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I recommend a slightly more advanced unit than this.
Photo credit: Tag Heuer Stopwatch by Flickr user William Warby, used under a Creative Commons Attribution-Share Alike 2.0 license.
As I’ve posted before, different runners have different purposes and motivations. Some run for health, some run to escape, some run to achieve clarity, some run for friendship. For many of these goals, measurements like time and distance don’t matter much (though if you run for health, it’s likely you care about your weight, heart rate, blood pressure, and the like). If that’s the case, I admire you and applaud your commitment to this great sport, but this post may not be for you.
Some of us run for performance, to push our limits, to set personal records, to reach ever-increasing goals. While my motivations may change as I age and some of these drivers become more difficult to achieve, I currently fall in this category, and I’m not ashamed to admit it. It fits my personality – I love work that involves metrics, be it sales, profit, period-to-period comparisons, or whatever else can be measured that shows progress. I’m a competitive (but in a friendly, good-sport kind of way) person, and it drives my approach to many things I do in life. I even check the analytics on this blog on a (too) regular basis, to see what you are most interested in, most eager to share, and what makes you passionate enough to join in the conversation.
For this type of runner, numbers mean a lot – maybe not “everything,” but definitely a lot. We love tracking not just our totals but our splits. Elevation changes. Heart rate (though I haven’t really gotten into that just yet). We watch our trends over time – miles, average pace. We create our own tracking spreadsheets because no other system seems to do it quite the way we want to see it. We compare workouts to previous efforts (and, to be frank, to the workouts of other similar runners) and analyze the differences. We build training plans that count on improvements in performance, and obsess over our progress versus the plan. We use calculators to predict our future race times and set targets. And we couldn’t live without our GPS watches and related software (sorry, foot-strike related devices just aren’t precise enough for us).
Intense? Yes. Obsessive? Could be. Dangerous? Maybe, if we don’t listen to our bodies and keep an eye on our balance (and, apparently even overuse of a GPS watch can cause injury). But if performance is your goal, without focusing on metrics and investing in the tools and time required (and the time involves elements beyond just the actual training), you are running blind. “Running naked” has its place. But as my father-in-law likes to say (and offered me as career advice many years ago), “we have the infinite capacity to improve everything.” There will someday come a time when the investment needed to make further improvements is not worth the return, due to risk of injuries, other priorities, etc. Until then, I’ll obsess over my splits, even if it’s a “recovery” run, and just see where this journey takes us. Thank you for joining along on it so far, and I hope you’ll continue to join me. At the end, I do run for friendship too, even if it’s more of the “virtual” kind.
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Photo credit: Tired Runner by Flickr user Rennett Stowe, used under a Creative Commons Attribution-Share Alike 2.0 license.
Today, I hit a new milestone in my training – with a 10 mile run (plus strength and core training mixed in the middle), I reached 255 miles of running for August. I think my previous high was in July, at 221 miles, so this was a significant (15%) step up from that. It wasn’t my intent heading into the month; I knew I would probably have at least 225 miles, but throughout the month I started stretching out some runs, threw in a few extra lunch runs here and there, and before I knew it, 250 miles was well in sight. Obviously, current circumstances make finding the time to put in extra miles easier, so I’m not sure I would have been able to do this otherwise, but I am considering this a once-in-a-lifetime opportunity to test how well the body reacts to increased mileage.
At the same time, I have started picking up my “easy” pace and pushing things a little bit on long runs as well, including a half-marathon PR on a training run last week. I’ve decided that if I want to be a sub-3:00 marathoner, I need to start thinking like one, and convincing myself that 7:00 / mile is “easy” (for mid-length runs, at least). I was worried that if I didn’t shift my mindset, it’d be far too easy to fall back to a 7:30 pace when the going gets tough in the late stages of the Akron Marathon next month.
I recognize that a lot of what I’m doing goes against conventional wisdom. You see advice like “easy runs should be at marathon pace + 20%,” or “if you continually put in over 50 miles a week, your risk of injury and fatigue skyrocket,” or “don’t go beyond what your training plan calls for.” I’m not suggesting that this is bad advice. At this point in time, I am feeling no signs of any injury, and while I am more tired than normal in general, my recoveries from all but the longest runs have been good, leaving me able to put in quality workouts up to 5 times per week.
I’ve stated before (in The Running Manifesto) that you sometimes need to “sacrifice to learn.” Given how I have felt, and the bit of a roll I have been on (keeping in mind that this is just training – the proof will have to come from race results), I decided it was the right time to put myself out there a bit and see what this aging (but still sub-40, for those who may have wondered) body is capable of. Ironically, the question-of-the-day on Dailymile yesterday (8/30/10) was, “What’s the most valuable lesson you’ve learned about training/pushing the limits of your body?” The expected answer was probably involved taking rest days when needed, listening to your body at the first sign of injury, or something of the sort. My answer is that I have learned you don’t know what you are capable of until you take some risks, set higher expectations, and push yourself to achieve them.
I’m not advocating that everyone should go out and try this approach. What works for one runner may not work for another. Maybe I had a particularly strong base going into these past two months. Maybe I have the luxury of an efficient running style that puts less stress than normal on my joints. I’m not going to take for granted that this momentum and luck will last forever either, so I’m going to take advantage of the situation while I can. With one exception – just as I have trained hard for Akron, I’m going to taper hard too, to be as refreshed as possible for the race.
I don’t know what this all means for upcoming race results and beyond. I had not intended to go for 3:00 at Akron as I was thinking that was a bit of a stretch on the back-end hills of the course. However, with the amount of work I have put into training in July and August, I shudder to think that even more may be required to break 3:00 at Boston next year. Therefore, we are going to give it a rip at Akron, knowing that there is the risk of the “bonk” and a resulting failure to even set a PR. However, since I’ve learned you don’t know what you are capable of until you take some risks, it is time to lay it all on the line for a race, and find out exactly what that means. My fast recovery from Cleveland suggested that I didn’t push myself as hard as I could at the end – I probably cruised a bit once I knew a BQ and PR were firmly in reach. I don’t want to recover quickly after Akron.
