Five Simple Strategies To Help You

Stick To Your Running Plan

There are so many benefits to establishing a running plan and sticking to it but that doesn’t mean that it is easy.  The trails and roads of running are littered with people who started a running plan and because it got hard they quit and went back to their old habits.  Running is for the strong willed, strong minded people who want to truly change their bodies and their lives.  I always say that anyone who does not suffer from serious joint, heart or respiratory problems can become a runner if they really want to.  Paul Bryant once said “It is not the will to win, but the will to prepare to win that is important.”  This is true with anything in life.  You have to have more than just a desire to succeed.  A good example of this is the weight loss craze and obesity epidemic that plagues our nation.  The success of all of the weight loss companies and exercise videos is evidence that there is a real desire, for so many, to be skinny, but the statistics tell us that fewer and fewer people are succeeding.  If you ask the people trying to lose weight they will all tell you how badly they want to be skinny.  There is just more to it than wanting to succeed.  You have to want to succeed bad enough to do what it takes.  I belive that there are some strategies that people can employ to change simple desire into a passion and start a plan of action that will greatly improve their chances of succeeding.  In this article I am talking about running but I believe that these principles can also apply to many other areas of life. 

1.) Make It Your Own – You need to have a goal and a plan that YOU really want achieve.  Your goals can’t be based on what is popular or what your friends are doing.  You need to set a goal that you really care about and that you really want.  If you have no desire to finish a full marathon then don’t set that goal or you will most likely fail.  Set a goal that you really want to achieve so that even when it gets hard you will still want to achieve it.  Follow these steps to help you choose the right goal for you:

• Make a list of what you want to achieve from your running plan.  Is it weight loss, self confidence, endurance, speed, enjoyment, finish a 5K, do an Ironman triathlon.  Whatever you really want write it d0wn but remember be honest here and write down things that YOU really want.
• Write down why you want to achieve the things on your list.  How would life be different if you achieved your goals?  Paint a picture here to stoke that fire of passion that you need.
• Make a list of where you are right now.  Are you overweight or a procrastinator.  How far can you run right now without stopping.  Be honest here as well. 
• Make a list of all the things that you will need to do to bridge that gap between where you are right now and where you want to be. 

2.) Be Realistic – Take a look at the list of what you need to do to get where you want to be and decide if it is realistic for you.  Be optimistic and have faith and confidence in yourself but also be realistic and if you think that there is no way that you will stick with it then make some adjustments that you will be willing to stick with.  If you are a terrible morning person then don’t plan to run every morning.  If you absolutely hate eating salads then don’t say that you will eat a salad every day for lunch.  If you are extremely busy with work and don’t think you can run six days a week then don’t plan to run six days a week.  This seems obvious but I think many times we set ourselves up to fail because we plan things that sound good but if we are honest with ourselves then we know that we have no intention of really doing them. 

3.) Plan it Out – Now that you have a good realistic list of what you need to do to get where you want to be, grab a calendar and plan it out.  Be as specific as possible and plan out the days and time of day that you will run.  Make sure you are still being realistic with your time and your tendencies.  Don’t plan to run at 5:00am if you won’t be willing to get up at 4:30am to make it happen.  If you plan to run some races then register for those races as soon as possible and put them in your calendar.  If your goals include a nutrition change then try to plan this out as detailed as possible as well.  The more decisions you make ahead of time the fewer decisions you will have to make when you are tired, hungry, cold, hot, etc. and the decisions are harder.  After you have your plan set then go share it with others and let them know that you want them to help hold you accountable.  Post your calendar where your spouse, roommates, kids, or co-workers can see so that you will feel more accountable.   If you need some help with training plans or tips check out my training plan page here.

4.)  Mix It Up – Take a look at your plan and make sure that you have spiced it up enough to keep it interesting.  If it seems pretty dull and boring then add some variety to it.  Add in some rewards for reaching milestones.  Plan in some races that will give it some flair such as a charity event that you care about or a mud run or women’s only race if you are a female.  Join a running club to help find some new friends to run with.  Take some fitness classes or do some cross training like biking or swimming to break up your days of running.  Plan some runs in new places or on trails to give you some new views while you run.  Do whatever you think will make you more likely to succeed at your plan.   

5.) Stick to the Plan – Now that you have done the planning here comes the hard part, actually going out and making it happen.  Stick to your plan as closely as possible but also make sure to give yourself a break when you make mistakes and don’t dwell on those downfalls.  Get right back on track and start again with a positive attitude.  Don’t get discouraged if you need to change the plan a little bit if things aren’t working exactly as you planned.  The important thing is to keep moving forward to your goal.  You can do this and it will be worth it!

Keep Running Through Life!

If you need a little extra help in making the changes that you want to make in your life then take a look at my book review about a great book that helped me to become better at making changes.  “Switch: How To Change Things When Change Is Hard” by Chip and Dan Heath.

My Top Ten List

Of Things Every New Runner Should Know

Recently I was standing at the starting area for a race waiting in line for the port-a-potties and a young man walked past all of the people in line and headed straight for the door of one of the occupied port-a-potties.  After realizing that all of the doors were locked and the port-a-potties were occupied he turned to realize that the mass of hundreds of people standing about ten feet in front the portable loo’s were all waiting in line.  I heard him say “You mean all of these people are in line?!”  One of the friendly runners gave him a quick lesson in pre-race bathroom etiquette and he made his way to the back of the line.  This funny little experience made me think about all of the little things that I have learned about running over the years that many new runners may not know so I put together this list of useful and sometimes humorous tips for newbies to the sport.  We welcome you and hope you enjoy the world of running as much as we do!

