I've never owned a snowmobile and probably never will. I don't have anything against them but it's just not something that really interests me. What does interest me about the are the trails the snowmobile clubs and the state maintain in the Mt. Washington Valley.
Trail Running for me used to be something I did until the trails were all snow covered. Then I would switch over to XC skiing and road running for our 6 long months of winter. A few years ago I discovered the wonders of snowmobile trails in the winter.
If you're a resident of the Mt. Washington Valley, you are lucky to have access to a trail network in the winter that makes the summer trail network seem small in comparison. In the winter you can run on trails that aren't even accessible in the summer, whether they be through a swamp or on land you normally wouldn't be able to go on in the summer. What I'm talking about is running on the miles and miles of snowmobile trails in this area.
Running on snowmobile trails, especially in a winter like this, is similar to regular trail running- the footing is often better than in the summer and you save the pounding of being out on the roads. If the weather warms up, the trails can be a little soft in spots, so you have to run based on level of effort, rather than a specific per mile pace (much like regular mountain and trail running in the summer). If conditions are a little icy, I will use my trusty YakTrax, available at EMS for $30, they'll give you the extra traction you might need in icy conditions. There are also some fancier shoe options from companies like Inov-8 who offer a trail shoe with an aggressive tread and spikes in the sole for additional traction - their Mudclaw 340 shoe.
So, what's a good place to run on the snowmobile trails? One of my favorite places is starting right behind Walmart to the left of the store around back. You can join up with the Corridor 19 trail and head North over past the Redstone Quarry or follow it South along Pudding Pond towards the Mineral Site off of Passaconaway Road. The best time of day to go out is earlier in the day (especially on the weekends) as there tends to be less snowmobile traffic. Keep your ears and eyes peeled anytime you are on the trail though- the people on snow machines might not be expecting to see a runner out there.
And try and remember, these are snowmobile trails, so give the people on their machines a wide berth on the trails to let them pass you. Their trail fees and groomers are what pay for the trails you get to run on. If you get inspired, make a contribution to your local snowmobile club too.
-Paul
Tuesday, February 17, 2009
Sunday, February 8, 2009
Sidehiller 4 Mile Snowshoe Race
The Sidehiller Snowshoe Race brings me back to my first winter activities when I moved to NH with my wife in 1992. We both helped out with the Sandwich Notch 60 Sleddog Race for 10 years, when we lived in Holderness. We got to know a good number of people in Sandwich through the race, and also many members of the Sandwich Sidehiller Winter Trails Club- the club that grooms the snowmobile and skiing trails in the area. So when I wanted to start a snowshoe race it was only logical to approach the Sidehillers, even though I don't live one town away anymore (ok, it's only 3 towns away but Sandwich always seems like it's in the middle of nowhere, in its own little universe, especially to those of us living in the bustling metropolis of Madison, NH).
This year marked the 5th Annual Sidehiller Race, and we had our best turnout yet. The turnout is due to four reasons- it's the only race that's part of both the Granite State Snowshoe Series and the Dion/WMAC Series, it's a US Snowshoe Association Qualifying Race, and because of the support of Bob and Denise Dion, who provide free loaner snowshoes to anyone who wants them for the race (The Dions do this for all of the WMAC races).
Working on a race with the Sidehillers is always funny because they are the most dedicated bunch of volunteers you could imagine. Other than a few emails and phone conversations with members, I never met with any of them before the race to go over volunteer logistics. But, come race morning, after I said hi to Jim Johnson, Kristin, Dave Dunham and Jim Pawlicki on Bean Road, up comes this guy who I didn't know, driving a tractor towards where I was parked. The first words out of his mouth were "So, where exactly is the crossing so I know where to break through the snowbanks?" It was one of the Sidehillers, there to help put snow on the road for the one road crossing in the race. The Sidehillers always are great about shoveling snow on the road there. Heck, it seems like half the town gets involved in some way or another with the race.
So after I chatted with this guy, I went out and finished the markings on the woods side of the course while Dave, Jim and Jim marked the Fairgrounds side. The snow seemed really packed, like it was earlier in the week when I had done some marking on some of the woods section. Unfortunately, that was wrong as I think the very cold winter we have had led to a course that seemed packed but offered pretty dry, sandy snow just beneath the surface, making for a slow grind for most of the day.
After getting back to the fairgrounds, more volunteers showed up along with Chris Dunn from Acidotic Racing, who came early to help setup registration and mix the all important Heed Sports drink. I got to say hi to a lot of people I knew, either from other snowshoe races or from the mountain circuit.