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This week’s profile is on another well-known and inspiring early riser on Dailymile, Brian Adkins (aka @MarathonBrian on Twitter). From his early morning workouts to his regimented strength training routines to his precisely targeted running goals and reports to his support and encouragement towards others, it is clear that Brian is intense about his training. Many of the “Boston Legends” (as Jon Flex Leiding refers to them) had the opportunity to meet Brian during marathon weekend. I was curious to find out what drives this man to set and meet aggressive performance targets, and hope he’s as much of an inspiration to others as he is to me, though he can feel free to sleep in another hour or so in the morning so I feel like less of a slacker.
Predawn Runner: How did you start running? How long you’ve been doing it?
Brian Adkins: Running has always been part of me since I was a scrawny kid growing up in Milwaukee, but I didn’t formally use running as a fitness-training vehicle until 1996, when I was 29. At that time, my physical conditioning had taken a nosedive and my weight ballooned to 220 pounds; 2 years earlier, I weighed 178 pounds at 5% body fat. It took some time, but within a year I lost 35 pounds largely from running and watching my diet. Unfortunately, I’ve had some yo-yo cycles where I’ve lost and regained weight since then, but I always knew that I could restore my health and soul through running.
PR: When did you start racing?
BA: I largely ran in charity 5k and 10k races largely through work initiatives a few years ago, but the race that initially shaped me was running the 2007 Chicago Marathon on a dare from a friend; who plopped a bib in my hands the night before the marathon. Crazy me, I actually ran 4:16 in a race I didn’t train for in advance and went down in history for some of the most brutal temperatures in the history of the event.
PR: Your training was derailed due to injury, how did that affect you?
BA: After the experience of Chicago, 2007 I went into 2008 full of anticipation and high expectations running-wise. However, a month before the Chicago Marathon, I broke my left ankle attempting to beat a traffic light in new dress shoes and began a 16-month cycle of frustration and despair as the ankle never fully healed and I began another one of my legendary weight gain cycles; this time ballooning to 230 pounds and more than 30% body fat.
PR: How were your running performances post-injury?
BA: I didn’t run very well in 2009, with crummy training sessions and inconsistent race performances. A prime example was the outcome in two events within 2 weeks of each other in the fall of 2009. On September 20, I ran 2 two-mile legs in the Dousman (Wisconsin) Duathlon around an 8:38 overall pace. Two weeks later, I ran in Aids Run Walk Chicago at a 9:15 overall pace; the first and only time I ever ran above a 9-minute pace in a 5k competition.
PR: What have you accomplished since you re-ignited your running program this year?
BA: The biggest thing I’ve accomplished in 2010 is successfully arresting a performance slide that had taken hold of me for the past 3 years. Now, I expect to improve in races and training sessions; that hadn’t been the case in recent years. It’s amazing to be 43 and set new personal records in every event; never would have believed that was possible to start the year, but that’s what has happened.
PR: What are your goals for the rest of the year?
BA: I’m expecting a strong running season in the second half of 2010. I spent most of the first quarter of 2010, shedding blubber and trying to learn to run uninjured again; with good results in the second quarter so far. But I’m really ramping up my efforts starting on July 4, with a half marathon I’m running in the Twin Cities with a goal of securing a starting corral for the Chicago Marathon. I’m also running in the San Francisco Marathon on July 25, with 2 additional half marathons on the calendar prior to the Chicago Marathon on October 10.
PR: You traveled to Boston for a 5K in conjunction with the Marathon – what did that race do for you?
BA: In March and April I devoted my heart and soul to preparing for the BAA 5k. The race was tied to the marathon and my terrible performance at Aids Run Walk Chicago, six months earlier, was a huge wakeup call for me. I needed validation that I had improved or even could improve; willing to pay the price to ensure there would be gains on race day. The 3 minute improvement in my overall 5k time in Boston cleansed the frustration of the past 3 years away and allowed me to focus on the future, whether its the next workout or the next event.
PR: You are very thorough and precise in your training plans and execution – how did you develop the plans?
BA: My training approach comes from my past background as a weight lifter and bodybuilder in the 80′s and 90′s. I was exactly the kind of person that fitness legend Charles Atlas would have targeted in his era to build muscle and not have sand kicked in my face. I know how my body reacts to changes in training and nutrition and I use that knowledge to prepare for events/training.
I’m not a big fan of most running programs commonly touted, but I’ve embraced McMillan’s “Go Zone” strategy where a runner sets performance goals for individual events and strategically uses training to achieve event goals. For example, on May 9, I ran 13.1 miles just under 2:20 in training; running the same distance in 2:06 on the 19th; 2:05 on the 26th; and 2:03 on June 6: a 17-minute performance improvement in less than a month with my actual race day timing at 13.1 Chicago on June 13 being just over the 1:57 mark.
“Go Zone” isn’t for softies. Runners have to push themselves hard in training, fostering gains in every workout prior to events. You also have to use training runs to refine potential weaknesses that can derail race performances and desired outcomes.
PR: Is your overall program consistent with how you approach your job (and what is that, by the way)?
BA: Yes. I’m the number two officer at a Chicago-based advertising and marketing company working for the organization’s founder. My boss is brilliant man, a visionary, and suffers no fools; he expects me to be able to forecast success and deliver victories. I use the same approach in my running. 13.1 Chicago had been on my race schedule since early-January, every thing I did for 4-5 months prior to the race built momentum towards that event. A sub-2 hour performance was forecasted in January and expected in June.
