Getting Faster Without Getting Faster

Race Pace= Pacing Yourself

Sometime in the near future I will be creating a video presenting the basics of running; a film that I hope will help the literacy impaired. This is the first of many training and racing articles that you will find here on Running Life Today.

            Some of you will never have run a race, some of you have. Regardless of your racing experience this week’s tip applies to everyone. If you have ever noticed yourself dying long before the end of a race or a difficult workout, unable to finish strong you likely are starting out too fast and not running negative splits.

            The reason people bonk (or run out of gas) can usually be attributed to going out to fast too early. For reasons we will not discuss, starting a run too fast drives up the heart rate prematurely and when the heart rate goes up too soon blood vessels are not yet stretched and ready for duty muscles are not completely warmed up (even if you warmed up) thus causing more energy to move and the lungs are not yet ready to expand efficiently to their full capacity. All of this combines to mean that a heart is going hog wild in a body that is not ready to work that heard. It wastes energy, it makes you feel terrible and it leads to you, the runner, severely slowing down in order to properly warm up the body. Of course it is too late at this point.

            The fix to this, and this tip will actually drop your run time without you getting in any better shape, your speed must start out easy and steadily speed up. Negative splits. Say you are running a 3 mile and you want to run 21 minutes. Instead of running 7 minutes per mile, you would run 7:30,7:00,6:30. This is a simple example of course and your acceleration doesn’t have to be so drastic but you get the point. Adding on 30 seconds will make a huge difference in how you feel after the first mile. It should seem relatively easy, by the time you get to the second mile you feel fresh and warm to run two miles. At seven minutes a mile you are just going average 3 mile pace, when that last mile comes along you’re feeling pumped and ready to lay it all out for a 6:30. If you are running a longer race your splits should be much closer together, if you were to drop 15 to 30 seconds per mile during a marathon you’d either have to start out running a 36 minute mile or you would be attempting to break your 100 meter pr well before mile ten. For shorter races, including two miles and under you will still want to do negative splits (with the exception of the 800 in most cases) but you will be relying on a proper warm up to get you ready to go from the gun. Most of us can’t afford to run the first quarter of a mile totally easy and then expect to have any shot in the end.

            Keep your body relaxed and run as smoothly as possible, efficiency is very important in running and the more efficient you are the faster you will go. Race tactics, particularly patience is key to running better times. Concentrate on running your race, plan out your tactics properly and without any gain in fitness you will find yourself putting down faster and more meaningful times. Next time I will give more tips on training and increasing fitness, which is important, but just as important is getting the most out of the fitness you have right now.

The Battering Ram of Improvement

(I'm on the far right in the back wearing maroon and white)
Once again the battering ram of improvement has entered my life. It was last Saturday. The first meet of the season and I had strategically positioned myself at the back of the race. From the beginning I started to move up. Half a lap in I ducked in behind fellow teammate and coach, Austin P, but quickly realized he was losing ground on the leaders. He had lost probably 40 meters; I had to go. I caught a couple of strays as I ran each lap quicker and quicker. I never count my laps, I just ran. I could see the leaders up ahead. Two laps to go and I was in fourth place and close on the heals of second and third. With a lap to go I flew by them and into second place heading for home. The lone leader had sixty meters on us, but I wasn't thinking about him, I was just running.We came within fifteen meters of catching him and my lone challenger couldn't lick me in the final lap, much less the final forty. To his credit who can; I brought back my sprint. I had a huge seasons best, 5:30 something for the mile. I got second and our team won the meet with a commanding presence, winning every race except mine. (but of course mine wasn't so bad either)

I did well on Saturday but can I keep it up? Only time will tell of course, but with the dreaded 2 mile this weekend it may be a couple of weeks before we will see how the other milers will manage to improve. The main goal of course is not to win races, as cool as that is but rather it is to run faster. Beating my opponents I do for my team, beating my times I do for myself.

