The Who, What, When, Where, Why, and How of High Mileage Training

Photo Credit: 長跑 Long Run (Marathon) by Flickr user See-ming Lee, used under a Creative Commons license.

Photo Credit: 長跑 Long Run (Marathon) by Flickr user See-ming Lee, used under a Creative Commons license.

One of the bigger areas of debate among runners and coaches is the tradeoff between quantity of miles (or kilometers, of course) and quality of miles.  With the growth of the “run less, run better” and Crossfit approaches to training, there is a temptation to believe that you as a runner can perform your best by landing on the quality side of this argument in your training and cutting down your mileage to the “minimum necessary.” There are plenty of success stories claiming to prove that these approaches work.

It is, however, important to distinguish between what “can work” and what “works best”.  Yes, you can improve your race results with a low quantity / high quality approach, particularly if you are a newer runner (and don’t run with so much intensity that you get injured), or a runner who has been away for awhile but has a good aerobic and athletic base.  But these gains are going to be limited in scope and over time, as your returns on investment will begin to fade.

Read the rest of The Who, What, When, Where, Why, and How of High Mileage Training »

Five Ways to Tune Up Your Tune-Up Race Strategy: Perfect 10 Case Study

Perfect 10 Race Start

One error many runners make is in the management of their tune-up races.  These training elements, when used properly, can be a powerful tool for providing physiological and psychological development, feedback on your progress, experience in managing pacing and other race-specific elements, and in dialing in your “A” race goal.  However, they can also quickly derail your training if overused or scheduled and executed improperly.

There are a couple of more common mistakes in the management of tune-up races that you should watch out for (and it’s an area I work closely with Team Predawn Runner members in planning and avoiding).

Read the rest of Five Ways to Tune Up Your Tune-Up Race Strategy: Perfect 10 Case Study »

From the Archives:
Predawn Profile – Thomas Neuberger

One of the more unique members of the Dailymile community is Thomas Neuberger.  A Baltimore resident, his creativity (as evidenced by the designs he has done for various events, such as the Ragnar Del Sol “Where’s the Damn Van?” team), and his ever-more-impressive accomplishments really set him apart. On top of all that, he is a great guy.  You can find Thomas on Dailymile or on Twitter as neudesigns, and he has one of the better running blogs around with Believe in the Run, where he reviews a ton of shoes and other gear as well as provides more general thoughts on training and the joy of running.

Predawn Runner: You mention starting your running at age 35 – what drew you to start?  Did you have a fitness “regime” before that?

Thomas Neuberger: I signed up for a 5k during the Baltimore Running Festival. The Baltimore Running Festival has a 5k, a half marathon, a 4 person relay marathon, and a marathon. When I saw all the fit, attractive, happy people I was drawn to the energy of the event. I knew then I wanted to run more. I signed up for a marathon-training program the next month. Before I started running, I went to the gym a little bit. I did not have much of a fitness plan. I remember when I told one of my relatives that I was going to run a marathon, she pretty much laughed in my face. People doubting you can be a good motivator.

PR: What was it about running that made you want to start attacking it with the vim and vigor that you have?

TN: Running gave me confidence. It has taught me that I can do things that I thought I couldn’t. Every time I do something I thought I wouldn’t be able to do, I naturally raise the bar. I get a super high from breaking through those mental barriers.

PR: You pretty quickly stepped up to the marathon, and as visitors to your blog can see, you’ve run some pretty interesting ones.  What types of training approaches have you taken?

TN: I started training with a group from my local running store. It is a great way to get started. It gives you a plan, a coach, accountability, friends to run with, and a sense of community. Now, I am fortunate to have one-on-one help from Caleb Masland. Caleb sends me a training plan and I follow it diligently. I tried another coach at one point, and it didn’t work out. The coach trainee relationship needs to have investment from both sides of the equation. Caleb is genuinely passionate about helping the people he trains succeed. I tried to be a good student, I listened and followed Caleb’s training plan and advice. A trust built up between us and we became a team.

PR: Have you seen any difference in results from various training approaches?

TN: Yes, I went from a 3:58 Marathon PR to a 3:20 Marathon PR in one year working with Caleb. We are not done yet either.

PR: You’ve also dabbled a bit in ultras – which do you enjoy more?

TN: I wouldn’t say “dabbled.” You can’t dabble Ultras. My four Ultras over the five years I have been running have been the most memorable runs. The GORE-TEX TransRockies Run (GTTRR) ranks right up there with the new marathon PR. The GTTRR is an incredible event; it’s like doing a week of marathons over the trails of the breathtaking Rocky Mountains. It’s a journey. I have often compared the difference between the trail run ultras and the road marathon is in the personality of the events. Marathons are like U2 concerts in feel, big productions, lots of merchandise, the crowd is mainstream and the show is pretty much the same from town to town. Ultras are more like a Grateful Dead or Phish concert, the runners are mellow and all hangout together before and after the event, things are a lot less formal, the food is less GU and more what you would expect if you had the munchies. You will often find M&Ms, Coca-Cola, potato chips, chicken soup, gummy bears, peanut butter & Jelly sandwiches, and even french fries (a HAT 50k specialty.) One isn’t better than the other they are just different. I love them both.

PR: Your most recent marathon yielded a huge PR – what was different about your training this time?