10.) Port-A-Potties – Okay so after the story I just shared I better get this one out of the way.  As a runner you will get very familiar with port-a-potties.   The combination of pre-race jitters and nerves, cool morning temps, and runners trying to stay hydrated means that there can never be enough bathrooms at the starting area of a race.  Many runners even go through the line and relieve themselves and then get right back in line because they know that inevitably they will need to “go” again.  Get used to this one because it will always be a part of running.

9.) Race Numbers Go On The Front – There aren’t very many things that will signal to everyone that you are a rookie faster than pinning your race number on your back.  When running a race make sure to pin your race number on the front of your shirt or shorts.  Triathlons and cycling races have different requirements for number placement but for runners it is always on the front.

8.) A Marathon Is Only A Race That Is 26.2 Miles Long - Races are named by their distances and so you should only call a race a marathon if it is a full 26.2 mile race.  A 5K (5 kilometers) is 3.1 miles, A 10K is 6.2 miles, a Half marathon is half of a full marathon or 13.1 miles, an Ultramarathon is anything longer than 26.2 miles or some would call it “crazy.”

7.) Chip Timing  – When you hear the word “chip” associated with running it usually refers to a timing chip that will keep your time for the race electronically.    When you hear that a race is “chip timed”  that means you will be wearing a small chip that will be pre-attached to your race number or that you will attach to your shoelaces or ankle that will keep track of your time electronically.  These little babies have made race timing so much easier and more accurate.

6.) Common Acronyms – If you want to intelligently participate in a conversation with experienced runners then there are a few acronyms that you should know.  There are some not on this list but this is a good start.

• PR = Personal Record
• PB = Personal Best
• BQ = Boston Qualifier meaning that you ran a time that qualifies you to run the Boston marathon in an approved race.
• LSD = Long Slow Distance – which is your weekly long run to help you build up your distance and endurance.
• DOR = Day of Race
• DNF = Did Not Finish – You will see this in race results if the person didn’t finish the race.
• DNS = Did Not Start – Someone who registerd but did not run the race.
• SI = Speed Intervals
• XT = Cross Train

5.) How far and how fast should I run in training? - This really depends on your starting point.  Don’t start too fast or you risk injury so just do what you are capable of doing.  If you need to start with a walk/run program or even just a walking program then that is fine.  I have posted some good beginner programs here.  The biggest thing to remember here is simply that you want to improve each week so follow the 10% rule and increase your mileage slowly by about 10% per week.  Your running pace should be hard enough to get results but you should not be at an all out effort on every run.  During most of your runs you should obviously be a little out of breath but should still be able to carry on a pretty good conversation while you run.

4.) Do I need new running shoes and how long should they last?- I recommend that every new runner should immediately visit a specialty running store and let the professionals there help you pick the right shoes for you.  Every person runs differently and each different model of running shoes is made for a specific style of running.  The wrong running shoes or shoes that are too worn out are some of the biggest causes of injury to runners.  Your running shoes should last you anywhere from about 300-500 miles and then should be replaced.  Heavier runners should replace their shoes more often than lighter runners.  You can increase the mileage a little by taking good care of your shoes, and by alternating two pairs of running shoes.  Store your shoes in a cool dry place, not in a hot car or other extreme environments.  If you wash the shoes or if the shoes get wet then take the soles out and let the shoes dry completely before putting the soles back in.  Don’t dry the shoes in front of a heater or in a clothes dryer.

3.) Don”t Overdress – One common mistake that I see with new runners is wearing too much and overheating.  When choosing the clothes that you will wear for your run you should choose clothing that you would wear to walk around if the weather were about 20 degrees warmer.  This means that if it is 40 degrees outside then you should dress as if it were about 60 degrees.  You don’t want to be cold but the chances are a lot better that you will be hot once you get running.  Also when running races unless you absolutely need to I don’t recommend carrying water or Gatorade with you.  You definitely want to stay hydrated but the water stations provided by the race are there for a reason and will help you avoid carrying more weight and being uncomfortable.

2.) Shin Splints – Shin splints, or tibial stress syndrome, is probably one of the most common complaints among new runners.  Shin splints can be caused by several differnt things.  The most common causes are inflamed and irritated  muscles often due to increased usage, stress fractures, and “flat feet” which causes stretching of the muscles and tendons.  The best way to deal with shin splints is to avoid getting them in the first place.  Start out slowly and if you start feeling abnormal shin pain then stop your run and take it easy.  Stretch and warm up thoroughly before your run and do exercises to strengthen the muscles on the front of your shins.  Running on soft surfaces especially when starting a new running program can help avoid shin splints as well.  If you do develop shin splints then take time off to rest your legs, ice them and consider anti inflammatory medication to minimize inflammation.   If you have “flat feet”  then you may also consult with a physician about the need for arch supports.

1.) Running Can Be and Should Be Fun – This is probably the biggest misconception about running that there is.  Running is not torture.  I do understand that during the first few months it is very hard and not always fun but stick with it.  Do things to make your running more fun such as running with a group and running on trails or in new places.  Recruit friends or family to run with you.  So many people will say to me “how do you do that?” when they find out that I run long distances.  The truth is that I choose to do it because I love it.  On my day off the other day I ran 3 miles, biked 15 miles and swam about a mile and when my wife got home and asked me what I had accomplished she said very seriously, “Oh…. so you had a day of leisure.”  She knows me too well.