The race went off at 11 AM and it seemed the field went out pretty fast. I later heard from several runners that the whole pack went out pretty aggressively. The battle for first place was between Kevin Tilton and Jim Johnson, with Kevin chasing down Jim for about the first 3 miles of the race, fittingly enough catching him on the last "Sidehill" before the final downhill back out of the woods. I have run a lot with Kevin and seen him finish a lot of races and this was one you could tell that he was pretty spent afterwards. Jim gave him a great fight, finishing 13 seconds back, never letting up even at the end.
Of course, both being in great shape, Jim went on to race at another snowshoe race on Sunday and Kevin went out for a long run on snowmobile trails on Sunday as well.
Dave Dunham rounded out the top 3 for the men, the first half to a double racing weekend for him too.
On the women's side, Kim Webster of Framingham, MA, took the win, with Leslie Dillon of Troy, NY second and Amber Cullen of Concord, NH 3rd.
The youngest finisher of the race was 17 and the oldest was WMAC Silverback Richard Busa, age 79. Richard finished with a smile, out there enjoying the day as he always seems to. I hope I'm still able to drive to races when I'm 79, let alone run them!
A special thanks to Kevin O'Hara, the Sidehillers, Mocha Rizing for providing food, the CMS trio for helping mark the course, Chris Dunn and all of the racers from Dungeon Rock and Acidtotic who have helped to completely energize the new Granite Staet Snowshoe Series.
Results can be found here, photos from Kristin here, more photos from Tad Thomas here and race reports from Jim Johnson and Chris Dunn and Dave Dunham
So ends another Sidehiller, right in the middle of a really great snowy winter. It's February 8th and if you wonder how much snow we've had this winter, I've had to run on roads only twice this winter- once down in Philly over the Xmas holidays and once when the snowmobile trail Kevin Tilton and I wanted to take was closed. The rest of the time has been all on snowmobile trails. Thanks to the Sidehillers and all of the other clubs that keep them groomed for us. It makes for great rail running.
This year marked the 5th Annual Sidehiller Race, and we had our best turnout yet. The turnout is due to four reasons- it's the only race that's part of both the Granite State Snowshoe Series and the Dion/WMAC Series, it's a US Snowshoe Association Qualifying Race, and because of the support of Bob and Denise Dion, who provide free loaner snowshoes to anyone who wants them for the race (The Dions do this for all of the WMAC races).
Working on a race with the Sidehillers is always funny because they are the most dedicated bunch of volunteers you could imagine. Other than a few emails and phone conversations with members, I never met with any of them before the race to go over volunteer logistics. But, come race morning, after I said hi to Jim Johnson, Kristin, Dave Dunham and Jim Pawlicki on Bean Road, up comes this guy who I didn't know, driving a tractor towards where I was parked. The first words out of his mouth were "So, where exactly is the crossing so I know where to break through the snowbanks?" It was one of the Sidehillers, there to help put snow on the road for the one road crossing in the race. The Sidehillers always are great about shoveling snow on the road there. Heck, it seems like half the town gets involved in some way or another with the race.
So after I chatted with this guy, I went out and finished the markings on the woods side of the course while Dave, Jim and Jim marked the Fairgrounds side. The snow seemed really packed, like it was earlier in the week when I had done some marking on some of the woods section. Unfortunately, that was wrong as I think the very cold winter we have had led to a course that seemed packed but offered pretty dry, sandy snow just beneath the surface, making for a slow grind for most of the day.
After getting back to the fairgrounds, more volunteers showed up along with Chris Dunn from Acidotic Racing, who came early to help setup registration and mix the all important Heed Sports drink. I got to say hi to a lot of people I knew, either from other snowshoe races or from the mountain circuit.
The race went off at 11 AM and it seemed the field went out pretty fast. I later heard from several runners that the whole pack went out pretty aggressively. The battle for first place was between Kevin Tilton and Jim Johnson, with Kevin chasing down Jim for about the first 3 miles of the race, fittingly enough catching him on the last "Sidehill" before the final downhill back out of the woods. I have run a lot with Kevin and seen him finish a lot of races and this was one you could tell that he was pretty spent afterwards. Jim gave him a great fight, finishing 13 seconds back, never letting up even at the end.
Of course, both being in great shape, Jim went on to race at another snowshoe race on Sunday and Kevin went out for a long run on snowmobile trails on Sunday as well.
Dave Dunham rounded out the top 3 for the men, the first half to a double racing weekend for him too.
On the women's side, Kim Webster of Framingham, MA, took the win, with Leslie Dillon of Troy, NY second and Amber Cullen of Concord, NH 3rd.
The youngest finisher of the race was 17 and the oldest was WMAC Silverback Richard Busa, age 79. Richard finished with a smile, out there enjoying the day as he always seems to. I hope I'm still able to drive to races when I'm 79, let alone run them!
