DC Running Coach, LLC

Selecting Your 2012 Race Schedule

2012-01-22T19:49:00.001-05:00

Planning your race schedule for 2012 may not be as hard as it seems, but of course I'm a coach and this is one of the main services I offer: The mental approach to training and racing…the thinking before the actual doing. Before you even lay out which workouts you're going to do, you have to know how many weeks or months you have to work with before some meaningful event. Planning the races (and often the specific race distances) in particular months of the year is the first step to ensuring your training plan isn't a hodge-podge of workouts as you attempt to juggle triathlons and road races at various distances, plus the prospect of century rides and open-water swims events.

Here then are the basic considerations to help you make sense of it all:

1) Weather. First things first, I write this blog to anyone living in the Mid-Atlantic region, who must contend with the different seasons. If you live in San Diego, for example, or somewhere else with 365 perfect days to train, this Blog may not be for you. :) If we accept that we typically only have about a 3-week window for which to be in "peak condition" then you may want that time to coincide with the most optimal weather, the fall. This combination of peak weather and peak workouts creates a powerful combination. And to be totally candid, this is why National Championship races in the earlier months of the year put us Mid-Atlantic athletes at a disadvantage. Your most important race can certainly be in July or August, but in terms of being in peak condition during that time, don't count on it, as endurance athletes will struggle to truly maximize the training in the muggy summer weather. Therefore, the best season to hit your own personal peak is in the fall. It doesn't mean you can't be fit and race well (or even win your age-group) in the hot summer months, it just means on a person-to-person basis, you should expect to be in top shape in the Fall. Having said that, use late July and August as "training months" and save your peak races for the Sept – Nov.

Also, because the winter weather is not conducive to prime outdoor training, don't expect to peak in April or May. Again, it doesn't mean we can't train hard and become really fit in the winter, but that is also a time typically reserved for more recovery, strength training, and technical correction, which implies that peak workouts must be put on the back burner. So, if you follow this logic above, you can hit a peak in June and September (DC Tri + Nation's Tri) based solely on using the seasons as your guide.

2) First triathlon? Because most first-timers struggle with either learning how to swim (period) or getting open-water experience prior to their first race, your first triathlon should not be in April or May. Use April and May as a time to get 2 more months of swim practice in the pool, plus its two more months to potentially get out in a lake, pond, or ocean prior to the race. The same rationale holds true for cycling. Use April and May to gain experience cycling outdoors. As much as they kick our butt, spin classes don't offer the same lessons in positioning, pacing, and stress as the real thing. Running takes less of a hit in the winter months, so the rationale here for the first timers is more related to swimming (primarily) and cycling (secondary). I talk many first-timers out of early spring races and they are better off for it.

3) Century rides. Related to #2 above, if you're preparing for your first century ride, give yourself as much time as possible to make this an enjoyable experience and wait until the summer or fall. The summer weather isn't as big of a factor in choosing to do a century ride. There are plenty of rest stops and the ability to cruise at your own pace.

4) Marathons. Once again, this is related to the weather. Can you run an early spring marathon, or even one in the winter? Yes, you can, and you can do quite well. However, if you are looking to run your best marathon, or get a Boston qualifying time, the winter weather in the Mid-Atlantic region just simply isn't conducive to making this a reality, where not all of your key workouts can be done without any hiccups from frequent scheduling issues. I convince the athletes I coach to register for a half-marathon in March rather than the full marathon, like the Suntrust Rock-n-Roll event in DC each year. You'll have much more peace of mind knowing your training is adequate for 13 miles (which is very manageable in the winter) rather than 26, for which the winter weather can often have the average runner feeling behind the 8-ball during training.

If we follow the rationale in item #1 above that the early fall is a great time to hit your peak for triathlon (races stop around Oct 1^st), then a late fall marathon makes perfect sense, in which you would significantly cut down swimming and cycling for 6 – 8 weeks and use the base you have already built all year to ramp up your final approach to a marathon with a run-run-run approach. Of course, this assumes you were doing marathon distance run training throughout the bulk of the year.

5) Road races. This is an easy answer, run them as often as you like, generally without seeing them as a conflict. The one common theme I saw in most of my triathletes over the years was that they didn't compete in enough open road races, which often left them less confident (and perhaps less fit) for the run portion in a triathlon. Just as swim and cycling races help us become better swimmers and cyclists, if you want to run faster then you have to race faster! Without going into an entirely separate blog, all the light bulbs you want to go off about race-day pacing, intensity, stride, breathing, etc will all come as a result of your open road races (2-miler – 10k). The fact you did not swim and cycle beforehand is irrelevant. Do not use these races as "workouts", rather, race them 100% full tilt! Treat them as a race, no special pacing limitations! Again, there would only be a handful of times throughout the year where these races might conflict with your triathlon training/racing, and a coach will help answer those questions.

6) Longer means faster! Too many triathletes have the misconception that training for the longer distances has a negative effect on speed. WHAT!? Show me one triathlete that did not become significantly faster at the sprint and Olympic distances after training for a full or half Ironman, and I'll pay your next race registration (excluding injury from long-distance training as the problem variable)! Everyone gets faster at the shorter distances while training for the longer ones. This would even hold true for most pros, but admittedly, this is where the misconception originates, and there is some truth to it with these special athletes. When you are in the top-1% in the world at whatever you do, specificity of training is at a premium. Diverging from the norm in this regard could hurt your performance, as there is now little room for error as you near perfection in any realm of human performance. For us mortal triathletes, we have nowhere to go but up, and we have lots of room for improvement no matter what we do. Hey, we could have a bad week of training and still gain fitness, just because our starting point is relatively low compared to the pros. So, if a pro is an Olympic distance specialist, then yes, workouts that are too long, too frequently may conflict with the gains they are seeking in power/speed, but let's remember they are an exception to the rule. I am yet to meet an age-grouper who did not decimate their old PRs in short distance after they made the jump to the longer races. The physiological adaptations from longer-distance endurance training are incredible!

*Finally, remember that there is an exception to every rule and you can bend the rules of the seasons/distances as they suit your needs. These are just the general guidelines factoring in the human element.

Train hard and race hard!

Mike

Thoughts on New Year's Resolutions

2012-01-02T19:06:00.001-05:00

As you have no doubt sat down to have a conversation with yourself recently and engaged in a little soul searching, here are 3 Tips from me to help you understand the New Year's resolution business in a better way:

1) Don't fret the crowded gyms. Over the years, I notice the trend for drop-off rates at gyms, as I assume yours will be overly crowded in 2 weeks due to sales on membership rates and Resolutions. Research is consistent in that 50% of all people that sign up for a membership at the New Year will drop out before June, but I will go so far as to say most of that will occur before Feb. Convince yousefl that you have a leg up on everyone, in that we you a proper approach to exercise motivation and training, and will still be standing in June. In the meantime, be patient with the masses.

2) Pride. As 2011 draws to a close, be sure to soak up what you accomplished. Instead of thinking immediately about race results, begin by thinking about your training. I guarantee there were more battles won and obstacles overcome in your training than in your racing. Remind yourself of some milestone(s) you hit this year, incredibly tough conditions brought on by Mother Nature that you overcame, or an inspired run you had when it was the last thing you wanted to do that day. And yes, then think about the moments of elation you felt at certain finish lines. A great way to boost your pride is to know there were certain goals or training accomplishments you achieved this year that maybe nobody else achieved. Sound impossible? Not really. Think hard enough and I bet there are some unique things you did this year that should make you feel proud of yourself. Inspire yourself!

3) Goals. Related to #2, what did you learn last year? What worked well for you month after month that you should make a staple of your routine? What is broken and needs fixing? Write your goals down. Most of these should be process goals...specific, measurable, and with due dates, all of which enable you to say definitively "yes or no, I did/didn't achieve the goal." Goal setting can be as simple or complicated as you want to make it. Either way, you must write your goals down. Looking back at last year's 2011 process goals will help you form new goals for 2012.

Train hard!

Mike

The Off-Season Approach for Runners

2011-12-06T15:35:00.001-05:00

Now that December is here you might begin to see the term "off-season training" pop up in your readings. The main point of this blog is that if your December, January, and February resemble the same training you did the other months of the year, then you're not truly embracing an off-season. I'm very consistent in stating that there are only certain elements of professional athletes' training that we should attempt to mimic. One of those elements is that pro athletes not only train hard, but they rest hard.

The month of November begins the off-season for most endurance athletes in the Mid-Atlantic region, as peak race season/ weather comes to an end. It is mandatory that you find something to do in the off-season in addition to running, and put an emphasis on other forms of cross-training (XT). It doesn't mean you shut down running altogether (I would not recommend that), but we can all benefit by being more athletic. Improved muscular strength improves athleticism, which is why I am a firm believer in strength training, but I also want everyone's hand-eye coordination to be in tip-top shape! Sports and activities that force you to be aware of where your body and limbs are in space (kinesthetic sense) naturally improve your athleticism, which improves technique for strength training (ST) and swimming, and also improves skills for trail running and bike handling. If you value your running performance, then you should want to improve your athleticism!

Unless you have a peak race in the winter, December is not a heavy run month. Do we run in December? Yes. But do we put the emotional stock in other elements of our training and phases of our lives? Yes. ST, XT, new activities, fun activities, increasing coordination and balance, changing techniques, and experimentation are the focus of the off-season (Dec - Feb generally speaking).

Depending on what the other months of your year looked like in terms of rest, vacations, injury, the winter may not be your off-season phase. Perhaps you already had an off-season (break from running) forced upon you due to injury. Whatever the case may be, at some point in the year endurance athletes need to rest the body, mentally recharge, and make key changes. Enter next race season a different athlete, not just a runner with more miles.

For instance, if you were ever going to try minimalist run shoes, now is the time. This assumes you are doing very low mileage and capping your runs at 20 - 30 minutes. This is one example of why minimalist shoes are not for everyone. It's not just how you run in them, but how far you run in them, as in having the ability to control your urge to train and ignoring that inner voice that keeps pounding "Don't lose fitness." Running in minimalist shoes is drastically different for most people, so you have to control variables.

To paraphrase Lance Armstrong, "I race the Tour de France in July, but I win it in December."

Train (and rest) hard!

Mike

Holiday Deal for DCRC!

2011-11-25T11:22:00.013-05:00

Introducing the 1st annual DC Running Coach holiday sale!

2 months of coaching + 2 sessions of personal training* and/or Running 101* for $300 ($400 value).

Purchase through 12/31, value expires 6/1/12. Valid for new athletes only.

Purchasing as a holiday gift is a great idea!

Simply contact Mike and mention this blog/ deal!

Happy Holidays!

*contact for locations.

"Marathoners"

2011-11-10T14:00:00.008-05:00

When people use the term "marathoner" in conversation with me, I'm usually, but not always, quick to remind them that I don't label myself a marathoner, and there are reasons for it. Similarly, I was always hesitant to be labeled a "triathlete". 75% of the time, I let it go, it would be a awkward way to interject in a conversation, but if the timing is right then I explain my rationale, which is the same rationale I use when setting up training programs for my "runners", for whom I often prefer to call "athletes" instead. I've run marathons, but I'm not a marathoner. I'm not a triathlete. I'm "someone who competes in triathlons." What's the difference and what does this have to do with a training program? What does this have to do with the mental approach to training and racing?

