Fartlek, Tempo, and Interval Workouts

As you know, there are many ways to train when preparing for a race, or whatever... maybe not a race, but just a distance you want to hit. If you are looking to build endurance, and strength then you need to factor in a number of different techniques to make yourself strong... and ready for a long distance, at a certain pace/time. I like to use a number of different methods of running, but it boils down to 3 different running styles for me (and many others... I'm not making this up). What I've learned is that if you build a strong plan (and stick to it), and factor in running techniques, you will become stronger and ready for a long distance race/run.

Apart from hill training, which I think is mandatory, you need to mix in the following styles of training/running:

1. Fartlek
2. Tempo
3. Interval

Here is an explanation of each... and how they differ from each other (by the way, my favorite is Fartlek, because you can mix in tempo and interval, and keep it a little less rigid):

Fartlek Workouts are not only fun to say out loud, but they're fun to run. Fartlek is Swedish for "speed play," and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Benefits = Stress-free workout that improves mind-body awareness, mental strength, and stamina.

Tempo Workouts are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. You need to learn how to perform a tempo workout... I'll post something soon on that.

Benefits = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.

Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

Benefits = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.

Build these into your program to become stronger, become faster, and build endurance. I'm not a fast runner by any means, but I do like to become better and better over time.

Keep running!
Mark

"Around the Bay 30Km Road Race" - Hamilton, Ontario, Canada

The event organizers for this race have no issues with pointing out to everyone that this is the oldest race in North America. In fact they have built an entire marketing campaign around it. Every one of the 13,000 that paid to run in the race (30Km, 30Km relays, and 5Km) received a New Balance technical shirt that bears the Bay Race logo on the front, and the following on the back: "Older than Boston". Too cool.

Hamilton is not the most beautiful city in Canada, but the course around the bay (Hamilton and Burlington) is a very pretty route. Lot's to see, and a lot of views on to Lake Ontario as well as Hamilton Harbour - although the views of Stelco and Dofasco (steel mills) are not all that great.

I approached this race very conservatively. I drove the course the day before, and put together a plan around how I was going to run this. Without any surprise, I decided to run the first 10Km at a slower pace (7min/Km), then maybe pick it up from there. The reason I wanted to run this way was because the last 12Km of the course is up and down rolling hills... and I didn't want to bonk.

I started the race, and was in the flow of my corral mates, soon realizing that I was running at a pace of 5:20min/Km. Not where I wanted to be. Once things started thinning out at around the 5Km mark, I pulled back on the gas a little, and settled at around 5:50min/Km. I hit the 10Km easily, popped a gel pack, and kept up the pace, feeling great. I decided to maintain this pace until the 20Km mark, then assess again when I got there. Again, once I hit the 20Km mark I popped another gel pack, and decided to maintain pace. through the hills.

Again, I am not a seasoned runner, but I know enough about control and planning in races like this. That said, when I took off from the start of the race there were a lot of people passing me. I was fine with this. I decided not to get caught up in the cheers of the people along the side of the road (even though it does get the adrenaline going), and let the people pass me by. I figured I would be passing many of these people in the last 10Km.

At the 20Km mark, I was ahead of my planned pace... and I was feeling amazing. I decided to maintain my pace of (now) 5:52min/Km and cruise through the rolling hills, straight to the finish line inside Copps Coliseum. And just as I suspected, I was passing people right, left and center. By the 25/26Km mark there were people sitting at the sides of the road, walking, vomiting, laying down on the ground trying to work out the cramps in their calves, and dropping out altogether.

The last hill in this section of the course is a good one, and at least half of the people were walking, with hands at the hips. Here are a few things I learned about this course, and more about running in general. Take it for what it is worth.