A special thanks to Kevin O'Hara, the Sidehillers, Mocha Rizing for providing food, the CMS trio for helping mark the course, Chris Dunn and all of the racers from Dungeon Rock and Acidtotic who have helped to completely energize the new Granite Staet Snowshoe Series.
Results can be found here, photos from Kristin here, more photos from Tad Thomas here and race reports from Jim Johnson and Chris Dunn and Dave Dunham
So ends another Sidehiller, right in the middle of a really great snowy winter. It's February 8th and if you wonder how much snow we've had this winter, I've had to run on roads only twice this winter- once down in Philly over the Xmas holidays and once when the snowmobile trail Kevin Tilton and I wanted to take was closed. The rest of the time has been all on snowmobile trails. Thanks to the Sidehillers and all of the other clubs that keep them groomed for us. It makes for great rail running.
Friday, August 22, 2008
15k-1/2 Marathon
This is an eight week training table for a 15k-1/2marathon racer. For a Monday through Sunday running week, if this is started on Monday September first it will work out to race day for the White Mountain Milers 23rd annual half marathon on Sunday the 26th of October. The last three weeks are all setup for peak racing.
This plan can be played with so have fun and take what works for you. The weeks are setup with two workouts a week, except with week five which has a heavy load single track work out and week eight which allows for some rest and exact tapering (this actually starts with planning the workout(s) for week seven earlier in the week). One workout for each week, often A, is on the roads and the other, normally B, is an anearobic threshold (AT) track run or repeat.
If you can only fit one workout in a week try and do the B one that is listed. The other emphasized run is a long run. The table and long run distances are designed for a runner who is doing at least four or five runs a week and 30miles or more. Also they should have been doing this for a minimum of four to six weeks before endeavoring on this training regiment.
A sample week might be an easy Monday seven miler, a hard 5k on Tuesday, a 20minute shake out on Wednesday, one day off, a thirty minute tempo run at the track on Thursday or a ten mile progression run on the roads, an easy five miles on Friday, a day off, and finish with an easy long run on Sunday with a three or four 30 second 5k-10k pace strides afterwards.
Occasionally you can replace a long run with a work out. Examples are a forty minute tempo run with a two mile cool down and two mile warm up or a 10-14 mile progression run. However, it would behoove you to already be comfortable covering 9-15 miles at a conversational pace and then supplement these workouts to the week while maintaining a weekly easy long run.
I do mean easy. All runs that aren’t workouts should be kept to a conversational pace and a long run that isn’t a progression run is an easy run. In fact it helps to think of easy running in terms of time spent doing it. You are trying to elevate the heart rate for a prolonged period of time, so going faster minimizes that amount of time. I know sometimes you just want to get out there and open up after an irritating day, well do it controlled. Go tackle a hilly loop, and hit the up hills hard. The following days we recover from uphill running very quickly and conversely often poorly after downhill running. So run controlled down those hills. In my experience a planned guideline without too much deviation often brings the best success but I’m not trying to tell you to make running boring.
Another thing to be discussed is the pacing. A PR or progression run is what it sounds like it is. Go out over a favorite loop. I’ve done the WMM ½ course, or a ten or 12 mile section of it, for a few progression runs. If you are interested in knowing your pace this is a great way to get mile splits as they are spray painted on West Side road. The PR is started like a normal easy long run. As you get 15-30minutes into it start to pick up the pace. Mile by mile go notch by notch and increase the pace.
A PR workout should be fun, like a race that you’re running all by your self so push yourself as hard as you want, while knowing you can always keep going. You want to try and avoid going out too fast and then slowing down, hence why it should be fun. You want to be rested and relaxed beforehand. During the effort always know you have another gear. The end of a progression run shouldn’t be a kick either but a 10-15 minute slow down. If you want to add some speed then do some 20 or 30 second strides at 5k-10k pace afterwards. Always give yourself two or three easy running or rest days before a PR and three or four afterwards.
As far as AT or anaerobic threshold runs go, they are designed track workouts. If you refer to the 5k training table equations in an earlier posted blog, and apply them here, you will find the proper pacing. If you are reading this and haven’t run at our trail series or have improved fitness, contact me and we will adjust your pacing accordingly. If you are reading this and haven’t already read the 5k training table I suggest doing so. It outlines some things omitted here.
Easy days before a AT w/o are important but not as much as with a PR, and the days afterwards are contingent on how much you tackle during the AT workout. For example, you run a hard 5k at Whitaker Woods on Tuesday. That Thursday you want to do the AT w/o of repeat two miles. This is fine, but there are some points to remember.