For all you runners out there please add any other tips that you can think of to help out those just getting started or if you are a new runner then let us know about any questions you have.  You can also check out my other post with Tips for Beginning Runners here.

Keep Running Through Life!

The Last 6.2 Miles Of The Marathon

Those mystical, last 6.2 miles of a marathon are one of the most talked about subjects between runners.  Runners can definitely be storytellers and can sometimes rival fishermen with their runs getting longer, harder, hotter or colder, and with more elevation gain each time they share the story, but the last 6.2 miles usually needs no exaggeration to make it a good story.  This is one case where truth is probably better than ficition.  Everything that you have heard about the last 6.2 miles is probably true.  When I start a race I am usually thinking in five mile increments and then the farther I get into the race my goals shorten to water stops and then to 1 mile at a time and during the final few miles it goes to one step at a time.

I have now had six marathon experiences and each time the last 6.2 miles has lived up to it’s reputation.  The last 6.2 miles is really what makes the marathon such a special distance.  If it were only 20 miles then so much of the allure of the marathon would be lost.  It is during that last 6.2 miles where most people venture into an unknown area for the human mind and body.  It is during that last 6.2 miles where you really have to reach down deep into yourself both physically and mentally and find strength that you previously didn’t know you had.  The last 6.2 miles is what makes you a better, stronger, more confident yet humble person following the marathon.  That 6.2 miles stretch gives you the confidence that there is nothing that can stop you from attaining your dreams but also makes you so grateful for all the gifts that you have been given.  It also makes me grateful for chocolate milk and massages.

OK, now I don’t want to say too many good things about the last 6.2 of the marathon because there have been six times that I have wanted to curse that *#$@! 6.2 miles.  I have heard some people say that if they pace themselves correctly and they are smart about their hydration and nutrition then they cruise through the final miles of the marathon with ease.  While I think you can make the race easier with proper expectations and proper fueling, as I talked about in my previous post about “What To Eat Before And After Your Race.”,   I still believe that if some people truly find the last 6.2 miles a breeze then I must be doing something wrong.  I guess if I were to take it pretty easy during the first 20 miles then I may be able to finish with relative ease but I have never been able to do it that way.  When running my marathons I always try to set an attainable time goal but also a goal that will push me to break through some of my limitations.  By using this strategy I think I set myself up for some pain but also for a lot of growth and give myself the opportunity to make my 100% a little better.  I believe it gives me the chance to learn some things about myself that I would otherwise never learn.

Here are a few of my experiences with the last 6.2 miles:

2001 St George Marathon – This was my very first experience with the final miles of a marathon.  If you have ran a marthon you have probably experienced some brain shutdown during the final stretch.  During the final miles of this race I somehow lost count of the miles and instead of being at mile 22, like I thought I should be,  I was really at mile 21…..demoralizing to say the least.  When I saw that “21 mile” sign I wanted to stop right there and quit.  It was not long after this that I experienced what has been my nemesis in the final miles of all but one of my marathons, which is cramping in my hamstrings.  My hamstrings feel like the window shutters in the old Tom and Jerry cartoons and just want to roll up into a ball.  Luckily I found the strength somehow to keep going and learned that day that I could finish a marathon which, years prior to that, seemed impossible to me.  My limitations changed that day.  I finished in a time of 3:31:19 and knew that I was hooked and would be back.  A little funny tidbit here, to top this race off I had an old guy pass me with about a half mile to go and on the back of his shirt it said “77 and Still Running.”  It made me feel a little better when I found out he at least set the 75 and older age group record.

2002 St George Marathon – This was probably the hardest physical experience of my life (as you can see from my half dead appearance in the picture here just after I finished).   I had one marathon under my belt and I really ramped up the training and set my time goal at 3:15:00.  I had slimmed down and was feeling great.  The first half of the race went really well and I was actually feeling pretty good until about mile 22 .  I was even on pace to qualify for Boston if I could keep it up.  Don’t get too excited though, the hamstring cramps that I had felt the year earlier returned with a vengeance.  I was trying to run straight legged and hobble the best I could but my pace started to slow.  I found myself gritting my teeth and kind of growling to try to persevere through the pain.  I remember just feeling like my body was starting to shut down.  I had never felt anything like this before and I wasn’t really enjoying it.  I do remeber one highlight though, with about 2 miles to go someone was passing out ice cold wash cloths which I used to wipe my hot, salt crusted head and body with and then just laid it on my bald head while I ran.  It was possibly the most refreshing thing I have ever felt.  I had a group of runners that I had trained with pass me with about 2 miles to go and I later found out that they hit under my qualifying time for Boston but it wasn’t in the cards for me.  I finished in a time of 3:12:12.  I had missed Boston by 72 seconds but I had done better than I had expected and again found out that I could push myself to attain things that at one time seemed unattainable.

2005 Salt Lake City Marathon – This marathon was definitely nothing special as far as my finishing time.  I had not put forth the effort needed in my training to finish with one of my faster times.  Sometimes those races when you really struggle help you to learn more about yourself than the easier ones.  Because of my lack of training and the fact that I was carrying some extra weight I really struggled in this race.  By the time I hit mile 20 I was ready to be done but I learned something that has helped me in races, and life, ever since.  When I was struggling the most I came upon a young guy who made me feel like I was doing okay.  He was really struggling.  He was walking (well really hobbling) and as I passed him I gave him a little slap on the shoulder and told him that he could do it and that we were getting close.  He mumbled something back that I couldn’t understand but then he started to jog with me.  As we talked I started to tell him that he was looking good, that we were getting close, and that he would never be the same after finishing that marathon (it was his first).  The thing that I noticed is the more I tried to help him and get his spirits up the better I felt about myself.  In talking someone else thruogh the rough spots I am also talking myself through.  Now in every race that I run I seek out those who look like they could use a little help or inspiration and try to offer some words of encouragement.  I think life is the same, if we will try to find opportunities to help and give then usually we are the ones who receive the most.  I finished this marathon with a time of 3:52:34 and the young guy that I ran with actually ended up leaving me in the dust with about a mile to go.