PR: You are often up at, what, 3:00 AM or so? How much do you sleep? Have you trimmed sleeping hours as quickly as you’ve trimmed weight?
BA: Good question, Greg. I’ve always been an early riser (generally going to bed around 9pm), so I’ve incorporated that into my training. I also don’t like crowds, so if I get to the 24-hour gym in our building early, I can beat members who arrive around 5am, who tend to be nosier than members who come earlier. They also don’t blast the music in the gym until 5am as well. It’s a totally differrent world for early morning trainers and I’ve embraced the quietness of that time.
PR: What do you do when you are not running or working?
BA: I’m a collector of vintage books, magazines, newspapers, etc; with a major focus on American culture, athletics, and physical culture. I have copies of U.S. Army training manuals from the 1890′s until the modern era as well as Indian Clubs and steel spring chest expanders from the 1920′s. I’ve been a passionate collector since I was a teenager and wish I had more time to read all the magazines and use items that come my way. I’m also a big fan of online social media, but only recently with the advent of Twitter. I never put any effort into Friendster or MySpace when they were hot platforms; with only passive interest in Facebook. Twitter for some reason changed all that. In fact, many of the strongest relationships I have on Daily Mile, were forged on Twitter.
PR: Can we check in again after the Chicago Marathon, or will you have evaporated away to nothing at your pace of losing weight?
BA: LOL. I’d be happy to hear from you after Chicago in October and hopefully by then I’m not worrying about weight loss, but one never knows.
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This author gives no quarter in his support of running in the predawn, and continues to believe it is the best time of day to run (for validation, see the post describing 20 reasons to run in the predawn). However, he also advocates employing flexibility in your training schedule, both to better deal with unexpected circumstances and to make you a more versatile runner. Thus there are, begrudgingly, valid reasons for running at times other than predawn.
There are many benefits to mixing up the times of day you run. Such benefits include:
- Getting comfortable with having flexibility in your running schedule – by becoming familiar with how to fit in a run at an atypical time, you develop more tools in your training arsenal to cope with inevitable disruptions (like sleep issues for your children)
- Being able to experiment with nutrition and hydration options – this can be important to deal with more typical race times, which are almost never predawn.
- Developing the ability to execute runs with different energy levels – you may find that you do better speed work later in the day, when you are more awake. Or you may push through a lack of energy to finish a long run, thus building confidence in fighting through “the wall” (or “the bonk”).
- Actually seeing where you run – one drawback of the predawn run is that it can be awfully dark, thus you miss out on one of the joys of running – viewing the scenery. And, when time or pace matters, being able to see your watch is also helpful.
- Catching up on sleep – it can get tiring to get up before 4AM to run for days on end. This is especially true as your mileage increases and your body needs more rest.
- Just introducing variety into your routine – while ritualizing your practice and getting it done early is an important part of achieving excellence in running (or any other field), sometimes adding variety can help you overcome a temporary lack of motivation.
With this in mind, let’s look at the benefits and drawbacks of four other common times of day for running.
Early Morning Run
I often refer to this as “postdawn,” and it used to be my most common time for weekend long runs. One would typically have breakfast before this type of run (and maybe some coffee), but would still finish well before lunch. This might be a good time for you to run if you are a stay-at-home parent and need to send kids off to school or daycare, or if you have a flexible enough work schedule to allow it.
The benefits of the early morning run include:
- Most races, especially marathons, occur at this time of day, so this helps you practice your pre-race nutrition plans.
- Sometimes that cup of coffee can help provide the wake-up you need for a workout that requires more concentration (intervals, tempo run, etc.)
- It is still early enough to count on having good energy levels and a generally low risk of schedule conflicts arising.
- Temperatures can be manageable in the summer and better than in the predawn in the winter.
Drawbacks of the early morning run are:
- It can be tough to fit such a workout in if you have a more “traditional” working schedule.
- Some conflicts can still arise.
- It does cut into your day and overall productivity a bit – this time of morning can also be your most productive time for getting things done at the office or around the house, while your energy levels are still high.
In summary, the early-morning run is often a second-best option if time permits, allowing for a wide range of workout types while still getting your run out of the way before life interferes.
Lunch Run
While I view this as an occasional indulgence, there are many runners who make this a regular part of their routine (presumably, eating lunch after the run). The benefits of the lunch run are:
- It can be a great break / re-energizer during the workday. This is particularly true if your morning has been filled with meetings or other sedentary activity.
- The warmer temperatures can help with heat acclimation if you anticipate facing warm conditions during a race.
- The lunch run can force you to eat responsibly in the morning, making sure you have enough energy for the run without over-indulging in a heavy snack (or caffeine).
- If you are doing yard work at home, you might as well do an Already Sweaty™ run since you will need to shower anyway.
There are some drawbacks to a lunch run:
- There is a higher-than-normal risk of the schedule interfering with your lunch run.
- The distance / time is almost always going to be limited by your schedule.
- Your ability to execute a lunch run may also be limited by location and facilities (ideally, one would plan to shower after a lunch run, especially since it can be difficult to cool down).
- If you overdo it, it can end up draining your energy for the afternoon.
- If you don’t manage your nutrition carefully, it can be tough to maintain energy in warmer-than-normal conditions.
- You have to plan ahead and pack running clothes and toiletries.
The lunch run can be the most productivity-boosting of runs, but also the most challenging from a schedule and facilities standpoint. You are truly privileged if you can fit in many of these.
Pre-Dinner Run
In the past year-plus, I can think of only one time where I have managed a pre-dinner (i.e., late afternoon) run. This is probably the toughest one to schedule for me at least, and I am seldom able to do so. For those who can fit it in, though, there are several benefits:
- It can create a nice separation between the stress of a workday and the relaxation of the evening.
- It can certainly boost your appetite for dinner, and you certainly will feel as if you have earned a hearty meal.
