Use Your Brain 12 Ideas 4 of 12 Proper Pace, Negative Splits

4. Proper Pace, Negative Splits

Last blog, I mentioned the two biggest problems on race day. Overtraining, and going out to fast. Lets' talk pace.

Having run quite a few marathons, I feel very lucky indeed, when I finish with a negative split. This means I ran my second half marathon faster than my first half marathon. Almost all runners hardly ever do this. I've been lucky enough to have run about half my marathons, maybe less, as negative splits. It's my mantra, but even still, I often fail. Further, I figure I bonked, hit the wall, stumbled in, about every seventh race. It's really, really miserable. But I've managed to run well over half my marathons as Boston Qualifiers. Most of those, right on the edge, with in a minute or two, or even closer. I'm not a gifted athlete, but perhaps a bit more disciplined than many. That's all.
So lets talk about the secrets to proper pacing and negative splits.

A negative split simply means you run the second half of whatever faster than the first half.
Proper pace is the discipline that engenders this end result. It is EXTREMELY hard to run negative splits. But not because of physical requirements, but rather EGO!!!

Lets start with Pace.

Almost all runners over reach when setting pace early in races, insuring the dreaded and awful positive split.
A general rule is for every 1 second you go too fast in the first half of a marathon, you pay for it 13 times over in the second half, or in other words, you repay it EVERY SINGLE MILE on the back side. It's perhaps not that bad, but it can compound out of control.

Example:
Your actual pace should have you running at a 4:05 marathon. But you want to run a sub 4. You go out at a 1:59:59 pace in the first half. Everything is ok until the death zone (the last 10k... miles 21-26). The wheels come off, and you walk the last 3 miles, after puking. You get the medal, except it takes you 4:30. You ran a positive split. Your more cogent, less ego driven alter ego runs a 2:03:00 half, and finishes running the second half in a grueling and hurtful 2:02:00, total time 4:05:00. Negative split 1 minute.
what happened?

When you blow pace early, you don't get to "ADJUST" later. You instead CRASH!
Here's why.
It's Lactic acid and calories Stupid!

Two ideas:
Lactic Acid
Metabolic Requirements of Pace

Lactic Acid

Most runners run the very first mile at pace. Then they run even a little faster to put "time in the bank". This insures you create lactic acid, since you are not warmed up yet, and therefore blow right through your lactate threshold. First mile! You feel fine right then, but it's a ticking time bomb sure to go off. We are still learning about lactic acid, but it's what makes your muscles sore and slows you down. It takes 24 hours to remove just 50% of it! Staying UNDER your lactate threshold means you don't accumulate it, or at least delay it long enough to finish. This is why you need to spend large amounts of your training schedule addressing it and learning where it is.

Running distance is like running with a knapsack. After every mile, a brick is added. But the bricks can be of different size and weight. Smart runners collect smaller bricks, most runners collect really big bricks. Eventually, reality sets in, and no matter how mentally tough you are, when your knapsack gets too heavy, every one of us hits the wall, and it's all over!

"Fatigue makes cowards of us all" said Vince Lombardi.

The trick is, is to hit the wall about 100 yards from sight of the finish line, and gut it out for the win!
(this rarely, if ever, happens to occur, and is really the holy grail of every runner)

Metabolic Requirements

Not being a PhD. in kinesiology, I will keep this simple, but there's plenty of source material on the subject. I'm just trying to make you aware here.
1. You have about 2200-2400 calories of stored glycogen WHEN FULLY TAPERED and rested. You'll burn about 80-120 calories per mile, not including exogenous course environmental issues, like temperature, humidity, wind etc.
2. When glycogen is present, you get to burn fat along with it. This is good, since 2400 calories is not enough to complete 26.2 miles, as plain math indicates. ( 2400/120=20 miles)
3. When you run out of glycogen, your body switches over to protein. Less efficient, and by the way, your muscles are the source of the protein. Bad news.
4. The FASTER you go, the more glycogen you burn. the sooner you run out. The sooner you stop accessing fat. The sooner you start eat your muscles to complete the task.
5. I recommend TRYING to ingest somewhere around 800-1000 calories during the race, and also moderating pace, to at least TRY and keep your glycogen furnace from running out of fuel. Also note that the faster the pace, the less you'll be able to ingest and hold down in your stomach DURING the race. Figuring out how to get 1000 calories in your body without puking it up is part of course management, which I will cover in another blog.
6. When you run out of glycogen, you hit "the wall". You'll know it, and bye bye race pace and desired finishing times. Compounded!

The BEST way to determine race pace

So, you tell me, I can keep my ego in check (prove it), I know how to taper for the race so I am not over trained, and I will marshal my metabolic resources. But how do I actually determine the correct pace, not too fast, not too slow, so that I can run a negative split like you advise?

TWO Steps to Proper Pacing for a marathon:
1. Be conservative and run at least half the distance under control a number of times. Confirm you know how to run negative splits at smaller distances.
For instance, to properly determine pace for a marathon, run a few half marathon distances, in negative split fashion, and under control. There is then a formula you can use to determine pace. It works something like this:
Take you BEST recent 1/2 marathon time. Double it. add 15 minutes if it's under 4 hours, 20 minutes for under 5 hours, and about 1/2 hour for under 6. Run a negative split by about a minute or two. Done!

This will not be your BEST race, that's coming up. But it will be pretty close. You will have learned how to properly pace, how to keep your ego in check, how to execute a plan, how not to endlessly blow up and not be quite sure you are closing in on your best time, how to command the back side of the course instead of it commanding you. Not bad for your first time out. You'll be in the minority if you accomplish this, however, and my experience tells me your ego will not let you accomplish this goal. But good luck and I sincerely hope you can and will run this way.

2. See above. Also, run not only a 1/2 marathon, but also

10k's (http://www.liebreich.com/LDC/HTML/Various/RunCalculator.html) and the
Yasso 800's(http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html)

By using all three of these times, you should be able to get an AVERAGE extrapolation of how fast you should pace. For instance, all through my 40's I was running half marathons at 1:29/1:32. I was running my Yasso 800's at 2:52 to about 3:00, and I was running 10k's at about 38-42 minutes. Indications for race pace were about 3:10 to 3:20 or so. I ran some sub 3:10's after learning pace, and easily ran 3:25's. Interestingly, my fastest indicators were the 800's. But my weight, at 182-195lbs., didn't translate as well as did the 1/2 marathon +15 minute rule. My Yasso 800's predicted FASTER times. But age and weight worked AGAINST me at longer distances. I learned to zero in my times by basically using BOTH 1 and 2 herein, with multiple times. Your ego will try and cherry pick pace, my advice is AVERAGE all 3 methods. This isn't exact science, this running stuff. Sooo many variables. It seems logical to me to be a bit conservative on your first attempt at ANY distance.