Monday was the first day I took the new Lunarglides out for a run on the road. With my run to practice and back and the workout included I ran about 8 miles that day. I wore the completely wrong socks and ended up with the most awful (or amazing) blisters I have ever seen. I know it was the socks because I switched the next day, and despite still having the blisters, felt much better. The scenery was as incredible as the weather was harsh. Potato fields stretching on for hundreds of miles in all directions covered in perfectly undisturbed snow, as I hinted to before the weather was not so beautiful. The wind blanketed us with astounding force, taking a temp of 20 degrees F down to some unholy measurement. It was cold. We went out for 25 minutes with a goal of getting back in less time. We met our goal, running 25 minutes out and 22 minutes back. After practice we ran to Austin P's to get my juice mix. At 7.8 miles we had averaged 7.23 per mile. Not bad. I ran home from there ensuring my 8 miles for the day.

Today found us back on the indoor track, doing speed work. Mile race pace for two laps with dip exercises in between. I did six sets. It was tiring but I felt good, it hurt but my body kept doing what I told it to. I feel like I am riding the edge these days, running much more than I have been for awhile. I make a point to get adequate sleep and enough food and for now I seem to be holding up. Celisse ran four laps today while I held the baby, it's the first time she has gotten to run in awhile. She comes to my cycling classes but with Alcie only being six weeks and all, she is lucky if she makes it through the hour. She was pleased with her four laps however and while doing laundry decided she had earned a bite of candy from the vending machine. Hot Tamales are known for not coming out in adequate quantities from quarter machines, but Celisse decided to take her chances. She got two tamales. I find this hilarious, but rewards are essential when pursuing athletic goals. Whether it's losing weight or running faster goals need to be backed up by a bit of incentive. Just don't do something that will keep you from actually accomplishing your goal.

Thanks for reading and keep on the look out for a big announcements in the next few months.

New Shoes, New Fitness, New Questions

News News News

I have some questions for you guys. I want some input on the types of videos all of you would be most interested in seeing. If you look to the top of the page you will see a poll titled, “What Video Should I Make?” Basically I am going to be making several videos about different aspects of running and training and I would like to know which ones you are most interested in seeing, what information is most useful to you. You will find all the categories on the opinion poll and you will notice that I am considering doing health/nutrition videos, training how-to videos, racing tactic videos, equipment reviews and the like. I need to know what you all are most interested in that way I can form my video series to be as beneficial as possible. I will also be taking more detailed suggestions in comments.

As my blog is still new and my following has yet to top like two million people and be bringing in just as much cash and since I undoubtedly know most of the people reading I would like to keep this place fairly personal. Meaning that I am still going to be writing about my running, my opinions, and my philosophy. Over two million people and perhaps I don’t tell you where my favorite local run is (I could get mugged) but for now I’m all yours.

This week marked the beginning of practice for indoor track, we started of the week by running a mile time trial (read about that below) and I was left with room to improve. We have practice every weekday but on Wednesdays (due to China) I can’t make it to practice and am left to run on my own. I am fairly willing to wager that my apartment is the last stop for UPS in Rexburg because my shoes didn’t get to me until like 7pm! Ahh yes, I got new shoes and regardless of your vote in the poll I will be reviewing these shoes. My old Nike Lunarglides are two years old and during the PFT run (3 miles) a couple weeks ago decided to let me know that they had had it. I got a blood blister and mild shin splints, I could just feel how beaten the soul was as I ran along and so before I even finished running I decided that the shoes must be retired. Some of you may be thinking, “well what about your Asics?” and that is a legitimate question so I will explain. My Asics are slow, they are comfortable and they are good for the long haul but they were never designed to accelerate and even in a 5000 meters their non-race orientation is evident. Don’t get me wrong I love those shoes but my style of running fast doesn’t work for them so I have always needed to have a faster and lighter running shoe to go along side them. My fastest times have always been in Nikes a fact I am just beginning to admit despite its evidence at every distance. My Asics are well past their mileage limit as well but since they have been strictly relegated to running and not been force to cover water sports like the Nikes (see below) they still have a few easy miles left in them.

So it was time to get new shoes but which ones. I wanted speed, I wanted lightweight, I wanted comfort and I didn’t have time for trial and error. What to do? Stick to your roots, I got a new pair of Nike Lunarglide+ 3s.

