Finding Motivation- "How long can I do this?"

     Heavy... Slow... Struggling!! Some of the more positive examples of the types of words ringing in my head in the weeks after my last marathon as I plodded through short base runs like an old and fat version of my long lost fit self. Most of the Boston Marathon was a nice and smooth "jog" at around 5:25/mile pace and here I am, well after what should have been plenty of recovery time, working hard for a minute slower per mile. Where are my lungs? Where are my legs? My glutes? Power? Speed? Hell, I'll take basic endurance at this point! And the list goes on...

     What I'm feeling, like probably about 100% of athletes have also felt at some point, is just a bit of shock. Like a "how the heck can I have gotten this out of shape so fast?" type of shock. I am also fully equipped with an arsenal of answers to my own dilemma. It's just the typical recovery process, hyper compensation, healing, restoring.... Blah, blah, blah. "Thanks coach, now please shut up so I can comprehend the amount of work, and pain, that lies ahead!" Ah yes, sound familiar?

     Along this journey of ups and downs and peaks and valleys, it can become a bit like being on a perpetual journey through space and time. But... It is in these moments that we must remember that in reality, it is actually the exact opposite of that. WE WILL NEVER BE HERE AGAIN! There is nothing perpetual about the human experience. Every moment, every breath, is an opportunity. The feelings of pain, even the shitty, slow, out-of-shape workout type of pain... That IS the glory.

     Sometimes we ask ourselves, "How long can I do this?" "When is it enough?" Well, whether it's a job, sport, family, whatever battle you find yourself in, I say the answer is in our own mortality. The fact is that we aren't here for very long. Maybe a better question is "How long can I inspire myself, how long can I truly live?" "How long do I GET to do this?"

      Here is where we find the will to push through hell and high water. Here is your motivation!

     We have an opportunity, with each breath, to define ourselves through the adversities that present themselves just as much as we do through life's easier moments. Stay in the moment. Embrace it. After all, this is your story, all the goods and bads included! Stay with the pain, even if it's all you ever have, you will have lived it. And if you come out on the other side... Every ounce of victory is that much sweeter!

     To me, this is one of life's great romances. The pursuit. Of what? Of it all. Of the destination and the journey. The pleasure and the pain. The joy and the hurt. The love and the loss.

     So what say you, shall we train for another marathon? Just to see... Just because... Think about it. Let me know. I'd love to share the journey with you brother, sister.

     I'll leave you with this, one of my favorite quotes from the movie Gladiator...

     Always remember...

     "WHAT WE DO IN LIFE, ECHOS IN ETERNITY!"

Quality or Quantity? Do we have a WINNER?

Run more? Run better? Let's pick a WINNER!

Oh how I love this debate! The question: Is it better to run more miles or better quality miles in training for distance running? I'm sure you've had this conversation before... What makes the argument ongoing, and interesting, are the successes that coaches and athletes have had on both sides of this "line in the sand". You will find elites like Bernard Lagat, who has peaked at 60 miles per week for his entire, world record setting, career and you will find others like Kenenisa Bekele (current world record holder in the 5,000 and 10,000 meter distances), who is currently hammering 150 miles per week in preparation for his, first ever, marathon. Lagat and Bekele have always been mid distance specialists, from 1500 meters to 5,000 meters (up to 10,000m for Bekele), and are World Champions in the 5,000, both having run under 13 minutes in the distance. So it would look like both high volume and high quality programs work, right? Yup! So is either one better? And what should YOU do? I think we have to compare the two approaches so we can discover the similarities and differences in order to choose a winner!

The thing both programs have in common... the focused, key workouts. While Bekele is chillin' well over a hundred miles per week, you can bet he doesn't miss the hard, pace specific workouts. Bekele and Lagat are probably doing some of the same workouts on some days, while on opposite sides of the planet, with very different goals. Why? Because when you want to run fast, you have to teach the body what it's in for... by running FAST! Intervals broken into shorter distances than a given race distance allow runners to work on speeds that cant be maintained for longer distances. This ingredient, we'll call it "speed development", is the single most important ingredient for runners as a whole. You may say, "Duh!!"... But it's really a common misconception that we should all build this huge base of miles before adding any speed work. So it sounds like I'm arguing for quality over quantity, right? Not exactly, not yet...

Higher volume in training has a positive effect on a runners aerobic capacity, meaning the ability to take in oxygen during exercise. The more oxygenated the body, the more fat is utilized for energy demand and the longer one can go before energy depletion. Besides the more well known aerobic benefit of improved endurance and overall economy, a large aerobic capacity is important for a couple other reasons, as well:

1. It allows for faster recovery times during sustained speed interval workouts. Fast recovery means more specific work can be achieved in workouts. 