First off, the AT pace is in a window so you can always go on the slower paced side for more time running or to get an extra two mile in. Secondly, the repeats are themselves in a window so do the lower end slower if need be. Thirdly, and often the case, your legs will warm up and you will end up doing more two miles than you thought and faster than you believed. Following this rest or easy days are VERY important. If you go hard Tuesday and then baby a Thursday workout you’re good with the regular two or three days. However, if you hit Tuesday and Thursday hard then make sure you get three or four rest or easy days before doing something hard again and for some of you a long run might be considered hard. A long run could be one of the later days, like day three or four but should be given a little time, unless you are a high mileage person, following such a rigorous three day training block.
The other paces listed are H or hard, R or Rest, and GLY or Glycolytic. H running can be done over any terrain and is the intensity on that terrain that you could keep up for about 15minutes. R is walking or running or even standing still. It is recovery time. GLY is the pace that you can keep up for between 60-90 seconds, essentially not quite sprinting, so focus on your running form.
As always please contact me with any questions.
Weeks One - Eight
Long run
A Workout
B Workout
Week One
Long run ~ 9-15miles
A workout ~ 8-10 X 2minH 1minR or a 5k-10k race
B workout ~ 20-40minAT then 5-10minR then 4x400 AT with 2minR in between each 400meter
Week Two
Long run ~ 9-15miles
A Workout ~ 8-14mile PR
B Workout ~ 4-6 X mile AT with 2minR in between each mile OR a 15k-1/2 race
Week Three
Long run ~ 9-15miles
A Workout ~ 6-8 X 3minH 1minE OR a 5k-10k race
B Workout ~ 20-40minAT then 5-10minR then 300meters GLY OR a 15k-1/2 race
Week Four
Long run ~ 9-15miles
A Workout ~ 10-14mile PR
B Workout ~ 2-4 X 2mileAT with 3minR in between each 2mile OR a 15k-1/2 race
Week Five
Long run ~ 11-15miles
A Workout ~ Rest before and after the next one
B Workout ~ 15minAT 3minR 10minAT 2minR 5minAT 1minR 15minAT 5minR 10minAT 3minR 5minAT
Week Six
Long run ~ 9-14miles
A Workout ~ 6-8mile PR
B Workout ~ Race OR 2-4 X 2mileAT with 5minR in between each 2mile
Week Seven
Long run ~ 9-13miles
A Workout ~ 6-8mile PR
B Workout ~ Race OR 4-6 X 1000meterAT with 2minR in between each 1000meter (don't go too fast on these 1000's)
Week Eight
Long run ~ 8-12miles
A Workout ~ Three T Miles then three to five easy running days with no Long Run
B Workout ~ Race the WMM Half Marathon!
This plan can be played with so have fun and take what works for you. The weeks are setup with two workouts a week, except with week five which has a heavy load single track work out and week eight which allows for some rest and exact tapering (this actually starts with planning the workout(s) for week seven earlier in the week). One workout for each week, often A, is on the roads and the other, normally B, is an anearobic threshold (AT) track run or repeat.
If you can only fit one workout in a week try and do the B one that is listed. The other emphasized run is a long run. The table and long run distances are designed for a runner who is doing at least four or five runs a week and 30miles or more. Also they should have been doing this for a minimum of four to six weeks before endeavoring on this training regiment.
A sample week might be an easy Monday seven miler, a hard 5k on Tuesday, a 20minute shake out on Wednesday, one day off, a thirty minute tempo run at the track on Thursday or a ten mile progression run on the roads, an easy five miles on Friday, a day off, and finish with an easy long run on Sunday with a three or four 30 second 5k-10k pace strides afterwards.
Occasionally you can replace a long run with a work out. Examples are a forty minute tempo run with a two mile cool down and two mile warm up or a 10-14 mile progression run. However, it would behoove you to already be comfortable covering 9-15 miles at a conversational pace and then supplement these workouts to the week while maintaining a weekly easy long run.
I do mean easy. All runs that aren’t workouts should be kept to a conversational pace and a long run that isn’t a progression run is an easy run. In fact it helps to think of easy running in terms of time spent doing it. You are trying to elevate the heart rate for a prolonged period of time, so going faster minimizes that amount of time. I know sometimes you just want to get out there and open up after an irritating day, well do it controlled. Go tackle a hilly loop, and hit the up hills hard. The following days we recover from uphill running very quickly and conversely often poorly after downhill running. So run controlled down those hills. In my experience a planned guideline without too much deviation often brings the best success but I’m not trying to tell you to make running boring.
Another thing to be discussed is the pacing. A PR or progression run is what it sounds like it is. Go out over a favorite loop. I’ve done the WMM ½ course, or a ten or 12 mile section of it, for a few progression runs. If you are interested in knowing your pace this is a great way to get mile splits as they are spray painted on West Side road. The PR is started like a normal easy long run. As you get 15-30minutes into it start to pick up the pace. Mile by mile go notch by notch and increase the pace.