TN: Caleb made it tougher with more speed work, more miles, more time goals for workouts. I also am riding my bike a lot more. Caleb also paced me at Marine Corps Marathon, that made a HUGE difference.

PR: With a busy career and family life, how do you find the time to train, especially for the ultras?

TN: First, I have the best wife in the world. She knows, for my personality, it is better if I run than if I don’t. She takes the hardest hit when it comes to my training. I wake her up early when my alarm goes of in the morning and she knows at least one day of the weekend I will be up early running for at least two hours. When I am out running she is taking care of the boys.

I like to get my runs done in the morning. If you don’t do it first thing life can get in the way. If life gets in the way you wont get your run in. I will set the alarm earlier and earlier if I have too. You can always make time. When my second son was born this summer, I took running clothes with me to the hospital. I would spend the night, help my wife, and then run home shower spend some time with our other son, pack another bag and head back to the Hospital. I did that for five days. It was a fun break in the routine.

PR: Speaking of your wife, I see that she is now planning her first marathon – do you see yourselves training together, or will running remain your “me” time?

TN: This is going to be her experience. I will do what ever she wants me to do, but I have a feeling she will want to go through this with my support, not my help running. I recommended she do the training through our local running store like I did. She seems excited to do that. As she enters her corral next October in Chicago, I will be on the support team. I will let her run this one with me as a spectator.

PR: I think that’s a great approach, as it will have to make running more special for her to be able to do it her way.  What are your own near- and longer-term goals for your running?

TN: I would like to run Boston. My PR is a BQ for 2012, but 2012 is closed out. In 2013 the time for a BQ drops to 3:14:59. If I want to run Boston in 2013, I will need to drop another 5 minutes. That makes my short term goal 3:10. I plan on working with Caleb to get there. In January I am running Ragnar Keys as an Ultra team with friends from dailymile. The goal there is to have fun, shouldn’t be hard. In March I will run my third HAT 50k with a ton of dailymilers. I love that race. A sub 20 minute 5k would be cool too. Hmmm, Long term goal… Stay healthy and enjoy running and the running community.

PR: Well, best of luck, with the progress you made this season there is little doubt that meeting the new BQ requirements is in your near future.

Running Shoe Review: Pearl Izumi Project E:Motion Road N1

PI Road N1 Side

It’s not often that I spontaneously buy a new type of running shoe.  But that was the position I found myself in when I went with my wife to help her pick out some new shoes at the best shoe store in the area, Vertical Runner in Hudson, OH.

First, I think a bit of a lesson is in order – be careful in trusting the expertise of running shoe salespeople, especially when it’s not a running-focused store.  My wife got her first shoes from someone who had been “trained by Brooks” on selecting shoes.  While the young lady got one variable right (neutral running form), she missed a few other key ingredients.  My wife spends most of her work day in high heels as a hospital administrator, and has never really run before.  The Brooks Pure Cadence sounded good on paper, but the low drop and limited cushioning were a complete miss.  Fortunately, the store took the shoes back after ~20 miles, so we decided to go to a better source for try #2 (note, I had intentionally removed myself from try #1, to let my wife find her own space in developing as a runner). Read the rest of Running Shoe Review: Pearl Izumi Project E:Motion Road N1 »

Tags: , , ,
Posted in Gear by Greg. 2 Comments

Seven Ways to Support Your Significant Other’s Interest in Running

Photo Credit: FUN RUN by Flickr user whologwhy, used under a Creative Commons license.

Photo Credit: FUN RUN by Flickr user whologwhy, used under a Creative Commons license.

Many runners are in a relationship where they are the only one pursuing the sport. Obviously, partners in a relationship can have divergent interests, that either predate the relationship or developed over time.  This is a good thing, as everyone needs their own “thing”, and their time to themselves.  Plus, running is a hobby that consumes a lot of time, and it can be difficult to balance with other needs like childcare – though hopefully you are doing your fair share of more of the work and supporting your partner’s own hobbies.

However, given the great physical and mental health benefits of running, which you are hopefully humbly putting on display through your fitness and good demeanor, it’s probably far more likely that your significant other (for simplicity, let’s just assume it is a spouse, and more specifically a wife, since Mrs. Predawn Runner has just started running) will develop an interest in running than in, say, golf or poker (especially poker). Or perhaps she just wants to have something more in common, something to talk about, or another way to spend time together.

Read the rest of Seven Ways to Support Your Significant Other’s Interest in Running »

Nine Helpful Tips on Your Running Form

Photo Credit: Dismal Days 2012 on Flickr by US Army Corps of Engineers Norfolk District, used under a Creative Commons license.

Photo Credit: Dismal Days 2012 on Flickr by US Army Corps of Engineers Norfolk District, used under a Creative Commons license.

A few Team Predawn Runner members have asked for help with their form of late. I’ve also been asked to provide some thoughts on the running form of one of the kindergarten soccer players coach.  My response? Maybe it’s a little early to worry about that…

Form is a tricky topic and in fact a bit of a “bunny hole”, particularly when coaching online. That’s partly because form is highly subjective and individual, and therefore “messing with it” can often be counterproductive. Since it is a common concern runners have, it’s worth sharing a few thoughts on a “form philosophy” that I’ve built over the years. Read the rest of Nine Helpful Tips on Your Running Form »