 On paper the New Lunars are fantastic and in reality they are also fantastic, though keep in mind I am still breaking them in and with the new Lunars that is actually necessary. From what I can tell though they are super comfortable, more so than the originals problems that existed with my old ones like a wide largely unsupported forefoot have been properly addressed. I also like their redesign of the tread pattern, which I feel makes the shoe smoother and more road worthy than ever before. These new shoes are more supportive than before, (a good thing) and unless the fit and feel of this shoe dramatically changes in the next couple months I feel like Nike has truly managed to produce a really good product. This is of course just my personal take on the shoe and not a full review, which is coming, and so I want you to keep in mind that a great product for one type of runner will most certainly be a terrible product for some one else somewhere and everything in between.

And on that bombshell let’s move on.

I went for a thirty minute indoor run as soon as my new shoes arrived and would have gone longer if the two cheese burgers I’d eaten right before decided to stop me. We ran a two mile tempo run on Thursday, we were supposed to run it at our most recent 3 mile pace plus thirty seconds per mile meaning that I should run the two miles in fifteen minutes. I went out and ran three-mile effort maybe even a little bit easier in the beginning and ended up running a 13:15. I had worked hard but went nowhere near killing myself. My time was faster than the suffer fest two mile I had ran the week before at the indoor open meet. A clear sign of improved fitness. Did the shoes help? Maybe, but not that much.

The real question in my mind is whether I can go under 5 minutes in the mile this season, that’s been a goal of mine since 2006 but on an indoor track perhaps my first goal should be just to break my PR, anything under 5:20. I have confidence that I can do it and if I do that will mean something. I’m not sure what yet but I am now a Dad and this year will mark a full decade since I officially ran my first mile for time. Setting my absolute best under those conditions will say something pretty profound I am sure.

Remember to click the follow button to continue on with all of my grand adventures.

Bart Yasso: My Life on the Run

For the past week or so I have been enthralled by a book that was given to me for Christmas. When I first received it I put it on the shelf telling myself that I would pick it up when I had time. Luckily for me I found the time not long after that. It didn't take me too long to realize who the author was, had it occurred to me off the bat I would have read the book without unwrapping the rest of my presents, Bart Yasso is one of the most influential people in the world of running today and his book is a page turner from start to finish. Bart is one of the head honchos at Runners World magazine and has run in more distance races than even he can probably count. I loved this book because like all good reads it takes you on another adventure with the change of every chapter. From insane acts of endurance like the Badwater 146 (Death Valley in July, 146 miles) to experiences most of us wouldn't dare take part in (but most find humor in) like the Bare Buns Fun Run. (think about it) Bart has done it all and he takes you for a ride with his book. His story is one of inspiration and entertainment. At the end of the book he lays out two types of training plans for 5k, 10k, half marathon, and marathon races for beginner, seasoned, and "hard core" athletes. He concludes with a section devoted to must do races.

I am very pleased with this book and the only thing it lacks is a sequel! My copy is signed but the book is just as good with out the autograph. If you ever run across it this is a good read for runners and non runners alike it's just that exciting.

Mile Time Trial

Just a short update on my track experience. We started practice yesterday and ran a 1 mile time trial to see where we were at. I ran it at about 97%, I was still a little tired, and I got 6 minutes flat. I definitely have room to improve but considering the insanely tight corners on the indoor track and the heavy Asics I was wearing I don't think my run was too bad for now.

Running Life Today

Welcome to Running Life Today, my new running blog for 2012 and possibly beyond. My name is Chris and I hope you will stick around to follow all the great running stories that we will be bringing to you here. Look forward to great articles, videos and much more!

For the most part I'll be blogging about my running adventures. I am currently running indoor track at BYU-Idaho on an intramural team. I'll be attempting to set a personal record in the mile or at least getting back to the times I ran during HS (5:20-5:30)

A goal for this year will be to officially (in a race) run a half-marathon hopefully with my wife. We look forward to running with some great individuals this summer and those stories will be well documented.

I will also be doing nutrition and exercise articles to help enlighten everyone to some methods of training and diet necessary for good running and health.

Finally, and this is what I am most excited about, we will be doing stories on local runners. Not only will this increase interest in Running Life Today but it should be a lot of fun. If you know of anyone or any event that should be highlighted please contact me.

I will be updating once or twice a week depending on how much content is coming in.