may have cried. It was a long, painful journey, but in the end I was successful. That year instilled in me things. One, the mantra “There will be a day when I can no longer do this; that day is not today!” And second, the thought that I was going to enjoy using both my legs from that moment on. Actually, there was a third thing. I remember the way my body felt at the end of a half marathon, and I remember thinking that there was no way I could, at that moment, run another half marathon. (Four years later I got over that feeling and completed my first full marathon.)

So, with The Tenth Anniversary of My Not Being Dead approaching, and the 2018 Austin Marathon safely under my belt without injury, I now must sign up for the 55th running of America’s oldest Half Marathon, the Caesar Rodney, or “CRHM” as known by her friends. Note that this is a race I vowed I’d never run again, because it is an evilly hilly course for Delaware, and they make you run up a gosh-awful incline at the very end.

But I’m in a different place now. Usually happy in the flats, while training for Austin I sought out elevation changes wherever I could find them. I ran that hilly Austin course and didn’t really notice the hills until the second decade of miles had passed. So I really want to conquer those hills in Rockford Park this year. I want to show them who’s boss. Specifically because I learned a few days after Austin that my marathon PR was not the 3:55 I had in my head, but 3:57:14, also known as “only 33 seconds faster than I ran Austin!” Crap! I could have had a PR! My bad. If I had realized at the time, I know I would have found another 36 seconds deep within me down in the heart of Texas. Of course, there is a theory that people lose the ability to do math during a marathon (read"Fourth Law" here.)

Well, now I have something to prove, don’t I?

Sunday, December 3, 2017

Fueling Your Marathon

I’ve seen a lot of FB posts recently where runners are asking how they should fuel for longer runs and races. The answer is… there’s a formula for that! I’m going to have to do some math to explain this. But don’t be afraid, I promise I will make it as simple as possible and I will explain everything!

SCIENCE FACT #1: I AM NOT A NUTRITIONIST! I am a running coach. I just read some articles online and tried a few things out on myself, and I’m going to tell you about it. Now that that’s out of the way…

SCIENCE FACT #2: A 2010 paper by Dr. Benjamin Rapoport M.D., Ph.D. tells us that a typical human body burns about 0.73 calories per pound of bodyweight per mile. That’s right – your speed doesn’t matter! (https://news.harvard.edu/gazette/story/2010/10/fuel-efficiency-for-marathoners/)

Using my 150-pound self as an example, I burn about 110 calories per mile. (150 x 0.73 = 109.5) Remember – speed doesn’t matter. So for a marathon (26.2188 miles to be exact, but I’ll use 26.3 since I can’t seem to run those tangents closely enough), I would burn about 2893 calories (26.3 x 110 = 2893). Since there are about 4 calories in each gram of carbs, that comes out to about 723 grams of carbs (2893/4=723.25).

SCIENCE FACT #3: Research has shown that the human body can absorb about 1 gram of carbs per minute.

Still using myself as an example, my body would need 723 minutes (1 gram per minute) to be able absorb the amount of carbs it needs to completely replenish the calories I use during a marathon. That’s over 12 hours! On pace for my BQ time (which I cannot currently sustain for 26 miles, but that’s what I’m training for) I only have 3:40 – or 3.666 hours. So, during a BQ marathon effort, my body will only be able to absorb about a quarter of the carbs needed to replenish all the calories burned. So I can’t possibly keep up. Now what?

Well, it turns out that your body only uses carbs for about 75% of energy production (the rest comes from fat, yay!) That reduces my marathon carb needs to about 542 grams of carbs (723 x 0.75 = 542.25). But that would still take 542 minutes to absorb, which is over 9 hours.

SCIENCE FACT #4: A 2008 paper by John R. Bennett, MS, CSCS and Michael P. Kehoe, Ph.D. at the University of Central Florida (my alma mater) cites research showing that performance is impeded when carbohydrate reserves dip below 30-50%. (https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/marathon_fueling_techniques.pdf)

Good news! We don’t have to replace 100% of the carbs burned during a marathon, only a third to a half of it. Even better news! In my example of myself, 30% -50% of the carbs I would need is 163 to 271 grams (542 x 0.30 = 162.6; 542 x .50 = 271). This is totally doable since 163 minutes (1 gram per minute, remember?) is about 2:43, and 271 minutes is about 4:31. Now I’m in range! For my fictional 3:40 BQ marathon, I should be able to absorb 220 grams of carbs since I have 3 hours 40 minutes, which is 220 minutes (again, 1 gram per minute.) in which to do so.

So, how does this work in real life? Well, you see that you can’t really replace all that you are using. But you also don’t want to fall too far behind. The truth is that you need to practice your fueling strategy just like you practice running. Common running lore says that you don’t really need nutrition for runs shorter than an hour. When your marathon-training long runs go beyond an hour, it’s time to start practicing your fueling. That way you can find out what works and what doesn’t during training instead of during your race.