Social psychology tells us that labels can have a positive influence on behavior change, as noted by the terms self-concept, self-identity, self-schemata, etc. If your co-workers frequently describe you as "driven", "passionate", or "energetic", then you will eventually develop a self-concept of being a productive worker. Wonderful. If you have a friend that is trying to get off the couch and start exercising, you can always remind them after each spin class that he/she is "turning into a pretty good cyclist." Labeling them a cyclist over and over will help define them as an active person, which is very important in shaping behavior. But it can sometimes be a double-edged sword. The person is the first example may become a work-aholic, their work consumes them, he/she becomes stressed. Your friend may feel irritable if they don't exercise or they can't find any alternatives to cycling.

As it relates to "marathoners", they sometimes don't feel productive or like they accomplished anything unless they are training for the marathon distance, or worse, set a PR each successive marathon. I see it often, where feelings of not being successful appear in the face of anything other than a marathon PR. I don't see this issue in athletes training for shorter distances, or those who are yet to run a marathon. The self-identity as a marathoner dictates everything about the mental approach to training and racing, which indirectly affects mood via the interpretation of progress. The weekend long run is the magic bean of their plans and all the emotional stock lies within it. A marathoner insists they must run a marathon each year (or season) instead of taking a year off from the longer distance in order to correct muscular imbalances/ weaknesses and build speed at other distances. This is where I, as a coach, enter the picture.

The main service offered by DC Running Coach, LLC is the mental approach to training and racing. This means that the exact type of workout the athlete does is always secondary to the reason he/she does it in the first place. For instance, the question may be posed, "Coach, what would be a goal for this half-marathon coming up?" My rhetorical question in response, "Why do you want to run the half marathon, and does it conflict with any other training/ racing goals?" If the athletes' answers are sensible, then we proceed with the race, and sure, goals are set easily enough. I use this anecdote because I find that when people/runners/athletes label themselves as marathoners they lose sight of the short-term process goals.

Some of these obstacles and conflicts that can be created are:

*the unwillingness to take rest days

*inability to refrain from signing up for longer races at the wrong time

*passing on an off-season that embraces strength training as the priority

*pushing aside a chance to correct running form by avoiding long runs

Marathoners become a breed of runner that can put too much emotional stock into one race, putting all their eggs into one basket. It consumes them and their training. To some people, this behavior actually seems positive because it's interpreted as being motivated, but what gets lost in the shuffle are the important short-term goals, like rest days, run form, strength training, etc. I refer to my clients as "runners" and "athletes". It leaves much more room for interpretation and is less likely to trap the individual into a small role/identity. I attempt to coach the athlete into recognizing that short-distance racing is important for a myriad of reasons. Again, (cover your ears) this can mean not running a marathon one particular year. Hearing that phrase stings if you're a "marathoner". If you're a "runner," then you have other goals in which to focus and you're okay. Professional runners are a different breed that can get away with much more than the runners I coach. Therefore, the training program I develop, and more importantly, the mental approach we take to the training, needs to reflect that difference.

In sum, think of yourself as an "athlete" (or even a "runner") and the doors of perception will be opened to many more aspects of training and racing. I can very easily identify "marathoners" from their first email or phone call to me. I know them better than they know themselves, and I know exactly why they feel unsuccessful and I already know they haven't run a 5k in six or seven years. Change the way you think about who you are and what you do and I bet you dollars to donuts your progress will sky rocket, your running form will change, and you'll feel more successful more frequently.

Train hard (at all distances)!

Mike

Hope, Luck & Confidence

2011-11-04T19:55:00.008-04:00

In recent conversations with many runners outside my own client base who were getting ready for the Marine Corps and NYC Marathons, I heard a few words pop up repeatedly: nervous, worried, hope, lucky and maybe. As a coach, when I hear these words I know the runner is either under-prepared, or not well schooled in proper goal setting. The word that I wasn't hearing often was 'confident'. If the goals are clear, there's no room for worry or anxiety, and if the runner has trained properly, then the goals should be clear. I define confidence as 'the lack of uncertainty'. It is the feeling of getting to the start line and knowing exactly what will happen after the starting gun (or when the whistle blows in other sports).

We all know that goals should be specific, objective, measurable, etc, but what is often overlooked is how the athletes will reach these numerical goals. In other words, qualifying for Boston with a time of xx:xx and/or setting a PR are fabulous goals (outcome goals); however, too often the runners leave it at that. They don't have the process goals laid out. They take a step in the right direction and hone in on the pace per mile required (performance goals), but even that focal point is shy of the real beef of what gives athletes confidence. This brings us to process goals. Specifically, how do you run a 8:00/mile (for example)? How do you run sub-3:10? The numbers themselves don't really give you the actual focal points when you're out there on the course living in the present moment.

What would the process goals be? Breathing patterns, stride rate, stride length, posture, upper body tension, etc. Hopefully, these are all the things you're focusing on during your workouts (at least your key workouts). And this is why I will forever get the runners I coach off the Garmin technology. Focusing too much on pace during training leaves you empty handed on race day, when present-moment variables enter the equation. How many more variables exist in a marathon when compared to a 5k? A lot! This is not another blog on anti-tech, but this last point is very much related to confidence on race day. When you are able to hone on the process of running certain paces, then the brain has an easy job.

K.I.S.S. is an acronym that is used frequently by coaches (and sport psychologists). It stands for Keep It Simple & Stupid. It means no 'paralysis by analysis'. What is anxiety or nervousness? It's uncertainty about what will happen next. Too much brain activity and too much self-talk only compound the problem. When an athlete has too many goals or if the goals are not clear, then there is too much left-brain activity, lots of processing, and very little room to Just Do It. Great athletes don't engage in much analytical thinking when they compete. This fact implies that your goals may not be specific enough, not simple enough, or the focus is on the outcome instead of the process.

What I offer to the readers is that if you know you have too much nervousness before a race (a little nervousness is natural, it's good energy) and you have to hope you hit your goal time, or want to get lucky and get a qualifying time, or think maybe you'll have a good race, then it's time to restructure how your goals are phrased on paper. Make sure you are focusing on specific tasks in your control. It's like the basketball player making the sign of the cross before he/she takes the foul shots, Dicky V would shout, "no confidence, baby!" So, don't look for divine intervention on race day, don't hope to get lucky. Control your own destiny and plan to know exactly what will unfold when the gun fires.

Train hard!

Mike

You Have the Right to Remain Selfish

2011-10-08T14:11:00.007-04:00

If you believe in reaching a peak level of fitness at some point in the year, then you have to act like it. Be selfish. Well, what does that imply? It means you may have to put yourself first when it comes to altering your weekly schedule in terms of your key workouts and meal selection. During other times of the year, when key races are far away on the calendar, there is much more room for leniency; however, the fitter we get, the harder it becomes to hit a PR, so we need to be firing on all cylinders in order to peak. All aspects of our training must be in tip-tip shape. Physiological studies show that advanced/experienced athletes can only be in 'peak' condition for about 3 weeks. That's a relatively small window, so we should take the steps to insure that the build-up to our A-race, or peak race, is not sabotaged.

In practical terms, this means you can nix a weekend long run with your training group if you are scheduled for a shorter, faster run. Or, you may need to do your scheduled run when you otherwise would choose a social activity detrimental to your training. Learn how to say 'no' to some activities if you have big morning plans, or say 'yes' to other activities if you're in need or a recovery day anyway. Of course, this all assumes you are following a training program to begin with, no matter how structured or unstructured it may be. If you're not following any general plan, then this blog probably won't resonate with you.

We typically associate the fall season with running season, and therefore label it 'peak season'. So again, let's act like it. Let's be less concerned with what everyone else is doing with their training, and be more concerned with how we're feeling day-to-day. Skip the group workouts if they conflict with your personal schedule and energy levels. If you sacrificed much of your time, energy and money in the past year in hopes of achieving some meaningful running goal, then don't let it be sabotaged in the final lead-up to the race.

Be confident in telling training partners that you need a day of rest, or that you want to run on your own in order to hit the target pace for a workout. We claim that exercise and health are strongly correlated with positive self-esteem, so let's act like it. Have enough self-esteem that your friends and family will still be there for you as you engage if some selfish acts in the next 3 – 5 weeks. Make some 'me' time. Train like an athlete. As much as I promote the new National Road Racing League as bringing the team element to the table, running is very much an individual endeavor. During peak season, stick to your workouts on your specified days of the week and eat your chosen foods/drinks at your chosen time of day. Your body will thank you for it on race day, and you'll be able to thank yourself!

Pamper yourself in October, like choosing your own restaurant the night before the race. These are some of the practical tips when it comes to "taking your running seriously". Many runners go overboard with this mentality and it becomes socially maladaptive, but all I'm encouraging you to do is to put your race goal in the proper context. If you're not training like an athlete and/or you don't have a peak-race slated, then no need to change your approach. Otherwise, you have to take a month out of the year to do it your way.

Train hard!

Mike

Just Say No!

2011-09-27T14:32:00.001-04:00

I developed an anecdote during a recent 10k race. I'll give away the punch line now: How do you know if the person running next to you during a race is someone you want to pace with?

When the starting gun went off for a recent 10k, I was in 4th place, enjoying the view of lakes and trees in the opening minutes. I could hear a guy coming up behind me, but he wasn't right behind me, he was about 30 meters back. I heard him because his breathing sounded like he was kicking to the finish in a track race. I thought, "This guy won't last through the 2-mile mark." He decided to settle in next to me, and as I tried looking past him to catch another view of the lake, he asked if I was trying to stick with 5:45 pace. "Sure," I said. "Great," he replied, "run with me, I need someone to help push me." Now you may be thinking, "that's great, running with someone helps your race performance!" Wrong. What is the one uber-important disclaimer to put on that tactic? Anyone, anyone? Let's read on and find out.

Because he was breathing like we were on Mt. Everest, I knew he was in over his head at 5:45/mile. Who cares what his stride looked like or the fact we were shoulder to shoulder, his breathing was out of control. So, I looked at him and said, "nah, I'm okay, go ahead". He went ahead just before the 1-mile mark, then slowed a bit as I passed him on a gradual incline. As we crested the hill, we hit the Mile 1 mark at 5:45 exactly. It was a rolling mile and I don't believe in Garmins, so how did I do that? Stride, breathing, discipline. Just Say No to peer pressure. Experience helps a great deal; I know what 5:45 feels like. Effort. Intensity. Perceived Exertion. These are all more important than pace and/or "running with someone".

As we crested the Mile 1 mark, we had a looooong downhill, my favorite. I passed him easily, which told me that we had two different running styles and strengths, so that was another clue I knew not to pace with him. I didn't say 'no' 3 minutes into the race because I thought he was a faster runner. I said 'no' because I knew he was too slow, even though he went ahead of me. After that downhill, I never saw (or heard) him again and beat him by 3-4 minutes, all of which I could predict from 10 seconds of data collection at the half-mile mark.