I have 2 marathons planned for this year and hope for many more and I’m sure I have some valuable lessons to learn from those gloriously, horrific last 6.2 miles.

 Five Reasons To Be A Runner

Running is such a simple thing yet offers so many benefits.  Take a look at these five not so well known reasons to run and then go hit the pavement and start reaping the benefits.

1.) Burn Baby Burn – No other exercise out there offers the calorie burning benefits of running.  In a comparison of common activities at the gym it is no contest.  Below is a list of the calories burned for an hour of exercise at a “hard” exertion level:

• Treadmill: 705-865 calories
• The Stair-Stepper: 637-746 calories
• Rowing Machine: 606-739 calories
• Cross-Country Ski Machine: 595-678 calories
• Stationary Bike: 498-604 calories

2.) “See” The Benefits - Two separate studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory found that running reduced the risk of age-related macular degeneration and cataracts.   The YOU Docs, Dr. Mehmet Oz and Dr. Mike Roizen,  authors of “YOU: on a Diet.” stated that If you run a little farther than a mile a day then you reduce your chances of age-related macular degeneration by 36 percent. Running five miles a day will cut your risk  by 54 percent. Push just a little farther, to 5.5 miles, and you cut your risk of cataracts more.

3.) The Fountain Of Youth -It is already pretty widely accepted that exercise can help you to overcome some of the effects of aging.  Most people however think that a big part of muscle deterioration and loss of muscle mass and strength is just a part of the aging process.  While I believe that there is some muscle deterioration that comes with the aging process I do believe that you can avoid a lot of the negative effects of age by staying active.  I recently read one of the most amazing studies that I have ever seen about the effectiveness of chronic intense exercise in maintaining muscle mass, and maybe even more importantly, muscle strength.  This study showed that muscle health may have more to do with lifestyle than musculoskeltal aging.  The study was published in “The Physician and Sportsmedicine” Issue 39 in September of 2011.  The results of this study were unbelievable!  Below is a picture from their study that shows an MRI scan of a 40 year old triathlete, a 74 year old sedentary man and a 70 year old triathlete.  The scan shows the difference in muscle mass, bone density and adipose tissue (body fat).  You can see in the scan what the body fat infiltration has done to the muscle mass in the sedentary 74 year old and how healthy the muscle is in the scan of the 70 year old triathlete, which is very similar to the scan of the 40 year old triathlete.  I don’t know about you but these pictures alone make me want to stay active.  You can see the full study here.

4.)  Skin Deep – Most people don’t think of a link between running and skin health but there are definitely benefits to running that may help your skin.  According to dermatologists, running stimulates circulation, transports nutrients and purges your body of toxins that can clog pores.  Running also gets the blood flowing, and that increased blood flow carries more oxygen to the skin. The boost in blood flow and oxygen to the skin cells helps to carry more nutrients to the skin which in turn improves skin health.  This can lead to clearer skin, more distinct facial features,  and help to eliminate pimples and blemishes.  Exercise also causes the skin to produce more of its natural oils which will help the skin look more supple and healthy.  Many people believe that stress plays a part in skin health  and so the stress reducing effects of running can also help to improve skin health by reducing stress levels.

5.) A Joint Effort – It is very common to hear people say that if you run then you are bound to have knee and joint problems but research shows just the opposite.  The biggest risk factor for Osteoarthritis, which is the most common form of arthritis, is excess weight.  As we covered in reason #1 if you want to avoid excess weight become a runner, which will in turn help avoid osteoarthritis.  Lower body weight though is not the only benefit for our joints.  James Fries, M.D., professor of medicine at Stanford University School of Medicine says, “Aerobic exercise improves most body functions–including joint health.  When you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. “Without exercise, cartilage cells get weak and sick.”   Running also strengthens our ligaments which support joints and help to avoid sprains and other strains.  In 2006, Dr. Fries presented research that compared rates of Osteoarthritis related disabilities of 539 runners and 423 nonrunners over a 21-year period. Researchers found that the increase in disabilities of non-runners was twice that of the runners.  If you are smart about your training then you are more likely to improve joint health by being a runner versus being a non-runner.

These are only five benefits of running.  There are so many other benefits that I could fill pages and pages listing them.  The best way to find the benefits though is to start running and explore them for yourself and then keep “Running Through Life.”  You won’t be dissappointed if you do!

Running Through Life Race Report

Spectrum 10K 

March 17, 2012 –Ivins,UT

This year I am going to do a Running Through Life Race Report on each of the races that I run.  Hopefully you will enjoy reading and it will be a great journal for me of my race year.  The St George area races are a lot of fun for me because it gives me the chance to take a short trip with friends and family since St George is about a three and a half hour drive from home.  We have some great neighbors who let us use their condo so it makes for an inexpensive getaway.  My brother-in-law JJ and I have a good routine.  We drive down Friday afternoon and hit the Brick Oven restaurant for some pasta and then get to bed early.  We run the race the next morning, get a quick shower and hit Jimmy John’s for some great sandwiches before heading for home.  The whole trip takes us about 24 hours.  

