Do More of What makes You Awesome!

Awesome defined......tempo runs!  Don't worry, you'll be finished before your body evens knows you started.  

Tempo runs are the single most important workout you can do to improve your speed for any race distance.  Long runs develop pure endurance, but, tempo running is crucial to your race performance because it rains your body to sustain speed over distance.  The problem being, as runners, we rain our cardiovascular system to deliver oxygen to the muscles but we have not trained our bodies to use that oxygen once its present.  Imagine doing the tango without a dance partner.  In essence, you are missing the crucial detail.  Tempo runs do just that; they teach your body to utilize oxygen.

There are many ways of performing tempo runs, but, I prefer to use the progressive type and build on the distance.  Its simple to perform and is in many ways more enjoyable as your body gradually warms up to your pace.  You feel stronger through the middle portion and can typically finish at a faster pace.  To do a progressive tempo, start with one kilometer (1/3 your distance) at warm up pace.  Then gradually and evenly increase your pace over the next kilometer or second part of your distance at an easy endurance pace (60-70% of your maximum heart rate-you can hold a conversation).  The last kilometer or final 1/3 of your distance is at race pace (90% maximum heart rate - just shy of breathlessness).

This type of tempo run can also be divided by time rather than distance.  It gives you the additional advantages of running while improving your ability.  It will also help with those negative splits.  You'll be running faster at the end of a long quality run.

Note:  Ensure that all speed work sessions begin with a dynamic warm-up and cool down routine.  And, don't forget to stretch.

Life's a Climb

Such a big hill to climb.  Its a love hate thing, but something I will soon have to embrace.  I'm about 3 months behind on my 100 Mile training and should be into hill training already.  If I get a good week of consecutive runs next week, I should be good to begin.  Here's some pointers if any of you are looking to rise to the challenge.

Hill training will improve your training distances, anaerobic capacity and strength.  Its essential to soar if you want to put the roof on your training.  Uphill running helps us increase our stride length by increasing our knee lift.  Our quadriceps and hip flexor muscle groups become stronger from lifting our knees higher.  This effect carries over to when we run on flat ground, because the higher knee lift translates into a slightly longer stride length on level ground.

So, if you run with longer strides using the same effort, it’s logical that you’ll cover a given distance in a shorter time. Here’s an example using the 10K distance for an 8-minutes/mile runner, who covers about 1.1 yards/stride. Simply lengthening the stride length by 1 inch, (multiplied by the 9,090 strides to cover the 10K distance) shaves about 250 yards, or around 1 minute off the time.The faster and more powerful your foot-strike, the faster you’ll run and the more steps you’ll have per minute. Hill sprinting improves the tensile strength of your leg muscles, and thus enhances the recoil or return of energy from each foot compression (g-force).  There’s also another way hill running can increase stride frequency—downhill running. If done with short quick strides your neuromuscular system adapts to a faster leg turnover, thus increasing stride frequency.   Let gravity do the work.

Studies show that VO2 max (the ability of your heart and lunges to utilize energy) contributes significantly more to uphill running compared with horizontal running. This high VO2 max level incurred during uphill running is partly due to the increased demands of the lower extremity muscles, the largest muscle mass in the body. As aerobic capacity is improved from uphill training, you‘ll use less energy and oxygen at a given speed, or over longer distances—in other words your running economy improves. This derives from better coordination of your neuromuscular system. At the metabolic level, hill trained runners experience an increase in lactate threshold and anaerobic threshold. Lactate threshold is the point where lactic acid produced in the muscle is not metabolized as fast as it is produced. Hill running improves the strength and endurance of the quadriceps, hip flexor and hip extensor muscle groups—so the increased ability of these muscle groups to resist fatigue (lactic acid) shows through in the latter stages of races. You’ll slow down less, improving your race times.The benefit to you, it that hill trained runners don’t fear steep gradients in races because they have improved confidence from training on them. They mentally withstand the extra demands of hills in races and training to the point of eagerly anticipating hilly courses. 