- This can often be your least productive time of day when it comes to other tasks, so you are making valuable use of normally wasted time.
The drawbacks are also notable:
- This is the hottest and most traffic-heavy part of the day, so conditions can certainly be challenging.
- This run has the highest risk of schedule changes interfering with the plan.
- I also find this is the run for which you are most likely to find a lame excuse to skip it.
The pre-dinner run may be an occasional appetizer to break up your routine (unless you regularly commute by running), so enjoy it when conditions and schedule permit.
Postdusk Run
I have to say that some of my most memorable runs have come postdusk (even better if you can catch the sunset). In the summer, the weather and traffic conditions become manageable (though neither are as good as the predawn), and the mind can reflect on your day. Other benefits of the postdusk run include:
- You may catch a lot of your neighbors out and about, maybe having a cookout or the like. Even if you don’t get to talk to them, the sights and smells can be uplifting.
- It gives you something to look forward to all day, heightening your anticipation. Alternatively, it can serve as the release after a long or stressful day. Either situation can lead to some surprisingly strong runs.
- With no other run (with the possible exception of the pre-dinner run) can you enjoy a beer-down (cool-down enhanced by beer). I particularly recommend an IPA.
There are some drawbacks to consider before planning or spontaneously embarking on a postdusk run:
- Your energy can fade more quickly than you realize on a postdusk run, so try to keep it manageable (I have bonked in a big way on a 20-mile postdusk run before).
- You may be tempted to find other things to do.
- Be careful what you eat for dinner – this run can be more challenging than most on the GI tract.
- A good postdusk run may limit the potential for a strong predawn run (though a recovery run is not out of the question).
- Finally (I say this knowing one of my most common routes is a narrow street with a bar at either end), you need to be extremely careful about late night drivers, as the combination of reduced visibility and awareness can be a bit scary at times.
The postdusk run can really be a great experience, especially on a long summer holiday weekend. I recommend you try to find ways to mix some into your schedule.
So while I’ll always advocate the values of the predawn run, there are plenty of other options throughout the day to find ways to bring extra variety to your schedule. What are your favorite other-than-predawn times of day to run?
Photo credits: Running by Flickr user chefranden and running at sunset by Flickr user paulaloe, both used under a Creative Commons Attribution-Share Alike 2.0 license.
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Welcome to the Predawn Runner Challenge – Weekend Edition, which is scheduled for Saturday, September 4, 2010 (note, this has been postponed a bit from the original plan of July 31). For those who are new to Predawn Runner, round one of the challenge was held a few weeks ago. In that round, the first person to finish five miles in the morning (based on local times) was declared the winner. The results are posted here.
Important Note: Due to adverse weather conditions expected in certain areas on Saturday due to Hurricane Earl, I am opening up the contest to include entries on Sunday, September 5, 2010. Feel free to enter either day this weekend.
In this round, we are going for distance. I am a big believer that being a true predawn runner includes getting it done early on the weekends to spend time with the family or pursue other hobbies. Since the weekend for a marathon trainee typically involves the core long run, this challenge is to see who can get the longest run completed by a given time of morning.
Objective: The winner will be the runner who submits the longest run (based on mileage) that is complete by 7:00AM local time. Yes, I know 7:00AM may actually be after dawn this type of year, but the winner of this contest will still have to complete the bulk of their run in the predawn. And, to be clear, the run also has to start on Saturday (so no finishing a long run at 12:01AM that you started Friday night).
Details: There are two ways to participate. First, you can join the Predawn Runner Challenge on Dailymile. Note that I will not post this challenge until the Friday before the event around noon, so as to not have results confounded by Friday morning runs. Ideally, please sign up after your Friday run and before your Saturday entry. If you participate in this manner, I should be able to easily tally the results from the challenge completion list. Please verify in your entry for that day (not in the challenge comments) that you finished your run by 7AM.
If you aren’t on Dailymile, or forget to enter there, you can post your entry here in the comments section. Please state that you completed your run before 7AM and let me know the distance. You can also post your entry on the Facebook page (as a comment on this blog entry or just a wall post).
All entries either her or on Dailymile must be posted by 9PM Eastern Time on the day of the contest. It may take me a few days to tally the results since I am not online as frequently on the weekend. Results will be announced here and on Dailymile.
Due to the work involved in checking the entries to find the winner, please only sign up if you intend to get out early on Saturday morning and get a go at it. This will make it easier to determine the winner in a timely manner. All finishers will get their name in bright lights in the results post on this blog for thousands (OK, maybe dozens) to see.
Prize: The winner will win their choice of either both mini posters (The Purist Runner or The Running Manifesto) or the new Runner’s Stein from the CafePress Predawn Runner Store. Second prize will be one of the mini-posters, also your choice. Selection of the winner is purely up to the organizer of the competition and not subject to challenge; I will do my best to objectively determine the winner from the many entries we are likely to receive. In the unlikely event of a tie, the runner who is out the door earliest in the morning will be declared the winner.
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Photo credit: 04113-N-3799S-001 by Flickr user mashleymorgan, used under a Creative Commons Attribution-Share Alike 2.0 license.
This is one of the rare spontaneous posts I write – I had no intention of writing a blog post tonight (though I was going to add a little more to one that is in progress). But then, when scanning through my blog reader, I came across an article with a title I can’t resist, from one of the best blogs out there – Harvard Business Review. In Six Keys to Being Excellent at Anything, Tony Schwartz refers to the oft-cited statistic that you need to practice something a minimum of 10,000 hours to become an expert at it. While this post is obviously aimed at a business audience, I couldn’t help but think of it from a runner’s perspective.