2. Because of the oxygenating effect of these runs, the aerobic workouts themselves are a way to recover the body in between hard workout days. The muscles and connective tissues benefit from the increased blood flow, leading to faster muscle recovery.

So who is the WINNER? The winner here, if there must be one, is quality over quantity.

There is a place for high volume. In my opinion, high volume should be reserved for advanced runners only, when an improvement in pace is the goal between 5k to the marathon. Hard and easy days together are a winning recipe. You really can't have one without the other if you want to build a winning machine. It would probably be better stated to say "start with quality, build the quantity". Whether a program is high or low in volume, it should include a balance of aerobic and pace specific workouts and dynamically adjust the ratios of each according to the phase of the program (base, sharpening, taper, etc). I believe that if an athlete is recovering well between workouts and can handle  more, progression in volume is appropriate, regardless of what the current mileage is. 

The Application:

Here's the gospel... Every runner should include every training stimulus into every week of training! This is true from middle school through middle age. Speed Development, Sustained Speed, Aerobic Development, Strength and Skill are the 5 ways I like to identify the stimuli. Many workouts can incorporate elements of more than one but its important to know how to use each stimulus to positively affect the others. For example; if you do a strength workout leading into a speed development workout the speed will suffer and the affect wont be positive on the overall progress of the athlete. 

Start low and build. Start your training programs at a volume that is realistic and allows you to recover fully from the speed and strength training.  Developing a strong body that can handle the rigors of running should be the first concern. A well rounded program does this naturally. As you progress through the program, increase the overall volume, with the highest percentage of work being aerobic development (this is true at every stage of training to different degrees). The key workouts, which I consider to be everything besides aerobic development, will also increase in volume and intensity as you get stronger, raising the overall volume but keeping ratios relatively the same. To simplify this, think of it in ratios.

Example: you may start at 40-50 miles per week and 80/20 split aerobic/skill work. By the second month of training you may be up to 60 miles per week and the ratios are still 80/20 aerobic/skill. Then 6-8 weeks out from your race, starting a sharpening phase, the milegae may still be in the 60s but the amount of skill will increase so you have a 60/40 split of aerobic/skill.

Remember: even in low volume training plans, aerobic running makes up the greatest percentage of workload. The biggest mistake comes from phasing out the other elements completely.


Good luck out there, be smart and when in doubt... consult a COACH!! :)

Blue

Race Day Nutrition Strategy

In case you don't know, I am not a registered dietician or nutritionist but, rather, a curious athlete, coach and trainer who has studied the affects of how we fuel our bodies within my own study. As a professional trainer I have been lucky enough to be exposed to some very astute pros in the field of nutrition and have had many great conversations on it's affect on performance in athletes. As with everything we know, it is only ever just pieces to a puzzle that we may never fully complete. So, as with most things, we do the best to understand the whole picture with the information we have. There are a couple basic principles that I believe in when it comes to nutrition. The first, that each person has a unique set of nutritional requirements based on genetics and body type. The second, that fueling the body should directly correlate to the level and type of activity in which a person is trying to perform.

Maximizing your nutrition, for sport performance and overall good health, is to identify and understand your basic nutritional needs and the foods that work best with your body to fulfill those needs. Once you have that knowledge, your daily responsibilty is to adjust and control the volume and ratios of those foods to accomodate the workload of your sport and/or lifestyle.

That all in mind, the purpose of this blog, is to point out, through a couple of experiences, what I feel is a sound strategy in fueling for racing in the MARATHON, my favorite sport, and perhaps one of the most difficult to manage energetically.

Running 26.2 miles is not always the same. It is almost always a different experience, even for the same athlete, from one course to another and from one day to the next. One's level of fitness determines just how fast one is able to complete the distance relative to their own boundaries. So we train and train and train... Always looking for the highest level that we can possibly achieve, compelled towards greatness. But as you may have experienced yourself, even when we are extremely well prepared and fit for a marathon, too often things start to unravel somewhere around that famous mile... MILE 20... THE WALL! So the question is, what really is THE WALL? Why is there so often a point when the entire system seems to just shut down on us? And most importantly, how do we keep that from happening?

I think there are two fields of popular thought in running and fueling.