General rules about pace and negative splits:
1. You can't put time in the bank! Fogettaboutit. Even if it appears you did, you didn't run optimally!
2. You MUST learn how to determine proper pace BEFORE the race.
3. Negative splits keep you in control of pace.
4. Learn to run races just below lactate threshold
5. When you violate pace, you probably don't get to slow down. You often STOP. If you somehow manage to keep going, you pay back a compounded rate per mile to the course.
6. VO2 max is generally genetically set, Lactate Thresholds can be adjusted upwards quite a bit by most runners with proper training.
7. Train negative splits in order to race negative splits
8. First mile or two should be SLOWER than race pace, anywhere from 1/2 to a full minute. It takes guts to believe you will be able to SLOWLY recoup these seconds throughout the race.
9. Let your PACE group go ahead of you in the first half of a marathon, then finish the race AHEAD of them.
10. I've read that world class runners, on flat, cool courses, don't vary pace per mile by more that 2% average. Lactate Threshold management for sure!
11. There's two races in the marathon. A 20 miler, and a 10k to finish.
12. Train with speed work way faster than race pace.
13. Learn to run 1/2 marathon distances in your sleep. You have to be relatively "fresh" at the half to run a negative split.
14. This is why I am not in agreement with most training programs that have lots of runs OVER 2 hard hours. You eat up too much protein in training, and don't develop enough reserve speed. Less miles, faster speeds, SOME long runs. I'll go in to detail on another blog.
15. About a 7% slower pace off of optimal time will mean the difference between excruciating pain and a wonderful "workout" race that you can recover from fairly quickly. For an optimal timed best day on the course runner at 3:30, it means you can cruise it relatively easy at 3:45. I'm not saying not to go for it sometimes, but 15 minutes means an enjoyable, fun race with quick recovery time.
16. Most charts, websites, and advice columns are administered by or supported by the GGGS's. (genetically gifted, genetically sifted) Bless their small framed, oxygen processing, man meat deprived little skinny young bodies.
But when extrapolating data to indicate running schedules or indicated running times, please be realistic for making adjustments for your age or weight. See next link for age:

http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html

But even more astounding is this one for age AND weight:

http://academic.udayton.edu/PaulVanderburgh/weight_age_grading_calculator.htm

Confused??? Me too.

So to review:

1. Run Negative splits on ALL workouts. Make negative splits second nature.
2. Use multiple sources to estimate pace. Become more optimistic ONLY AFTER you have completed a lower test successfully, ie. Negative split AND held pace throughout the race.

Use Your Brain 12 ideas 3 of 12 Preventing Overtraining

3. Preventing Overtraining
or.....5 Steps to INJURY

or... YOU CAN'T RUN WHILE ON THE BENCH!

If you've read some of my other blogs, you'll know I continually harp on two overwhelming mental problems that affect race day performance of almost every single athlete, including yours truly.
One is overtraining, the other is going out too fast.

Lets talk overtraining.

My previous post in this series talks of periodization. Read it again, if you need to. Merely by adhering to a written macro schedule, whereby you incorporate the principles of periodization, you win a tremendous mental advantage in your quest to become a better runner. Mediocre runners become solid journeymen, capable of perhaps even winning a medal or two on occasion. How exciting to move up the ladder without an increase in training load, by just working out smarter! A virtual freebie!!!

Here's the rub for most of you. You can't do it. You can't overcome the desire to continually work out harder and harder. Faster and more miles without regard to my 5 steps to an injury whereby you snap the weakest link in the chain and end up sidelined.
But overtraining is solvable. Continually work out harder and harder, but separate blocks of it with REST. That's called PERIODIZATION!
WHAT A CONCEPT.... I GET FASTER BY RESTING!!!!

Let's review the 5 steps to injuries...
You increase your 1. aerobic and 2. muscular capacities to their maximal capacity to ensure you will eventually injure: 3. bone (usually stress fractures)4. ligaments and/or 5. tendons.

It's as predictable as the sun rising. It's common to watch runners, especially newbie OC's, go right off the cliff. Happens all the time. I usually call it beforehand, and even notify them of the impending disaster, to no avail. Like in Rebel Without A Cause, Natalie drops the handkerchief, and it's pedal to the medal. What cliff? I 'll know when to bail. Oopsie, that first step is a killer!
Such is human nature.

So what expresses itself as a PHYSICAL problem, is in reality, a mental issue.

Suggestions/ Comments from the wizened one:

1. Rest makes you faster and safer. Periodization in a written program tells you when and where.
2. It takes only weeks to improve your aerobic/ muscular components. It takes months or years to improve bone density, ligaments and tendons. Outrun the last three, get a seat on the bench. A guaranteed "I told you so".
So interposed periods of BASE TRAINING, incorporating rest, are a must!
3. Once injured, the rule is this... It takes, at a minimum, TWICE as long in recovery to regain where you were relative to how long you were out. For instance, you go OC.

You injure on January 1. Stress fracture. 4 weeks no running, maybe 6. Then you enter another HIGH RISK recovery zone where you get to try and show how stubborn and clueless to your body you really are. The forces that drove you to the stress fracture now drives you to a too early recovery. You start running Feb 1 , and by mid Feb. you are feeling great, run hard and ooopsie! Back on the bench for another 4 weeks with same or new injury. You comment on your "bad luck" and on and on .
In reality, you should have crosstrained, then VERY SLOWLY recovered all of February , then slowly regained miles and speed well into late March, IF YOU ARE LUCKY. So, you just went from January 1 to March 31st, WITH NO GAIN IN PERFORMANCE, AND HIGHER RISK THE WHOLE TIME. Just because you got frisky. Best scenario!! And your base is compromised which still leaves you in a higher risk zone! Oye Vey!!!
4. Big Races leave Big Shadows. After your first marathon, the risk shadow may go out 3 months or even longer. The first 6 weeks are incredibly dangerous. For the more experienced, those numbers are 2 months, with high risk for 3 to 4 weeks. It happens so many times... they tell me they feel great and going to run another race at x pace, or they need to quickly return to hard training so they don't lose the edge. I advise caution, then bite my lip days or weeks later when they tell me "bad luck" has visited upon them, poor folks.
5. Become an ADULT. Learn to defer gratification. All comes to he who waits. You'll be so smug when you reach your goal, just take a little extra time to do it.
Really, what's the hurry, it's a journey!

Use your Brain 12 ideas 2 of 12 Periodization

2. Periodization
In our continuing series of Mind Blowing ideas to help you run (or workout in general) mo betta.....
More effective but in spirit like Professor Harold Hill's "Think System", you merely need to use your brain to train better, and to perform better. Kinda like free lunch
Same effort, but smarter techniques get better results!

Please read this link when you can.
http://en.wikipedia.org/wiki/Sports_periodization

I have been on a periodization program since I was about 32 years old.

Basically, periodization has 4 phases. A ramp up of 1, 2 then 3 weeks, followed by a cut back 4th week. Then week 5,6,and 7 increase either/and/or speed/load of weeks 1,2 and 3. Week 8 cut back. This goes on indefinitely.

IN A NUTSHELL.. you gradually increase 3 weeks in a row, then 4th week cut way back. Then do it again at a slightly higher level!

Read the following only if you want to go deeper, get a brain cramp, or tell me my math is really bad...this is an APPROXIMATION....

Four weeks would look like this....(week1+week2=(week1+x)+week3=(week2+x)+week4=(week1-2x))

then....the next 4 weeks become ((week5=(week1+x))+(week6=(week2+x))+ (week7=(week3+x))+(week8=(week5-2x)) and so on, if I got my math right.

Note week 8 is relative to the start of the new 2nd series.....the fourth week recovery is always relative to the first week of the series. I have approximated the cutback 4th week to (-2x) as a representation of the considerably LOWER workout requirements of the fourth week. You could subtract more or less x every fourth week. In any case, it should end up being about 30% to 40% less than your hardest week of the previous 3 weeks. x, the increase, should probably be around 3% a week, so you never violate a total increase of about 10% total for the month, ballparking the cumulative increases and cutbacks. Someone with a math background might help me explain it better, so feel free to comment.
Every fourth week is a considerable cut back!