A PR workout should be fun, like a race that you’re running all by your self so push yourself as hard as you want, while knowing you can always keep going. You want to try and avoid going out too fast and then slowing down, hence why it should be fun. You want to be rested and relaxed beforehand. During the effort always know you have another gear. The end of a progression run shouldn’t be a kick either but a 10-15 minute slow down. If you want to add some speed then do some 20 or 30 second strides at 5k-10k pace afterwards. Always give yourself two or three easy running or rest days before a PR and three or four afterwards.
As far as AT or anaerobic threshold runs go, they are designed track workouts. If you refer to the 5k training table equations in an earlier posted blog, and apply them here, you will find the proper pacing. If you are reading this and haven’t run at our trail series or have improved fitness, contact me and we will adjust your pacing accordingly. If you are reading this and haven’t already read the 5k training table I suggest doing so. It outlines some things omitted here.
Easy days before a AT w/o are important but not as much as with a PR, and the days afterwards are contingent on how much you tackle during the AT workout. For example, you run a hard 5k at Whitaker Woods on Tuesday. That Thursday you want to do the AT w/o of repeat two miles. This is fine, but there are some points to remember.
First off, the AT pace is in a window so you can always go on the slower paced side for more time running or to get an extra two mile in. Secondly, the repeats are themselves in a window so do the lower end slower if need be. Thirdly, and often the case, your legs will warm up and you will end up doing more two miles than you thought and faster than you believed. Following this rest or easy days are VERY important. If you go hard Tuesday and then baby a Thursday workout you’re good with the regular two or three days. However, if you hit Tuesday and Thursday hard then make sure you get three or four rest or easy days before doing something hard again and for some of you a long run might be considered hard. A long run could be one of the later days, like day three or four but should be given a little time, unless you are a high mileage person, following such a rigorous three day training block.
The other paces listed are H or hard, R or Rest, and GLY or Glycolytic. H running can be done over any terrain and is the intensity on that terrain that you could keep up for about 15minutes. R is walking or running or even standing still. It is recovery time. GLY is the pace that you can keep up for between 60-90 seconds, essentially not quite sprinting, so focus on your running form.
As always please contact me with any questions.
Weeks One - Eight
Long run
A Workout
B Workout
Week One
Long run ~ 9-15miles
A workout ~ 8-10 X 2minH 1minR or a 5k-10k race
B workout ~ 20-40minAT then 5-10minR then 4x400 AT with 2minR in between each 400meter
Week Two
Long run ~ 9-15miles
A Workout ~ 8-14mile PR
B Workout ~ 4-6 X mile AT with 2minR in between each mile OR a 15k-1/2 race
Week Three
Long run ~ 9-15miles
A Workout ~ 6-8 X 3minH 1minE OR a 5k-10k race
B Workout ~ 20-40minAT then 5-10minR then 300meters GLY OR a 15k-1/2 race
Week Four
Long run ~ 9-15miles
A Workout ~ 10-14mile PR
B Workout ~ 2-4 X 2mileAT with 3minR in between each 2mile OR a 15k-1/2 race
Week Five
Long run ~ 11-15miles
A Workout ~ Rest before and after the next one
B Workout ~ 15minAT 3minR 10minAT 2minR 5minAT 1minR 15minAT 5minR 10minAT 3minR 5minAT
Week Six
Long run ~ 9-14miles
A Workout ~ 6-8mile PR
B Workout ~ Race OR 2-4 X 2mileAT with 5minR in between each 2mile
Week Seven
Long run ~ 9-13miles
A Workout ~ 6-8mile PR
B Workout ~ Race OR 4-6 X 1000meterAT with 2minR in between each 1000meter (don't go too fast on these 1000's)
Week Eight
Long run ~ 8-12miles
A Workout ~ Three T Miles then three to five easy running days with no Long Run
B Workout ~ Race the WMM Half Marathon!
Friday, July 25, 2008
Take a Break for Safety's Sake
It used to be, in high school, that I denied every ache and pain during my runs and workouts. Like many young runners (not pertaining to literal age, but instead your “training age” in terms of seasons) I was naive and thought I could run through it all. R&R was not an option to me. I didn’t accept the fact that recovery is a key element to training. Without it your body starts to break down and burn out. I would train for cross-country and straight through indoor and outdoor track. There was the 1-week off in between that coach asked for...but I thought that would only hinder my ability to achieve the goals I set for myself. (I wanted to go to college for free. Not for the education mind you, but instead to be on a Div.1 team and receive all the perks - told you I was naive).