Once I passed the other guy ahead of me at mile 3, I knew he would fade because I watched his stride as I came up behind him. His cadence was just too slow to be running at that pace. I came in 2nd place to a great runner, who I actually beat in a 10k two months ago. I let him go right off the gate, and he pulled away further each mile, no way I would beat him today. The effort required would have sunk me.

The moral of the story: Be very selective in deciding who you're going to run next to in a race. And be very selective when you do it. It's safe to say that trying to "run with someone" (a stranger) from the opening mile is a recipe for disaster. Either you're too fast, or they're too fast. Monitor your own breathing and stride and be disciplined. If you know it's too much effort, back off. If you find yourself pulling ahead of your group or doing lots of passing, then check your body. Much of the time it means you're doing great, keep it steady. Get in tune, which is aided by consistent track work. The goal of track workouts is to hit the same...pace...every...lap! iPod runners may have to read this story again :)

Train hard (and don't follow strangers)!

Mike

Don't Judge a Book by Its Cover

2011-09-16T21:58:00.001-04:00

Should we get faster with each race we run? Should each race be a PR? At every distance at the same time of year? How do we know when to short for a PR and when to have other goals in mind?

First, the short answer: You are not supposed to set a PR every race, so that should give you some peace of mind.

For a beginner, and as scientists we have to define "beginner", it is easier to hit PR's with each successive race because the room for improvement seems almost endless. However, as we get fitter (and we'd once again have to define "fitter" or "experienced") that window for opportunity becomes increasingly smaller. You also need to factor in bodily- and race-day conditions before the race begins, which most runners do not do, and this is one of the benefits of a coach, helping you select races and set appropriate goals for each race. I was interviewed by Competitor Magazine recently and I was asked for "the biggest mistakes runners make" and that was one of my answers: Misinterpretation of race results.

Our human psyche is very good at making us feel better after we perceive some subpar performance. It goes like this: you finish a race, see your result, think you could have done better, feel more unsuccessful than you should, but then turn on the psychological defense mechanisms (rationalization) to make yourself feel better. In other words, you may factor in the heat, humidity, hills, wind, the party the night before, etc, so that you feel better about your finish time. However, what if you were able to make all of these calculations before the starting gun?

The main point in all this is that foresight is a more powerful than hindsight. Hindsight is always 20/20, but again, it deals with rationalization and damage control. What if there wasn't any damage to begin with—meaning—what if your goals were properly adjusted ahead of time, so you felt successful as soon as you crossed the finish line (and ideally mid-race as well)? Proper goal setting is your answer.

I have other blogs that relate to this topic, such as technology vs. Zen, and the fact we live in a hilly area here in DC. Make sure you factor in as many variables as possible before you set concrete goals. When training is going well, yes, it is much easier to rip one PR after another, but as you get faster and keep improving, make sure you weigh the conditions, both internal and external. And if you're not improving every race, relax, it may mean you're getting closer to your potential; this is not something to fear. If one race isn't a PR, it's okay, it's just one race, don't judge a book by its cover.

Train hard (and set appropriate goals)!

Mike

It's Only Water

2011-09-06T17:45:00.001-04:00

It's early in the week with a very wet forecast, so I want to cut off any negative thoughts about the rainy weather. Don't forget that only 2 weeks ago everyone was wishing for a break from the 100-degree heat and humidity, so make the most of the rain. With or without the preceding conditions, you'd be foolish not to run outside this week. On paper, this could be your best week of summer training!

These are perfect running conditions for this time of year, it could be worse. A heat wave, an earthquake, a hurricane, and a week of rain equates to all the more reason never to let the weather dictate your training routine (only tweaks to the pacing/intensity). If you always view Mother Nature as your compadre on a year-round basis, then there's never a reason to let her dictate your mood, even as runners.

So, I'm looking forward to the workout on the Mall tonight with the DCRC crew.

Contrary to Jimmy Buffett's advice, we can try to reason with the hurricane season and can run at this pace for a long time.

Pack a hat and stuff your shoes with paper towels,

Mike

Love Thy Neighbor-hood

2011-08-31T14:29:00.005-04:00

There are some runners whose training runs are always enjoyable, always fun. Other runners are often stressed (mentally) during their training runs, and this can happen for a myriad of reasons. This is not a blog about proper goal setting, although covering that topic would explain how to alleviate mental stress caused by training. The point of this blog is to offer a simpler tip in how to mellow out and relax mentally, regardless of whether it's a speed workout or a distance run. The track and popular trails can force us into "speed mode" and "training mode" because everyone around us is visibly training for something, which I think is generally a wonderful thing and helps motivate us. However, consider how often you run through your neighborhood. A jog around the block usually mean just that, just go run around your neighborhood and enjoy the weather, waive to people, and mentally let go a bit.

You can't think about race-day during all of your training runs, I don't encourage it. Even though our training generally builds throughout the year and we should shift focus as we approach peak season, we need to know how to separate the two—that is—separating peak training from simply enjoying physical activity. When I tell someone a run was enjoyable for me because I found a new neighborhood, or a new street in the neighborhood, I'm being very literal. I'm talking about an actual neighborhood housing development where there's a 99% chance I'll be the only one out there running. That's much different feeling than the other crowded training spots in the DC Metro area. It's the reason I love my occasional midnight runs, I'm the only one in the whole city running around, the city belongs to me at that moment and it's much easier to focus on my own pace, etc. You can get that same feeling running around your neighborhood and its surrounding streets.

If you live in a residential neighborhood, try doing a speed workout there. What's the difference? Well, if your neighborhood runs are typically short and easy, then perhaps that same mental approach will carry over to your speed workout and you'll work your butt off, hit the high-intensity pace, and yet not have it feel like a workout because "it's just a run around the block". Make sense? Similarly, this is the reason I sometimes decide not to get all decked out in my training gear for a run, I just go run, like the guy next door would do for his 15-min run around the block to "exercise".

One of my goals for 2011 was to explore new run/cycle routes, which is going great, I'm discovering many pockets of this area that are physically challenging and mental monotony-breakers. But to stay on the main point, a run through a neighborhood should be relaxing, even if it's a blistering 5k-pace workout. I love 5k's that go through residential streets, they always make me feel like I'm a kid again, and mentally they are good races. It's part of the reason the Bulldog 5k is my favorite race. If you haven't run your own neighborhood for a long and/or hard workout then give it a shot, you may like the results. And if you're like me and live in an apartment complex without an actual neighborhood of your own, go find a 'hood that belongs to someone else and make it your own for a day :)

Train hard (and wave to the folks doing yard work)!

Mike

Peak Season and Race Selection

2011-08-23T12:58:00.008-04:00

Fall is peak season. Fall is race season. Race as much as you want. There are a few exceptions to this rule, but for the most part it's time to push yourself more frequently, as done in racing. There needs to be a consistent mental approach to your race selection, based primarily on how you've structured your training and what you've selected as your peak race. From September through November I usually say "go for it" 9 times out of 10. All of your Rocky IV training runs through the snow back in February were motivated by peak race season, so it's time to soak it up.

One key element to your fall race selection (and race selection in general) is to not use a race as a "training run". Treat races as more meaningful and push harder, like you're supposed to, or scratch the race and train on your own that day or with your regular group. Make the habit of race day having special meaning and a time to test your limits. For example, a Half marathon leading into your peak/planned marathon is an awesome race to boost fitness if you race it, and I'd expect you to race/run hard that day. When runners say they're "just going to run it as a training run," it rarely happens…race mode kicks in and because the mental approach and preparation was lacking in the preceding days and/or on race morning, a non-focused race is completed and it gets reported to me as an "unsuccessful training run". So if you're considering a race as a training run, try again. Race it hard or do a regular weekend run. This does not mean you have to PR every race, but the specific intensity of that particular race distance should not be lacking.

The closer we get to peak season, the fitter we are and the harder we can race, in turn, the more fit we become from racing hard. It's a vicious cycle that ideally/ theoretically leads to confidence. I agree with Mark Allen in that races should be a special day and the whole idea of race day is to race ("Go Like Hell")! A true peak performance only comes at the end of a full training cycle. Allen once told Chris McCormack, whom he helped coach to his first Ironman World Championship, "Chris, the reason you're not winning that race is because you're trying to be in peak shape 52 weeks a year, and that just can't happen." Allen said, "In short, it is just not possible to have high race frequency and peak racing performances." This is why tapering is important in addition to embracing off-season goals and a phase of de-conditioning. Does this contradict the fact I promote fall as race season and want everyone to race as much as possible in October? No. The difference is in the length of these races, how we define "frequent," the length of your peak race, and how fit you are. So, there is such a thing as racing too much if it conflicts with training (usually in the true summer months).

So, fall is around the corner. Make sure your race schedule makes sense to you, or at least make sure you are signed up for enough races. Talk to your run coach and ask which races are right for you.

Train (and race) hard!

Mike

2nd annual Rock The Creek 5k

2011-08-17T15:58:00.000-04:00

Washington, DC is the proud host to many famous races, like the Marine Corps Marathon, Army 10-miler, and Cherry Blossom 10-miler, but the toughest course in DC is hosted by the Rock The Creek 5k. Mile-for-mile, it's sure to test anyone's legs in the last half-mile uphill climb to the finish!

This year's race will be held on Saturday, October 15th @ 8:00am at Grove 24 in Rock Creek Park (William Fitzgerald Tennis Courts). It's an easy to follow out-and-back course, but not necessarily easy to run. The first 1.5 miles is all downhill, then you go right back to where you came from. The last half-mile is a challenging climb before a final 100-meter sprint to the finish line.

We are expecting about 100 – 150 runners for this year's event, so you still have a good chance to win your age-group. At the very least, we offer awesome raffle prizes, as well as great coupons in everyone's race bags.

Check out the race website for more details and to see last year's results and pictures.

We tote this race as bearer of 3 distinct titles in DC:

1) pound-for-pound the toughest race

2) best chance to win your age-group

3) best awards, raffles, and goodie prizes for everyone

Any additional proceeds from the race will go toward the National Road Racing League, the first of its kind running league putting the emphasis on team competition.

Let us know if you're interested in coming on board as a sponsor and/or donating another prize.

Help us spread the word about the event. See you out there!

Mike

My Life as an Athlete (or part of it)

2011-08-14T00:27:00.003-04:00

I've played every sport under the sun, except skiing, fencing, and jai alai, and I've been fortunate to reach at least a fairly competitive level at all of them, whether a team-sport or individual-sport. I've had a full athletic career no matter how you cut it, so I don't feel compelled to have to keep testing my limits or reveling in pain, but it's a tough routine to break.