Notes:
1. As I've mentioned earlier, inability to adhere to a periodization schedule is the very touchstone of confirmation that you suffer OC (Obsessive Compulsive) disorder, an all too common affliction of endurance athletes. The result of an unending desire to improve without rest leads to a performance plateau, followed by malaise, followed by depression over slowly deteriorating times and performance, along with injuries and unhappiness. If you move into the journeyman status of running, you will see the landscaped littered with such poor souls.
2. Periodization schedules can be micro and macro overlaid into all sorts of other activities. For instance, if you are weight lifting and running, you could use two schedules to minimize or taper weight lifting as you approach a footrace, while concurrently maximizing a macro schedule for running to attain peak race day performance. Cycling, skiing, rock climbing etc. can all have their day, while keeping a shadow schedule of other activities in the background without the effect of overtraining. (OC's are incapable of such nuancing)
3. The anti injury benefits of Periodization Schedules are incredible! Successively harder weeks followed by a 4th week of relative rest keeps your physical component fresh.
4. The MENTAL aspects of periodization are no less beneficial. Every fourth week you get to kick back. You can see it coming to help maximize 3rd week performance. You get to spend some weeknights or weekends with spouses, family, loved ones in a planned environment. This will likely lead to more support for your endeavors from these often neglected people in your life.
5. Periodization forces you into a schedule, so you train not how you feel, but how you can MAXIMIZE the workout/performance ratio. Remember the previous blog on 5 steps to injuries... aerobic and muscle will force injuries of bone, ligaments and tendons. The weakest link concept. Periodization on a written schedule greatly reduces this risk.

Use your Brain 12 ideas 1 of 12

1. Managing your expectations
Odds are very very very very very high; you are going to fail at holding race pace.

Lets start at the single most important aspect of your mental game. Start here to maximize your performance, lower your times and keep injuries at bay.

In some of the bigger city marathons, there may be upwards of 20 to 30 thousand runners. One runner each, male and female, will "win" it, the rest of us behind them. Lets just accept that we are not 118lbs, genetically superior, and deeply motivated to commit our lives exclusively to a running career.

Even if you are a pro, odds are you will not win, not execute the race you might desire.
Additionally, at a typical road marathon, you would need to finish in about the top 8 to 10 percent of your age division to achieve a Boston Qualifier. The BAA is even tightening the requirements starting in 2013! If you have read my previous blogs, you know I feel that the vast majority of runners are over trained on race day, and compound the error by then almost always running a positive split by going out way WAY to fast.

Yet despite all the advice, all the writing, all the examples runners receive on this subject, they over train and then go out too fast. Psychologist can probably explain it better, but basically runners live in denial about their pace times, and even defend their bad training and pace decisions AFTER the clock irrefutably confirms the exam score tells them they have failed.( it even happens to ME, and I know better!!) If only this, if only that, if only if only. If only!


Rules to manage your expectations:
1. You are not special in regards to pace time. The rules of physics and biology will not suspend for you on race day.
2. You can't overcome physical realities by being mentally "tough". Being mentally tough means at best you EXECUTE your pre determined proper race pace for 26.2 miles. THAT'S tough!!
3.Violate the speed limit, and you will crash! Speed workouts, 10k race times, and 1/2 marathon race times will almost always tell you exactly the pace you need to run at the start and the finish of a marathon. It works up and down the distance ladder. Run 800's to figure out pace for 5k's to figure out optimal 10k times, to figure out 1/2 marathon times. Unfortunately, many runners don't want to do these workouts. Without this history, you are sure to have training and pace difficulties. USE YOUR BRAIN, DO THESE WORKOUTS AND TIME THEM!!!
4. Nobody Cares! Really, they don't. Your family, your friends, co workers. They know you RUN marathons, but your speed means nothing to them. Maybe a TAD to fellow runners, but all this dream race pace stuff is all self generated. Drop the knapsack full of unrealistic expectations 3 weeks before the race date by reviewing your running data. I will talk further on general pace rules later.
From a mental point of view, don't let your ego trick you into a race you can't possibly execute.
5. Prove you can hold a slower pace Then go for it harder next time. Simple....see?

Your Greatest Asset Your Brain 12 steps to Psychological Running

I've been remiss at posts, but my manic meds ran out, so here we go again.....

This starts a new blog on my favorite subject, and the one that separates the men from the boys, and the women from the girls. I recently ran a marathon in which I ran over two much better runners, I am sad to say. They are both very gifted and skilled, a bit younger, train more miles by a lot, and don't have metal in their knees. Yet, at mile 14, there they were, struggling as I passed them. I am sad because I love 'em both, but was able to catch them, and it shouldn't be so. But I just don't run. I THINK and run. I think of how to squeeze more out of my poor,old, bowlegged and reconstructed body. I struggle to keep my expectations in check, and often win on that point.
I am an athlete, who happens to currently be a runner.

I reject dogma unless scientifically proven, and I try (not always successfully)to subordinate my ego to a well thought out game plan. In other sports, like football, basketball, even tennis and mountain climbing, many many hours are spent planning the course of action. Plays are repeated over and over until rote. Muscle memory is drilled into form. Strategies developed and adhered to. Game plans executed.

But in running, the attitude seems to be "let it rip, and lets see how much guts I got!".
But we can't all be Pre, and look what it got him anyways.
I am not of that particular mettle.

Being a wussie, I hate pain, and try to avoid it often, and where feasible. So I actually spend a lot of time using my grey matter to optimize my workouts and my races. I often fail, but less often and in less pain than many others.

So lets talk PSYCH!!!!

1. Managing your expectations
2. Adding periodization to your schedule
3. Preventing overtraining
4. Proper Pace and Negative Splits
5. Don't go OC
6. Irrefutable Signposts for setting pace
7. Course Management
8. Gear preparation
9. Tapering Correctly
10. Body Fuel
11. THE schedule and its components
12. Repositioning Running in your life.

So, there a dozen aspects of running faster, better races, and you haven't left the couch!
My suggestion; extrapolate other activities in your life, where you are already successful, whether sports, business or whatever, and apply them to your running under YOUR terms, not some GGGS (genetically gifted, genetically sifted) run weenie.

As you may know from reading my blogs, I think most training schedules and books are a bit out to lunch, over reaching with too many long runs, and dated in the information presented. Release your preconceived notions, go more with your gut and believe in the counter intuitive methods preached here..... That takes BRAINS, not brawn....Try Speed work, tempo, easy long runs. Then add your brain power to optimize your potential UNDER THE CONDITIONS FOR WHICH YOU CURRENTLY LIVE.

My next posts will elucidate the above dozen topics, or feel free to comment and ask for something additional. Enjoy the day!
Fasteddie

Your older SO WHAT???? According to the New York Times....

As a kid, I'd watch my hero, Jack LaLanne go at it every single day. He knew he was mortal. None of us is getting out alive. But his attitude was/is exemplary.
You don't get old if you can do today what you did yesterday. Thanks Jack. read on.....and remove the excuse
"I am too old" and READ THE LINK AT THE BOTTOM over and over again.

Older runners lose muscle mass at the rate of 1-2% yearly after 30, depending on whose stats you look at. Not a good thing. What to do?

A. Lift weights 2 times a week, 3 at certain times in your training cycle, if you can squeeze it it. I will blog separately on this subject. Runners or not, weightlifting is the single core activity all adults should do, all the time, balanced with cardio workouts. Everything else is gravy.

B. Shorten longer runs, increase speed and intensity to lessen the effect of converting to protein(muscle)for energy when glycogen stores become depleted. This hopefully will leave more muscle mass on your emaciated frame. Also,harder shorter runs will demand a muscle building response. Exactly what you need.

C. Stress Your system. Oxygen processsing also drops. See #2 above. There's nothing like stressing lung capacity to increase oxygen processing. Offset or delay this loss due to age by small hard workouts, close to or at maximum heart rate. Of course, see your doc first for clearance. But this is as close to a magic bullet as there is.