First, consider the 10,000 hours figure. I’m on target to run around 2,000 miles this year. At an average speed of roughly 8 mph, that will take 250 hours. Thus, it would take 40 years to become an expert at running if we only considered the direct training. But obviously there is the reading about running, the planning, the analysis of results, blogging, etc. This may triple, or maybe quadruple, the amount of time we spend on running in a given year, but you are still looking at 10-15 years of commitment. Now maybe “expertise” isn’t the right word for what we seek – but if you want to become the next Amby Burfoot, Bart Yasso, or the like, you may need to invest that type of time in running and studying running. But most of us don’t have “expertise” as the goal – we have fitness, or a BQ, or a sub-3:00 marathon, or finishing a 5K. Thus, the 10,000 hour figure shouldn’t intimidate as it is not relevant for most of what we seek to do.
But what I do think is relevant from this post are the six keys that Mr. Schwartz identifies. Thus, let’s address what they mean to a marathon runner (as honestly, the points seem a bit of overkill if your goals are primarily general fitness, or the 5K).
- Pursue what you love – this goes without saying – there is no way you will put in the work (whether study or training) without the love for what you do. If you lose that love, it is time to reconsider your priorities and goals, because you will never achieve “expertise” (or aggressive goals) without it.
- Do the hardest work first – this lines up perfectly with the theme of this blog – predawn running provides the least risk of distractions and the greatest satisfaction from getting the tough stuff done early. This is why I nearly always make sure to run speed work in the predawn and, what’s more, do it on Monday (also because Sunday is my rest day). If you start the day with the easy stuff (say, reading about running), then you risk finding excuses to avoid the tougher challenges (the actual running) later.
- Practice intensely for no more than 90 minutes – this seems about right, not just from a physical energy standpoint but from consideration of your ability to focus mentally. Obviously, the bulk of training runs are below this, so for certain types of workouts even 90 minutes is too long. But even on the long run, it would be tough to visualize more than 90 minutes of the run being at a specific, targeted pace (like your marathon pace). The rest needs to be a bit “freer” as your mind really can’t focus effectively for so long, except under race conditions.
- Seek expert feedback, in intermittent doses – this is why I was hesitant to subscribe to Runner’s World, and why I don’t frequently seek out running advice online. There is so much out there, that it is tough to discern expertise from noise and the advice often conflicts. It is important to find a few trusted sources, have confidence in your approach, and only make adjustments one step at a time, when strong data suggests there is a need to do so.
- Take regular renewal breaks – any training program incorporates rest days and stepback weeks, as well as recovery periods after a race. But I think this concept goes further than that – in planning your yearly race schedule, you do need to allow some downtime to remember why you run in the first place, and set up some time where there is no specific training objective other than to stay in shape. If every workout is working towards a goal, it quickly becomes a chore, and you lose #1 above.
- Ritualize practice – another reason to center your training around and stick to the predawn run. As the author comments, counting on willpower and discipline is risky, as it is never in as ample supply as we think. Thus, practice or training needs to be scheduled and become a part of our normal routine, so much so that the absence of it creates some dissonance that we wish to rectify.
So no, we are not all out to be experts, and we won’t all put in 10,000 hours of practice towards our running over a reasonable time period. We all have our priorities, and maybe there is something else you need to invest 10,000 hours in first. But the six keys he mentioned are a vital part of any training program that targets a specific goal, and I think this is one of the most valuable “business analogy for running” posts I have read in some time. I just couldn’t resist staying up a bit later than intended to get these thoughts down in a post.
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If you join Dailymile, one of the first people to greet you may be Jay Parker. With just one look at his avatar, you can accurately predict that he’s one of the friendliest people you’ll come across. And when you watch his training, you’ll find he’s a pretty intense runner as well. I’ve enjoyed my own interactions with Jay (especially his sense of humor) on Dailymile and Twitter, and like reading his blogs, one of which (That Guy Who Runs) focuses on running and the other on, well, root beer? It was fun to sit down with Jay (OK, I mean sit down at the computer) and learn more about him. I mean, maybe our standards have slipped a bit on “predawn” (though Jay insists he gets out before 6AM sometimes), but they have not slipped on commitment and personality.
Predawn Runner: You were a bit of a late starter when it came to running, right? What prompted you to start running?
Jay Parker: During my wife’s first pregnancy, we ate ice cream every night. I had also recently quit smoking after 20 years of killing myself day by day. One day, I looked in the mirror and saw a fat, old guy staring back at me. The problem was that I was only 37. My cholesterol was high, my blood pressure was creeping up and I just felt like crap overall. The next day, I grabbed an old pair of shoes I had and tried to run a mile. I couldn’t, it was unacceptable… For some reference, check out the before and after pictures. My only wish is that I had found running earlier!
PR: You know, once they find it, I think most runners wish they had discovered it sooner. Can you share how this new habit has changed your lifestyle?
JP: I look forward to the run every day. I’m healthier, happier and have a lot more energy to keep up with my wife and kids! Running has helped me learn a lot about myself: what I am capable of; discipline; thought patterns, and how to make my body better day by day through process and hard work. I’ve also changed my diet significantly to the positive in order to get the maximum energy benefit from caloric intake and to set a positive example for my kids.
PR: With a successful career and young family, it has to be hard to fit in running some times. How do you make it all work?
JP: Yes, this is always a challenge. Prioritization becomes important in everything. On business trips, I take my gear with me and explore new places. At home, I volunteer to take our two year old in the running stroller and get our 10 year old to ride her bike along side us. It requires a new level of planning and focus, but I manage to make it work. When necessary, I even get up for the *gasp* predawn run!
PR: Well, we appreciate you bringing yourself down to run at our level sometimes. It seems you have found colleagues and friends who are also into running (including your boss). Has this made things easier?