Let me explain:

Today was the first time in my 9 years of multi-sport that I didn't race the Lums Pond triathlon/duathlon in my hometown of Bear, DE. It was a bit of a struggle to resist registration, as I wasn't quite sure exactly when the streak would end, although I knew it would end some day. I rationalized the many reasons I should register, mainly that I'd be the top seed on paper in the duathlon and it's always been my goal to finally win on my home turf instead of finishing 2nd/3rd. But I stuck to my guns and "retired" once again from multi-sport racing following my finish at Ironman St. George in early May. That race in itself is worth 2 blogs, I'll spare you the details. I've been in the pool twice since that date (10 minutes each) and been on the tri bike twice. I can honestly say, I don't really miss it, although missing the Lums Pond race this weekend was the first time it's stung...it looks like the course was cut short today due to rain, so I take solace in knowing I didn't miss the "real thing".

I remember 5 years ago asking a former pro-athlete and colleague, "What do you miss the most?" His answer, "That feeling of being really…really fit and strong, you know." I do know, now. So what am I doing now with my training and athletic goals? I'm simply practicing what I preach and enjoying the process of getting fitter again, without registering in advance for any races, nor holding myself to any time-goals when I do race. I was in the best shape of my life on May 7th (objectively and subjectively). I've lost a great deal of swim- and bike fitness since then, especially given the long layoff after the Ironman, having sprained my ankle for the first time of my life 10 days before the race on a leisurely jog around the block (like I said, a brutal race experience, with the ankle hardly being the worst part of the trip).

Although I am not a professional athlete by any stretch of the imagination, people do think I've achieved a high level of success in running and triathlon, and I can agree for the most part. What some people assume, however, is that things "always came easily/ naturally" for me or that I "never had to overcome beginner's obstacles". That isn't true. I remember joining the track team my first year in college to get faster (the football coach said I was too slow, he was right) and the sprint coach looked at me on the first day and said, "okay, how about 3 miles on the track?" as he walked away. I was left to run 3 miles alone (literally) and I cramped everywhere, needed walk breaks, the whole nine yards. I couldn't imagine how people finished marathons, since 3 miles was the farthest I had run at that time. It's been over a decade since that day and I ran 17 miles yesterday, partly through a thunderstorm (nothing beats that experience!).

Yesterday was the farthest I've run in over a year. So, I'm feeling humbled again and going through obstacles and barriers just like everyone else. I've had a few nagging running injuries in the past when I jumped full-throttle into running and triathlon during grad school, then had a nice stretch of about 5 years without any real pains or injuries, never needing to miss a workout or a race, and never DNF'ed. Then, in January, I found out I had a herniated disc (stemming of a few years working for Coca-Cola during college), which started a downward spiral of premature cramping in all kinds of places during my bike workouts. Then the sprained ankle came and sabotaged the run fitness and PR's I had built pre-Ironman. Despite all this, 2011 has been another eye-opening year. I've learned more about myself, more about training principles I can apply as a coach, and done more soul searching to determine exactly what in the heck I want to do for the rest of this year and beyond.

Here's my answer so far...

As I back out of triathlon on the personal level, I will also no longer be coaching triathlon after this year, so DC Running Coach will only focus on running (go figure). I'll be teaching racquetball this year for the first time since grad school, so that is a welcome blast from the past. I'll be ready to launch the 2nd year of the National Road Racing League in a few months, and I'm still teaching the college sport psychology course in the fall. I have plenty of variety to keep me occupied and entertained, and I always come up with a few random inventions and business ideas that could be brought out of the woodwork at any time. But what about training and racing? Minus a Kona spot (and the Lums victory), I've crossed off every major goal I set out to do with running and multi-sport, but I've never really focused just on running, my best event.

October is the heart of running season, but it will always smell like football-weather to me. The last few rugby games I played post-college were fun, but I've hung up my hooligan-ry. Pick-up basketball was always my first love and I definitely see that happening this winter. On the other hand, I'm curious to know how fast I can go in a 5k or marathon if I take my own best coaching advice and really train like a runner. No more high-speed collisions on the field, no more 5-hour bike rides, no more sharing lanes at the pool. Sounds like a plan.

Thanks for reading.

Mike

To recovery run, or not to recovery run?

2011-08-04T12:36:00.001-04:00

...it's a good question. I was very excited to have my coaching advice mentioned in the recent Sept issue of Runner's World magazine in the article "Easy Does It," which covered the topic of recovery jogs.

I must explain why I am not a proponent of "recovery jogs" for all runners. I think recovery jogs can be a great tool and the other run coach mentioned in the article, Greg McMillian, a famous coach out of AZ, did a wonderful job of explaining the physiological benefits behind the runs. However, I don't think every runner should do extra "recovery mileage" because ultimately there's nothing recovery-like about it if the runner has improper running form. The goal of recovery jogs, as McMillian explains, is to promote greater adaptations in the body where fuel will be processed more efficiently and the muscular-skelatal system becomes stronger, too. However, this is not the only event going on in the body on these runs; we wish it were that simple.

Recovery runs assume your body can handle the additional stress of said runs. Why can Ryan Hall, Kara Goucher, and gang run 100+ miles per week? What's the difference between them and the folks who read Runner's World? Running form. The reason pros can run all these additional miles, regardless of pace, has much to do with the fact that none of their runs (or mileage) are really ever additional stress on the body. Assuming they stick to good data points spelled out in their program, they can run as much as they want without destroying themselves. Sure, it helps that the pro runners have usually been running more years than us, but it also helps that they hit the ground with zero additional stress (out of the ordinary) with each foot strike. If you don't have proper foot strike, there is nothing recovery-like about a recovery run. Rather, you're still putting more stress on the body. That is the difference running form makes in building a training program. How many miles per week can you run? What pace should your runs be? It depends on your running form. Better runners can run more miles. It's got nothing to do with motivation and you should never take it there, rather, it's got everything to do with foot strike.

Also consider that running too slowly on a recovery run will do more harm that good as we tend to fall out of natural running and the form breaks down when the pace is too slow. For that reason, I don't put much stock on the pace my runners choose during their midweek runs. I know that if you run too slowly (e.g., slower than warm-up lap pace) than you might end up heel striking/shuffling. Additionally, many of us are not doing enough weekly miles to have to incorporate recovery run/miles. When you run 100 miles per week, then yes, it's a no-brainer that many of those miles need to be done at a very relaxed pace. That is where recovery runs enter the picture. However, if you run 30 - 50 miles per week (or 3-5x per week), how slow do we really want to go? Wouldn't we rather run faster and gain some fitness out of each run? Yes, we would. But what about when it's hot and humid? Good, I think you're starting to see the big picture about allowing yourself to use perceived exertion on more of your runs. In the programs I write I do schedule recovery runs, but there are a few factors that go into which days they are done and who gets to do them.

Talk to your run coach and ask if recovery runs are right for you.

Train hard (and train right!)

Mike

Join the Foot Locker - Runner's World run club!

2011-08-02T16:52:00.001-04:00

There are still 4 weeks left of the Foot Locker - Runner's World run club here in the Washington, DC area. Join an enthusiastic group of runners each Monday and Thursday night in Georgetown from 6:30 - 8:00pm. Join the experience!

There is no registration deadline, nor is there any cost to join the club. It is an 8-week club devoted to preparing runners to run their first 10k, or their fastest 10k. The group workouts are held Monday and Thursday of each week from 6:30 - 8:00pm at the Georgetown Waterfront Park (33rd St, at the Labyrinth). All paces are welcome; the coaches will help everyone get settled into a sub-group of runners of similar ability.

Expect lots of variety in the workouts, as well as lots of technical instruction and Take Home Messages to help you continue to run efficiently on your own. We'll build your endurance with progressively longer runs and will tackle speed workouts, including the many hills of Georgetown. We'll spend time reviewing running form and run-specific strength training, among other topics.

I am privileged to have been asked to be the head coach for this 8-week 10k training club, and also privileged to have 3 great coaches working alongside me: Eve Mills, Kristen Gonzalez-Loya, and Melani Hom. And special thanks in advance to Tatiana for being an outstanding Event Coordinator!

We hope you can join us. Feel free to contact me with any other questions about the club or program.

Mike

Center of the Running Universe

2011-07-26T13:59:00.003-04:00

"Happiness mainly comes from our attitude, rather than external factors." –Dalai Lama

Does the title Center of the Running Universe refer to the actual sun, as in that's how freakin' hot it's been, and it feels like we're running on the sun? No. The title has more to do with the fact that many runners are still chuggin' along, seemingly unaffected by the recent heat wave. Hence, the quote above applies to your summer training. Here is how it works:

The track workouts for DC Running Coach runners are going very well. Remember there are a few ways to alter your workout in the remaining hot summer weeks. So, let's get the mundane advice out of the way. Adapt, adapt, adapt. Keep checking the weather in advance and swap your workouts to take advantage of days where it isn't as hot or humid. Push your long run back as many days as you need to, or cut down the duration of the run. You can also spend half the run on a treadmill in instances like this. If the treadmill is at your gym with a shower, then you can cool off there as soon as you're done. "We always make time and adapt for the things we really want to do." –Common Knowledge

Living in DC, I see many, many runners out running well after 10pm every night of the week, including the weekends. Based on your schedule this may not be feasible, but I can only give them respect for staying dedicated. Not everyone can run early in the morning due to their schedules, so when I encourage folks to try running in the evening, I'm usually talking about after 8pm.

Stay motivated. It's hot, but stay motivated. The runners working toward a goal that they value are finding ways to get around the heat (see above). Adjusting goals is also important, so remember that intensity is more important than pace (ahem, Garmin runners).

The last section of the Training Notes document I send to all my athletes is entitled Run Happy. This is my attempt to give the secret to running-happiness and find the center of your running-universe. The Dalai Lama was just in town, so the timing is appropriate. Even with the hot conditions, you should never have a "bad" run. Impossible. What was your mental approach to the run that made it so horrible by the time you finished? If world champions, whose competitive goals are loftier than ours, never have a bad workout, then why should we?

Someone asked me recently if I ever have days when I don't feel like running. Yes. As a matter of fact, last week contained one of those days. It may have been one of my slower runs of 2011 on paper, but a great run during its entirety. How so? I was outside, I like being outside. I finished the run for the allotted time I wanted to hit; that was important. I found a new street in DC I'd never been down before, that's always cool. And it meant I could take the following day as a rest day. So there were lots of reasons it was a good run despite the fact I really did not want to start the run and being that it was slow as molasses.

And as they say, there are always greater tragedies in the world. Stay positive. Don't let your training program dictate your mood during the week, don't let running ever get you down. There can be many turns in life that call for lots of mental energy and stress management, don't make physical activity one of those events. Balancing your work, play, social life, and personal relationships is what it means to be human and I never lose sight of that. That's why it's important we stay in touch and that's how a coach differs from online training programs. There needs to be the capacity to sympathize or empathize (difference) with the circumstances surrounding your run training and/or the goals you want to hit. Train, run, work out, exercise, etc because you want to, because you enjoy the activity for its own sake, and because you value being fit and healthy. If you can do that and maintain whatever competitive edge you have and still strive toward goals, then more power to you. I'm here to help no matter where you fall along that continuum.