I ran The Spectrum 10K last year but I had forgotten just how great this run really is.  It is a growing race but continues to be very organized.  My guess is that there were about 800-900 runners who are all bussed to the starting line.  The race started on time without a hitch, there were plenty of port-a-potties at the starting line and they had plenty of food and drink at the finish line.  The organizers of the St George City Races do a great job.  It was chip timing which is always nice and the shirts were great St Patrick’s Day technical running shirts, all green with a 4 leaf clover.  

Beautiful Snow Canyon in Southern Utah

The race starts in beautifulSnowCanyonwhich is some of the prettiest red rock country that you will find anywhere in the world.  It is nice to look around at the beautiful scenery for the first few miles.  We were worried that it might be quite windy starting this race because a storm was moving in on Saturday but luckily it held off until later in the day.  The wind kicked up a little at the starting line and for the first couple of miles but nothing too bad.  The temperature was very pleasant probably around 50 degrees and cloudy.  

I wasn’t very smart in starting this race because I probably should have been in the middle of the pack but started near the back so I spent the first few minutes of the race weaving through runners.  I looked at my watch after .15 miles and I was running a 10:21 pace which was quite a bit slower than my goal of staying under 8 minute miles.  Luckily after a couple of minutes it thinned and I was able to settle in where I wanted to be.  This race has some pretty good downhill for the first 3-5 miles and I was able to bank some time to save up for later in the race which is needed because the last 2 miles have some small hills.  I felt really good throughout the race.  At about the 4 mile mark I passed a speedy neighbor of mine named Brittany who I think was right on my tail the rest of the way.  Brittany was dressed in her best St. Patrick’s Day gear, as were many of the runners.  I’m usually not as festive as I should be and I actually had forgotten that the race was on St. Patty’s Day until we got our shirts.  I had several runners that I was flip-flopping spots back and forth with throughout the race that were motivating me to keep pushing.  Specifically I had 2 ladies who pushed me a lot and I found myself behind both of them coming down the home stretch.  They gave me my motivation to give a good finishing kick into the finish line and I was able to edge them both out.  (I’m not sure they knew we were racing though or they probably could have whooped me.)  I felt that I ran about as good of a race as I could and it was nice at the finish line to feel the dry heaves coming on for a minute or two which tells you that you gave it your all.  I haven’t felt those in a while.  I ran a 7:44 overall pace.  My mile splits  were kind of all over the board because of the hills.  They were at 7:34, 7:54, 7:24, 7:33, 8:04, 8:15, and my last .2 was at a 6:13 pace because of my competitive side.  I was 131^st place overall and finished 18^thfor 35-39 year old men.  After I finished I grabbed some water, bananas and chocolate milk and watched JJ push it in to the finish line.  He ran a great race too and we both had a blast.  It was a great start to the racing season and will hopefully lead to many more.

Keep “Running Through Life”

JJ and Me At The Finish Line

Speed Training Tips For Runners

One of the great things about the sport of running is that it allows for all different types of people with different running goals.  For some runners those goals don’t include winning any races or getting any faster.  For most runners though I think there is a desire to set a new PR (personal record) or just run faster than you did in your previous race.  Even if you aren’t interested in breaking any speed records speed work can help to increase efficiency and build strength to help you late in races when you start to get tired.

Each runner should tailor their speed training program toward their running goals.  If your primary goal is running a marathon then you should focus mostly on longer speed training such as tempo and race pace runs and very little on repetitions and intervals.  If you are a shorter distance runner then you should focus more on intervals and repetitions.  Here are some speed work tips to help you create a speed training program that fits your goals.  A quick disclaimer though before I start.  I don’t recommend trying most of these workouts until you have a solid base of running behind you.  Trying to get too fast too quick can be a recipe for injury so start slowly and build up to these suggestions.

Race Pace Runs – Race pace runs are one of my favorite speed work tools and I think one of the most effective because they are the closest thing to simulating your actual goal race.  To do race pace runs you need to be very close to the shape that you want to be in on race day.  Don’t try these runs too early in your training or you will be more prone to injury.  When doing a race pace run you should be running right at or slightly faster than your goal race pace.  I use two different methods when doing my race pace runs.  The first method I choose is to run a distance that is about 90% of my goal race distance and run the first half at about 80% of goal pace and then run the second half right at or slightly faster than goal race pace.  The second method I use is to run about 70% of my goal race distance at my goal race pace.  These runs will help to get your body used to running the pace that you want to run on race day.

Hill Running- Hill workouts help runners to build strength and muscle mass in their quads and calves.  When running hills you are using your body weight as resistance similar to a weight lifting workout.  Running hills requires good form and will help to train your body to run as efficient as possible.  Any wasted movements will only be amplified on hills.  When you are running hills focus on maintaining good form and good straight forward arm motion.  Try to take small  quick strides and keep your head up.  Start slowly and build up to hard hill workouts.  A good basic hill workout would be to do 1/4 mile hill repeats.  Start with a 1-2 mile easy warm up jog and then do 1/4 mile of hills and jog back down slowly and repeat 4-5 times.  Do this workout once a week and try to build up to 8-10 repetitions over time.  Another benefit of hill running can come in running some downhill workouts.  The downhill portion helps you to get used to running fast and developing a quick leg turnover.  Downhill training also helps you to build stabilization and core muscles.  Especially if you will be running a race with a lot of downhill then you want to make sure that you work in some downhill training.