1. If you get a chance, bike, walk, or drive the actual route the day before the race. Make notes, and work out how you are going to approach the course without killing yourself. You should come up with a plan as to how fast you plan to run each section of the course. Be conservative.
2. Have different clothing configurations available to ensure you are comfortable in all weather conditions. This is very important if the race is not in your home city, and you need to overnight to run the race.
3. Eat a good meal the night before - heavy on carbohydrates - ie. pasta, potatoes, etc.
4. Drink lots of fluids the night before so you are hydrated right from the start.
5. Go to bed early, and get a good night sleep.
6. Wake up early, and go for a warm up run - 2 to 3Km.
7. Eat a good breakfast, but not too much. You do not want to be bloated.
8. If you have the equipment, bring your own water and electrolytes. I prefer to avoid stopping at the water stations as they get crowded and that means you  need to slow down, or stop altogether. With my own water in bottles on my hands, or in a fuel belt around my waist, or in a Camelbak on my back... I do not need to stop. It's not just about time, it's also about moving. I don't like stopping because I get out of the rhythm and mindset that I'm in.
9. Go to the race starting area early so you are not rushed, and stressed out. Walk around, check out the corrals, talk to people, get into the energy of the event.
10. Start the race slow. Let people pass you. Again, if you plan things right you will be passing these same people closer to the end.

These are just a few of the things that have helped me to become a better runner.

So to cap things off, my goal was to run the Around the Bay in 3h30m. A conservative plan based on my assessment the night before. Having that goal in mind, and being well prepared, I was able to run the race in 2h56m. Much better than I thought.

Run based on how you feel at the moment, stay away from listening to an iPod, and just listen to what your body is saying. Basic stuff I think. But it helps get you through long distances.

Always remember, the race is run in the last 5Km.

Week Before the "Around the Bay Road Race"

Well, it's one week before the "Around the Bay 30Km Road Race", and I'm starting to get very excited. This is going to be a good time, and a great course. I used to live in Hamilton/Burlington, so this one means a lot to me. Too bad Karine and our kids cannot be there to cheer me on. Oh well, next year.

I think I have a good strategy for the course. I plan to run the first 10Km at an easy warm up pace - 7 minutes per kilometer. At the 10Km marker I plan to step it up a little, bringing my average pace down to 6:30 minutes per kilometer. Then of course down to 6:00 minutes per kilometer for the last 10Km. I'm comfortable with this, and given I have never run this course I think it's safe. And I think just like every other run, closer to the end I will be passing the burnouts that went out too fast, and the ones that bonked because they didn't bring enough fuel.

Here is a map of the course.

Wish me luck. I will post my results and thoughts on the course, once it's over.

Happy Running!!

Running with Music

Not for me. That's the simple answer. I totally understand why some people like to run with music in their ears, but I do not personally get that. Some people like to waste away the two hours of running with their favorite playlist, but I prefer to listen to the sounds of my feet and body.

Here's how I see it. If you feel like you cannot make it through a long run without the need of some sort of distraction (music), then maybe running is not your "thing". I understand that running can be a very lonely sport, but there is much joy to be found in the sounds and signals your body is sending you. For example, I use my time to listen to my feet landing on the pavement. If I do not hear them, then I know I'm running properly. I can also use this time as an opportunity to count my foot-plants, and assess my pace. I also have the freedom to listen to what my body is telling me. It's a great way to learn while running, and become a better runner.

My recommendation is to take out the buds, and listen to your body instead. You'll learn a lot, and start to enjoy running more and more.

Mark

Thankful for the Basics

Today I went for a nice 25km run. In my mind, it was my Christmas gift to myself. I didn't realize how much this run would actually affect me until I got into my zone. Many of you who are runners know what it's like when you go on a longer run - typically anything over 10km in my opinion. You have lots of time to think, and ponder, and debate with yourself, listen to your footsteps, your body. It ends up being a whole bunch of time between you and your mind, with the constant feedback from your body parts. All of my runs are like this... and I LOVE it. It's my meditation. My cocaine.

I'm not going to make this long. What I want to say is that not only do you have the time to reflect on what is going on physically with YOU. While you are running the streets, you need to keep an eye on the road, and pedestrians, animals, snow, etc. Today I noticed something which I typically do not pay much attention to... sadly to say. I noticed a lot of people that struggle with walking. Something I have to admit I take for granted. Here I am running down the street with a big smile on my face, and these people are battling to get into their car. A lot of people can't do the basic things that we do every day, and I feel for them.

This year I am going to be thankful that I can walk. And extra thankful that I can run. And not just run... but run long distances, where I can get in touch with my inner spirit, and escape the pressures of our society. The hours of clarity after a long run are immensely addictive... and I will pay more attention to how fortunate I am to experience this multiple times per week.

2013 will be a good year indeed, as I push my distances farther and farther.

