Planning Your Race Calendar

Planning your races for the year may not be as hard as it seems, but I'm bias as 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 run training, strength training, cross-training, road races at various distances, travel, and life.

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 premiere 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 it's tough 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 an individual basis, you should expect to be in top shape in the fall.  Having said that, use late July and August as "training months" (with short-distance racing) and save your peak races for the Sept – Nov.

Also, because the winter weather is not conducive to ideal outdoor training, don't expect to peak (in the truest sense of the word) 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 training can't be guaranteed. 

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 more experience doing long rides 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 poses an obstacle (even if small), 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 DC Rock-n-Roll Half.  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 1st), 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.  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).  Do not use these races as "training runs", rather, race them full tilt!  Treat them as a race, no special pacing limitations! 

6) Longer means faster!  Some endurance athletes have the misconception that training for the longer distances has a negative effect on speed.  I strongly disagree.  Show me one runner who did not become significantly faster at the short distances after training for a marathon (excluding injury from long-distance training as the problem variable), and I'll pay your next race registration!  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 those 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 athletes, 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 simply because our starting point is relatively low compared to the pros.  So, if a pro runner is a specialist in the 5k, then yes, workouts that are too long, too frequently may conflict with the gains they are seeking in power/speed, but let's remember that pro athletes are the 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

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 the year 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 process goals will help you form goals for the new year.

Train hard!

Mike

The Off-Season Approach for Runners

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 training resemble the same training you did during 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 a few 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.  In other words, following your peak fall race season, take 2 - 5 weeks to decompress and rest the body and mind.  Take a break from a runner's mentality and then when you get back into a routine, make sure the routine is different!

The month of November (or December) 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).  We can all benefit by being more athletic.  Improved muscular strength improves athleticism, which is why I am a firm believer in strength training (ST), 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 allows you to take on more advanced (and fun!) exercises for ST.  If you value your running performance and want to aid it via ST, 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 should we put more 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 your diet, and experimentation are the focus of the off-season (Dec - Feb, generally speaking).  For example, increase your frequency of ST to 4-5x per week to correct any muscle weaknesses and imbalances that you have, as well as to improve body composition.

Depending on what the other months of your year looked like in terms of rest, vacations, and 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 who ran extra miles. 

Train hard (after you rest hard)!

Mike

Holiday Deal for DCRC!

Begin your training with the 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 6/1/13. 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 session locations.

"Marathoners"

I was always hesitant to be labeled a “marathoner” or a “triathlete,” My rationale is the same rationale I use when setting up training programs for runners, whom I actually 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 behavioral change, as noted by the terms self-concept, self-identity, self-schemata, etc.  If someone is frequently describe by co-workers as “driven,” “passionate,” or “energetic,” then he/she will eventually develop a self-concept of being a productive worker, which is wonderful.  If you have a friend trying to get off the couch and start exercising, you can always remind him/her after each spin class that he/she is “turning into a pretty good cyclist.”  Labeling your friend as a cyclist over and over will help him/her define him/herself as an active person, which is very important in shaping new behaviors.  But it can sometimes be a double-edged sword.  The person in the first example might become a work-aholic, the work consumes him/her to the point of stress, or your friend may feel irritable if he/she doesn’t exercise or can’t find any alternatives to cycling.

As it relates to “marathoners,” they sometimes feel that the year wasn't too productive or that they accomplished much unless they are training for the marathon distance, or worse, unless they set a PR in each successive marathon.  I see it often, where anything other than a marathon PR is accompanied by not feeling successful and all the subsequent damage control therein.  I don’t see this issue in runners training for shorter distances, or those who are yet to run a marathon.  The self-identity as a marathoner can dictate everything about the mental approach to training and racing, which indirectly affects mood via the interpretation of progress.  For instance, the weekend long run becomes the magic bean of the program and much emotional stock lies within that run each week.  A marathoner insists he must run a marathon each year (or season) instead of possibly taking a year off from marathons in order to correct muscular imbalances and build speed at other distances.  This is where I, as a coach, enter the picture.

The main service I offer 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 speed workouts would I be doing this winter to prepare for a spring marathon?”  My rhetorical question in response, “Does the marathon conflict with any other training or racing goals?”  If the athletes’ answers are sensible, then we build the training to prepare for the marathon, and sure, goals are set easily enough.  I use this anecdote because I find that when people/runners/athletes label themselves as marathoners they are more likely to lose sight of other short-term process goals. 

Marathoners become a breed of runner that can put too much emotional stock into one race, putting all their emotional 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, running form, strength training and PT.  Therefore, the obstacles that arise are the unwillingness to take rest days, an inability to refrain from signing up for longer races at the wrong time, passing on an off-season that prioritizes ST, and an inability to correct running form because of constant high-mileage training.  Comparing a winter training program preceding a spring marathon vs. a spring half-marathon can be like comparing apples to oranges because preparing for the marathon can get in the way of other important goals.