D. Crosstrain. Everyone has favorites, but some are mo betta than others. The best for translating to running appears to be biking, with an out of the saddle component. Somehow, it seems to mimic the muscle specificity necessary for translation into running benefit. My guess is it's a combo of cardio, muscle, and turnover. Out of saddle has always helped my heels come up for running. Note that the maximal benefit I've read about is with interval training OUT OF THE SADDLE for a portion of the workout on the harder bike days. I will speak more to crosstraining in the future, including recommended weight training routine. You want "fast" in your stride? Weight train with a taper. Other "best of" crosstraing, besides biking (my fav is mountain biking... cars can't kill you, and out of saddle grinds are a necessity for hill climbs)are cross country skiing and snowshoeing.

E. Eat better, rest more. Protien and carb shakes may work. As we get older, ALL runners get an extra inch or so at the waist. Get over it, add muscle mass to your overall body frame, and don't obsess about it by starving.

F.Use Periodization training schedules. Everyone should do this, but it becomes more important for older runners to make sure they get the rest cycle every fourth week. OC 's (obsessive compulsives)can and will ignore this and plateau out and live in misery and self deprecation.

G.Accept aging, but make it a game to achieve your best performance under your specific conditions. I'd like to get back to sub 4 hour marathons. Surgery and age may make it impossible, but it's worth a try. Sub 3 or 4 hour goals may be irrational for YOU!

What is probably more reasonable is to IMPROVE your ranking on a local race every year. There can only be one FIRST PLACE in your division. So stop agonizing and just try to beat someone at YOUR OWN LEVEL. You'll both have a great time and a sense of accomplishment. Maybe you can both run over a 3rd runner! Make it fun! Life is short. And ALWAYS congratulate those who beat you. :>)

PLEASE READ THIS GREAT NEW YORK TIMES ARTICLE:

http://well.blogs.nytimes.com/2011/11/09/aging-well-through-exercise/

To Run Fast, Train Fast Part Deux

If you haven't already reviewed my previous blog on the 5 Step Process of Injuries, now would be a good time, as it relates specifically to this topic, muscles.
There's plenty of people with information that can go into depth on the physiological aspects of working out, I am not one of them, so I'll keep it simple here.

1. Athletes lose somewhere between 1-2% of muscle mass per year after the age of 30. In addition, bone density weakens, and we process less oxygen as we age.
2. We store, FULLY TAPERED, rested, and with proper nutrition, about 2200-2600 calories of stored Glycogen in our muscles.
3. Glycogen needs to be present to burn FAT. No Glycogen, no fat burning.
4. When we run out of Glycogen and therefore can't burn fat, our bodies then burn Protein.
5. Protein is muscle mass. IF YOU RUN OUT OF GLYCOGEN and continue to put metabolic demands on your body, you will eat your own muscles to continue the activity.

Marathon runners intuitively know this. Each mile consumes about 80-120 calories of stored glycogen. Do the math. With the other demands of running, most of us run out of glycogen at about the 20 mile mark. The body kicks over to protein. We hit "the wall". That's why we often comment the marathon is TWO races. The one to twenty, and the death zone 10k to get in! It's not uncommon for runners to notice days or weeks later that after rehydration, the've still LOST inches on their thighs and arms. You sacrificed muscle mass down the stretch to get across the finish line. It's ok, and it's a willing sacrifice we make to achieve our goal.

But RACING is not the real issue of this blog.
Let's discuss TRAINING, whether it be for a 10k, half, full or whatever.

Since MAXIMAL glycogen storage is around 2200-2600 calories with full rest, and all of us train and crosstrain constantly, there's little chance of achieving such storage amounts. Rather, our weekly long run often exceeds the Glycogen storage limits. This means that
MOST ATHLETES OVER 30 YEARS OF AGE WHO TRAIN USING MOST RUNNING BOOKS ARE SLOWLY LOSING MUSCLE MASS EVERY TIME THEY RUN LONG!

Eventually, you become very fit, very thin, and without muscle mass, very slow! Ergo the quote at beginning of the last blog, my runners may not be as fit, they'll just be at the finish line first!

So, what to do? I am not saying no long runs, but rather less of them and under more exacting conditions so as to preserve muscle mass. Also, no "pre-test" long runs close to your goal event. Rather, peak on your race day. OC's (Obsessive compulsives) are unable to do this, or any other delayed gratification behavior. No matter how well they run, it could have been better. So avoid their pace on long runs.

General "Train Faster" Rules:
1. Speed work is at least, if not more important than the long run. Speed CREATES muscle!!! Long runs EAT muscle.
2. If you run too long or too fast on long runs, you can't be recovered for proper speed training days later. You WILL get slower over time! Slow down on long runs, run less of them, and concentrate on speed workouts. Intervals on Tuesdays, Tempo on Thursdays, Long Runs on Saturdays is a good schedule for regular working folks.
3. Preserve Glycogen on long runs by eating, and by slowing down the pace to allow more fat to burn with glycogen. Remember, you run out of Glycogen, you start eating your own muscle.
4. Rather than always running longer, concentrate on 1 1/2 to 2 hour runs at progressively faster paces. MASTER the half marathon distance if you can do it under 2 hours.
5. Always eat within 1/2 hour after you finish your long run, and don't be shy. Bananas, P and J sandwiches on whole wheat, and chocolate milk, salads, chicken, even beef for amino acids, etc. Your body absorbs way more calories right after running than later in the day. Go figure, but it works! this will help you rebuild and recharge for the speed workouts.
6. Consider running a lot LESS miles every week, but at HIGHER INTENSITY. On race day, you will be able to run your current pace at a much lower heart rate, and as a result, save yourself for final pushes to hold race pace.
7.Weight training. I will specifically blog this after this series of blogs on speed training. But basically, in season, you lift lighter and less. Off season, increase loads and sets. You can MACRO taper weights in the off season to dramatically increase leg speed using this technique.
8. Long runs can be stretched at times to one in every 3 weeks. You can crosstrain with biking to fill in on other weeks. Biking OUT OF SADDLE ON INTERVAL TRAINING can also substitute for speed work.

Example:
In my late 40's, with a bad knee and big frame, I trained 16 weeks, averaged 32.5 miles a week, crosstrained weights and bike, and ran about 3:10 marathon speed, using the above techniques! In this schedule, I ran only two or three runs over 16 miles, and no long runs over 14 within the final 8 weeks.

Now go enjoy the day!   :>)

To run fast, train fast! A marathon perspective rejecting running dogma part 1

A recent chance encounter with a very gifted aging athlete running too many miles and not enough speed got me back up on the soapbox again. Man, some of you need REAL help out there!

I once read a quote from a coach who promoted 800's (1/2 mile repeats) as the doorway to developing lightening speed. He stated his runners might not be the fittest runners at the finish line, just that they would be there first.
Yet book after book ,by mostly the GGGS's (genetically gifted genetically sifted) extol high mileage, ever increasing mileage programs designed to test the stamina and commitment of even the most ardent of athletes. Time and again, people come up to me for my opinion, all excited, showing me detailed schedules with ever increasing miles, numerous long runs well over 15 miles, and weekly totals that only GGGS folks seem capable of executing. But what about the rest of us????  (YOU is almost surely US)
(My personal view is... any runs over 20 miles require me to get a medal, and smoke a cigar, or fogetttaboutit)

Check the running results of any marathon. If you run in the top 10 % of all runners, there's a good chance you may finish somewhere around and hour or less AFTER the top finishers! (if they're not Kenyan, they are writing a book)
And you're STILL in the top 10%!!! I finished a few under 3:10's and always "lost " my overall race by about 50 minutes to an hour or more. 2 minutes a mile AVERAGE slower!!! I have run tens and tens of Boston Qualifiers, and would "lose" by up to an hour and a half! About 3 minutes a mile slower, and yet STILL be in the top 10% of my AGE Group! This is a REAL TOUGH RACE!
http://www.marathonguide.com/results/browse.cfm?MIDD=57101002

In any other sport, it would seem ludicrous to follow the training regimens of top athletes. But not us runners. We somehow believe that if we follow the schedule of a winner, we will be a winner! Try Weiner instead!
Try the NBA, NFL, etc. training schedules and hold a job, handle 3 kids, a spouse, and the weekly "you never visit me" call from dear old mom! Then go mow the lawn.