Every Day is a Good Day When You Run

Today was yet another learning day for me. A friend of mine (Gary Trepanier, who is a very good runner and someone that I can learn a lot from) and I had been planning a morning run for a couple of weeks now. The original goal was to do a 28km run, but as we turned the corner into this week it was becoming obvious that we may not be doing the full 28. We may not be running at all. Winter was declaring itself as "arrived" in Montreal, and we started getting snow Sunday night. Yesterday I went for a short 2km run to test the roads, and make a call. An email exchange later, and we were committed to doing the run today. Yes, it snowed again over night, and the temperature was hovering around zero degrees so it was going from snow, to rain, to snow, to more rain, etc. etc. etc. When I woke up this morning it looked like crap outside.

I know it may sound like whining, but I am going somewhere with this. My friends that are into Ultra Marathon running are probably saying I'm just being a pussy. That's cool.

We laced up, and went outside to do some warming up. When the GPS signals were locked in, we took off down my street on the course I charted weeks before. By the time we were 2km into the race, our shoes were completed saturated with cold water, and every street corner seemed to be a collection of freezing ice water, and slush. Not cool. The course I charted is nothing but hills. Up down (more up than down it seems), and some good steep climbs as well. At one point Gary commented (as we were jumping over snow banks, and running along the tops of them)... "I thought this would be a road run. This is more like Cross Country." It was, and it was fun.

Before long we were laughing, chatting about running, technique, and other things. We started to forget about our freezing cold feet, and the chunks of slush and water that were hitting us as cars passed by. We got to my favorite place on the course - the ascent up Mont Royal (or Mount Royal for the people that have problems figuring out the obvious). We decided that even though the road was still a little messy, we would go up and over to the other side. At this point we had run for 12.5km's, and were a little tired from running in the snow, slush, cold, and mist. That was a great workout, and when we got to the top we were both very happy. It's a 3km run uphill at a good incline, and this is pretty tough on a good day... but today it was pretty brutal.

Here's a picture of Gary as we are approaching the top of Mont Royal, and getting ready to go down the other side.

When we got down the other side, we headed for a path that would take us home. We were both tired, cold, and totally wet by now due to the fog along the entire road up and down the mountain. Again, I'm not complaining... we loved every minute of it.

When we got back to my place we were both happy... after completing 23km's of the course (I will do the remaining 5 on Friday or something). My wife chatted with us about the run, and we told here about the route, and the fact that we were soaked, cold, and hungry. We also spoke about the fact that we did not see a single other runner out today... and for me that was especially strange, as I am used to seeing tonnes. Her reply back to us was "you beat the elements". How true... and a lesson for me.

Running is an amazing activity, and it gives me clarity, joy, and energy. What I never really realized before was that every run (especially those in the Winter) is not going to be a rosy as the others. I do not live in a city where it is warm all year around, so I have to face the facts that I'm going to be battling these elements more than once in my life - and I will for sure. I won't stop, and in many ways I can't stop. If I do, my body will complain, and I will get sore, and cramp... somewhat how a person feels sore after running for the first time.

I'm looking forward to the next time when Mother Nature throws a curve ball at us, and thinks she will keep the roads clear of runners. And hopefully, the next time I'm out... I'll see a few more people that feel the same way as I do now.

Mark
"Every day is a good day when you run"

On the Road to a Healthy Lifestyle

Running started for me in July of 2012. Yes, not even a year ago. I was never a very active individual, and really preferred to sit around, watch TV, be lazy, hang out, blah, blah, blah. On top of this my drinking habits were not great (and I still have work to do... we love the wine in our home, especially me), and I was a social/occasional smoker. The only real thing I had going for me was the fact that my wife (Karine) is a great cook, and she loves to eat well. So we never had crap food in the house. In fact, Karine taught me how to cook after being on this planet for 38 years.

The key things in my life that were bothering me were the following... and in this order:

1. I turned 43 years old on May 1, 2012.

2. I was not active, and had no exercise routine except that we walked our children to daycare every morning, and picked them up at the end of the day.

