Anyone that has read William Mawbry’s Make your Destructive, Dynamic, and Attribute Measurement System work for you, understands that to have confidence in you process results, you must control your process parameters. If I am seeking a particular adaptation, e.g., glucose storage increase, how do I train to stimululate the pathway for adaptation and how do I know if I was sucessful?
How do I know that my training process is improving my performance in a controlled, methodical, and repeatable fashion? What is my measurement system? How do I control the input and measure the output? And, since the output would be considered deformative, how do I plan the input to support the ever changing output?
In reality, any change to training, e.g., intensity, duration, frequency, will probably result in some performance improvement. That is fine if random improvement based on random input is acceptable.
As a senior runner, what is result that I want to measure? I have no requirement to run a race at a certain pace. I am interested in creating running improvement, if possible, to stay competitive in my age group. This adds an element of fun to my training along with the health and social benefits. And running fast (whatever that means) is fun!
All are my training inputs are variable to some extent.
1. Target race distance.
2. Training plan.
3. Current level of fitness.
4. Level of desire to train.
5. Available time to train.
6. Environmental variables.
The training outputs:
1. Minutes per mile pace.
2. Fun.
Using science and technology is an aid to developing my training, not a replacement. As I learn more about developing a training plan, the more I need to understand what is occuring at the cellular level. In addition, I want to know what can I do post workout, that keeps the pathway for the target adaptation functional. The more you know....
And as I learn, I realize that a training plan is a document that must be tailored to an individual. The goal stimulus must be defined as well as the order, frequency, duration, and intensity of each workout. The plan needs to be created by someone with knowledge of how human physiology, as well as coaching experience. This is where you must have faith and trust in your coach, training plan, and training.
Sunday, January 25, 2015
Friday, January 23, 2015
Making Slow Faster
I had accepted that my recovery run could be run anywhere below 85% of LTHR. I was running at 60%LTHR to 65%LTHR, jogging through, passing time. I suppose this is not necessarily a bad thing; however, is running slow the best way to recover and still promote the goal of running improvement?
I considered the following:
1. Do I run enough to warrant an easy recovery run?
2. Do I need to be totally recovered before my next hard run?
After some thought I decided to increase my recovery runs to 75%LTHR.
What I discovered:
1. The pace allows me to maintain good running form.
2. The pace is still low enough for me to recover.
3. The pace allows me to gain some additional mileage.
Three weeks of experimentation with the change-up, I am feeling very good. The quicker pace keeps me focused on the run. There is no negative impact to the workouts following the recovery runs. In fact I may have a bit more spring in my legs.
I considered the following:
1. Do I run enough to warrant an easy recovery run?
2. Do I need to be totally recovered before my next hard run?
After some thought I decided to increase my recovery runs to 75%LTHR.
What I discovered:
1. The pace allows me to maintain good running form.
2. The pace is still low enough for me to recover.
3. The pace allows me to gain some additional mileage.
Three weeks of experimentation with the change-up, I am feeling very good. The quicker pace keeps me focused on the run. There is no negative impact to the workouts following the recovery runs. In fact I may have a bit more spring in my legs.
Thursday, January 22, 2015
If I Had Eight Hours To Chop Down A Tree
I'd spend six hours sharpening my ax” A. Lincoln
Brilliant. How relevant is this to running? As with chopping down the tree I must:
1. Know the duration of the task.
2. Have the proper tools in the toolbox.
3. Knowledge of how to prepare the tools.
4. Balance the timing of the preparation with the task.
The opinions on how to train for a race are endless. How many of them are science based? How many are anecdotal? How many represent the training I require as an individual? And of all the tools in the tools box, which ones will prepare me for the task. And in what order do I use them?
I am fortunate to have been training for the last four years with someone that has a training philosophy based on science. I have learned that to be successful I must build on last year’s training and that last year’s training was built upon the year before. And that next year’s success will be contingent upon what I do this year.
In its simplest form…
1. To develop and maintain an aerobic base
2. To develop aerobic endurance.
3. To develop speed.
4. To develop speed endurance.
The four broad points are supported by the need to develop the central nervous system to perform fast coordinated movement over extended duration as well as muscular strength to continue fast coordinated movement while fatigued. These are the physiological components. Developing the psychological component, training my brain to acknowledge and at least temporarily accept the discomfort of fatigue, is equally important. In 2014 I was prepared enough to stand at the starting line healthy, uninjured, and in good fitness. In 2015 I am prepared and excited to reach deeper into the toolbox!
