Running Secrets

Running has its ups and downs. We can be plagued with injuries or infused with victories.
After years and years of running the only true constant is the sound of my shoe as it strikes the ground.
Runners are dynamic creatures with many reasons to run. For me the reward is a sense of harmony with myself and the world around me. But lately my runs have become a battleground.

Restarting at a base training level may be a solution. 

As Jack Daniels so well put, “Training is often demanding and not necessarily fun, but it should always be rewarding!”

At the end of the run, I want to feel energized and ready to tackle the day.

Do you have any running secrets?

Image BuzzDash

Five Times a Week

Exercise Zones

We’ve all seen these Target Heart Rate charts. Find your age group and then decide how hard the work-out is after counting your heart rate. But how effective are these charts?
Here is one of the basic formulas:
Take 220, subtract your age, = HRmax.
But Daniels (Daniels’ Running Formula) found an elite runner who had a HRmax of 148bpm. He was only 30. So if he used this formula he would be seriously over-training.

“Like any muscle, the heart’s strength and effectiveness is increased through regular endurance exercise.” Galloway

What I’m looking for is moderate workout level. I’m increasing my aerobic workouts to 5 times a week. I don’t want them all to be at max levels. (Thinking 3 Max and 2 Mod.) What heart rate would be a mod workout for me? If I go too slow - no aerobic boost. So I guess I better find my HRmax average - then put on my math cap and workout out a 60% zone.
Looks like I will be wearing that uncomfortable heart rate detector belt for a few workouts...

Physiologicalbabble

"Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all." -Wiki

I could try this - Shuttle Test Run
And don't forget about EPOC

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Caffeine is a Substance

I’m running faster – a total revelation. After years and years of just maintaining my pace - I’m starting to see improvements. Today’s tempo run was an easy 15 seconds faster then last months. I could contribute it to Daniel's Running Formula I worked with last Fall. But I think it has to do with the fact my heart is running smoother. Why?

Less caffeine.

I ended up wearing a Holter Monitor a couple of years ago. I had runs of bradycardia – rate 45 (This is a good thing.) I had 29 premature ventricular beats (Not a good thing.) Of the 88034 beats they counted, 93 were premature atrial beats which is OK – except they occurred mainly when I was running.
When the heart is not beating in a synchronous fashion you have a decrease in cardiac output. This means less blood to the lungs, muscles, etc. Your heart has to work harder!
I recommend decreasing your caffeine intake – if you are sensitive to it.
(Great - just when Starbucks tests $1 coffee and free refills!

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Finish Up Training Week

I will be finishing up with my training with the Jack Daniels’ Running formula this week... I’ve run about 10 weeks following his Intermediate Red program. It’s been tough but well worth trying out.

Here are a few benefits I found following his routine:

Zero Boredom
I was constantly checking the Garmin for my speed so I would maintain a tempo pace. Plus looking forward to the next rest zone. Running a 2 mile Tempo is not as easy as it appears.
Finish Strong
I found in the 3 races I completed during the training I felt stronger than usual at the finish line.
Weight Loss
If you need to lose a few pounds this is the way to go. I dropped down to 118.
Learn Your Pace
By the third week, I could tell the difference between 8:00 min mile and an 8:30 min mile.
Faster Cruising Time
Discovered my slow pace now is actually 30 seconds faster than previous. Great!

Next week I will start up the half-marathon training program by Galloway in prep for the Eugene Marathon race in May.


Now it's time to get under the tree and shake presents. Have a great Christmas *

Jack Daniels and Eggnog

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My Warm Socks

Sliding into weeks 5-8 of Jack Daniel’s running program. Mileage looks about the same. The set I did today Included a 2 miler set at tempo pace with a 2 min rest then a 1 miler at tempo pace.
I found even after the 10 minute warm-up it took me awhile to get up to my cruising pace.
Probable causes:

• I raced last week.
• It's cold out.
• No pre coffee rush.

I plan on starting back with Galloway's halfmarathon training Jan 1st 2008. I kind of miss those long slow runs…

BTW. One interesting discovery about interval training - it causes weight loss. I’m slipping below 120 despite the holiday snacking. So if you’re looking to lose weight add some interval sets into your weekly runs.

Balega Socks

Have a great Monday.

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One More Week Completed

Today I completed the third week of Jack Daniels running formula. It looks like my body is adjusting nicely – no injuries. The tempo pace is now a comfortable cruising speed.
I have a race in 2 weeks – It will be interesting to see improvements if any.

Along The Way
Listened to a podcast by Adam and Mattie and of Filmspotting today on my run. These guys are the most knowledgeable reviewers I’ve heard. I love how they disagree. Worth the listen!

Good Thing
Scrubbed my feet with Citrus Scrubble - rinsed and then massaged with shea butter...

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Setting Small Goals

After reading this yesterday, I felt a little disheartened. Lance Armstrong improved his time by 13 minutes at the New York City Marathon.

13 minutes - Holy Cow!

(Well he is younger than me…and probably spends more training than I do sleeping.)
I took my times from a race that I’ve run 6 years in a row and made a graph. It shows major peaks and valleys.

My goal is to trim at least 15 seconds off last year’s time. (I will be 5 weeks into the Jack Daniel's running program.) This year it will be a chip timed race! So no worries about starting at the back of the crowd.
A small goal I know, but as you get older these are easier to achieve.

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One Week Eval

I successfully completed week 1 of the Red Plan from Daniels' RUNNING Formula book. (4 week repeat session for 16 weeks.) This type of structured workout is new to me. (I didn’t start running until I was 23 years old.)
Did a few modifications - transformed the 1000 m into miles since I don’t have a nearby track to run on. [1000 M = 0.621371 mi.] I had no problem with 6 reps of .5 mile with 1 min rests. I will bump the distant up to the actual .62 mile next week. Also I had to do my 4th run at the gym on the treadmill – ugh! [Listened to this insane mp3 on the tread.]
Evaluation so far:
Pros

• Found a new running speed – moderately fast - by using Daniels’ prescribed VDOT pace. Not super fast but moderately fast. Tempo Runs twice a week can help you run faster. I actually felt like I wanted to run faster – but stayed within his training guidelines. (It was super easy to monitor pace by wearing a Garmin Forerunner - Thanks FS!)
• Permission to do easy runs. Daniels defines Easy Pace Running as; “they are, or should be, free from trouble or pain.” 60% effort.
• I had an increase interest in run days. Variety is the spice of life.
• Allowed me to concentrate on my form.

Cons

• Bouts of nausea, not sure if they were related to training or just some passing malady.
• I found the stride work strenuous. Strides are 20 – 30 sec quick light runs with 1 min rests.
• Running faster on flat roads means being more aware of traffic. No Zen moments while running.

Moonset Thursday morning before my run.
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Red Intermediate Plan

Finished reading Daniels' RUNNING Formula book last week and was quite impressed. I was able to sift through the élite training jargon and find lots of helpful information for the non professional runner.
To set training intensities, such as your tempo pace, he uses your last race results. – Kewl!
Using this data he assigns an individual VDOT #
Then using his VDOT table you find a set of tailored training speeds.
I like this system better than using your max HR as a guideline. (My heart skips about most runs so not giving an accurate picture. I know, lay off the coffee...)
I plan on trying his Red Intermediate Plan next week. It sounds challenging, but I’m ready for a change. More about the exact nature of the workout next week.
I will probably stick with this program till January and then start up the half-marathon training program by Galloway in prep for the Eugene Marathon race in May.

Luckily - today’s run was rain free!

start to finish

bivalvular mushroom
pit pull in the window
the daze of a yellow maple

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