3. I was a social smoker.

4. I could do with less alcohol.

I needed to do something about 1, 2, and 3 quickly... but I can also be a procrastinator, and I was simply putting it off. The times when I would smoke the most were when I was in a social situation, mainly around other friends who were either smokers, or social smokers themselves. That said, I was on two and a half week trip in Utah, at the beginning of July and I was with several friends from work. We all like to have a good time, and that included indulging in the drink and the cigarettes. After two and half weeks of indulgence, being all alone after all of my friends had gone off and flown home, I was standing in my hotel room, literally in front of my mirror looking at myself with a half package of cigarettes in my hand. I cannot even begin to explain the level of disgust I felt with myself. I felt like I was a loser. I felt the overwhelming need to cry. That may sound ridiculous, but it's true. I felt horrible, really for the first time in my life. I don't mean to say YOU are a loser if you happen to smoke... that's just how I felt at that time in my life. I really felt like I hit the bottom of the barrel, and this was the catalyst that was going to help me address points 1, 2, and 3 (above) for the first time in my life. I crushed the package of cigarettes that were in my hand, and threw them in the garbage can, and proceeded to get ready to head home for the weekend.

When I got home I mulled through the weekend thinking about my plan to take steps towards an active, healthy lifestyle. I knew this was going to take me time, and I needed something to start things off with. Karine and I signed up for a 10km run (the Oasis Montreal) in September, and I felt that running would be a good motivator for me to stay off the cigarettes. Karine was always a good runner, and she encouraged me to get out, and get moving. And that I did.

On Monday, July 23rd I began to run... and I haven't stopped since. I distinctly remember the level of exhaustion I felt when I finished a 4km run around some of my local streets. How much I sweat. How heavy I was breathing. How GOOD I felt. I really felt that this was going to be the way out of the social smoking circle. And boy was I right.

I trained (in an unstructured way) through July, August, and September... and I ran that 10km run at the end of September. That was my first official race, and I was HIGH on the excitement, and the fact that we all ran that race and received a medal to prove it. The medal hangs in my bedroom today. A reminder that running is my motivation to stay healthy. Running is my motivation to be focused, and there for my wife and children. Running is my motivation to stay alive. And running is my new found drug. Literally, I do experience a high from running - it usually comes after the 4km mark.

The experience I felt on that weekend was beyond what I expected. I immediately started signing up for races in 2013 - the ones where registration was open. I started frequenting my local Running Room store, and reading like crazy. I'm not saying I'm "there" yet. I still have a lot of work to do. I want to do more in the way of changing my eating habits (experiment with more vegetarian, and plant based), and reduce my alcohol consumption even more (we have eliminated consumption during the week, and reserved it for the weekends... although we sometimes indulge during special events).

I am now running at least 5 days a week, and because of the structure of my training programs (although I am adjusting constantly to challenge myself more and more), I am becoming stronger and stronger. For example, Karine spoke to me in August of this year about the benefit of hill training - that's running up and down a 1/2km hill several times to build strength and endurance. I listened, so I went to a hill she recommended close to where we live, and ran up. Then ran down. Then ran up again... really slowly. And back down. By this time I was completely exhausted, and there was no way I was running that hill again. It intimidated me, and so I went home. I stuck to the flat surfaces from there on, until I started on my first real training program. I now run hills every Wednesday, and I have to say that it is my second favorite run of the week - of course my Sunday long run is my favorite. I now run that same hill 6, 8, 10 times... and I'm having no issues at all. This is my body telling me that it's getting healthier. My lungs are stronger. My legs are WAY stronger than they EVER were in my life. And because I run that hill every week, over and over again, and because I run long runs which consist of nothing but hills, I have found (with evidence from my GPS watch) that I run a faster pace when I am running uphill, than on flat surfaces or downhill. Wow!! My body immediately shifts into another gear when I am going uphill, and I get into a zone which is basically my mind completely focusing on getting up to the top.

I have found a new found passion. I truly have. Many of my friends know me as a passionate person. When I find something I like, I like it a lot and I go all in. The same can be said about my passion for SCUBA Diving. I hope you too can find the beauty in such a simple activity. Just get yourself a good pair of shoes, some basic running clothes, lace up, and get out there. I promise that somewhere along the lines you will find the point where you will find your zone - the peace at which the run becomes so beautiful and enjoyable. As I mentioned, that for me starts at around 4km... that still holds true today, whether I'm running 5km or 30km (although, I would prefer 26km of peaceful time than just 1km). All you need to do is push yourself until you feel it. Believe me, you'll know when you reach that point.

"Every day is a good day, when you run".

Cheers!
Mark