Om,

Mike

Marathon Pace Calculators

2011-07-20T10:02:00.004-04:00

What method will you use to predict your marathon time this fall? Most runners have heard of the Yasso 800's workout. Other runners use pace calculators that can be found online and these allow you to plug in a recent result of any race distance and get a correlated time for all other race distances. Other runners (and I would argue most runners) just go out and run each week and use their most recent weekend long runs as their benchmark of how they'll do on the day of the big event. Each have their merits, but I wanted to focus specifically on the pace calculators (charts).

When it comes to giving my athletes predicted- or goal-times for any given race, there are a myriad of factors to consider. Above all, I use the detailed chart found in the book Daniel's Running Formula and it remains the foundation of how I give predicted times, paired with a dash of the art of coaching. The Daniel's Formula is perhaps the most trusted source, so why try to reinvent the wheel? The man certainly did more than his share of homework in putting it all together for the rest of the running world. However, the art of coaching that I sometimes (not always) insert is based on other factors the chart does not consider, most importantly the specificity of the training. This principle leads to the marathon distance. With any other race distance, we can usually assume the chart to be accurate because the general distance of your training runs will bring you to the start line in good shape from 8k through half marathon. However, because marathons require the greatest specificity of training (along with 1-mile racing or shorter), they usually have the greatest fluctuation in predicted times (as you might predict).

There are many more variables to consider at the marathon distance that don't show up on the radar at shorter distances, such as a breakdown in running form, whether it be a shorter stride and/or a slower stride at the end of the race. For instance, if you ran 1:40:00 in a half marathon, then your predicted marathon time would be ~3:28:00; however, this assumes you are marathon-ready. If your longest training run has only been 10 miles and you don't do any strength training for your glutes, hips, and hammys, then I wouldn't predict you to finish near 3:28:00 at your upcoming marathon, regardless of your recent half marathon performance.

There are several factors I consider in giving any goal time, which are often intangible factors, including the personality of the runner. In any case, pace calculators can be slippery. Consider the summertime weather we have now. It is difficult for the experienced/ advanced runners to hit a PR in the summertime due to the adverse effects of heat and the window for improvement being relatively small for these runners. Most world records (or even local course records) are typically set in conditions of overcast, no wind, and high-60's/ low 70's temperatures. This is the weather most conducive to limiting sweat, yet not so cold that it restricts blood flow to the muscles. So, if you have been racing and training consistently for almost 10 years, I would expect your PRs to occur in the spring or fall (fall is known as "running season" for this reason). On the other hand, the average runner, by definition, has limited race experience, has not tapped his/her full potential, and is still learning the tricks of the trade. So yes, I could expect some runners to set a PR in non-ideal race conditions.

Having the correct goal laid out in front of you is all part of our positive mental approach to running in which we need to recognize what is challenging, yet realistic. We become mature and wise athletes in knowing how to account for variables such as course terrain, weather, and running form (and many more). To overlook these variables in calculating your predicted marathon time would cause a coach to pull you back onto the learning curve. Make sure you don't get caught up thinking every race should be a PR, or that you should be getting faster and faster every week, it's not always possible given conditions that are outside of your control. If the conditions are under your control then do everything you can to maximize that potential! Each of the methods mentioned above that can be used to predict your marathon time have their merits, but also have their limitations. Specificity of training must be very high for these predictions to actually work, which means doing long runs at your goal pace and high volume training at specific points in the year. Lo and behold, the beauty of having a coach to help guide you in these directions.

Good luck at your next race, whatever the distance may be.

Train hard!

Mike

Core Training, Pilates & Yoga

2011-07-12T13:25:00.003-04:00

The Six-Pack

Having a strong core has nothing to do with a 6-pack. Many of the world class athletes in track and field's throwing events could be considered overweight, but I guarantee you that their core strength is ten-fold compared to mine and yours. Your core refers to the your abs, lower back, glutes, hamstrings, hip flexors and quads, which are basically all the muscles that control posture and stride length, with the hamstring strength playing the biggest role in stride length. Posture and stride length are strongly associated with running performance among both sprinters and distance runners, but a strong core is also important for power athletes, as a body in poor position/ alignment would not generate as much force for a given movement. Therefore, in order to generate higher forces, the biomechanics of the movement must be ideal, which is aided by proper body positioning via a stronger mid-section. Gaining a "6-pack" is not going to be a strong predictor of performance, as there are other muscles involved in posture and running form. And for those people concerned about a 6-pack, the best way to tone abs is through sprinting, due to the strong muscle contractions required to maintain proper posture while generating high forces at high speeds.

Training the core is a great supplement to your run training, and vice versa. However, I would not recommend doing traditional core training every day since these muscles need rest, like any other muscle group. Remember that these are the same muscles you swim, bike, and run with, so your primary training should not suffer during peak race season due to supplementary core training. If you are keeping your strength training (ST) routine dynamic and functional, then virtually every exercise you perform could train the core, namely for the same reason that running is a great workout, which is the body being forced to maintain proper alignment/posture while generating high forces. This is both the good news and the potential bad news when all of your workouts highly engage the core musculature.

Run first, or strength train first?

Whether or not you do ST and running on the same day is a product of your daily routine and lifestyle. If you happen to do these workouts on the same day and have the choice of which one to do first, then I would recommend doing the ST first. One reason for this rationale is that weight-bearing exercises typically require more skill and concentration than running, so it's better to do those exercises while you're fresh (both mentally and physically). Additionally, in my opinion, based on anecdotal evidence of all the athletes I've known over years, the run workout will fatigue the muscles more and have a greater affect on the ST workout, whereas ST workouts don't typically adversely affect a subsequent run workout if done back-to-back. In other words, you can still have a high quality run session following ST, but are much less likely to have a high-quality ST workout coming in from a good run workout.

Yoga & Pilates

I am a big proponent of yoga and Pilates classes, but if push came to shove I would choose Pilates classes to build strength over yoga. I do not merely equate them in the same category, as both are different modes of training with different purposes. Both are challenging, both require coordination, but Pilates is more running specific, as it incorporates more strength work for the leg muscles, although I would agree there is an element of this in yoga. Most of the same teachings of running posture are emphasized in yoga and Pilates classes. Yoga teaches us about body awareness, and how that is related to having good running posture and rhythmic breathing. Another benefit of yoga is that it teaches you how to focus on pain/discomfort and is therefore vital in learning positive self-talk. However, doing more yoga "to gain flexibility" isn't necessary unless a therapist or trainer has diagnosed you with a range of motion limitation. Stretching and flexibility aren't further improving your run performance if you're already flexible. This is another reason I prefer Pilates; there's more emphasis on strength work rather than isometric contractions and range of motion.

Cross-training and Peak Fitness

There is a potential drawback of runners doing too much yoga during the week. I can easily equate this to doing too much of any form of cross-training (XT). The answer lies in Specificity of Training. When do we place the priority on yoga, ST and other forms of XT? Answer: the off-season, when specificity of training is at its lowest. During this time you can go crazy with ST, I encourage it, and we should plan a period of reduced run training anyway. However, for those that hit a peak race in the Spring, you are entitled to another off-season period following that race, as in a Boston marathoner taking the entire month of May to recover and do more XT (for example).

The point is that there may come a time when doing too much stretching and ST conflicts with your run training and leaves you even more fatigued during the week. Imagine that: A relaxing yoga class contributing to stress on the body (and therefore the mind via the feedback loop). When XT conflicts with your run training, either in terms of scheduling or energy levels, remember the principle of specificity of training and keep running the priority. So yes, it is possible to overtrain with XT. This is also the reason XT eventually doesn't make it through the funnel we call "tapering". If you cut down your run volume to taper for your big fall race, but then make up for it all with poor XT choices then you've defeated the purpose of the taper.

Train hard (and choose your cross-training wisely)!

Mike

Breakthrough Performances

2011-07-05T19:19:00.005-04:00

This blog is a good follow-up to the last entry about the hilly, rolling terrain in the DC area.

What is a Breakthrough Performance, and why the capital letters? In a nutshell, it's a workout or race that significantly exceeds your own expectations and is usually an invigorating experience that changes your mental approach to training/racing. These only happen every once in a while, hence the term. However, you can set yourself up to have a breakthrough performance depending on how your program is planned. Every now and then you should find a flat course so that you can really put the pedal to the metal without hills becoming a factor. If you read the previous blog about hills and realized that most of your runs aren't quite as fast as they could be due to the rolling terrain, and you're unsure how much fitness lies within, then you are certainly due for a breakthrough performance, whether it's a training run or a race. In the end, you know you've had one of these performances when you can reach your arms to the sky above and think, "YES!" like Rod Dixon in the image above after winning the 1983 NYC Marathon in dramatic fashion. This is my favorite picture associated with running because I think it embodies the idea of the Breakthrough Performance.

When was the last time you did a long run on totally flat terrain? Do you feel uncertain of your goal pace for any given race because you don't know what you're capable of achieving? Many of the runners I coach understand that a PR isn't always in the cards due to the nature of the race course. When you factor in the heat and humidity that we contend with, it seems like summer race results may not always be your best performances. However, when the temperatures start to cool around mid-September, you get a second wind. I say why not combine that feeling of being faster in the cooler temperatures with a flat road race. Now you have the best of both worlds operating in your favor, which doesn't always happen. So again, breakthrough performances are special days. I wouldn't dub it a breakthrough performance every time you set a PR because breakthrough performances are the special times when everything in your training clicks together on the same day and/or a light bulb goes off in mid-workout and you are finally able to push through some barrier that was previously holding you back.

I won't contradict myself and say that you should avoid hilly terrain. There is a wonderful advantage to training on the rolling courses in this area, but you have to know how to reap the benefits by searching for flat races every now and then to see how fast you can really go. After racing a flat 5k, you might think, "wow, I had no idea I could run that fast!" The same logic holds true for getting out on a flat course for your weekend long run. The C&O Canal is a wonderful thing, because after you've been doing all your longer runs on rolling terrain, you'll most likely feel fitter going long on the C&O, Mt. Vernon, or Capital Crescent Trails. So, if you haven't done so in a while, go long on a flat course and maybe you'll exceed your own expectations!

Additionally, everyone should have a "go-to place" for when you want to have a good workout. Having a route or track that consistently treats you well is a good idea for seeking a breakthrough performance. Call it a haven. Some people have a race they do every year for this reason because they always seem to race well there. Others only visit these grounds every now and then as to not abuse the privilege. I try to schedule my hardest track workout of the year for a weekend I can get to Widener University (my alma mater), and once per year I have my best workout on a track where I love to run.

So to follow-up on the previous blog about hills, when was the last time you trained somewhere new? Have you memorized every crack in the road on your routes? Have you ever run your favorite route in reverse? Are you using different hills for repeats? Tried running on a different track? Gotten in your car and driven to a new course/trail? Changing paths or taking a new side street is something I encourage to help break you out of a mental training rut or even physical plateau. If we are not being overly concerned with the exact pace or exact miles for most of our distance runs, why not break up the monotony and explore something new? Sometimes it will lead to a hillier route, which we shouldn't fear. Other times it may lead to a flat course and/or better weather and then you might experience a breakthrough performance that changes how you think about training and racing for the better. For those who feel they're getting these experiences with all of their runs, I would then offer that they still haven't had that one, special Flow experience yet: "If everything is special, nothing is special."