To maintain the center of gravity over the drive leg you need to shorten your stride slightly. Exaggerate your forward lean by bending at the waist to direct force up the hill, and bring your hands and arms up high (even as high as your ears), as if you were pulling yourself up.
Different gradients require different technique modifications: the steeper the hill, the more you’ll need to lean in to it and drive more powerfully with your arms. Run with exaggerated knee lift and push off hard with your glutes and ankles from your toes. Knee lift should be more exaggerated on steeper hills. On slight inclines run with a shorter, faster stride. Breath deeper when you run uphill. You’ll find in your early uphill efforts you’ll have to slow down. If you persist with this, going a little further up the hill on each outing at your faster pace, your breathing will get easier and your legs will not feel so fatigued and heavy. Eventually you’ll be able to crest the hill at the same pace you started at. 

The best way to think of hills is essentially like doing track intervals. Select a steady uphill slope up to 5% or 8% grade. It doesn’t need to be really steep. Do a number of repeats up it. Lean forward and pump your arms strongly. These repeats should be at about 85% effort, or close to your VO2 max.
Walk or jog slowly back down to the start. No hurry here, as you don’t want to jar your legs too much from the downhill running. You may even want to walk backwards down the hill to relieve the strain on your quadriceps.

"After climbing a great hill, one only finds that there are many more hills to climb" ~ Nelson Mandela

NOTE:  The information was prepared for my half marathon group.  I received my personal training certifcation thru CPTN at Conestoga College.

14 Day Sugar Detox

How Sweet it is!

Well, onto another year of attempting to get through 2 weeks sugar free.  This year I have allowed myself fruits though, unlike the last.  It makes it easy to focus on having real, whole fresh foods when you attempt to break the cycle of carb and sugar cravings.   A key component to breaking that sugar cycle and gravitating towards those quickly absorbed sugars is ensuring that you get at least 8 hours sleep.  That's part of the problem.  I don't sleep enough and then crave sugary snacks and caffeine is ginormous amounts.  How many of you are the same.

Carry a snack pack with a supply of nuts, seeds, jerky, etc.  You never know when you'll be in a spot where you are unable to access a healthy food choice, so be prepared.  I hit this in day 2 and wasn't prepared.  I was lucky and kept the sugar demon at bay as I was able to get pulled pork and placed it between tomato slices.  There was literally nothing else that fit the bill, so if you're attempting this,  be prepared if you want to be successful.

I think the most difficult part was the absence of wine.  For those that know me, you can recognize the difficulty I endured.  The fact that alcoholic drinks are full of empty calories and have no nutritional value is bad news for the waste line - otherwise known as my sugar sack.  One drink may have the recommended daily intake of sugar.  If you're concerned about alcohol and the effects on blood sugar, try alternating each drink with a glass of water.  It will help keep you hydrated and clear headed.  This is always my goal when I start out.

Now that my diet is in check, its time to start focusing on some serious training as there is a new race added to the agenda.  Cornel and I are doing the 70k Paris to Ancaster bike race.

Happy Trails My Friends

From Christmas Trees to Resolutions

O Christmas Tree

Thoughts for next year (as I missed the initial mark on this year), when you are decorating your tree.  Look to your room furnishings to determine the color of your decorations.  Keep with the main colors in the room whether that means pulling from accent pillows or artwork.  Keep it natural if possible and add metallic hints of gold or silver or both.
Continue bringing the accent colors onto mantels, tables or other surfaces.  Think beyond the ordinary colors of red and green and harmonize hues with what you have within the room and you'll create something very eye pleasing.   The use of miniature conifers or cypress trees can be placed around your room and try filling bowls and other items with shiny ornaments.
Now, whether you decorate your tree with assorted balls or with an eclectic ornament collection gathered over the years.  In this case, I purchase a new ornament for my grandson each year from Pier One.  They have such a great variety of hand painted ornaments from different countries.  This year, it was one from Romania (just happens to be Cornel's native land).
Leafy garland on the stair railing completes the room by adding additional natural elements.  I've added cream magnolia's and a gold bow to further tie in the room color and accents.  Just be creative and use things that you have access to.  Pine cones are a great addition and usually plentiful.  They can make a nice addition to your tree or garland (try spray painting with artificial snow or with gold or silver).
Most importantly, remember the true meaning of Christmas and don't bring your tree down too early.  January 7th, the day after Epiphany is a great time to consider packing it all way.  Besides, why not enjoy the time and effort you created with your family by leaving it up as long as possible.