Here’s what I do. I take my first gel at about mile 4. Then I immediately take a couple sips of water.  After that, I take another gel and a few sips of water every three miles (miles 7, 10, 13, 16, 19, 22, 25). In a marathon, with only a mile to go, I don’t think it’s necessary for that last dose at mile 25; you should be concentrating on cranking out that last 1.2 miles and looking good for the finish line photos!

Let me tell you that in my own personal experience, the first time I followed this plan was during my most recent marathon (April 2017) and this also happened to be the first of my three marathons where I did not “bonk”, or “hit the wall” around the 20-mile point. Nope, I was running strong and happy and evenly-paced throughout. It was also my fastest time. I used Boom! Gels, and if I remember correctly, I don’t think I could manage to cram in any more after mile 19. If you look at race pictures, I’m holding a gel for the last three miles!

Note that many of the leading sports gels (Gu, Boom!, Hammer, Clif) each have about 25 –ish grams of carbs per dose. Make sure you take them with water, since the body requires water to digest carbs. Some people find they can’t handle the concentrated carbs; it’s ok to go natural, but real food is harder to carry then gels. Some people use pretzels, fig newtons, dates, etc. You could even combine your carbs & water and just sip a sports drink, but make sure you are getting enough calories per sip. Another reason to practice to find out what works best for you.


I hope that helps! Fuel up for your next half or full marathon, and be sure to let me know how it goes!

Monday, September 4, 2017

Train Your Brain

Since you’re reading this blog, I’ll assume you’re a runner. You might consider yourself fast or slow, but if you get out there on the road regularly and have the desire to improve, you’re a runner as far as I’m concerned. As a runner with the desire to improve, what do you do? Hopefully you are working different energy systems by varying your running speed and not always plodding along in the same fashion over and over again. (You’re not? Hang in there, I’ll cover that in another post eventually!)
So you’re physically training. What else is there? You need to train your brain! You may not realize it, but your brain is in control of many things that affect your running. Your brain decides:

·         “It’s too early” (It’s not; get your lazy butt out of bed and go run!)
·         “It’s too hot” (Rarely. Dress appropriately, be adequately hydrated, slow down, and get out there.)
·         “It’s too cold” (Even more rarely. Dress appropriately, warm up, and get out there.)
·         “It’s raining” (What, are you afraid to get wet? Look, today I ran 9 miles in 59° rain, and I ended up less wet than when I was running two weeks ago in 80° dryness!)
·         “My legs were tired, I just couldn’t hold my pace today.”

Let’s talk about that last one. Chances are, that “my legs are tired” idea comes directly from your brain, and not because your legs told your brain they were tired. Scientific studies have shown that what we perceive as exhaustion is really just your brain trying to convince you how tired you are based on how much effort you’re expending.

“What we call exhaustion is not the inability to continue; it’s basically giving up,” Samuele Marcora Ph.D. said in a recent interview with Competitor.com.  “The reality is that the neuromuscular system is actually able to continue. My idea is that it’s basically a safety mechanism like many other sensations. So you have sensations motivating you to take a certain course of action for survival. Think about thirst or hunger or pain. All these sensations are there to make us do something. That is actually beneficial for our survival, and I think perception of effort does the same.”
This makes some sense, however, just like you can train your muscles, you can train your brain. But How?
One idea is that we have a limited supply of willpower. Waste it on something else, and you may not have enough of it when you need it in a race or training run. Here are some tips from The Science of Running

1.      Prioritize
Don’t waste willpower on inconsequential problems. Far too often we stress over small decisions with little or no payoff, and just end up causing decision-making fatigue. Don’t stress over what to eat for breakfast or what color shorts to wear.
2.      Make Important Decisions Automatic
Just like teeth brushing, make the key decisions in your life and in running, automatic. Research shows that automatic decisions drain less of your willpower, so take advantage of it.
3.      Plan
If you know you have a big race, test, challenge, or event coming up, plan it out so that you aren’t depleting your willpower going into it. Look at it like training and simply taper off things that suck your willpower going into the event.
4.      Train
The mind can be conditioned. How we respond to challenges and tests of self-control become ingrained into us. You can change how your brain activates and that can be a good thing or a bad thing. You can actually increase your capacity to deal with depletion of willpower. You can train to have a bigger reserve or take smaller scoops out of that reserve with each challenge. In other words, practice using your willpower.
You can train your use of willpower with some of the following:
  • Deciding not to eat something that’s bad for you
  • Going to bed at a regular time each night
  • Running each day or X times per week.
  • Plan some key training runs when you are already tired from your weekly routine
  • Pre-Stress your brain with complicated puzzles and games before an intense workout

 If you want to raise your running performance to a higher level, consider adding brain training to your next race training plan!