Deet deet deee dah dah deet! This just in......Hold the presses!
Just FINISHING these damn things is quite an accomplishment!!!!

Here I go again on the running book rant..... It's SPEED training, not JUNK miles that will make you a better runner, all other things equal. Bang for your Buck, so to speak, is in speed, man!

The LITMUS TEST for running books:
Go ahead, get out your favorite running author ( XXX  or YYY) book. I got'em here on my shelf too....
 (I don't want to piss off the you know whos who have been writing all these damn books)
I'll wait......    ok  got it in front of you?  GREAT! Now go to the table of contents.... hmmm ammm ummm...  ok got it? Tell me if there's any info on:
1. look up the schedule on adjustments for weight to height......or ecto/endo/mesomorph types
2. look up the notes on adjusting speed and miles for age.......
3. look up the chapter for "I only have time for 30 miles a week"...
4. Look up the chapter for "I have a REAL job".
5. Look up the chapter for "how to adjust my schedule because my VO2 max is just above a snail's"

Don't bother sending me your answers. Kreskin Eddie already has a pretty good idea what your answer is. Zappo Dappo. Yet we each have a unique set of stresses, abilities, time etc. But not these here books written by the nearly starved, no man muscle, last guy you call for help in a fight. These dudes are very specialized!

If you are running 40, 50,70 or more miles a week, and you're just plain tired, worn out, beat up and crabby with the spouse and kids, stop kicking the dog and follow me to the Land of the Balanced, and I will show you how we can all run LESS miles with the same or better results!

next:  To Run Fast, Train Fast
Part Deux: Let's talk muscle
Part Tres: How to "MIX" the ingredients of a schedule
Part Quatro: The CORE.... 800's every other week
Part Cinco: Crosstraining substitutes and alternatives to make you FASTER yet!
Part Six: Your REASONABLE Goals

INJURIES: The FIVE STEP PROCESS

I meet a lot of you out there that have trouble training at peak, get tired, are endlessly injured, or just plain worn out. I've briefly covered how important periodization is, whereby you successively increase load over a 3 week period, then in 4th week cut back. (See my last article, as OC's are unable cut back to go faster). Then, do it again with a little bit more load.

We've all fought off injuries. Contrary to rationalization, they are predictable and easy to spot from afar. Tree/woods syndrome stops us from recognizing we are overtraining, however. So let's approach it from another viewpoint.

As you physically improve, there are 5 parts of your anatomy that respond. Unfortunately, they improve at different rates. Here goes, in the


ORDER OF IMPROVEMENT:

1. Aerobic Capacity  This improves fastest, especially beginners
2. Muscles  Again, beginners improve the fastest. ( Amazingly, journeymen, epsecially older athletes, often remove muscle unwittingly by overtraining with too long of runs or miles).
3. Bone Density  Stress fractures anyone??? It's not an anomally, but usually predictable.
4. Ligaments  knee issues, for example, or ankles.
5. Tendons Hello Achilles sufferers.....

 If you look at the above, 1 and 2 will improve rapidly.

So, if you like injuries, merely train to how you mentally feel, without periodization and without a schedule, view recovery days off as weakness, and add junk miles ad nauseum without speed, and VIOLA!!! pick your injury from doors 3,4, or 5! Then, astonished, remark to everyone "I don't know how it happened!".

Hardly a surprise if you understand the order of improvement.

Time and again, especially beginners and older runners, folks ramp up for a few weeks or even a few months, then it all comes crashing down in the endless syndrome of injury, or performance plateaus. Don't let this happen to you. Try and recognize it when it happens and change behavior. Injuries almost always do not come "out of the blue".

One of the reasons you need a schedule is to allow 2,3,4 and 5 catch up before moving to the next level, else you are increasing risk by moving onto the "injury zone".

Now go have a good workout!

Obsessive Compulsive Running Behavior part 2 and 3

2. For the sake of other runners who may be unknowingly headed down my same path to injury/diminished performance, please define and explain your theories re: “OCs and uncoachables.”

It is almost impossible to do it on your own. (Note to readers: almost…OC’s will use this wiggle room as a total green light) 

Finding a coach that AGREES with YOUR life philosophy, not vice a versa, is critical. Or, at the very least, ONLY surround yourself with folks that have the same mindset. This doesn’t mean new ideas can’t be vetted or incorporated, or you can’t run with the wackos, but rather an individual runner cannot unilaterally and solely move forward on a training program. Since OC’s are often impervious to science and behavior change, they must either agree to let someone else monitor their training, or be jettisoned from the group training program because they will unduly influence the workout ethic. They aren’t going to change anyways, even after an intervention. Own the problem, solve the problem. Drug addiction methodologies are really not much different.

I’ve read that subservience of the athlete to a coach is perhaps the greatest predicator to performance. Finally, there can be only ONE winner at every race. OC’s can’t accept their place in that reality. However, there are many subgroups that you may be part of that may be more realistic to judge yourself against.

I’m looking for a “knee replacement, over 60 years old, over 185lbs., bowlegged, low VO2max” division! LOL.

3.       What is your best advice re: breaking out of the vicious cycle of OC-training?

So I’ll bullet point a few ideas here.

1. It’s tricky listening to non running friends telling you not to run, you’re overtrained etc. Instead, get a coach or group of friends that think along your lines, then listen to them.
2. Always be in a periodization program. This is a touchstone for identifying OC’s. They can’t accept the down week (4^th week) in the cycle.
3. Macro and micro cycle periodization in concert with cross training. For instance, use a weight training periodization cycle that tapers out prior to maximal running, honing and racing. Or leverage long ride bicycling in weeks absent of long runs.
4. I always party hardy for a few weeks after a big race. Eat drink and be merry with your significant other. Gain some weight. You both need a break, physically, mentally and nutritionally. I love pizza and chocolate dipped ice cream bars. OC’s no can do.
5. ALWAYS be aware of the recovery shadow, where injuries and staleness lurk. Hard marathons may shadow out for 12 weeks or more. OC’s run right thru it all.
6. If you can’t EASILY, I said EASILY, accept a missed workout, or crosstrain, or recover from an injury (injuries are a personal invitation to finally crosstrain, duh-uh), or enjoy a down week on periodization, congrats, put the OC crown on!

Within four months of surgery, I ran two very slow marathons. Worried about over use and recovery, I have been crosstraining before attempting marathons later this year.

Now go enjoy life! It’s more precious than your workout accomplishments!

“Fasteddie” Ed Knapp

runskiride@gmail.com

Obsessive Compulsive Running Behavior part 1

Dear Keely at RunCute.com,                                                                                                   5/9/2011

Here’s my responses to your questions, in order. Thanks and feel free to contact me w/ any questions. Feel free to edit as needed, just run it by me.

1.       FastEddie, please give my readers some background info on your participation in the running lifestyle. How did you get into running, where did you learn all that you know about the sport and what keeps you going/motivated nowadays?   

Always athletic, I had been mountain climbing, biking and playing basketball when I visited Park City in 1993 and read an article in the Record about a great first marathon, the St. George. So at 41, I decided to train 3 months, ran at 3:29. A year later I ran a 3:07 at 190lbs., and was hooked. At 46, I injured my knee playing basketball, was advised to quit running. I ran another 40 marathons after that before getting a partial knee replacement last June. I have run 58 marathons, probably 35 or so as Boston qualifiers, at a relatively heavy 190lbs.