JP: Absolutely, A few years ago, my boss issued a health challenge in our leadership team and I took it seriously! I’ve learned a lot about leadership and inspiration of people from him. He has always taken the stance that if you need to be late to a meeting because you’re working out, then it’s no problem. We’ve all seen the health benefits from it, and we’re all the more loyal for it. As our company has changed and I’ve taken on more of a leadership role, I’ve tried to carry the torch and continue inspiring others through inclusion and example.
PR: You have focused your efforts around half-marathons, and I know you have a love-hate relationship with them. Can you explain a little about that?
JP: I’ve focused on half marathons mainly because the time commitment for long runs on the weekends is very difficult to fit into our schedule right now, and also because frankly, I don’t like going long very much. I run because I love it and because of the health benefits, not to be a marathoner, although I do foresee attempting one when the kids are older. Racing is fun, but not my main priority right now while I have very small kids. My biggest frustration with the half-marathon distance is that for a number of reasons, I’ve never been able to deliver on race day what I am capable of in training. Some of this is because of lack of experience in racing, and the rest is what I’ve got to figure out to transform the relationship between me and half-marathons from love-hate to one of all love. I’m open to all suggestions! What I really like about the distance is that I feel that I train enough to be ready to give pretty decent effort at racing one without too much advance notice.
PR: Do you see yourself trying any new approaches to reach your half-marathon goals, and when do you anticipate making your next attempt at the race?
JP: As above, I’m open to suggestions, and wouldn’t mind crowd sourcing my training. I worked with Caleb Masland for my last half, and he put together a great training plan for me that really helped me improve my speed. Unfortunately, Plantar Fasciitis reared its ugly head and hindered me on race day. I currently only have two races on my calendar: the Army Ten Miler in October, and the Gothenburg, Sweden Half-Marathon in May 2011 (my third consecutive year).
PR: Sweden? How do you end up running a race in Sweden every year?
JP: Well, I work for Volvo, and Volvo is a major sponsor of the Gothenburg Half Marathon (Göteborgsvarvet). They sponsor employees’ race entries and have a separate start group. Plus, my wife is Swedish, so it’s a good time to get everyone over there to see her side of the family. Now it’s started to become a family rivalry too, with both her brothers planning to run it next year. It’s a great race that the whole city turns out for, check out my race report from 2010.
PR: What have you been most proud about when it comes to your running?
JP: I’ve never been an athlete; more of a band geek, so being able to see results within a relatively short time through hard work and commitment has been very rewarding. However, I think to date, there are two moments that come to mind: 1) coming in second in my age group in a 5k (age group win is my next goal), and when my 2 year old daughter comes up to me and says she wants to go running!
PR: And what’s the obsession with root beer?
JP: That’s a great question! I’ve always loved root beer, ever since my dad and I used to share one when I was a kid. When I chose to change my lifestyle, I gave up drinking all sodas. monthlyrootbeer.com came about as a reward to myself for follow through in training. This way, I can enjoy root beer and limit my soda intake at the same time!
PR: Have any root beer makers expressed an interest in sponsoring your running?
JP: Unfortunately, so far, no companies have offered a running sponsorship (come on Maine Root, I’m still hopeful!!!), but I have been contacted by a number of root beer makers asking for reviews! If anyone has local root beer that is hard to find, I’d love to hear from you!
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If necessary, call in the artillery to beat back the snooze button
Photo credit: Armed by Flickr user Cimm, used under a Creative Commons Attribution-Noncommercial-Share Alike 2.0 license.
No invention as spoiled as many predawn runs as that of the snooze button. Whoever not only thought of such a device, but convinced alarm clock manufacturers that it is an essential feature on every product they offer, certainly had a reservation upon his demise in that place down below (and I don’t mean Australia). I can’t tell you the number of updates I’ve seen on Dailymile where the snooze button has emerged the victor, thus delaying, shortening or, in the extreme, outright obliterating a planned workout. Therefore, I think it’s time to provide some tactics for beating back this avowed enemy of the early-morning start.
Now, I am referring her to “tactics.” The best way to beat back the snooze button is to have a “strategy” that doesn’t allow it to become a temptation. This means committing yourself to a goal that requires serious dedication and training, and having a sense of urgency regarding the importance of every workout. The fear of falling behind on your training and missing your goal can be enough of a motivator to feel no desire whatsoever to hit the snooze button, especially if you believe in what you are trying to accomplish and have committed to do so publicly.
Nonetheless, even in this ideal world, a rough night, mounting fatigue, or occasional lack of willpower may set in. In such a case, here are some ideas for making sure you still have little desire (or ability) to hit the accursed button.
Share your goals with whomever you sleep with. Wait, that may not have come across right. I’m not promoting rampant promiscuity here. I mean that your spouse or significant other should recognize the importance of what you are doing and be willing to remind you at 4:30AM. On the few instances where I have felt a temptation to go back to sleep, my wife has helpfully chimed in with the “weren’t you going to run this morning” line. I am so grateful for her willingness to do that – though it may not have seemed so at the time. Also, you should feel a bit of guilt at waking your partner unnecessarily, especially if you do so repeatedly by hitting snooze over and over.
Turn it up. This is related to the idea above. The louder your alarm, the more likely it is to wake you up – and the more irritated your sleeping partner will get (Coach Jerry also points this out). Thus, you better make every instance of the alarm going off worth it. Your miles-to-alarm-noise ratio should be maintained at a high level.
Move it away. What if you actually had to get out of bed to get to the alarm clock? This may be especially helpful if you don’t have a sleeping partner. The further you have to move, the more awake you will be by the time you get there. At the most extreme, perhaps your partner could actually hide the alarm clock in a different place every day – but this would take an extremely tolerant partner (and, in some cases I’ve seen, one who is willing to risk physical harm over your frustration not to be able to turn off the alarm clock). Hat tip to Brian of Couch to Boston for suggesting this in a comment on an earlier post.