Train hard!

Mike

The "DC Advantage" for Endurance Athletes

2011-06-30T16:22:00.004-04:00

This blog is more or less a tribute to the hilly terrain in the DC region.

If you are an endurance runner or cyclist then you should love the DC area! It occurred to me (again) how well the DC area prepares endurance athletes to race anywhere in the country, or world for that matter. Barring the extreme courses that border lunatic fringe that we can probably think of, DC proper in itself provides ample hills and undulating courses to meet the challenging terrain offered by other cities in the country. I consider being a DC resident an advantage for training purposes, so I hope you never get turned-off or discouraged by what our trails can do to your absolute running pace (take it with a grain of salt), which is certainly another reason I am not a proponent of Garmin watches (too much emphasis on pace). And once you go even as little as 15 miles outside the city, the rural areas of MD and VA offer some intense hills and spectacular courses.

I've raced in 15 or more different states, most more than once, plus 3 other countries, and I can honestly say that I've never felt under-prepared if any of those other courses were considered "hilly" or "challenging". I know I'm far behind many, many other athletes who have raced in more corners of the world than me, but if they originate from this region I'd like to think they'd agree with my sentiments. I've trained in other states without racing and I've never felt that the DC area paled in comparison to where most road races and triathlons take place. I thought Ironman St. George (UT) last month was the toughest course I've ever done, but I know Skyline Drive in Shenandoah Valley had me more than adequately equipped. I've coached athletes of all backgrounds, skill levels, and distances, and most of them have done quite well in their Ironman races around the world, even if the bike course was deemed "hilly". Most of them aren't adversely affected by the hills in Boston (we also train how to run down-hills well).

The Take Home Message is that if none of what you just read resonates with you personally, then you need to explore the area more! Or, you can try packing your run shoes more often when you travel, not just to see the sights, but you'll notice there aren't many places you'll travel that make it difficult to run once you compare it to our region. Also, if you train outside year-round in DC, then you also know the weather in other states won't keep you down. It gets muggy here in the summer, so if you've been acclimating well, then your mid-summer vacation to another hot destination might actually allow you to have some higher-quality workouts.

Your long bike rides shouldn't be the same...course...every...weekend. Here is a good link for Centuries/Metrics. You can try treating some weekend workouts as special days so you can go looking for the spectacular sites. Finally, on the other hand, you also need to make sure you aren't doing all of your key workouts on rolling terrain. You need to ensure you have solid long runs on flat courses. The follow-up to this last point is the topic of Breakthrough Performances, which I'll get to next Blog.

Thanks for reading.

Train hard!

Mike

Technology vs. Zen

2011-06-27T10:54:00.005-04:00

This blog originally appeared on the Nation's Triathlon website (link) on April 11th, 2011.

Technology vs. Psychology. Garmin vs. Zen. Pace vs. Intensity. Do you know the differences? There is a difference between pace and intensity, with intensity being much more important for triathletes due to the myriad of factors that affect pace on the course. Trying to hold yourself to a given (numerical) pace without accounting for temperature, humidity, terrain, wind, hydration/ fueling status, energy levels, clothing selection (ability to sweat), and race experience may do you more harm than good in a race. It's very possible that holding yourself to a given intensity will bring you to your predicted- or goal-pace (and vice versa), but always consider the race conditions and your body's real-time status first.

Race based on feel. Garmin watches, power meters, and heart rate monitors will not always guide you when you want to actually race someone, or when you're attempting to judge if your speed is too fast or slow at the moment. You need to know your limits and what you're capable of achieving based on how your body feels and which body parts are speaking to you. For instance, a Garmin watch should not be telling you how fast to run during the middle of a race, it should merely be satisfying your curiosity.

Using Perceived Exertion in Races

Consistent pacing is related to the phrase "staying in your element." Suppose you exit transition and hit the run course ahead of PR pace after the opening mile, how do you know if you can maintain that pace? Your element is your stride length, cadence, posture, amount of tension in your body, the nature of your thoughts (positive vs. negative), and your breathing, which are all of the things we hopefully tune-in to occasionally during training. Knowing exactly how your rhythmic breathing feels and exactly what your stride sounds like will enable you to know whether or not your effort can be sustained. Moreover, knowing how your body is reacting in real-time is more important than the actual pace you are holding. The pace is merely a byproduct of the course conditions and shouldn't dominate your thoughts.

Heart Rate Monitors

If you train with a heart rate (HR) monitor, then you may have an advantage. HR monitors can offer more specific, immediate feedback compared to breathing patterns, and can also help you adjust for your target HR zone. However, I have never been a huge proponent of racing with HR monitors. The time I chatted briefly with Peter Reid (3x Hawaii Ironman World Champion) about HR monitors he said what I thought he would—that he rarely raced with them because on race day it’s better to race based on perceived effort (intensity). On race day, the HR monitor stays at home, so it does not distract you. Race-pace is then based on intensity and/or perhaps jockeying for overall placing. However, you can only afford to do this if you are totally dialed in to your body during actual training, for which Garmin watches and earphones may be distracting.

Having stated the above, there are other factors that affect your HR, such as temperature, hydration status, mood (anxiety and adrenaline), and the physiology involved in long distance events that may not make HR monitors spot-on during a race. It is best to be able to push when you like (and push through barriers) and not be limited by a number derived from a lab test. Admittedly, they can be good for athletes with health problems, preventing them from pushing too hard into a danger zone, but otherwise race day is all about racing!

Turn It Off and Tune-In

For your long workouts, as gruesome as it may sound, try not to wear the iPod/earphones. Music distracts from monitoring your stride, posture and breathing, but I also believe it doesn't allow you to successfully master positive self-talk. Earphones are illegal in triathlon races to begin with (and most road races), and if you don't have experience in how to cope with your own thoughts during hard efforts you're more likely to think negatively or focus on the wrong cues on race day.

Positive self-talk is a skill that requires practice (much like muscle relaxation and imagery) and earphones hamper learning. Composure is attention to task-relevant cues over time. Anyone can be focused for the first two minutes of any race, but how long does focus last? I once heard Ryan Hall give his account of the NYC Marathon and I noticed he alluded to positive vs. negative thoughts late in the race when he wasn't feeling great. He said his self-talk during races is simply the same thoughts he has during training (I'm going to go out on a limb and say Ryan doesn't train with an iPod) and this allows him to keep the self-talk positive.

For those that claim the music "pumps them up", check out the finish line at your next local 10k and count how many runners in the top-10, or top-50, are wearing headphones, and then compare that percentage to the final 10 – 50 runners across the line. The point is that the experienced athletes are usually better in-tune with their bodies than the average athlete and when done consistently in training, the payoff is huge! Related to safety, we're all old enough to make our own decisions, but I offer a nice quote I picked up, "Can you be with your own thoughts and enjoy the company you keep?"

Take Home Message

Technological advances help us monitor our progress and keep the training consistent, but to be reliant on them and/or to engage in too much data crunching often detracts from our ability to make real-time adjustments when it counts most. Elite triathletes race in the moment; they rarely depend on data. The notions above aren't reserved for elite athletes; conversely, they offer a sense of what it takes for you to raise your game to the next level. Finally, I will note that warming-up with earphones can help get you into your optimal zone before the race, so of course there is an exception to every rule.

Train hard and good luck!

Mike

Proper Running Form - It's Not About The Shoes!

2011-06-21T18:01:00.004-04:00

This is Part 2 of a two-part Blog on the relationship between running form and footwear. Click HERE for Part 1.

Proper running form as the main factor in preventing running injuries is related to more than your footwear. If I stated last time that running like your 8-year-old cousin would go a long way in preventing most injuries, what does that imply? It means running like a sprinter, running fast (relatively), or running like a kid again, all of which fall under the umbrella of running naturally. It also means that not everyone will be able to run with proper form if they have limitations in their hip flexibility and hamstring strength. Regardless if you are running barefoot or in the latest high-tech shoe, you legs first and foremost must have the physical capability to move through the proper motion. This is easier to do as kids because we haven't picked up any bad habits at that stage, nor have we adapted a lifestyle of sitting in chairs for hours on end that gives us tight/weak hamstrings and hips. On top of this, knowing how to move your legs through the proper motion is also important.

It's in that last step (knowing how to move the legs) that running shoes might enter the picture because having the extra cushioning in the heel does affect how the brain processes how your foot can strike the ground. However, keep in mind that runners who have great mechanics would have proper, midfoot strike in construction boots or older, traditional running sneakers, mainly because they have strong legs and they've been running correctly for years. So, to follow-up on the take home message of Part 1, barefoot running isn't necessarily bad, it's just overrated, because it doesn't factor in other important elements of good run mechanics.

Take a look at the fastest runners on the start line of the bigger road races and you'll notice that regardless of how "skinny" they may look, they've all got well-developed hamstrings, and the hamstring is known as the "running muscle". When your foot leaves the ground to begin a new stride this is often referred to as the "push-off" phase. However, this in itself gets many runners in trouble. Most runners can relate to this phase and say, "yes, I know what it feels like to push off the ground each stride," but this is essentially the problem. As Danny Abshire points out concisely in his book Natural Running, heel striking is the cause of this unnecessary push off (over-using the calves and hamstrings) because it then resembles walking. Walking is heel striking, and that is okay, we won't get injured or fatigued in the muscles in the back of the leg ("propulsive muscles") when walking, but we are in fact pushing off the ground at that point. On the other hand, when we rely on these muscles to continually propel us forward in running, they get fatigued, or worse, injured.

Danny Dreyer, in his popular book, Chi Running, makes much of the same sense in getting runners away from a "push" to get them going. Instead, use a simple "heel flick" to start the new stride. If you've gone to a track and seen runners doing the "butt kick drill" as part of their warm-up, they are essentially doing heel-flicking drills. When your foot hits the ground with a midfoot strike, you can easily start the new stride by simply flicking your heel up off the ground and then pulling it forward with your hamstring strength (depending on how fast you are running this also requires additional "knee drive"). So, the way we use our hamstring after heel striking (propulsion) is different than how we use our hamstring after a midfoot strike (lifting). When you compare how much more energy is required for the former, you can see why some runners get fatigued more easily during track workouts and longer runs, as evidenced by slower cadence and shorter strides. A midfoot strike not only saves us from all the adverse rotational forces associated with heel striking, but it also saves our hamstrings (the running muscles) by using them in a different, more economical way. Additionally, the foot spends less time on the ground with a midfoot strike, so cadence is usually higher in this regard, and your pace quickens naturally whether you like it or not.