Because of my athletic background, I very early disavowed the status quo training methods, which seemed old fashioned, and more dogma based than scientific. With another great friend, and large runner (210), Dave Nemeth, we rejected common assumptions and trained as if we were not really ”runners”.   Our mutual experience was that there were too many miles and other errors in programs designed by underweight “GGGS”, (genetically gifted, genetically sifted), role models that had little or nothing to do with average athletes, especially runners. We started training using methods that have now recently been “discovered” by many in the community. Old ideas, never the less, die hard.

Our ideas are still often rejected, and high mileage, unbalanced junkies are impervious to input. (can you spell Alberto Salazar?) It has been my feeling that a majority (over 50%) of runners at the sub 3:30 level for men, and the sub 4:00 hour level for women, engage in some form of obsessive compulsive training behavior. The sport attracts and encourages such individuals. However, it is very dangerous to train and to lead a rounded life when measuring one’s self against this alleged “peer” group. Further, I believe even these OC’s could perform much better if they could free themselves from the self imposed “chains” of OC behavior, besides being more fun to be around. As I often state, “Your gravestone will not mention your marathon time”.

Motivationally, I follow this axiom: “Ordinary people view everything as a blessing or a curse, Warriors view everything as a challenge.”  Therefore, my mindset is not some arbitrary numbers set by the GGGS, or even the Boston Athletic Association, but rather based on the belief that I want to maximize performance per my own set of variables and personal needs over a broad spectrum of my own life’s goal. (family, job, VO2 max, age, weight etc etc.). I have a new knee. A Boston qualifier is currently untenable, but may not be in the future. I like to ski and ride. I am almost 60. What are REASONABLE goals for me right now, and how can I achieve them with MINIMAL injury risk? Once I remove arbitrary goals, I can dispense of arbitrary training programs, and free myself of the burden of “imposed”  programs that actually defeat my peak performance. Remember, MOST folks in the running community are OC, and seem successful because they are GGGS, NOT because they are optimally trained. Whew! Here comes the hate mail!

Fasteddie’s Personal Top 10 Races

(random order, it’s like picking a favorite child)

and there's WAY more. these just come to mind as I write......

1. St. George Marathon, UT  This is where it all started for me. The first Saturday in October. Great course, my first marathon, now a ten year member, ran my fastest times on this deceivingly strategic downhill course with a giant uphill in the middle. Unbelievable scenery, Mormon history and hospitality are in evidence as the city takes better care of their runners than any other marathon course, big or small, I’ve ever raced. Kudos to the locals! The finish at Worthen Park is true small town Americana at its best. Bring the whole Fam. Free massages to all finishers in sunshine filled Dixie and a unique sandstone medal will do you proud.
2. Rock and Roll Marathon, San Diego  My Alma mater city has figured out how to run a marathon that directly competes with the iconic east coasters for prestige, and has now become the west coast classic big city race. Elite Racing gets an A+++ for organization, execution, fun quotient and a party finish. Try and catch the Marine Band in front of corral 1 before the race. There’s so much going on here, I can’t explain it all here, just experience it.  Marines, Palm Trees, San Diego, Bands every mile, Cheerleaders, endless support, wow! Team in Training’s premier fund raiser, join them and get cheered all over the course. Unfortunately, they now run a half with it, so much of the excitement and special treatment is all but gone.....     :>(
3. Triple Trail Challenge, Park City, UT  A series of three races over 7 weeks at altitude, friendly locals, and Park City’s renowned small town anti glam attitude gets me excited just thinking about it. Mountain Trails foundation, and a core group of dedicated volunteers in concert with the Mountain Trails Foundation make this a Rockies don’t miss. A steeplechase up to Jupiter Peak is worse than the half and full marathons to follow, so leave some in the tank.  An embroidered Jacket presented to all of the faithful upon completion of the three. Camaraderie is paramount; you’ll surely make friends just being there.
4. Mt Wilson Trail Race, Sierra Madre, CA  Every Memorial Day weekend, the second oldest course in the state struts it So cal best in this seemingly short up and down lung burner race, which no longer summits Mt. Wilson. I once clocked a low point of 85% max heart rate throughout the entire course! Don’t be deceived, you’ll be broken and perhaps bloody before you get the popsicle with your time and place on it. Single track reversing on itself, you can count your position, and cheer the leaders as they whiz past you on the way back home. Quintessential valley terrain and brush, So Cal history, highlight this classic of classics. Limited to 250, lovingly executed by the locals, and finishing in the same plaza as Invasion of the Body Snatchers. Don’t miss the dinner on Friday night, make some new friends!
5. Boston Marathon  If you can’t talk the finer points of Patriot’s Day, you can’t talk trash. It’s just that simple. Because of its required qualifying times, this race carries more prestige than any other marathon in the community. I could go on, but until you can figure out a way to get good enough to qualify, or otherwise get a bib, you’re relegated to listening to other’s stories. Basically, you have to run in about the top 10% category to qualify. The qualifying times are posted, and I wish you the best in getting there. Unfortunately, unless you’re very organized, dedicated, and have a half way decent VO2 max, this may be out of reach. But it is the Granddaddy of them all. But there are ways to get in, officially, of course, so make it a mission.
6. New York Marathon  With about 30,000 runners a year, and many of them first timers, and the hospitality, yes hospitality, of New Yorkers, this fall race is an eventual must do. There isn’t a more dynamic, breathtaking and exciting course in the country. Standing on Staten Island at the start, traversing the Verrazano Narrows Bridge for mile 1, with the Manhattan skyline in the distance as your final destination is as exhilarating as it is challenging. You’ll never forget it, or the friendly New Yorkers helping you along the entire route. My Twin Towers medal from the 90’s is one of my favorites.
7. West Hollywood 10k  Where else can you find a fast undulating course, friendly folks, one of the best after race give away programs, and a guy wearing a studded dog collar running faster than you? The LA Frontrunners are friendly and organized; the course follows the route of the infamous parade later in the day. Where else but WH is such diversity celebrated? A 5k is also available, but the double loop 10k is for marathoners!
8. Glendora Ridge Route, Glendora, CA  Although not an “official” race, this is my homie course. Serendipity struck back in 1994, when I accidentally met my fellow co-founder of the Glendora Ridge Runners, Dave Nemeth. We immediately established this route, and it is a classic training route as well as a vignette of small So Cal living that’s almost non existent any more. Road, trail, ridge running, oak canyons and San Gabriel Valley environs after a rainfall show this course off in its entire splendor. Look up my good friends at the Glendora Ridge Runners for details and companionship, and enjoy downtown Glendora after the run. I ache for the days when I commanded this lifestyle.
9. Six Tunnels to Hoover Dam Half Marathon, BC, NV  Crazy costumes, desert scenery, Lake Mead, Hoover Dam, old train tunnels, Boulder City and nearby Las Vegas make this a great starter race for those coming in from out of town. Small town atmosphere and a laid back but organized half, perfect to start knocking off the winter rust. Just plain fun to be out there.
10. Any Race  Anywhere where there’s runners who want to test themselves, enjoy the day, and make new friends. Start the clock ... and make your own Top 10!

Fasteddie’s 10 Commandments of Running Marathons

ok  so maybe they're all not here, but it's a start........

1.     Thou shalt have fun and enjoy running

2.     Thou shalt not become obsessive /compulsive about running

3.     Thou shalt always compliment faster runners, and encourage slower runners

4.     Thou shalt give back to the running community

5.     Thou shalt use periodization and rest in all workout schedules

6.     Thou shalt follow a monthly schedule, and note progress up or down

7.     Thou shalt practice in training that which will be used in racing

8.     Thou shalt run thine own workouts and races, not someone else’s

9.     Thou shalt remember there is no running when injured

10.Thou shalt always smile and look up at camera, not down at watch, when around finish lines

Steve A asks about heat training....