Set your alarm for as late as you possibly can. I proposed this in an earlier post on how to get out the door faster. If you only allow yourself the time you need to prepare for and get your workout in, you will feel less flexibility about being able to hit the snooze. Of course, you could still choose to shorten or skip your workout, but you would not be able to fool yourself into believing there is no penalty for pushing the wretched button.
If all this fails, you may need to resort to drastic measures and invest in a more rigorous alarm clock solution (I’m a particular fan of #5). What tips have I missed here? What helps you defeat the snooze button scourge?
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I’m not an expert when it comes to running shoes. I do think it is valuable when considering shoe options to get the opinions of the everyday Joe’s (or Greg’s) who have experience with a specific model and can speak to their joys and concerns. Thus, I do plan to write up some non-technical reviews of a few of the shoes I have experienced, but I will only do so when there is enough mileage and range of workouts on them to form good opinions.
As I detail in a post on Runblogger regarding my shoe selection process, I was looking for some options to replace my Nike Air Max Moto 7′s
After trying on the Mizuno Wave Rider 13
- There is a notable increase in your ability to “feel” the road. In fact, you almost feel like you are gripping it on each stride (and that may be due to the flexibility that the Riders are known for).
- My legs were more sore from these shoes – initially in the shins, but later in the hamstrings. This may be related to the first point, but was my biggest concern early in my experiments with these shoes.
Now, with 240 miles on the shoes, it’s a better time to make a fair judgment. But yet, I still have some uncertainties about them. First the positives:
- I have found that not only do I need a wide show, I specifically need a shoe with a large toe box – both “laterally” (across the toes) and, well, whatever you call the “up and down” direction. My toes splay and curl up, and many shoes (including, regrettably, the Brooks Ghost 3’s that I did eventually try) create issues with toenails bruising. That was another minor issue that drove me from the Nike’s, though I was wearing a normal width.
- They are light – not as light as performance trainers, but definitely on the low end of the neutral category. They are listed at 10.5 ozs., which is a decent reduction over the Nike Air Max Moto’s (11.7 ozs.). It is easy to see why – there is not much cushioning. The shoe is thin all around.
- For as much as you feel the road, the impact is well spread across the bottom of the foot – I do believe the Wave technology works for this. I have not felt any particular hot spots or bruising, which others who have worn the shoes have complained about.
- The slightly lower heel-to-toe drop may have reduced my heel striking. Don’t get me wrong, I am still a heel striker, but I think I’ve improved my stride a bit even with the Nike’s (where I saw less heel wear on my most recent Max Moto’s then I had seen previously). I run pretty quietly in this shoes, which I take as a sign of efficiency.
- They are flexible and the soles seem durable – after 240 miles, I see minimum tread wear, with just a tiny bit in the heels and inner midsoles (where I saw significant wear in the Nike’s). Most of my miles are on asphalt or concrete, so I would expect to see more wear than I am.
The soles of the Wave Riders show little wear at 213 miles.
And now, the concerns:
- My legs continue to be sorer after the long runs than in the past. I haven’t finished off my long runs with the same pep that I used too. Now here’s the question – is it the shoes (do I need more cushioning – and thus more weight?) or is it the fact that I’ve added distance, speed, hills, and strength training to my workouts simultaneously, to an extent I’ve never done before.
- At first I thought the toe box was too large, especially in the lateral direction. I started getting some blisters with about 50 miles on the shoes. However, switching to Wrightsock
(for their double-layer anti-friction properties) and maybe developing more durable calluses on my toes has eliminated this issue.
- Even with the more generous toe box , I’m still damaging my toe nails. Maybe I need to go up a half-size, and this is not a problem unique to the Mizuno’s.
All in all, I’m a fan of these shoes, but still have my doubts about whether they’d work for me in a marathon. Thus, I’m going to seek other options, though my time frame is short. I may fall back to the Nike Max Moto’s in a wider size. Over a longer time frame, I may try the ASICS DS Trainers or Nike Air Pegasus 27
If you want a light trainer capable of medium to heavy weekly distance, have a neutral running style without much need for arch support, appreciate a decent-sized toe box, and run on smooth surfaces (not trails or roads with a lot of potholes), this may be a good shoe option for you. I’m interested in your own experiences with these shoes, as well as other suggestions for similar neutral shoes you may have tried.
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You may know Ally from Dailymile or Twitter for her bubbly personality. You may know her from the (as Andy O’brien puts it) “small Caribbean marathon”-winning accomplishments of her husband, Steve Speirs (aka The British Bulldog – who has been interviewed elsewhere). But behind all that, Ally is an accomplished athlete in her own right, with some inspiring performances and ambitions that make me excited to be able to share this interview with her here on Predawn Runner (and yes, I have seen her post runs in the predawn, especially of late).
Ally's colorful personality shows through wherever she goes (like, say, in Cardiff, Wales)
Predawn Runner: You were born and raised in Scotland, correct? When did you come to the US?
Ally Speirs: I was born and raised in Scotland, and moved to USA in 1988, and have lived in Virginia Beach since then.
PR: How did you get your start in running and triathlons, and which came first?
AS: I got my start in running when I met Steve in 1997, and quickly progressed from 5K to marathon within 2 years. Triathlon happened when we both fancied a challenge and got into that in 2000.
PR: What is your favourite type of race now, and why? (You like that? I adopted the British spelling!)
AS: My favourite race is the marathon; the sense of accomplishment crossing the finish line is like no other. This year’s Marine Corps Marathon (MCM) will be my 11th marathon, and a close second would be my Ironman finish in 2004 Ironman Lake Placid was the biggest training commitment I ever made, and to train and complete it with Steve was just icing on the cake.
PR: Alright, so you have me by three marathons and however many triathlons you have done. How do you plan your training when you are trying to cover preparations for both marathons and triathlons?