Fartleks – The word fartlek is a Swedish word which means “speed play” and when doing a fartlek workout that is exactly what you do.  Fartleks can be inserted into your runs at any time and help to build speed and your ability to surge at different times during a race.  The idea behind a fartlek is a speed workout with a little less structure than a traditional workout on a track.  You can have a lot of fun with fartleks and they will help to add some variety with your daily runs.  During your run pick a landmark that is a short distance ahead and run hard to that landmark and then slow back down to your regular pace.  Keep repeating this throughout your run.  This can be especially fun if you are running with a competitive group.  You can feed off of each other and take turns picking the landmarks.  If you are running on a treadmill then you can do this by increasing your speed for a short time at different intervals throughout your miles.

Strength Training – There are a lot of old myths out there that say strength training is not for runners and will just build unneeded bulk which will slow you down.  This myth is just not true.  If done correctly strength training can actually be a key component of a speed training program.  A distance runners strength training program should be a fairly high repetition lower weight program and should be a full body program.  The body functions as a unit and neglecting any part of the body will provide a weak link in the body system.  Aim for balance in opposing muscle groups, for example the tibialis anterior (shin) vs the calf muscle and the quad vs the hamstring.  You need a good balance in these opposing muscle groups to maximize efficiency and especially to avoid injury.  You should perform exercises that will help to build long, lean toned muscles and help you be balanced and stable.   When strength training you should make sure to train slowly and deliberately and maintain good form.  Proper strength training will help to build explosive fast twitch fibers to give you that edge when you need a finishing kick in a race and will help to build stabilization and core strength which is so important late in a race when you start to get tired in your legs, back and shoulders.

Tempo Runs - Tempo runs are designed to improve  your anaerobic or lactate threshold, which determines the running pace at which lactic acid begins to build up in your muscles, which causes fatigue and reduces muscle fluidity.  Tempo runs are a 20-40 minute run which should be done at about 85-90% effort level.  This effort level is typically about 10-20 seconds slower than your 10K race pace.  I will typically do a one to two mile warm-up followed by either a 30 minute tempo run with no break or two 20 minute tempo runs with about a 1 minute break in the middle.  If you do take a break during tempo training you should keep it to one minute or less to keep blood lactate levels constant.  I would recommend doing your tempo runs on flat ground to help maintain an even steady pace.  You should not be sprinting or giving all out effort during a tempo run but it should be a hard workout.  I think tempo runs are one of the most important training tools that you can use both to become faster and build endurance.

Intervals – Intervals consist of running 400 meter to 1 mile repetitions at somewhere between 5K and 10K race pace depending on the distance of the interval.  The main goal of intervals is to increase aerobic capacity.  Recovery time between intervals should be equal to or slightly less than the time required to run the interval and should allow you to perform the next interval at the desired pace without having to give a full 100% effort.  Intervals probably won’t do a whole lot to help you run a faster half marathon or marathon time, other than maybe with a finishing kick.  Intervals would be primarily be a great tool to help you become faster in shorter distance races such as a 1 mile race or a 5K

Repetitions – Repetitions will primarily help with shorter distance races such as an 800 meter or 1 mile race and won’t help a lot in marathon, half marathon or even 10K training.  These are the shortest and the fastest of the speed developing runs.  Repetitions are usually somewhere between 100 and 400 meters and recovery between runs should be somewhere between 90 seconds and 5 minutes depending on the length of the repetition.  You should run repetitions between about 10 and 30 seconds faster per mile than 5K race pace again depending on the distance of the repetitions.

A good speed training schedule should include a variety of these runs and should be done consistently.  For example run hills or mile repeats on Tuesday, and tempo and race pace runs on Thursday in addition to your medium effort and long distance runs during the week.  You won’t see results immediately but be patient and stick to it.  If you will be consistent then you will see a difference in your running.

For Other Running Through Life Training Plans click here

The phrase “Form Follows Function” is a phrase associated with modern architecture and industrial design that basically means that the  shape of a building or object should be primarily based upon its intended function or purpose.  This principle could just as easily be related to running form.  Our form should be the most effective way to get us from Point A to Point B.  I don’t think it is usually wise to totally overhaul your running form because you probably run the way you do because it is the most comfortable for you and I don’t think there is any one “perfect running form.”  I do, however, think that a few tweaks here and there can help you to be more effiecient, faster, and avoid injuury.  This has been true for me.  Here are a few tips to help you assess some of the major aspects of your form and see if there is anything that can help you to improve your running form and be more efficient as a runner.

1.) Breathing – Our body relies on oxygen to function and as we perform strenuous exercise the need for oxygen increase.  This increased need for oxygen makes it important that we are as efficient as possible in our breathing so that we can supply the needed oxygen for our body to perform at a high level.  While running you should be breathing through both your mouth and your nose.  When you think about it this is the best way to get the maximum amount of oxygen in and carbon dioxide out.  You should also focus on breathing with your diaphragm muscle at the base of your lungs to make sure you are using your entire lung capacity.  To practice this you can lay on the ground and put one hand on your stomach and the other on your chest and take some slow deep breaths.  If you are breathing with your diaphragm then the hand on your stomach should move while the hand on your chest should stay pretty still.  Practice using this same breathing method when running to use the full capacity of your lungs and avoid side stitches.  You can find a good article on “Breathing During Exercise”  on Military.com by clicking here

2.) Bounce – When you run you shouldn’t be bouncing way up in the air and then coming down hard with each step.  Up and down movement shoud be kept to a minimum because it is essentially wasted movment when you consider that your goal is to move forward.  Sprinters need a powerful up and down stride to give them maximum friction with the ground and help them to start quickly but with distance runners this is too hard to sustain for a long period of time.  You should try to keep your feet close to the ground and your foot impacting the ground should be as soft as possible.  If you hear your feet loudly slapping the ground then you need to work on softening this impact.  This will not only use less energy but will help to avoid injuries.