Funny you should ask. I purposely went out late on Sat am (2 1/2 hrs)  slower pace, with only 16 oz of water and a fillup at a station at 2 hrs. 100+ degrees the whole time, here at Bootleg Canyon in Boulder City, NV.

 

My own rules:

1. Heat training translates to other environs. I used to train GRR's "wall" at 4:30 pm on purpose as it made my overall body work much harder, often wiped me out but then I got stronger.

2. I always thought hydration recommendations were wacky. I often train w/ very little water, but carbs become important after 2 hrs. So, then Gatorade cut or others are the ticket to get some hydration AND caloric intake without goos or bars.

I have added an extra 2 weeks here in BC to "heat train", and I'm leaving for PC tom for summer.

Ideally, I would train BOTH altitude and HEAT, mixing them up and plenty of recovery. 

3. If you heat train,  I recommend cut speed by 10-20%, and overall workout by 30%, and only 1x a week,  to start!  It really saps you the first few times, then it's fun. then ramp it up! Avoid direct sun as much as possible, by time of day, shady routes or last, bothersome clothing. 

4. Have cool recovery drinks and fruit shakes ready to drink as soon as you finish.

Slot canyons here in Boulder City (vegas area), and early/late trail running give me the heat without sun. Come out sometime! I'll fly down to meet you if we can plan it! Night running the desert trails is a real blast with a headlight! There are quite a few "hot" races down here too, all summer long. But I have a killer slot canyon route, and another fav trail peak route if you can do 2 days.  Should we plan something? The group I run with runs every wed eve and long runs fri/sat early in am. see below....

http://www.facebook.com/pages/Desert-Dash/136286555618

Websites I recommend

Check out this great article about 52 marathons in 52 weeks. Thanks Keely!
http://runcute.com/

The #1 mistake runners make on race day Boston Marathon

Well, for those of you running the Boston Marathon in 5 weeks, congratulations on building your base to finish the race. It's time to sharpen up and get fast. For the rest of you, follow along anyways, because this applies to ALL marathon runnners.
I've discussed in the #2 mistake almost every runner will make on race day, OVERTRAINING. 
The "pre test" will destroy many plans for a Boston qualifier at Boston. It's an admirable goal, qualifying for NEXT year's Boston, at Boston. With a winter training schedule, hoards of runners, and all the hoopla, it's tough to stay focused and run a qualifier AT the Boston Marathon. Don't worry if you don't; sometimes it's just fun to go out and be part of the show. I've done it both ways, and each has its rewards. And after all, who really cares anyways? Sometimes you just want the medal draped over your neck, and on to the next goal. There's always tomorrow.

Never the less, if you are trying to go out and smoke it, here's some additional help in achieving this wonderful; goal. The #1 mistake almost every runner will make at the BOSTON MARATHON, and almost every other race you are ever in will be........
The #1 Mistake almost every runner makes is......


RUNNING A POSITIVE, NOT A NEGATIVE, SPLIT on RACE DAY!!!!!!


So, what does this mean?
It means almost every runner will run the FIRST half faster than the SECOND half. Poor folks, the course will command THEM in the death zone (miles20-26), instead of them commanding the COURSE.

IF YOU WANT TO STAY IN CONTROL, MAXIMIZE RACE TIMES, and FINISH STRONG,
YOU MUST RUN a NEGATIVE SPLIT. 

How do you accomplish this?
1. TRAIN negative splits, RACE negative splits.
Almost, I said almost, all workouts are run in a negative split. This maximizes your training effort, reduces injuries, makes you faster, and psychologically prepares you to run a negative split on race day. (OC's (obssesive compulsives) and uncoachables, ignore this, because you can't do it anyways, and be happy just to finish the race in sub optimal times, and give your normal excuses to what happened in failing to hold pace, just like you normally do. You live in a different world.)

2. Be an ATHLETE, not just a runner
Racers are athletes, at any level. They extract the best from their resources as possible. They train smart, manage expectations, manage the course, have realistic pace goals, and don't give in to emotions. They EXECUTE A GAME PLAN AND STICK TO IT!
The single hardest thing in running is to harness your emotions, and to have the maturity that, in fact, after 2 hours or 3 hours of running, you will be strong enough to actually execute at a BETTER level than you did in the beginning, and finish the race like a warrior, not a blown out shuffler. Running to a pace rather than running how you feel is really tough. Believing in yourself as others less talented and less prepared pass you is even more mind bending. But the race isn't to 16, 20 or 23. It's 26.2 miles, stupid! Don't become the walking dead in the death zone. In fact, try and hold pace or even nudge it down the last 10k and 5k!

3. Run the right PACE.
Despite your intentions, emotions, "needs" for a"time", the law of physics will over rule no matter what!
There's a series of workouts and races leading up to the marathon that will give you laser like precision as to what your pace MUST be in order to finish in a NEGATIVE SPLIT. Sorry, no wishful thinking will suspend the law of physics and you own body's physical limits. When you run out of glycogen, you better be AT the finish line, or life is about to get miserable! I will discuss in another blog how to properly "infer" a negative split race pace.

4. Psychology accept NEGATIVE SPLITS as a way of life.
Long before race day, you have to believe in yourself. You have to REALLY believe that you can't put time in the bank in the first half. You have to believe it's a false emotion that you can "tough it out". You gotta believe that pushing pace at miles 8, and again at 16 thru 18, is a gigantic mistake, regardless of how you "feel". You need the racing MATURITY to believe that running slower than you feel for 2 hours or more will get you across the finish line FASTER.
There's nothing more exhilarating in a race than collecting "scalps" in the last 10k, of those who had the audacity of thinking they were going to beat YOU across the finish line! You get so energized, it feels like someone is pushing you from behind, as you strut your stuff!

I know that for some of you, this is not going to happen. If it were easy, everyone would do it. My estimate is that almost everyone will run a POSITIVE split on race day. I've run about HALF or a bit more, of my races with negative splits. But that means I've failed almost half the time, and that's even after a full intention of running a negative split! My PR's, magically, have all been negative splits. We can only try, fail, and try again. That's what makes it soooo much fun. You are running a race for which the outcome is not pre determined, especially when you're on the "bubble". Good Luck!
Next: The 4 week TAPER!!!!  and How to establish the negative split PACE.

7 common injuries Runner's World

some of you may be familiar with these injuries. A good reference.http://www.runnersworld.com/article/0,7120,s6-241-285--13841-1-1X2X3X4X5X6X7-8,00.html

The LONG run and it's detriments

Continuing my last blog about the #2 issue affecting race day performance, namely overtraining, let's look at the most deserving culprit, the long run. Yes, there are other OT issues, such as a plateaued training schedule, too much crosstraining, not enough rest, bad diet etc., but the LR is my candidate for why MOST runners end up at the start overtrained.

Here's my pjhilosophy.....you don't need a plethora of long runs to either finish the marathon, or to exact a best time PR for you. Rather, build muscle mass, lower heart rate under load, command the 1/2 distance and stay fresh to duke it out with the course on the back 13.

So.... how do we do this, while ignoring myriad books and advice from the TGGS's (truly gifted, genetically sifted...see previous blog on OT)

Ed's RULES not to OT, and rather taper to faster times:
Like a lot of things in life, investing your 401k, the stock market, buying real estate, etc., COUNTER intuitive methodologies can serve you well. The 8 week taper to avoid OT is no exception.

1. Never, NEVER pre test within 8 weeks.
What this means is that you never "check" yourself to see if you can handle it, by going long( over 14) and fast (Marathon race pace or better) within 8 weeks of your race. You can, and most runners do, violate my rule here. All I can guarantee you is a less than optimal race day time. You can't taper into speed, and recover from these killer runs in time to "gas" it in the death zone. Sorry. Sorry if you already have violated it. Sorry that you'll have some other lame o excuses after the race for why you crapped out.  It's better to be undertrained than overtrained.