The old school, which I agree with in many ways, is all about conditioning the body to run hard and fast regardless of weather, gear, fuel, water or anything else for that matter! I love this. It is RAW. It is WILD. It is FREE! Dependance on anything other than yourself is a weakness of sorts. I'd like to think, if my shoes tore apart and my shorts ripped, that I could run naked, free from every material comfort to the horizon... And while I'm at it, run straight up to the heavens to show the gods that I wont be held down by anything!! Okay... Slowly descending back to Earth now, head still slightly in the clouds, I realize that is only one side. This perspective is important because it embodies the power of the will and the human spirit but also, it reminds us that in order to become great, there are no magic tricks. We must train as hard as we need to in order to achieve our greatest potential... No excuses!!

And then there is the new school, a scientific approach that explores the physiology of the body and what is happening energetically during exercise. To me the new school would be foolish to ignore, as I, and probably most of us, need as much help as possible in order to continue along the road of progress. The long and short is this: We dont store enough glycogen (sugar) calories in our bodies to run anaerobically ("without oxygen" or otherwise know as "hard and fast") for distances over about 20 miles. When we are running hard and fast and there isn't enough oxygen coming in, the body uses primarily sugar for fuel (compared to an oxygenated or "aerobic" state, where the body efficiently breaks down and uses fats for a large percentage of fuel). Now, if you look at the amount of sugar calories that can be stored in the average person, say it's somewhere in the range of 2,000 calories, and the you burn about 100 calories per mile, all of which are coming from sugar... BAM!! Game over at 20 miles!! 

So lets say you take a gel that is supplementing around 100 calories. The math doesn't really start to work until you are in the range of 5-6 gels (500-600 additional calories)... That puts you at every 5 miles for taking a gel during a marathon. For me, that sounded like a lot when I first heard it. I would try to take 2-3 but never really paid much attention to it. I wondered how much of a difference this would, or could, really make.

So this year I tried an experiment. I had a really solid training cycle leading into the fall season and was ready to go for a PR. We had trained most of our runs with the old school approach and hadn't used much gel support. So I went into the Chicago Marathon in October, fit and confident, ready to test myself... without taking ANY gels. Yep. That was the plan and I stuck to it.

Part 1- Chicago: I had a great race, holding back to 5:30 pace to keep it comfortable. I felt smooth, I felt good! And then... I didn't. Somewhere around mile 20 my pace fell, I held on... Figured it was just a little wall. It got worse. I slowed more... It got worse. Mile 23 was hell but I hoped if I kept focused I could get a second wind. It never came. The last mile I closed my eyes and ran for an eternity... More tired than I can ever remember being. 4 minutes slower than my goal time, all lost in the last 6. I wasn't expecting it to be THAT bad... At the finish line I drank a smoothie and was instantly revived. The sugar was back and I felt like I had done a hard 20 with a cooldown, that's it. So I set my sights on CIM a couple months later and started training, I didn't even need a day off after Chicago. While I didn't think the crash was going to be so hard, the outcome of the race wasn't a surprise.

Part 2- CIM: I posted a detailed account and race report of CIM in my last blog so I won't go too much into the details. The training was, once again, perfect leading up to the race. So I implemented the fueling change, took 5 gels with me, knocked one back every 5 miles through 20 and another one at 23. I felt clear headed and focused all the way across the line. The last mile and a half was a battle but I held pretty close to my goal pace all the way through. Three and a half minutes faster than the Chicago experience with way more elevation up and down, much colder temps and, most importantly, I felt GREAT all the way through!


In the end, I learned that which I had already known. For me, I love the first-hand experience because it let's me share it with you in a way that is more visceral. If you, too, like experimenting... I welcome you to conduct a similar experiment. It can be... Uh... Fun? Or, just take my experience as a little piece to your own "puzzle of progression" and see how much better you feel when your brain has enough sugar to stay focused. Even if there is no muscular function benefit, which means you still need to train like the old school, the mental benefit keeps the brain from shutting everything down just when you need it! And that is golden in a race!!

I had a long conversation/interview (in it's entirety on YouTube) with Josh Cox at the 2013 Malibu Marathon expo and we discussed the whole nutrition thing in detail. The biggest shocker to me was how much nutrition both he and Ryan Hall take in during marathon races. Every 5k, which is about every 15 minutes for them, they take a mixture of Powerade and gel... Every 5k!!! Kind of mind blowing but it makes sense. When the engine is running that hot, the caloric expense is even higher. A lot of people think these guys are just genetically gifted and wake up one day and run a 2:10 marathon. It's not that easy. They work hard, really hard... and, being professionals, they know what they are doing! 

I have friends who prefer to think "less" about the science and technology when it comes to running and I get it. Running can be spiritual when it's just you and the birds out there on the mountain, floating along a trail with the wind in your hair, chasing the sinking sun into darkness... Why take away from that? Well, that's easy... Because I want to run FASTER!!!

Good luck out there! Hope this helps you findyourFAST!!

Blue