Brilliant. How relevant is this to running? As with chopping down the tree I must:
1. Know the duration of the task.
2. Have the proper tools in the toolbox.
3. Knowledge of how to prepare the tools.
4. Balance the timing of the preparation with the task.
The opinions on how to train for a race are endless. How many of them are science based? How many are anecdotal? How many represent the training I require as an individual? And of all the tools in the tools box, which ones will prepare me for the task. And in what order do I use them?
I am fortunate to have been training for the last four years with someone that has a training philosophy based on science. I have learned that to be successful I must build on last year’s training and that last year’s training was built upon the year before. And that next year’s success will be contingent upon what I do this year.
In its simplest form…
1. To develop and maintain an aerobic base
2. To develop aerobic endurance.
3. To develop speed.
4. To develop speed endurance.
The four broad points are supported by the need to develop the central nervous system to perform fast coordinated movement over extended duration as well as muscular strength to continue fast coordinated movement while fatigued. These are the physiological components. Developing the psychological component, training my brain to acknowledge and at least temporarily accept the discomfort of fatigue, is equally important. In 2014 I was prepared enough to stand at the starting line healthy, uninjured, and in good fitness. In 2015 I am prepared and excited to reach deeper into the toolbox!
Tuesday, January 20, 2015
Eating Donuts and Reading Twain….
During my run last Sunday I was thinking about, well, my run. And listening to John Hiatt’s Adios California. I had on my schedule extensive endurance. This is a medium long run averaging 85%-89% of my LTHR. (and no, I don’t want to get into a crazy discussion on theories concerning lactate threshold, I just want to use the best tools that create improvement for me) The goal of this workout was to increase aerobic capacity. A straightforward constant sustained effort over time. Simple. The course I selected was an out and back from the Blackstone High School through the back roads of Mendon. I understood what this represented in min/mi pace on level ground and on the treadmill. The wrinkle was that this route included a northward ~300 foot climb to Daniels Farmstead, the long side, and a drop toward Mendon which is the steep side.
I also realized that:
1. Getting to the base of the hill I would be warming up and running at less the 85% of LTHR.
2. Climbing, I would exceed 89% LTHR while running at less than level ground min/mi pace.
3. Descending, I would exceed level ground pace at or below 89% LTHR.
4. The balance of the course is pretty much rolling countryside.
Taking an easy jog to the BMRHS Track, aka The Kevin Maloney Track, I warmed up and threw in a few easy strides. The run was just as I had planned, wicked average! My LTHR was at 89%. My heart rate was at the high end but within my goal effort. My average min/mi pace was quicker than same time last year. The pace swings were about 35 seconds on either side of my average min/mi pace. The uphill increase in HR, with slower pacing gave me a bit of non-specific intensive endurance work.
The run was solid, showing improved aerobic fitness. The aerobic runs are becoming challenging as my fitness improves, that is, though the cardiovascular effort remains at %85-89% LTHR the pace is quicker, forcing neural, muscle, and ligament adaptation. And…as important, I am continuing to learn how to hold the sustained effort deeper into the run, as fatigue begins to set.
I also realized that:
1. Getting to the base of the hill I would be warming up and running at less the 85% of LTHR.
2. Climbing, I would exceed 89% LTHR while running at less than level ground min/mi pace.
3. Descending, I would exceed level ground pace at or below 89% LTHR.
4. The balance of the course is pretty much rolling countryside.
Taking an easy jog to the BMRHS Track, aka The Kevin Maloney Track, I warmed up and threw in a few easy strides. The run was just as I had planned, wicked average! My LTHR was at 89%. My heart rate was at the high end but within my goal effort. My average min/mi pace was quicker than same time last year. The pace swings were about 35 seconds on either side of my average min/mi pace. The uphill increase in HR, with slower pacing gave me a bit of non-specific intensive endurance work.
The run was solid, showing improved aerobic fitness. The aerobic runs are becoming challenging as my fitness improves, that is, though the cardiovascular effort remains at %85-89% LTHR the pace is quicker, forcing neural, muscle, and ligament adaptation. And…as important, I am continuing to learn how to hold the sustained effort deeper into the run, as fatigue begins to set.