3.) Stride Rate – When most elite athletes run they run at a rate somewhere right around 180 strides per minute.  For most of the rest of us our stride rate falls quite a bit short of this probably in the 150-160 stride per minute range.  As we run faster our strides becomes longer and we push off harder but our stride rate usually stays pretty consistent.  This can be changed though by working on speeding up your cadence or stride rate in training runs.  A good way to improve your stride rate is to first determine your rate by counting how many times your right foot hits the ground in one minute and then double that number.  Next, do this for another minute but focus on short fast strides and try to beat your previous count.   Do this a few times during each training run and you will slowly start to improve your stride rate.  Another way to do this is to find a song with a good beat just a little faster than your stride rate and then run to the beat of that song.  A few songs that do this for me are “Kickstart My Heart” by Motley Crue and “The Fever” by Garth Brooks or Chris LeDoux.  For some other good running songs with a good beat check out my post “21 Of My All-Time Favorite Running Songs”

4.) Arm Swing – Just like with the other aspects of your form when thinking about your arm swing you need to try to do what is the most efficient.  Arm swing helps to give us balance when running but really doesn’t do much for helping to propel you down the road so it should be kept to a minimum.  You should aim to keep your arms close to your chest and swing forward and back slightly.  This should not be a big movement that takes a lot of effort.  This is wasted energy if you are swinging your arms violently back and forth.  You should also try to keep the movement forward and backward rather than any side to side movment that requires you to twist your trunk.  Keep all movements going forward rather than side to side.  Keep your hands in a very loose fist or with your thumb and pointer finger lightly touching each other rather than your hands being clenched in a tight fist.  Also, keep your shoulders low and loose and not high and tight up by your ears.  This will help you to avoid fatigue and unwanted tension through your upper body.

5.) Posture – Good posture while running really starts with your head position.  You should be looking forward and keep your head up rather than hunching over.  This will automatically help to align your back and torso and keep your body tall.  A good way to focus on the correct position is to take a deep breath while running and notice the position of your body while you take that deep breath.  This is the same position that you should try to run with to give you optimal lung capacity and stride length.  Remember though running tall doesn’t mean running with your shoulders high.  Shake your shoulders out and keep them loose and low.  When you get fatigued during a race it is very easy to start to slouch forward and decrease lung capacity which in turn makes you more and more tired.  If you find yourself doing this during a race or training run then take a deep breath and focus on running with that proper form.

Please leave any tips or tricks that you use as well as any comments.

Keep “Running Through Life.”

Motivation On Days When You Don’t Want To Run

If you have been running for very long at all I am sure that you have had those days when you just aren’t feeling it.  Just this week my runs were up and down.  On Monday and Tuesday things went well and then Wednesday hit and I just didn’t want to run.  I started running, went about a half mile and just stopped in my tracks and said to myself “I don’t want to do this today.”  Luckily I got one of my favorite songs going, started back up and put in about three miles.  I still didn’t feel spectacular and I sure didn’t break any speed records but I got it done and I was happy that I had fought through and finished.  The funny thing is the next day I felt great and ran faster than I had ran in months.  Some days are just like that.  Sometimes I can pinpoint the reason for it like not eating right or not getting enough sleep but some days I have no idea why but I just don’t want to get out and run.  I have learned a few tricks over the years to help me fight through those days and get me running.  A lot of times if I can just get myself out the door then it ends up being a great run.  Here are a few things that you can use as motivation on days when you don’t want to run. 

Crank Up Some Tunes:  I have several different playlists in my music collection just for running.  Sometimes when I am having a hard time getting out the door I will take a minute to listen to a few songs and get a little dancing time in (I know those of you that know me are cringing right now thinking of me dancing) and then I usually feel like getting my run in.  One of my all time favorites is “Down The Road A Piece” by Rob Rio.  It is a good old boogie woogie piano tune which I love.  You can hear a bunch of my favorites on my 21 of My All Time Favorite Running Songs Playlist.

Give Yourself A Shortcut:  Tell yourself that you don’t need to run the whole distance that you were planning on running and do something shorter.  One rule that I have for myself is that if I have a run planned I have to do at least one mile of the run.  This rule does a couple of things for me.  First of all, typically when I  go one mile I start to feel pretty good and I end up finishing the run.  It takes about a mile to get all of the creaks out and get the joints feeling good and then I am ready to go.  The second thing that this does is the fact that even if I do end up stopping in a mile it means that I at least have to walk back home and now I have put in 2 miles for the day. 

Run With A Group:  It is always easier to pull yourself out of your nice warm bed in the morning if you know that there are people waiting for you on the corner.  Get a group together and help motivate each other.

Take A Quick Shower:  If you are tired and feeling sluggish sometimes a quick warm shower will help to wake you up and get your legs a little warmed up.  I don’t recommend a long, hot shower or bath because these tend to relax you and start to make you feel tired. 