I attempt to shift my clientele, specifically the beginners, away from “running as exercise,” and into feeling like a runner.  From there, I want them to feel like an athlete.  The latter leaves opens more doors to new/different elements of training and is less likely to trap the individual into a smaller role/identity (entrapment theory).  I teach athletes to recognize short-distance racing as important for myriad 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 an athlete, then you have other goals in which to focus and you’re okay.  Professional runners are a different breed whose bodily limits have a higher threshold compared to the runners I coach.  Therefore, the training programs I develop, and more importantly, the mental approach to the training, needs to reflect this difference.

In sum, think of yourself as an athlete and the doors of perception will be opened to many more aspects of training and racing.  I can often easily identify marathoners from their first email or phone call to me.  I know exactly why they feel unsuccessful and I already know (before I even ask) that they haven’t run a 5k in six or seven years.  Tweak your self-identity in this small yet meaningful way and your progress might sky rocket, your running form might change (due to lower volume training), and you’ll feel more successful more frequently.

Train hard (at all distances)!

Mike

Hope, Luck & Confidence

In conversations with many runners (either those who I coach or those outside my own client base) who are getting ready for big events, I hear a few words routinely pop up, such as nervous, worried, hope, lucky and maybe.  As a coach, when I hear these words I know the runner is either under-prepared, not well-schooled in proper goal setting and/or not interpreting a small dose of nervousness as a positive sign. 

The word that I want to hear more often is confident.  I define confidence as “the lack of uncertainty.”  It’s the feeling of getting to the start line and knowing exactly what will happen after the starting gun (or when the first whistle blows in other sports).  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 with no need for luck. 

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

The process goals are breathing patterns, stride length, posture, fueling strategies, frequent reminders to not get caught up in a random pack of runners, and so on.  Hopefully, these are all the things receiving attention during weekly workouts (at least the key workouts).  Focusing on these process goals is why I often persuade the runners I coach to do less training with the Garmin technology.  Focusing too much on pace during training can leave a runner empty handed on race day, when present-moment variables enter the equation.  This is not a rant on being anti-tech, but that last point is very much related to confidence on race day.  When someone is able to hone in on the process of running certain intensities, then the brain has an easier job, thereby increasing confidence.  As more training and racing take place, it becomes easier to hit the goal intensity (and therefore goal paces), which allows the process goals to be kept simple because the mind is operating on auto-pilot.  When the goals are simple, then there is a quieter mind, which is preferred.  In this sense, although the mind is at work during races, it is very simple work (ideally), so this is why I say running is only 10% mental (if goal setting is done correctly).  When goals are incorrectly set, then there is much more mental energy required to make adjustments mid-race.

Thinking during a race is sometimes beneficial, and other times it is counter-productive, and this is the heart of the debate as to whether “running is 90% mental.”  It depends on what the thoughts are.  Typically, we don’t want the mind working too much when competing, as the mind can get in the way of letting the body function in a state of automaticity, which is usually the goal for the coach/athlete.  Like driving a car, racing should be done on autopilot.  We don’t have to think too much about the actual process of driving a car because of its simplicity.  To actually think about the act of driving a car while driving would be dangerous since it would break the state of automaticity.  This is what is meant by paralysis by analysis.  In other words, naturally occurring movements would be interrupted. For this reason, overly cautious drivers can be hazardous on the road due to too much mental activity.  Candid conversations I’ve had with driver’s education instructors only confirms the truth in this statement.  They state, “the kids who think too much are the worst drivers.”   

When a task is perceived to be easy, then the brain has less work to do, the perception of pressure is diminished, and there is less tension in the muscles and therefore no pre-mature muscle fatigue.  In turn, the brain remains quiet because there is no additional, unnecessary feedback coming from the body.  This is why running should not be 90% mental.

           

K.I.S.S. is an acronym that is used frequently by coaches and sport psychologists.  It stands for Keep It Simple and Stupid, and is a reminder for athletes to avoid paralysis by analysis and helps to reduce anxiety.  What is anxiety?  It’s uncertainty about what will happen next.  Too much brain activity and too much self-talk only compound this 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.  If an athlete is engaging in analytical thinking then perhaps the goals may not be specific enough, not simple enough, or the focus is on the outcome instead of the process.  Confident athletes are masters of proper goal setting.  From this logic it can be reasoned that simple process goals alleviate much doubt and nervousness, but perhaps not all nervousness. 

           

A small dose of nervousness is good, and I would even distinguish it from anxiety or worry.  Being slightly nervous shows that you value your performance and that your leisure time activity isn’t a waste of your time and energy.  The people who aren’t nervous before a marathon might be those whose goal is simply to finish the race alongside their coworkers, or those who are extremely confident in their goals, the latter of which explains the perceived “arrogance” of so many professional athletes.  Nervousness is a sign that the body is alert and therefore prepared, versus not having a care in the world about the outcome.  “Butterflies in the stomach” are fine; it’s just a matter of getting them to fly in formation.  There are relatively few athletes in the world who are not nervous before an event, and you can spot them every so often because they might paint their shoes gold before the race to show that there’s not a doubt in their minds that they’ll win the gold medal.  (American sprinter Michael Johnson donned a custom-designed pair of golden-colored racing spikes during the 1996 Summer Olympics on his way to winning the gold medal in the 200m and 400m.  Confidence to the max!)  Anytime you have a good race despite a dose of nervousness beforehand, file that away for future reference.  All is not as bleak as it seems with a dose of nervousness (it can be good energy).