Saturday, January 17, 2015
Two Weeks of Solid Training
Two weeks of solid training and feeling pretty good about getting to the Amherst 10 miler with good aerobic fitness. The plan is to run/train through Amherst and New Bedford on the way to the Vermont City Marathon.
Every year Amanda tweaks my training to promote some improvement. The main focus last year was to improve stride turnover and stride length. After studying and sifting all the knowledge on stride I discussed the use and addition of squats to my training. We agreed (by this I mean she let me) to change up to my strength routine.
(Note: Only perform weight training under the supervision of a trained and trusted coach! Smart runners do a lot of not so smart training. Don't be not so smart. You are responsible for your own health. )
I am really pumped this change! The workout consists of using weight "close" to my 1 repetition maximum. I determined "close" by using enough weight to make 4 repetitions challenging when performing the movement to a 90 degree knee bend. This, for me, is about 1 repetition butt to the floor repetition.
The goal:
1. Promote ballistic strength for increased stride power.
The workout:
After a thorough warmup and focus on strict barbell squat form, I perform 4 sets of behind the head barbell squats, 2 repetitions in each set, with 3 minutes rest between sets.
The why:
1. Weight close to 1 repetition maximum promotes maximum muscle fiber recruitment.
2. Low repetitions at close to 1 repetition maximum weight promotes strength without adding muscle mass.
Is it working for me? Running is a patience sport and improvements in performance are realized over time, especially as I get older. That being said, after several weeks, I do believe I am some experiencing strength gains. We'll see!
Every year Amanda tweaks my training to promote some improvement. The main focus last year was to improve stride turnover and stride length. After studying and sifting all the knowledge on stride I discussed the use and addition of squats to my training. We agreed (by this I mean she let me) to change up to my strength routine.
(Note: Only perform weight training under the supervision of a trained and trusted coach! Smart runners do a lot of not so smart training. Don't be not so smart. You are responsible for your own health. )
I am really pumped this change! The workout consists of using weight "close" to my 1 repetition maximum. I determined "close" by using enough weight to make 4 repetitions challenging when performing the movement to a 90 degree knee bend. This, for me, is about 1 repetition butt to the floor repetition.
The goal:
1. Promote ballistic strength for increased stride power.
The workout:
After a thorough warmup and focus on strict barbell squat form, I perform 4 sets of behind the head barbell squats, 2 repetitions in each set, with 3 minutes rest between sets.
The why:
1. Weight close to 1 repetition maximum promotes maximum muscle fiber recruitment.
2. Low repetitions at close to 1 repetition maximum weight promotes strength without adding muscle mass.
Is it working for me? Running is a patience sport and improvements in performance are realized over time, especially as I get older. That being said, after several weeks, I do believe I am some experiencing strength gains. We'll see!
Friday, January 16, 2015
2015 USATF-NE Grand Prix and Me
I was going to title this blog, Old Man Trying to Stave Off the Effect of Old Age. Seemed a bit wordy. Essentially what I would like to do is chronicle my road racing adventures during the 2015 USATF-NE Grand Prix. Yes indeed, my plan is to run all seven events from the shore of Lake Champlain to the Narragansett Pier. I did participate in 2014, unattached, completing all seven races and received the supercool Ironrunner Jacket. This year I will run in a Central Mass Strider Singlet. Exceptin’ the really cold days when I’ll need a warmer top.
As far as my training, I’d guess no one really cares. I won’t dwell on it at all or much. My training plan is designed by Coach Amanda who thankfully is patient enough to put up with my eccentricity. In addition I enjoy and have learned from the published works of coaches at the forefront of sport physiology, e.g., Joe Friel, Steve Magness, and Jay Johnson.
And I like simple.
1. Know the purpose of each workout.
2. Perform the workout to promote the intended stimulus for improvement.
3. Nutrition
4. Recovery
5. Create an attitude that supports items 1, 2, 3, and 4.
As far as my training, I’d guess no one really cares. I won’t dwell on it at all or much. My training plan is designed by Coach Amanda who thankfully is patient enough to put up with my eccentricity. In addition I enjoy and have learned from the published works of coaches at the forefront of sport physiology, e.g., Joe Friel, Steve Magness, and Jay Johnson.
And I like simple.
1. Know the purpose of each workout.
2. Perform the workout to promote the intended stimulus for improvement.
3. Nutrition
4. Recovery
5. Create an attitude that supports items 1, 2, 3, and 4.
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