2. COMMAND the 1/2 marathon in your weeks prior to the race. You can run easier halfs, faster halfs, 10's, 14's and 8's at much faster than race pace, and with rest, you'll bounce right back. Not so for pre testing per #1 above.
Here's why.... it's all about GLYCOGEN stupid! Run out of glycogen, run out of muscle, run out of endurance.

3. Build muscle mass, build speed, lower your active and resting heart rates.
I have a few different programs to help runners get a "slingshot" and decrease indicated marathon times by 5,10, and even 15 minutes. But not if you're mind is willing but your body is dead from overly long, fast long runs. Further, run long fast runs, and adios to snappy speed workouts, both interval and tempo. So, do you think running long, fast and often is going to make you run faster, as compared to VERY fast tempo and speed workouts?  Sorry, NO.

4. Don't burn muscle mass, don't get tired. 
I'll let you read elsewhere about the 2 hours of stored glycogen, and how it takes days, maybe weeks, to recover from 3 and 4 hour runs. But when glycogen is gone, you'll start eating protein (your muscles). Speed will drop off, and you'll be too tired to run the really FAST workouts a taper requires. Mid week workouts will be a drag, you'll be grouchy, and performance will plateau or drop off, and you'll hit the wall on race day somewhere after 16 or more. Too bad. You just couldn't hold back and believe.

5. EVERY OTHER DAY OFF
I can hear the screaming and gnashing of teeth already.
When you get 6 weeks out, 2 days a week off, when you get under 4 weeks, every other day OFF.
OC's (obsessive compulsives), disregard this advice since you can't believe it, or won't do it anyway. The rest of you, concentrate on faster, less than 1/2 distance for long runs inside of 4 weeks, and lots of snappy 5k's, 10k's and 8 milers. Every other day off. The aerobic base is in, so are your long runs. Instead, get faster by practicing faster shorter distances AND FORGET ABOUT PRE TESTING!

The vast majority of you will be in disbelief about what I just shared with you. Go out, have a good race, and believe what you want. You smart, scientific based folks, follow this and pass the rest of them in the death zone!

Next: The #1 mistake almost every single runner will make on race day, compounding the #2 mistake, overtraining and pre testing  prior to race day.

Fasteddie

Runner's High NYT article link

http://www.parkrecord.com/ci_17425177?source=most_viewed

endocannabinoids... it's all the rage!

Boston Marathon training strategies Overtraining #2

February 12, 2011

As I sit here, legs up after the morning run, taking in the warmth of my sun room overlooking the snow drenched Park City mountains, I realize that two good friends are running the Boston marathon this year. (Another is sadly gone) I can't join them, despite having over 35 or more qualifiers; none are current since I am 8 months recovering from a partial knee replacement, a CONFORMIS compartmental medial knee replacement. Que Sera Sera!

Never the less, after 58 marathons, and coaching friends for years, there are a few bozo no no's that I think every runner should try and avoid, so bear with me as I explain. It may help you run a great Boston Marathon, or any marathon in the future.

On race day, most runners can vastly improve performance and race times by not violating TWO key rules, that almost all runners fail, yes overwhelming fail, to heed. One can be adjusted and dealt with on race day. The other is my topic for this afternoon, and its seeds of destruction are planted weeks and months before race day. Like the first, it's a MENTAL problem.

The #2 MAJOR problem of all racers towing the start line at ANY marathon on race day is...........

2. Overtraining. ESPECIALLY a long run "test" within 8 weeks of race date.

Yes, the insidious siren's call of better performance is actually a ruse embraced and caressed by the OC's of the world who deny less is sometimes better, reject periodization schedules as weakness, and exhort that high quality lower mile schedules are only for wimps. Poor folks, they are doomed to eventually plateau out, and run agonizingly boring schedules with mucho hurt and mediocre performance. They FIXATE on how today's race really isn't as good as they are, they should have done better, but mysteriously don't. The answer is.... MORE MILES! They suffer from Alberto Salazar ism. I figure somewhere north of 80% or more of runners are overtrained on race day, any marathon, any time.

So here's a few, but not all,  EDisms for your perusal:
a. The running culture top 20% are mostly obsessive compulsive types. Do YOU want to be one?

Hang with any group of committed runners, like a club, and there will be mucho denial, little "balance" and large doses of OC behavior. If this is the peer group you depend on for guidance, you'll have a good marathon or two, but good luck on translating it to a lifetime behavior.
60, 80, 100 miles a week? Kiss your girlfriend, or boyfriend, kids or spouse........... good bye!

b. Most written training advice is from the Truly gifted, and genetically sifted. (TGGS's)

Do you REALLY think you have a VO2max above 70, a body mass of fat below 5%, and weigh under 120lbs. (male) /100lbs (female)? Are you willing to quit your job, family, extra curricular activities and Dove bars, no less some pizza occasionally? Well, with respect to them, these are the people who are writing books, and programming training schedules, not full time professionals with unrelated 50 hour workweeks, 190lb bruisers, knock kneed, bowlegged (like me), slower than hell, middle/ back of the pack 'ers like you and me.

c. Lower Miles, Higher Intensity will serve a broad spectrum of the running population. (highly likely that's you, unless you have some NCAA medals around your neck)

d. Cross training is fantastic, and long riding, especially mountain biking, can serve to substitute for long runs.

e. All programs should be adjusted to age and body weight. Period!

f. Most training programs for 30 year olds and above should ADD muscle strength and mass, not remove it.

Want to deplete already age related depleting muscle mass? Why, just go out and crank a 22 miler. You'll surely lose more that fat tissue, and most likey, run slower unless you are gifted, sifted, and young! Run a bunch of them, and you'll thin out, get weaker, crabby, and piss off friends. Glycogen will be a thing of the past, and sore muscles will be like underwear, on you every day.

g. IT'S JUST A RACE!

Unless you are running for the Benz, nobody gives a crap about your times. It won't be on your gravestone. I certainly CHEER for you to be the best you can be, all things considered, and once in a while it's fun to "go for it", but let's keep some perspective here puhleeeze!

h. Woe be the runner of absurd goals, for he/she shall sacrifice performance and satisfaction at the ALTAR of FALSE EXPECTATION. This leads to........

i. The THREE most important things in racing are:

Negative Splits
Negative Splits
Negative Splits

Command the course, or it will surely command YOU!

There are myriad precursors that will almost exactly predict your marathon time.
Hello McFly, is anybody in there?  Why not chart them, enjoy the race, kill it on the back half, and collect the medal? Within minutes or seconds of your predicted time!

There's a lot more EDisms, but let's not drink from the firehose today. ReRead this,and if you are interested, check back for my next blog, which will specifically address #2, how to avoid overtraining, and the detriment of LONG runs within 8 weeks of a race.

Enjoy the Day
Fasteddie Knapp

FUTURE BLOGS:
#2 Overtraining..... the LONG RUN
The #1 mistake of almost ALL runners on race day
The "Road Trip" and how to minimize pre race jitters
Extrapolating YOUR marathon time from training performance
Race course management?Running after injuries The 2/1 rule
Running Knees after bone on bone
Training with your buddies
The race event SPOUSAL TRAP
The THREE best workouts
What the hell is Periodization?
Who's Advice should you really follow?
Foresee Injuries before they occur
5K,10K half and full
Crosstrain What to specifically do for performance
What subject would YOU like me to blog
and more.........

partial knee replacement, conformis knee

An update on my knee at 8 months will be forthcoming in the next day, after my long run tomorrow.

If you are curious about how I have fared with my new partial knee compartment replacement Conformis knee, I'd be happy to answer your questions.

Also, see my friend Sam's post.