Have A Mantra Ready:  A mantra is a short phrase or quote that you can use to help get yourself going.  One good one that I use sometimes is “Believe In Magic.”  Have fun with this.  They can be funny or inspiring but come up with a few good ones that motivate you.  Be ready with them before your runs to get you going and during your runs to help you push through those tough miles.  On race day my favorite one is “Race Day Magic.”  If you have ran with me on race day you have probably heard of “Race Day Magic.” 

Surround Yourself With Positive People:  Call the most postive person that you know and tell that that you want to run but you are struggling today and need them to help you.  You might even ask them to come run with you.  Involving other people in your runs is a great way to keep your motivation high.   

Reasons To Run:  If you have never done this then take a few minutes and write down all of the reasons that you run.  Write down everything that you can think of and post it somewhere that you can look at on the hard days. 

Reward Yourself:  On especially hard days you may even need to resort to bribery.  Promise youself something after you have finished your run.  Maybe it is a special treat or even just a hot bath but give yourself a reason to run and then enjoy your reward.  You can even give yourself some long term rewards like that new running watch you want if you stick to your plan for 3 months. 

Register For A Race:  One of the best things that you can do to motivate yourself is to have a race on the calendar.  It gives you a push to run if you see that race quickly approaching.  I try to always have something on the calendar that can help to motivate me and push me.

Run Because You Are Grateful That You Can:  You probably know a few people who would absolutely love to be out running but because of some type of health reason they are unable to run.  Think of these people and then go put in a few miles for them.  Call them after your run and tell them that you were thinking of them. 

Try these out the next time you are struggling and let me know what you think.  Also take a minute to reply to this post and tell me what you do on those hard days.  I would appreciate a few more to add to my bag of tricks. 

Keep Running Through Life!

MY FAVORITE RUNS OF 2011

#6 Great People Great Runs 

#5 A Few Hours Of Solitude

#4 Camie’s Run – A Run With A Purpose

#3 Hope to Hobble & Carebears and Unicorns

#2 The St George Marathon & The New Recruits

#1 Life Is A Journey, Not A Destination – Tahoe Rim Trail

My Favorite Runs of 2011 #1

The Tahoe Rim Trail

Life Is A Journey, Not A Destination

Ralph Waldo Emerson said “Life Is A Journey, Not A Destination,” and I think that is true in so many things.  My running destination for last year was finishing the St George Marathon but so many of the highlights for my year in running came in the journey to get there.  When thinking about all of the runs that I did during the year there was one run that stood out above the rest.  In September of last year all of the adults on my wife’s side of the family took a great vacation to South Lake Tahoe.  If you have never been to Lake Tahoe it is an amazing and beautiful place.

Our trip happened to fall exactly three weeks before the St George Marathon, which is usually my highest mileage week in my training plan so this meant that my brother-in-law JJ  and I got to plan a long run in one of the most beautiful places in the country.  I was so excited!  In planning our route I got online and emailed back and forth with a nice lady from a local Lake Tahoe running club and then talked on Facebook with a local ultra running legend, Davy Crockett (I know what a great name for an ultra runner).  Davy has finished 46 ultra 100 mile races and has ran the Lake Tahoe Rim Trail 100 miler several times.  I met Davy one morning on a trail run up Mt Timpanogos when he was on his way down and I was on my way up.  Both people that I talked to  told me that if you run while at Lake Tahoe you have to run on the Tahoe Rim Trail because it is amazing, and they were absolutely right.

JJ and Me On The Tahoe Rim Trail

The route that we ended up settling on was between Kingsbury Grade and Spooner Summit on the Southeast side of Lake Tahoe.  We put in about 23 total miles and gained 3,367 feet in elevation over the course of the run.  It was a very tough run but probably the most beautiful run that I have ever done.  The trail was in such great condition and most of the run was through beautiful tree cover and soft dirt.  The weather was absolutely perfect with a temperature right around 50 degrees.  We only encountered about 10-15 other hikers and bikers along the way and otherwise we were alone.  Luckily we passed a nice hiker just as we hit the highest point with the best overlook of Lake Tahoe and so he snapped a picture of us.  The smells, sounds and views were all brilliant.  This run was such a good confidence builder for our upcoming marathon.  When I run tough runs during the year I always say that I put those runs in my memory bank so that I can recall them in the later miles of the marathon when things get hard and remind myself that I can do it.  By the time we finished the run our legs were burning and we were ready for a day of rest and relaxation.  I had stopped the day before and loaded up on Gatorade and chocolate milk and had it ice cold in a cooler waiting for us.  I don’t think chocolate milk has ever tasted so good.

This run reminded me to enjoy the journey in life no matter what I am doing.  We had been training and so focused on the marathon but this run was the highlight of my year.  In life sometimes we forget to take the time to look around and be grateful for each day that we have.  If we only focus on the destination then many times we will miss out on the beauty of the journey and so many times that is the most beautiful part.  I am so grateful for all the great runs that I had last year.  Each of the  individual runs from last year added up to make a fantastic year of running and I am praying for many more years of great runs to come.  I am going to make an effort to focus on the beauty and challenge of each individual run and not take for granted all of the blessings that I have in my life.

My Favorite Runs of 2011 – #6 Great People Great Runs 

My Favorite Runs of 2011 – #5 A Few Hours Of Solitude

My Favorite Runs of 2011 – #4 Camie’s Run – A Run With A Purpose

My Favorite Runs of 2011 – #3 Hope to Hobble & Carebears and Unicorns

My Favorite Runs of 2011 – #2 The St George Marathon & The New Recruits

Davy Crockett’s Blog