I didn't realize the importance of rest, in the way that my tendons, ligaments and bones could take a beating but also recover, heal and continue to grow. My junior year was full of tendonitis that I just ran through. Eventually I couldn't compete the way I wanted. I was forced to take time off. Senior year I didn't learn from that lesson...I finished that season by dropping out of the 1500m at the Indoor Track NY State Championships with less than a half mile to go and so many watching. Several coaches and athletes expected me to finish at 3rd place or better.
I thought I could redeem myself during my last spring season. I still had that lingering tendonitis in my ankles from the year before. But just thought it was better to run through that. However, tendonitis can put a lot of stress on bones as well as muscles. The tendonitis got so bad in my left ankle that the muscles started to compensate for it until my tibia just hurt to the touch and pain radiated from my ankle to my knee. My solution was to get it taped instead of resting. For those of you who may not know: taping offers stability of the ankle making it less susceptible to sprains/strains, also decreasing the severity of an injury...but I was already injured!!
So after weeks of long runs, workouts, double days, weekends, races, etc., my times eventually suffered and I started limping around the hallways of my school. I still thought I could muscle through the season! It took some time but I finally gave in and got an x-ray. Sure enough there it was; a stress fracture along the base of my tibia. The doctor asked me how I was still walking. I explained that it was more of a hobble. Then I cried. I knew I couldn't complete my very last high school season.
After high school and a few collegiate tribulations I can finally say that I've learned my lesson. IE: Brendan and I ran a 5k race on the 6th of this month and it was terrible for us both. We were experiencing fatigue, muscle soreness, our form was falling apart and our racing strategies went out the window by mile 2. This year was rugged due to switching our training style in the middle of the year and our legs were paying for it. So, afterwards, I did what I never thought I would do. I suggested 2 weeks off. Sure, I have taken the necessary breaks since high school and college, but this was different. This was a realization I discovered on my own without the aid of a mandatory training schedule or a coach. I had to tell Brendan, and myself, that enough was enough. We were going to burn ourselves out if we kept this pace up. He agreed and thought it was the best solution. It’s been 5 days since our first day back from our 2-week break. And we are feeling great.
Sure I believe in muscling through now and again…it all depends on what kind of pain you are experiencing. Is it muscle ache from a workout you haven’t tried before? The burn you feel when you push closer towards the finish? Or is it an acute flash of pain that comes around when you pound on that pavement step after step? There is such a thing as healthy pain. It lets you know that your body is working hard and giving you feedback you need so you don't seriously injure yourself.
Then there is the pain that’s telling you that its time for a break. It has to do with your tolerance and as you know; everyone is different. But the point is that you should learn your own limitations and what your body can handle. I'm not saying that taking 2 weeks off is necessary for every pain you experience. I'm saying to play around with the idea. Take a day or two off. Go for a swim or bike ride instead. Take a light jog on a field of grass rather then going out on those roads or unstable trails.
Change it up before you decide to take a break. But if you are sure that taking an unplanned break would help you with that nagging knee problem then don't be afraid to do so. It would be so much more worth it than it would hobbling across a finish line...if in fact that nagging pain will allow you to reach it at all.
I didn't realize the importance of rest, in the way that my tendons, ligaments and bones could take a beating but also recover, heal and continue to grow. My junior year was full of tendonitis that I just ran through. Eventually I couldn't compete the way I wanted. I was forced to take time off. Senior year I didn't learn from that lesson...I finished that season by dropping out of the 1500m at the Indoor Track NY State Championships with less than a half mile to go and so many watching. Several coaches and athletes expected me to finish at 3rd place or better.
I thought I could redeem myself during my last spring season. I still had that lingering tendonitis in my ankles from the year before. But just thought it was better to run through that. However, tendonitis can put a lot of stress on bones as well as muscles. The tendonitis got so bad in my left ankle that the muscles started to compensate for it until my tibia just hurt to the touch and pain radiated from my ankle to my knee. My solution was to get it taped instead of resting. For those of you who may not know: taping offers stability of the ankle making it less susceptible to sprains/strains, also decreasing the severity of an injury...but I was already injured!!
So after weeks of long runs, workouts, double days, weekends, races, etc., my times eventually suffered and I started limping around the hallways of my school. I still thought I could muscle through the season! It took some time but I finally gave in and got an x-ray. Sure enough there it was; a stress fracture along the base of my tibia. The doctor asked me how I was still walking. I explained that it was more of a hobble. Then I cried. I knew I couldn't complete my very last high school season.