AS: My triathlon training is usually more concentrated from March thru September. I am striving to be a better runner and so am focusing on that for the near future, although I still bike and swim.
PR: It seems you are shifting your focus more towards marathons for now – do you have a specific goal in mind?
AS: My marathon goal right now is to qualify for Boston in the next 4 years while I am in the 45-49 age group. If it takes me the 4 years that is fine with me !!
PR: Hey, makes sense to me, Boston will always be there, you know (at least, I assume so). How are you modifying your training to meet this goal?
AS: Steve is training me right now, with more hill work, and more consistency to my running. Long runs on the weekend are still key, and I don’t race as much right now, focusing more on training. Rock n roll half marathon is coming up and I will not race it, but use it as a training run for MCM.
PR: I’m a big believe in limiting races when focused on your “A” goal, so sounds like a good plan. With you and your husband Steve both involved at competitive levels in endurance sports, are you able to motivate each other? Do you ever train together, or are your approaches pretty much independent?
AS: I train with Steve for swimming and biking, but not for running. I think you guys know the reason why, although he always comes back for me when we do race. His support is always there, 100% and I always depend on his advice and knowledge. We always bounce ideas off one another, and since its a way of life for us, its a constant subject during the day, be it running, races, fitness apparel, gadgets, shoes..LOL
PR: Yeah, I wouldn’t be able to keep up with Steve either. You have traveled to some great destinations for events. Which has been your favourite? (Hah – again I got the British spelling right!)
AS: Favourite destination to race has to be Cayman Islands. We go every year, and initially we went to have a relaxing vacation, but it seems to be turning into a great yearly event so we are returning in December to run the Cayman marathon and half again………..it wasn’t my best time but it is my favourite place in the whole world. We are going to Phoenix in January for rock n roll marathon, so I might have a new fave place (but I doubt it LOL).
Second favourite is Cardiff Wales UK as I PR`d at the half last October……weather, and crowds perfect, and I ran well. We are returning for that race in 2011……plus its brilliant to see family and spend some time at Steve`s home.
PR: I love the Cayman Islands too, my wife’s best friend from college grew up there, and we attended her wedding on Grand Cayman in July. Didn’t seem like good marathon conditions then, so maybe we’ll have to come back for that race some day. Mind if we check back in after Marine Corps for an update on progress towards your goals?
AS: Absolutely!
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Photo credit: Sprint by Flickr user frankjuarez, used under a Creative Commons Attribution-Noncommercial-Share Alike 2.0 license.
One key element of many (though not all) marathon training programs is interval (or repeat) training. Many programs build this interval training around 800 meter, or half-mile, intervals. Most notably, Hal Higdon’s popular Advanced Training programs call for such intervals. In fact, 800’s for marathon preparation are so popular that they have a generally recognized name – Yasso 800’s (which really refers more to a specific set of 10 designed to test your readiness for meeting your pace goal at your marathon – more on that in a bit). While there is some divergence in thought regarding speed work for marathon training (with some now arguing that simply doing intervals without more care and thought as to pace based on heart rate is a waste of time), it is clear that intervals will remain a popular part of most programs for years to come.
I have been running intervals for years, but I have a confession to make – I’m pretty new to the 800’s. In fact, this training cycle is the first time I have used them. I have long been a fan of the 1600 (or mile), and remain so to this day. I’m not sure how that came to be, truth be told. I think Hal used to recommend 1600’s in his programs – I can’t imagine I just added them on my own.
So, with a program that now bounces back and forth between them, I can say this – both can be made to be hard. But it still strikes me that the 1600 is a better interval training approach than 800’s for the marathon (and I do mean running half the number of intervals versus the 800). There are several reasons I believe this:
- If you haven’t realized it, the marathon is pretty long. Therefore, the longer your intervals, the better prepared you will be.
- There is a good argument to be made for keeping your speed work aerobic vs. anaerobic. You stand a better chance of doing this with 1600’s – you are forced to manage your pace more realistically.
- It may well be a better predictor of your marathon time than the Yasso 800’s – see below.
- It will help prepare you better for other races you plan along the way – even down to a 5K.
Oh yeah, and as far as recoveries, I believe in keeping them moving (typically jogging, though I’ll admit that for the last repeat or two on a difficult set, I do walk part of the repeat), and keeping them short. I do 2 minutes on 800’s, and 3 minutes on 1600’s. Mr. Yasso’s recommendation to do as long of a recovery (time-wise) as your interval seems a bit generous. Honestly, it’s probably not that important, but I find that finishing your last intervals while fatigued boosts confidence and probably boosts fitness more than being better rested.
I have no scientific evidence to back this up, but it just seems in many ways like common sense. Maybe 800’s are popular because they sound less intimidating than 1600’s (though there is nothing easy about running 10 such intervals). Or maybe 1600’s lack the brand recognition that the “Yasso 800’s enjoy”. If that’s the case, feel free to call them “Strosaker 1600’s” – I won’t even charge a royalty.
On the topic of using 800’s to predict marathon times, the “big deal” about the Yasso approach when it “broke” about 10 years ago was its value in making such predictions. The “evidence” demonstrated that if you took your time for doing the 10 800’s (and is this supposed to be your average time? Worst time in the set? Best time in the set?), this was what you could achieve in the marathon. There was a good discussion in the Dailymile forums a few months ago on whether this approach really was an accurate predictor. The consensus (of six) was that it is overly optimistic. Maybe taking your time on the 1600 intervals (doing 5 of them, in a relatively consistent pace) and dividing by two can give you a better estimate. Or maybe doing 10 800’s and 5 1600’s (on different weeks, please) near the end of your marathon training can help you bracket a prediction – so long as you’ve also done your long runs and medium-length pace runs.
I’d be interested in your thoughts on marathon speed work, and what has or hasn’t worked for you, as well as your take on the debate over the Yasso 800’s predictive value.
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