In the end, runners with tight or weak hamstrings don't have the strength required to pull the leg up and under the body to allow the foot to come down onto the midfoot. What ends up happening is that the foot stays very low to the ground, which is a problem with runners having strides that are too short, and their running stride ends up resembling walking, where they kick the foot forward at the last second, hitting with a heel strike. I see this dozens of time per day down on the National Mall in DC (a running haven) with runners in Newton's, Kinvara's, Vibram's, or barefoot. I hypothesize that these runners are, a) misinterpreting what it means to run with a "shorter, quicker stride," b) lacking hamstring strength and/or working an office job, c) unaware of how to move their legs, or d) running too slowly. Whatever the case may be, it's not entirely about the shoes. It's about the body and knowing how to run. If I have weak hamstrings and tight hips and I take off my shoes, how has my strength and flexibility changed?

Jesse Kropelnicki, owner of QT2 Systems, LLC and run coach to some of the fastest Ironman runners in the world, produced a great video explaining why hip flexibility is important for good mechanics. As stated above, when your foot leaves the ground with a heel-flicking motion, you would then pull it up toward your butt and forward with your hamstring. How much you pull it upward is what is known as stride length. Stride length is what takes place behind the body, not in front. Many runners think lengthening their stride means reaching farther out in front of the body with their feet. You can see how this would lead to landing with a straight leg and heel striking, instead of having a slight bend in the leg upon impact. Stride length is how much ground you cover from left-foot contact to the next left-foot contact. Flexible hips help in this way because they would allow your upper leg (thigh) to have a greater (more open) angle during this "recovery phase" of the stride. A flexible hip would allow your thigh and the rest of your leg to move farther back during the recovery phase of running, thereby creating longer flight time for your body (stride length) before the elasticity of your tendons whips your leg back through (quickly) with the aid of good hamstring strength. The fastest runners in the world have both greater stride length and a faster stride rate. Usain Bolt of Jamiaca (100-meter gold medalist) is a prime example of both. But do we really want to bring the mechanics of a sprinter into our distance running? Yes!

When I review running form with my runners I want them to think of themselves as sprinters, all the time. The benefits are good forward lean, longer strides, and a midfoot strike. If I can get them doing more strength training for the hamstrings, hips, and glutes, then their endurance will increase independently of their actual run training. Too many runners see sprinting and distance running as two separate entities instead of viewing them as one in the same. The only difference is that endurance runners take relatively shorter strides. Watch the 2011 Cherry Blossom 10-Miler pro race. What is "short" about their strides? Nothing. It's only relatively short if you compare it to the type of stride they could bust out during a 400m sprint. If you watch Carl Lewis and Ryan Hall run side by side, you'll see the same exact mechanics, it's just that Lewis is maxing out his stride as a sprinter, as he should, but Hall would still be running with good sprint mechanics during his marathon. It's not uncommon for top college distance runners to workout with the sprint coach during the week. So in teaching folks how to run, I attempt to employ sprint drills on the track, getting them away from jogging and more into running (like the old Pearl Izumi ads).

When you want to focus on improving your run form, aim to land with your leg bent and under the hips, or slightly in front of the hips, because a straight leg implies you are reaching in front of you as in walking. A straight leg, therefore, typically goes hand-in-hand with heel striking. But it's more than just focusing on a bent leg; you also need to train your hamstrings and hips to move through a greater range of motion, like a sprinter, so that the foot can come up after the heel flick and then fall downward to the ground to strike flat-footed (midfoot), instead of kicking the foot forward like kicking a soccer ball. The other benefit to using the hamstrings to pull the foot higher under the body is that your leg now becomes a shorter lever, and we know from our high school physics class that a shorter lever is a faster lever. This is the same rationale applied to using a compact arm swing at all times. Your cadence can therefore remain high when you lengthen your stride, there is no need to sacrifice stride rate when increasing stride length. Again, look at Usain Bolt as the prime example.

Running correctly almost feels like you're doing one-legged cycling drills. Train your hips to be more flexible and train your hamstrings to have greater concentric and eccentric strength and you'll be more likely to have better mechanics. By running faster in training, you'll be moving closer to natural running. Kids have great form because they sprint! Kids play games, like tag, baseball, basketball, that involve sprinting. I can't recall ever seeing kids play a game that involved pacing themselves or jogging.

The type of shoe you wear is more related to tipping you toward heel striking or midfoot striking, it's not the only factor. Heel strikers will continue to heel strike in minimalist shoes unless they change their mental approach to running. Midfoot strikers will continue to land midfoot in thicker, traditional run shoes because they've got good mechanics engrained in their brains and nervous systems. To reiterate, minimalist shoes are a good first step (pun intended) toward good running mechanics, but without knowing how to run like a sprinter, your endurance running would continue to be labored and the nagging injuries would persist.

The final advice in this department is something that is not always politically correct in the running world: Perhaps by being more competitive with your running you'll become more likely to engage in natural running due to faster paces. If you are now thinking, "yes, but I'll get tired more easily and won't be able to run as far." Then I agree 100%, thus my reasoning that not everyone is cut out for longer distance events…at least not yet. There is such a thing as running too slowly. Many runners don't want to put themselves in a competitive environment and/or don't want to push themselves to run hard, so they jog at a very relaxed pace and say, "I just want to enjoy the run." I do agree with this mantra and coach many runners who I don't push to be competitive. However, for many runners, it's the mentality of running slowly that puts them into unnatural running form. I employ lots of patience with my runners. I often encourage them not to sign up for marathons and Ironman races because they don't quite have the full-body strength needed to maintain a solid pace (a.k.a. good run mechanics) at the longer distances. This is where I jokingly dub myself as the crusher of hopes and dreams, but I know it's worth it in the long run (pardon the pun). My runners will be more successful at the longer distances when they're patient because they'll have better mechanics and therefore fewer injuries. Hey, they'll even be faster! It's fun to be fast! So if you are experiencing shortness of breath when correctly changing your stride, and the cadence is faster, the pace is faster, and you suddenly feel out of shape again, don't sweat it. You're now running correctly, you're running naturally, and you can now slowly, but surely (and safely this time) build again toward the longer distances.

DC Running Coach, LLC offers Running 101 sessions for anyone wanting a personal review of his or her running form. Best of luck with your new stride!

Mike

*There are certainly more details about running form that could have been covered, like arm swing, posture, etc, but that is beyond the scope of this blog as it pertains to run shoes and the mental approach to running.

Barefoot Running: Overrated

2011-06-13T19:30:00.019-04:00

This is Part 1 of a two-part Blog on the relationship between running form and footwear. Click HERE for Part 2.

The run community is still in the midst of an explosion of enthusiasm! More people are running for fitness, more runners are moving on to the Marathon and Half-Marathon distances, races are selling out quicker, and more races are appearing on the scene. The tip of the iceberg in the latest installment of running enthusiasm is the hype surrounding barefoot running and minimalist run shoes. The hype exists because there now appears to be an answer (a magic pill) to the riddles plaguing most runners, namely, injuries.

Every company that makes running sneakers has put out their version(s) of minimalist shoes (e.g., Nike's Free, Saucony's Kinvara). On paper, the Vibram Five Finger models are the middle ground between running in sneakers and the other end of the spectrum, running barefoot. The concept of a minimalist shoe isn't recent; just take a look at the sport of track & field, whose athletes have been wearing lightweight racing spikes (or flats) for decades. I won't delve into the history of the running shoe industry; Danny Abshire, in his book Natural Running, has accomplished this task with a thorough and well-written chapter.

The theory is that running barefoot, or running in minimalist shoes, will reduce injuries because the brain will sense less cushioning/padding in the heel, thereby naturally forcing the runner to land more on the midfoot. The benefit to landing on the midfoot is a reduction in both braking forces and rotational forces, as compared to those forces that occur with a heel strike. However, simply running barefoot (or minimalist) does not guarantee this correction from a heel-strike to a midfoot strike. There are factors at play that determine foot-strike other than what's attached (or not attached) to your feet (more on that later).

*There are other benefits to a midfoot strike, compared to a heel strike, namely, faster cadence, faster speed (with all else being equal), and less strain on the muscles in the back of the leg. These benefits will be addressed in Part 2 of this blog.

Notice I am not using the term "forefoot". The term forefoot is getting lots of runners in trouble, as they are misinterpreting this to mean landing on the toes or even the ball of the foot (without ever dropping the rear of the foot toward the ground). This is not preferred unless you are a 100m – 400m sprinter. Trying to run 5k through marathon distances on your toes, or the balls of your feet, is most likely going to strain your calves and/or the muscles in your feet, not to mention make you more unstable over uneven terrain. To distinguish a forefoot strike from a midfoot strike (as is done in some empirical studies) is like splitting hairs, and a "forefoot" strike in these studies does not imply the runners were landing on their toes. I argue that it's better to eliminate the term forefoot altogether, given that misinterpretation has the potential for adverse effects. Think "midfoot" and you'll be okay.

Getting back to the main issue, there should be a distinction between running barefoot and running in minimalist sneakers, for which I would argue much more support for the latter and reiterate the title of this Blog—running barefoot isn't something we should avoid, rather, it's just overrated. There isn't anything you can accomplish running barefoot that you can't accomplish in minimalist sneakers, other than perhaps getting some nice puncture wounds from debris on the ground. Granted, you can find nice stretches of grass to run on for some striders or take some laps on the grass field inside your local track. However, I don't think any coach would promote those instances as legitimate stand-alone run training (it's simply not enough volume, agreed?). So while I do think there can be a time and a place for barefoot running (hey, I grew up as a kid with a big backyard), I also think it does more harm than good, given the type of training an adult runner would try to implement with today's city streets and layout of state roads.

I felt that Abshire communicated similar points in Natural Running. He acknowledges the proprioceptive benefits of barefoot running, but also acknowledges it's not very practical in the environment of today's cities. As a dual-role coach-personal trainer, I also understand the proprioceptive benefits of ditching the shoes during strength training, but I will assert that becoming sidelined with a freak injury while attempting to move into barefoot running is not worth the grief you will experience after being forced to take that unfortunate break in training.

Despite what I've written so far, injury from taking a wrong step here and there is not the more important argument against barefoot running. For instance, there is some research to suggest running barefoot actually imposes more stress on the lower leg than running in shoes. In a recent blog from the doctors/writers at The Science of Sport, they quoted the Lieberman study (which could have used more control groups) showing that barefoot running often led to no change in foot-strike, and also led to increased impact forces when continuing to heel strike (as one might expect from lack of cushioning). So, are we damned if we do, damned if we don't? No. And this is where I think minimalist run shoes pay the role of Equalizer.

As I stated previously, the claims that barefoot running grants runners a higher degree of proprioception can also be applied to lighter sneakers and those without much elevation in the heel. This is where Abshire enters his Newton running shoe (although I'm a Saucony fan myself). However, having stated the above, the key element to proper run mechanics, specifically, foot-strike, is knowing how to run. Most runners have to overcome some measurable disadvantage, like muscular weaknesses/imbalances, to gain good run mechanics. In Lieberman's study, they referred to running "skill" or "familiarity" in relation to how much a runner is affected (if at all) by the transition to running barefoot. The skill mentioned in this study was whether or not the runners had barefoot running experience, but there is additional "skill" required (in the traditional sense of the term) for good mechanics and that is knowing how to move your legs through the proper motion, starting from the instant the feet contact the ground.