After high school and a few collegiate tribulations I can finally say that I've learned my lesson. IE: Brendan and I ran a 5k race on the 6th of this month and it was terrible for us both. We were experiencing fatigue, muscle soreness, our form was falling apart and our racing strategies went out the window by mile 2. This year was rugged due to switching our training style in the middle of the year and our legs were paying for it. So, afterwards, I did what I never thought I would do. I suggested 2 weeks off. Sure, I have taken the necessary breaks since high school and college, but this was different. This was a realization I discovered on my own without the aid of a mandatory training schedule or a coach. I had to tell Brendan, and myself, that enough was enough. We were going to burn ourselves out if we kept this pace up. He agreed and thought it was the best solution. It’s been 5 days since our first day back from our 2-week break. And we are feeling great.
Sure I believe in muscling through now and again…it all depends on what kind of pain you are experiencing. Is it muscle ache from a workout you haven’t tried before? The burn you feel when you push closer towards the finish? Or is it an acute flash of pain that comes around when you pound on that pavement step after step? There is such a thing as healthy pain. It lets you know that your body is working hard and giving you feedback you need so you don't seriously injure yourself.
Then there is the pain that’s telling you that its time for a break. It has to do with your tolerance and as you know; everyone is different. But the point is that you should learn your own limitations and what your body can handle. I'm not saying that taking 2 weeks off is necessary for every pain you experience. I'm saying to play around with the idea. Take a day or two off. Go for a swim or bike ride instead. Take a light jog on a field of grass rather then going out on those roads or unstable trails.
Change it up before you decide to take a break. But if you are sure that taking an unplanned break would help you with that nagging knee problem then don't be afraid to do so. It would be so much more worth it than it would hobbling across a finish line...if in fact that nagging pain will allow you to reach it at all.
Saturday, July 19, 2008
5k training table
This Blog is for an eight week period of training catered to racing two to four (5k!) miles, ideally over quick courses or track races. I recommend at least 4-6 weeks of easy running beforehand and then a race at Whitaker Woods on Tuesday. Not just because they’re free. Not because of the great terrain. No. You need an effort, to make sense of the pacing which is derived from a race pace effort (real or estimated) at Whitaker Woods. If it is a bad weather day it can be an estimated effort (what you would have done under perfect dry conditions) but be honest. This Blog is for milers who do the trail series and then want to take that great running and get some speed out of it. The fall presents many beautiful training days and perfect racing conditions.
The table is setup so that you can pick a week, or five day period, with two work outs, to be carried out a few days apart, or one larger one depending on time commitment and preference. You can pick A & B or C and racing substitutes, instead of augmenting, one of the work outs for the week. A week with a Friday 5k might have a Tuesday or Monday A work out. I recommend an A (over the B or C) work out between two and three days before an “ok” race and three or four days before an important one.
I suggest flying (running) starts to all your bouts.
I recommend, and science agrees, at least 48hrs between the A&B work outs and races 6k or shorter and at least 72hrs (and more like 5 days if you wanted to do a half marathon) between C work outs or any longer race you may do.
If this is falling on veteran runners, or people who just have a good knack for training theory, you realize that you can do substitutions. Try and look at what is really being emphasized and maintain the general gist of a week or work out. The same idea applies to extending this to a ten or twelve week period or shortening it to three or four. Remember a good Coaching plan has contingency plays all the time.
I can not foresee a turned ankle, friends coming in from out of town, a sick child and all the other setbacks which can happen to a training plan. I would say that for someone running between 4-7 days a week and 25-50 miles and who maintains consistent health and training than this would improve fitness. Is it the best way and to what degree? That depends on the individual. However, these are generally friendly work outs that stick to well developed USATF themes in their nature and periodization.
The table is setup so that you can pick a week, or five day period, with two work outs, to be carried out a few days apart, or one larger one depending on time commitment and preference. You can pick A & B or C and racing substitutes, instead of augmenting, one of the work outs for the week. A week with a Friday 5k might have a Tuesday or Monday A work out. I recommend an A (over the B or C) work out between two and three days before an “ok” race and three or four days before an important one.
I suggest flying (running) starts to all your bouts.
I recommend, and science agrees, at least 48hrs between the A&B work outs and races 6k or shorter and at least 72hrs (and more like 5 days if you wanted to do a half marathon) between C work outs or any longer race you may do.
If this is falling on veteran runners, or people who just have a good knack for training theory, you realize that you can do substitutions. Try and look at what is really being emphasized and maintain the general gist of a week or work out. The same idea applies to extending this to a ten or twelve week period or shortening it to three or four. Remember a good Coaching plan has contingency plays all the time.