New Years Resolutions

Bringing in the New Year has the advantage of late night gatherings with friends and loved ones and that final holiday food binge-at least we would hope.  Then we rack our brains in finding that resolution that should probably already have happened.   I can be a habitual procrastinator, so this is a helpful time of year for me.  I seem to have gained back my sugar sack (I have an adamant sweet tooth that screams to be satisfied), so, as I prepare for the Sulphur Springs 100 Miler, I have been thinking about eating healthy again and putting the proper fuel into my body.  I guess now is a good a time as any to start.  What goals or resolutions did you set?  I would love to hear them.  Also, in thinking about making those healthy choices and having convincing friends (Heather has talked me into a few races over the year-usually with wine), Cornel and I decided last minute to run the Resolution Run on New Years day.  I was happy to push through a 5 k in just over 28 minutes and Cornel, the over achiever, ran 10 in a very respectable 55 minutes; even accomplishing a negative split.  I believe I can be accredited to helping him in this achievement as he stayed with me for the first 5.  All in all, it was a great run and I met a wonderful woman by the name of Carrie in my cool down loop.  I'll be looking for her in some of the other local races.  One of the things I love about running-its very social.

Wishing all a happy and healthy 2016,
Happy Trails my Friends

Now, For the Rest of the Story!

One of the main reasons for signing up for the Boxing Day 10 Miler was that Claudia (Cornel's youngest daughter) was coming home for Christmas.  Claudia is a very active and vibrant young lady (so full of life as I found out on race day) and like her Dad, she enjoys a very active lifestyle, full of hiking, cycling and running; well and whatever else she can squeeze in.  She currently lives in Vancouver and attends at the University of British Columbia.  As she progresses in her studies, she will be a great resource for our racing nutrition, so stay tuned for that.
She, like the rest of us had started out with the best of intentions, but, those dreaded mid terms were omnipresent and so, her training runs also suffered.  It was hard for me to notice though.  Also, like her Dad, they have a natural running form that makes them a little faster.  I have to admit, it was on account of trying to run along side her and share in her first race experience that I started out with that sub 5 min pace.  Fortunate for me, I do the 10 and 1 program and lost her after 10 minutes.  I was then able to settle into my own personal and much slower pace.  As life shows us, sometimes, things just work out for the best.
It was her longest run to date, but, as her endurance and mental stamina prevailed, Claudia took first place in her age category of 19 and under, winning her a gold belt buckle in her very first race.  Cornel and I were so overjoyed to be part of this experience.  It appears that someone will be returning next year to defend that title in the next age group category and also beat her Dad, who only finished a mere 6 minutes ahead.  So proud of you Claudia!  Also, important to mention, our goal is to be well trained for next years race.

Happy Trails my Friends!

The Under Trained

How much training is considered too little?  Does it depend on the distance or on the amount that you push it?  If it happens to be the latter than my body is cooperating quite nicely.  My partner Cornel (you'll hear him referenced many times in my blogs) has said that we are not able to do any further races without doing the appropriate training and yet, here we go again.
The Boxing Day 10 Miler race was a great thought when we considered it back in late October or early November.  Easy to get in 3 runs a week, right?  That changed into one run a month in November and two in December.  Maxing the distance in those runs at around 5 km as I didn't want to push it too much.  I will do that on the next one.  Sure, then life gets in the way.  Why does time move so fast after 40?
Well, as I always said in my clinics and the mantra I have used in more than one race, "a finish is still a finish".  The one benefit in racing under trained is you tend not to push it as you fear risking an injury for that next race, so you finish without breaking much of a sweat, which means dry clothes.  This is a positive when its only 4 degrees outside.  The other benefits of running at a 60-70 max heartbeat, you can talk a lot; or at least to anyone that is willing to listen.  Its enjoyable, you notice things and the people around you.
Well, just be sure to start off slow.....or when you look down at your Garmin and you're running a sub 5 pace, ease up as you're running way to fast to get through it.  All in all, finishing at the half way point of your gender and age group is satisfying enough for lacing up. Good thing you showed up.

Happy Trails my Friends