I will paraphrase the finding of the above study and stretch it into the anecdotal evidence I see every day as a running coach, not to mention as an impartial observer to the hundreds of runners I see daily on the National Mall in DC. There are throngs of runners heel striking while running barefoot, and in Vibrams, and in other minimalist shoes. "Good" runners can run in construction boots or they can run barefoot, it doesn't matter. When you have good running form (ala foot-strike) you can run virtually any number of miles in any type of footwear on any type of run surface and still have a very low predisposition to injury (name your injury). This is because they possess the required hip flexibility and hamstring strength to move the legs through the correct range of motion and therefore, every stride hits the ground in the same fashion. The footwear and the running surface, and even how many miles are being run, become irrelevant. There's simply not much stress on the bodies of good runners, regardless of how fast they run (good runners come in all speeds). However, admittedly, the pro athletes make better candidates to be a poster-child for all the new minimalist shoes. Most of us have some catching up to do before we can safely and confidently say how wonderful the minimalist shoes have been to our bodies. I would say it takes even longer before we can say the same thing about running barefoot. Again, I point to the Sport Scientists Blog for a thorough explanation of why barefoot running is not for everyone, and could even be avoided altogether.

There are plenty of factors preventing the middle-50% of runners from achieving the sought after proper run mechanics. Here are the 3 major factors contributing to proper running form and injury prevention: 1) strength and flexibility in the hamstring and hip, 2) what kind of shoes you run with ("traditional" vs. minimalist), and 3) the one factor everyone forgets about is quite simply knowing how to run. If everyone ran like their 8-year-old cousin, there would be much fewer running injuries. Call it a shameless plug for a running coach, but I'll explain what this means and address these 3 issues in Part 2 of this blog.

Good luck!

Mike

Track Workouts & Racing in the Summer

2011-06-09T15:56:00.002-04:00

To follow up on the last blog about running in hot/humid conditions, I want to give further tips on running in the summertime.

First, racing in the heat is tough, especially the longer distances, and there aren't many summer marathons scheduled in hot regions for this reason. Some race directors are quite honest about discouraging beginners from entering the marathon because of the safety concerns. However, fortunately there are "twilight" races in the DC area. Check the calendars.

I don't usually cancel our group track workouts because there are many ways to get around having to scratch the workout completely or move indoors to a treadmill. Everyone should obviously know their limits, and not everyone is as adversely affected by the weather. When considering a tempo workout on the track, the general alterations to your workout are to, a) slow the pace ~10 - 15 seconds per mile, b) take an extra 20 - 30 seconds between reps, and c) cut the distance of the reps 200 - 400 meters. In some instances, you can take all three precautions. The idea is to keep getting exposure to the elements without overheating yourself and/or getting way out of the training zone.

We all know the importance of hydrating and we all see the popularity of water bottle systems, like Fuelbelt, being used on distance runs, but I am surprised at how few runners hydrate during track workouts. Your heart rate is obviously higher here than on your distance run, so why not take extra steps to keep the heart rate down? You need to keep water in the muscles to keep them functioning optimally. Being hydrated has less to do with whether or not you have "cotton mouth" as it does the state of your muscles, specifically, preventing premature fatigue. There's a thin line between being "tough" and being foolish. The goal of every track workout is quality reps. The instant you become dehydrated on the track, you're practicing struggle. In other words, in order to race fast, you have to train fast. Take a water bottle with you and hydrate between reps to keep the heart rate down and to have a high-quality workout.

As far as going shirtless (for the guys) or wearing a sports bra, it can be an individual preference. The benefit, even compared to wearing a lightweight singlet, is that less skin coverage is better in terms of sweat evaporation and letting heat escape. However, if it's a relatively long run/race on a bright, sunny day the direct rays against your skin will add to your core body temperature, so experiment and choose wisely. If you anticipate racing in hot/humid conditions it's a good idea to do a training run in the exact clothes in which you're going to race (hat/visor included, if applicable). Then you'll know if your race clothes are comfortable enough. There should be no surprises on race day.

Something else to consider is whether or not you have the capacity to change your race goals in drastic weather. Some athletes are not wise enough to do this, so they end up feeling like the day was unsuccessful because they only focus on finish time or certain splits, instead of keeping things in perspective and having multiple goals for any given race (e.g., outcome, performance, and process goals).

Finally, in terms of running on rainy days (not a thunderstorm, just rain), embrace it. It can keep you cool during the run. I will admit there is a bit of toughness that develops from training in the elements, but it does not (and should not) have to be a constant. Running in the rain in the summer does make a bit of sense since running in the humidity can be difficult each week. Plus, it could rain on race day and you'll know ahead of time the gear that works for you. Don't let it ruin your plans. If it's raining, then see it as a chance for a PR—most running records are set on overcast days with temperatures in the 70s.

Mike

New Considerations to Beat the Heat

2011-06-06T13:26:00.006-04:00

June is here. In the DC (Mid-Atlantic) region most people equate June with the summer, which means heat and humidity. Last week's temperatures were uncanny for this time of year, with a record high in the middle of last week. So before we delve into tips to combat the summer weather, be sure not to judge a book by its cover. It felt much hotter than it should have been.

The whole running community is ready to dispense its articles on this topic reminding you to hydrate, run earlier in the morning, and to wear breathable clothing, but here are a few tips for runners you might not catch anywhere else:

1. Run in the heat! Acclimation is the best guard against the adverse effects of the summer weather. I'm not encouraging you to run midday every day, but you need exposure in order to adapt. You won't set a PR on hot days (unless you're a beginner or don't have many races under your belt), but you can ensure you hit your full potential for that day. And keep running; fitness is another great guard against the heat. You'll notice the fitter runners having less issues in the summer.

2. Related to the first point, let go of your pacing goals. Ideal weather for setting a PR is high-60's, overcast and no wind. Again, unless you're a beginner without much racing experience, it's harder and harder to set a PR with each degree increase in temps. This is especially true at the longer distances. Ditch the Garmin and just enjoy the run. If it's a race, adjust your goals. Most runners are unwilling to make this sacrifice and end their run/race feeling slow (which is unfortunate) without truly understanding how much the odds were stacked against them.

3. Get out of the air conditioning. If you are a serious athlete shooting for a big race that is in a hot and humid climate, then you should avoid living in an "air conditioned world" for about 2 weeks before the race (and in general). If you are serious about improving race performance and are looking for little advantages here and there, this is a big one: Stop living in the A/C. We here stories about people passing out (or worse) during hot and humid race conditions, but by no means does it mean you can't adapt to heat. How do some people do it? We are animals primed for acclimation, so I encourage you to get used to the heat by turning off the A/C at home (use fans) and drive with the windows down in the car. Turning off your A/C for the summer will allow you to acclimate to the elements much quicker (this is only practical if you set running/racing as a high priority, so this advice is not for everyone).

4. Wear a visor, not a hat. If you don't run with sunglasses and/or are accounting for rain during the run, I am partial to visors for three reasons, a) you want to aid in the body's ability to let heat escape from the top of the head, b) it's ensured that the cold water you are dumping on your head to stay cool will make contact with your head and not be absorbed by a hat, and c) they are a tad bit lighter (as comical as that sounds, but again, think running over the long haul). If you're balding on top, then a hat is probably your better option.

5. Get a haircut! If you're running with a Fuelbelt (or similar), pouring water on your head can keep the body temperature down on a hot day due to the number of blood vessels near the scalp (brain), so consider getting a shorter haircut to let the water make it to your scalp. Yes, this does deserve the same parenthetical note as the A/C comment, but consider how much less you'll sweat. Consider it a "summertime haircut" and then you can unleash the hippie within and grow your hair out again once the winter rolls around. Heart rate increases naturally on hotter days because in addition to blood being demanded by the exercising muscles, more blood must also be transferred to the skin to aid in sweating (the cooling process), so a shorter haircut may produce less sweating (by not inhibiting the escape of heat). Contrary to popular belief, we don't lose more heat through our heads, but we don't want to trap it either, nor have the hair covering our shoulders and neck.

6. Run at night. It is cooler in the morning, but also more humid. Evening runs will be less humid, but higher temps. Pick your poison, see if evening runs are a better option for you.

To summarize, there are ways of getting around the heat/humidity in the summer without having to cancel your runs. Consider your gear, from head-to-toe, including shades, visors, hats, wicking clothes (no cotton), thin socks, sun block, chap stick, etc, etc. DC Running Coach athletes receive 10% discounts at most area running stores. You should always be well hydrated ("drink before you're thirsty"), but make sure you have a Fuel Belt and also have places where you can stop if needed (at least to douse your head). Then, if all else fails, you should at least be able to do your run inside on a treadmill, there's no shame in that, as it's better than skipping the workout altogether. Finally, check the weather in advance to see if you can rearrange your weekly schedule around the hotter days. In the end, consider what you can do to become better acclimated to the heat (lifestyle changes).

As Tom Petty reminds us, keep running and "Don't Back Down" in the summer weather!

Be safe and smart out there.

Mike

Run Clinic - Friday, 6/10 @ VIDA Fitness

2011-06-01T17:43:00.000-04:00

DC Running Coach, LLC is holding a run clinic on Friday, June 10th at 6:30pm at VIDA Verizon Center (7th & F St, NW). Click HERE for an online copy of the flier.

Come out for a clinic to help you understand the principles involved with structured run training, as well as the proper mechanics and focal points for improved race performance.

Friday, June 10^th @ 6:30pm

(Inner Fitness studio)

Topics will include:

· program design

· how to factor cross-training and strength training into your program

· what it means to have good running form

· how to make sense of the latest craze in minimalist run sneakers

About Mike:

• M.A. Kinesiology & professor of sport psychology

• 3x Boston Marathoner (marathon PR – 2:46:33)

• 2x USA Triathlon All-American and 3x Ironman finisher

• 3x Team USA World Championship duathlete

• Certified USA Track & Field Coach (Level 2)

• Certified with NSCA and USA Weightlifting

• Fee is $5, or FREE for members of VIDA's racing teams

• Clinic will last 90 minutes and is open to runners of all abilities.

• Dress comfortably (no actual running will take place)

RSVP: mike@DCRunningCoach.com

National Running Day!

2011-06-01T01:50:00.002-04:00

It's a great feeling to see that running is on the map of nationally recognized days. The simple act of running has become a career for me, and a very rewarding one. For all the benefits it offers physically, mentally, and spiritually, enjoy your run on this special day!

DC Running Coach, LLC was founded in 2006 and will be a lifelong commitment to runners of all backgrounds and abilities. This new Blog, along with the creation of a Twitter page, is the beginning of an improved public presence outside the Washington, DC community. I will post many tips, thoughts, and other musings on the sport and activity of running, so I'm looking forward to all walks of life subscribing to both pages.

Feel free to contact me any time here or on the website to offer feedback.

Train hard!

Mike