I can not foresee a turned ankle, friends coming in from out of town, a sick child and all the other setbacks which can happen to a training plan. I would say that for someone running between 4-7 days a week and 25-50 miles and who maintains consistent health and training than this would improve fitness. Is it the best way and to what degree? That depends on the individual. However, these are generally friendly work outs that stick to well developed USATF themes in their nature and periodization.
| | A | B | C |
| Peak 5k Training | 8to12x400meters (VM) 1min(R) | 3to5k(AT) 8to10min(R) 200or400(Gly) | 2400to3200meters (AT) 2min(R) 3to5x800(VM) with 2min(R). |
| Peak 5k Training | 3or4x1000(VM) 2min(R) | [Mile(AT) 2x200 (MP)] X 2to4 sets total. 3min(R) in between everything | 5or6x1000(VM) with 3min(R) |
| Peak 5k Training | 4or5x800(VM) 2min(R) | 20-25min(AT) 8to10(R) 200(Gly) | 6to9x800(VM) then one mile(AT) with 2min(R) in between everything |
| Peak 5k Training | 3or4x1000(VM) 3min(R) | 6to8x400(MP) 3to6min(R) in between | 3000(VM) 12to15min(R) 200or400(Gly) |
| Peak 5k Racing | 4to6 x 800(VM) with 3min(R) | 3to5k(AT) | 1mile(AT) 2min(R) 5to7x800(VM) with 4min(R) |
| Peak 5k Racing | 6to10 x 400(VM) with 3min(R) | 2000(AT) 6to8min (R) 100or200(Gly) | 4to5x1000(VM) with 7min(R) |
| Peak 5k Racing | 8to12x200(VM) with 2min(R) | 2to4K(AT) | 5to7x800(VM) with 5min(R) |
| Peak 5K Racing | 2to3 days easy leading up to this, 2x800(AT) 2x800 (VM) All of this has 5min(R) in between | 3to4 days easy | THE “RACE” |
| | | | |
The training, VM, MP and AT are all done within windows of time. The following equations give the faster time for each window.
VM is VO max training and is done within a 4 second window. Take your best Whitaker Woods time and treat it as a real number pr. VM(in total seconds/400meter)=74+(pr-17)*3, so if you run a 20:39, then (20.39-17)*3+74=84to88seconds/400meters or 1:24to1:28 per 400meters.
MP is estimated mile pace. It has a window of three seconds. To get it (seconds/400meters) just take your best Whitaker Woods time, round to the closest whole number pr, and quadruple it. MP(in total seconds/400meters)=pr*4. If you run a 24:43, then it would be 24*4=96to99(second/400meters) or 1:36to1:39 per 400meters.
AT is anaerobic threshold. This has an eight and a half second window. Take your Whitaker Woods time as a real number (22:12=22.12=rn). AT(in total seconds/400)=79+4*(rn-16)
So for 22:12 it is 103.5to112(seconds/400meter) or 1:43.5to1:52 per 400meters.
Gly is Glycolytic training and is the pace you can keep up for 90 seconds. It isn’t a sprint but pretty close. Be honest with your intensity and remember low balling is safer.
R is Rest and can include anything from walking, standing, light stretching or easy running.
From these calculated 400 meter times you can extrapolate windows with acceptable paces for any of these work out distances.
Monday, July 14, 2008
Milers at Mt. Ascutney Challenge
Saturday July 12th at Ascutney State Park was the last of the 6 races in the LaSportiva USATF-NE Mountain Circuit.
I like to refer to Ascutney as either "exactly half of Mt. Washington" or "The 5K of Mountain Races". It's just as steep as Washington, same type of effort, but with it being 3.7 miles, easier to push it a little more and deal with the pain without having to worry about pacing like you do at Washington.
7 Milers made the trek to Ascutney for the race- Kevin Tilton, myself, Gabe Flanders, Max Thomas, Fab Pattison and Frank Hurt and Alexander Rowe. Good to see a nice turnout like that. Kevin finished 2nd, I was 15th, Gabe was 20th. Frank Hurt won his age division. Max was first in his age division. Fab finished 81st and a huge congratulations to her for becoming a Mountain Goat! That means she finished all 6 races in the circuit and gets to bypass the Mt. Washington Lottery next year! It's quite an accomplishment, with a huge time commitment and an impressive feat of strength to do all 6 races in 8 weeks. And one of her down weeks was running Mt. Washington!
Great to see so many Milers out on the Circuit this year, I'm hoping to see Frank Holmes be able to get to more races next year and win his age division.
-Paul
Saturday, July 12, 2008
Tim VanOrder Loon Race Video Part 2 - The race itself
Here's Tim's video from the actual race:
http://revver.com/video/1033235/running-raw-loon-mtn-race-the-race-7608/
http://revver.com/video/1033235/running-raw-loon-mtn-race-the-race-7608/
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