           

What I offer to the reader is that if you know you have too much nervousness before a race, if you’re hoping you hit your goal time, or looking to catch a lucky break, or think maybe you’ll have a good race, then it’s time to restructure how your goals are phrased on paper and in your brain.  Make sure you are focusing on specific tasks in your control.  When a college basketball player makes the sign of the cross before he takes his foul shots, the announcer Dick Vitale will exclaim, “No confidence, baby!”  So don’t look for divine intervention on race day and don’t hope to get lucky.  Control your own destiny and plan to know exactly what will unfold when the starting gun fires.

Train hard!

Mike

You Have the Right to Remain Selfish

If you believe in reaching a peak level of fitness at some point in the year, then you have to act like it.  There is a time and a place to be selfish.  I’m aware that the term selfish has a negative connotation.  Research shows that as long as there isn’t any guilt attached to a seemingly selfish behavior, then we are happier as a result of that behavior, and as long as our selfish behavior doesn’t detract from anyone else’s happiness. 

What does this mean for running?  If you believe in reaching a peak level of fitness at some point in the year, then you have to act like it—by being selfish.  This implies that at a certain point in the year, namely, peak season, a runner may have to put him/herself first when it comes to altering the weekly schedule and prioritizing aspects of his/her life, especially in terms of 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 with workouts and meals.  Because of the ceiling effect, it becomes harder for experienced runners to hit a PR, so these runners need to be firing on all cylinders in order to peak.  All aspects of the training must be in tip-top shape.  If we accept that advanced/experienced athletes can only be in peak condition for about three weeks, then that’s a relatively small window.  Therefore, athletes should take steps to ensure that the build-up to the A-race, or peak race, is not sabotaged.  True beginners need not pay as close attention to this premise.

In practical terms, being selfish might mean deviating from the usual workout done with a training group, such as a runner skipping a group long run if she is instead scheduled for a shorter, faster run.  Or a runner may need to do a scheduled run when he would otherwise choose a social activity detrimental to training that day.  Learning how to say “no” becomes a skill, like saying “no” to some activities if/when they conflict with morning workout plans, or saying “yes” to social activities if a recovery day was needed anyway.  When people talk about “keeping the balance” among running, work, and leisure, I can’t help but remark that following a periodized training program naturally builds this balance into the equation.  Of course, this all assumes a runner is following a training program to begin with, no matter how structured or unstructured it may be.  If there’s no general plan being followed, then this section probably won’t resonate. 

During the tapering period, a runner should be less concerned with what everyone else is doing and be more concerned with how he is feeling day-to-day.  It’s okay to skip a group workout if it conflicts with a personal schedule or energy levels.  If a runner has sacrificed much of his time, energy, and money in the past year in hopes of achieving some meaningful running goal, then he shouldn’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 put that self-esteem into action!  Have enough self-esteem that your friends and family will still be there for you as you engage if some “selfish acts” in the few weeks before an A-race. 

Make some “me time” for yourself.  As much as running does add a social element into many people’s lives, 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, especially in choosing the specific meal the night before the main event.  Your body will thank you for it on race day, and you’ll be able to thank yourself.  Selectively during the year, treat yourself like an athlete.

Those are some of the practical tips as it relates to “taking running seriously.”  Many runners go overboard with this mentality and it becomes socially maladaptive, but all I’m encouraging runners to do is to put their race goals in the proper context.  If someone isn’t training like an athlete and/or doesn’t have a peak-race slated, then there’s no need to develop this approach.  Otherwise, a runner should take a month out of the year to do it all his/her own way.  After the peak race, there is usually a recovery period where the opposite approach takes places and there’s much more time for to catch up on aspects of one’s personal and professional life.

As peak season nears, ask yourself what kind of social support you have (or could create) to help you reach your goals.  I certainly enjoy being a part of a runner’s support crew, but consider how friends, co-workers, and family can pitch-in.  Are they aware of your goals?  Do they need to be?  Support goes a long way with goal setting.  There may come a time during race season when you need to be a bit selfish.  Don’t wait until the week of a big event to consider how your routine may significantly affect family and friends, or vice versa.  Talk to your support crew early; give them an advanced heads-up on your plans (if needed).  This does not mean you’ll ignore your loved ones and neglect your pets that week; rather, it’s just the subtleties that need consideration.  These steps are part of what it means to be good to ourselves, which we, as humans, need to do.  Otherwise, you have to take a month out of the year to do it your way.

Train hard!

Mike