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